5 KID-APPROVED 30-MINUTE MEALS

Ingredients:

• 1 kg Woolworths frozen savoury rice
• 500 g Woolworths lightly dusted crumbed mini chicken breast fillets
• 300 g Woolworths rainbow slaw

For the dressing, mix:

• 3 T Woolworths tangy mayonnaise
• 3 T sour cream
• 1 lemon, zested and juiced
• 2 t Woolworths onion powder
• 1 T dried dill
• salt, to taste

Method:

1. Place the rice in a microwave-safe bowl and cover with a lid. Cook according to package instructions.
2. Place the chicken fillets in an air-fryer preheated to 180°C and cook for 10 minutes, turning halfway.
3. While the rice and chicken are cooking, prepare the dressing. If the dressing is too thick, add a little water or milk and mix to the desired consistency.
4. Divide the rice between bowls, add the slaw and top with the chicken. Drizzle over the dressing, serving any extra on the side.

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Ingredients:

• 1 x 400 g can chickpeas, drained and brine reserved
• 1 small onion, finely chopped or grated
• 120 g frozen peas
• 1 clove garlic, minced
• 2 T fresh dill, chopped
• 2 T parsley, chopped
• 1 T T Woolworths coriander-and-roasted seed dukkah
• 4 T chickpea flour
• 1 T lemon juice
• salt, to taste
• lemon wedges, for serving

For the mint aquafaba slaw:

• 9 T reserved chickpea brine 
• 2 cloves garlic, minced
• 2 T mint leaves
• lemon juice, to taste
• ¾ cup olive oil
• salt, to taste
• 150 g sauerkraut
• 100 g kale, finely chopped

Method:

1. To make the falafel, blend all ingredients together except the salt. Season. Roll into balls or small sausage shapes and chill for 30 minutes. 
   Preheat the air-fryer to 180°C. Place the falafel in the basket in batches and cook each batch for 13 minutes. 
   To make the slaw, blend the chickpea brine with the garlic, mint and lemon juice. Slowly drizzle in the olive oil while blending. The mixture will thicken gradually. Toss a few spoons into the sauerkraut and kale. Store in a sealed jar in the fridge for up to a week. Serve with the slaw and lemon wedges.  

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Ingredients:

• 500 g lean beef mince
• 25 g Woolworths meat masala spice mix
• sea salt and freshly ground black pepper, to taste
• 2 spring onions, thinly sliced
• 6 Woolies Heat and Eat multiseed wraps
• 4 T canola oil
• 1 cup double-cream plain yoghurt
• 10 g coriander, roughly chopped
• 10 g parsley, roughly chopped
• 10 g mint, leaves picked, roughly chopped
• lemon wedges, for serving

Method:

1. Place the mince in a mixing bowl with the spice mix, salt and pepper and spring onion. Mix well to combine, ensuring the spice is evenly distributed.
2. Divide the mince mixture in half, then divide each half into 3 equally sized balls.
3. Place a wrap on a work surface and spread 1 ball of mince onto the wrap, getting as close to the edges as possible and keeping it as even as possible.
4. Repeat with the remaining mince and wraps while heating a pan over a high heat.
5. Add a little oil to the pan, then place 1 wrap meat-side down in the pan. Sear for 45 seconds to a minute, or until a crust forms on the mince. Turnover and cook the wrap side for 30 seconds or until toasted. Repeat with the remaining wraps.
6. Spoon some yoghurt onto the mince side of each wrap, top with herbs, then roll up and serve with the lemon wedges.

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Ingredients:

• 3 T olive oil
• 4 large free-range chicken breasts
• sea salt and freshly ground black pepper, to taste
• 120 g Woolworths antipasti sundried tomato quarters, chopped
• 1 T chopped garlic (about 4 cloves)
• 2 cups Woolworths organic chicken stock
• 1 cup cream
• 150 g baby spinach
• 6 basil leaves
• 60 g Grana Padano, grated
• mashed potato, crispy bread or pasta, to serve

Method:

1. Heat the oil in a pan over a medium heat. Add the chicken breasts and season.
2. Cook the chicken for 3 minutes on each side, or until browned.
3. Remove the chicken from the pan, add the sundried tomatoes and garlic and cook for 1 minute, scraping the bottom of the pan.
4. Add the chicken stock, cream and spinach, mixing to combine, then add half the basil and the Grana Padano. Add the chicken and reduce the sauce until it coats the chicken, about 5 minutes.
5. Serve with mashed potato, crispy bread or pasta, garnished with the remaining basil and more grated Grana Padano. 

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Ingredients:

• 2 thinly sliced large red onions
• 2 T olive oil
• 100 g butter
• 1 t coriander seeds
• 1 t cumin seeds
• 2 sprigs curry leaves
• 1 x 70 g tub Woolworths fresh crushed garlic, ginger, chilli and turmeric
• 1 x 400 g can diced tomatoes
• 1 x 600 g box Woolworths frozen hake fillets

Method:

1. Fry 2 thinly sliced large red onions in 2 T olive oil in an ovenproof pan over a low heat until softened.
2. Add 100 g butter, 2 t mild curry powder, 1 t coriander seeds, 1 t cumin seeds and 2 sprig curry leaves and fry for 1 minute. Add the garlic, ginger and chilli from Woolworths prepared garlic, ginger, chilli and turmeric tub. Fry for a further minute over a medium heat until fragrant.
3. Add 1 x 400 g can diced tomatoes. Fill the can with water and add to the same pan.
4. Simmer for 20 minutes. Meanwhile, preheat the grill. Grease a baking tray and arrange 1 x 600 g box Woolworths frozen hake fillets on the tray, season and grill for 5–7 minutes. Carefully arrange the fillets in the curry sauce in the pan, then grill for 3–5 minutes, or until bubbling. 

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