VEGETARIAN January 25th

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VEGETARIAN January 25th

WEDNESDAY 

MEATBALL LETTUCE WRAPS Peanut saucenfe Pineapple broccoli slaw

MENU MONDAY  TOFU MILANESE Lemon broccoli farro

TUESDAY  PEA SCAMPI

Angel hair pasta with wilted arugula WEDNESDAY 

CREAMY MUSHROOM & BROCCOLI CASSEROLE

THURSDAY  POTATO & KALE SOUP Whole wheat croutons

FRIDAY  POTATO FRITTATA Arugula & farro 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 farro * see below • 2 cups breadcrumbs *see below • Cut vegetables:

o 3 cups broccoli florets, cut into very small pieces MEAL #3

• 2 cups cooked brown rice * see below • Cut vegetables

o 3 cups broccoli florets, cut into very small pieces o 2 carrots peeled and cut into thin ¼” coins o 2 rib of celery, cut into thin pieces o ¼ onion cut into small dice MEAL #4

• Cut vegetables:

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 farro *see below

• Cut vegetables: ½ medium yellow onion, thinly sliced Farro (Meals #1 & #5)

1 ½ cups dry farro (to yield 3 cups) 2 ¾ cups water

½ teaspoon salt & ½ teaspoon olive oil

Pour all ingredients into a medium stockpot. Bring to boil, cover, and reduce heat to simmer for 25 - 35 minutes until liquid has absorbed. Remove lid and steam for an additional 5 minutes.

Bread Crumbs (Meal #1)

Crumble ¼ to ½ of a whole wheat baguette into blender or food processor and process until sandy in texture. Bread crumbs can be stored in an airtight container for up to a week. Half a baguette makes 2 - 3 cups breadcrumbs, depending on the size of the bread.

Brown Rice (Meal #3)

1 cup brown rice (to yield 2 cups) 2 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 25 - 35 minutes until liquid has absorbed. Remove lid and steam for an additional 5 minutes.

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Shopping List

(1) Tofu Milanese (2) Pea Scampi (3) Creamy Mushroom Casserole (4) Potato & Kale Soup (5) Potato Frittata

Recipe # Protein Quantity Est Cost

1 Tofu, extra firm 14 ounce 4

Recipe # Vegetables & Fruit Quantity Est Cost

1,4 Flat leaf Italian parsley 1 sm bunch 1.5

1,2,5 lemon 4 2

1,3 broccoli florets 6 cups 4

2 peas, frozen or fresh 1 cup 2

2,5 baby argula 7 cups 4

3 portabello mushrooms 3 large 6

3,4 carrots 3 2

3,4 celery 5 stalks 2

3,4,5 yellow onion 2 2

4 kale 1 bunch 2

4,5 large russet potato 3 3

Recipe # Dairy Quantity Est Cost

1,5 Organic eggs, large 8 4

3,5 low fat organic milk 3-1/2 cups 3

3,5 Colby jack cheese, shredded 2 cups 4

Recipe # Bakery/Misc Quantity Est Cost

1,4 whole wheat baguette 1 3

1,5 farro 1-1/2 cups 2

2,4 dry white wine 2/3 cup 2

2,5 toasted pine nuts 4 Tablespoons 2

4 cannellini beans, white 2 cans 4

Fresh 20 Grocery Est 54.5 Cost Per Dinner 10.9 Cost Per Serving 2.725

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 1 cup + 1 Tblspn 1 teaspoon

grapeseed oil

balsamic vinegar 2 teaspoons

white wine vinegar

veggie broth: low sodium 4 cups organic tomato paste

garlic 8 cloves Dijon mustard or brown mustard kosher salt 4 teaspoons

black pepper 1-1/2 teaspoons 8 ounces

cayenne pepper 1 cup

paprika 3-1/2 teaspoons _{3 Tablespoons}

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

can substitute barley or quinoa Chardonnay or Sauvignon Blanc

ground cumin dried oregano

*white* whole wheat flour raw honey or 100% maple syrup

soy sauce or Braggs liquid amino acid whole wheat angel hair pasta

Vegetarian January 25th

herbes de provence

check bulk bins

Notes

PA

N

TR

Y

ST

A

PL

ES

long grain brown rice

Notes

14.5 ounce cans

plus additional for garnish organic

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(1) TOFU MILANESE

lemon broccoli farro

INGREDIENTS

For tofu Milanese

1- 14 ounce block extra firm tofu – drain, rinse, and gently squeeze out excess water

½ teaspoon kosher salt

2 cups whole wheat bread crumbs

* See prep guide

¼ cup or ¼ bunch fresh, flat leaf Italian parsley, thick stems removed, finely chopped

1 lemon, zested and juiced 2 Tablespoons olive oil ½ teaspoon paprika ¼ teaspoon kosher salt Pinch of black pepper 2 large, organic eggs 1 Tablespoon water

For lemon broccoli farro

2 cups cooked farro *see prep guide 3 cups broccoli florets, cut into very small pieces or chopped

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 farro * see prep guide • 2 cups breadcrumbs * see prep guide • Cut vegetables: broccoli

DIRECTIONS

For tofu Milanese

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

2. Thinly slice tofu (vertical slices).

3. Line a baking sheet with foil and lay out tofu slices. Season both sides with kosher salt – set aside.

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

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

6. Dip both sides of sliced tofu into the egg and then into the bread crumb mixture. Press down lightly so the crumbs will stick - set back onto baking sheet.

7. Place tofu slices in the preheated oven. Bake for 10 minutes,

turn slices over, and continue to cook for an additional 8-10 minutes.

8. Drizzle fresh lemon juice over the breaded tofu.

For lemon broccoli farro

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

(If you are cooking farro on dinner night, add the broccoli and extra water to the farro during the last 5 minutes of cooking time - then continue with step 2.)

2. Add lemon juice, olive oil, and salt & pepper to the farro and broccoli.

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(2) PEA SCAMPI

angel hair pasta and wilted arugula

INGREDIENTS

For angel hair pasta

8 ounces whole wheat angel hair pasta

For pea 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 cup frozen peas

3 cups baby arugula, about 3 handfuls

3 Tablespoons toasted pine nuts ½ teaspoon kosher salt

1/8 teaspoon black pepper

Garnish

Fresh parsley

Pinch of black pepper DIRECTIONS

For the angel hair pasta

1. 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 pea scampi

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

3. Add in peas and toss to coat. Cook for 3 – 4 minutes or until peas are tender.

4. Add the peas, sauce, and reserved pasta water to the pot of angel hair. Stir to combine and add arugula, pine nuts, and salt & pepper.

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(3) CREAMY MUSHROOM & BROCCOLI CASSEROLE

INGREDIENTS

For creamy mushroom & broccoli casserole

1 tablespoon olive oil

3 portabella mushrooms, wiped clean and thinly sliced

3 Tablespoons white whole wheat flour

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 This classic comfort casserole recipe was originally made with creamy 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 cups cooked brown rice * see prep guide • Cut vegetables: broccoli, carrots, celery, onion

DIRECTIONS

For creamy mushroom & broccoli casserole

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

2. Heat a nonstick sauté pan over medium/ high heat and add 1 Tablespoon of olive oil and sliced mushrooms. Cook

mushrooms for 6-8 minutes, until tender.

3. Heat a medium pot over low/medium heat and add 2 Tablespoons olive oil and flour. Stir together and cook for 1 minute then slowly whisk in warm milk until completely combined. Add in salt & pepper. Simmer for 5 minutes, then whisk in 1 ½ cups of the 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. 4. 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 excess liquid before adding to the casserole. 5. In a large bowl, combine the cooked rice, vegetables,

mushrooms, and cheese sauce. Stir to combine and place into the prepared baking dish.

6. Top with remaining ¼ cup of 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) POTATO & KALE SOUP

whole wheat croutons

INGREDIENTS

For potato & kale soup

4 cloves of garlic, minced or pressed 1 Tablespoon paprika

1 teaspoon dried oregano

1 bunch kale, rinsed, stems removed, and chopped

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 russet potatoes, peeled and cubed 2 – 14.5 ounce cans white cannellini beans, drained and rinsed

2 cups water

4 cups low sodium vegetable broth 1 teaspoon balsamic vinegar ½ teaspoon kosher salt ¼ teaspoon black pepper

For whole wheat croutons

½ whole wheat baguette, cut into large cubes

2 Tablespoons olive oil Pinch of kosher salt

¼ cup flat leaf Italian parsley MADE AHEAD

• Cut vegetables: onion, celery, carrot DIRECTIONS

For potato & kale soup

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

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

3. Add in potatoes, beans, water, broth, vinegar, and salt & pepper. Simmer for 20-25 minutes or until potatoes are cooked.

Meanwhile

For whole wheat 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 bread onto baking sheet and put into preheated oven. Bake for 5-7 minutes or until the croutons are toasted and crunchy.

4. Serve soup warm with a small handful of croutons. Garnish with fresh parsley.

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(5) POTATO FRITTATA

arugula & farro 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)

½ cup Colby-Jack cheese, shredded

For arugula & farro salad with balsamic vinaigrette

4 cups of baby arugula

1 cup cooked farro * see prep guide 1 Tablespoon toasted pine nuts 1 Tablespoon olive oil

1 teaspoon balsamic vinegar Sprinkle of kosher salt & black pepper

Garnish

Shredded Colby-Jack cheese MADE AHEAD

• 1 cup cooked farro * 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 cheese and place under the broiler for an

additional 3-5 minutes until slightly browned and puffed.

For arugula and farro salad with balsamic vinaigrette

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

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Vegetarian Jan 25th

Nutrition Information

Tofu milanese

Serves: 4

Serving Size: 3/4 cup

Calories 285 kcal Fat 15.9 g Protein 17 g Saturated 2.3 g Carbohydrate 23.8 g Sugar 2.5 g Sodium 626 mg Calcium 20.4 %DV Fiber 3.5 g Iron 13.8 %DV

Cholesterol 93 mg

Calories 252 kcal Fat 6.8 g Protein 7.8 g Saturated 0.9 g Carbohydrate 36 g Sugar 1.5 g Sodium 168 mg Calcium 5.5 %DV Fiber 4 5 g Iron 4 2 %DV

Lemon broccoli farro

Serves: 4

Fiber 4.5 g Iron 4.2 %DV

Cholesterol 0 mg

Calories 413 kcal Fat 15.8 g

Pea scampi, angel hair pasta and wilted

arugula

Serves: 4

Serving Size: 1 1/4 cup

g Protein 13.8 g Saturated 2 g Carbohydrate 58.5 g Sugar 5.6 g Sodium 261 mg Calcium 9.4 %DV Fiber 9 g Iron 21.8 %DV Cholesterol 0 mg

Creamy mushroom broccoli casserole

Serves: 6

Calories 423 kcal Fat 20 g Protein 18 g Saturated 8.9 g Carbohydrate 42.8 g Sugar 11.7 g Sodium 690 mg Calcium 44.8 %DV Fiber 4.3 g Iron 5.5 %DV Cholesterol 32 mg

Creamy mushroom broccoli casserole

Serves: 6

Serving Size: 1 cup

Cholesterol 32 mg

Calories 476 kcal Fat 8.2 g Protein 19.1 g Saturated 1.1 g Carbohydrate 78.8 g Sugar 6.6 g

Potato & kale soup

Serves: 4

y g g g

Sodium 850 mg Calcium 24.3 %DV Fiber 14.6 g Iron 23.6 %DV

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Calories 136 kcal Fat 7.5 g Protein 3.1 g Saturated 0.9 g Carbohydrate 15.2 g Sugar 1 g Sodium 172 mg Calcium 0.5 %DV Fiber 1 6 g Iron 1 5 %DV

Whole wheat croutons

Serves: 4

Fiber 1.6 g Iron 1.5 %DV

Cholesterol 0 mg

Calories 307 kcal Fat 18.9 g Protein 15.4 g Saturated 6.5 g

Potato frittata

Serves: 4

Protein 15.4 g Saturated 6.5 g Carbohydrate 20.7 g Sugar 4.6 g Sodium 594 mg Calcium 21 %DV Fiber 2.5 g Iron 9.9 %DV

Cholesterol 292 mg

Arugula & farro salad with balsamic

vinaigrette

Serves: 4

Calories 136 kcal Fat 5 g Protein 4.5 g Saturated 0.6 g Carbohydrate 17.8 g Sugar 0.7 g Sodium 23 mg Calcium 7 %DV Fiber 1.9 g Iron 4.8 %DV Cholesterol 0 mg vinaigrette