Find your shopping list and all your dinner recipes for WEEK 3 inside!

Transcription

1 Find your shopping list and all your dinner recipes for WEEK 3 inside! WEEK 3 Monday 19th - Sunday 25th

2 WEEK 3 SHOPPING LIST Monday 19th - Sunday 25th 1 Bunch Spring Onions Meat/Fish 1 Bunch Celery Pork 350g 1 Lemon 2 White Fish Fillets 350g 1 Large Piece Ginger Minced Beef, lean 500g 1 Bunch Basil (dried is fine) Turkey Breast, sliced into 1 Bunch Oregano 1cm strips 250g (dried is fine) Sirloin/Fillet Steak, cut into strips 250g Dairy Chicken Fillets 2 x 150g Parmesan Cheese 50g Turkey Rashers 1 Pack Goats Cheese 150g Light Cream Cheese 50g Vegetables/Fruits/Herbs Natural Yogurt 500ml 3 Onions 1 Egg 1 Grapefruit 3 Red Peppers Canned Goods & Sundries 1 Yellow Pepper Ketchup 3 Carrots Rice wine vinegar Potatoes 600g 1 jar Five Spice 1 Garlic Bulb 1 Small bag Desiccated 1 Lime Coconut 1 Lettuce Head Wholewheat Lasagne 1 Courgette Sheets 250g Tomatoes 400g 2 Can Chopped Tomatoes 1 Red chilli (dried is fine) 1 Pack Chicken Stock 1 Bag Frozen Peas 100g Cubes 2 Cucumbers 1 Small Jar Sundried Broccoli 450g Tomato Pesto Green Beans 150g 1 Jar Tarragon 1 Bag Salad Greens Sweet Chilli Sauce Beetroot 100g Pineapple chunks in natural Note: juice 55g Herbs can be used dried or fresh. Vegetables can be fresh or frozen.

3 DAY 11 Monday 19th Goats Cheese and Beetroot Salad 150g goats cheese, crumbled 100g salad greens 100g wholegrain rice 100g beetroot, sliced 1 red pepper, chopped 150g cucumber, sliced 150g tomatoes, chopped 1. In a pot of boiling water, place the rice and cook for minutes until light and fluffy. 2. In a large bowl combine the salad greens, peppers, cucumber and tomatoes. 3. Add in the cooked rice and mix. 4. Now layer the beetroot and crumbled goats cheese.

4 DAY 12 Tuesday 20th Grapefruit and Tarragon Chicken 350g potatoes, chopped 1 grapefruit 2 tablespoons flour salt and pepper (to season) 1 egg 4 teaspoon rapeseed oil 2 x 150g chicken fillets 60ml vegetable stock 1 tablespoon tarragon 2 spring onions ½ lemon, juiced 1. In a pot of boiling water, place potatoes and simmer for minutes until cooked. 2. With a knife, remove the grapefruit from the skin and cut into segments. 3. Season flour with salt and pepper. Transfer to a large bowl. 4. Beat the egg in another bowl. 5. Cover the chicken in the flour, then coat in the egg mixture. 6. In a non stick frying pan warm oil on a medium heat. 7. Place the covered chicken in the pan and cook until golden - about 6 minutes per side until cooked through. 8. Transfer chicken to a plate. 9. Add stock into the frying pan. Add the tarragon, spring onions and grapefruit segments. 10. Place sauce over the chicken and serve hot with potatoes.

5 DAY 13 Wednesday 21st Turkey Pesto Pasta 100g wholewheat spaghetti 1 tablespoon rapeseed oil 250g turkey breast, sliced into 1cm strips 50g light cream cheese 3 tablespoons of sundried tomato pesto 1 red pepper, deseeded & chopped 1 yellow pepper, deseeded & chopped 1 courgette, chopped into 1cm strips 1. Place spaghetti in a large pot full of boiling water and simmer until cooked for minutes. 2. Place oil in a large pan on medium to high heat. Add the turkey and sauté for 4-5 minutes until fully cooked. 3. Turn the hob heat down to medium heat and add light cream cheese, pesto and vegetables. Sauté for a further minutes until turkey is cooked through and vegetables are tender. 4. Once spaghetti is cooked, drain and serve with turkey mixture.

6 DAY 14 Thursday 22nd Ginger Beef 100g wholegrain rice 1 tablespoon rapeseed oil 1 onion, sliced 1 clove garlic, crushed 1 red pepper, deseeded and sliced 250g sirloin/fillet steak cut into strips ½ teaspoon cumin 1 tablespoon lemon juice 2 teaspoons grated ginger 1½ teaspoons white rice vinegar 150g green beans 150g broccoli florets 1. To a pot of boiling water, add the rice and cook for minutes until light and fluffy. 2. Put 1tbsp of oil in a wok or large pan on a medium to high heat. 3. Add the onion, garlic and peppers and stir fry for 5-7 minutes. 4. Add the beef strips and stir fry until brown. 5. Add the cumin, lemon juice, ginger and vinegar, continue to stir as it cooks. 6. Add the green beans and broccoli and cook for 5 minutes until tender. 7. Place rice on plate and top with beef mixture.

7 DAY 15 Friday 23rd Curry Coconut Fish Parcel 2 x 150g white fish fillets 2 teaspoon curry paste 1 teaspoon desiccated coconut zest of 1 lime juice of 1 lime 1 teaspoon light soy sauce 2 tablespoon sweet chilli sauce 100g wholegrain rice 300g frozen peas 1. Heat oven to 180 C/ Gas Mark Place the fish fillets in the centre of a large piece of tin foil. 3. Spread the curry paste over each fillet. 4. Evenly sprinkle the coconut, lime zest and juice and soy sauce between each fillet. 5. Bring up the sides of the foil and scrunch the edges and sides together to make a sealed parcel. 6. Place the parcels on a baking tray, put into oven and bake for minutes until fully cooked. 7. Place the rice in a pot of boiling water and cook for minutes until light and fluffy. 8. In a pot of boiling water, add the frozen peas and cook. 9. Serve the fish with the rice and drizzle with sweet chilli sauce and peas on the side.

8 DAY 16 Saturday 24th Ginger and Pineapple Pork Chops 55g pineapple chunks tinned in natural juice 3 tablespoons light soy sauce 2 tablespoons ketchup 1 tablespoon rice vinegar 1 tablespoon honey 1 teaspoon five spice 1 tablespoon ginger, grated 350g pork 250g potatoes, chopped 300g broccoli 1. Preheat oven at 180 C/Gas Mark Place the pineapple, soy sauce, ketchup, rice vinegar, honey, five spice and ginger in a bowl and mix. 3. Pour this mixture to a pan over medium heat and bring to a simmer, stirring occasionally for about 3 minutes. 4. Place pork chops in an oven proof dish and cover with the pineapple/ ginger sauce. Cover with foil and place in the oven at 180 C for mins until cooked through. 5. Place the potatoes in a pot of boiling water and simmer for mins until cooked. 6. Steam the broccoli for 5 mins. 7. Serve the pork with potatoes and broccoli.

9 DAY 17 Sunday 25th Lasagne and Salad (Serves 6 Adults) 2 tablespoons of rapeseed oil 2 turkey rashers, finely sliced 2 teaspoons of dried Oregano/ 4 teaspoons of fresh oregano 2 medium onions, peeled & finely chopped 2 cloves garlic, peeled & chopped 3 carrots, peeled and diced 3 sticks celery, diced 500g lean minced beef 2 x 400g cans of chopped tomatoes 2 tablespoons of tomato puree 200ml water Salt and pepper to season 20g fresh basil chopped/1 tsp of dried basil. 250g wholewheat lasagne sheets 50g Parmesan cheese, grated 500ml natural yogurt 1 lettuce 3 tomatoes 1 cucumber 1. Pre-heat oven to 190 C/Gas Mark Heat a large pan to medium to high heat. Add the oil. Once warm, add the turkey rashers and the oregano and heat until the rasher is lightly cooked. 3. Add onions, garlic, carrots and celery. Stir the ingredients together gently in the pan. 4. Then add in the minced meat, tinned tomatoes, tomato puree and 200ml of water to the pot. Stir in a pinch of pepper and salt and the basil. 5. Bring the mince mixture to the boil, then turn down the heat and simmer for 45 minutes, stirring occasionally. 6. Spoon 1/3 of mince mixture into the bottom of an ovenproof dish. Layer a sheet of lasagne on top. Follow this with 1/3 of the natural yogurt that covers the lasagne sheets and a 1/3 of Parmesan on top of the natural yoghurt. 7. Repeat this twice more finishing with a layer of natural yogurt, topped with parmesan. 8. Cover dish with aluminium foil and bake for 20 minutes. After that, take the lasagne from the oven, remove the foil and cook for a further 25 minutes until golden on top. 9. As the lasagne cooks, chop the cucumber & tomatoes. Add to a serving bowl with the lettuce. 10. Serve the lasagne with a side salad.

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