Oct
25
Meal Plan for November 1, 2017

 

 

 

 

 

 

 

 

 

 

 

 

 

Black Eyed Pea and Collard Green Soup
Servings: 2 people
Ingredients
  • 1/2 tablespoon extra-virgin olive oil
  • 1/3 cup chopped yellow onion
  • 1/2 cup peeled and sliced carrots
  • 1/2 tablespoon fresh minced garlic
  • 1/2 teaspoon thyme leaves
  • 2 cups chicken broth
  • 1 can diced tomatoes
  • 2 cups tightly packed chopped collard greens tough stems removed
  • 1 can black-eyed peas, drained and rinsed
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon pepper or to taste
Instructions
  1. In a dutch oven or large soup pot, heat oil over medium heat. Add onions and carrots and cook for approximately 7-8 minutes or until vegetables are tender, stirring frequently. Add garlic and thyme and stir to combine.

  2. Add chicken broth and tomatoes with juice. Increase heat to high and bring to a boil. Add chopped collards and stir well to combine. Reduce heat to maintain a gentle simmer, cover and simmer for 15-20 minutes or until collard greens are tender. Stir in rinsed black-eyes peas, season with salt and pepper and cook for an additional 5 minutes.
Recipe Notes

Recipe adapted from The Blonde Cooke

 

Mashed Sweet Potatoes and Turnips
Servings: 2 people
Ingredients
  • 1 medium sweet potato peeled and diced
  • 2 small turnips peeled and diced
  • 1 clove of garlic
  • 10 fresh sage leaves divided (4 left whole, the rest cut into strips)
  • 1 tablespoon butter
  • 1 teaspoon kosher or sea salt
  • 1/2 teaspoon ground pepper
Instructions
  1. Place potatoes, turnips, garlic and 4 sage leaves in a medium saucepan and cover with water. Bring to a boil. Reduce the heat to medium-low, cover, and simmer until the vegetables are fork-tender, 12 to 15 minutes. 

  2. Drain. Return the vegetables to the pan and keep covered. Heat butter in a small skillet over medium-high heat. As it melts and turns lightly brown, add the strips of sage and allow them to crackle and flavor the butter, about 1 minute.

  3. Pour the sage and butter over the vegetables and smash with a potato masher. Stir in salt and pepper and serve.

Recipe Notes

Recipe adapted from Eating Well

 

Cilantro Lime Chicken
Servings: 2 people
Ingredients
  • 2 chicken breasts cut into thin strips
  • 1 bell pepper cut into thin slices (any color bell pepper)
  • 2 cloves garlic minced
  • ¼ cup Chopped cilantro
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • ½ teaspoon cumin
  • ¼ teaspoon paprika
  • sprinkle of salt and pepper
Instructions
  1. Pre-heat oven to 450 degrees F.
  2. In large bowl, combine the minced garlic, chopped cilantro, olive oil, lime juice, cumin, paprika. Add sliced chicken and bell peppers to bowl, sprinkle with salt and pepper and mix the chicken and spices until fully combined.This can also be done in a ziplock bag.
  3. Pour chicken mixture onto a large baking sheet. Bake for 15-20 minutes or until chicken is fully cooked and bell peppers are lightly charred. Serve with rice, tortillas, or salad.
Recipe Notes

Recipe adapted from Gimme Delicious

 

Lemon Parmesan Salmon, Mushrooms, and Green Beans
Servings: 2 people
Ingredients
  • 1/4 tablespoon butter
  • 1 clove garlic
  • 1 tablespoons lemon juice
  • 1 tablespoon minced fresh parsley
  • Salt and pepper to taste
  • 2 salmon fillets
  • 1/3 lb green beans trimmed
  • 2 oz fresh mushrooms sliced
  • 1/8 cup grated Parmesan cheese
Instructions
  1. Preheat oven to 400F. Lightly grease a baking sheet and set aside.
  2. In a small saucepan over medium-high heat, melt butter, then saute garlic in butter until lightly browned. Remove from heat and stir in lemon juice, parsley, and salt and pepper to taste.
  3. Arrange salmon, green beans, and mushrooms on baking sheet and drizzle butter mixture over top. Sprinkle with Parmesan cheese.
  4. Bake salmon at 400F 20-25 minutes or until fish is cooked through and vegetables are tender. Enjoy!
Recipe Notes

Recipe adapted from Whole and Heavenly Oven

 

Cilantro Pickled Radishes
Servings: 1 jar
Ingredients
  • 1 bunch radishes
  • 1 cup vinegar
  • 2 Tbsp kosher salt
  • 2 Tbsp sugar
  • 1/8 tsp red pepper flakes
  • 1 cup loosely packed chopped cilantro
Instructions
  1. In a small pot, bring vinegar, sugar and salt to a boil to dissolve. Add red pepper flakes and set aside to cool.
  2. Trim radishes and slice thin.
  3. Fill mason jar with radishes and cilantro, layering to evenly distribute.

  4. Pour over cooled pickling liquid. Seal and refrigerate. Wait 24 hours to let flavors do their thing before using.
Recipe Notes

If your jar is a little bigger, or for some reason the liquid doesn't quite reach the top of you jar, add a little more vinegar. No biggie!

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.