Thursday 20 July 2017

Week 3 food plan

Hake in coconut broth with brown rice
Hake in coconut broth with brown rice
Turkey courgette burgers

Follow Week 1, but if you fancy a change, swap Hake in Coconut Broth in for vegetarian chilli. Add in some extra steamed vegetables here if you want - ask yourself are you getting your 6-8 portions a day and have you a rainbow of colour on your plate?

Turkey Burgers are a great dish to make into lunch-size portions or for your main dinner, and will save you some prep time.

Turkey courgette burgers

Makes 6

500g turkey, minced

200g courgette, grated

40g spring onion, thinly sliced

1 egg

2 tbs mint, chopped

2 tbs coriander, chopped

2 garlic cloves

1 tsp ground cumin

½ tsp cayenne

Salt and pepper to taste

For the sauce

250g soy/natural yogurt

1 tsp grated lemon zest

1 tbs lemon juice

2 garlic cloves, crushed

1.5 tbs olive oil

1 tbs paprika

Make the sauce by mixing all sauce ingredients well and chill until needed. Preheat oven to 180°C. Mix all burger ingredients together evenly and shape into burgers. Heat a little oil in pan and sear burgers both sides for approximately 4 minutes. Transfer to oven tray lined with greaseproof paper and place in oven for 10-15 minutes until just cooked through. Serve warm with 1 tbs sauce on side.

Hake in coconut broth with brown rice

Serves 2-3

150g hake fillet per person

½ cup brown rice per person, uncooked

½ onion, finely chopped

2 cloves garlic, finely minced

1 red chilli, de-seeded and finely chopped

1 thumb-sized knob ginger, peeled and finely minced

½ tsp Chinese five spice

½ tsp coriander/turmeric

1 tin coconut milk

1 cup water/chicken/veg stock

juice and zest lime

1 yellow pepper, thinly sliced

bunch of fresh coriander, chopped

100g green beans/mange tout

2 spring onions, thinly sliced on diagonal

Oven bake the hake for 20 mins at 180°C. Meanwhile, cook brown rice for 20 minutes. Gently saute onion, garlic, chilli and ginger over a low heat until translucent without browning. Add spices and then coconut milk and stock. Allow to bubble gently while hake is cooking, then add lime juice, pepper, coriander and beans for 5 minutes. Assemble hake over bed of rice and top with ladle-full of broth and vegetables. Garnish with spring onions.

For sweet potato wedges

* Cut 1 medium-sized sweet potato into wedges, rub in ½ tbs olive oil and 1 tsp spices, ie, ground cumin, chilli, coriander n Preheat oven to 180°C n Place coated wedges on baking tray, and bake for 30/40 minutes, turning halfway through cooking

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