Meal Planning (w/c January 5, 2014)
Welcome to 2014! As usual, the holidays were too short and we’re back to the weekly meal planning routine. I’ve posted the Irish stew recipe that I did at the end of last year and also a dumpling recipe that I put together over the holidays. I’ve updated the chicken and mushroom congee recipe as well. The new recipe for this week is for “unrolled” cabbage rolls which I’ve adapted from an old cookbook of mine.
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Breakfast |
Lunch |
Dinner |
|
| Monday |
Tomato & Cheese on a Wholemeal English Muffin |
Lemon & Garlic Chicken w Cos Lettuce, Cherry Tomatoes & Oil & Vinegar Dressing |
Beef & Vegetable Stew w Steamed Broccoli |
| Tuesday | |||
| Wednesday |
Unrolled Cabbage Rolls w Peas |
Prawn Stir-Fry w Snow Peas, Baby Corn & Asian Greens |
|
| Thursday |
Click here to view or print a copy of the plan with the shopping list.
This week’s breakfast is a quick and easy one – sliced tomato and 40g of reduced fat cheese on a toasted wholemeal English muffin.
Lunch for Monday and Tuesday, I’m going to steam some chicken marinated in lemon juice and garlic in the Varoma (see recipe here) and I’ll serve this with a salad of cos (romaine) lettuce, cherry tomatoes and a dressing made with equal parts extra virgin olive oil and balsamic vinegar.
Monday and Tuesday’s dinner is going to be the beef and vegetable stew and I’ll steam some broccoli in the Varoma by changing the temperature in step 5 of the recipe to Varoma.
Wednesday and Thursday’s lunch will be the new recipe – “unrolled” cabbage rolls. The draft recipe is below. I’ll also add 1/2 cup of frozen peas into each lunch container for some extra vegetables.
Wednesday and Thursday’s dinner with be a prawn stir-fry. I’ll use 350g of raw prawn cutlets instead of the meat and I’ll use snow peas, Asian greens and 425g of canned baby corn cuts. The simple stir-fry recipe is here.
Draft Recipe:
Unrolled Cabbage Rolls
Ingredients
1 medium savoy cabbage, outer leaves removed and quartered (approx. 2kg)
Tomato sauce
1 large onion, peeled and quartered
1 clove garlic, peeled
1 small zucchini, cut into 2cm pieces
1 small carrot, cut into 2cm pieces
10g olive oil
1 tbsp Thermomix vegetable stock concentrate
400g can crushed tomatoes
130g tomato paste
1/2 tsp salt
1/2 tsp black pepper
Filling
600g chicken breast, cut into 3cm pieces
1 large onion, peeled and quartered
1 clove garlic, peeled
10g olive oil
2 tbsp Thermomix vegetable stock concentrate
90g basmati rice, rinsed in the Thermomix basket
1 egg white
1 tbsp dried parsley
1 tsp dried thyme
1/2 tsp salt
1/2 tsp black pepper
Instructions
1. Remove the core from the cabbage and remove about a third of the inner leaves from each quarter (approximately 200g in total)
2. Preheat the oven to 180C
To make the sauce
3. Put the onion, garlic, zucchini, carrot and the cabbage from step 1 into the Thermomix bowl and chop with the measuring cup (MC) on for 10 seconds/Speed 6
4. Add oil, stock concentrate, crushed tomatoes, tomato paste, salt, pepper and 200g water and cook with the MC on for 10 minutes/Varoma/Speed 1
5. Blend sauce with the MC on by slowly going from Speed 1 to 9 and processing for 1 minute
6. Remove sauce to a mixing bowl and quickly rinse the Thermomix bowl
To make the filling
7. Put the chicken breast in the Thermomix bowl and pulse 3 times on Turbo to mince; remove to a mixing bowl
8. Put onion and garlic into the Thermomix bowl and chop for 3 seconds/Speed 5
9. Scrape down the sides, add oil and sauté with the MC off for 1 minute/Varoma/Speed 1
10. Add rice, stock concentrate and 230g water into the Thermomix bowl and close the lid
11. Put the remaining cabbage into the Varoma bowl, assemble on top of the Thermomix and cook for 10 minutes/Varoma/Reverse/Speed soft
12. Remove the Varoma, add the minced chicken, egg white, parsley, thyme, salt and pepper and mix for 1 minute/Reverse/Speed 1 (or until thoroughly combined)
13. Grease a 33cm x 23cm roasting dish and line with half of the cabbage
14. Spread the rice and chicken mixture evenly over the cabbage and layer the remaining cabbage on top
15. Slowly pour the tomato sauce across the top of the dish, cover with foil
16. Bake in the oven for 1 1/4 hours; cool for 5 minutes before serving
if we have to eat 
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