Food, places & style.
Life is busy enough without having to plan and shop for healthy easy meals each week. Let us help you with that.
Week 2 Sunday: Monday: Tuesday: Wednesday: Thursday:
Stacked quesadilla with pulled chicken (and a quick salad) Bang Bang Chicken Salad Salmon, roast potatoes and salad Chicken or Pork Schnitzel with salad Pea, prawn and mint risotto
We shop at the Kitchener Farmers’ Market and the supermarket – so we’ve split our list up that way (but if you don’t, just combine it into one list). This plan is for dinner for 2 adults, and you’ll usually get one or two extra servings for lunch the next day. If there is just one of you, we’d just recommend choosing two or three of the meals and just doubling up on your dinners.
Food, places & style.
Store List
Market List − − Mung bean sprouts
− Frozen peas
− ½ red cabbage or iceberg lettuce
− Jar of low salt tomato salsa
− Salad mix
− Large tortillas
− Small white potatoes (enough for 3pax)
− Chipotles in Adobo Sauce (1 can)
− 2x spring onion
− Sour cream
− 2 fillets of salmon
− Chopped peanuts (1/2 C)
− 2x carrots
− Fish sauce*
− 3x lemons
− Chili powder*
− 3x avocados
− 75g Greek feta
− Grape or cherry tomatoes (2 punnets)
− Breadcrumbs*
− Cilantro, basil, parsley, dill and mint
− Shaved Parmesan*
− 2x cucumbers
− Vermicelli noodles*
− 2x white onion / 2x red onions
− Sweet Chili Sauce
− Garlic
− Canola Oil*
− 3x limes
− Milk (2 Tbsp.)
− 2x chicken or pork schnitzels (unbreaded) − Frozen Prawns (raw) − ½ dozen eggs
− Chicken Stock (Low Sodium)
− White button mushrooms (about 200g)
Dijon Mustard*
− 1 bag of chicken thighs (2-3 pounds)
Cheddar Cheese (grated - handful or so)*
−
50g butter*
−
Flour (2 Tbsp.)* * You may already have these ingredients from last week or in your pantry
Food, places & style.
List of recipes to use Sunday: Katie’s Stacked Quesadilla with Martha Stewart’s Slow Cooked Chicken − Link: http://www.marthastewart.com/318209/slow-cooker-chili-chicken-tacos − Tips/Recipe: We use Martha’s recipe for the slow cooked chicken – it’s beautiful. If you don’t have a slow cooker like us, just put an oven-safe lidded dish (i.e. a Le Creuset) in an oven for 4 hours at 260F. Katie’s Stacked Quesadilla recipe: Once the chicken has been shredded in the sauce, put it in a sieve and drain off the excess juice. Chop up your button mushrooms and fry them in a pan with a little bit of butter for about 5-10 minutes (or until the mushrooms brown). Grate about 1C of cheddar cheese. On a flat oven tray (or cookie tray) place your first tortilla and cover with the shredded chicken. Start to layer tortillas, alternating between layers of shredded chicken and mushrooms and grated cheese. Once you have used all the chicken and mushrooms, add one final top tortilla with a little bit of extra cheese on the top if you have it. Place in the oven and bake at 350F for around 20 minutes – the quesadilla should start to crisp up. Once ready, take out and cut into quarters. Add a dollop of sour cream, chopped coriander/cilantro and a squeeze of lime (wedge). (Optional salad - For our salads, we use salad mix, tomatoes, avocados, red onion and feta. We also mix up a balsamic dressing – using 3 part olive oil, 2 parts apple cider vinegar, 1 part honey,1 part balsamic vingear.)
Food, places & style. Monday: Annabel Langbein’s Bang Bang Chicken (our summer favorite!) − Link: http://regionalflavours.com.au/recipe/annabel-langbeins-bang-bangchicken-salad/
− Tips: We just fry and bake some chicken thighs rather than doing the poached chicken – it’s just quicker. You are mover than welcome to do the poached chicken but you will need to grab the extra ingredients. For our chicken thighs, we season our thighs with salt and pepper then put in a pan on high heat till golden on both sides, then into a 350F oven for 10-15 minutes. Chop into slices for the salad. We also use a mandolin for the cucumber, carrots and cabbage/lettuce. It just gets it nice and fine and like a classic Asian slaw. If you don’t have a mandolin – just try and chop everything as finely as possible. And if you do, mind those fingers! Tuesday: Roasted Salmon, Roast Potatoes and Salad − Tips: We don’t have a dedicated recipe for this as most people cook these things from time to time. But if you don’t – we’ve given you our quick recipe below: For the roast potatoes, chop into small wedges and cover with oil, salt and cracked pepper. Crank up the oven to 500F and broil the raw potatoes for about 15 - 20 minutes, then reduce to 350F for another 30-40 minutes. Broiling them gives them a nice crispy skin at the end. For the salmon, turn the oven to 400F. Season the salmon with salt and layer the dill and lemon slices on top. Place the salmon onto a parchment paper-lined tray and bake for 10 - 15 minutes. Remove from the oven. Heat a frying pan on high until it is super hot and then add the salmon (skin-side down) and keep on high for 2 minutes. After 2 minutes, turn the heat down to medium and cook for about 4 minutes (you can check progress by lifting up a corner as the skin cooks). (If you don’t want to do crispy skin - just bake the salmon in the oven for 20 - 25 minutes or until flaky with a fork. (You want it so it’s as little translucent in the middle.)
Food, places & style. For our salads, we use salad mix, tomatoes, avocados, red onion and feta. We also mix up a balsamic dressing – using 3 part olive oil, 2 parts apple cider vinegar, 1 part honey, 1 part balsamic vinegar. Serve with some lemon wedge for that beautiful salmon! Wednesday: Chelsea Winter’s Chicken Schnitzel and Salad − Link: http://chelseawinter.co.nz/crumbed-schnitzel/ − Tips: The recipe calls for a beef schnitzel but we typically use chicken or pork. If you are concerned about the amount of oil, once cooked just transfer the schnitzels onto some paper towels and give them a little press with another piece of paper towel. This will reduce some of the oil. See salad discussion above. Thursday: Jamie Oliver’s Pea and Prawn Risotto − Link: http://www.jamieoliver.com/recipes/member-recipes/recipedetail/825/
− Tips: This risotto will take about 40 minutes – and you will need to be near the stove once you start ladling in your stock. Yes, it is time consuming but entirely worth it. I used to cook it until it was al dente, but this time I took it a little further (letting it cook in more and adding the last ladle of stock) and it got really creamy. Make sure to watch the stove temperature – you should only turn up the heat to high once you add the rice. (The rice (400g) works out at about 2 cups). You’ll see that we haven’t included the wine as we usually don’t include that step but if you have some wine in your fridge – by all means, add it.
The prawns will take only 5 or so minutes to cook, so keep an eye on the pot once you put them in. I like to stir them in so they are covered and serve up once they have gone from that grey color to a pink. Give them a test to make sure they are cooked all the way through before dishing everything out.