Dec
14
Meal Plan for December 20, 2017

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Garlic Herb Chicken and Zucchini
Servings: 2 people
Ingredients
  • 1 1/2 tablespoons butter
  • 2 garlic cloves minced
  • 1/8 cup fresh oregano chopped (or 1 tablespoon dried)
  • 1/2 teaspoon fresh rosemary chopped (or a pinch dried)
  • 1/2 teaspoon fresh thyme chopped (or a pinch dried)
  • 2 boneless skinless chicken thighs or breasts
  • salt and pepper to taste
  • 1 medium sized zucchini sliced
Instructions
  1. In a medium sized skillet over medium high heat add the butter until melted. Add the garlic, oregano, rosemary and thyme. Add the chicken and cook for 3-4 minutes on each side or until chicken is no longer pink and 165 degrees. Remove chicken and set aside on plate.
  2. Add the zucchini to the pan and salt and pepper. Saute for 2-3 minutes or until tender. Add chicken back to the pan for a minute or so and serve.
Recipe Notes

Recipe adapted from The Recipe Critic

 

Italian Stuffed Collard Greens
Servings: 2 people
Ingredients
  • 1/2 bunch of collard greens about 6 leaves
  • 1/2 jar marinara
  • 1 pot salted boiling water about 1 Tbsp salt
Filling:
  • 1/2 lb. Italian sausage chicken or pork, casings removed
  • 1/4 cup diced sweet onion
  • 1 clove minced garlic
  • 3/4 cup cooked brown rice
  • 3/4 cup shredded mozzarella cheese
  • 1/8 cup parmesan cheese
  • 1/8 cup fresh basil
Instructions
  1. Cook the collard greens in a pot of salted boiling water for 3 minutes or until just tender. Drain and rinse with cold water and arrange the leaves so that they are laying flat and won’t break.
  2. Cook the rice per package instructions. 

  3. Over medium heat, cook the sausage and onions in a skillet until the sausage is browned. Add the minced garlic and cook 1 more minute, then remove from the heat. Allow the rice and the meat to cool so that it doesn't melt the cheese when added.

  4. Add the cooked rice, mozzarella and fresh basil to the cool skillet with the sausage and onions and stir to evenly combine.
  5. Line a baking dish with the jar of marinara sauce.
  6. Place 1/3-1/2 cup (depending on the size of your leaves) of the sausage and rice mixture in each cooked collard green leaf, roll, and place in the baking dish until all of the rice mixture is used.

  7. Cover with foil, and cook in a 350ºF oven for 35-40 minutes. Allow 5 minutes to cool and then serve immediately.
Recipe Notes

Recipe adapted from Simple Seasonal

 

Brussels Sprouts Salad
Servings: 2 people
Ingredients
  • 1 1/2 cups brussels sprouts
  • 1 cup lettuce shredded
  • 2 slices bacon
  • 1/4 cup slivered almonds
  • 1/4 cup coarsely grated Parmesan
  • salt and fresh-ground black pepper to taste
  • 1/4 cup dried cranberries
Dressing Ingredients:
  • 1 1/2 Tbsp olive oil
  • 1 Tbsp fresh-squeezed lemon juice
  • 1/2 Tbsp Dijon mustard
  • 1 Tbsp red wine vinegar
  • 1/2 Tbsp maple syrup or honey
Instructions
  1. Trim brussels sprouts if needed and cut in half. Thinly slice brussels sprouts with a sharp knife or mandolin. Put the shredded brussels sprouts into a salad bowl along with the shredded lettuce. 

  2. Measure out the almonds, then toast the almonds in a dry pan over medium-high heat until they’re fragrant, about 2 minutes (but watch them carefully!)

  3. Slice bacon into pieces. Cook the bacon in a hot pan until it’s very crisp; then drain on paper towels and let cool. (I use a paper towel on top to press down on the bacon and absorb as much grease as possible.)

  4. Pour out the bacon grease. Add the olive oil, lemon juice, Dijon, red wine vinegar, and maple syrup to a small bowl and whisk until well-combined.

  5. Put the dressing mixture into the same pan you cooked the bacon in and heat until it’s bubbling. Pour over the brussels sprouts and stir to combine, then gently stir in the chopped bacon, toasted almonds, cranberries, and Parmesan. Season to taste with salt and fresh-ground black pepper.

Recipe Notes

Recipe adapted from Kalyn's Kitchen

 

Thyme Carrots and Potatoes
Servings: 2
Ingredients
  • lemon cut into slices
  • 2 boneless chicken breasts with skin
  • olive oil for drizzling
  • real salt and coarsely ground black pepper
  • 2 to 3 shakes paprika
  • pound small potatoes any larger ones halved
  • 3 carrots sliced in half lengthwise
  • 5-10 fresh thyme sprigs
  • 1-2 fresh rosemary sprigs or 1-2 tsp dried
Instructions
  1. Preheat the oven to 450 degrees F.
  2. On a large baking sheet with sides, add half the lemon slices to half of the sheet and arrange the chicken skin-side up over them. Drizzle with olive oil and season generously with salt and pepper. Sprinkle the chicken with a few dashes of paprika, then move on to the other half of the sheet.

  3. Add the potatoes and carrots cut-side down to the empty half of the sheet. Top everything with the thyme and rosemary, then drizzle with olive oil and sprinkle with salt and pepper.
  4. Over the portion of the baking sheet with the chicken, add the remaining lemon slices and season again with salt, pepper and paprika.
  5. Roast until the chicken is cooked through, about 40 minutes. Discard the rosemary (if fresh), thyme and lemon slices. Remove the chicken from the sheet and cover gently with aluminum foil (no need to crimp the edges, just lay it over it until ready to serve).
Recipe Notes

Recipe adapted from: Food Network

 

Mushroom & Cabbage Bowl

Choose your favorite protein or just have a vegetarian dish.

Servings: 2
Ingredients
  • 1 tablespoon ghee or butter
  • ¼ pound ground pork
  • ¼ cup mushrooms chopped
  • ½ medium onion chopped
  • ½ clove garlic minced or pressed
  • ½ teaspoon fresh grated ginger or ¼ teaspoon dried ginger
  • 1 small carrot grated
  • 1 tablespoon coconut aminos or tamari sauce
  • ¼ pound raw wild caught shrimp peeled, deveined and coarsely chopped
  • ¼ head cabbage sliced thinly
  • teaspoon fish sauce
  • Real salt to taste
  • Finely ground black pepper to taste
  • Thai sweet chili sauce or other hot sauce (optional)
  • Cauliflower rice (homemade cooked white rice)
  • ¼ cup green onion
Instructions
  1. In a large stainless steel or cast iron skillet, over medium heat, cook ground pork, mushrooms, carrots, onion and garlic in ghee (or butter). Cook 3-5 minutes or until pork is fully cooked.

  2. Add your chopped shrimp, thinly sliced cabbage and remaining ingredients to your skillet and season to taste with sea salt and pepper. Continue to cook until vegetables are soft and shrimp is cooked through. When done, remove from heat and set aside.
  3. Serve with cauliflower rice (or cooked white rice) immediately, garnish with green onions and drizzle with Thai Sweet Chili Sauce.

Recipe Notes

Recipe adapted from: Health Starts In the Kitchen

 

Kielbasa, Cabbage, and Potato Skillet
Servings: 2 people
Ingredients
  • 1/2 pound potatoes chopped into bite size pieces
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 tablespoon olive oil
  • 1/2 small onion diced
  • 2 cloves garlic minced
  • 1/2 pound kielbasa thinly sliced
  • 1/2 head of cabbage sliced into ribbons
  • 1 tablespoon water
Instructions
  1. Chop the potatoes, rinse them, and put them in a medium-size glass bowl. Sprinkle the potatoes with 1/4 teaspoon salt and 1/4 teaspoon black pepper, stir or toss with your hands. Microwave the potatoes for 4 minutes, stir and microwave an additional 2-4 minutes until fork tender.

  2. While the potatoes are cooking, warm a large skillet over medium-high heat. Add the oil and as soon as it's simmering, add the onions. Saute for a few minutes, until the onion is barely tender and lightly browned. Add the garlic and the kielbasa. Cook while stirring frequently, for about 3 minutes. When the potatoes are tender, add them to the skillet. Toss to coat, adding a small additional drizzle of oil if needed. Spread the potatoes across the pan and allow them to cook for 2-3 minutes, stir and continue cooking until lightly browned.

  3. Add the cabbage and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Toss to combine, add 1 tablespoon water to the skillet and reduce heat to medium-low. Cover with lid. Cook for about 2 minutes, until the cabbage is bright green and barely wilted. Taste and add additional salt, only if needed. Enjoy!

Recipe Notes

For this recipe, I prefer the cabbage barely wilted, with a slight crunch. If you like yours a bit more tender, simply add a few minutes to the final cooking time and remove from the heat when it is cooked to your liking. Recipe adapted from Bare Feet in the Kitchen.

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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.