FOR ONE September 16, 2016

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FOR ONE September 16, 2016

MENU MONDAY ① HAMBURGERS BBQ Beans & Zucchini

TUESDAY ② LEMON SHRIMP PASTA

Broccoli

WEDNESDAY ③ SWEET & SPICY DRUMSTICKS

Confetti Rice THURSDAY ④ BEEF STROGANOFF

Broccoli FRIDAY ⑤ BBQ BURRITO BOWL PREP GUIDE

MEAL #1

 Cut vegetables:

o ¼ yellow onion, minced (¼ cup) o ¾ zucchini, sliced lengthwise

MEAL #2

 4 ounces cooked whole wheat pasta prepared according to package directions (2 cups cooked) *for the week

 ½ lemon, juiced (1½ Tablespoons juice, ½ Tablespoon zest)

 Cut vegetables:

o ¼ head broccoli, small florets (1 cup)

MEAL #3

 Marinate drumsticks for 30 minutes

 1½ cups cooked brown rice prepared according to package di‐

rections * for the week

 Cut vegetables:

o ¼ yellow onion, diced (¼ cup) o ½ bell pepper, diced (½ cup) o ¾ zucchini, diced (1½ cups)

MEAL #4

 Cut vegetables:

o 3 ounces mushrooms, sliced

o ¼ head broccoli, small florets (1 cup)

MEAL #5 none

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Recipe # Meat / Seafood Quantity Notes Est Cost

1,4 lean ground beef 1/2 pound 3

2 shrimp 1/4 pound 2.5

3 chicken drumsticks 2 1

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,3,4 yellow onion 1 1

2 lemons 1 0.5

2,4 broccoli 1 head 2

3 bell peppers 1 1

1,3 zucchini 2 2

3,5 cilantro 1 bunch 1.5

4 mushrooms 3 ounces 1.5

4 fresh tarragon sm bunch 2

5 corn (fresh or frozen) 1/2 cup 1

1 grapes 1 cup 1.5

5 tomatoes 1 0.5

Recipe # Dairy Quantity Notes Est Cost

4,5 low fat sour cream 1/4 cup 1

Recipe # Bakery/Misc Quantity Notes Est Cost

1 pinto beans 1 (15 oz) can 1.5

3 chili powder 1/4 teaspoon 0.5

4 worcestershire sauce 3/4 teaspoon 0.5

2 pine nuts 2 Tablespoons 1

Fresh 20 Grocery Est $25.50

Cost Per Dinner $5.10

Cost Per Serving $5.10

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 2 Tablespoons

grapeseed oil 1 teaspoon herbes de provence

balsamic vinegar 1/2 teaspoon

white wine vinegar raw honey or 100% maple syrup 1 teaspoon

chicken or veggie broth: low sodium 1/4 cup organic tomato paste 1 teaspoon

garlic 4 cloves Dijon mustard or brown mustard 1/2 teaspoon

kosher salt 3/4 teaspoon soy sauce or Braggs liquid amino acid

black pepper 1/2 teaspoon 4 ounces

cayenne pepper 1/8 teaspoon long grain brown rice 3/4 cup

paprika 1/2 teaspoon 1-1/2 teaspoons

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

peeled & deveined

brown or button need 1/2 Tablespoon

optional optional

P A NT R Y ST A P LES

(1) Hamburges (2) Lemon Shrimp Pasta (3) Sweet & Spicy Drumsticks (4) Beef Stroganoff (5) BBQ Burrito Bowl

whole grain pasta whole wheat flour dried oregano ground cumin

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(1) HAMBURGERS

BBQ beans & grilled zucchini

INGREDIENTS

For BBQ beans

¾ teaspoon grapeseed oil

¼ yellow onion, minced (¼ cup)

½ clove garlic, minced

¾ (15 ounce) can pinto beans, half the liquid drained off

¼ teaspoon cumin

¾ teaspoon tomato paste

⅛ teaspoon black pepper

⅛ teaspoon smoked paprika 2¼ teaspoons maple syrup

½ Tablespoon water

For hamburgers

½ pound lean ground beef

⅛ teaspoon kosher salt

⅛ teaspoon black pepper

For grilled zucchini

¾ zucchini, sliced lengthwise

¾ teaspoon olive oil Pinch of kosher salt Pinch of black pepper

1 cup grapes MAKE AHEAD

 Cut vegetables: onion, zucchini DIRECTIONS

For BBQ beans

1. Heat a saucepan over medium heat and add oil, onions, and garlic; cook for 1‐2 minutes.

2. Add remaining ingredients and turn heat to low; cook for 8‐10 minutes. Save half the beans for Meal #5, serve remaining beans with hamburgers, zucchini, and grapes.

Meanwhile

For hamburgers

1. Heat outdoor grill or indoor grill pan to medium‐high.

2. Combine hamburger ingredients and make 2 patties.

3. Cook for about 3‐4 minutes per side.

4. Save 1 burger for Meal #4, serve remaining burgers with BBQ beans, zucchini, and grapes.

For grilled zucchini

1. Toss zucchini with oil, salt, and pepper and put on cooler side of grill for about 2‐3 minutes per side.

2. If cooking indoors zucchini can be cooked on a sheet pan in a 400° oven for 5‐6 minutes.

Dairy Free: 

Gluten Free: Use gluten free tomato paste.

Vegetarian: Omit hamburgers. Brush 2 large Portobello mushroom caps with oil and season with salt and pepper. Cook in 400°F oven for 12‐15 minutes. Prepare beans and zuc‐

chini as above. Prepare ¾ cup cooked quinoa – divide between two mushroom caps and top with beans.

Serve with zucchini and grapes.

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(2) LEMON SHRIMP PASTA

broccoli

MAKE AHEAD

 2 ounces whole wheat pasta cooked according to package di‐

rections (1 cup cooked)

 ½ lemon, zested & juiced (1½ Tablespoons juice, ½ Tablespoon zest)

 Cut vegetables: broccoli

DIRECTIONS

For lemon shrimp pasta

1. Heat a skillet over medium heat and add oil and garlic.

2. Season shrimp with salt and pepper.

3. When oil is hot add shrimp and cook for about 3‐4 minutes un‐

til cooked through.

4. Add lemon and pasta and stir to heat through. Top with pine nuts, if desired.

For broccoli

1. Heat a pot with 2 inches of water to a boil and add broccoli to steam for about 2‐4 minutes.

2. Drain, season with salt and pepper, and serve with shrimp pasta.

Dairy Free: 

Gluten Free: Replace 1 cup cooked pasta with ¾ cup cooked millet.

Vegetarian: Omit shrimp. Prepare broccoli as above.

In step 4 add broccoli and ¼ can white beans to pasta and toss, top with pine nuts.

INGREDIENTS

For lemon shrimp pasta

½ Tablespoon olive oil 1 clove garlic, chopped small

¼ pound peeled and deveined shrimp

Pinch of kosher salt Pinch of black pepper 1½ Tablespoons lemon juice

½ Tablespoon lemon zest 1 cup cooked whole wheat pasta 2 Tablespoons pine nuts, optional

For broccoli

¼ head broccoli, smalls florets (1 cup)

Dash each kosher salt and black pepper

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(3) SWEET & SPICY DRUMSTICKS

confetti rice

INGREDIENTS

For sweet & spicy drumsticks

2 chicken drumsticks 1 teaspoon olive oil

½ Tablespoon maple syrup

¾ clove garlic, minced

¼ teaspoon cumin

¼ teaspoon chili powder

¼ teaspoon paprika Pinch of cayenne

⅛ teaspoon kosher salt

For confetti rice

¾ teaspoon olive oil

¼ yellow onion, diced (¼ cup)

½ bell pepper, diced (½ cup)

¾ zucchini, diced (1½ cups) Pinch of kosher salt Pinch of black pepper

½ cup cooked brown rice

½ Tablespoon chopped cilantro

OVEN TEMPERATRE: 375°F

MAKE AHEAD

 Marinate drumsticks for 30 minutes

 ½ cup cooked brown rice prepared according to package direc‐

tions

 Cut vegetables: onions, bell pepper, zucchini

DIRECTIONS

For sweet & spicy drumsticks

1. Heat oven to 375°F.

2. Combine marinade ingredients (oil through salt), add chicken, and refrigerate at least 30 minutes.

3. Put in a baking dish and cook for about 30‐35 minutes, turning occasionally.

For confetti rice

1. Heat a non‐stick skillet over medium heat and add olive oil, on‐

ions, and garlic; cook for 2‐3 minutes.

2. Add bell pepper, zucchini, salt, and pepper and cook 3‐4 minutes. Save half the vegetables for Meal #5.

3. Add rice to remaining vegetables and stir until warmed through. Garnish with cilantro before serving.

Dairy Free: 

Gluten Free: 

Vegetarian: Prepare confetti rice as above. Prepare marinade as above, omit chicken, and add ¼ block of drained extra firm tofu. Marinate 30 minutes. Cook tofu in stovetop grill pan or skillet for 8‐10 minutes until lightly browned on both sides.

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(4) BEEF STROGANOFF

INGREDIENTS

For beef stroganoff

¾ teaspoon olive oil

¼ yellow onion, diced (¼ cup)

½ clove garlic, minced 3 ounces mushrooms, sliced 1 cooked hamburger patty, crumbled * from Meal #1

¾ teaspoon Worcestershire sauce, optional

Pinch of kosher salt Pinch of black pepper Pinch of paprika

1½ teaspoons whole wheat flour

½ teaspoons Dijon mustard

¼ cup low sodium beef or chicken broth

2 Tablespoons low‐fat sour cream 1 cup cooked whole wheat pasta

½ Tablespoon chopped tarragon

For broccoli

¼ head broccoli, smalls florets (1 cup)

Dash each of kosher salt and black pepper

MAKE AHEAD

 1 cooked hamburger patty * from Meal #1

 2 ounces whole wheat pasta cooked according to package directions (1 cup cooked)

 Cut vegetables: mushrooms, broccoli

DIRECTIONS

For beef stroganoff

1. In a skillet over medium heat add oil, onions, and garlic; cook for 1‐2 minutes.

2. Add mushrooms, crumbled hamburger, Worcestershire sauce, salt, pepper, and paprika and cook an additional 2‐3 minutes.

3. Add flour and cook for 1 minute.

4. Add Dijon and broth and bring to a simmer for 2‐4 minutes.

5. Turn off heat and add sour cream, pasta, and tarragon.

For broccoli

1. Heat a pot with 2 inches of water to a boil and add broccoli to steam for about 2‐4 minutes.

2. Drain, season with salt and pepper, and serve with stroganoff.

Dairy Free: Replace sour cream with plain coconut yogurt.

Gluten Free: Replace whole wheat flour with almond flour. Use gluten free Dijon mustard and gluten free broth. Replace pasta with ¾ cup cooked millet.

Vegetarian: Prepare broccoli as above. Omit hamburger. Use vegeta‐

ble broth. Increase mushrooms to 4 ounces and add ½ can white beans with mushrooms in step 2.

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(5) BBQ BURRITO BOWL

MAKE AHEAD

 BBQ beans * from Meal #1

 Sautéed veggies * from Meal #3

 1 cup cooked brown rice prepared according to package direc‐

tions

DIRECTIONS

For BBQ burrito bowl

1. Combine beans, corn, veggies, tomatoes, and cilantro; serve over warmed rice.

2. Garnish with sour cream.

Dairy Free: Replace sour cream with plain coconut yogurt.

Gluten Free: 

Vegetarian: 

INGREDIENTS

For BBQ burrito bowl

BBQ beans *from Meal #1

½ cup corn kernels

Sautéed veggies *from Meal #3 1 tomato, diced (¾ cup)

2 Tablespoons chopped cilantro

1 cup cooked brown rice, warmed

2 Tablespoons low‐fat sour cream

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Calories 140 kcal Fat 1.5 g

Protein 7 g Saturated 0 g

Carbohydrate 24 g Sugar 3 g

Sodium 160 mg Calcium 8 %DV

Fiber 7 g Iron 10 %DV

Cholesterol 0 mg

Calories 170 kcal Fat 8 g

Protein 24 g Saturated 3.5 g

Cholesterol 70 mg

Cholesterol 0 mg

BBQ Beans

Serves: 1

Hamburgers

Serves: 1

Zucchini

Serves: 1

Lemon Shrimp Pasta

Serves: 1

Grapes

Serves: 1

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Cholesterol 0 mg

Cholesterol 215 mg

Cholesterol 0 mg

Cholesterol 85 mg

Cholesterol 0 mg

Broccoli

Serves: 1

Sweet & Spicy Drumsticks

Serves: 1

Confetti Rice

Serves: 1

Beef Stroganoff

Serves: 1

Broccoli

Serves: 1

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Cholesterol 10 mg