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Meal Plan for September 6, 2017

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
Serves 2
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Ingredients
  1. 2 chicken breasts
  2. 1/2 tbsp dried oregano divided
  3. 1/2 tsp salt divided
  4. 1/2 tsp black pepper divided
  5. 1 tbsp olive oil
  6. 4 oz oyster mushrooms cleaned, trimmed, and sliced
  7. 7 oz grape tomatoes or diced whole tomato
  8. 1 tbsp chopped fresh garlic
  9. 1/2 cup chicken or veggie broth
  10. 1/2 tbsp freshly squeezed lemon juice
  11. Handful baby spinach
  12. 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.
Adapted from The Mediterranean Dish
Weekly Fig http://blog.weeklyfig.com/
Roasted Pumpkin with Feta
Serves 2
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Ingredients
  1. 1 pie pumpkin seeded and cut into 1/2-inch wedges
  2. 1 small red onion cut into wedges
  3. 3 tablespoons olive oil
  4. 3 tablespoons honey
  5. 1 tablespoon balsamic vinegar
  6. 1/2 teaspoon salt
  7. 1 pinch black pepper
  8. 1/3 cup crumbled feta cheese
  9. 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.
Adapted from Bourbon and Honey
Adapted from Bourbon and Honey
Weekly Fig http://blog.weeklyfig.com/
Smokey Potato and Corn Salad
Serves 2
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Ingredients
  1. 1 white potato diced
  2. 2 Tablespoons olive oil divided
  3. 1 ear of corn
  4. 2 Slices cooked bacon
  5. 1/8 Cup chopped parsley
  6. 1/2 Teaspoon ground cumin
  7. 1 pinch of garlic powder
  8. 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.
Adapted from Hungry Couple NYC
Adapted from Hungry Couple NYC
Weekly Fig http://blog.weeklyfig.com/
Cucumber Quinoa Salad
Serves 2
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For the salad
  1. 2 cucumbers diced
  2. 1 cup chilled* cooked quinoa
  3. 1/4 cup diced red onion
  4. 1/4 cup crumbled feta cheese
  5. 2 Tbsp roughly-chopped fresh basil leaves
  6. 1 colored bell pepper seeded and diced
For the lemony vinaigrette
  1. 2 Tbsp olive oil
  2. 1 Tbsp apple cider vinegar or red wine vinegar
  3. 1/2 Tbsp fresh lemon juice
  4. 1/4 teaspoon Italian seasoning homemade or store-bought
  5. pinch of salt and black pepper
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.
Notes
  1. *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!
Adapted from Gimme Some Oven
Adapted from Gimme Some Oven
Weekly Fig http://blog.weeklyfig.com/
Muscadine Sorbet
Yields 4
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Ingredients
  1. 1 quart muscadines
  2. 1/8 cup honey or super fine sugar
  3. 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.
Adapted from WakeMed Voices
Adapted from WakeMed Voices
Weekly Fig http://blog.weeklyfig.com/
 

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. 

Meal Plan for 3/22/17

Honey Rosemary Chicken and Potatoes
Serves 2
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Ingredients
  1. 2 chicken breasts or thighs
  2. 1 tsp olive oil
  3. 1/2 lb Yukon Gold Potatoes
  4. 1/2 yellow onion, cut into thin wedges
  5. 1 garlic clove, minced
  6. 1 Tbsp honey
  7. 1 Tbsp fresh lemon juice
  8. 2 tbsp cornstarch
  9. 1 tbsp coarsely chopped fresh rosemary, plus sprigs for garnish
  10. 1 tsp salt
  11. ¼ tsp freshly ground pepper
Instructions
  1. Rinse chicken and pat dry. Heat oil in a large nonstick skillet over moderately high heat. Add chicken and cook, turning until browned on all sides, about 8 min.
  2. Place the potatoes, onion and garlic in a 4- to 6-quart slow cooker; top with chicken.
  3. Stir together honey, juice, cornstarch, rosemary, salt and pepper in a small bowl. Pour over chicken. Cover and cook, 6 to 8 hours on low for 3 to 4 hours on high. Serve garnished with rosemary sprigs, if desired.
Adapted from Tara Teaspoon
Adapted from Tara Teaspoon
Weekly Fig http://blog.weeklyfig.com/
Beef and Broccoli Stir Fry
Serves 2
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Ingredients
  1. 1 pound flank steak, sliced into 1/4 inch thick strips
  2. 3 cups small broccoli florets
  3. 1/2 cup beef stock
  4. 5 cloves garlic, minced
  5. 2 tablespoons corn starch
  6. 1 tablespoon olive oil
For the sauce
  1. 1/2 cup soy sauce
  2. 1/4 cup brown sugar
  3. 2 teaspoons corn starch
Instructions
  1. Toss sliced beef in a large bowl with corn starch.
  2. Heat olive oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.
  3. Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.
  4. While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.
  5. Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
  6. Serve beef and broccoli over cooked white rice.
Adapted from Savory Tooth
Adapted from Savory Tooth
Weekly Fig http://blog.weeklyfig.com/
Shrimp, Tomato, and Spinach Fettuccine
Serves 2
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Ingredients
  1. 1/2 pound fresh shrimp, shelled
  2. 2 medium tomatoes, fresh, chopped into large cubes
  3. 1 cup cooked spinach
  4. 2 garlic cloves, minced
  5. 2 Tbsp butter
  6. 1 Tbsp olive oil
  7. 1/4 small lemon
  8. salt to taste
  9. dash of paprika
  10. 1/4 teaspoon crushed red pepper (or more)
  11. 5 oz whole wheat fettuccine pasta
  12. 1/4 cup Parmesan cheese, grated, for serving
Instructions
  1. Heat a large skillet on medium-high heat, add 1 tablespoon butter and 1/2 tablespoon olive oil until melted. Add fresh shrimp and half the minced garlic. Make sure shrimp is not crowded. Cook for 1 minute on one side until pink on that side. While it's cooking, generously sprinkle paprika and salt over uncooked side of the shrimp. Flip the shrimp over and cook for another 1 or 2 minutes until pink on the other side.
  2. To the skillet with shrimp, add chopped fresh tomatoes, cooked spinach, and remaining amount of minced garlic. Add 1/4 teaspoon crushed red pepper (or more). Mix everything well, remove from heat while you cook pasta.
  3. In the mean time cook pasta according to package instructions. Drain and rinse with cold water to prevent pasta from cooking and getting mushy.
  4. Add pasta to the skillet with shrimp and vegetables with 1 or 2 tablespoons of butter. Add freshly squeezed lemon juice (depending on the juiciness of your lemon, it could be 1/4 of small lemon or 1/2 lemon). Don't add too much lemon juice. Season with salt and more crushed red pepper. Warm it up on medium heat until shrimp is cooked through, and all ingredients are heated through.
  5. To serve, top with grated Parmesan cheese.
Adapted from Julia's Album
Adapted from Julia's Album
Weekly Fig http://blog.weeklyfig.com/
Bacon Spinach Goat Cheese Spaghetti Squash
Serves 2
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Ingredients
  1. 1 medium spaghetti squash
  2. 1 tablespoon olive oil
  3. salt and freshly ground pepper
  4. 6 slices bacon, cut in 1-inch pieces
  5. 1 tablespoon red wine vinegar
  6. 1 tablespoon maple syrup
  7. 1 5-ounce bag baby spinach
  8. 2 ounces goat cheese, crumbled
Instructions
  1. Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.
  2. Cut about half an inch off of the top and bottom of the spaghetti squash, and discard those pieces. Cut the squash crosswise into rings about 1-inch thick, and run your knife around the inside of the rings to cut the seeds out. Drizzle the olive oil over the baking sheet, then spread the squash rings over it, moving them around a little so that the undersides are evenly coated with a little bit of oil. Season with salt and pepper, then flip the rings over and season again.
  3. Roast in the preheated oven until the squash is tender, about 30 minutes. When the squash is done, set it aside on the counter while you cook the bacon and spinach. It’ll be easier to handle if you let it cool for 10 minutes before taking it apart.
  4. Heat a large skillet over medium heat, then add the bacon slices. Cook over medium heat, stirring often, just until the very edges of the bacon start to brown slightly, about 2 minutes. Turn the heat down to low and continue to cook until the bacon is crispy and the fat has rendered out, about 5 more minutes.
  5. When the bacon is done, turn the heat up to medium and add the red wine vinegar while stirring and scraping the bottom of the skillet. This will deglaze your pan, so that all of the caramelized bits of bacon end up in your food and not stuck to the bottom of your pan. After about 20 seconds, turn the heat back down to low and add the maple syrup. Stir everything together just to combine, then add the spinach, one handful at a time, stirring after every addition so that the spinach wilts and there’s room in your skillet for more. When all of the spinach is wilted, turn the burner off under the skillet and let everything sit in there while you finish the squash.
  6. Peel the skin away from the squash, then use a fork or your hands to pull the strands apart, adding them to the skillet as you go. When all of the squash is in the skillet, add the goat cheese and toss everything together just to combine.
  7. Divide between two plates and serve immediately.
Adapted from Buzzfeed
Adapted from Buzzfeed
Weekly Fig http://blog.weeklyfig.com/
Golden Beet Pecan Salad
Serves 2
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Ingredients
  1. 2 golden beets
  2. 1 cup mini carrots
  3. 2 cups chopped greens
  4. 1 Tbsp dried cranberries
  5. 1 Tbsp pecans
  6. 2 Tbsp tahini
Instructions
  1. Preheat oven to 425 degrees.
  2. Peel and chop the beets into small pieces.
  3. Place on an oiled baking sheet and roast for 15 minutes (or until soft).
  4. Chop the carrots and greens.
  5. Combine everything in a salad bowl, serve, and top with tahini.
Adapted from Jar of Lemons
Adapted from Jar of Lemons
Weekly Fig http://blog.weeklyfig.com/
Jerusalem Artichoke and Mushroom Saute
Serves 2
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Ingredients
  1. 1/2 lb jerusalem artichokes, washed and scrubbed clean
  2. 1 Tablespoon extra virgin olive oil or butter
  3. 1/2 lb cremini mushrooms, thinly sliced
  4. Pinch of salt
  5. Freshly ground black pepper
  6. 1/4 cup chopped flat leaf parsley
  7. 1 garlic clove, finely chopped
  8. 1 teaspoon of lemon zest
  9. The juice of ½ a small lemon
Instructions
  1. Thinly slice the jerusalem artichokes and place them immediately in a medium sized saucepan filled with salted water.
  2. Place the saucepan on the stove and bring to a boil. Reduce to a simmer and cook for about 4 to 5 minutes or until the sunchoke slices are tender but not falling apart. Drain and set aside.
  3. In the meantime make the persillade by finely chopping the flat leaf parsley, lemon zest and garlic together. Set aside.
  4. Heat oil or butter in a large saute pan or skillet on medium heat. Add the mushrooms and a pinch of salt and pepper and turn to coat them well.
  5. Cook, turning the mushrooms over from time to time, until the water in the mushrooms has completely evaporated and the they feel tender to the fork. Add the cooked sunchokes and continue to cook stirring occasionally for another 2 to 3 minutes or so to lightly brown. Add the persillade and stir and cook for an additional minute before removing from heat and adding the lemon juice.
  6. Serve immediately.
Adapted from Gourmande in the Kitchen
Weekly Fig http://blog.weeklyfig.com/
 

 

Meal Plan 3/8/17

The meal plan for your Weekly Fig box this week can be found here.

Sweet Potato, Kale, and Shrimp Skillet

This dish is an easy one-pan dinner. All you need is a cast iron pan and a few simple ingredients. Sweet potatoes are a healthy carb that have plenty of vitamin A and some B vitamins. You also get your daily dose of vitamin K and fiber from the kale. Shrimp offers many benefits other than just protein as well. It’s a good source for those omega-3 fatty acids that help all of these nutrients get absorbed and used by your body. 

 

Roasted Golden Beet, Carrot, and Chickpea Salad

This meal is on the lighter side. It makes two servings as whole meals or 4 servings as side dishes. Golden beets usually have a milder flavor than red beets. They have important minerals like iron and potassium, as well as vitamins C and A. There is often an abundance of antioxidants in yellow or orange colored foods. Beets are also very beneficial for athletes that are trying to improve their endurance. 

Lemon Chicken Spaghetti Squash

While it may take some time to cook a spaghetti squash, I promise it’s worth the wait and better for you than reaching for the box of pasta. This squash is roasted in the oven until soft then shredded to resemble pasta. Spaghetti squash has vitamins A and C, like most yellow colored vegetables. It also has plenty of dietary fiber to keep you full. The squash is topped with chicken in a tomato spinach sauce.

Garlic, Lemon, and Parmesan Roasted Brussels Sprouts

If you have never had roasted brussels sprouts before, I encourage you to try this recipe. The brussels sprouts are cooked in the oven until crispy and covered with herbs and parmesan. Brussels sprouts actually have some protein, as well as vitamin C and folate. Roasted veggies make perfect side dishes, and these brussels sprouts are no exception. 

Enjoy your Fig box this week!

 

Weekly Fig is a private membership for local sustainable foods.

This Week’s Meal Plan 2/15/17

The meal plan for your fig box can be found here.

http://www.skinnytaste.com/balsamic-chicken-with-roasted/

Slow Cooker White Bean Soup with Sausage and Collard Greens

Collard greens are a great source of calcium, iron, and essential vitamins. Combined with the protein from the beans and sausage, this soup is a hearty meal with minimal effort to recreate.

Balsamic Chicken and Roasted Vegetables

This recipe contains bell pepper, carrots, onions, mushrooms, and asparagus. With all of that variety, you’re sure to get all of your essential vitamins, specifically vitamins A, C, and K. These veggies also contain beta-carotene, which is an anti-inflammatory. 

Indian-Spiced Green Beans with Black Quinoa

The beans contain iron, manganese, and antioxidant vitamin C. Paired with protein rich quinoa, and covered in yummy spices, this dish is an easy vegetarian option. 

Lasagna Zucchini Boats

This recipe is a healthier version of many people’s favorite comfort food. The zucchini is a great source for magnesium, folate, and omega-3 fatty acids

Greek Tomato Cucumber Salad with Crispy Chickpeas

Here’s another great vegetarian option. Cucumbers help your body stay hydrated in this refreshing salad, and the chickpeas add a crunchy source of protein on top to complete the meal.

Cilantro Jalapeno Jicama Slaw

This slaw is the perfect addition to tacos, nachos, sandwiches, or as a side for any other meal. Jicama is a very nutrient dense food containing all of your essential vitamins and minerals. When added to the beautiful red cabbage, this slaw is full of fiber. This recipe is pretty spicy, but you can adjust the amount of jalapeño to your liking. 

Enjoy your Fig box!

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

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