GLUTEN FREE January 25th

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GLUTEN FREE January 25th

WEDNE _MENU

MONDAY  CHICKEN MILANESE Lemon broccoli rice with

golden raisins TUESDAY  SHRIMP SCAMPI

Angel hair pasta, wilted arugula & pine nuts

WEDNESDAY  CREAMY CHICKEN & BROCCOLI CASSEROLE

THURSDAY  TUSCAN BEAN & CHICKEN STEW

Parmesan croutons FRIDAY  POTATO FRITTATA Arugula & rice salad with balsamic

vinaigrette

PREP GUIDE

The items listed below can be prepared at the beginning of the week (unless otherwise noted) to save time on meal night. Be sure to seal in airtight containers and store in the coldest part of your refrigerator. MEAL #1

• 2 cups cooked brown rice *recipe below • 2 cups gluten free breadcrumbs * recipe below

• Cut vegetables: 3 cups broccoli florets, chopped into small pieces

MEAL #3

• 2 cooked chicken breasts * see Meal #1 • 2 cups cooked brown rice *recipe below • Cut vegetables:

o 3 cups broccoli florets chopped into small pieces o 2 carrots peeled and cut into thin ¼” coins o 2 ribs of celery, cut into thin slices

o ¼ medium yellow onion, cut into small dice

MEAL #4

• Cut vegetables for stew:

o ½ medium yellow onion, cut into small dice o 3 ribs of celery, cut into small dice

o 1 carrot, cut into small dice

MEAL #5

• 1 cup cooked brown rice *recipe below

• Cut vegetables: ½ medium yellow onion, thinly sliced

Bread Crumbs (Meal #1)

Toast 4-5 slices of gluten free bread and break into pieces. Crumble in blender or food processor; process until sandy in texture. Can be stored in an airtight container for up to a week. Makes 2 - 3 cups breadcrumbs, depending on the size of the slices.

Brown rice (Meal #1, #3 & #5)

2 1/2 cups brown rice (to yield 5 cups) 5 1/4 cups water or broth

1/2 teaspoon kosher salt (only if using water)

Pour all ingredients into a medium stockpot. Bring to boil, cover, and reduce heat to simmer for 30 - 35 minutes until liquid has absorbed. Remove lid and steam for an additional 5 minutes. Makes 5 cups.

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Shopping List

(1) Chicken Milanese (2) Shrimp Scampi (3) Chicken & Broccoli Casserole (4) Tuscan Bean & Chicken Stew (5) Potato Frittata

Recipe # Meat / Seafood Quantity Notes Est Cost

1 Chicken Breast 2 pounds 18

2 Shrimp 1 pound 12

4 Chicken Thighs 4 pcs 6

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,2,5 lemon 4 2

1,3 broccoli florets 6 cups 4

2,5 baby argula 8 cups 4

3,4 carrots 3 2

3,4 celery 5 ribs 2.5

3,4,5 yellow onion 2 2

5 russet potato 1 1

Recipe # Dairy Quantity Notes Est Cost

1,5 eggs 8 4

4,5 parmesan cheese 1/2 cup 2

3,5 milk 3-1/2 cups 3

3 colby-jack cheese, shredded 1-3/4 cups 4

Recipe # Bakery/Misc Quantity Notes Est Cost

1,4 gluten free bread 1 loaf 5

1,2 golden raisins 1/2 cup 2

2,4 dry white wine 2/3 cup 2

5 toasted pine nuts 1 Tablespoon 1.5

4 canned garbanzo beans 2 cans 3

check pantry pasta!

Fresh 20 Grocery Est 80

Cost Per Dinner 16

Cost Per Serving 4

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 1 cup + 1 tsp 1 teaspoon

grapeseed oil 1 teaspoon

balsamic vinegar 2 teaspoons

white wine vinegar

chicken or veggie broth:gluten free 4 cups organic tomato paste

garlic 8 cloves

kosher salt 5 teaspoons

black pepper 1-1/4 teaspoons 8 ounces

cayenne pepper 2.5 cups

paprika 3-1/2 teaspoons 3 Tablespoons

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

14.5 ounce cans

P

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dried oregano herbes de provence ground cumin

raw honey or 100% maple syrup

gluten free angel hair pasta long grain brown rice brown rice flour blend

or 4 rolls

Chardonnay or Sauvignon Blanc

check bulk bins large, organic

plus additional for garnish organic

Gluten Free January 25th

4 whole breasts medium size, fresh boneless, skinless

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(1) CHICKEN MILANESE

lemon broccoli rice with golden raisins

INGREDIENTS

For chicken Milanese

2 pounds of chicken breast, about 4 whole breasts, sliced in half

lengthwise for a total of 8 pieces (for two meals)

1 teaspoon kosher salt

2 cups gluten free bread crumbs * see prep guide

1 teaspoon Herbes de Provence or Italian seasoning

1 lemon, zested and juiced (keep zest and juice separate)

2 Tablespoons olive oil ½ teaspoon paprika ½ teaspoon kosher salt Pinch of black pepper 2 large, organic eggs 1 Tablespoon water

For lemon broccoli rice with golden raisins

2 cups cooked brown rice *see prep guide

3 cups broccoli florets cut into small, bite size pieces or chopped

¼ cup golden raisins 1 lemon, juiced to yield 2 Tablespoons of juice 2 Tablespoons olive oil ¼ teaspoon kosher salt Pinch black pepper MADE AHEAD

• 2 cups cooked brown rice * see prep guide • 2 cups gluten free breadcrumbs * see prep guide • Cut vegetables: broccoli

DIRECTIONS

For chicken Milanese

1. Preheat oven to 425 degrees and adjust the oven rack to the top third.

2. Line a baking sheet with foil and lay out chicken pieces. Season both sides with 1 teaspoon of kosher salt – set aside.

3. On a large plate, stir to combine bread crumbs, herbes, lemon zest, olive oil, paprika, and salt & pepper.

4. On another plate or shallow bowl, beat 2 eggs with 1 Tablespoon of water.

5. Dip both sides of 4 of the breast pieces into the egg and then into the bread crumb mixture. Press down lightly so that the crumbs will stick - set back onto baking sheet.

6. Place all the chicken breasts (4 breaded and 4 unbreaded) in the preheated oven and bake for 10 minutes. Remove the 4 unbreaded breasts and set them aside to cool. Turn the other 4 breaded pieces over and continue to cook for an additional 5 minutes. If your breasts are thicker than a cutlet, adjust cooking time - chicken breasts are done when center is no longer pink and juices run clear.

7. Drizzle breaded, cooked chicken with lemon juice for tonight’s dinner.

8. Cool the 4 unbreaded breasts and store in the refrigerator in an airtight container or Ziploc bag for Meal #3.

For lemon broccoli rice with golden raisins

1. Heat a large sauté pan over low/medium heat and add in cooked rice, broccoli, and ¼ cup of water. Stir to combine and cover with a lid. Steam for 2 – 3 minutes or until the broccoli is bright green and tender.

(If you are cooking the rice on dinner night, add the broccoli and extra water to the rice during the last 3 minutes of cooking time and then continue with step 2.)

2. Add raisins, lemon juice, olive oil, and salt & pepper to the broccoli and rice. Serve warm with chicken Milanese.

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(2) SHRIMP SCAMPI

pasta, wilted arugula & pine nuts

INGREDIENTS For pasta

8 ounces gluten free angel hair or linguine pasta

For shrimp scampi 3 Tablespoons olive oil

4 garlic cloves, minced or pressed 1/3 cup dry white wine (chardonnay or Sauvignon Blanc)

1 lemon, zested and juiced to yield 3 Tablespoons of juice

Pinch of kosher salt Pinch of black pepper

1 pound medium size, completely peeled and deveined fresh shrimp *Substitute ¾ pound of chicken tenders.

4 cups baby arugula, about 4 handfuls

¼ cup golden raisins

2 Tablespoons toasted pine nuts * optional

½ teaspoon kosher salt 1/8 teaspoon black pepper Garnish

Freshly grated parmesan cheese Black pepper

***Make this dish low carb by serving over steamed green beans instead of pasta.

DIRECTIONS For pasta

Bring a large pot of water with a heavy pinch of salt to a boil. Add in pasta and cook for 6 – 7 minutes or until aldente. Drain, reserving ½ cup of pasta water, return to the pot, and set aside.

Meanwhile For shrimp scampi

1. Heat a large, nonstick sauté pan over medium heat and add in oil. Once the oil is warm, carefully (to avoid splashes) stir in garlic, white wine, lemon zest and juice, and salt & pepper. Stir to combine and simmer for 1 minute to combine all the flavors.

2. Add in the shrimp and toss to coat. Cook the shrimp for 3 – 4 minutes or until the tails are bright pink.

3. Add the shrimp, wine sauce, and reserved pasta water to the pot of angel hair pasta. Stir in arugula, raisins, pine nuts, and salt & pepper.

4. Garnish with freshly grated parmesan cheese and black pepper. Serve warm.

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(3) CREAMY CHICKEN & BROCCOLI CASSEROLE

_INGREDIENTS

For creamy chicken & broccoli casserole

2 Tablespoons olive oil

3 Tablespoons brown rice flour blend (Try Bob’s Red Mill)

3 cups of warmed, low fat, organic milk

½ teaspoon kosher salt Pinch of black pepper

1 ¾ cups (about 5 ounces) 2% Colby- Jack cheese, shredded and divided Pinch of nutmeg * optional - if you have it in your pantry – cheese sauces are enhanced with a small pinch of nutmeg

3 cups broccoli florets, chopped into small pieces

2 carrots, peeled and cut into ¼” coins

2 ribs of celery, cut into thin slices ¼ medium yellow onion, cut into small dice

2 cups cooked brown rice * see prep guide

2 cooked chicken breasts (4 pieces), cubed * see Meal #1

This classic comfort casserole recipe was originally made with cream of chicken noodle soup; it’s an American potluck favorite. We have lighted it up by using all natural ingredients, lots of veggies, and low fat milk & cheese to make our cheese sauce. You won’t miss the canned soup, we promise.

MADE AHEAD

• 2 cooked chicken breasts (4 pieces) * see Meal #1 • 2 cups cooked brown rice * see prep guide • Cut vegetables: broccoli, carrot, celery, onion DIRECTIONS

For creamy chicken & broccoli casserole

1. Preheat the oven to 425 degrees and prepare an 8x8 inch brownie pan by lightly oiling the inside.

2. Heat a medium pot over low/medium heat and add olive oil and flour blend. Stir together, cook for 1 minute, and then slowly whisk in warm milk until completely combined. Add in salt & pepper. Simmer for 5 minutes, then whisk in 1 ½ cups of shredded cheese (and optional nutmeg), a little at a time, whisking to combine. Once all the cheese is added continue to cook for an additional 5 minutes.

3. In a microwave-proof bowl, combine broccoli, carrots, celery, and onion. Microwave on high for 3-4 minutes to lightly cook the vegetables so they release most of their moisture. Be sure to drain out all excess liquid before adding to the casserole mixture.

4. In a large bowl, combine the cooked rice, vegetables, chicken, and cheese sauce. Stir to combine and place into the prepared baking dish.

5. Top with the remaining ¼ cup of shredded cheese, cover, and bake for 20 minutes.

This hearty casserole makes about 6 servings and can easily be doubled to fit a 9x13 inch baking dish.

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(4) TUSCAN BEAN & CHICKEN STEW

parmesan croutons

INGREDIENTS

For Tuscan bean & chicken stew 4 boneless skinless chicken thighs, cut into medium, bite size pieces Kosher salt & pepper

2 Tablespoons olive oil 1 Tablespoon paprika 1 teaspoon dried oregano

4 cloves of garlic, minced or pressed ½ medium yellow onion, cut into small dice

3 ribs of celery, cut into small dice 1 carrot, cut into small dice ¼ cup white wine (chardonnay or Sauvignon Blanc)

2 – 14.5 ounce can organic, no salt added garbanzo beans, drained 4 cups gluten free chicken broth 1 teaspoon balsamic vinegar 1 teaspoon kosher salt ¼ teaspoon black pepper For parmesan croutons

4 slices gluten free bread (or 2 rolls) cut into cubes or squares

2 Tablespoons olive oil Pinch of kosher salt

¼ cup loosely measured parmesan cheese, about ½ ounce

Garnish with leftover arugula MADE AHEAD

• Cut vegetables: onion, celery, carrot

DIRECTIONS

For Tuscan bean & chicken stew

1. Lightly season cut chicken with a sprinkle of kosher salt and black pepper- set aside.

2. Heat a large soup pot over medium heat and add in olive oil. Once the oil is hot, add in the chicken, paprika, oregano and garlic. Stir to combine and cook for 2 minutes.

3. Add the onions, celery, and carrot to the pot. Stir to combine and cook for 2 – 3 minutes or until the onions are translucent and the vegetables have softened. Add wine and cook until it has evaporated.

4. Add in beans, broth, vinegar, and salt & pepper. Simmer for 15-20 minutes.

Meanwhile

For parmesan croutons

1. Cut bread and set aside. Preheat oven to 375 degrees. 2. In a medium bowl, combine olive oil with a pinch of salt.

Rotate the bowl to coat all the sides and then add in the bread. Move the bread around with your fingers to the outsides of the bowl to coat evenly.

3. Place coated bread cubes onto baking sheet and sprinkle with parmesan cheese. Place into the preheated oven and bake for 5-7 minutes or until the crouton are toasted and crunchy. Serve warm soup with a small handful of croutons and any leftover arugula.

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(5) POTATO FRITTATA

arugula & rice salad with balsamic vinaigrette

INGREDIENTS For potato frittata 1 lemon, zested 6 large, organic eggs ½ cup low fat, organic milk ¾ teaspoon kosher salt ¼ teaspoon black pepper 2 Tablespoons olive oil

½ medium yellow onion, thinly sliced 1 large russet potato, peeled, cooked and cut into medium dice (can be steamed or microwaved)

¼ cup parmesan cheese, grated For arugula & rice salad with balsamic vinaigrette

4 cups of baby arugula

1 cup cooked brown rice * see prep guide

1 Tablespoon toasted pine nuts 1 Tablespoon olive oil

1 teaspoon balsamic vinegar Sprinkle of kosher salt & black pepper

Garnish

Parmesan cheese MADE AHEAD

• 1 cup cooked brown rice * see prep guide • Cut vegetables: onion

DIRECTIONS

For potato frittata

1. Preheat the oven to BROIL and adjust the oven rack to the top third (not the very top, but 1-2 below).

2. In a medium bowl, whisk to combine lemon zest, eggs, milk, and salt & pepper.

3. Heat a large, nonstick, oven-proof sauté pan over medium heat; add in oil and once hot add onion. Sauté the onion, stirring often, for 5-6 minutes or until the onions are very soft and lightly browned around the edges.

4. Add in cooked potatoes and stir to combine. With a spatula, move the potatoes to distribute evenly.

5. Reduce heat to low and pour in egg mixture. Carefully pull the cooked sides in towards the center to allow uncooked egg to flow to the outside edge. Continue to cook until very little moisture remains on the top, about 3 – 4 minutes.

6. Sprinkle with parmesan cheese and place under the broiler for an additional 3-5 minutes until slightly browned and puffed. For arugula and brown rice salad with balsamic vinaigrette

1. In a medium bowl, combine arugula, rice, and pine nuts. Toss lightly with olive oil, balsamic vinegar, and salt & pepper. 2. Garnish with a sprinkle of parmesan cheese.

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Gluten Free Jan 25th

Nutrition Information

Chicken milanese

Serves: 4

Serving Size: Approximately 4 ounces chicken breast

Calories 313 kcal Fat 12.7 g

Protein 28.7 g Saturated 1.9 g

Carbohydrate 22.2 g Sugar 3 g

Sodium 672 mg Calcium 5.9 %DV

Fiber 2.4 g Iron 10.4 %DV

Cholesterol 166 mg

Serving Size: Approximately 4 ounces chicken breast

Carbohydrate 38.7 g Sugar 1.8 g

Sodium 171 mg Calcium 3 1 %DV

Lemon broccoli rice with golden raisins

Serves: 4

Serving Size: 3/4 cup

Cholesterol 0 mg

Shrimp scampi, pasta, wilted arugula &

pine nuts

Serves: 4

Serving Size: 1 1/4 cup (without garnish) *Frozen shrimp are processed with salt, fresh

shrimp will be lower in sodium

Fiber 4.7 g Iron 15 %DV

Cholesterol 143 mg

shrimp will be lower in sodium.

Creamy chicken & broccoli casserole

Serves: 6

Serving Size: 1 cup

g

Cholesterol 80 mg

Protein 34 g Saturated 2 1 g

Tuscan bean & chicken stew

Serves: 4

Serving Size: 1 cup

Protein 34 g Saturated 2.1 g

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Fiber 1 g Iron 4 4 %DV

Parmesan croutons

Serves: 4

Fiber 1 g Iron 4.4 %DV

Cholesterol 4 mg

Potato frittata

Serves: 4

Cholesterol 284 mg

Arugula & rice salad with balsamic

vinaigrette

Serves: 4

Protein 3.3 g Saturated 0.7 g Carbohydrate 19.1 g Sugar 0.9 g Sodium 25 mg Calcium 5.8 %DV Fiber 1.2 g Iron 4.9 %DV Cholesterol 0 mg vinaigrette

Serves: 4

Serving Size: 1 1/4 cup