Here is a meal plan for the new school week ahead! Easy-cooking, tasty meals to prepare for your children after school. ⁠

 

MONDAY

BOMBAY POTATO CURRY WITH RICE

 

Ingredients

  • Onions
  • Garlic Clove
  • Tinned, Chopped Tomatoes
  • Ground Cumin
  • Ground Ginnger
  • Chilli Powder (Adjust to the preferable amount)
  • Spinach
  • Fresh Coriander
  • New Potatoes
  • Curry Powder
  • Canned Coconut Milk
  • Long Grain Rice
Method
  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.

 

BBQ BEEF CHILLI

Ingredients

  • Onion
  • Garlic Clove
  • Chilli Powder
  • Vegetable Oil
  • Minced Beef
  • Red Kidney Beans
  • Tinned Tomatoes
  • BBQ Sauce
  • Tomato Puree
  • Vegetable Boullion.
Method
  1. Chop onions and crush garlic. Sweat off in a little oil with the Chilli powder.
  2. REMEMBER: WHEN ADDING CHILLI POWDER ADD A LITTLE AT A TIME.
  3. Add bbq sauce, tomato puree, chopped tomatoes, beans and seasoning
  4. Add minced beef and. Stir until brown.
  5. Cook for a further 15mins to heat thoroughly.

 

TUESDAY

BEAN ENCHILADA

Ingredients

  • Vegetable Oil
  • Onion
  • Carrot
  • Chilli Powder
  • Tinned Tomatoes
  • Five Bean Mix
  • Tortilla Wraps
  • Cheddar Cheese Or Vegan substitute
  • Plain Yoghurt
Method
  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.

AUTHENTIC CHICKEN TIKKA WITH WHOLEMEAL PITTA

Ingredients

  • Diced Chicken Breast
  • Onion
  • Tikka Sauce
  • Wholemeal Pitta
  • Basmati Rice
Method
  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.

 

WEDNESDAY

SALMON & SWEETCORN QUICHE

Ingredients

  • Plain Flour
  • Margarine
  • Milk
  • Egg
  • Tinned Salmon
  • Sweetcorn
  • Tomatoes
  • Fresh Parsley
Method

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.

 

JACKET POTATO WITH VEGETABLE CHILLI

Ingredients

  • Vegetable oil
  • Chilli Powder
  • Garlic Clove
  • Onion
  • Red Kidney Beans
  • Chilli Seasoning (salt, paprika, cumin)
  • Chickpeas
  • Tinned Tomatoes
  • Mixed Peppers
  • Jacket Potato
Method
  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.

 

THURSDAY

VEGAN SPINACH & CHERRY TOMATO QUICHE

(Recipe – BBC Good Foods)

Ingredients

For the pastry

  • 325g wholemeal flour
  • 2 tsp mustard powder
  • 90ml olive oil

For the filling

  • 400g extra-firm tofu, drained
  • 3 tbsp nutritional yeast flakes
  • ¼ tsp ground turmeric
  • ¼ tsp ground white pepper
  • ½ tsp onion granules
  • 2 tsp cornflour
  • 125ml oat or soy milk
  • small bunch of basil, leaves shredded, plus a few extra leaves to serve
  • 2 tsp olive oil
  • 100g baby leaf spinach
  • 225g cherry tomatoes, halved
  • 2 thyme sprigs, leaves picked
  • green salad, to serve

Method

  1. Heat the oven to 200C/180C fan/gas 6. To make the pastry, mix the flour and mustard powder with salt in a large bowl. Add the olive oil, stirring continuously until evenly spread through the flour mixture. Stir in 6-8 tbsp water to bring the pastry together;
  2. Roll the pastry out between two sheets of baking parchment into a 3mm-thick circle and use it to line a tart tin. Chill for 20 mins. Line the pastry case with baking parchment and fill with baking beans (can skip this step if using canned baked beans). Bake for 15 mins. Remove the parchment and beans and bake for another 10 mins until the pastry is golden and dry.
  3. Reduce the oven temperature to 160C/140C fan/gas 3. For the filling, tip the tofu, nutritional yeast, turmeric, white pepper, onion granules, cornflour and 1 tsp salt into a food processor. Blitz together briefly, then, with the motor running, slowly add the milk until you have a smooth, thick filling.  Scrape the filling into a large bowl and stir in the shredded basil leaves. Taste and adjust the seasoning, if needed;
  4. Heat the olive oil in a non-stick pan and cook the spinach, cherry tomatoes and thyme for 2-3 mins until the spinach has just wilted. Stir most of the tomatoes and spinach into the filling mixture, reserving a few tomatoes for the top of the quiche. Spoon the filling into the pastry case and smooth the surface with the back of the spoon. Press the reserved tomatoes into the top and bake for 30 mins until the quiche is golden and just set in the middle. Leave to cool for a few minutes, then scatter over a few extra basil leaves, slice and serve with a green salad.

CARIBBEAN PORK CURRY WITH RICE

Ingredients

  • Diced Pork
  • Canned Coconut Milk
  • Mixed Peppers
  • Red Onion
  • Jerk BBQ Glaze
  • Ground Ginger
  • Garlic Powder
  • Ground Turmeric
  • Potatoes
  • Chilli Powder
  • Vegetable Oil
  • Tomato Puree
  • Frozen Peas
  • Tinned Pineapple
  • Lime Juice
  • Fresh Coriander
Method
  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.

FRIDAY

BEEF SPAGHETTI RAGU

Ingredients

  • Minced Beef
  • Inion
  • Veg Boullion
  • Tinned, Chopped Tomatoes
  • Garlic Powder
  • Tomato Puree
  • Mixed Herbs
  • Spaghetti
Method

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.

JERK SWEET POTATO & BUTTERBEAN CURRY

 

Ingredients

  • Sweet Potato
  • Butter Beans
  • Jerk BBQ Glaze
  • Tinned Tomatoes
  • Onion
  • Mixed Peppers
  • Curry Powder
  • Ground Ginger
  • Vegetable Oil
  • Basmati Rice
Method
  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.

 

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