meal guide: week 5

Monday: Honey Garlic Chicken Thighs with Roasted Delicata Squash

Ingredients:

• 4 bone-in, skin-on chicken thighs

• 2 tbsp honey

• 3 cloves garlic, minced

• 1 tbsp soy sauce or tamari

• 1 tbsp olive oil

• 1 delicata squash, halved, seeded, and sliced into half-moons

• 1 tbsp maple syrup

• Salt, pepper, and thyme

Instructions:

1. Preheat oven to 400°F. Toss delicata squash with olive oil, maple syrup, salt, pepper, and thyme. Spread on a baking sheet and roast for 25-30 minutes, turning halfway.

2. In a small bowl, mix honey, garlic, soy sauce, and olive oil. Season chicken with salt and pepper.

3. Heat a skillet over medium-high heat, sear chicken thighs skin-side down for 5 minutes until crispy, then flip and cook for 3 more minutes.

4. Brush chicken with honey-garlic mixture and transfer skillet to the oven. Bake for 20 minutes, or until chicken is cooked through.

5. Serve with roasted delicata squash.

Tuesday: Apple & Sage Turkey Meatballs with Rosemary Sweet Potato Mash and Sautéed Spinach

Ingredients:

• 1 pound ground turkey

• 1/4 cup almond flour

• 1 egg

• 1 small apple, grated

• 1 teaspoon dried sage

• Salt and pepper

• 2 large sweet potatoes, peeled and cubed

• 1 teaspoon fresh rosemary, chopped

• 1 tablespoon butter or olive oil

• 1 bunch spinach, chopped

Directions:

1. Preheat oven to 375°F. In a large bowl, combine ground turkey, almond flour, egg, grated apple, sage, salt, and pepper. Form into meatballs.

2. Boil sweet potatoes in a pot until tender, about 15 minutes. Drain and mash with butter or olive oil and rosemary.

3. Heat a skillet over medium heat with olive oil, brown meatballs on all sides, then transfer to the oven to finish cooking for 10-12 minutes.

4. In the same skillet, sauté spinach with olive oil until wilted.

5. Serve meatballs with rosemary sweet potato mash and sautéed spinach.

Wednesday: Simple Beef Tacos

Ingredients:

• 1 lb ground beef (or turkey)

• 1 tbsp olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 tbsp chili powder

• 1 tsp cumin

• 1 tsp paprika

• 1/2 tsp onion powder

• 1/2 tsp garlic powder

• Salt and pepper to taste

• 1 cup beef broth or water

• Corn or flour tortillas

• Toppings: shredded lettuce, diced tomatoes, avocado, cheese, salsa, sour cream, fresh cilantro, lime wedges

Instructions:

1. Heat olive oil in a skillet over medium heat. Add onion and cook for 3-4 minutes until softened. Add garlic and cook for another minute.

2. Add ground beef, breaking it up with a spoon, and cook until browned, about 5-7 minutes. Drain excess fat if necessary.

3. Stir in chili powder, cumin, paprika, onion powder, garlic powder, salt, and pepper. Add broth (or water) and simmer for about 5 minutes until mixture thickens.

4. Warm tortillas and assemble tacos with beef and desired toppings. Serve with lime wedges.

Thursday: Fall-Inspired Roasted Feta & Butternut Squash Pasta with Chicken Sausages

Ingredients:

• 8 oz pasta of choice

• 1 package chicken sausages of choice

• 1 small butternut squash, peeled and cubed (about 2 cups)

• 1 block (7 oz) feta cheese

• 2 tbsp olive oil

• 1 tsp fresh thyme leaves (or 1/2 tsp dried)

• 3 cloves garlic, minced

• 1/2 tsp red pepper flakes (optional)

• Salt and pepper to taste

• Fresh basil or parsley for garnish (optional)

Instructions:

1. Preheat oven to 400°F. Place butternut squash on one side of a baking dish, and place the feta block on the other side.

2. Drizzle with olive oil, sprinkle with thyme, garlic, red pepper flakes (if using), salt, and pepper. Toss the squash gently to coat.

3. Roast for 25-30 minutes until the squash is tender and feta is golden and softened.

4. Chop up the chicken sausages and cook them in a pan.

5. Cook pasta according to package instructions, reserving 1/2 cup of pasta water. Drain the pasta.

6. Mash the roasted feta and squash together, adding reserved pasta water as needed for a creamy texture. Toss with pasta, garnish with basil or parsley, top with sausages, and serve!

Friday: Balsamic Glazed Pork Tenderloin with Roasted Brussels Sprouts and Carrots

Ingredients:

• 1 pork tenderloin (about 1 lb)

• 1/4 cup balsamic vinegar

• 2 tbsp honey

• 2 tbsp Dijon mustard

• 2 cloves garlic, minced

• 1 lb Brussels sprouts, halved

• 3 large carrots, sliced

• Olive oil, salt, and pepper

Instructions:

1. Preheat oven to 400°F. Toss Brussels sprouts and carrots with olive oil, salt, and pepper, and spread on a baking sheet. Roast for 25-30 minutes, turning halfway.

2. In a small bowl, mix balsamic vinegar, honey, Dijon mustard, and garlic.

3. Heat a skillet over medium-high heat and sear the pork tenderloin on all sides for 2-3 minutes. Brush with balsamic glaze.

4. Transfer pork to the oven and roast for 20-25 minutes, brushing with additional glaze halfway through.

5. Let the pork rest for 5 minutes before slicing. Serve with roasted Brussels sprouts and carrots.