FOR ONE December 26, 2014

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FOR ONE December 26, 2014

MENU MONDAY 

SUN DRIED TOMATO TURKEY BURGER Baked Sweet Potato Fries

TUESDAY 

RED CHILI &HONEY GLAZED SALMON OVER BLACK BEAN PUREE

Garlic Wilted Spinach WEDNESDAY  PENNE WITH ABRUZZI STYLE

LAMB SAUCE THURSDAY 

TURKEY SWEET POTATO CHILI FRIDAY 

GREEN EGGS AND CHEESE

PREP GUIDE

MEAL #1

• Burger mixture *see recipe below MEAL #2

• Chili-honey glaze * Meal #2 for recipe

• Cut vegetables:

o ¼ small yellow onion, finely chopped MEAL #3

• Cut pancetta * see Meal #3

• Cut vegetables:

o 1 Tablespoon yellow onion, chopped MEAL #4

• Cut vegetables:

o ¼ small yellow onion, finely diced o ½ red pepper, cored and diced MEAL #5

• ⅓ cup cooked brown rice prepared according to package directions

• Cut vegetables:

o ¼ medium yellow onion, thinly sliced o ¼ celery stalk, sliced

o ¼ bunch swiss chard, ribs removed, leaves thinly sliced Burger Mix (Meal #1)

¼ medium yellow onion, finely chopped

½ celery stalk, chopped 4 ounces lean ground turkey

2 Tablespoons whole wheat panko bread crumbs 1 ½ Tablespoons low sodium chicken broth

2 Tablespoons oil packed sun-dried tomatoes, finely chopped 1 organic egg white

1 teaspoon chopped rosemary leaves, chopped

¼ teaspoon oregano

¼ teaspoon kosher salt dash of black pepper

In a large bowl, combine all ingredients. Do not over mix or the burger can become tough. Cover and refrigerate until needed.

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FOR ONE December 26, 2014

Shopping List

Recipe # Meat / Seafood Quantity Notes Est Cost

1,4 lean ground turkey 8 ounces 2.5

2 salmon filets 4 ounces 4

3 pancetta 1/2 ounce 1

3 boneless lamb shoulder 2 ounces 2

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,2,3,4,5 yellow onion 2 2

1,5 celery 1 stalk 0.5

1,3 rosemary sprigs few sprigs 0.75

1,4 sweet potatoes 2 medium 1.5

2,5 baby spinach 6 ounces 3

4 red bell pepper 1 1

5 swiss chard 1/4 bunch 2

5 clementines 2 1

Recipe # Dairy Quantity Notes Est Cost

1,5 large organic eggs 3 2

3,5 pecorino romato cheese, grated 1/4 cup 1

Recipe # Bakery/Misc Quantity Notes Est Cost

1 whole wheat panko crumbs 2 Tablespoons 1

1 sun dried tomatoes 2 Tablespoons 1

2 red chili flakes or hot sauce to taste 0.5

2,4 black beans 1 (15 oz) can 2

2,4 chili powder 1 teaspoon 0.5

3,4 diced tomatoes 1 (15 oz) can 2

Fresh 20 Grocery Est $31.25

Cost Per Dinner $6.25

Cost Per Serving $4.46

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 3-1/4 teaspoons 3/4 teaspoon

grapeseed oil 2 teaspoons herbes de provence

balsamic vinegar 3/4 teaspoon

white wine vinegar raw honey or 100% maple syrup 2 Tablespoons

chicken or veggie broth: low sodium 1/2 cup organic tomato paste 1/2 Tablespoon

garlic 5 cloves Dijon mustard or brown mustard 1-1/4 teaspoons

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

black pepper 1/2 teaspoon 2 ounces penne

cayenne pepper long grain brown rice (dry) 1/4 cup

paprika

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

italian plum tomatoes if available

(1) Sundried Tomato Turkey Burger (2) Chili-Honey Glazed Salmon (3) Penne & Abruzzi Sauce (4) Sweet Potato Chili (5) Green Eggs & Cheese

whole wheat flour dried oregano ground cumin oil packed

whole grain pasta (dry)

P A NT R Y ST A P LES

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(1) SUN-DRIED TOMATO TURKEY BURGER

baked sweet potato fries

INGREDIENTS

For sun dried tomato turkey burger Turkey burger mixture *see prep guide

½ Tablespoon tomato paste

¾ teaspoon Dijon mustard

½ Tablespoon honey

For baked sweet potato fries

½ Tablespoon maple syrup 1 teaspoon olive oil Dash of kosher salt

1 medium sweet potato, washed and cut into 1 inch wedges

Dairy Free: 

Gluten Free: Use gluten free

breadcrumbs & chicken broth (in burger), Dijon mustard, and tomato paste.

OVEN TEMPERATURE: 400° F Serves 1

MADE AHEAD

• Burger mixture *see prep guide DIRECTIONS

For sun dried tomato turkey burger

1. Remove burger mixture from the refrigerator and form into a patty.

2. Heat a small skillet over medium heat and coat lightly with cooking spray. Add burger and cook for 5-7 minutes per side until no longer pink in the center (internal temperature reaches 165°F).

3. While the burger is cooking, combine tomato paste, Dijon mustard, and honey in a small bowl. Spoon mixture over burger during the last 5 minutes of cooking, after the burger has been turned.

For baked sweet potato fries 1. Preheat oven to 400°F.

2. Place a foil lined rimmed baking sheet in the preheated oven for 10 minutes.

3. Combine the maple syrup, olive oil, and salt in a small bowl; mix until well combined. Add the sweet potatoes and toss until well coated.

4. Remove baking sheet from oven and carefully place potatoes on the sheet and drizzle with any remaining oil and maple syrup from the bowl. Bake for 20-25 minutes until crispy.

Vegetarian: Omit turkey burger. Serve Lentil Filled Portobello alongside sweet potato fries.

For Lentil Filled Portobello:

1. Preheat oven to 400 degrees.

2. Set 1 stemless, cleaned mushroom gill side up on a baking sheet and brush with 1 teaspoon of olive oil.

3. In a small skillet over medium heat, sauté 1 teaspoon olive oil, ½ small clove garlic, ½ cup cooked lentils, and 1 Tablespoon chopped sundried tomatoes for 5 minutes. Add ¼ cup baby spinach leaves, salt and pepper and cook for 2-3 minutes until wilted.

4. Fill mushroom cap with lentil mixture. Bake for 15-20 minutes until mushroom is soft.

5. Raise heat to broil, top mushroom with 1 Tablespoon grated Romano cheese and cook until cheese is slightly browned, about 2 minutes.

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(2) RED CHILI & HONEY GLAZED SALMON

atop black bean puree

INGREDIENTS

For red chili & honey glazed salmon 1 (4 ounce) salmon filets (can sub ½ of one large chicken breast) Pinch kosher salt

¼ teaspoon grapeseed oil

Chile-honey glaze *see recipe below For black bean puree

¾ teaspoon grapeseed oil

¼ small yellow onion, finely chopped 1 small garlic clove, finely chopped

¼ teaspoon cumin

Pinch of crushed red pepper or a dash of hot sauce (optional)

½ (15 ounce) can black beans, drained and rinsed

2 Tablespoons water Dash of kosher salt For garlic wilted spinach

¾ teaspoon olive oil

1 small garlic cloves, thinly sliced 5 ounces baby spinach (3½ cups) Pinch of kosher salt

For chili-honey glaze 1 Tablespoon honey

½ teaspoon chili powder

½ teaspoon Dijon mustard pinch of kosher salt Dairy Free: 

Gluten Free: Use gluten free Dijon mustard.

Vegetarian: Omit all ingredients for salmon. Prepare black beans with just 2 teaspoons of water and do not puree. Add ½ cup cooked brown rice along with the beans during

preparation. Serve black beans and rice alongside spinach.

OVEN TEMPERATURE: High broil Serves 1

MADE AHEAD

• Chile-honey glaze *see recipe below

• Cut vegetables : onion DIRECTIONS

For red chili & honey glazed salmon

1. Preheat the broiler to high. Season the fish with salt. Heat a nonstick oven-proof sauté pan over medium high heat and add oil. Once oil is shimmering, add the salmon (skin side down) and cook untouched for 3 minutes.

2. Brush the top (not the skin side) of the salmon with chile-honey glaze and place pan in the oven. Bake until cooked through and glaze is forming a crust, about 3 more minutes.

Chicken breast will take longer to cook depending on thickness, cook until internal temperature reaches 165°F and center is no longer pink.

For black bean puree

1. Heat a small saucepan over medium-high heat. Add the grapeseed oil and once shimmering add onion. Sauté until softened, about five minutes. Add the garlic, cumin, and red pepper flakes or hot sauce and cook until fragrant, about 1 minute. Add the black beans and water and cook until warmed through - about 5 minutes.

2. Salt the beans and transfer to a food processor or blender. The puree should be a little chunky, add more water if it is too thick for your liking.

3. To serve, spoon black bean puree on a plate and top with salmon.

For garlic wilted spinach

1. Heat olive oil in a medium skillet over medium heat. Once oil is shimmering, add the garlic and cook until fragrant, but not browned, about 1 minute.

2. Add the spinach and stir until wilted; add salt and stir until combined.

For chili-honey glaze

Whisk all the ingredients together until combined. Cover and store until needed.

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(3) PENNE WITH ABRUZZI STYLE LAMB SAUCE

INGREDIENTS

For penne with Abruzzi style lamb sauce

¾ teaspoon extra-virgin olive oil 1 Tablespoon yellow onion, chopped

½ ounce thinly sliced pancetta, finely chopped

1 small garlic clove, finely chopped

½ Tablespoon rosemary, chopped 2 ounces lamb shoulder, cut into very fine dice

Pinch of kosher salt Pinch of black pepper 2 Tablespoons chicken broth

½ (14-ounce) can diced tomatoes or Italian plum tomatoes, coarsely chopped

For the pasta

2 ounces dry whole wheat penne 2 Tablespoons freshly grated pecorino romano cheese, plus more for serving

Dairy Free: Omit cheese or use dairy free cheese.

Gluten Free: Omit pasta. Clean a 6-8 ounce russet potato and place on a foil lined baking sheet. Drizzle with olive oil and add a pinch of salt. Bake at 425 degrees for 45-60 minutes until skin is crispy and potatoes are soft. Split potato and fill with Abruzzi sauce.

Serves 1 MAKE AHEAD

• Cut pancetta

• Cut vegetables: onion DIRECTIONS

For penne with Abruzzi style lamb sauce*

1. Put the oil and onion in a small skillet and cook over moderately high heat, stirring frequently, until the onion is softened. Add the pancetta and cook, stirring occasionally, until the fat is rendered. Add the garlic and rosemary and cook until fragrant, about 1 minute.

2. Add the lamb, salt and pepper and cook until browned, about 5 minutes. Add the broth and simmer until evaporated, about 5 minutes. Add the tomatoes and simmer gently, stirring occasionally for 10-15 minutes.

For the pasta

1. Bring a medium pot of salted water to a boil. Add the pasta and cook until al dente, about 10 minutes or according to package instructions.

2. Toss the penne with the lamb and tomato sauce. Top with cheese, if desired.

Vegetarian: Serve penne with lentil ragu.

For lentil ragu:

1. Place ½ Tablespoon olive oil, ¼ medium yellow onion, and ½ carrot in a large skillet or Dutch oven and cook over

moderately high heat, stirring frequently, until the onion is softened. Add 1 small clove of garlic, minced, and 1 teaspoon rosemary and cook until fragrant, about 1 minute.

2. Stir in ¼ cup dry green lentils, 2 Tablespoon dry white wine, ½ of a 14 ounce can of Italian tomatoes coarsely chopped, and ¼ cup of water. Bring to a boil.

3. Cover and reduce heat. Simmer for 35 minutes until lentils are tender and sauce has thickened. Remove from heat and stir in romano cheese.

* Recipe adapted from Chef Marcella Hazan’s ‘Pasta with Abruzzi Style Lamb Sauce’ at foodandwine.com

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(4) TURKEY SWEET POTATO CHILI

INGREDIENTS

For the turkey sweet potato chili

¾ teaspoon grapeseed oil

¼ small yellow onion, finely diced

½ red pepper, cored and diced 1 small/medium sweet potato, peeled and cut into ½” dice 1 small garlic clove, minced 4 ounces organic ground turkey

¼ teaspoon kosher salt Pinch of black pepper

¼ teaspoon ground cumin

½ teaspoon chili powder Dash of dried oregano

½ cup black beans, drained and rinsed

¼ cup low sodium chicken broth

¼ (15 ounce) can diced tomatoes Serves 1

MAKE AHEAD

• Cut vegetables: onion, red pepper DIRECTIONS

For the turkey sweet potato chili

1. In a medium saucepan, heat oil over medium-high heat. Once oil is hot, add the onions, peppers, and sweet potatoes and cook until vegetables are soft - about 5 minutes. Add the garlic and cook until fragrant, 30 seconds.

2. Add the turkey and cook until browned and no longer pink.

Add in the salt, pepper, cumin, chili powder, and oregano and stir until fragrant and well combined.

3. Add in the black beans, chicken broth, and tomatoes, bring to a boil then reduce to a simmer. Simmer until the flavors are combined about 10 minutes.

Dairy Free: 

Gluten Free: Use gluten free chicken broth.

Vegetarian: Omit ground turkey, use 1 full cup of black beans.

Replace chicken broth with vegetable broth.

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(5) GREEN EGGS & CHEESE

INGREDIENTS

For green eggs & cheese

¾ teaspoon olive oil

¼ medium yellow onion, thinly sliced

¼ celery stalk, sliced

1 small garlic clove, thinly sliced

¼ bunch swiss chard, ribs removed, leaves thinly sliced

1 ounce spinach (½ cup tightly packed)

¼ teaspoon ground cumin

¼ teaspoon oregano Pinch of kosher salt Pinch of black pepper

⅓ cup cooked brown rice 2 Tablespoons grated romano 2 large organic eggs

For clementines

2 clementines OVEN TEMPERATURE: 375° F

Serves 1 MAKE AHEAD

• ⅓ cup cooked brown rice prepared according to package directions

• Cut vegetables: onion, celery, swiss chard DIRECTIONS

For green eggs & cheese

1. Preheat the oven to 375°F.

2. In a medium sauté pan, heat oil over medium heat. Once oil is hot, add onions and celery and cook until softened - about 5 minutes. Add the sliced garlic and cook until fragrant, 30 seconds.

3. Add in the Swiss chard, spinach, cumin, oregano, salt and pepper. Once they have wilted, stir in brown rice and pat down the mixture until compact. Sprinkle the cheese over the greens and carefully crack the eggs over the top, spaced slightly apart.

4. Transfer the skillet to the oven and bake for 5 to 10 minutes or until eggs are cooked through.

For clementines

Peel clementines. Serve alongside eggs or as a refreshing dessert

Dairy Free: Omit cheese or use dairy free cheese substitute.

Gluten Free:  Vegetarian: 

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FOR ONE December 26, 2014

Nutrition Information

Calories 300 kcal Fat 9 g

Protein 27 g Saturated 2.5 g

Carbohydrate 28 g Sugar 15 g

Sodium 730 mg Calcium 2 %DV

Fiber 3 g Iron 20 %DV

Cholesterol 110 mg

Protein 3 g Saturated 1 g

Cholesterol 0 mg

Protein 25 g Saturated 1.5 g

Cholesterol 50 mg

Calories 190 kcal Fat 2.5 g

Cholesterol 0 mg

Calories 90 kcal Fat 3.5 g

Cholesterol 0 mg

Chili Honey Salmon

Turkey Burger

Serves:1

Serving Size: 1 patty

Sweet Potato Fries

Serves:1

Serving Size: 6 ounces

Serves:1

Serving Size: 4 ounces

Black Beans

Serves:1

Serving Size: 1/2 cup puree

Spinach

Serves:1

Serving Size: 1/2 cup

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Cholesterol 60 mg

Cholesterol 85 mg

Cholesterol 390 mg

Cholesterol 0 mg

Turkey Sweet Potato Chili

Serves:1

Serving Size: 2 cups

Serving Size: 2 clementines

Green Eggs and Cheese

Serves:1

Serving Size: 1/4 prepared dish (includes 2 eggs)

Penne Abruzzi Lamb Sauce

Serves:1

Serving Size: 1 cup pasta with 3/4 cup sauce

Clementines