FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions (use ¾ cup for Meal #2, ¾ cup for Meal #5) * ¼ lemon zested and juiced (¾ Tablespoon juice, ¾ teaspoon zest) Cut vegetables: o ¼ pound Brussels sprouts, stem cut and sliced thin (about 6) MEAL #3 Make dressing *see Meal #3 for recipe Cut vegetables: o ¼ small head cabbage, shredded o ½ carrot, shredded o ¼ green bell pepper, sliced thin MENU MONDAY CUBAN PORK CHOPS Black Beans & Zucchini TUESDAY ROASTED LEMON & OLIVE COD Brussels Sprouts Brown Rice WEDNESDAY SHREDDED PORK SANDWICH Warm Peanut Slaw THURSDAY ORANGE CUMIN DRUMSTICKS Black Bean, Corn & Mango Relish FRIDAY VEGGIE RICE BOWL Lemon Vinaigrette MEAL #4 ½ orange juiced (2 Tablespoons) Make marinade *see Meal #4 for recipe Marinate drumsticks up to 1 hour * see Meal #4 for recipe Cut vegetables: o ¼ green bell pepper, small dice o 1 scallion, chopped MEAL #5 Make lemon vinaigrette *see Meal #5 for recipe Cut vegetables: o 1 carrot, shredded o ½ green bell pepper, sliced thin o 1 medium zucchini, diced o 1 scallion, chopped * To warm cooked grains on dinner night, add to a medium saucepot with ½ Tablespoon water per 1 cup of cooked grains. Heat over low heat for 5 minutes until warm. Fluff with a fork before serving.
(1) Cuban Pork Chops (2) Lemon Olive Cod (3) Shredded Pork Sandwich (4) Orange Cumin Drumsticks (5) Veggie Bowls FOR ONE Fall/Winter Sample Plan Shopping List Recipe # Meat / Seafood Quantity Notes Est Cost 1,3 pork chops, boneless 2 (4-6 oz) thick cut 5 2 cod fillets 1 (6 oz) filet 3 4 chicken drumsticks 3 drumsticks about 1/2 pound 2.25 Recipe # Vegetables & Fruit Quantity Notes Est Cost 1,4 oranges 1 1 1,2,5 lemon 1 0.5 1,4 cilantro 1 sm bunch need 1/4 cup chopped leaves 1.5 1,4,5 zucchini 2 medium 1.75 2,3,4,5 parsley 1 sm bunch need 1/4 cup chopped leaves 1.5 2 Brussels sprouts 1/4 pound about 6 1 3 cabbage 1 small will need 1/4 small head 2.5 3,5 carrots 2 1 3,4,5 green bell pepper 1 1 3,4,5 scallions 1 sm bunch need 3 scallions 1 4 frozen corn 1/4 cup 1 1,4 mango 1 1 Recipe # Dairy Quantity Notes Est Cost Recipe # Bakery/Misc Quantity Notes Est Cost 1,4 black beans 1 (15 oz) can 2 2 kalamata olives 1-1/4 Tablespoons 1 3 whole wheat rolls 1 1 3,5 roasted peanuts 1/4 cup 2 5 garbanzo beans (chickpeas) 1 (15 oz) can need 1/4 can 2 Fresh 20 Grocery Est $33.00 Cost Per Dinner $6.60 Cost Per Serving $6.60 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity olive oil 3 Tablespoons dried oregano 1/2 teaspoon grapeseed oil herbes de provence Pinch balsamic vinegar ground cumin 1 teaspoon white wine vinegar 1/2 Tablespoon raw honey or 100% maple syrup 2-1/2 teaspoons chicken or veggie broth: low sodium 1 Tablespoon organic tomato paste garlic 5 cloves Dijon mustard or brown mustard 1/4 teaspoon kosher salt 1 teaspoon soy sauce or Braggs liquid amino acid 1 teaspoon black pepper 1 teaspoon whole grain pasta cayenne pepper pinch long grain brown rice (dry) 3/4 cup paprika whole wheat flour Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings
(1) CUBAN PORK CHOPS black beans and zucchini MAKE AHEAD Cut fruit and vegetables: oranges, zucchini DIRECTIONS For Cuban pork chops 1. Place pork chops in a slow cooker; add all other ingredients on top. 2. Cook for about 4 hours on low or 2 hours on high, internal temperature of pork should be 145 F. 3. Leave one pork chop in the slow cooker to keep warm, remove the other to a serving plate. 4. Serve the pork chop with black beans, zucchini, and sliced mango. 5. Shred the reserved pork chop and combine with remaining juices from slow cooker. Refrigerate for Meal #3. Meanwhile For black beans Heat oil in a small sauce pot over medium heat; add garlic and sauté for 30 seconds. Add beans, season with cumin, and heat until warmed through. For zucchini 1. Heat a small non-stick skillet over medium high heat and add oil. When oil is hot add zucchini. 2. Season with salt and pepper and cook for about 3-4 minutes. 3. Save ¼ of the zucchini for Meal #4. INGREDIENTS For Cuban pork chops 2 (4-6 oz) thick cut, boneless pork chops ½ orange, peeled and chopped 1 Tablespoon lemon juice (½ lemon) 1-2 cloves of garlic ½ teaspoon cumin ½ teaspoon oregano leaves ¼ teaspoon kosher salt Dash of black pepper 2 Tablespoons chopped cilantro For black beans ½ Tablespoon olive oil 1 small clove garlic, minced ½ (15 ounce) cans no-salt added black beans Dash of cumin For zucchini ¾ teaspoon olive oil 1 medium zucchini, sliced Pinch of kosher salt Pinch of black pepper ½ mango, sliced Dairy Free: Gluten Free: Vegetarian: Omit Cuban pork chop recipe. In a medium sauce pan, combine one (15 oz) can black beans, ½ orange peeled and chopped, squeeze of lemon juice, 1 minced garlic clove, pinch each of cumin, oregano, salt and pepper, 2 Tablespoons chopped cilantro leaves, and 1 teaspoon olive oil. Simmer over low heat for up to 30 minutes. Serve with zucchini and mango slices. www.thefresh20.com
(2) ROASTED LEMON AND OLIVE COD Brussels sprouts and brown rice OVEN TEMPERATURE: 400 F MAKE AHEAD ¾ cup cooked brown rice ¼ lemon zested and juiced (¾ Tablespoon juice, ¾ teaspoon zest) Cut vegetables: Brussels sprouts DIRECTIONS For roasted lemon and olive cod 1. Heat oven to 400 F. 2. Place cod in a small baking dish. Combine broth, lemon zest & juice, olives, salt, pepper and cayenne and pour over fish. 3. Cook for about 10-12 minutes until fish is flakey, garnish with parsley before serving. For Brussels sprouts 1. Heat a small nonstick skillet over medium-high heat and add olive oil. 2. When oil is hot, add Brussels sprouts and salt and toss frequently until lightly browned, about 2-4 minutes. INGREDIENTS For roasted lemon and olive cod 1 (6 oz) cod filet 1 Tablespoon low sodium chicken broth or white wine ¾ teaspoon lemon zest (¼ lemon) ¾ Tablespoon lemon juice (¼ lemon) 1 heaping Tablespoon pitted kalamata olives, chopped Pinch of kosher salt Pinch of black pepper Pinch of cayenne, optional 1 Tablespoon chopped parsley For Brussels sprouts ½ Tablespoon olive oil ¼ pound Brussels sprouts, stems cut, sliced thin (about 6) Pinch of kosher salt ¾ cup cooked brown rice, warmed Dairy Free: Gluten Free: Vegetarian: Use gluten free broth. Omit cod recipe. Preheat oven to 400 F. In a small, lightly oiled baking dish combine; ½ (15 oz) can cannellini beans, 1 Tablespoon broth, 1 teaspoon lemon juice, pinch of lemon zest, 1 heaping Tablespoon chopped kalamata olives, pinch of salt, pepper and cayenne (optional). Bake for 10 minutes, serve over ¾ cup rice and garnish with 1 Tablespoon chopped parsley. Serve with Brussels sprouts. www.thefresh20.com
(3) SHREDDED PORK SANDWICH warm peanut slaw MAKE AHEAD 1 Cuban pork chop, shredded *from Meal #1 Make dressing *see recipe below Cut vegetables: cabbage, carrots, bell pepper DIRECTIONS For shredded pork sandwich 1. Heat shredded pork in small saucepan until warmed through. 2. Toast bun if desired. Serve shredded pork on buns with coleslaw. Meanwhile For dressing Combine dressing ingredients and whisk until smooth. For warm peanut slaw 1. Heat a nonstick skillet over medium heat and add oil. 2. When oil is hot, add cabbage, carrot, bell pepper, and scallion. Cook for 1-2 minutes stirring frequently. 3. Turn off heat, stir in parsley, peanuts, and dressing. Dairy Free: INGREDIENTS For shredded pork sandwich 1 Cuban pork chop, shredded 1 whole wheat roll, sliced in half For dressing 1 teaspoon maple syrup ½ Tablespoon white wine vinegar or red wine vinegar ½ small clove garlic, minced Pinch of Herbes de Provence Pinch of kosher salt and pepper 1 teaspoon olive oil For warm peanut slaw 1 teaspoon olive oil ¼ small head cabbage, shredded ½ carrot, shredded ¼ green bell pepper, sliced thin ½ scallion, chopped 1 Tablespoon chopped parsley 2 Tablespoons roasted peanuts Gluten Free: Vegetarian: Serve shredded pork in two warmed corn tortillas. Omit pork sandwich. Make dressing as above. Add a heaping ⅓ cup of shelled edamame to peanut slaw. Serve warm slaw in a whole wheat pita with ½ an orange, sliced, on the side. www.thefresh20.com
(4) ORANGE CUMIN DRUMSTICKS black bean, corn & mango relish OVEN TEMPERATURE: 400 F MAKE AHEAD Sautéed zucchini *from Meal #1 ½ orange, juiced (2 Tablespoons) Make marinade * see recipe below Marinate drumsticks for up to 1 hour * see recipe below Cut vegetables: bell pepper, scallion DIRECTIONS For orange cumin drumsticks 1. Combine marinade ingredients (orange juice through black pepper) in a small bowl. Brush over drumsticks and let marinate for at least 10 minutes, up to 1 hour, in refrigerator. 2. Heat oven to 400 F. 3. Transfer drumsticks to a foil lined baking sheet for 20-25 minutes, turning once (until meat closest to bone is no longer pink and juices run clear). Meanwhile For black bean, corn and mango relish 1. Heat a small non-stick skillet over medium heat and add oil. 2. When oil is hot, add bell pepper, corn, and scallions. Cook 1-2 minutes then add beans, zucchini, salt, and pepper. 3. Toss to heat then add mango, cilantro and parsley and serve. INGREDIENTS For orange cumin drumsticks 2 Tablespoons orange juice (½ orange) ¼ teaspoon cumin ¾ teaspoon low sodium soy sauce ¾ teaspoon maple syrup 1 small clove garlic, minced Pinch of black pepper 3 chicken drumsticks, about ½ pound For black bean, corn and mango relish 1 teaspoon olive oil ¼ green bell pepper, diced small ¼ cup frozen corn 1 scallion, chopped ¼ (15 ounce) can black beans, rinsed and drained ¼ sautéed sliced zucchini Pinch of kosher salt Pinch of black pepper ¼ mango, peeled and diced 2 Tablespoons chopped cilantro 1 Tablespoon chopped parsley Dairy Free: Gluten Free: Vegetarian: Use gluten free soy sauce. Make orange cumin sauce by omitting chicken from drumstick recipe. Drizzle sauce over ¾ cup cooked quinoa and serve with black bean, corn, and mango relish. www.thefresh20.com
(5) VEGGIE RICE BOWLS lemon vinaigrette MAKE AHEAD ¾ cups cooked brown rice Make lemon vinaigrette * see recipe below Cut vegetables: carrots, bell peppers, zucchini, scallions DIRECTIONS For veggie rice bowls 1. Heat a small non-stick skillet over medium-high heat and add olive oil. 2. Add carrots, bell pepper, zucchini, and garlic. Cook 3-4 minutes. 3. Add scallion, beans, salt, and pepper. 4. Serve over warmed rice with drizzle of lemon vinaigrette and garnish with peanuts. INGREDIENTS For veggie rice bowls ¾ teaspoon olive oil 1 carrot, shredded ½ green bell pepper, sliced thin 1 medium zucchini, diced 1 small cloves garlic, minced 1 scallion, chopped ¼ (15 oz) can garbanzo beans, drained and rinsed Pinch of kosher salt Pinch of black pepper ¾ cup cooked brown rice, warmed 2 Tablespoons roasted peanuts For lemon olive vinaigrette Whisk ingredients together. Dairy Free: Gluten Free: Use gluten free Dijon mustard. For lemon vinaigrette ¾ Tablespoon lemon juice (¼ lemon) ¼ teaspoon Dijon mustard ½ teaspoon maple syrup ¾ teaspoon olive oil 1 Tablespoon chopped parsley Vegetarian: www.thefresh20.com
FOR ONE Fall/Winter Sample Plan Nutrition Information Cuban Pork Loin Serves: 1 Serving Size: 4 ounces Calories 150 kcal Fat 2.5 g Protein 24 g Saturated 1 g Carbohydrate 5 g Sugar 3 g Sodium 300 mg Calcium 4 %DV Fiber 1 g Iron 8 %DV Cholesterol 75 mg Black Beans Serves: 1 Serving Size: just over 1/3 cup Calories 200 kcal Fat 5 g Protein 11 g Saturated 1 g Carbohydrate 28 g Sugar 0 g Sodium 25 mg Calcium 10 %DV Fiber 9 g Iron 15 %DV Cholesterol 0 mg Zucchini Serves: 1 Serving Size: 3/4 cup Calories 40 kcal Fat 2 g Protein 2 g Saturated 0 g Carbohydrate 5 g Sugar 3 g Sodium 70 mg Calcium 2 %DV Fiber 1 g Iron 4 %DV Cholesterol 0 mg Mango Serves: 1 Serving Size: 1/2 mango Calories 70 kcal Fat 0 g Protein 0 g Saturated 0 g Carbohydrate 17 g Sugar 15 g Sodium 0 mg Calcium 0 %DV Fiber 1 g Iron 0 %DV Cholesterol 0 mg Roasted Lemon and Oil Cod Serves: 1 Serving Size: 5 ounces Calories 160 kcal Fat 3 g Protein 30 g Saturated 0 g Carbohydrate 2 g Sugar 0 g Sodium 300 mg Calcium 2 %DV Fiber 0 g Iron 4 %DV Cholesterol 75 mg
Brussels Sprouts Serves: 1 Serving Size: 4 ounces Calories 110 kcal Fat 8 g Protein 3 g Saturated 1 g Carbohydrate 6 g Sugar 3 g Sodium 150 mg Calcium 2 %DV Fiber 4 g Iron 0 %DV Brown Rice Serves: 1 Serving Size: 3/4 cup Calories 180 kcal Fat 1 g Protein 5 g Saturated 0 g Carbohydrate 35 g Sugar 0 g Sodium 55 mg Calcium 2 %DV Fiber 3 g Iron 6 %DV Shredded Pork Sandwich Serves: 4 Serving Size: 1 prepared sandwich with 4 ounces pork Calories 240 kcal Fat 4.5 g Protein 27 g Saturated 1 g Carbohydrate 24 g Sugar 6 g Sodium 490 mg Calcium 6 %DV Fiber 4 g Iron 15 %DV Cholesterol 75 mg Peanut Slaw Serves: 1 Serving Size: 1 1/2 cups Calories 210 kcal Fat 14 g Protein 6 g Saturated 2 g Carbohydrate 15 g Sugar 8 g Sodium 100 mg Calcium 8 %DV Fiber 4 g Iron 4 %DV Orange Cumin Drumsticks Serves: 1 Serving Size: 3 drumsticks Calories 300 kcal Fat 9 g Protein 43 g Saturated 2 g Carbohydrate 8 g Sugar 7 g Sodium 350 mg Calcium 4 %DV Fiber 0 g Iron 10 %DV Cholesterol 205 mg
Black Bean and Corn Relish Serves: 1 Serving Size: Calories 190 kcal Fat 4 g Protein 7 g Saturated 0.5 g Carbohydrate 24 g Sugar 11 g Sodium 140 mg Calcium 6 %DV Fiber 7 g Iron 10 %DV Veggie Rice Bowl Serves: 1 Serving Size: 1 cup vegetable mixture, 2 Tablespoons peanuts 1 1/2 Tablespoon dressing Calories 340 kcal Fat 18 g Protein 13 g Saturated 2.5 g Carbohydrate 35 g Sugar 11 g Sodium 210 mg Calcium 10 %DV Fiber 8 g Iron 15 %DV Brown Rice Serves: 1 Serving Size: 3/4 cup Calories 180 kcal Fat 1 g Protein 5 g Saturated 0 g Carbohydrate 35 g Sugar 0 g Sodium 55 mg Calcium 2 %DV Fiber 3 g Iron 6 %DV