Meal plan April 30 to May 6, 2011

Pesto being processed.

Image via Wikipedia

It’s May already? Time is flying.

Saturday – African stew
Sunday – Shepherd’s Pie (see recipe below) with salad
Monday – Steak and green beans
Tuesday – fish (sole?) with Coriander Pesto (see recipe below) and broccoli
Wednesday -BBQ Bombay chicken with curried apple rice (see recipes below)
Thursday -eggs
Friday – leftover spaghetti and meat sauce

Shepherd’s Pie


• 1 Tspn sea salt
• 8 medium potatoes

• 1 1/2 pounds lean ground beef
• 1/4 cup butter or Trans fat free margarine
• 1 (10 ounce) can cream style corn
• 2 cups frozen peas

• 2 cups finely chopped carrots
• 1 large onion finely chopped
• 1/2 cup of milk or milk alternative such as soy milk or rice milk
• pinch of freshly ground black pepper


Brown the ground beef in a large skillet. Drain the excess liquid. Place the browned beef into a 3 L or 4 quart baking dish to form bottom layer of pie. Add cream style corn and then the peas and carrots. Peel, boil, drain and mash potatoes while still warm. Add milk, butter, onion, salt and pepper. Beat until potatoes are light and fluffy. Turn into baking dish to form top layer. Bake in oven at 180º C (350 ºF) until potatoes are slightly browned (30 to 40 minutes). Serves 4 – 6. Note: For a slightly different flavour, add savory to the ground beef while it is cooking.

Coriander Pesto


• 2 cups chopped fresh coriander (cilantro)
• 1 cup chopped fresh parsley
• 3 scallions, chopped
• 2 cloves garlic, coarsely chopped
• 1 Tspn ground cumin
• 2 or 3 canned jalapenos, depending on desired heat
• 1/2 cup toasted sesame seeds
• 2 Tbspns water
• 1 Tbspn freshly squeezed lemon juice
• 2 Tbspns extra virgin olive oil
sea salt and white pepper to taste

Blend all ingredients in a food processor. Add olive oil a little at a time at the end. You want the pesto to be blended yet not smooth. It is best with a little texture. Serve at room temperature. Do not heat it. Serve over salmon or your favourite fish. Serve tossed with some basmati rice.

Bombay BBQed chicken

Preparation time 5 minutes
Barbecuing Time 12 minutes
Cooking time N/A
Makes 4 servings

2 tbsp (30 mL) vegetable oil
1 tbsp (15 mL) curry powder
1/2 tsp (2 mL) garlic powder
1/2 tsp (2 mL) ground ginger
1/4 tsp (2 mL) salt
1/4 tsp (1 mL) freshly ground black pepper
4 skinless, boneless chicken breasts

Grease grill and preheat barbecue to medium. In a small bowl, stir oil with curry and garlic powders, ginger, salt and pepper. Using a brush or your fingers, spread spice mixture on both sides of chicken. Barbecue chicken with lid down until chicken feels springy when pressed, from 6 to 8 minutes per side. Serve with rice and raita.

Curried Apples and Rice


• 1/2 cup water
• 2 apples (Lobo or McIntosh), peeled, cored, and chopped
• ¾ cup raisins or chopped fresh plums
• 4 Tablespoons extra virgin olive oil
• 3 cups cooked brown rice (cooked in 3/4 cup apple juice and 1 3/4 cups water with 2 teaspoons of curry powder if desired)
• 2 medium onions, finely chopped
• sea salt and freshly ground black pepper to taste


In a small pot, boil the ½ cup of water. Remove from heat and add raisins. Soak the raisins for about 5 to 6 minutes. Drain, and set aside. In a skillet, heat the olive oil and add the onion, curry powder, sea salt and pepper. Sautee until onion is translucent. Add the apples and stir well. Continue to sauté about five minutes. Stir in the rice. Heat through, add the raisins and toss. Makes 4 to 6 servings.

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1 Response to Meal plan April 30 to May 6, 2011

  1. Pingback: Tasty Thursdays: Shepherd’s Pie « InsideJourneys

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