In this weeks meal plan, we're indulging in lamb chops and veggie pilaf on Friday and hot smoked salmon with pea and potato frittata on Thursday. Your vegan Tuesday meal is an easy 15-minute win combining miso aubergine noodles with tofu...
Shopping list:
100g hot smoked salmon or trout flakes
4 lamb chops
4-6 chicken drumsticks
Approx 280g firm tofu (I like Tofoo and Cauldron)
1 block feta cheese
6 large eggs
1 aubergine
Pomegranate seeds
1 red pepper
Approx 150g prepared watermelon
V small piece of ginger
3 baking potatoes
1 bunch dill
1 bunch parsley
2 onions
Garlic
Frozen peas
Straight to wok noodles of your choice
Tomato puree
1 tin butter beans
1 tin chopped tomatoes
Brown miso paste
Soy sauce
Sesame oil
Flour
Breadcrumbs
Ground cinnamon
Dried oregano
Sesame seeds
Paprika
Dried garlic powder
Sugar
Butter
Olive oil
Rapeseed oil
Monday – Jacket potato with gigantes plaki (Greek beans) and feta, 30 mins +potato cooking time
Jacket potato with beans and cheese, but make it Greek and fancy
Finely chop an onion and fry gently in a tablespoon of olive oil until soft (about ten minutes) then add a couple of crushed garlic cloves, one tablespoon of tomato puree, a tablespoon each of ground cinnamon and dried oregano and a teaspoon of sugar. Cook for a minute or two then add the beans, drained, and the tin of chopped tomatoes. Bring to the boil then transfer to the oven to bake for another 20 minutes or so (or longer). Finish by drizzling it with more olive oil and scattering with lots of parsley and dill (about a third of each bunch). Serve on the baked potatoes with a third of the feta each crumbled on top.
Tuesday – Miso aubergine noodles with tofu, 15 mins
An accidentally vegan super noodle dish loaded with umami
Prepare the tofu by draining it and gently pressing it with kitchen towel to remove any excess moisture. Slice thickly and set aside.
Dice half the aubergine and dry fry in a very hot wok until it begins to char and soften, then add half the pepper, thinly sliced, the ginger (grated), a few crushed garlic cloves and a tablespoon of rapeseed oil then fry for a few minutes.
In a separate pan, fry the tofu in a teaspoon of sesame oil and a sprinkling of sesame seeds. About two minutes each side should do the trick – try not to move it too much or it might disintegrate.
In a small bowl, mix a heaped teaspoon of miso paste with a couple of tablespoons of hot water and stir to form a paste then pour over the noodle mix. Serve in a bowl with the tofu on top and drizzle with soy.
NOTE: Swap the tofu for prawns or small chicken or pork pieces if you prefer.
Wednesday – ‘Fried’ chicken with watermelon and feta, 35 mins
A healthier version of the Colonel’s favourite chicken dinner, with a refreshing watermelon salad .
Preheat the oven to 200C.
Take two shallow bowls. Crack an egg into the first and whisk it to mix. Place 50g flour and 50g breadcrumbs into the second bowl, along with a tablespoon of paprika, a teaspoon of dried garlic powder and plenty of salt and pepper then mix well. Take each piece of chicken and coat it in the egg mixture before dredging it through the flour, ensuring it is coated all over then place on a foil covered baking tray and bake for 25-30 minutes until the coating is deep golden brown and bubbling. Crumble the rest of the feta into a bowl, add the watermelon in small chunks then a sprinkling of parsley. That’s it.
Thursday – Hot smoked salmon, pea and potato frittata, 25 mins
A high protein, high flavour frittata that’s as good hot out of the oven as it is cold in a lunchbox
Thinly slice or cube a medium sized potato and boil quickly until almost soft, then drain and set aside.
Whisk five eggs together with half the rest of the dill, finely chopped, in a jug until well combined.
Heat a medium sized frying pan on low with a knob of butter and pour in the eggs, quickly followed by the potatoes, a handful or two of peas and the smoked fish in flakes. Stir once or twice then leave to form its shape and transfer to a medium-low oven to set (about 10-15 mins). Season and serve with a green salad.
Friday – Lamb chops and veggie pilaf, 40 mins
Lamb is a happy and delicious bedfellow for a Middle Eastern style pilaf
Dice the last onion and fry in olive oil using the largest frying pan you have until soft (ten minutes or so). Now add in the rest of the aubergine, cut into small chunks and a further drizzle of oil. After five minutes, add three crushed garlic cloves, the rest of the pepper (thinly sliced) a teaspoon each of cinnamon and cumin and fry for another minute. Now add half small mug of rice and stir to combine with the spiced veggie mixture. Using the same mug, pour in a mug and a half of water, bring to the boil then simmer on low for 15-20 minutes until the rice is soft and puffed up – try not to stir too much. Finish the pilaf by finely chopping the rest of the coriander and parsley and adding to the pan to rest while you cook the lamb.
Heat a non-stick frying pan on the highest heat setting. Do not add any oil, but season the pan with salt and pepper then cook the lamb for three minutes on each side, then piling on top of the rice. Serve scattered with the pomegranate seeds.
NOTE: This dish is perfectly good without the lamb for a less luxurious and veggie friendly version. Or you could swap for extra feta crumbled on top. Also great with a dollop of yoghurt and perfect for using up almost any leftover herbs in.