Meal Plan for January 17, 2017

Kale and Pear Salad
Servings: 2 people
  • 2 handfuls kale stems removed and leaves chopped
  • 1 pear cored and cut into slices
  • 1//2 cup pecans chopped
  • 3 tablespoons olive oil
  • 1 small shallot finely chopped
  • 1 tablespoon dijon mustard
  • juice of one lemon
  • 1/8 teaspoon salt
  • 1/2-1 tablespoon honey or maple syrup
  • 1 clove garlic minced
  • coconut or olive oil for cooking
  • ground pepper to taste
  1. In a small mixing bowl combine olive oil, shallot, lemon juice, garlic, mustard, honey or maple syrup and salt. Adjust salt and honey to taste.

  2. Use coconut or more olive oil to lightly coat a saute pan. Cook kale over medium low heat until bright green and slightly soft.

  3. Divide kale onto two plates, top with sliced pears and pecans. Dress to your preference. Sprinkle with fresh cracked pepper.

  4. Serve immediately!
Recipe Notes

Recipe adapted from A House in the Hills


Glazed Meatloaf with Green Beans and Mashed Sweet Potatoes
Servings: 2 people
  • 12 oz pastured grass-fed ground beef
  • 2 sweet potatoes
  • 8 oz green beans
  • 2 cloves garlic
  • a little bit of fresh parsley
  • 1/2 lb onion
  • 1/3 cup panko breadcrumbs
  • 1 tbsp balsamic vinegar
  • 2 tbsp ketchup
  1. Preheat the oven to 450 degrees.

  2. Grate garlic and onions, chop parsley and mix it all with panko, 1 tsp salt, and ground beef in a large bowl. Form 2 meatloaves and place them on a prepared oiled sheet.

  3. Make the glaze: mix ketchup and vinegar and brush it on your meatloaves. Place into the oven to bake.

  4. After meatloaves have cooked for about 15 min, add trimmed green beans to the same sheet mixed with olive oil and a pinch of salt and pepper. Bake for additional 15 minutes.

  5. Peel and chop sweet potatoes , put them in a boiling water and cook for about 10 min until tender. Drain and mash them right in the pot. Add 1 tbsp of butter and salt and pepper if desired.

  6. Serve meatloaves on a bed of mashed sweet potatoes and green beans on the side.

Recipe Notes

Recipe adapted from Berry Maple

Greek Quinoa Salad
Servings: 2 people
  • 1/2 cup uncooked quinoa rinsed in a fine-mesh colander
  • 1 cup water
  • 1 can 15 ounces chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
  • 1/2 medium cucumber seeded and chopped
  • 1/2 medium bell pepper chopped
  • 1/4 cup chopped red onion
  • 1/2 cup finely chopped flat-leaf parsley
  • 3 tablespoon olive oil
  • 3 tablespoon lemon juice
  • 1/2 tablespoon red wine vinegar
  • 1 clove garlic pressed or minced
  • 1/4 teaspoon fine sea salt
  • ground black pepper to taste
  1. To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up.
  2. In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
  3. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside.
  4. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavor, let the salad rest for 5 to 10 minutes before serving.
  5. This salad keeps well in the refrigerator, covered, for about 4 days. Serve chilled or at room temperature.
Recipe Notes

Recipe adapted from Cookie and Kate


Chicken Fajita Lettuce Wraps
Servings: 2 people
  • 2 chicken breast
  • 2 cups warm water
  • 1/8 cup salt
  • 1 clove garlic peeled and smashed
  • 1/2 medium sweet onion thinly sliced
  • 2 bell pepper thinly sliced
  • 1 can black beans
  • green leaf lettuce leaves separated
  • avocado
  • fresh salsa
  • sour cream
  • fresh cilantro
  • 1 Tbsp olive oil
  • 1 lime
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/8 tsp cayenne pepper
  • 1/2 tsp salt
  1. For the brine: combine water and salt in a medium bowl. Stir until all of the salt is dissolved. Add the chicken breasts and garlic (optional). Let chicken sit in the mixture for 30 minutes, uncovered, at room temperature.

  2. Preheat the oven to 400 degrees F.
  3. Remove the chicken breasts from the brine, rinse under cold water, then pat dry with paper towels.
  4. Cut the chicken into thin strips and add to 11X14 or 9X13 short rimmed baking pan. To the chicken, add sliced peppers and onion.

  5. In a small bowl, stir together the olive oil, chili powder, cumin, paprika, salt, and cayenne pepper. Pour the mixture over the chicken and toss with tongs to coat until the vegetables and chicken is coated in seasoning.

  6. Bake, uncovered, for 23-30 minutes or until the chicken is fully cooked and vegetables are tender. Stir once halfway.
  7. Remove the chicken from the oven and top with fresh lime juice, to taste. There will be some juices on the bottom of the pan and depending on personal preference, you can remove the chicken to a serving platter with tongs or serve in the baking pan. Taste for salt before serving with lettuce leaves and toppings.
Recipe Notes

Make sure to use a short rimmed baking pan that is large enough to fit the chicken and veggies in a light layer without overcrowding too much to ensure plenty room for moisture to escape.

Add 30 minutes to time for chicken to brine.

Recipe adapted from Little Broken.


Garlic Parmesan Kale Pasta
Servings: 2 people
  • 1/2 bunch kale
  • 1/4 lb angel hair pasta
  • 1 Tbsp olive oil
  • 1 Tbsp butter
  • 1 clove garlic minced
  • 1/4 cup grated Parmesan
  • Pinch salt and pepper
  • Pinch red pepper flakes
  1. Pull the kale leaves from the woody stems and tear them into small 1 to 2-inch pieces. Rinse the torn kale well in a colander under cool, running water and allow it to drain.
  2. Bring a large pot of water to a boil. Break the pasta in half, add it to the boiling water, and cook until al dente (about 7 minutes). Drain the pasta in a colander.
  3. While the pasta is cooking, add the olive oil, butter, and minced garlic to another large pot or skillet. Cook over medium heat for 1-2 minutes, or until the garlic is soft and fragrant. Add the kale and continue to sauté until the kale has wilted and has turned a deep green color (about 5-7 minutes). Turn the heat off.
  4. Add the drained pasta to the pot with the sautéed kale. Toss the pasta and kale together. Allow them to cool to the point that steam is no longer rising from the pot. You want the pasta warm, but not hot enough to melt the Parmesan.
  5. Season the pasta and kale with salt and freshly cracked pepper to your liking. Add the grated Parmesan cheese and toss to coat. Add a pinch of red pepper flakes over top if desired.
Recipe Notes

Recipe adapted from Budget Bytes



Rosemary Chicken and Sweet Potatoes
Servings: 2 people
  • 3 tablespoons olive oil
  • 2 chicken breasts
  • 1 sweet potato cubed
  • 1/2 lemon squeezed, the other half sliced
  • 1 tablespoon rosemary
  • 2 garlic cloves minced
  • Salt and pepper to taste
  1. Preheat the oven to 400 degrees.
  2. Add olive oil to a large cast iron skillet or to a roasting pan, and heat over medium-high heat. If using a roasting pan, you may need to use it over two burners.
  3. Sprinkle desired amount of salt and pepper over chicken breasts. Then place the chicken on the pan. Add the cubed sweet potatoes, and cook in pan/skillet for 4-5 minutes or until the chicken is browned.

  4. In a small bowl, juice the lemon and add garlic and rosemary. Turn the chicken over and pour the mixture over the chicken and potatoes. Top with sliced lemons.

  5. Bake at 400 degrees for 30-35 minutes, or until the chicken is done. This varies for each oven.
Recipe Notes

Recipe adapted from Bravo for Paleo

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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.