Aug
30
Meal Plan for September 6, 2017

roasted pumpkin

This week brings another special treat–muscadines! See below for a muscadine sorbet recipe as well as other healthy meal ideas!

 

 

 

 

Italian Chicken Tomatoes and Mushrooms
Servings: 2 people
Ingredients
  • 2 chicken breasts
  • 1/2 tbsp dried oregano divided
  • 1/2 tsp salt divided
  • 1/2 tsp black pepper divided
  • 1 tbsp olive oil
  • 4 oz oyster mushrooms cleaned, trimmed, and sliced
  • 7 oz grape tomatoes or diced whole tomato
  • 1 tbsp chopped fresh garlic
  • 1/2 cup chicken or veggie broth
  • 1/2 tbsp freshly squeezed lemon juice
  • Handful baby spinach
  • 1 tsp flour
Instructions
  1. Pat chicken breasts dry. Season on both sides with dried oregano, salt and black pepper. Set aside briefly.

  2. Heat olive oil in a large skillet with a lid. Brown the chicken on both sides (3 minutes or so). Transfer the chicken to a plate for now.

  3. In the same skillet, add more olive oil if needed. Add the mushrooms and saute briefly on medium-high (about 1 minute or so). Then add the tomatoes, garlic, the remaining oregano, salt, and pepper, and 2 tsp flour. Cook for another 3 minutes or so, stirring regularly.

  4. Now add the chicken broth, cook briefly to reduce just a little; then add the lemon juice.

  5. Bring the liquid to a boil, then add the chicken back in the skillet. Cook over high heat for 3-4 minutes, then reduce the heat to medium-low. Cover and cook for another 8 minutes or until the chicken is fully cooked and its internal heat registers a minimum of 165 degrees F.
  6. If you like, stir in a handful of baby spinach just before serving. Enjoy hot with your favorite small pasta like penne, or enjoy alone.

Recipe Notes

Recipe adapted from The Mediterranean Dish

 

Roasted Pumpkin with Feta
Servings: 2 people
Ingredients
  • 1 pie pumpkin seeded and cut into 1/2-inch wedges
  • 1 small red onion cut into wedges
  • 3 tablespoons olive oil
  • 3 tablespoons honey
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon salt
  • 1 pinch black pepper
  • 1/3 cup crumbled feta cheese
  • Chopped fresh parsley for garnish
Instructions
  1. Heat oven to 425°F. In a large bowl, toss the pumpkin and onion with the oil, honey, vinegar, salt and pepper. Spread out onto a baking sheet.

  2. Bake 20 to 25 minutes or until caramelized and fork tender. Top with the feta cheese and parsley and serve.

Recipe Notes

Recipe adapted from Bourbon and Honey

 

Smokey Potato Corn Salad
Servings: 2 people
Ingredients
  • 1 white potato diced
  • 2 Tablespoons olive oil divided
  • 1 ear of corn
  • 2 Slices cooked bacon
  • 1/8 Cup chopped parsley
  • 1/2 Teaspoon ground cumin
  • 1 pinch of garlic powder
  • Salt and pepper to taste
Instructions
  1. Add 1 tablespoon of oil to a skillet. Saute the diced potatoes on medium-high heat until fork tender and golden. 

  2. While the potatoes are cooking, use a sharp knife to cut the kernels off of the cob. Add the corn kernels and remaining oil to the pan and saute on until the corn begins to char.

  3. Stir in the ground cumin, garlic powder, salt and pepper and saute on medium high heat until everything is coated and seasoned. 

  4. Stir in the bacon and greens and serve hot.

Recipe Notes

Recipe adapted from Hungry Couple NYC

 

Cucumber Quinoa Salad
This Cucumber Quinoa Salad is made with lots of fresh basil and feta, tossed with a simple lemony vinaigrette, and it's SO fresh and delicious! Plus, it's naturally gluten-free and quick and easy to make.
Servings: 2 people
Ingredients
For the salad:
  • 2 cucumbers diced
  • 1 cup chilled* cooked quinoa
  • 1/4 cup diced red onion
  • 1/4 cup crumbled feta cheese
  • 2 Tbsp roughly-chopped fresh basil leaves
  • 1 colored bell pepper seeded and diced
For the lemony vinaigrette:
  • 2 Tbsp olive oil
  • 1 Tbsp apple cider vinegar or red wine vinegar
  • 1/2 Tbsp fresh lemon juice
  • 1/4 teaspoon Italian seasoning homemade or store-bought
  • pinch of salt and black pepper
Instructions
To make the salad:
  1. Toss cooked quinoa, cucumbers, red onion, feta, and basil until combined. 

To make the vinaigrette:
  1. Whisk oil, vinegar, lemon juice, and spices together in a small bowl until combined. Coat the salad ingredients and serve immediately.

Recipe Notes

*If you add hot quinoa fresh out of the pan, it will melt the cheese and wilt the basil a bit in this recipe. So I recommend cooking it beforehand and letting it chill in the refrigerator before making the salad. Or, if you need to cook it immediately beforehand, just spread the cooked quinoa out in a thin layer on a baking sheet and pop it in the freezer for 15-20 minutes. That will help it cool down nice and quickly! 

**Cook time does not include the time needed to prepare the quinoa. See this post for instructions on how to cook quinoa. 

Recipe adapted from Gimme Some Oven.

 

Muscadine Sorbet
Servings: 4 servings
Ingredients
  • 1 quart muscadines
  • 1/8 cup honey or super fine sugar
  • The juice and zest of half a lemon
Instructions
  1. Working in batches, puree the grapes with the sugar or honey in a food processor or blender until the sugar is dissolved (about three minutes). Over a bowl, pour the puree through a fine-mesh strainer or sieve. Press on the solids to extract all the juice. Add the lemon juice and zest to the bowl and stir to combine. Cover with plastic wrap or pour into an airtight container and let cool for several hours. Transfer the mixture to an ice cream maker and freeze according to the manufacturer’s instruction

  2. Over a bowl, pour the puree through a fine-mesh strainer or sieve. Press on the solids to extract all the juice.

  3. Add the lemon juice and zest to the bowl and stir to combine. Cover with plastic wrap or pour into an airtight container and freeze for 2-4 hours before serving. 

Recipe Notes

Recipe adapted from WakeMed Voices

If you have the Sprout or Garden Box, here’s a good article on how to roast pumpkin seeds to get the most out of your veggie!

 

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


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.