5 Meal Plan Featuring Asian Green: Cho Ho (bunch),Garlic- (for 3-5 bulbs)(From Elmira, conv),and Chard-Green

Shopping List:

Vegetables & Greens:

  • 1 bunch Cho Ho (Asian Green)
  • Garlic (3-5 bulbs)
  • 1 bunch Green Chard
  • 1 bunch Shungiku (edible chrysanthemum/garland)

Protein Sources:

  • 1 block tofu
  • 2 eggs

Carbohydrates:

  • Noodles (Asian-style, like soba or ramen)
  • Rice (preferably jasmine or short grain)
  • Beans (canned or dried)

Other Ingredients:

  • Soy sauce
  • Sesame oil
  • Olive oil
  • Salt
  • Black pepper
  • Red pepper flakes
  • Rice vinegar
  • Sesame seeds
  • Vegetable broth (or water for simplicity)
  • Ginger (fresh or ground)
  • Onion
  • Soy sauce
  • Sriracha or chili paste (for seasoning, optional)
  • Lemon or lime

Meal 1: Garlic Tofu Stir-Fry with Greens (Lunch)

Ingredients:

  • 1/2 block tofu (cubed)
  • 1 bunch Cho Ho (roughly chopped)
  • 2 garlic cloves (minced)
  • 1 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp vegetable broth (optional)
  • Sesame seeds (for garnish)
  • Salt and pepper to taste

Instructions:

  1. Heat sesame oil in a large frying pan or skillet.
  2. Add tofu cubes and sauté until golden brown on all sides (about 3-5 minutes).
  3. Add minced garlic and stir for 1 minute until fragrant.
  4. Add Cho Ho greens, soy sauce, and vegetable broth. Cook until greens are wilted (about 2 minutes).
  5. Season with salt, pepper, and sprinkle sesame seeds before serving.

Protein Source: Tofu
Carbohydrate Source: Serve with a side of rice for a complete meal.

Difficulty Level: 3/10
Total Time: 15 minutes

Meal 2: Shungiku & Noodle Stir-Fry (Dinner)

Ingredients:

  • 1 bunch Shungiku (roughly chopped)
  • 200g noodles (soba or ramen)
  • 2 garlic cloves (minced)
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1/2 onion (thinly sliced)
  • 1 tbsp rice vinegar
  • 1 tsp red pepper flakes (optional)
  • Salt and pepper to taste
  • Lemon wedges (for garnish)

Instructions:

  1. Cook noodles according to package instructions. Drain and set aside.
  2. Heat sesame oil in a pan. Add onion and sauté until it softens (about 3-4 minutes).
  3. Add garlic and stir for 1 minute until fragrant.
  4. Add chopped Shungiku and stir-fry for another 2-3 minutes.
  5. Toss in the cooked noodles and season with soy sauce, rice vinegar, salt, pepper, and red pepper flakes.
  6. Garnish with lemon wedges before serving.

Protein Source: Tofu (optional, for extra protein; can add cubed tofu while stirring the greens)
Carbohydrate Source: Noodles

Difficulty Level: 2/10
Total Time: 15 minutes

Meal 3: Chard & Bean Rice Bowl (Lunch)

Ingredients:

  • 1/2 bunch green chard (roughly chopped)
  • 1 cup cooked beans (any preferred type, rinsed and drained)
  • 1 cup cooked rice
  • 2 garlic cloves (minced)
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • Salt and pepper to taste
  • Red pepper flakes (optional)

Instructions:

  1. Heat sesame oil in a skillet. Add garlic and stir for 1 minute.
  2. Stir in the chopped chard and sauté until wilted (about 3 minutes).
  3. Add cooked beans and continue cooking until beans are warmed, another 2 minutes.
  4. Season with soy sauce, salt, and pepper. Add red pepper flakes for a kick.
  5. Serve over a bed of cooked rice.

Protein Source: Beans
Carbohydrate Source: Rice

Difficulty Level: 2/10
Total Time: 12 minutes

Meal 4: Asian Greens & Tofu Egg Scramble (Breakfast)

Ingredients:

  • 1/4 block tofu (crumbled)
  • 2 eggs (beaten)
  • 1/2 bunch Cho Ho or Shungiku (roughly chopped)
  • 1 garlic clove (minced)
  • 1 tsp sesame oil
  • Salt and pepper to taste

Instructions:

  1. Heat sesame oil in a pan on medium heat. Add minced garlic and sauté for 1 minute until fragrant.
  2. Add the crumbled tofu to the pan and cook for 2-3 minutes until lightly browned.
  3. Add the beaten eggs and chopped greens to the pan. Stir gently, scrambling the eggs as they cook (about 2-3 minutes).
  4. Season with salt and pepper, then serve immediately.

Protein Source: Tofu, Eggs
Carbohydrate Source: Optionally serve with a side of toast.

Difficulty Level: 2/10
Total Time: 10 minutes

Meal 5: Noodles in Garlic Broth with Tofu & Greens (Dinner)

Ingredients:

  • 200g noodles (soba or ramen)
  • 1/2 block tofu (cubed)
  • 1 bunch Shungiku or Cho Ho (roughly chopped)
  • 3 garlic cloves (minced)
  • 3 cups vegetable broth
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • Sriracha or chili paste (optional)
  • Salt and pepper to taste
  • Green onions (chopped, for garnish)

Instructions:

  1. Cook noodles according to package instructions. Drain and set aside.
  2. In a saucepan, heat sesame oil. Add garlic and cook for 1 minute.
  3. Pour in the vegetable broth and soy sauce. Bring the mixture to a simmer.
  4. Add tofu cubes and cook for 3-5 minutes until tofu is warmed through.
  5. Add the chopped greens and simmer for an additional 2-3 minutes until wilted.
  6. Season with salt, pepper, and optional sriracha for heat. Serve over noodles and garnish with green onions.

Protein Source: Tofu
Carbohydrate Source: Noodles

Difficulty Level: 3/10
Total Time: 15 minutes

Note: To ensure all meals are under 20 minutes, make sure to prep ingredients like tofu and noodles beforehand where necessary.

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