Recipe & Shopping List
Week 1 – Main Meals
Thursday 5th January – Turkey Meatballs with Peppers & Couscous
Friday 6th January – Paul’s Salmon Tin Foil Dinner
Saturday 7th January – Burger & Chips
Sunday 8th January – Italian Roast Chicken
Monday 9th January – Moroccan Chickpea & Vegetable Stew
Tuesday 10th January – Chicken & Cherry Tomato Spaghetti
Wednesday 11th January – Veggie Rice Hot Pot
DINNER
Turkey Meatballs with Peppers & Couscous
Serves 2 (each serving contains approximately 570 kcal)
TIME SAVER
The Ingredients
1 red pepper
1 yellow pepper
1 small red onion
2 tablespoons rapeseed oil
300g packet of turkey meatballs (12)
2 teaspoons sun-dried tomato pesto
80g wholemeal couscous
160ml boiling water
handful fresh coriander leaves (optional)
salt (optional) and freshly ground black pepper
The Method
Cut the peppers in half, then remove the seeds and cores. Dice the flesh. Cut the onion in half, then peel and finely dice.
Heat a large non-stick frying pan over a medium heat. Add the oil and saute the meatballs for 5 minutes until lightly coloured all over. Add half of the sun-dried tomato pesto and toss to coat, then add the peppers and onion and season lightly with salt (optional) and pepper. Cover and continue to saute for another 5 minutes or until the meatballs are cooked through and tender and the vegetables are just tender.
Meanwhile, put the couscous in a bowl and pour over the boiling water. Cover with clingfilm and set aside for 5 minutes, then stir in the rest of the sun-dried tomato pesto. Fluff up the couscous with a fork and divide among bowls, then spoon the turkey meatballs with peppers on top. Scatter over the coriander leaves, if using to serve.
DINNER
Paul’s Salmon Tin Foil Dinner
Paul Devaney from Galway was a Leader on the 2021 series of Operation Transformation. With a hectic work schedule on the road Paul introduced dietitian Aoife Hearne and the audience to his ‘tin foil dinners’ which he proud to bring to the 2023 OT Meal Plan.
Serves 2 (each serving contains approximately 630 kcal)
TIME SAVER
The Ingredients
300g potatoes (preferably Rooster)
400g bunch asparagus
2 tablespoons rapeseed oil
1 teaspoon garlic granules
2 x 130g boneless and skinless salmon fillets
250g cherry tomatoes on the vine
salt (optional) and freshly ground black pepper
The Method
Preheat the oven to 180°C (350°F), gas mark 4. Cut the potatoes into slices, then place in a colander and rinse off any excess starch. Place in a tea towel and dry well. Trim the asparagus spears.
Line a baking tin with tin foil. Scatter over the potato slices and drizzle with the half the oil. Season with salt (optional) and pepper, then sprinkle the garlic on top. Mix until evenly combined and bake for 9 minutes.
Remove the tin from the oven and turn the potatoes over. Make space for the salmon fillets, then season with salt (optional) and pepper and nestle in the cherry tomatoes on the vines. Drizzle with a little more of the oil and roast for another 5 minutes.
Return the salmon from the oven and scatter over the asparagus and drizzle with the rest of the oil. Roast for 6-7 minutes until the salmon is tender and the potatoes and asparagus are cooked through. Check that the salmon is cooked with a sharp knife.
Arrange the salmon on plates with the potatoes, asparagus and cherry tomatoes to serve.
DINNER
Burger & Chips
Serves 2 (each serving contains approximately 670 kcal)
BURGERS SUITABLE FOR THE FREEZER
The Ingredients
3 tomatoes
¼ cucumber
10g little Gem lettuce leaves
80g baby spinach leaves
350g potatoes
1 tablespoon rapeseed oil
2 x 100g lean steak burgers (ask your local butcher to make these for you)
2 small seeded brown burger buns
1 teaspoon mustard
1 teaspoon tomato ketchup
1 small, pickled gherkin (well drained – 15g)
salt (optional) and freshly ground black pepper
The Method
Preheat the oven to 200°C (400°F), gas mark 4. Cut one of the tomatoes into slices and dice the remaining two. Dice the cucumber. Trim the lettuce leaves. Arrange the spinach, diced tomatoes and cucumber into small serving bowls and set aside until needed.
Cut the potatoes into 1cm chips, leaving the skin on and blanch in a large saucepan of boiling water for 3 minutes, then drain well.
Shake the potatoes out onto a roasting tin lined with parchment paper and drizzle over the oil and season with a pinch of salt (optional). Toss with tongs until evenly coated. Bake for 20-25 minutes until crisp and golden brown, turning the potatoes at least twice to ensure they cook evenly.
Meanwhile to make the burgers, heat a griddle or non-stick frying pan over a medium to high heat. Season the burgers with salt (optional) and pepper, then add to the pan and reduce the heat to medium. Cook the burgers for 4 minutes on each side until cooked through and nicely charred. Test with a small knife to ensure they are cooked through.
Meanwhile, toast the burger buns and smear the bottoms with the mustard and the tops with the ketchup. Add the lettuce and tomatoes to the bottom halves and put a burger on top. Slice the gherkins and add to the burgers, then finish with the tops. Arrange on the plates with the chips and serve alongside the salad.
NOTE: if you are lucky enough to have an air fryer then use it to make the chips and you will not need to use any oil for this recipe.
DINNER
Italian Roast Chicken
Serves 2 (each serving contains approximately 500 kcal)
BATCH COOK / CHICKEN SUITABLE FOR THE FREEZER
The Ingredients
1.5kg whole chicken (serving 100g cooked chicken per person – the remainder can be used for the rest of the week in other recipes and sandwiches)
1 lemon
2 fresh rosemary sprigs
2 garlic cloves
2 teaspoons softened butter
1 teaspoon Italian seasoning
1 turnip
3 large carrots
400g baby new potatoes
sea (optional) and freshly ground black pepper
The Method
Remove the chicken from the fridge 1 hour before you plan to cook it and discard any packaging. Dry well inside and out with kitchen paper, then stuff the cavity with the lemon that you have cut in half and the rosemary.
Preheat the oven to 190°C (375°F), gas mark 5. Peel the garlic, then use a garlic crusher or the fine side of a box grater if you find that easier. Mix with the butter and Italian seasoning in a small bowl until evenly combined and then season with plenty of freshly ground black pepper. Smear all over the skin and put into a roasting tin that it fits snugly into.
Place the chicken in the oven and roast for 1 hour and 20 minutes or until the chicken is cooked through and golden brown. To check that the chicken is fully cooked, pierce the thigh with a skewer – the juices should run clear and be piping hot and there should be no pink meat.
Peel the turnip and carrots and cut both into small dice, then put into a pan fitted with a petal steamer and place on a medium heat to cook for 20-25 minutes or until tender.
Meanwhile, steam the potatoes with a pinch of salt (optional) in a petal steamer inserted into a saucepan over a medium heat for 15-20 minutes or until completely tender.
Remove the chicken from the oven and cover loosely with tin foil and a clean tea towel and leave to rest while you finish preparing the vegetables. Mash the turnip and carrots together until you have a smooth mash, then season with plenty of pepper.
Carve the chicken into slices and arrange 100g on each plate with the potatoes and turnip & carrot mash to serve.
NOTE: The remainder of the roast chicken can be used for the rest of the week in other recipes in the plan and sandwiches.
DINNER
Moroccan Chickpea & Vegetable Stew
Serves 2 (each serving contains approximately 550 kcal)
TIME SAVER/ BATCH COOK/ SUITABLE FOR THE FREEZER
The Ingredients
1 red onion
1 large potato
2 carrots
½ small head cauliflower (you need 200g florets)
2 garlic cloves
400g tin chickpeas
1 lemon
1 tablespoon rapeseed oil
1 teaspoon ground cumin
¼ teaspoon dried red chilli flakes
450ml reduced sodium vegetable stock (from a cube)
400g tin chopped tomatoes
10g fresh coriander
2 tablespoons natural yoghurt
salt (optional) and freshly ground black pepper
The Method
Cut the onion in half, then peel and finely chop. Peel and dice the potato. Peel the carrots and cut into thin slices. Cut the cauliflower into small florets – you need 200g in total. Peel and crush the garlic. Drain the chickpeas in a colander in the sink and rinse under cold running water. Finely grate one teaspoon of the lemon rind, then cut the lemon in half and reserve to use later.
Heat a wok or a frying pan with a lid over a medium to high heat. Add the oil and sauté the onion for 2-3 minutes until softened but not coloured. Stir in the garlic with the spices and lemon rind and cook for another minute, stirring. Stir in the potato, carrots and cauliflower and sauté for another 2-3 minutes. Pour in the stock and add the tomatoes, then bring to a simmer. Season lightly with a little salt, if using and pepper to taste.
Reduce the heat and add the chickpeas. Cover with a lid and simmer for 10 minutes until the vegetables are just tender when pierced with a knife and everything is piping hot.
Strip off the leaves from the coriander and finely chop. Cut the lemon in half. Stir most of the coriander into the stew with enough of the lemon juice to taste.
Divide the Moroccan chickpea and vegetable stew between bowls and add a spoonful of yoghurt to each one, then scatter over the rest of the coriander to serve.
DINNER
Chicken & Cherry Tomato Spaghetti
Serves 2 (each serving contains approximately 650 kcal)
TIME SAVER
The Ingredients
130g wholewheat spaghetti
3 garlic cloves
1 onion
400g cherry tomatoes
2 teaspoons rapeseed oil
large handful of fresh basil leaves
1 tablespoon tomato puree
225g shredded skinless and boneless chicken (leftover roast or rotisserie)
25g Parmesan block
salt (optional) and freshly ground black pepper
The Method
Preheat the grill to high and line a large baking tin with foil. Swirl the spaghetti into a large pan of boiling water with a pinch of salt (optional). Cook for 10-12 minutes until cooked through and tender.
Meanwhile, smash the garlic cloves and remove the skins. Cut the onion in half and then into slices. Put on to the lined baking tin with the cherry tomatoes and season with salt (optional) and pepper. Drizzle over the oil and place under the grill for 6-8 minutes until nicely charred.
Transfer the contents of the baking tin into a blender and add the half of the basil and the tomato puree. Whizz until smooth.
Drain the spaghetti and return to the pan over a low heat with the tomato sauce and chicken. Toss until evenly combined.
Divide the chicken and cherry tomato spaghetti between bowls and add the rest of the basil. Using a vegetable peeler, pare the Parmesan on top and add a good grinding of black pepper to serve.
DINNER
Veggie Rice Hot Pot
Serves 2 (each serving contains approximately 500 kcal)
The Ingredients
1 red pepper
140g mushrooms
2 garlic cloves
1 tablespoon rapeseed oil
1 teaspoon Chinese five-spice powder
125g wholegrain rice
300ml reduced sodium vegetable stock (from 1 cube)
50g frozen peas
1 teaspoon sesame oil
3 large eggs
3 scallions
1 tablespoon reduced sodium soy sauce
The Method
Cut the pepper in half, then remove the seeds and core and thinly slice. Cut the mushrooms in half. Peel and finely chop the garlic. Trim the scallions and thinly slice.
Heat a casserole dish with a lid (or a heavy-based saucepan) over a high heat. Add the rapeseed oil and then tip in the peppers and mushrooms and saute for 3 minutes until just starting to soften and turn golden. Reduce the heat, then stir in the garlic, five-spice and rice. Cook for 2 minutes, stirring then add the stock.
Cover the vegetable and rice mixture and simmer gently for 20-25 minutes, then add the peas and leave for another 5-10 minutes until all the liquid has absorbed and the peas have steamed on top.
Heat a frying pan over a medium heat. Break the eggs into a bowl and lightly beat. Add the sesame oil to the heated pan and then pour in the beaten eggs, swirling them around to make a thin omelette. Once set, roll the omelette in the pan then slide on to a chopping board, then roll up and cut into thinly shred.
Fluff up the veggie rice hot pot and season with the soy sauce, then gently fold in the shredded omelette and scallions and divide among plates to serve.
