Operation Transformation – Week 5 dinners

Monday 30th January, 2017

WEEK 5 DAY 25 – MONDAY 30th JANUARY 2017

 Paprika Pork Steak and Potatoes

Serves:       2

 

Ingredients:

250g pork steak

250g potatoes, peeled

400g green beans

2 garlic cloves,  crushed
Food Staples:

1 teaspoon paprika

1 teaspoon smoked paprika a

3 teaspoons  olive oil

1 teaspoon butter

25mls low-fat milk

 

Method:

Preheat oven to 180C/160C fan / gas mark 4.

Add peeled potatoes to a pot of boiling water and simmer until cooked for approximately 15-20 minutes.

Once cooked drain water from potatoes and mash with milk and butter.

Combine paprika, smoked paprika and 2 teaspoons of olive oil to make mixture.

Rub mixture over pork steak, cover with kitchen foil and place in oven for 30 – 40 minutes until cooked through.

Put remaining oil into a pan, add crushed garlic and green beans. Saute until tender  Take pork steak out of oven, slice and serve with the mashed potatoes.

 

WEEK 5 DAY 26 – WEDNESDAY 31TH JANUARY 2017

Creamy Prawn and Courgette Pasta

Servings:    2

Ingredients:

100g uncooked peeled prawns

100g whole-wheat pasta (any shape will do)

1 large courgette, sliced

100g cherry tomatoes, halved

60g light cream cheese

1 garlic clove, crushed

Food Staples:

½ tablespoon olive oil

 

Method:

Place the pasta in a pot of boiling water and cook for approximately 10 minutes.

Place olive oil in a pan on medium heat.

Add crushed garlic and fry for one to two minutes being sure not to let it burn.

Add the halved cherry tomotoes and sliced courgettes to the pan and cook until tender.

Add the cream cheese to the pan and stir well allowing to melt.

Add the prawns to the sauce and allow sauce to simmer until prawns turn pink for approximately five to 10 minutes.

Add the cooked pasta to the prawn sauce, mix through and serve.

 

WEEK 5 DAY 27 – WEDNESDAY 1st FEBRUARY ’17

 BEEF KOFTA WRAPS

 Serves:       2

Ingredients:

200g steak mince, extra lean

1 garlic clove, crushed

110g 3% fat natural yogurt

2 wholewheat wraps

3 tomatoes, sliced

70g baby gem lettuce

Food Staples:

1 tablespoon mango chutney

1 tablespoon mint, finely chopped

1 tablespoon ginger, grated

2 tablespoon tikka curry paste / curry paste
Method:

Preheat oven to 200C /180C fan / gas mark 6.

In a bowl mix the mince meat, curry paste, mango chutney, crushed garlic and grated ginger together.

With your hands, roll the mixture into about six oval balls to shape them into beef koftas.

Add the koftas to a pan on medium heat and cook gently, turning regularly for approximately five to six minutes until cooked through.

Place the koftas in an oven dish. Cover with foil and place in oven for approximately 10 minutes.

Mix the natural yogurt and mint together to make the sauce.

Serve the beef koftas with the mint yogurt, wholewheat wrap, lettuce and tomatoes.

 

WEEK 5 DAY 28 – THURSDAY 2nd FEBRUARY’ 17

Chicken Parmesan

Servings:    2

 

 

Ingredients:

2 chicken breasts

340g tomatoes, sliced

20g mozzarella cheese, grated

1 tablespoon Parmesan cheese, grated

100g wholewheat pasta (any shape)

1 garlic clove, crushed

300g green beans

Food Staples:

2 teaspoons rapeseed oil

½ teaspoon dried oregano

1 pinch chilli flakes (optional)

 

Method:

Preheat oven to 200C / 180C / gas mark 6.

Place pasta in a pot of boiling water and simmer over medium heat for approximately 10-12 minutes until cooked.

Add the tomatoes and one teaspoon of oil into a pot over medium heat.

Add the crushed garlic and cook for about one minute being sure not to let it burn.

Bring sauce to a simmer.

Cook for a further eight to 10 minutes until sauce thickens.

Toss the chicken with remaining rapeseed oil and oregano in a bowl.

Put the chicken in an oven-proof baking dish and cover with foil.

Cook for 20 – 30 minutes until chicken is cooked through.

Steam the green beans for approximately three minutes until tender.

Place chicken on a plate, top with mozzarella and place tomato mixture on top.

Sprinkle the grated Parmesan on top and serve with pasta on the side.

 

WEEK 5 DAY 29 – FRIDAY 3rd FEBUARY 2017

Mustard Baked Salmon 

Servings:    2

 

Ingredients:

2 salmon fillets (240g)

250g baby potatoes

1/2 head savoy cabbage, chopped

1 large carrot, peeled and chopped

2 tablespoons natural yogurt

Food Staples:

1 teaspoon wholegrain mustard

1 teaspoon white wine vinegar

1 tablespoon dill

 

Method:

Preheat oven to 200C / 180CF / gas mark 6.

Place baby potatoes in a pot of boiling water and simmer until cooked for approximately 15-20 minutes.

To make the sauce, combine natural yogurt, wholegrain mustard and vinegar in a bowl.

Add the salmon fillets to the bowl, coat well with the sauce and place aside.

Place salmon fillets in an oven-proof dish and place in the oven for approximately 10 minutes until cooked through.

Steam carrots and cabbage for approximately six to eight minutes until tender.

Remove salmon from the oven, top with dill and serve with potatoes and vegetables.

 

WEEK 5 DAY 30 – SATURDAY 4TH FEBRUARY 2017

Vegetable Lasagne

Servings:    4

 

Ingredients:

400g cherry tomatoes

2 courgettes, sliced

250g ricotta cheese

1 large carrot, chopped

2 sticks of celery, chopped

100g baby spinach leaves

80g mozzarella, grated

30g Parmesan, grated

160g wholewheat lasagne sheets

Food Staples:

3 teaspoon olive oil

1 clove garlic, crushed

 

Method:

Heat the oven to 200C /180C fan / gas mark 6.

Steam celery and carrots. Once tender, blend with a hand blender into puree and set aside.

Place a pan on a medium heat and add one teaspoon of olive oil.

Add the crushed garlic and allow to cook for a few minutes being sure not to let it burn.

Add the tomatoes to the pan and allow them so soften.

Add the blended carrot and celery to the tomato sauce.

Add two teaspoons of olive oil to another pan and add the sliced courgettes. Cook until tender and slightly browned.

Add the spinach to the pan and cook for a few minutes allowing to wilt.

In a lasagne dish , layer up the ingredients using the tomato sauce first, followed by a lasagne sheet.

Spread the ricotta cheese on the lasagne sheets and top with the spinach and courgette slices.

Keep layering until the final layer of courgette is on top

Top with mozzarella and Parmesan in oven and cook for 40-45 minutes

Serve a quarter of the lasagne for one portion.

 

WEEK 5 DAY 31 – SUNDAY 5th FEBRUARY 2017

Roast Beef

Serves:       2

 

 

Ingredients:

500g topside beef or housekeepers cut (*250g for this recipe, and use leftover beef for tomorrow night’s dish)

250g potatoes, peeled

200g broccoli, cut into florets

1 large carrot, chopped

1 medium onion, chopped

2 cloves garlic, crushed

Food Staples:

2 teaspoons butter

1 teaspoon flour

½ beef stock cube, made with 100mls water

 

Method:

Pre-heat oven to 220C / 200C fan / gas mark 7.

Place chopped onions, garlic cloves and rosemary in a roasting dish.

Place beef on top of onions, garlic and rosemary mix.

Place dish in oven and cook for 1 – 1 ½ hours until beef is cooked through.

Place potatoes in a pot of boiling water and cook for approximately 15-20 minutes until tender.

Steam carrots and broccoli until tender.

Drain water from potatoes, add butter and mash together.

 

For the Gravy:

When beef is cooked, rest the meat for 10 – 15 minutes.

Once rested, remove as much of the fat as you can from your roasting dish.

You will be left with onions, garlic cloves and juice from the beef.

Pour through a sieve into a pot so that just the liquid remains in a pot.

Place pot on medium heat and gradually add the stock, add one teaspoon of flour to the pot and stir everything together until your gravy thickens.