MEAL PLAN - DEC 12, 2016 ORGANIC FARM BOX

By Ramya Sundrapandi

FIVE EASY FARM BOX DINNERS YOU CAN MAKE THIS WEEK

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

1. FRENCH BEAN SALAD
Serves 2
  • 150g green beans, top, tailed and steamed
  • ¼ red onion, finely diced
  • 2 tablespoons capers, rinsed
  • 2 tablespoons slivered almonds, toasted

 Dressing

  • 3 tablespoons Dijon
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 3 tablespoons water

Prepare greens beans by using your preferred steaming method.

Whilst the beans are steaming, prepare dressing by placing all ingredients in a jar and whisking until well combined.

Once the beans are cooked, scatter them on a platter and add all the other ingredients. Drizzle with the dressing and serve.

 

2. ZUCCHINI FRIES

Serves 2

  • 2 zucchini, cut into batons (to resembles chips)
  • 1 egg
  • ½ cup rice flour or breadcrumbs
  • ½ teaspoon garlic powder
  • sea salt and cracked pepper to taste

Sprinkle the zucchini batons with sea salt and allow them to sit for 10 minutes. Then rinse and pat dry.

Lightly beat egg in a bowl and set aside.

On a plate, combine your rice flour and seasonings and set aside.

Preheat your oven to 200 degrees and line a tray with baking paper.

Dip the zucchini batons into the egg wash and then into the flour mixture making sure that all sides are well covered. Place the zucchini on the baking tray. Repeat this process until all the zucchini has been completed.

Bake in the oven for 30-40 minutes, turning half way, until they are golden brown and crispy.

 

3. CARROT & GINGER SOUP 

Serves 2

  • 1 tablespoon olive oil
  • ½ brown onion, finely chopped
  • 5cm piece ginger, peeled and finely chopped
  • 2 garlic cloves, finely chopped
  • 500g carrots, chopped
  • 4 cups vegetable or chicken stock
  • salt and pepper to taste

Heat oil in a saucepan on medium heat. Add t onion, ginger and garlic and sauté for 5-8 minutes until soft.

Add carrots and stock and bring to the boil. Reduce the heat to a simmer and allow to cook, partially covered for 30-40 minutes until the carrots are very tender.

Remove from the heat and allow to cool slightly. Blend in a hand or other blender until smooth and creamy.

Return the soup to the pot and season to taste.

 

4. ONE POT CHICKEN AND POTATO

Serves 4

  • 2 tablespoons olive oil
  • 4 chicken steaks
  • Salt and pepper to taste
  • 1 brown onion, thinly sliced
  • 1 garlic clove, minced
  • 1 tin diced tomatoes
  • 1 cup vegetable or chicken stock
  • 1 teaspoon Dijon mustard
  • 1 tablespoon balsamic vinegar
  • 4 potatoes, peeled and quartered
  • ½ cup fresh basil

Season the chicken steaks with salt and pepper. Heat 1 tablespoon of olive oil in a saucepan on medium heat. Cook the chicken until browned on both sides. Remove the chicken from the pan and set aside.

Heat the remaining olive oil. Add onion and sauté for 5-8 minutes. Add garlic and mix for 1 minute. Gently pour in the tomatoes and stock and then add the mustard, vinegar, salt and pepper. Stir well so that it is all combined.

Reduce the heat to a simmer, add the potatoes and return the chicken. Half cover the saucepan and cook for 30-40 minutes until the chicken and potatoes are cooked through.

Stir through the fresh basil just before serving.

Serve with rice, steamed veg or salad.

 

5. PASTA WITH MUSHROOM AND ROCKET

Serves 2

  • Pasta of choice
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 100g mushrooms, wiped and halved
  • 100g rocket, washed and dried
  • salt and pepper to taste
  • sprinkle of chili (optional)
  • ¼ cup pine-nuts
  • ¼ cup fresh parsley, finely chopped
  • ¼ cup shaved parmesan (optional)

Cook pasta as per packet directions.

Whilst the pasta is cooking, heat a pan with olive oil on a medium heat. Add mushrooms and brown for 3-4 minutes. Add garlic and seasonings and stir well. Return the pasta to the pan and mix well.

Sprinkle pine-nuts and parsley over the pasta and mix.

Divide the pasta into 2 dishes and then top with fresh parsley.

You could add some extra protein to this dish by serving chicken tenderloins with the pasta.