Here we are again with a 5day meal plan for you guys!
Tried & tested by The 3L Kitchen
Food pictures by the 3L Syndrome
Monday
Chili Con Carne
(recipe by 3L Syndrome)
1 onion - 1 clove of garlic - 2 sweet peppers - 1 can of tomato - 400 gr of ground beef - 1 small can of red kidney beans (optional) - 1 small can of crispy corn - 1 bunch of cilantro - 1 bag of chili seasoning mix - Worcestershire sauce - rice to serve
Peel and finely chop the onion and the garlic. Halve the red peppers ( I removed the skin for better digestion), remove the stalks and seeds and roughly chop and add them to the pan. Add drained kidney beans and the tinned tomatoes. Add the minced beef, breaking any larger chunks up with a wooden spoon. Fill one of the empty tomato tin with water and pour this into the pan. Add the seasoning mix, some Worcestershire sauce and a little splash of balsamico vinegar. Bring to the boil and turn the heat down to a simmer for a bout an hour, stirring every now and again.
Mix the sour cream and the corn with a little chopped cilantro and serve on top. Good with some white rice.
Tuesday
Roast Harissa Salmon with Lemony Couscous
(inspired by this blog)
2 tablespoons rose harissa - 1 tablespoon coriander seeds, crushed grated zest and juice of 1 lemon - 1 x 600g piece sustainable salmon fillet (skin on) - 800ml chicken or vegetable stock - 400g couscous - a good drizzle of extra-virgin olive oil - a large handful of fresh flat-leaf parsley, chopped - a small handful of fresh mint leaves, chopped - a small handful of fresh coriander, chopped
Mix the harissa with the crushed coriander seeds and half the lemon zest. Rub this mixture all over the salmon and lay it on a baking sheet. Leave in a cool place to marinate for 30 minutes (or longer if you have time).
Heat the oven to 170°C. Place the salmon in the heated oven and roast for 10–12 minutes until just cooked through.
Meanwhile, bring the stock to a simmer in a large pan, add the couscous and cook for 6–8 minutes until tender. Drain and tip into a large bowl. Cool slightly, then toss with the remaining lemon zest, the lemon juice, oil and herbs. Season well with salt and pepper. Flake the salmon over the top of the couscous, and serve.
Heat the oven to 170°C. Place the salmon in the heated oven and roast for 10–12 minutes until just cooked through.
Meanwhile, bring the stock to a simmer in a large pan, add the couscous and cook for 6–8 minutes until tender. Drain and tip into a large bowl. Cool slightly, then toss with the remaining lemon zest, the lemon juice, oil and herbs. Season well with salt and pepper. Flake the salmon over the top of the couscous, and serve.
Wednesday
Roasted chicken with herb sauce and sage salt
Roasted chicken with herb sauce and sage salt
(Inspired by Donna Hay)
80g butter, softened, cracked black pepper-1.5kg whole chicken - 4 sage leaves -1 lemon, quartered
For the herb sauce: 2 tablespoons olive oil - 2 cloves garlic - 1 small brown onion, chopped - 1 thick slice sourdough bread, chopped - 2 tablespoons pine nuts - ½ bunch sage, leaves picked and chopped - ¾ cup flat-leaf parsley leaves - ¾ cup (180ml) chicken stock - sage salt1 bunch sage, leaves picked - 2 tablespoons sea salt flakes
For the herb sauce: 2 tablespoons olive oil - 2 cloves garlic - 1 small brown onion, chopped - 1 thick slice sourdough bread, chopped - 2 tablespoons pine nuts - ½ bunch sage, leaves picked and chopped - ¾ cup flat-leaf parsley leaves - ¾ cup (180ml) chicken stock - sage salt1 bunch sage, leaves picked - 2 tablespoons sea salt flakes
Preheat oven to 200°C. Combine the butter and pepper in a bowl. Carefully loosen the chicken skin with your fingers and place ¾ of the butter mixture and the sage under the skin. Place the lemon in the chicken cavity and secure the legs with kitchen string. Rub the remaining butter mixture over the chicken and place in a baking dish. Roast for 1 hour or until the skin is golden and the chicken is cooked through. To make the herb sauce, heat the oil in a frying pan over high heat. Add the garlic, onion, bread and pine nuts and cook for 5 minutes or until golden. Place in the bowl of a food processor with the sage, parsley, chicken stock and pepper and pulse until roughly chopped. Return to the pan and heat over medium heat for 2–3 minutes or until warm. To make the sage salt, place the sage and salt in the bowl of a small food processor and pulse until just combined. Serve chicken with the herb sauce and sprinkle with sage salt. Serve with boiled potatoes and a fresh salad.
Thursday
Cauliflower & Hazelnut Soup with fried sage
(Inspired by this blog)
1 cauliflower head chopped - (set aside a few florets if you want to top the soup with some caramelized cauliflower) -v1 small leek, chopped - 1 large garlic clove, minced - a couple of tablespoons of olive oil - salt + pepper - 2 k of vegetable stock -
½ cup of toasted hazelnuts (plus 1-2 tablespoons additional for topping) - 1-2 tablespoons of lemon juice OR white wine vinegar - 6-8 sage leaves - 1-2 tablespoons of sunflower oil (or another high-heat oil, for lightly frying) -
optional toppings: extra chopped toasted hazelnuts, roasted cauliflower pieces, fresh black pepper, chives or green onion, micro greens
½ cup of toasted hazelnuts (plus 1-2 tablespoons additional for topping) - 1-2 tablespoons of lemon juice OR white wine vinegar - 6-8 sage leaves - 1-2 tablespoons of sunflower oil (or another high-heat oil, for lightly frying) -
optional toppings: extra chopped toasted hazelnuts, roasted cauliflower pieces, fresh black pepper, chives or green onion, micro greens
Toast the hazelnuts:
Pre-heat the oven to 185)C. Place the hazelnuts on a baking sheet and bake for 15-20 minutes, until the skins start to peel away, and they are a light brown. Be careful not to overcook / burn because the flavor of the nuts will change dramatically.
When they are done, allow them to cool slightly and then roll the nuts between your hands to release the skins. Discard the skins and set the peeled hazelnuts aside while you prepare the soup.
Prepare the soup
Place the leeks and garlic in a heavy bottom pot over medium heat with some olive oil. Sauté for about two minutes, until everything is soft. Add in the cauliflower and season generously with salt and pepper. Cook for about 10 minutes, stirring occasionally until the cauliflower starts to brown.
Add in the vegetable broth and bring to a boil. Reduce to a simmer, place a cover loosely over the top and cook for about 20-30 minutes.
Carefully transfer the soup to a blender. Add in 1/2 cup of hazelnuts and 1 tablespoon of the lemon juice or vinegar. Blend until you have a smooth puree. Taste and adjust any seasoning as necessary. You will probably want to add a little more salt and maybe another tablespoon of lemon juice or vinegar. Keep in the blender while you prepare the sage.
Fry the sage:
In a small cast iron/frying pan, heat the oil over medium heat. Fry the sage leaves for about 2 minutes on each side until they become nice and crispy. Remove and place on a paper towel.
Assemble the soup:
Pour the warm soup into individual bowls. Top with the exrta chopped hazelnuts, fresh cracked pepper, chives, and/or micro greens.
Pre-heat the oven to 185)C. Place the hazelnuts on a baking sheet and bake for 15-20 minutes, until the skins start to peel away, and they are a light brown. Be careful not to overcook / burn because the flavor of the nuts will change dramatically.
When they are done, allow them to cool slightly and then roll the nuts between your hands to release the skins. Discard the skins and set the peeled hazelnuts aside while you prepare the soup.
Prepare the soup
Place the leeks and garlic in a heavy bottom pot over medium heat with some olive oil. Sauté for about two minutes, until everything is soft. Add in the cauliflower and season generously with salt and pepper. Cook for about 10 minutes, stirring occasionally until the cauliflower starts to brown.
Add in the vegetable broth and bring to a boil. Reduce to a simmer, place a cover loosely over the top and cook for about 20-30 minutes.
Carefully transfer the soup to a blender. Add in 1/2 cup of hazelnuts and 1 tablespoon of the lemon juice or vinegar. Blend until you have a smooth puree. Taste and adjust any seasoning as necessary. You will probably want to add a little more salt and maybe another tablespoon of lemon juice or vinegar. Keep in the blender while you prepare the sage.
Fry the sage:
In a small cast iron/frying pan, heat the oil over medium heat. Fry the sage leaves for about 2 minutes on each side until they become nice and crispy. Remove and place on a paper towel.
Assemble the soup:
Pour the warm soup into individual bowls. Top with the exrta chopped hazelnuts, fresh cracked pepper, chives, and/or micro greens.
Friday
White sausage & walnut ravioli with herb butter
(Inspired by Delhaize magazine)
2 traditional white sausages with herbs - flour for the worksheet - 390 g flour for pasta -8 walnut - 4 eggs - 8 tablespoons pumpkin seeds - 4 sprigs fresh sage - 100 g butter - 4 tablespoons olive oil - salt - black pepper
Pour the semolina on the floured work surface , make a well in the centre and add the eggs , olive oil , 4 tablespoons of cold water and ½ teaspoon fine salt . Mix with fingertips and knead until a smooth dough (add some water if necessary ) . Roll the dough together into a ball before wrapping it in cling film and let it rest 30 min.Remove the skin of the sausage. Cut them into pieces and put them together with the walnuts in a mixing bowl . Pepper and mix until a homogeneous mixture .Cut the dough ball in 4. Role out the first piece with the help of a rolling pin or a kneading machine . Cut 16 circles ( 7 to 8 cm diameter). Put 1 teaspoon of the mixture in the centre of the rounds . Moisten the edges with cold water . Put the other eight laps on it and make them gently closed with the tines of a fork . Place the ravioli on a lightly floured board . Leave the ravioli in salted boiling water 5 minutes . Put the butter, chopped sage and pumpkin seeds in a large saucepan . Add salt and pepper . Heat on low heat. Spoon the drained ravioli in the butter sauce. Bake for 2 minutes , stirring.Serve immediately .
Enjoy!
