Meal Plan for October 11, 2017

Hearty Garlic Mixed Greens
Servings: 2 people
  • 1 heaping cup mustard greens, collard greens, or both well washed, stems removed, and sliced into 3-inch strips
  • 1 Tbsp olive oil
  • 2 cloves garlic sliced paper-thin
  • 1/2 cup spinach
  • 1/4 to 1/2 teaspoon red pepper flakes
  1. Bring a large pot of salted water to a boil. Drop hearty greens into water and boil for 4 minutes. Immediately plunge blanched greens into a bowl of ice-cold water to stop the cooking. Drain, squeeze dry, and set aside.

  2. Heat oil and garlic in a large skillet over medium-low heat. Cook until the garlic is golden around the edges, 8 to 10 minutes. With a slotted spoon, remove garlic from skillet; set aside.
  3. Raise heat to high. Add hearty greens and cook for an additional 5 minutes. Add spinach; season with salt and red pepper flakes to taste. Cook until spinach wilts, stirring frequently (about a minute). Return garlic to pan and stir. The greens can be served immediately or at room temperature.
Recipe Notes

Recipe adapted from Martha Stewart


Roasted Potatoes and Okra
Servings: 2 people
  • 1/2 lb red potatoes halved (quartered, if larger)
  • 1 small fresh rosemary sprig chopped plus 1/4 tsp chopped
  • 2 Tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 lb okra heads removed
  • 1/2 cup corn frozen or fresh
  • 1/2 Tbsp fresh lemon juice
  • 1/2 shallot minced
  1. Put oven rack in middle position and preheat oven to 450 F.
  2. Combine potatoes, rosemary sprig (chopped), 1 tablespoon olive oil, pinch of salt, and a pinch of pepper. Spread potato mixture in a large roasting pan and roast, stirring once halfway through, 20 minutes.

  3. Meanwhile, whisk together lemon juice, shallot, remaining rosemary, and remaining oil, pinch of salt, and pinch of pepper in a large bowl until combined. Set aside.

  4. Cook corn in 1 quart of salted boiling water for 3 minutes. Drain and set aside.

  5. Stir potatoes and add okra to pan, tossing to coat. Continue to roast until okra and potatoes are tender, about 20 minutes more.

  6. Remove veggies from oven, add corn and dressing, and toss to combine. Serve hot or warm.
Recipe Notes

Recipe adapted from Prevention RD


Sautéed Brown Butter Rainbow Carrots
Servings: 2 people
  • 2 Tbsp butter
  • 1 clove garlic minced
  • 2-3 rainbow carrots sliced
  • 1/8 cup red onion chopped
  • salt and pepper to taste
  1. In a medium sized skillet add the butter. Cook over medium heat and whisk the butter to brown. It will become frothy and start to have a nutty aroma. Then it will turn brown.
  2. Add the garlic, sliced carrots and red onion. Sauté for about 5-7 minutes until they become soft and tender. Salt and Pepper to taste.
Recipe Notes

Recipe adapted from The Recipe Critic


One Pan Roasted Chicken and Veggies
Servings: 2 people
  • 2 chicken breasts chopped
  • 1 cup bell pepper chopped (any colors you like)
  • ½ onion chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon italian seasoning
  • ¼ teaspoon paprika optional
  1. Preheat oven to 500 degree F.
  2. Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes.
  3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.
  4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.
Recipe Notes

Swap shrimp for tofu chunks or Hempeh steaks


Recipe adapted from Gimme Delicious


Cranberry Chicken Stuffed Delicata Squash
Servings: 2 people
  • 1-2 delicata squash
  • 1/2 tbsp coconut oil plus more as needed
  • 2 chicken thighs
  • 1/2 onion
  • 1 clove garlic
  • 1 parsnip
  • 1/2 cup cranberries (use frozen if needed)
  • 1/2 tsp salt or to taste
  • 1/4 tsp black pepper
  • Parsley leaves for garnish (optional)
  1. Preheat the oven to 400º F. Slice the squash in half lengthwise and scoop out the seeds. Fill a large baking dish with an inch of water and place the squash face down in the water. Cook in the preheated oven for 35 minutes, or until soft wen pricked with a fork.
  2. While the squash cooks, melt the coconut oil in a skillet over medium heat. Cook the chicken thighs for 5-10 minutes on each side until browned and fully cooked. Remove from the pan and set aside to cool.

  3. Finely chop the onion and parsnip, or alternatively shred in a food processor. Cook in the same skillet over medium heat, stirring occasionally to prevent sticking and burning, for 10-15 minutes until soft. Dice the garlic and add to the onions and parsnips. Cook, stirring occasionally, for 2-3 minutes. Remove to a medium mixing bowl, and stir in the salt and pepper. Shred the cooked chicken into the parsnip mixture.

  4. Add more coconut oil to the skillet if necessary, then cook the cranberries until soft. Stir into the chicken stuffing.
  5. Remove the squash from the oven and carefully take them out of the water, taking care not to splash any of the boiling water. Turn the squash right side up and fill the center with a mound of the stuffing.
  6. Top with parsley leaves if desired and serve warm.
Recipe Notes

Recipe adapted from Fresh Planet Flavor

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.