FOR ONE November 11, 2016

MENU

MONDAY ① SLOW COOKER POT ROAST

TUESDAY ②

CHILE RUBBED FISH Mushroom Quinoa

WEDNESDAY ③ LEMON CHICKEN

Colcannon

THURSDAY ④ POT ROAST SANDWICH

Warm Slaw

FRIDAY ⑤ VEGGIE QUINOA SOUP

PREP GUIDE

MEAL #1

Cut vegetables: o ¼ yellow onion o 1 carrot, in chunks o 1 stalk celery, in chunks o 2 ounces cremini mushrooms, halved (¾ cup)

MEAL #2

1¾ cups cooked quinoa prepared according to package direc-tions *for the week

Cut vegetables: o 3 ounces cremini mushrooms, quartered (1-1¼ cups) o ½ cup chopped kale

MEAL #3

¼ lemon, zested & juiced (2¼ teaspoons juice, ½ teaspoon zest)

Cut vegetables: o 1 cup chopped green cabbage o ¼ bunch kale, chopped (1 cup)

MEAL #4

Cut vegetables: o ¼ small yellow onion, sliced thin o 1 cup chopped green cabbage o ½ bell pepper, sliced thin

MEAL #5

Cut vegetables:

o ¼ yellow onion, diced (¼ cup) o 1 carrot, diced (½ cup) o 1 stalk celery, diced (½ cup) o ¼ bulb fennel, diced (½ cup) o ½ cup chopped kale

FOR ONE November 11, 2016

Shopping List

Recipe # Meat / Seafood Quantity Notes Est Cost

1,4 chuck roast * 3/4 pound 3

2 rockfish fillets 1/3 pound 3

3 chicken tenders 1/3 pound 2

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,3 potatoes 2/3 pound 2

1,4,5 yellow onion 1 1

1,5 carrots 2 0.5

1,5 celery 2 stalks 0.5

1,2 mushrooms 5 ounces 2

2,5 thyme few sprigs 1

2,3,5 kale 1 bunch 2

3 lemon 1 0.5

3,4 green cabbage 1 head 2

4 bell peppers 1 1

5 fennel bulb 1 2

Recipe # Dairy Quantity Notes Est Cost

4 Greek yogurt, plain, low fat 1 Tablespoon 1

5 parmesan cheese 1 Tablespoon 2

Recipe # Bakery/Misc Quantity Notes Est Cost

2,5 quinoa 1 cup 1

2,3,5 pine nuts 3 Tablespoons 2

2 chile powder 1/4 teaspoon 0.5

4 horseradish 1/2 teaspoon 1

4 whole wheat rolls 1 2

5 diced tomatoes 1 (15 oz) can 1.5

Fresh 20 Grocery Est $28.50 Cost Per Dinner $5.70

Cost Per Serving $5.70

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 3 Tablespoons

grapeseed oil herbes de provence 1/4 teaspoon

balsamic vinegar

white wine vinegar 1 Tablespoon raw honey or 100% maple syrup 1 teaspoon

chicken or veggie broth: low sodium 2 cups organic tomato paste 1 teaspoon

garlic 3 cloves Dijon mustard or brown mustard

kosher salt 1 teaspoon soy sauce or Braggs liquid amino acid

black pepper 1/2 teaspoon

cayenne pepper long grain brown rice

paprika

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

(1) Pot Roast (2) Chile Rubbed Fish (3) Lemon Chicken (4) Pot Roast Sandwich (5) Veggie Quinoa Soup

whole grain pasta

whole wheat flour

dried oregano

ground cumin

* can buy beef stew meat cubes

optional

PA

NTR

Y S

TAP

LES

need 2 teaspoons chopped

sub any white fish fillet or chicken tenders

russett or new potatoes

cremini or brown mushrooms

optional

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(1) SLOW COOKER POT ROAST

INGREDIENTS For slow cooker pot roast ⅔ pound potatoes, cubed large ¼ yellow onion, quartered 1 carrot, in chunks 1 stalk celery, in chunks 2 ounces cremini mushrooms, halved (¾ cup) ½ clove garlic ¾ pound beef stew meat (chuck roast) ¼ teaspoon kosher salt Dash of black pepper ¼ teaspoon Herbes de Provence ¾ teaspoon tomato paste ½ cup low-sodium chicken or beef broth

MAKE AHEAD • Cut vegetables: onion, carrots, celery, mushrooms

DIRECTIONS For slow cooker pot roast

1. Put all the vegetables and garlic in a small slow cooker (see Kitchen Note). When putting potatoes in slow cooker do not mix with other vegetables, you will be saving half the potatoes only for Meal #3.

2. Season meat with salt, pepper, and Herbes and put in cooker. 3. Whisk together tomato paste and broth and pour over. 4. Heat on high for 2 hours or low 4 hours. 5. Save half the potatoes for Meals #3, save half the meat and ¼

cup of the juice for Meal #4. Kitchen Note: To cook in an oven, follow directions above putting ingredients in a Dutch oven. Cook 2 hours at 300°F. Dairy Free: Gluten Free: Use gluten free broth. Vegetarian: Omit above, prepare Butternut & Black Beans:

Heat ½ Tablespoon oil in a skillet over medium heat and add ¼ cup diced onion. Cook 1-2 minutes. Add ½ minced garlic clove, ½ teaspoon minced ginger, and a pinch of crushed red pepper and cumin. Add roasted squash (see prep guide), ¾ can black beans, ¼ can diced tomatoes, and a pinch of salt and pepper; cook 5 minutes. Remove from heat and add ½ Tablespoon lime juice. Save half for Meal #4. Serve remaining over ¾ cup cooked brown rice topped with 2 Tablespoons cheddar cheese.

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(2) CHILE RUBBED FISH mushroom quinoa

MAKE AHEAD • ¾ cup cooked quinoa prepared according to package directions • Cut vegetables: mushrooms, kale

DIRECTIONS For mushrooms quinoa

1. Heat a skillet over medium heat and add oil and garlic, sauté 30 seconds.

2. Add mushrooms and cook for about 2-3 minutes, then add thyme and kale and cook for another 1-2 minutes.

3. Add salt, pepper, and quinoa and cook until warmed through. 4. Garnish with pine nuts.

Meanwhile For chile rubbed fish

1. Heat a non-stick skillet over medium- high heat and add olive oil.

2. Season fish with chile powder, salt, and pepper. 3. Sauté fish for about 2-3 minutes on each side. 4. Serve with quinoa.

Dairy Free: Gluten Free: Vegetarian: Omit above, prepare Mushroom Quinoa:

Heat a skillet over medium heat and add ½ Tablespoon oil and 1 minced garlic clove; sauté 30 seconds. Add 1 cup chopped cremini mushrooms and cook 2 minutes; add ¼ can white beans, ¼ teaspoon chopped thyme, 1 cup chopped kale and cook 1 minute. Stir in 1 Table-spoon broth. Season with salt and pepper and add 1 cup cooked quinoa; stir to warm through. Garnish with 1 Tablespoon each pine nuts and parmesan cheese.

INGREDIENTS For mushroom quinoa ½ Tablespoon olive oil ½ clove garlic, chopped small 3 ounces cremini mushrooms, quartered (1-1¼ cups) ¼ teaspoon chopped thyme ½ cup chopped kale Pinch of kosher salt Pinch of black pepper ¾ cup cooked quinoa 2 teaspoons pine nuts, optional For chile rubbed fish ¾ teaspoon olive oil ⅓ pound rockfish fillets (rockfish is a flaky white Pacific fish; sub any white fish fillet or chicken tenders) Pinch of chile powder Pinch of kosher salt Pinch of black pepper

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(3) LEMON CHICKEN colcannon

INGREDIENTS For lemon chicken ⅓ pound chicken tenders ½ garlic clove, minced 2¼ teaspoons lemon juice ½ teaspoon lemon zest Dash of kosher salt Dash of black pepper 1 teaspoon olive oil 1 Tablespoon toasted pine nuts, optional For colcannon ½ Tablespoon olive oil ½ clove garlic, minced 1 cup chopped green cabbage 1 cup chopped kale Pinch of kosher salt Pinch of black pepper ⅓ pound cooked potatoes *from Meal #1

OVEN TEMPERATRE: 375°F MAKE AHEAD

• Marinate chicken for 5 minutes • ⅓ pound cooked potatoes *from Meal #1 • ¼ lemon, zested & juiced (2¼ teaspoons lemon juice, ½ tea-

spoon zest) • Cut vegetables: cabbage, kale

DIRECTIONS For lemon chicken

1. Heat oven to 375°F. 2. Combine garlic, lemon, salt, pepper, and oil. Add chicken, coat

well, and refrigerate at least 5 minutes. 3. Put chicken in a baking dish and cook for about 15-20 minutes,

turning occasionally. 4. Sprinkle with pine nuts before serving, if desired

For colcannon

1. Heat a non-stick skillet over medium heat and add olive oil and garlic; cook for 1-2 minutes.

2. Add cabbage, kale, salt, and pepper and cook for 5 minutes. 3. Add potatoes, mash together, and cook until warmed through.

Dairy Free: Gluten Free: Vegetarian: Omit above, serve Kale Brown Rice Bowl:

1. Sauté 1½ cups kale in 1 teaspoon oil until wilted. Sea-son with a pinch of minced ginger, red pepper, salt, and pepper.

2. In a skillet, heat 1 teaspoon oil and sauté ½ cup sliced fennel; cook 2 minutes. Add a pinch of minced garlic and ½ cup sliced cremini mushrooms; cook 2-3 minutes. Add 1-2 Tablespoon pine nuts, remove from heat, and season with salt and pepper.

3. To assemble bowl, place ¾ cup warm cooked brown rice in a bowl and top with sautéed kale and mush-room/fennel mixture, top with 1-2 sliced hard boiled eggs. Garnish with lime wedge.

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(4) POT ROAST SANDWICH warm slaw

INGREDIENTS For pot roast sandwich ¼ pound cooked pot roast, sliced * from Meal #1 ¼ cup pot roast juice * from Meal #1 ½ teaspoon horseradish 1 Tablespoon low-fat Greek yogurt Pinch of black pepper 1 whole wheat roll, sliced in half For warm slaw ¾ teaspoon olive oil ¼ yellow onion, sliced thin 1 cup thinly sliced green cabbage ½ bell pepper, sliced thin Pinch of kosher salt Pinch of black pepper 1 Tablespoon white or red wine vinegar ¾ teaspoon maple syrup

MAKE AHEAD • Cooked pot roast and juice * from Meal #1 • Cut vegetables: onion, cabbage, bell pepper

DIRECTIONS For pot roast sandwich

1. Heat juice and sliced meat in a saucepan. 2. Combine horseradish, yogurt, and pepper and slather on roll. 3. Put warm meat in roll and serve with slaw.

Meanwhile For warm slaw

1. Heat a skillet over medium heat and add oil, onion, and cabbage and cook for 3-4 minutes.

2. Add bell pepper, salt, and pepper and cook for another 3-4 minutes.

3. Add vinegar and maple syrup and cook for about 1-2 minutes un-til liquid has mostly evaporated.

Dairy Free: Replace yogurt with dairy free alternative such as coco-

nut yogurt. Gluten Free: Replace whole wheat roll with 2 corn tortillas. Check that

horseradish is gluten free. Vegetarian: Prepare warm slaw as above. Omit pot roast sandwich.

Warm butternut & black bean mixture reserved from Meal #1 and serve in 2 warm corn tortillas; top with 2 Tablespoons cheddar cheese if desired.

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(5) VEGGIE QUINOA SOUP

MAKE AHEAD • 1 cup cooked quinoa prepared according to package directions • Cut vegetables: onion, carrots, celery, fennel, kale

DIRECTIONS For veggie quinoa soup

1. In a soup pot over medium heat add oil, onions, garlic, carrots, celery, and fennel and cook for 3-4 minutes.

2. Add the thyme, salt, pepper, broth, and tomatoes and bring to a simmer for 5 minutes.

3. Add kale and quinoa and simmer for 2 minutes. 4. Garnish with parmesan and pine nuts.

Dairy Free: Omit parmesan cheese. Gluten Free: Use gluten free broth. Vegetarian: Use vegetable broth.

INGREDIENTS For veggie quinoa soup ½ Tablespoon olive oil ¼ yellow onion, diced (¼ cup) ½ clove garlic, minced 1 carrot, diced (½ cup) 1 stalk celery, diced (½ cup) ¼ bulb fennel, diced (½ cup) ¼ teaspoon chopped thyme Pinch of kosher salt Pinch of black pepper 1¼ cups low-sodium chicken broth ¼ (15 ounce) can diced tomatoes ½ cup chopped kale 1 cup cooked quinoa 1 Tablespoon grated parmesan cheese, optional 1 Tablespoon pine nuts, toasted, optional

FOR ONE November 11th

Nutrition Information

Calories 460 kcal Fat 21 g

Protein 36 g Saturated 8 g

Carbohydrate 30 g Sugar 6 g

Sodium 450 mg Calcium 6 %DV

Fiber 4 g Iron 20 %DV

Cholesterol 130 mg

Calories 300 kcal Fat 14 g

Protein 14 g Saturated 1.5 g

Carbohydrate 34 g Sugar 3 g

Sodium 160 mg Calcium 6 %DV

Fiber 5 g Iron 15 %DV

Cholesterol 0 mg

Calories 160 kcal Fat 5 g

Protein 26 g Saturated 1 g

Carbohydrate 0 g Sugar 0 g

Sodium 250 mg Calcium 2 %DV

Fiber 0 g Iron 2 %DV

Cholesterol 70 mg

Calories 250 kcal Fat 12 g

Protein 33 g Saturated 1 g

Carbohydrate 0 g Sugar 0 g

Sodium 380 mg Calcium 0 %DV

Fiber 0 g Iron 8 %DV

Cholesterol 80 mg

Calories 200 kcal Fat 9 g

Protein 4 g Saturated 1 g

Carbohydrate 28 g Sugar 3 g

Sodium 190 mg Calcium 8 %DV

Fiber 4 g Iron 8 %DV

Cholesterol 0 mg

Colcannon Serves: 1

Chili Rubbed Fish Serves: 1

Lemon Chicken Serves: 1

Slow Cooker Pot Roast Serves: 1

Mushroom Quinoa Serves: 1

Calories 480 kcal Fat 24 g

Protein 41 g Saturated 9 g

Carbohydrate 28 g Sugar 5 g

Sodium 430 mg Calcium 10 %DV

Fiber 4 g Iron 25 %DV

Cholesterol 135 mg

Calories 90 kcal Fat 3.5 g

Protein 2 g Saturated 0 g

Carbohydrate 12 g Sugar 8 g

Sodium 85 mg Calcium 6 %DV

Fiber 3 g Iron 2 %DV

Cholesterol 0 mg

Calories 490 kcal Fat 19 g

Protein 18 g Saturated 2.5 g

Carbohydrate 65 g Sugar 17 g

Sodium 540 mg Calcium 25 %DV

Fiber 12 g Iron 25 %DV

Cholesterol 10 mg

Warm Slaw Serves: 1

Veggie Quinoa Soup Serves: 1

Pot Roast Sandwich Serves: 1