CLASSIC September 27, 2013 PREP GUIDE MEAL #1 WEDNESDAY 3 Make Kebab meat *see Meal #1 for recipe MEATBALL LETTUCE WRAPS Cut vegetables: Peanut sauce o 1 onion, very finely chopped or grated Pineapple (for kebabs) broccoli slaw Bla o ½ onion, finely chopped (for pilaf) o 1 bell pepper, finely chopped MEAL #2 Cut vegetables: o 1 bunch asparagus, trimmed and cut into 3 inch pieces o 2 Portobello mushrooms, cut into strips MEAL #3 Make bolognese *see Meal #3 for recipe, can be made up to three days in advance Cut vegetables: o 1 onion, chopped small o 2 carrots, finely chopped Cook spaghetti squash *see recipe below MEAL #4 Cut vegetables: o 1 onion, chopped o 1 bell pepper, chopped o 1 bunch asparagus, trimmed and cut into 1 inch pieces MEAL #5 Cut vegetables o ½ onion, chopped o 1 large Portobello mushroom, chopped MENU MONDAY 1 LULEH OVEN KEBABS Spinach Bulgur Pilaf TUESDAY 2 BALSAMIC SALMON Asparagus and Portabellas WEDNESDAY 3 MEDITERRANEAN BOLOGNESE Spaghetti Squash THURSDAY 4 BULGUR RISOTTO with Crispy Pancetta FRIDAY 5 EGG SPAGHETTI NESTS Arugula Salad and Brown Rice For Spaghetti Squash (meal #3 & #5) 2 medium spaghetti squash 1. Preheat oven to 375 degrees and cut squash in half lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half. 2. Arrange squash in two 9- x 13- inch casserole dishes, cut sides down. Pour ½ cup water into the dish and bake until just tender, 30 to 35 minutes. Cool slightly to handle. 3. Rake a fork back and forth across the squash to remove its flesh in strands like spaghetti. Divide into equal portions and store in an airtight container. Brown Rice (Meal #5) 1 cup long grain brown rice, 2 cups low sodium broth (or water), Pinch of kosher salt (only if using water) 1. Pour all ingredients into a medium stockpot. Bring to boil, cover and reduce heat. Simmer for 15-20 minutes until liquid is absorbed. Remove lid and steam for an additional 5 minutes; makes 2 cups.
CLASSIC September 27, 2013 Shopping List (1) Luleh Kebabs (2) Balsamic Salmon (3) Mediterranean Bolognese (4) Bulgur Risotto (5) Egg Spaghetti Nests Recipe # Meat / Seafood Quantity Notes Est Cost 1,3 ground turkey 2 pounds 12 2 salmon, skinless 1 pound 12 4 pancetta 5 ounces 3 Recipe # Vegetables & Fruit Quantity Notes Est Cost 3,5 spaghetti squash 2 medium 5 1,3,4,5 onion 4 4 1,3,5 parsley sm bunch need 6-1/2 Tablespoons chopped 1.5 1,2,5 fresh mint sm bunch need 4-1/2 Tablespoons chopped 1.5 1,3,4,5 lemon 4 2 1,4 bell pepper 2 2 1 spinach leaves 6 oz 6 cups 3 2,4 asparagus 2 bunches 6 2,5 Portobello mushrooms 3 large 6 2,5 baby arugula 5 cups 8 oz 3 3 carrots 2 1 Recipe # Dairy Quantity Notes Est Cost 1,5 egg 7 3 3,4,5 parmesan cheese 1 cup 4 oz 3 Recipe # Bakery/Misc Quantity Notes Est Cost 1,3 corriander 3/4 teaspoon can use cinnamon 2 1,4 bulgur wheat 1-3/4 cup 2 3 crushed tomatoes 1 can 28 ounces 3 5 walnuts 1/2 cup 2 3,5 sun dried tomatoes 4 ounces 3 Fresh 20 Grocery Est Cost Per Dinner Cost Per Serving 80 16 4 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity olive oil 2 Tblsp + 1 tsp dried oregano grapeseed oil 1 Tablespoon herbes de provence 1 teaspoon balsamic vinegar 3 Tblsp + 2 tsp ground cumin 2 teaspoons white wine vinegar raw honey or 100% maple syrup 2 Tablespoon chicken or veggie broth: low sodium 4-3/4-5 cups organic tomato paste 2 Tablespoons garlic 13 cloves Dijon mustard or brown mustard kosher salt 2-3/4 teaspoons soy sauce or Braggs liquid amino acid black pepper 1-3/4 teaspoons whole grain pasta cayenne pepper long grain brown rice 1 cup paprika 1 Tablespoon whole wheat flour Find PANTRY DRESSINGS at /pantrydressings
(1) LULEH OVEN KEBABS spinach bulgur pilaf Luleh is a traditional Middle Eastern dish that is sometimes known as koodideh. Spiced ground meat is formed into long rolls and pressed onto a metal or wooden skewer; since we are using the oven and not the grill, the skewers are optional. We have used ground turkey here, but feel free to experiment with lamb, beef or any mixture your family enjoys! Make kebab meat, reserve half for Meal #3 Cut vegetables: onion, bell pepper For luleh oven kebabs 1. Heat oven to 400 degrees. 2. Mix ground turkey and remaining kebab ingredients in a large bowl until just combined; do not over mix. 3. Shape half of the meat mixture into 4 long football shapes on a baking sheet lined with parchment paper (you can form the meat around metal skewers if you would like a traditional kebab ). Refrigerate the other half of the uncooked meat for use in Meal #3. 4. Bake for about 25 minutes. Meanwhile For spinach bulgur pilaf 1. Heat a medium saucepan over medium heat and add oil. Once the oil is hot add the onions, bell pepper, and garlic. Cook for 3 minutes. 2. Add the bulgur wheat and toss to coat with oil and vegetables. Add chicken broth. When it comes to a simmer, stir in spinach, salt and pepper. 3. Cover, turn heat to low, and cook 15 minutes. Turn off heat and let sit an additional 5 minutes. Fluff and add lemon. Serve one luleh kebab over warm pilaf. For luleh oven kebabs 2 pounds ground turkey 1 onion, very finely chopped or grated 4 cloves garlic, minced ¼ cup finely chopped parsley 3 Tablespoons finely chopped mint 2 Tablespoons tomato paste 1 egg 2 teaspoons cumin 1 Tablespoon paprika ¼ teaspoon ground coriander or cinnamon 1½ teaspoons salt ½ teaspoon black pepper Zest of 1 lemon For spinach bulgur pilaf 1 Tablespoon olive oil ½ onion, finely chopped 1 bell pepper, finely chopped 2 cloves garlic, minced 3/4 cup bulgur wheat 1 cup chicken broth 6 ounces spinach leaves, about four large handfuls, chopped ¼ teaspoon kosher salt Dash black pepper Juice and zest of 1 lemon
(2) BALSAMIC SALMON asparagus and portabellas Cut vegetables: asparagus, mushrooms For balsamic salmon 1. Heat oven to 400 degrees. 2. Combine balsamic vinegar, syrup, garlic, mint, salt, and pepper in a 1 gallon re- sealable bag and add salmon fillets. 3. Marinate 5-15 minutes. Put salmon and half of marinade in a baking dish; discard remaining marinade. 4. Cook 12-15 minutes or until desired doneness. Serve with pan drippings over vegetables. Meanwhile For asparagus and portabellas 1. Toss oil, asparagus, mushrooms, salt, and pepper on a foil lined baking sheet. 2. Put in the 400 degree oven with the salmon and cook 10-15 minutes or until fork tender. Toss with arugula and serve immediately. For balsamic salmon 1 pound skinless salmon, cut into 4 fillets 3 Tablespoons balsamic vinegar 1 Tablespoon maple syrup 3 cloves garlic, minced 1 Tablespoon chopped mint ¼ teaspoon kosher salt Dash of black pepper For asparagus and portabellas 1 Tablespoon grapeseed oil 1 bunch of asparagus, trimmed and cut into 3 inch pieces 2 large Portobello mushrooms, cut into strips ⅛ teaspoon kosher salt Dash black pepper One handful of baby arugula (about 1 cup)
(3) MEDITERRANEAN BOLOGNESE spaghetti squash Cut vegetables: onion, carrots Bolognese can be made up to 3 days in advance Cook spaghetti squash *see prep guide Luleh kebab meat * see Meal #1 for recipe For Mediterranean bolognese 1. Heat a large pot over medium heat and add oil. Once oil is hot, add onions, carrots and garlic; cook for 2 minutes. 2. Add in ground meat mixture and sun- dried tomatoes. Cook until meat is cooked through. 3. Add in remaining bolognese ingredients. Simmer for 15 minutes and serve over spaghetti squash. Garnish with parmesan and parsley. To reheat spaghetti squash (if cooked ahead) Add spaghetti squash and 1 Tablespoon of water to a medium sauce pan with a lid. Heat gently for 5-7 minutes until heated through, drain any remaining liquid before serving. For Mediterranean bolognese ½ Tablespoon olive oil 1 onion, chopped small 2 carrots, finely chopped 3 cloves garlic, minced 1 pound luleh kebab meat * see Meal #1 2 ounces (about 10 halves) sun- dried tomatoes, chopped 3/4 cup chicken broth or red wine 1 large (28 ounce) can organic crushed tomatoes 1 Tablespoon maple syrup ½ teaspoon kosher salt ¼ teaspoon black pepper 1 teaspoon Italian seasoning or Herbes de Provence ½ teaspoon ground coriander or cinnamon Juice of 1 lemon Garnish ¼ cup parmesan cheese 2 Tablespoons chopped parsley 1 medium spaghetti squash cooked, *see prep guide
(4) BULGUR RISOTTO WITH PANCETTA Cut vegetables: onion, bell pepper, asparagus For bulgur risotto with pancetta 1. In medium saucepan, cook pancetta on medium heat until crispy. Remove pancetta and set aside. Leave only ½ Tablespoon of drippings in pan. 2. Heat broth in separate sauce pan until hot. 3. In the pot with drippings, add in onions, pepper, and garlic and cook over medium heat for 2 minutes and then add asparagus and bulgur. 4. Add ½ cup warm broth to bulgur; stir and cook until liquid is absorbed. Continue adding broth ½ cup at a time (allow liquid to be absorbed each time before adding more) - total cooking time is about 15-17 minutes. Risotto should be creamy, but not mushy. Remove from heat and add pepper, zest and parmesan. 5. Top with crispy pancetta bits. For bulgur risotto with pancetta 5 ounces pancetta, finely diced ½ onion, chopped 1 bell pepper, chopped 1 clove garlic, mince 1 bunch of asparagus, root ends trimmed, chopped in 1 inch pieces 1 cup bulgur wheat, lightly toasted in dry pan 3-3¼ cups chicken or vegetable broth Dash of black pepper Zest of 1 lemon (save juice for Meal #5) ¼ cup grated parmesan cheese
(5) EGG SPAGHETTI NESTS arugula salad and brown rice Cut vegetables: onion, mushroom 1 spaghetti squash, cooked *see prep guide For egg spaghetti nests 1. Heat oven to 375 degrees. 2. In medium, nonstick skillet over medium heat add olive oil. Once oil is hot, add onion, sun- dried tomatoes, mushrooms, salt, and pepper. Cook for about 3-4 minutes until softened. 3. Toss vegetables with spaghetti squash, parsley, mint, and parmesan cheese. 4. On a baking sheet lined with parchment paper (or cooking spray) make 6 nests of spaghetti squash mixture by making piles and making a well in the center for the egg. 5. Crack an egg in each nest and bake for about 15 minutes until the yolk is to your liking. Serve with arugula salad and brown rice. For arugula salad Toss all ingredients together and serve immediately. For egg spaghetti nests ½ Tablespoon olive oil ½ onion, chopped 2 ounces sun- dried tomatoes, chopped 1 large Portobello mushroom, chopped ¼ teaspoon kosher salt Dash of black pepper 1 medium spaghetti squash, cooked *see prep guide ½ Tablespoon chopped parsley ½ Tablespoon chopped mint ¼ cup grated parmesan cheese 6 large, organic eggs For arugula salad 4 large handfuls of baby arugula, about 6 ounces 1 teaspoon olive oil 2 teaspoon balsamic vinegar ½ cup walnut pieces ¼ cup parmesan cheese, grated 2 teaspoons lemon juice 2 cups brown rice as a side dish
Classic Sept 27th Nutrition Information Luleh oven kebabs Serves: 4 Serving Size: 1 kebab (about 4 ounces) Calories 195 kcal Fat 10 g Protein 22.7 g Saturated 2.7 g Carbohydrate 3.6 g Sugar 1.4 g Sodium 463 mg Calcium 4.7 %DV Fiber 0.8 g Iron 12 %DV Cholesterol 108 mg Spinach bulgar pilaf Serves: 4 Serving Size: 1/2 cup Calories 169 kcal Fat 4.1 g Protein 6.2 g Saturated 0.6 g Carbohydrate 31.3 g Sugar 4.4 g Sodium 181 mg Calcium 8.5 %DV Fiber 8.6 g Iron 13 %DV Cholesterol 0 mg Balsamic salmon Serves: 4 Serving Size: 1 prepared fillet Calories 226 kcal Fat 7.2 g Protein 22.7 g Saturated 1.1 g Carbohydrate 16 g Sugar (maple syrup) 14 g Sodium 179 mg Calcium 4.2 %DV Fiber 0 g Iron 5.9 %DV Cholesterol 62 mg Asparagus and portabellas Serves: 4 Serving Size: 3/4 cup Calories 71 kcal Fat 3.9 g Protein 4.2 g Saturated 0 g Carbohydrate 7.5 g Sugar 4.2 g Sodium 135 mg Calcium 3.9 %DV Fiber 3.3 g Iron 14 %DV Cholesterol 0 mg Mediterranean bolognese Serves: 4 Serving Size: 1 1/4 cup (with garnish) Calories 390 kcal Fat 14 g Protein 29.5 g Saturated 3.9 g Carbohydrate 42 g Sugar 28 g Sodium 940 mg Calcium 20 %DV Fiber 7.8 g Iron 26 %DV Cholesterol 112 mg
Spaghetti squash Serves: 4 Serving Size: 1 cup Calories 76 kcal Fat 0.7 g Protein 1.9 g Saturated 0 g Carbohydrate 18.1 g Sugar 6.8 g Sodium 2 mg Calcium 4.5 %DV Fiber 5.7 g Iron 5 %DV Cholesterol 0 mg Millet risotto with pancetta Serves: 4 Serving Size: 1 cup Calories 382 kcal Fat 14 g Protein 18.4 g Saturated 5.1 g Carbohydrate 47 g Sugar 6.1 g Sodium 332 mg Calcium 12 %DV Fiber 7.9 g Iron 24 %DV Cholesterol 17 mg Egg spaghetti nests Serves: 4 Serving Size: 1 1/2 nests Calories 235 kcal Fat 11 g Protein 15 g Saturated 3.6 g Carbohydrate 21.4 g Sugar 11 g Sodium 372 mg Calcium 15 %DV Fiber 4.5 g Iron 18 %DV Cholesterol 283 mg Arugula salad Serves: 4 Serving Size: 1/2 cup Calories 140 kcal Fat 12 g Protein 5.2 g Saturated 2 g Carbohydrate 4.3 g Sugar 1.9 g Sodium 90 mg Calcium 15 %DV Fiber 1.5 g Iron 5.8 %DV Cholesterol 4 mg