MEAL PLAN - JAN 25, 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. HONEY GARLIC CHICKEN STIR FRY

 

Serves 4

  • 2 tablespoons oil, divided
  • 2 cups broccoli
  • 500g boneless skinless chicken breasts, cut into 1 inch pieces
  • 4 cloves garlic, minced
  • ¼ cup low sodium soy sauce / tamari
  • ¼ cup water
  • ¼ cup honey
  • 1 teaspoon sesame oil
  • 2 teaspoons cornstarch / arrowroot powder
  • salt and pepper to taste
  • sesame seeds for garnish, if desired

Heat 1 tablespoon of oil in a large pan. Add in the broccoli and sauté until tender and caramelized, 4-5 minutes. Remove from the pan and set aside.

Add the remaining tablespoon of oil to the same pan. Cook chicken in two batches to ensure it gets crispy and caramelized on the outside.

Add the garlic and cook for an additional minute.

Meanwhile in a small bowl combine soy sauce / tamari, water, honey and sesame oil.

Add the sauce to the pan along with the broccoli.

In a small bowl mix the cornstarch / arrowroot powder with a tablespoon of cold water. Slowly whisk in the cornstarch mixture into the sauce. Simmer until the sauce has thickened, 1-2 minutes.

Season with salt and pepper and serve immediately with sesame seeds for garnish, if desired.

 

2. STUFFED CAPSICUM

Serves 4 

  • ⅔ cup (110g) quinoa, uncooked
  • 350ml chicken stock, salt-reduced
  • 1 tablespoon coconut oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 250g chicken mince
  • 1 medium zucchini, trimmed, grated
  • 2 tablespoons pine nuts, toasted
  • 2 tablespoons fresh parsley, chopped
  • 75g low-fat, salt-reduced feta cheese
  • 2 capsicums, halved lengthways, seeded

Preheat the oven to 180°C and line an ovenproof baking dish with baking paper.

Rinse the quinoa well under cold running water until the water runs clear. Bring the quinoa and the chicken stock to the boil in a small saucepan over high heat, stirring occasionally. Reduce the heat to low and simmer, covered, for 10–12 minutes or until the liquid has been absorbed and the quinoa is tender. Set aside to cool.

Heat the coconut oil in a large fry pan over medium heat. Add the onion and cook for 3-4 minutes until the onion is soft and translucent, stirring occasionally. Add the garlic and cumin and cook for 1 minute until fragrant, stirring frequently. 

Add the chicken mince and cook for 10 minutes or until browned, stirring frequently with a wooden spoon to break the mince up. Add the zucchini and cook for 2-3 minutes, stirring occasionally. Remove from the heat and set aside to cool slightly.

Place the chicken mixture, quinoa, pinenuts, parsley, tomato and feta in a mixing bowl. Season with salt and pepper, if desired, and mix until well combined. 

Spoon the chicken and quinoa mixture into the capsicum halves and place in the lined baking dish. Cover the dish with aluminium foil and bake in the oven for 20 minutes. Remove the foil and bake for a further 15-20 minutes or until the capsicums are tender and the filling is hot.


3. CHARD LEAF ROLLS WITH BEEF AND PINE NUTS

 

Serves 4

  • 8 large chard leaves
  • 500g beef mince
  • ½ cup crumbled feta cheese
  • ½ cup minced onion
  • ¼ cup dried currants
  • ¼ cup pine nuts, toasted
  • 2 teaspoons chopped fresh oregano or ¾ teaspoon dry
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 pinch allspice
  • 420g can tomato sauce, divided
  • 1/2 cup shredded cheddar cheese

 

Bring a large pot of lightly salted water to a boil. Set a bowl of ice water next to the pot. Cut stems of chard stalks off at the base of each leaf, leaving center rib intact. Blanch chard leaves in boiling water until soft and flexible but not so tender that they will tear, about 1 minute. Shock the chard in the ice bath and then dry with paper towels.

Meanwhile, preheat oven to 180 degrees. Gently knead beef, feta, onions, currants, pine nuts, oregano, salt, pepper and allspice in a large bowl until combined. Divide into 8 even portions and shape into miniature loaf shapes.

Coat a baking dish with cooking spray. Spread ½ cup tomato sauce in the bottom of the baking dish.

Lay chard leaf on work surface. Place portion of meat mixture widthwise, toward one end of the chard leaf. Wrap the meat up with the chard leaf by tucking in sides and rolling up into a tight little bundle. Place seam side down in the baking dish. Repeat with the remaining chard and filling. Pour the remaining tomato sauce on top of the chard rolls. Cover with a layer of parchment and a layer of foil.

Transfer to the oven and bake until the beef mixture is heated through about 40 minutes. Remove foil and sprinkle with cheddar. Return to the oven and bake until cheese is melted, 4 to 5 minutes longer. Remove from the oven, and let rest 10 minutes before serving.

 

4. SWEET POTATO & FETA SALAD

 

Serves 4

  • 700g sweet potato, peeled and cut into large chunks
  • 1 tablespoon olive oil
  • 70g feta cheese, roughly crumbled
  • 50g toasted pine nuts

Dressing

  • 4 spring onions, finely chopped
  • ½ small bunch parsley, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 5 tablespoons white wine vinegar

Heat oven to 200C. Toss the sweet potato with the oil and some seasoning. Spread on a parchment-lined baking tray and roast for 30-35 mins until tender. Cool to room temperature.

Whisk the dressing ingredients with a little more seasoning. Pile the potato onto a serving platter and drizzle over the dressing. Scatter over the feta and nuts, and very gently toss with your hands so you don’t break up the potato.

Great salad for a bbq.

 

5. MUSHROOM, SPINACH & CARROT BIRYANI

 Serves 3-4

  • 1 tablespoons olive oil
  • 1/2 small onion, diced
  • 1 1/2 cups halved and sliced mushrooms
  • 1/2 large carrot, grated
  • 500g boneless, skinless chicken breasts (chopped to bite sized pieces)
  • 5 cups uncooked basmati rice
  • 1 to 2 teaspoons curry powder (mild - hot depending on preference)
  • 1/2 small fresh red chilli, stemmed, seeded and finely chopped
  • 1 cardamom pods, crushed
  • Small pinch saffron
  • 1 cm piece fresh ginger root, peeled and grated
  • 2 cups no-salt-added chicken broth (may substitute vegetable broth)
  • 1 teaspoon sea salt
  • 5 cups fresh spinach leaves
  • 1/3 cup roasted cashews (optional)
  • Large handful chopped cilantro leaves
  • Large handful chopped mint leaves

 

Combine the oil, onion, chicken, mushrooms and carrot in a pot. Cook uncovered over medium-high heat for 8 to 10 minutes, stirring occasionally and taking care not to let the vegetables burn, until the chicken is cooked through and the vegetables are a deep brown colour, caramelized and aromatic.

Stir in the rice, curry powder, chilli, cardamom, saffron and ginger; cook for 1 minute, stirring to coat the rice with the oil. Add the broth and the salt to taste. Cover and cook for 15-20 minutes until the rice is cooked and majority of the liquid has been absorbed.

Taste the mixture and adjust the seasoning. Stir in the spinach, return the pan to the heat and cook uncovered for 3 to 5 minutes, stirring occasionally, until any remaining liquid is almost completely absorbed and the spinach is wilted.

Remove from the heat and let stand for 5 to 10 minutes.

Taste, and adjust the seasoning. Stir in the cashews, if using, and the chopped herbs. Serve immediately.