Nov
01
Meal Plan for November 8, 2017

 

Slow Cooker Rosemary Chicken and Butternut Squash
Servings: 2 people
Ingredients
  • 1 small whole chicken
  • 1 butternut squash peeled and cubed
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/2 tsp. paprika
  • 1 tsp. fresh rosemary or 1/2 tsp. dry
  • 1/4 cup melted butter
  • 1/4 large lemon
Instructions
  1. Pat the chicken dry and put in the slow cooker. Add the chopped butternut squash around the chicken.

  2. Sprinkle over the salt, pepper, paprika and rosemary over the chicken and squash.
  3. Squeeze the lemon over, then drizzle over the butter.
  4. Cover and cook on LOW for 8 hours without opening the lid during the cooking time.
Recipe Notes

Recipe adapted from The Magical Slow Cooker

 

Grilled Green Tomatoes
Servings: 2 people
Ingredients
  • 1 lb green tomatoes
  • 1/4 cup olive or grape seed oil
  • 1 clove garlic minced
  • 1/2 teaspoon brown sugar
  • 3/4 Tablespoons soy sauce or Worcestershire sauce
  • fresh cracked black pepper to taste
Instructions
  1. Heat grill and slice green tomatoes about 1/4 inch thick.
  2. In medium bowl, combine oil, garlic, brown sugar, black pepper and soy sauce or Worcestershire

  3. Add green tomatoes slices to bowl and evenly coat all the slices with the marinade.
  4. Grill each side of the tomato till your desired texture (about 2-4 minutes on each side). How thick you slice your tomato will determine how long it cooks.
  5. Serve as a side dish, on burgers or chopped in a salad
Recipe Notes

Recipe adapted from White on Rice Couple

 

Sautéed Broccoli Leaves and Bell Pepper
Servings: 2 people
Ingredients
  • 1 cup chicken or vegetable broth
  • 1/4 cup soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch
  • 1 tablespoon water
  • 1 bunch broccoli leaves
  • olive oil as needed
  • 1/2 cup thinly sliced yellow onion
  • 1/2 cup thinly sliced carrots
  • 1/2 cup thinly sliced bell peppers
  • 2 teaspoons minced fresh garlic
  • 2 teaspoons minced fresh ginger
Instructions
  1. In a mixing bowl, combine the broth, soy sauce, and sesame oil. Whisk together and set aside. In another bowl, combine the cornstarch and water and stir together.

  2. Trim the broccoli leaf stems where they meet the leaves. Roll the trimmed leaves lengthwise so they resemble a rolled cigar. Holding the roll with one hand, slice the leaves crosswise into thin 1/2-inch-wide "noodles."

  3. Heat a wok or large sauté pan over high heat. When the wok starts to smoke, add the oil, allow it to heat for a few seconds, then add the onions, carrots, and bell peppers. Stir and shake the pan constantly until the vegetables are soft and golden brown.
  4. Keeping the heat as high as possible, add the broccoli leaves and continue stirring and shaking until they're wilted. Add the garlic and ginger; stir and shake again for 30 seconds. 

  5. Add the sauce to the wok, bring to a quick boil, and stir the cornstarch slurry to recombine and add to the sauce. Stir and boil briefly to thicken. Serve with steamed brown rice.

Recipe Notes

Recipe adapted from Fitness Magazine

 

Bok Choy and Mushroom Stir Fry
Servings: 2 people
Ingredients
  • 1/2 of a baby bok choy
  • 2 teaspoons olive oil
  • 1 garlic clove chopped
  • 1/2 teaspoon minced fresh ginger
  • 3 ounces sliced mushrooms
  • 1 tablespoon rice wine
  • 1/2 tablespoon soy sauce
  • 1 teaspoons sesame oil
  • 1/8 teaspoon each salt and pepper
Instructions
  1. Trim bases of bok choy and separate outer leaves from stalks, leaving the smallest inner leaves attached. Rinse and thoroughly dry bok choy.

  2. Heat a wok or large frying pan over medium-high heat until hot when you wave your hand over the bottom. Add olive oil, garlic, and ginger and stir once; then immediately add mushrooms and stir-fry until they just begin to brown, 1 to 2 minutes.

  3. Add rice wine and cook 30 seconds. Add bok choy leaves and stalks and cook, tossing with tongs, until beginning to wilt, about 1 minute. The wok may seem crowded, but the leaves wilt quite a bit.
  4. Add soy sauce, sesame oil, salt, and pepper; cook, tossing often, until bok choy is tender-crisp, another 1 to 1 1/2 minutes.
Recipe Notes

Recipe adapted from My Recipes

Roasted Broccoli Radish Salad
Servings: 2 people
Ingredients
  • 1 cup broccoli florets
  • 1/2 cups radishes cut into 1/8ths
  • 1 teaspoon olive oil
  • 1/8 cup golden raisins
  • 1/8 cup chopped red onion
For the Dressing:
  • 1 teaspoon lemon juice
  • 1 teaspoon apple cider vinegar
  • 1 small garlic clove minced
  • 1/4 teaspoon Dijon mustard
  • 2 teaspoons olive oil
  • 1 pinch salt
  • Freshly ground pepper to taste
Instructions
  1. Preheat oven to 400 degrees F. Toss broccoli and radishes with olive oil and spread on a foil-lined baking sheet. Roast for 10-15 minutes until broccoli is lightly browned and crisp and the radishes are tender.
  2. While the vegetables are roasting, cover raisins in hot water to rehydrate.
  3. To make salad dressing, whisk together lemon juice, vinegar, minced garlic, mustard, and olive oil. 

  4. In a large bowl, toss roasted broccoli and radishes, red onion, plumped raisins, and dressing. Season with salt and pepper. Serve hot or room temperature.
Recipe Notes

Recipe adapted from Small Bites by Jessica

 

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

 

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.