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 Cho Ho (TatSoi) or Asian Greens
  • 1 bunch Green Chard
  • 1 quart Small White Potatoes
  • 2 Rainbow Carrots
  • 1 medium Bok Choi
  • 5 Ambrosia or Gala Apples
  • 2 medium-large Sweet Potatoes
  • 1 bunch Kale (Lacinato, curly, or green)
  • 2 Sweet Peppers (green, red, or white)
  • 1 bunch Baby Fennel
  • Eggs (6)
  • Chicken Breasts (2 medium-sized)
  • Tofu (Firm, 8-ounce)
  • Rice (Jasmine or Basmati, 2 cups)
  • Soy sauce
  • Garlic (fresh, 4 cloves)
  • Ginger (fresh, 1-inch piece)
  • Olive oil
  • Salt and pepper
  • Sesame oil
  • Sesame seeds
  • Soy sauce
  • Honey
  • Dijon mustard
  • Lemon juice
  • Red onion
  • Almonds (for garnish)
  • Butter
  • Greek yogurt (plain, 1 small tub)
  • Cumin seeds
  • Maple syrup
  • Hazelnuts (chopped)

Meal 1: Breakfast – Sweet Potato and Apple Hash with Rainbow Carrots and Eggs

Ingredients:

  • 1 Sweet Potato (diced)
  • 1 Ambrosia or Gala Apple (diced)
  • 1 Rainbow Carrot (sliced thinly)
  • 2 Eggs
  • Olive oil (for frying)
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Add diced sweet potatoes and carrots. Cook for 10-12 minutes, stirring frequently until the vegetables soften and start caramelizing.
  3. Add diced apple during the last 5 minutes of cooking. Cook until they're soft but not mushy.
  4. In a separate pan, fry the eggs in olive oil or butter to your preferred doneness.
  5. Divide the hash between two plates, top with the fried eggs, and season with salt and pepper.

Protein: Eggs
Carbohydrate: Sweet Potatoes and Apples

Meal 2: Lunch – Stir-Fried Tofu with Bok Choi, Kale, and Jasmine Rice

Ingredients:

  • 1 small Bok Choi (chopped)
  • 1 bunch of Kale (leaves stripped and chopped)
  • 8 oz. Firm Tofu (cubed)
  • 2 cloves Garlic (minced)
  • 1-inch piece Ginger (grated)
  • 2 tbsp Soy Sauce
  • 1 tbsp Sesame Oil
  • 1 tbsp Olive Oil
  • 1 tbsp Sesame Seeds
  • 1 cup Jasmine Rice (cooked)

Instructions:

  1. Heat the olive oil in a large pan or wok over medium heat.
  2. Add cubed tofu and stir-fry until golden brown and a bit crispy, about 7-8 minutes. Remove from the pan.
  3. In the same pan, add minced garlic and grated ginger. Stir-fry for 1 minute until fragrant.
  4. Add the chopped bok choi and kale, stir-frying for 3-5 minutes until wilted.
  5. Return the tofu to the pan and add soy sauce and sesame oil. Cook for 2 more minutes to combine.
  6. Serve the stir-fry over freshly cooked jasmine rice and garnish with sesame seeds.

Protein: Tofu
Carbohydrate: Jasmine Rice

Meal 3: Dinner – Chicken with Roasted Baby Fennel, Sweet Potatoes, and Apples

Ingredients:

  • 2 medium Chicken Breasts
  • 2 Baby Fennels (halved)
  • 1 Sweet Potato (cut into wedges)
  • 1 Gala Apple (cut into wedges)
  • 2 tbsp Olive Oil
  • 2 tsp Honey
  • 1 tsp Dijon Mustard
  • 1 tbsp Lemon Juice
  • Salt and pepper

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, mix together honey, mustard, and lemon juice. Season the chicken breasts with salt and pepper, and drizzle the honey-mustard mixture over them.
  3. On a baking sheet, arrange the fennel halves, sweet potato wedges, and apple wedges. Drizzle with olive oil and season with salt and pepper.
  4. Place the chicken breasts on the same tray, if there's space, or use a separate one.
  5. Roast the entire tray for 20-25 minutes, until the chicken is golden and fully cooked through, and the sweet potatoes and apples are tender.

Protein: Chicken Breasts
Carbohydrate: Sweet Potatoes and Apples

Meal 4: Lunch – Chard and Pepper Stir-fry with Quinoa

Ingredients:

  • 1 bunch Green Chard (chopped)
  • 2 Sweet Peppers (red, green, or white; sliced into strips)
  • 1/2 Red Onion (thinly sliced)
  • 1/2 cup Quinoa (cooked)
  • Olive oil (for frying)
  • 1 clove Garlic (minced)
  • 1 tsp Cumin seeds
  • Salt and pepper to taste
  • Almonds (for garnish)

Instructions:

  1. Cook quinoa according to package instructions. Set aside.
  2. Heat olive oil in a skillet over medium heat. Add cumin seeds and let them sizzle for about 30 seconds.
  3. Add the garlic and red onion, and cook until the onion softens, about 3-4 minutes.
  4. Add the sweet peppers and stir-fry for 4-5 minutes until they soften slightly.
  5. Toss in the chopped chard leaves and stir until just wilted.
  6. Serve the stir-fried veggies over a bed of quinoa. Garnish with chopped almonds and serve hot.

Protein: Almonds
Carbohydrate: Quinoa

Meal 5: Dinner – Caramelized Fennel, Potato, and Rainbow Carrot Gratin

Ingredients:

  • 2 small White Potatoes (sliced thinly)
  • 1 Baby Fennel (sliced)
  • 1 Rainbow Carrot (sliced thinly)
  • 1 tbsp Butter
  • 1/4 cup Greek Yogurt
  • 1 tbsp Olive Oil
  • Salt and pepper to taste
  • 2 tbsp Chopped Hazelnuts (for garnish)
  • Fresh herbs (optional)

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Layer the sliced potatoes, fennel, and rainbow carrot in a small baking dish.
  3. In a bowl, whisk together the Greek yogurt, a bit of olive oil, salt, and pepper. Pour the mixture over the layered vegetables.
  4. Dot with butter and bake for 25-30 minutes, until the top is golden and the vegetables are tender.
  5. Sprinkle with chopped hazelnuts and fresh herbs before serving.

Protein: Greek Yogurt, Hazelnuts
Carbohydrate: White Potatoes

Note:
The recipes balance vegetables, proteins, and carbs to meet the dietary requirements outlined. All the preparation times should fit within the 30-minute limit.

Similar Posts