Week 1 – Time

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Kitchen Saucery cookbooks


Lesson 1: The Roast Reinvented

Why roast a chook? 

Roasting a chook is a ritual meal in my house. It’s usually a Sunday night thing, we make super crispy roasted potatoes and treat it like a Chicken and Chips style of meal. As we don’t eat a lot of meat these days, we shred the meat and freeze it (into double serve portions). We then keep this forfuture us who is way too tired or lazy to cook, but doesn’t want takeaway.

If you’re into meal prepping or want to be. You could roast a chook while you cook a lasagne. Save one meal for the next night, or freeze it.

A roast chook doesn’t need to be served as a roast chook, it could be…

  • A way you shop, to save money – yes a whole bird is cheaper than individual cuts and a ‘whole’ approach to food.

  • A way you save time in the kitchen. In the oven it goes and you have 1hr – 2hrs to do whatever else you need to do.

  • A way to make enough meat for weekday lunchs (salads/sambo’s) throughout the week, especially if you have school lunches to provide for. I like to make this creamy chicken mix.

Are you ready to cook along with me?

  • Download the ingredients list.

  • Hit the shops to get what you need.

  • Put on your best apron.

  • Bring a notepad and pen (or print out that ingredients list to take notes).

Lesson 2: What to do about having no time


Chicken Patties (Done for you recipe)

This recipe is from Kitchen Saucery – Savoury.


  • 1 onion

  • 3 cloves garlic

  • 500g chicken mince

  • 2 tsp cumin powder

  • 2 tsp coriander powder

  • 1⁄2 tsp cinnamon

  • 1 lemon, juice and zest

  • 1 bunch parsley chopped (stems and all)

  • 1⁄4 cup flour – if you’re GF use rice flour

  • 1 egg

  • Salt

  • Pepper

  • 2-3 tbsp coconut oil


  1. Finely chop onion and garlic, add to a big bowl.

  2. Add chicken, spices, lemon, parsley, flour, egg, salt, pepper. Mix well to combine. The patty needs to be able to hold together, test it can do so by squeezing a tablespoon in the palm of your hand, if it stays it’s good or adjust with a bit more flour to thicken or a bit of water in 1 tbsp amounts to loosen.

  3. Heat a pan or BBQ on medium heat. Slightly grease with your coconut oil, start with 1 tbsp oil.

  4. Spoon 1⁄4 cup portions onto hot plate and cook, around 5 minutes each side.
    I like to keep the size quite small, you can always serve 2-3 patty’s. This makes them easier to cook and you can cook more in your pan / BBQ at once.
    You want the bottom to be crispy and brown. If it’s not there, wait, as this helps the patty to stick together.

  5. Flip, for another 5 minutes and cook them all.

  6. You can freeze the cooked mixture for a later date.

Serving suggestions

  • On it’s own with some Herby Tomato Sauce (the other ‘done for you recipe’)

  • Keep it simple with a salad of greens, tomato, parmesan, cucumber, apple cider vinegar, olive oil, salt and pepper.

  • Wrap up in cos lettuce leaves for a ‘burrito’ style.

  • Wrap up in a wrap and serve with roasted veggies and hummus.

  • Serve with rice and steamed veggies.

Herby Tomato Sauce (Done for you recipe)

This recipe is from Kitchen Saucery – Savoury.

Depending how long you cook this recipe for it’s either:

  • Bolognese sauce (saucy consistency: around 15 – 20 minutes)

  • Pasta sauce (saucy consistency: around 15 – 20 minutes)

  • Pizza sauce (thicker consistency: around 20 – 25 minutes)

  • Tomato sauce (thickest consistency: around 30 – 35 minutes)


  • 1 large tin tomato (or 1kg fresh tomatoes)

  • 1 onion

  • 2 garlic cloves

  • 2 tbsp olive oil

  • 1 tsp dried herbs

  • Optional: Chilli

  • Optional: 1 tsp coconut sugar

  • Salt

  • Pepper


  1. Add to blender and blitz until combined.

  2. Pour into pan and simmer for 15-20 minutes.

  3. This will keep in fridge for a good week or 2. Store in a glass jar or in small 1 cup portions in freezer.

Serving suggestions

  • Serve with the chicken patties (the other ‘done for you recipe’ for this week.

  • Serve as your bolognese sauce.

  • Serve as a pasta sauce.

  • Use as a pizza sauce base.

Weekly review worksheet


How to use this worksheet:

This worksheet is a reflection tool for you to get the most out of each week. It should take you around 5-10 minutes to complete, (it may take longer in the beginning) once you’ve watched the classes.

This isn’t mandatory and I won’t be checking up on you.

If you’d like to email me your worksheets (lou@lunchladylou.com.au), I’d be so excited to take a look at them. I love learning everyone’s lessons, their AHA moments and what really landed in the class.

Use this as a chance to review what you’ve done each week. Reviewing our actions helps us retain information we’ve learnt. It also acts as a nice reminder when you go to make these recipes again and you can’t remember a certain step you added from your past cook.

I recommend for each class, printing the ingredients list so you can take notes during each class.

To edit: You will need to save a copy of this worksheet to your computer.