What’s Cooking This Week?

Pantry Items Olive oil (regular and extra virgin)
Rice wine vinegar
Cooking spray
Mayonnaise
Low fat Greek yogurt
Honey
Chicken stock
Panko breadcrumbs
Eggs
Soy sauce
Sesame oil
Parmesan cheese
Garlic powder
Cumin
Paprika
Coriander
Cinnamon
Curry powder
Cayenne pepper
Crushed red pepper
Sesame seeds
Salt
Pepper

Grocery List based on servings for 2 w/ leftovers 2 6 oz skinless salmon fillets (preferably wild)
1 lb lean ground meat (can use beef, turkey or lamb)
10 oz extra-firm tofu
1-2 heads garlic
1 bulb ginger
1 medium yellow onion
1-2 lemons
1 8 oz package shitake mushrooms
1 lb baby bok choy
1 bunch fresh broccoli
1 bunch fresh parsley
2 carrots
¼ cup golden raisins
Wasabi paste Japanese horseradish paste available in Asian foods section or at Japanese markets 1 8 oz can crushed tomatoes
1 package whole-wheat rotini
1 freshly baked whole-wheat pita
2 whole-grain hamburger rolls

Day 1 – Wasabi Salmon w/ Bok Choy & Shitake recipe adapted from Bon Appetit *Makes leftover Bok Choy & Shitake for use in Stir-fry

Preheat oven to 450°. Heat a large rimmed baking sheet for 15 minutes. Coat with cooking spray.

Meanwhile, mix 1 tbsp mayonnaise, 1 tbsp Greek yogurt and ½ tsp wasabi paste.

Grate a ½ inch piece of ginger and mince 1-2 cloves garlic. Add half the ginger and half the garlic to mayonnaise mixture.

Season salmon with salt and pepper and drizzle lightly with oil.

Place bok choy, and halved mushrooms in a large bowl. Drizzle lightly with olive oil, add remaining ginger and garlic and toss to coat. Season with salt and pepper and scatter vegetables on side of baking sheet.

Arrange salmon on other side of sheet and roast, stirring vegetables occasionally, until salmon is cooked through, about 12-15 minutes.
*Reserve ½ the vegetables for use in day 3.

Spread wasabi mayonnaise atop salmon and serve over ginger & garlic vegetables.

Day 2 – Spicy Meatball & Chickpea Stew *Makes leftover Spicy Patties for use in Moroccan Spiced Burgers

Heat large skillet over medium heat and coat lightly with olive oil.

Dice an onion and minced 4-6 cloves garlic.

Mix together ground meat, half of the onion and garlic, ½ tbsp cumin, ½ tbsp garlic powder, 1 tsp paprika, 1 tsp coriander, ½ tsp curry powder, ½ tsp cinnamon, ¼ tsp cayenne pepper, salt and freshly ground black pepper. Make a mini test patty, cook and adjust seasoning if needed.
*Form two hamburger patties and freeze for use later in the week.

To meat mixture, add 1 egg and ¼ cup panko breadcrumbs and mix to incorporate. Roll meat into 1 inch balls.

Add meatballs to skillet and cook in batches until cooked through and browned on all sides.

Meanwhile, heat a large pan over medium heat. Coat lightly with olive oil and add remaining diced onion and minced garlic. Sauté until soft and add 1 can crushed tomatoes, ½ tbsp cumin, ½ tbsp ground coriander, and chopped fresh parsley. Add ½ cup chicken stock and bring to a boil. Reduce heat to low and add ½ can chickpeas, rinsed and drained. Season with salt and pepper to taste and add meatballs to sauce and warm through. Top with chopped fresh parsley.

Serve meatball and chickpea stew with wedges of lightly toasted pita and a dollop of Greek yogurt.

Day 3 – Bok Choy, Shitake & Tofu Stir-fry *Uses leftover Bok Choy & Shitake Mushrooms

Whisk 1½ tbsp soy sauce, 1 tsp sesame oil, 1 tsp rice wine vinegar, and 2 cloves minced garlic in a bowl.

Drain and cut tofu into 1 inch pieces. Pat to dry.

Heat a large nonstick skillet or wok over high heat and coat lightly with oil. Add tofu, leftover bok choy and shitake mushrooms, and soy sauce mixture. Toss in with sesame seeds and cook through, adding water if needed.

Serve hot.

Day 4 – Lemony Whole Wheat Rotini w/ Broccoli & Chickpeas *Use leftover chickpeas

Chop broccoli into bite-sized florets.

Toss drained and rinsed chickpeas with olive oil, freshly squeezed lemon juice, salt and pepper.

Bring a large pot of water to a boil. Add broccoli florets and cook until crisp, about 4 minutes. Transfer to a colander to drain, keeping the boiling water in the pot.

Add 2 servings whole-grain pasta to pot and cook until al dente.

Heat a large skillet over medium heat, coat lightly with olive oil and add drained broccoli, cooking to brown. Add in 2-3 cloves minced garlic, crushed red pepper and salt to taste.

Add chickpeas, drained pasta, a spoonful of parmesan cheese and olive oil, tossing to coat.

Serve topped with parmesan cheese and freshly ground black pepper.

Day 5 – Moroccan Spiced Burgers w/ Carrot Slaw *Use leftover Spiced Burger Patties

Mix together 1 tbsp mayonnaise, 1 tbsp Greek yogurt, a squeeze of honey, a squeeze of fresh lemon juice, and ¼ tsp curry powder. Add shredded carrots and raisins and toss to mix.

Meanwhile, heat a skillet over medium-high heat and coat with oil.

Defrost spiced burger patties and cook until browned on both sides and cooked through.

Lightly toast buns and serve burgers topped with carrot slaw.

Enjoy!

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