CLASSIC September 27, 2013

PREP GUIDE MENU

MEAL #1 WEDNESDAY 3 MONDAY 1 • Make Kebab meat *see Meal #1 for recipeMEATBALL LETTUCE WRAPS LULEH OVEN KEBABS • Cut vegetables: Peanut sauce Spinach Bulgur Pilaf o 1 onion, very finely chopped or grated (for kebabs)Pineapple broccoli slaw 20 Blao ½ onion, finely chopped (for pilaf) TUESDAY 2 o 1 bell pepper, finely chopped BALSAMIC SALMON MEAL #2 Asparagus and Portabellas • Cut vegetables:

o 1 bunch asparagus, trimmed and cut into 3 inch pieces WEDNESDAY 3 o 2 Portobello mushrooms, cut into strips MEDITERRANEAN BOLOGNESE MEAL #3 Spaghetti Squash • Make bolognese *see Meal #3 for recipe, can be made up to

three days in advance THURSDAY 4

• Cut vegetables: BULGUR RISOTTO with 1 onion, chopped small o Crispy Pancetta 2 carrots, finely chopped o • Cook spaghetti squash *see recipe below FRIDAY 5 MEAL #4 EGG SPAGHETTI NESTS Cut vegetables: • Arugula Salad and Brown Rice o 1 onion, chopped

o 1 bell pepper, chopped o 1 bunch asparagus, trimmed and cut into 1 inch pieces MEAL #5 • Cut vegetables o ½ onion, chopped o 1 large Portobello mushroom, chopped

For Spaghetti Squash (meal #3 & #5) 2 medium spaghetti squash

1. Preheat oven to 375 degrees and cut squash in half lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half. 2. Arrange squash in two 9- x 13-inch casserole dishes, cut sides down. Pour ½ cup water into the dish and bake until just tender, 30 to 35 minutes. Cool slightly to handle. 3. Rake a fork back and forth across the squash to remove its flesh in strands like spaghetti. Divide into equal portions and store in an airtight container.

Brown Rice (Meal #5) 1 cup long grain brown rice, 2 cups low sodium broth (or water), Pinch of kosher salt (only if using water) 1. Pour all ingredients into a medium stockpot. Bring to boil, cover and reduce heat. Simmer for 15-20 minutes until liquid is absorbed. Remove lid and steam for an additional 5 minutes; makes 2 cups.

CLASSIC September 27, 2013 Shopping List

(1) Luleh Kebabs (2) Balsamic Salmon (3) Mediterranean Bolognese (4) Bulgur Risotto (5) Egg Spaghetti Nests

Recipe # Meat / Seafood Quantity Notes Est Cost 1,3 ground turkey 2 pounds 12 2 salmon, skinless 1 pound 12 4 pancetta 5 ounces 3

Recipe # Vegetables & Fruit Quantity Notes Est Cost 3,5 spaghetti squash 2 medium 5 1,3,4,5 onion 4 4 1,3,5 parsley sm bunch need 6-1/2 Tablespoons chopped 1.5 1,2,5 fresh mint sm bunch need 4-1/2 Tablespoons chopped 1.5 1,3,4,5 lemon 4 2 1,4 bell pepper 2 2 1 spinach leaves 6 oz 6 cups 3 2,4 asparagus 2 bunches 6 2,5 Portobello mushrooms 3 large 6 2,5 baby arugula 5 cups 8 oz 3 3 carrots 2 1

Recipe # Dairy Quantity Notes Est Cost 1,5 egg 7 3 3,4,5 parmesan cheese 1 cup 4 oz 3

Recipe # Bakery/Misc Quantity Notes Est Cost 1,3 corriander 3/4 teaspoon can use cinnamon 2 1,4 bulgur wheat 1-3/4 cup 2 3 crushed tomatoes 1 can 28 ounces 3 5 walnuts 1/2 cup 2 3,5 sun dried tomatoes 4 ounces 3 Fresh 20 Grocery Est 80 Cost Per Dinner 16 Cost Per Serving 4

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 2 Tblsp + 1 tsp dried oregano

grapeseed oil 1 Tablespoon herbes de provence 1 teaspoon balsamic vinegar 3 Tblsp + 2 tsp ground cumin 2 teaspoons white wine vinegar raw honey or 100% maple syrup 2 Tablespoon chicken or veggie broth: low sodium 4-3/4 - 5 cups organic tomato paste 2 Tablespoons garlic 13 cloves Dijon mustard or brown mustard kosher salt 2-3/4 teaspoons soy sauce or Braggs liquid amino acid black pepper 1-3/4 teaspoons whole grain pasta cayenne pepper long grain brown rice 1 cup PANTRY STAPLES PANTRY paprika 1 Tablespoon whole wheat flour

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

(1) LULEH OVEN KEBABS

spinach bulgur pilaf

Luleh is a traditional Middle Eastern dish that is sometimes known as INGREDIENTS koodideh. Spiced ground meat is formed into long rolls and pressed onto a metal or wooden skewer; since we are using the oven and not the grill, For luleh oven kebabs the skewers are optional. We have used ground turkey here, but feel free to experiment with lamb, beef or any mixture your family enjoys! 2 pounds ground turkey 1 onion, very finely chopped or grated 4 cloves garlic, minced MADE AHEAD ¼ cup finely chopped parsley • Make kebab meat, reserve half for Meal #3 3 Tablespoons finely chopped mint • Cut vegetables: onion, bell pepper 2 Tablespoons tomato paste 1 egg 2 teaspoons cumin DIRECTIONS 1 Tablespoon paprika ¼ teaspoon ground coriander or For luleh oven kebabs cinnamon 1½ teaspoons salt 1. Heat oven to 400 degrees. ½ teaspoon black pepper 2. Mix ground turkey and remaining kebab ingredients in a large Zest of 1 lemon bowl until just combined; do not over mix. 3. Shape half of the meat mixture into 4 long football shapes on a baking sheet lined with parchment paper (you can form the meat For spinach bulgur pilaf around metal skewers if you would like a traditional ‘kebab’). Refrigerate the other half of the uncooked meat for use in Meal 1 Tablespoon olive oil #3. ½ onion, finely chopped 4. Bake for about 25 minutes. 1 bell pepper, finely chopped 2 cloves garlic, minced 3/4 cup bulgur wheat Meanwhile 1 cup chicken broth 6 ounces spinach leaves, about four For spinach bulgur pilaf large handfuls, chopped ¼ teaspoon kosher salt 1. Heat a medium saucepan over medium heat and add oil. Once Dash black pepper the oil is hot add the onions, bell pepper, and garlic. Cook for 3 Juice and zest of 1 lemon minutes. 2. Add the bulgur wheat and toss to coat with oil and vegetables. Add chicken broth. When it comes to a simmer, stir in spinach, salt and pepper. 3. Cover, turn heat to low, and cook 15 minutes. Turn off heat and let sit an additional 5 minutes. Fluff and add lemon. Serve one luleh kebab over warm pilaf.

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(2) BALSAMIC SALMON

asparagus and portabellas

MADE AHEAD INGREDIENTS • Cut vegetables: asparagus, mushrooms For balsamic salmon

DIRECTIONS 1 pound skinless salmon, cut into 4 fillets For balsamic salmon 3 Tablespoons balsamic vinegar 1 Tablespoon maple syrup 1. Heat oven to 400 degrees. 3 cloves garlic, minced 2. Combine balsamic vinegar, syrup, garlic, mint, salt, and pepper in a 1 1 Tablespoon chopped mint gallon re-sealable bag and add salmon fillets. ¼ teaspoon kosher salt 3. Marinate 5-15 minutes. Put salmon and half of marinade in a baking Dash of black pepper dish; discard remaining marinade. 4. Cook 12-15 minutes or until desired doneness. Serve with pan drippings over vegetables. For asparagus and portabellas

1 Tablespoon grapeseed oil Meanwhile 1 bunch of asparagus, trimmed and cut into 3 inch pieces For asparagus and portabellas 2 large Portobello mushrooms, cut into strips 1. Toss oil, asparagus, mushrooms, salt, and pepper on a foil lined ⅛ teaspoon kosher salt baking sheet. Dash black pepper 2. Put in the 400 degree oven with the salmon and cook 10-15 minutes or until fork tender. Toss with arugula and serve immediately. One handful of baby arugula (about 1 cup)

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(3) MEDITERRANEAN BOLOGNESE

spaghetti squash

MADE AHEAD INGREDIENTS • Cut vegetables: onion, carrots • Bolognese can be made up to 3 days in advance For Mediterranean bolognese • Cook spaghetti squash *see prep guide • Luleh kebab meat * see Meal #1 for recipe ½ Tablespoon olive oil 1 onion, chopped small 2 carrots, finely chopped DIRECTIONS 3 cloves garlic, minced 1 pound luleh kebab meat * see Meal For Mediterranean bolognese #1 2 ounces (about 10 halves) sun-dried 1. Heat a large pot over medium heat and add oil. Once oil is hot, add tomatoes, chopped onions, carrots and garlic; cook for 2 minutes. 3/4 cup chicken broth or red wine 2. Add in ground meat mixture and sun-dried tomatoes. Cook until 1 large (28 ounce) can organic crushed meat is cooked through. tomatoes 3. Add in remaining bolognese ingredients. Simmer for 15 minutes and 1 Tablespoon maple syrup serve over spaghetti squash. Garnish with parmesan and parsley. ½ teaspoon kosher salt ¼ teaspoon black pepper 1 teaspoon Italian seasoning or Herbes To reheat spaghetti squash (if cooked ahead) de Provence ½ teaspoon ground coriander or Add spaghetti squash and 1 Tablespoon of water to a medium sauce pan cinnamon with a lid. Heat gently for 5-7 minutes until heated through, drain any Juice of 1 lemon remaining liquid before serving. Garnish

¼ cup parmesan cheese 2 Tablespoons chopped parsley

1 medium spaghetti squash cooked, *see prep guide

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(4) BULGUR RISOTTO WITH PANCETTA

MADE AHEAD INGREDIENTS • Cut vegetables: onion, bell pepper, asparagus For bulgur risotto with pancetta DIRECTIONS 5 ounces pancetta, finely diced ½ onion, chopped For bulgur risotto with pancetta 1 bell pepper, chopped 1 clove garlic, mince 1. In medium saucepan, cook pancetta on medium heat until crispy. 1 bunch of asparagus, root ends Remove pancetta and set aside. Leave only ½ Tablespoon of trimmed, chopped in 1 inch pieces drippings in pan. 1 cup bulgur wheat, lightly toasted in 2. Heat broth in separate sauce pan until hot. dry pan 3. In the pot with drippings, add in onions, pepper, and garlic and cook 3 -3¼ cups chicken or vegetable broth over medium heat for 2 minutes and then add asparagus and bulgur. Dash of black pepper 4. Add ½ cup warm broth to bulgur; stir and cook until liquid is Zest of 1 lemon (save juice for Meal #5) absorbed. Continue adding broth ½ cup at a time (allow liquid to be ¼ cup grated parmesan cheese absorbed each time before adding more) - total cooking time is about 15-17 minutes. Risotto should be creamy, but not mushy. Remove from heat and add pepper, zest and parmesan. 5. Top with crispy pancetta bits.

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(5) EGG SPAGHETTI NESTS

arugula salad and brown rice

MADE AHEAD INGREDIENTS • Cut vegetables: onion, mushroom • 1 spaghetti squash, cooked *see prep guide For egg spaghetti nests

½ Tablespoon olive oil DIRECTIONS ½ onion, chopped 2 ounces sun-dried tomatoes, chopped For egg spaghetti nests 1 large Portobello mushroom, chopped ¼ teaspoon kosher salt 1. Heat oven to 375 degrees. Dash of black pepper 2. In medium, nonstick skillet over medium heat add olive oil. Once 1 medium spaghetti squash, cooked oil is hot, add onion, sun-dried tomatoes, mushrooms, salt, and *see prep guide pepper. Cook for about 3-4 minutes until softened. ½ Tablespoon chopped parsley 3. Toss vegetables with spaghetti squash, parsley, mint, and ½ Tablespoon chopped mint parmesan cheese. ¼ cup grated parmesan cheese 4. On a baking sheet lined with parchment paper (or cooking spray) 6 large, organic eggs make 6 “nests” of spaghetti squash mixture by making piles and making a well in the center for the egg. 5. Crack an egg in each nest and bake for about 15 minutes until the For arugula salad yolk is to your liking. Serve with arugula salad and brown rice. 4 large handfuls of baby arugula, about 6 ounces For arugula salad 1 teaspoon olive oil 2 teaspoon balsamic vinegar Toss all ingredients together and serve immediately. ½ cup walnut pieces ¼ cup parmesan cheese, grated 2 teaspoons lemon juice

2 cups brown rice as a side dish

www.thefresh20.com Classic Sept 27th Nutrition Information

Luleh oven kebabs Serves: 4 Serving Size: 1 kebab (about 4 ounces) Calories 195 kcal Fat 10 g Protein 22.7 g Saturated 2.7 g Carbohydrate 3.6 g Sugar 1.4 g Sodium 463 mg Calcium 4.7 %DV Fiber 0.8 g Iron 12 %DV Cholesterol 108 mg

Spinach bulgar pilaf Serves: 4 Serving Size: 1/2 cup Calories 169 kcal Fat 4.1 g Protein 6.2 g Saturated 0.6 g Carbohydrate 31.3 g Sugar 4.4 g Sodium 181 mg Calcium 8.5 %DV Fiber 8.6 g Iron 13 %DV Cholesterol 0 mg

Balsamic salmon Serves: 4 Serving Size: 1 prepared fillet Calories 226 kcal Fat 7.2 g Protein 22.7 g Saturated 1.1 g Carbohydrate 16 g Sugar (maple syrup) 14 g Sodium 179 mg Calcium 4.2 %DV Fiber 0 g Iron 5.9 %DV Cholesterol 62 mg

Asparagus and portabellas Serves: 4 Serving Size: 3/4 cup Calories 71 kcal Fat 3.9 g Protein 4.2 g Saturated 0 g Carbohydrate 7.5 g Sugar 4.2 g Sodium 135 mg Calcium 3.9 %DV Fiber 3.3 g Iron 14 %DV Cholesterol 0 mg

Mediterranean bolognese Serves: 4 Serving Size: 1 1/4 cup (with garnish) Calories 390 kcal Fat 14 g Protein 29.5 g Saturated 3.9 g Carbohydrate 42 g Sugar 28 g Sodium 940 mg Calcium 20 %DV Fiber 7.8 g Iron 26 %DV Cholesterol 112 mg Spaghetti squash Serves: 4 Serving Size: 1 cup Calories 76 kcal Fat 0.7 g Protein 1.9 g Saturated 0 g Carbohydrate 18.1 g Sugar 6.8 g Sodium 2 mg Calcium 4.5 %DV Fiber 5.7 g Iron 5 %DV Cholesterol 0 mg

Millet risotto with pancetta Serves: 4 Serving Size: 1 cup Calories 382 kcal Fat 14 g Protein 18.4 g Saturated 5.1 g Carbohydrate 47 g Sugar 6.1 g Sodium 332 mg Calcium 12 %DV Fiber 7.9 g Iron 24 %DV Cholesterol 17 mg

Egg spaghetti nests Serves: 4 Serving Size: 1 1/2 nests Calories 235 kcal Fat 11 g Protein 15 g Saturated 3.6 g Carbohydrate 21.4 g Sugar 11 g Sodium 372 mg Calcium 15 %DV Fiber 4.5 g Iron 18 %DV Cholesterol 283 mg

Arugula salad Serves: 4 Serving Size: 1/2 cup Calories 140 kcal Fat 12 g Protein 5.2 g Saturated 2 g Carbohydrate 4.3 g Sugar 1.9 g Sodium 90 mg Calcium 15 %DV Fiber 1.5 g Iron 5.8 %DV Cholesterol 4 mg