FOR ONE January 2, 2015

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FOR ONE January 2, 2015

MENU MONDAY  CHICKEN PAPRIKASH Green Beans & Mashed Yams

TUESDAY  SALMON POTATO CAKES Spaghetti Squash & Greens

WEDNESDAY  PASTA CARBONARA

Green Beans THURSDAY  SHEPHERDS POT PIE

Side Salad FRIDAY  TOMATO MUSHROOM

PASTA BAKE All ‘For One’ recipes make 1 serving unless otherwise noted.

PREP GUIDE MEAL #1

• Cut vegetables:

o ¼ medium yellow onion, sliced

o 14 ounces white yams, peeled & cut into large chunks (kept in water)

MEAL #2

• Cook ½ of a spaghetti squash *see Meal #2 for directions

• Cut vegetables:

o 1 scallion, chopped MEAL #3

• 4 ounces whole wheat pasta, cooked according to package directions (use 1 cup for Meal #3 and 1 cup for Meal #5)

• Soak sun dried tomatoes for 15-20 minutes (on dinner night)

• Cut vegetables:

o ¼ small yellow onion, diced MEAL #4

• Cut vegetables:

o ¼ medium yellow onion, diced o 1 carrot, diced

o 2 ounces mushrooms, quartered MEAL #5

• Cut vegetables:

o ¼ medium yellow onion, diced o 2 ounces brown mushrooms, sliced

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FOR ONE January 2, 2015

Shopping List

Recipe # Meat / Seafood Quantity Notes Est Cost

1,4 chicken thighs 3/4 pound 4.5

2 salmon fillets 4 ounces 3

3 bacon 1-1/2 ounces 1.5

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,3,4,5 yellow onion 1-1/4 1.25

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

1,2,4 white yams (can sub russet potatoes) 14 ounces 3

1,3 thin green beans 7 ounces 2

2 lemon 1 0.5

2 scallions 1 scallion 0.5

2,4,5 mixed greens or arugula 5.5 ounces 2.5

2,5 spaghetti squash 1 3

3,4,5 brown mushrooms 5 ounces 1.5

4 carrots 2 0.5

4 frozen peas 1/4 cup 0.5

2,4 grapes 1-1/4 cups 2

Recipe # Dairy Quantity Notes Est Cost

1,2,4,5 light sour cream 1/2 cup 1

3,5 parmesan cheese 1/4 cup 1

3,5 large organic eggs 2 1

Recipe # Bakery/Misc Quantity Notes Est Cost

3,5 sun dried tomatoes 1/3 cup 1.5

1 slivered almonds 1 Tablespoon 1

Fresh 20 Grocery Est $32.75

Cost Per Dinner $6.55

Cost Per Serving $4.68

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 2 Tablespoons

grapeseed oil herbes de provence dash

balsamic vinegar 3/4 teaspoon

white wine vinegar raw honey or 100% maple syrup

chicken or veggie broth: low sodium 1-1/4 cups organic tomato paste 3/4 teaspoon

garlic 3 cloves Dijon mustard or brown mustard 1/2 teaspoon

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

black pepper 3/4 teaspoon 4 ounces

cayenne pepper pinch long grain brown rice

paprika 3/4 teaspoon 1/2 teaspoon

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

optional

P A NT R Y ST A P LES

not oil packed

(1) Chicken Paprikash (2) Salmon Potato Cakes (3) Pasta Carbonara (4) Shepherds Pot Pie (5) Tomato Mushroom Bake

whole grain pasta whole wheat flour dried oregano ground cumin

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(1) CHICKEN PAPRIKASH

green beans & mashed yams

INGREDIENTS

For chicken paprikash

½ Tablespoon olive oil

¾ pound chicken thighs Dash of kosher salt Pinch of black pepper

¼ medium yellow onion, sliced 1 small clove garlic, minced

¾ teaspoon tomato paste

¾ teaspoon paprika Pinch of cayenne, optional Dash of Herbes de Provence

¼ cup low-sodium chicken broth 2 Tablespoons light sour cream 2 Tablespoons chopped parsley

For mashed yams

14 ounces white yams, peeled and cut in large chunks

3 Tablespoons low sodium chicken broth

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

For green beans

¾ teaspoon olive oil 4 ounces thin green beans Pinch of kosher salt Pinch of black pepper

1 Tablespoons slivered almonds (optional)

MADE AHEAD

• Cut vegetables: onion, yams (must be kept in water if cutting ahead)

DIRECTIONS

For chicken paprikash

1. Heat medium Dutch oven type pot over medium heat and add oil.

2. Season chicken with salt and pepper. When oil is hot add chicken to pan and brown on each side, about 3-4 minutes. Remove from pan.

3. Add in onions and garlic and cook 1 minute. Add tomato paste, paprika, cayenne, and Herbes; stir well.

4. Add broth and bring to a simmer. Add chicken pieces back to the pan, cover, and cook for 35 minutes or until internal temperature of chicken reaches a minimum of 165°F.

5. Turn off heat. Remove half the chicken and reserve for Meal #4.

6. Stir sour cream into remaining chicken & garnish with parsley.

Note: Save any leftover sauce to use with Meal #4.

For mashed yams

1. Put yams in medium pot of salted water and bring to a boil. Cook for about 10-15 minutes until very soft.

2. Drain and mash with broth, oil, salt, and pepper.

3. Save half for Meals #2 and #4.

For green beans

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

2. Add beans, salt, and pepper.

3. Cook 3-5 minutes, tossing frequently.

4. Toss with slivered almonds before serving, if desired

Dairy Free: Use dairy free sour cream.

Gluten Free: Use gluten free broth and tomato paste.

Vegetarian: Replace Chicken Paprikash with the following: Mushroom Paprikash: Heat Dutch oven over medium heat. Add ¼ yellow onion, sliced, & 1 small garlic clove - cook about 8 minutes. Add 3 ounces sliced mushrooms and ½ cup cannellini beans. Cook about 5 minutes. Add tomato paste, paprika, cayenne, herbs and (vegetable) broth as per classic recipe and cook stirring occasionally for 15-20 minutes. Stir in sour cream and garnish with parsley. Replace chicken broth in yams with vegetable broth.

www.thefresh20.com

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(2) SALMON POTATO CAKES

spaghetti squash and greens

INGREDIENTS

For salmon potato cakes & greens 4 ounces salmon fillet, diced medium (see note below)

3 ounces mashed yams

½ teaspoon Dijon mustard 1 Tablespoon light sour cream Pinch of kosher salt

Pinch of black pepper

½ lemon, zested (reserve juice to drizzle over cooked fish) 1 scallion, chopped

1 Tablespoon chopped parsley (¼ bunch)

1 ½ ounces mixed greens or arugula (½ cup)

For spaghetti squash

½ medium spaghetti squash (cut in half lengthwise), seeds removed Pinch of kosher salt

Pinch of black pepper

For grapes

¾ cup grapes, washed well

Note:

To substitute chicken for salmon, finely dice 4 ounces of chicken tenders and sauté in 1 teaspoon of olive oil until fully cooked.

OVEN TEMPERATURE: 425° F/400°F MADE AHEAD

• 3 ounces mashed yams *see Meal #1 for recipe

• Cooked spaghetti squash *see directions below

• Cut vegetables: scallions DIRECTIONS

For salmon potato cakes & greens 1. Heat oven to 425° F.

2. Combine first 9 ingredients (salmon through parsley), mix thoroughly and form into 2 patties.

3. Place on a parchment paper lined baking sheet and bake for 15 minutes.

4. Place salmon cakes on bed of greens; drizzle lemon juice over top before serving. Serve with spaghetti squash and grapes on the side.

To cook spaghetti squash 1. Heat oven to 400°F.

2. Place squash cut side down in a baking dish with ⅓ cup water and cover with foil.

3. Cook 30-35 minutes. Cool slightly and “rake” out strands with a fork. Toss with salt and pepper. Save half for Meal #5.

To re-heat spaghetti squash on dinner night

Toss with ½ Tablespoon of water and warm in a skillet.

Gluten Free: Use gluten free Dijon mustard.

Vegetarian: Prepare a yam frittata: Heat oven to 350°F. Whisk 2 large eggs in a bowl. Add 1 diced scallion, 3 ounces of mashed yam, 1 Tablespoon of parsley and 2 Tablespoons parmesan cheese. Brush a small oven proof non stick skillet with oil and add egg mixture. Cook for about 15 minutes until fully set. Let rest for 5 minutes and serve topped with ½ cup of mixed greens. Serve with spaghetti squash and grapes.

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(3) PASTA CARBONARA

green beans

INGREDIENTS For pasta carbonara

1½ ounces bacon, diced small

¼ small yellow onion, diced 1 clove garlic, minced

1 ounce brown mushrooms, sliced 2 Tablespoons sun dried tomatoes, soaked in hot water, drained, and chopped

1 cup cooked whole wheat pasta

¼ cup low-sodium chicken broth 2 Tablespoons grated parmesan cheese

1 egg white

1 Tablespoon chopped parsley

For green beans

¾ teaspoon olive oil 3 ounces thin green beans Pinch of kosher salt Pinch of black pepper MADE AHEAD

• 1 cup cooked whole wheat pasta prepared according to package directions

• Cut vegetables: onion DIRECTIONS

For pasta carbonara

1. Heat a small deep skillet over medium heat and add diced bacon, onion, garlic, and mushrooms.

2. Cook until bacon is crisp and remove most of the drippings.

3. Add in tomatoes and pasta and warm through.

4. In a small bowl, whisk together broth, cheese and egg.

5. Turn off heat and pour egg mixture into pan while stirring the entire time. Sauce will thicken while stirring.

6. Garnish with parsley.

For green beans

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

2. When oil is hot, add beans, salt, and pepper.

3. Cook 3-5 minutes, tossing frequently.

Dairy free: Use dairy free cheese.

Gluten free: Substitute 1 cup cooked brown rice for pasta, use gluten free broth.

Vegetarian: Omit bacon. Add 1 teaspoon of oil to the pan to cook onion, garlic and mushrooms. Add in ½ cup cooked cannellini beans when adding pasta. Replace chicken broth with vegetable broth.

www.thefresh20.com

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(4) SHEPHERDS POT PIE

side salad

INGREDIENTS

For shepherds pot pie

¾ teaspoon olive oil

¼ medium yellow onion, diced 1 small clove garlic, minced 1 carrot, diced

2 ounces brown mushrooms, quartered

pinch of kosher salt pinch of black pepper

½ teaspoon whole wheat flour

¼ cup low-sodium chicken broth

¼ cup frozen peas, thawed

4 ounces chicken thigh meat, diced 4 ounces mashed yams

2 Tablespoons light sour cream 1 Tablespoon chopped parsley

For side salad

3 ounces mixed greens (1 cup)

¼ carrot, peeled and thinly sliced

½ cup grapes, sliced

½ Tablespoon olive oil

¾ teaspoon balsamic vinegar Pinch kosher salt

Pinch fresh black pepper OVEN TEMPERATURE: 400°F

MADE AHEAD

• 4 ounces chicken thigh meat, diced * from Meal #1

• 4 ounces mashed yams *see Meal #1 for recipe

• Cut vegetables: onion, carrots, mushrooms DIRECTIONS

For shepherds pot pie

1. Heat oven to 400° F and lightly grease an individual sized baking dish or oven safe ramekin.

2. Heat a small skillet over medium heat and add olive oil.

3. Add onion, garlic, carrots, mushrooms, salt and pepper. Cook for 4 minutes.

4. Sprinkle flour over vegetables and cook for 2 minutes.

5. Stir in broth and cook until just thickened.

6. Add in peas and chicken until heated through.

7. In a small bowl, mix together yams, sour cream, and parsley.

8. Place chicken mixture in the baking dish and top with mashed yam mixture, spread into an even layer.

9. Bake for 8- 10 minutes.

For side salad

Toss all ingredients together in a small bowl. Serve alongside pot pie.

Note: use any extra sauce from Meal #1 to top the shepherds pie.

Gluten Free: Use gluten free broth and flour.

Vegetarian: Omit chicken. Add ½ cup cooked cannellini beans along with peas in step 6. Use vegetable broth instead of chicken broth.

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(5) TOMATO MUSHROOM PASTA BAKE

INGREDIENTS

For tomato mushroom pasta bake

½ teaspoon olive oil

¼ medium yellow onion, diced 2 ounces brown mushrooms, sliced 3 Tablespoons sun-dried tomatoes, soaked in hot water, drained, and chopped

¼ spaghetti squash, strands *see Meal #2 for recipe

1 cup cooked whole wheat pasta 1 egg

2 Tablespoons light sour cream 2 Tablespoons grated parmesan cheese

2 Tablespoons low-sodium vegetable broth

Pinch of kosher salt Pinch of black pepper

1 ounce mixed greens or arugula (scant ½ cup)

OVEN TEMPERATURE: 400°F MADE AHEAD

• 1 cup cooked whole wheat pasta prepared according to package directions

• Spaghetti squash *see Meal #2 for recipe

• Cut vegetables: onion, mushrooms DIRECTIONS

For tomato mushroom pasta bake

1. Heat oven to 400° F, lightly oil an individual sized baking dish or oven safe ramekin.

2. Heat a small non-stick skillet over medium heat and add oil.

When oil is hot add onions and mushrooms and cook for 3-5 minutes.

3. Add tomatoes, spaghetti squash, and pasta. Turn off heat.

4. In a medium bowl, whisk together egg, sour cream, parmesan, broth, salt, and pepper.

5. Toss in vegetables and pasta, stir well. Pour into prepared dish.

6. Bake 15-20 minutes. Serve with mixed greens on top.

Dairy Free: Use dairy free cheese and sour cream.

Gluten Free: Use 1 cup cooked brown rice instead of pasta and use gluten free broth.

Vegetarian: 

www.thefresh20.com

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FOR ONE January 2, 2015

Nutrition Information

Calories 230 kcal Fat 8 g

Protein 33 g Saturated 2.5 g

Carbohydrate 3 g Sugar 2 g

Sodium 300 mg Calcium 6 %DV

Fiber 0 g Iron 8 %DV

Cholesterol 160 mg

Protein 3 g Saturated 0 g

Cholesterol 0 mg

Cholesterol 55 mg

Cholesterol 0 mg

Serving Size: about 2 cups

Serves: 1

Serving Size:4 ounces

Salmon Potato Cakes Serves: 1

Serving Size: 2 cakes, 1/2 cup greens, 3/4 cup grapes

Spaghetti Squash Serves: 1

Green Beans

Chicken Paprikash Serves: 1

Serving Size: 5 ounces

Mashed Yams Serves: 1

Serving Size: 6-7 ounces

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Cholesterol 49 mg

Calories 60 kcal Fat 3.5 g

Cholesterol 0 mg

Cholesterol 85 mg

Cholesterol 0 mg

Cholesterol 200 mg

Serving Size: 1/4 prepared dish Serving Size: 1 1/4 cup

Shepards Pot Pie Serves: 1

Serving Size: 1/4 prepared dish

Tomato Mushroom Pasta Bake Serves: 1

Pasta Carbonara Serves: 1

Serving Size: 1 1/4 cups

Salad Serves: 1

Green Beans Serves: 1

Serving Size: 3 ounces