MEAL PLAN - OCT 16, 2017 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. ZUCCHINI & CARROT SLICE

 

Serves 6

  • 1 brown onion, diced
  • 1 carrot, grated
  • 1 zucchini, grated
  • 5 eggs whisked
  • 1 teaspoon baking powder
  • 2/3 cup grated cheddar (optional)
  • salt and pepper to taste

Preheat oven to 180 degrees. Line a square baking dish with baking paper.

Place all the ingredients in a bowl and mix well.

Pour mixture into baking dish and bake for 30minutes until nice and golden.

 

2. CHICKEN, SWEET POTATO & ASPARAGUS

 

Serves 4

  • 500g chicken breasts
  • 1 tablespoon olive oil
  • Salt and ground fresh black pepper
  • 3 garlic cloves, minced
  • 1 medium sweet potato, peeled and diced
  • ½ cup chicken broth or water
  • 225g fresh asparagus (the spears should be cut at a diagonal in 2.5cm pieces)
  • ½ teaspoon fine sea salt
  • ½ teaspoon freshly ground black pepper

Cut the chicken into small pieces and season with salt and pepper.

In a pan over medium heat, add olive oil, garlic and chicken. Sauté the chicken for about 7-10 minutes or until it is cooked though. Don’t forget to stir well. Set chicken aside.

 In the same pan, add the sweet potato and chicken broth.

Cook for about 7-10minutes or until the sweet potato is cooked. Add the asparagus and cook for about 4-5 minutes. Season with salt and pepper.

 

3. BAKED MUSHROOM & BROAD BEAN RISOTTO

 

Serves 2

  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 150g mushrooms, roughly chopped
  • 1/2 cup broad beans
  • 3/4 cup Arborio rice
  • 560ml chicken stock
  • 1/2 cup grated parmesan
  • 1 tablespoon butter
  • sea salt and cracked black pepper

Preheat oven to 180°C. Heat the oil in a large non-stick frying pan over medium heat. Add garlic, mushrooms and broad beans and cook for 5 minutes or until browned. 

Place in a 5 cup-capacity (1.25L) ovenproof dish with the rice and stock and stir to combine. Cover tightly with aluminum foil and bake for 40 minutes or until most of the stock is absorbed and rice is al dente. 

Stir through the parmesan, butter, salt and pepper.

 

4. ONE PAN SALMON & BROCCOLI

 

Serves 4

  • 4 green shallots, trimmed, thinly sliced
  • 2 garlic cloves, crushed
  • 1 long fresh red chilli, thinly sliced
  • 2 teaspoons finely grated fresh ginger
  • 60ml soy sauce
  • 2 tablespoons honey
  • 1 teaspoon sesame oil
  • 4 x 200g skinless salmon fillets
  • 500g broccoli, cut into florets
  • 1 tablespoon olive oil

Combine the shallot, garlic, chilli, ginger, soy sauce, honey and sesame oil in a large glass dish. Add the salmon fillets and turn to coat. Set aside for 30 minutes to marinate.

Meanwhile, preheat oven to 200c. Line a baking tray with baking paper. Place the broccoli in a bowl, toss with olive oil and season. Place the prepared tray and roast for 15 minutes.

Push the broccoli to the sides of the tray. Place the salmon fillets in the centre of the tray and drizzle the marinade. Roast for a further 12-15 minutes or until the salmon is cooked through.

 

5. BALSAMIC ROASTED VEGETABLES

Serves4

  • 2 carrots, peeled
  • 1 large sweet potato, peeled
  • 1 red onion
  • 150g mushrooms
  • 2 zucchini
  • 1 head garlic, individual cloves removed and separated

Dressing

  • ¼ cup olive oil
  • 3 Tbsp. balsamic vinegar
  • 1 tsp. dried basil
  • ½ tsp. black pepper
  • 2 tsp. salt
  • 1 tsp. dried mixed herbs


Preheat oven to 200c.

Add all dressing ingredients to a container with a tightly fitting lid and shake to mix well. Let sit while cutting vegetables.

Cut all vegetables into 2.5cm pieces. Shake dressing and pour half of it over the carrot and potato. Toss to coat. Spread over a baking sheet and put in oven. Set timer for 15 minutes.

While carrots and sweet potatoes are baking, toss the more fragile vegetables in remaining dressing. Spread out in a separate baking pan.

After carrots and potatoes have cooked for 15 minutes, remove from oven and stir. Put both pans back in oven and cook for an additional 20 - 25 minutes, removing the pans half way through to stir again. If mushrooms are releasing liquid, drain it from the pan before putting back into the oven.

Once veggies are all cooked through, remove from oven, toss together, and serve.