Meal Plan
Monday: Pumpkin Bolognese
Tuesday: Chicken Nachos
Wednesday: Spanish Rice
Thursday: Pumpkin & Chickpea Curry
Friday: Rice & Vegetable Slice
Shopping List:
Pepper & Me: Man Grind, Italian Stallion, Mexican Paste, Chipotle Lime Salt, Man Rub, Tandoori Paste
Pantry staples: Olive oil, rice, Worcestershire sauce, 500ml beef stock, brown sugar, fish sauce
Dry Goods: Eggs x 6, coconut cream x1, chickpeas x1, kidney/black beans x1, tomato paste, spaghetti pasta, corn chips large bag, chopped tomatoes x2
Chilled goods: cheese, frozen peas, frozen corn kernels, 1kg beef mince, 1kg chicken breast, 1/2 c milk, sour cream, feta
Vegetables: Onions x 2, 1 broccoli head, 1 pumpkin, 1 bag of spinach, 1 x kumara, 1x capsicum, 1 x avocado, kaffir lime leaf
Monday
- 350 g pumpkin (see notes)
- 150 g onion
- 10 g olive oil
- 50 g tomato paste
- 1/2 tbsp meat stock paste (or vegetable)
- 250 g water
- 2 tbsp Man Rub
- 1 tbsp Italian Stallion
- 1 tbsp worcestershire sauce
- 500 g beef mince
- Man Grind
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Add pumpkin and onion to mixing bowl. Chop 10 seconds / speed 7.
Scrape down the sides of the mixing bowl with the spatula.
Add oil and cook 5 minutes / 100◦C / speed 2.
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Add italian stallion, man rub, worcestershire sauce, stock paste, tomato paste and water. Season generously with man grind.
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Insert simmering basket into mixing bowl, weigh mince into it and cook 10 minutes / varoma / speed 2.
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Stir mince with spatula to break it up and ensure even cooking, then cook for a further 10 minutes / varoma / speed 2.
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Transfer mince from simmer basket into a thermoserver or a large bowl.
Leave sauce in the mixing bowl.
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Puree sauce 20 seconds / speed 8.
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Add sauce to thermoserver or bowl with mince and stir to combine.
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Serve with pasta of your choice or zoodles.
(we used the 'boiled pasta' recipe on cookidoo)
This is a great way to use cooked pumpkin from the whole roast pumpkin recipe. If using cooked pumpkin add in step 2 with the other sauce ingredients.
Tuesday
- 500 g chicken breast
- 200 g chopped tomatoes
- 80 g Mexcellent Paste
- 1 tsp Chipotle Lime Salt or Man Grind
- 400 g kidney beans or black beans
- 100 g frozen corn
- 100 g cheese
- 1 bag corn chips
- 1 avocado
- sour cream
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Add cheese to the mixing bowl. Grate 5 seconds / speed 7.
Set aside. Clean and dry mixing bowl.
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Add canned tomatoes and mexcellent paste to the mixing bowl.
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Place simmering basket on mixing bowl lid (instead of measuring cup). Cook 1 minute / varoma / speed 2.
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Add chicken and chipotle lime salt or man grind to the mixing bowl. Place simmering basket on mixing bowl lid (instead of measuring cup). Cook 10 minutes / 100◦C / reverse blades / speed 1.
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Place measuring cup on mixing bowl. Shred the chicken 4 seconds / reverse blades / speed 4.
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Drain beans through simmering basket and add them to the mixing bowl. Place simmering basket on mixing bowl lid. Cook 5 minutes / 100◦C / reverse blades / speed spoon.
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Add corn to the mixing bowl. Place simmering basket on mixing bowl lid. Cook 2 minutes / 100◦C / reverse blades / speed spoon.
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Preheat your oven to 200◦C.
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Place a layer of corn chips on a baking sheet or baking dish and spoon over the chicken mixture
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Top with grated cheese and bake for 10 minutes or until cheese is melted
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Top with diced avocado, sour cream and any other nacho toppings you enjoy
Wednesday
- 500 g beef mince (see notes for vegetarian option)
- 1 onion, quartered
- 1 capsicum, cut into pieces
- 200 g long grain rice (you can use brown rice if you prefer)
- 1 can chopped tomatoes
- 2-3 tbsp Man Rub
- 220 g water or beef stock
- 130 g frozen peas
- 10 g olive oil
- Aioli to garnish
- fresh parsley to garnish
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Cook rice using the rice cooker mode and transfer to a thermoserver or lidded bowl to keep warm.
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Place onion and capsicum in the mixing bowl. Chop 3 seconds / speed 5.
Scrape down the sides of the mixing bowl with the spatula.
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Add olive oil to the mixing bowl. Cook 3 minutes / 100◦C / speed 1.
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Add mince to mixing bowl and cook 4 minutes / 100◦C / reverse blades / speed 1.
Add man rub to mixing bowl. Cook 1 minute / 100◦C / reverse blades / speed 1.
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Add tomatoes, stock or water and cooked rice. Stir with spatula to combine. Cook 4 minutes / 100◦C / reverse blades / speed 1.
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Add peas to mixing bowl. Stir with spatula. Cook 1 minutes / 100◦C / reverse blades / speed 1.
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Allow to sit for a couple of minutes before serving.
Garnish with a little aioli and fresh chopped parsley
Thursday
- 400 g Pumpkin, peeled & cut into 2 cm pieces
- 4 tbsp Tandoori Paste
- 1 Onion, quartered
- 1 400g Canned Chickpeas, drained & rinsed
- 1 350g Coconut Cream
- 1 Lime
- 1 tbsp Man Grind
- 1 Kaffir lime leaf
- 1 tbsp Fish Sauce
- 1 tbsp Brown sugar
- Spinach (fresh or frozen, bag)
- Rice, coriander & coconut to serve
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Add onion to mixing bowl. Chop 3 seconds / speed 5. Scrape down the sides of the mixing bowl with the spatula.
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Add tandoori paste and pumpkin to mixing bowl. Cook 3 minutes / 100◦C / speed 1.
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Add coconut cream, sugar, fish sauce, man grind, juice of the lime and lime leaf, crushed gently to the mixing bowl. Cook 5 minutes / 100◦C / reverse blades / speed 1.
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If there is sticking, add water or stock.
Add chickpeas to the mixing bowl. Cook 5 minutes / 100◦C / reverse blades / speed 1.
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Add spinach and cook 2 minutes / 100◦C / reverse blades / speed 1.
Check seasoning and add more salt if needed.
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Serve with rice and sprinkle with coconut and coriander
Friday
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Preheat oven to 180C Fan Bake
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Use left over cooked rice or cook 1 cup of rice with rice cooker mode to give 2 cups cooked. You can use brown or white rice. Set aside.
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Add cheese to the mixing bowl. Grate 4 seconds / speed 6. Transfer to a small bowl and set aside.
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Add kumara and broccoli to the mixing bowl. Chop 8 seconds / speed 5.
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Add cheese back into the mixing bowl. Then add man rub, man grind and rice into the mixing bowl. Mix 10 seconds / reverse blades / speed 3.
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Transfer to large casserole dish. We lined it with baking paper for an easy clean up.
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Clean and dry mixing bowl.
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Add eggs to the mixing bowl. Mix 10 seconds / speed 3.
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Fold eggs through vegetable and rice mix.
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Crumble over feta and bake for 35-40 minutes or until the center is set.
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Leave to sit for five minutes before serving or portion out for lunch or meal prep.
You can change up the vegetables or use a mix of what you have on hand, pumpkin and cauliflower would work well. You can also add in frozen peas or corn
You could also add diced bacon or chorizo