FOR ONE November 11, 2016 · • Cut vegetables: onion, carrots, celery, mushrooms DIRECTIONS . For...

FOR ONE November 11, 2016

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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

www.thefresh20.com

(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


Protein 14 g Saturated 1.5 g




Cholesterol 0 mg






Cholesterol 70 mg






Cholesterol 80 mg






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






Cholesterol 135 mg

Calories 90 kcal Fat 3.5 g





Cholesterol 0 mg


Protein 18 g Saturated 2.5 g




Cholesterol 10 mg

Warm Slaw Serves: 1

Veggie Quinoa Soup Serves: 1

Pot Roast Sandwich Serves: 1

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