5 THINGS TO MAKE THIS WEEK

Transcription

1 5 THINGS TO MAKE THIS WEEK ALL grains consumed must be 100% whole-grain. Beware: The front of the package will often say whole grain even if it s not 100%. As you know by now, reading ingredients is the only way to know what s really in your food! DAY RECIPE Monday DINNER: Weeknight Tandoori Chicken Tuesday BREAKFAST: Whole-Wheat Banana Pancakes with Fresh Fruit (can be made in advance) Wednesday DINNER: Whole-Wheat Spaghetti and Meatballs with a Spinach Salad (made however you d like!) on the side Thursday SNACK: Whole-Wheat Lemon Raspberry Muffins (can be made in advance) Friday DINNER: Easy Breaded Shrimp with Baked Sweet Potatoes and Roasted Brussels Sprouts " 1

2 RECIPES WEEKNIGHT TANDOORI CHICKEN Serves: 4 Adapted from Blue Apron 1½ teaspoons garlic powder 1½ teaspoons coriander 1½ teaspoons cumin 1 teaspoon ginger 1 teaspoon salt ½ teaspoon cayenne (red) pepper 1½ pounds boneless, skinless chicken thighs 1 tablespoon olive oil (or coconut oil) 13-ounce can coconut milk 8-ounce can plain tomato sauce 2-3 ounces fresh spinach leaves Make 4 servings of brown rice Recommended toppings: cilantro, fresh mint, and plain yogurt 1. In a medium bowl, combine the garlic powder, coriander, cumin, ginger, salt, and cayenne with a fork. Dredge each piece of chicken in the spices and set aside. 2. Heat the oil in a skillet over medium heat. Add the chicken, sprinkle any remaining spices on top, and sear for a couple of minutes until golden brown on both sides. 3. Add the coconut milk and tomato sauce to the pan, bring to a boil, cover with a lid, reduce the heat to low, and cook until the chicken is done all the way through (no longer pink), about 8-10 minutes. 4. Layer in bowls with brown rice on the bottom, then spinach, chicken, sauce, yogurt, and fresh herbs. Enjoy! " 2

3 WHOLE-WHEAT BANANA PANCAKES Serves: 5 to 6 2 cups whole-wheat flour (I use King Arthur s organic white whole-wheat flour) 2 teaspoons baking powder 1 ½ teaspoons baking soda ½ teaspoon salt 1 tablespoon honey 2 large eggs, lightly beaten 1 ¾ cups milk 2 tablespoons unsalted butter, melted + butter for frying 2 ripe bananas, mashed 100% pure maple syrup for serving 1. In a large bowl, whisk together the flour, baking powder, baking soda, and salt. 2. Make a well (hole) in the center of the flour mixture and pour in the honey, eggs, milk, and 2 tablespoons of melted butter. Whisk together thoroughly, but do not over mix. 3. Gently fold the mashed bananas into the batter with a spatula. 4. Heat a griddle or sauté pan over medium-high heat. Swirl enough butter around the pan until it is well coated. Add pancake batter using a soup ladle. 5. When the pancakes have begun to turn brown on the bottom, flip them over to cook the other side. 6. Serve with warm maple syrup and a side of fruit. And don't forget to freeze the leftovers for another day! " 3

4 WHOLE-WHEAT SPAGHETTI AND MEATBALLS Serves: 4 to 5 1 lb whole-wheat noodles Red pasta sauce 1 lb ground beef 1 egg, beaten ⅓ cup whole-wheat bread crumbs ⅓ cup freshly grated Parmesan cheese ½ cup carrot bits (you can grind them in a food processor, grate then dice them, or mince them) 3 cloves garlic, minced 1 ½ teaspoons red wine vinegar 1 ½ teaspoons soy sauce 1 teaspoon dried Italian seasoning ¼ teaspoon salt Ground (or crushed) red pepper, to taste Olive oil for greasing the baking sheet 1. Boil pasta noodles according to package directions. 2. Preheat oven to 425 degrees F. 3. Mix together ground beef and next 10 ingredients. I find it easiest to use my hands. 4. Generously grease a baking sheet with olive oil. 5. Roll the beef mixture into meatballs the size of golf balls. Place them in rows onto the greased baking sheet. 6. Bake for 9 11 minutes or until brown all the way through. 7. Serve meatballs on top of cooked noodles and warm pasta sauce. Garnish with extra Parmesan cheese if desired. " 4

5 WHOLE-WHEAT LEMON RASPBERRY MUFFINS Makes: 12 Muffins 1½ cups whole-wheat flour 1 teaspoon baking soda ½ teaspoon salt 1 to 1¼ teaspoons lemon zest (A microplane is recommended for this job.) ½ cup (1 stick) butter, softened but not melted 1 egg ½ cup pure maple syrup ½ cup milk 1 teaspoon vanilla extract 1 cup frozen raspberries (no need to defrost) 1. Preheat oven to 350 degrees F. Line a muffin pan with paper or silicone liners and set aside. 2. In a small bowl, whisk together the flour, baking soda, salt, and lemon zest. 3. In a large bowl fitted with an electric whisk (or beaters), cream the butter until smooth. 4. Turn the speed down to low and slowly add in the egg, syrup, milk and vanilla. 5. With the speed still on low slowly add in the flour, scraping the sides of the bowl if necessary. Carefully fold in the raspberries with a spatula until well combined. 6. Use a small ice cream scooper or large spoon to add the batter to the muffin cups. Bake until a toothpick comes out cleans when inserted into the center, about 18 to 20 minutes. " 5

6 EASY BREADED SHRIMP Serves: 4 1 pound raw shrimp, peeled and deveined ¾ cup whole-wheat breadcrumbs ¼ cup chopped fresh parsley 2 garlic cloves, minced 1 teaspoon lemon zest (A microplane grater is recommended for this job.) ¼ teaspoon salt 1 egg Olive oil for baking 1. Preheat oven to 400 F. Grease a large baking sheet with olive oil. 2. Pat the peeled shrimp dry and set aside. In a small mixing bowl, stir together the breadcrumbs, parsley, garlic, lemon zest, and salt with a fork. In a separate small bowl, beat the egg. 3. To bread the shrimp, keep one hand wet (egg bowl only) and one hand dry (breadcrumb bowl only). Start by dropping a few shrimp into the egg mixture with your wet hand. While still using your wet hand, pick up the shrimp, shake off the excess egg, and then drop them on top of the breadcrumb mixture. Pick up a pinch of breadcrumbs with your dry hand and sprinkle them on top of the shrimp. Finish coating the shrimp with your dry hand and transfer them to the prepared baking sheet. Continue until all the shrimp are coated. 4. Drizzle or spray more olive oil on top of the coated shrimp and bake until the shrimp are done all the way through and golden brown on the bottom, about minutes. " 6

7 BAKED SWEET POTATOES + ROASTED BRUSSELS SPROUTS Serves: 4 4 sweet potatoes 1 pound Brussels sprouts, trimmed and cut in half 1 tablespoon olive oil Salt and pepper, to taste Butter, for serving the potatoes 1. Preheat oven to 400 F. 2. Pierce the skin of each sweet potato in several spots. Place on a large baking sheet lined with foil and bake until tender when pierced with a fork, about 45 to 50 minutes. Serve with butter. 3. Once the potatoes have been in the oven for 15 to 20 minutes push them to the side and add the Brussels sprouts (tossed with the olive oil) to the baking sheet. Cook until they begin to brown on the edges (stirring once or twice) and are tender when pierced with a fork, about 25 to 30 minutes total. Season with salt and pepper and serve. " 7

8 GROCERY LIST Shopping List Produce Fresh fruit, of your choice (to go on the side of the Banana Pancakes) 2 bananas, get the ripest ones you can find! 2 lemons Fresh spinach leaves (need 2 to 3 ounces) Cilantro Parsley Mint 1 pound bag carrots (only need 2 carrots) 1 pound Brussels sprouts 4 sweet potatoes 1 head garlic (need 5 cloves) Dairy/Eggs 1 small container plain yogurt 1 pack eggs (need 5) 1 container whole milk (need 2 ¼ cups) 1 pack butter (need 11 to 12 tablespoons) 1 block Parmesan cheese (need about ½ cup grated) Pantry Items Baking powder Baking soda Cayenne (red) pepper, ground Cumin Garlic powder Ground coriander Ground ginger Italian seasoning Olive oil Red wine vinegar Salt Soy sauce Vanilla extract Frozen 1 bag frozen raspberries (can also substitute blueberries for the muffin recipe!) Meat 1 pound boneless, skinless chicken thighs 1 pound ground beef 1 pound raw shrimp (ask to buy it frozen so you can hold on to it until Friday s dinner our butcher gets it from the back for me!) Interior Aisles 13-ounce can coconut milk 8-ounce can plain tomato sauce 1 bag brown rice 1 pound whole-wheat spaghetti noodles 1 bag whole-wheat bread crumbs (Ian s brand is clean or you can make your own: 1 jar red pasta sauce Whole-wheat flour (need 3 ½ cups) Honey Pure maple syrup " 8