CLASSIC March 24, 2017

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CLASSIC March 24, 2017

MENU MONDAY ①

TEX MEX MEATLOAF MUFFINS Roast Potatoes & Broccoli

TUESDAY ②

CITRUS SALMON Snap Peas & Rice WEDNESDAY ③ HAM CHOWDER THURSDAY ④ TOSTADAS FRIDAY ⑤ FRITTATA Spinach Salad PREP GUIDE MEAL #1

• 1 large bunch blanched broccoli (see below) * for the week

• Cut vegetables:

o 1 small yellow onion, chopped (¾ cup) o 1 bell pepper, chopped (1 cup)

o 2 carrots, grated (⅔ cup)

MEAL #2

• 3 cups cooked brown rice prepared according to package di-rections

• 2 limes, zested & juiced (4 Tablespoon juice, 4 teaspoons zest) * for the week

MEAL #3

• Cut vegetables:

o 1 yellow onion, diced (1 cup) o 2 carrots, diced (1 cup) o 2 stalks celery, diced (1 cup) o 2 bell peppers, diced (2 cups)

MEAL #4

• Cut vegetables:

o ½ yellow onion, diced small (½ cup) o 2 bell peppers, diced (2 cups)

MEAL #5

• Cut vegetables:

o ½ yellow onion, diced (½ cup) o 1 bell pepper, diced (1 cup)

Blanched Broccoli (Meals #1 & #5)

1 large head broccoli, cut into small florets (4 cups)

Heat large pot of salted water to a boil and put broccoli in for 2-3 minutes. Drain and put in ice water bath to stop the cooking.

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CLASSIC March 24, 2017

Shopping List

Recipe # Meat / Seafood Quantity Notes Est Cost

1,4 ground turkey 2 pounds 12

2 salmon fillets 1 pound 10

3 lean ham 12 ounces 6

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,3,5 potatoes 4 pounds 8

1,5 broccoli 1 large head 2

1,3,4,5 yellow onion 3 3

1,3,4,5 bell pepper (any color) 7 7

1,3 carrots 4 2

1,4 cilantro 1 bunch 1.5

2,4 lime 2 1

2 snap peas 1 pound 3

3 celery 2 stalks 0.5

3,4 frozen corn kernels 2-1/2 cups 3

4,5 tomatoes 4 2

4,5 spinach 8 ounces 5

1,3,5 oranges 10 5

Recipe # Dairy Quantity Notes Est Cost

4,5 shredded cheese 3/4 cup 2

5 eggs 8 4

Recipe # Bakery/Misc Quantity Notes Est Cost

1 chili powder 1 teaspoon 0.5

1,4 corn tortilla 9 2

2 sesame oil 2 Tablespoons 1

Fresh 20 Grocery Est $80.50

Cost Per Dinner $16.10

Cost Per Serving $4.03

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 1/2 cup

grapeseed oil herbes de provence 1 teaspoon

balsamic vinegar 1-1/4 teaspoons

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

chicken or veggie broth: low sodium 5 cups organic tomato paste

garlic 4 cloves Dijon mustard or brown mustard

kosher salt 1-3/4 teaspoons soy sauce or Braggs liquid amino acid 1 Tablespoon

A

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ST

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your choice (1) Tex Mex Meatloaf (2) Citrus Salmon (3) Ham Chowder (4) Tostada (5) Frittata

dried oregano ground cumin

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(1) TEX-MEX MEATLOAF MUFFINS

roast potatoes & broccoli

INGREDIENTS For roast potatoes

4 pounds potatoes, cubed 2 Tablespoons olive oil ½ teaspoon kosher salt ½ teaspoon black pepper

For Tex-Mex meatloaf muffins 2 pounds ground turkey ½ teaspoon kosher salt ¼ teaspoon black pepper 1 small yellow onion, chopped (¾ cup)

1 bell pepper, chopped (1 cup) 2 carrots, grated (⅔ cup) 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon chili powder ½ cup chopped cilantro 1 corn tortilla, crumbs *

For broccoli

1½ Tablespoons olive oil

2 cups blanched broccoli * see prep guide

Dash of kosher salt Dash of black pepper 4 oranges, segments

* place tortilla in small food proces-sor or blender and process to coarse crumbs.

OVEN TEMPERATURE: 400°F MAKE AHEAD

• 2 cups blanched broccoli *see prep guide

• Cut vegetables: onion, bell pepper, carrots DIRECTIONS

For roast potatoes

1. Heat oven to 400°F.

2. Toss ingredients together and put on a baking sheet. Cook for about 25 minutes until fork tender. Save ⅔ for Meal #3 and #5.

For Tex-Mex meatloaf muffins

1. Combine all ingredients and put about ⅔ cup in each muffin tin.

2. Cook for 20-25 minutes at 400°F.

3. Save half for Meal #4. Serve remaining muffins with potatoes, broccoli, and orange segments.

Meanwhile For broccoli

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

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(2) CITRUS SALMON

brown rice & snap peas

INGREDIENTS For citrus salmon

1 Tablespoon sesame or grapeseed oil

1 pound salmon fillets (sub 1 pound chicken tenders)

¼ teaspoon kosher salt Dash of black pepper 2 Tablespoons lime juice 2 teaspoons lime zest 1 Tablespoon honey

1 Tablespoon low sodium soy sauce

For snap peas

1 Tablespoon sesame or grapeseed oil

1 pound snap peas (4 cups)

dash of kosher salt and black pepper 3 cups cooked brown rice, warmed MAKE AHEAD

• 3 cups cooked brown rice prepared according to package directions

• 1 lime, zested & juiced (2 Tablespoons juice, 2 teaspoons zest) DIRECTIONS

For citrus salmon

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

2. Season salmon with salt and pepper.

3. When oil is hot sear salmon on each side about 3 minutes. Turn off heat.

4. Mix together lime, honey, and soy and drizzle over salmon.

For snap peas

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

2. When oil is hot add snap peas, salt, and pepper and cook for about 2-3 minutes.

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(3) HAM CHOWDER

INGREDIENTS For ham chowder 1 Tablespoon olive oil 1 yellow onion, diced (1 cup) 2 carrots, diced (1 cup) 2 stalks celery, diced (1 cup) 2 bell peppers, diced (2 cups) 2 cloves garlic, minced

1 teaspoon Herbes de Provence Dash of black pepper

1½ Tablespoons whole wheat flour 12 ounces lean low sodium ham, diced

5 cups low-sodium chicken broth 1⅓ pounds roasted potatoes * from Meal #1

1 cup frozen corn 4 oranges, segments MAKE AHEAD

• 1⅓ pounds roasted potatoes *from Meal #1 • Cut vegetables: onion, carrots, celery, bell pepper DIRECTIONS

For ham chowder

1. Heat a large pot over medium heat.

2. Add oil then onions, carrots, and celery and cook for 2-3 minutes.

3. Add bell peppers, garlic, Herbes, and pepper and cook for 2 minutes.

4. Add flour and cook for 1 minute.

5. Add ham and broth and bring to a low simmer.

6. Add potatoes and corn and cook until heated through. Serve with a side of oranges.

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(4) TOSTADAS

INGREDIENTS For tostadas

1 Tablespoons olive oil ½ yellow onion, diced (½ cup) 2 bell peppers, diced (2 cups) 1½ cups frozen corn

¼ teaspoon kosher salt dash of black pepper ¼ teaspoon cumin

1 pound meatloaf muffins * from Meal #1

2 tomatoes, chopped (1½ cups) ¼ cup chopped cilantro

2 Tablespoons lime juice 2 teaspoons lime zest 4 ounces spinach (3 cups) 8 corn tortillas, crisped in oven (6-7 minutes @ 375°F)

¼ cup shredded cheese (your choice) MAKE AHEAD

• 1 pound meatloaf muffins * from Meal #1

• 1 lime, zested & juiced (2 Tablespoons juice, 2 teaspoons zest) • Cut vegetables: onion, bell pepper

DIRECTIONS For tostadas

1. Heat a large skillet over medium heat and add oil and onion and cook for 2 minutes.

2. Add bell peppers, corn, salt, pepper, and cumin and cook for 2-3 minutes.

3. Add crumbled meatloaf and tomatoes and stir until heated through.

4. Add cilantro and lime.

5. Place spinach on crisped tortillas, top with bell pepper filling and cheese.

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(5) FRITTATA

spinach salad

INGREDIENTS For frittata

2 Tablespoons olive oil, divided ½ yellow onion, diced (½ cup) 1 bell pepper, diced (1 cup)

1⅓ pounds roasted potatoes *from Meal #1

2 cups blanched broccoli * see prep guide

2 tomatoes, chopped (1½ cups) 8 eggs, beaten

¼ teaspoon kosher salt dash of black pepper

½ cup shredded cheese (your choice)

For spinach salad

4 ounces spinach (3 cups) 2 oranges, peeled, segments 1 bell pepper, thinly sliced (1 cup) Fresh 20 dressing of choice

(www.thefresh20.com/pantrydressings) OVEN TEMPERATURE: BROIL

MAKE AHEAD

• 2 cups blanched broccoli *see grep guide • 1⅓ pounds roasted potatoes * from Meal #1 • Cut vegetables: onion, bell pepper

DIRECTIONS For frittata

1. Heat oven to medium broil.

2. Heat a large, oven-proof, non-stick skillet over medium heat and add oil.

3. When oil is hot add onions and bell pepper and cook for 2 minutes.

4. In a mixing bowl, combine potatoes, broccoli, tomatoes, eggs, salt, pepper, and cheese.

5. Pour egg mixture in skillet but do not stir.

6. Let eggs cook around the edges. Place skillet in oven to finish cooking about 5-7 minutes.

7. Serve with spinach salad.

For spinach salad

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CLASSIC March 24, 2017

Nutrition Information

Calories 190 kcal Fat 7 g

Protein 25 g Saturated 1 g

Carbohydrate 7 g Sugar 3 g

Sodium 240 mg Calcium 2 %DV

Fiber 1 g Iron 6 %DV

Cholesterol 60 mg

Calories 130 kcal Fat 2.5 g

Cholesterol 0 mg

Protein 2 g Saturated 0.5 g

Cholesterol 0 mg

Tex Mex Meatloaf Muffins

Serves: 4

Protein 2 g Saturated 0 g Carbohydrate 12 g Sugar 8 g Sodium 35 mg Calcium 8 %DV Fiber 3 g Iron 8 %DV Cholesterol 0 mg Fritatta

Serves: 4

Serving Size: 1/4 prepared dish

Spinach Side Salad