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.
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
(1) BALSAMIC HERB MEATBALLS
roasted potatoes and zucchini
INGREDIENTSFor 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.
(2) LEMON PEPPER MAHI MAHI
asparagus, mushrooms & orzo
INGREDIENTSFor 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.
(3) BISON STEAK WITH PARSLEY SAUCE
kale & potato sauté and grapefruit salad
INGREDIENTSFor 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.
(4) WEDDING MEATBALL SOUP
INGREDIENTSFor 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.
(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:
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
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
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