Meal Plan for February 21, 2018


Sweet Potato and Egg Hash
Servings: 2
  • 1 pound sweet potatoes
  • 1/4 yellow onion
  • 1 large garlic clove
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/4 teaspoon salt
  • 2 large eggs
Skillet Toppings
  • Microgreens
  • Toasted Pepitas
  • Red pepper flakes
  1. Peel and cut sweet potatoes into ¼” cubes. Slice the onion and mince the garlic, set aside. Heat an 8” or 10” skillet over medium-low. Add the olive oil followed by the onions and garlic. Sauté until translucent and fragrant, 4 to 5 minutes.
  2. Stir in the sweet potatoes and cook until browning and tender, 12 to 15 minutes. If need be, drizzle 2 tablespoons of water into the pan and cover, helping steam the sweet potatoes slightly.
  3. Stir in the spices and salt, cook for a minute more. Make two wells in the sweet potatoes. Crack the eggs into the wells, cover, reduce the heat to low, and let cook until the egg whites are set and the egg yolks have reached your desired consistency; 10 to 12 minutes for over-easy.
  4. Serve the egg skillet with a sprinkle of microgreens, toasted pepitas, and red pepper flakes.
Recipe Notes

Recipe adapted from Naturally Ella


Tomato Cucumber Salad
Servings: 4 side dishes
  • 1 tablespoon fresh basil chopped
  • 1/2 teaspoon fresh thyme leaves
  • 1/2 teaspoon fresh oregano leaves chopped
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon fresh ground black pepper
  • 1 1/2 tablespoons red wine vinegar
  • 1/8 cup extra virgin olive oil
  • 2 cucumbers sliced
  • 1/2 red onion thinly sliced
  • 1 lb heriloom tomatoes/cherry tomatoes quartered/cut in half
  • 1 can of cannellini beans rinsed and drained
  1. Place the sliced cucumbers in a large colander and sprinkle with ½ teaspoon salt. Toss to coat and leave to drain.
  2. Combine the basil, thyme, oregano, 1/4 teaspoon salt, pepper, red wine vinegar and olive oil. Whisk and set aside.

  3. Combine the tomatoes, onions and drained cucumbers. Pour the vinaigrette over the vegetables and set aside at room temperature for about 30 minutes. Add white beans and toss gently before serving.

Recipe Notes

Recipe adapted from Saving Dessert

Feel free to use dried versions of basil, thyme and oregano


Greek Kale Salad
Servings: 2
For the salad:
  • 2 cups kale chopped
  • 1 cup tomatoes diced
  • 1/2 cucumber seeded and diced
  • 1/4 red onion thinly sliced
  • 1/4 cup crumbled feta cheese
For the dressing:
  • 1/4 cup extra virgin olive oil
  • 3 tbsp lemon juice
  • 1 garlic clove minced
  • 1/2 tsp dried oregano
  • Salt and pepper to taste
  1. To make the dressing: In a small to medium mixing bowl, combine olive oil, lemon juice, garlic, oregano, salt, and pepper. Whisk until combined.

  2. To make the salad: Combine all the chopped ingredients in a large bowl, pour dressing over salad and mix. Sprinkle with extra feta cheese before serving.

  3. Prepared and dressed salad can be stored in the fridge for up to 48 hours.
Recipe Notes

Recipe adapted from Gimme Delicious



Orange Rosemary Salmon
Servings: 2
  • 1 tsp olive oil
  • 2 skinless salmon fillets, rested at room temperature 10 minutes
  • Salt and freshly ground black pepper
  • 1 clove garlic minced
  • 1 1/4 tsp minced fresh rosemary or 1/2 tsp dried
  • 1 Tbsp chicken broth divided
  • 3/4 tsp orange zest
  • 1/3 cup fresh orange juice
  • 1/2 Tbsp fresh lemon juice
  • 3/4 Tbsp honey
  • 1 1/4 tsp cornstarch
  1. Heat a large non-stick saute pan over medium-high heat. Season both sides of salmon with salt and pepper. Heat olive oil then add salmon and cook until browned on both sides and cooked through, about 3 minutes per side. Transfer to a plate, leaving oil in pan.
  2. Add garlic and rosemary to pan and saute 20 seconds, then add 1/4 cup chicken broth and simmer until mostly reduced. Stir in orange zest, orange juice, lemon juice and honey. In a small bowl whisk together remaining 1 Tbsp chicken broth with cornstarch. Pour into pan, season sauce with salt and pepper to taste then bring to a boil and allow to boil 1 minute, stirring constantly. Return salmon to pan, spoon sauce over salmon.
Recipe Notes

Recipe adapted from Cooking Classy


Garlic Herb Chicken and Zucchini
Servings: 2 people
  • 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
  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


Shrimp, Tomato, and Spinach Fettuccine
Servings: 2 people
  • 1/2 pound fresh shrimp shelled
  • 2 medium tomatoes fresh, chopped into large cubes
  • 1 cup cooked spinach
  • 2 garlic cloves minced
  • 2 Tbsp butter
  • 1 Tbsp olive oil
  • 1/4 small lemon
  • salt to taste
  • dash of paprika
  • 1/4 teaspoon crushed red pepper or more
  • 5 oz whole wheat fettuccine pasta
  • 1/4 cup Parmesan cheese grated, for serving
  1. Heat a large skillet on medium-high heat, add 1 tablespoon butter and 1/2 tablespoon olive oil until melted. Add fresh shrimp and half the minced garlic. Make sure shrimp is not crowded. Cook for 1 minute on one side until pink on that side. While it's cooking, generously sprinkle paprika and salt over uncooked side of the shrimp. Flip the shrimp over and cook for another 1 or 2 minutes until pink on the other side.
  2. To the skillet with shrimp, add chopped fresh tomatoes, cooked spinach, and remaining amount of minced garlic. Add 1/4 teaspoon crushed red pepper (or more). Mix everything well, remove from heat while you cook pasta.
  3. In the mean time cook pasta according to package instructions. Drain and rinse with cold water to prevent pasta from cooking and getting mushy.
  4. Add pasta to the skillet with shrimp and vegetables with 1 or 2 tablespoons of butter. Add freshly squeezed lemon juice (depending on the juiciness of your lemon, it could be 1/4 of small lemon or 1/2 lemon). Don't add too much lemon juice. Season with salt and more crushed red pepper. Warm it up on medium heat until shrimp is cooked through, and all ingredients are heated through.
  5. To serve, top with grated Parmesan cheese.
Recipe Notes

Recipe adapted from Julia's Album.


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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.