VEGETARIAN Spring

PREP GUIDE MENU

MEAL #1 MONDAY
Drain tofu. To drain excess moisture, place in refrigerator wrapped GINGER TOFU
in kitchen cloth between 2 plates with heavy object on top Brown Rice & Snow Peas
2piece of fresh ginger grated to yield 1 Tablespoon
2 cups cooked brown rice *see recipe below
TUESDAY
PESTO ZUCCHINI AND WHITE BEANS
MEAL #2
Make arugula pesto * see Meal #2 for recipe
Roasted Potatoes & Broccoli
Blanch broccoli florets* see recipe below
WEDNESDAY
MEAL #3 ASIAN NACHOS
Cut vegetables:
o 1 carrot, shredded THURSDAY
o 1 red bell pepper, sliced thin GRILLED PORTOBELLO MUSHROOMS
o 3 scallions, sliced thin Pesto Potato Salad
o pound cooked snow peas, sliced
FRIDAY
MEAL #4
BROCCOLI QUICHE WONTONS
Cut vegetables:
Arugula Salad
o 2 scallions, chopped
o 1 red bell pepper, diced
o 2 carrots, shredded

MEAL #5
Make pantry dressing
Cut vegetables:
o 2 scallion, chopped
o 1 red bell pepper, chopped

Brown Rice (for Meal #1)

1 cup brown rice
2 cups water or broth
teaspoon salt

Pour all ingredients into a medium stockpot. Bring to a boil, cover, and reduce
heat to low simmering for 30-35 minutes until liquid has absorbed. Remove
from heat and steam for an additional 5 minutes; makes 2 cups.

To Blanch Broccoli (for Meals #2 & #5)

1 pounds broccoli florets

Heat a large pot of water to boiling. Add broccoli and cook 2-3 minutes. Drain
and immediately place broccoli into a bowl of ice water. Drain when cool and
refrigerate until dinner night.
 VEGETARIAN Spring

Shopping List
(1) Ginger Tofu (2) Pesto Zucchini & Beans (3) Asian Nachos (4) Grilled Portobello Mushrooms (5) Broccoli Quiche Won Tons

Recipe # Vegetables & Fruit Quan?ty Notes Est Cost

2,5 broccoli 1-1/2 pounds 3
1 fresh ginger 2" piece 1
1,3 snow peas 1-1/2 pounds 3
2,4 new potatoes 2 pounds 3
2 zucchini 1 pound 2
2,5 fresh basil 1 bunch 1.5
2,5 arugula 8 ounces 4
3,4 carrot 3 1
3,4,5 red bell pepper 3 3
3,4,5 scallions 7 1
3 cilantro 1/2 bunch need 1/4 cup chopped 1.5
4 large Portobello mushrooms 4 8
4,5 Asian pear 2 can sub any pear 2

Recipe # Dairy Quan?ty Notes Est Cost

3,5 low fat mozzarella cheese 1-1/2 cups shredded 4.5
4 provolone cheese 4 slices 2
5 eggs 6 3

Recipe # Bakery/Misc Quan?ty Notes Est Cost

1,3 Tofu 3 (14 oz) blocks 9
1 rice wine vinegar 3 Tablespoons 1
2 cannellini beans 1 can 14.5 ounce 2
2,3,5 cashews 1/2 cup 2
3,5 won ton skins 28 2

Fresh 20 Grocery Est 59.5

Cost Per Dinner 11.9
Cost Per Serving 2.975

Pantry Essen?als Quan?ty Pantry Essen?als Quan?ty
olive oil 1/2 cup dried oregano
PANTRY STAPLES

grapeseed oil 1 Tablespoon herbes de provence

balsamic vinegar 2 Tablespoons ground cumin 1/2 teaspoon

white wine vinegar raw honey or 100% maple syrup 3 Tablespoons

veggie broth: low sodium organic tomato paste
garlic 8 cloves Dijon mustard or brown mustard
kosher salt 2-1/4 teaspoons soy sauce or Braggs liquid amino acid 3 Tablespoons
black pepper 1-1/4 teaspoons whole grain pasta
cayenne pepper long grain brown rice 1 cup
paprika whole wheat our

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

 (1) GINGER TOFU
brown rice and snow peas

MADE AHEAD INGREDIENTS

3 blocks of tofu pressed to remove water *see prep guide
2piece of ginger grated to yield 1 Tablespoon For Ginger tofu
2 cups cooked brown rice * see prep guide
3 (14 ounce) blocks tofu
DIRECTIONS
1 Tablespoon grated ginger
For Ginger tofu 3 Tablespoons maple syrup
3 Tablespoons low-sodium soy sauce
1. Heat oven to 400 degrees. 3 Tablespoons rice wine vinegar
2. Slice each block of tofu into 8 equal slices. 2 Tablespoons water
3. Heat a large skillet over medium-low heat and add ginger,
maple syrup, soy sauce, vinegar and water. Cook for about 5 For snow peas
minutes.
4. Dip each slice of tofu into sauce and place on a greased cookie 1 Tablespoon grapeseed oil
sheet. 1 pounds snow peas, trimmed
5. Cook 25-30 minutes, turning once. teaspoon kosher salt
6. Reserve 1 block (8 slices) tofu for Meal #3. teaspoon black pepper

Meanwhile For brown rice

For snow peas 2 cups cooked brown rice * see prep

guide for recipe
1. Heat a large non-stick skillet over medium-high heat and add
oil.
2. When oil is hot add the snow peas.
3. Toss for 2-3 minutes and add salt and pepper.
4. Save (about pound) for Meal #3.

To re-heat brown rice on dinner night

Add cooked rice and 1-2 Tablespoons water to a covered sauce pan.
Warm over medium-low heat for 5-7 minutes and fluff with a fork
before serving.

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 (2) PESTO ZUCCHINI AND WHITE BEANS
roasted potatoes and broccoli

MADE AHEAD INGREDIENTS

Make arugula pesto * see recipe below
Blanch broccoli * see prep guide For roasted potatoes

DIRECTIONS 2 pounds new potatoes cut into

wedges
For roasted potatoes 2 Tablespoon olive oil
1 teaspoon kosher salt
1. Heat oven to 400 degrees. teaspoon black pepper
2. Toss all ingredients together and spread in an even layer on a teaspoon cumin
baking sheet. Cook for about 25-30 minutes.
3. Save half for Meal #4. For pesto zucchini and white beans

Meanwhile cup arugula pesto, divided * see

recipe below
For pesto zucchini and white beans 1 pound zucchini sliced into rounds
1 (14.5 ounce) can cannellini beans,
1. Heat 2 Tablespoons arugula pesto in a large skillet. Add drained and rinsed
zucchini and beans and saut 4-5 minutes until zucchini
softens. For broccoli
2. Add remaining pesto and warm through.
1 Tablespoon olive oil
For broccoli 3 cloves garlic, minced
1 pound blanched broccoli florets *
1. Heat a large non-stick skillet over medium heat and add oil and see prep guide
garlic. teaspoon kosher salt
2. Once hot, add blanched broccoli, salt, and pepper and toss. teaspoon black pepper
3. Heat until warmed through.
For arugula pesto
For arugula pesto
bunch basil
1. Finely chop or puree all ingredients. cup cashews (omit for nut
2. Makes about 1 cup, save half for Meal #4. allergies)
3 cloves garlic
cup olive oil
. 2 ounces arugula (1 very large
handful)
1 Tablespoon water

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 (3) ASIAN NACHOS

MADE AHEAD INGREDIENTS

Ginger tofu * see Meal #1 for recipe
Cooked snow peas, sliced * see Meal #1 for recipe For Asian nachos
Cut vegetables: carrot, bell pepper, scallions, snow peas
16 wonton skins
DIRECTIONS 1 block (8 slices) cooked Ginger tofu,
crumbled or chopped * see Meal #1
For Asian nachos for recipe
1 carrot, shredded
1. Heat oven to 350 degrees. Place wonton skins in a single layer 1 red bell pepper, sliced thin
on a baking sheet and bake until light brown, about 5-7 3 scallions, sliced thin
minutes. pound cooked snow peas, sliced *
2. Pile browned won tons in the center of the baking sheet and see Meal #1 for recipe
top with crumbled tofu, vegetables, and cheese. Place back in cup shredded low-fat mozzarella
the oven to heat and melt cheese, about 5 more minutes. 2 Tablespoons cashews, crushed (can
3. Remove from oven and garnish with cashews and cilantro. be omitted for nut allergies)
cup chopped cilantro

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 (4) GRILLED PORTOBELLO MUSHROOMS
pesto potato salad

MADE AHEAD INGREDIENTS

Arugula pesto * see Meal #2 for recipe
Roasted potatoes * see Meal #2 for recipe For grilled Portobello mushrooms
Cut vegetables: scallions, bell pepper, carrots
1 Tablespoon olive oil
DIRECTIONS 2 Tablespoons balsamic vinegar
2 cloves of garlic, minced
For grilled Portobello mushrooms teaspoon salt
teaspoon freshly grated pepper
1. Combine oil, vinegar, garlic, salt and pepper in a medium bowl. 4 large Portobello mushroom caps,
2. Add mushrooms, turning to coat, and allow to sit for 10 wiped with a damp cloth and gills
minutes. removed
3. Heat a grill pan or large skillet over medium heat. 4 slices provolone cheese
4. Remove mushrooms from marinade and place on heated grill
pan. Cook for about 5-6 minutes per side. For pesto potato salad
5. Add 1 slice of cheese to each mushroom and cook for 1 minute
longer, tenting with foil to melt cheese. 1 pound roasted potatoes, cut into
small bite sized pieces
For pesto potato salad * see Meal #2 for recipe
1 Asian pear, diced
In a large bowl, gently combine all ingredients and refrigerate until 2 scallions, chopped
dinner time. Serve chilled with grilled mushrooms. 1 red bell pepper, diced
2 carrots, shredded
cup arugula pesto *see Meal #2 for
recipe

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 (5) BROCCOLI QUICHE WONTONS
arugula salad

MADE AHEAD INGREDIENTS

Blanched broccoli * see prep guide for recipe
Make pantry dressing (www.thefresh20.com/pantrydressings) For broccoli quiche wontons
Cut vegetables: scallion, bell pepper
12 wonton skins
DIRECTIONS pound blanched broccoli, chopped
* see prep guide
For broccoli quiche wontons 6 eggs
2 scallions, chopped
1. Heat oven to 375 degrees. Line each well of a muffin tin with cup shredded low-fat mozzarella
one wonton skin, pressing it firmly to the edges. Bake 6-8 teaspoon kosher salt
minutes and remove from oven. teaspoon black pepper
2. Combine remaining ingredients and spoon into wontons.
3. Bake about 10-14 minutes until eggs are set. Remove from For arugula salad
oven and serve immediately.
6 ounces arugula (about 6 cups)
For arugula salad bunch basil, chopped
1 red bell pepper, chopped
Toss all ingredients in a large bowl. Serve chilled with broccoli quiche. 1 Asian pear, diced
2 Tablespoons cashews, chopped
(omit for nut allergies)
Pantry dressing of your choice

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 Vegetarian SPRING

Nutrition Information
Ginger tofu Serves: 4
Serving Size: About 4 tofu slices (Extra firm Tofu)
Calories 204 kcal Fat 12 g
Protein 20 g Saturated 1.1 g
Carbohydrate 10 g Sugar 5.6 g
Sodium 253 mg Calcium 36 %DV
Fiber 0.9 g Iron 21 %DV
Cholesterol 0 mg

Brown Rice Serves: 4

Serving Size: cup (with low sodium broth)
Calories 191 kcal Fat 3.4 g
Protein 4.7 g Saturated 0.5 g
Carbohydrate 35.7 g Sugar 0.7 g
Sodium 33 mg Calcium 0.5 %DV
Fiber 1.6 g Iron 0.9 %DV
Cholesterol 0 mg

Snow peas Serves: 4

Serving Size: 1/2 cup
Calories 70 kcal Fat 2.8 g
Protein 3.2 g Saturated 0.3 g
Carbohydrate 8.6 g Sugar 4.5 g
Sodium 66 mg Calcium 4.9 %DV
Fiber 3 g Iron 13 %DV
Cholesterol 0 mg

Pesto zucchini and white beans Serves: 4

Serving Size: 3/4 cup + 2 tablespoons pesto
Calories 194 kcal Fat 9.6 g
Protein 7.9 g Saturated 1.4 g
Carbohydrate 19.9 g Sugar 3.2 g
Sodium 249 mg Calcium 10 %DV
Fiber 6.2 g Iron 11 %DV
Cholesterol 0 mg

Roasted potatoes Serves: 4

Serving Size: 1/2 cup
Calories 131 kcal Fat 3.6 g
Protein 2.6 g Saturated 0.5 g
Carbohydrate 22.2 g Sugar 1.6 g
Sodium 260 mg Calcium 1 %DV
Fiber 2 g Iron 4.5 %DV
Cholesterol 0 mg
Broccoli Serves: 4
Serving Size: 1/2 cup
Calories 72 kcal Fat 3.8 g
Protein 3.3 g Saturated 0.5 g
Carbohydrate 8.3 g Sugar 2 g
Sodium 161 mg Calcium 5.7 %DV
Fiber 3 g Iron 4.9 %DV
Cholesterol 0 mg

Asian nachos Serves: 4

Serving Size: 1 cup (4 wonton skins + about 1 cup tofu/veg/cheese topping)
Calories 361 kcal Fat 14 g
Protein 22.8 g Saturated 3.8 g
Carbohydrate 38.2 g Sugar 11 g
Sodium 671 mg Calcium 42 %DV
Fiber 4.3 g Iron 28 %DV
Cholesterol 16 mg

Grilled portobello mushrooms Serves: 4

Serving Size: 1 prepared portobello cap
Calories 176 kcal Fat 12 g
Protein 11 g Saturated 5.4 g
Carbohydrate 9.1 g Sugar 5.7 g
Sodium 512 mg Calcium 22 %DV
Fiber 2.3 g Iron 4.3 %DV
Cholesterol 20 mg

Pesto potato salad Serves: 4

Serving Size: 1/2 cup
Calories 218 kcal Fat 6 g
Protein 4.8 g Saturated 0.9 g
Carbohydrate 38.1 g Sugar 11 g
Sodium 290 mg Calcium 5.2 %DV
Fiber 6.9 g Iron 9.2 %DV
Cholesterol 0 mg

Broccoli quiche wontons Serves: 4

Serving Size: 3 prepared wontons
Calories 273 kcal Fat 13 g
Protein 19.9 g Saturated 5.1 g
Carbohydrate 19.7 g Sugar 1.6 g
Sodium 487 mg Calcium 27 %DV
Fiber 2.1 g Iron 15 %DV
Cholesterol 295 mg

Arugula salad Serves: 4

Serving Size: 1 cup (without dressing)
Calories 77 kcal Fat 2.6 g
Protein 2.6 g Saturated 0.5 g
Carbohydrate 12.8 g Sugar 7.7 g
Sodium 14 mg Calcium 7.8 %DV
Fiber 4.2 g Iron 6.1 %DV
Cholesterol 0 mg