SHOPPING LIST: Chicken and Vegetable Casserole with Couscous (batch of 4 portions: 1 for today, 3 for the freezer)
Meal Plan 7, Saturday dinner (batch, chicken)

[ ] 600 g boneless, skinless chicken thighs, fresh or frozen
[ ] 2 onions
[ ] 3 carrots
[ ] 1 head of garlic (you need 2 cloves)
[ ] 1 tin chopped tomatoes (400 g)
[ ] 1 tin butter beans (400 g)
[ ] Reduced-salt vegetable stock cubes (you need 1 cube)
[ ] 60 g couscous (for today's bowl only)
[ ] Smoked paprika (1 tsp)
[ ] Dried thyme (1 tsp)
[ ] Olive oil (2 tsp)
[ ] Salt
[ ] Black pepper

Cupboard check: garlic, stock cubes, couscous, paprika, thyme, olive oil, salt and pepper are probably already at home.
Equipment: a large flameproof casserole or pan, 3 freezer bags or shallow containers, and a permanent marker.
Chicken tip: if frozen, defrost it in the fridge overnight. Cook it the next day.
Freezing: cool within an hour, freeze within 2 hours, use within 3 months.