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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, 1/2 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:

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Fragrant Fish Cakes
Servings: 4
Author: emma
Ingredients
  • 500 g firm white fish such as ling
  • 2 spring onions
  • 1 large handful fresh coriander
  • 1 egg white
  • 2 tbsp Wok Sauce
  • 1 long green chili
  • Man Grind
  • 2 tbsp cornflour
  • oil for frying
Instructions
  1. Place coriander, spring onions and green chili in a food processor

  2. Pulse until finely chopped

  3. Add diced fish, egg white and Wok Sauce. Season well with Man Grind (or chipotle lime salt). Pulse until mostly smooth

  4. Add corn flour and pulse to combine

  5. 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

  6. Serve with salad or sides of your choice

Tuesday:

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Crispy Tofu w Greens
Prep Time
20 mins
Cook Time
15 mins
Total Time
35 mins
 
Course: Main Course
Servings: 2
Ingredients
  • 300 gm Firm Tofu, drained & thickly sliced
  • 1/2 C Dukkah Crumb
  • 2 Egg whites
  • 1/4 C Peanut oil
  • 2 tbsp Chia seeds
  • 200 gm Soba noodles, cooked per packet
  • Selection of greens - Zucchini, brocolli, bok choy etc
  • 1/4 C Wok Sauce
  • Fresh coriander & chilli flakes to serve
Instructions
  1. 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:

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Asian Meatball Salad Bowl
Servings: 4
Author: Jana MacPherson
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
Instructions
  1. Mix all your meatball ingredients together well in a large bowl.
  2. 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.
  3. 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.
  4. Assemble salad ingredients.
  5. 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!
  6. Heat a pan on to a medium heat with a splash of cooking oil. Once hot fry your meatballs until cooked.
  7. While the meatballs are cooking, mix your dipping sauce ingredients together in the ramekins. You need equal amounts of the three ingredients. 1/3 of each. 

  8. Add the cooked meatballs, mayo and sesame seeds to your salad bowl and serve with the dipping sauce.
  9. Happy cooking x Jana

Thursday:

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Chipotle Orange Honey Chicken Tray Bake

Servings: 4
Author: emma
Ingredients
  • 1 kg chicken drumsticks
  • 1-2 tbsp Chipotle Orange Rub
  • 1/4 cup honey
  • 4 tbsp olive oil
  • juice of one orange
  • 4 potatoes
  • 1 kumara
  • 1 onion
  • 2 zucchini
  • 1/2 bag baby spinach
  • 2 -4 corn cobs
Instructions
  1. Pre heat oven to 180C

  2. In a large bowl mix together, Chipotle Orange Rub, oil, orange juice and honey. 

  3. Add chicken drumsticks, toss to coat and if time allows let them marinate for a bit.

  4. Slice potatoes and onion into wedges, dice kumara and thickly slice zucchini, arrange on a baking tray or roasting dish

  5. Arrange chicken drumsticks on top of vegetables, pour over remaining marinade

  6. 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

  7. Place the vegetables on a bed of baby spinach and serve the chicken along side steamed corn cobs. Drizzle over pan juices when plated.

Recipe Notes

Adjust the Chipotle Orange Rub to your tastes, 2 tbsp will give a strong, slightly spicier taste.

Friday:

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Mexican Corn Fritters
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
A Mexican twist on a classic kiwi dish.
Servings: 4 Adults
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
  • 3/4 cup Self Raising Flour
  • 1 tsp Chipotle and Lime salt ground
Instructions
  1. Mix the tin of creamed corn with the corn kernels (drained). Add the parmesan, Mexcellent paste, chipotle seasoning and eggs.

  2. Squeeze the liquid out of the grated courgette with a paper bowl. Stir the courgette and flour through the corn mixture.
  3. 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.

  4. 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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