5 Meal Plan Featuring Arugula- bunched,Onions, cooking (large)(ea),and Potato- Huckleberry Gold (Elmira- Conv.)(qrt)

Shopping List:

Vegetables:

  • Arugula (1 bunch)
  • Cooking Onions (2 large)
  • Huckleberry Gold Potatoes (2 quarts)
  • Red Onions (3 jumbo)
  • Daikon Radish (2 medium)
  • Pea Shoots (75g)

Proteins:

  • Chicken Breasts (2 pieces)
  • Eggs (4 large)
  • Firm Tofu (400g)
  • Salmon Fillets (2 pieces)

Carbohydrates:

  • Arborio Rice (for risotto)
  • Whole Wheat Bread (4 slices)
  • Jasmine Rice (1 cup)
  • Round Rice Paper for spring rolls (8 sheets)

Other Ingredients:

  • Garlic (3 cloves)
  • Lemon (2)
  • Olive Oil
  • Parmesan Cheese (1/2 cup grated)
  • Butter (3 tbsp)
  • Soy Sauce (2 tbsp)
  • Honey (1 tbsp)
  • Dijon Mustard (1 tbsp)
  • Ginger (1-inch piece)
  • Rice Vinegar (1 tbsp)
  • Sesame Oil (1 tbsp)
  • Salt and Pepper
  • Italian Herb Mix
  • Chicken Broth (2 cups)

Meal Plan:

1. Breakfast: Daikon Radish and Pea Shoot Frittata

Ingredients:

  • 4 eggs
  • 1 Daikon Radish (thinly sliced)
  • 75g Pea Shoots
  • 1/2 Cooking Onion (sliced thin)
  • 1 tbsp Olive Oil
  • Salt & Pepper (to taste)

Instructions:

  1. Preheat oven to 375°F.
  2. In an oven-safe skillet, heat 1 tbsp olive oil over medium heat. Sauté the onion until soft.
  3. Add daikon radish slices and cook them for 3-4 mins until softened.
  4. In a small bowl, whisk eggs with salt and pepper, then pour the egg mixture over vegetables.
  5. Add pea shoots on top, then transfer the skillet to the oven and cook for 10-12 mins until the frittata is set.

Protein Source: Eggs
Carbohydrate Source: None directly, serve with optional toast.

2. Lunch: Arugula & Grilled Chicken Salad with Parmesan and Lemon

Ingredients:

  • 2 Chicken Breasts (grilled)
  • 1 bunch Arugula (washed and chopped)
  • 1 Lemon (juice and zest)
  • 1 Red Onion (thinly sliced)
  • 1/2 cup Parmesan Cheese (grated)
  • 2 tbsp Olive Oil
  • Salt & Pepper (to taste)

Instructions:

  1. Preheat a grill or grill pan on medium-high. Season chicken breasts with salt, pepper, and a drizzle of olive oil. Grill for about 6-7 minutes on each side until fully cooked. Slice when slightly cooled.
  2. In a large bowl, toss arugula, red onion slices, lemon juice, 1 tbsp olive oil, salt, and pepper until combined.
  3. Top the salad with the sliced grilled chicken and sprinkle Parmesan cheese on top.
  4. Serve immediately for a fresh and bright taste.

Protein Source: Chicken Breasts
Carbohydrate Source: Serve with Whole Wheat Bread.

3. Lunch: Daikon Radish and Tofu Spring Rolls with Peanut Dipping Sauce

Ingredients:

  • 400g Firm Tofu (cubed and fried)
  • 1 Daikon Radish (julienne)
  • 75g Pea Shoots
  • 4 Red Onions (thinly sliced)
  • 8 Rice Paper Rolls
  • Soy Sauce (for marinating tofu)
  • 1 tbsp Peanut Butter
  • 1 tbsp Soy Sauce
  • 1 tbsp Rice Vinegar
  • Water (if necessary)

Instructions:

  1. Press the tofu to remove water, then cube and fry until golden, seasoning with a bit of soy sauce and salt.
  2. Prepare the rice paper as per package instructions. Spread julienned daikon, pea shoots, and red onions evenly on each rice paper roll. Add crispy tofu.
  3. Roll each rice paper into tight rolls, tucking the sides as you go.
  4. Mix peanut butter, soy sauce, and rice vinegar to make the dipping sauce. Add a little water for a smoother consistency if desired.
  5. Serve immediately.

Protein Source: Tofu
Carbohydrate Source: Rice Paper Rolls

4. Dinner: Salmon with Caramelized Red Onion and Pea Shoot Risotto

Ingredients:

  • 2 Salmon Fillets
  • 1 Cooking Onion (finely chopped)
  • 2 Red Onions (sliced thin)
  • 1 cup Arborio Rice
  • 1 liter Chicken Broth (heated)
  • 50g Pea Shoots (chopped)
  • 2 tbsp Butter
  • 1 tbsp Olive Oil
  • Salt & Pepper (to taste)

Instructions:

  1. In a pot, heat butter and sauté the chopped white onion until soft.
  2. Add Arborio rice and stir until translucent, about 3 minutes.
  3. Gradually add warm chicken broth one ladle at a time, stirring constantly until absorbed. Repeat this process until rice is cooked and creamy (~20 minutes).
  4. Near the end, fold in the chopped pea shoots and season with salt and pepper.
  5. Meanwhile, in a skillet, caramelize sliced red onions with 1 tbsp olive oil until soft and golden.
  6. Pan-sear the salmon (about 4 minutes each side) and place it over the completed risotto. Top with caramelized onions.

Protein Source: Salmon
Carbohydrate Source: Arborio Rice (in Risotto)

5. Dinner: Honey-Mustard Chicken with Roasted Huckleberry Gold Potatoes and Arugula Pesto

Ingredients:

  • 2 Chicken Breasts
  • 2 large Huckleberry Gold Potatoes (quartered)
  • 1 bunch Arugula
  • 1 tbsp Dijon Mustard
  • 1 tbsp Honey
  • 3 cloves Garlic
  • 2 tbsp Olive Oil
  • Salt & Pepper (to taste)

Instructions:

  1. Preheat oven to 400°F. Toss the potato quarters in olive oil, salt, and pepper, then roast for 30 minutes, turning halfway.
  2. Mix honey, mustard, minced garlic, salt, and pepper, then marinate chicken breasts in this mixture for at least 15 minutes.
  3. Grill or roast the marinated chicken breasts for 20-25 minutes until fully cooked.
  4. While cooking, prepare arugula pesto: In a food processor, blend arugula, garlic, 1 tbsp olive oil, salt, and pepper until smooth.
  5. Plate the roasted potatoes, top with the grilled chicken, and drizzle with arugula pesto.

Protein Source: Chicken
Carbohydrate Source: Huckleberry Gold Potatoes

Similar Posts