Meal Plan for November 15, 2017

Apple and Kale Salad
Servings: 2 people
  • 1/4 cup tricolor dry quinoa
  • 3 cups slightly packed chopped kale
  • 1 apple cored and chopped
  • 1/2 cup walnuts roughly chopped
  • 1/4 cup dried cranberries
  • 2 oz goat cheese or vegan cheese crumbled
  • 1/4 cup olive oil
  • 1/8 cup fresh lemon juice
  • 1 Tbsp honey
  • 3/4 tsp dijon mustard
  • Salt to taste
  1. Cook quinoa according to directions on package and cool completely. While quinoa is cooling, whisk together all of the dressing ingredients in a jar or bowl. Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).
  2. Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. Serve or store covered in refrigerator for up to 4 hours.
Recipe Notes

Recipe adapted from Cooking Classy


Corned Beef and Cabbage Soup
Servings: 2 people
  • 1/2 tablespoon oil
  • 1/2 onion diced
  • 1 carrot diced
  • 1 celery stalk diced
  • 1 clove garlic chopped
  • 2 cups chicken broth or beef broth or veggie broth
  • 1/2 pound raw corned beef in pickling juices diced
  • 1 potato peeled and diced
  • 1 cup cabbage shredded
  • salt and pepper to taste
  1. Heat the oil in a large sauce pan over medium-high heat, add the onions, carrots and celery and cook until tender, about 3-5 minutes, before adding the garlic and cooking until fragrant, about a minute.
  2. Add the broth, corned beef, potatoes and cabbage, bring to a boil, reduce the heat and simmer until the beef is tender, about 1-2 hours.
Recipe Notes

Recipe adapted from Closet Cooking


Heirloom Tomato Bruschetta
  • 1 french baguette I used a whole wheat baguette
  • Extra virgin olive oil for drizzling
  • 2-3 cloves garlic peeled and just the very top of the cloves sliced off
  • 2 heirloom tomatoes diced
  • leaves Several fresh basil minced
  • Fresh mozzarella cheese cut into small cubes
  • Balsamic reduction glaze I use the one mentioned this post but you could make your own as well for drizzling
  1. Line a baking sheet with aluminum foil or parchment paper and set aside.
  2. Chop up tomatoes, basil and mozzarella and set aside.
  3. Slice baguette either straight across or at an angle for a longer slice of bread. Arrange slices on prepared baking sheet and drizzle lightly with olive oil.
  4. Broil for a few minutes, until golden brown. Be careful, bread can burn FAST!
  5. When the bread is toasted, take your peeled garlic cloves and rub it all over the hot bread.
  6. Top with a mixture of tomatoes, basil, and mozzarella.
  7. Drizzle on the balsamic glaze and enjoy!
Recipe Notes

To make your own balsamic glaze: Add 1 cup balsamic vinegar and a couple of tablespoons of brown sugar to a small saucepan. Stir to combine and bring to a simmer over MED-HIGH heat, then lower heat to LOW and simmer for 10-15 minutes. It's finished when the mixture is thick enough to coat the back of the spoon.

Recipe courtesy of The Chunky Chef


Chicken, Broccoli, and Mushroom Stir Fry
Servings: 2 people
  • 2 chicken breasts cut into bite size pieces
  • 1/2 tablespoon + 1/2 teaspoon olive oil
  • 1 cup small broccoli florets
  • 1/2 cup sliced mushrooms
  • 1 teaspoon minced fresh ginger
  • 1/2 teaspoon minced garlic
  • 1/8 cup chicken broth or water
  • 1/2 teaspoon sugar
  • 1 teaspoons sesame oil
  • 1/2 teaspoon soy sauce
  • 1/2 teaspoon cornstarch
  • salt and pepper to taste
  1. Heat 1/2 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.

  2. Add the ginger and garlic to the pan and cook for 30 seconds more.
  3. Remove the vegetables from the pan; place them on a plate and cover.
  4. Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
  5. Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
  6. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
  7. In a bowl whisk together chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.

  8. Pour the sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

  9. Serve immediately, with rice if desired.
Recipe Notes

Recipe adapted from Dinner at the Zoo


Turkey Apple Lettuce Wrap
Servings: 2 people
  • 2 lettuce leaves
  • 1 tsp mayonnaise
  • 1 tsp Dijon Mustard
  • 4 oz Deli Turkey
  • 4 slices cooked bacon
  • 1/2 apple thinly sliced
  • 1/4 red onion thinly sliced
  1. On a flat surface, lay the lettuce leaves out flat

  2. Spread mayo and mustard (optional). Add apple slices, turkey, and bacon.

  3. Roll up like a sleeping bag and eat!

Recipe Notes

Recipe adapted from The Kitcheneer

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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.