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!

Healthy Food Guide (Australia) - - CONTENTS -

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).

Coleslaw

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

di­a­betes friendly

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.

MON­DAYTUES­DAYWED­NES­DAYFRI­DAYTHURS­DAY

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

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