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Kevin Dundon's Weekly Meal Planner

Thursday, 17 September 2009


Kevin Dundon's Weekly Meal Planner for under €100!

Below you will find the complete list of everything that Kevin will be using in his meal planner.

Read on to find lots of tasty recipe's you can cook for the entire family!


Meat:

Beef Mince €3.00
Roast Beef €6.39
Loin of Bacon €5.99
Whole Chicken €4.49
Black Pudding €0.98
16 Sausages €2.65
Streaky Rashers €1.99
Lamb Steaks €4.00

Total: €28.49

Vegetables:

Potatoes €3.49
Mushrooms €0.89
Tomatoes €1.79
Onions €1.59
Stew Mix €2.99 (Onions, Carrots, Parsnips, and Turnips)
Chillis-mixed €0.45
Cauliflower €1.39
Frozen Peas €1.50
Mixed Peppers (6) €3.98
Garlic €0.51
Ginger €0.70
Cabbage €1.29
Celery €0.89
Lettuce €0.70
½ cucumber €0.50
1 small head broccoli €0.75

Total: €21.42

Fruit Snacks:

Pears (8) €1.73
Apples (12) €1.33
Oranges (12) €1.99
Blueberries €1.99
3 lemons €1.00

Total €8.04

Breakfast Items:

Bread (3) €3.60
Porridge €2.06
Corn Flakes €1.63
Milk (4l) €2.98
Butter (1lb) €1.84
Sugar €0.85
Eggs (18) €3.93
Grated Cheese €2.35
Bread Rolls €1.00
Cream €1.76

Total: €22.00

Dried Goods:

Naan Bread €0.89
Tin Tomatoes (1) €0.45
Rice (1kg) €1.19
Dried Pasta Shells €0.57
Fresh Breadcrumbs €1.49
Red Lentils €1.50
Coconut Milk €1.13
Pearl Rice €1.16
Noodles €1.53
Tortilla Wraps €1.40
Plain Flour €1.25
Mayonnaise €2.05
Raspberry Jam €1.15
Soy Sauce €1.79
Honey €0.99

Total €19.05

Total Cost of Shopping: €99.00


Weekly Menu

Monday:
Porridge, Tea & Toast
Pasta Salad with Mediterranean Vegetables
Bangers & Mash with Onion Gravy & Pea Puree

Tuesday:
Cornflakes, Tea & Toast
Cheese & Tomato Baguettes
Homemade Cottage Pie with Cheesy Mash

Wednesday:
Porridge, Tea & Toast
Egg Mayonnaise
Honey Glazed Loin of Bacon with Cabbage, Wholegrain Mustard Mash

Thursday:
Cornflakes, Tea & Toast
Ham Sandwiches
Mild Lamb Curry with Naan Bread & Braised Rice

Friday:
Porridge, Tea & Toast
Tortilla Wraps filled with Salad
Vegetarian Stir-fry with Buttered Noodles

Saturday:
Blueberry Pancakes, Tea & Toast
Red Lentil & Vegetable Soup
Stuffed Chicken, Roasted Root Vegetables & Potato Wedges

Sunday:
Grilled Bacon, Sausage, Black Pudding & Tomato with Scrambled Egg, Tea & Toast
Roast Beef with Yorkshire Pudding, Cauliflower & Roasted Potato
Creamed Rice Pudding
Cheese & Onion Omelette

Snacks:
Apples
Oranges
Pears

Monday

Porridge, Tea & Toast
Pasta Salad with Mediterranean Vegetables
Bangers & Mash with Onion Gravy & Pea Puree

Pasta Salad with Mediterranean Vegetables:

This is an ideal salad to have ready in advance. It is very simple to make and is also quite healthy

Ingredients
. 10oz/300g pasta shells
. ½ red pepper
. ½ green pepper
. ½ yellow pepper
. 2 large tomatoes
. 1 onion
. 2 tablespoons of oil
. ½ red chilli
. 2 tablespoons freshly chopped parsley

Method
1.Preheat the oven to 180C/350F/Gas Mark 4
2. Bring a large saucepan of salted water to the boil. Add a little drizzle of olive oil which will stop the pasta from sticking.
3. Plunge the pasta into the boiling water and boil according to the packet instructions.
4. When the pasta is cooked strain into a large colander and leave it under cold running water until the pasta has completely cooled down. This process is known as blanching and refreshing. Retain it until required.
5. Meanwhile cut the vegetables into even sized bite size portions and spread out on a baking tray with the finely chopped chilli. Season with a little salt and pepper, drizzle with a little oil and place in the oven and roast for 20-25 minutes or until all of the vegetables have softened completely.
6. Allow the vegetables to cool.
7. Mix the roasted vegetables and the chilled pasta together.
8. Mix in some seasoning and a little additional oil together with some freshly chopped parsley.

Bangers & Mash with Onion Gravy, Pea Puree

Comfort Food at its best!

Ingredients
. 12 large butcher style sausages
. 6 large potatoes, peeled
. Peel, boil and mash the potatoes. Season the potatoes when mashing and add a little bit of butter as well for a richer flavour.
. Heat a pan with a little oil and gently fry the sausages until browned all over.
. Serve the sausages on top of the mash with some of the puree to the side and a drizzle of the rich onion gravy on top of the sausages and mash.

Onion Gravy:
. 1 large onion, finely sliced
. 1 dessertspoon flour
. 300ml beef stock
. 50ml cream
. Whole black peppercorns (approx 6)

Method
1. Add the diced shallots to the pot with a tiny amount of oil. Add the peppercorns now also.
2. Sprinkle in the flour
3. Pour in the cream and the stock at this stage and bring to the boil for approximately 7-10 minutes
4. Allow this to boil and reduce a little allowing this to reduce to a syrup style sauce.

Pea Puree:
. 8ozs/225g frozen peas
. 2 cloves of garlic
. ½ medium sized onion
. 7flozs/200ml cream
. Seasoning

Method
1. In a large saucepan quickly fry off the onion & garlic until lightly browned.
2. Add in the frozen peas and coat with onion & garlic mixture
3. Add in cream and cook until the peas have softened and the cream will have reduced and thickened. (5 minutes)
4. Mix in the seasoning at this stage.
5. Transfer the entire mixture to a food processor or blitz with hand held blitzer until completely smooth

Tuesday:

Cornflakes, Tea & Toast
Cheese & Tomato Baguettes
Homemade Cottage Pie with Cheesy Mash


Homemade Cottage Pie with Cheesy Mash

For those who like to be a day ahead with their dinner options this is the idea dish as t an e very easily prepared ahead and in fact tastes better if it is.

Ingredients
. 450 g/1 lb potatoes, well scrubbed
. 1 tbsp olive oil
. 1 small onion, finely chopped
. 2 sticks celery, finely chopped
. 1 small carrot, finely chopped
. 1 garlic clove, crushed
. 600g/1 ½ lb minced beef
. 1 tbsp tomato puree
. ½ glass red wine (optional) or 50ml beef stock
. 3 tbsp milk
. 25 g/1 oz butter
. salt and freshly ground black pepper
. fresh thyme leaves, to garnish

Method
1. Cover the potatoes with cold water in a pan and add a pinch of salt. Bring to the boil, then simmer for 15-20 minutes or until completely tender when pierced with the tip of a sharp knife.
2. Drain in a colander and peel the potatoes while they are still hot.
3. Meanwhile, heat the olive oil in a pan. Add the onion, celery, carrot and garlic and sauté for 3-4 minutes until just beginning to soften but not colour.
4. Stir the mince into the pan and cook for 2-3 minutes until browned, breaking up any lumps with the back of a wooden spoon.
5. Stir in the tomato puree and red wine/stock and cook gently for another 10 minutes until completely tender.
6. Season to taste and keep warm or reheat as needed.
7. Transfer the beef to an ovenproof casserole dish.
8. Push the cooked peeled potatoes through a potato ricer or sieve using a spatula.
9. Quickly heat the milk in a pan. Beat the butter into the warm mashed potato and then add enough milk to make a smooth puree. Season to taste.
10. Preheat the oven to 190C/375F/Gas Mark 5.
11. Pipe or spoon the potatoes onto the top of the meat mixture.
12. Sprinkle with approximately 2oz/50g grated cheese and bake in the oven for approximately 12-15 minutes or until the potato topping has become golden brown and the meat mixture is really hot on the underneath.

Wednesday:

Porridge, Tea & Toast
Egg Mayonnaise
Honey Glazed Loin of Bacon with Cabbage, Wholegrain Mustard Mash

Honey Glazed Loin of Bacon with Cabbage, Wholegrain Mustard Mash:

The quintessential Irish Dinner!

Ingredients
. 900 g/2 lb loin of bacon
. 4 tablespoons honey
. 2 tablespoons water
. 6-8 whole cloves (optional)
. Salt and freshly ground black pepper
. 2oz/50g breadcrumbs


Method
1. Place the loin of bacon in a large pan and cover with cold water. Bring to the boil, then reduce the heat and simmer for 1 hour until completely tender.

2. Preheat the oven to 180C/350F/Gas 4.
3. Place the honey in a pan with the wholegrain mustard and the water then heat gently until dissolved. Remove the loin of bacon from the water and leave until cool enough to handle, then trim away the rind and excess fat. Slash the remaining thin layer of fat in a criss-cross pattern and stud with cloves.
4. Place the clove-studded loin of bacon in a small roasting tin and brush all over with the honey glaze, pouring any remainder around the joint. Bake for 15-20 minutes until completely heated through and well glazed, basting occasionally.
5. Peel, boil and mash the potatoes. Season the potatoes when mashing and add a little bit of butter as well for a richer flavour. Mix in some wholegrain mustard.
6. Serve the bacon in thin slices with some of the wholegrain mustard mashed potatoes and some boiled cabbage. Also serve some of the delicious mushroom cream sauce.


Mushroom Cream Sauce:

Ingredients
. 1oz/25g butter
. 1oz/25g flour
. ½ pint/300ml Milk
. Selection of mushrooms (4ozs/110g)
. Chopped parsley (1 dessertspoon)
. ½ glass white wine
. Seasoning

Method
1. Put the milk in a saucepan and bring to the boil.
2. Melt the butter slowly in another small saucepan.
3. Add in the flour and mix until combined.
4. Cook this mixture on a low heat for two minutes to take the taste of the flour away.
5. Gradually whisk in the boiling milk and continue to stir, especially around the edges, until it comes to the boil again and then turn the heat right down and cook on a low heat for 10-15 minutes.
6. In a separate pan fry the mushrooms in butter. Add in chopped parsley.
7. Add the cooked mushrooms to the sauce together with the white wine.
8. Serve as required.

Thursday:

Cornflakes, Tea & Toast
Ham Sandwiches
Mild Lamb Curry with Naan Bread & Boiled Rice


Mild Lamb Curry with Naan Bread & Boiled Rice

Ingredients
. 4 lamb steaks (approx 14oz/400g)
. 1 pepper sliced (I normally use a mix of the different colours)
. 5-6 mushrooms-sliced
. 1 onion-thinly sliced
. 4-6 florets of cauliflower-broken into pieces
. 14floz/400ml coconut milk

Chilli Marinade:
. 2 red chillies-seeds retained
. 1inch root ginger
. 2 cloves garlic
. 1 tablespoon oil
. Pinch cayenne pepper (optional)

Method
1. Begin by making the marinade for the lamb.
2. Chop the chilli, garlic and ginger into chunks and add them to the food processor together with a pinch of cayenne pepper. Add the oil and puree until a coarse consistency has been achieved.
3. Shred the lamb into thin strips and place in a small bowl with all of the chilli marinade. Leave to marinade for at least 30 minutes but longer if time allows. The longer you leave it to marinade the hotter it will be.
4. Heat a large wok/shallow based saucepan with a little oil and when it has been sufficiently heated add in the lamb and the chilli marinade and quickly seal it all over until all of the lamb is sealed. Add in the sliced peppers, onions, cauliflower and mushrooms and cook quickly until the vegetables have softened a little.
5. Pour in the coconut milk and allow the entire mixture to come to the boil. Once the mixture comes to the boil allow it to simmer for an additional 5-6 minutes before serving it with some boiled rice and naan bread.
6. If desired you can add in a little fresh coriander to the curry before serving.

Friday:

Porridge, Tea & Toast
Tortilla Wraps filled with Salad
Vegetarian Stir-fry with Buttered Noodles

Tortilla wraps filled with salad:
You can fill your tortilla wrap with a selection of sliced onions, cucumber, tomatoes, shredded lettuce, hardboiled eggs and mayonnaise etc.

Vegetarian Stir-Fry with Buttered Noodles:

Ingredients
. 1 head broccoli
. 4oz/110g mixed peppers sliced
. 1 large carrot-thinly sliced
. 1 large onion-sliced thinly
. ½ green chilli
. 4 mushrooms-sliced
. 2 cloves garlic
. 2 shallots
. 2 tablespoons soy sauce
. 1 tablespoon honey

Method
1. Begin by preparing all the vegetables:
2. Cut the carrots into ribbons
3. Cut the broccoli into small florets
4. Slice the peppers and mushrooms into thin slices
5. Thinly slice the onions and garlic also.
6. Heat a large wok or frying pan to quite a hot temperature.
7. Add in the chopped garlic, shallot and chilli at this stage and quickly cook this until the ingredients have softened. Next add in all of the sliced vegetables and cook for 3-4 minutes at the continued high heat.
8. Add in the soy sauce and the honey at this stage also. Cook until the sauce has heated through and then serve with the buttered noodles.

Buttered Noodles:

Ingredients
. 4 nests dried egg noodles
. 1oz/25g butter

Method
1. Bring a large pan of salted water to the boil.
2. Add in the noodles and cooking according to the packet instructions until tender.
3. Drain off the water and add I the garlic butter. Toss them around to coat them and serve immediately with the stir-fry.
Saturday:

Saturday

Lemon & Blueberry Pancakes, Tea & Toast
Red Lentil & Vegetable Soup
Stuffed Chicken, Roasted Root Vegetables & Potato Wedges


Lemon & Blueberry Pancakes:


Ingredients
. 8oz/225g plain flour
. Pinch salt
. 2 large eggs
. 250-300ml milk
. Grated zest of 1 lemon
. 3oz/75g blueberries

Method
1. In a large mixing bowl sieve the flour and the salt together.
2. Break in the two large eggs and whisk continuously whilst adding the milk until a smooth batter has been achieved. The batter is quite thick-much like the American drop scones.
3. Add in the grated lemon zest at this stage also together with the blueberries. Mix thoroughly until combined and then transfer into the fridge to rest until required.
4. Meanwhile heat a pan until quite hot. Add a little oil or butter to the pan and then spoon in the pancake batter in small batches.
5. Allow to cook for about a moment or two on either side until they are nice and golden brown. Allow extra time if the pancakes are thicker.


Red Lentil & Vegetable Soup

This is a different style of soup than the others in that it is a chunky broth style of soup. The lentils add a depth of flavour but because they are a thickening agent we do not add them too early in the cooking process or in too plentiful a supply.

Ingredients
. 5oz/150g red lentils
. 1 large carrot (peeled)
. 1 large onion (peeled)
. 2 sticks of celery
. 3 cloves of garlic
. 2 rashers of bacon
. 2 sprigs of fresh thyme
. 1 ½ pints/850ml vegetable stock
. 1 rounded teaspoon chilli flakes (optional)
. 1 tin chopped tomatoes
. ½ teaspoon tomato puree

Method
1. The first and perhaps hardest task is to prepare all of the vegetables.
2. Peel the relevant vegetables and dice them all into small dice and set aside.
3. Dice the bacon into small pieces also and set aside.
4. Peel and crush the garlic.
5. Heat a large saucepan with a drizzle of oil. Add in the crushed garlic, bacon and diced vegetables and sauté gently for 8-10 minutes. Add the red lentils and sweat them off with the vegetables for another minute of two.
6. At this stage mix in the tomato puree, chopped tomatoes and thyme sprigs. The chilli flakes can be added at this stage also if you are using them.
7. Next mix in the vegetable stock and bring the mixture gently to the boil.
8. Season the soup at this stage.
9. Reduce the soup to a gentle simmer and cook until all of the vegetables are soft and tender.
10. Transfer to a serving bowl and garnish with a sprig of flat leaf parsley.
11. Alternatively you can puree this soup and serve it as a pureed soup.


Stuffed Chicken, Roasted Root Vegetable & Potato Wedges:

Ingredients
. 1 large chicken
. 3oz/75g butter
. 8oz/225g soft white breadcrumbs
. ½ medium sized onion-diced
. 2 tablespoons freshly chopped sage/parsley/thyme/rosemary etc
. Grated zest of 1 lemon

Method
1. Melt the butter in a medium sized saucepan and add to that the diced onion and cook over a very low heat for 5-6 minutes until all of these ingredients are softened completely.
2. Mix in the lemon zest, the freshly chopped herbs and also the soft white breadcrumbs. Season this mixture lightly. Allow to cool down.
3. Preheat the oven to 200C/400F/Gas Mark 6.
4. Stuff the cavity of the chicken with the cold stuffing and secure the flap with a cocktail stick. Place the chicken onto a roasting tray. Loosen the skin of the chicken and taking a little additional butter gently massage the butter into the breasts of the chicken. Sprinkle a little bit of salt and cracked black pepper over the skin.
5. Transfer the chicken to the oven and roast for 15-20 minutes. At this stage reduce the temperature of the oven (170C/325F/Gas Mark 3) and cook for a further hour or until the juices run clear out of the chicken. The flesh (particularly on the leg and thigh) should feel tender indicating the bird to be cooked.


Salt & Pepper Wedges

Preheat the oven to 180C/350F/Gas Mark 4

Method
1. Wash some rooster potatoes (4-5) and cut into chunky wedges.
2. Drizzle with a small amount of oil and some cracked salt & black pepper
3. Mix them all together in a bowl and place on a baking tray lined with parchment.
4. Bake for 30-35 minutes until crispy and well cooked through to the centre.

Roasted Vegetables:

Ingredients
. 2 carrots
. ½ turnip
. 2 sticks celery
. 1 onion

Method
1. Heat the oven to 180C/350F/Gas Mark 4
2. Chop the vegetables into rough chunks and place on a roasting tray.
Sprinkle with a little salt and pepper and drizzle with a little oil.
3. Roast for approximately 45-5 minutes until the vegetables are just tender.


Sunday:

Grilled Bacon, Sausage, Black Pudding & Tomato with Scrambled Egg, Tea & Toast
Roast Beef with Yorkshire Pudding, Cauliflower & Roasted Potato
Creamed Rice Pudding
Cheese & Onion Omelette

Roast Beef with Yorkshire Pudding
Ingredients
. 1 housekeepers cut beef (2 ½ lb)
. Yorkshire pudding:
. ½ pint milk
. 3 eggs, beaten
. 255g/9oz plain flour, sifted
. salt and freshly ground black pepper
. Preheat the oven to 190C/375F/Gas Mark 5

Method
1. Place the beef on a roasting tray with a little garlic and a little oil.
2. Season with some salt and pepper and place in the oven to cook for 1 hour.
After this stage remove the beef from the oven and allow to rest for at least 15 minutes. The beef at this stage should be medium.
3. Sieve the plain flour into a large mixing bowl and add in a pinch of salt and pepper.
4. Whisk the eggs and milk together and add this to the plain flour and whisk until a smooth batter has been achieved. Allow to rest.
5. Meanwhile heat a 12 cup muffin tray in the oven having first ¼ filled the cups with vegetable or sunflower oil (ie-about a dessertspoon in the bottom of each) and allow this to heat for 5-10 minutes until the oil is sizzling. About 20 minutes before you are ready to serve you need to divide the batter between the muffin tin and transfer to the oven to cook for 15- 20 minutes until the puddings are well risen and golden brown.

Gravy:

Ingredients
. 1 tablespoon plain flour
. ½ glass red wine
. 300ml chicken stock

Method
1.
Remove the joint of meat from the roasting tray and place the tray on direct heat.
2. Add in the flour and whisk until the mixture becomes dry and lumpy in consistency.
3. Whisk in the red wine and chicken stock slowly.
4. Strain through a fine sieve into a clean saucepan and continue to cook for 10 minutes.
5. Serve drizzled over the beef

Roasted Potatoes:

Ingredients
. 8-12 potatoes
. 2 tablespoon goose/duck fat/oil
. 2 tablespoons plain flour


Method
1. Put the potatoes into a small saucepan, covered with water and bring to the boil.
2. Reduce the heat and simmer for 10 minutes
3. Place the fat on a roasting tray and place the tray in a hot oven (190C/375F/Gas Mark 5) for a few minutes to melt the fat.
4. Strain the potatoes and give them a little shake.
5. Add the flour to the potatoes at this stage and coat the potatoes in the flour.
6. Add the potatoes to the hot fat and cook for 35-40 minutes
7. Serve with boiled florets of cauliflower


Creamed Rice Pudding:

Ingredients
. 300 ml/1/2 pint milk
. 150 ml/1/4 pint cream
. 110g/4oz short-grain pudding rice
. 25 g/1 oz butter
. 40 g/1 1/2 oz caster sugar

Method
1. To make the rice pudding, place the milk in a pan with the cream and bring to a simmer.
2. Stir in the rice, butter, sugar and bring to the boil, stirring until the sugar has dissolved.
3. Reduce the heat to the lowest setting and cook for 45 minutes or until the rice is tender and creamy, stirring frequently.

* Serve with a spoon of jam & some freshly whipped cream

Cheddar Cheese & Onion Omelette

(2 omelettes should be enough for 4 people)


Ingredients
. 3 large free range eggs
. 2 tablespoons pouring cream
. Seasoning
. 1 teaspoon freshly chopped parsley
. ½ onion-diced
. 2oz/50g grated cheddar cheese

Method
1.
In a mixing bowl whisk the three eggs in a bowl with the chopped parsley and a little salt and pepper.
2. Heat a pan with a little oil or butter on the pan and add to it the diced rashers of bacon.
3. Cook the onion until it is golden brown and then add in the whisked up eggs and cream.
4. Cook them over a high heat whisking continuously until the mixture begins to set slightly. Leave it to set for a moment, spread with a portion of the cheese and then fold the omelette over in half and sprinkle with the remainder of the cheese.
5. Pop it under a preheated grill for 30 seconds to melt the cheese and then serve immediately

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