More Meal Prep | Week 5

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SHOPPING LIST
PRODUCE
portobello mushrooms
kale
orange bell pepper
cherry tomatoes
snow peas
red skin potatoes
garlic
green onion
yellow onion
fresh thyme
fresh dill
fresh parsley
fresh basil
fresh chives
lemon
strawberries
blueberries
kiwi
DELI
goat cheese
BUTCHER
boneless skinless chicken breast
GROCERY
vegetable OR chicken broth
balsamic vinegar
red wine vinegar
olive oil
Dijon mustard
DAIRY
sour cream
RECIPES
Pan Seared Chicken Breast with Pan Gravy
1 tbsp oil
3 boneless skinless chicken breasts
salt and pepper
½ cup white wine OR ½ cup chicken broth
1 clove garlic, minced
½ small yellow onion, grated
1 tsp fresh thyme leaves
1 tbsp flour
2-3 tbsp water
Season chicken breast liberally with salt and pepper.
In a large skillet heat oil over medium-high heat.
Sear chicken breasts, top side for 3-4 minutes or until the chicken releases easily from the pan.
Flip chicken and sear for another minute.
Add white wine OR chicken broth, garlic, onion and fresh thyme leaves.
Reduce heat to medium-low, cover pan and cook for about 10 minutes or until the
chicken reaches an internal temperature of 165°F.
Flip chicken once or twice during cooking to ensure even cooking.
Remove cooked chicken.
In a small bowl whisk flour with water and then add it to the pan juices.
Whisk gravy until it reaches your desired consistency.
Serve gravy over cooked chicken.
Store in the refrigerator for 3-4 days or in the freezer for up to 6 months.
Roasted portabello mushrooms
2 large portabello mushrooms, chopped
2 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp fresh thyme leaves
salt and pepper
In a large bowl toss portabello mushroomsm with balsamic vinegar, olive oil, thyme leaves, salt and pepper.
Pour mushrooms onto a baking sheet.
Bake at 375°F for 10-15 minutes.
Store in the refrigerator for 3-4 days.
Massaged Kale
1 bunch kale, stem removed and finely chopped
1 tbsp olive oil
½ lemon juiced
salt
In a large bowl season kale with olive oil, lemon juice and salt.
Massage for 1-2 minutes or until kale turns bright green and starts to
soften.
Store kale in the refrigerator for 3-4 days.
Red Skin Potato Salad
4-6 red skin potatoes, cubed
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
¼ cup green onions, chopped
fresh dill
fresh parsley
salt and pepper
Steam or boil potatoes until they are fork tender but not mushy.
Run them under cold water to stop the cooking process.
In a small bowl whisk red wine vinegar, olive oil and Dijon mustard.
In a large bowl toss potatoes with dressing, green onions, dill,
parsley, salt and pepper.
Store in the refrigerator for 4-5 days.
Herb & Garlic Goat Cheese Dip
¾ cup goat cheese, room temperature
½ cup sour cream
1 clove garlic, pureed or grated
fresh chives, finely chopped
fresh basil, finely chopped
fresh parsley, finely chopped
salt and pepper
In a medium bowl mix goat cheese with sour cream, pureed garlic, chives, basil, parsley,
salt and pepper.
Store in the refrigerator for 4-5 days.
Orange bell pepper, tomato, snap peas
Strawberry, blueberry, kiwi cups