3 family meals for the week

How To make family meals for the week

by Yassine
3 family meals for the week

3 family meals for the week

Are you ready to batch 3 family meals for the week ahead and three to store in the freezer for another time in just 45 minutes? You will be making three recipes, each of which is doubled up to feed eight people, so you simply need to split the recipe into two family meals before freezing one and putting the other in the fridge for the week ahead. The recipes are a mixture of cooked and no-cook freezer-bag meals, so while one recipe is bubbling away on the stove or cooking in the oven, you can be making the next meal ready for the fridge and freezer.

The shopping list on the opposite page includes everything you need and I have scaled up the ingredients for you so you don’t need to worry about doubling the recipe. Simply buy what’s on the shopping list and you will have everything you need to make the six meals. Once you have your shopping, lay the ingredients out into piles according to the groupings overleaf, so you have exactly what you need for each recipe to hand. Then simply follow the numbered guide and you can’t go wrong!

Don’t panic if this takes you more than 45 minutes the first time you cook it – you will get quicker each time you make it. So, roll up your sleeves, get cooking and think about the time you will be saving yourself in the future!

INGREDIENTS for

SWEET & SOUR CHICKEN

  • 4 skinless, boneless chicken breasts, cut into bite-sized pieces
  • 4 tbsp cornflour
  • 4 tbsp low-sodium soy sauce
  • 4 tbsp runny honey
  • 4 tbsp white wine  vinegar
  • 4 tsp frozen chopped garlic
  • 2 tsp frozen chopped ginger
  • × 400g can pineapple chunks, drained and juice reserved low-calorie cooking spray
  • cups (230g) of frozen chopped onions
  • 2 large carrots, peeled and cut into matchsticks
  • 4 cups (700g) frozen sliced peppers

KUNG PAO PORK

  • 8 tbsp low-sodium soy sauce
  • 4 tbsp cornflour
  • 2 tbsp white wine vinegar
  • 4 tbsp sweet chilli sauce
  • 8 spring onions, finely sliced
  • 2 tsp frozen chopped garlic low-calorie cooking spray
  • 2 onions, finely sliced
  • 4 red peppers, deseeded and finely sliced
  • 2 large carrots, peeled and cut into matchsticks
  • 1kg lean, diced pork
  • 2 cups (480ml) low-sodium chicken stock

THAI SEA BASS PARCELS

  • 4 tsp frozen chopped garlic
  • 4 tsp frozen chopped ginger
  • 2 tsp lemongrass paste
  • 3–4 tbsp sweet chilli sauce
  • 8 spring onions, finely sliced
  • 10 tbsp low-sodium soy sauce
  • 500g pak choi
  • 8 sea bass fillets
  • you will also need 8 30×25cm (12×10in) rectangles of foil

METHOD for 3 family meals for the week

SWEET & SOUR CHICKEN

  1. Put the chopped chicken breasts into a mixing bowl and sprinkle over 2 tablespoons of the cornflour, turning the chicken in the cornflour to ensure it is well
  2. In a separate bowl, combine the remaining 2 tablespoons of cornflour with the soy sauce, honey, white wine vinegar, garlic, ginger and the reserved juice from the can of pineapple Stir to combine and set aside.
  3. Spray a frying pan with low-calorie cooking spray and place over a medium Add the onions, carrots and cornflour-coated chicken and cook, stirring continuously, for 5 minutes.
  4. Add the peppers and pineapple chunks to the pan and continue to cook, stirring, for 3 minutes, until the peppers have
  5. Pour over the sauce and leave to cook, stirring occasionally, for 5 minutes, until the sauce is thick Remove from the heat and set aside to cool.

KUNG PAO PORK

  1. Put the soy sauce, cornflour, white wine vinegar, sweet chilli sauce, spring onions and garlic in a small bowl and stir to Set aside.
  2. Spray a frying pan with low-calorie cooking spray and place over a medium Add the onions, sliced peppers, carrots and diced pork and leave to cook, stirring occasionally, for around 8 minutes, until the pork is cooked through and the vegetables have softened.

THAI SEA BASS PARCELS

  1. Put the garlic, ginger, lemongrass paste, sweet chilli sauce, spring onions and soy sauce in a small bowl and stir to Set aside.
  2. Lay your 8 rectangles of foil next to each other in the kitchen Pull the leaves from the pak choi and distribute them equally between the foil rectangles, placing the leaves in the centre of each rectangle.
  3. Lay a seabass fillet on top of each pile of leaves.
  4. Spoon the sauce over the sea bass fillets, dividing them equally between each fillet. Bring up the sides of each sheet of foil and scrunch them together to form a well-sealed parcel.
  5. Place 4 parcels each in 2 large, labelled freezers Transfer 1 of the bags to the freezer for up to 3 months. Transfer the other bag to the fridge to use in the coming week. Make sure you label the bag for the fridge with the use-by date of the sea bass, so that you know when it has to be used by.

SWEET & SOUR CHICKEN CONTINUED…

  1. Once the Sweet & Sour Chicken has cooled to room temperature, divide it between 2 large, labelled freezer bags and add half of the sauce to each Freeze one flat in the freezer for up to 3 months and keep the other in the fridge to use in the week ahead.

KUNG PAO PORK CONTINED…

  1. Once the Kung Pao Pork has cooled to room temperature, divide it between 2 large, labelled freezers Freeze one flat in the freezer for up to 3 months and keep the other in the fridge to use in the week ahead.

Congratulations!

You have just made six meals! Three for the week ahead and three for the freezer.

WHEN YOU COME TO COOK 3 family meals for the week

SWEET & SOUR CHICKEN

3 family meals for the week

FROM THE FRIDGE

Reheat the chicken in a saucepan over medium heat until piping hot, or transfer to a microwaveable bowl and heat on high for 5–6 minutes, until piping hot. If the sauce is too thick, add a splash of water to loosen it.

FROM THE FREEZER

Remove the chicken from the freezer and leave it to fully defrost in the fridge, ideally overnight. Once defrosted, reheat the chicken in a saucepan over medium heat until piping hot, or transfer to a microwavable bowl and heat on high for  5–6 minutes,  until piping hot. If the sauce is too thick, add a splash of water to loosen it.

To serve

Lighter Serve: Cauliflower Rice

Family Serve: Basmati rice and prawn crackers

KUNG PAO PORK

FROM  THE FRIDGE

Reheat the pork in a saucepan over medium heat until piping hot,  or transfer to a microwavable bowl and heat on high for 5–6 minutes, until piping hot. If the sauce is too thick, add a splash of water to loosen it.

FROM THE FREEZER

Remove the pork from the freezer and leave it to fully defrost in the fridge, ideally overnight. Once defrosted, reheat the pork in a saucepan over medium heat until piping hot, or transfer to a microwavable bowl and heat on high for 5–6 minutes, until piping hot. If the sauce is too thick, add a splash of water to loosen it.

To serve

Lighter Serve: Cauliflower Rice and a sprinkling of unsalted cashew nuts

Family Serve: Basmati rice and a sprinkling of unsalted cashew nuts

THAI SEA BASS PARCELS

FROM THE FRIDGE

Preheat the oven to 180°C/350°F/gas mark 4. Lay the parcels on a baking tray and transfer to the oven for 15 minutes, until the sea bass is cooked through. Open the parcels and transfer the contents to serving plates. Serve hot.

FROM THE FREEZER

Remove the sea bass parcels from the freezer and leave them to fully defrost in the fridge, ideally overnight. Once defrosted, preheat the oven to 180°C/350°F/gas mark 4. Lay the parcels on a baking tray and transfer them to the oven for 15 minutes, until the sea bass is cooked through. Open the parcels and transfer the contents to serving plates. Serve hot.

To serve

Lighter Serve: Steamed green vegetables

Family Serve: Wholewheat noodles and steamed green vegetables

Related Posts

Leave a Comment