Meal plan April 22 to April 29, 2011

Quinua (Quinoa) plants near Cachora, Apurímac,...

Image via Wikipedia

The meal plan this week contains a Quinoa breakfast recipe – an attempt to fill up the always hungry guy in the family! Can’t say it worked (he’s still hungry) but it was yummy and healthy. Very interesting – you can cook the quinoa in CHAI TEA instead of plain water! Neat idea. Here’s a picture of what quinoa looks like – pretty! Wish I could grow some in my garden.

Friday – Breakfast Quinoa (see recipe below), Chicken Masala (recipe below) for dinner
Saturday – Chili in the oven (see this post)
Sunday – brunch with family (bake some Orange scones – see recipe below), steak and veggies for dinner
Monday – Egg popovers for lunch, Rice spaghetti and meat sauce for diner
Tuesday – salmon
Wednesday – chicken tacos
Thursday – Eggs
Friday – West African stew (see this post)

Breakfast quinoa with tea
1 cup Quinoa
2 cups of brewed hot ginger tea (Chai also adds some nice spice)
1/4 cup of walnuts
1/8 cup of raisins
1/8 cup chopped dried apple (I used fresh apples)
pinch of cinnamon
honey to taste (I added a wee bit of brown sugar to my bowl)
4 tablespoons of ground flaxseed
I also added 1 tbsp unsweetened shredded coconut to each serving, and a wee
bit of brown sugar instead of honey.

In a saucepan, put quinoa, tea, walnuts, raisins and apple. Cover and cook
according to package directions, typically 12-15 minutes over low heat. At the end, all of the tea should be absorbed into the quinoa.

Remove from stove and serve in 4 bowls. Sprinkle each bowl with a pinch
of cinnamon, 1 tablespoon of ground flaxseed and let each person sweeten to their personal taste.

Chicken 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 lbs 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.

Orange Scones
• 2 cups all purpose gluten free flour
• 2 tsp baking powder
• ½ tsp salt (or sea salt)
• 4 tbsp unsalted butter, chilled
• 2 eggs
• 1/3 to ½ cup plain low fat yogurt
• 2 tbsp grated orange zest

Pre-heat the oven to 425 F. In a large mixing bowl, combine the flour, baking powder and salt. Using a pastry blender or two knives, work in the butter until it resembles coarse meal. Mix in the eggs one at a time and then the yogurt and orange zest. Turn the dough out onto a lightly floured surface and knead until smooth, about 2 minutes. Roll out the dough until it is ¾ inch thick. Cut out the scones using a three-inch round cookie cutter. Place the scones on a baking sheet and bake in the center of the oven until lightly golden and crusty (about 15 to 18 minutes). Remove the scones from the oven and allow them to cool. You can prepare these 1 to 2 days in advance. Keep them wrapped in plastic wrap or sealed freezer bags in the refrigerator. Makes 8 to 10 scones. These can be warmed up in the oven the day of the brunch.

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1 Response to Meal plan April 22 to April 29, 2011

  1. Pingback: Meal plan Sept 24 to 30, 2011 | I Blog Too

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