MEAL PLAN - MARCH 29, 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. LEMON CAJUN CHICKEN

Serves 3-4

  • 700g pumpkin, peeled and diced 2cm cubes
  • 2 corncobs, husk and silk removed, cut in half
  • 5 teaspoons Cajun spice mix (see recipe below)
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil

Lemon Cajun chicken:

  • 600g chicken breast or thighs, cut into 3cm wide strips
  • 2 teaspoons Cajun spice mix
  • 1 lemon, zest + juice
  • 1 tablespoon olive oil
  • 1 tablespoon butter

Preheat oven to 200°C. Line an oven tray with baking paper.

Toss pumpkin and corncobs with Cajun spice mix, salt and oil on prepared tray. Bake for 15–20 minutes, turning once during cooking.

Toss the chicken with the Cajun spice mix, lemon zest and season with salt and pepper. Heat olive oil in a large fry-pan on high heat and cook chicken in batches, for 1–2 minutes each side, until golden and cooked through. Remove chicken from the pan, set aside and cover with foil to rest. Add lemon juice and butter to pan until butter melts then remove from heat.

Remove the pumpkin onto a serving tray and continue cooking the corn for an extra 5–10 minutes, until tender. Once corn is cooked either slice kernels off the cob and toss through pumpkin.

To serve, top pumpkin hash with chicken strips and drizzle over pan juices.

*To make Cajun spice mix, combine 1 teaspoon each of smoked paprika, paprika, ground coriander, ground cumin and dried oregano (or mixed herbs).

  

2. HEARTY GREEN BEAN LENTIL STEW

 Serves 4-6

  • 1 ½ cup brown rice + 3 cups water
  • 1 tablespoon olive oil + 1 tablespoon
  • 2 onions
  • 4 garlic cloves
  • 2-3 teaspoons vegetable stock powder
  • Pinch of chilli flakes
  • 1 teaspoon ground turmeric 
  • ½-1 teaspoon ground ginger 
  • ½-1 teaspoon cumin 
  • ½ teaspoon dried garlic
  • Salt and pepper to taste
  • 2 large carrots
  • 5 capsicums
  • 300g green beans
  • 1 cup red lentils
  • 3 cups water + a generous splash
  • 1 can chopped tomatoes

Rinse rice and place, along with a tablespoon of olive oil, in pot over medium heat. Stir for a couple of minutes coating the rice whilst it heats up.

Add 3 cups water, cover with lid, bring to boil and then turn heat down to a simmer until all the water has been absorbed.

Chop onion and garlic and place in large pot over low heat with the olive oil. Whilst sautéing onion (3-5 min) chop carrots and pepper. Add a splash of water along with all the spices to the pan, mix and then add carrots and pepper, cover with lid and leave for 3-5 min. 

Meanwhile rinse lentils. Add all the above along with 3 cups water and cover with lid, bring to a boil, then turn heat down to a simmer for 15 min. Add chopped tomatoes and leave for another 5 min simmering. 

Serve stew over rice.

 

3. MUSHROOM & BEEF SAUCE

Serves 4

  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 200g mushrooms, chopped
  • 600g minced beef
  • 1 tablespoon plain flour
  • 150ml red wine
  • 400ml tomato passata
  • 1 tablespoon tomato paste
  • 300ml chicken stock or water
  • grated nutmeg
  • 1 teaspoon ground cinnamon
  • pinch of dried oregano
  • 2 tablespoons grated cheddar or gruyere
  • 2 tablespoons finely chopped parsley
  • Pasta of choice

Heat the olive oil in a large frying pan and cook the onion, and for 10 minutes until the onions are soft. Add the mushrooms and garlic and cook for two minutes. Add the beef and cook until it browns, breaking up any clumps. Scatter with flour and cook, stirring, for two minutes.

Add the wine and bring to the boil. Add the tomato passata, tomato paste, stock or water, sea salt, pepper, nutmeg, cinnamon and oregano and bring to the boil, stirring. Reduce heat, and cook gently for 1½ hours, partly covered.

Whilst the sauce is cooking, prepare your pasta as per the package. Serve the pasta with the mushroom and meat sauce and top with the grated cheese and parsley

 

 4. BEEF, CAPSICUM & PAPRIKA CASSEROLE

Serves 4

  • 1kg chuck or boneless gravy beef
  • 2 tablespoons olive oil + 1 tablespoon
  • 2 large onions, halved and thinly sliced
  • 4 cloves garlic, crushed
  • 1 carrot, finely diced
  • 2 medium red capsicums, cut into large dice
  • 2 tablespoons sweet paprika
  • 2 tablespoons plain flour
  • 2 teaspoons caraway seeds
  • 1 x 400g tin diced tomatoes
  • 5 cups beef stock

Preheat oven to 180°C. Cut beef into 2.5-3cm cubes. Season with salt and pepper, and add about 2 tablespoons of oil to the beef, mix well. Heat a large frypan over a medium-high heat. Brown the beef in 2 or 3 batches. Remove each batch and place it in a casserole dish.

Reduce heat in the pan, add 1 tablespoon of oil, add onion and garlic, cook for 1 minute, add carrot and capsicum, cook for 1-2 minutes, and stir occasionally.

Sprinkle in paprika, flour and caraway seeds, stir until the carrots and capsicums are coated. Gradually pour in the tomato puree and stock, stirring well. Stir until the mixture boils. Add to the casserole dish, stir to combine. Cover the casserole dish, place in oven. Stir every 40 minutes or so, add water if needed to keep the ingredients just covered. Cook until the beef is very tender - 1.5-2hours.

 

5. BEETROOT MUFFINS

Makes 12

  • 2 large beetroot, washed and grated raw.
  • 2 eggs.
  • 1/2 teaspoon vanilla powder.
  • 1 teaspoon cinnamon.
  • Pinch of sea salt.
  • 1 1/2 cup almond meal.
  • 4 tablespoons raw cacao powder.
  • 3 tablespoons coconut oil.
  • 1/4 cup rice malt syrup.
  • 1 teaspoon baking powder.

Preheat oven to 180ºC and line a cupcake tin with 12 cupcake cases.

Blend all ingredients (in a blender or with a stick blender) until it’s a smooth batter, and then divide between the 12 cases. 

Cook for 40 minutes.