MEAL PLAN - 24 MAY 2018, ORGANIC FARM BOX

By Ramya Megna

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. BROCCOLI DAHL

 Serves 4

  • 2 tablespoons extra-virgin olive oil
  • 4 to 5 cups chopped fresh broccoli florets (from 1 large head)
  • 1 teaspoon ground cumin
  • 2 teaspoons mustard seeds
  • 1 medium onion, chopped
  • 2 cups low-sodium vegetable broth
  • 1 (14-ounce) can light coconut milk
  • 1 cup uncooked red lentils
  • Fine sea salt, to taste
  • 1 teaspoon garam masala spice mix
  • 1 teaspoon ground turmeric
  • 5 to 2 tablespoons fresh lemon juice, to taste

Add the oil into a large saucepan and increase the heat to low-medium so the oil can preheat.

Add the broccoli into a food processor and process until very finely chopped (about the size of rice grains).

Add the cumin and mustard seeds into the saucepan with the oil. The seeds should sizzle and begin popping in the oil right away. As soon as the seeds start to pop, cover the saucepan immediately with a lid, and remove the saucepan from the heat source. Let sit until the seeds stop popping, then remove the lid and stir.

Stir in the onion, and place the saucepan back over medium heat. Cook for 3 to 4 more minutes until the onion softens.

Now, add the finely chopped broccoli, broth, entire can of coconut milk, lentils, 1/2 teaspoon salt, garam masala and turmeric. Stir to combine.

Increase heat to high and bring to a low bowl. Reduce heat to medium, cover with lid, and simmer for about 10 minutes. Now remove the lid and stir, and continue simmering, uncovered, for another 10 minutes, until the lentils soften and the mixture thickens. Stir every now and then to make sure it doesn't stick.

Stir in the lemon juice to taste.

 

2. SPINACH & DATE STUFFED CHICKEN

Serves 4

  • 3 tablespoons olive oil
  • onions, peeled and finely chopped
  • 60g dried date, chopped
  • 400g spinach leaves, chopped
  • 1/2 teaspoon ground cumin
  • chicken breast fillets
  • 500g beetroot, peeled and cut into wedges
  • 2 sprigs rosemary, chopped

Preheat oven to 200°C. Heat 1 tablespoon oil in a frying pan and sauté onion and dates for 5 mins. Add spinach, cover and cook for 2-3 mins until wilted. Add cumin and season.

Cut a deep pocket in each chicken fillet and stuff with spinach and date mixture. Arrange in a large greased roasting pan. Toss beets with remaining olive oil and rosemary and season well. Spread around chicken and roast for 40 mins or until chicken is cooked through and beetroot is tender.

 

3. SEARED SALMON WITH PUMPKIN COUSCOUS

Serves 6

  • 500g pumpkin
  • 1 tablespoon olive oil
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 6 salmon fillets
  • 2 cups couscous
  • 1 tablespoon butter
  • 2 cups chicken stock
  • 1 lemon sliced

Finely dice the pumpkin into about 1/2 cm cubes then place in a baking tray. Sprinkle with the oil and toss to coat, sprinkle with the coriander and cumin and toss to coat. Bake in the oven at 200 degrees C or until cooked and starting to brown.

Bring the chicken stock to a boil, then turn off and add the butter. When melted add the couscous stirring occasionally.

Sear the salmon in a med-hot pan until browned on the outside and cooked to your preferred doneness.

To serve combine the pumpkin and couscous then place a layer on the serving plates. Place the salmon on top with 2 slices of lemon.

 

4. CRUNCHY POTATO-TOPPED BEEF STEW

 Serves 4

  • 1kg beef chuck steak, trimmed, cut into 3cm pieces
  • 1 red onion, chopped
  • 2 carrots, thickly sliced
  • 1 tablespoon chopped fresh thyme leaves
  • 2 dried bay leaves
  • 2/3 cup dry red wine
  • 400g jar basil pasta sauce
  • 3/4 cup beef stock
  • 1/4 cup chopped fresh flat-leaf parsley leaves, plus extra to serve
  • Olive oil spray
  • 600g potatoes, very thinly sliced
  • 1 teaspoon garlic salt

Heat half the oil in a large flameproof casserole dish over medium-high heat.  Cook beef, in 2 batches, for 5 minutes or until browned all over.  Transfer to a heatproof bowl.

Heat remaining oil in same dish over medium heat.  Add onion and carrot.  Cook, stirring for 5 minutes.  Add the thyme and bay leaves.  Cook for 1 minute or until fragrant.  Add wine.  Cook for 2 minutes or until reduced by half.  Add pasta sauce, stock and 3/4 cup water.  Bring to a simmer.  Return beef to pan. Reduce heat to low. Cook, covered, for 1 hour or until beef is almost tender.  Remove beef from heat. 

Preheat oven to 160 degrees fan forced.  Combine potato and garlic salt in a bowl.  Top beef mixture with sliced potato.  Spray with oil.  Cover. Bake for 30 minutes. Uncover.  Increase oven to 200 degrees fan forced.  Bake for 30 minutes or until potato is golden and tender. Sprinkle with parsely.

 

5. PAN-FRIED FISH WITH MISO CARROT PUREE

 Serves 4

  • 4 carrots, peeled
  • 2 tablespoons olive oil
  • sea salt and black pepper to taste
  • 1 tablespoon white miso paste
  • 4 x 150g skinless barramundi fillets
  • salt and pepper
  • 1-2 tablespoons olive oil

Pre-heat oven to 180 degrees.

Sprinkle the fish with salt and pepper.  Heat a non-stick oven-safe pan over high heat. When the pan is hot, add the olive oil and the fish.  Lower the heat to medium and sear for about 30 seconds on each side.  Place pan with fish in oven and finish cooking until the fish is no longer translucent, about 12 minutes.

To make the carrot puree, place carrots, olive oil and salt in a large saucepan and cover with water.  Bring to a boil; cook until water has evaporated. Transfer carrots to a blender and add miso paste.  Puree' until smooth.  Season with salt and pepper.