SHOPPING LIST: Chicken and Vegetable Casserole with Couscous (1 portion, reheated from the freezer)
Meal Plan 7, Tuesday dinner (quick, from the freezer, chicken)

[ ] 1 portion of chicken and vegetable casserole from the freezer (one quarter of Saturday's batch, in chapter 6)
[ ] 60 g couscous
[ ] Salt
[ ] Black pepper

Cupboard check: couscous, salt and pepper are probably already at home.
Night before: put the frozen portion in a covered container in the fridge to defrost (about 8 hours).
Safety: reheat it until it is steaming hot all the way through, reheat it only once, and do not refreeze it after defrosting.