Meal Plan for August 9, 2017

Enjoy your Fig box this week!














One Pan Rosemary Chicken, Potatoes, and Green Beans
Servings: 2 people
  • 2 chicken breasts
  • 1 1/2 tablespoons butter melted
  • 1 teaspoon salt divided
  • 1/4 teaspoon black pepper
  • 2 teaspoons garlic minced, divided
  • 1 tablespoons rosemary chopped, divided
  • 1 teaspoon lemon zest
  • 1 tablespoon olive oil
  • 1/2 lb. red or white small potatoes halved or quartered
  • 1/4 lb. green beans
  1. Position a baking rack in center of the oven and preheat the oven to 450ºF. Line a sturdy baking sheet with heavy duty foil.

  2. In a small bowl, combine the melted butter, 1/2 teaspoon salt, black pepper, 1 teaspoon garlic, 1/2 tablespoon rosemary, and lemon zest. Gently  the meat with the butter. Place chicken breasts on one side of the prepared baking sheet.

  3. In a bowl, combine the olive oil, 1/4 teaspoon salt, remaining garlic, and 1/2 tablespoon rosemary. Toss the halved or quartered potatoes until the olive oil nicely coats them all. Lay the potatoes on the other side of the baking sheet.

  4. Bake for 20 minutes. If at any point the chicken begins to brown too much during roasting, use a piece of foil to tent ONLY the chicken. After 20 minutes, check the chicken for doneness, if the juices are running clear, or the internal temperature is at 170 degrees, remove the chicken to a plate, and loosely cover with foil.
  5. Toss the green beans in with the potatoes and allow the olive oil to coat the beans. Continue to bake for an additional 10 minutes. My chicken took exactly 30 minutes and I did not need to remove the chicken to a plate. Depending on the size of the chicken breast, you may or may not need to remove. Serve warm.
Recipe Notes

Recipe adapted from Little Spice Jar


Spaghetti Squash Burrito Bowls
Servings: 2 people
  • 1 medium sized spaghetti squash
  • 1/2 tablespoon high heat oil I use sunflower oil
  • 1/2 can black beans, drained and rinsed
  • 1/2 16 ounce jar of salsa
  • 1 tablespoon olive oil
  • 1 small bell pepper or Italian pepper cored and sliced
  • 1/2 red onion sliced
  • 1 cup corn kernels frozen and defrosted or fresh
  • 1/2 cup fresh cilantro finely chopped
  • 1 jalapeno cored and sliced (optional)
  • 1/2 teaspoon cumin
  • salt & pepper
  • 1/2 cup shredded cheddar/monterey jack cheese
  1. Preheat the oven to 375°F and line a cookie sheet with foil OR fill a 9 x 13” glass baking dish with about an inch of water. 

  2. Wash the spaghetti squash and then slice off the stem at the top (if it is too hard to cut, try cutting a few slices in it and microwaving it for 5 minutes to help soften it). Cut each squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub a little bit of high heat oil on the inner edges of the squash and then place each half face down on the baking sheet/dish. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). You can test to see if it’s done by scraping the inside with a fork. Strands should come loose as you scrape all the way down to the flesh.
  4. While the squash is roasting, prepare the filling by warming one tablespoon oil in a large pan over medium heat. Sauté the red onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
  5. When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
  6. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle with shredded cheese.

  7. Broil in the oven for about 5 minutes so that the cheese is bubble and golden brown then serve!
Recipe Notes

Recipe adapted from Making Thyme for Health


Fried Green Tomatoes with Avocado and Egg
Servings: 2 people
  • 1 large green tomato
  • salt
  • Freshly ground black pepper
  • ½ cup all-purpose flour
  • 1 large egg
  • 1 tablespoon buttermilk
  • cups breadcrumbs
  • ½ - 1 cup olive oil for frying
  • 1 medium avocado
  • 1 teaspoon fresh lemon juice or more to taste
  • 4 large eggs
  1. Trim ½-inch from the stem and blossom ends of the tomato and discard. Slice tomato into ¼-inch thick slices. Season tomato slices on both sides with salt and pepper. Set aside.
  2. In a shallow dish or pie pan, add the flour. In a second shallow dish, whisk together the egg and buttermilk until blended. Spread the panko breadcrumbs in a third shallow dish.
  3. Working with one tomato slice at a time, dip the tomato slices into the flour to coat evenly, shaking off the excess. Then, dip into the egg mixture, letting the excess drip back onto the dish. Then coat the tomato slices in the panko breadcrumbs, patting firmly to help the breadcrumbs adhere.
  4. Heat ½ cup oil in a 10-inch non-stick or well-seasoned cast iron skillet over medium-high heat until it shimmers. Working in batches if necessary, carefully place tomatoes into the heated oil in a single layer. Cook until the undersides are golden brown, about 2 minutes. Turn the slices and fry until the other sides are browned, about 2 minutes more, adding more oil to the pan as necessary. Drain the fried tomatoes on paper towels.
  5. Cut the avocado in half lengthwise around the pit. Twist the avocado halves in opposite directions and pull the halves apart. Remove the pit from the avocado and discard. Scoop out the avocado pulp into a medium bowl and mash it with a fork and some fresh lemon juice. Season with salt and pepper to taste.

  6. Place tomato slices on plates and top with even amounts of avocado mixture. Set aside.

  7. For the eggs, crack the eggs into 4 small ramekins or sauce dishes. In a 12-inch straight-sided skillet, bring 3 inches of water to a simmer. Turn down the heat so that no more bubbles form on the surface. Carefully slide the eggs into the water, evenly spreading the eggs around the pan so they don't touch each other. Cook eggs, undisturbed, until white is just set and yolk is still runny, 3 to 4 minutes.* Use a rubber spatula to gently release eggs from the bottom of pan, if necessary. Using a slotted spoon, remove eggs from water. Blot the bottom of the spoon on a paper towel to remove excess water. Gently place an egg on each tomato slice. Serve immediately.

Recipe Notes

*You can always substitute the poached egg for a fried egg. Just melt a tablespoon of butter in a skillet, crack an egg into the pan and let it cook until the whites are firm. Flip the egg and cook on the other side until the yolk is to your preferred softness. Place on top of the tomato and avocado and serve. 

Recipe adapted from Taming of the Spoon


Vinegar Marinated Cucumbers
Servings: 10 side servings
  • 5 cucumbers
  • 1 red onion
  • 1 c. apple cider vinegar
  • 1/2 c. sugar or more to taste
  • 1/2 c. water
  • 1 tsp salt
  1. Peel and slice cucumbers into thin slices.
  2. Cut onion in half and cut into very thin slices.Combine onions and cucumbers in a large Ziploc bag.

  3. In a separate, medium-sized bowl, combine remaining ingredients. Stir until sugar dissolves. Pour vinegar mixture over cucumbers and onions in the bag. Press out as much air as you can and seal bag.

  4. Refrigerate at least 20 minutes. Before serving, drain liquid and place in a serving bowl to serve.

Recipe Notes

Recipe courtesy of Fav Family Recipes




If you’re interested in drying your cayenne pepper, here’s a good how-to article from Livestrong.


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


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.