Cooking for One Menu Week 1
200g fish fillet of choice
300g lean beef
2 large chicken breast
1 small lean steak, fat removed
1 broccoli head
1 cauliflower head
1 bag carrots
500g green beans
2 small sweet potato
3 red capsicum
1 cup spinach leaves
1 brown onion
Basics : check that you have them on hand
Sweet chili sauce
Pasta spirals or penne
Tomato based pasta sauce, small jar
Low fat feta cheese
Reduced fat cheddar cheese
Pizza sauce (or use tomato paste)
2 pita breads
1 packet microwave 2 minute rice
1x 400g can pink salmon or tuna
Sunday - Baked Fish and Vegetables
Choose the fish variety of your choice. Fish can be expensive, so if you are looking for a cheap variety, choose Basa. This can be purchased in any supermarket deli section and is a mild tasting white fish that is low in fat. Salmon is more expensive, but is a very tasty option that is high in protein. Preheat the oven to 180 degrees. Lay the fish on some al-foil, sprinkle with herbs or spices of your choice (Thai spice is fantastic). Wrap up and bake for approximately 20mins, depending on the size of the fish. Meanwhile, steam vegetables of your choice, such as broccoli, cauliflower, carrot and beans. If you are stuck for time, use steamed vegetable packs. Add a baked or steamed sweet potato if you like.
Monday - Beef Stir fry
Slice 200g of lean beef into strips. Slice up ½ onion, ½ red capsicum, 6 mushrooms, 10 green beans, ½ cup broccoli, 1 large carrot. In a wok or pan, fry up the onion in a small amount of olive oil. Add beef and cook until just brown. Add some soy sauce and oyster sauce and vegetables. Add drained can of water chestnuts. Cook until vegetables are just soft. Meanwhile, cook ½ cup of basmati rice. Serve half of the stir fry with half of the rice for dinner. The rest can be frozen to use at a later date, or taken the next day for lunch.
Tuesday- Chicken and Vegetable Pasta
Dice 1 large chicken into small pieces. Slice ½ zucchini, ½ red capsicum, 6 mushrooms, 6 green beans. In a pan, cook chicken in a small amount of olive oil until just browned. Add vegetables and cook until just soft. Meanwhile, cook 1 cup spiral or penne pasta. When cooked, add some pre-prepared tomato based pasta sauce. Add chicken and vegetable mix and stir to combine. Heat through. Sprinkle with some crumbled low fat feta (2 dice cube sizes) Serve half of the chicken pasta for dinner. Freeze the remainder for another night, or take the leftovers to work for lunch tomorrow.
Wednesday - Grilled Steak and Sweet Potato Salad
Preheat oven and bake a small sweet potato wrapped in foil for 30mins or until cooked. Meanwhile prepare salad. Combine 1 cup spinach leaves, 6 small cubes low fat feta, 1 small diced tomato, 4 walnuts. Then Grill steak in a non stick pan. When the sweet potato is ready, slice and grill slightly. Dice up and mix through the salad.
Thursday - Salmon/Tuna fried rice
In a wok or fry pan, heat a small amount of oil and cook diced onion until soft. Add diced red capsicum (1/2), 1 large carrot diced and 1 cup frozen peas. Add a small amount of soy sauce, cook until vegetables soft. Add one tin of flaked pink salmon or flavoured tuna (sweet chilli tuna is delicious). Stir to combine Meanwhile, microwave the 2 minute rice pack. Add rice and stir to combine. Serve half for dinner and save half for lunch tomorrow. Or you can freeze it to serve at a later date.
Friday - Chicken Pizza
Preheat the oven to 180 degrees. Wrap a chicken breast in foil and bake for 30min or until cooked. Remove and slice up small. Spread a pita bread with pizza sauce. Top with chicken pieces, sliced capsicum, sliced mushroom, diced tomato and ¼ cup reduced fat cheddar cheese. Bake in the oven until cheese melts and pita bread crisps.
Saturday - Pork Burrito
Dice up pork and combine with a small amount of white pepper and sweet paprika. Set aside for 30mins to marinate. When ready, cook in a pan with a small amount of olive oil. Cook until just brown. Meanwhile, slice up ½ a small tomato and some onion slices. Grate half a carrot. Spread a tablespoon of sweet chili sauce on a pita bread. Top with cooked pork, tomato, onion and carrot. Wrap up and enjoy.
Added to site on : Tuesday, 10 July 2012