Meal Plan for July 18, 2017

Enjoy your meals and fresh produce this week!

Fried Green Tomato BLT
Servings: 2 people
Fried Green Tomatoes:
  • 4 eggs
  • 4 tbsp milk
  • 3 cups panko crumbs
  • 1 1/2 cup flour or cornstartch
  • 1/2 cup parmesan grated
  • salt and pepper to taste
  • 3 green tomatoes
  • butter and oil for pan frying
Sandwich Ingredients:
  • 4 tsp butter
  • 4 pieces bread
  • 4 leaves lettuce
  • 2 handfulls micro greens
  • 4 pieces cooked bacon
  • 2 tbsp mayo
  • 6 slices fried green tomatoes
  1. Cook your bacon, wash the lettuce, get out the micro greens, slice your bread.
To make the fried green tomatoes:
  1. Get out three bowls. In the first, crack the eggs and add milk and beat together. In the second bowl add the flour. In the last bowl add the panko crumbs, cheese, and seasonings.
  2. Dip each of the tomato slices in the flour first and coat evenly then dip into the egg mixture evenly and lastly into the panko crumb. Place on a plate and repeat for all the sliced tomatoes.
  3. Heat a large skillet pan to med high and add butter and oil enough to cover the bottom completely to get the crumbs coated so they brown nicely.
  4. Add the tomatoes. When the tomatoes are nicely browned on one side flip and add a little more oil and butter mixture till the other side is nicely brown. Remove with a flipper and set aside.
To make the sandwiches:
  1. You can either toast your bread and then butter it, or butter it on the outside pieces and grill in a hot pan for a few mins on each side. We love it done in a pan because it gets all crispy and delicious because of the butter.
  2. Then put it all together. Add the mayo to both pieces of bread and then layer the insides on top.

Recipe Notes

Recipe adapted from Cooks with Cocktails


Baked Romanesco Cauliflower
Servings: 2 people
  • Salt and pepper
  • 1 head romanesco broccoli
  • 1 1/2 tablespoons extra-virgin olive oil plus more for baking dish
  • 1/2 pound fresh mozzarella sliced
  • 1/2 cup grated Parmesan
  • 1/2 dozen black olives pitted
  • 1 teaspoon roughly chopped capers
  • 2 garlic cloves minced
  • 1/4 teaspoon crushed red pepper
  • Pinch of dried oregano
  1. Put a large pot of well-salted water over high heat and bring to a boil. Heat oven to 375 degrees.
  2. Cut cauliflower into quarters and trim away the core and any tough bits. Chop quarters into rough 2-inch cubes. Transfer to boiling water and cook for 2 minutes. Drain and rinse with cool water.

  3. Lightly oil a baking dish. Arrange blanched cauliflower in one layer. Season lightly with salt and pepper.

  4. Tear mozzarella slices and scatter over the top, then sprinkle with parmesan. Arrange olives here and there. In a small bowl, stir together capers, garlic, red pepper and 1 1/2 tablespoons olive oil. Drizzle mixture evenly over the top.

  5. Bake for about 30 minutes, until cheese has browned a bit and cauliflower is tender when pierced with a fork. Let rest 10 to 15 minutes before serving. Sprinkle with a good pinch of dried oregano.

Recipe Notes

Recipe adapted from New York Times Cooking


Chicken and Sausage Gumbo
Servings: 2 people
  • 4-6 oz andouille sausage sliced into 1/4-inch rings
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1/8 cup all-purpose flour
  • 1 chicken breast
  • 1 medium yellow onion diced
  • 1/2 green bell pepper diced
  • 1 celery stalk thinly sliced
  • 3 garlic cloves minced
  • 1/2 tablespoon cajun spice/seasoning
  • salt and fresh ground pepper to taste
  • 1 1/2 cups chicken broth
  • 1 cup fresh diced tomatoes
  • 1/2 cup slices of okra
  • 2 prepared brown rice
  • chopped fresh parsley for garnish
  1. Set a large pot over medium heat and add sausage slices; cook for about 4 minutes, or until browned on all side. Remove from pot and set aside.

  2. Add butter and oil to the pot; melt and swirl to coat.

  3. Whisk in the flour; whisk and cook for about 2 minutes, or until flour mixture starts to brown.
  4. Add chicken and continue to cook for 5 minutes, stirring frequently.
  5. Stir in onions, chopped bell pepper, celery, garlic, cajun spice, salt, and pepper.
  6. Continue to cook until veggies are tender, about 5 to 6 minutes, stirring frequently.
  7. Pour in chicken broth and add tomatoes; bring mixture to a boil.
  8. Add in the previously prepared sausage and sliced okra; reduce heat and simmer for 5 minutes.
  9. Remove from heat.
  10. Serve over prepared brown rice and garnish with parsley.
Recipe Notes

Recipe adapted from Diethood


Spaghetti with Kale and Cherry Tomatoes
Servings: 2 people
  • 1/2 lb spaghetti
  • 1/2 lb cherry tomatoes halved
  • 1/2 bunch of kale destemmed and chopped
  • Zest of 2 lemons
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • Pinch of red pepper flakes (optional)
  • Salt and pepper to taste
  • Grated Parmesan cheese for serving
  1. Place spaghetti, cherry tomatoes, kale, lemon zest, olive oil, and salt in a large, shallow pan (the pan should be large enough that the dry spaghetti can almost lie flat).
  2. Add 4 cups of water and bring to a boil.

  3. Boil mixture, stirring and turning pasta frequently with tongs, until pasta is al dente and water has nearly evaporated, about 9 to 10 minutes.
  4. Season to taste with salt and pepper, top with Parmesan cheese and serve!
Recipe Notes

Recipe adapted from The Iron You


Leek and Red Potato Gratin
Servings: 8 servings
  • 2 Tbs olive oil
  • 2 leeks halved lengthwise then thinly sliced
  • 1 tsp chopped fresh thyme
  • 1 1/2 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1 1/2 lb red potatoes cut into thick rounds
  • 1 1/2 cups chicken broth
  1. Preheat an oven to 400°F. Line a baking sheet with parchment paper. Set a 1-quart baking dish on the sheet.
  2. In a sauté pan over medium heat, warm the olive oil. Add the leeks, thyme, salt and pepper and cook, stirring occasionally, until softened, about 6 minutes. Transfer to a large bowl, add the potatoes and toss to combine. Transfer the potato mixture to the baking dish, lightly pressing down on the potatoes. Pour the broth over the top.
  3. Transfer to the oven and bake until the potatoes are tender and the tops are golden brown, about 40 minutes. Let cool for 10 minutes before serving. Serves 8.
Recipe Notes

Recipe adapted from Williams Sonoma


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


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.