Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list.

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1 Tablemom.com Don t plan another meal with Table Mom s weekly menu, recipes, and grocery list. Week 5

2 Recipes Meal Herb-Roasted Orange Salmon (parmesan spaghetti, broccoli) Meal Masala Rice (spaghetti squash, yogurt sauce, green salad) Meal Minestrone Soup (cornbread, green salad) Meal White Chicken Enchiladas (Spanish rice, green salad) Grocery List...14 PRINTING TIP Save ink by printing pages SUGGESTIONS? Table Mom

3 Meal 1 Herb-Roasted Orange Salmon (parmesan spaghetti, broccoli) tablemom.com 3

4 Meal 2 Masala Rice (spaghetti squash, yogurt sauce, green salad) Table Mom

5 Meal 3 Minestrone Soup (corn bread, green salad) tablemom.com 5

6 Meal 4 White Chicken Enchiladas (Spanish rice, green salad) Table Mom

7 Meal 1 Herb-Roasted Orange Salmon (parmesan spaghetti, broccoli) Feeds 4-6 Prep Time: 30 minutes Cook Time: 30 minutes What you ll need today: HERB-ROASTED ORANGE SALMON (BY SARAH GILMAN) 4 salmon fillets (about 8 oz each) 2 tablespoons olive oil juice and zest from 1 orange 4 cloves garlic, minced 1 teaspoon dried tarragon salt and pepper to taste 2 teaspoons green onions, sliced thinly PARMESAN SPAGHETTI 1/2 pound cooked spaghetti 1/3 cup Parmesan cheese 1 clove garlic, minced 2 tablespoons lemon juice 1/4 oil SIDES 2 head broccoli, cut up What to do today: 1. Zest and juice orange, mince 5 cloves garlic. Set aside 1/2 teaspoon minced garlic. 2. In a small bowl, combine 2 tablespoons olive oil, orange juice, orange zest, remaining minced garlic, and tarragon. Salt and pepper to taste. 3. Add salmon fillets to marinade and let sit at room temperature for 1 hour, turning once. 4. About 30 minutes before the salmon is done marinating, cook the pasta according to package instructions. Drain and set aside. 5. In a separate small bowl, combine Parmesan cheese, 1/2 teaspoon minced garlic, lemon juice and oil. Pour over pasta and toss. Salt to taste. Set aside. 6. Preheat oven to 475 degrees. 7. Boil water to steam broccoli. Cook for 6-8 minutes, or until crisp-tender. 8. Put fillets in an ovenproof dish, skin side down. Pour marinade over top. Bake 7-8 minutes, or until the salmon is just cooked through. Fish should flake easily when tested with a fork. Remove to serving platter and sprinkle with green onions. 9. Serve salmon with pasta and broccoli on the side. tablemom.com 7

8 TIME SAVER TIPS Substitute pre-marinated salmon. I like the frozen salmon at Trader Joe s. Substitute melted butter and lemon-garlic seasoning for oil/lemon/garlic mixture on the pasta. I used leftover pasta from spaghetti the night before. LOOKING AHEAD Take your chicken out to thaw. Roast it in the morning and make your stock Table Mom

9 Meal 2 Masala Rice (spaghetti squash, yogurt sauce, green salad) Feeds 4-6 Prep Time: 30 minutes Cook Time: 45 minutes What you ll need today: MASALA RICE 2 cups shredded chicken, or 2-3 chicken breasts, diced 2 medium onions, diced 1-inch piece fresh ginger, minced 1/4 teaspoon red pepper flakes 1 tablespoon garam masala (found in the spice or international section) 1 cup plain yogurt juice of 1 lime (1-2 tablespoons) 1 1/2 cups basmati rice (I use brown basmati from Trader Joe s) 1/2 teaspoon saffron threads 1 cup coconut milk 2 cups chicken broth 1/2 cup raisins 1/2 cup chopped fresh cilantro YOGURT DRESSING 2 cups plain yogurt 1 clove garlic, mined 1 cucumber, diced salt to taste SIDES Butternut Squash (I used spaghetti because I had some at home.) Green Salad: lettuce and veggies from your fridge What to do today: 1. Pre-heat oven to 400 degrees. 2. Chop onions, gingerroot, and cilantro, juice lime and set aside. 3. Wash squash, poke with holes, and place on a cookie sheet in the oven. Cook for 40 minutes, or until soft. 4. Heat oil in a large ovenproof skillet over medium heat. Add onions, ginger and red pepper flakes, cook until onions are translucent. Add garam masala, cook until fragrant, about 1 minute. Add cooked chicken and remove from heat. If using chicken breasts, cook for 5 minutes and remove from heat. 5. Stir in 1 cup yogurt and lime juice. Transfer chicken mixture to a bowl. tablemom.com 9

10 6. In same skillet, heat 1 tablespoon oil. Add rice and saffron. Cook for 1 minute. Add coconut milk and 1 cup chicken stock, raisins, and 1/2 teaspoon salt. Cover and simmer for 35 minutes (20 minutes if using white rice). 7. Mince garlic and dice cucumber. In a small bowl combine remaining 2 cups yogurt, garlic, and cucumber. Salt to taste and set aside in refrigerator. 8. Prepare green salad, set aside. 9. When rice has cooked for 35 minutes, remove 1 cup rice mixture from skillet. Pour chicken mixture over rice in skillet and top with remaining rice and 1 cup chicken stock. Cover and place in oven. Cook for minutes, or until rice is tender and liquid is absorbed. 10. Once squash is done, cut in half, discard seeds, and scrape flesh into a serving bowl. Cover and set aside. 11. Serve Masala rice with squash mixed in or on the side, and the yogurt sauce on top Table Mom

11 Meal 3 Minestrone Soup (cornbread, green salad) Feeds 5-6 Prep Time: 20 minutes Cook Time: 40 minutes What you ll need today: MINESTRONE SOUP 2 tablespoons olive oil 1 large onion, chopped 3-4 cloves garlic, minced 2 bay leaves 2 teaspoons dried oregano 1 teaspoon dried basil 4 ribs celery, chopped 5 carrots, chopped 3 medium potatoes, peeled and chopped 28-oz can diced tomatoes 6-8 cups chicken stock 1 tablespoon honey 1 tablespoon balsamic vinegar 2 tablespoons red wine (or more balsamic vinegar) salt and pepper 1 can black beans 1/2 cup dry split peas 1/2 cup small pasta (I used alphabet pasta, but you could use any short pasta) salt to taste CORNBREAD 7/8 cup whole wheat or 1 cup all-purpose flour 1 cup yellow cornmeal 2 tablespoons sugar 1 tablespoon baking powder 1 cup milk 1/4 cup oil 1/4 cup honey 2 eggs, lightly beaten GREEN SALAD lettuce veggies from your fridge What to do today: 1. Heat 3 cups water and 1/2 cup split peas in a small sauce pan until boiling. Reduce heat and simmer 15 minutes. 2. Chop onions and garlic. Heat oil in stockpot. Cook onions for 3-5 minutes, then add garlic, bay leaf, oregano and basil. Cook until fragrant, about 1 minute. 3. While onions & spices are cooking, chop celery, carrots, and potato. Add to stockpot and cook about 5 minutes, stirring occasionally. tablemom.com 11

12 4. Add tomatoes, broth, honey, vinegar, wine, salt and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes. 5. Meanwhile, make cornbread. Preheat oven to 400 degrees. Grease a 8 x8 baking dish. 6. In a large bowl, stir together flour, cornmeal, baking powder. Add milk, oil, honey and eggs; stir to combine. Pour batter into prepared baking pan. 7. Bake cornbread at 400 degrees for 20 to 25 minutes, until a toothpick inserted into center of pan comes out clean. 8. When soup has simmered, add beans and peas. Cook 10 minutes. 9. Prepare green salad. Set aside. 10. Add pasta to soup and cook 10 minutes. Serve! Table Mom

13 Meal 4 White Chicken Enchiladas (Spanish rice, green salad) Serves 4 Prep Time: 20 minutes Cook Time: 45 minutes What you ll need today: WHITE CHICKEN ENCHILADAS (BY DIANA OGDEN) 1 1/2 cups shredded chicken, or 2 breasts, diced and sautéed 1 clove garlic, minced 1 medium onion, chopped 4-oz can green chilies 1/2 cup sour cream 1 1/2 cups grated Monterey Jack cheese 6-8 flour tortillas 1/4 cup milk SPANISH RICE 1 1/2 cups dry brown rice 1 onion, chopped 1 clove garlic, minced 1 tablespoon chili powder 1 green pepper, diced 4 oz can green chilies 14-oz can tomatoes, drained salt to taste GREEN SALAD lettuce, torn into pieces veggies from your fridge What to do today: 1. Prepare rice according to package instructions. 2. Chop onions, garlic, and green pepper. Grate cheese. Set aside. Preheat oven to 350 degrees. 3. In a medium bowl, combine half the garlic, half the onion, 1 can chilies, sour cream, and 1 cup grated cheese. Take half of this mixture and it set aside. Add the chicken to remaining half. Fill each tortilla shell with chicken filling. Roll and place in 9 x13 pan. Add milk to remaining onion mixture. Stir and pour over top. Sprinkle with remaining cheese. Bake at 350 degrees for 30 minutes. 4. Prepare green salad. 5. When rice is done, sauté remaining onion until tender. Add garlic and chili powder, cook for 30 seconds. Add green peppers and remaining can of chilies. Cook for 3-5 minutes, or until pepper is tender. Add rice and tomatoes. Salt to taste. Simmer over medium heat until liquid is absorbed. tablemom.com 13

14 Grocery List PRODUCE lime (1) lemon (1) orange (1) broccoli (2 heads) green onions (1 bunch) cilantro (1/2 bunch) cucumber (1) butternut squash (1) celery (4 ribs) green pepper (1) veggies for salads (3 salads) lettuce (1-2 heads) carrots (1/2 pound) potatoes (3 medium) onions (5-6 medium) garlic (1-2 bulbs) ginger (1-inch piece) CANNED & DRY GOODS spaghetti (1/2 pound) small pasta (e.g. ABC s) (1/2 cup) basmati rice (I use brown basmati rice from Trader Joe s) (1 1/2 cups) brown rice (1 1/2 cups) dry split peas (1/2 cup) flour tortillas (6 to 8) coconut milk (1 cup) diced tomatoes (14 oz can & 28 oz can) black beans (1 can) green chilies (2 4-oz cans) raisins (1/2 cup) whole wheat flour (1 cup) cornmeal (1 cup) sugar (2 tablespoons) baking powder (1 tablespoon) DAIRY & EGGS Monterey Jack cheese (8 oz) 1/3 cup (Parmesan cheese) milk (1 1/4 cup) sour cream (1/2 cup) plain yogurt (3 cups) eggs (2) MEAT & STOCK salmon fillets (4 8-oz pieces) chicken (1 whole or 4 breasts) chicken stock (8-10 cups) CONDIMENTS garam masala (found in the spice or international section) (1 tablespoon) chili powder (1 tablespoon) dried oregano (2 teaspoons) dried basil (1 teaspoon) bay leaves (2) saffron threads (1/2 teaspoon) dried tarragon (1 teaspoon) red pepper flakes (1/4 teaspoon) honey (1/3 cup) balsamic vinegar (1 tablespoon) red wine (2 tablespoons) oil (1 cup) salt and pepper Table Mom