Weekly Meal Plan – Winter Week 13, 2022
Vegetable Tagine / Chicken Cacciatore / Korean Pork Rice Bowl / Steak Sandwich
Chicken Cacciatore
Choose either the dump and run slow cooker version or pop it in the oven for an hour. Totally up to what suits you on the day.
Ingredients
- 6 chicken thighs
- 1 tbsp olive oil
Sofrito
- 1 onion - roughly chopped
- 4 garlic cloves
- 3 celery stalks - roughly chopped
- 1 carrot - roughly chopped
Sauce
- 150 ml red wine
- 800 grams tinned tomatoes
- 300 grams mushrooms - sliced, any variety (lovely if you can mix it up)
- 8 sprigs thyme
- 1 tsp dried oregano
- ¼ cup basil -roughly chopped
- ¼ cup parsley - roughly chopped
- ½ cup kalamata olives
To Serve
- mashed potato, polenta or pasta
- steamed green beans or side salad
Instructions
- Preheat oven to 190C
- In a large oven proof pan with lid, heat olive oil. Season chicken with salt and pepper and cook for a minute each side to brown. Remove and set aside.
- To make the sofrito, blitz all ingredients in blender until finely chopped. Add to pan and cook for 5 minutes.
- Pour in wine and cook for a further minute. Add tomatoes, oregano, thyme, mushrooms. Season with salt and pepper and stir to combine. Nestle chicken in sauce.
- Pop in oven with lid on and cook for 40 minutes. Remove and add olives, basil and parsley and stir. Return to oven for a further 20 minutes with lid off.
- Remove from oven, check seasoning. Serve with sides of choice.
Slow Cooker
- Place all ingredients, except olives, basil and parsley, in the slow cooker and cook on low for 6-8 hours. Just before serving, add olives, parsley and basil.
Tips and Variations
GLUTEN FREE
LOW CARB - Choose low carb sides (cauliflower mash, steamed greens or salad)
VEGETARIAN - Use 2 x 400 gram tins lentils, add extra mushrooms.
Total calories are calculated without sides
Nutrition
Calories: 265kcal | Carbohydrates: 16g | Protein: 26g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 107mg | Sodium: 477mg | Potassium: 962mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2411IU | Vitamin C: 22mg | Calcium: 88mg | Iron: 4mg
