Feb
22
Meal Plan for February 28, 2018

 

Greek Chicken Lettuce Wraps
Servings: 2
Ingredients
For the Chicken:
  • 2 cloves garlic minced
  • 1/2 lemon juiced
  • 1 teaspoon red wine vinegar or balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 tablespoon dried oregano
  • 2 chicken breasts cut into cubes
For Tzatziki Sauce:
  • 16 oz plain yogurt
  • 1/2 cucumber peeled and chopped
  • 3/4 teaspoon dried dill
  • 1 clove garlic minced
  • 1 teaspoon lemon juice
  • 1/2 tablespoon extra-virgin olive oil
  • salt and pepper to taste
For Lettuce Wraps:
  • 1/2 teaspoon olive oil
  • 1 red onion thinly sliced
  • 1 red pepper diced
  • 1/2 cucumber diced
  • 1/2 head of lettuce washed with leaves removed
Instructions
  1. Whisk together 2 cloves garlic, juice of 1/2 a lemon, red wine vinegar, olive oil and oregano. Pour the marinade into a ziplock bag along with the chicken. Refrigerate for at least 1 hour.

  2. Mix or blend together Greek yogurt, cucumber, dill, 1 clove of garlic, 1 teaspoon lemon juice, olive oil, salt and pepper to make the sauce. Set aside.

  3. Heat 1/2 teaspoon olive oil over medium-high heat. Cook the chicken until no longer pink.

  4. Top each lettuce cup with chicken, onion, red pepper, and sauce. Enjoy!
Recipe Notes

Recipe adapted from Smile Sandwich

 

Sausage and Pepper Stuffed Zucchini
Servings: 2 people
Ingredients
  • 2 medium zucchini
  • 1/2 pound Italian Sausage crumbles
  • 2 bell peppers
  • 1 candy onion diced
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1 clove garlic minced
  • 1/2 cup diced tomato
  • 1/4 cup mozzarella cheese shredded
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut zucchini in half lengthwise and use a spoon to hollow it out, leaving 1/4 of the flesh. Place into a large baking dish, cut side up.
  3. Brown the sausage in a skillet over medium heat. Remove the sausage from the pan with a slotted spoon and set aside leaving the drippings in the pan.
  4. Reduce the heat to medium and add the peppers, onions, garlic, salt, pepper, basil and oregano to the skillet; cook until the peppers and onions are soft, about 7 minutes. Add the tomatoes and sausage to the pan and simmer uncovered for about 10 minutes, stirring frequently. Add a little water if there is not enough liquid in the pan

  5. Fill the zucchini with the meat mixture and top with the shredded cheese. Bake in the preheated oven for 30 minutes
Recipe Notes

Recipe adapted from The Two Bite Club

 

Grilled Salmon with Mango Salsa
Servings: 2
Ingredients
  • 2 skinless salmon fillets
  • 1 1/2 Tbsp olive oil plus more for grill
  • 1 tsp lime zest
  • 1 1/2 Tbsp fresh lime juice
  • 2 cloves garlic crushed
  • Salt and freshly ground black pepper to taste
Coconut Rice
  • 3/4 cup coconut water
  • 1/2 cup canned coconut milk
  • 3/4 cup jasmine rice rinsed well and drained
  • 1/4 tsp salt
Avocado-Mango Salsa
  • 1 mango peeled and diced
  • 3/4 cup chopped red bell pepper 1/2 large
  • 1/4 cup chopped fresh cilantro
  • 1/3 cup chopped red onion rinsed under water and drained
  • 1 avocado peeled and diced
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil
  • 1 Tbsp coconut water
  • Salt and pepper to taste
Instructions
For the salmon:
  1. In an 11x7-inch baking dish whisk together olive oil, lime zest, lime juice, garlic and season with salt and pepper to taste (a fair amount of each). Place salmon in baking dish, cover and allow to marinate in refrigerator 15 - 30 minutes, then flip salmon to opposite side and allow to marinate 15 - 30 minutes longer. Preheat a grill over medium-high heat during last 10 minutes of marinating.
  2. Brush grill grates with oil. Place salmon on grill and grill about 3 minutes per side or until just cooked through (turn carefully as the salmon will be fragile).
For the coconut rice:
  1. While salmon is marinating prepare coconut rice. In a medium saucepan bring coconut water, coconut milk, rice and salt to a full boil. Cover and simmer until liquid has been absorbed (there may be just a little bit of excess liquid in center which you can drain off), about 20 minutes. Fluff with a fork, then let rest 5 minutes.
For the avocado-mango salsa:
  1. While the salmon is grilling prepare salsa. In a medium bowl toss together mango, bell pepper, cilantro, red onion, avocado, lime juice, olive oil and coconut water. Season with salt and pepper to taste.
  2. Serve salmon warm with coconut rice top with avocado mango salsa.
Recipe Notes

Recipe adapted from Cooking Classy

 

Garlic Parmesan Broccoli and Potatoes
Servings: 2
Ingredients
  • 1 1/2 tablespoons olive oil
  • 2 cloves garlic minced
  • 1/2 tablespoon Italian seasoning
  • 1/4 teaspoon onion powder, salt, and freshly ground black pepper
  • 2 cups broccoli florets
  • 8 oz potatoes chopped
  • 3 tablespoons freshly grated Parmesan
  • 1 tablespoon chopped fresh parsley leaves
Instructions
  1. Preheat oven to 400 degrees F.
  2. In a small bowl, whisk together olive oil, garlic, Italian seasoning and onion powder; season with salt and pepper, to taste.
  3. Cut four sheets of foil, about 12-inches long. Divide broccoli and potatoes into 4 equal portions and add to the center of each foil in a single layer.
  4. Fold up all 4 sides of each foil packet. Spoon the garlic mixture over the broccoli and potatoes.
  5. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed.
  6. Place foil packets in a single layer on a baking sheet. Place into oven and bake until tender, about 12-14 minutes.*
  7. Serve immediately, sprinkled with Parmesan and parsley, if desired.
Recipe Notes

Recipe adapted from Damn Delicious

 

Sheet Pan Steak with Broccoli and Potatoes
Servings: 2 people
Ingredients
  • 1 lb flat iron steak
  • 1/8 cup olive oil
  • 1 tablespoons balsamic vinegar
  • 5 cloves garlic minced and separated
  • salt
  • Fresh cracked black pepper
  • 1 pound new potatoes halved
  • 1 tablespoon fresh rosemary minced (or 2 teaspoons dry, crushed)
  • 1/2 head of broccoli cut into florets
Instructions
  1. Preheat oven to 450°. Line a large rimmed baking sheet with foil.
  2. Place the steak in a large zipper top bag with the 1 tablespoon of olive oil, balsamic vinegar, 2 cloves of garlic, salt, and pepper. Turn to coat and let marinate at least 15 minutes or up to 1 hour.

  3. Scatter potatoes and rosemary on the baking sheet and drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss gently to coat and spread them out evenly.
  4. Roast potatoes mixture until they begin to brown around the edges, about 20 minutes.
  5. Combine remaining 2 tablespoons olive oil, broccoli, and remaining garlic in a bowl; season with salt and pepper and toss to coat. Place on the baking sheet along with the potatoes.
  6. Place an ovenproof wire rack over the broccoli and potatoes. Remove the steak from the zip top bag and shake of the excess marinade. Lay the steak on the rack.
  7. Return the baking sheet to the oven and roast until an instant-read thermometer inserted horizontally into center of meat registers 125, about 10 to 15 minutes.
  8. Remove from the oven and let rest for 5 to 10 minutes before slicing.
Recipe Notes

Recipe adapted from Bobbi's Kozy Kitchen

 

Mango Green Smoothie
Ingredients
  • 1 mango peeled, pitted, and chopped
  • 1 avocado peeled, pitted, and chopped
  • ½ cup spinach or other green
  • 1 cup almond or coconut milk
  • Juice of half a lime
  • handful of ice cubes
Instructions
  1. In a blender, combine the mango, avocado, spinach, coconut or almond milk, lime juice, and ice cubes.
  2. Pulse until you get a smooth texture.
  3. Divide into two glasses and enjoy.
Recipe Notes

Recipe adapted from Paleo Leap

 

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

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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.