Thursday, April 30, 2020

FTR Meal Plan Week of 5/4-5/8


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 sesame Asian noodles 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!


Sesame Asian Noodles (serves 4-6)

Ingredients: 
  • 1 pound (16 ounces) uncooked pasta (linguine, spaghetti, or rice noodles)
  • 1/4 cup soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon ground ginger (or fresh) 
  • 1/2 teaspoon chili garlic sauce, sriracha or red pepper flakes 
  • 1/2 teaspoon garlic powder, or garlic 
  • 1/4 teaspoon freshly-cracked black pepper
  • 1/2 cup thinly-sliced green onions
  • Veggies of some sort (1/2 green cabbage, container of mushrooms, bag of spinach, 2 heads of broccoli, 2 bell peppers etc.) 
  • 4+ eggs 
Instructions: 
  1. Cook pasta al dente according to package instructions in a large stockpot of generously-salted water.
  2. Meanwhile, as the pasta is cooking, whisk together the soy sauce, rice vinegar, sesame oil, ground ginger, chili garlic sauce, garlic powder and black pepper together in a bowl until combined.
  3. Once the pasta is ready, drain it. Then immediately toss the pasta with the sauce and green onions until combined.
  4. Now, prepare the veggies. Dice veggies into bite sized pieces, and stir fry in oil for roughly 5 minutes till bright green and cooked to liking. Season with salt and pepper and remove from the heat. Add the veggies to the noodles and mix well. 
  5. Prepare the eggs using your favorite method; fried sunny side up, over hard, poached, scrambled, or soft boiled.
  6. Serve warm or cold, sprinkled with your desired toppings.  


One Pot Chili Pasta (serves 4-9)

Ingredients: 

  • 1 Tbsp olive oil 
  • 1 yellow onion 
  • 2 cloves garlic, or garlic powder 
  • 1/2 lb. ground beef 
  • 2 Tbsp all-purpose flour 
  • 2 Tbsp chili powder 
  • 1 15oz. can tomato sauce 
  • 1 15oz. can diced tomatoes
  • 1 15oz. can black beans
  • 1 15oz. can kidney beans 
  • 1 cup frozen corn kernels 
  • 2 cups uncooked elbow macaroni 
  • 2 cups beef broth
  • 1 cup shredded cheese 

INSTRUCTIONS

  1. Dice the onion and mince the garlic. Cook both in a large pot with olive oil over medium heat for 1-2 minutes, or until soft and transparent. Add the ground beef and continue to stir and cook until it is fully browned. If using a high fat ground beef, drain off the excessive after it is browned.
  2. Add the flour and chili powder to the pot and stir to coat the meat. Continue to stir and cook the coated meat for 1-2 minutes more. The flour and chili powder may coat the bottom of the pot, but that's okay. Just be careful to not let it burn.
  3. Drain and rinse the black and kidney beans. Add the beans, tomato sauce, diced tomato, and corn kernels to the pot. Stir well and dissolve the flour/chili powder mixture from the bottom of the pot.
  4. Add the dry macaroni and two cups of beef broth to the pot and stir to combine. Place a lid on top, turn the heat up to high, and let the pot come to a boil. Once it reaches a boil, give it a quick stir to loosen any pasta stuck to the bottom of the pot, replace the lid, and turn the heat down to medium-low. Let the pot simmer on medium-low for about 15 minutes, or until the pasta is soft and has absorbed most of the liquid. Stir the pot one or two times during the 15 minutes to loosen any pasta stuck to the bottom.
  5. Once the pasta is fully cooked, turn the heat off and add the cheese. Stir the cheese into the pasta until it has melted in and become slightly creamy. Serve hot.


Sweet Chili Chicken Stir Fry Bowls (serves 4)


INGREDIENTS

SAVORY COCONUT RICE

  • 1.5 cups jasmine rice 
  • 1 clove garlic, minced
  • 3/4 tsp salt 
  • 1 13.5oz. can coconut milk
  • 1 cup water 

SWEET CHILI CHICKEN STIR FRY

  • 2 boneless, skinless chicken breasts (about 1.3 lbs. total) 
  • 1 Tbsp cooking oil 
  • 1 cup sweet chili sauce
  • 1 8oz. can pineapple tidbits in juice

VEGETABLE

  • 1 lb. broccoli crown 

INSTRUCTIONS

  1. Begin the coconut rice first. Add the jasmine rice, garlic, salt, coconut milk, and water to a sauce pot, then give it all a brief stir. Place a lid on the pot and bring it up to a boil over high heat. As soon as it reaches a full boil, turn the heat down to low and let it simmer for 15 minutes. After simmering for 15 minutes, turn the heat off and let it sit undisturbed, with the lid in place, for 5 minutes. Fluff the rice, and set it aside until ready to serve.
  2. While the rice is cooking, prepare the steamed broccoli. Cut the broccoli crown into florets. Add one inch of water to a large pot, place a steaming basket in the pot, then place the broccoli crowns in the basket. Place a lid on the pot, then place it over medium high heat. Allow the water to come up to a boil, and steam the broccoli until it is bright green and tender (about 5 minutes). Remove the broccoli from the heat and set aside until ready to serve. 
  3. While the rice and broccoli are cooking, prepare the chicken stir fry. Dice the chicken into 1-inch pieces. Season with a pinch of salt. Heat 1 Tbsp cooking oil in a large skillet over medium-high heat. Once hot, add the chicken and stir and cook until the chicken is cooked through and slightly browned on the outside.
  4. Drain the can of pineapple, then add the pineapple to the skillet along with the sweet chili sauce. Stir and heat the sauce and pineapple through (about 2 minutes). 
  5. To serve, place about 1 cup rice in each bowl, add 1/4 of the sweet chili chicken mixture, and 1/3 of the broccoli. Enjoy immediately, or refrigerate until ready to serve. Lasts about 4 days in the refrigerator.

Chicken Pesto Veggie Sheet Pan (serves 4)

Ingredients: 
  • 2 tablespoons olive oil
  • 4 boneless, skinless chicken thighs, sliced
  • salt, to taste
  • pepper, to taste
  • 1 lb green beans
  • 2 cups cherry tomato, halved
  • ½ cup basil pesto
Instructions: 
  1. In a large pan, heat olive oil and add chicken thighs.
  2. Season with salt and pepper. When the chicken is completely cooked through, remove from pan.
  3. Slice into strips, and set aside.
  4. Add green beans and cook until crisp tender.
  5. Return the chicken strips to the pan, then add tomatoes and pesto. Stir until fully incorporated.
  6. Serve immediately or divide into 4 food storage containers and store in the refrigerator. Can be kept refrigerated for up to 4 days.

Black Bean Chili 

Ingredients: 
  • 1 Tbsp olive oil
  • 1 yellow onion 
  • 4 cloves garlic
  • 1/2 lb. ground turkey 
  • 3 15oz. cans black beans 
  • 1 15oz. can diced tomatoes with green chiles
  • 3 oz. tomato paste (1/2 of a 6oz. can or about 1/4 cup) 
  • 1 Tbsp chili powder
  • 1/2 tsp ground cumin 
  • 1/2 tsp smoked paprika
  • 1/2 tsp dried oregano
  • 1/4 tsp salt (or to taste)

INSTRUCTIONS

  1. Dice the onion and mince the garlic. Add the onion and garlic to a large pot with 1 Tbsp olive oil and cook over medium-low heat just until softened (2-3 minutes).
  2. Add the ground turkey to the pot and continue to sauté until the turkey is cooked through (5-7 minutes). Break the turkey up into small crumbles with your spoon as it cooks.
  3. Add the three cans of beans (undrained), the diced tomatoes (undrained), tomato paste, chili powder, cumin, smoked paprika, and oregano. Stir everything to combine.
  4. Let the chili simmer for about 10 minutes to let the flavors blend and help the liquid thicken slightly. Taste the chili and add salt as needed (this will depend on the salt content of your canned goods. I added about 1/4 tsp). Serve with your favorite chili toppings.







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