Thursday Three-Day Menu Plan

21 Jan

Here’s the Thursday Three-Day Menu Plan. Remember that each recipe can be adapted to your specific tastes and restrictions. For example, with the artichoke and olive crostini, if you can’t have gluten just use the topping on rice crackers or something else you enjoy.

For the smoothies, it is important to include protein, so be sure to add in some protein powder or nut/nut butter of your choice.

Breakfast
Ginger Winter Green Smoothie
Green Smoothie Goodness
Dandy Dandelion Smoothie

1st Lunch
Mesclun Salad with Chickpeas and Dried Cherries
Tuna Chopped Salad
Winter Lentil Soup

2nd Lunch
Arugula Salad with Green Beans and Radishes
Artichoke and Olive Crostinis with a side of mixed nuts
Black Bean Escarole Salad

Dinner
Spiced Cod with Broccoli-Quinoa Pilaf
Red Currant Glazed Chicken with Spinach
Mushroom and Herb Strata

Ginger Winter Green Smoothie
1 cup frozen berries
2 cups fresh spinach
2 cups water
1/4 inch ginger root

Green Smoothie Goodness
1 banana
1/2 gala apple
1/2 pear
1/2 cup kale
1/4 cup water

Dandy Dandelion Smoothie
1.5 cups dandelion greens
1 cup apple juice
1/2 cup water
1/2 mango
1/2 peach

Mesclun Salad with Chickpeas and Dried Cherries (serves 4)
6 ounces mesclun
2 carrots, halved lengthwise and thinly sliced on the bias
1 15-ounce can chickpeas, rinsed
1/2 cup dried cherries
1/4 cup fresh dill sprigs
4 to 5 tablespoons Balsamic-Dijon Vinaigrette

  1. In a large bowl, toss the mesclun, carrots, chickpeas, cherries and dill with the vinaigrette

Tuna Chopped Salad (serves 4)
1 small red onion, thinly sliced
2 tablespoons red wine vinegar
2 small fennel bulbs, trimmed and diced
1/2 pound green beans, trimmed and diced
1/2 pound carrots (about 3), peeled and diced
1 15.5-ounce can chickpeas, drained
1 pint cherry tomatoes
1 head radicchio, shredded
6 tablespoons oilve oil
kosher salt and black pepper
2 6-ounce cans tuna in oil
2 tablespoons chopped, fresh flat-leaf parsley

  1. Mix the onion and vinegar in a small bowl. Cover and set aside for 10 minutes, stirring halfway through.
  2. Combine the fennel, green beans, carrots, chickpeas, tomatoes, and radicchio in a large bowl. Gently toss.
  3. Drain the onion slices, reserving the vinegar. Whisk the reserved vinegar with the olive oil. Add 1 1/4 tablespoons salt and 1/2 teaspoons pepper.
  4. Drain the tuna and flake it into large chunks in a medium bowl. Toss with half the onion slices, 2 tablespoons of the vinaigrette, and the parsley.
  5. Toss the remaining vinaigrette and onion with the chopped vegetables. Divide the vegetables among 4 serving bowls and top with the dressed tuna.

Winter Lentil Soup (serves 6)
1 tablespoon olive oil
4 leeks (white and light green parts), cut into 1/4 inch thick half moons
1 28-ounce can whole tomatoes, drained
2 sweet potatoes, peeled and cut into 1/2 inch pieces
1 bunch kale, thick stems removed and leaves cut into 1/2 inch-wide strips
1/2 cup brown lentils
1 tablespoon fresh thyme
kosher salt and black pepper
1/4 cup grated Parmesan (optional)

  1. Heat the oil in a large saucepan or Dutch oven over medium heat. Add the leeks and cook, stirring occasionally, until they begin to soften, 3 to 4 minutes. Add the tomatoes and cook, breaking them up with a spoon, for 5 minutes.
  2. Add 6 cups of water and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper. Simmer until the lentils are tender, 25 to 30 minutes.
  3. Spoon into bowls and top with Parmesan, if using.

Arugula Salad with Green Beans and Radishes (serves 4)
1 large bunch arugula
1 small fennel bulb, cored and very thinly sliced
4 ounces raw green beans, cut into 1-inch pieces
6 radishes, cut into wedges
6 to 8 tablespoons Creamy Parmesan Dressing

  1. In a large bowl, toss the arugula, fennel, green beans and radishes with the dressing.

Artichoke and Olive Crostinis (makes 24)
24 thin slices baguette (from one small loaf)
5 tablespoons olive oil
1 14-ounce can artichoke hearts (rinsed and chopped)
1/2 cup pitted kalamata olives, chopped
1 tablespoon chopped fresh flat-leaf parsley
kosher salt and black pepper
2 ounces Parmesan, shaved

  1. Heat oven to 400. Place the baguette slices on a baking sheet and brush both sides of the bread with 2 tablespoons oil. Bake until golden brown, 4 to 5 minutes per side.
  2. In a small bowl, toss together the artichoke hearts, olives and parsley with the remaining 3 tablespoons olive oil; season with 1/4 teaspoon each salt and pepper.

Black Bean Escarole Salad (serves 4)
2 clove garlic, minced
1/2 teaspoon kosher salt
1 small red onion, peeled and finely chopped
3 tablespoons white wine vinegar
3/4 teaspoon freshly ground black pepper
5 tablespoons olive oil
1 15-ounce cans black beans, drained and rinsed
1 1/2 tablespoons chopped chipotle chiles in adobo sauce
1/4 cup chopped fresh cilantro
1 head escarole, washed and trimmed of tough leaves
12 ounces guacamole
1 ripe avocado, sliced
1 lime, cut into wedges

  1. In a small bowl, combine the garlic, salt, onion and vinegar. Season with the pepper, then whisk in the oil.
  2. Place the beans in a large bowl. Pour 3/4 of the dressing over them. Add the chipotle and cilantro. Toss, cover and set aside.
  3. Preheat grill pan over medium heat.
  4. Toss the escarole with the remaining dressing. Grill for 3 minutes, turning constantly, until just wilted and golden.
  5. Serve with the beans, guacamole, avocado and lime wedges.

Spiced Cod with Broccoli-Qunoa Pilaf (serves 4)
3 teaspoons olive oil
1/2 small onion, chopped
kosher salt and black pepper
1 cup quinoa, rinsed well
2 cups chopped broccoli
1/4 cup raisins
1/2 cup roasted almonds, coarsely chopped
2 scallions, sliced
4 6-ounce pieces skinless cod, halibut or striped bass fillet
1/2 teaspoon paprika

  1. Heat 1 teaspoon of the oil in a medium saucepan over medium-high heat. Add the onion and season with 3/4 teaspoon salt and 1/4 teaspoon pepper. Cook stirring occasionally, until softened and starting to brown, 3 to 4  minutes.
  2. Add the quinoa and 1 1/2 cups water to the saucepan and bring to a boil; reduce heat to low, cover and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold the broccoli and raisins into the qunoa, cover and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, scallions, 1/21/2 teaspoon salt, and 1/4 teaspoon pepper.
  3. Meanwhile, heat the remaining 2 teaspoons of oil in a large non-stick skillet over medium-high heat. Season the cod with the paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until opaque throughout, 3 to 4 minutes per side. Serve with the pilaf.

Red Currant Glazed Chicken with Spinach (serves 4)
1/2 cup red currant jelly
1/4 to 1/2 teaspoon crushed red pepper
2 1/2 pounds bone-in, skin-on chicken pieces
2 tablespoons olive oil
kosher salt and black pepper
2 cloves garlic, thinly sliced
1/4 cup golden raisins
1 10-ounce package fresh spinach, thick stems removed

  1. Heat oven to 425. In a small bowl, whisk together the jelly and red pepper.
  2. Place the chicken on a rimmed baking sheet. Rub with 1 tablespoon of the oil and season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  3. Roast until cooked through, 25-30 minutes, basting with the jelly mixture twice during the last 10 minutes of cooking.
  4. Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium heat.
  5. Add the garlic and raisins and cook, stirring frequently, until the garlic is golden, 2 to 3 minutes.
  6. Add the spinach and 1/4 teaspoon each salt and black pepper and cook, tossing, until the spinach begins to wilt, 1 to 2 minutes. Serve with chicken.

Mushroom and Herb Strata (serves 4)
4 tablespoons olive oil, plus more for the baking dish
1 medium onion, chopped
1 8 to 10-ounce package button mushrooms, trimmed and quartered
1/2 cup chopped fresh flat-leaf parsely
6 large eggs
2 cups whole milk
kosher salt and black pepper
1/2 pound fontina or Cheddar, grated
4 cups mixed greens (about 3 ounces)
2 teaspoons white wine vinegar

  1. Heat oven to 350. Oil an 8-inch square baking dish. Heat 3 tablespoons of the oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until tender, 3 to 4 minutes. Add the mushrooms and cook, tossing occasionally, until tender and any liquid has cooked off, 4 to 6 minutes more. Remove from heat and mix in the parsley
  2. Meanwhile, in a bowl, whisk together the eggs, milk, 3/4 teaspoon salt and 1/4 teaspoon pepper. Add the bread, cheese, and mushroom mixture and toss; transfer to the prepared dish. Bake until golden brown and set, 50 to 60 minutes.
  3. In a large bowl, toss the greens wit the vinegar, the remaining oil and 1/4 teaspoon each salt and pepper. Serve with the strata.

 

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