Local Rhoots Meal Prep Week 3

ON YOUR PLATE THIS WEEK Butternut Squash Leek Soup (1) Roast Chicken Piccata & Zucchini (2) Artichoke Salami Frittata (3) GROCERY LIST PRODUCE □ 1 Lemons (2) □ 1 Leek (1) □ 1 Yellow Onion (2) BULK □ 1 Shallot (3) □ 1 tsp Garlic Powder (3) □ 1 Butternut Squash (1) □ 2 Zucchini (2) PANTRY □ ½” Ginger (1) □ 64-oz Chicken Stock (1) □ 3 Garlic Cloves (1) □ 1 Cup Chicken Stock (2) □ 2 TBS Capers (2) HERBS □ 2 Can Quartered Artichokes (2,3) □ 1 Bunch Parsley (6) □ 1, 4-oz. Can Tomato Paste (3) MEAT/FISH STOCKED □ 4 Slices Bacon (optional use 4 TBS Butter or □ 1 TBS Salt (1) Oil)) (1) □ ½ TBS Pepper (1) □ 4-6 Bone-In Skin-On Chicken Thighs (2) □ 2 TBS Ghee (or oil) (3) □ 8 Eggs (3) □ 3 TBS Coconut Oil (3) □ 1 PKG Sliced Salami (Whole30 Cured Meats) □ Salt and Pepper to Taste (3) TIPS, etc. □ Meals #1 is a soup that reheats quickly for those meals you need in a pinch. □ Meal #2 is a dinner designed to have 1-2 portions leftover for lunches if you are feeding 4 people. □ Meal #3 is a breakfast but can also make a fabulous lunch. □ If you need more food, double up on recipes, or to reduce, cut out recipes. □ Simplify your week even more with meals prepped for you from Local Rhoots. Use code MEALPREP10 for 10% off next week’s menu. www.LocalRhoots.com GROCERY LIST (1 OF 1) | WEEK 3 INGREDIENT LIST Butternut Squash Leek Soup (1) □ 1 Leek □ 1 Butternut Squash □ ½” Ginger □ 2 Garlic Cloves Artichoke Salami Frittata (3) □ 4 Slices Bacon (optional use 4 TBS Butter or □ 8 Eggs Oil)) □ 1 Can Quartered Artichoke Hearts □ 1 TBS Salt □ 1 Shallot □ ½ TBS Pepper □ 1 PKG Sliced Salami (Whole30 Cured Meats) □ 64-oz Chicken Stock □ 1 Can Tomato Paste □ 4 TBS Flat Leaf Parsley Roast Chicken Piccata & Zucchini (2) □ 1 tsp Garlic Powder □ 4-6 Bone-In Skin-On Chicken Thighs □ Salt and Pepper to Taste □ 2 Lemons □ 3 TBS Coconut or Olive Oil □ 2 Zucchini □ 2 TBS Ghee □ 1 Yellow Onion □ 2 TBS Capers □ 1 Can Quartered Artichokes □ 1 Cup Chicken Stock www.LocalRhoots.com INGREDIENT LIST (1 OF 1) | WEEK 3 PREP DAY TOOLS □ 1 Large Container with Lid (1) □ 2 Small Containers or Small Ziploc Bags (2) □ 1 Soup Pot with Lid (1) □ 1 Oven Safe Pan (3) □ 1 Medium Pot (1) □ Tin Foil (3) □ 1 Hand Blender (mixer or blender) (1) PRE-PREP □ Pre-heat oven to 400. (3) □ Place 64-oz chicken broth in a pot and bring to a boil. (1) CHOP □ Cut leek in half, then cut into ½” slices. Place in a colander and rinse any dirt out, set aside to drain. (1) □ Cut or peel butternut squash, cut into cubes and toss the seeds. Place in a large bowl. (1) □ Peel ½” ginger plus 2 garlic cloves. Set aside. (1) □ Rough chop 4 slices of bacon and place in large soup pot. (1) □ Cut 1 yellow onion in half, then slice finely. Slice 2 lemons into thin rounds, discard the ends. Place in separate containers or small Ziplocs and refrigerate. (2) □ Finely chop 4 TBS of flat leaf parsley, place in a bowl and set aside. (3) □ Finely chop 1 shallot, set aside. (3) WHISK □ In a large bowl, whisk 8 eggs, 1 can tomato paste, balance of flat leaf parsley, 1 tsp garlic powder, 1 TBS coconut oil, salt and pepper to taste. (3) STOVETOP □ Place soup pot with bacon on the stove, turn on medium heat and cook bacon until fully browned. (1) □ Add leeks to the bacon and fat. Sauté until the leek begins to brown. (1) □ Add ginger and garlic, sauté 1 minute. Add butternut squash, combine well and allow to cook another 5 minutes. (1) □ Pour simmering broth into the pot, bring to a boil, reduce to a simmer, cover and cook for 30 minutes. (1) □ Turn heat off, remove cover. Using a hand blender, blend until smooth. (1) □ IF using a food processor, or blender, transfer liquid and blend until smooth. (1) □ Transfer soup to a large Pyrex container, cover and refrigerate. (1) STOVETOP □ In an oven-safe pan, heat 2 TBS coconut oil plus 2 TBS ghee over medium-high heat. Sauté chopped shallot until translucent. (3) □ Add quartered artichoke (drain first), plus 4-6 salami slices. Pour egg mix into the pan, turn off heat and top with more salami slices to taste. (3) BAKE □ Transfer pan to the oven and bake 30 minutes or until browned and cooked through. (3) □ Once cooled, remove from pan, slice into 6 pieces, wrap each with foil and refrigerate. (3) www.LocalRhootscom PREP DAY (1 OF 1) | WEEK 3 DAY OF Butternut Squash Leek Soup (1) | Portion out broth into a pot. Reheat and serve. Roast Chicken Piccata & Zucchini (2) □ Pre-heat oven to 400. Take out a large oven safe sauté pan. □ Open can of artichoke hearts, measure out 1 cup dry white wine and 2 TBS capers. □ In a sauté pan, heat 2 TBS butter plus 2 TBS oil of choice over medium-high heat. Toss in sliced onions and sauté until they begin to brown, about 10 minutes. □ Add chicken thighs to the pan skin side up. Pour in artichoke hearts, capers and wine. Sprinkle thighs with salt and pepper to taste. Place lemons around the pan. Transfer to oven and bake 40 minutes. □ Slice Zucchini into rounds. In a medium sauté pan, heat oil or butter over medium-high heat. Sauté zucchini with salt and pepper for 8 minutes. Plate and Serve! Artichoke Salami Frittata (3) | Ready to eat. Optional reheat in microwave 30 seconds. www.LocalRhoots.com DAY OF (1OF 1) | WEEK 3 .

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