Meal plan February 26 – March 4, 2011

Chicken Tikka Masala and Naan

Image via Wikipedia

Trying to take the cooking a little easier this week. Last week was tasty but a lot of new recipes to try out.

Saturday – Crumb-Coated Chicken Thighs (see recipe below)
Sunday – Moroccan Beef (see below)
Monday -Egg fritatta and sausages and/or bacon
Tuesday – Steak and potatoes
Wednesday -Kamut pasta with tomato beef sauce
Thursday – Lentils, rice and spinach (see recipe below)
Friday – Chicken masala (see recipe below)

Crumb-Coated Chicken Thighs


* 1/4 cup dry bread crumbs – use oat flour or crumbled kamut puffs instead
* 1 teaspoon salt
* 1 teaspoon ground cumin
* 1 teaspoon paprika
* 1 teaspoon chili powder
* 1 teaspoon curry powder
* 1/4 teaspoon pepper
* 8 (5 ounce) chicken thighs, skin removed


1. In a large resealable plastic bag, combine the first seven ingredients. Add chicken, a few pieces at a time, and shake to coat. Place on a baking sheet coated with nonstick cooking spray. Bake, uncovered, at 400 degrees F for 20 minutes. Turn chicken pieces; bake 15-20 minutes longer or until a meat thermometer reads 180 degrees F.

Moroccan Beef
3 tablespoons olive oil, divided
1 3/4 pounds beef tenderloin, cut into 1-inch cubes
1 large onion, chopped
1 large carrot, chopped
2 garlic cloves, chopped
1 tablespoon paprika
2 teaspoons ground cumin
1 1/2 teaspoons ground cinnamon
2 cups beef broth
1/2 cup halved pitted Kalamata olives
1/2 cup golden raisins
1 15-ounce can garbanzo beans (chickpeas), drained
1/2 cup chopped fresh cilantro
1 teaspoon lemon peel

no cooking directions here – oops!  One pot meal – throw it all in there and cook it!

Lentils, Rice and Spinach
-I added chicken as well

2 tbsp olive oil or 1 tbsp coconut oil
2 onions, chopped
1 cup lentils
1/2 cup brown rice
4 cups of water
1/2 lb (250g) spinach
1/8 tsp allspice
1/8 tsp cinnamon
juice of one lemon
lemon zest
salt and pepper

Cook rice and lentils separately as per regular cooking instructions. Saute onions in oil. Add spinach. Stir in seasoning and lemon. Add rice and lentils and mix. Add chicken. Can serve with feta cheese as well.

Chicken, Shrimp or Chick Pea Masala

2 TBSP oil
2 onions chopped
4 cloves garlic diced
1 1/2 tsp garam masala
1 1/2 tsp coriander
1 1/2 tsp curry
1 tsp turmeric
1/2 tsp cayenne (or to taste)
1 28 oz can organic diced tomatoes with juice (tomatoes are in season right now so use fresh if you can!)
1 cup plain yogurt* or goat’s milk yogurt
2 tablespoons oil
2 pounds diced chicken breasts
1 13 1/2-ounce can unsweetened coconut milk
1/2 cup chopped fresh cilantro
1/4 cup chopped green onion tops
1 1/2 tablespoons fresh lemon juice

Saute onions in oil until soft and yellow over low heat (about 20 min.) Add spices and garlic and cook for 1 minute. Cool to lukewarm. Puree all with tomatoes and yogurt. Season with salt and pepper.

Heat oil in heavy large deep skillet over medium-high heat. Add shrimp and sauté until partially cooked, about 2 minutes or if cooking chicken, cook through. Stir in coconut milk, cilantro, green onions, lemon juice, and prepared masala (add chick peas if using here). Simmer until shrimp are opaque in center, about 3 minutes longer. Season to taste with salt and pepper and serve.
Serve over brown rice.

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