KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

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1 KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons o ¼ medium red onion, cut into small dice MEAL #2 o ½ medium red onion, cut into small dice o ¼ Serrano pepper, minced, about 1 teaspoon MEAL #3 o 1 medium red onion, cut into thick 1 inch pieces for kebobs o 1 medium green Italian zucchini, root end trimmed and cut in half o 1 red bell pepper, stem removed and cut in half MEAL #4 o 2 medium green Italian zucchinis, root end trimmed and cut in half MENU MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad TUESDAY CORN & SALMON SUMMER CHOWDER Cheese quesadillas WENESDAY STEAK KEBOBS Grilled vegetable couscous THURSDAY GRILLED OREGANO CHICKEN White beans with zucchini and lemon FRIDAY ZUCCHINI BLACK BEAN TACOS Avocado salsa MEAL #5 o 2 medium green Italian zucchini, cut into 8 slices, lengthwise o ¼ medium red onion, cut into small dice o ¼ medium Serrano pepper, minced

2 Kosher Week 2 Shopping List (1) Balsamic Sirloin (2) Corn/Salmon Chowder (3) Steak Kebobs (4) Oregano Chicken (5) Black Bean Tacos Recipe # Meat / Seafood Quantity Notes Est Cost 1,3 Beef Sirloin* 2 pounds 22 2 Canned salmon* 6 ounces 4 4 Chicken thighs* 1 pound Boneless, skinless 8 Recipe # Vegetables & Fruit Quantity Notes Est Cost 5 avocado 1 1 1,5 tomato 2 2 1,2,5 Serrano pepper ,2,3,5 red onion ,2,5 cilantro 1 bunch 1.5 1,2,5 lime 4 2 1,2 corn 6 2 3,4,5 green Italian zucchini red bell pepper lemon Recipe # Dairy Quantity Notes Est Cost 2, 5 white cheddar cheese* 1-1/2 cups shredded 3 Recipe # Bakery/Misc Quantity Notes Est Cost 1,5 15 oz can organic black beans* 2 cans 3 2,5 chili powder 2 Tablespoons 2 2,5 organic corn tortillas* couscous 1 cup oz can organic white beans* 1 can cannellini beans wooden skewers 8 Fresh 20 Grocery Est 65 Cost Per Dinner 13 Cost Per Serving 3.25 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity extra Virgin olive oil 9 Tablespoons dried oregano 1 Tablespoon grapeseed oil* 3 Tablespoons herbes de provence 1 Tablespoon balsamic vinegar* 5 Tablespoons ground cumin 2 teaspoons white wine vinegar* chicken or veggie broth: low sodium* 4-1/2 cups raw honey or 100% maple syrup organic tomato paste* garlic 6 cloves Dijon mustard or brown mustard* 2 Tablespoons kosher salt 3-1/4 teaspoons soy sauce or Braggs liquid aminos* 1 Tablespoon black pepper 1-3/4 teasponns whole grain linguini* cayenne pepper paprika 2 teaspoons long grain brown rice whole wheat flour Find PANTRY DRESSINGS at /pantrydressings/ note: All fish with fins and scales that can be easily removed without tearing the skin are Kosher

3 (1) DIJON BALSAMIC SIRLOIN grilled corn & black bean salad Marinate sirloin (20 minutes or up to 24 hours) Serrano pepper, onion For Dijon balsamic sirloin 1. Cut 1 pound of sirloin into 2 inch pieces for kebobs later in the week and leave 1 pound whole. Place all the steak into a Ziploc bag or a non-reactive container with the balsamic vinegar, Dijon, soy sauce, garlic, Herbes, olive oil, and pepper. Seal the bag and marinate for 20 minutes or up to 24 hours. 2. Heat outdoor grill. 3. Remove large piece of steak from marinade, leave sirloin pieces in marinade until ready to make kebobs. 4. Place sirloin onto the preheated grill and cook for 3-4 minutes per side, or until desired doneness is achieved. Timing is for 1 thick. Adjust accordingly. 5. Remove from the grill and allow the steak to rest five minutes before slicing. For grilled corn and black bean salad In a medium salad bowl, combine grilled corn, black beans, tomato, Serrano pepper, red onion, cilantro, lime juice, olive oil, and salt & pepper. Stir to combine. ** To boil corn Place shucked corn into a pot of boiling water and cook for 3-6 minutes or until kernels are tender. Cool, then with a knife, cut downwards from top to bottom to remove kernels for salad. **To grill corn Shuck corn and lightly brush with grapeseed oil. Place onto grill and cook for 3-4 minutes, turning often to avoid burning. Cool, then with a knife, cut downwards from top to bottom to remove kernels for salad. *Use only Certified Kosher products.meats, poultry, spices, cooking oil, etc. (All fresh fruits and vegetables are considered Kosher) For Dijon balsamic sirloin 2 pounds beef sirloin (for two meals)* ¼ cup balsamic vinegar * 2 Tablespoons Dijon mustard * 1 Tablespoon low sodium soy sauce* 4 garlic cloves, minced 1 Tablespoon Herbes de Provence ¼ teaspoon black pepper For grilled corn and black bean salad 2 ears of fresh corn, grilled, about 1 cup ** See recipe notes 1 15 oz can of organic black beans, drained and rinsed* 1 medium tomato, cut into small dice ½ medium Serrano pepper, minced, about 2 teaspoons ¼ medium red onion, cut into small dice ¼ bunch of fresh cilantro, roughly chopped 2 limes, juiced ½ teaspoon kosher salt ¼ teaspoon black pepper

4 32 (2) CORN & SALMON SUMMER CHOWDER cheese quesadillas Cut vegetables: onion, Serrano pepper For corn & salmon summer chowder 1. Heat a large soup pot over medium heat; add in oil, and once hot, add in onion, garlic, Serrano pepper, and corn. Stir to combine and cook for 2-3 minutes or until onions become soft and translucent. 2. Add in chili powder, cumin, and paprika - stir to combine. Turn up the heat to medium/high and add in vegetable broth and water, stir to combine. 3. Add in the reserved corn cobs and simmer for minutes. 4. Remove the corn cobs and carefully ladle 2 cups of the chowder with vegetables into a blender and blend until smooth. Be careful to hold the lid of the blender down tightly with a towel, hot liquids will create pressure in the blender. Add the pureed chowder back into the pot, and stir to combine. 5. Reduce the heat to low and add in cilantro, salmon, lime juice, and salt, stir gently and cook for an additional 5 minutes. 6. Taste and adjust seasoning and thickness by adding more water if needed. For cheese quesadillas 1. Heat a small sauté pan over medium high heat. Lightly brush the pan with 1 teaspoon grapeseed oil. 2. Add a tortilla to pan and warm on both sides. Spread ¼ cup of cheese over half of the tortilla, fold over and warm through until cheese is melted. Repeat with remaining tortillas. 3. Cut in half and serve warm. For corn & salmon summer chowder ½ medium red onion, cut into small dice 2 garlic cloves, minced ¼ Serrano pepper, minced, about 1 teaspoon 4 ears of raw corn, kernels removed, cobs reserved 1 Tablespoon chili powder 1 teaspoon cumin 1 teaspoon paprika 3 cups low sodium vegetable broth* 1 cup water ½ bunch fresh cilantro, roughly chopped 1-6 oz. can salmon* 1 lime juiced to yield 1 Tablespoon of juice ¾ teaspoon salt For cheese quesadillas Grapeseed oil for pan * 4-6 organic corn tortillas * 1 cup white cheddar cheese, grated*

5 (3) GEZUNT STEAK KEBOBS grilled vegetable couscous 1 pound marinated sirloin ** See Meal #1 for recipe onion, zucchini, bell pepper For steak kebobs 1. Soak 8 wooden skewers in cold water- set aside. 2. Heat outdoor grill. 3. Discard any marinade that is left from the steak. Skewer the steak pieces evenly onto 8 skewers alternating with onion. 4. Place the skewers onto the preheated grill and cook for about 3-4 minutes per side, rotating often so they don t burn. Be careful not to overcook, the sirloin isn t high in fat so it will dry out quickly if overcooked. 5. Lightly brush zucchini and red bell pepper with grapeseed oil and grill alongside the kebobs until charred and slightly softened. Cooking indoors? Preheat your oven to 450 degrees and place kebobs and vegetables onto a lined baking sheet, cook for minutes, turning after 10. For grilled vegetable couscous 1. Cut grilled vegetables into small, bite size pieces. 2. In a large bowl combine the grilled zucchini, grilled red bell pepper, oregano, 2 Tablespoons olive oil, vinegar, and salt & pepper, stir to combine set aside. 3. In a small sauce pot with a lid, bring the broth to a boil with 1 Tablespoon olive oil. 4. Once boiling, turn off the heat, stir in the couscous, and cover with the lid. Allow the couscous to absorb the liquid, about 7 minutes. 5. Lightly fluff the couscous with a fork, cool slightly. 6. Once the couscous is slightly cooled, add it to the large bowl of vegetables and stir to combine. 7. Serve warm steak kebobs over couscous. For steak kebobs 8 wooden skewers 1 pound marinated sirloin, cut into large bite sized pieces * See Meal #1 for recipe ** 1 medium red onion, cut into thick 1 inch pieces for kebobs For grilled vegetable couscous 1 teaspoon grapeseed oil* 1 medium green Italian zucchini, root end trimmed and cut in half 1 red bell pepper, stem removed and cut in half 1 teaspoon dried oregano 2 Tablespoons extra virgin olive oil 1 Tablespoon balsamic vinegar * ½ teaspoon kosher salt ¼ teaspoon black pepper 1 ½ cups of low sodium chicken broth* 1 Tablespoon of extra virgin olive oil 1 cup dried couscous

6 (4) GRILLED OREGANO CHICKEN white beans with zucchini and lemon zucchini For grilled oregano chicken 1. In a non-reactive bowl or Ziploc bag, combine chicken with lemon zest & juice, oregano, paprika, olive oil, and salt and pepper. Allow the chicken to marinate for at least 20 minutes or overnight if time allows. 2. Preheat outdoor grill. 3. Place chicken onto preheated grill, along with the lemon halves, flesh side down; discard marinade. Grill chicken on each side for 2-3 minutes or until cooked through and no longer pink. For white beans with zucchini and lemon 1. In a medium bowl, combine beans, zucchini, lemon zest & juice, olive oil and salt & pepper. Stir to combine and serve at room temperature. Serve grilled chicken with beans and grilled lemon halves. Squeeze grilled lemons over chicken and beans. For grilled oregano chicken 1 pound boneless, skinless chicken thighs * 2 lemons, juiced and zested 2 teaspoons dried oregano 1 teaspoon paprika ½ teaspoon kosher salt ½ teaspoon black pepper 2 lemons cut in half For white beans with zucchini and lemon 1 15 oz can organic cannellini beans, drained and rinsed* 2 medium green Italian green zucchini, cut into small dice 1 lemon, zested and juiced ¼ teaspoon kosher salt Pinch of black pepper

7 (5) ZUCCHINI BLACK BEAN TACOS avocado salsa zucchini, onion, Serrano pepper For black bean tacos 1. Heat a large nonstick sauté pan over medium high heat; add in oil, once hot, add zucchini and season with salt & pepper. Saute for 2-3 minutes or until lightly browned and softened but still firm turn off heat and set aside. 2. In a small saucepot over low/medium heat, combine beans, chili powder, and cumin stir to combine. Simmer for 5-6 minutes or until heated through. 3. Warm tortillas on the stovetop over a low open flame or wrap in a damp towel and microwave for seconds. 4. Assemble 2 tortillas per person with beans, zucchini, avocado salsa, and topped with about 1 Tablespoon of cheese. For avocado salsa 1. In a small bowl, combine tomato, onion, avocado, Serrano pepper, cilantro, lime juice, olive oil, and salt & pepper - stir to combine. For black bean tacos 1 Tablespoon grapeseed oil* 2 medium green Italian zucchini, cut into 8 slices, lengthwise ½ teaspoon kosher salt ¼ teaspoon black pepper 1 15 oz cans organic black beans, drained and rinsed* 2 teaspoons chili powder 1 teaspoon cumin 8 6 organic corn tortillas, warmed* ½ cup white cheddar cheese, grated* For avocado salsa 1 medium tomato, cut into small dice ¼ medium red onion, cut into small dice 1 avocado, ripe but firm, cut into small dice ¼ medium Serrano pepper, minced ¼ bunch fresh cilantro, roughly chopped 1 lime, juiced ¼ teaspoon kosher salt Pinch of black pepper

8 Kosher Week 2 Nutrition Information Dijon Mustard Sirloin Serves: 4 Serving Size: 4 ounce Calories 273 kcal Fat 18 g Protein 23 g Saturated 6.8 g Carbohydrate 2.3 g Sugar 1.3 g Sodium 230 mg Calcium 3.4 %DV Fiber 0 g Iron 10 %DV Cholesterol 88 mg Roasted Corn and Black Bean Salad Serves: 4 Serving Size: 3/4 cup Calories 229 kcal Fat 4.7 g Protein 11.6 g Saturated 0.8 g Carbohydrate 39 g Sugar 5.8 g Sodium 257 mg Calcium 4.7 %DV Fiber 11.7 g Iron 16 %DV Cholesterol 0 mg Corn & Salmon Summer Chowder Serves: 4 Serving Size: 1 cup Calories 304 kcal Fat 13 g Protein 28.1 g Saturated 2.6 g Carbohydrate 21 g Sugar 6.8 g Sodium 514 mg Calcium 29 %DV Fiber 2.7 g Iron 11 %DV Cholesterol 50 mg Cheese Quesadillas Serves: 4 Serving Size: 1-6" tortilla Calories 282 kcal Fat 20 g Protein 15.4 g Saturated 10 g Carbohydrate 12 g Sugar 0.2 g Sodium 391 mg Calcium 42 %DV Fiber 1.5 g Iron 1.6 %DV Cholesterol 60 mg Steak Kebobs with red onion Serves: 4 Serving Size: 2 skewers Calories 282 kcal Fat 18 g Protein 23 g Saturated 6.8 g Carbohydrate 4.4 g Sugar 2.2 g Sodium 301 mg Calcium 3.9 %DV Fiber 0.4 g Iron 11 %DV Cholesterol 88 mg

9 Grilled Vegetable Couscous Serves: 4 Serving Size: 1 1/2 cup Calories 363 kcal Fat 19 g Protein 7.8 g Saturated 2.6 g Carbohydrate 41 g Sugar 3.4 g Sodium 281 mg Calcium 3.9 %DV Fiber 3.8 g Iron 7 %DV Cholesterol 0 mg Grilled Oregano Chicken Serves: 4 Serving Size: 4 ounce + 1 lemon half Calories 191 kcal Fat 8.2 g Protein 24 g Saturated 1.7 g Carbohydrate 12.6 g Sugar 2.8 g Sodium 348 mg Calcium 9.4 %DV Fiber 5.7 g Iron 13 %DV Cholesterol 94 mg White Beans with zucchini and lemon Serves: 4 Serving Size: 3/4 cup Calories 150 kcal Fat 4.4 g Protein 7.8 g Saturated 0.6 g Carbohydrate 22.1 g Sugar 4.7 g Sodium 374 mg Calcium 11 %DV Fiber 7.6 g Iron 11 %DV Cholesterol 0 mg Zucchini Black Bean Tacos Serves: 4 Serving Size: 2 tacos Calories 412 kcal Fat 15 g Protein 21 g Saturated 5.8 g Carbohydrate 52 g Sugar 4.7 g Sodium 491 mg Calcium 30 %DV Fiber 14.2 g Iron 20 %DV Cholesterol 30 mg Avocado Salsa Serves: 4 Serving Size: 2 tablespoons Calories 100 kcal Fat 8.6 g Protein 1.1 g Saturated 1.2 g Carbohydrate 6.7 g Sugar 1.5 g Sodium 128 mg Calcium 1.5 %DV Fiber 3.3 g Iron 2.4 %DV Cholesterol 0 mg

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