Recipes Ideal For Meal Planning & Leftovers - Medshield Movement

Recipes Ideal For Meal Planning & Leftovers

POV: you’re both working and time-strapped but are trying to stick to your health goals and NY resolutions. How do you do it? We have some great advice and quick, healthy recipes for you to make below!

Meal planning for the week, ordering your groceries online and even meal prepping in advance can all help you save time and stick to making those healthy dinners! Here are great, quick recipes that pack away easily and make for great desk lunches too! Halaal and Kosher friendly.

Butternut & Chickpea Curry Recipe

This one keeps well frozen!

  • 1 tbsp coconut/ canola oil
  • 1 brown onion, finely chopped
  • 2 large cloves garlic, finely chopped
  • 2 to 3 red chillies, finely chopped
  • 2 tsp garam masala
  • 1 tsp turmeric 1 tsp ground cumin
  • 1 tsp red (leaf) masala
  • 1 tin Italian plum tomatoes
  • 1kg butternut, chopped
  • 1 tin (400ml) coconut milk
  • 1 tin chickpeas
  • Handful fresh coriander leaves
  1. Heat the coconut oil in a large pot over medium-high heat. Sauté the onion, garlic and chillies until translucent. Add the spices and continue to fry until fragrant. Add a bit more oil if it gets sticky too quickly.
  2. Add tomatoes and stir to break up. Reduce heat to medium and add the veggies and coconut milk. Add some water to make sure the veggies are covered, then cook for 40 minutes, or until vegetables are cooked through, but not falling apart
  3. Add the chickpeas and cook for a further 10 minutes until the consistency has thickened. Serve with fresh coriander (and a rice of your choosing).

Mushroom and Cauliflower “Risotto”

This is a low-carb and vegan dish (if you don’t add the Parmesan) that’s good for lunch the next day too.

  • 2 cloves garlic, chopped
  • 1 large brown onion, chopped
  • 1 tbsp extra-virgin olive oil
  • 500g mixed fresh mushrooms, large pieces chopped
  • 400g cauli rice 3⁄4 to
  • 2 cups vegetable stock
  • 1 tbsp freshly squeezed lemon juice
  • 1⁄2 tsp chilli flakes
  • 1 bunch thyme, tied with string
  • Pinch salt and pepper, to taste
  • Freshly grated Parmesan (optional)
  1. In a large wok, place the garlic and onion in a little olive oil set over medium heat. Cook for a few minutes until fragrant, then add the mushrooms and sauté for another five minutes.
  2. Add the cauli rice and vegetable stock. Add a little more water, if necessary, to cover the veg. Add the lemon juice. Stir in the chilli flakes and add the thyme stalks. Cook for 20 minutes, stirring occasionally, until the moisture is absorbed and the texture is risotto-like.
  3. Once cooked, remove the thyme stalks, season and serve immediately (with Parmesan, if using).

One-tray roast chicken with veg

This is great the next day!

  • Extra-virgin olive oil
  • 2 red onions, cut into quarters
  • 1 large butternut, sliced
  • 1 large sweet potato, sliced
  • 1 whole chicken, giblets removed
  • 1 lemon, zested, halved, one half sliced
  • 4 whole cloves garlic
  • Handful fresh thyme
  • 1 cup vegetable stock
  • 1 tsp smoked paprika
  • Salt
  • Freshly ground black pepper
  1. Preheat the oven to 200°C.
  2. Grease a large, deep oven dish or large baking tray with olive oil. Place the onion slices in the centre, then the butternut on one side and the sweet potato on the other.
  3. Place the chicken breast-side down on top of the onion and stuff it with the lemon slices, 2 garlic cloves and some fresh thyme (under the skin and inside the cavity).
  4. Scatter the rest of the garlic and thyme around the vegetables.
  5. Squeeze over the juice from the rest of the lemon.Pour over the vegetable stock. Sprinkle the zest and paprika over the chicken and veg. Season, then wrap the chicken tray in foil and place in the oven for 30 minutes.
  6. Remove the foil, give the vegetables a stir, turn the chicken over and drizzle over some extra olive oil. Continue to cook for another 45 minutes. Cooking time will vary depending on the size of the chicken, but you’ll know when the chicken is cooked through when the juices run clear after inserting a knife into the thickest part of the flesh.
  7. Serve slices of chicken with butternut, sweet potato and red onion, which will be soft and flavoured by the chicken’s juices and the herbs
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