Monday, 31 January 2011

Winter Week 3 Healthy main meal planner

Week 3 winter


Oven roasted Salmon with Pesto

4x125g fresh salm0on or other thick, firm fish fillet
Freshly ground black pepper
For the pesto
1 small growing basil plant
75g pine nuts
1 plump garlic clove, peeled
1 tbsp extra virgin olive oil
Sugar snap peas, green beans, peas and asparagus to serve

1. Preheat the oven to 200c. Place the salmon fillets on a lightly oiled baking tray and season with freshly ground black pepper.

2. To make the pesto snip the leaves from the basil plant, reserving 4 sprigs for garnish if liked and put in a food processor (you should have approx 35g of leaves) Add the pine nuts, garlic, oil and a few twi8sts of ground black pepper. Blend until the mixture is very finely chopped.

3. Spread a little of the pesto onto each of the fish fillets and bake for 16-18 minutes until cooked to taste. Serve with boiled new potatoes and a steamed or lightly boiled combination of sugar snap peas, green beans, peas and asparagus.


Mexican Style Bean Burgers

50g brown rice
1 can (410g) no salt red kidney beans, drained and rinsed
1 small onion, peeled and quartered (about 100g prepared weight)
1 garlic clove, peeled and halved
1 small yellow pepper, deseeded and roughly chopped (about 115g prepared weight)
25g sunflower seeds
1/2tsp hot chilli powder
1 bunch fresh coriander (about 15g)

Minted yogurt dip or fresh tomato salsa and a large leaf mixed leaf salad to serve



1. Bring a medium pan of water to the boil. Add the rice and boil for 25=30 minutes, according to the directions on the pack. Drain in a sieve under running water until cold.

2. In a blender place the beans, onion, garlic, pepper, sunflower seeds, chilli powder, coriander and rice, Blend for a short time, stop and push the mixture down with a spatula.

3. Replace lid and blend until the mixture forms a thick paste (the beans and veg should be finely chopped but not smoothed. Remove the mixture, place in a bowl and cover with cling film. Chill for 20 minutes.

4. Preheat the oven to 200c Line a baking tray neatly with baking parchment.

5. Using clean hands roll the bean mixture into 8 evenly sized balls. Place on the baking tray and press lightly with the back of a spoon to flatten.

6. Bake for 20-25minutes until golden brown around the edges.

7. Leave burgers on the tray for 3-4 minutes to firm up, and then carefully lift off. Serve with a yogurt dip, or fresh tomato salsa and a large leaf salad.


Steamed Apple Chicken

4 skinless organic chicken breasts
2tsp avocado or olive oil
3cm piece fresh root ginger, peeled and finely chopped
2 garlic cloves, peeled and chopped
2 small onions, peeled and finely diced
2 carrots, trimmed, peeled and finely diced
1 small red pepper, deseeded and finely diced
1 head of broccoli, cut into small florets
20 baby corn, trimmed
apple juice
100g raw bean sprouts



1. Preheat the oven to 200c

2. Take a large piece of aluminium foil and place the chicken breast in the centre. Drizzle over the oil and add the ginger, garlic and vegetables. Draw up the sides of the foil and pour in the apple juice.

3. Scrunch up the foil to seal everything in and place in the oven for 10-15minutes.

4. Remove from the oven and allow to rest for 5 minutes.

5. Transfer the foil parcels to four serving plates, open the parcels slightly and serve immediately with the raw bean sprouts and a large salad.


Shepherd’s Pie

Cooking Oil spray
2 Onions, thinly sliced
1 large carrot, finely chopped
2 celery sticks, finely chopped
500g lean mince
2 tablespoons plain flour
2 tablespoons tomato paste
2 tablespoon Worchester sauce
1 beef stock cube
1.25kg potatoes, chopped
125ml skimmed milk
20g finely chopped fresh parsley
Paprika to sprinkle.

1 Lightly spray a large non stick frying pan with oil and heat over medium heat. Stir the onion, carrot and celery constantly for 5 minutes or until the veg begin to soften. Add 1 tbsp water to prevent sticking. Remove from the pan and set aside. Spray the pan and set aside. Spray the pan and set aside. Spray the pan with a little more oil, add the meat and cook over high heat until well browned.

2 Add the flour and stir for 2-3minutes. Add the veg with the tomato paste, Worcestershire sauce, stock cube and 500mls water. Slowly bring to the boil. Reduce the heat, cover and simmer for 20 minutes, stirring occasionally.

3 Meanwhile, steam or microwave the potatoes until tender. Drain and mash until smooth. Add the milk, season with salt and black pepper then beat well.

4 Stir the parsley through the mince and season. Preheat a grill. Pour the mince into a 1.5 litre baking dishes. Spoon the potato over the top, spreading evenly with the back of the spoon. Use a fork to roughen up the potato. Sprinkle with paprika and grill until golden, watching carefully because the potato browns quickly.


Shopping List

4x125g fresh salm0on or other thick, firm fish fillet
Ground black pepper
1 small growing basil plant
Pine nuts
Garlic
Extra virgin olive oil
Sugar snap peas,
Green beans,
Peas
Asparagus


Brown rice
1 can (410g) no salt red kidney beans,
Onion,
1 small yellow pepper,
Sunflower seeds
Hot chilli powder
Fresh coriander (about 15g)

Chicken breasts
Fresh root ginger
Carrots,
1 small red pepper,
1 head of broccoli,
20 baby corn,
Bean sprouts


Skinless chicken breasts
Curry powder
Basmati rice
Olive oil
Onion
Zucchini
Chicken broth
Heavy cream or coconut milk
Salt
Black pepper
Basil leaves
Almonds chopped

Cooking Oil spray
2 celery sticks,
500g lean mince
Plain flour
Tomato paste
Worchester sauce
1 beef stock cube
1.25kg potatoes,
Skimmed milk
Fresh parsley
Paprika
Minted yogurt dip
Fresh tomato salsa
Large leaf mixed leaf salad



Snack
Butter
Sugar
Egg
Salt
Vanilla
Dried cranberries
Rice krispies
Pecans
Flaked coconut

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