Nov
23
Meal Plan for November 29, 2017

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mushroom, Pecan, and Kale Stuffed Acorn Squash
Servings: 2 people
Ingredients
For the Acorn Squash:
  • 1 acorn squash halved & seeded
  • Coconut or Olive Oil
  • Salt
  • Pepper
For Stuffing:
  • 3/4 cup wild rice
  • 1/2 a vegetable bullion cube
  • 1/2 tbsp coconut or olive oil
  • 1 garlic clove minced
  • 1/2-1 cup mushrooms sliced
  • 1/2 bunch of kale chopped
  • 1/4 cup chopped pecans
Instructions
  1. Preheat your oven to 425°
  2. Add 1 1/2 cups of water, your rice, and bullion cube to a medium pot & bring to a boil.

  3. Meanwhile, lather your acorn squash halves with oil and sprinkle salt & white pepper on top and place into heated oven for 45 minutes or until tender enough to be pierced with a fork
  4. Once your rice is boiling, cover and reduce to a simmer, continue to simmer for 45-50 minutes (unless otherwise instructed differently but your rice’s directions)
  5. In a large pan sauté your mushrooms and garlic in your oil for about 2-3 minutes
  6. Next add your kale and chopped pecans and continue to cook for another 3-5 minutes, ensuring that you’re not burning your garlic
  7. Once squash and rice are finished remove from heat and add rice to sautéed mixture and mix well. 

  8. Scoop into acorn halves. Serve. 

Recipe Notes

Recipe adapted from OM Livin

 

Beef and Broccoli Stir Fry
Servings: 2 people
Ingredients
  • 1 pound flank steak sliced into 1/4 inch thick strips
  • 3 cups small broccoli florets
  • 1/2 cup beef stock
  • 5 cloves garlic minced
  • 2 tablespoons corn starch
  • 1 tablespoon olive oil
  • For the sauce
  • 1/2 cup soy sauce
  • 1/4 cup brown sugar
  • 2 teaspoons corn starch
Instructions
  1. Toss sliced beef in a large bowl with corn starch.
  2. Heat olive oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.
  3. Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.
  4. While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.
  5. Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
  6. Serve beef and broccoli over cooked white rice.
Recipe Notes

Recipe adapted from Savory Tooth.

 

Spinach Ricotta Stuffed Peppers
Servings: 2 people
Ingredients
  • 2 tablespoons oil divided
  • ¾ cup diced onion
  • 3 cloves garlic
  • 3 cups packed fresh baby spinach chopped
  • Salt & pepper to taste
  • 2 bell peppers cut in half, seeds removed
  • cups ricotta
  • 6 tablespoons Parmesan cheese grated
  • 10 ounce container grape or cherry tomatoes
For the Garnish:
  • Parmesan cheese grated
  • Fresh flat parsley or basil
Instructions
  1. Preheat oven to 425.
  2. Place tomatoes in a 9x13 pan and drizzle with ½ tablespoon olive oil. Salt and pepper. Set aside.
  3. Heat remaining 1½ tablespoons oil in a skillet over medium heat. Saute onion until translucent and soft. Add the garlic and spinach and cook until wilted. Season with salt and pepper to taste.
  4. Mix ricotta and Parmesan together. Add in the spinach mixture and stuff into peppers. Sprinkle with more Parmesan cheese and arrange in the pan with the tomatoes.
  5. Bake for 25-30 minutes or until lightly browned. Garnish with more Parmesan and some fresh parsley or basil.
  6. Serve over rice, orzo, or quinoa.
Recipe Notes

Recipe adapted from Lil Luna

 

Caramelized Herb Roasted Carrots
Servings: 2 people
Ingredients
  • 1/2 lb. petite carrots
  • 1 tbsp. olive oil
  • salt & pepper to taste about ¼ tsp.
  • 1/2 tsp. brown sugar
  • 1/2 tbsp. fresh celery leaves chopped
Instructions
  1. Preheat oven to 400 degrees
  2. Line a baking sheet with aluminum foil.
  3. Add carrots to baking sheet. Drizzle carrots with olive oil, salt & pepper. With your hands, mix until all the carrots are covered with olive oil. Line the carrots in a row, sprinkle with brown sugar, top with thyme and rosemary.
  4. Bake in oven for 25 - 30 minutes, until fork tender. Flip half way through cooking. Make sure the carrots are all the same in size for even cooking. If they are thick, it will take longer.

Recipe Notes

Recipe adapted from Peanut Butter and Peppers

 

Apple Pecan Rosemary Chicken Salad Lettuce Wraps
Servings: 2 people
Ingredients
  • Lettuce leaves for serving
For the Salad:
  • 2 small boneless skinless chicken breasts cooked, cooled and diced into small cubes
  • 3/4 cup chopped golden delicious gala or fuji apple (chop small)
  • 1/3 cup chopped pecans
  • 1/3 cup dried cranberries roughly chopped
For the Dressing:
  • 1/2 cup plain greek yogurt
  • 2 Tbsp mayonnaise
  • 1 Tbsp red wine vinegar or apple cider vinegar
  • 2 1/2 tsp finely chopped rosemary
  • 1 tsp dijon mustard
  • 1/2 tsp honey
  • 1/2 tsp onion powder
  • Salt and freshly ground black pepper to taste
Instructions
  1. Add chicken, apples, pecans and cranberries to a large mixing bowl. 

  2. In a separate small mixing bowl mix together greek yogurt, mayonnaise, red wine vinegar, rosemary, mustard, honey and onion powder. Season with salt and pepper to taste.

  3. Pour over chicken mixture then toss to evenly coat. Serve in lettuce wrap style. 

Recipe Notes

Recipe adapted from Cooking Classy

 

Immune Boosting Chicken Veggie Soup
Servings: 4
Ingredients
  • 1 Tbsp olive oil
  • 1/2 onion chopped
  • 1 large celery stalk chopped
  • 1 large carrot peeled and chopped
  • 1/2 cup mushrooms sliced
  • 5 cloves garlic minced
  • 4 cups chicken stock
  • 1 bay leaf
  • 1/4 tsp. turmeric
  • 1/4 tsp. crushed red pepper
  • 3/4 tsp. sea salt
  • 1/2 cup chickpeas, drained and rinsed
  • 1 1/2 cups shredded cooked chicken
  • 1 cup baby kale leaves
Instructions
  1. In a large pot or dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaf, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.

  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaf, serve and enjoy!

Recipe Notes

Recipe adapted from Eat Yourself Skinny

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.