Meal Plan #5, June 15th
Hi,
Welcome to this week’s meal planning experience. If you want to know what we’re doing here, please read the manifesto in the first edition. In short:
WORKDAYS DINNERS | 4 PORTIONS | SEASONAL | QUICK | LEFTOVERS
Now, let’s cook!
Meal Plan
Monday: One Skillet Salmon with Lemon Orzo
Tuesday: Creamy Sausage Gnocchi - One-Pan, 30-Minute Meal
Wednesday: Marry Me Chicken Ramen
Thursday: Vegan Tandoori Sheet Pan Dinner
Friday: Hot Honey Shrimp with Cheddar Polenta
Shopping List
Recipes
Monday: One Skillet Salmon with Lemon Orzo
30 min
4 salmon fillets
1 tsp salt divided
1 tsp black pepper divided
1 tsp sweet paprika
1 tsp garlic powder
1 tbsp olive oil
60g unsalted butter
1 yellow onion finely chopped
3 garlic cloves minced
150 g dry orzo pasta
1 tsp dried thyme
700 ml low sodium chicken broth
140 g baby spinach
juice from ½ lemon
50 g grated Parmesan
freshly ground black pepper for serving
chili flakes for serving
Leftovers can be easily reheated the next day and eaten with a fresh salad.
Tuesday: Creamy Sausage Gnocchi - One-Pan, 30-Minute Meal
30 minutes
420 g Italian sausage spicy, crumbled
1 tablespoon olive oil
450 g potato gnocchi
120ml chicken broth
240 g heavy cream
4 cloves garlic minced
0.5 teaspoon Italian seasoning or Herbs from Provence
368.54 g tomato sauce such as tomato pasta sauce or marinara
140g spinach fresh
salt and coarsely ground black pepper to taste
red pepper flakes to taste
Make more salmon and eat it with a fresh salad next day at lunch.
Wednesday: Marry Me Chicken Ramen
30 minutes
2 tablespoon olive oil
2 chicken breasts
50g all purpose flour
3 garlic cloves minced
8 sun-dried tomatoes sliced
½ tablespoon smoked paprika
½ tablespoon oregano
½ tablespoon chilli flakes
600ml chicken stock
300ml single cream
2 tablespoon grated parmesan plus extra for garnish
½ teaspoon ground pepper
½ teaspoon flaky salt
½ teaspoon sugar
200g ramen noodles
For the toppings
Coriander
Beansprouts
Edamame beans
Spring onion
Chilli oil
The dish can be easily assembled the next day at lunch with freshly cooked noodles.
Thursday: Vegan Tandoori Sheet Pan Dinner
55 minutes
1 block super firm or extra firm tofu
1/2 head cauliflower, cut into florets
2 potatoes, cut into 1/2-3/4" cubes
1 cup vegan plain unsweetened yogurt
1/4 cup fresh lime or lemon juice
1 tbsp oil
3-4 cloves garlic, pressed
1 tbsp ginger, minced or grated
(optional) 1 tbsp kasoori methi (dried fenugreek leaves), crumbled
1 1/2 tsp garam masala
1 tsp ground coriander
1 tsp chili powder (Kashmiri, cayenne, or chili powder blend), adjust for spice preference
1/2 tsp turmeric
1 tsp salt, or to taste
To serve:
More yogurt or raita
Thinly sliced red onion (soaked in ice water)
Minced cilantro
Wedges of lime or lemon
Basmati rice and/or Indian flatbread
This recipe is easy to multiply to have seconds next day at lunch.
Friday: Hot Honey Shrimp with Cheddar Polenta
30 minutes
60g butter, divided
1 1/2 cups whole milk
1 cup polenta
1/2 cup cheddar cheese, shredded
1 1/2 tsp garlic powder, divided
1 lb large or jumbo shrimp, peeled and deveined
1 tsp dried oregano
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/4 tsp black pepper
2 tbsp honey
2 cloves garlic, minced
1 tbsp fresh oregano, chopped