Mar
15
Meal Plan for March 21, 2018

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm Collard Quinoa Salad
Servings: 2 people
Ingredients
For the Quinoa:
  • 1/2 cup Quinoa
  • 1 cup water
  • 1/4 tsp salt
  • 1 garlic clove pealed
For the collard greens:
  • 1/2 bunch collard greens
  • 1 garlic clove minced
  • 1/4 onion diced
  • 1/2 cup cherry tomatoes
  • 1/2 tsp olive oil
  • Red pepper flakes to taste
  • Ground black pepper
  • Salt
Instructions
  1. First, place quinoa in a fine strainer, rinse under cold running water for 2 or 3 minutes and drain for a few minutes.
  2. Bring water to a boil in a medium pan, add the quinoa, a clove of garlic and salt. Turn down the heat to medium-low, cover, and cook for about 15 or 20 minutes until the quinoa is fluffy. Remove the garlic clove from the pan as it was only used for flavouring.

  3. Cut and trim the stems away from the collard. Stack a few the leaves on top of each other, roll tightly and slice the leaves. Wash and set aside to drain.

  4. In a skillet, add the extra virgin olive oil over medium heat. Add onions, garlic and red pepper flakes. Cook until the onions are soft and golden.

  5. Add tomatoes and cook until soft. Turn the heat to low and add the collard greens, stirring until wilted. Turn the heat to low and add the collard greens, stirring until wilted.

  6. Finally, add the cooled quinoa and stir well. Season to taste with salt and pepper.
Recipe Notes

Recipe adapted from Primavera Kitchen

 

Sweet Potato and Ground Bison Shepherd's Pie
Servings: 4 servings
Ingredients
The sweet potatoes:
  • 1/2 lb. sweet potatoes peeled & cut into ½-inch dice
  • 1/2 tbsp unsalted butter
  • 1/8 cup nonfat milk
  • pinch salt
  • pinch pepper
The filling:
  • 1 tsp olive oil
  • 1/2 medium yellow onion diced
  • 1/2 lb. ground bison
  • 1 tbsp tomato paste
  • 2 cloves garlic minced
  • 1/4 tsp ground pepper
  • 1/4 tsp salt
  • 1/4 tsp dried thyme
  • 1/4 tsp crushed rosemary
  • 1/2 cup chicken or beef broth
  • 1/2 cup frozen peas defrosted
Instructions
  1. Preheat the oven to 375 degrees F. Lightly grease a baking dish.

The sweet potatoes:
  1. Place the sweet potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until the potatoes are tender when pierced with a fork, about 10 minutes.
  2. Drain and return the potatoes to the saucepan. Mash the potatoes with the butter, milk, salt and pepper until smooth.

The filling:
  1. Heat the olive oil in a large nonstick saucepan set over medium-high heat. Add the onions and cook until they are starting to brown, about 4 minutes.

  2. Add the ground bison. Cook, crumbling with a fork, until the meat is cooked through. Add the tomato paste, garlic, thyme, rosemary, salt and pepper, and cook for 1 minute.

  3. Stir in the broth, reduce heat slightly and simmer until most of the liquid is absorbed, about 12 minutes. Stir in the peas.
  4. Transfer the filling to the prepared baking dish.
  5. Dollop the sweet potatoes on top of the filling and, using a rubber spatula, spread the potatoes evenly on top, all the way to the sides. Be sure that the potatoes are sealed at the sides of the baking dish so that the filling doesn’t bubble through while cooking. 

  6. Place the baking dish on top of a baking sheet. Bake until the potatoes are just starting to brown, about 30 minutes. Let rest for 10 minutes. Serve.

Recipe Notes

To make vegan, use vegan butter or olive oil, and use lentils instead of bison. 

Recipe adapted from Cookin Canuck

 

Chicken, Mushroom, and Asparagus Penne
Servings: 2
Ingredients
  • 4 ounces dry penne pasta
  • 2 chicken breasts pounded to even thickness
  • 1/8 cup flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons butter divided
  • 1/4 cup sliced mushrooms
  • 1/2 pound asparagus spears ends trimmed
  • 2 teaspoons minced garlic
  • 1/4 cup shredded parmesan cheese
Instructions
  1. Cook penne pasta according to package instructions.

  2. Stir together flour, salt, and pepper. Dredge chicken breasts in the flour mixture to coat both sides.
  3. Melt 1 tablespoon butter in a large skillet over medium heat. Add chicken and cook on both sides 4-5 minutes until chicken is cooked through and browned on the outside. Transfer chicken to a cutting board and slice into strips or 1-inch cubes.
  4. Chop asparagus into 2-inch pieces. Add remaining butter to skillet and melt over medium heat. Add garlic, mushrooms, and asparagus and stir over medium heat 4-6 minutes until mushrooms and asparagus are tender.
  5. Stir in penne noodles and chicken and stir til noodles are heated. Stir in parmesan cheese. Serve hot.
Recipe Notes

To make vegan, use vegan butter or olive oil, omit chicken and use lentil pasta for protein. 

Recipe adapted from le Creme de la Crumb

 

Blackberry Balsamic Brussels Sprouts
Servings: 2
Ingredients
  • 1 cup Brussels sprouts
  • 1/2 Tablespoon olive oil
  • 1/2 Tablespoon balsamic vinegar
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup blackberries sliced
Instructions
  1. Preheat oven to 375 degrees F.
  2. Trim ends of brussels sprouts and slice in half.

  3. Toss with oil, vinegar, salt and pepper.
  4. Evenly spread on a baking sheet and roast for 10 minutes, until just golden and crisp on the edges.
  5. Remove from oven and stir in blackberries.
  6. Serve warm.
Recipe Notes

Recipe adapted from Neat and Nutritious

 

Roasted Chicken, Sweet Potatoes, and Brussels Sprouts
Servings: 2 people
Ingredients
  • 2 chicken breasts
  • 2 tablespoons olive oil divided
  • 2 cloves garlic minced
  • 1 tablespoon chopped fresh rosemary divided
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon black pepper divided
  • 2 cups Brussels sprout trimmed and halved (quarter if very large)
  • 1 small sweet potato peeled and cut into 1/2-inch cubes
  • 1/2 a red onion chopped
  • 1 small Granny smith apple peeled, cored, and cut into rough 1-inch pieces (these pieces should be larger than the other vegetables)
Instructions
  1. Preheat the oven to 425 degrees F.
  2. Place the chicken breasts in a large ziptop bag. Drizzle with 1 tablespoon olive oil, then add the garlic, 1/2 tablespoon rosemary, cinnamon, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Zip the bag tightly, then shake and rub the bag to coat the chicken in the oil and spices. Set aside while you chop the vegetables and apples, or refrigerate for up to 1 day.

  3. Once chopped, place the Brussels sprouts, sweet potato, onion, and apple on a large, rimmed baking sheet. Drizzle with the remaining 1 tablespoons olive oil, then sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Toss to evenly coat, then spread into an even layer.

  4. Remove the chicken from the marinade and place on top of the apple and vegetables. Place in the oven and roast until the chicken is cooked through and the internal temperature reaches 160 to 165 degrees F, about 18 to 22 minutes, or until done. Once the chicken is cooked through, remove to a plate to rest and cover with foil to keep warm. Toss the apple and vegetables on the pan, then return the pan to the oven and continue baking until caramelized and tender, about 10 to 15 additional minutes. Sprinkle with the remaining 1/2 tablespoon fresh rosemary. Serve warm with the rested chicken.

Recipe Notes

To make vegan, use these Hempeh steaks from Weekly Fig.

Recipe adapted from Well Plated

 

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.