7 minute read
Dinner
Lasagne (V,Veg,GF)
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Ingredients:
4 cloves of garlic, crushed 1 whole onion, finely diced 1 can of diced tomatoes 2 tsp of tomato paste 3 cups of mozzarella cheese 1 packet lasagne sheets 1 tbsp of salt 2 tsp of pepper 1 tbsp of oregano
2 bay leaves • 500g of mince meat Vegan and Vegetarian Ingredients:
½ eggplant, grated 1 small zucchini, grated 1 cup of mushrooms, sliced 3 carrots, grated OR 500 g of plant-based meat alternative Method: 1. Preheat oven to 180C 2. Vegan/vegetarian option, cook your meat replacementveggies for 5 minutes. 3. Sauté the onion and garlic together until the onion turnstransparent. 4. Add in mincemeat and allow it to cook through(vegan and vegetarian options skip this step). 5. Add the tomato paste, diced tomatoes and, spice and bay leaves. 6. Let the mixture simmer for 15-20 minutes so the saucethickens. 7. Lay the lasagne sheets on the bottom of the casseroledish or baking tray, then layer the sauce and sprinklecheese on top. Continue laying until the ingredients haveall been used ensuring the top layer is sauce followed by cheese.
Carrot, Potato and Chicken Soup (GF)
Ingredients • ½ tablespoons olive oil • • • • • • • • • • • 1 onion, finely chopped 2 large garlic cloves, minced 2 boneless chicken breasts 600g of potatoes, peeled and thinly sliced 6 cups of chicken broth 2 celery stalks, diced 1 large carrot, diced 1 tsp dried thyme 1 handful fresh parsley 1 tsp of salt 1 tsp of pepper Method: 1. First heat the oil over medium heat then add onionsand garlic and sauté until soft. 2. Besides the parsley, place the remaining ingredientsinto the pan with the onion and garlic and let themixture simmer on low for 40 minutes. 3. Remove the chicken breast and lay on a plate. Using two forks, begin to pull apart the meat (shredding it). Once the meat is shredded, add it to the pot with parsley and stir.
You can add white sauce to the top of the lasagne dish before baking my combining cheese(or tofu and hommus) to salt and garlic powder
Creamy Mushroom Pasta (GF)
Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4
Ingredients • 1 packet of fettuccine • • • • • • 2 tbsp unsalted butter 1 tbsp olive oil 1 ½ cups of mushrooms, thinly sliced 2 garlic cloves, finely chopped 1 cup chicken stock ¾ cup thickened cream 1/3 cup of parmesan 1 tsp of salt 1 tsp of pepper
Method
1. Cook the pasta following the packet instructions. Before draining the pasta, scoop 1 cup of the cooking water and save it for later. 2. Melt the butter and heat the oil in a large pan over high heat, add the mushroom and stir it regularly. When the mushroom starts to sweat add a pinch each of salt and pepper and cook for a further 4-5 minutes. 3. Add the garlic and cook until both the garlic and mushrooms are golden. 4. Add the chicken stock, cream, parmesan and remaining salt and pepper and stir until the parmesan has melted, then simmer for 2 minutes stirring regularly. 5. Add the cooked pasta to the pan, mix the ingredients together and cook for a further 1-2 minutes until the sauce thickens and the pasta is covered in sauce. Add some of the water from the pasta to thin out the sauce if it is too thick.
Stir Fry Vegetables (V, Veg, GF)
Prep time: 10 minutes
Cook time: 15 minutes
Serves: 2
Ingredients • 1 cup broccoli florets • • • • • • • • • • • 1 medium onion, thinly sliced 1 cup carrots, thinly sliced 1 cup snow peas 2 cups of mushroom 1 tbsp of oil 1 tbsp of soy sauce 1 tsp of garlic powder 1 tsp of ground ginger 1 tsp salt 1 tsp pepper 1 cup of rice Method
1. Heat the oil on a wok or skillet over medium-high heat. Add onion and carrots and stir fry for 2 minutes, then add the remaining vegetables for a further 5-7 minutes or until vegetables are tender-crisp 2. Add salt, pepper, sugar, soy sauce, ground ginger, and garlic powder. Stir until blended then sprinkle with sesame seeds 3. Serve over steamed rice
Easy Chicken or Vegetable Curry (V, Veg, GF)
Prep time: 5 minutes
Cook time: 20 minutes
Serves: 2
Ingredients • 500g of diced chicken or 500g chopped vegetables (chick peas, zuccini, carrot and brocolli work well) 2 medium onions diced 1 large tomato diced 1 green chilli deseeded and sliced 1 tbsp finely chopped ginger 1 tbsp finely chopped garlic ½ tsp turmeric ½ tsp black pepper 1 tsp chilli powder 1 tsp ground fennel
Optional: 250gms tofu diced into 2 cm cubes.
• Method
1. Heat oil in a pan 2. Add onion and cook for 5 minutes or until soft and translucent 3. Add the ginger, garlic, green chilli, turmeric, chilli powder, black pepper and half of the ground fennel and cook for a minute or until the spices smell fragrant 4. Add the tomato and cook until soft 5. Optional: Add the diced chicken or vegetables and mix well 6. Season with salt to taste 7. Cover and cook for 15 mins
Noodles with Shrimp and Vegetables (GF)
Prep time: 10 minutes
Cook time: 15 minutes
Serves: 2
Ingredients • 1 cup of frozen veg (broccoli, peas, corn, etc) • • • • • • • 200g shrimp 1 tbsp oil 1 tbsp soy sauce 1 tsp salt 1 tsp pepper 1 tsp of sugar 1 packet of egg noodles (or Gluten-free equivalent)
Method
1. Cook the noodles according to the packet instructions. 2. Heat the oil in a wok or pan over medium-high heat. Add and stir fry the vegetables and shrimp until the shrimp whitens. 3. Add the noodles to the pan and mix together. 4. Add the salt, pepper, sugar and soy sauce and stir fry for 2 minutes.
Tip: Noodles in this dish can be substituted for rice or even turned into a stir-fry!
Tomato and Egg Soup (Veg,GF)
Ingredients:
2 tbsp of oil 1 large tomato cut into small chucks 1 cup chicken stock 2 cups water 2 tsp light soy sauce ½ teaspoon of sesame oil 1 egg, beaten 1 ½ teaspoons corn-starch, mixed with 2 tbsp water 1 scallion, finely chopped Method: 1. Place a large pot on low heat, add oil and cook the tomato for 5 minutes or until it starts to fall apart. 2. Add the chicken stock, water, soy sauce, sesame oil and onion to the tomatoes and bring to boil then lower the heat and place the lid on the pot for it to simmer while you prepare the egg and corn-starch. 3. In a separate bowl beat the egg. 4. In a different bowl add 2 tablespoons of water to the corn-starch and mix it together. 5. With a ladle, slowly mix the soup in a whirlpool motion. As you stir, slowly add the the corn-starch and egg. Once the egg is cooked it is ready to be served.
Always have a handful of clean keep containers on-hand so you can store food safely in the fridge or freezer
Chickpea Curry (V,Veg,GF))
Method: 1. Heat the oil in saucepan 2. Add onion and cook for 5 minutes or until soft and translucent 3. Add the ginger paste, garlic paste and curry powder. Stir and cook for 1 minute 4. Add the chickpeas into the pan and stir before adding 1 cup of water 5. Cover and cook for 10-15 minutes until the chickpeas are soft. Ingredients • 2 tbsp of oil • 1 onion, chopped 1 tsp ginger paste 1 tsp garlic paste 1 tsp curry powder 1 can (400 grams) chickpeas drained and washed
Salt according to taste 1 cup of water
Tips
You can substitute chickpeas with red kidney beans, mixed vegetables, tofu, or any other protein. Curry powder is a mix of ½ tsp turmeric powder, 1 tsp chilli powder, 1 tsp coriander powder, ½ tsp. black pepper and 1 tsp of garam masala. You can make your own or use store-bought curry powder.
