Meal Plan Week One

Getting organised to have surgery I was confronted with the reality of a very small freezer compartment and the need to educate my family on the requirements for healthy meals to assist my recovery. My goal is to document my usual weekly meal plan to provide a list of instructions and I thought it was worth sharing as you may like to use some of the recipes.

First up I always like to bulk prepare a few options on a Sunday to make the week easier. The current favourite is my version of Lasagne which is gluten and dairy free however it can be Spaghetti Bolognaise one night and Lasagne the next night.

  1. Turkey Mince Bolognaise and Lasagne
  2. Lamb Chops and Roast Potato with stir fried broccolini
  3. Chicken and Cauliflower curry
  4. Mushroom and pea risotto
  5. Chicken noodle soup asian style

Turkey mince bolognaise

750g turkey mince
1 brown onion finely chopped
2 carrots peeled and diced and 1 large eggplant roasted
1 jar of passata (chopped tomatoes)
1 glass of red wine or (1/2 each wine and beef stock)
1 tsp chili (optional)
1 clove garlic crushed

Start by placing the eggplant in the oven at 180C for 45-50 minutes. Pierce it with a fork in a couple of places. In a little olive oil saute onions and carrots on a low heat for a few minutes until onions are soft. Add mince, continue cooking until mince is browned. Scoop out eggplant which should be soft and then add remaining ingredients and simmer for twenty to thirty minutes. Serve with pasta and a little grated Parmesan cheese.

To make Lasagne use approximately half the sauce to layer in a casserole dish with Lasagne sheets. Organ’s lasagne sheets work well but make sure they are well covered. Bake at 180C for 40 minutes covered.

Mushroom and Pea Risotto

  • 2 cups arborio rice
  • 300g mushrooms
  • 1 cup frozen peas
  • 1L chicken stock
  • 1/2 cup white wine
  • Medium leek diced
  • Olive Oil

Risotto is a favourite of mine as there are so many options and its an easy way to increase vegetables in the diet. Saute a leek in olive oil for a few minutes until soft. Add the rice and stir gently for 1-2 minutes. Then add white wine and stir as it absorbs. Add a cup of water and allow it to absorb into the rice. Then add sliced mushrooms and 2 cups of chicken stock. Stir though and allow to absorb. Do not boil rapidly but rather simmer, stirring frequently to stop it sticking to the pan. Gradually add in remaining stock one cup at a time and allowing the rice to absorb. Add in the peas with the last cup of stock.

This recipe usually takes around 40-45 minutes of cooking time. If its nearly finished put the lid on and allow the last bit of stock to be absorbed, after turning off the heat (or moving off the burner).

Serve with a little grated parmesan or diced parsley.

Asian Chicken Noodle Soup

  • 300g cooked chicken breast
  • Rice Noodles
  • 150g mushrooms
  • 200g snow peas
  • 800mL chicken stock
  • 2 Tblesp White Wine Vinegar
  • 2 Tblesp Sesame Oil
  • Soy Sauce

Add white wine vinegar and sesame oil to a large soup pot. Finely slice mushrooms and sauté in oil mix for a few minutes. Add chicken stock and bring to the boil. Meanwhile cook noodles separately by placing in boiling water and leave covered for a few minutes.

Reduce heat to a simmer and add shredded snow peas, chicken and bok choy until chicken is warm. Season with soy sauce. Separate rice noodles and pour soup over and serve. (4 servings)

Christine Pope is recovering from surgery at the moment but is usually practicing at Elemental Health at St Ives.

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