Articles
Cooking for One Menu Week 2
Shopping List
200 grams frozen spinach
200 gram frozen peas
150 grams low fat cheese
2 eggs
500 grams lean mince
1 lean pork medallion
200g white fish fillet
400 grams canned chickpeas
400 grams canned kidney beans
440 gram can chopped flavoured tomato (with onion, garlic & capsicum)
440 grams canned tomatoes
140 grams canned tomato paste
150 grams canned pineapple slices
2 slices wholegrain bread
1 Mountain wrap bread
2 large taco shells
65 grams penne pasta
100 grams instant cous cous
3 medium Roma tomatoes
1 lettuce
3 cups mixed salad greens
1 large potato
1 1 medium onion
1 small onion
2 carrots
1 medium zucchini
1 small piece pumpkin
Basics : check that you have them on hand Flour Long grain rice Salt Pepper Nutmeg Oregano Bay leaf Garlic Sugar Unsaturated margarine Unsaturated oil Parmesan cheese Currants or sultanas
Menu Preparation Prepare recipe for Meat Sauce, found in the Meat recipe section. Use 1 cup in Chilli Con Carne. Freeze 1 cup for Pizza on Saturday and freeze the other two cups for Lasagne or Spaghetti Bolognaise in the future.
Sunday - Chilli Con Carne Tacos
Prepare Chilli Con Carne by mixing 1 cup Meat Sauce with 2 small 125 gram cans of drained washed kidney beans. Add 1/2 to 2 teaspoons of chilli powder or 15 grams of Taco mix (this makes enough for this meal, and lunch tomorrow). Heat 2 taco shells in oven for 10 minutes. Use half the Chilli Con Carne Mix for tonights tacos. Fill each shell with Chilli Con Carne, 2 tabsp each of shredded lettuce, grated carrot, chopped tomato and grated cheese. Serve immediately. Use the other half of the Chille Con Carne mix for lunch tomorrow, served with salad
Monday - Tomato Fish Savoury Bake
Grill or fry fish fillet in a non-stick pan. Combine 1/2 can of chopped tomato with onion, garlic and capsicum. Microwave half the misture and pour over cooked fish. (Reserve other half of tomato mixture for pasta on Friday) Serve Tomato Fish Savoury with, 1/2 cup cooked frozen peas, 1/2 sliced cooked zucchini and 1/2 to 1 cup cooked rice. (Allow 2 tabsp to 1/3 cup raw)
Tuesday - Stuffed Baked Potato
Bake 1 large potato until soft. Scoop out flesh and mix with 1/4 pkt well drained frozen spinach (refrigerate the rest for Thursday and Saturday), 1/2 small chopped onion and 1/2 can drained chickpeas (reserve 1/2 can for Friday). Top with grated cheese and grill or microwave until heated through. Serve with a mixed green salad and carrot sticks.
Wednesday - Pork and Pineapple Cous Cous
Grill Pork Medallion and serve on a bed of 1 cup of cooked cous cous (1/2 cup cous cous with 1 cup boiling water plus stock powder). Cover and leave for 10 minutes, fluff add 1 tabsp currants and 1 chopped slice of pineapple). Serve with frozen peas and steamed pumpkin.
Thursday - Spinach Omelette
Beat 2 eggs with 1 tabsp of water and salt and pepper to taste. Cook in a non-stick pan that has been sprayed with oil. When beginning to bubble and dry on top, cover with 1/4 pkt well drained frozen spinach and sprinkle with Parmesan cheese. Fold in half and serve with whole grain toast and sliced Roma tomato.
Friday - Tomato Chick Pea Pasta
Cook 1/2 cup of pasta. Add left over tomato savoury left from Monday and 1/2 can chickpea. Heat in microwave and serve with mixed salad greens, tomato and carrot. Sprinkle with Parmesan.
Saturday - Meaty Pizza
Use 1 pita bread base for a pizza with 1 cup Meat Sauce (from freezer), 1/2 small zuchinni, 1 slice chopped pineapple and 30 grams grated reduced fat cheese. Add left over frozen spinach, 60 grams sliced pumpkin and 4 sun dried tomatoes. Bake in 180°C oven for 15 minutes or until cheese is bubbly.
Added to site on : Tuesday, 10 July 2012