CLASSIC June 5, 2015 MENU. MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice

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1 CLASSIC June 5, 2015 PREP GUIDE MEAL #1 Pesto rosso *see recipe below Marinate chicken up to 20 minutes * see Meal #1 for directions 5 cups cooked brown rice cooked according to package instructions (3 cups for Meal #1, 2 cups for Meal #3) 4 lemons, juiced; ½ cup + 1 Tablespoon lemon juice (for the week) Cut vegetables: o 2 pounds asparagus, trimmed in 2 inch pieces MEAL #2 Cut vegetables: o 1 green bell pepper, chopped (1 cup) o 8 ounces baby spinach, chopped (5-6 cups) MEAL #3 Cut vegetables: o 1 yellow onion, chopped (1 cup) o 6 ounces mushrooms, sliced (2 cups) o 4 ounces baby spinach, chopped (2½ - 3 cups) MEAL #4 Cut vegetables: o 1 yellow onion, small dice (1 cup) o 1 bunch broccoli rabe, chopped MEAL #5 8 ounces short whole wheat pasta cooked according to package instructions (4 cups cooked) Cut vegetables: o 1 yellow onion, diced (1 cup) o 1 bunch broccoli rabe, chopped o 6 ounces mushrooms, sliced (2 cups) o 1 green bell pepper, chopped (1 cup) MENU MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice TUESDAY HONEY DIJON SCALLOPS Spinach Bean Sauté Grilled Peaches WEDNESDAY PHILLY STUFFED PEPPERS Brown Rice THURSDAY PICCATA CHICKEN Mashed Beans & Broccoli Rabe FRIDAY VEGGIE PESTO PASTA For Pesto Rosso (Meals #1 & #5) 6 Tablespoons olive oil ¼ cup sliced almonds ½ Tablespoon chopped rosemary ¼ bunch basil, chopped 2 Tablespoons balsamic vinegar 1½ teaspoons maple syrup ¼ teaspoon paprika ½ Tablespoon capers 7 sun-dried tomatoes, soaked in hot water (save ¼ cup liquid) 1 clove garlic pinch of kosher salt and black pepper Process all together with ¼ cup of soaking liquid. Add more soaking liquid if needed. Store in the refrigerator until needed.

2 PANTRY STAPLES (1) Grilled Chicken with Pesto (2) Honey Dijon Scallops (3) Philly Stuffed Peppers (4) Piccata Chicken (5) Veggie Pesto Pasta CLASSIC June 5, 2015 Shopping List Recipe # Meat / Seafood Quantity Notes Est Cost 1,4 boneless, skinless chicken breast 2 pounds 10 2 sea scallops 1-1/4 pounds 10 3 deli roast beef or turkey 1 pound 7 Recipe # Vegetables & Fruit Quantity Notes Est Cost 1,4,5 fresh rosemary few sprigs need 2 T. 1 1,2,5 fresh basil 1 bunch 1.5 1,2,4 lemon ,5 asparagus 2 pounds 6 2,3,5 green bell pepper 6 6 2,3 baby spinach leaves 12 ounces 4 3,4,5 yellow onion 3 3 3,5 brown mushrooms 12 ounces 6 4,5 broccoli rabe 2 bunches 4 5 arugula 4 oz (4 cups) 4 2,4 peaches 8 3 Recipe # Dairy Quantity Notes Est Cost 3,5 fresh mozzarella 8 ounces 6 Recipe # Bakery/Misc Quantity Notes Est Cost 1,5 sliced almonds 1/2 cup 4 1,4,5 capers 2-1/2 Tblspns 2 1,5 sun dried tomatoes 7 tomatoes 3 2,3,4 white beans 5(15 oz) cans 12 Fresh 20 Grocery Est $94.00 Cost Per Dinner $18.80 Cost Per Serving $4.70 Pantry Essentials Quantity Pantry Essentials Quantity olive oil 1 cup dried oregano grapeseed oil 2 Tablespoons herbes de provence 1-1/2 teaspoons balsamic vinegar 2 Tablespoons ground cumin white wine vinegar raw honey or 100% maple syrup 4 Tablespoons chicken or veggie broth: low sodium 1/2 cup organic tomato paste garlic 10 cloves Dijon mustard or brown mustard 2 teaspoons kosher salt 1-3/4 teaspoons soy sauce or Braggs liquid amino acid black pepper 1-3/4 teaspoons whole grain pasta 8 ounces cayenne pepper long grain brown rice 2-1/2 cups paprika 1/4 teaspoon whole wheat flour Find PANTRY DRESSINGS at

3 (1) GRILLED CHICKEN WITH PESTO ROSSO asparagus & brown rice MAKE AHEAD Marinate chicken up to 20 minutes ¼ cup Pesto rosso *see prep guide for recipe 3 cups cooked brown rice prepared according to package directions 1 lemon, juiced (3 Tablespoons) Cut vegetables: asparagus DIRECTIONS For grilled chicken with pesto rosso 1. In a large glass baking dish, combine oil, salt & pepper, lemon juice, and Herbes. Add chicken breasts and brush with marinade. Marinate up to 20 minutes. 2. Heat an outdoor grill to medium-high or preheat a stovetop grill pan over medium heat. 3. Remove chicken from marinade and discard any remaining liquid. Cook breasts on grill for about 6-9 minutes per side, add a minute to each side if cooking indoors. Internal temperature of chicken should be 165 F. 4. Save half the chicken for Meal #4. 5. Serve remaining chicken with pesto rosso, rice, and asparagus. INGREDIENTS For grilled chicken with pesto rosso 2 Tablespoon olive oil ½ teaspoon kosher salt ½ teaspoon black pepper 3 Tablespoons lemon juice 1 teaspoon Herbes de Provence 2 pounds boneless skinless chicken breasts (about 8 pieces) ½ cup pesto rosso For asparagus 2 pounds asparagus, trimmed and cut into 2 inch pieces 2 Tablespoons olive oil ¼ teaspoon kosher salt Dash of black pepper 3 cups cooked brown rice, warmed For asparagus 1. Toss asparagus with oil, salt, and pepper. 2. Lay a double thickness of foil on grill next to chicken. Add asparagus and grill for minutes. Asparagus can also be cooked on a sheet pan in a 400 F oven for 8-10 minutes. 3. Save half for Meal #5..

4 (2) HONEY DIJON SCALLOPS spinach bean sauté MAKE AHEAD 1 lemon, juiced (2 Tablespoons) Cut vegetables: bell pepper, spinach DIRECTIONS For honey Dijon scallops 1. Heat a large skillet over medium-high heat and add in oil. 2. Season scallops with salt and pepper then sear for 2 minutes on each side. 3. Remove scallops from pan and turn off heat. Add lemon juice, honey and Dijon to pan, whisk well. Put scallops back in pan and coat with sauce. For spinach bean sauté 1. Heat a large skillet over medium heat and add oil, garlic, and bell pepper; sauté for 2 minutes. 2. Add in spinach and cook until wilted then add beans, salt and pepper. 3. Cook for another 1-2 minutes. Remove from heat, add basil, and serve with scallops. For grilled peaches 1. Heat a grill pan over medium heat. Brush peaches with oil and place skin side down on grill pan. 2. Grill 2-3 minutes. Remove from heat and drizzle with honey. INGREDIENTS For honey Dijon scallops 1 Tablespoon grapeseed oil 1¼ pounds sea scallops, rinsed and dried (sub 1¼ pounds chicken tenders, cut into 1 pieces) ½ teaspoon kosher salt ¼ teaspoon black pepper 2 Tablespoons lemon juice 2 Tablespoons honey 2 teaspoons Dijon mustard For spinach bean sauté 1½ Tablespoons olive oil 2 cloves garlic, minced 1 green bell pepper, chopped (1 cup) 8 ounces baby spinach leaves, chopped (5-6 cups) 2 (15 ounce) cans white beans, rinsed and drained ¼ teaspoon kosher salt ¼ teaspoon black pepper ¼ bunch basil, chopped For grilled peaches 4 peaches, halved 2 teaspoons grapeseed oil 2 teaspoons honey

5 (3) PHILLY STUFFED PEPPERS brown rice OVEN TEMPERATURE: 400 F MAKE AHEAD 2 cups cooked brown rice Cut vegetables: onion, mushrooms, spinach DIRECTIONS For Philly stuffed peppers 1. Heat oven to 400 F. 2. Heat a large non-stick skillet over medium-high heat. Add oil, onions, and garlic. Cook for 2 minutes. 3. Add mushrooms, spinach, and beans and cook about 3-5 minutes. 4. Turn off heat and add deli meat, Herbes, pepper, and cheese. 5. Stuff pepper halves with the filling and place in a large baking dish and cover with foil. 6. Cook for minutes until heated through; serve with warmed rice. INGREDIENTS For Philly stuffed peppers 1 Tablespoon olive oil 1 yellow onion, chopped (1 cup) 2 cloves garlic, minced 6 ounces brown mushrooms, sliced thin (2 cups) 4 ounces baby spinach, chopped (2½ cups) 1 (15 oz) can organic white beans, drained and rinsed 1 pound sliced low sodium deli roast beef or turkey, cut up ½ teaspoon Herbes de Provence ¼ teaspoon black pepper 4 oz fresh mozzarella, diced small (1 cup) 4 large bell peppers, cut in half and seeded 2 cups brown rice, warmed

6 (4) PICCATA CHICKEN mashed beans & broccoli rabe MAKE AHEAD 1 pound cooked chicken breasts, sliced *from Meal #1 2 lemons, juiced (¼ cup) Cut vegetables: onion, broccoli rabe DIRECTIONS For piccata chicken 1. Heat a large skillet over medium heat and add oil. 2. When oil is hot, add onion and garlic and cook until starting to caramelize - about 5-7 minutes. 3. Add broth and lemon juice and cook until liquids have reduced by a third. 4. Add in capers, salt, pepper, and chicken and cook until heated through. For mashed beans and broccoli rabe 1. Heat a large skillet over medium heat and add oil, garlic, and rosemary; sauté for 1 minute. 2. Add broccoli rabe and cook until slightly tender, about 5 minutes. 3. Add in beans and broth and cook 2 minutes. Mash with potato masher or fork until chunky. Serve peaches alongside chicken and beans or as dessert. INGREDIENTS For piccata chicken 1 Tablespoon olive oil 1 yellow onion, diced small (1 cup) 1 clove garlic, minced ¼ cup low-sodium chicken broth (or white wine) ¼ cup lemon juice 2 Tablespoons capers Dash of kosher salt Dash of black pepper 1 pound cooked chicken breasts, sliced For mashed beans and broccoli rabe 1½ Tablespoons olive oil 2 cloves garlic, minced 2 teaspoons chopped rosemary 1 bunch broccoli rabe, chopped 2 (15 ounce) cans white beans, drained and rinsed ¼ cup low-sodium chicken broth 4 peaches, sliced

7 (5) VEGGIE PESTO PASTA MAKE AHEAD ½ cup pesto rosso * see prep guide 1 pound cooked asparagus * from Meal #1 4 cups cooked whole wheat pasta Cut vegetables: onion, broccoli rabe, mushrooms, bell pepper DIRECTIONS For veggie pesto pasta 1. Heat a very large non-stick skillet over medium heat and add oil, onion, garlic, and broccoli rabe. Cook for 3 minutes. 2. Add mushrooms and bell pepper and cook an additional 3-4 minutes. 3. Add in asparagus, pasta, and pesto, toss to coat. 4. Turn off heat; garnish with cheese, arugula, basil, and almonds. INGREDIENTS For veggie pesto pasta 1 Tablespoon olive oil 1 yellow onion, diced (1 cup) 2 cloves garlic, minced 1 bunch broccoli rabe, chopped 6 ounces brown mushrooms, sliced (2 cups) 1 green bell pepper, chopped (1 cup) 1 pound cooked asparagus 4 cups cooked whole wheat pasta ½ cup pesto rosso 4 ounces fresh mozzarella, diced (1 cup) 4 ounces arugula (about 4 cups) ¼ cup basil, chopped (¼ bunch) ¼ cup sliced almonds

8 CLASSIC June 5, 2015 Nutrition Information Grilled Chicken Serves: 4 Serving Size: 4 ounces Calories 150 kcal Fat 5 g Protein 26 g Saturated 0 g Carbohydrate 0 g Sugar 0 g Sodium 200 mg Calcium 0 %DV Fiber 0 g Iron 4 %DV Cholesterol 65 mg Pesto Rosso Serves: 4 Serving Size: 1 Tablespoon Calories 80 kcal Fat 8 g Protein 1 g Saturated 1 g Carbohydrate 2 g Sugar 1 g Sodium 25 mg Calcium 0 %DV Fiber 0 g Iron 2 %DV Asparagus Serves: 4 Serving Size: 4 ounces Calories 60 kcal Fat 3.5 g Protein 2 g Saturated 0 g Carbohydrate 4 g Sugar 2 g Sodium 60 mg Calcium 2 %DV Fiber 2 g Iron 15 %DV Brown Rice Serves: 4 Serving Size: 3/4 cup Calories 160 kcal Fat 1 g Protein 3 g Saturated 0 g Carbohydrate 34 g Sugar 0 g Sodium 0 mg Calcium 2 %DV Fiber 3 g Iron 4 %DV Honey Dijon Scallops Serves: 4 Serving Size: 4 ounces Calories 160 kcal Fat 4 g Protein 17 g Saturated 0 g Carbohydrate 14 g Sugar 8 g Sodium 860 mg Calcium 0 %DV Fiber 0 g Iron 4 %DV Cholesterol 35 mg

9 Spinach Bean Saute Serves: 4 Serving Size: 1 cup Calories 220 kcal Fat 7 g Protein 10 g Saturated 0.5 g Carbohydrate 28 g Sugar 2 g Sodium 220 mg Calcium 10 %DV Fiber 9 g Iron 25 %DV Grilled Peaches Serves: 4 Serving Size: 1 peach Calories 70 kcal Fat 2.5 g Protein 1 g Saturated 0 g Carbohydrate 13 g Sugar 11 g Sodium 0 mg Calcium 0 %DV Fiber 2 g Iron 0 %DV Philly Peppers Serves: 4 Serving Size: 1 stuffed pepper Calories 380 kcal Fat 13 g Protein 41 g Saturated 4 g Carbohydrate 26 g Sugar 7 g Sodium 710 mg Calcium 35 %DV Fiber 8 g Iron 20 %DV Cholesterol 70 mg Brown Rice Serves: 4 Serving Size: 1/2 cup Calories 110 kcal Fat 1 g Protein 2 g Saturated 0 g Carbohydrate 23 g Sugar 0 g Sodium 0 mg Calcium 0 %DV Fiber 2 g Iron 2 %DV Piccata Chicken Serves: 4 Serving Size: 4 ounces Calories 200 kcal Fat 9 g Protein 27 g Saturated 1 g Carbohydrate 3 g Sugar 1 g Sodium 420 mg Calcium 0 %DV Fiber 0 g Iron 4 %DV Cholesterol 65 mg

10 Mashed Beans and Broccoli Rabe Serves: 4 Serving Size: Calories 230 kcal Fat 7 g Protein 13 g Saturated 0.5 g Carbohydrate 29 g Sugar 2 g Sodium 100 mg Calcium 20 %DV Fiber 7 g Iron 25 %DV Cholesterol 10 mg Sliced Peaches Serves: 4 Serving Size: 1 peach Calories 40 kcal Fat 0 g Protein 1 g Saturated 0 g Carbohydrate 10 g Sugar 8 g Sodium 0 mg Calcium 0 %DV Fiber 2 g Iron 0 %DV Veggie Pesto Pasta Serves: 4 Serving Size: 3 cups prepared pasta Calories 470 kcal Fat 17 g Protein 25 g Saturated 4.5 g Carbohydrate 59 g Sugar 8 g Sodium 125 mg Calcium 45 %DV Fiber 13 g Iron 45 %DV Cholesterol 15 mg