Meal Plan for December 13, 2017
















Sweet Potato Chicken Chili
Servings: 2 people
  • 1/2 lb. chicken breasts
  • 2 cups chicken broth
  • 1/2 onion minced
  • 1 clove garlic minced
  • 1 poblano pepper seeded and diced
  • 1 tablespoon butter or olive oil
  • 1 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 sweet potato peeled and diced
  • 1 14 oz can can fire roasted tomatoes with garlic undrained
  • 1 14 oz can black beans drained
  • cilantro and Cotija cheese for topping
  • 1 bell pepper diced
  1. Poach the chicken: Bring the chicken broth to a rolling boil and add the raw chicken breasts. Cover and cook for 5 minutes. Turn off the heat and let the chicken continue to cook in the broth for another 20 minutes. Remove the chicken, let cool, and shred with two forks. Reserve 2 cups of broth. Keep chicken in the fridge until ready to use (I did this a day in advance and just stored my chicken and broth together in the fridge).
  2. Saute the veggies: Heat the butter in a large soup pot over medium high heat. Add the onion, garlic, poblano pepper, and bell pepper and saute until tender. Add the chili powder, salt, and sweet potatoes. Saute until the sweet potatoes are lightly browned.

  3. Let it cook: Add the fire roasted tomatoes, black beans, shredded chicken and reserved broth. Stir and cover with a tight fitting lid. Keep over medium heat for 45 minutes without stirring (see notes).
  4. Make it saucy: After 45 minutes, uncover and you’ll see a bunch of chicken and veggies with hardly any liquid. Perfect. Add 2 cups of water (or less, as needed) and stir to combine. Add cornstarch slowly until you reach desired thickness. 

  5. Eat: Season with salt and pepper and serve topped with cilantro and Cotija cheese.
Recipe Notes

*It works best to use a nonstick pot. If your pot is NOT nonstick, be sure to stir periodically and add some water to prevent sticking and burning.

Recipe adapted from Pinch of Yum

Chicken, Broccoli, and Mushroom Stir Fry
Servings: 2 people
  • 2 chicken breasts cut into bite size pieces
  • 1/2 tablespoon + 1/2 teaspoon olive oil
  • 1 cup small broccoli florets
  • 1/2 cup sliced mushrooms
  • 1 teaspoon minced fresh ginger
  • 1/2 teaspoon minced garlic
  • 1/8 cup chicken broth or water
  • 1/2 teaspoon sugar
  • 1 teaspoons sesame oil
  • 1/2 teaspoon soy sauce
  • 1/2 teaspoon cornstarch
  • salt and pepper to taste
  1. Heat 1/2 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.

  2. Add the ginger and garlic to the pan and cook for 30 seconds more.
  3. Remove the vegetables from the pan; place them on a plate and cover.
  4. Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
  5. Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
  6. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
  7. In a bowl whisk together chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.

  8. Pour the sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

  9. Serve immediately, with rice if desired.
Recipe Notes

Recipe adapted from Dinner at the Zoo


Roasted Chioggia Beets
Servings: 2 people
  • 6 beets more or less depending on size
  • 1 Tbsp. olive oil
  • 2 sprigs thyme leaves roughly pulled off and torn
  • salt
  • pepper
  1. Preheat oven to 400F. Slice and chop beets into equal sizes and place on a rimmed baking sheet. Toss with the olive oil, thyme and salt and pepper to taste. 

  2. Bake for 30 min until golden and cooked through. Serve immediately.

Recipe Notes

Recipe adapted from Noshing with the Nolands


Arugula Beet Salad
Servings: 2 people
Salad Ingredients:
  • 2 medium beets cooked*, peeled, diced into bite-sized pieces
  • 2 handfuls arugula
  • 4 Tbsp goat cheese about 1.5 ounces
  • 1/4 cup roughly chopped walnuts
Dressing ingredients:
  • 3 Tbsp olive oil
  • 1 1/2 Tbsp lemon juice
  • 1/4 teaspoon mustard
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  1. Make the vinaigrette: Place dressing ingredients in a jar and shake to emulsify. Adjust ingredients to taste.
  2. Assemble the salad according to how much you want. Compose each dish with a handful of arugula leaves, a few cooked chopped beets, some crumbled goat cheese, and some chopped toasted walnuts.

  3. Drizzle the salad with vinaigrette. (You may have a little extra vinaigrette.)

Recipe Notes

* To roast beets, scrub raw beets clean, coat with a little olive oil, wrap in aluminum foil, and roast in 400°F oven for 1 to 2 hours, until fork tender

** To boil beets, scrub raw beets clean, put in small pot, cover with water, bring to a boil, reduce to a simmer, cover, and cook for 45 min to an hour, until fork tender

Recipe adapted from Simply Recipes


Spicy Shrimp with Sautéed Kale and Mashed Cauliflower
Servings: 2 people
For the cauliflower mash:
  • 1/2 tablespoon olive oil
  • 1/2 head cauliflower cut into small florets
  • 1 clove garlic minced
  • 1/2 cup milk
  • 1 1/2 cups vegetable or chicken broth
  • 1/2 can white beans rinsed and drained
  • 1/4 cup cornmeal
  • 1/4 cup shredded cheese like sharp cheddar or havarti
  • 1/2 teaspoon salt
For the kale:
  • 1/2 tablespoon butter or olive oil
  • 1 1/2 cups kale chopped
  • 1 clove garlic minced
For the shrimp:
  • 1/2 tablespoon olive oil
  • 1/2 lb. shrimp enough for 2 people
  • a few good shakes of garlic salt, chili powder, cayenne, and/or black pepper chili powder, cayenne, and/or black pepper
  1. For the cauliflower: Heat the olive oil in a large soup pot. Add the cauliflower and garlic. Saute for a minute or two, until the garlic is really fragrant. Add the milk and 2 cups broth. Simmer for 10 minutes or until soft. Add the while beans and mash roughly with the back of a large wooden spoon – I loved the rustic, chunky texture of this. Stir in the cornmeal and things will start to thicken a bit. Adjust the consistency by adding in the last cup of broth as needed. Stir in the salt and cheese and season to taste.
  2. For the kale: Heat the butter or oil in a skillet over medium low heat. Add the greens and garlic and saute until softened. Remove kale and wipe out pan.

  3. For the shrimp: In the same skillet, add the oil over medium heat. Pat the shrimp dry. Add to the pan and sprinkle with seasonings to taste. Cook for just a few minutes and then add a quick splash of water or broth to the pan (about 2 tablespoons) to pull the browned bits and spices into something of a saucy-coating for the shrimp. It’s delicious.
  4. Serve the shrimp and kale over a big pile of cauliflower mash! 

Recipe Notes

Recipe adapted from Pinch of Yum


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.