5 Meal Plan Featuring Asian Green: Cho Ho or Tatsoi (bunch),Chard-Green,and Potatoes-Small White (qrt) (From Elmira, Conv)

Shopping List:

  • 1 bunch of Tatsoi or Cho Ho
  • 1 bunch of Green Chard
  • 1 quart of Small White Potatoes
  • 2 Rainbow Carrots
  • 1 medium Bok Choi
  • 2 Gala or Ambrosia Apples
  • 3 medium Sweet Potatoes
  • 1 bunch of Kale (curly, red, green, or lacinato)
  • 2 Sweet Peppers (red or green)
  • 1 bunch of Baby Fennel
  • Chicken breast (for 2 meals)
  • Tofu (for 1 meal)
  • Eggs (for 1 breakfast)
  • White Rice or Jasmine Rice
  • Quinoa
  • Olive Oil
  • Garlic
  • Balsamic vinegar
  • Soy sauce
  • Sesame oil
  • Ground ginger
  • Salt and pepper
  • Honey
  • Red pepper flakes
  • Paprika
  • Ground black pepper
  • Cumin
  • Dijon mustard
  • Sesame seeds
  • Scallions
  • Fresh parsley or cilantro

Meal 1: Breakfast – Sweet Potato & Kale Hash with Eggs (Serves 2)

Ingredients:

  • 1 medium sweet potato, diced
  • 1 bunch kale, stems removed, chopped
  • 2 eggs
  • 1 small white potato, diced (optional, for extra carbs)
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt & pepper, to taste
  • Red pepper flakes (to taste, optional)
  • 1 tablespoon parsley or cilantro for garnish

Instructions:

  1. Heat olive oil in a large skillet over medium heat. Add diced sweet potato and white potato (if using), and sauté for 5-7 minutes until softened.
  2. Add garlic and cook for 1 minute until fragrant.
  3. Add chopped kale, season with salt, pepper, and red pepper flakes, and cook for another 3-5 minutes or until kale is wilted.
  4. In a separate skillet, cook eggs sunny side up or scrambled according to preference.
  5. Serve the sweet potato and kale hash on plates, top with eggs, and garnish with parsley.

Protein: Eggs
Carbohydrate: Sweet Potatoes, White Potatoes

Meal 2: Lunch – Bok Choi & Rainbow Carrot Stir-Fry with Tofu and Rice (Serves 2)

Ingredients:

  • 1 medium bok choi, chopped
  • 2 rainbow carrots, thinly sliced
  • 200g firm tofu, cubed
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 1 cup cooked white rice
  • 1 tablespoon sesame seeds
  • Scallions for garnish

Instructions:

  1. Heat sesame oil in a pan over medium-high heat. Add garlic and ginger, and sauté for 1 minute until fragrant.
  2. Add tofu cubes and cook for 3-4 minutes until golden brown. Set aside the tofu.
  3. Add chopped bok choi and rainbow carrots to the pan. Add soy sauce and stir-fry for 3-5 minutes until tender-crisp.
  4. Mix in the tofu and cook for 2 more minutes to warm through.
  5. Serve over cooked white rice and sprinkle with sesame seeds and scallions.

Protein: Tofu
Carbohydrate: White Rice

Meal 3: Dinner – Chicken & Baby Fennel Bake with Roasted Sweet Potatoes (Serves 2)

Ingredients:

  • 2 chicken breasts
  • 1 bunch baby fennel, cleaned and sliced lengthwise
  • 1 medium sweet potato, cubed
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 tablespoon balsamic vinegar
  • Salt & pepper, to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed sweet potatoes with 1 tablespoon of olive oil, cumin, smoked paprika, and a pinch of salt and pepper. Spread on a baking sheet and roast for 25 minutes.
  3. While sweet potatoes roast, heat 1 tablespoon of olive oil in a skillet over medium-high heat. Sear chicken breasts on both sides until golden, about 2-3 minutes per side. Remove and set aside.
  4. In the same skillet, add the fennel slices and sauté for 2-3 minutes until softened. Add balsamic vinegar and cook for another minute until caramelized.
  5. Place the seared chicken on top of the fennel slices and transfer the skillet (or an oven-safe dish) to the oven. Bake for 12-15 minutes, until chicken is fully cooked through and fennel is tender.
  6. Serve the roasted sweet potatoes alongside the chicken and fennel.

Protein: Chicken
Carbohydrate: Sweet Potatoes

Meal 4: Lunch – Tatsoi & Chard Sauté with Quinoa & Peppers (Serves 2)

Ingredients:

  • 1 bunch tatsoi, chopped
  • 1 bunch green chard, stems removed, chopped
  • 1 red or green bell pepper, thinly sliced
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon soy sauce
  • 1 cup cooked quinoa
  • 1 teaspoon sesame oil
  • Toasted sesame seeds for garnish
  • Scallions for garnish

Instructions:

  1. Heat olive oil in a pan over medium heat. Add garlic and sauté until fragrant, about 1 minute.
  2. Add the bell pepper slices and sauté for 2-3 minutes until slightly softened.
  3. Add chopped tatsoi and green chard. Sauté for another 3-4 minutes until the greens are wilted.
  4. Season with soy sauce and sesame oil. Stir well and cook for another minute.
  5. Serve the sautéed greens and peppers over quinoa and garnish with sesame seeds and scallions.

Protein: Quinoa
Carbohydrate: Quinoa

Meal 5: Dinner – Roasted Chicken & Potato Tray Bake with Peppers & Fennel (Serves 2)

Ingredients:

  • 2 chicken breasts
  • 1 quart small white potatoes, halved
  • 1 red or green bell pepper, sliced
  • 1 bunch baby fennel, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1 teaspoon ground black pepper
  • 1 teaspoon salt
  • 1 tablespoon fresh parsley for garnish

Instructions:

  1. Preheat the oven to 425°F (220°C).
  2. In a small bowl, combine olive oil, Dijon mustard, honey, salt, and pepper. Set aside.
  3. Toss potatoes, peppers, and fennel in half of the mustard mixture. Spread on a baking sheet.
  4. Nestle chicken breasts among the vegetables and brush them with the remaining mustard mixture.
  5. Roast for 25-30 minutes or until the chicken is fully cooked and the vegetables are golden and tender.
  6. Garnish with fresh parsley before serving.

Protein: Chicken
Carbohydrate: White Potatoes

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