Prep Chef Meal Plan 2 - Amazon Web Services · Salad: Coleslaw Servings: 8-10 Time: 20mins Difﬁculty: easy You will need: 1/2 white cabbage, shredded 1/4 red cabbage, shredded 1

Breakfast:Eggs en cocotte with bacon

Snack:Bacon crisps with guacamole

Salad:Coleslaw

5 Dinners:Flame-grilled lamb chops

Bolognese with buttered cabbageGreek-style lamb bowls

Chicken curryStuffed peppers

Dessert:Custard mousse with meringue

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PREPCHEF Shopping List:MeatBeef mince: 250 gBacon: 3 packs of 250 g streaky baconLamb: 12 chops

HerbsFresh corianderFresh sweet basil

PoultryChicken: 1 Whole Chicken

Eggs12 eggs

DairyParmesan or Grana Padano cheeseCream: 1 litreGreek-style plain yoghurt: 1 litreFull cream milk: 1 cupButter

SpicesYellow mustard seedsCoriander seedsCurry powderBlack onion seedsGreen cardamom seedsWhole pickling spice: 2 packets

Veggies1 avocado2 small white cabbagesSmall red cabbageCarrotsChilliGarlicSpring onionsCucumberBaby aubergines: 1 packetWhite onionsFresh gingerSweet potato6 peppersRed onionBrown mushroomsZucchiniWild rocketTomatoes

PantryDried cranberriesHellman’s real mayonnaiseTomato pasteChopped tomatoes: 1 tinCoconut cream: 1 tinXylitolVanilla essenceCream of tartarDesiccated coconutCoconut flakesGelatine: 5g White vinegarFine salt: 500ml

OilsCoconut oil

FruitLemons

NutsPistachios

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PREPCHEF Prep Day

1. Prepare the tomato sauce for the bolognese:2 cups ripe Rosa tomatoes2 red peppers {or 1 red, 1 yellow}3 medium zucchini 1/2 red onion 2 tbs coconut oil saltRoughly cut the peppers, onion and zucchini.Place them in a roasting dish along with the tomatoes, drizzle with the coconut oil and season with salt.Roast in the oven for 30 minutes, stirring twice.Let it cool and then puree everything together, using a stick blender.Store it in an air-tight container in the fridge and use as needed.

2. Prepare the Salmeura multipurpose dressing:500 ml fine salt1 cup vinegar3 large onions, finely chopped garlic – to your taste, I usually use 3-4 clovesMix everything together in a large container with a 3 litre capacity.Fill with boiling boiling and let it stand overnight for the salt to dissolve.Pour into 4 bottles of 750 ml – 1 litre and top up with more boiling water.

3. Prepare the garlic and chilli butter:Butter {half a cup}2 cloves of garlic, finely chopped 1 red chilli, finely chopped 2-3 sprigs of fresh coriander, chopped Make sure the butter is soft {and use salted butter!} and simply stir in the rest of the ingredients.Roll into a tube-shape in cling-wrap and freeze for half an hour until it’s set.

4. Cook the bacon for the breakfast and stuffed peppers - store in separate containers.5. Finely shred all the cabbage you will need6. Julienne-cut your carrot for the coleslaw7. Make the meringue - it needs quite some time in the fridge to ‘crisp’ up…




Breakfast: Eggs en Cocotte with Bacon

Servings: 4Time: 40minsDifficulty: easy

You will need:

8 eggs4 tbsp. cream 125 g streaky bacon, cooked4 tbsp. finely grated Parmesan cheesefresh basil, shredded

Butter 4 ramekins:Place the bacon in the bottom of a ramekin or small dish and add the herbs.Add 2 eggs to each, pierce the yolks and season.Add 1 tbsp. cream and Parmesan cheese into each ramekin.

Bake at 180C in a water bath {place the ramekins in a roasting dish, filled halfway with water} for 25-30 minutes.




Snack: Bacon Crisps with Guacamole


You will need:

12 strips of streaky bacon1 ripe avocadoSalt & black pepper1/2 cup coriander or sweet basil, coarsely choppedJuice of half a lemon

Place the bacon onto parchment paper on a baking sheet and grill in the oven until crispy. {Roughly 20 minutes}Mash the avocado with a fork and mix in lemon juice.Season and stir in the coriander.

Serve the bacon crisps with the guacamole – so simple and super delicious!




Salad: Coleslaw

Servings: 8-10Time: 20minsDifficulty: easy

You will need:

1/2 white cabbage, shredded1/4 red cabbage, shredded1 carrot, thinly ribboned50 g unsweetened cranberries, cut into small nibs3 tbs mayo3-4 tbs double cream Greek-style yoghurt2 tbs Salmuera dressing2 tbs pistachio nuts

Mix the cabbage, carrot & cranberries together.

Mix the mayo, yoghurt and Salmuera dressing together and work it into the cabbage.

Sprinkle with pistachios just before serving.

You can make this a day or 2 in advance, it gets even tastier the longer it stands {save the pistachios for serving}.




Mains: Flame-Grilled Lamb Chops


You will need:

You need only 3 things for The Most Amazing Lamb Chops:Freshly squeezed lemon juiceFine saltWhite pepper

And of course, lamb chops – I would recommend the back or rib chops {make 12 chops so you will have enough left for the Greek-style lamb dish}.

An hour or so before cooking {and it HAS to be on a braai – Big Green Egg or Weber or old-school open coals}, squeeze lemon juice all over the chops, on both sides.Sprinkle liberally with fine salt {don’t worry about it being too salty – it won’t be, trust me.} and a bit of white pepper.Cover with cling wrap until you’re ready to cook.

If you have a braai with a temperature gauge, get the coals to about 160C.

Cook at 160C, turning them every 10 minutes x4 {40 minutes total cooking time} until they’re nice and crispy and golden.The key is to render the fat and get it golden brown.




Mains: Bolognese with Buttered Cabbage


You will need:

250 g minced beef1 batch of kid-friendly tomato sauce2 tbsp. coconut oil1/2 a large white cabbage, finely shredded50 g regular salted butter1 tbsp. garlic & chili butter your choice of seasoning – I like to use Peppadew spicespring onion to garnishchilli relish to serve – optional

In a large pot, heat the coconut oil and cook the mince.Season with salt.

When it’s just about cooked, add the tomato sauce and let it simmer for about 10-15 minutes to allow all the flavours to mingle.

While the sauce is simmering, heat the butter in another pot and stir-fry the cabbage until golden.Season with Peppadew spice or whatever multi-purpose seasoning you prefer that has a bit or garlic and onion.{You could also just use fresh garlic and some chilli…}

Serve the bolognese sauce on the buttery cabbage, sprinkle with some finely sliced spring onion and a dollop of chilli relish.




Mains: Greek-Style Lamb BowlsServings: 4-6Time: 20minsDifficulty: easy

You will need:

6 leftover lamb chops {you can use more or less if you want}1/4 purple cabbage, shredded1/4 white cabbage, shredded2 tbs buttera splash of Salmuera sauce1 cup plain, double cream yoghurt {Greek-style}1/2 cup grated cucumber1 garlic clove, crushed1 tbsp.chopped fresh mint leavesolive oilsalt & pepperfreshly squeezed lemon juicebaby aubergines

Start by halving a few baby aubergines.Pop them onto a roasting tray, drizzle with olive oil and sprinkle with salt.Grill in the oven until they’re golden brown and soft – about 30 minutes.

Next, sauté the cabbage in the butter until soft.

Cut the lamb chops into strips and fry along with the cabbage.Add a splash of Salmuera sauce.{Seriously, this just adds such flavour and depth – it’s something I always have in my fridge and use it for heaps of things!!}

To make the tzatziki, mix the yoghurt, cucumber, garlic and mint together.Add a squeeze of fresh lemon juice.Season with salt & pepper and finish off with a drizzle of olive oil.

Serve the lamb & cabbage in bowls with a generous dollop of tzatziki and grilled baby aubergines




Mains: Chicken CurryServings: 6Time: 1hourDifficulty: easy

You will need:

1 whole chicken, broken down into pieces {use everything, even the leftover carcass bit, as this adds to the flavour and nutrition}1 onion, chopped1 tsp yellow mustard seeds 1 tsp whole coriander seeds 2 tbsp. curry powder {masala powder, includes turmeric} 1 tsp black onion seeds {kalonji} 3 green cardamom seeds {bashed to open up the seed}3 cloves of garlic, chopped

thumb-sized piece of ginger, chopped2 tbsp. tomato paste 1 tin of chopped canned tomatoes3 tbsp. coconut cream fresh coriander to sprinkle on top1 cup chicken stock saltolive oilbutter1 large sweet potato, diced

Start by sautéing the onions in butter and olive oil {you could also use coconut oil} in a large pot. Add all the spices and fry until fragrant.Salt the chicken and add all the pieces to brown. Once the chicken has browned, remove it and the onion & spice mixture and set aside.In the same pot, caramelise the tomato paste and add the tinned tomatoes to form a rich tomato sauce.Return the chicken, onions and spices and add the stock and sweet potato.Season with salt and let it all simmer away for about 50 minutes until the chicken is cooked.

Sprinkle with fresh coriander {use the stems and leaves!} and serve.

You’ll be rewarded with a very tasty, delicious chicken curry packed with flavour. If you want it a bit hotter, just add a small red birds eye chilli, sliced lengthways.The broth is so healthy and tasty and will do just the trick to keep the flu at bay.




Mains: Stuffed PeppersServings: 4Time: 45minsDifficulty: easy

You will need:

4 peppers {I like to use the Italian pimento peppers, they’re slightly longer and more flavourful}1 red onion, sliced1 tbsp. coconut oil {neutral taste}2-3 brown mushrooms, finely diced250 g streaky bacon, diced4 zucchini, cut into small pieces2 tbsp. of your favourite pesto

Start with roasting your peppers:Simply place the whole peppers on a grill tray in the oven and roast / grill for 45 minutes, turning them every so often.They should char on the outside.

Next, heat the coconut oil in a skillet or large pot and sauté the onions.Add the bacon and mushrooms and let it cook for a few minutes.Add the zucchini and cook for another few minutes until the zucchini is tender and everything starts to caramelise slightly.

Stir in the pesto.

When the peppers are done, let them cool off enough to handle without burning your fingers.

Slice in half and remove the pips, etc inside. Don’t peel the skin off – this gives it a nice, smoky flavour.

Serve the pepper halves filled with the bacon mix and garnish with wild rocket.




Dessert: Custard Mousse with Coconut Meringue


You will need:

4 eggs {separated}4 tbsp. xylitol {fine castor-sugar quality}2 tsp vanillapinch of cream of tartar1 cup full cream milk2 cups cream1/2 cup desiccated coconut1/4 cup coconut flakes, toasted5 g gelatine {half a sachet}1 tbsp. cold water

Start by making the meringue:Whisk the egg whites until it starts to foam, then add the cream of tartar.Add 2 tbsp. xylitol and 1 tsp vanilla, whip until stiff peaks form.Fold in the desiccated coconut.Spread the meringue mixture onto a lined baking tray and bake for 2 hours at 110C.Once it’s finished baking, leave it to cool in the oven overnight.

Next, make the custard mousse:Heat the milk and 1 cup of cream until just before boiling point.In a separate bowl, whisk the egg yolks, remaining xylitol and vanilla.Carefully add the hot cream mixture to the yolks while whisking continuously.Return the mixture to the pot and heat over a low heat while whisking.Continue to whisk as the mixture thickens.

Dissolve the gelatine in cold water and add to the warm custard.Stir until the gelatine has dissolved.Allow the custard to cool.

Next, whip the remaining cup of cream until stiff and add to the cooled, slightly set custard.

Whip together until smooth, pipe into glasses and let it set in the fridge.

Top with spoonfuls of coconut meringue and toasted coconut flakes.




Documents

Prep Chef Meal Plan 2 - Amazon Web Services · Salad: Coleslaw Servings: 8-10 Time: 20mins Difﬁculty: easy You will need: 1/2 white cabbage, shredded 1/4 red cabbage, shredded 1