MEAL PLAN - AUGUST 14, 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 ROAST WITH VEGGIES

 

Serves 4

  • 1 chicken jointed into 6
  • 3 tablespoons olive oil
  • 3 tablespoons white wine vinegar
  • 1/2 red onion finely chopped
  • Juice 1&1/2 lemons
  • Zest one lemon
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 1 tablespoon ground coriander
  • 1 tablespoon sugar
  • 1 teaspoon oregano dried
  • Salt and pepper to taste
  • 1/2 butternut pumpkin, chopped into 4 cm cubes.
  • 2 carrots, peeled and quartered lengthways and chopped into 2.5cm quarter slices.
  • 1 brown onion, chopped

Mix chicken with all the ingredients (except vegetables) and allow to marinate for 3 hours (or overnight).

Preheat oven to 180C.

Remove chicken from marinade (reserve marinade).

Place pumpkin, brown onion and carrot in a large baking pan/tray.

Pan fry chicken in batches (if necessary) for a few minutes each side until lightly golden.

Place chicken evenly over the vegetables and then pour reserved marinade over.

Bake for 40-50 minutes until chicken comes away from the bone easily. Remove chicken and allow to rest.

Increase heat (if vegetables still need a little cooking) and bake for 5-10 minutes while chicken rests.

 

2. POTATO & PARSNIP SOUP

Serves 4

  • 2 tablespoons butter
  • 1 tablespoons olive oil
  • 2 parsnips, peeled and chopped
  • 2 potatoes, peeled and chopped
  • 2 carrots, cleaned and sliced in 2cm rounds
  • 1 brown onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh basil, or 1 tablespoon dried basil
  • 1 bay leaf
  • 3 to 4 cups vegetable broth, or enough to just cover the vegetables
  • 1/2 cup heavy cream or milk
  • salt
  • freshly ground black pepper


Melt the butter in a large heavy pot and pour in the olive oil. Add the chopped parsnips, potatoes, carrots, onions, garlic, basil, and bay leaf. Cook for 10 minutes, stirring occasionally.

Stir in the vegetable broth. Bring to a boil, cover, and simmer over medium-low heat for 20 minutes, or until vegetables are tender.

Discard bay leaf. Remove from heat and use an immersion blender to blend the soup until creamy. If you don’t have an immersion blender, you can use a blender and blend until smooth. This should be done in several batches.

Return soup to pot and add heavy cream or milk; stir to combine. Add salt and pepper to taste.

 

3. LAMB STEW WITH GREEN BEANS & CORN

 

Serves 4

  • 1 onion, sliced into rings
  • 2 garlic cloves, sliced
  • 2 red chili, seeds removed and cut diagonally
  • 600g lamb, diced
  • 3 tablespoons olive oil
  • salt and pepper
  • 1 tablespoon tomato paste
  • 750ml vegetable broth
  • 250g green beans, ends removed and cut in half
  • 1 teaspoon thyme
  • 1 corn, steamed and kernels removed

In a hot pan, sear meat in batches, set aside. Return meat to pan and season with salt and pepper. Add onion, garlic and chilis and sauté. Stir in tomato paste and cook briefly, then add broth. Let simmer for approximately 1 hour.

Add beans and thyme to meat and simmer another 15-25 minutes. Fold in corn and heat through. Season with salt and pepper to taste.

 

4. CHICKEN & BROCCOLI STIR FRY

Serves 4

  • 750g boneless skinless chicken breast cut into 2cm pieces
  • 1 tablespoon + 1 teaspoon olive oil
  • 2 cups small broccoli florets
  • 2 teaspoons minced fresh ginger
  • 1 teaspoon minced garlic
  • 1/4 cup oyster sauce
  • 1/4 cup low sodium chicken broth or water
  • 1 teaspoon sugar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon soy sauce
  • 1 teaspoon cornstarch / arrowroot flour
  • salt and pepper to taste

Heat 1 teaspoon of oil in a fry pan over medium heat. Add the broccoli and cook for approximately 4 minutes or until vegetables are tender.

Add the ginger and garlic to the pan and cook for 30 seconds more. Remove the vegetables from the pan; place them on a plate and cover.

Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.

Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.

Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.

 

5. MISO ROASTED PUMPKIN

Serves 2-3

  • 1/4 pumpkin, sliced
  • 1 tablespoon white miso paste
  • 1-2 tablespoons hot water
  • 1 tablespoon tamari / soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon maple syrup (optional)

Preheat your oven to 180 degrees and line a baking tray with baking paper.

Prepare your pumpkin and place the pieces on the tray.

Combine your miso and water. Start with 1 tablespoon and stir so that the miso paste becomes smooth. You may need to add the additional water to get it to the consistency you desire.

To the miso paste add your tamari, oil and maple syrup in you are using. Mix well so that it is all well combined.

Using a marinade brush, brush the pumpkin pieces with the miso marinade on both sides. Bake the pumpkin for 40 minutes, turning them carefully halfway through the cooking process.