week meal plan

meal planner

2your No time to plan meals for your toddler? Relax, our foodie and our dietician have done it for you!

Make double and freeze Dietician-approvedFamily friendlyUnder 30minLunchbox friendlyMake straight from the cupboard

RECIPE KEY

Crispy Chicken 'Fingers'

00living and loving May 2012

WO

RD

S C

RED

IT C

RED

IT C

RED

IT

DRY GOODS & GROCERIES Sweet chilli sauce

Lemon juice Soy sauce Olive oil 1x 440g tin

crushed pineapple

1 x 410g can white beans

1 x 410g cream-

style sweetcorn

Mixed dried herbs

Vegetable stock

Chicken stock

2 x cans tuna

Dried breadcrumbs

Red wine vinegar

Low-fat mayo

375g wholewheat

macaroni Cornflakes

FRESH PRODUCE

Fresh ginger

Leeks Carrots Onions

Celery Garlic Cherry tomatoes

Fresh basil Flat leaf parsley

Courgettes Potatoes Baby spinach

DAIRY & EGGS Eggs White cheddar

cheese Butter Milk Parmesan cheese

Low-fat sour cream

Plain low-fat yoghurt

MEAT 16 skinless, boneless

chicken breasts

650g pork fillet

300g ham

WEEK 1

SHOPPING LIST

1 MEAT-FREE MONDAY

Cheesy Potato & Courgette FrittataSERVES 4 If you don't follow meat-free

Monday, add 3 rashers bacon

or 150g chopped ham.

1 large potato with the

skin on, coarsely grated

4 courgettes, grated

2 tbsp olive oil

6 eggs

½ cup milk

¼ cup Parmesan cheese

¼ cup grated white cheddar

1. Squeeze veggies in a tea

towel to extract moisture.

2. Sauté the potato and

courgettes until cooked.

3. Whisk eggs, milk and

Parmesan together.

4. Reduce heat and add the

egg mixture to the veggies.

5. Cook over low heat for

10 minutes, until almost set.

Sprinkle with cheddar cheese.

6. Place under the grill for

5 minutes until brown.

7. Serve in thick wedges with

a crispy side salad.

✔

2 MEATY TUESDAY

Crispy Chicken 'Fingers'SERVES 4–6

½ cup plain low-fat yoghurt

1 tsp mixed dried herbs

½ tsp Herbamare herbal

salt seasoning

1 ½ cups cornflakes,

crushed

¼ cup grated

Parmesan cheese

12 (approx. 880g)

skinless, boneless

chicken breasts

1. Preheat oven to 200°C

and grease baking tray.

2. Combine yoghurt,

herbs and seasoning.

3. In a separate bowl,

combine cornflakes

and cheese.

4. Roll chicken strips

in yoghurt and then coat

in the crumb mixture.

5. Place on baking sheet

and bake for 45 minutes

until cooked through

and crispy. Serve with

seasonal roast veggies.

✔

meal planner

WEEK 1

1 x 410g can white beans 2 large leeks, sliced

and washed 30ml olive oil 1 litre vegetable

stock (low-salt) 1 tbsp mixed dried herbs 1 x 410g can cream-

style sweetcorn

1 tbsp chopped fresh herbs

1. Drain the beans and rinse under cold water.2. Sauté the leeks in olive oil for 5–6 minutes. Add the remaining ingredients and bring to the boil.

3. Reduce the heat and simmer the soup for 20 minutes until it's properly heated through.4. To serve, garnish with chopped herbs and some fresh, homemade croutons. ✔

7 FAMILY FUN SUNDAYWhite Bean, Leek & Sweetcorn SoupLeftover meat like bacon, chopped cooked chicken or sausages can be added to the soup.

SERVES 4–6

3 PASTA WEDNESDAY

Macaroni & Cheese with Spinach & HamSERVES 4

375g wholewheat macaroni

2 tbsp olive oil

300g baby spinach

leaves, washed and torn

1 brown onion,

finely chopped

300g ham, chopped

50g butter

¹/³ cup flour

1 litre low-fat milk

1½ cups white

cheddar cheese, grated

½ cup dried bread crumbs

1. Preheat oven to 180°C.

2. Cook pasta according to

instructions on the packet.

3. Heat a frying pan with olive

oil, and sauté the onion for

5 minutes. Add the ham and

the spinach, and cook until

the spinach is wilted.

4. To make the white sauce,

melt butter in a saucepan, add

flour and cook for 1 minute.

Gradually add the milk, and

cook and stir until the

mixture thickens and boils.

5. Remove from heat and stir

in the cheese, and in a bowl,

combine with the cooked

pasta, spinach and bacon.

6. Transfer to a greased

casserole dish and top with

breadcrumbs. Cook uncovered

for 30 minutes until golden

brown and bubbly.

7. Serve with green salad.

4 MEATY THURSDAY

Sweet & Sour Pork Fillets served with green beans & riceSERVES 4 Chicken breasts can be

substituted for the pork.

2 tbsp sweet chilli sauce

2 tbsp lemon juice

2 tbsp low-sodium

soy sauce

2cm fresh ginger, grated

400g tin crushed

pineapple

650g pork fillet, cut

into strips

1. Preheat oven to 220°C.

2. Combine all the

ingredients, except the

pork, in a saucepan, and

bring to the boil. Cook

for 5–8 minutes until

slightly reduced.

3. Lay pork strips in

a greased casserole,

and pour sauce over them.

4. Bake uncovered for

15–20 minutes until pork

is cooked through.

5. Serve with steamed

rice and green beans.

5 FISHY FRIDAY

Tuna Patties for BurgersMAKES APPROX. 24 SMALL PATTIES

1 carrot, grated

1 onion, finely chopped

2 sticks celery, chopped

2 cans tuna, drained

2 eggs

3 tbsp low-fat mayonnaise

2 tbsp sweet chilli

sauce (optional)

1½ cups dried bread crumbs

Herbamare seasoning

3 tbsp olive oil

1. Preheat oven to 180°C.

2. Heat the oil in a frying pan

and sauté the carrot, onion,

and celery for 5–8 minutes.

3. Set aside to cool, then

combine all the ingredients

in a food processor.

4. Using your hands, shape

into 7cm patties.

5. Patties can be frozen at

this point.

6. Place patties on a greased

baking tray and bake for

20–30 minutes until cooked

through. Serve with whole-

wheat buns, as well as

lettuce and tomato.

6 SATURDAY CHILL DAY

'Bruschetta-style' Chicken Breasts This recipe is best made

ahead, so prepare in the

morning. Dad can help by

grilling the chicken.

SERVES 4

2 tbsp red wine vinegar

2 tbsp olive oil

1 clove garlic, crushed

1 tbsp mixed dried herbs

4 chicken breasts,

flattened

Topping 1 cup cherry tomatoes

1 clove garlic, crushed

2 tbsp fresh basil, torn

1 tsp red wine vinegar

1. Marinade the chicken

by placing it in a bowl with

the first four ingredients.

2. Cover and set aside to

marinade for 4–8 hours.

3. Combine all the topping

ingredients in a bowl and

allow to stand for 10 minutes.

To serve, grill or bake the

chicken breasts until done and

top with 'Bruschetta' mixture.

4. Serve with potato wedges

and a green salad.

meal planner

00living and loving May 2012

WEEK 2DRY GOODS & GROCERIES Olive oil Herbamare

seasoning 1 X 410g tin

chickpeas Olive oil 1 x 410g tin peeled,

chopped tomatoes Wholewheat wraps Low-fat mayo 800g bottle tomato

pasta sauce 250g wholewheat

spaghetti 2 x tins chopped

tomatoes Black olives Lemon juice Moroccan seasoning Raisins Flaked almonds Couscous Mild Dijon mustard Honey Paprika

FRESH PRODUCE Onions Mushrooms

Courgettes Red pepper Yellow pepper Patty pans Butternut Basil Italian parsley Carrots Avocado Tomato Lettuce Celery Mint Oranges

DAIRY & EGGS Sour cream Cheese Eggs Milk

MEAT & FISH 500g beef strips 8–12 precooked

meatballs 200g Chorizo

sausage (optional) 600g fish 4 boneless, skinless

chicken breasts

SHOPPING LIST

DAD CAN GET INVOLVED HERE AND HELP MAKE THESE DELICIOUS

CHICKEN BREASTS, OR ROPE IN THE

OLDER KIDS!

'Bruschetta-style' Chicken Breasts

meal planner

WEEK 2

+Check out www.livingandloving.co.za for more lunchbox snack

recipes.

DIETICIAN ASHLEY SAYS: "When making meatballs yourself, mix cooked lentils in with

the beef mince to make the food low GI, and

always use lean beef mince."

10 PASTA WEDNESDAY

Cheats Spaghetti & Meat ballsSERVES 4

8–12 precooked

meatballs

800g bottle

tomato pasta sauce

1 cup leftover

roast veggies

¼ cup fresh

basil, chopped

250g wholewheat

spaghetti

50g cheese (optional)

1. Boil pasta in salted

water until al dente,

drain and refresh.

2. While pasta is cooking,

heat the pasta sauce

with the roast veggies

and meatballs.

3. To serve, toss the

spaghetti with the

meatballs and sauce,

and serve in bowls with

basil and cheese.

9 MEATY TUESDAY DIY Beef or Chicken WrapsThis can be fun for children

to make, as they can select

their own fillings, but may just

need assistance with

the rolling and folding.

SERVES 4

500g beef strips, cooked

2 tbsp light mayonnaise

2 tbsp sour cream

lettuce leaves

grated carrot

sliced tomato

sliced cucumber

mashed avocado

4 wholewheat

tortilla wraps

Spread the mayo over

the wraps and top with

a selection of toppings.

Add a dollop of sour

cream and roll or fold

the wraps closed.

8 MEAT FREE MONDAY

One Pot Chickpea & Veggie CasseroleSERVES 4

1 cup chickpeas, cooked

30ml olive oil

1 onion, chopped (optional)

200g mushrooms

2 large courgettes, diced

1 red pepper, de-seeded

and sliced

1 yellow pepper,

de-seeded and sliced

2 patty pans, diced

150g butternut, peeled

and diced

1 x 410g tin peeled,

chopped tomatoes

1 tbsp low-salt vegetable

seasoning (Herbamare)

1 tbsp fresh basil, chopped

1 tbsp Italian parsley,

chopped

1. Heat the olive oil in

a saucepan, sauté the onion

for 5–6 minutes.

2. Add all the remaining

ingredients, cover and simmer

until vegetables are tender,

approx 30–40 minutes. You

might need to add ½ a cup of

water every 20 minutes if the

mixture becomes too dry.

3. Serve with wholewheat

pasta or brown rice.

Cheats Spaghetti & Meat balls

meal planner

WO

RD

S C

RED

IT C

RED

IT C

RED

IT

Cream cheese and Parmesan can be replaced with

mozzarella, feta or haloumi cheese for a low-fat option.

11 MEATY THURSDAY Spanish Rice with SausageSERVES 4

1 tbsp oil

1 small onion, chopped

1 stick celery, chopped

1 red pepper,

finely chopped

200g Chorizo sausage

(optional), chopped, or

use chicken, Vienna

sausage or tofu

²/³ cup brown rice, rinsed

1 cup low-salt

chicken stock

2 cups chopped tomatoes

8 black pitted

olives (optional)

Chopped flat leaf parsely

1. Sauté veggies in oil.

Add the sausage and

cook for 5 minutes.

2. Add the rice, tomatoes

and stock, bring to boil,

reduce heat and cover.

Simmer for approx.

30 minutes.

3. Stir in the olives and

parsley, and serve.

12 FISHY FRIDAY

Moroccan Fish with Minty Couscous & Orange DressingSERVES 4

1 cup couscous

1 cup boiling water

¹/³ cup flaked almonds

(optional)

½ cup mint, chopped

2 tbsp raisins (optional)

600g fish

2 tsp Moroccan seasoning

2 tbsp olive oil

1 orange cut into segments

2 tbsp lemon juice

1. Make couscous by pouring

boiling water over it, and then

cover and allow to steam for

10 minutes. Fluff with fork and

add almonds, raisins and mint.

2. Rub the fish with seasoning

and oven bake on greased tray

at 180ºC for 15–20 minutes,

depending on thickness of fish.

3. Make dressing by combining

all the ingredients and whisking.

4. Serve couscous topped

with fish and dressing.

13 SATURDAY FAMILY FUN DAY

Braai or Grill Honey Mustard Chicken SERVES 4

2 tbsp mild Dijon mustard

2 tbsp honey

2 tbsp lemon juice

2 tbsp olive oil

4 boneless, skinless

chicken breasts

1. Combine all the ingredients

in a bowl. Cover and marinate

for 2–8 hours.

2. To cook, grill or braai the

chicken breast.

3. Serve with salad and

potato wedges.

14 SUNDAY NIGHT SUPPERS

Eggs Baked in CheeseSERVES 4

1 cup white cheddar

cheese, grated

4 eggs,

¼ cup milk

½ cup low-fat sour cream

Pinch of paprika

Salt and freshly ground

black pepper

1. Grease four ramekins well.

2. Sprinkle cheese evenly

between the ramekins, and

break an egg into each one.

Whisk the milk, sour cream

and seasoning together, and

pour over eggs.

3. Bake for 20 minutes until set.

4. Serve with toast.

meal planner