Jan
17
Meal Plan for January 24, 2018

Microgreen and Mushroom Omelette
Servings: 1 omelet
Ingredients
  • 1 tablespoon unsalted butter divided
  • 1 1/2 ounces mushrooms thinly sliced (about 3/4 cup)
  • salt and pepper
  • 3/4 cup microgreens
  • 3 large eggs
Instructions
  1. Heat half the butter in a small nonstick skillet over medium-high heat. Cook mushrooms, undisturbed, until they begin to release their liquid, about 2 minutes; season with salt and pepper, and stir. Cook until golden brown, about 2 minutes more. Transfer mushrooms to a small bowl; stir in microgreens.
  2. Whisk eggs in a medium bowl until well combined; season with salt and pepper. Wipe skillet clean with paper towels. Melt remaining butter over medium heat, swirling to coat bottom of pan. Pour eggs into skillet, and cook, undisturbed, until edges are set slightly. With a heatproof flexible spatula, push eggs from edge toward center, tilting pan to let uncooked eggs run underneath, until omelet is just set, 1 to 2 minutes. Place mushroom filling on 1 side of omelet. Using spatula, gently fold other side of omelet over filling. Serve immediately.
Recipe Notes

Recipe adapted from Martha Stewart

 

Citrus Chicken Quinoa Salad
Servings: 2 people
Ingredients
  • 1 cup cooked quinoa
  • 2 Tablespoons olive oil
  • 2 chicken breasts chopped into bite size pieces
  • 2 cloves garlic minced
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 2 oranges peeled and chopped
Dressing
  • 1/4 cup fresh lime juice
  • 1/3 cup chopped fresh cilantro
  • 1 Tablespoon fresh orange juice
  • 1 Tablespoon olive oil
  • 1 Tablespoon honey
Instructions
  1. Cook quinoa according to package directions. Transfer cooked quinoa to a large bowl and let cool.

  2. Pour olive oil into a large skillet over medium heat. Add chicken and roasted garlic, stirring it all around to coat with oil. Sprinkle with smoked paprika and salt. Stir and cook until chicken is done, about 8 minutes. Add cooked chicken and oranges to the quinoa. Stir to combine. Set aside.

  3. For the dressing: whisk all of the dressing ingredients together. Pour over salad and toss to coat everything evenly. Serve immediately. Leftovers keep well in the refrigerator for 4-5 days.
Recipe Notes

Make ahead tip: This is a perfect recipe to make ahead of time because the flavors taste amazing by day 2. Simply prepare through step 3, cover tightly, and refrigerate overnight.

 

Recipe adapted from Sally's Baking Addiction

 

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

 

Creamy Broccoli and Mushroom Chicken
Servings: 2 people
Ingredients
  • 2 chicken breasts
  • salt and pepper to taste
  • 1/2 tablespoon oil
  • 1/2 tablespoon butter
  • 1 cup broccoli florets
  • 2 ounces mushrooms sliced
  • 1 clove garlic minced
  • 1/2 cup half-and-half
  • 1/8 cup Parmesan cheese shredded
Instructions
  1. Heat oil in a large skillet over medium-high heat. Season chicken with salt and pepper on both sides and cook 3-4 minutes per side until cooked through and to 165 degrees F. Remove from pan.
  2. Melt the butter in the skillet over medium heat and add the broccoli and mushrooms. Stir-fry until the broccoli is almost tender. Add the garlic and cook another 30 seconds.
  3. Pour in the cream and bring to a simmer while stirring. Continue to stir and cook until slightly thickened. Mix in the Parmesan cheese, season with salt and pepper to taste, add the chicken back in and coat in the sauce and veggies and serve. 

Recipe Notes

Recipe adapted from Real House Moms

 

Jicama and Carrot Slaw
Servings: 4 side servings
Ingredients
The Dressing:
  • 1 tbsp + 2 tsp fresh lime juice
  • 3/4 tsp honey
  • 1/4 tsp ground cumin
  • 1/8 tsp salt
  • 1 tbsp + 2 tsp extra-virgin olive oil
The Salad:
  • 1 jicama peeled & thinly sliced
  • 2 carrots grated
  • 3 tbsp minced cilantro
Instructions
The Dressing:
  1. In a small bowl, whisk together the lime juice, honey or agave nectar, cumin and salt. Slowly whisk in the olive oil.
The Slaw:
  1. In a large bowl, toss together the jicama, carrot, and cilantro.

  2. Add the dressing and toss to coat. Serve.
Recipe Notes

Recipe adapted from Cookin Canuck

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.