Feb
07
Meal Plan for February 14, 2018

heart shaped greens

 

Happy Valentine’s Day! We LOVE our members!

 

 

 

 

 

 

 

Lemon Parmesan Salmon, Mushrooms, and Green Beans
Servings: 2 people
Ingredients
  • 1/4 tablespoon butter
  • 1 clove garlic
  • 1 tablespoons lemon juice
  • 1 tablespoon minced fresh parsley
  • Salt and pepper to taste
  • 2 salmon fillets
  • 1/3 lb green beans trimmed
  • 2 oz fresh mushrooms sliced
  • 1/8 cup grated Parmesan cheese
Instructions
  1. Preheat oven to 400F. Lightly grease a baking sheet and set aside.
  2. In a small saucepan over medium-high heat, melt butter, then saute garlic in butter until lightly browned. Remove from heat and stir in lemon juice, parsley, and salt and pepper to taste.
  3. Arrange salmon, green beans, and mushrooms on baking sheet and drizzle butter mixture over top. Sprinkle with Parmesan cheese.
  4. Bake salmon at 400F 20-25 minutes or until fish is cooked through and vegetables are tender. Enjoy!
Recipe Notes

Recipe adapted from Whole and Heavenly Oven

 

Butternut Squash and Spinach Lasagna
Servings: 8
Ingredients
Butternut Squash Filling:
  • 2 cups butternut squash puree* about half of squash
  • 1 cup ricotta cheese
  • 1/2 cup milk or more, if needed
  • 1/4 + 1/8 teaspoon salt
  • 1/4 teaspoon nutmeg
Spinach Filling:
  • 1 cup cooked spinach 8 oz uncooked
  • 1 cup ricotta cheese
  • 1 cup mozzarella cheese
  • 2 garlic cloves minced
  • 1/4 teaspoon salt
  • pepper to taste
Other Ingredients:
  • 10 oz lasagna noodles cooked (for gluten free, use Tinkyada brown rice lasagna noodles)
  • 1 and 1/2 cups mozzarella cheese or more
  • 1/2 cup Parmesan cheese on top
  • Italian seasoning
  • Paprika
  • Basil
Instructions
Butternut Squash Filling:
  1. For this filling, you will need to have pre-cooked butternut squash puree.* Using food processor, combine 2 cups of butternut squash puree with Ricotta cheese, milk, salt and nutmeg. Add more milk if needed (to make the butternut squash filling very creamy). Mix very well, taste and add more salt, if needed.

Spinach Filling:
  1. Combine spinach, Ricotta cheese, mozzarella, garlic, salt and pepper. Mix, taste, and add more salt and pepper, if needed.
Cooking lasagna noodles:
  1. Bring a very large pot of water to boil, and cook lasagna noodles according to package instructions. Rinse in cold water, drain. Using knife, trim noodles to fit your baking dish (if necessary).
Lasagna assembly:
  1. Prepare a baking dish - I used a casserole dish 11 inches x 8.5 inches x 3 inches deep. Grease the lasagna dish lightly with olive oil spray. Spread 1/3 of butternut squash filling on the bottom of the dish. Sprinkle lightly with mozzarella cheese. Top with cooked lasagna noodles without overlapping (I used 3 noodles).
  2. Spread half of spinach filling over the noodles. Top lightly with Mozzarella cheese. Top with cooked noodles.
  3. Spread another layer (1/3) of butternut squash mixture, then sprinkle lightly with Mozzarella cheese. Top with cooked noodles.
  4. Spread the remaining half of spinach filling over the noodles. Top lightly with Mozzarella cheese. Top with the final layer of cooked noodles.
  5. Spread a generous amount of butternut squash filling (the remaining 1/3) over this final layer of noodles, sprinkle with grated Parmesan and remaining mozzarella cheese (about 1/2 cup of mozzarella). Generously sprinkle the cheese with Italian seasoning, paprika, basil.
  6. Cover the baking dish with foil and bake for 30 min. Remove foil and bake additional 10 minutes.
Recipe Notes

*To make butternut squash puree, slice your squash in half lengthwise and scoop out seeds. Roast cut side down for 30 min. at 400 degrees. Remove the squash and let cool slightly. Slice the peel off with a knife and puree the squash with a potato masher or in a food processor. 

Recipe adapted from Julia's Album

 

Cauliflower Bisque with Homemade Croutons
Servings: 2
Ingredients
  • 1 cup milk
  • 1 1/4 cup vegetable stock
  • 1/2 small head cauliflower separated into florets
  • 1/2 lb. red potatoes peeled and chopped
  • 1/2 small onion chopped
  • 1 clove Garlic crushed
  • 2 sprigs thyme
  • salt and freshly ground black pepper to taste
  • 1 tbsp. unsalted butter
  • 1 1/2 cups cubed bread
  • 1/4 cup heavy cream
  • 1/4 cup pomegranate seeds
  • Chopped chives for serving
Instructions
  1. Combine milk, stock, cauliflower, potato, onion, garlic, and thyme in a large saucepan. Season with salt and pepper. Bring to a boil over medium-high heat; reduce heat and simmer, partially covered, until the vegetables are very tender, 18 to 20 minutes.
  2. Meanwhile, melt butter in a large skillet over medium heat. Cook, swirling occasionally, until golden brown, 2 to 4 minutes. Add bread and cook, stirring often, until toasted, 10 to 12 minutes. Season with salt and pepper.
  3. Discard thyme sprigs. Puree soup, in batches, in a blender until smooth. Add cream and pulse to combine. Season with salt and pepper.
  4. Serve topped with croutons, pomegranate seeds, and chives.
Recipe Notes

Recipe adapted from Country Living

 

Butternut Squash, Carrot, Kale, and Potato Soup
Servings: 2
Ingredients
  • 1/4 cup carrots sliced
  • 1/2 cup red potatoes chopped
  • 1 cup butternut squash cubes
  • 1/2 tablespoon olive oil
  • 2 cups water separated
  • 1 large chicken bouillon cube
  • 1/4 pound large boneless skinless chicken breast
  • 1/8 cup diced onion
  • 1/2 teaspoon minced garlic
  • 1/2 cup kale stem removed and chopped
  • 1/4 teaspoon each dried sage, rosemary, thyme
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese optional
Instructions
  1. Preheat the oven to 375 degrees F. Lightly grease a baking pan.
  2. Combine the sliced carrots, cubed butternut squash, and cubed red potato in a large bowl. Toss with the olive oil, salt, and pepper.
  3. Lay out the vegetables evenly on the baking sheet. Bake for 15 minutes, then flip and stir them around, bake for another 15 minutes.

  4. Meanwhile, combine 1 cups of water with the bouillon cube. Bring the water to a boil and whisk in the cubes to dissolve.

  5. Slice the large chicken breast into 3 even pieces (or use a few smaller ones). (The reason to cut them down is to help them cook quicker.)
  6. Place the chicken pieces in the boiling water with the chopped onion, and minced garlic and cover with a lid. Let the chicken boil until cooked through, about 10-15 minutes.
  7. Turn the heat to low, remove the chicken breasts and allow to slightly cool. Shred the chicken and return it to the pot with the remaining 1 cup of water.

  8. While the chicken is cooking, massage the kale under cold water and rinse well. Remove the stem and finely chop the kale.
  9. Stir the kale and roasted vegetables into the broth. Add the dried herbs - sage, rosemary, and thyme. Season additionally with salt and pepper and additional poultry seasonings if desired.

  10. Optionally top each bowl with freshly grated Parmesan cheese.
Recipe Notes

Recipe adapted from Chelsea's Messy Apron

 

 

Simple Spinach Salad
Servings: 2
Ingredients
  • 2 handfuls fresh spinach
  • grated parmesan
  • chopped or slivered almonds toasted if you like
  • crumbled bacon OR fresh thinly-sliced mushrooms to top it off
for the vinaigrette:
  • juice of one lemon about 1/3 cup
  • small clove of garlic minced (about 1/2 teaspoon)
  • 1/4 cup olive oil
  • salt and pepper to taste
Instructions
to make the vinaigrette:
  1. combine lemon and garlic. slowly whisk in oil until the mixture starts to thicken and get cloudy. season with salt and pepper. (be careful if you are using bacon as it is pretty salty already.)
  2. toss salad and serve.
Recipe Notes

Recipe adapted from On Hand Modern

 

Pan Seared Steak with Mashed Potatoes and Green Beans
Servings: 2
Ingredients
  • 12 ounces red potatoes
  • salt and pepper
  • 1/4 ounces parsley
  • 6 ounces green beans
  • 12 ounce New York Strip steak
  • 2 tablespoons sour cream
  • 1/2 teaspoon olive oil plus more for cooking
  • 1 tablespoon butter
  • 1 clove garlic
Instructions
  1. Preheat oven to 425 degrees. Wash potatoes, then cut into ½-inch cubes. Place in a medium pot with a big pinch of salt and enough water to cover by 1 inch. Bring to a boil and cook until easily pierced by a knife, 12-15 minutes. Drain and return to pot.
  2. Finely chop parsley. Toss green beans, a drizzle of oil, and a pinch of salt and pepper on a baking sheet. Roast in oven until tender, 12-15 minutes.

  3. Heat a drizzle of oil in a large pan over medium-high heat and add minced garlic. Pat steak dry with a paper towel and season all over with salt and pepper. Add to pan and cook to desired doneness, 3-6 minutes per side. Remove from pan and set aside to rest. TIP: Loosely cover steak with aluminum foil to keep it warm.
  4. Add sour cream and ½ tsp olive oil to pot with drained potatoes. Mash with a potato masher or fork until smooth. Season to taste with salt and pepper. TIP: Add a splash of milk to make potatoes extra creamy.
  5. Thinly slice steak against the grain. Divide mashed potatoes, green beans, and steak between plates. Garnish with parsley.
Recipe Notes

Recipe adapted from Hello Fresh

 

Weekly Fig is a private membership association for local sustainable foods.

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Meet the Author

Rachel

Rachel Howard

Rachel 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.