Weekly Meal Plan + Grocery List
everything you need for dinner this week
MONDAY
squash and chickpea curry
Ingredients:
1 butternut squash peeled and cut into chunks
1 tbsp red curry paste (for the squash- adjust to your preference)
1 tbsp oil
Curry
1 tbsp red curry paste (adjust to preference)
3 cloves of garlic chopped
1 inch ginger chopped
2 spring onions sliced on the bias
1 bell pepper chopped
1 onion cut into large chunks
1 can of coconut milk
1 can of chickpeas drained and rinsed
3-4 tbsp of lime juice
Rice
1 cup of basmati long-grain rice
Enough water to cover
1/4 tsp salt
Method:
Curry
Preheat the oven to 400 F or 200 C. Peel and cut your butternut squash into medium-sized chunks. I like doing a bit larger than bite-sized. Cover with the oil and curry paste. Mix it together and put it on the baking sheet lined with parchment paper. Put in oven and bake until golden brown and soft. It should take about 25-30 minutes. Halfway through, flip around to make sure all pieces get browned.
While the squash is cooking, start your curry. In a pot over medium-high heat, put 1 tbsp of oil in. Saute your ginger and garlic in the oil and fragrant. Then add in your onions and saute again until sweated down and soft. Add in your curry paste and cook out until dark red. It’ll become fragrant and will start releasing the oils. Then, add in your bell peppers and stir to cook down and coat in the curry paste. Pour a can of coconut milk in and mix to combine. Let simmer for 10 minutes on low heat to help develop the flavors. Add in your squash and let cook in the curry for 5-ish minutes. Add the lime juice off the heat so that the lime flavor stays fresh. Season with some salt, around 1-1.5 tsp).
Serve over some basmati rice.
Rice
You can use a rice cooker and follow package instructions. I make it on the stovetop using the following method. Rinse your rice until the water runs clear. Then, soak it for 15 minutes and drain that water as well. Fill up a pot with enough water to cover the rice. Bring the water to a boil, then add in your rinsed and drained rice. Cook on a boil for around 6 minutes. You want to cook the rice to an “al-dente” sort of texture. This means that there is a bite to the rice, or in other words, you are parboiling the rice. An easy way to see this is to take a grain of rice and split it in half, and if there is a tiny dot of opaque white in the center, then that is perfect. Drain the rice, and then put back in the pot and cover with a lid. Let steam for 10 minutes, then fluff with a fork and keep covered with a lid. I add a pinch of salt at this stage for extra flavor.
TUESDAY
hainanese chicken rice
Ingredients:
2 bone-in chicken thighs
4 cloves of garlic minced
2-inch ginger minced
2 spring onions bruised and cut into thirds/fourths
1 tsp salt
1/2 cup sushi or jasmine rice
I had some pak/bok choy so I also used that and just sauteed it with a splash of soy sauce and chili oil
1 tsp chili oil to top it
1/2 a spring onion sliced for garnish
Method:
Trim off the excess fat from the chicken thighs.
(this following step is optional)
In a pan over very low heat, put the excess chicken skin and let render out slowly until golden brown and crisp. You will be left with crispy chicken skin which is a very nice topping for the bowl.
Next, season your thighs with the salt, making sure to scrub it in. This gives the chicken a shiny smooth look when cooked. Set the thighs to the side.
Cut up your aromatics according to the ingredient list.
Next, measure out your rice and rinse until the water runs clear.
(There will be an option for a rice cooker and on the stove)
If using a rice cooker, put the rice in along with the aromatics and rice. If you made the crispy chicken skin, add in the oil that came out with that. Add 1/4 tsp of salt and mix. For sushi and jasmine rice the water-to-rice ratio can be 1:1 or 1.25:1. Since you are cooking the chicken with it and that will release moisture, I did 1:1 to account for any excess moisture.
Add in your chicken and then put your water in as well. Turn the rice cooker off and let cook.
When the rice cooker is done, take the chicken out, slice it up, and serve on top of the rice and aromatics. I like tasting and adding more salt to the rice if needed. I also like drizzling with some chili oil and eating it with bok choy.
If using the stovetop, do the same but with slightly more water. I would use a 1.25:1 water-to-rice ratio. Bring to a boil then turn the heat down to a simmer and cover with a lid. Let cook for 15 minutes and then turn the heat off and let steam for another 10. DO NOT take the lid off. The rice won’t absorb the water and will stay mushy. Once it is done steaming, follow the same steps as above. I like tasting and adding more salt to the rice if needed.
Enjoy xxx
WEDNESDAY
prawn pad see ew
1 package flat wide rice noodles
300 grams of jumbo prawns with the tail on (way better flavor)
prawn marinade
1/2 tbsp dark soy sauce
1 tsp sesame oil
2 tsp honey
1 tsp chili flakes
veggies
1 onion, sliced lengthwise thinly
4 cloves of garlic, finely minced
1 package of Chinese broccoli, cut into large pieces
handful of Thai basil
1 bird’s eye chili sliced in half
1 spring onion sliced on the diagonal
1 egg
sauce ingredients:
3 tbsp dark soy sauce
2 tbsp light soy sauce
1 tbsp oyster sauce
2 tsp sesame oil
1/2 tbsp honey
1/2 tbsp rice wine vinegar
Method:
Marinate your prawns with the ingredients listed above. Set aside.
Slice all your veggies as directed above and set aside.
In a pan over medium-high heat, add 1 tbsp of oil.
Once heated up, add in your marinated prawns. Make sure you don’t overcrowd the pan so that you get a nice sear on the prawns. Turn as soon as they turn a little pink, and then get some golden brown color on the other side.
Remove once 90% cooked.
Put your noodles in a large bowl and cover with boiling water for 7-8 minutes.
When soft, drain and rinse in cold water to prevent sticking.
In that same pan, add in your garlic and onions. Saute over high heat until golden brown.
Add in your chili, half the Thai basil, and the Chinese broccoli. Stir fry until slightly softened and almost cooked through. Push to the side and crack an egg into the pan. Scramble and mix with the veggies.
Remove from the pan and set aside.
Get the pan smoking hot, and add in 1 tbsp of oil.
Add the noodles to the hot oil and get a nice golden color on them. You can press them down in the pan and leave them for a few seconds to get a nice char.
Then, add in the sauce ingredients and mix to combine. Fry over high heat until the sauce becomes sticky and the noodles become saturated. When the sauce is bubbly, add in your vegetables and shrimp from before. Mix to combine.
Finish with some Thai basil and spring onions.
THURSDAY
zucchini pasta
Ingredients:
3-4 zucchinis cut into small chunks or sliced thinly
5 cloves of garlic sliced thinly
2 tbsp olive oil
salt to taste
lemon to taste
1/2 lb of pasta
1/2 cup fresh grated parmesan
Method:
In a pan over medium heat, add your oil and let heat up. Add in your garlic and let get slightly golden brown. This will help infuse the oil a little. Then, add in your zucchini and stir to combine. Allow the zucchini to cook for 30-40 minutes, stirring every so often so it doesn’t stick.
Eventually, you’ll be able to start mashing it with a wooden spoon while mixing. Do this periodically until it’s broken down into a sauce.
Boil your pasta in heavily salted water.
When al-dente, put straight into the zucchini sauce and add a ladleful of pasta water along with the parmesan. Mix vigorously to combine, this will help create a silky sauce. Add in some lemon and salt to taste. Enjoy!
FRIDAY
chicken tikka burrito bowls
Ingredients:
Chicken tikka:
4 skinless chicken thighs
3 tbsp yogurt
1/2 tsp
cumin powder
coriander powder
turmeric
red pepper flakes
2 cloves minced garlic
1/2 inch ginger finely chopped
1 tbsp lemon juice
1 tsp salt
Bean salad:
1 can drained and rinsed
cannellini beans
black beans/red kidney beans
chickpeas
1 bell pepper chopped
1 onion chopped
handful of parsley chopped
1/2 tsp salt
1 tbsp lime juice
5-6 mint leaves chopped
Guacamole:
1 avocado mashed
1/2 a large onion chopped (or 1 small one)
1/2 a green chili chopped
1 tomato chopped
2 tbsp of cilantro chopped
1 tbsp lime juice
salt to taste
1/4 tsp cumin powder
Yogurt sauce
2 tbsp yogurt
2 tsp lime juice
a splash of water
pinch of salt
1 cup basmati rice
enough water to cover
1/2 tsp salt
Method:
Marinate the chicken thighs in all the ingredients listed. Let sit for 10 minutes. In the meantime, drain and rinse your rice very well. You can either make them according to package instructions or follow the instructions here. In an oven that has been preheated to 190 C or 375 F, put your chicken in to bake. It takes about 15-20 minutes depending on the size of your chicken thighs.
While that’s baking and your rice is cooking, make the bean salad by chopping and mixing everything together. Do the same for the guacamole.
To serve- put the rice in a bowl and top with the chicken, beans, and guacamole. I like adding the yogurt sauce on top. Enjoy!
SATURDAY
tomato & bell-pepper pasta
Ingredients:
2 bell peppers cut in half and deseeded
4 tomatoes cut in half
1 head of garlic
2 onions cut into quarters with the root taken off
pasta of choice
fresh picked basil and grated parmesan for garnish
1-2 tbsp of butter
Method:
Preheat your oven to 400 F or 200 C. Line a baking sheet with parchment paper and put your cut veggies on top. Drizzle generously with olive oil and sprinkle a good amount of salt (1 tsp) all over the veggies. For the garlic, I like slicing the head in half, putting it in some foil with some oil and salt, and wrapping it tight. Nestle that within the veggies.
Roast the veg until nice and caramelized, about 25-30 minutes. Make sure to keep it moving around so it doesn’t burn or stick. When the veggies are completely soft, transfer them to a bowl and cover with plastic wrap or a tea towel.
This will trap the steam and allow the skins to peel off easily from the bell peppers and tomatoes. However, this step is optional- it just allows for a smoother sauce.
When the veggies are peeled and slightly cooler, place them in a blender and blend. Don’t forget to squeeze your garlic into this as well. Add a little water until you get a sauce-like consistency. I season with a BIT of salt and lemon. You want to hold back some salt as pasta water is always very salty.
Boil your pasta in heavily salted water. When al-dente (has a bite to the pasta), add some of the sauce into a pan along with the pasta. Add in a tbsp of butter, some grated parm, and some pasta water. Mix to combine until the butter, cheese and sauce emulsifies and you get a smooth creamy and glossy sauce. Taste and add more salt or lemon if needed.
Garnish with lemon, basil and more parm.
SUNDAY
Sticky orange tofu with garlic Chinese broccoli + jasmine rice
Ingredients:
1 block of extra firm tofu pressed and torn into chunks
1/2 cup cornstarch
a handful of chinese broccoli (or any other vegetable)
3 cloves of garlic
1/2 inch of ginger
sauce:
zest of one orange
juice of two oranges
2 tbsp tamari/soy sauce
1/2 tbsp sesame oil
2 tsp black pepper
2 tbsp honey
1/2 tbsp rice vinegar
2 cloves of grated garlic
1/2 inch of grated ginger
cornstarch slurry
1 tbsp of corn starch
a splash of water (until it makes a liquid mix)
1 cup of jasmine rice
Method:
Put your extra-firm tofu between two sheets of paper towels and press with something heavy.
Cook your jasmine rice according to package instructions
Mix all the sauce ingredients and set aside.
Inn a pan over high heat, pour a little oil in, and when hot, put in 2 sliced garlic cloves.
When just turning golden brown, throw in your chinese broccoli (or other veggie).
When the veggies have wilted down but still have a crunch to them, take them out of the pan.
Tear the tofu into chunks (the more edges the better!) and coat in cornstarch.
In the same pan over high heat, put some more oil.
When hot, put the tofu in and cook until crispy.
It’ll take around 15 min depending how firm your tofu is.
When the tofu is crispy, take it out.
Put in the remaining sliced garlic and ginger, and when golden brown, pour the sauce in.
Let cook for 2-3 min, then add in the cornstarch slurry.
Mix together and let the sauce thicken.
When the sauce is thick, add in the tofu.
Stir to combine.
Plate the brocoli and top with a splash of tamari/soy sauce & sesame oil. Place the tofu on top and enjoy!