The Dinner Plan

Food


By Soo Kim

Monday

Ravioli with Mixed Mushrooms

Serves 4

Prep | 10 min Total | 25 min

  • 14-g pkg dried porcini mushrooms, crumbled
  • 500-g pkg fresh cheese-stuffed ravioli
  • 2 tbsp olive oil
  • 2 227-g pkgs sliced cremini mushrooms
  • 1 garlic clove, minced
  • 1 tbsp all-purpose flour
  • ½ tsp salt
  • ¼ tsp pepper
  • ½ cup grated parmesan (plus more for garnish)
  • 2 tbsp finely chopped parsley

  • Soak porcinis in 1 cup boiling water until soft, about 8 min.
  • Cook ravioli, following package directions, but without salt. Reserve ½ cup pasta water. Drain.
  • Heat oil in a large non-stick frying pan over medium-high. Add creminis. Cook, stirring until golden, 5 to 6 min. Add garlic and cook, stirring, for 30 sec. Sprinkle with flour and stir for 1 min. Add soaked mushrooms along with liquid, and season with salt and pepper. Boil, then reduce heat to medium-low. Simmer until slightly thickened, 1 to 2 min.
  • Stir ravioli, parmesan and reserved pasta water into sauce until cheese has melted, about 1 min. Sprinkle with parsley and more parmesan.

Per serving 535 calories, 23 g protein, 60 g carbs, 23 g fat, 6 g fibre, 985 mg sodium. Excellent source of folate.

Tuesday

Roasted Trout with Farro & Swiss Chard

Serves 4

Prep | 15 min Total | 45 min

  • 2 ¼ cups farro
  • 2 tbsp olive oil, divided
  • 6 trout fillets (about 150 g each)
  • ¾ tsp salt, divided
  • ½ tsp pepper
  • 1 garlic clove, minced
  • 1 bunch Swiss chard, finely chopped, stems and leaves separated
  • 1 tbsp cider vinegar
  • 1. Preheat oven to 450F. Line a baking sheet with foil.

  • Cook farro, following package directions, until tender. Drain. Reserve 3 cups for Trout Grain Bowl. Toss remaining 2 cups in 2 tsp oil in a bowl.
  • Place trout, skin-side down, on prepared baking sheet. Brush with 2 tsp oil. Sprinkle with ½ tsp salt and pepper.
  • Roast until a knife tip inserted into the thickest part of fish and gently parting it shows flesh is opaque, about 8 min. Reserve 2 fillets for Trout Grain Bowl.
  • Heat remaining 2 tsp oil in a large non-stick frying pan over medium. Add garlic and cook 30 sec. Add chard stems and ¼ tsp salt. Cook until stems are tender, about 2 min. Add vinegar and chard leaves. Stir until slightly wilted, about 1 min. Serve with trout and farro.

Per serving 370 calories, 29 g protein, 34 g carbs, 12 g fat, 4 g fibre, 634 mg sodium. Excellent sourceof vitamin A.

Wednesday

Trout Grain Bowl

Serves 4

Prep | 10 min Total | 10 min

  • 3 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 tsp grainy mustard
  • 1 tsp honey
  • ¼ tsp salt
  • 3 cups reserved cooked farro from Roasted Trout
  • ½ fennel bulb, thinly sliced (2 cups)
  • ½ cup fresh parsley, coarsely chopped
  • 2 reserved trout fillets from Roasted Trout, flaked
  • ½ cup chopped walnuts, toasted

  • Whisk oil with lemon juice, mustard, honey and salt in a large bowl. Stir in farro, fennel and parsley. Top with trout. Garnish with walnuts.

Per serving 517 calories, 23 g protein, 52 g carbs, 24 g fat, 7 g fibre, 405 mgsodium. Excellent sourceof vitamin B12.

Thursday

Almond-Crusted Pork Tenderloin with Roasted Carrots & Broccoli

Serves 4

Prep | 10 min Total | 45 min

  • ½ cup chopped almonds
  • ¼ cup panko
  • 2 tbsp chopped fresh or
  • 2 tsp dried rosemary
  • 1 tbsp butter, melted
  • ¾ tsp salt, divided
  • 2 small pork tenderloins (1 kg)
  • 4 tsp Dijon mustard
  • 454-g bag small carrots, quartered lengthwise
  • 1 head broccoli, cut into florets
  • 1 pint grape tomatoes
  • 4 tsp olive oil

  • Preheat oven to 400F. Line 2 rimmed baking sheets with foil. Set a rack on 1 sheet.
  • Stir almonds with panko, rosemary and butter in a large shallow dish. Sprinkle ½ tsp salt over pork, then brush with mustard. Roll pork in panko mixture and lay on prepared rack.
  • Toss carrots, broccoli and tomatoes with oil and remaining ¼ tsp salt on the other baking sheet.
  • Roast pork in top third and vegetables in bottom third of oven until an instant-read thermometer inserted into the thickest part of meat reads 160F and carrots are tender, about 35 min.
  • Slice pork and serve with vegetables.

Per serving 466 calories, 60 g protein, 19 g carbs, 17 g fat, 6 g fibre, 706 mgsodium. Excellent sourceof vitamin C.

Friday

Chicken & Bean Stew

Serves 4

Prep | 20 min Total | 40 min

  • 1 tbsp canola oil
  • 2 skinless,boneless chicken breasts, cut into ½-in. cubes
  • 1 onion, diced
  • 2 bay leaves
  • 2 garlic cloves, minced
  • 2 sweet potatoes, peeled cut into ½-in. cubes
  • 2 398-mL navy beans, drained and rinsed
  • 1 ½ cups no-salt chicken broth
  • 1 tsp poultry seasoning
  • ½ tsp pepper
  • 6 cups baby spinach leaves

  • Heat oil in a large pot over medium, then add chicken. Cook, stirring occasionally, until lightly golden, about 3 min. Add onion, bay leaves and garlic. Cook, stirring occasionally, until softened, about 5 min. Stir in sweet potatoes, beans, broth, seasoning and pepper. Boil, then reduce heat to medium-low. Simmer, covered, until sweet potatoes are tender, about 8 min. Remove bay leaves. Stir in spinach and cook 1 min.

Per serving 454 calories, 40 g protein, 61 g carbs, 6 g fat, 14 g fibre, 844 mgsodium. Excellent sourceof vitamin A.