Cooking Instructions. OPEN meal prep_ June 2017 (recipes follow)

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1 Cooking Instructions. OPEN meal prep_ June 2017 (recipes follow) Curried Chicken and Brown Rice * heads up 1 ½ hour cooking time 1. Adjust rack to middle position and heat oven to 375 degrees. 2. Heat 1 tbsp oil in 12-inch skillet over medium heat until simmering. Add onion and ½ tsp salt and cook until onion is softened and lightly browned, 5 to 7 minutes. 3. Stir in scallions and curry paste and cook until fragrant, about 30 seconds. 4. Stir in 1 cup broth, scraping up any browned bits. 5. Transfer broth mixture into a 13 by 9-inch baking dish, stir in rice and 1 ½ cup chicken broth. 6. Stir in the red bell pepper. 7. Nestle chicken into the broth/rice mixture. Grease a sheet of aluminum foil and cover the dish tightly with it. Bake casserole until liquid is almost fully absorbed and rice and chicken are tender, about 1 hour. Stir thoroughly 3 times during the one-hour cooking time. 8. Stir in the coconut milk and bake, covered until liquid absorbs, about 15 more minutes. 9. Allow to sit, covered, for 10 minutes. Sprinkle with cilantro and serve with lime wedges, squeezing fresh lime juice over each portion if desired. Adobo Chicken Legs Thaw if frozen. Empty contents of bag into a deep non-stick skillet. Add ½ cup water and the bay leaves. Cover and cook on medium-low heat for 45 minutes. Uncover and cook for an additional 15 minutes, until sauce reduces. Chicken should read 165 degrees when done. Remove bay leaves prior to serving. Turkey Meatballs (suggestion: serve with vegetable of your choice) Thaw mixture if frozen. Preheat oven to 400 degrees and spray or paper a baking pan. Roll mix into about 20 meatballs and place on the pan. Bake until golden brown, about 20 minutes, or until cooked through and no longer pink in the middle. Cook noodles and heat sauce, serve with meatballs and your choice of vegetable. Zesty Flank Steak Thaw if frozen. Preheat oven to 475. Over medium-high heat, sear steak 2 minutes each side, then finish in pre-heated oven for about 10 minutes for medium-rare and 15 minutes for medium-well. Suggested serving: slice into strips and serve with rice and vegetables, or on a salad. Or cut into pieces and serve with a potato or other side dish. Chili Lime Pork Medallions 1. Thaw if frozen. Bring 2 Tbsp cooking oil to medium heat in a skillet. 2. Brown both sides of each medallions in hot skillet, 1-2 minutes each side. 3. Pour puree in with pork and cook, stirring occasionally until pork is cooked through (internal temperature of 145 degrees), about 4 minutes. Lemon Chicken Orzo Soup 1. Heat 1 tbsp of the oil in a large stockpot or Dutch oven over medium heat. Open the package of chicken thigh pieces and season with salt and pepper. Add the chicken to the hot oil and cook until golden, about 2-3 minutes. Set aside. 2. Add another 1 tbsp cooking oil to the pot. Add the garlic, onion, carrot, celery mixture. Cook, stirring occasionally until tender about 3-4 minutes. Stir in the thyme until fragrant, about 1 minute. 3. To the pot add the chicken stock and bay leaves; bring to a boil. 4. Stir in the orzo, rosemary and return the chicken to the pot. Reduce heat to simmer until orzo is tender, about minutes. 5. Squeeze lemon juice into the pot. Stir and season with salt and pepper. Sriracha Salmon Thaw salmon if frozen. Allow to rest at room temperature for minutes prior to cooking. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan and roast in the oven for 16 minutes, salmon should flake.

2 Honey Pecan Chicken Thighs 1. Thaw if frozen. Preheat oven to 375 degrees. 2. Remove chicken from marinade. Dredge thighs in finely chopped pecans. 3. Place chicken on a lightly greased rack inside an aluminum foil-lined pan. Bake for 40 minutes, or until chicken is cooked through and has an internal temperature of degrees. Serve with sauce. Curried Chicken and Brown Rice 2 tbsp extra-virgin olive oil 1 onion, chopped salt and pepper 2 scallions, minced 2 tbsp red curry paste 2 ½ cup chicken broth 1 ½ cup long-grain brown rice, rinsed 2 red bell peppers, stemmed, seeded and cut into ½-inch pieces 2 pounds boneless, skinless chicken thighs, trimmed 1 lemon grass stalk, trimmed to bottom 6 inches and mince (about 2 tbsp) To finish and serve: ½ cup canned light coconut milk 1 tbsp minced fresh cilantro fresh lime wedges Recipes. OPEN meal prep_ June Heat 1 tbsp oil in 12-inch skillet over medium heat until simmering. Add onion and ½ tsp salt and cook until onion is softened and lightly browned, 5 to 7 minutes. 2. Stir in scallions and curry paste and cook until fragrant, about 30 seconds. 3. Stir in 1 cup broth, scraping up any browned bits. 4. Transfer broth mixture into a 13 by 9-inch baking dish, stir in rice and 1 ½ cup chicken broth. Stir in the red bell pepper. 5. Pat the chicken dry with paper towels and season with salt and pepper. Add chicken to a plastic bag. To the bag, add 1 tbsp oil and the lemongrass. Toss to coat chicken. 6. Adjust rack to middle position and heat oven to 375 degrees. 7. Nestle chicken into the broth/rice mixture. Grease a sheet of aluminum foil and cover the dish tightly with it. Bake casserole until liquid is almost fully absorbed and rice and chicken are tender, about 1 hour. Stir thoroughly 3 times during the one-hour cooking time. 8. Stir in the coconut milk and bake, covered until liquid absorbs, about 15 minutes. 9. Allow to sit, covered, for 10 minutes. Sprinkle with cilantro and serve with lime wedges, squeezing fresh lime juice over each portion if desired. Recipe from: America s Test Kitchen, The Make-Ahead Cook

3 Adobo Chicken Legs 8 skinless chicken legs 1 jalapeño, diced 1/3 cup soy sauce 1/3 cup apple cider vinegar 1 tsp minced garlic ½ tsp black pepper 4 whole bay leaf ½ cup water 1. Combine chicken legs with all ingredients in a bag or bowl. Thoroughly coat. 2. Empty contents into a deep non-stick skillet. Cover and cook on medium-low heat for 45 minutes. 3. Uncover and cook for an additional 15 minutes, until sauce reduces. 4. Remove bay leaves and serve. Turkey Meatballs 1 pound ground turkey 1 egg ½ cup plain bread crumbs ¼ cup fresh chopped parsley ½ tsp mince garlic ¼ cup shallot or onion 1 Tbsp tomato paste 1 tsp salt 1 tsp black pepper Spaghetti noodles Pasta sauce 1. Preheat oven to 400 degrees and spray or paper a baking pan. 2. Combine all ingredients. 3. Roll mix into about 20 meatballs and place on the pan. 4. Bake until golden brown, about 20 minutes, or until cooked through and no longer pink in the middle. 5. Serve with noodles and sauce. Zesty Flank Steak 1 ½ pound flank steak 1 Tbsp (Montreal) steak seasoning 1/8 tsp creole seasoning ¼ tsp oregano 1/8 tsp garlic powder 1 cup beef broth 1 dash salt & ground black pepper, to taste 1. Combine all ingredients. 2. Marinate for at least one hour, up to one day or freeze. 3. Preheat oven to Over medium-high heat, sear steak 2 minutes each side, then finish in pre-heated oven for about 10 minutes for medium-rare and 15 minutes for medium-well.

4 Chili Lime Pork Medallions zest from 1 fresh lime 3 Tbsp lime juice ¼ cup olive oil 1 Tbsp honey 1 tsp apple cider vinegar 1 shallot ¼ cup chopped cilantro ¾ tsp (dried) minced onion ¼ tsp chipotle chili powder ½ tsp salt ¼ tsp black pepper 2 pound pork tenderloin, cut into 3/4 inch medallions 1. Combine all ingredients, except pork in a small food processor or blender and puree. 2. Bring 2 Tbsp cooking oil to medium heat in a skillet. 3. Brown both sides of each medallions in hot skillet, 1-2 minutes each side. 4. Pour puree in with pork and cook, stirring occasionally until pork is cooked through (internal temperature of 145 degrees), about 4 minutes. Lemon Chicken Orzo Soup 2 tbsp cooking oil, divided 1-pound boneless, skinless chicken thighs; cut into 1-inch chunks salt and ground black pepper 3 cloves garlic, minced 1 onion, diced 3 carrots, peeled and diced 2 stalks celery, diced ½ tsp dried thyme 6 cups chicken stock 2 bay leaves ¾ cup uncooked orzo pasta 1 sprig rosemary Juice of 1 lemon 2 tbsp chopped fresh parsley leaves 1. Heat 1 tbsp of the oil in a large stockpot or Dutch oven over medium heat. Season the chicken thigh pieces with salt and pepper. Add the chicken to the hot oil and cook until golden, about 2-3 minutes. Set aside. 2. Add the remaining 1 tbsp cooking oil to the pot. Add the garlic, onion, carrots and celery. Cook, stirring occasionally until tender about 3-4 minutes. Stir in the thyme until fragrant, about 1 minute. 3. To the pot add the chicken stock and bay leaves; bring to a boil. Stir in the orzo, rosemary and chicken. Reduce heat to simmer until orzo is tender, about minutes. 4. Stir in the lemon juice and parsley; season with salt and pepper.

5 Honey Pecan Chicken Thighs ½ tsp black pepper ½ tsp cayenne pepper ½ tsp dried thyme 8 boneless, skinless chicken thighs ¾ cup honey ¾ cup Dijon mustard 1 tsp minced garlic 1 cup finely chopped pecans ½ tsp curry powder 1. Combine black pepper, cayenne pepper and thyme; sprinkle over chicken thighs. 2. Combine ½ cup honey, ½ cup mustard and garlic; pour over the chicken. Allow to marinate for 30 minutes prior to cooking or overnight in the fridge. Preheat oven to 375 degrees. 3. Remove chicken from marinade. Dredge thighs in finely chopped pecans. 4. Place chicken on a lightly greased rack inside an aluminum foil-lined pan. Bake for 40 minutes, or until chicken is cooked through and has an internal temperature of degrees. 5. Combine remaining ¼ cup honey and ¼ cup Dijon mustard, along with the curry powder. Serve on top of cooked chicken. Sriracha Salmon 4 salmon filets, skin removed Zest and juice of 2 limes 1-2 Tbsp sriracha hot sauce 2 Tbsp brown sugar 1 tsp sea salt 1. Preheat oven to 425. Line a baking sheet with parchment paper. 2. Place salmon on the prepared pan. 3. Grate the lime zest evenly over the filets. 4. In a small bowl whisk together the lime juice, sriracha, brown sugar and salt. 5. Pour the sauce evenly over the filets. 6. Roast in the oven for 16 minutes, salmon should flake.

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