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Monday:  Salmon Cakes

Tuesday:  Beef & Pumpkin Curry
Wednesday:  Broccoli Cheese Pasta Bake
Thursday: Pumpkin Quesadillas
Friday:  Apricot Chicken

Meal Plan

Shopping List:

Pepper & Me: Man Grind, Lemon & Herb Crumb. Moroccan Paste, Tandoori Paste, Mexcellent Paste, Man Rub
Pantry staples: Olive oil, Flour, chicken stock, corn flour, balsamic vinegar,
Dry Goods: Egg x 1,  chopped tin tomato, tin black beans, 200g dried apricots, 8 x tortillas, 300g pasta shapes, 2 c couscous. 1/2 c mayo
Chilled goods: Cheese 3-4 c, frozen peas, frozen beans, sour cream, 2.5 c milk, 400g fresh salmon, 600g stewing beef, 1kg chicken thighs boneless
Vegetables:  Onions x 4,  1 bag of spinach,  1 x leek, 1 x lemon, spring onions, 1 x lemon, 1 x head broccoli, 1 large pumpkin, 1 x orange, 5 x potatoes, salad greens, 1 x avocado.

Monday:

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Salmons Cakes with Tandoori Mayo
Servings: 4
Author: emma
Ingredients
  • 400 g fresh salmon
  • 1 egg
  • 1.5 cup mashed potato
  • 1/2 cup Lemon Herb Crumb
  • 1 spring onion, finely sliced
  • 2 tbsp corn flour
  • 1 lemon
  • Man Grind
  • Oil for frying
Tandoori Mayo
  • 1/4 cup sour cream
  • 1/2 cup mayo
  • 1 tsp Tandoori Paste
  • juice of half a lemon
To serve
  • 1 bag mixed salad greens
  • 1 avocado
Instructions
  1. To poach salmon add about an inch of water to a fry pan with a lid, add a sprinkle of whole Man Grind to the water and place the salmon in the pan. Bring to a simmer over a medium heat and poach for about 8-10 minutes with the lid on.

  2. Remove salmon from poaching liquid and set aside to cool slightly.

  3. To a large bowl add the mashed potato, egg, spring onion and lemon zest. Carefully flake in the salmon, being sure to remove any bones (you can pin bone it prior to cooking but i found it easier to remove them while flaking)

  4. Mix together with a fork and add in the lemon herb crumb and corn flour. Season with Man Grind

  5. Shape into salmon cakes and shallow fry for 2-3 minutes each side over a medium heat. 

  6. Drain on a paper towel. Repeat until all the mixture is used. 

Tandoori Mayo
  1. Blend together all the ingredients to make the tandoori mayo cream. A stick blender or a nutribullet works well.

To Serve
  1. Serve with a bag of mixed salad greens and diced avocado and salad toppings of your choice.

Recipe Notes

To make this more budget friendly canned salmon would be suitable. 

Any fresh or smoked fish could be used in this recipe

Tuesday:

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Beef and Pumpkin Curry
Servings: 4
Author: emma
Ingredients
  • 600 g stewing beef (chuck, blade, topside)
  • 2 onions
  • 1 can chopped tomatoes
  • 1 cup water
  • 2 heaped tbsp Tandoori Paste
  • 1 tsp Chipotle Lime Salt or Man Grind
  • 2 cup diced pumpkin
  • 1 cup frozen peas (or green vegetable of your choice)
  • 1 tbsp oil
Instructions
  1. Preheat oven to 170C or see recipe notes for slow cooker instructions 

  2. Slice onion and dice beef. Saute beef and onion in oil until lightly brown. We have used a cast iron casserole with a lid. 

  3. Add tandoori paste and cook off for a minute or two 

  4. Add canned tomatoes and water, season well with Chipotle Lime Salt and stir well

    Cover with lid and place in the oven for 45 minutes

  5. After 45 minutes removed from the oven and stir well 

  6. Add diced pumpkin, stir through. Cover and return to the oven for 25 minutes or until pumpkin and beef is tender

  7. Remove from the oven and stir through peas, allow to sit for 5 minutes and serve with rice

Recipe Notes

To cook in the slow cooker place everything except the peas in the slow cooker and cook on low for 8 hours. The pumpkin will break down a bit more but this adds a lovely flavor to the gravy.

If you have a saute or sear function brown the onions and beef first, if not just add in raw.

Wednesday:

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Broccoli Cheese Pasta Bake
Servings: 6
Ingredients
  • 300 g pasta shapes
  • 1 large head broccoli
  • 1 leek
  • 1 large handul baby spinach
  • 50 g butter
  • 1/3 cup flour
  • 2.5 cups milk
  • 2 tbsp Man Rub
  • 2 cups grated cheese
  • 1/4 cup Lemon Herb Crumb
  • Man Grind
Instructions
  1. Cook pasta is a large pot of salted water

  2. Saute sliced leek in butter for 2-3 minutes until softened 

  3. Add flour and Man Rub

  4. Stir to coat and cook out for 1 minutes

  5. Add milk

  6. Whisk sauce until thick, cook for about 3 minutes

  7. Add spinach and leave to wilt off the heat

    Cook broccoli in a separate saucepan until soft, drain well when cooked

  8. Add broccoli to the sauce and blend using a stick blender or add to a blender and blend till fairly smooth. Return to the saucepan and add most of the cheese, reserving a little to sprinkle on top 

  9. Stir cheese through to melt. Check seasoning and season with Man Grind to taste if needed

  10. Add cooked pasta, mix well 

  11. Place in a baking dish

  12. Sprinkle with cheese and lemon and herb crumb. Bake for 20 min at 180C or until cheese is golden and melted

Thursday:

5 from 1 vote
Pumpkin Quesadillas
Servings: 4
Author: emma
Ingredients
  • 2-3 cups grated pumpkin
  • 1 onion, sliced
  • 1 can black beans
  • 1/2 bag baby spinach
  • 2 heaped tbsp Mexcellent Paste
  • 1/2 cup grated cheese
  • 8 flour tortillas or wraps
  • Man Grind or Chipotle Lime Salt
Instructions
  1. Saute onion, pumpkin and mexcellet paste in a drizzle of olive oil for about 2 minutes

  2. Add 1/4 cup water and season well with Man Grind or Chipotle Lime Salt, cook down over a medium heat for 3-4 minutes until pumpkin is softened. Add an additional tablespoon or so of water if needed.

  3. Add drained black beans

  4. Add spinach and cook for a final 1-2 

  5. Heat a fry pan over a medium heat, place a tortilla in the pan and add a little grated cheese

  6. Add a couple of spoonfuls of pumpkin filling 

  7. Top with a little more cheese, place another tortilla or wrap on top. Cook for 1-2 minutes before carefully flipping and cooking for another 2 minutes. Alternatively you can cook in a sandwich press

  8. Serve with sour cream and Ding Dong Sauce

Recipe Notes

For gluten free use gluten free wraps or corn tortillas

To make vegan friendly use vegan cheese

Friday:

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Apricot Chicken
Servings: 4
Author: emma
Ingredients
  • 1 kg Chicken Thigh Cutlets
  • 200 g dried apricots
  • 1.5 cup boiling water
  • 1 chicken stock cube
  • 2 tbsp Moroccan Paste
  • 1 onion, thinly sliced
  • 2 cup couscous
  • Man Grind
  • 1 tbsp olive oil
  • 1 orange
  • 1 tbsp balsamic vinegar
  • 500 g frozen beans
  • Mother Dukkah
Instructions
  1. Pre heat oven to 180C

  2. Soak 3/4's of the apricots in boiling water with the Moroccan paste and set aside. 

  3. Season the chicken thighs with Man Grind and brown in oil for 2-3 minutes on each side. Transfer to a casserole dish, preferably with a lid and continue until all the thighs are brown.

  4. Once the thighs are brown add the sliced onion to the fry pan and saute for a couple of minutes. 

  5. Blend the soaked apricots and boiling water with an additional 1 cup of water until smooth. Pour into the fry pan with onions, add the zest and juice of one orange, chicken stock cube, vinegar and season with Man Grind. Simmer for two minutes (if you like a particularly sweet apricot chicken you could add a teaspoon of honey or brown sugar, however i find it doesn't need it)

  6. Pour the apricot sauce over the browned chicken thighs and scatter over the remaining whole apricots.  Cover with a lid or foil and bake for 35 minutes, remove the lid for the last 10 minutes of cooking 

  7. Towards the end of the cooking prepare the couscous. Place equal parts couscous to boiling water in a bowl or saucepan with 1 tbsp of butter and some Man Grind, Cover and set aside for 5-10 minutes. Fluff with a fork and stir through some freshly chopped parsley if you have it. 

  8. Steam the frozen beans and toss through a tablespoon or two of mother dukkah to serve

  9. Serve the apricot chicken on a bed of couscous with green beans on the side.

Recipe Notes

For the meal plan when creating this recipe the most cost effective choice for chicken was bone in, skinless chicken thighs. This cut works really well but the recipe would would equally well with drumsticks or boneless thighs. Diced breast or thighs are another option, but adjust the cooking time accordingly.

This could also be cooked in a slow cooker.

To make this a gluten free option serve with rice or gluten free pasta.

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