Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

Every Little Meal: Week One

Posted Aug 19 2011 7:51am
**This is the first post in a weekly meal planning series. For background information and links to other weekly plans, read here .**
 
Welcome to the first installment of Every Little Meal!

ELM2
You can find a detailed explanation here , but Every Little Meal is your weekly meal plan, featuring anywhere from two to four recipes with:

  • Serving sizes for both two people and one person meals
  • Both meat and vegetarian meals
  • Grocery list
  • Fresh, in season produce
  • Simple cooking techniques
  • Ingredients found in most every grocery store
  • Tips and suggestions

Not every meal plan will fit every person, but I’m hoping it will help those unsure of where to start in the kitchen!

Remember, click that Print Friendly button at the bottom of this post to print the plan! These are intended for you to print!

ELM weeklyplan

Recipe 1: Chicken with Tomato-Herb Pan Sauce  ( Bon Appétit )
Equipment: Full spice rack, medium skillet
Dinner for: 2 (easily halved or doubled)
  • 1 tbsp butter
  • 1 garlic clove, minced (or 1 tsp jarred garlic)
  • 1 1/2 tsp oregano (optional, but try it!)
  • 1/2 tsp paprika (optional, but try it!)
  • Salt and pepper
  • One chicken breast per person (including leftovers)
  • 2 cups mixed cherry or heirloom tomatoes

Mash butter, garlic, oregano and paprika in a small bowl to blend. Season butter with salt and pepper. Melt half the butter in a medium skillet over medium heat. Season the chicken with salt and pepper. Add chicken to skillet, cover, and cook until no longer pink in center, about 5 minutes per side. Transfer chicken to a plate. Tent chicken with foil to keep warm. Add tomatoes to skillet and cook, stirring occasionally, for about 5 minutes. Add remaining butter to skillet. When tomatoes are soft, crush them to release juices; stir 1 minute. Season sauce to taste with salt and pepper. Spoon tomato sauce over chicken.

Note: It’s tomato season! Get your tomatoes from your local farmer’s market for the best tasting sauce. Serve over a carb: pasta, rice, etc. and add any in season vegetable on the side!

***

Recipe 2: Quinoa-Stuffed Vegetables (see posts: peppers , squash )
Equipment: Full spice rack, small saucepot, baking dish/pan with sides
Dinner for: 2 (easily halved or doubled)

  • 1/3 cup vegetable/chicken broth (double for leftover quinoa)
  • 1/4 cup uncooked quinoa (double for leftover quinoa)
  • 1/4 chopped onion
  • 1/4 cup spinach, thawed and drained if frozen
  • 3 tbsp Parmesan cheese, divided
  • 1 tbsp olive oil
  • Salt and pepper
  • 1 large vegetable (squash, zucchini) OR 2 medium bell peppers

Make quinoa (see here and here ). Preheat your oven (or grill!) to 400 degrees. Add in the spinach, 2 tbsp of Parmesan, onion, and olive oil and combine. Get crazy and add in beans, other greens, garlic, more spices, you name it! Set aside.

Hollow out your vegetables. For squash/zucchini , slice in half vertically and using a spoon, scrape the inside. For peppers , slice off the top and clean out insides. Level out bottoms so they can stand, if necessary. Stuff your vegetables and drizzle with olive oil and the rest of the Parmesan. Bake for about an hour, until top starts to brown. Grill about 15 minutes, lid closed.

Note: If quinoa isn’t your thing, use rice or beans! Feel free to add meat – ground beef or turkey mixed with rice is a perfect filling too. Also, if the top browns too quickly, cover with foil. S ee here for sauce recipe , or throw on whatever you want! Add frozen French fries on the side, more veggies, or a small amount of meat.

***

Recipe 3: Crumb Topped Tilapia w/Veg (see post: tilapia )
Equipment: large skillet, baking dish
Dinner for: 1 (easily doubled)

  • 1/2 cup bread crumbs ( make your own or use Panko !)
  • 1 clove garlic (or 1 tsp jarred)
  • 1/2 yellow onion, thinly sliced
  • 1/2 pound harder vegetable, like green beans, broccoli, thick pepper slices, zucchini, squash, etc.
  • 1/4 cup toasted almonds
  • Salt and pepper
  • 1.5 tbsp Fresh parsley, chopped
  • 1 tsp grated lemon zest
  • 1 tsp garlic salt
  • 1 tilapia filet (fresh or thawed)
  • 1 tbsp lemon juice

Preheat to 450 degrees and heat 1/2 cup water to a simmer in a large skillet over medium-high heat. Add half the garlic and all the onion to the skillet. Cook about 8 minutes or until they start to brown, stirring occasionally. Add more water if onions start to stick.

Stir in the vegetable (cut into uniformly-sized pieces) and 1/4 cup water. Reduce heat to medium, cover and cook about 8 minutes or until vegetable is tender, stirring once halfway through. Stir in almonds and black pepper. Cover and keep warm, stirring occasionally if needed.

While the beans are cooking, combine the bread crumbs, parsley, lemon zest, and garlic salt in a small bowl.

Separate your fillet and pat dry. Squeeze lemon juice on top of the fish then cover the fish in crumb topping. Press it to cover all the way around. Bake in a greased baking dish for about 10 minutes or until the skin is opaque and the fish flakes to the touch of a fork.

Note: Fresh fish is best, but if you have to choose frozen, consult this list and buy from the US! Get your vegetable from the farmer’s market for the freshest option. Make sure your vegetable is cut into uniform pieces. Get squash or zucchini for the perfect summer meal!

***

Grocery List:
  • Staples this week:
    • Butter
    • Salt (sea salt!)
    • Pepper
    • Extra Virgin Olive Oil
    • Bread (if making own bread crumbs)
    • ____________
    • ____________
    • ____________
  • Spices this week:
  • Proteins this week:
    • Chicken breast
    • Quinoa (bulk bins or natural food section)
    • 1 tilapia fillet
  • Produce and sides this week:

Hope this helps you plan a few meals this week! Please leave feedback and let me know what you think. This is the first week so I’m open to comment!

(Remember to print!)

Happy Friday!

This week’s eats: Whole Wheat Chocolate Chip Muffins , Farm Aid

Post a comment
Write a comment: