Delicious Family Recipes to Meal-Prep Ahead of Time
Easy chicken and spinach curry
Curry is often better tasting the next day when it has developed its flavour, so this is a great dish to cook ahead of time ready for the evening meal. You can add in extra vegetables and reduce the chicken quantity if desired. If you are looking for a vegetarian option, then swap the chicken for 1 x can chickpeas and 1 cup cauliflower florets. You can cook this on the stove top or in the slow cooker ready for when you come home.
Ingredients, serves 6
- 1 onion, finely chopped
- 4cm piece of ginger, peeled and chopped
- 2 cloves of garlic, finely chopped or crushed
- 1 tablespoon Extra virgin olive oil
- 2 tablespoons tikka masala paste
- 3 tablespoons natural yoghurt
- 2 tablespoons tomato paste
- ½ cup water
- 8 skinless chicken thighs, cubed (~1kg)
- 1 x 400g tin of chopped tomatoes
- 1 x 400g tin of green or brown lentils
- 1 x 400g tin of light coconut milk
- 2 handfuls of baby spinach, chopped
- Add extra virgin olive oil to a large saucepan or pan.
- Add the onion and sauté until soft and golden
- Add the ginger and garlic
- In a bowl mix the tikka masala paste, yoghurt, tomato paste and water together.
- Add the cubed chicken thighs to the bowl and stir until covered.
- Tip into the pan and cook until the chicken starts to golden on the outside
- Add the tinned tomatoes, drained lentils and coconut milk. Bring to the boil, reduce the heat and simmer for 45minutes, stirring occasionally. Add extra water if needed.
- Stir in the spinach and allow it to wilt.
- Serve with wholemeal basmati rice and yoghurt on the side, with added steamed side greens if you desire.
San choy bau
Looking for a nourishing meal the whole family will enjoy? San choy bau ticks this box. It is easy to make for a weeknight or weekend meal. Everyone can get involved, with a small job of washing the lettuce or at the stove cooking the filling. It is a great way to load in the vegetables and include brown rice for wholegrains. You could swap the pork mince for chicken, white fish or tofu as your protein source.
Ingredients: serves 4 (makes 8)
- 1 tablespoon extra virgin olive oil
- 500g minced lean pork
- 6 spring onions, sliced
- 2 cloves garlic, crushed
- 1 small piece ginger, peeled and chopped
- 1 stick celery, diced
- 1 medium red capsicum, seeded and diced
- 100g mushrooms, diced
- 1 cup cooked rice (preferably brown)
- 1 teaspoon cornflour
- 2 tablespoons reduced-salt soy sauce
- 1 tablespoon fish sauce
- 1 tablespoon chilli sauce
- 1 tablespoon rice wine vinegar or dry sherry
- 1 cup mung bean shoots
- 8 large iceberg lettuce leaves
- Fresh coriander to garnish
- Heat oil in wok or non-stick frypan.
- Cook pork until separated and cooked through, then set aside leaving oil in the pan.
- Place onions, garlic, ginger, celery, capsicum, mushrooms and rice into the hot pan and cook gently, stirring until softened.
- Return the pork to the pan and mix well.
- In a small bowl, combine cornflour, sauces and vinegar, add to the pork mixture with the mung bean shoots and stir through until bean shoots are wilted and mixture has thickened slightly.
- Place two crisp lettuce leaves on each serving plate and spoon the filling onto each leaf. Garnish with fresh chopped coriander if desired.
- Serve whilst still hot.
Learn more about nutrition for kids - and a whole host of other dietary information - in Simone Austin’s new book, Eat Like An Athlete (Hardie Grant Books).