Mar
08
Meal Plan for March 14, 2018

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Swiss Chard, Potato, and Green Onion Frittata
Servings: 2
Ingredients
  • 1 potato cut into 1/2 inch cubes
  • olive oil
  • 1 tsp salt divided
  • 1 tsp pepper divided
  • 1/2 bunch swiss chard stems removed, and roughly chopped
  • 1 clove garlic minced
  • 6 eggs
  • 1/4 cup Greek yogurt
  • 2 tablespoons chopped green onion
  • 1/4 cup shredded cheese of choice
Instructions
  1. Preheat the oven to 425 degrees F. Toss potatoes with olive oil, 1/4 tsp salt and 1/4 tsp pepper. Roast in a casserole dish or on a baking sheet for 15-20 minutes, or until tender and crispy. Let cool.*

  2. Add olive oil to saute pan over medium-high heat. Add swiss chard and 1/4 cup water and cover for 5 minutes. Remove cover, add garlic, and turn heat down to low and let cook for another 10 minutes, or until chard is wilted and water is evaporated. Sprinkle with 1/4 tsp salt and 1/4 tsp pepper. Let cool.*

  3. In a medium mixing bowl, whisk eggs and Greek yogurt until combined. Add chives and mix together. Season with 1/2 tsp salt and 1/2 tsp pepper.
  4. Preheat oven to 350 degrees F. In a small cast iron pan, add roasted potatoes, swiss chard, and cheese. Pour egg mix over top. Heat on the stovetop over medium heat for 5 minutes.

  5. Transfer to oven and bake for 25-30 minutes, or until frittata is set.** Let cool for 5 minutes or so.
Recipe Notes

*To save time, use leftover vegetables or prepare the veggies ahead of time.

**To check if the frittata is set, pierce the middle of the frittata with a knife and if the eggs run, cook longer.

Recipe adapted from Kara Lydon

 

Apple and Kale Salad
Servings: 2 people
Ingredients
Salad:
  • 1/4 cup tricolor dry quinoa
  • 3 cups slightly packed chopped kale
  • 1 apple cored and chopped
  • 1/2 cup walnuts roughly chopped
  • 1/4 cup dried cranberries
  • 2 oz goat cheese or vegan cheese crumbled
Dressing:
  • 1/4 cup olive oil
  • 1/8 cup fresh lemon juice
  • 1 Tbsp honey
  • 3/4 tsp dijon mustard
  • Salt to taste
Instructions
  1. Cook quinoa according to directions on package and cool completely. While quinoa is cooling, whisk together all of the dressing ingredients in a jar or bowl. Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).
  2. Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. Serve or store covered in refrigerator for up to 4 hours.
Recipe Notes

Recipe adapted from Cooking Classy

 

Honey Garlic Shrimp and Broccoli
Servings: 2 people
Ingredients
  • 1/2 lb shrimp shelled and deveined
  • 1 tbsp garlic minced
  • 1/2 tsp ginger minced
  • 1/4 cup honey
  • 3 tbsp soy sauce
  • 1 cup broccoli florets
Instructions
  1. In a small bowl, mix together garlic, ginger, honey, and soy sauce.
  2. Place raw shrimp in a large zip lock bag. Pour 1/3 of the honey soy sauce mixture in the bag, then massage the bag to coat shrimp. Seal bag and let shrimp marinate in the refrigerator for 1 hour. Keep the remaining honey soy sauce covered and at room temperature.

  3. Warm a large skillet over medium high heat. Add 2 tablespoons of reserved honey soy sauce to pan and let heat until steaming. Toss broccoli in skillet and cook until warm and tender, about 5-8 minutes. Remove broccoli from skillet and set aside.
  4. Remove shrimp from zip lock bag and discard the bag and marinade. Place 5-10 shrimp in the skillet at a time and cook for 1 minute on each side or until shrimp bodies are curled and browned. Before removing from pan, use tongs to rub shrimp into the caramelized sauce on the bottom of the skillet.
  5. When the shrimp are cooked, return all shrimp and broccoli to skillet. Heat for 2-3 minutes, tossing to catch any remaining caramelized sauce on the bottom of the skillet.
  6. Serve immediately with remaining honey soy sauce drizzled on top.
Recipe Notes

Swap shrimp for tofu chunks or chickpeas to make it vegan/vegetarian. 

 

Recipe adapted from Homemade Hooplah

 

One Pan Roasted Chicken and Veggies
Servings: 2 people
Ingredients
  • 2 chicken breasts chopped
  • 1 cup bell pepper chopped (any colors you like)
  • ½ onion chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon italian seasoning
  • ¼ teaspoon paprika optional
Instructions
  1. Preheat oven to 500 degree F.
  2. Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes.
  3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
  4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.
Recipe Notes

Swap shrimp for tofu chunks or Hempeh steaks

 

Recipe adapted from Gimme Delicious

 

One Pot Lentil Soup
Servings: 2 plus leftovers
Ingredients
  • 2 Tbsp water (or sub oil of choice)
  • 2 cloves garlic minced
  • 1/2 onion diced
  • 4 carrots thinly sliced
  • 4 celery stalks thinly sliced
  • 1/4 tsp each sea salt and black pepper divided, plus more to taste
  • 2 cups chopped potatoes
  • 3 cups vegetable broth
  • 2-3 sprigs fresh rosemary or thyme I used a bit of both
  • 1 cup uncooked green or brown lentils, thoroughly rinsed and drained
  • 2 cups chopped sturdy greens (such as kale or collard greens)
FOR SERVING optional
  • Fresh parsley
  • Rice or Cauliflower Rice
  • toasted bread
Instructions
  1. Heat a large pot over medium heat. Once hot, add water (or oil), garlic, shallots/onion (optional), carrots, and celery. Season with a bit of salt and pepper and stir.
  2. Sauté for 4-5 minutes or until slightly tender and golden brown. Be careful not to burn the garlic (turn heat down if it's cooking too quickly.)
  3. Add potatoes and season with a bit more salt and pepper. Stir and cook for 2 minutes more.
  4. Add vegetable broth and rosemary or thyme and increase heat to medium high. Bring to a rolling simmer. Then add lentils and stir. Once simmering again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender.
  5. Add your greens, stir, and cover. Cook for 3-4 minutes more to wilt. Then taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it's become too thick, or herbs for earthy flavor.
  6. Store leftovers covered in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.
Recipe Notes

Recipe adapted from Minimalist Baker

 

Egg Roll Skillet
Servings: 2
Ingredients
  • 1/2 lbs. of ground beef, pork, chicken, or tofu crumbles
  • 1/2 small head of cabbage shredded
  • 1 medium carrot peeled and cut in half to make thin short strands
  • 1/2 medium onion chopped finely
  • 2 garlic cloves minced
  • 1 teaspoon of fresh grated ginger or 1/2 teaspoon dried
  • 1 1/2 tablespoons sesame or olive oil
  • 1-2 tablespoons soy sauce
  • green onions to garnish optional
Instructions
  1. In a large skillet, cook the meat & onion until the meat is cooked thru and the onion is translucent.
  2. Add the shredded cabbage & carrots to the mixture – cook & stir for 5 minutes on medium high heat.
  3. Mix together the garlic, ginger, sesame oil, and soy sauce. Pour it over the cabbage mixture & stir to combine. Cook another 10 minutes on medium heat, stirring often.

  4. Serve immediately. Garnish with green onions if desired.
Recipe Notes

Recipe adapted from Mrs. Happy Homemaker

 

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

Tags:


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.