Weekly Meal Plan 11/10/2021

1. Dice the new potatoes into a rough chunk, set to one side;
2. Dice onions and add to a pan with a little oil;
3. Fry until browned, add the potatoes;
4. Cook for a few minutes, add the spices, cook out;
5. Add the tomato puree, followed by the chopped tomatoes;
6. Mix in chopped tomatoes, bring to the boil and turn to a simmer;
7. Mix in the coconut milk and bring back to the boil, reduce and simmer for 20 mins;
8. When potatoes feel cooked through, stir in the spinach and prepare for service;
9. Cook the rice according to manufacturer’s instruction, al dente.

1. Heat oil in a pan.
2. Add chopped onions and grated carrots cook until soft (add a drop of water if it starts to stick).
3. Sprinkle with a small amount chilli powder (adjust later) and cook for one minute.
4. Pour in tomatoes and pulses and bring to the boil simmer for 5 to 10 minutes or until thickened.
5. Remove from heat and season if required.
6. Spread some of the mixture over the bottom of a oven proof dish.
7. Lay each Tortilla onto a board and fill with approx 2 Tbspn of the chilli bean mix fold over the ends and roll up.
8. Place into the oven proof dish with seams down, spoon remaining mix over the top.
9. Mix yogurt and grated cheese together and season. Spoon over the enchildas and place in oven bake until it reaches correct temp.

1. Dice the onions and saute in a little oil until tender;
2. Add the diced chicken and brown off, add the sauce. Simmer until core temperature is reached;
3. To cook rice: wash, then place in water, bring to boil then simmer until rice is cooked. Strain and rinse in boiling water;
4. Serve with half a pitta bread.

To make pastry:

1. Place flour in mixing bowl. Add fats and rub in until fine breadcrumbs.
2. Add water and mix to soft dough. Allow to rest before rolling;

To complete the recipe:

1. Line flan dishes with pastry.
2. Add milk to beaten eggs and season.
3. Drain salmon and flake. Divide flaked salmon and sweetcorn between tins, pour over egg/milk mixture.
4. Bake in moderate oven for 45 minutes approx until filling is set.
5. Garnish with tomato and parsley before serving.

1. Heat oil in saucepan, add garlic and chopped onions and fry for 2 or 3 mins;
2. Add chilli powder, chick peas, red kidney beans, chopped green pepper and stir to coat in the spices;
3. Stir in chopped tomatoes and water, bring to boil cover and simmer for 15 – 20mins or until vegetables are tender;
4. Remove from heat and season to taste;
5. Cook jacket potato and serve with the chilli topping.

1. Dice the onions, peppers and potatoes. Add a little oil to a pan and saute the vegetables;
2. Add pork and incorporate into the vegetables, add the spices, seasonings, tomato puree and coconut milk;
3. Make stock with some boiled water and stir into the mixture, add enough water to just cover the contents;
4. To make rice & peas cook rice as per manufacturers instructions, cook peas add together season to taste.

To make salsa

1. Dice pineapple, red onion, peppers and tomatoes;
2. Mix together add seasoning, lime juice and chopped coriander.

To cook the minced beef:

1. Brown off mince, do not add additional fat, add onions and saute until soft, drain off excess fat.
2. Add stock and water, bring to boil, then simmer, approx 1 hour. Drain off excess fat.
3. 15 mins before meat is required, adjust seasoning.

To complete the recipe:

1. Add chopped tomatoes, seasoning, herbs and puree to basic minced beef recipe.
2. Cook for a further 15 minutes approx to heat the tomatoes thoroughly.
3. Follow the instructions to cook the pasta. Place in separate warm serving dishes and serve.

1. Dice the onions and peppers;
2. Saute in oil, add the sweet potato and spices;
3. Add in the butterbeans;
4. Pour over the jerk sauce, followed by the chopped tomatoes and water;
5. Simmer until potato has cooked through;
6. Meanwhile, wash the rice in cold water;
7. Put the rice in a pan and boil in water until al dente, ensure all liquid is drained. Serve with a side salad of choice.