MEAL PLAN - 5 JULY 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. BEEF MINCE AND CABBAGE

Serves 4

  • 1 head of white cabbage, sliced thinly
  • 1 can diced tomatoes
  • 1 onion, halved and thinly sliced
  • 1 tablespoon Italian mixed herb blend
  • 500g ground beef mince
  • salt and pepper to taste

Combine cabbage, tomatoes, onion, Italian herb mix, salt, and black pepper in a large pot over low heat. Bring cabbage mixture to a simmer and then mix the ground beef mince into the pot. Stir well. Cover and cook until cabbage is tender and ground beef is cooked through, about 30 – 40 minutes. Stir occasionally.

Serve with rice.

 

2. CHICKEN & CAPSICUM HOT POT

Serves 4

  • 500g chicken breast fillets, sliced into 2cm strips
  • 3 tablespoons olive oil (divided)
  • 1 red onion, thinly sliced
  • 3 garlic cloves, thinly sliced
  • 1 tablespoon smoked paprika
  • 400g can chopped tomatoes
  • 125ml water
  • 2 teaspoons honey

 

Preheat grill on high. Cook capsicum, skin-side up, under grill for 8 minutes or until charred and blistered. Transfer to a heatproof bowl. Cover and set aside for 5 minutes (this helps lift the skin). Peel. Thinly slice the flesh.

Meanwhile, heat a large frying pan over high heat. Place 1 tablespoon oil. Cook half the chicken, stirring, for 2-3 minutes or until golden. Transfer to a large plate. Repeat with oil and remaining chicken, reheating the pan between batches.

Reduce heat to medium. Place the last tablespoon of oil. Cook the onion for 5 minutes or until soft. Add the garlic and paprika and cook, stirring, for 2 minutes. Add the chicken, tomato and water. Bring to the boil. Reduce heat to low. Simmer for 15 minutes. Add the capsicum and honey. Simmer for 5 minutes or until the chicken is cooked through. Season with pepper.

 

3. SWEET POTATO HASH CUPS

 Makes 8

  • 1/2 cup sweet potato, grated (approx. 1 small sweet potato)
  • 1/4 cup cheddar cheese, shredded
  • 1/2 tablespoon garlic powder
  • 8 large eggs
  • salt and pepper to taste
  • herbs (optional)

Preheat oven to 180 degrees and line a muffin tin with coconut oil.

Peel a medium sweet potato and grate.

Place 1/2 cup grated sweet potato, 1/4 cup cheddar cheese, and 1/2 tablespoon garlic powder in a bowl and mix until combined.

Scoop one heaping tablespoon of sweet potato mixture on the bottom of 8 muffin tins.

Crack a large egg on top of each cup and season with salt and pepper to taste and your herbs.

Bake eggs for 13-15 minutes or until eggs are at a desired consistency.

 

4. BROCCOLI & RICE PILAF

Serves 4

  • 1 tablespoon olive oil, divided
  • 1 onion
  • salt and pepper to taste
  • 1 garlic clove, minced
  • 1 cup long-grain brown basmati rice or quinoa
  • 2 cups water / stock
  • 1 broccoli head, florets only

 

Heat the oil in a medium saucepan over medium heat. Add the onion, season with salt and pepper, and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Stir in the garlic and cook for 1 minute.

Add the rice and stir to coat. Add 2 cups water and bring to a boil. Reduce heat and simmer, covered, for 15-18 minutes. Add the broccoli and continue cooking until the rice is just tender, 3 to 5 minutes more. Remove from the heat and let stand, covered, until the broccoli is tender, about 5 minutes. Fluff with a fork.

 

5. SHREDDED CARROT FISH CASSEROLE

Serves 4-6

  • 400g carrots, shredded
  • 1 medium onion, shredded
  • 140g tomato paste
  • 6 filets of white fish, diced
  • 1/2 teaspoon cayenne pepper (optional)
  • salt and pepper to taste

Preheat oven to 170 degrees.

In a food processor, shred all the carrots

Shred the onion also and remove from the food processor.

Place all the ingredients in an oven-safe casserole dish and stir in the tomato paste.

Create wells in the carrot mixture and place chopped fish filet pieces inside. Cover up the fish pieces with the carrot mixture.

Cover the pot with a lid and bake at 170 degrees for about 30 minutes.