Meal Plan for July 5, 2017

Enjoy your Fig box this week!















Lemon Chicken with Green Beans and Potatoes
Servings: 2 people
For The Chicken:
  • 1 egg
  • 1 tablespoons lemon juice
  • 1 teaspoons minced garlic
  • 1/4 tablespoon fresh chopped parsley
  • 1/4 teaspoon each salt and pepper
  • 1/4 cup breadcrumbs
  • 1/4 cup fresh grated parmesan cheese
  • 2 chicken breast
For The Veggies:
  • 2 white potatoes diced
  • 1/4 cup butter melted
  • 1 teaspoon minced garlic
  • salt to taste
  • 1/2 pound green beans cut into thirds
  1. Preheat oven to 400°F. Lightly grease a baking tray sheet with a light coating of oil. Set aside.

  2. In a large bowl, whisk together the egg, lemon juice, 1 teaspoon garlic, parsley, salt and pepper.

  3. Dip chicken into egg mixture, cover and allow to marinade in the refrigerator for 30 minutes to an hour (if time allows).

  4. In another bowl, combine the breadcrumbs with the parmesan cheese.
  5. Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.
  6. Place chicken onto the baking sheet and lightly brush with olive oil. Arrange the potatoes around the chicken in a single layer. Mix together the butter, 1 teaspoon garlic and salt to taste, and pour half of the butter mixture over the potatoes. Toss to evenly coat.

  7. Bake in preheated oven for 15 minutes.
  8. Remove baking sheet from the oven and flip each chicken breast. Move the potatoes to one side and place the green beans around the chicken on the other side of the baking sheet. Pour over the remaining garlic butter and return to the oven to broil on medium-high heat for a further 10 minutes, or until chicken is golden and crisp, and potatoes are cooked through.

  9. Sprinkle with fresh chopped parsley (optional), and serve immediately.
Recipe Notes

Recipe adapted from Cafe Delites


Grilled Corn and Heirloom Tomato Salad
Servings: 2 people
  • 1 ear of corn
  • 1/2 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon italian seasoning
  • 1 cup heirloom tomatoes diced
  • 1/4 medium red onion diced
  • 1/8 cup basil leaves roughly chopped
For the dressing:
  • 1/8 cup olive oil
  • 1 tablespoons apple cider vinegar
  • 1/2 teaspoon minced garlic
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  1. Preheat grill to medium heat. Place a 12 x 12 sheet of aluminum foil on the grill. 

  2. Brush corn with olive oil, then sprinkle with salt, pepper, garlic powder and Italian seasoning. Place corn on foil and cook for 10 to 12 minutes, turning occasionally until kernels begin to char. Remove from heat and slice kernels off of the cob.
  3. Toss together corn, tomatoes, onions and basil in a medium bowl.
  4. Whisk together all dressing ingredients. Add to salad and toss to coat. Serve immediately.
Recipe Notes

Recipe adapted from Reynold's Kitchens


Delicata Squash Tacos
Servings: 2 people
  • 1 small delicata squash
  • 1 tablespoon olive oil
  • 1 tablespoon adobo seasoning
  • 1 cup black beans with liquid
  • 1 tablespoon lemon juice
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cumin
  • 1/4 teaspoon Salt
  • 4-6 tortillas warmed
  • 1 ounce crumbled goat cheese
  • minced cilantro
  • minced red onion
  • lime juice for serving
Adobo Seasoning (homemade)
  • 2 tablespoon salt
  • 1 tablespoon paprika
  • 2 teaspoons black pepper
  • 1 1/2 teaspoons onion powder
  • 1 1/2 teaspoons oregano
  • 1 1/2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  1. Preheat oven to 400˚. Cut the delicata squash in half lengthwise. Scoop out the seeds and place cut side down. Slice each half into 1/4" thick half moon slices. Place in a bowl, dizzle with olive oil and toss with adobo seasoning until well coated. Spread out onto a sheet tray covered with parchment paper and roast until tender and browning, 15 to 20 minutes.

  2. While the squash is roasting, combine black beans with liquid, lemon juice, and spices in a small pot. Heat over medium-low and let cook until the majority of liquid is gone. Turn off heat and let sit until ready to assemble tacos.
  3. Assemble tacos with a spoonful of black beans and top with a few pieces of squash, a bit of crumbled goat cheese, and a sprinkle of cilantro/red onion.
Recipe Notes

Recipe adapted from Naturally Ella


Shrimp with Bell Pepper, Napa Cabbage, and Carrot Slaw
Servings: 2 people
  • 1 1/2 Tbs seasoned rice vinegar
  • 2 tsp granulated sugar
  • salt and freshly ground black pepper
  • 1/2 small head Napa cabbage halved, cored, and sliced very thinly
  • 1 medium carrot peeled and grated
  • 1 bell pepper seeded and very thinly sliced
  • 2 green onions trimmed and thinly sliced
  • 1/8 cup chopped peanuts
  • 1 Tbs sesame oil
  • 1 lb shrimp peeled and deveined
  1. In a small saucepan, combine the vinegar, sugar, and 1/8 tsp. salt; stir over low heat until the sugar dissolves. Set aside to cool slightly. In a large bowl, combine the cabbage, carrots, bell pepper, and scallions; toss well. Pour the vinegar mixture over the cabbage and mix well to combine. Toss in the peanuts. Let sit, stirring occasionally, for about 20 minutes.

  2. In a large nonstick skillet, heat 1 Tbs. of the sesame oil over medium-high heat. Toss the shrimp with 1/2 tsp. salt and 1/4 tsp. pepper. Put half the shrimp in the skillet and sauté until opaque throughout, about 3 minutes. Transfer the cooked shrimp to a clean bowl. Repeat with the remaining 1 Tbs. oil and the other half of the shrimp. Toss the shrimp into the slaw and serve.
Recipe Notes

Recipe adapted from Fine Cooking


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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.