May
12
Meal Plan for May 17, 2017

potato lentil salad

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

 

 

 

 

 

 

 

 

 

 

 

Rosemary Chicken and Wilted Spinach
Servings: 2 people
Ingredients
  • 1 head garlic roasted
  • 2 Tbsp olive oil
  • 4 oz fresh mushrooms sliced
  • 2 chicken breasts pounded to an even thickness
  • salt & pepper to taste
  • 1 Tbsp fresh rosemary chopped
  • 1/2 cup chicken broth
  • 2 Tbsp unsalted butter divided
  • 1 1/2 cups fresh spinach
Instructions
  1. Very carefully separate the cloves from the heads of roasted garlic. Set them aside. Cook mushrooms in oil in a large skillet over medium high heat for 5 minutes.  Meanwhile, in a separate skillet, melt 1 Tbsp butter over medium heat and add the spinach and allow it to wilt. Serve chicken over spinach and top with mushrooms, garlic and pan sauce.

  2. Season chicken with salt and pepper on both sides. Add chicken to skillet. Sprinkle rosemary all over chicken and mushrooms. Cook chicken breasts on both sides until browned and cooked through. Remove chicken to a plate and cover to keep warm, leave mushrooms in skillet.

  3. Stir in chicken broth and 1 Tbsp butter to skillet and cook over medium/low heat until sauce reduces. (about 10 minutes) Stir in the reserved cloves of roasted garlic.

  4. Meanwhile, in a separate skillet, melt 1 Tbsp butter over medium heat and add the spinach and allow it to wilt. Serve chicken over spinach and top with mushrooms, garlic and pan sauce. 

Recipe Notes

Recipe adapted from Aunt Bees Recipes

 

Shrimp Zucchini and Snow Pea Stir Fry
Servings: 2 people
Ingredients
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 2 tbsp shallot diced
  • 1 cup zucchini sliced
  • 1 cup snow peas
  • 10 shrimp peeled and deveined
Instructions
  1. In a wok or skillet, add olive oil, garlic, and shallot, cook until tender about 2 -3 minutes. Add snow peas and zucchini, cook for about another 3 minutes and then add your shrimp. Cook until shrimp is no longer pink about 2 to 3 minutes longer.

Recipe Notes

Recipe adapted from Peanut Butter and Peppers.

 

Roasted New Potato and Lentil Kale Salad
Servings: 2 people
Ingredients
Lemon Caper Dressing:
  • 1 tablespoon capers drained and roughly chopped
  • 2 tablespoons dijon mustard
  • 3 tablespoons freshly squeezed lemon juice
  • 1/3 cup olive oil
  • salt + pepper to taste
Salad:
  • 14 ounces new potatoes sliced in half
  • 1/3 cup lentils
  • 2-3 stalks dino kale stems removed, roughly chopped
  • 1/4 cup freshly chopped flat leaf parsley
Instructions
  1. Preheat the oven to 375 F. Wash and pat dry the potatoes. Slice them in half and place a rimmed baking sheet covered in parchment. Drizzle with about 1 tablespoon of olive oil and season with salt and pepper. Place in the oven to roast, turning once, for about 25-30 minutes. Once potatoes are golden brown and easily pierced with a fork, remove from oven and set aside.

  2. Rinse and drain the lentils. Bring a large pot of water to a rolling boil and add the lentils. Cook the lentils for about 22 minutes or until just soft. Or follow package instructions. Drain lentils and rinse under cold water, then allow them to drain completely.

  3. To prep the kale, remove the leaves from the stalks. Roughly chop the leaves. Place kale in a large salad bowl and sprinkle with a pinch of sea salt and a drizzle of olive oil. Massage the salt/oil into the kale until it softens and deepens in color.

  4. Make the lemon caper dressing. Place capers, dijon and lemon juice into a small bowl and whisk until well combined, slowly add in the olive oil while whisking. Add a good pinch of salt and some fresh cracked pepper. Adjust seasoning as needed.

  5. Add potatoes, lentils and chopped parsley to the kale bowl. Add half the dressing and toss gently. Divide into two bowls and drizzle over remaining dressing. Garnish with extra parsley or capers, fresh cracked pepper or lemon zest.

Recipe Notes

Recipe adapted from Happy Hearted Kitchen.

 

Kale and Scrambled Egg Breakfast Tacos
Servings: 2 people
Ingredients
  • 4 tortillas
  • 2 tablespoons olive oil divided
  • 15 eggs
  • 2 tablespoons water
  • 2 cups dino kale ribs removed and roughly chopped
  • 3 ounces smoked gouda shredded
Instructions
  1. Preheat oven to 350 degrees (F). Line a large baking sheet with tortillas and set aside.

  2. Crack eggs into a large mixing bowl, add salt and pepper and beat well; set aside.

  3. Add 1 tablespoon of oil to a large skillet over medium heat. Add kale, stirring well to coat, then cook, stirring occasionally, for about 10 minutes. Once the kale has reduced by half (you will be amazed at how much it shrinks down!), reduce heat to low and let it cook – stirring occasionally – for another 4 minutes while you make your eggs.

  4. At this point you can place your tortillas in the oven to warm up!

  5. Add remaining oil to a medium-sized non-stick skillet over medium-low heat. Once the oil is sizzling, add eggs and scramble. Then gently fold in cheese until melted.

  6. Season kale with salt and pepper, stir, then remove from heat.

  7. Remove tortillas from the oven, and fill each shell with a scoop of eggs, then top with crispy kale.

  8. Serve warm, with hot sauce if you like a little spice!
Recipe Notes

Recipe adapted from Baker by Nature

 

Kohlrabi Radish Slaw
Servings: 8 side servings
Ingredients
  • 3 Tbs white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 1/4 tsp ground cumin
  • salt and freshly ground black pepper to taste
  • 5 Tbs olive oil
  • 5 radishes grated
  • 3 medium carrots grated
  • 2 small unpeeled kohlrabi bulbs trimmed and cut into matchstick pieces
  • 1/2 medium head green cabbage thinly sliced
  • 1/3 cup chopped fresh cilantro
Instructions
  1. In a small bowl whisk the vinegar, mustard, honey, cumin, 1/4 tsp. salt, and a pinch of pepper. Gradually whisk in the canola oil until combined.
  2. Put the radishes, carrot, kohlrabi, cabbage, and cilantro in a large bowl. Pour in the dressing and gently toss to combine. Season to taste with salt and pepper.
Recipe Notes

Recipe adapted from Fine Cooking.


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.