Meal Plan - Summer Loving!
Monday: Fragrant Fish Cakes
Tuesday: Crispy Tofu w Greens
Wednesday: Asian Meatball Salad
Thursday: Chipotle Orange Honey Chicken Tray Bake
Friday: Mexican Corn Fritters
Meal Plan
Shopping List:
Pepper & Me: Man Grind, Italian Stallion, Wok Sauce, Mexican Paste, Chipotle Lime Salt, Dukkah Crumb
Pantry staples: Olive oil, SRFlour, Peanut Oil, Soy sauce, sugar, Balsamic Vinegar, breadcrumbs, rice, sweet chili sauce, honey, cornflour
Dry Goods: Eggs x 6, cream corn, soba noodles, chia seeds
Chilled goods: Parmesan cheese, frozen edamame, frozen corn kernels, 300g tofu, 500g fresh firm fish, 500g beef or lamb mince, 1kg chicken drumsticks
Vegetables: Onions x 2, coriander, 1 broccoli head, 1 cucumber, half red or green cabbage, 1 orange, 4 x zucchini, ½ bag of spinach, 4 x potatoes, 1 x kumara, ginger, 2 x spring onions, 4 corn cobs (or use whole frozen)1 x green chili
Monday:
Fragrant Fish Cakes
Directions
- Place coriander, spring onions and green chili in a food processor
- Pulse until finely chopped
- Add diced fish, egg white and Wok Sauce. Season well with Man Grind (or chipotle lime salt). Pulse until mostly smooth
- Add corn flour and pulse to combine
- Using wet hands shape the fish mixture into patties and pan fry in a little oil over a medium high heat for about 2.5 minutes each side
- Serve with salad or sides of your choice
Tuesday:
Crispy Tofu w Greens
Ingredients
- 300 gm Firm Tofu, drained & thickly sliced
- ½ C Dukkah Crumb
- 2 Egg whites
- ¼ C Peanut oil
- 2 tablespoon Chia seeds
- 200 gm Soba noodles, cooked per packet
- Selection of greens - Zucchini, brocolli, bok choy etc
- ¼ C Wok Sauce
- Fresh coriander & chilli flakes to serve
Directions
- 1. Beat egg whites in a flat bowl until fluffy. Mix chia seeds in with the crumb and place in a flat bowl also.2. Dip tofu pieces into egg then the crumb, pressing into the crumb well.3. Heat oil in a non-stick pan and cook tofu until golden & crispy - about 2-3 minutes each side. Drain on absorbent paper and keep warm.4. Slice green vegetables into similar size pieces and cook until just wilted / cooked. Drain & rinse noodles, add to greens then pour over the wok sauce, stirring until heated through.5. Serve tofu on top of noodles & greens, adding coriander & chilli for extra heat.
Wednesday:
Asian Meatball Salad Bowl
Ingredients
Meatballs
- 500 grams mince – I used beef but chicken or pork or meat free mince would all work
- 1 Tablespoon grated ginger
- 2 Tablespoons Wok Sauce
- 1 Tablespoons Sweet soy kecap manis
- 1 Teaspoon sugar
- splash Balsamic vinegar
- 1 egg
- ½ cup breadcrumbs – I used panko
- 5 grinds of Man grind
- Oil for frying
Salad Ingredients – taylor this to your tastes
- Cooked rice – I used sushi rice as my kids love it! I used ¾ cooked rice each for the adults
- Handful of Edamame – cooked as per instructions on the packet
- Sesame seeds
- Pickled ginger
- Red cabbage sliced
- Japanese mayo
- Lemon wedge
- Cucumber batons
Dipping sauce
- Wok sauce
- Soy sauce and
- sweet chilli sauce
Directions
- Mix all your meatball ingredients together well in a large bowl.
- If you want to check the seasoning, put a tablespoon amount in a dish in the microwave and taste. Add more wok sauce or man grind if needed.
- Once happy, use a tablespoon measure to get the right amount of mix and roll into balls. Place on a plate and refrigerate until needed.
- Assemble salad ingredients.
- Place rice in your serving bowls and top with all the other ingredients except may and sesame seeds. Leave room for your meatballs to go on top!
- Heat a pan on to a medium heat with a splash of cooking oil. Once hot fry your meatballs until cooked.
- While the meatballs are cooking, mix your dipping sauce ingredients together in the ramekins. You need equal amounts of the three ingredients. ⅓ of each.
- Add the cooked meatballs, mayo and sesame seeds to your salad bowl and serve with the dipping sauce.
- Happy cooking x Jana
Thursday:
Chipotle Orange Honey Chicken Tray Bake
Ingredients
- 1 kg chicken drumsticks
- 1-2 tablespoon Chipotle Orange Rub
- ¼ cup honey
- 4 tablespoon olive oil
- juice of one orange
- 4 potatoes
- 1 kumara
- 1 onion
- 2 zucchini
- ½ bag baby spinach
- 2 -4 corn cobs
Directions
- Pre heat oven to 180C
- In a large bowl mix together, Chipotle Orange Rub, oil, orange juice and honey.
- Add chicken drumsticks, toss to coat and if time allows let them marinate for a bit.
- Slice potatoes and onion into wedges, dice kumara and thickly slice zucchini, arrange on a baking tray or roasting dish
- Arrange chicken drumsticks on top of vegetables, pour over remaining marinade
- Bake for 25 minutes at 180C. After 25 minutes turn chicken drumsticks over and cook for a final 20 minutes, I popped the grill for the last five minutes to give some colour to the veges
- Place the vegetables on a bed of baby spinach and serve the chicken along side steamed corn cobs. Drizzle over pan juices when plated.
Notes
Adjust the Chipotle Orange Rub to your tastes, 2 tablespoon will give a strong, slightly spicier taste.
Friday:
Mexican Corn Fritters
A Mexican twist on a classic kiwi dish.
Ingredients
- 1.5 cup Frozen corn defrosted
- 1 tin Creamed Corn
- 2 whole Eggs
- 1 Courgette grated
- 2 TBL Powdered parmesan
- 1 TBL Mexellent Paste
- ¾ cup Self Raising Flour
- 1 teaspoon Chipotle and Lime salt ground
Directions
- Mix the tin of creamed corn with the corn kernels (drained). Add the parmesan, Mexcellent paste, chipotle seasoning and eggs.
- Squeeze the liquid out of the grated courgette with a paper bowl. Stir the courgette and flour through the corn mixture.
- Heat a frypan on medium high heat, with 3 TBL of cooking oil. Fry off the fritters in batches of 4, about a heaped tablespoon of mixture per fritter.
- Lay on an oven tray and finish in the oven at 180 degrees for about 8 minutes, until cooked through inside. Serve with avocado salsa or poached eggs for brunch, yum!
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