Low price menus: plan better to save time and money

I’m not telling you anything: a menu based on discounts is very good for the wallet! There is still an abundance of beautiful Quebec fruits and vegetables in September and you should take full advantage of them!

• Also read: Cut your grocery bill without depriving yourself: mission possible

• Also read: Low price menus: plan better to save time and money

Cauliflower and peppers are at their best this week. To extend the season, you can make reservations. Blanch the cauliflower florets for 3 minutes, freeze flat on a plate and then transfer to an airtight bag or container and you’re good to go (you can also save the legs for a future soup)! Although fresh peppers are an available vegetable year-round, autumn is the perfect time to prepare these from Quebec because they are especially delicious. You can bake them to use in different recipes throughout the year because they can be frozen!


Monday

CHICKEN AND RICE STICK WITH THYME
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  • Servings: 4
  • Preparation: 20 min
  • Cooking: 30 min

INGREDIENTS

4 bone-in, skin-on chicken thighs

1 C. olive oil

2 onions, thinly sliced

2 cups reduced-salt chicken broth

1 cup rinsed basmati rice

1 C. tablespoon fresh thyme, finely chopped

salt and pepper

PREPARATION

  • Salt and pepper the chicken. In a large saucepan, heat the oil over medium-high heat. Add the chicken and cook, turning frequently, for 7 minutes or until browned. Keep the chicken on a plate.
  • Degrease the casserole, reserving about 4 tbsp. thick. Add the onion and cook over medium-high heat, stirring, for 6 minutes or until golden. Add the broth, rice and thyme. Add salt and bring to a boil, scraping the bottom of the pan to loosen particles.
  • In the casserole, place the reserved chicken on top of the rice, skin side up. Reduce the heat, cover and simmer for 15 minutes or until the liquid is absorbed and the chicken has lost its pink color inside. Remove from heat. Let stand 5 minutes before serving.

GOOD TO KNOW!

Accompany everything with a green salad. Take advantage of the opportunity to cook more chicken: it will also be used to top cauliflower pizzas!

Tuesday

FAJITA PUMPS SHRIMP AND CAULIFLOWER
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  • Servings: 4
  • preparation: 40 minutes
  • Marinating: 15 min
  • Cooking: 25 min

INGREDIENTS

2 cups frozen cauliflower rice

5 c. Rapeseed oil

2 cloves of garlic, finely chopped

1 C. chili seasoning

1⁄2 tsp. Cumin

1⁄2 tsp. smoked red pepper

1⁄2 tsp. garlic powder

1 C. grated lime zest

2 tbsp. lime juice

340 g of raw prawns, peeled and cleaned

1 red pepper, cut into strips

1 onion, halved and then sliced

sprigs of fresh coriander

lime wedges

salt and pepper

Avocado and coriander sauce

1 cup fresh cilantro, lightly packed

1⁄2 avocado, diced

2 tbsp. Rapeseed oil

2 tbsp. lime juice

1 C. apple cider vinegar

water (as needed)

PREPARATION

  • In a large bowl, break up the cauliflower rice with your hands. Add 3 tbsp. tablespoons of oil and garlic, then mix well. Salt and pepper. Spread the mixture evenly on a tray lined with baking paper. Bake in preheated 425°F oven for 20 minutes or until rice is lightly browned (stir once halfway through cooking).
  • During this time, in a bowl, using a whisk, mix 1 tbsp. tablespoons of the remaining oil, spices, zest and lime juice. Add the shrimp and toss gently to coat well. Leave to marinate for 15 minutes at room temperature.
  • In a food processor, turning the machine on and off, puree the cilantro, avocado, canola oil, lime juice, and apple cider vinegar (if necessary, stir in a little water, 1 at a time if the sauce is too thick). Salt and pepper. (The sauce will keep for up to 2 days in the refrigerator.)
  • In a large skillet, heat the remaining oil over medium-high heat. Add pepper and onion and cook, stirring often, 3 to 4 minutes or until softened but still slightly crisp. Keep the vegetables on a plate. In the skillet, cook the marinated shrimp in two batches for 3 to 4 minutes or until golden on each side (turn them halfway through cooking).
  • Divide the cauliflower rice, reserved vegetables and shrimp into bowls. Pour over the sauce. Garnish with coriander sprigs and serve with lime wedges.

GOOD TO KNOW!

You can also easily make cauliflower rice: cauliflower florets are cut very finely, into very small grains, almost like couscous. Ideally with a food processor, but it works very well with a knife too! Take the opportunity to get ahead and make this one for the pizzas too!

Wednesday

STUFFED PEPPERS WITH QUINOA AND HAM
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  • Servings: 6
  • Preparation: 20 min
  • Cooking: 50 min

INGREDIENTS

1⁄2 cup red and white quinoa, rinsed

1 cup of water

4 peppers, washed, halved and seeded

1 C. olive oil

1⁄4 cup chopped leeks

1 small zucchini, finely chopped

1 small eggplant, peeled and finely chopped

2 cloves of garlic, finely chopped

1⁄2 cup cooked ham, chopped

1 beaten egg

1 teaspoon fresh thyme, chopped

1 teaspoon fresh basil, chopped

1⁄4 cup grated Parmesan

salt and pepper

PREPARATION

  • Boil the quinoa and water in a saucepan. Reduce the heat, cover and simmer for 15 minutes until the water is absorbed. Remove from heat and let stand for 5 minutes. Separate the grains with a fork.
  • Meanwhile, heat half the oil in a frying pan over medium heat. Add the peppers and cook for 10 minutes, skin side down. Set the peppers aside on a baking sheet lined with parchment paper.
  • In a skillet, heat the remaining oil over medium-high heat. Add the leeks, zucchini, eggplant and garlic. Cook for 5 minutes or until vegetables are tender.
  • In a bowl, combine the quinoa, leek mixture, ham, egg, thyme, basil and Parmesan. Salt and pepper. Sprinkle the mixture over the peppers and bake in a preheated 350°F oven for 35 minutes. (Stuffed peppers keep up to 3 days in the refrigerator or up to 3 months in the freezer.)

GOOD TO KNOW!

To save time, you can prepare and assemble the stuffed peppers the day before. All that remains is to cook them before serving them the next day. For the filling, you can also take advantage of the opportunity to puree your tired vegetables.

Thursday

VEGETARIAN LETTUCE TACOS
ardor


  • Servings: 4
  • Preparation: 10 min
  • Cooking: 15 min

INGREDIENTS

1 C. olive oil

1⁄2 chopped onion

1 chopped green pepper

2 minced garlic cloves

1 can (540 ml) corn kernels

1 can (540 ml) green lentils, rinsed and drained

1 1⁄2 cups tomato or store-bought tomato sauce

2 tbsp. Chili powder

2 tbsp. Cumin

4 drops of Tabasco sauce

2 tomatoes, seeded and diced

juice of 1 lime

8 leaves of romaine lettuce

1 1⁄2 cups sharp cheddar or vegan cheese, grated

salt and pepper from the mill

PREPARATION

  • Heat the olive oil in a skillet over medium-high heat. Add the onion, green pepper and garlic. Add the spices and cook for 1 minute.
  • Stir in lentils, corn, tomato sauce and Tabasco. Salt and pepper.
  • Let it simmer for fifteen minutes on low heat.
  • Mix the chopped tomatoes with the lime juice. I’m booking.
  • Top each lettuce leaf with the lentil mixture and top each with the lime tomatoes and cheddar (or vegan) cheese.

Friday

BARBECUE PIZZA WITH CHICKEN ON A CRUSTED CAULIFLOWER
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  • Servings: 4
  • Preparation: 10 min
  • Cooking: 25 min

INGREDIENTS

Cauliflower skin

4 cups cauliflower, broken into florets

3 tbsp. water

1 egg, slightly beaten

1⁄4 cup shredded mozzarella cheese

1⁄4 cup grated Parmesan

1⁄2 tsp. garlic powder

1⁄2 tsp. dried oregano

Chicken filling

1⁄3 cup barbecue sauce

1 cup shredded mozzarella cheese

1 1⁄2 cups cooked chicken, cut into strips

1⁄4 cup red onion, thinly sliced

1 chopped green onion

salt and pepper

PREPARATION

  • In a food processor or blender, pulse the cauliflower until it has the texture of couscous. Place a pizza pan or baking sheet in the oven and preheat the oven to 425°F. Place cauliflower and water in a microwave-safe dish and cover with plastic wrap, lifting one corner. Cook on high for 5 to 7 minutes or until cauliflower is tender (stir while cooking). Leave to cool. Drain the cauliflower in a colander lined with a clean towel. Wrap the cauliflower in the towel and twist, pressing to extract all the liquid.
  • In a bowl, combine the cauliflower, egg, mozzarella, parmesan, garlic powder and oregano. Salt and pepper. Place the cauliflower mixture on a sheet of baking paper and press it with your fingers into a 30cm circle. Slide the parchment paper with the cauliflower skin onto the hot grill. Bake for 15 minutes or until crust is golden brown.

PREPARATION OF THE FILLING

  • Spread 1/4 cup (60 mL) barbecue sauce over cauliflower skin. Top with half of the mozzarella cheese and onion. In a bowl, toss the chicken with the remaining barbecue sauce. Spread the mixture over the crust and sprinkle with the remaining cheese. Bake for 5 minutes or until cheese is melted. Sprinkle with green onions. (The pizza will keep for up to 2 days in the refrigerator.)

GOOD TO KNOW!

For a quicker dinner, the first step could be done the night before.

Lunch

BOWL OF ASSEMBLY PASTE
Zhar – Three times a day and you


  • Portions: 1
  • Preparation: 5 min

INGREDIENTS

1 to 2 cups pasta of your choice, cooked

For vegetables/meat/cheese (your choice)

Bocconcini

Pepper

Cucumber

ham

Fresh basil

For the sauce (your choice)

Store-bought bruschetta

Olive oil

Pesto

Vinaigrette

PREPARATION

  • Cut the selected ingredients to the desired size.
  • In a bowl, mix all the selected ingredients.

GOOD TO KNOW!

This pasta salad is a perfect base canvas for an empty fridge: add whatever you like or whatever you have to spend!

Dessert

HEALTHY AND LIGHT BLUEBERRY MUFFINS
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  • Servings: 4
  • Preparation: 20 min
  • Cooking: 18 min

INGREDIENTS

2 1⁄4 cups whole wheat flour

1 cup brown sugar

3⁄4 tsp. salt

1⁄2 tsp. cinnamon (optional)

1⁄2 tsp. baking soda

1 cup blueberries (fresh or frozen)

1 C. vanilla extract

1⁄3 cup grapeseed oil (or other vegetable oil)

1 1⁄2 cups plain yogurt (or 1 1⁄4 cups Greek yogurt)

PREPARATION

  • Preheat oven to 400°F.
  • Combine all dry ingredients in a large bowl, including the blueberries.
  • In another bowl, mix the vanilla, vegetable oil and yogurt.
  • Pour the liquid ingredients into the bowl with the dry ingredients, mixing just to combine.
  • Pour batter into muffin tins, almost filling them. A good amount is when the dough is in a heap.
  • Bake the muffins for 18 to 20 minutes or until a toothpick inserted into the center of the muffin comes out clean.
  • Let cool for 5 minutes. taste!

GOOD TO KNOW!

This is a perfect recipe to get through all your tired veggies!

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