MEAL PREP MONDAY Salmon Burgers with Ratatouille, and Mustard Crema

Transcription

1 MONDAY Salmon Burgers with Ratatouille, and Mustard Crema TUESDAY Almond Flax Chicken Nuggets with Asparagus and Smoky Ketchup WEDNESDAY Ratatouille Bowls with Quinoa, Avocado, and OpConal Chicken THURSDAY ConfeE Quiche with TorCllas and Smoky Ketchup

2 SHOPPING LIST PANTRY: olive oil salt pepper 2, 28 oz cans diced tomatoes balsamic vinegar maple syrup garlic powder onion powder fried oregano 2 cups quinoa 1 cup almond meal 3/4 cups ground flax meal black pepper 3/4 cups panko bread crumbs old bay seasoning 1 piece whole wheat sandwich bread PANTRY CONT: Worcestershire sauce Dijon mustard ketchup smoked paprika Sriracha Op5onal burger buns for salmon burgers 6 flour tor5llas PRODUCE: 1 red onion 2 medium eggplants 3 zucchinis 1 large bunch fresh basil 1 yellow onion 1 large red bell pepper 2 large bunches asparagus parsley fresh mint 3 avocados POULTRY/MEAT/FISH: 7 chicken breasts 1 lb fresh salmon, boneless, skinless, very finely chopped or ground DAIRY/FROZEN: 2 eggs + 6 more 1 cup sour cream or Greek yogurt Op5onal Parmesan for Ratatouille bowls 16 oz co>age cheese 1 1/4 cups shredded cheddar cheese ***Items that are bolded are ingredients for assembling during the week, not for the Sunday prep!

3 SUNDAY- LETS PREP! RATATOUILLE: 2 tablespoons olive oil 1 red onion, small diced 2 eggplants, small dice 3 zucchinis, small dice 2, 28 oz cans diced tomatoes 1/4 cup balsamic vinegar 3 tablespoons tomato paste 3 tablespoons maple syrup 1 teaspoon salt 1/2 teaspoon onion powder 3/4 teaspoon garlic powder 1/2 teaspoon oregano opconal: freshly chopped basil to finish DirecCons: Add oil to a large (pareve) pot and heat on medium- high heat. Add in all ingredients and bring to a boil. Lower to a simmer and let cook covered hours scrring occasionally. Remove to a storage container and let cool. QUINOA: 2 cups white quinoa 3 1/2 cups water DirecCons: In a medium pot (pareve) mix together quinoa and water. Bring to a boil and then cover and simmer uncl water is absorbed, about 10 minutes. SAUTÉED PEPPERS AND ONIONS: 1 tablespoon olive oil 1 yellow onion, small dice 1 large red bell pepper, small dice DirecCons: In a large (dairy or pareve) pan heat the olive oil on medium- high heat. Add the onion and pepper and saute uncl sogened, about 8 minutes. Let cool and store in a container. ALMOND FLAX CHICKEN NUGGETS: 1 cup almond meal 3/4 cup ground flax meal ¼ tsp pepper ½ tsp salt ½ tsp garlic powder 7 chicken breasts, cut into long, thin strips 1 egg, beaten Oil or baking spray for drizzling or cooking spray DirecCons: Preheat oven to 400ºF and line a baking sheet with parchment paper. In a large bowl, mix together the almond meal, flax meal, pepper, salt, and garlic powder. Whisk egg in a small bowl together with 2 teaspoons of water. Dip each piece of chicken into the egg first and then the almond- flax mixture. Place on baking sheet. ConCnue with remaining chicken, leaving a lifle space between the pieces on the baking sheet. Drizzle liberally with oil or spray with cooking spray, and bake for 30 minutes uncl crisp and golden brown. Store in an air Cght container

4 SUNDAY PREP CONTINUED ASPARAGUS: 2 large bunches fresh asparagus, bofoms trimmed 1 tablespoon olive oil 1/4 teaspoon salt DirecCons: Line a baking sheet with parchment paper and add the asparagus. Coat in oil and salt and roast at 400 degrees for minutes uncl bright green and crisp! SALMON BURGERS: oil for frying 1/2 cup prepared sautéed peppers and onion 1 lb fresh salmon, deboned, skinned and finely chopped or ground 3/4 cups panko + 1/4 cup extra for coacng 1 piece whole wheat sandwich bread moistened under water and wrung out 1/4 cup fresh parsley, finely chopped 1/4 cup fresh basil, finely chopped 3/4 teaspoons salt 1/4 teaspoon pepper 1/4 teaspoon onion powder 1 teaspoon old bay seasoning 1 teaspoon Worcestershire sauce 1 egg, whisked SALMON BURGERS CONT: In a large (pareve or dairy) bowl mix all other ingredients together. Form 6 burgers (or 8 smaller burgers) and coat tops and bofoms with extra 1/4 cup panko placing onto the sheet pan or baking dish. Cover Cghtly and store in the fridge for at least 20 minutes or overnight and bake fresh the following day. When ready to bake, remove burgers from the fridge and let come to room temperature for 10 minutes. Either heat 2-3 tablespoons of oil in a pan on medium heat and pan fry in oil uncl crisp and golden on both sides. AlternaCvely you can bake these at 400 degrees uncl crisp, about minutes uncl cooked through and golden. DirecCons: Line a sheet pan with parchment paper or grease a 9X13 baking dish.

5 MEAL PREP #13 SUNDAY PREP CONTINUED MUSTARD CREAMA: 1 cup sour cream (or greek yogurt) 3 tablespoons Dijon mustard 1/4 teaspoon salt 1/4 teaspoon black pepper opconal: 1 tablespoon chopped basil or parsley DirecCons: Mix all ingredients together and store. SMOKY KETCHUP: 1 teaspoon smoked paprika ½ cup ketchup ¼ teaspoon Sriracha (adjust according to preference) DirecCons: Mix all ingredients together and store.

6 LETS RALLY! MONDAY Salmon Burgers with Ratatouille, and Mustard Crema To serve: If you haven't baked the burgers yet remove them from the fridge and let come to room temperature for 10 minutes. Either heat 2-3 tablespoons of oil in a pan on medium heat and pan fry in oil uncl crisp and golden on both sides. AlternaCvely you can bake these at 400 degrees uncl crisp, about minutes uncl cooked through and golden. Heat the ratatouille on low heat in a medium pot (reserve at least half for Wednesday s ratatouille bowls) covered uncl warmed through, mixing around occasionally. Serve with warm burgers and cold or room temperature mustard crema! *These are also great served in a burger bun TUESDAY Almond Flax Chicken Nuggets with Asparagus and Smoky Ketchup To serve: place nuggets in a single layer in an oven safe baking dish. Warm uncovered at 300 degrees uncl crisp. Serve with room temperature asparagus (reserving 15 spears for Thursday's quich) or heat asparagus in oven safe baking dish in the same 300 degree oven uncovered for minutes uncl warmed through. Serve with smoky ketchup as a dip! WEDNESDAY Ratatouille Bowls with Quinoa, Avocado, and OpIonal Chicken To serve: Heat remaining ratatouille in an oven safe baking dish and cover. Warm in a 300 degree oven uncl heated through, around 30 minutes. Do the same with the quinoa (reserving 3/4 cup for Thursday's quiche) warming covered in an oven safe dish. If you're adding legover nuggets to this warm those as well, uncovered in the same oven uncl hated through. Serve warm ratatouille, quinoa and opconal chicken (cut into bite size pieces) in bowls topped with avocado, and freshly torn mint or basil. You can also omit the chicken and serve with freshly shaved parmesan so it almost has a pizza like flavor! *If you have legover ratatouille by the end of the week place in food processor (strain off most of the liquid) and add some fire roasted red peppers and opconal pinch of sugar. Blend to make a homemade matbucha or eggplant- tomato dip! This even freezes well! THURSDAY ConfeK Quiche with TorIllas and Smoky Ketchup To serve: Preheat oven to 325 degrees and a grease a 9X13 baking dish. In a large bowl whisk together 6 eggs, 16 oz cofage cheese, 1 1/4 cup shredded cheddar cheese, 1/2 cup prepared and reserved sautéed peppers and onions, 15 reserved asparagus stalks cut into bite- size pieces, 3/4 cups reserved quinoa, 1 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1/2 teaspoon garlic powder. Pour into prepared baking dish and bake for 50 minutes or uncl set. Serve hot with torcllas and smoky ketchup to make a breakfast- like egg burrito!