FTR Meal Plan Week of 5/11-5/15

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 smoky pasta with eggs and mushrooms 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!

Smoky Vegetarian Pasta with with Eggs and Mushrooms (serves 4)

Ingredients: 

• 16 ounces spaghetti
• 4 ounces (1 small handful) mushrooms, cleaned with woody stems removed
• 2 large egg + 4 large egg yolks
• Salt and pepper
• 1 cup (4 1/2 ounces) finely grated smoked mozzarella, or Parmesan 
• 4 tablespoons olive oil
• 1/2 teaspoon crushed red chile flakes
• 2 garlic cloves, smashed and roughly chopped
• 2 handfuls grated Parmesan, for serving

Instructions: 

1. Bring a large pot of water to a boil. Salt generously, then cook the pasta to al dente (a couple of minutes less than specified in the recipe instructions).
2. Meanwhile, heat the olive oil and chile flakes in a medium skillet over medium-high heat. Add the mushrooms, then sauté until the mushrooms are cooked through and starting to crisp, 3 to 5 minutes. Add the garlic and stir until toasted and fragrant, 1 minute more. Set aside.
3. Now whisk the egg, yolks, cheese, and a generous amount of salt and pepper in a large bowl that can fit over the pot you're using to boil the pasta.
4. When the pasta is nearly done, reserve 1 cup of the pasta cooking water in a liquid measuring glass. Use about 3 tablespoons (a bit less than 1/4 cup) to temper the egg mixture—pour it slowly into the eggs while you constantly whisk. This should also begin to melt the cheese. Then use tongs to transfer the pasta to the bowl (but don't drain the water from the pot). Set the bowl back over the pot of boiling water—like a double boiler!—and use tongs to coat the pasta in the egg-cheese mixture, until eggs thicken and leave a trail in their wake. Add a bit more pasta water by the tablespoon if you need to. The cheese will stay a bit clumpy—don't worry. Add the mushrooms and their oil and toss to combine.
5. Serve immediately, topped with Parmesan cheese. Season with additional salt and pepper.

Recipe from: https://food52.com/recipes/73146-smoky-spicy-vegetarian-pasta-with-eggs-and-mushrooms

Roasted Chicken & Veggie Sheet Pan Meal 

Ingredients: 

• 2 medium chicken breasts boneless skinless cut into 1/2 inch pieces
• 1 cup broccoli florets frozen or fresh
• 1 small red onion chopped
• 1 cup grape or plum tomatoes
• 1 medium zucchini chopped
• 2 cloves garlic minced
• 1 tablespoon Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon black pepper optional
• 1/2 teaspoon red pepper flakes optional
• 1/2 teaspoon paprika
• 2 tablespoons olive oil
• 2-4 cups cooked rice of choice

Instructions: 

• Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
• Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
• Bake for 15-20 minutes or until the veggies are charred and chicken is tender.
• Place 1/2 or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. 

Recipe from: https://gimmedelicious.com/meal-prep-healthy-roasted-chicken-and-veggies/#wprm-recipe-container-12879

Spaghetti with Meat Sauce (serves 4)

Ingredients: 

• 1 Tbsp olive oil
• 1 lb 85% lean ground beef
• Salt and freshly ground black pepper
• 1 small yellow onion, finely chopped (1 cup)
• 3 garlic cloves, minced (1 Tbsp)
• 1 (28 oz) can crushed tomatoes (recommend Hunt's for best flavor and consistency)
• 3/4 cup water, or as needed
• 2 1/2 Tbsp tomato paste
• 1/4 cup chopped fresh basil*
• 3/4 tsp dried oregano
• 1/4 cup finely shredded parmesan, plus more for serving
• Chopped fresh parsley, for garnish (optional)

Instructions: 

1. Heat olive oil in a 12-inch (and deep) skillet over medium-high heat.
2. Add beef in crumbles, leaving space between them, and let sear on bottom until golden brown, about 3 minutes. 
3. ]Then start crumbling beef and continue to cook, tossing and crumbling occasionally until fully cooked through, about 3 minutes longer.
4. Transfer beef to a large plate lined with paper towels, leave 1 Tbsp rendered fat in skillet (or add 1 Tbsp olive oil).
5. Reduce skillet heat to medium, add onion and saute 4 minutes. Add garlic saute 1 minute longer.
6. Stir in crushed tomatoes, water, tomatoes paste, cooked beef, basil and oregano. Season with salt and pepper to taste. 
7. Bring to a light boil then reduce heat to low, cover and simmer until onions are tender, about 15 - 20 minutes.** Thin with a little more water as needed (or thicken with a little more tomato paste as needed).
8. Stir in parmesan. Serve warm with cooked spaghetti, garnish with more parmesan and parsley.

Recipe from: https://www.cookingclassy.com/homemade-spaghetti-sauce-bolognese/#jump-to-recipe

Quinoa Black Bean Burrito Bowls (serves 4) 

Ingredients: 

• 1 cup quinoa or rice
• 1 tbsp olive oil
• 1/4 cup onion minced
• 1 clove garlic minced
• 30 oz cooked black beans or 2 cans, drained and rinsed
• 1/4 cup fresh cilantro chopped
• 1/4 tsp chili powder mild
• Pinch cayenne pepper spicy
• 1/4 cup fresh lime juice
• 1 cup shredded lettuce
• Salt

Optional:

• Grated cheddar or jack cheese
• Sour cream or Greek yogurt
• Pico de gallo or salsa
• Diced seeded tomatoes
• Hot sauce or sriracha
• Sliced avocado
• Guacamole
• Corn

Instructions: 

1. Rinse the quinoa thoroughly in a mesh strainer or sieve, drain.
2. Pour quinoa into a saucepan along with 2 cups of water. Bring the quinoa to a boil, then reduce heat to a low simmer. Cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't burn.
3. While quinoa is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it softens and begins to turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.
4. Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Stir in 2 tbsp of fresh lime juice. Season with salt to taste.
5. When the quinoa is fully cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with salt to taste.
6. Assemble your burrito bowls. Divide the cilantro lime quinoa between four bowls. Top each portion with lettuce, black beans, and any other desired toppings. 

Recipe from: https://toriavey.com/toris-kitchen/quinoa-black-bean-burrito-bowls/#wprm-recipe-container-44706

One Pan Spanish Chicken and Rice (serves 4)

Ingredients: 

• 4 boneless skinless chicken breasts, OR 6 chicken thighs
• 3 tablespoons vegetable or canola oil
• 1 cup uncooked white rice
• 2 1/4 cups low sodium chicken broth
• 1 lemon
• chopped cilantro or parsley, for garnish

Spanish seasoning mix

• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1 teaspoons ground cumin
• 1 teaspoon chili powder
• 1 teaspoon coriander (see note)
• 1/4 teaspoon Italian seasoning

Instructions: 

• In a small bowl whisk together all ingredients for the Spanish seasoning mix. Divide in half and set aside. Cut the lemon in half, then thinly slice one half - for garnish - and reserve the other half for juicing later in the recipe.
• Place chicken in a medium bowl. Drizzle with 2 tablespoons oil, then toss to coat well. Use half of the prepared seasoning mix to rub on both sides of each piece of chicken.
• Drizzle a large skillet with remaining 1 tablespoon of oil and bring to medium heat. Cook chicken for 2-3 minutes on each side until browned. Transfer to a plate. (It won't be cooked through at this point)
• Add rice, chicken broth, juice from 1/2 of the lemon, and remaining seasoning mix and stir to combine. Return chicken to the pan on top of the rice. Cover and cook for 20-25 minutes until liquid is absorbed, rice is tender, and chicken is cooked through.
• Garnish with lemon slices and freshly chopped cilantro or parsley and serve immediately.

Recipe from: https://www.lecremedelacrumb.com/one-pan-spanish-chicken-rice/#wprm-recipe-container-19872