Seven easy and delicious meals to serve up in a bowl!
Monday: Burger Bowl
Tuesday: Chicken Involtini Pasta
Wednesday: Roti Bowl
Thursday: Kimchi Fried Rice Bowl
Friday: Blow My Coals Steak Rice Bowl
Saturday: Gotcha Chicken Bowl
Sunday: Salmon Poke Bowl
Shopping List:
Pepper & Me:
Schmack Sauce, Man Rub, Man Grind, Italian Stallion, 1/3 cup gotcha good, Wok Sauce, blow my coals, TikTok, wayo, Ding Dong.
Pantry staples:
olive oil, 400g passata, 1/3 cup crunchy peanut butter, 1 cup coconut cream, 2 eggs, 1 can chopped tomatoes, 2 tsp soy sauce, Japanese Mayo or Sriracha Mayo.
Dry Goods:
fettuccine or tagliatelle for four, 3 cups jasmine rice, 1 ½ cups Cooked Rice, Sesame seeds, 2 tbsp cornflour, 2 cups cooked sushi, 1.5 cups brown rice.
Chilled goods:
150g cream cheese, 2 cups tasty cheese, 2 tbsp parmesan cheese, 1 packet Roti chani, 100g Firm Tofu, ½ cup Kimchi.
Meat:
400 grams beef mince, 8 rashers streaky bacon, 2 large chicken breasts, 8 slices prosciutto, 600 g lamb leg steaks or butterflied lamb, 500 g steak, 600 g boneless skinless chicken thighs, 400 g fresh salmon fillet.
Vegetables:
2 Agria potatoes, 2 avocados, 2 red onion, 2 tomatoes, 1 Iceberg lettuce, 1 packet baby spinach leaves, 7 cloves confit or crushed garlic, 250 g green beans, 1 cucumber, 1 handful fresh coriander, 1 Shallot, 3 cups of Edamame, ½ broccoli, 3 carrots, 1 capsicum, fresh parsley, 1 bag coleslaw mix, 1 bunch asparagus, 2 spring onions
Monday
Such a simple meal to make. The flavours that this dish pull together are so damn good, you won't even miss the bun!
- 400 grams beef mince I use topside mince that has a good fat content in it. This helps to keep the meat juicy.
- 2 Agria potatoes chopped into chips
- 8 rashers streaky bacon
- 1 avocado sliced
- 1/2 red onion sliced into rings
- 2 tomatoes chopped
- 1 Iceberg lettuce shredded
- 4 tbsp Schmack sauce
- 1 tsp Man Grind
- 1 tbsp Man Rub
- 1 tbsp olive oil
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Pre-heat oven to 200℃
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In a bowl mix together the Man Rub and olive oil. Add the cut up potatoes and mix around to smother the potatoes in the Man Rub mixture. Spread the potatoes out flat on a lined baking tray and pop in the oven for 20 mins or until cooked and golden. Once cooked, toss with some Man Grind.
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Add the bacon to the oven, to cook until crispy. This should only take 5-10 mins. Finish it under the grill if it hasn't crisped up nicely.
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Divide all your salad ingredients between 4 bowls. I like to do a bed of lettuce then a little pile of each ingredient on top around the bowl.
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In a hot skillet, heat a dash of olive oil. Add your mince and a good pinch of your man grind. Fry until just cooked through and browned. Remove from the heat.
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Once your chips, bacon and mince is ready, add these to each bowl also. Drizzle each bowl with a tablespoon of Schmack sauce and serve.
Tuesday
Delicious chicken roll ups on a creamy tomato pasta.
- 2 large chicken breasts, sliced into thin slices along the biggest part of the breast (you want about 8 slices in total)
- 1 packet baby spinach leaves
- 4 cloves confit or crushed garlic
- 100 grams cream cheese
- 1 cup tasty cheese, grated
- 1 tbsp parmesan cheese
- 1 tsp man grind
- 1 1/2 tbsp Italian Stallion
- 8 slices prosciutto
- fettuccine or tagliatelle for four
- 400 gram passata
- 2 tbsp cream cheese
- 1 tbsp parmesan cheese
- 1 tsp man grind
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In a heavy based pan, over a medium heat, wilt the spinach with some confit garlic oil. Once the spinach starts to wilt, mash in the four cloves of confit or crushed garlic. Once just wilted, remove from pan and put in a medium mixing bowl to cool a bit. Keep the pan to one side as you'll use this for the chicken.
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Once the spinach has cooled add the cream cheese, tasty cheese, parmesan cheese, Man Grind and Italian Stallion.
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Lay the prosciutto slices out flat then lay the thinly sliced chicken on top. Get a spoon and dollop a tablespoon of the spinach mix onto one end of the chicken. Repeat for all your chicken slices. You will probably have leftover mixture, you want this.
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Put your pot of water on to boil now for the pasta. Once it comes to a rolling boil add your pasta to cook.
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Starting at the end you've dolloped the spinach mix, roll the chicken and prosciutto up around the spinach. Kind of like sushi.
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In the pan you wilted the spinach in, over a medium/high heat, heat up a bit more oil (I use the oil from my confit garlic). Place your rolled up chicken in the pan, seam side down. Allow to brown and then turn to brown all four sides and allow the chicken to cook through. Some of the spinach mix might melt out of the ends, don't worry about this, leave it in there for when we cook off the pasta at the end. Once the chicken is cooked through, remove from the pan and set aside and keep warm. I tend to allow it finish cooking in the oven.
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Once you've removed the chicken from your pan, add the passata, any left over spinach mix and the cream cheese. Once it has warmed, stir through the parmesan cheese and season with Man Grind and pepper to taste.
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When the pasta is cooked, drain, reserving a cup of the pasta water.
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Stir the pasta through the passata mixture in the pan. Add a tablespoon of pasta water to this to loosen it up a bit and help it all combine. Add more if you need.
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Time to plate up!
Divide the pasta between four shallow bowls or plates.
Slice each involtini into four and lay on top of the pasta. Allow two involtini per person.
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Garnish with some basil or Italian parsley and some extra parmesan cheese.
ENJOY!
Wednesday
- 1 packet Roti chani
- 600 g lamb leg steaks or butterflied lamb (see notes)
- 250 g green beans
- 1/3 cucumber
- 1.5 cups jasmine rice
- fresh coriander
- oil
- Man Grind
- 1/3 cup gotcha good
- 1/3 cup crunchy peanut butter
- 1 cup coconut cream
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Cook the rice using your preferred cooking method
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Drizzle the meat with a little oil and season with Man Grind. For lamb leg steaks cook for 2-3 minutes in each side over a medium high heat. Set aside to rest
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To make the sauce combine all ingredients in a saucepan and simmer over a medium heat for about 5 minutes, stirring regularly. Add some sesh oil if you would like more spice
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Cook green beans for 2 minutes in a saucepan of boiling water
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Thinly slice cucumber
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Place the roti on a tray and heat in a 200C oven for 5 minutes or until puffed and golden. Alternatively you can fry them in a pan
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To build the bowl, place a layer of rice in the bottom of a bowl, add sliced meat, green beans and place roti to one side. Drizzle with peanut sauce
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Add the cucumber for some freshness and some chopped coriander
You can use any meat, steak would be delicious or grilled chicken thigh or breast or pan fried tofu slices. The sauce goes with anything
Thursday
- 1 Shallot – finely sliced
- 100 g Firm Tofu – cut into 2cm cubes
- 1 ½ cups Cooked Rice
- 6 tablespoons Wok sauce
- Handful of Edamame
- ½ cup Kimchi chopped roughly into 1cm slices
- 2 Egg
- Sesame seeds for garnish
- Oil for frying
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Boil your eggs.
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I like a runny yolk so I add my eggs to a pan of boiling water & boil for 5 ½ minutes.
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Then plunge into cold water and peel when cool. Set aside until ready to assemble dish.
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Gently saute your shallot in oil over a medium heat.
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While its cooking marinate your tofu in 2 tablespoons of wok sauce
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Add the rice, kimchi & 4 tablespoons of wok sauce
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Cook. Stirring occasionally. You want the rice to catch a little and create crispy bits. You want interest in the rice.
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Once you are happy with the fried rice, remove from the pan, add more oil, and add the tofu to the pan.
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Fry the tofu until brown.
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While the tofu is cooking heat the edamame in the microwave.
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To assemble: split the rice between 2 bowls. Add your halved eggs. Add the edamame & Tofu and sprinkle the dish with sesame seeds.
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Devour!
Friday
- 3 tablespoons olive oil
- 3 garlic cloves crushed
- 500 g steak I used eye filet, thinly sliced
- 2 tablespoons Pepper & Me Blow my Coals
- 1 can chopped tomatoes
- 1 ½ cups rice like basmati
- ½ broccoli head cut into small pieces
- 2 carrots cut into batons
- 1 capsicum cut into slices
- 1 cup tasty cheese grated
- ¼ red onion finely sliced
- Parsley for serving
- Pepper & Me Man Grind for serving
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Cook the rice as the packet states, I cook mine with 3 cups of water for 15 minutes in the microwave.
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In a large fry pan drizzle one tablespoon of oil and stir fry the vegetables, remove from the pan and pop aside.
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Add the remaining oil to the frypan and quickly fry the steak in batches, cooking on each side for a few seconds just to brown (without cooking through), remove from the pan and pop aside.
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Add the garlic, can of tomatoes and blow my coals, reducing down to a thick sauce, add the steak back in for a minute and season with man grind.
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Serve up the steak over the rice with the vegetables to the side, sprinkle with cheese, red onion and parsley.
Saturday
- 600 g boneless skinless chicken thighs
- 2 tbsp cornflour
- 1/3 cup Gotcha Good
- 1.5 tbsp TikTok
- 2 cups cooked sushi or medium grain rice
- 1 cup blanched edamame beans
- 1/2 cucumber, diced
- 1/2 red onion, thinly sliced
- 1 bag coleslaw mix
- 2 tbsp Wasabi Mayo
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Slice the chicken thigh into strips and toss in corn flour.
Add a drizzle of oil to a hot fry pan and add the coated chicken. Fry for 5-6 minutes or until golden on all sides
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Add gotcha sauce and cook for 1 minutes
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Add TikTok, toss to coat and remove from the heat
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For the slaw toss the mix with wasabi mayo
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To build your bowl add some rice to the bottom, arrange the chicken at one end and then place the slaw, edamame, cucumber and thinly sliced red onion around the chicken. Serve with chopped spring onions and an addition dollop of wayo if you wish
Sunday
- 400 g fresh salmon fillet (see notes)
- 1.5 cups brown rice
- 1 cup frozen shelled edamame beans
- 1 bunch asparagus
- 1 carrot
- 1 ripe avocado
- 15 cm cucumber, diced
- 2 spring onions, sliced
- 2 tbsp Ding Dong Sauce
- 2 tbsp Wok Sauce
- 2 tsp soy sauce
- 1 tbsp sesame oil
- 2 tbsp sesame seeds
- Japanese Mayo or Sriracha Mayo
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Cook brown rice as per normal instructions or preferred cooking method
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Remove any pin bones from the salmon and remove the skin. Dice salmon into 1 cm cubes, place in a bowl
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Add Ding Dong Sauce, Wok Sauce, soy sauce and sesame oil to the salmon, toss well and pop in the fridge while you prep the toppings
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Shred cabbage, grate carrot or chop into thin match sticks, chop spring onion and dice cucumber.
Cooked shelled edamame in boiling water for about 3 minutes. Add the asparagus in the final minute to blanch. Drain well and run under cold water to stop the cooking process
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Add sesame seeds to salmon just prior to serving
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Toss to coat
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Place warm brown rice in the bottom of each bowl, drizzle with a little soy sauce if you like or equal parts soy and lemon juice mix together for a ponzu style dressing
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Place dressed salmon at one end of the bowl
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Arrange the toppings over the other half of the rice
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Drizzle with Japanese Mayo or Sriracha Mayo or even Aioli, serve immediately
Because this salmon is uncooked its important to buy fresh salmon that hasn't been frozen, buy from your local fish shop or ask at the supermarket for the freshest salmon of the day.
If you don't want to eat raw fish you could toss cooked prawns through the dressing or cold cooked shredded chicken