MEAL PLAN - MAY 3, 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. BEEF, SPINACH & CASHEW KORMA

 Serves 4

  • 800 g diced beef
  • 1 tablespoon olive oil
  • 2 red onions, cut into thin wedges
  • 1/2 packet No Worries Curries - Korma spice mix
  • 400 g tin chopped tomatoes
  • 300 g peeled pumpkin, cut into 2cm diced pieces
  • 50 g cashew nuts, finely chopped
  • 100g baby spinach
  • 1/4 cup natural yoghurt, plus extra to serve
  • 1 tablespoon lime juice
  • 1 teaspoon brown sugar
  • Steamed basmati rice / quinoa and chopped coriander, to serve

Place beef in a bowl with 2 teaspoons of the oil and toss to coat. Heat a large flameproof casserole dish over a high heat. Add the beef, in batches, cook for 2 minutes or until browned. Remove and set aside.

Return pan to a medium-high heat, add remaining oil and onion, cook stirring occasionally for 3 minutes or until golden. Add the curry spice mix, cook stirring for a further 1-2 minutes or until fragrant. Add the tomatoes and 375ml water, bring to the boil.

Cover dish and transfer to preheated oven for 1 hour. Add pumpkin and cashew nuts to pan, return to oven for a further 30 minutes or until beef is very tender. Stir through the spinach, yoghurt, lime juice and sugar.

Serve the curry with steamed basmati rice or quinoa and coriander.

 

2. SALMON & CORN CAKES

Makes 8 patties

  • 1 400g tin wild Atlantic Salmon
  • 1/2 cup cooked fresh corn
  • 1/4 cup shallots, diced
  • 3 tablespoons Italian Parsley, finely chopped
  • 1 egg, beaten
  • 3 tablespoons unsalted butter, melted
  • 1 Tablespoon fresh ginger, grated
  • 1 teaspoon paprika
  • 1 teaspoon soy sauce
  • 1 teaspoon sea salt
  • 1/2 cup fresh bread crumbs

Preheat oven to 180 degrees.  Prepare a tray with parchment paper

 Combine everything except bread crumbs. Add 1/4 cup of bread crumbs and reserve the rest. Gently mix together so that salmon breaks up a bit, but still has decent chunks.

Form mix into patties, pressing together firmly. If needed add a little more bread crumbs to help everything stay together.

Gently cover the patties in remaining bread crumbs, then place onto tray. Cook for 20-25 minutes, turning them half way through until golden brown (Turning these can be a delicate operation. It helpsto use two spatulas at the same time to prevent the cakes from breaking apart.)

Squeeze some lemon over, and enjoy.

 

3. ONE PAN ROAST CHICKEN, PUMPKIN & CARROT

Serves 4 - 6

  • 1 chicken cut 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 ground cumin
  • 1/2 teaspoon cinnamon
  • 1 tablespoon ground coriander
  • 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
  • 1 brown onion, chopped

Mix chicken with all the ingredients in the chicken section above and allow to marinate for 3 hours (or overnight).

Preheat oven to 180C.

Place pumpkin, brown onion and carrot in a large baking pan/tray.Place chicken evenly over the vegetables and then pour reserved marinade over.
Bake for 60-70 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.

 

4. SUN DRIED TOMATO PESTO CHICKEN 'PASTA'

Serves 4

  • 1 tablespoon coconut oil
  • 800g boneless, skinless chicken thighs, cut into bite sized pieces
  • 3 zucchini, made into zoodles with either a julienne peeler or spiralizer (you can grate the zucchini too)
  • 1/4 cup pine nuts

Sauce:

  • 2 cups sun dried tomatoes (dry, not packed in oil)
  • 1 cup olive oil
  • 1 cup fresh basil
  • 1/4 cup walnuts
  • 4 garlic cloves, peeled
  • 1/4 cup parmesan cheese
  • pinch black pepper

Place your zoodles on top of paper towels and salt them generously.  Set aside for 20 minutes, while they release their moisture.

Add all of the sauce ingredients to a food processor and pulse until well combined. Adjust seasoning and set aside.

Heat the coconut oil in a large pan over medium heat.  Once the oil has melted, add the chicken to the pan.  Saute until the chicken is cooked through, about 5 minutes.

Transfer the zoodles to a dry paper towel and remove press down to remove the excess moisture.

Turn down the heat of the pan to medium-low, and add the zoodles to the pan.  Stir well. Once the zoodles are warm, turn the heat off and add the sun dried tomato sauce, and pine nuts to the pan and stir until combined.

 

5. PAPRIKA FISH WITH BROCCOLI SALAD

 Serves 4

  • 3 teaspoons sweet paprika
  • 1 tablespoon finely grated lemon rind
  • 1/2 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons cumin seeds
  • 4 x 150g boneless, skinless white fish

Broccoli salad:

  • 1/2 bunch fresh flat-leaf parsley
  • 1 head broccoli, coarsely grated
  • 400g can chickpeas, drained and rinsed
  • 2 green onions, thinly sliced
  • 1/2 cup roasted almonds, chopped

Combine the paprika, lemon rind, lemon juice and olive oil in a small jug. Season with salt and pepper. Transfer 2 tablespoons of the mixture to a glass dish and add the cumin seeds.  Stir to combine.  Reserve the remaining paprika mixture in the jug.

Add the fish to the cumin mixture in a dish.  Turn to coat both sides.  Cover and refrigerate for 15 minutes.

Heat a large greased non-stick frypan on medium heat.  Cook the fish for 3-4 minutes on each side or until browned and just cooked through.

Meanwhile, make the broccoli salad.   Place all ingredients in a large bowl.  Toss to combine and add the reserved paprika mixture, mixing it all through.