Family friendly

Weekly Meal Planner: Creamy and meaty

Weekly meal planners will prevent you from making impulse purchases and thus save you a little money. They also take all the stress out of that never ending question – ‘What’s for dinner?!’ Online shopping is a good way of making sure you stick to your list as you won’t be tempted by other foods. Here are some ideas for recipes for the week that the whole family will enjoy.

Monday: Creamy tomato risotto

  • 200g risotto rice
  • 1.2 litres water
  • 3 medium-sized courgettes grated
  • 8 tomatoes, skinned and seeded
  • 200g mascarpone cheese
  • A few basil leaves, finely chopped

weekly meal planner

Creamy tomato risotto – recipe in full

Tuesday: Easy chicken teriyaki

  • 4 chicken fillets
  • 1 onion, thinly sliced
  • 80ml honey
  • 120ml soy sauce, or tamari for gluten-free
  • 60ml rice vinegar
  • 3 garlic cloves, finely chopped
  • 1 tsp ground ginger
  • 60ml water
  • 1½ tbsp cornflour

To serve: Toasted sesame seeds Spring onions, chopped Soba noodles or rice

weekly meal planner

Easy chicken teriyaki – recipe in full

Wednesday: Herby lemon pork tenderloin

  • 1½ tbsp olive oil
  • Salt and black pepper
  • 450g pork tenderloin, cut into 8 medallions
  • 3 garlic cloves, crushed
  • 250ml chicken stock
  • Zest and juice of 1 lemon
  • Handful of fresh parsley, chopped

To serve: Mashed potatoes, Green vegetables

weekly meal planner

Herby lemon pork tenderloin – recipe in full

Thursday: Creamy garlic chicken

  • 2 chicken fillets, cut in half horizontally and pounded to 1cm thick
  • Salt and black pepper
  • 40g plain flour
  • 2 tbsp Parmesan, grated
  • ½ tsp garlic powder
  • 4 tbsp olive oil
  • 4 tbsp lemon juice
  • 250ml chicken stock
  • 4 garlic cloves, crushed
  • 3 tbsp capers
  • ½ tsp dried chilli flakes (optional)
  • 80ml cream
  • 2 tbsp parsley, chopped

To serve: Mashed potato, polenta or pasta

weekly meal planner

Creamy garlic chicken – recipe in full

NEW! Friday: Baked turkey enchiladas

Ingredients

Serves 4-6

For the sauce:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 garlic cloves, crushed
  • 3 tbsp hot chilli powder
  • 1 tbsp ground cumin
  • 1 x 400g tin of chopped tomatoes
  • 240ml hot chicken stock
  • Salt and black pepper

For the enchiladas:

  • 1 tbsp olive oil
  • 3 Keelings Irish peppers, one red, one orange and one yellow, deseeded and cut into strips
  • 1 large onion, cut into strips
  • 8 large flour tortillas
  • 500g cooked turkey, cut into strips
  • 200g Cheddar cheese, grated

To serve:

  • Sour cream, Salsa, Avocado – chopped (optional)
  • Spring onions – chopped (optional)

weekly meal planner

Method

1. First, make the sauce. Heat the olive oil in a pan over a medium-high heat. Add the onion and cook for 4-5 minutes until starting to turn golden. Add the garlic, chilli powder and cumin and cook for one more minute.

2. Add the tomatoes and chicken stock and stir to combine. Bring to a boil, then reduce the heat to low and simmer for 10 minutes. Remove from the heat and blend until smooth using a food processor or stick blender. Season to taste with salt and black pepper.

3. Preheat the oven to 180˚C/160˚C fan/gas mark 4. Heat the olive oil in a large pan over a medium-high heat and add the peppers and onion. Cook for 3-4 minutes until the onions and peppers are slightly cooked but still crunchy.

4. Spread a little of the tomato sauce into the bottom of a baking dish.

5. Place a tortilla on a flat surface or cutting board. Add some turkey, peppers and onions down the centre of the tortilla, then roll up tightly and place in the baking dish seam-side down. Continue until all eight enchiladas are rolled up in the dish.

6. Pour the remaining sauce evenly over the top and bake in oven for about 20 minutes until the sauce begins to bubble up.

7. Remove from the oven and sprinkle the Cheddar over the enchiladas, then return to the oven for about five minutes until the cheese has melted. Serve hot with sour cream and salsa, and chopped avocado and spring onion if desired.

Per Serving: 454kcals, 22.3g fat (9.3g saturated), 26.8g carbs, 5.1g sugars, 36.9g protein, 6.1g fibre, 0.416g sodium

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