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Weekly Meal planner with Kevin Dundon!

Wednesday, 24 March 2010

Kevin is in with us every Monday for his next 4 dates for this strand. He has been given the mammoth challenge to create a weeks shopping list for a family of four for under €100. He has also created the menu for the breakfast, lunch and dinner for the 7 days. Each week he will cook up two recipes from the weekly planner. This planner will be up on the website for the whole month of Feb and March so the viewers can log on and view them.


Kevin Dundon Head chef at Dunbrody House

The following grocery list was shopped by Kevin in early Feb, note, prices may have changed since then.

7 Day Menu

Shopping List-

Shopping list complete on Friday 5th February 2010
Dunne's Stores, Kilkenny

Special Offers do Apply
Prices may be subject to Slight Changes


Meat:

. Pork Chops (4) 3.12
. Ham Pack (Ham & Rashers) 6.00
. Beef Mince 5.00
. Round Roast Beef 7.71
. Stewing Beef 3.76
. Whole Chicken 5.00
. Sausages 1.20

. Turkey Mince 1.25

Total: €32.84

Vegetables:

. Iceberg Lettuce 0.85
. Onions 0.69
. Potatoes (2.5kg) 3.99
. Carrot & Parsnip Bag 2.99
. Turnip 0.89
. Cabbage 1.00
. Mushrooms 1.19
. Tomatoes 1.29
. Mushrooms 1.19
. Brocolli 1.10
. Frozen Peas 1.09
. Mixed Peppers 1.99
. Leeks 1.30
. Celery 0.80
. Courgette 0.70
. Limes 0.90
. Red Chillies 1.09
. Coriander 0.99

Total: €24.04


Fruit Snacks:

. Pears (8) 1.73
. Apples (12) 1.33
. Oranges (12) 1.99
. 3 lemons 1.00
. Bananas 1.20

Total €7.25


Breakfast Items:

. Bread (3) 1.65
. Butter 1.09
. Porridge 1.59
. Cream (2) 2.38
. Milk (2) 1.49
. Eggs (12) 4.10

Total: €13.79

Dried Goods:

. Tin Tomatoes (2) 0.90
. Rice (1kg) 1.25
. Penne Pasta 0.57
. Fresh Breadcrumbs 0.89
. Noodles 1.53
. Pitta Breads 1.40
. Mayonnaise 2.05
. Soy Sauce 1.79
. Honey 0.99
. Grated Mozzarella
. 1.80
. Cooked Ham (1lb) 3.00
. Arborio Rice 1.59
. Grated Parmesan 3.00

Total €20.76

Total Cost of Shopping: €98.68


The following is the meal plan for this week.

Weekly Menu

Monday:
. Porridge, Tea & Toast
. Sandwich & Fruit
. Pork Chops with Onion Gravy

Tuesday:
. Sausages, Tea & Toast
. Sandwich & Fruit
. Beef Kebabs with Vegetable Stir fry & Rice

Wednesday:
. Porridge, Tea & Toast
. Sandwich & Fruit
. Loin of Bacon, Parsley Sauce

Thursday:
. Grilled Bacon, Tea & Toast
. Sandwich & Fruit
. Beef Casserole with Creamy Mash Potato

Friday:
. Porridge, Tea & Toast
. Roasted Garlic Risotto
. Vegetarian Pasta Bake

Saturday:
. Fresh Fruit Salad, Tea & Toast
. Cheddar Cheese & Bacon Omelette
. Roast Chicken with Mushroom & Courgette Filling

Sunday:
. Grilled Tomato with Poached Egg, Tea & Toast
. Chicken Burgers
. Kevin's Pot Roast

Rich Beef & Root Vegetable Casserole

Ingredients
. 2lb/900g diced beef
. 2 medium onions
. 1 measure of brandy-optional
. 2oz/50g plain flour
. 2 dessertspoons tomato puree
. 1 large glass red wine
. 16floz/500ml beef stock
. 1 large onion-diced
. 3 large carrots-diced
. 7oz/200g turnip-diced
. 6 cloves of garlic
. 4 tablespoons chopped parsley
. 2 sprigs of thyme
. Bouquet Garni

Method
1. Preheat the oven to 180C/350F/Gas Mark 4
2. Trim any excess fat or sinew off the beef-this will prevent toughening of the casserole.
3. Heat a large heavy based frying pan with a little butter and, in batches, brown off the diced beef. Transfer to a large casserole dish at this stage and add the sprigs of thyme and the bouquet garni.
4. Add in the carrots, turnips, onions and diced garlic into the pan and cook these for a couple of minutes until they are all nicely browned off. At this stage sprinkle in the flour and use the flour to coat all of the vegetables and also to dry up any of the juices left behind by the beef.
5. Pour in the red wine and beef stock at this stage. Mix in the brandy and tomato puree at this stage and allow the entire mixture to come to the boil.
6. Pour this over the beef in the casserole dish (which already has the bouquet garni and fresh rosemary) and cover the casserole.
7. Transfer to the oven for up to 2 hours until the meat is nice and tender and then at this stage remove from the oven and sprinkle with some chopped parsley.

Delicious served with plan boiled basmati rice.


Vegetarian Pasta Bake

Ingredients
. 12oz/350g penne pasta
. 1 red onion
. 2 tin chopped tomatoes
. 2 floz/50ml pouring cream
. 1 dessertspoon of freshly chopped mixed herbs
. 1 ½ mixed peppers-sliced
. 6 mushrooms
. 2 cloves garlic
. ½ head brocolli

Method
1. Place the penne pasta into a large pot of boiling salted water and bring to the boil.
2. Thinly slice all of the vegetables into thin strips, chop the garlic into small pieces.
3. Heat a large saucepan with a little oil or butter and add the garlic. Cook slowly for 4-5 minutes until it is gently cooked. Next add in the sliced red onion, mixed peppers and broccoli together with the sliced mushrooms (basically you can use any vegetables with this recipe so just play around with what you have)
4. Cook the vegetables until they have all softened down-this will possibly take a further 5 minutes. Next add in the tin of chopped tomatoes (i normally wash out the tin with a little extra water and add this to the dish just to make sure that you get all of the goodness of the tomatoes into the dish and also it will make a delicious sauce.)
5. And the pouring cream and allow the entire mixture to come to the boil. Add in the chopped mixed herbs and the pasta in the hot sauce. Correct the seasoning and serve immediately and pour it into a large casserole dish

Topping
. 1 tablespoon chopped parsley
. 4oz/110g breadcrumbs
. 2oz/50g grated cheese

1. Mix all ingredients together
2. Spread on top of the pasta and bake in a hot oven (180C/350F/Gas Mark 4) for 15-20 minutes until bubbling.


The Weekly Meal Planner Recipes

MONDAY

Pork Chops with Onion Gravy

Ingredients
. 4 thick cut pork chops
. 1 head of Savoy Cabbage
. 2oz/50g butter
. Seasoning
. 6-8 potatoes
. 1 teaspoon of wholegrain mustard
. 2 apples-quartered

Method
1. Peel, boil and mash the potatoes with a little butter and milk.
2. Season with salt and pepper and stir in the wholegrain mustard.
3. Preheat the oven to 180C/350F/Gas Mark 4
4. Meanwhile peel and core the apples-and leave them cut in quarters
5. Heat a large frying pan with a little oil and quickly seal the pork chops for 3-4 minutes on either side.
6. At this stage add in the apples and some extra butter (1oz/25g) and allow the apples to caremelise.
7. Transfer the pork to a baking dish and place the pork and the apples into the oven for a remaining 10-12 minutes to ensure the pork is well cooked through.

To Serve
1.
Spoon some of the potatoes onto the serving platter, topped with the buttered cabbage and then arrange the pork chops on top of each.
2. Serve with a few of the roasted apples as a suitable accompaniment.

Onion Gravy

Ingredients
. 1 medium onion-sliced into very thin slices
. ½ glass of white wine
. 300ml beef stock
. 1 dessertspoon of soy sauce
. 1 teaspoon of Wosteshershire Sauce

Method
1.
When you are finished cooking the chops retain the pan.
2. Strain off as much fat as you can and then turn on the heat under the pan.
3. In a little butter fry off and begin to caramelise the onions until they have softened nicely.
4. Add in all the liquids and allow the mixture to come to the boil and boil for 5-6 minutes until the sauce has sufficiently reduced.

TUESDAY

Beef Kebabs, Yoghurt Dressing & Rice

Ingredients
. 1 ½ lb minced beef
. 50g breadcrumbs
. ½ teaspoon of ground coriander
. Pinch turmeric
. ½ teaspoon of ground cumin
. ½ chopped red onion or 1 bunch spring onions
. 2 cloves of garlic crushed
. 1 egg
. 2 tablespoons natural yoghurt
. Chopped parsley/coriander (2 dessertspoons)

Method
1. Mix all ingredients together in a bowl until thoroughly combined.
2. Soak the wooden skewers if using.
3. Roll the Koftas into long cylindrical shapes and thread them onto your desired skewers.
4. It is best, where at all possible to refrigerate the mixture for at least an hour before cooking in an attempt to harden them up as if not they can have a tendency to break before cooking.
5. Brush the Koftas with oil before cooking and then cook in the oven for 12-14 minutes just to firm them up.
6. Grill under a hot grill until browned all over
7. Make sure they are fully cooked through to the centre.


Yoghurt Dressing

Ingredients
. 1 cucumber-chopped finely
. 200ml natural yoghurt
. 1 dessertspoon freshly chopped mint
. 2 cloves crushed garlic

Method
1. Mix all together and serve, well chilled.
2. Serve with Rice and a vegetable stir fry if desired.

WEDNESDAY

Loin Of bacon, Parsley Sauce

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.
5. Bake for 15-20 minutes until completely heated through and well glazed, basting occasionally.

6 large potatoes, peeled

Method
1. 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.

To Serve
2.
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.

Parsley Cream Sauce

Ingredients

. 1oz/25g butter
. 1oz/25g flour
. ½ pint/300ml Milk
. Chopped parsley (2 dessertspoons)
. 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. Add in chopped parsley together with the white wine.
7. Serve as required.

THURSDAY

Rich Beef & Root Vegetable Casserole

Ingredients
. 2lb/900g diced beef
. 2 medium onions
. 1 measure of brandy-optional
. 2oz/50g plain flour
. 2 dessertspoons tomato puree
. 1 large glass red wine
. 16floz/500ml beef stock
. 1 large onion-diced
. 3 large carrots-diced
. 7oz/200g turnip-diced
. 6 cloves of garlic
. 4 tablespoons chopped parsley
. 2 sprigs of thyme
. Bouquet Garni

Method
1. Preheat the oven to 180C/350F/Gas Mark 4
2. Trim any excess fat or sinew off the beef-this will prevent toughening of the casserole.
3. Heat a large heavy based frying pan with a little butter and, in batches, brown off the diced beef. Transfer to a large casserole dish at this stage and add the sprigs of thyme and the bouquet garni.
4. Add in the carrots, turnips, onions and diced garlic into the pan and cook these for a couple of minutes until they are all nicely browned off.
5. At this stage sprinkle in the flour and use the flour to coat all of the vegetables and also to dry up any of the juices left behind by the beef.
6. Pour in the red wine and beef stock at this stage. Mix in the brandy and tomato puree at this stage and allow the entire mixture to come to the boil.
7. Pour this over the beef in the casserole dish (which already has the bouquet garni and fresh rosemary) and cover the casserole.
8. Transfer to the oven for up to 2 hours until the meat is nice and tender and then at this stage remove from the oven and sprinkle with some chopped parsley.
9. Delicious served with plan boiled basmati rice.

FRIDAY

Vegetarian Pasta Bake

Ingredients
. 12oz/350g penne pasta
. 1 red onion
. 2 tin chopped tomatoes
. 2 floz/50ml pouring cream
. 1 dessertspoon of freshly chopped mixed herbs
. 1 ½ mixed peppers-sliced
. 6 mushrooms
. 2 cloves garlic
. ½ head brocolli

Method
1.
Place the penne pasta into a large pot of boiling salted water and bring to the boil.
2. Thinly slice all of the vegetables into thin strips, chop the garlic into small pieces.
3. Heat a large saucepan with a little oil or butter and add the garlic. Cook slowly for 4-5 minutes until it is gently cooked.
4. Next add in the sliced red onion, mixed peppers and broccoli together with the sliced mushrooms (basically you can use any vegetables with this recipe so just play around with what you have)
5. Cook the vegetables until they have all softened down-this will possibly take a further 5 minutes.
6. Next add in the tin of chopped tomatoes (i normally wash out the tin with a little extra water and add this to the dish just to make sure that you get all of the goodness of the tomatoes into the dish and also it will make a delicious sauce.)
7. And the pouring cream and allow the entire mixture to come to the boil. Add in the chopped mixed herbs and the pasta in the hot sauce. Correct the seasoning and serve immediately and pour it into a large casserole dish

Topping
. 1 tablespoon chopped parsley
. 4oz/110g breadcrumbs
. 2oz/50g grated cheese

Mix all ingredients together & spread on top of the pasta and bake in a hot oven (180C/350F/Gas Mark 4) for 15-20 minutes until bubbling.


Roasted Garlic Risotto

Ingredients
. 12ozs/350g Arborio rice
. 2 shallots-peeled and finely diced
. 1 head garlic
. ½ teaspoon of fresh thyme
. ½ glass of dry white wine
. 1 ¾ pints/1 litre boiling chicken stock
. 1ozs/25g butter
. 3 ½ flozs/100ml cream (optional)
. 3ozs/75g freshly grated parmesan
. Cracked Black Pepper & Salt

Method
1
. Preheat the oven to 180C/350F/Gas Mark 4
2. Half the garlic across and sprinkle with some salt. Roast the garlic for 35 minutes until it has softened. Allow to cool and then squeeze all of the flesh out.
3. Choose a wide saucepan with a thick base.
15. On a low heat slowly melt the butter and add the chopped shallots, thyme and cook very gently until completely softened.
4. Add in the Arborio rice and mix well in to ensure that it does not stick to the base of the pan at this crucial time.
5. Allow the rice to become glazed and cook without any liquid for 3-4 minutes whilst continuing to stir at all times.
6. Next add in the white wine and again, do continue to stir the rice because the wine will evaporate off quite quickly.
7. Boil up the chicken stock and add some of this into the rice (the low heat being maintained at all times).
8. Add the stock little by little and never adding the next ladle until the previous one has evaporated. It is vitally important not to rush this process but continue to add all of the liquid until the rice is plump and tender.
9. Season this mixture now and add the roasted garlic puree and if you wish to obtain a nice creamy risotto you can add the cream and parmesan cheese now. Adding just parmesan will also generate positive results.

10. Serve immediately with additional parmesan cheese if desired.

Kevin's Top Tip!
It is important that the chicken stock is hot at all times before being added to the dish because if not it will cool the risotto down during cooking and make it very 'stodge like'.


SATURDAY

Roast Chicken with Mushroom & Courgette Stuffing

Ingredients
. 1 Large free range chicken
. 3oz/75g butter
. 8oz/225g soft white breadcrumbs
. 4oz/110g wild mushrooms-roughly torn
. 1 medium sized courgette-diced
. ½ medium sized onion-diced
. 1 dessertspoon freshly chopped sage
. Grated zest of 1 lemon

Method
1. Melt the butter in a medium sized saucepan and add to that the diced onion, courgette and wild mushrooms 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 sage 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.
5. 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.
6. Transfer the chicken to the oven and roast for 15-20 minutes. At this stage reduce the temperature of the oven 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.

Red Onion Gravy

Ingredients
. 1oz/25g butter
. 2 red onions-diced
. 2oz/50g plain flour
. ½ glass red wine
. 450ml boiling hot chicken stock

Method
1. Dice the red onions into relatively small pieces. Sauté the red onions in a medium saucepan with the butter until they are almost fully softened.
2. At this stage you can sprinkle the plain flour over the onions and allow them to become coated. There is no need to take the pot off the direct heat to do this because browning of the flour will only further develop the flavour of the sauce.
3. Now pour in the red wine and the stock and whisk continuously until the sauce has thickened. One the chicken is roasted add in the pan juices off the chicken and these will add a tremendous flavour and body to the sauce.


Cheddar Cheese & Bacon Omelette

Ingredients
. 3 large free range eggs
. 2 tablespoons pouring cream
. Seasoning
. 1 teaspoon freshly chopped parsley
. 2 rashers of bacon-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 bacon 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.


SUNDAY

Pot Roast

Ingredients
. 2 kg (4 lbs) joint of beef
. 4 small whole onions or shallots, peeled
. 1lb/450g chopped carrots/parsnips/turnips
. 2 heads of garlic
. Bunch of fresh herbs
. 250 ml (1/2 pt) beef stock
. Salt and pepper

Method
1. Hear a large casserole dish on the range. Seal off the beef all the way around until it is brown all over.
2. Preheat the oven to 150C/300F/Gas Mark 2
3. Add in the vegetables and garlic and some fresh herbs and brown them off slightly as well.
4. Pour in the stock or you could use red wine and cover with a tightly fitting lid.
5. Place in the oven and cook for 2 ½ to 3 hours until beef is very tender

Serving Suggestions
Slice the meat and serve with the vegetables and cooking juices. And serve with some crispy roast potatoes

Citrus Chicken Burgers

Ingredients
. 1lb/450g minced chicken
. ½ red onion-finely diced
. ½ red chilli-finely diced
. 1 tablespoon chopped coriander
. Grated zest of 1 lime
. 3oz/75g fresh white breadcrumbs
. 1 egg yolk

Method
1. Place the minced chicken into a large mixing bowl and add of the other ingredients to it.
2. Make sure that the lemongrass is very finely diced. Use the egg yolk to bind all of the ingredients together.
3. Shape the mixture into burger shapes-however do not have them too thick as they will dry out before they are sufficiently cooked later on.
4. Once you have moulded the burgers into shape, cover them down with some cling film and refrigerate them until they have set a little.
5. Heat a large frying pan with a little oil and pan fry the burgers on either side until they have become golden brown.
6. If the burgers are a little thicker, after frying, you can pop them into a preheated oven 180C/350F/Gas Mark 4 until they are coked through.

Important
As this is a minced product make sure that the burgers are sufficiently cooked before serving.

Kevin Dundon
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