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Meal Plan Menu | Week of 11/4/19

If you’ve been looking for healthy veggie-packed dinners to make during the week, check out this week’s meal plan menu! We’ve got a low-carb veggie twist on ‘pizza’, a quick-cooking ramen topped with fresh veggies, and a veg-packed recipe for Indian curry.

  • By Chelsea Paxton
  • November 1, 2019

Who can honestly say they eat enough vegetables? Chances are, just about everyone can use some help incorporating more fresh veggies into their diets. At Cook Smarts, we strive to include an abundance of seasonally fresh vegetables into our weekly meal plan menu without sacrificing flavor or adding an exorbitant amount of prep / cook time.

Take this week’s dinner recipes, for example! This menu is packed with veggies, flavor, and time-saving tips and strategies. Begin the week with pan-seared Tilapia with Mustard Thyme Sauce served with a sweet-tart balsamic kale and parsnip salad, a simple and elegant dish that is guest-worthy even on a busy Monday night! Tuesday’s dinner ditches the traditional pizza crust for pizza-stuffed zucchinis that are a fun and low-carb way to enjoy more vegetables. On Wednesday we have a spicy Red Curry Chicken Ramen topped with fresh bell peppers and crunchy snap peas. We end the week with a traditional Indian Chicken Korma dish loaded with potatoes and leafy green spinach.

Each recipe includes thorough steps and instructions, as well as short video tutorials to help you successfully prep, chop, and cook vegetables with confidence. So grab your roommates or a kitchen stool and your kids, and get everyone in on the fun of cooking veggies that will delight everyone’s tastebuds!

“Cook Smarts has helped me incorporate more veggies in a variety of ways, so my kids have definitely gotten more exposure. My daughter loves helping, and has watched several of the chopping videos so she feels more grown up when she helps in the kitchen.”

– Emily E. (Member since March 2014)

All meals come with gluten-free, paleo, and vegetarian options, as well as a grocery list and optional weekend prep steps.

On the Menu

MONDAY | Tilapia with Mustard-Thyme Sauce + Balsamic Kale Salad with Parsnips

Tart Dijon mustard and aromatic dried thyme come together in a homemade pan sauce to elevate this weeknight dinner into a guest-worthy meal, turning simple pan-seared tilapia into something flavorful and gourmet. The side salad is not to be missed either! Vibrant green kale is tossed with sweet roasted parsnips and butter-toasted panko breadcrumbs, a fun take on homemade croutons that adds a delicious crunch to the salad.

For a Paleo and gluten-free fine-dining experience at home, use almond meal in place of the flour and top the kale salad with slivered almonds. Vegetarians will enjoy all the fall flavors in this Farro and Chickpea Saute with roasted parsnips

TUESDAY | Pizza-Stuffed Zucchini with Italian Sausage & Fresh Mozzarella

Enjoy all the flavors of pizza with less carbs! Zucchini makes a wonderfully sturdy shell for a hearty pizza-inspired filling of Italian sausage, crushed tomatoes, garlic, mushrooms, and bell peppers. Topped with oozy, fresh mozzarella cheese and bursting with Italian pizza flavors, this is the perfect solution to getting in all your veggies on pizza night!

This recipe is naturally gluten-free and can easily be adapted to meet Paleo requirements by simply skipping the mozzarella cheese and adding sliced olives. Vegetarians will use farro in the pizza filling in place of the Italian sausage to bulk up this meal.

WEDNESDAY | Red Curry Chicken Ramen with Snow Peas & Bell Peppers

Just in time for cooler weather, our Red Curry Chicken Vegetable Ramen is sure to warm you from the inside out! This one-pot recipe is quick-cooking and full of flavor from aromatics such as shallots, lemongrass, and ginger. Finished with colorful vegetables and topped with jalapenos, cilantro, and lime juice, these flavorful noodles pack a colorful punch that will brighten up any cold weather evening.

For a gluten-free bowl of ramen, use your favorite GF noodles like soba, rice noodles, or even GF spaghetti noodles. Use zucchini noodles for a Paleo-friendly “ramen”. And if you’re vegetarian or feel like cooking meatless, swap the chicken for tofu, which will soak up all the spicy flavors of the red curry broth.

THURSDAY | Chicken Korma with Spinach & Basmati Rice

Chicken Korma is a classic Indian curry with chicken and potatoes simmered in a rich gravy. A good handful of baby spinach is added to this dish for nutrients and color, while a homemade Indian curry spice mix infuses the dish with lots of flavor. Served with fluffy basmati rice, a dollop of tangy yogurt, and fresh cilantro, this meal will surely save you time and money from ordering out!

This curry is naturally gluten-free and easily made Paleo compliant by serving with cauliflower rice. Vegetarians will enjoy all the flavors of this traditional Indian dish by using paneer in place of the chicken in our recipe for Paneer Korma

Smart meal planning ideas come with every weekly menu. The smarts listed below are only a portion of the meal prep tips we include to help you make the most of your ingredients and your time. Join our community to get the full benefits of our meal plan service every day!

Meal Planning Tips

Make Aheads:

  • To save even more time this week, prep the zucchini pizzas ahead of time. On Wednesday evening, simply top the zucchini pizzas with fresh mozzarella cheese and bake or reheat until warm. 
  • Thursday’s recipe for Chicken Korma reheats well (and it’s freezer-friendly!). Simply make the meal ahead of time and store the Chicken Korma separately from the basmati rice. Reheat and serve when ready to eat!

efficiencies:

  • Aromatics – including garlic, ginger, and shallots, which are all on the menu this week – are small but mighty ingredients that give depth of flavor to an entire dish, so don’t overlook these ingredients! To properly prep aromatics, be sure to watch our embedded videos in the recipe instructions. For a deeper dive into the world of aromatics, check out our lesson for cooking with aromatics here.
  • Do you ever have lime halves sitting around in your fridge? Don’t let any of this tart fruit go to waste! Fresh lime juice adds acidity and the perfect finish to Wednesday’s Red Curry Chicken Ramen and Thursday’s Chicken Korma dishes this week.

leftovers:

  • Chop leftover zucchini pizzas (including the filling and cheese) into small pieces and serve warm over fresh pasta for a quick and hearty Italian pasta dinner.
  • Use naan bread or a whole wheat tortilla filled with leftover Chicken Korma and basmati rice to make a delicious Indian-inspired wrap.
  • Make fish sandwiches by reheating Monday’s leftover tilapia and topping with this easy tartar sauce recipe and any crisp greens.

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Weekly Meal Planner | Menu for Week of 11/4/19 via Cook Smarts

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