Meal Plan for June 28, 2017

Enjoy more of these summer inspired recipes!














One Pan Eggplant Chicken Dinner
Servings: 2 people
  • 1 tablespoon olive oil
  • 2 garlic cloves minced
  • 1 small onion thinly sliced
  • 1 eggplant cubed
  • 2 chicken breasts
  • 3 cups spinach
  • 2 cups diced tomatoes
  • 1 tablespoon Italian seasoning
  • 1 tablespoon fresh basil roughly chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon red pepper flakes (optional)
  1. In a large sauté pan over medium heat, heat oil and garlic. Add sliced onion and eggplant and let cook for 5 minutes, stirring often until onions are translucent and eggplant is somewhat soft.
  2. Cut uncooked chicken breast into cubes, and add to the pan. Let cook for 5-7 minutes until chicken is fully cooked.
  3. Add in fresh spinach, mix and let cook until spinach wilts.
  4. Add in diced tomatoes and seasonings. Mix and let simmer for 7-10 minutes.

  5. Taste and adjust spices as desired! Serve hot.
Recipe Notes

Recipe adapted from Lexi's Clean Kitchen


Shrimp and Swiss Chard Saute
Servings: 2 people
  • ½ lb shrimp peeled and deveined
  • Salt and Freshly Ground Black Pepper to taste
  • 2 Teaspoons Honey
  • 1 Tablespoon Olive oil divided
  • 1 Small Onion thinly sliced
  • 1 Red Bell Pepper thinly sliced
  • 1 Large Bunch Rainbow Swiss Chard washed and thinly sliced (separate leaves and stems)
  • 3 Garlic Cloves finely minced
  • Pinch or Two of Red Pepper Flakes optional
  • 1 Tablespoon Balsamic Vinegar
  • Fresh Chives sliced
  1. In a medium bowl toss the shrimp with salt, pepper, and honey. Set aside while you prepare the rest of the ingredients.
  2. Heat half of the olive oil in a wok or large skillet over high heat. Once hot, add in the shrimp and stir-fry until they are pink and opaque throughout. Reserve to a plate. (You may have to do the shrimp in 2 batches so that they don’t overcrowd the pan)

  3. Heat the remainder of the olive oil over high heat and add in the onion, pepper, and swiss chard stems. Season with salt and pepper and stir-fry until the vegetables start to soften and are crisp-tender.

  4. Add in the swiss chard leaves and garlic and stir-fry until wilted.
  5. Season the whole thing again with salt and pepper. Add in the red pepper flakes if desired and balsamic vinegar.

  6. Toss the shrimp back in to heat through. Serve topped with chives.

Recipe Notes

Recipe adapted from Fashionable Foods


Grilled Cabbage Steaks with Blue Cheese and Bacon
Servings: 2 people
  • 4 slices bacon
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons apple cider vinegar
  • 1 1/2 tablespoons pure maple syrup
  • 1 cabbage cut into 4 steaks
  • 1/3 cup bleu cheese crumbled
  • 2 tablespoons chives thinly sliced
  1. Cook bacon in large skillet on medium heat until crisp. Reserve 1 tablespoon of the drippings. Crumble bacon; set aside.
  2. Mix paprika, salt, pepper, oil, vinegar, maple syrup and reserved bacon drippings in small bowl until well blended. Place cabbage steaks in large resealable plastic bag or glass dish. Add marinade; turn to coat well.

  3. Refrigerate 30 minutes or longer for extra flavor. Remove cabbage steaks from marinade. Reserve any leftover marinade.
  4. Grill cabbage steaks over medium heat 5 to 6 minutes per side or until tender-crisp, brushing with leftover marinade. Serve cabbage steaks topped with blue cheese, crumbled bacon and green onions.
Recipe Notes

Recipe adapted from Dad With A Pan


Corn Salsa
Servings: 3 cups
  • 4 ears of corn
  • 1 tablespoon olive oil
  • 3 medium tomatoes diced
  • ½ a red onion finely chopped
  • ½ cup chopped cilantro
  • the juice of 2 limes
  • 1 jalapeno pepper seeded and diced
  • 4 small cloves garlic minced
  • ½ teaspoon salt
  • ½ teaspoon fresh ground pepper
  1. Cut the kernels off the cobs. Heat the olive oil in a large non-stick skillet over medium-high heat. Add the corn and quickly sauté for 3-4 minutes, stirring constantly. 

  2. Add the garlic and sauté for about 30 seconds. Remove from the heat and place in a large mixing bowl. Add the remaining ingredients and stir. Serve warm, room temperature or cold.

Recipe Notes

Recipe adapted from Saving Dessert


Green Apple, Celery, and Walnut Salad
Servings: 2 people
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp Dijon mustard
  • 1 teaspoon honey
  • 2 Tbsp olive oil
  • 1 stalk celery with leaves
  • 1 granny smith apple peeled, quartered, cored; each quarter cut into 2 wedges, then thinly sliced crosswise into triangle shapes
  • 1/3 cup walnuts toasted, chopped
  1. Whisk first 3 ingredients in small bowl to blend. Gradually whisk in oil. 

  2. Trim celery leaves and chop enough to measure 1/4 cup. Thinly slice stalks on deep diagonal. Place celery pieces in bowl of cold water. (Vinaigrette, celery leaves, and celery pieces can be prepared 1 day ahead. Cover separately and refrigerate.)

  3. Drain celery; pat dry with paper towels. Combine celery, celery leaves, apples, and walnuts in large bowl. Add vinaigrette and toss to coat. Serve.

Recipe Notes

Recipe adapted from Epicurious.

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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.