Feb
01
Meal Plan for February 7, 2018

 

Pineapple Chicken Kabobs
Servings: 2 people
Ingredients
  • 2 chicken breasts cut into bite size cubes
  • 1 cup pineapple chunks
  • 1 zucchini sliced
  • 1/2 cup mushrooms sliced
  • 2 cloves garlic minced
  • 1/2 cup your favorite teriyaki sauce plus more for brushing
  • 4-6 skewers wood or metal
  • cooked rice for serving
  • red bell pepper, green bell pepper, red onion, etc. optional add ons
Instructions
  1. Place your teriyaki sauce in a zip top bag with the chicken and garlic. Marinate for at least 30 minutes in the refrigerator. If using wooden skewers, soak them in water while the chicken is marinating. Prepare your other ingredients in the mean time. 

  2. Assemble your kabobs. Alternate slices of chicken, zucchini, pineapple, and mushrooms. 

  3. Grill on medium high heat for about 10 minutes or until chicken is done. Flip once or twice to cook evenly. Serve with rice. 

Recipe Notes

Recipe adapted from Apple of My Eye

 

Grilled Baguette with Tomatoes, Goat Cheese, and Microgreens
Servings: 2
Ingredients
  • sliced tomatoes
  • salt
  • cracked pepper
  • olive oil
  • Soft goat cheese
  • Honey
  • Microgreens
Instructions
  1. The quantities don't matter here...just make enough for what you plan to eat right away. Toast your baguette in the oven, then spread some goat cheese on it. Drizzle with honey. Top with sliced tomatoes and a sprinkle of micro greens. Finish with salt and pepper.

Recipe Notes

Recipe adapted from Kitcheninsta Diaries

 

Jerusalem Artichoke and Mushroom Saute
Servings: 2 people
Ingredients
  • 1/2 lb jerusalem artichokes washed and scrubbed clean
  • 1 Tablespoon extra virgin olive oil or butter
  • 1/2 lb cremini mushrooms thinly sliced
  • Pinch of salt
  • Freshly ground black pepper
  • 1/4 cup chopped flat leaf parsley
  • 1 garlic clove finely chopped
  • 1 teaspoon of lemon zest
  • The juice of ½ a small lemon
Instructions
  1. Thinly slice the jerusalem artichokes and place them immediately in a medium sized saucepan filled with salted water.
  2. Place the saucepan on the stove and bring to a boil. Reduce to a simmer and cook for about 4 to 5 minutes or until the sunchoke slices are tender but not falling apart. Drain and set aside.
  3. In the meantime make the persillade by finely chopping the flat leaf parsley, lemon zest and garlic together. Set aside.
  4. Heat oil or butter in a large saute pan or skillet on medium heat. Add the mushrooms and a pinch of salt and pepper and turn to coat them well.
  5. Cook, turning the mushrooms over from time to time, until the water in the mushrooms has completely evaporated and the they feel tender to the fork. Add the cooked sunchokes and continue to cook stirring occasionally for another 2 to 3 minutes or so to lightly brown. Add the persillade and stir and cook for an additional minute before removing from heat and adding the lemon juice.
  6. Serve immediately.
Recipe Notes

Recipe adapted from Gourmande in the Kitchen.

 

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

 

Honey Garlic Shrimp and Broccoli
Servings: 2 people
Ingredients
  • 1/2 lb shrimp shelled and deveined
  • 1 tbsp garlic minced
  • 1/2 tsp ginger minced
  • 1/4 cup honey
  • 3 tbsp soy sauce
  • 1 cup broccoli florets
Instructions
  1. In a small bowl, mix together garlic, ginger, honey, and soy sauce.
  2. Place raw shrimp in a large zip lock bag. Pour 1/3 of the honey soy sauce mixture in the bag, then massage the bag to coat shrimp. Seal bag and let shrimp marinate in the refrigerator for 1 hour. Keep the remaining honey soy sauce covered and at room temperature.

  3. Warm a large skillet over medium high heat. Add 2 tablespoons of reserved honey soy sauce to pan and let heat until steaming. Toss broccoli in skillet and cook until warm and tender, about 5-8 minutes. Remove broccoli from skillet and set aside.
  4. Remove shrimp from zip lock bag and discard the bag and marinade. Place 5-10 shrimp in the skillet at a time and cook for 1 minute on each side or until shrimp bodies are curled and browned. Before removing from pan, use tongs to rub shrimp into the caramelized sauce on the bottom of the skillet.
  5. When the shrimp are cooked, return all shrimp and broccoli to skillet. Heat for 2-3 minutes, tossing to catch any remaining caramelized sauce on the bottom of the skillet.
  6. Serve immediately with remaining honey soy sauce drizzled on top.
Recipe Notes

Swap shrimp for tofu chunks or chickpeas to make it vegan/vegetarian. 

 

Recipe adapted from Homemade Hooplah

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

Tags:


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.