5 Feel good dinner ideas

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3-Month Family Dinner Plan

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Air Fryer Salmon Bowls

Ingredients

• 1 salmon fillet per adult (½ per child)

• 250 g white potatoes

• 1 medium sweet potato

• ½ butternut pumpkin

• 1 avocado

• 1 bunch broccolini

• Olive oil

• Sea salt and pepper

Instructions

1. Prepare vegetables: cube white potato, sweet potato and pumpkin.

2. Place vegetables into the air fryer basket. Spritz with olive oil and season with salt and pepper. Air fry at 180°C for 25 minutes, shaking halfway.

3. Move vegetables to one side of the basket. Add salmon, skin side up, and spritz skin lightly with olive oil. Air fry for 10 minutes.

4. Add broccolini over everything, spritz with oil and air fry for a further 5 minutes, until vegetables are tender and salmon is cooked through.

5. Slice avocado and serve salmon and vegetables in bowls.

Oven instructions

1. Preheat oven to 200°C fan-forced.

2. Roast vegetables on a lined tray for 35–40 minutes, turning once.

3. Add salmon to the tray for the final 12–15 minutes.

4. Add broccolini for the last 8–10 minutes.

Asian Style Chicken Rice Bowls

Ingredients

• 1–2 chicken thighs per person

• 1 cup uncooked white rice

• 2–3 carrots

• 1 large cucumber or small qukes

• 1 avocado

• 2 spring onions

Marinade

• ¼ cup Mingle BBQ sauce

• 2 tbsp soy sauce or tamari

• 1½ tbsp honey or maple syrup

• 1 tbsp rice vinegar or apple cider vinegar

• 1 tsp sesame oil

• ½ tsp garlic powder

• ½ tsp ground ginger

Optional

• Mayonnaise

• Chilli oil

Instructions

1. Combine all marinade ingredients in a large bowl. Add chicken thighs and toss to coat well. Cover and refrigerate for at least 30 minutes or up to a full day.

2. Prepare toppings: thinly slice carrot, cucumber and spring onions. Slice avocado just before serving.

3. Cook rice according to packet instructions.

4. Place chicken into the air fryer basket, reserving remaining marinade. Air fry at 190°C for 18–20 minutes, turning halfway and brushing with reserved marinade. Increase heat to 200°C for the final 3–5 minutes for extra colour.

5. Rest chicken for a few minutes, slice and serve over rice with toppings and optional sauces.

   Sausages and Veg (Air Fryer)

   Ingredients

   • 1–2 trays sausages

   • 1 large sweet potato

   • ½ butternut pumpkin

   • 1 bunch broccolini

   • Olive oil

   • Sea salt and pepper

   Instructions

   1. Prepare vegetables: cube sweet potato and pumpkin.

   2. Place vegetables into the air fryer basket. Spritz with olive oil and season with salt and pepper. Air fry at 180°C for 20 minutes.

   3. Add sausages to the basket and continue cooking for 10–12 minutes, turning sausages halfway.

   4. Add broccolini over everything, spritz lightly with oil and air fry for a further 5 minutes until vegetables are tender and sausages cooked through.
      
      

   Baked Tomato Rice with Steak and Zucchini

   Ingredients

   • 1 cup uncooked white rice

   • 410 g crushed tomatoes

   • 1¼ cups stock of choice

   • 1 tsp garlic powder

   • Sea salt and pepper

   • 1 large piece rump steak

   • 1–2 zucchinis

   • Olive oil

   Instructions

   1. Heat oven to 180°C fan-forced.

   2. Add rice to a baking dish.

   3. Pour over crushed tomatoes and stock. Add garlic powder and a generous pinch of salt and pepper. Stir to combine.

   4. Cover tightly with foil or a lid and bake for 40 minutes.

   5. Remove foil, fluff with a fork, and bake uncovered for 5–10 minutes if you want the top slightly drier.

   Steak & zucchini cooking options

   BBQ

   1. Brush steak and zucchini with olive oil and season.

   2. BBQ steak over high heat for 3–4 minutes per side (medium), then rest before slicing.

   3. Grill zucchini until tender and lightly charred.

   Pan fry

   1. Heat a hot pan with oil.

   2. Cook steak 3–4 minutes per side, then rest.

   3. Pan fry sliced zucchini until golden and tender.

   Oven

   1. Sear steak in a hot oven-safe pan, then transfer to a 200°C oven for 5–8 minutes.

   2. Roast zucchini on a tray with oil and seasoning for 15–20 minutes.

   Taco Night

   Ingredients

   • 1 kg beef mince

   • 1 taco seasoning sachet

   • 1 small brown onion, diced

   • ½ iceberg lettuce, shredded

   • 2 tomatoes, cubed

   • 1 cucumber, cubed

   • 1 avocado, cubed

   • 1 cup shredded cheese

   • 1 carrot, grated

   • Taco shells

   • Salsa

   Instructions

   1. Heat a pan over medium heat and cook onion until soft.

   2. Add mince and cook until browned.

   3. Stir through taco seasoning and cook according to packet instructions.

   4. Arrange lettuce, tomato, cucumber, avocado, carrot, cheese and salsa onto a large serving plate.

   5. Heat taco shells according to packet instructions and serve with mince and toppings.

   Weekly Grocery List

   Proteins

   • Salmon fillets – 4 fillets (or 3–4 adult serves)

   • Chicken thighs – 6–8 thighs

   • Beef mince – 1 kg

   • Rump steak – 1 large piece

   • Sausages – 1-2 trays

   Dairy

   • Shredded cheese – 1 cup (about 120 g)

   • Mayonnaise (optional) – 1 small jar

   Produce

   • White potatoes – 500 g

   • Sweet potatoes – 2 medium

   • Butternut pumpkin – 1 medium

   • Broccolini – 2 bunches

   • Avocados – 3

   • Carrots – 5–6 medium

   • Cucumber – 2 large

   • Iceberg lettuce – 1 small head

   • Tomatoes – 4 medium

   • Spring onions – 1 bunch

   • Zucchini – 2 medium

   • Brown onion – 2 medium

   Pantry

   • White rice – 2 cups uncooked

   • Crushed tomatoes – 1 × 410 g tin

   • Stock – 1½ cups

   • Soy sauce or tamari – ¼ cup

   • Mingle BBQ sauce – ¼ cup

   • Honey or maple syrup – 2 tbsp

   • Rice vinegar or apple cider vinegar – 1 tbsp

   • Sesame oil – 1 tsp

   • Garlic powder – 1 small jar

   • Ground ginger – 1 small jar

   • Taco seasoning sachet – 1 packet

   • Salsa – 1 jar

   • Taco shells – 1 box (12 shells)

   • Olive oil – pantry staple

   • Sea salt & pepper – pantry staples