Five Day Dinner Spinner Menu

Monday Grilled cajun chicken breast with quinoa, black beans, tomato and avocado
Tuesday Stewed beans with asparagus, brown basmati rice and poached egg
Wednesday Chili garlic prawn and mango with beetroot, pumpkin, hazelnut couscous salad
Thursday Goan cauliflower, tofu, spinach and chickpea curry with plain naan bread
Friday Sea bass fillet, brown rice with steamed bok choy

Monday: Cajun Chicken Bowl

Ingredients:
• 1 chicken breast
• 2 tablespoons Cajun rub
• 100grams of couscous
• ¾ cups of black beans
• ½ avocado
• ½ cup cherry tomatoes
• 1 clove garlic (sliced or crushed)
• Coriander for garnish

Method:

Marinate the chicken breast with Cajun rub for 2 hours. Prepare the couscous and set aside.
Grill or roast chicken breast. In the meantime prepare the avocado and cherry tomato. For the
black beans, drain water from the tin. Fry your garlic in oil to release flavour. Mix in black beans and
warm thoroughly.

Tuesday: Stewed Beans

Ingredients:
• 2 can mixed beans, rinsed and drained
• 4 chestnut mushrooms (sliced)
• ½ teaspoon smoked paprika
• ½ teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 small red onion (diced)
• 1 can plum tomato (diced or chopped)
• 2 cups chicken broth
• 1 teaspoon Aromat or all-purpose
granules

Method:
Add onion to a pot and stir until fragrant. Add in seasonings and a splash of water and sauté until
soft, about 2 minutes. Add in beans and tomatoes. Stir to incorporate well and add in chicken broth.
Bring mixture to a simmer and reduce heat to low. Stir every few minutes to avoid sticking to the
bottom of the pan and allow to cook for 15-20 minutes. With a back of a wooden spoon, lightly mash
beans to thicken broth. Feel free to adjust liquid more to your liking. Remove from stove and stir. For
the asparagus, quickly fry with sliced mushrooms with garlic, onion, chilli flakes and aromat/all-
purpose granules. Serve beans with rice, asparagus and poached egg.

Wednesday: Garlic Prawns

Ingredients:
• 500 grams raw king prawns
• ½ fresh mango
• 4 cloves garlic
• 1 teaspoon paprika
• 1 teaspoon chopped burn your ass
scotch bonnet pepper
• 1 corn on the cob (grilled)

Salad:
• 1 small butternut squash (peeled,
deseeded and cut into bite sized
wedges)
• 4 raw beetroots (peeled and cut into
bite sized wedges)
• 2 tablespoons olive oil
• 50 grams hazelnuts (roasted)
• 100 grams quinoa
• 140 grams baby spinach
• Mint leaves (small bunch, roughly
chopped)
Dressing:
• 4 tablespoons light olive oil (or neutral
oil)
• 2 tablespoons clear honey
• 2 tablespoons apple cider vinegar
• Zest of 1 orange

Method:

1. Heat oven to 190 degrees Celsius. Place butternut squash and beetroot on roasting tray.
Toss in oil and lightly season with salt and pepper. Roast for 40-50 minutes until they are
soft. Once cooked leave to cool at room temperature.
2. Meanwhile, place the hazelnuts on a small baking tray for 8-10 mins until golden. Keep an
eye on them because they will burn quickly. If using hazelnuts with the shell, after 8-10
mins, wrap them in a tea towel, rub to loosen the shell from the nut. Cool slightly, rough
chop and leave to one side.
3. Prepare the quinoa as per instructions.
4. Put all the dressing ingredients into a jar and shake well
5. Grill corn on the cob
6. To finish, put all the ingredients in a large bowl and mix well. Once combined drizzle
dressing just before serving and give it one final mix.
 7. Wash and de-vein prawns. Drain and ready to stir fry. In a wok, add your oil. Make sure
your wok is smoking hot. Fry your prawns with garlic and scotch bonnet pepper. Toss in
your mango and paprika just before your prawns are cooked.

Thursday: Goan Cauliflower

Ingredients:
• 1 medium onion
• 2 cloves garlic
• 1 green chilli (sliced)
• ½ cup curry leaves
• 500 grams cauliflower (chopped into
chunks)
• 1 tomato (diced)
• 1 teaspoon cumin powder
• ½ teaspoon turmeric powder
• 1 teaspoon ground coriander
• ¾ teaspoon garam masala
• 1 tablespoon tamarind paste (optional)
• 1 can light coconut milk
• 280g extra firm tofu (Tofoo Naked
Brand)
• 100 grams baby spinach
• 1 can chickpeas (drained)
• Bunch of coriander (roughly chopped,
no stems)

Garlic Naan

• 260g self-raising flour

Method:

In a medium deep pan fry your onions, garlic, chilli and curry leaves until onions are soft. Add your
cauliflower and chopped tomatoes along with the rest of the spices. Give a good mix to coat the
cauliflower. At this point add your tamarind paste (optional) along with your coconut cream and
drained chickpea. Let that simmer until cauliflower is just about cooked. Add your tofu, baby spinach
and a tablespoon of fresh chopped coriander. Mix thoroughly but careful not to break up the
cauliflower.

For the naan, mix your dry ingredients together. Make a well in the centre of the bowl and add 1 cup
of plain yogurt and a drizzle of olive oil. Knead the mixture to form a soft smooth dough. If you find
the mixture is too dry add a splash of milk, 1 teaspoon at a time to incorporate. Once the dough is
smooth, cut and roll flat into desired size. Oil a frying pan and cook on medium/high heat careful not
to burn. Flip and repeat the other side. Bread should be ready 2-3 minutes each side. Optional, crush
some garlic and coriander and add melted butter. Brush mixture on one side before placing it face
down on the frying pan to cook. Repeat the other side.

Friday: Steamed Bass

Ingredients:
• 250g of sea bass fillet
• 2 stalk of spring onion (cut thinly
lengthwise)
• 5 slices of ginger approx. ½ centimetre
thick (julienne after slicing)
• 5 tablespoons of light soy sauce
• 1 tablespoons of sesame oil
• 5 tablespoons of sunflower or
vegetable oil
• 1 pack bok choy

Method:

Place the fish in a bowl or small plate to steam. Drizzle the light soy sauce all over the fish. Place half
the julienne ginger and half the spring onions on the top of the fish. Cover and steam the fish for 8-
12 minutes depending on how thick. Do not overcook. In the meantime boil your rice and grill your
bok choy ready to be plated. Once the fish has cooked take it out the steamer and drizzle the sesame
oil over the fish. In a small saucepan heat your vegetable oil. Get the oil smoking but not burnt. Add
the remainder of ginger and spring onions on top of the fish. Then immediately pour the hot oil over
the spring onion, ginger and fish. The oil should be really hot where it will be frying the spring onion
and ginger. Once complete, spoon the gravy mixture all over the fish.