MEAL PLAN - MAY 22, 2017 - ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DISHES YOU CAN MAKE THIS WEEK

This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.

 

1. ONE PAN CHICKEN, PUMPKIN AND CARROTS

 

Serves 4

  • 1 chicken, cut into 8 pieces
  • 3 tablespoons olive oil
  • 3 tablespoons apple cider vinegar
  • 1/2 red onion, finely chopped
  • Juice 1&1/2 lemons
  • Zest 1 lemon
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 1 tablespoon ground coriander
  • 1 teaspoon dried oregano
  • Sale and pepper to taste
  • 1/2 butternut pumpkin, chopped into 4 com cubes
  • 2 carrots, peeled and chopped
  • 1 brown onion chopped

 

Mix the chicken with oil, vinegar, red onion, lemon juice and zest, cumin, cinnamon, coriander, oregano and seasoning. Marinate for 3 hours (or overnight).

Preheat oven to 180 degrees.

Place the pumpkin, carrot and brown onion in a roasting pan. Remove the chicken pieces from the marinade and place on top of the vegetables. Pour over the remaining marinade.

Bake for 50-60 minutes until the chicken and vegetables are cooked.

 

2. PASTA WITH BROCCOLI PESTO

 

Serves 2

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 3/4 cup chicken stock
  • 1 broccoli head, chopped
  • salt and pepper to taste
  • 1 tablespoon lemon juice
  • 1/4 cup parmesan cheese, grated
  • 200g pasta

Cook pasta of choice as per package.

In a medium saucepan cook onion and garlic in the oil over a low heat for 5-10 minutes until they are soft.

Add the chicken stock and broccoli and bring to the boil. Season with salt and pepper.

Cover and gently boil for about 10 minutes until the broccoli is tender, stir occasionally.

Place the broccoli mixture in a food processor or blender with the lemon juice and parmesan cheese. Pulse a few times until smooth.

Toss the pasta and sauce together and serve.

 

3. MISO MASHED POTATO

 Serves 4-6

  • 1 kg potatoes, peeled
  • 2 tablespoons butter
  • 1 tablespoon miso
  • 2 tablespoons milk

In a large pot, add the potatoes and cover with water. Bring to a boil, then turn heat to a medium and let cook for 20 minutes, or until the potatoes are easily pierced with a fork.

Drain the water and then mash the potatoes. Add in the remaining ingredients and mix well. Adjust seasoning and milk as needed.

A beautiful accompaniment to slow cooked beef or a casserole.

 

4. BALSAMIC GLAZED BEETROOT

 

Serves 4

  • 4 beetroot, peeled and chopped into 2cm cubes
  • 1/2 cup balsamic vinegar
  • 3 tablespoon brown sugar
  • 1 teaspoon thyme leaves (optional)

Cook the beetroot in a pot of boiling water for 10 minutes until tender. Drain the water.

To make the glaze, combine the vinegar and sugar in a pan on high heat. Bring to a simmer and cook stirring, for 3 to 5 minutes, until thickened and syrupy. Remove from the heat.

Toss the beetroot in the glaze and sprinkle with the thyme leaves.

These can be used as a side on their own or can be added to a salad.

 

5. CHINESE CHICKEN SALAD

 Serves 2-3

  • 2 cups shredded carrot
  • 1/2 head wombok
  • 1/2 cup cilantro
  • 2 tablespoons black sesame seeds
  • 2 tablespoons white sesame seeds
  • 1/2 cup cashews
  • 1 roast chicken, torn into shreds

Dressing:

  • 1/4 cup Tamari
  • 1/2 cup apple cider vinegar
  • 3 tablespoons minced ginger
  • 3 tablespoons olive oil
  • 2 tablespoons Hoisin sauce
  • 1 tablespoon toasted sesame oil
  • 1/2 teaspoon sea salt
  • 5 chopped green onions, green and white parts.

For the dressing:

In a small mason jar with lid add tamari, vinegar, minced ginger, olive oil, hoisin sauce, toasted sesame oil, sea salt and chopped green onions. Secure the lid and shake vigorously. Set aside.

Next, put chopped wombok, shredded carrots, cilantro, sesame seeds, cashews and shredded chicken into a bowl and pour enough dressing to coat (around half). Mix well.