Meal Plan for September 27, 2017

This week we have empire apples in addition to other tasty produce. Read through for a fun apple-carrot muffin recipe!









Chinese Chicken Lettuce Wraps
Servings: 2 people
  • 2 chicken breasts
  • 1/8 cup soy sauce
  • 1/8 cup hoisin sauce (or barbecue sauce)
  • 1 Tablespoon lime juice
  • 1/2 teaspoon sesame oil
  • 1 Tablespoon brown sugar
  • 1/2 Tablespoon minced garlic
  • lettuce leaves for serving
  • Cucumber, sliced matchsticks for serving
  • Banana peppers, green onions, etc. for serving
  1. Slice the chicken breasts into thin strips. Set them aside.
  2. In a large bowl, whisk together the soy sauce, hoisin sauce, lime juice, sesame oil, brown sugar and minced garlic. Add the chicken to the marinade and stir until the chicken is well coated. Cover the bowl with plastic wrap and refrigerate it for a minimum of 2 hours.
  3. When ready to serve, heat a large nonstick sauté pan over medium-low heat. Add the chicken, discarding the marinade, and cook, stirring, until the chicken is cooked throughout, about 8 minutes.
  4. To assemble, add the chicken to the bibb lettuce leaves then garnish with desired toppings.

Recipe Notes

Recipe adapted from Just a Taste


Stuffed Poblano Peppers
Servings: 2 people
  • 1 large poblano pepper
  • 1/4 cup black beans
  • 1/4 cup sweet corn
  • 1/4 cup diced yellow onion
  • 1/4 cup diced sweet potato
  • 1/2 cup chunky tomato salsa
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon dried oregano
  • 1/4 cup shredded cheese
  • 1 Tablespoon chopped cilantro for garnish
  1. Preheat oven to 350 degrees F. Slice each poblano pepper in half lengthwise and place in 9x13 inch pan.
  2. Poke holes in the sweet potato and microwave on high for 4 minutes. Once done, allow to cool then cut into small cubes. This allows the sweet potato to cook a little bit before mixing with the other ingredients.
  3. Add black beans, corn, onion, sweet potato, tomato salsa, chili powder, cumin and oregano. Divide evenly into each poblano pepper half. Cover pan with foil and bake for 40 minutes or until peppers are fork tender. Remove foil, sprinkle cheese on each pepper (about 1 1/2 tablespoons on each) and bake for another 5 minutes. Remove from oven and sprinkle with cilantro. Serve with guacamole and extra salsa, if desired.

  4. Remove foil, sprinkle cheese on each pepper (about 1 1/2 tablespoons on each) and bake for another 5 minutes. Remove from oven and sprinkle with cilantro. Serve with guacamole and extra salsa, if desired.

  5. Serve with quinoa or rice. 

Recipe Notes

Recipe adapted from Ambitious Kitchen


Green Bean and Oyster Mushroom Stir Fry
Servings: 2 people
  • 2 cups green beans trimmed
  • 2 teaspoons cooking oil
  • 1/4 onion thinly sliced
  • 4 ounces fresh oyster mushrooms sliced
  • 1 clove garlic finely minced
  • 1/2 teaspoon finely grated fresh ginger
  1. Fill the wok or saute pan with about 1/2 cup of water. Bring to a boil and then add the green beans. Cover and let steam for 4-5 minutes or until crisp-tender. Drain the beans, wipe the wok dry and return wok to the stove.

  2. Heat the wok over high heat and swirl in the cooking oil. When very hot, add in the onions and mushrooms and stir fry for 3 minutes. Turn the heat to medium, add in the cooked green beans, ginger and the garlic and quickly stir fry for an additional 30 seconds or until fragrant. Take care not to burn the ginger or garlic.
Recipe Notes

Recipe adapted from Steamy Kitchen


Wild Mushroom Pumpkin Pasta
Servings: 2 people
  • 1/4 cup your favorite store-bought or homemade alfredo sauce
  • 1 cup pumpkin puree fresh or canned
  • 1/4 cup vegetable stock
  • 4 oz mushrooms
  • 1 small shallot minced
  • ¼ teaspoon dried thyme
  • A pinch of salt and pepper
  • 5 oz pasta, any variety you like
  • Chopped fresh parsley for garnish
  • 1 clove garlic minced
  1. Blend the alfredo and pumpkin puree in a blender until smooth and creamy. Add vegetable stock if you prefer a thinner sauce.

  2. Cook the pasta according to the package directions.
  3. Heat the olive oil in a large non-stick pan over medium-high heat. Spread the mushrooms in a single layer in the pan and fry, without stirring, until golden brown – about 2 minutes. Stir and continue frying until golden on the other side. Remove to a plate and quickly fry the shallots, 1 minced clove of garlic and thyme until soft and transparent. Combine with the fried mushrooms and sprinkle over some salt and pepper.

  4. Toss the pasta with the pumpkin sauce and fried mushrooms, reserving some mushrooms to decorate the top. Sprinkle over some fresh chopped parsley.
Recipe Notes

Recipe adapted from Cilantro and Citronella


Apple Carrot Muffins
Servings: 12 muffins
  • 2 cups whole wheat flour or oat flour for gluten free
  • 1/2 cup maple syrup
  • 1 tablespoon baking powder
  • 2 teaspoons baking soda
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 3/4 cup unsweetened applesauce
  • 1/2 cup coconut oil melted
  • 1 tablespoon vanilla extract
  • 1 large apple or 2 small grated
  • 2 cups grated carrot about 3 medium
  • 1/2 cup raisins regular or golden
  • 1/2 cup walnuts or pecans chopped (optional)
  1. Line a muffin tin with paper liners or grease with coconut oil and set aside. Preheat oven to 400 degrees (F).

  2. In large bowl add the flour, maple syrup, baking powder, baking soda, cinnamon, ginger, and salt; whisk well to combine. Add in the applesauce, oil, apple and vanilla; whisk just until combined. Fold in the carrot, raisins, and nuts; stir until ingredients are combined. Divide batter evenly among prepared muffin cups.

  3. Bake at 400 degrees for 10 minutes, then reduce the heat to 350 degrees and bake for an additional 10 minutes, or until a toothpick inserted in the center comes out clean (or with just a few crumbs attached). Cool muffins in the pan for 5 minutes before transferring them to a wire rack. Serve warm, at room temperature, or chilled.
Recipe Notes

Recipe adapted from Baker by Nature


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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.