Mar
21
Meal Plan for 3/15/17

chicken pho

Here you can find the meals that accompany what’s in your box this week.

 

 

 

 

 

This healthy breakfast recipe comes from Local Milk, who is from the Chattanooga area.

 

Eggs with Collard Greens and Feta
Ingredients
  • 2 tablespoons olive oil
  • 2 cloves garlic minced
  • 1 small shallot minced
  • 1 tablespoon minced fresh ginger
  • 1/4 tsp crushed red pepper
  • 2 bunches of collards stemmed and chopped
  • 1/2 teaspoon salt or to taste
  • 1.5 teaspoons lemon juice
  • 1/2 cup water or broth
  • 1 tablespoon butter divided
  • 3-4 eggs
  • 1/2 cup Rafting Goat crumbled feta
  • a few cracks of freshly ground black pepper
Instructions
  1. In a large heavy skillet heat the oil over medium high. Add the garlic, shallot, and ginger along with the red pepper flakes. Reduce heat to medium low and saute until fragrant, about 5 minutes. Add in half the collards and half the salt. Saute until starting to wilt and then add in the other half of the collards along with the rest of the salt. Continue to cook until wilted but still bright green. Stir in the lemon juice.
  2. Increase the heat to medium high and stir in the water or broth. Make nests in the collards for your eggs. I usually do one per person. Divide the butter between the eggs and put a pat in each little nest you've made for the eggs. When the butter melts crack each egg into the hole in the collards and sprinkles the feta on top of it all. Simmer until the white is just set and the yolk is still runny. Remove from heat, crack some pepper over the top and serve hot!

 

This dish from The Nutritionist Reviews is perfect for using up summer veggies.

 

Parmesan Tomato Zucchini Bake
Servings: 2 people
Ingredients
  • Ingredients:
  • 1 small zucchini* sliced
  • 1 small yellow squash* sliced
  • 2 medium tomatoes* sliced
  • ¼ cup quality parmesan cheese shredded
  • ¼ teaspoon black pepper
  • teaspoon garlic powder
  • teaspoon onion powder
  • ¼ teaspoon Italian spices
Instructions
  1. Preheat oven to 375 degrees.
  2. In a baking dish, arrange zucchini, yellow squash and tomatoes in an alternating pattern (as seen in the photos).
  3. Top with cheese and spices. Place into oven and bake for 20 minutes or until squash is soft.
Recipe Notes

*Use larger vegetables to make a larger dish or double the amount.

 

Here’s a recipe to get you experimenting in the kitchen, thanks to Simply Recipes.

 

Quick Vietnamese Chicken Pho
Servings: 2 people
Ingredients
  • 3/4- inch section ginger
  • 2 medium-large green onions
  • 1 very small bunch cilantro sprigs
  • 2-3 garlic cloves minced
  • 3 1/2 to 4 cups chicken broth add more as needed
  • 6 to 8 ounces chicken shredded
  • 1/2 teaspoon real salt
  • 5-6 ounces dried narrow flat rice noodles
  • 2-3 teaspoons fish sauce optional
  • 1/2 teaspoon organic sugar
  • Pepper optional
  • 2 handfuls Mung bean sprouts for garnish
  • Optional extras: lime wedges thinly-sliced chili peppers
Instructions
  1. Prepare the broth ingredients: Peel then slice the ginger into 4 or 5 coins. Smack with the flat side of a knife or meat mallet; set aside. Thinly slice the green parts of the green onion to yield 2 to 3 tablespoons; set aside for garnish. Cut the leftover sections into pinkie-finger lengths, bruise, then add to the ginger.Coarsely chop the leafy tops of the cilantro to yield 2 tablespoons; set aside for garnish. Set the remaining cilantro sprigs aside.
  2. Toast the broth ingredients: In a 3- to 4-quart pot, toast the coriander seeds and clove over medium heat until fragrant, 1 to 2 minutes. Add the ginger and green onion sections. Stir for about 30 seconds, until aromatic.
  3. Add the broth and bring to a simmer: Slide the pot off heat, wait 15 seconds or so to briefly cool, then pour in the broth. Return the pot to the burner, then add the water, cilantro sprigs, chicken, and salt. Bring to a boil over high heat, then lower the heat to gently simmer for 30 minutes.
  4. While the broth simmers, soak the rice noodles in hot water until pliable and opaque. Drain, rinse, and set aside.
  5. Remove the chicken from the broth once cooked: After 5 to 10 minutes of simmering, the chicken should be firm and cooked through (press on it and it should slightly yield).Transfer the chicken to a bowl, flush with cold water to stop the cooking, then drain. Let cool, then cut or shred into bite-size pieces. Cover loosely to prevent drying.
  6. Strain the broth: When the broth is done, pour it through a fine-mesh strainer positioned over a 2-quart pot; line the strainer with muslin for super clear broth. Discard the solids. You should have about 4 cups. Season with fish sauce and sugar (or maple syrup), if needed, to create a strong savory-sweet note.
  7. Finish the pho: Bring the strained broth to a boil over high heat. Put the noodles in a noodle strainer or mesh sieve and dunk in the hot broth to heat and soften, 5 to 60 seconds. Lift the noodles from the pot and divide between the 2 bowls. Lower the heat to keep the broth hot while you arrange the chicken on top of the noodles and garnish with the chopped green onion, cilantro, and a sprinkling of pepper. Taste and adjust the broth’s saltiness one last time and serve.
Recipe Notes

If the chicken isn't quite cooked through when you begin to shred it, just split it into a few pieces and put it back in the broth for another few minutes until cooked through.

 

These vegetables, courtesy of Happy Healthy Mama, make a great side dish any time of year.

 

Balsamic Roasted Vegetables
Servings: 2 people
Ingredients
  • ¼ pound Brussels sprouts about 1 ½ cups, tough end removed and sliced in half
  • 1 large carrot sliced
  • 1 ½ cups cauliflower florets
  • cup olive oil
  • cup balsamic vinegar
  • ½ tablespoon dijon mustard
  • 1 tablespoon maple syrup
  • ¼ teaspoon real salt or to taste
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon dried thyme
Instructions
  1. Preheat the oven to 425 degrees.
  2. Place your prepared vegetables on a baking sheet. For easier clean up, cover the pan in parchment paper.
  3. In a small bowl, whisk together the oil, vinegar, mustard, maple syrup, salt, pepper, and thyme.
  4. Pour the mixture on the vegetables and toss them to coat them well.
  5. Roast in the preheated oven for 25-30 minutes, until the vegetables are golden brown. Stir the vegetables 1-3 times during the roasting time to ensure even roasting.

 

This meal from Purpose Flavour is perfect for when you’re wanting something savory.

 

Grilled Beef with Sweet Potato and Cherry Tomato Salad
Servings: 2 people
Ingredients
  • 14 oz . lean cut beef
  • 2 tbsp real salt
  • 1 tbsp dried rosemary
  • 2 tsp olive oil
  • 1 medium onion
  • 2 medium sweet potato
  • 1 cup cherry tomatoes
  • 2 slices whole wheat toast
  • 4 tsp maple syrup
  • 2 cloves garlic minced
  • salt & pepper to taste
  • fresh parsley to serve
Instructions
  1. Preheat the grill to medium, and season the beef with the salt and rosemary and one teaspoon of olive oil.
  2. Prepare the vegetables by chopping the onion finely, dicing the sweet potato, halving the cherry tomatoes and cutting the whole wheat toast into rough cubes for croutons.
  3. Place the beef into the grill and grill on both sides until cooked to your preferred doneness.
  4. Preheat the remaining olive oil in a frying pan, and add the onion,
  5. sweet potato, cherry tomatoes and bread croutons and fry on high heat for about 4-5 minutes until golden brown.
  6. Add the minced garlic, salt, pepper and maple syrup to the frying pan and fry for another few minutes.
  7. Take the beef from the grill and cut into thin slices, and place on plate. Serve with the warm sweet potato salad on the side and garnish with fresh parsley.

 

Enjoy your Fig box this week!


Meet the Author

Rachel

Rachel Howard

Rachel Howard is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.