Moms work hard, day in and day out, and sometimes it is just too much to have to think of and make dinner for the family. With school starting back up, this problem is more prevalent than ever, but fear not! Instead of turning to fast food and take out, my back to school gift to you is a weeknight of healthy and easy meal planning!
To make things as easy as possible, let’s start with a grocery list of all the ingredients you’ll need for dinner this week:
- Limes
- Olive oil
- Salt
- Pepper
- 6 ounce salmon filets (For salmon bowls)
- 2 ¼ lb. skinless salmon filets (For salmon burgers)
- 1 bag frozen, shelled edamame
- Garlic cloves
- Soy sauce
- 2 (12-ounce) packages gnocchi
- Unsalted butter
- 2-3 zucchini
- 12 ounces mushrooms
- 2 lemons
- Grated Parmesan
- Sliced fresh chives or parsley (optional)
- 6 ounces green beans
- Hoisin
- 1 whole portobello per person
- Balsamic vinegar
- Fresh rosemary
- Ciabatta buns
- 2 large carrots, or one bag of baby carrots
- Rice of your choice
- Dried minced onion
- Dried minced garlic
- Dried parsley flakes
- Chicken stock
- 2 small chicken breasts (14oz)
- 1 sweet potato
- Tikka masala curry powder
- Minced garlic
- Turmeric
- Ground cumin
- Ground coriander
- Lemon
- Honey
- Soy sauce
- Sesame oil
- Cooking spray
- Scallions
- Brioche buns
Monday
Salmon Rice Bowls
Use your favorite kind of rice and follow directions on packaging. You can use white rice for a quick meal, brown rice for a healthier alternative, or even quinoa or a similar grain if you’re feeling feisty. Just keep in mind, some grains cook faster than others!
Salmon (From Once Upon a Chef)
Ingredients:
Olive oil
Salt
Pepper
6 ounce salmon filets
Instructions:
Step 1 – Begin by seasoning the salmon with salt and a few grinds of pepper. Don’t skimp on the salt—the biggest mistake most home cooks make is under-seasoning their food.
Step 2 – Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, skin side up, until golden and crisp, about 4 minutes. Resist the urge to fiddle with the filets as they cook. Letting the fish sear untouched in hot oil creates a lovely, flavorful, and golden crust.
Step 3 – Carefully flip the filets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more.
Step 4 – Transfer to a platter and serve. Enjoy!
Edamame (From A Couple Cooks)
5-Minute Shelled Edamame Recipe – A Couple Cooks
Ingredients:
1 bag frozen, shelled edamame
Garlic cloves
Soy sauce
Instructions:
Step 1 – Defrost the edamame by running it under water. Place it in a strainer and warm it with warm water for a few seconds.
Step 2 – Saute for 2 minutes with smashed garlic cloves. Throw that in a pan and saute for about 2 minutes with whole garlic cloves.
Step 3 – Add soy sauce and stir for 1 minute. Then add a splash of soy sauce and cook until it evaporates. Add salt and you’re ready to serve!
(Photo from 5-Minute Shelled Edamame Recipe – A Couple Cooks)
Add toppings of your preference, such as carrots, sesame seeds, an egg, mushrooms, or whatever else your heart desires!
Tuesday
Baked Gnocchi with Zucchini and Mushrooms
Baked Gnocchi (Adapted from NYT Cooking)
Ingredients:
- 2 (12-ounce) packages gnocchi (preferably fresh, refrigerated, precooked gnocchi, but shelf-stable gnocchi is just as delicious)
- 3 tablespoons olive oil
- 2 tablespoons unsalted butter
- Kosher salt and black pepper
- 2-3 zucchini
- 12 ounces mushrooms
- 1 lemon, scrubbed
- ½ cup grated Parmesan
- ¼ cup sliced fresh chives or parsley (optional)
- Step – Heat oven to 425 degrees. On a large rimmed baking sheet, toss gnocchi with 2 tablespoons oil, 1 tablespoon butter and ½ teaspoon salt.
- Step 2 – On another rimmed baking sheet, toss zucchini and mushroom with remaining 1 tablespoon oil and 1 tablespoon butter. Season with ½ teaspoon salt and a few generous grinds of pepper.
- Step 3 – Put both pans in the oven, with the gnocchi on the bottom rack and the vegetables above. Stir the gnocchi and vegetables after 5 minutes to distribute the butter. Stir the vegetables once or twice more, but leave the gnocchi undisturbed. Roast vegetables for about 15-20 minutes, and until the gnocchi are golden brown on one side, 20 to 25 minutes total.
- Step 4 – Combine the gnocchi and vegetables on one tray, then grate the lemon zest over the top. Sprinkle with half the Parmesan and chives, if using, saving some for serving. Season to taste with salt and pepper. Toss to combine, and transfer to a serving bowl or platter. Sprinkle with remaining Parmesan and chives, and serve immediately.
Wednesday
Portobello Sandwiches with Hoisin Green Beans
Ingredients:
Roasted Green Beans
6 ounces green beans
2 tbsp hoisin
Instructions:
Step 1 – Preheat oven to 425
Step 2 – Drizzle with oil
Step 3 – Roast beans on top rack for 12-15 minutes
Step 4 – Remove from oven and drizzle with hoisin sauce
Step 5 – Return to top rack until tacky, about 2-3 minutes
Portobello sandwiches
Ingredients:
1 portobello per person
2 tbsp of balsamic vinegar
2 tbsp olive oil
Salt and Pepper to taste
1 tbsp fresh rosemary
Ciabatta buns
Instructions:
Step 1 – Mix balsamic, oil, salt, pepper, and rosemary
Step 2 – Put mushrooms in mixture and marinate for 20 minutes
Step 3 – Heat pan on medium
Step 4 – Cook mushrooms 4-5 minutes on each side
Step 5 –Toast bun and add mushrooms and toppings of your choice, like spinach, tomato, avocado, cheese, etc.
Thursday
Chicken and Rice
Chicken and Rice (From Iowa Girl Eats)
One Pot Chicken and Rice – Easy and Cozy (iowagirleats.com)
Ingredients:
4 – 6 Tablespoons butter, divided
1 heaping cup shredded or chopped carrots (from 1 cup baby carrots or 2 large carrots)
homemade seasoned salt and pepper (see notes)
2 scant cups long grain white rice (I like Lundberg White Jasmine Rice)
1 Tablespoon dried minced onion
1 teaspoon dried minced garlic
2 Tablespoons dried parsley flakes
8 cups chicken stock
2 small chicken breasts (14oz), cut into bite-sized pieces
Instructions:
Step 1 – Melt 2 Tablespoons butter in a large soup pot over medium heat. Add carrots, season to taste with seasoned salt and pepper, then place a lid on top and cook until carrots are tender, 5-6 minutes, stirring occasionally.
Step 2 – Add rice, dried onions and dried garlic then stir to coat in butter and saute for 1 minute. Add dried parsley and chicken stock then turn heat up to high to bring to a boil, stirring occasionally to ensure the rice doesn’t stick to the bottom of the pot as it comes to a boil.
Step 3 – Turn heat down to medium-low then simmer for 15 minutes, stirring occasionally. Season chicken with a sprinkle of seasoned salt and pepper then add to the pot, turning the heat up slightly to bring it back up to a bubble if necessary. Turn the heat back down to medium-low then continue to simmer until the chicken is cooked through and rice is al dente, 7-10 more minutes, stirring occasionally and more frequently near the end.
Step 4 – Place a lid on top of the pot then remove from heat and let sit for 5 minutes. Stir in remaining 2 – 4 Tablespoons butter (however much you like!) then taste and add more seasoned salt and pepper if necessary. Scoop into bowls then serve. Note: dish will thicken as it cools and I prefer the flavor better when it’s warm vs piping hot.
(Photo from One Pot Chicken and Rice – Easy and Cozy (iowagirleats.com))
Friday
Salmon Burgers with Sweet Potato Fries and Golden Cauliflower
Sweet Potato Fries
Ingredients:
1 sweet potato
Salt
½ tsp (approximately, add more if needed) tikka masala curry powder
Instructions:
Step 1 – Preheat oven to 425
Step 2 – Cut potato in half and then cut each half into strips based on potato size
Step 3 – Drizzle with oil
Step 4 – Sprinkle with salt
Step 5 – Sprinkle with curry
Step 6 – Roast for 30 minutes
Golden Roasted Cauliflower (From Rebecca Katz)
Golden Roasted Cauliflower — Rebecca Katz
(Author’s Note: I think it is important to mention here that this is the best cauliflower I’ve ever had. They are practically perfect, and the spice blend is so good. I cannot recommend this recipe enough)
Ingredients:
2 1/2 to 3 pounds cauliflower, cut into 1 1/2-inch florets
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1/2 teaspoon sea salt
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon freshly ground black pepper
1 teaspoon freshly squeezed lemon juice
1 tablespoon finely chopped fresh parsley or cilantro
Instructions:
Step 1 – Position a rack in the middle of the oven and preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper.
Step 2 – Put the cauliflower, olive oil, garlic, salt, turmeric, cumin, coriander, and pepper in a large bowl and toss until the cauliflower is evenly coated.
Step 3 – Transfer to the lined baking sheet and spread in an even layer.
Step 4 – Bake for 25 to 35 minutes, until the cauliflower is golden and tender.
Step 5 – Transfer to a bowl, add the lemon juice and parsley, and toss to combine.
Golden Roasted Cauliflower — Rebecca Katz)
Salmon Burgers (From The Pioneer Woman)
Best Salmon Burger Recipe – How to Make Salmon Burgers (thepioneerwoman.com)
Ingredients:
⅓ cup fresh lime juice (from 3 to 4 limes)
3 Tbsp honey, plus more if needed
2 Tbsp salted butter
⅓ cup and 3 Tbsp soy sauce
2 tsp toasted sesame oil, plus more if needed
Cooking spray
2 ¼ lb. skinless salmon filets, cut into 2 inch chunks
4 scallions, thinly sliced
Brioche buns, split and toasted
- Instructions:
- Step 1
- Combine the lime juice, honey, butter, 1/3 cup soy sauce, and 1 teaspoon sesame oil in a small skillet over medium heat. Bring to a simmer and cook, stirring frequently, until thickened, about 7 minutes. Remove from the heat and let cool to thicken even more, stirring occasionally. Taste and adjust the flavors, as needed. Add some honey if it’s too tart or a little more sesame oil for flavor. Set the glaze aside.
Step 2 – Preheat the broiler. Coat a rimmed baking sheet with cooking spray.
Step 3 – Put the salmon, the remaining 3 tablespoons soy sauce, and 1 teaspoon sesame oil in a food processor and pulse a few times to roughly chop. Add the scallions and quickly pulse 2 or 3 more times (you want some chunks). Drop the salmon mixture into 6 mounds on the prepared baking sheet and form into ¾-inch-thick patties (about 3½ inches wide). Broil until cooked through, 6 to 8 minutes. Brush each burger with some of the glaze.
Step 4 – Place the burgers on the toasted buns. Serve with the remaining glaze on the side.
Article Credit: Bix Taylor of The Foundry Academy