COOK ONCE, MAKE MEALS FOR A WEEK!
Looking at a busy week? Stay on track with our meal-prep plan for your Sunday afternoon. Here’s your blueprint for five time-saving dinners that taste great and tick all the health boxes!
Plan ahead, save time and eat well every night!
These meal bases take about three hours, but they’ll save you much more time next week!
Roast chicken base
Makes 2 portions Total cost $11.50 Hands-on time 20 min Cooking time 1½ hours gluten free dairy free
1 x 2kg (size 20) roasting chicken 4 garlic cloves, bruised ½–1 lemon, sliced or quartered 1 lemongrass stalk, bruised 4 sprigs thyme or rosemary ½ cup dry white wine 2 teaspoons paprika 2 teaspoons gluten-free Tuscan seasoning
1 Preheat oven to 190°C. Remove skin from chicken with scissors. Stuff chicken cavity with garlic cloves, lemon, lemongrass and herbs. 2 Place stuffed chicken in a roasting bag and transfer to an ovenproof baking dish. Pour wine into bag, add paprika and Tuscan seasoning; seal bag. Cover dish with lid (or foil) and oven-roast for 1½ hours. 3 Remove roasting bag from dish and leave to stand for 5 minutes, or until cool. Cut bag open and remove meat from chicken. (You should have about 3 cups meat.) 4 Divide meat into 2 portions and seal into airtight containers. Label containers as Chicken pot pie (Monday) and Warm chicken, barley & roast potato salad (Wednesday). Transfer both containers to fridge.
Simply follow the meal-prep plan (p66) to make these easy meal bases in the shortest time frame on Sunday. You’ll enjoy tasty, healthy dinners all week!
Beef stir-fry base
Makes 2 portions Total cost $36.60 Time to make 15 min gluten free dairy free
900g lean beef eye fillet, diced into 2cm cubes
Marinade 4–5 small shallots 2 tablespoons olive oil 3 garlic cloves, chopped ¹⁄³ cup chopped coriander 1 x 4cm piece ginger, peeled, grated or finely chopped
1 Place beef in a large nonmetallic dish. Blitz all marinade ingredients in a blender until finely chopped; add to beef and toss to coat evenly. 2 Divide mixture into 2 portions and seal into airtight containers. Label containers as Cheesy beef nachos (Tuesday) and Beef curry with brown rice (Thursday).
Tomato, mushroom & capsicum sauce
Makes 3 portions Total cost $9.60 Time to make 25 min dairy free vegetarian
1 tablespoon olive oil 1 medium onion, finely chopped 4 garlic cloves, finely chopped 8 medium tomatoes, chopped 2 cups sliced button mushrooms 1 cup reduced-salt chicken stock 1 medium red capsicum, seeded, chopped ¹⁄³ cup semi-dried tomatoes 1 teaspoon sugar 1 tablespoon no-added-salt tomato paste 1 teaspoon dried mixed herbs
1 Heat olive oil in a large nonstick frying pan. Add onion and garlic; cook until onion is soft and light golden. Add tomatoes and mushrooms; cook, stirring to coat with oil, for a few minutes. 2 Add chicken stock to pan with remaining ingredients and 1 cup water; bring to the boil. Reduce heat and simmer for 15 minutes. Season sauce with cracked black pepper to taste; leave to cool. 3 Divide sauce into 3 portions and seal into airtight containers. Label containers as Chicken pot pie (Monday), Cheesy beef nachos (Tuesday) and Beef curry with brown rice (Thursday).
Roast potato base
Makes 3 portions Total cost $10.65 Hands-on time 15 min Cooking time 1½ hours gluten free dairy free vegetarian
800g new potatoes, halved 4 medium sweet potatoes (500g), scrubbed, cut into chunks 4 medium potatoes (600g), scrubbed, cut into chunks 2 tablespoons olive oil Leaves of 6 rosemary sprigs, chopped 4 garlic cloves, minced Zest of 1 lemon Olive-oil spray
1 Preheat oven to 190°C. Place all potatoes in a large ovenproof baking dish; drizzle with olive oil and scatter with rosemary, garlic and lemon zest. Season mixture with black pepper; toss to coat.
2 Oven-roast potatoes, tossing once after 40–45 minutes and spraying lightly with olive oil, if necessary, for 1½ hours, or until light golden. 3 Divide roast potatoes into 3 portions and seal into airtight containers. Label containers as Chicken pot pie (Monday), Warm chicken, barley & roast potato salad (Wednesday) and Baked fish with chilli relish, coleslaw & roast potatoes (Friday).
Makes 4 portions Total cost $11.30 Time to make 25 min gluten free vegetarian
¼ medium red cabbage, chopped ½ small green cabbage, chopped 2 medium carrots, grated or peeled into ribbons 2 medium zucchini, grated or peeled into ribbons 1 red onion, sliced 4 shallots, sliced ¹⁄³ cup walnuts
Coleslaw dressing 4 tablespoons white wine vinegar 2 tablespoons wholegrain mustard 8 tablespoons reduced-fat natural yoghurt 4 tablespoons reduced-fat sour cream ¹⁄³ cup orange juice ¹⁄³ cup chopped basil leaves
1 Place all coleslaw ingredients in a large bowl and toss well. 2 Make dressing: Combine all ingredients in a large jar (which has a lid). Seal jar and shake, then place in fridge to chill dressing. 3 Divide coleslaw into 4 portions and seal into airtight containers. Label containers as Chicken pot pie (Monday), Cheesy beef nachos (Tuesday), Warm chicken, barley & roast potato salad (Wednesday) and Baked fish with chilli relish, coleslaw & roast potatoes (Friday).
Chicken pot pie
Serves 6 Cost per serve $3.35 Hands-on time 15 min Cooking time 35 min diabetes friendly
1 portion Roast chicken base (about 1½ cups meat; p67) 1 portion Tomato, mushroom & capsicum sauce, p68 200g frozen spinach, thawed, squeezed of excess water ¼ cup pine nuts 6 filo pastry sheets Olive-oil spray 1 portion Roast potato base (p69), to serve 1 portion Coleslaw (p69), to serve 6 tablespoons Coleslaw dressing (p69), to serve
1 Preheat oven to 190°C. Make pie filling: Set a large saucepan over medium heat. Add roast chicken, tomato sauce, spinach and pine nuts with ½ cup water. Heat pie filling through. 2 Transfer pie filling to a large ovenproof dish. Put stack of filo sheets on a clean work surface. 3 Spray top sheet with a light coating of olive oil, then lightly scrunch; arrange over pie filling. Spray and scrunch remaining filo sheets to cover pie filling. 4 Put potatoes in a baking dish; cover with foil. Bake potatoes and pie for 20 minutes, or until pastry is golden and potatoes are hot. 5 Meanwhile, toss coleslaw with dressing in a small bowl. Serve pie with roast potatoes and coleslaw.
forward planning, With a little you’ll eat well every night
Serves 4 Cost per serve $6.10 Hands-on time 15 min Cooking time 15 min
1 portion Beef stir-fry base ( p68)
1 portion Tomato, mushroom & capsicum sauce ( p68)
2 teaspoons chilli powder 1 x 400g can no-added-salt kidney beans, rinsed, drained
2 wholegrain tortillas, cut into bite-size triangles
¼ cup grated reduced-fat cheddar Olive-oil spray
2 shallots, thinly sliced
2 tablespoons coriander leaves, to garnish (optional) Red chilli, finely chopped, to garnish
4 tablespoons low-fat natural yoghurt
1 portion Coleslaw (p69), to serve
6 tablespoons Coleslaw dressing (p69), to serve
1 Preheat oven to 180°C. Set a large non-stick frying pan over medium–high heat. add beef and stir-fry until evenly browned. add tomato sauce, chilli powder and kidney beans; heat through.
2 Place browned beef in a large ovenproof dish. arrange tortilla triangles evenly on top of beef and scatter with grated cheese. Spray nachos with olive oil and bake for 10–15 minutes, or until cheese is bubbling and golden.
3 top nachos with a dollop of yoghurt and garnish with shallots, coriander (if using) and chilli. toss coleslaw with dressing in a small bowl. Serve nachos with coleslaw.
Roast chickenbase for Monday &Wednesday
Beef stir-fry base for Tuesday & Thursday
Tomato, mushroom & capsicum saucefor Monday, Tuesday & Thursday
Chickenpot piePop this vegie-packed pie in the oven in just 15 minutes!
Cheesy beef nachoshighproteinPeR SeRve 2227kJ/533cal Protein 39.3g total Fat 26.0g Sat Fat 6.9g Carbs 29.1g Sugars 12.1g Fibre 11.7g Sodium 288mg Calcium 200mg iron 4.2mg