Menus at low prices: plan better to save time and money

Cheap menus: plan better to save time and money< /p> UPDATE DAY

I'm not telling you anything: a menu based on discounts is very advantageous for the wallet! In September, it's still the abundance of beautiful fruits and vegetables from Quebec and you have to take full advantage of them!

This week, cauliflower and peppers are at their best price. To extend the season, you could make some reservations. Cauliflower florets blanched for 3 minutes, frozen flat on a baking sheet and then transferred to an airtight bag or container and voila (you can also keep the stalks for a future soup) ! Although fresh peppers are among the affordable vegetables all year round, fall is the perfect time to cook those from Quebec, because they are particularly tasty. You can roast them to use them in different recipes all year round because they can be frozen!

Featured this week

 

< strong>Monday 

CHICKEN AND RICE CASSEROLE WITH THYME
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  • Servings: 4
  • Preparation: 20 min
  • Cooking: 30 min < /li>

INGREDIENTS

4 chicken thighs with bone and skin

1 tbsp. olive oil

2 onions, thinly sliced

2 cups salt-reduced chicken broth

1 cup rinsed basmati rice

1 tbsp. finely chopped fresh thyme

salt and pepper

PREPARATION

  • Salt and pepper the chicken. In a large pot, heat the oil over medium-high heat. Add chicken and cook, turning often, for 7 minutes or until browned. Reserve the chicken on a plate.
  • Degrease the casserole, keeping about 4 tbsp. fat. Add the onions and cook over medium-high heat, stirring, for 6 minutes or until golden. Add broth, rice and thyme. Add salt and bring to the boil, scraping the bottom of the casserole to loosen the particles.
  • In the casserole, place the reserved chicken on the rice, skin side up. Reduce heat, cover and simmer for 15 minutes or until liquid is absorbed and chicken is no longer pink inside. Remove from fire. Let stand 5 minutes before serving. 

GOOD TO KNOW!

Accompany everything with a green salad. Take the opportunity to prepare more chicken: it will also be used to garnish cauliflower pizzas!  

Tuesday

SHRIMP & CAULIFLOWER FAJITA BOWLS
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  • Servings: 4
  • Prep. : 40 min 
  • Marinating: 15 min
  • Cooking: 25 min 

INGREDIENTS

2 cups frozen cauliflower rice

5 tbsp. canola oil

2 cloves garlic, finely chopped

1 tbsp. chili seasoning

1⁄2 tsp. ground cumin

1⁄2 tsp. smoked paprika

1⁄2 tsp. garlic powder

1 tsp. grated lime zest

2 tbsp. lime juice

340 g raw shrimp, peeled and deveined

1 red bell pepper, cut into strips

1 onion, halved, then sliced

sprigs of fresh cilantro

lime wedges

salt and pepper

Avocado and cilantro sauce

1 lightly packed fresh cilantro

1⁄2 avocado, diced

2 tbsp. canola oil

2 tbsp. lime juice

1 tbsp. cider vinegar

water (as needed)

PREPARATION

  • In a large bowl, break up the cauliflower rice with your hands. Add 3 tsp. tablespoons oil and garlic, then mix well. Salt and pepper. Spread the mixture evenly on a baking sheet lined with parchment paper. Bake in preheated 425°F oven for 20 minutes or until rice is lightly browned (stir once halfway through cooking).
  • Meanwhile, in a bowl, using a whisk, combine 1 tsp. tablespoons of the remaining oil, spices, lime zest and juice. Add the prawns and toss gently to coat well. Leave to marinate for 15 minutes at room temperature.
  • In a food processor, turning the device on and off, purée the cilantro, avocado, canola oil, lime juice and cider vinegar (if necessary, add a little water, 1 tbsp 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 bell pepper and onion and cook, stirring often, 3 to 4 minutes or until tender but still slightly crisp. Reserve 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).
  • In bowls, divide the cauliflower rice, reserved vegetables and shrimp. Drizzle with sauce. Garnish with cilantro sprigs and serve with lime wedges.  

GOOD TO KNOW!

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

Wednesday 

PEPPER STUFFED 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 water

4 bell peppers, washed, halved and seeded

1 tbsp. 1 tbsp olive oil

1⁄4 cup chopped leek

1 small zucchini, finely chopped

1 small eggplant, peeled and finely chopped

2 cloves garlic, finely chopped

1⁄2 cup cooked ham, chopped

1 egg, beaten

1 teaspoon fresh thyme, chopped

1 teaspoon fresh basil, chopped

1⁄4 cup grated parmesan cheese

salt and pepper

PREPARATION

  • In a saucepan, bring the quinoa and water to a boil. Reduce the heat, cover and simmer for 15 minutes until the water has been absorbed. Remove from heat and let stand 5 minutes. Separate the grains with a fork.
  • Meanwhile, in a skillet, heat half the oil 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 skillet, heat remaining oil over medium-high heat. Add the leek, zucchini, eggplant and garlic. Cook for 5 minutes or until the vegetables are tender.
  • In a bowl, combine the quinoa, leek mixture, ham, egg, thyme, basil and parmesan. Salt and pepper. Top peppers with mixture and bake in preheated 350°F oven for 35 minutes. (Stuffed peppers will keep for up to 3 days in the fridge 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 stuffing, you can also take the opportunity to skip your tired vegetables. 

Thursday 

VEGETABLE TACOS WITH ROMANE LETTUCE< br>Zest 

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

INGREDIENTS

1 tbsp. tablespoon olive oil

1⁄2 onion, chopped

1 green pepper, chopped

2 cloves garlic, minced

1 540ml can corn kernels< /p>

1 can of 540 ml green lentils, rinsed and drained

1 1⁄2 cup of homemade or store-bought tomato sauce

2 tbsp. chili powder

2 tbsp. ground cumin

4 drops Tabasco sauce

2 tomatoes, seeded and diced

juice of 1 lime

8 leaves of romaine lettuce

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

salt and freshly ground black pepper

PREPARATION

    < li dir="auto">Heat the olive oil in a skillet over medium-high heat. Drop the onion, green pepper and garlic. Add the spices and cook for 1 minute.
  • Stir in the lentils, corn, tomato sauce and Tabasco. Season with salt and pepper.
  • Let simmer for fifteen minutes over low heat.
  • Mix the diced tomatoes with the lime juice. Set aside.
  • Garnish each lettuce leaf with the lentil mixture and add the lime tomatoes and cheddar (or vegan) cheese on each one. 

Friday 

BBQ CHICKEN PIZZA ON CAULIFLOWER CRUST
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  • Servings: 4
  • Preparation: 10 min
  • Cooking: 25 min 

INGREDIENTS

Cauliflower Crust

4 cups cauliflower, broken into florets

3 c. water

1 egg, lightly beaten

1⁄4 cup grated mozzarella cheese

1⁄4 cup grated Parmesan cheese

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 cup cooked chicken, cut into strips

1⁄4 cup red onion, cut into thin strips

1 green onion, chopped

salt and pepper

PREPARATION

  • In a food processor or blender, crumble 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 up one corner. Microwave on High 5 to 7 minutes or until cauliflower is tender (stir while cooking). Let cool. Drain the cauliflower in a colander lined with a clean cloth. Wrap the cauliflower in the cloth and twist, pressing to extract all the liquid.
  • In a bowl, combine the cauliflower, egg, mozzarella, parmesan, garlic powder and oregano. Salt and pepper. Put the cauliflower mixture on a piece of parchment paper and press it with your fingers, in a circle 30 cm in diameter. Slide the parchment paper with the cauliflower crust onto the hot griddle. Bake for 15 minutes or until the crust is golden brown.

PREPARATION OF THE FILLING

  • Spread 1/4 cup (60 mL) barbecue sauce over cauliflower crust. 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 rest of the cheese. Bake for 5 minutes or until cheese is melted. Sprinkle with green onion. (Pizza will keep for up to 2 days in the refrigerator.)  

GOOD TO KNOW!

For a quicker dinner, the first step could have been done the day before. 

Lunch 

BOWL OF PASTA TO ASSEMBLE
Zest – Three times a day & you

  • Servings: 1
  • Preparation: 5 min 

INGREDIENTS

1 to 2 cups pasta of your choice, cooked

For vegetables/meat/cheese (in choice)

Bocconcini

Pepper

Cucumber

Ham

Fresh basil

>

For the sauce (your choice)

Bruschetta, store-bought

Olive oil

Pesto

Vinaigrette

PREPARATION

  • Cut the chosen ingredients into the desired size.
  • In a bowl, mix all the chosen ingredients. 

GOOD TO KNOW!

This pasta salad is a perfect empty-fridge basic canvas: add what you like or what you have to spend! 

< strong>Dessert 

HEALTHY AND LIGHT BLUEBERRY MUFFINS
zest

 

  • 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 tbsp. vanilla extract

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

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

PREPARATION

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

GOOD TO KNOW!

This is a perfect recipe to go through all your tired vegetables!