Meal Plan for June 7, 2017

parmesan chicken zucchini

As summer approaches, we start to see the beautiful produce that Tennessee has to offer. Many of these recipes can be adjusted depending on what fresh summer veggies you have on hand. Enjoy your Fig box this week!











Parmesan Chicken and Zucchini
Servings: 2 people
  • 2 Chicken Breasts
  • 4 Tablespoons butter
  • 1/4 cup Italian Bread Crumbs
  • 1/4 cup grated parmesan
  • 1/8 cup flour
  • 1 medium zucchini or yellow squash* sliced
  • 1 garlic clove minced
  1. In a large skillet over medium heat melt 1 Tablespoon butter. To make the chicken, melt 2 Tablespoons butter in a shallow dish. In another shallow dish combine bread crumbs, parmesan cheese, and flour. Dip the chicken in the butter and then coat in the bread crumb mixture and place in skillet.

  2. Cook on each side for about 3-4 minutes until the outside is crispy and the chicken is cooked throughout. Set aside on plate.
  3. Add 1 Tablespoon of butter back to the skillet and saute the minced garlic for a minute. Add the zucchini to the skillet and saute until tender. Salt and pepper to taste. Add the chicken back to the skillet and heat for a minute or so. Serve immediately.

Recipe Notes

*Yellow squash is a good substitute for zucchini. 

Recipe adapted from The Recipe Critic.


Stir Fry Chickpeas, Snow Peas, and Kale
Servings: 2 people
  • 3/4 cup chickpeas cooked
  • 2 tbsp soy sauce
  • 1 garlic clove minced
  • 1 tbsp white wine vinegar
  • ½ tsp honey
  • 2 tbsp coconut oil
  • 1 white onion peeled and sliced
  • 2 cups kale washed and roughly chopped
  • 1 cup snow peas rinsed and ends chopped
  • 1/2 tsp red pepper flakes
  • 1/4 cup vegetable stock
  1. Marinate the chickpeas in the soy sauce, white wine vinegar, honey and the garlic for 10-20 minutes. 

  2. In a hot wok, add the coconut oil, kale, snow peas, and onion and stir-fry for 3 minutes. Then add the stock, and stir through.

  3. Add the chickpeas to the wok and cook for a further 2 minutes. Serve.

Recipe Notes

Recipe adapted from Good Chef Bad Chef


Sausage, Potato, and Green Bean Foil Packs
Servings: 2 people
  • 1/2 package andouille sausage thinly sliced
  • 1/2 pound red potatoes quartered
  • 1/2 pound green beans trimmed
  • 4 ounces cremini mushrooms halved
  • 1/2 onion chopped
  • 2 tablespoons unsalted butter divided
  • 2 teaspoons cajun seasoning divided
  • salt and freshly ground black pepper to taste
  • 1 tablespoon chopped fresh parsley leaves
  1. Preheat a gas or charcoal grill over high heat.
  2. Cut 2 sheets of foil, about 12-inches long. Divide sausage, potatoes, green beans, mushrooms and onion into 2 equal portions and add to the center of each foil in a single layer.

  3. Fold up all 4 sides of each foil packet. Add butter, cajun seasoning, salt and pepper, to taste; gently toss to combine. Fold the sides of the foil over the sausage, covering completely and sealing the packets closed.
  4. Place foil packets on the grill and cook until just cooked through, about 12-15 minutes.*
  5. Served immediately, garnished with parsley, if desired.
Recipe Notes

*Foil packets can also be cooked in the oven at 425 degrees for 18-20 minutes. 

Recipe adapted from Damn Delicious.


Turmeric Maple Roasted Beets and Carrots
Servings: 2 people
  • 2 beets peeled and cut into rounds
  • 3 carrots cut into strips
  • 1 tbsp ghee or butter melted
  • 1/2 tbsp ground turmeric
  • 1/2 tbsp pure maple syrup
  • 1/2 tsp sea salt
  1. Preheat your oven to 425 degrees fahrenheit.
  2. Start by prepping your vegetables. Peel and slice your beets into rounds. Then, cut your carrots into strips. Place your beets and carrots in a large mixing bowl.
  3. Add the rest of the ingredients to your mixing bowl and toss until your vegetables are coated.
  4. Spread your beets and carrots out on a baking sheet, and place in your oven to roast.
  5. Roast for 15 minutes, and then remove from the oven and toss your vegetables around. Place back in the oven and cook for another 15 minutes, or until your veggies are tender but retain just a little crunch.
  6. Serve with your favorite protein and enjoy!
Recipe Notes

Recipe adapted from Real Simple Good.


Grilled Garden Salad
Servings: 2 people
  • 1/2 pound asparagus ends trimmed
  • 2 tomatoes quartered
  • 3 pattypan squashes halved
  • 1/2 medium red onion cut into 1/2 inch slices
  • 1 red bell pepper thickly sliced
  • 1 portobello mushroom cap cut into 1/2-inch slices
  • 1/2 cup extra-virgin olive oil for brushing
  • Coarse salt and freshly ground pepper to taste
  • 1 teaspoon fresh lemon juice
  • 1 1/2 teaspoons fresh thyme leaves
  1. Preheat grill to medium. (If you are using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 5 to 6 seconds.) 

  2. Brush vegetables with oil, and season with salt and pepper. Grill vegetables, turning occasionally, until tender and slightly charred, 2 to 8 minutes (times vary depending on vegetable).

  3. Transfer grilled vegetables to a platter; add lemon juice, thyme, salt, and pepper, and toss. Serve warm or at room temperature.

Recipe Notes

Recipe adapted from Martha Stewart.

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.