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

Shopping List:

  • Eggs (6)
  • Extra firm tofu (1 block)
  • Chicken breast (2 fillets)
  • Quinoa (1 cup)
  • Brown rice (1 cup)
  • Olive oil
  • Soy sauce
  • Salt
  • Black pepper
  • Sesame oil
  • Sesame seeds
  • Ginger (fresh, 1 inch)
  • Green onions (2 stalks)
  • Red chili flakes
  • Honey
  • Soy sauce (low sodium)
  • Lemon (1)
  • White vinegar
  • Rice vinegar
  • Maple syrup

Meal 1: Breakfast – Sautéed Kale and Eggs with Radishes

Ingredients:

  • 1 bunch curly kale (stems removed & chopped)
  • 1 medium Daikon radish (sliced thin)
  • 2 eggs
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1 tsp sesame seeds (for garnish)

Instructions:

  1. Heat olive oil in a skillet over medium heat.
  2. Add kale and sauté for 3-4 minutes until slightly wilted.
  3. Add thinly sliced radishes and cook for another 2 minutes.
  4. Push kale and radishes to one side of the pan, crack eggs on the other side and cook until whites are set and yolks are runny (or firm to your preference).
  5. Season with salt, pepper, and a sprinkle of sesame seeds before serving.

Protein Source: Eggs
Carbohydrate Source: Radishes

Meal 2: Lunch – Asian Napa Cabbage Salad with Tofu

Ingredients:

  • 1/2 Napa cabbage (chopped)
  • 1/2 block tofu (cubed and pan-fried)
  • 1 medium carrot (shredded)
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp soy sauce
  • 1 tsp honey
  • Pinch of red chili flakes
  • 1 tbsp sesame seeds for garnish

Instructions:

  1. In a bowl, toss together chopped Napa cabbage and shredded carrots.
  2. Pan-fry cubed tofu in a hot skillet with a splash of olive oil until golden brown.
  3. Whisk together rice vinegar, sesame oil, soy sauce, honey, and chili flakes to make the dressing.
  4. Add tofu to the salad and drizzle with the dressing. Mix well.
  5. Garnish with sesame seeds.

Protein Source: Tofu
Carbohydrate Source: Carrots, Cabbage

Meal 3: Dinner – Stir-Fried Brussels Sprouts and Chicken with Quinoa

Ingredients:

  • 1 chicken breast (cut into strips)
  • 1/2 stalk of Brussels sprouts (trimmed and halved)
  • 1 clove garlic (minced)
  • 1 cup cooked quinoa
  • 1 tbsp olive oil
  • 1 tsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp fresh ginger (grated)
  • Salt and pepper, to taste

Instructions:

  1. Prepare quinoa according to package instructions.
  2. In a pan, heat olive oil over medium heat, add garlic and sauté for 30 seconds.
  3. Add chicken strips to the pan, cook for 3-4 minutes, stirring frequently.
  4. Push chicken to the side, add Brussels sprouts and cook until browned, about 3-4 minutes.
  5. Add ginger and soy sauce, and stir all ingredients to combine. Drizzle sesame oil on top.
  6. Serve stir-fry over quinoa.

Protein Source: Chicken
Carbohydrate Source: Quinoa

Meal 4: Lunch – Roasted Beet and Potato Salad with Chard and Lemon Dressing

Ingredients:

  • 1 medium beet (peeled & diced)
  • 2 small white potatoes (diced)
  • 1/2 bunch green chard (roughly chopped)
  • 1 tbsp olive oil
  • 1 clove garlic (minced)
  • 1 tsp lemon juice
  • 1 tsp maple syrup
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F. Toss beet and potato cubes in olive oil, salt, and pepper, then spread on a baking sheet. Roast for 20 minutes, turning halfway.
  2. In a skillet, sauté minced garlic and chard until wilted, about 4 minutes.
  3. In a small bowl, whisk lemon juice, olive oil, and maple syrup to make the dressing.
  4. In a plate, combine roasted vegetables and wilted chard. Drizzle with lemon dressing and toss well.

Protein Source: Minimal (add poached egg if desired)
Carbohydrate Source: Potatoes, Beets

Meal 5: Dinner – Garlic and Ginger Stir-Fry with Cho Ho Greens and Brown Rice

Ingredients:

  • 1 bunch Cho Ho greens (chopped)
  • 1/2 block tofu (cubed)
  • 1/2 cup brown rice (cooked)
  • 1 tbsp olive oil
  • 1 clove garlic (minced)
  • 1 tsp fresh ginger (minced)
  • 1 tsp soy sauce
  • 1 tsp honey
  • Salt and pepper, to taste

Instructions:

  1. Cook brown rice according to package instructions and set aside.
  2. Heat olive oil in a pan over medium heat and sauté garlic and ginger for 1 minute.
  3. Add cubed tofu to the pan and cook until browned on all sides, 5-6 minutes.
  4. Add chopped Cho Ho greens and sauté for another 2-3 minutes until wilted.
  5. Stir in soy sauce and honey, and season with salt and pepper.
  6. Serve stir-fry over brown rice.

Protein Source: Tofu
Carbohydrate Source: Brown rice

This meal plan satisfies a fine dining experience while using all specified ingredients efficiently. Each meal is balanced with protein, vegetables, and a source of carbohydrates, perfect for a week of nutritious and delightful dishes.

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