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

Shopping List:

  1. Chicken breasts (Boneless, skinless) – 2 pieces
  2. Eggs – 4
  3. Tofu – 1 block
  4. Quinoa – 1 cup
  5. Rice (preferably jasmine or basmati) – 1 cup
  6. Brown Rice Noodles – 1 pack
  7. Sesame oil
  8. Soy sauce (low sodium)
  9. Miso paste
  10. Olive oil
  11. Lemon – 2
  12. Ground turmeric
  13. Paprika
  14. Ground black pepper
  15. Salt
  16. Red pepper flakes
  17. Garlic cloves – already available
  18. Cho Ho (Asian Greens) – already available
  19. Italian parsley – already available
  20. Red or green kale – already available
  21. Napa cabbage – already available
  22. Turnip greens – already available
  23. Daikon radish – already available
  24. Green chard – already available

Meal 1: Breakfast – Kale & Herb Frittata

Prep/Total Time: 20 minutes
Difficulty: 2/10

Ingredients:

  • 2 large eggs
  • 2 garlic cloves, minced
  • ½ bunch kale, stems removed, leaves chopped
  • Small handful of Italian parsley, chopped
  • ¼ tsp paprika
  • Salt and pepper, to taste
  • 1 tbsp olive oil
  • Lemon wedge (for garnishing)

Instructions:

  1. Heat olive oil in a non-stick frying pan over medium heat.
  2. Sauté minced garlic for 1 minute until fragrant.
  3. Add chopped kale and a pinch of salt. Cook for about 3-4 minutes until wilted.
  4. In a bowl, whisk the eggs, parsley, paprika, and pepper. Pour the mixture into the pan with the cooked kale.
  5. Turn heat to low. Cook for another 5-6 minutes until the eggs are set, then flip for another minute.
  6. Garnish with a squeeze of lemon juice and serve hot.

Protein source: Eggs
Carbohydrate source: Minimal from veggies

Meal 2: Lunch – Lemon Garlic Chicken with Sautéed Cho Ho and Daikon Radish

Prep/Total Time: 30 minutes
Difficulty: 3/10

Ingredients:

  • 1 chicken breast
  • 3 garlic cloves, minced
  • 1 tbsp olive oil
  • 1 bunch Cho Ho greens, chopped
  • ½ Daikon radish, peeled and sliced thinly
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Sesame oil (for sautéing)

Instructions:

  1. Season the chicken with salt, pepper, and half the minced garlic.
  2. Heat half of the olive oil in a skillet on medium. Cook chicken for about 5-6 minutes per side or until golden and cooked through. Set aside to rest.
  3. In the same pan, add remaining olive oil and minced garlic. Sauté for 2 minutes, then add the Cho Ho greens and daikon radish.
  4. Stir in a splash of sesame oil and lemon juice. Cook for 5-6 minutes until softened.
  5. Slice the chicken breast and serve with the sautéed vegetables.

Protein source: Chicken
Carbohydrate source: Minimal from veggies

Meal 3: Dinner – Tofu Miso Soup with Napa Cabbage and Turnip Greens

Prep/Total Time: 25 minutes
Difficulty: 2/10

Ingredients:

  • 1 block firm tofu, cubed
  • 4 cups water
  • 1 tbsp miso paste
  • ½ Napa cabbage, chopped
  • ½ bunch turnip greens, chopped
  • 1 garlic clove, minced
  • ½ Daikon radish, sliced thinly
  • 1 tsp sesame oil
  • 1 tbsp soy sauce (low sodium)
  • Dash of red pepper flakes

Instructions:

  1. Heat water to simmer in a pot and stir in miso paste until dissolved.
  2. Add garlic, soy sauce, and sesame oil. Let it simmer for 5 minutes.
  3. Add chopped Napa cabbage, turnip greens, and daikon radish. Simmer for another 5-6 minutes.
  4. Add the cubed tofu and cook another 2-3 minutes until heated through.
  5. Serve hot with a sprinkle of red pepper flakes.

Protein source: Tofu
Carbohydrate source: Minimal from veggies

Meal 4: Lunch – Quinoa Salad with Radishes, Chard, and Parsley

Prep/Total Time: 30 minutes
Difficulty: 2.5/10

Ingredients:

  • 1 cup cooked quinoa
  • ½ bunch Swiss chard, stems removed, leaves chopped
  • ½ Daikon radish, thinly sliced
  • 2 garlic cloves, minced
  • Small handful of Italian parsley, chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper, to taste
  • ½ tsp ground turmeric

Instructions:

  1. Cook quinoa according to package instructions and set aside to cool.
  2. Heat 1 tbsp olive oil in a pan and sauté garlic for 1 minute. Toss in the chopped Swiss chard and season with salt. Cook for 4-5 minutes until wilted.
  3. In a large bowl, combine quinoa, sautéed chard, sliced radishes, parsley, turmeric, and lemon juice.
  4. Drizzle with remaining olive oil, add salt and pepper to taste, and toss well. Serve at room temperature or chilled.

Protein source: Quinoa
Carbohydrate source: Quinoa

Meal 5: Dinner – Brown Rice Noodles with Turnip Greens and Garlic Stir-fry

Prep/Total Time: 35 minutes
Difficulty: 3/10

Ingredients:

  • 1 package brown rice noodles
  • ½ bunch turnip greens, chopped
  • 3 garlic cloves, minced
  • 1 tbsp sesame oil
  • 2 tbsp olive oil
  • 1 tbsp soy sauce (low sodium)
  • ½ tsp red pepper flakes
  • 1 tsp lemon juice
  • Salt and pepper, to taste

Instructions:

  1. Cook brown rice noodles according to package instructions, then drain and set aside.
  2. Heat olive oil and sesame oil together in a large pan over medium heat. Add minced garlic and sauté for 2 minutes until aromatic.
  3. Toss in the chopped turnip greens and cook for 5-6 minutes until tender.
  4. Add cooked noodles to the pan with soy sauce, red pepper flakes, lemon juice, salt, and pepper. Toss and cook for 3-4 more minutes until everything is well combined.
  5. Serve hot with an extra drizzle of sesame oil on top.

Protein source: Minimal (from the rice noodles)
Carbohydrate source: Brown rice noodles

Enjoy your fine dining experience!

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