Meal Plan for December 6, 2017
















Cheesy Chicken and Broccoli Spaghetti Squash
Servings: 2 people
  • 1 large spaghetti squash
  • 1 large chicken breast or 2 small cut into bite sized pieces
  • 2 teaspoons olive oil
  • 1/4 cup finely chopped shallot
  • 1 clove garlic minced
  • 1/4-1/2 teaspoon red pepper flakes depending on how spicy you like things
  • 2 cups broccoli florets
  • 1 ounce cream cheese room temperature
  • 1/4 cup low sodium chicken broth
  • 1/2 cup shredded mozzarella cheese
  • 1/2 cup shredded sharp cheddar cheese
  • 1/4 cup plain Greek yogurt
  • salt and black pepper to taste
Spaghetti Squash:
  1. Preheat oven to 400 degrees and line a baking sheet with foil.
  2. Cut the spaghetti squash in half and scoop out the seeds.
  3. Rub or spray the interior with oil and season with salt and black pepper.

  4. Place the halves cut side down on the baking sheet and roast in the oven for approximately 40 minutes or until a knife can be inserted in the flesh easily.
  5. Remove from the oven and let the squash cool until it can be handled.
  6. Using a fork scoop out the flesh in long strands and put them in a bowl.
  7. Place the skin/shell back on the baking sheet and set aside.
Chicken and Broccoli Filling:
  1. Preheat oven to broil.
  2. Spray a large non-stick skillet with oil and heat over medium high heat.
  3. When the skillet is hot add in the chicken, season with salt and pepper and sauté until cooked through.
  4. Remove the chicken from the skillet onto a plate.
  5. Turn the heat down to medium and add a couple teaspoons of olive oil to the skillet.
  6. Swirl the oil to coat the bottom of the skillet then add in the shallot, garlic and red pepper flakes.
  7. Sauté for about a minute then add in the broccoli florets.
  8. Season with salt and pepper then add in a couple tablespoons of water and cover with a lid.
  9. Let the broccoli steam for about 2 minutes, then uncover and add the chicken back in.
  10. Add in the cream cheese and chicken broth and stir everything until smooth and a sauce starts to form.
  11. Add in half of the shredded cheese and stir until melted.
  12. Remove from the heat and stir in the Greek yogurt until combined.
  13. Taste for seasoning then pour the filling into the bowl with the spaghetti squash strands and stir together until combined.
  14. Divide the filling evenly into the spaghetti squash shells and top with the remaining shredded cheese.
  15. Broil in the oven until the cheese is melted then serve.
Recipe Notes

Recipe adapted from Recipe Runner


Watercress Citrus Salad
  • 1 satsuma mandarin or orange zested, peeled and sliced ( or sub mandarins, blood oranges or tangelos)
  • 2 ounces watercress
  • 1 ripe avocado peeled and cut into wedges
  • a few very thin slices of red onion optional
  • 2 tablespoons olive oil
  • 2 tablespoons lemon or lime juice
  • 1 tablespoon orange zest
  • 2 teaspoons honey
  • 1 teaspoon grated turmeric root or sub ½ teaspoon ground turmeric
  • teaspoon salt
  • pepper to taste
  1. Zest the orange and set aside.

  2. Arrange watercress, avocado, onion and oranges on two plates.
  3. Mix dressing ingredients together in a small bowl.
  4. Spoon dressing over salad when ready to serve.
Recipe Notes

Recipe adapted from Feasting at Home


Red Cabbage Slaw
Servings: 2 people
  • 1/4 red cabbage thinly sliced
  • 1/4 cup green onions sliced
  • 1 medium carrot shredded
  • 4 tbsp rice vinegar
  • 1 tsp sugar
  • 1 tsp honey
  • 1/2 tsp salt
  • 1/4 tsp pepper
  1. Toss all ingredients in a bowl and allow to sit for at least an hour before serving.

Recipe Notes

Recipe adapted from Real House Moms


Roasted Chicken, Sweet Potatoes, and Brussels Sprouts
Servings: 2 people
  • 2 chicken breasts
  • 2 tablespoons olive oil divided
  • 2 cloves garlic minced
  • 1 tablespoon chopped fresh rosemary divided
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon black pepper divided
  • 2 cups Brussels sprout trimmed and halved (quarter if very large)
  • 1 small sweet potato peeled and cut into 1/2-inch cubes
  • 1/2 a red onion chopped
  • 1 small Granny smith apple peeled, cored, and cut into rough 1-inch pieces (these pieces should be larger than the other vegetables)
  1. Preheat the oven to 425 degrees F.
  2. Place the chicken breasts in a large ziptop bag. Drizzle with 1 tablespoon olive oil, then add the garlic, 1/2 tablespoon rosemary, cinnamon, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Zip the bag tightly, then shake and rub the bag to coat the chicken in the oil and spices. Set aside while you chop the vegetables and apples, or refrigerate for up to 1 day.

  3. Once chopped, place the Brussels sprouts, sweet potato, onion, and apple on a large, rimmed baking sheet. Drizzle with the remaining 1 tablespoons olive oil, then sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Toss to evenly coat, then spread into an even layer.

  4. Remove the chicken from the marinade and place on top of the apple and vegetables. Place in the oven and roast until the chicken is cooked through and the internal temperature reaches 160 to 165 degrees F, about 18 to 22 minutes, or until done. Once the chicken is cooked through, remove to a plate to rest and cover with foil to keep warm. Toss the apple and vegetables on the pan, then return the pan to the oven and continue baking until caramelized and tender, about 10 to 15 additional minutes. Sprinkle with the remaining 1/2 tablespoon fresh rosemary. Serve warm with the rested chicken.

Recipe Notes

To make vegan, use these Hempeh steaks from Weekly Fig.

Recipe adapted from Well Plated


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.