MEAL PLAN - ORGANIC FARM BOX 26 APRIL 2018

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. GARLIC & HERB CHICKEN WITH OVEN BAKED CORN

Serves 2

  • 30g butter, softened + 10g butter melted
  • Splash of olive oil
  • 2 x chicken fillets, skinless and boneless
  • 2 cloves garlic, crushed & divided
  • 2 tablespoons fresh basil, chopped
  • 2 ears corn on the cob
  • 1/2 teaspoon chilli powder
  • 2 tablespoons fresh parsley, chopped

 

Preheat the oven to 200 degrees. Lightly grease a baking tray with a little oil.

Place half the butter in a small bowl with the 1 clove of garlic and basil and mix together to form a paste. Cut a deep slit into each chicken fillet, then stuff with the garlic herb butter. Place on the greased baking tray and cook in the oven for 30 to 40 minutes, until the chicken is completely cooked through.

Line another baking tray with non-stick baking paper. Place the corn on the tray and cook in the oven with the chicken for 20 to 25 minutes, until cooked through.

Melt the remaining butter in a small pan, then mix together with the parsley, remaining garlic and chilli powder. When the corn comes out of the oven, drizzle the melted butter over each cob.

 

2. BROCCOLI & POTATO SOUP

Serves 4

  • 2 tablespoons extra-virgin olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 5 cups vegetable broth
  • 2 medium white potatoes (or sweet potatoes), diced
  • 4 cups broccoli florets
  • 1 teaspoon thyme
  • Salt
  • Pepper

 

Heat olive oil in a large pot over medium-high heat. Add onion and garlic, and cook until onions are translucent.

Add vegetable broth, potatoes, and broccoli. Bring to a boil and cook for 20 minutes.

Transfer to a blender and blend until smooth.

Pour back into the pot and stir in thyme and salt and pepper to taste.

 

3. STEWED SILVERBEET

Serves 4

  • 1/4 cup extra-virgin olive oil
  • 1 large onions, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 1/4 cup flat-leaf parsley, finely chopped
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried chilli flakes
  • 1 bunch silverbeet, stems and leaves separated, coarsely chopped
  • 1 can chopped tomatoes
  • 1/2 tablespoon tomato paste
  • 3/4 cup water
  • sea salt to taste

 

Heat olive oil in a large saucepan over medium heat, add onion, garlic, parsley, oregano and chilli and sauté for 5 minutes or until soft. Add silverbeet stems and cook for another 7-10 minutes. Add silverbeet leaves and cook, stirring, for 5 minutes or until beginning to wilt. Add tomatoes, tomato paste and 3/4 cup water, season with sea salt and stir to combine. Bring to the boil and simmer for 45-50 minutes or until silverbeet is tender and sauce is thick. Serve immediately.

 

4. YOGHURT MARINATED FISH WRAPPED IN ZUCCHINI

Serves 4 

  • 500g thick Greek-style yoghurt
  • 1/2 bunch mint, leaves picked, roughly chopped
  • 1 teaspoon dried chilli flakes
  • Finely grated zest of 1 lemon and juice of 2 lemons, plus extra wedges to serve
  • 4 x 200g skinless, firm white fish fillets
  • 2-3 zucchinis, cut into 2mm-thick ribbons (a mandoline or vegetable peeler is ideal)
  • 2 tablespoons olive oil
  • Roughly chopped flat-leaf parsley, to serve

In the bowl of a small food processor, combine the yoghurt, mint, chilli flakes and lemon zest and juice, then whiz until well combined. Season.

Place the fish fillets in a shallow glass dish. Pour over half the yoghurt marinade, spreading it over the fish with the back of a spoon. Cover dish with plastic wrap and refrigerate for 10 minutes.

Season zucchini slices with salt and set aside for 1-2 minutes to soften slightl

Remove one fish fillet from the marinade. Place 6-8 zucchini slices over the fish, overlapping slightly, then tuck the ends underneath. Repeat with the remaining fish fillets and zucchini. 

Preheat the oven to 200 degrees.

Cut four 30cm x 40cm rectangles of baking paper. Take one rectangle and fold in half. Open out and place one piece of fish in the centre along the crease. Spoon 1 tablespoon marinade over the fish and drizzle with 2 teaspoons olive oil. Season. Fold paper in half over fish and, using scissors, trim the open edges into a semicircle. Crimp at 1cm-2cm intervals, making firm creases to seal tightly. Twist the ends to secure and place on a baking tray. Repeat with remaining fish and paper.

Cook for 8-10 minutes until the bags are puffed and golden. Remove the tray from the oven and allow the parcels to rest for 2-3 minutes.

Transfer parcels to serving plates. Carefully cut open using scissors, then scatter a little parsley over the fish and serve with lemon wedges.

 

6. RAWESOME CARROT CAKE

Serves 10-12

  • 2 large carrots, finely grated
  • 1 cup sultanas, soaked in water until plump
  • 2 cups walnuts
  • 1/2 cup desiccated coconut
  • 3 tablespoons coconut oil
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • pinch cinnamon
  • pinch nutmeg

Icing

  • 1 cup cashews, soaked
  • juice from 1 lemon
  • splash of maple syrup
  • 1 teaspoon vanilla extract
  • water, if needed

Line a 20cm cake tin with baking paper and set aside.

In a food processor add your grated carrots, sultanas and walnuts and process until fine enough to stick together but still have some texture.  Place in a bowl with the remaining cake ingredients and combine well. Taste and adjust sweetness and spice if you need.

Press the cake firmly into the cake tin.

Add all the icing ingredients to a blender and puree until really smooth, thick and creamy.  Add a little water to get the right consistency if needed - the longer your uts have been soaked the less likely you will need to add water.  Spread over the cake, sprinkle with extra coconut and refrigerate until set.

Suggestion - make a double batch and stack the cake once frozen.