FTR Meal Plan week of 4/20-4/24

Hi there! Hope you're doing well! This is what we've got going on this week:

Monday's at 6:30pm

Join us on Zoom to make crispy bean and cheese burritos together. Just be sure to purchase all the ingredients prior, and we will cook a meal together! This is a good opportunity if you're not super comfortable in the kitchen, and would benefit from someone helping you out!

Tuesday's at 6:30pm 
Join us on Zoom to eat a meal together! This is an opportunity to connect with other humans! Woohoo! Bring your dinner, your snack, and come chat!

Crispy Bean and Cheese Burritos (serves 6)

Ingredients: 

• 16 ounce can refried beans
• 1 Tablespoon salsa, or pico de gallo 
• 1/2 teaspoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon cumin
• 1/2 cup shredded Mexican blend cheese, or cheddar cheese
• 6 medium flour tortillas
• pico de gallo, for dipping
• guacamole, for dipping 

Instructions

1. Add the refried beans, salsa, chili powder, garlic powder and cumin to a mixing bowl and stir until smooth.
2. Spoon about three tablespoons of the bean mixture onto the center of a flour tortilla and smooth into a thin layer. 
3. Sprinkle with a large pinch of shredded cheese. Roll tightly. Repeat with remaining tortillas.
4. Heat 1-2 tablespoons of oil in a large saucepan over medium-high heat. Place a few burritos, seam side down, into the pan.
5. Turn them every 30 seconds or so as they cook until they are golden and crispy on all sides.
6. Serve warm, with pico and guacamole, for dipping.

Recipe from: https://tastesbetterfromscratch.com/crispy-bean-and-cheese-burritos/

Jambalaya (serves 4-6)

Ingredients:

• 1 package Andouille sausage, cut into rounds
• 1 onion, diced
• 2 TB olive oil 
• 1 bell pepper, diced
• 3 celery stocks, diced
• 1 can diced tomatoes 
• 4 cups chicken broth 
• 2 cups cooked rice 
• 1 bag shrimp (optional) 
• 3 teaspoons cajun seasoning OR use spices below: 
• 3 bay leaves
• 1/2 tsp cayenne 
• 1/4 tsp oregano
• 1/4 tsp onion powder
• 1/4 tsp black pepper 
• 1/2 tsp thyme 
• 1/2 tsp garlic powder 
• 3/4 tsp paprika 

Instructions: 

1. Placed diced onions, and oil into large pot and cook onions till translucent. 
2. Add bell peppers, celery, and sausage and cook for roughly 5 minutes. 
3. Add diced tomatoes, chicken broth, and spices, and bring to a boil. 
4. Bring to a simmer, and add rice and shrimp (if using). Simmer for an additional 5 minutes. 

One Pot Spicy Thai Noodles (serves 4-6)

Ingredients: 

• 1 pound whole grain linguine
• 2 TBS olive oil, divided
• 4 large eggs, lightly beaten
• 1/2 tsp crushed red pepper flakes
• 1 zucchini, cut in half vertically, then sliced in half circles
• 8 ounces mushroom, chopped
• 3 cloves garlic, minced OR 1 tsp ground garlic 
• 2 TBS brown sugar
• 1/3 cup soy sauce
• 1.5 TBS Sriracha hot sauce (this is A LOT of spice, tone it down if you don't like spicy)
• 2 inches fresh ginger, grated OR 1 TB ground ginger 
• 1 handful fresh cilantro, chopped
• 4 green onions, chopped
• 1/4 cup peanuts, chopped

Instructions: 

1. In a large stock pot, fill halfway with water, salt, and bring to a boil. Add linguine and cook according to package directions. Drain and set aside.
2. In a medium bowl combine brown sugar, soy sauce, sriracha, and ginger; whisk well to combine; set aside.
3. Return large stock pot to stove, heat over medium heat, add 1 TBS olive oil. Add beaten eggs and red pepper flakes and stir to scramble the eggs. Once cooked, set aside with pasta.
4. Return large stock pot to stove, heat remaining 1 TBS oil over medium heat. Add zucchini, mushrooms, and garlic. Saute over medium high heat for 5-6 minutes or until veggies are cooked through.
5. Turn heat down to low, add pasta and eggs back to pot, then pour the sauce mixture over the top. Using a wooden spoon, stir well to coat pasta and vegetables with sauce. Remove from heat, add peanuts, green onions, and cilantro; stir to combine.
6. Serve immediately.

Recipe from: https://domesticsuperhero.com/one-pot-spicy-thai-noodles/

White Chicken Chili (serves 4)

Ingredients: 

• ½ tablespoon olive oil
• 1 medium white onion, chopped
• 1 can mild green chiles 
• 1 tablespoon ground cumin
• 2 teaspoons chili powder
• ¼ teaspoon coriander
• 1/4 teaspoon dried oregano
• 4 cups low sodium chicken broth
• 2 (15 ounce) cans chickpeas, rinsed and drained
• ¾ teaspoon salt, plus more to taste
• Freshly ground black pepper
• 1 1/2 pounds boneless skinless chicken breast, canned chicken or rotisserie chicken 
• 1 can sweet corn 
• 1 medium lime, juiced
• 1/3 cup fresh, chopped cilantro
• For garnish:
• Tortilla strips or chips
• Extra cilantro
• Avocado slices
• Extra lime wedge

Instructions: 

1. Add olive oil to a large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3-4 minutes.
2. Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas, uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20-30 minutes.
3. After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.
4. Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and ½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary. If you don't have a blender, just add the extra chickpeas now. 
5. Pour the chickpeas into soup pot and then stir in the corn, lime juice and cilantro. Allow soup to cook and simmer for 5-10 more minutes. 
6. Serve with tortilla chips, an extra lime wedge and avocado if you’d like. 

Recipe from: https://www.ambitiouskitchen.com/healthy-white-chicken-chili/

Mushroom and Ground Beef Skillet (serves 4) 

Ingredients: 

• 1 lb. lean ground beef 
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 2 cups mushrooms [any variety], sliced
• 2 tablespoons fresh basil [or 1 teaspoon dried]
• ¼ cup beef broth
• 2 tablespoon balsamic vinegar
• 2 tablespoons Worcestershire sauce
• 2 cups rice of choice, or quinoa 

Instructions: 

1. Heat large non-stick skillet to medium-high heat. Add ground beef to skillet and cook for 8-10 minutes, breaking into crumbles. Remove from pan and set aside.
2. Add oil to skillet. Add garlic and onion, and cook until garlic becomes fragrant, about 3 minutes. Add mushrooms and continue cooking for 5 more minutes.
3. Return beef to the skillet. Add basil, broth, vinegar and Worcestershire sauce. Bring mixture to a boil, then reduce heat and simmer until the liquid has reduced, about 3 minutes.
4. Serve immediately with your favorite whole grain side, such as brown rice or quinoa.

Recipe from: https://momtomomnutrition.com/food-and-recipes/easy-mushroom-ground-beef-skillet/