MEAL PLAN - FEB 6, 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. ZUCCHINI RIBBON SALAD

Serves 2

  • 2 zucchinis, peeled lengthways
  • Handful of mint, roughly chopped
  • Sprinkle chili flakes (optional)

Dressing

  • 1 lemon
  • 1 tablespoon olive oil
  • ½ teaspoon, Dijon mustard
  • salt and pepper to taste

Prepare your zucchini by using a peeler and peeling them lengthways to create ribbons. Place the zucchini in your serving bowl and set them aside

Prepare your dressing by whisking together all the ingredients in a small jar until it is well combined.

Pour the dressing over the zucchini and toss well. Sprinkle your mint and chili (if using).

Great served with pan-fried chicken.

 

2. CHICKEN CACCIATORE

Serves 4

  • chicken marylands
  • salt and pepper to taste
  • 2 tablespoons olive oil
  • ½ brown onion, sliced
  • 2 garlic cloves, minced
  • 1 capsicum, diced
  • 1 celery stalk, diced
  • 1 420g tin diced tomatoes
  • ½ cup chicken stock
  • 1 bay leaf
  • 12 pitted Kalamata olives, halved
  • handful fresh parsley, chopped

Heat 1 tablespoon of oil in a large saucepan on medium heat. Season the chicken with salt and pepper and then brown the pieces on both sides and place aside.

Heat the other tablespoon of oil and sauté the onion for 8 minutes. Add the garlic and stir for another minute. Add your vegetables and sauté for 5-8 minutes until they soften. Stir occasionally so that they don’t stick.

Return the chicken to the pot, add the tomatoes, chicken stock and bay leaf. Bring the sauce to a boil and then reduce heat to a simmer. Cover the pot and allow to cook for 40 minutes.

Remove the bay leaf and add the olives and parsley. Adjust the seasoning and cook for a further 5 minutes.

 

3. PAN-FRIED MUSHROOM WITH BUTTER

Serves 1

  • 100g mushrooms, cleaned and halved
  • 1-2 tablespoons butter
  • salt and pepper to taste
  • squeeze of lemon
  • handful fresh parsley

Heat the butter in a pan on medium heat. Add your mushrooms and toss them in the butter so that they are all coated

Add your seasoning and cook the mushrooms for 5 minutes until they soften.

Finish with a squeeze of lemon and the fresh parsley.

 

4. CHICKEN STRIPS WITH BEANS

Serves 1-2

  • 120g chicken breast strips
  • 2 tablespoons olive oil or butter
  • 100g beans, top and tailed
  • 1 garlic clove, minced
  • Salt and pepper to taste

Heat 1 tablespoon of the oil or butter in a pan and add your chicken strips so that they brown off on all sides. Set aside.

Heat the remaining oil or butter. Add your garlic and stir for 1 minute. Add your beans and toss them in the oil and garlic and cook for 3-4 minutes until they soften but still have some crunch.

Add the chicken to the beans and toss so that it is all mixed well. Add your seasoning and serve.

 

5. PASTA WITH CHERRY TOMATO SAUCE

Serves 1-2

  • 120g pasta of choice
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 8 cherry tomatoes
  • salt and pepper to taste
  • handful fresh herbs (basil), chopped
  • 1 tablespoon Parmesan cheese, grated

Cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente; drain and transfer to a large bowl.

Meanwhile, heat the oil in a pan on medium heat. Add the garlic and stir for one minute. Then add the tomatoes and seasoning. Cook, stirring occasionally, until the tomatoes burst and release their juices to form a sauce, approximately 6–8 minutes.

Add the pasta to the sauce and toss. Add the herbs and give it a quick toss. Transfer the pasta to your serving dish and top with the Parmesan.