5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Radicchio (ea),and Onions: Jumbo Red (ea)(from Elmira, conv)

Shopping List:

  • Garlic (3-5 bulbs)
  • Radicchio (2 heads)
  • Jumbo Red Onions (5)
  • Kale (1 bunch)
  • Arugula (1 bunch)
  • Potatoes (6-8 medium)
  • Mushrooms (variety, about 2 cups)
  • Chicken breasts (3)
  • Ground beef (about 1 lb)
  • Eggs (6)
  • Olive oil
  • Salt & pepper
  • Parmesan cheese (1/2 cup)
  • Feta cheese (1 cup)
  • Chicken stock (1 cup)
  • Red wine vinegar
  • Honey
  • Dijon mustard
  • Lemon juice (3-4 lemons)
  • Fresh herbs: thyme, parsley, basil
  • Crushed red pepper flakes
  • Bread (optional for toasts)
  • Butter
  • Milk (1 cup)
  • Flour (for thickening)
  • Balsamic vinegar
  • Brown sugar
  • Soy sauce

Meal 1: Breakfast – Garlic Mushroom & Kale Frittata

Ingredients:

  • 6 eggs
  • 1 Jumbo red onion (thinly sliced)
  • 2 cloves garlic (minced)
  • 1 cup mushrooms (sliced)
  • 1/2 bunch kale (roughly chopped)
  • Salt & pepper, to taste
  • Olive oil (2 tbsp)
  • 1/4 cup Parmesan cheese, grated

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Heat olive oil in an oven-safe skillet, cook the onions and garlic until softened, about 3-4 minutes.
  3. Add mushrooms and kale, season with salt and pepper, and sauté until tender, about 5 minutes.
  4. Beat eggs in a bowl, add salt and pepper, and pour evenly over the cooked vegetable mixture.
  5. Sprinkle Parmesan cheese on top.
  6. Transfer skillet to the oven and bake for 10-12 minutes, or until eggs are set.

Protein: Eggs
Carbohydrate: Served with bread (optional)

Meal 2: Lunch – Chicken & Arugula Salad with Lemon Garlic Vinaigrette

Ingredients:

  • 3 chicken breasts (grilled)
  • 1 bunch arugula (washed)
  • 1 Jumbo Red Onion (thinly sliced)
  • 1 radicchio (thinly sliced)
  • 1 clove garlic (minced)
  • 3 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • Salt & pepper, to taste
  • Feta cheese (1/2 cup crumbled)

Instructions:

  1. In a small bowl, whisk together the garlic, olive oil, red wine vinegar, lemon juice, Dijon mustard, salt, and pepper for the vinaigrette.
  2. Grill the chicken breasts until fully cooked (approx. 5-6 minutes per side) and slice once done.
  3. Toss together arugula, radicchio, red onions, and feta in a large salad bowl.
  4. Drizzle the vinaigrette over the salad and top with the sliced grilled chicken.

Protein: Chicken
Carbohydrate: Serve with optional crusty bread

Meal 3: Dinner – Beef & Potato Hash with Garlic Butter Sauce

Ingredients:

  • 1 lb ground beef
  • 4 medium potatoes (diced)
  • 2 cloves garlic (minced)
  • 1 Large Red Onion (diced)
  • 1/4 cup butter
  • Salt & pepper, to taste
  • Crushed red pepper flakes (optional)
  • Fresh parsley (chopped)

Instructions:

  1. Boil the diced potatoes for about 8-10 minutes, until slightly tender. Drain and set aside.
  2. In a large skillet, cook the ground beef over medium heat, breaking it up, until browned. Remove and set aside.
  3. In the same pan, add a bit of olive oil and sauté the onions, garlic, and potatoes until crispy, adding the cooked beef back in.
  4. Toss the hash mixture with butter and season with salt, pepper, and crushed red pepper flakes if desired.
  5. Garnish with fresh parsley.

Protein: Ground beef
Carbohydrate: Potatoes

Meal 4: Breakfast – Radicchio & Kale Breakfast Bowl with Poached Eggs

Ingredients:

  • 1 head radicchio (thinly sliced)
  • 1/2 bunch kale (chopped)
  • 2 eggs (poached)
  • 1 jumbo red onion (thinly sliced)
  • Olive oil (2 tbsp)
  • 1 tsp balsamic vinegar
  • Salt & pepper, to taste
  • Lemon juice (1-2 tbsp)

Instructions:

  1. Heat olive oil in a pan and sauté the onions until caramelized, about 10 minutes. Add radicchio and kale, cooking until wilted (about 5 minutes).
  2. Season the vegetable mixture with balsamic vinegar, salt, pepper, and a squeeze of lemon juice.
  3. In a separate pot, poach the eggs to your desired firmness.
  4. Serve the sautéed vegetables in a bowl and top with the poached eggs.

Protein: Eggs
Carbohydrate: Optional toast or potatoes

Meal 5: Dinner – Garlic Chicken with Mushrooms & Smashed Potatoes

Ingredients:

  • 3 chicken breasts
  • 2 cloves garlic (minced)
  • 2 cups mushrooms (sliced)
  • 4-5 medium potatoes (boiled and smashed)
  • 2 tbsp olive oil
  • Fresh thyme (1 tsp)
  • Chicken stock (1 cup)
  • 2 tbsp butter
  • Salt & pepper, to taste
  • Fresh parsley (for garnish)

Instructions:

  1. Season chicken breasts with salt and pepper. Sear them in olive oil until browned on both sides, then set aside.
  2. In the same pan, cook garlic and mushrooms until softened. Add chicken stock and thyme.
  3. Return the chicken breasts to the pan, cover, and let simmer for 5-7 minutes, until cooked through.
  4. Meanwhile, boil the potatoes until tender, then smash them slightly. Heat a separate pan with butter, and crisp the smashed potatoes until golden.
  5. Serve the chicken and mushroom sauce over the smashed potatoes. Garnish with fresh parsley.

Protein: Chicken
Carbohydrate: Potatoes

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