My aim with these meal plans is always balance: some vegetarian dishes, almost always a chicken dish, a variety of flavors, some dishes on the lighter side and others more comfort foods, mostly easy dishes with something a bit more involved in the mix. I feel like I’ve got you covered on all fronts this week. I hope you like it!
Thai Salmon Curry with Vegetables
This is one of my favorite ways to cook fish and it’s not too spicy for younger palates. Serve with steamed rice and dinner is done. Want dessert? Make a plate of fresh fruit, such as pineapple, kiwi, and mango. Head here for a tutorial on cutting a pineapple.
Easy Noodles with Peanut Sauce and Veggies
Asian-style noodles slathered in peanut sauce and tossed with crunchy vegetables? What’s not to love. Choose whole-grain noodles to bump up the fiber and nutrients. A small salad of sliced cucumbers doused in seasoned rice vinegar is an easy side.
Tex Mex Skillet Supper
This a guaranteed crowd pleaser and pretty quick to make. Serve as is or add a basket of warm tortillas and avocado on the side.
Chicken, Orange & Avocado Salad with Pumpkin Seeds
A light, bright supper salad that manages to be filling at the same time. If you have kids who are not so fond of salad, set theirs up deconstructed-style with the orange, avocado, chicken, and greens arranged on a plate rather than tossed in a bowl. On the side? Warm baguette for sopping up any dressing that pools on your plate.
Kimchi Grilled Cheese Sandwiches
Some would say a simple grilled cheese is a perfect food, so why mess with it? It’s a good point, but I’ve found piling kimchi onto a grill cheese sandwiches adds appealing heat and tang that plays deliciously off the richness of melted cheese. If you are dead set against kimchi, you can add pickled jalapeños or another pickled cabbage instead. Make this for lunch or a light supper.
Roasted Carrots with Harissa Yogurt and Mint
These are delicious as a side to roast chicken or meat, but also excellent as part of a vegetarian meal. If you’re going the vegetarian route, put two cups of warm, cooked farro (tossed with olive oil and salt) or another favorite grain between the yogurt and carrots just before serving. Swap in cauliflower for carrots and the dish is just as tasty.
Tender Banana Bread with Walnuts or Chocolate Chips
A homey, wholesome loaf of banana bread like this one never lasts long at my house. It’s tender, just sweet enough, and excellent with dark chocolate chips or walnuts (or no adornment at all).
SHOPPING LIST
Thai Salmon Curry with Vegetables
2 teaspoons extra-virgin olive oil
1 medium yellow onion
1 pound fresh salmon fillets
One 13.5-ounce can light coconut milk
2 tablespoons red curry paste
1 tablespoon brown sugar
1 tablespoon Asian fish sauce
1 large sweet potato (8 ounces)
1 medium zucchini
Large handful baby spinach
Chicken, Orange, and Avocado Salad with Toasted Pumpkin Seeds
3 tablespoons white wine vinegar
2 medium minced shallots
1 tablespoon honey
1/3 cup extra-virgin olive oil
1 tablespoon freshly squeezed orange juice
A few drops of sriracha, tabasco or other favorite hot sauce
1 pound boneless, skinless chicken breasts
2 small heads endive
2 large seedless oranges (such as cara cara)
1 small head butter lettuce or 3 heads little gems
1 large ripe avocado
2 tablespoons toasted, salted pepitas (shelled pumpkin seeds)
Asian Noodles with Not-So-Spicy Peanut Sauce
12 ounces long noodles (udon, soba, or whole wheat/brown rice/other spaghetti)
1/3 cup unsweetened, creamy peanut butter
1 tablespoon soy sauce
3 tablespoons seasoned rice vinegar
1 1/2 teaspoons sriracha
2 cups diced crunchy raw vegetables (cucumbers, bell peppers, celery, carrots or snap peas work well)
3 scallions
Tex Mex Skillet Supper
1 tablespoon extra-virgin olive oil
1 large yellow or red onion
1 teaspoon ground cumin
2 teaspoons ground chili powder
Pinch red chili flakes
2 large garlic cloves
1/2 pound ground beef
2 medium zucchini
1 cup uncooked corn kernels (fresh or frozen)
1 tablespoon tomato paste
1 1/2 cups cooked black beans (One 14-to-16 ounce can or box)
1 medium lemon
3 ounces grated sharp Cheddar cheese
Corn tortillas for serving
Kimchi Grilled Cheese Sandwiches
1/2 cup kimchi (I use cabbage kimchi)
4 slices sandwich bread (I like levain, ideally with some whole-grain flour)
Sharp Cheddar, enough for 2 thin layers on each sandwich (about 3 ounces)
2/3 cup Baby spinach
1 tablespoon olive oil
Roasted Carrots with Harissa Yogurt
1 1/4 pounds carrots (about 12 medium carrots), ideally with the greens still attached
1 teaspoon paprika
1 teaspoon ground turmeric
1/2 teaspoon ground fennel
1 teaspoon ground cumin
1 teaspoon kosher salt, divided
1 1/2 tablespoons extra-virgin olive oil
1 lemon, divided
3/4 cup lowfat plain Greek yogurt
1 teaspoon harissa paste (See note)
1/4 cup roughly chopped fresh mint, loosely packed
1/4 cup chopped roasted almonds or pistachios
Tender Banana Bread with Walnuts or Chocolate Chips
4 medium ripe bananas
2 eggs
1/3 cup packed brown sugar
¼ cup pure maple syrup
1/3 cup extra virgin olive oil
¼ cup plain Greek yogurt
1 teaspoon vanilla extract
¾ cup whole-wheat flour
¾ cup all-purpose flour
1 teaspoon baking soda
½ cup chopped walnuts or dark chocolate chips (optional)
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