One list, five meals

MONDAY

Chicken Roasted with Tomatoes and Olives

Serves 4

4 pieces of chicken on the bone

1 tin of tomatoes

4 cloves of garlic

1 small onion roughly chopped

A small bunch of rosemary

1 tbs of honey

A handful of black olives — stones removed

2 tsp of paprika

2 cups of rice

Put your rice on to boil.

Place all of the other ingredients into an oven-proof dish and place into a medium oven.

Cook for about 35 to 40 minutes or until your chicken is completely cooked through.

Serve with your rice TUESDAY

Warm Chorizo Salad

Serves 4

About 6 inches of chorizo — chopped

A small handful of sun-dried tomatoes

A small handful of pine nuts — toasted

4 tbs of balsamic vinegar

A small bunch of black grapes, halved and seeds removed

green leaves for 4

A small bunch of parsley, chopped

Crunchy bread on the side

Fry your chorizo in a dry pan.

Chorizo has enough oil in it so you do not need to add more.

When the oils begin to ooze out and the chorizo is changing colour add your semi sun-dried tomatoes, pine nuts and balsamic vinegar.

Simmer for about two minutes so the flavours blend.

Set aside for a few minutes to cool.

Arrange your leaves on a plate and pour the mixture from the pan over them.

Sprinkle with your grapes and eat immediately with the crunchy bread.

WEDNESDAY

Tasty Couscous with Vegetables and Dried Fruit

Serves 4

600mls of vegetable stock

Freshly squeezed orange juice of 4 oranges

350g of couscous

Small dash of olive oil

1 medium red onion, finely diced

2 carrots, very finely chopped

1 courgette, thinly sliced

1 red pepper, deseeded and thinly sliced

200mls of white wine

1 tbsp dried cumin

1 tbsp dried coriander

A handful of dried apricots

Pour half of the stock over the couscous and cover for 10 minutes.

Fluff up with a fork.

Heat the oil in a frying pan and add the onion and fry until translucent.

Then add the carrots, courgette, cumin and coriander and cook for a further four or five minutes stirring all the time.

Now add the wine and apricots. Boil the mixture for four or five minutes, or until the wine reduces by half.

Add the remaining stock to the pan, lower the heat and allow to simmer for another two minutes.

Combine the couscous and vegetables in the frying pan and then serve.

THURSDAY

Herb Encrusted Mackerel with New Potatoes and Salad

Serves 4

4 mackerel fillets

4 tsp of mild mustard

A small handful of tarragon finely chopped

A small handful of parsley finely chopped

¼ cup of bread crumbs

New potatoes for four people

Green leaves for four

Juice of ½ a lemon

1 tbs of olive oil

Boil your potatoes.

Smear mackerel fillets with mustard, then sprinkle with the chopped herbs, salt, pepper and bread crumbs.

Bake in a 190 degree oven for about eight to 10 minutes.

Dress your salad in the lemon juice and olive oil and season well, place your potatoes on the plate with your mackerel fillet.

FRIDAY

Butternut Squash, Chorizo and Courgette Pasta Swirls

Serves 4

Pasta for four

1 butternut squash — peeled, deseeded and shaved into slivers with a potato peeler

1 courgette — peeled, deseeded and shaved into slivers with a potato peeler

4 cloves of garlic — roughly chopped

Chorizo — sliced

2 tbs honey

2 tbs of olive oil

Parmesan — grated

Boil your pasta in lightly salted water until it is al dente, which means still retaining a bite.

Fry your chorizo and garlic in a large pan until the oil is starting to flow from the chorizo.

Add your thin slivers of squash and courgette and toss them in the pan for about a minute.

They should still have a bit of bite to them.

Add your pasta to the pan and stir through your honey and olive oil.

Sprinkle with some grated Parmesan and you are ready to go.


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