Meal Plan for August 2, 2017

Here are your suggested meals for the week. Enjoy!






Heirloom Tomato Basil Frittata
Servings: 6 servings
  • 2 Tablespoons olive oil
  • 2 Tablespoons butter cubed
  • 6 eggs
  • ¼ pound ground sausage
  • 6-8 thin slices of red onion
  • 3 Tablespoons finely grated Parmesan cheese
  • 3 Tablespoons grated gruyere cheese
  • 1 garlic clove minced
  • 1 Tablespoon chopped basil
  • 1 handful fresh basil leaves
  • salt and freshly ground black pepper
  • 1 1/2 pounds ripe heirloom tomatoes mixed colors & sizes, cut crosswise into 1/4" slices
  1. Preheat oven to 350°.
  2. Brown sausage in a 10-inch (2-inch-deep) ovenproof skillet over medium-high heat, stirring often, 7 to 8 minutes or until meat crumbles and is no longer pink; remove from skillet, and drain. Wipe skillet clean.
  3. Heat oil in a large skillet over medium-high heat. Lightly beat eggs in a medium bowl. Stir in sausage, cheese, chopped basil and garlic, cubes of butter and season with salt and pepper. When oil is shimmering, pour egg mixture into pan and cook until eggs begin to turn golden brown around the edges. Arrange tomato slices, red onion cirlces and basil leaves on top of egg mixture. (Some tomato slices may sink.)

  4. Transfer skillet to oven and bake frittata until eggs are just set in the center, 10-12 minutes. Using a heatproof spatula, loosen frittata from pan and slide onto a warm plate. Slice and serve warm or at room temperature.
Recipe Notes

Recipe adapted from F for Food


Sweet Corn and Black Bean Tacos
Servings: 6 tacos
Corn and feta salad:
  • 1 ear of corn shucked
  • 1/8 cup chopped cilantro
  • 2 medium radishes thinly sliced into small strips
  • 1/2 medium lime zested and juiced
  • 1 jalapeño pepper seeded and minced
  • 1/2 tablespoon olive oil
  • 1/8 teaspoon sea salt
  • 1/4 cup crumbled feta
Black beans:
  • 1 can black beans rinsed and drained (or 1 1/2 cups cooked black beans)
  • 1/2 tablespoon olive oil
  • 1/2 small yellow or white onion chopped
  • 1/2 tablespoon ground cumin
  • 3 tablespoons water
  • Salt and black pepper to taste
  • 6 small round corn tortillas
  • 1 large avocado sliced into thin strips
  • salsa or hot sauce optional
  1. To prepare the corn salad: Use a sharp chef’s knife to slice the kernels off all four sides of the corn cobs. Transfer the kernels to a medium-sized mixing bowl and add the chopped cilantro, radishes, lime zest and juice, jalapeño, olive oil and sea salt. Mix well. Stir in crumbled feta, taste, and add a little more if you’d like. Set the bowl aside to marinate while your prepare the beans.

  2. To prepare the black beans: Warm the olive oil in a large saucepan over medium heat. Add the onions and a sprinkle of salt. Cook, stirring occasionally, until the onions have softened and are turning translucent, about 5 to 8 minutes. Add the cumin and cook for about 30 seconds while stirring. Pour in the beans and water. Stir, cover and reduce heat to simmer. Cook for 5 minutes, then remove the lid and use the back of a fork to mash up about at least half of the beans. Remove from heat, season generously with salt and pepper, to taste, and cover until you’re ready to serve.

  3. To warm the tortillas: Heat a cast iron or non-stick skillet over medium heat and warm each tortilla individually, flipping occasionally. Alternatively, you can warm them directly over a low flame on a gas range. Fold a tea towel over the warmed tortillas to keep them warm.
  4. Put it all together: Spread black beans down the middle of each tortilla. Top the beans with corn salad. Place a slice of avocado to the side of the beans and serve with optional salsa or hot sauce.

Recipe Notes

Recipe adapted from Cookie and Kate


One Pan Salmon with Crispy Kale and Cabbage
Servings: 2 people
  • 1/2 bunch kale tough stems removed, leaves thinly sliced (about 2 1/2 cups)
  • 1/4 head cabbage cored and thinly sliced (about 2 cups)
  • 3 tablespoons olive oil divided
  • salt
  • 2 salmon fillets about the same size and thickness
  • 1/2 teaspoon lemon zest plus 1 tablespoon juice
  • 2 tablespoons chopped fresh dill
  • 1/2 teaspoon Dijon mustard
  1. Preheat oven to 450ºF.
  2. On a quarter-sheet pan, toss kale and cabbage with 1 tablespoon oil, and spread in an even layer; season with salt and bake 6 minutes. Season salmon with salt, and add to baking sheet. Bake until salmon is cooked through, about 8-9 minutes. Salmon should be easily flaked with a fork when done. 

  3. Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining 2 tablespoons oil. Season to taste with salt.
  4. Drizzle salmon and vegetables with dressing before serving.
Recipe Notes

Recipe adapted from Popsugar


Turkey Apple Lettuce Wrap
Servings: 2 people
  • 2 lettuce leaves
  • 1 tsp mayonnaise
  • 1 tsp Dijon Mustard
  • 4 oz Deli Turkey
  • 4 slices cooked bacon
  • 1/2 apple thinly sliced
  • 1/4 red onion thinly sliced
  1. On a flat surface, lay the lettuce leaves out flat

  2. Spread mayo and mustard (optional). Add apple slices, turkey, and bacon.

  3. Roll up like a sleeping bag and eat!

Recipe Notes

Recipe adapted from The Kitcheneer


Purple and Yellow Green Bean & Potato Salad
Servings: 2 people
  • 4 yukon potatoes
  • 1/2 pound purple or yellow green beans
  • 1/2 tomato
  • 1 tablespoon olive oil
  • ½ a fresh lemon
  • salt & pepper
  • fresh parsley
  1. Start by cleaning and quartering the potatoes. Boil them til tender.

  2. Cut the beans in one inch pieces and trim the ends off. Stem the beans for a few minutes - until slightly cooked, but still crunchy. Once ready allow the potatoes and beans to cool on the counter.

  3. Dice the tomato and toss with oil and juice from lemon. Toss in potatoes and beans. Salt and pepper to taste.

  4. Top with fresh chopped parsley.
  5. Place in refrigerator for at least an hour (the longer the better).
Recipe Notes

Recipe adapted from Honest Cooking


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Meet the Author


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.