MEAL PLAN - APRIL 24, 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. MOROCCAN BEEF WITH RAINBOW CHARD

 Serves 4

  • 1 tablespoon olive oil
  • ½ brown onion, sliced
  • 600g beef strips
  • 1 tablespoon cumin
  • 1 teaspoon turmeric
  • 1 x 400g tin diced tomatoes
  • Salt and pepper to taste
  • 3-4 rainbow chard leaves, de-stemmed and shredded
  • 50g flaked almonds

Heat the olive oil in a pan on medium heat. Add onion and sauté for 5 minutes. Add beef strips and brown it on all sides. Add cumin and turmeric and combine well. Gently add your tomatoes and season with salt and pepper. Bring to a light simmer and allow to cook for 15 minutes.

Add shredded rainbow chard and stir until it is all wilted. Top with the flaked almonds.

Serve with rice, couscous, quinoa or cauliflower rice.

 

2. SPANISH TORTILLA

Serves 4

  • 200g potato, peeled and thinly sliced
  • 1 onion, diced finely
  • 4 eggs, whisked
  • 2 tablespoons milk of choice
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Grated tasty cheese (optional)

Prepare your potatoes, patting them dry and setting them aside.

Preheat oven to 180 degrees.

Heat a pan on the stove with olive oil and add onions, sautéing for a couple of minutes. Add the thinly sliced potato so that it covers the base of the pan. Allow the potato to brown, approximately 5-8 minutes then gently flip them over and allow them to brown on the other side.

Whilst potatoes are cooking, whisk eggs, milk and seasonings. Add the egg mixture to the potatoes, ensuring that all the potatoes are covered. As the eggs start to cook, lift the mixture from the sides so that all the egg gets to cook.

Sprinkle cheese on top if using.

Transfer the pan into the oven and cook for 10-15 minutes until the egg is cooked through and the cheese starts to melt.

Serve with a side salad.

 

3. GLACED PUMPKIN & CARROT

 Serves 3-4

  • 500g pumpkin, peeled and cut into 5cm pieces
  • 3 carrots, cut into 3 diagonal pieces
  • 2 tablespoons honey
  • 1 tablespoons wholegrain mustard
  • 2 teaspoons olive oil
  • salt and pepper to taste

Pre-heat oven to 200 degrees.

Line a tray with baking paper and place the vegetables in a single layer.

Mix honey, mustard and olive oil until well combined and drizzle over the vegetables. Season with salt and pepper and toss so everything is well combined.

Place in oven and roast until the vegetables are golden brown and tender, turning occasionally.

 

4. CHICKEN SPINACH & CARROT STIR FRY

 Serves 2

  • 1 tablespoon sesame oil
  • 400g chicken breast, sliced
  • 2 carrots, sliced
  • 1 garlic clove, minced
  • 1 teaspoon ginger, finely diced
  • 4 spring onions, sliced
  • ¼ cup chicken broth
  • ¼ teaspoon sea salt
  • 100g baby spinach

Heat sesame oil in a wok. Add chicken and continue stirring for 5 minutes until all the pieces are browned. Remove the chicken from the wok and set aside.

Place carrot, garlic and ginger in the wok and cook for approximately 5 minutes until the carrot softens slightly.

Return the chicken to the wok and add the spring onions, broth and sea salt. Stir-fry for a few minutes.

Add in the spinach and mix so that it is heated through.

Serve with rice, cauliflower rice, quinoa or noodles.

 

5. CHICKEN FRIED RICE WITH BEANS AND CORN

 Serves 2

  • 2 chicken breasts
  • 1 cup uncooked brown rice
  • 1 tablespoon olive oil
  • ½ white onion, diced
  • 1 garlic clove, minced
  • 1 onion, diced finely
  • Handful green beans
  • Corn stripped off the cob
  • 2 tablespoons soy sauce / tamari

Heat oven to 180 degrees.

Cook rice as per instructions and set aside.

Place chicken on a tray and season desired. Bake in the oven for 10-15 minutes on each side or until the chicken is cooked through. Once cooked, remove from oven and slice into thin pieces.

Prepare your vegetables: Shred the spinach into fine strips. Top and tail the beans and chop them into small pieces. Strip the corn from the cob.

Heat olive oil on medium heat and add onion, sautéing for 3-4 minutes. Add garlic and stir well. Add vegetables and sauté for 3-4 minutes. Pour in cooked rice and tamari and mix well until all the vegetables and rice are coated in the sauce.

Transfer your rice into 2 bowls and top with chicken.

 

LINGUINI WITH FENNEL AND TUNA (for Veg-Only Boxes)

Serves 4

  • 1 x packet linguine
  • 1-2 x fennel bulbs
  • 3 x tbsp. olive oil
  • 3 x tbsp. freshly squeezed lemon juice
  • 2 x tbsp. capers
  • Salt and ground pepper
  • 1 x 185g can tuna, drained

 

Cook linguine, drain and reserve 1/2 cup pasta water.

Trim fennel bulbs; reserve 1/4 cup chopped fronds (this is the green leafy bit of the fennel that looks like dill).

Quarter the fennel core, and thinly slice bulbs crosswise;

Fry sliced in 1 x tbsp. olive oil in a pan over medium-high heat until golden, stirring occasionally, 10 minutes.

Add to pasta along with fronds, lemon juice, capers, remaining 2 tablespoons olive oil, and reserved pasta water.

Season with salt and pepper. Flake in tuna. Gently toss.