FRIJE

Instructions

• 1.   Here is the shopping list for 4:
  
  2 cans of tuna, drained weight 280g
  4 turkey or veal paupiettes
  5 eggs
  500g chicken fillets
  750g ground beef
  200g chanterelle mushrooms (frozen for me)
  300g green asparagus
  2 bell peppers
  3 medium-sized zucchinis
  1 sweet potato (about 400g peeled)
  7 carrots
  Cauliflower rice (frozen for me) or 1 cauliflower + 1 shallot and the juice of one lemon
  1 celery stalk
  4 onions, 2 shallots, 1 garlic clove (all frozen for me)
  1 lime
  4 tbsp full-fat thick cream
  150ml full-fat liquid cream
  200g grated Comté cheese
  Salted butter
  Sugar-free peanut butter (3 tbsp)
  Red curry paste
  2 jars of tomato puree (about 600g)
  100g red lentils
  150g green lentils
  50ml white wine
  2 vegetable bouillon cubes
  1 can of red kidney beans
  1 brick of coconut milk
  Olive oil, coconut oil
  Chives
  Cayenne pepper, ground coriander, turmeric, cumin, chili powder, oregano, salt, and pepper
• 2.   Tuna loaf
  
  Turkey or veal paupiettes with asparagus and chanterelles
  
  Zucchini spaghetti with lentil bolognese
  
  Sweet potato and red lentil dahl
  
  Chicken with peanuts and carrot julienne
  
  Chili con carne with cauliflower rice
• 3.   Follow the steps in order!
  
  We will start with the tuna loaf:
  Preheat the oven to 180°C (350°F).
  
  In the bowl of the Thermomix, add:
  280g drained tuna, 4 tbsp full-fat thick cream, 5 eggs, 2 tsp tomato paste, 200g grated Comté cheese, and 2 tbsp chives.
  Mix for 10 seconds / speed 5.
  Pour the mixture into a non-greased mold (I used a 25cm savarin mold).
  
  Bake for 45 minutes at 180°C (350°F).
• 4.   Let's marinate the chicken for the chicken with peanuts:
  
  Cut the chicken fillets into pieces.
  Place them in a small container.
  Add 1 tsp ginger (frozen for me), 1 minced garlic clove (also frozen for me), and 1 tbsp olive oil.
  Mix well and refrigerate.
• 5.   Meanwhile, let's make the dahl:
  
  Peel the sweet potato and cut it into pieces, set aside.
  Cut the onion into quarters and place it in the Thermomix bowl.
  Mix for 4 seconds / speed 5 (skip this step if using frozen).
  Add 1 tbsp coconut oil.
  Cook for 3 minutes / 100°C / speed 2.
  
  Add the sweet potato, 100g red lentils, 1 crumbled vegetable bouillon cube, 200g water, 200g coconut milk, 1 tsp ground coriander, 1 tsp turmeric, 1 tsp cumin, a pinch of salt and pepper.
  Cook for 16 minutes and 30 seconds / 100°C / reverse speed / speed 1.
  While the dahl is cooking, squeeze the lime.
  When the dahl is done, add the lime juice and mix for 30 seconds / reverse speed / speed 1.
  
  Next, the vegetables:
  
  Peel the carrots and trim the ends of the zucchinis.
  Rinse them.
  Peel the zucchinis with a peeler to make tagliatelle or use a spiralizer to make spaghetti.
  Cut 5 carrots into julienne strips with a food processor or by hand (keep 2 for the bolognese).
  Take 2 pans.
  Add olive oil to both pans, and in one, cook the zucchini spaghetti, and in the other, cook the carrot julienne.
  Season with salt and pepper in both pans and cook over medium heat for 10 to 15 minutes.
  Place the dahl, zucchini, and carrots in 3 containers.
• 6.   Let's prepare the cauliflower rice (or buy it ready-made in the frozen section):
  
  Prepare the cauliflower and cut it into evenly sized florets. Transfer to the cup of a food processor and process until the cauliflower is broken down into small pieces (similar texture to rice).
  Heat oil in a pan over medium-high heat. Add the shallot and sauté until translucent, 2-3 minutes. Add the cauliflower and a pinch of salt, mix well. Cook until the cauliflower is al dente, about 3 minutes.
  Drizzle with lemon juice.
• 7.   Now let's make the bolognese and chili con carne:
  
  Rinse the green lentils.
  Bring unsalted water to a boil.
  
  Cook the lentils for 25 minutes.
  Meanwhile, cut 2 onions into pieces (frozen for me), as well as a garlic clove.
  Cut the remaining 2 carrots and the celery into small pieces, or use the Thermomix to chop them for 5 seconds / speed 5.
  Cut the 2 bell peppers into strips (frozen for me).
  
  Take 2 pans.
  Add olive oil to both.
  In the first pan, sauté 1 onion and 1 garlic clove.
  Add the bell pepper strips.
  Sauté.
  Add 2 tbsp cumin, 2 tbsp chili powder, 1 tsp cayenne pepper, 1 tsp oregano.
  Mix well.
  Add 750g ground beef.
  Mix well and sauté.
  Add the tomato puree.
  Season with salt and pepper.
  Simmer over low heat.
  
  In the second pan, sauté the chopped onion, 2 carrots, and celery.
  Mix well.
  Add the drained lentils.
  Mix well.
  Add 50ml white wine.
  Then add the tomato puree, 1 tsp tomato paste, 1 crumbled bouillon cube, a pinch of cayenne pepper, salt, and pepper.
  
  Mix well.
  Simmer for about 45 minutes over low heat.
  
  10 minutes before the end, add the red kidney beans to the first pan and continue to simmer.
• 8.   Meanwhile, let's make the paupiettes recipe!
  
  I'll give you the Cookeo version, but you can make it in a large saucepan!
  Cut 300g green asparagus into 4 or 5 diagonal pieces.
  Weigh 200g chanterelle mushrooms (frozen for me).
  Select the "doré" (golden) mode on the Cookeo.
  Add 40g butter to the pot.
  Sauté the shallots, then the paupiettes on both sides.
  Add the asparagus, chanterelle mushrooms, and 150ml full-fat liquid cream.
  Season with salt and pepper.
  Close the Cookeo.
  Cook under pressure for 8 minutes.
  Let it cool.
• 9.   The bolognese sauce and chili con carne are also ready!
  
  Let them cool and freeze a portion!
  Don't forget to label them because they look similar in the freezer!
• 10.   Now let's make the chicken with peanuts!
  
  Heat a pan with a little olive oil, add 1 sliced onion.
  Mix well and sauté.
  Add the chicken with its marinade.
  Then add 1 small can of tomato paste, 3 tbsp sugar-free peanut butter, and 1 heaping tsp red curry paste.
  Mix well.
  Add water and coconut milk, season with salt and pepper.
  Simmer for 20 minutes.
• 11.   Everything is ready!!!
  
  You're all set for the week!

Nutritional information *