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FOR ONE April 3, 2015

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FOR ONE April 3, 2015

MENU MONDAY 

BALSAMIC HERB MEATBALLS Roasted Potatoes & Zucchini

TUESDAY 

LEMON PEPPER MAHI MAHI Asparagus, Mushrooms & Orzo

WEDNESDAY 

BISON STEAK WITH PARSLEY SAUCE Kale & Potato Sauté

Grapefruit Salad THURSDAY  WEDDING MEATBALL SOUP

FRIDAY  VEGGIE QUESADILLA

Honeyed Grapefruit

PREP GUIDE MEAL #1

Make meatballs up to 24 hours ahead * see Meal #1 for recipe • Cut vegetables:

o ½ medium (6”) zucchini, cut in ¼ inch slices

MEAL #2

• 4 ½ ounces dry whole wheat orzo cooked according to package directions (1½ cups cooked); use ¾ cup for Meal #2* and ¾ cup for Meal #4

• ¼ lemon, juiced (¾ teaspoon) • Cut vegetables:

o 3-4 trimmed asparagus spears, cut in 2 inch pieces (3 ounces) o 3-4 medium brown or button mushrooms, wiped clean and

sliced or quartered (2 ounces)

MEAL #3

• Cut vegetables:

o ¾ cup kale, chopped (3 ounces)

MEAL #4

• Cut vegetables:

o ¼ small yellow onion, diced small (¼ cup) o 1 small carrot, peeled and diced small (⅓ cup) o ½ medium (6”) zucchini, diced small (1 cup) o ¼ cup chopped kale

MEAL #5

• Cut vegetables:

o ¼ small yellow onion, sliced (¼ cup) o ½ green bell pepper, sliced (½ cup) o ½ medium (6”) zucchini, sliced

o 3-4 brown or button mushrooms, wiped clean and sliced (2 ounces)

* To warm cooked grains on dinner night, add to a medium saucepot with ½ Tablespoon water per 1 cup of grains. Heat over low heat for 5 minutes until warmed through.

(2)

FOR ONE April 3, 2015

Shopping List

Recipe # Meat / Seafood Quantity Notes Est Cost

1,4 lean ground turkey 3/4 pound 2.5

2 mahi mahi fillet 1 (6 oz) fillet 4

3 bison flank steak 1/4 pound 3

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,2,3 fresh parsley 1/4 bunch 1.5

1,3 new potatoes 3/4 pound 2

1,4,5 zucchini, 6" 2 2

2 lemon 1 0.5

2 asparagus 3-4 spears 1

2,5 button or brown mushrooms 6-8 mushrooms 2

3,4 kale 1 sm bunch 2

4,5 yellow onion, small 1 1

4 carrots 1 small 0.5

5 green bell peppers 1 1

3,5 grapefruit 1 1

Recipe # Dairy Quantity Notes Est Cost

5 Monterey jack cheese, shredded 1/2 cup 1

Recipe # Bakery/Misc Quantity Notes Est Cost

1 whole wheat bread crumbs 1 Tablespoon 0.5

2,4 whole wheat orzo 4-1/2 oz dry 2

5 corn tortillas, 6" 4 1

Fresh 20 Grocery Est $28.50

Cost Per Dinner $5.70

Cost Per Serving $5.70

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 2-1/2 Tablespoons

grapeseed oil herbes de provence 1-1/4 teaspoons

balsamic vinegar 2-1/2 Tablespoons

white wine vinegar 1-1/2 teaspoons raw honey or 100% maple syrup 2 teaspoons

chicken or veggie broth: low sodium 1-1/4 cups organic tomato paste

garlic 4 cloves Dijon mustard or brown mustard kosher salt 3/4 teaspoon soy sauce or Braggs liquid amino acid black pepper 3/4 teaspoon

cayenne pepper long grain brown rice

paprika pinch

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

(1) Balsamic Herb Meatballs (2) Lemon Pepper Mahi Mahi (3) Bison Steak & Parsley Sauce (4) Wedding Meatball Soup (5) Veggie Quesadilla

whole grain pasta

can also use beef flank steak

P

A

NT

R

Y

ST

A

P

LES

whole wheat flour dried oregano ground cumin

(3)

(1) BALSAMIC HERB MEATBALLS

roasted potatoes and zucchini

INGREDIENTS

For balsamic herb meatballs

¾ pound lean ground turkey ½ teaspoon Herbes de Provence 1 clove garlic, minced

2 Tablespoons chopped parsley ⅛ teaspoon kosher salt

Dash of black pepper

1 Tablespoon whole wheat bread crumbs

2 Tablespoons balsamic vinegar

For roasted potatoes

¾ pound new potatoes, large dice ½ Tablespoon olive oil

¼ teaspoon Herbes de Provence Pinch of kosher salt & black pepper

For zucchini

1 teaspoon olive oil

½ medium (6”) zucchini, cut in ¼ inch slices

Pinch of kosher salt & black pepper OVEN TEMPERATURE: 400°F

MAKE AHEAD

• Make meatball mixture up to 24 hours ahead • Cut vegetables: zucchini

DIRECTIONS

For balsamic herb meatballs and roasted potatoes

1. Preheat oven to 400°F.

2. Combine all meatball ingredients except balsamic vinegar. Form into small balls and put in 8x8 baking dish.

3. Toss ingredients for roast potatoes together and put on a baking sheet. Bake for 20-25 minutes.

4. Bake meatballs for about 10 minutes, remove from oven, and drizzle with vinegar. Continue cooking for about 10-15 minutes until meatballs are cooked through and internal temperature reaches 165°F.

5. Save one-third of the meatballs for Meal #4; save half of potatoes for Meal #3.

Meanwhile

For zucchini

1. Heat a large non-stick skillet over medium-high heat and add oil.

2. When oil is hot, add zucchini and toss to coat. Cook about 2-4 minutes until softened and beginning to brown; season with salt and pepper.

Dairy Free:

Gluten Free: Use gluten free bread crumbs.

Vegetarian: Replace meatballs with Zucchini Stacks:

Cut ½ a medium zucchini into ¼” vertical slices and brush lightly with olive oil. Grill for 3-4 minutes in a stovetop grill pan until softened; set aside. Combine 1½ ounces softened goat cheese with ½ Tablespoon chopped parsley, ½ teaspoon lemon zest, and pinch of black pepper. Layer grilled zucchini slices with goat cheese to make a stack – drizzle with 1 teaspoon balsamic vinegar before serving.

(4)

(2) LEMON PEPPER MAHI MAHI

asparagus, mushrooms & orzo

INGREDIENTS

For lemon pepper mahi mahi with asparagus, mushrooms & orzo

1 teaspoon olive oil 1 clove garlic, minced

¾ teaspoon lemon juice (¼ lemon) 1 teaspoon chopped parsley Pinch of kosher salt & black pepper 1 (6 ounce) mahi mahi fillet (sub one 6 oz chicken breast half) 3-4 trimmed asparagus spears, cut in 2” pieces (3 ounces)

3- 4 medium button or brown

mushrooms, wiped clean and sliced or quartered (2 ounces)

¾ cup cooked whole wheat orzo, warmed

OVEN TEMPERATURE: 400°F MAKE AHEAD

• ¾ cup cooked whole wheat orzo * see prep guide • ¼ lemon, juiced (¾ teaspoon)

• Cut vegetables: asparagus, mushrooms DIRECTIONS

For lemon pepper mahi mahi with asparagus, mushrooms & orzo

1. Heat oven to 400°F.

2. Combine oil, garlic, lemon juice, parsley, salt, and pepper; brush over mahi fillet.

3. Lay asparagus and mushrooms on a foil lined baking sheet; lay fish fillet on top of vegetables.

4. Cook for about 10-15 minutes until fish is flakey. 5. Serve over warm orzo.

Dairy Free:

Gluten Free: Replace orzo with ¾ cup cooked quinoa.

Vegetarian: Replace Lemon Pepper Mahi with Warm Orzo Salad: Combine olive oil, lemon juice, parsley, salt and

pepper; set aside (omit garlic). Combine asparagus and mushrooms with ¼ cup garbanzo beans and bake as directed for 10-15 minutes. Toss warm vegetables with lemon dressing and serve over orzo. Top with 1 ounce crumbled goat cheese before serving.

(5)

(3) BISON STEAK WITH PARSLEY SAUCE

kale & potato sauté and grapefruit salad

INGREDIENTS

For bison steak with parsley sauce

½ teaspoon olive oil

Pinch of kosher salt & black pepper ½ teaspoon balsamic vinegar Pinch of smoked or regular paprika ¼ pound bison flank steak

1 Tablespoon chopped parsley ½ clove garlic, minced

½ Tablespoon white wine vinegar ¼ teaspoon honey

For kale and potato sauté

1 teaspoon olive oil

¾ cup chopped kale (3 ounces) ½ clove garlic, minced

Pinch of kosher salt & black pepper 6 ounces roasted potatoes

For grapefruit salad

½ grapefruit, peeled and segmented 1 teaspoon chopped parsley

1 teaspoon honey

1 teaspoon balsamic vinegar Pinch of coarsely ground black pepper

MAKE AHEAD

• 6 ounces roasted potatoes *from Meal #1 • Cut vegetable: kale

DIRECTIONS

For bison steak with parsley sauce

1. Heat an outdoor grill or stovetop grill pan to medium-high heat.

2. Combine first four ingredients and brush over steak. 3. Grill or sear in a hot skillet about 3-5 minutes per side

(depending on thickness) until internal temperature reaches 145°F; let rest 3-5 minutes before slicing.

4. Combine parsley, garlic, vinegar, and honey and drizzle over steak before serving.

Meanwhile

For kale and potato sauté

1. Heat a non-stick skillet over medium heat and add oil. 2. When oil is hot, add kale, garlic, salt, and pepper and cook

until wilted, about 3 minutes.

3. Add in roasted potatoes and cook until warmed through.

For grapefruit salad

1. Arrange grapefruit segments on a serving plate. Top with chopped parsley.

2. Drizzle with honey and balsamic vinegar and top with black pepper. Serve immediately.

Dairy Free:

Gluten Free:

Vegetarian: Serve kale and potato sauté and grapefruit salad (add ¼ of a sliced avocado to salad) with 2 poached eggs. Add 1-2” of water and ¼ teaspoon white wine vinegar to a medium skillet; heat until almost boiling. Crack eggs one at a time into a small bowl and carefully slide into water. Remove pan from heat, cover, and let sit untouched for 5 minutes. Remove eggs with a slotted spoon and serve over kale and potatoes.

(6)

(4) WEDDING MEATBALL SOUP

INGREDIENTS

For wedding meatball soup

1 teaspoon olive oil

¼ small yellow onion, diced small (¼ cup)

1 small carrot, peeled and diced small (⅓ cup)

½ clove garlic, minced

½ medium (6”) zucchini, diced small (1 cup)

¼ cup chopped kale

½ teaspoon Herbes de Provence Pinch of kosher salt and black pepper 1¼ cups low-sodium chicken broth 3 ounces balsamic herb meatballs ¾ cup cooked whole wheat orzo MAKE AHEAD

• 3 ounces balsamic herb meatballs *from Meal #1 • ¾ cup cooked orzo * see prep guide

• Cut vegetables: onion, carrots, zucchini, kale DIRECTIONS

For wedding meatball soup

1. Heat olive oil in a soup pot over medium heat.

2. Add in onions, carrots, garlic, zucchini, and kale. Cook for about 3-5 minutes. Add Herbes, salt, pepper, and broth and bring to simmer.

3. Add in meatballs and cooked orzo and simmer for 5-7 minutes or until warmed through.

Dairy Free:

Gluten Free: Replace orzo with ¾ cup cooked quinoa, use gluten free chicken broth.

Vegetarian: Replace meatballs with ½ can garbanzo beans. Before serving, stir in ½ Tablespoon fresh lemon juice and 1 Tablespoon chopped parsley. Replace chicken broth with vegetable broth.

(7)

(5) VEGGIE QUESADILLA

honeyed grapefruit

INGREDIENTS

For veggie quesadilla

½ Tablespoon olive oil, divided ¼ small yellow onion, sliced (¼ cup) ½ green bell peppers, sliced (½ cup) ½ medium (6”) zucchini, sliced 3-4 button or brown

mushrooms, wiped clean and sliced (2 ounces)

Pinch of kosher salt and black pepper ½ cup low-fat shredded Monterey jack cheese

4 (6”) corn tortillas

For grapefruit

½ grapefruit, sliced in half ½ teaspoon honey MAKE AHEAD

• Cut vegetables: onion, peppers, zucchini, mushrooms DIRECTIONS

For veggie quesadilla

1. Heat a non-stick skillet over medium-high heat and add half the oil.

2. Add onions, bell peppers, zucchini, mushrooms, salt, and pepper.

3. Cook for 5-7 minutes, tossing frequently to get some browning. Remove from pan.

4. Wipe out pan and put back on medium heat; brush with oil. 5. Make 2 quesadillas by layering veggies and ¼ cup of cheese

between two corn tortillas. Cook quesadillas one or two at a time, depending on size of pan, until tortillas are crisp and cheese is melted.

For grapefruit

Drizzle grapefruit half with honey; serve with quesadilla or as dessert.

Dairy Free: Use dairy free cheese, or omit cheese and roll vegetable filling up in two flour tortillas. Gluten Free:

Vegetarian:

(8)

FOR ONE April 3, 2015

Nutrition Information

Calories 310 kcal Fat 16 g

Protein 36 g Saturated 4 g

Carbohydrate 6 g Sugar 3 g

Sodium 290 mg Calcium 4 %DV

Fiber 0 g Iron 15 %DV

Cholesterol 140 mg

Calories 130 kcal Fat 3.5 g

Protein 3 g Saturated 0.5 g

Carbohydrate 23 g Sugar 2 g

Sodium 210 mg Calcium 2 %DV

Fiber 2 g Iron 6 %DV

Cholesterol 0 mg

Calories 45 kcal Fat 4 g

Protein 1 g Saturated 0.5 g

Carbohydrate 3 g Sugar 2 g

Sodium 130 mg Calcium 2 %DV

Fiber 1 g Iron 2 %DV

Cholesterol 0 mg

Calories 220 kcal Fat 5 g

Protein 35 g Saturated 1 g

Carbohydrate 8 g Sugar 3 g

Sodium 270 mg Calcium 6 %DV

Fiber 3 g Iron 15 %DV

Cholesterol 125 mg

Calories 240 kcal Fat 1 g

Protein 8 g Saturated 0 g

Carbohydrate 47 g Sugar 2 g

Sodium 0 mg Calcium 0 %DV

Fiber 2 g Iron 10 %DV

Cholesterol 0 mg

Whole Wheat Orzo

Serves: 1

Serving Size: 3/4 cup

Zucchini

Serves: 1

Serving Size: 1/2 zucchini

Lemon Pepper Mahi Mahi

Serves: 1

Serving Size: 6 ounces

Balsamic Herb Meatballs

Serves: 1

Serving Size: 6 small meatballs

Roast Potatoes

Serves: 1

(9)

Calories 220 kcal Fat 7 g Protein 34 g Saturated 2.5 g Carbohydrate 3 g Sugar 2 g Sodium 170 mg Calcium 0 %DV Fiber 0 g Iron 25 %DV Cholesterol 95 mg

Calories 190 kcal Fat 7 g

Protein 5 g Saturated 1 g

Carbohydrate 29 g Sugar 2 g

Sodium 350 mg Calcium 10 %DV

Fiber 4 g Iron 10 %DV

Cholesterol 0 mg

Calories 80 kcal Fat 0 g

Protein 1 g Saturated 0 g

Carbohydrate 21 g Sugar 15 g

Sodium 0 mg Calcium 2 %DV

Fiber 6 g Iron 0 %DV

Cholesterol 0 mg

Calories 500 kcal Fat 13 g

Protein 31 g Saturated 2.5 g

Carbohydrate 64 g Sugar 9 g

Sodium 400 mg Calcium 8 %DV

Fiber 5 g Iron 25 %DV

Cholesterol 64 mg

Calories 430 kcal Fat 22 g

Protein 22 g Saturated 8 g

Carbohydrate 45 g Sugar 10 g

Sodium 640 mg Calcium 45 %DV

Fiber 7 g Iron 4 %DV

Cholesterol 40 mg

Veggie Quesadilla

Serves: 1

Serving Size: 2 prepared quesadillas

Kale and Potato Saute

Serves: 1

Serving Size: 3/4 cup

Wedding Meatball Soup

Serves: 1

Serving Size: 2 1/2 cups with about 3-4 meatballs

Grapefruit salad

Serves: 1

Serving Size: 1/2 grapefruit

Bison Steak with Parsley Sauce

Serves: 1

(10)

Calories 70 kcal Fat 0 g Protein 1 g Saturated 0 g Carbohydrate 19 g Sugar 13 g Sodium 0 mg Calcium 2 %DV Fiber 6 g Iron 0 %DV Cholesterol 0 mg Grapefruit

Serves: 1

References

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