MEAL 1. ‘Zoodle’ Bolognese

What you need for the Sauce

• 500g “Heart Smart” beef mince
• 1 x 700g Jar no added salt Passata Sauce
• 1 x purple onion finely chopped
• 2 x garlic cloves, peeled and crushed
• 2 x teaspoons of mixed herbs
• 2 x Dry Bay leaves Salt and Pepper

What you need for the ‘Zoodles’ (Zucchini ‘noodles’)

2 Medium Zucchini ‘spiralized’, julienned, sliced lengthways (thinly) or purchased pre-prepared.

What you do

Sauce

• Put skillet/frying pan on low heat on cooktop
• Add olive oil to pan
• Immediately add chopped onion and fry gently for 4 minutes until transparent
• Add garlic and fry for 1 minute
• Add mince meat and fry until brown, breaking up clumps with the side of your spoon.
• Add the passata sauce and stir through
• Add mixed herbs, bay leaves and season with salt and pepper and stir through
• Cover with a lid and simmer gently for 15 minutes
• When sauce is cooked, carefully spoon ½ of the mixture into a clean frying pan or saucepan and refrigerate.

Zoodles

• Wash and dry zucchini
• Use a spiralizer, food processor or peeler to create thin slices or ‘sticks’ of zucchini
• Put processed zucchini in a bowl of cold water until needed

To finish the meal

• Drain the ‘zoodles’ well in a colander
• Increase heat under sauce to high so it bubbles
• Add drained zoodles and stir them through the sauce
• Serve immediately, garnished with grated parmesan, and chopped parsley

Next day: Prepare meal 2. And 3 for freezer

MEAL 2: Chilli Con Carne to serve later with Basmati Rice

MEAL 3: Chilli Con Carne to serve later, on top of a split oven roasted potato with skin on, chopped tomato, shredded lettuce, Greek yoghurt, and grated cheese

What you need

• Refrigerated Bolognese sauce from yesterday
• 1 x 400g can of kidney beans
• 1 x packet Masterfood’s Chilli Con Carne Recipe Base
• 1 x small green capsicum (or ½ large capsicum) chopped

What you do

1. Bring Bolognese sauce up to simmer on a medium heat
2. Open and drain kidney beans
3. Using a colander, rinse kidney beans under running water
4. Add kidney beans to Bolognese sauce and stir
5. Add Chilli con Carne recipe base to Bolognese sauce and stir
6. Add chopped capsicum and stir through
7. Simmer sauce for 15 minutes to combine flavours
8. Divide sauce into two freezer safe containers and label with date and contents until ready to use

To serve MEAL 2: Chilli Con Carne with Basmati Rice

• Defrost sauce in fridge overnight
• Heat sauce to simmer in a frying pan or saucepan
• While heating sauce cook enough Basmati rice for two people

To serve MEAL 3: Roasted potato in skin with Chilli Con Carne, chopped tomato, shredded lettuce, Greek yoghurt and grated cheese

• Defrost sauce in fridge overnight
• Heat oven to 200º C
• Wash and dry 2 large potatoes (Carisma lower carb variety)
• Prick each potato a few times with a skewer
• Put potatoes on an oven tray, spray with olive oil and put in oven to cook for 1.5 hours
• Chop tomatoes and put in small bowl
• Wash and shred lettuce leaves and put in small bowl
• Grate cheese (any kind) and put in small bowl
• Spoon 2 heaped tablespoons of Greek yoghurt into a small bowl.
• 15 minutes before the potatoes are ready heat the sauce to simmer in a frying pan or saucepan
• To serve, remove potatoes from the oven and put one on each plate. Top each potato with chopped tomatoes, shredded lettuce, Greek yoghurt and grated cheese.