Mar
03
Meal Plan 3/8/17

 

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

 

 

 

 

 

 

 

 

Sweet Potato, Kale, and Shrimp Skillet
Servings: 2 people
Ingredients
  • 2 tbsp extra-virgin olive oil
  • ½ cup onion diced
  • Red pepper flakes to taste
  • 2 garlic cloves minced
  • 2 cups sweet potatoes diced
  • 2 cups fresh shrimp
  • 3 cups trimmed and coarsely chopped kale leaves
  • Ground black pepper
  • Real Salt
Instructions
  1. In a cast iron skillet, add the extra virgin olive oil over medium heat.
  2. Add onions and red pepper flakes.
  3. Cook until onions are soft and golden.
  4. Add garlic and cook for about 30 seconds.
  5. Add sweet potato and cook until soft. It is about 10-15mins. In case you need, add a few tablespoons of water to help steam the sweet potato.
  6. Add shrimp and cook for 2-3 minutes, or until they turn pink.
  7. Turn the heat to low and add kale, stirring until wilted.
  8. Season to taste with salt and pepper.
Recipe Notes

Recipe adapted from Primavera Kitchen.

 

Roasted Golden Beet, Carrot, and Chickpea Salad
Servings: 2 people
Ingredients
  • 4-5 medium carrots cut into 2″ lengths
  • 4-5 golden beets peeled and cut into half moons
  • 1 tbsp olive oil for roasting
  • 1/4 tsp real salt for roasting
  • 1 28 oz can salt free chickpeas or 2 cups cooked chickpeas drained
  • 1 small red onion sliced
  • 1 bunch Italian parsley leaves coarsely chopped
  • Juice of 1 large lemon
  • 1 tbsp Dijon mustard
  • 5 small garlic cloves minced
  • 1/4 cup olive oil
  • Black pepper to taste
Instructions
  1. Preheat oven to 400 F. Toss sliced carrots, beets, and onion with 2 tbsp olive oil and salt to taste.
  2. Spread in a single layer in baking dish and roast until tender and beginning to brown ~40 minutes.
  3. Meanwhile, to make dressing mix lemon juice, mustard, garlic, and 1/4 cup olive oil in a small bowl. Whisk until combined.
  4. In a medium bowl, combine roasted carrots, beets, onions, chickpeas, and parsley. Pour vinaigrette over salad mixture and toss to combine. You can use as much or as little of the dressing as you like.
  5. Add black pepper to taste.
  6. Serve salad warm.
Recipe Notes

Recipe adapted from Kara Marshall.

 

Lemon Chicken Spaghetti Squash
Servings: 2 people
Ingredients
  • 1 spaghetti squash
  • Olive oil
  • Sea salt to taste
  • Black pepper to taste
  • 2 chicken breast cut into 1-2 inch pieces
  • For the sauce
  • 1 medium vidalia onion diced
  • 4 cloves garlic minced
  • 3 cups diced tomatoes
  • ½ teaspoon real salt
  • ¼ teaspoon black pepper
  • ½ lemon juiced
  • 1 cup chicken broth
  • 8 ounces baby spinach
Instructions
  1. Preheat oven to 375˚F.
  2. Poke several holes into the spaghetti squash in a line going lengthwise with a fork. Microwave on high for 5 minutes.
  3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with salt and pepper.
  4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.
  5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.
  6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.
  7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.
  8. Using a fork, shred the inside of the squash.
  9. Pour sauce over the squash. Serve immediately.
Recipe Notes

Recipe adapted from Buzzfeed

 

Garlic, Lemon, and Parmesan Roasted Brussels Sprouts
Servings: 2 people
Ingredients
  • ½ lb brussels sprouts rinsed and dried, ends trimmed, sliced in half lengthwise
  • 1-2 cloves garlic minced
  • 1 Tbsp extra virgin olive oil
  • 1 tsp fresh lemon juice plus more for serving
  • ¼ tsp real salt or to taste
  • ¼ tsp freshly ground black pepper
  • cup freshly grated parmesan cheese
Instructions
  1. Preheat oven to 400 degrees. Add brussels sprouts and garlic to a large mixing bowl, drizzle with olive oil and lemon juice then toss. Sprinkle with salt and pepper and toss. Spread onto a cookie sheet in an even layer.
  2. Bake in preheated oven, tossing once halfway through baking, until golden brown on edges, about 25 - 30 minutes. Serve warm spritzed with more lemon juice to taste and topped with parmesan cheese.
Recipe Notes

Recipe adapted from Cooking Classy.

Enjoy your Fig box this week!

 

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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.