Weekly Meal Planner - Week 1 4Moms.co.za

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Weekly Meal Planner - Week 1 4Moms.co.za Powered By Docstoc
					Weekly Meal Planner - Week 1                                                    4Moms.co.za
Monday                          Date:      Saturday                                 Date:
Breakfast:                                  Breakfast:
   Lunch:                                      Lunch:
 Dinner:     Mustard Chicken                   Dinner: Country-style tuna bake
   Side:     Pearled Wheat (Stampkoring)         Side: Salad
   Side:     Sweetcorn on cob                    Side:
   Side:     Carrots                             Side:

Tuesday                         Date:      Sunday                                   Date:
Breakfast:                                  Breakfast:
   Lunch:                                      Lunch:     Herbed Lamb & Pasta
 Dinner:     Crumbed Fish                       Side:     Gem Squash & Sweetcorn
   Side:     Broccoli & Cauliflower             Side:     Carrots
   Side:     Butternut                          Side:     Pudding - Pineapple Fluff
   Side:     Beetroot                           Dinner:

Wednesday                       Date:      Grocery List
Breakfast:                                 □ Sweetcorn on cob               □ Pearled Wheat (Stampkoring)
   Lunch:                                  □ Carrots x 2                    □ Pasta (Durum wheat) :
 Dinner: Creamy Chicken with pasta         □ Broccoli & Cauliflower         □ - Tagliatelle
   Side: Mixed Frozen Vegetables           □ Butternut                      □ - Screw Noodles
   Side: Salad                             □ Beetroot                       □ - Penne
   Side:                                   □ Gem Squash x 2                 □ Hamburger buns
                                           □ Baby Potatoes                  □ Minced beef, 400g
Thursday                        Date:      □ Salad Ingredients              □ Chicken breast fillets/pieces
Breakfast:                                 □ Onions                         □ Chicken breast fillets
   Lunch:                                  □ 250g Mushrooms x 2             □ 250g deboned lamb, any cut
 Dinner:     Sweet & Sour Hake Bake        □ Green apples                   □
   Side:     Baby Potatoes                 □ celery, 1 stalk                □ Red Split Lentils (dry)
   Side:     Gem Squash                    □ Green pepper                   □ Lower GI Oats
   Side:     Peas                                                           □ Rooibos Tea
                                           □ Low fat cheese
Friday                          Date:      □ Eggs                          □ Chicken stock cubes/powder
Breakfast:                                                                 □ Tomato Sauce
   Lunch:                                  □ Crumbed Fish (I&J Light & Cri □ Lower fat Mayonnaise
 Dinner: Mini Meatballs                    □ Mixed Frozen Vegetables        □ Vinegar
   Side: Hamburger Buns                    □ Peas                           □ Tomato puree
   Side: Salad                             □ Hake Fillets                   □ Crushed Garlic
   Side:                                                                    □   Tarragon
                                           □   Baked Beans x 2              □   Rosemary
                                           □   Low fat evaporated milk x2   □   Mixed Herbs
                                           □   Tuna                         □   Mustard Powder
                                           □   410g can crushed pineapple   □
                                           □ Digestive Biscuits             □
                                           □ 80g packet pineapple jelly     □
Mustard chicken
Serves 4 
15 ml (1 T) sugar
5 ml (1 t) mustard powder
15 ml (1 T) cake flour
15 ml (1 T) canola oil
15 ml (1 T) vinegar
50 ml lower fat mayonnaise*
200 ml boiling water
500g chicken breast fillets, cubed or 1 chicken
drumstick and 1 chicken thigh, skinned, per person
                                                                                1 Preheat the oven to 200°C.
Nutrients per serving                                                           2 Mix the sugar, mustard powder and cake flour.
(Chicken and rice)                                                              3 Add the oil and vinegar and stir well.
Glycaemic Index 55 • Carbohydrates 26 9 •                                       4 Add the mayonnaise and water and mix well, using a
Protein 30 9 • Fat 6 9 • Fibre 2 9 • kJ 1 238 •                                 whisk, to make a sauce.
Glycaemic load 15                                                               5 Place the chicken pieces in a medium casserole dish and
                                                                                pour the sauce over. Bake, covered, for 30 minutes.
                                                                                6 Remove the covering and turn the chicken pieces. Bake,
                                                                                uncovered, for 30 minutes, or until the chicken pieces have
Dietician Notes                                                                 browned and the sauce has thickened.
• Basmati rice or any other lower GI rice can be used instead of brown          7 Boil 185 ml (3/4 c) brown rice* (enough to serve 4).
rice, but the fibre content of the meal will then be lower, and the kilojoule
count a little higher.
                                                                                8 Serve the chicken and rice with a vegetable and beetroot
• Again, this recipe shows how combining a small quantity of high Gl            salad.
ingredients (flour and sugar) with lower GI ingredients (brown rice and
vegetables) results in a low GI meal.                                           This is another tasty chicken dish, which has such a lovely
                                                                                sauce that you won't even miss the chicken skin! 

Creamy chicken with pasta
Serves 6 
166g pasta*, durum wheat, preferably tagliatelle (1/3 of 500g
2 onions, peeled and chopped
3 cloves garlic, peeled and chopped
5 ml oil*, canola or olive (1 t)
250g button mushrooms, sliced (1 punnet)
220g baked beans* (1 small tin)
380g low fat evaporated milk* (1 tin)                                           1. Cook the pasta in lightly salted boiling water until just tender.
440g cooked white chicken meat or 4 skinned chicken breasts,                    Drain and set aside.
cooked and cubed                                                                2. Meanwhile, fry the onions and garlic in the oil until transparent
freshly ground black pepper                                                     (and uncooked chicken, if using raw chicken).
10 ml Parmesan cheese (2 t)                                                     3. Add the mushrooms and cook until the liquid has evaporated.
                                                                                4. Place the baked beans in a liquidiser, add a little of the
Nutrients per serving
Gl low (42) • Carbohydrates 39g • Protein 33g                                   evaporated milk and liquidise until smooth.
Fat 7g • Saturated fat 2.5g • Fibre 6g                                          5. Add the bean mixture to the onion and mushroom mixture. Use
KJ 1 485 • G L 16                                                               the rest of the evaporated milk to rinse the liquidiser and then add
One serving is equivalent to: 2 starch + 1/2 low fat dairy + 3 lean protein +   the liquid to the saucepan. Add the cooked chicken and stir
1 vegetable                                                                     continuously over low heat to reduce the liquid and thicken the
Dieticians' notes                                                               6. Serve the chicken on the pasta, sprinkled with black pepper
• This recipe is a good example of how baked beans can be used                  and Parmesan.
successfully as a thickener for sauces and gravies, instead of high GI, high    7. Serve with vegetables fruit, as this dish does not contain
salt soup or gravy powder.                                                      enough vegetables or fruit.
• We used only four chicken breasts in this recipe, although it serves six
people. The evaporated milk and baked beans contribute protein to the           If you do not have leftover cooked chicken, gently poach the
meal in addition to the concentrated source of protein provided by the          chicken breasts in a little water and herbs. Alternatively, add the
                                                                                uncooked, cubed chicken to the saucepan, before the
• When buying pasta, check on the list of ingredients that it is made from
durum wheat, as the GI is lower than pasta made from flour. Homemade
                                                                                mushrooms, and then stir-fry with the onions and garlic until
pasta also has a high GI, as it is usually made from high GI cake flour.        cooked. 
Sweet and sour hake bake
Serves 4 
500g frozen hake fillets
80 ml (scant 1/3 c) low-fat mayonnaise*
1 medium onion, peeled and grated
2 medium green apples, cored and grated
5 ml (1 t) mustard powder
5 ml (1 t) rosemary or thyme
2 ml (1/2 t) Aromat or other flavour enhancer
45 ml (3 T) lemon juice, freshly squeezed(optional)
a little grated cheese· (optional)
                                                                                1 Preheat the oven to 200°C.
                                                                                2 Place the frozen hake fillets next to each other in an
Nutrients per serving                                                           ovenproof dish.
(Fish and mash)
• Glycaemic Index 54 • Carbohydrates 31g
                                                                                3 Mix the rest of the ingredients, except the cheese, if
• Protein 26g • Fat 5g • Fibre 4g • kJ 1 194                                    using, into a thick paste.
• Glycaemic load 17                                                             4 Spread the sauce over the fish and sprinkle with a little
ONE SERVING FISH AND MASH IS EQUIVALENT TO 3 PROTEIN + 1Yz                      cheese, if desired. Cover and bake for 20 minutes.
                                                                                5 Remove the cover and bake, uncovered, for another 10
                                                                                minutes, or until bubbly and lightly browned.
                                                                                6 Serve with potato and sweet potato mash (2 medium
Dieticians' notes                                                               potatoes with 1 medium sweet potato for 4 servings) and 2
• . This is a lovely, tasty low-fat alternative to otherwise bland              cooked vegetables, or salad.
grilled hake.
• Although Aromat is high in MSG {sodium}, so little is used that is            Add zing to the mash with a little mustard or coriander.
will have almost no effect. If you prefer to avoid MSG, use salt
                                                                                If you do not have lemon juice, use apples with a tart
                                                                                flavour. This sauce is great on leftover chicken, served on a
                                                                                toasted slice of seed loaf. 

Country-style tuna bake
Serves 4 
125g durum wheat screw noodles(uncooked)
5 ml (1 t) canola or olive oil
1 onion, peeled and chopped
125g sliced mushrooms(1/2 punnet)
15 ml (1T) flour
15 ml (1 T) tomato puree
125 ml (1/2 c) low-fat milk or skim-milk
Pinch of dried basil
1 ml salt
Freshly ground black pepper
1 x 170 9 tin tuna in brine. drained                                            1 Preheat the oven to 180°C.
60 9 12 matchboxes)low-fat Cheddar cheese, grated                               2 Cook the pasta in plenty of boiling, lightly salted
10 ml (2 t) grated Parmesan cheese
                                                                                water until just tender. Drain and set aside.
Nutrients per serving                                                           3 Heat the oil and saute the onions and mushrooms,
Gl low (38) • Fat 8g • Carbohydrate 28g • Fibre 2g. Protein 18g. kJ 1071        stirring frequently.
VEGETABLE                                                                       4 Blend in the flour and add the tomato puree.
GL 11                                                                           S Mix in the milk, basil, salt and pepper. Continue
                                                                                stirring until the mixture thickens.
Dieticians' notes                                                               6 Combine with the cooked pasta and tuna.
• By doubling up the quantity of the noodles, this is a delicious carbo-        7 Pour the mixture into an ovenproof dish and sprinkle
loading meal. The carbohydrate content will go up to 50 g per portion, but
the protein, fat and GI would remain as low as they are.                        with the Cheddar and Parmesan cheese.
• Normally we do not recommend flour for thickening of sauces as it has a       S Bake in preheated oven for 25-30 minutes.
high GI. But in this recipe, the low GI milk and pasta offset the small         9 For a complete meal, serve with a large mixed
amount of flour used.
• The higher fat content of this fish dish, despite using so little tuna in     salad.
brine, is due to the inclusion of milk and cheese. It can be lowered slightly    
by using skim milk. 
Mini meatballs
Makes 24 small meatballs or 6 hamburger patties 
410g tin lentils, drained
400 g minced topside beef
1 medium onion, peeled and finely chopped
1/2 small green pepper, seeded and finely chopped
5 ml (1 t) crushed garlic
10 ml (2 t) dried mixed herbs
60 ml (1/4 c) tomato sauce, or 'lite' tomato sauce
1 egg, lightly beaten
2 ml (1/2 t) salt
freshly ground black pepper                                                   1 Preheat the oven to 200°C while preparing the mince
180 ml (3/4 c) oat bran or lower Gl oats                                      mixture.
Nutrients per mini meatball                                                   2 In a bowl, combine the lentils, beef, onion, green pepper,
Gl low (37). Fat 2 g • Carbohydrate 4 g •Fibre 1 g. Protein 5 g • kJ 251      garlic, herbs, tomato sauce, egg, salt and pepper. Mix well.
1 MINI MEATBALL IS EQUIVALENT TO 1 PROTEIN                                    Add enough oats for a burger consistency. Shape into 24
4 MINI MEATBALLS ARE EQUIVALENT TO 3 PROTEIN                                  small meatballs and place on a lightly greased baking tray.
1 HAMBURGER IS EQUIVALENT TO 3 STARCH AND 3 PROTEIN                           3 Bake for about 40 minutes, or until cooked, turning
GL 27                                                                         halfway through the cooking time. Serve hot with 2-3
                                                                              cooked vegetables or a large salad, and mustard or
Dieticians' notes                                                             chutney if desired.
• If making hamburgers, ordinary bread rolls can be used as these             These meatballs make a great picnic snack if served cold,
patties have a very low Gl. Together the roll and the patty would             dipped into a sauce made of chutney and low-fat cottage
have a GI of 57, but the amount of starch is a little high with a GL          cheese, or a dip made of 'lite' mayonnaise and chutney in a
of 27 per hamburger.                                                          1: 1 ratio (remember to count 1 fat). 

Herbed lamb and pasta
Serves 4
150 g (1 3/4 c) durum wheat pasta tubes, e.g. penne,
5 ml (1 t) canola or olive oil
250 g deboned lamb, any cut, all visible fat removed, cut into 1 cm
1 onion, peeled and chopped
1 stalk celery, chopped
10 ml (2 t) crushed garlic
5 ml (1 t) dried tarragon
5 ml (1 t) dried rosemary, crumbled
1/2 chicken stock cube dissolved in
250 ml (1 c) boiling water                                                    1 In a large pot of lightly salted boiling water, cook the
1 x 410g tin baked beans in tomato sauce                                      pasta until just tender. Drain well.
60 ml (1/4 c) chopped parsley                                                 2 Meanwhile, in a large non-stick frying pan, heat the
Nutrients per mini meatball                                                   oil over medium heat until hot but not smoking. Add
Gl low (40). Fat 7g • Carbohydrate47 9 •Fibre 10g • Protein 24 g • kJ 1 440   the lamb and cook, stirring frequently, for 3 minutes
                                                                              until no longer pink.
GL 19                                                                         3 Add the onion, celery, garlic, tarragon and
                                                                              rosemary, and cook for another 3 minutes, stirring
Dieticians' notes                                                             gently.
• Mutton and lamb are the fattiest red meats available. It is for this        4 Add the stock and beans and bring to the boil.
reason that so little is used in this recipe, together with beans help
to bring the fat content of the dish down.
                                                                              Simmer for about 5 minutes, stirring frequently and
• This dish is suitable for carbo-loading as it is high in slow-release       mashing some of the beans against the side of the
carbohydrates, and low enough in fat and protein.                             pan, until the sauce is slightly thickened.
• Pasta made from durum wheat (semolina) has a low GI. Home-                  5 Add the parsley, toss with the hot pasta and serve
made pasta made from flour has a high GI, as does commercial                  with a large salad.
pasta made from soft wheat.
• Remember, that even though pasta has a low GI, it is a very                 The mashed beans in this sauce add heartiness and
concentrated carbohydrate source and thus portions must be kept               thicken the sauce. The parsley adds a bright green
small, as has been done in this recipe.                                       colour. 
Pineapple fluff
Serves 10


250 ml (1 c) rooibos tea
1 x 380 g can low-fat evaporated milk*
1 x 80 g packet pineapple jelly
1 x 410 g can crushed pineapple, drained
2 digestive biscuits, crushed
pineapple pieces and cherries to decorate (optional)

                                                                         1 Make the rooibos tea, and place the evaporated milk can
                                                                         in the freezer.
Nutrients per serving                                                    2 Add the tea to the jelly powder and stir until completely
Glycaemic Index 55 • Carbohydrates 16 g •Protein 4 g • Fat 2 g • Fibre
negl. • kJ 378 • Glycaemic load 8
ONE SERVING IS EOUIVALENT TO 1/2 STARCH + 1/2 DAIRY/MILK                 3 Place in the refrigerator and cool until just starting to set,
                                                                         about 30 minutes. I
Dieticians' notes                                                        4 When the jelly is almost set, remove the evaporated milk
• This pudding is suitable for diabetics, even though it contains        from the freezer, pour the contents into a large glass bowl,
ordinary jelly and sweetened canned fruit. Note that we did not          and beat until thick and creamy.
use the syrup.                                                           5 Fold the syrupy jelly and crushed pineapple into the
• The low GI evaporated milk lowers the GI of the pudding to             beaten milk.
acceptable levels.                                                       6 Pour the mixture into a serving bowl or dish and
• As this pudding is low in kilojoules, it can be enjoyed after any of   refrigerate for at least 1 hour.
the low GI main meals.                                                   7 Sprinkle crushed biscuits over and garnish with pineapple
                                                                         pieces and cherries just before serving.
                                                                         Any flavour of jelly can be used, as long as it is yellow to
                                                                         match the pineapple.
                                                                         The biscuit topping is optional, but gives the pudding an
                                                                         added crunch.

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