Week 5

Sushi Bake, Turkey-Sweet Potatoes-Zucchini, Chicken-Chickpeas-Tomatoes+Pesto, One Pot Chicken and Rice with Peppers, Mongolian-style Beef Noodles

Sushi Bake

60 min

adapted from: https://moribyan.com/sushi-bake/#recipe-card

credit: Moribyan

Ingredients

SPICY MAYO

• 1/2 c mayonnaise

• 1 to 2 tbsp sambal or gochugaru (or 1 more tbsp sriracha)

• 1 tbsp sriracha (more or less for desired spice level)

• 1/4 tsp sesame oil

• 1/2 tsp sugar

• 1 tsp lemon juice

CRAB + SHRIMP FILLING

• 8 oz. crab meat

• 8 oz. shrimp finely chopped into small pieces (get as much moisture out of them as you can)

• 1/4 c mayonnaise (Kewpie mayo preferred)

• 1/4 c cream cheese-room temp

• 1 1/2 tbsp soy sauce

• 1 tsp sesame oil

• 1 tbsp sriracha

• 1 tbsp lime juice

• 1/4 c green onions thinly sliced

RICE

• 2 c sushi rice-rinsed well

• 3 c water

• 1 tsp salt

• 1/4 c rice vinegar

• 2 tbsp granulated sugar

• 1 tsp sesame oil

OTHER SUGGESTED PAIRINGS

• nori/seaweed sheets or furikake

• cucumber

• edamame

• avocado

• sesame seeds

Instructions

FOR THE RICE

1. Rinse the sushi rice for a minute or two until the water runs clear. If you have time, soak it in water for 15 minutes prior to rinsing.

2. Add 3 cups of water to a pot over high heat and bring to a boil. Add the salt and rice and once boiling, lower the heat and cover to simmer for 20 minutes. After, turn off the heat but leave covered for 10 more minutes. Then fluff it up.

3. In a small bowl, add the rice vinegar, granulated sugar, and sesame oil. Microwave for 30 seconds or quickly warm it up in a pot just so the sugar dissolves.

4. Pour this over the rice and mix so that each grain of rice is coated evenly. It should be very sticky!

SPICY MAYO

1. To make the spicy mayo, mix together mayo, sambal, sriracha, sesame oil, sugar, and lemon juice in a small bowl. Once it’s creamy and smooth, set aside

CRAB + SHRIMP FILLING

1. In a bowl, combine crab meat, shrimp, mayo, cream cheese, soy sauce, sesame oil, sriracha or sambal, and lime juice. Mix together well until evenly combined.

ASSEMBLE + BAKE

1. Preheat oven to 425°F.

2. To a casserole dish or 9x9 baking pan, add the rice on the bottom. Add as much or as little rice as you’d like to the desired thickness. Then add a layer of seaweed on top to cover the rice. Add all the crab and shrimp mixture on top.

3. Pop in the oven to bake for about 10 to 15 minutes until golden on top. For more crispiness and color on top, you can broil it for a few minutes but keep a close eye on it so it doesn’t burn.

4. Once out of the oven, drizzle with the spicy mayo and unagi sauce. Add avocado, green onions, and sesame seeds on top and enjoy!

---

Ground Turkey Sweet Potato Bake

50 min

https://wellnessbykay.com/ground-turkey-sweet-potato-bake/#tasty-recipes-2420-jump-target

Ingredients

• 1 lb ground turkey

• 2 medium sweet potatoes

• 2 small zucchini

• 2/3 cup shredded parmesan cheese

• 1 1/2 tsp garlic powder

• 1 tsp rosemary

• 5 tbsp olive oil

• S & P

Instructions

1. Preheat oven to 400 degrees.

2. Start by peeling and chopping the sweet potatoes. Place in a large baking dish and toss with 2 tbsp olive oil, 1/2 tsp garlic powder, 1/2 tsp rosemary, salt, and pepper.

3. Bake for 30 minutes.

4. While the sweet potatoes are in the oven, brown the ground turkey in a pan. Sauté with 1 tbsp olive oil, 1 tsp garlic powder, 1/2 tsp rosemary, salt, and pepper.

5. Next chop the zucchini. Cut into slices and then quarter the slices.

6. Remove the sweet potato from the oven. Add in the cooked ground turkey and chopped zucchini. Combine.

7. Bake for 10 minutes.

8. Remove from the oven. Add in an additional 2 tbsp olive oil, combine evenly, and top with the shredded parmesan cheese.

9. Bake for 10 minutes.

---

Sheet Pan Chicken Thighs with Cherry Tomatoes, Chickpeas, And Pesto

40 min

https://jenneatsgoood.com/sheet-pan-chicken-thighs-with-cherry-tomatoes-chickpeas-and-pesto/

Ingredients

• 1.5 lbs boneless skinless chicken thighs

• 15 oz can chickpeas, drained & rinsed

• 2 c cherry tomatoes

• 2 tbsp olive oil, divided

• 1 tsp garlic powder

• 1 tsp dried oregano

• 1 tsp dried basil

• 1 tsp paprika

• 1 tsp kosher salt

• 1/2 tsp black pepper

• 3/4 c pesto of choice

• Sourdough slices (optional)

Instructions

1. Heat the oven to 400F and line a sheet pan with parchment paper.

2. Mix together the garlic powder, dried oregano, dried basil, paprika, kosher salt, and black pepper in a small bowl. Set aside.

3. Add the chickpeas, cherry tomatoes, half the olive oil (1 tbsp) and half the spice mix to a large bowl. Mix to evenly coat. Add the chicken thighs, half the olive oil (1 tbsp) and the remaining spice mix to separate large bowl. Mix until fully coated.

4. Pour the chickpeas and cherry tomatoes on the sheet pan in one even layer to prevent steaming. Clear 4-inch circles on the sheet pan, then place the chicken thighs in the circles.

5. Bake for 30 to 40 minutes, or until the chicken reaches an internal temperature of 165F, and the chickpeas and tomatoes are beginning to brown.

6. Drizzle with dollops of pesto. Serve immediately or store the chicken separate from the chickpeas and tomatoes in airtight containers in the fridge for up to 4 days.

7. Optional: Serve with toasted sourdough slices

---

One Pot Chicken and Rice with Peppers

45 min

https://skinnyspatula.com/one-pot-chicken-rice/

Ingredients

• 2 tbsp olive oil

• 1 lb (450 g) chicken breast, cut into 1-inch cubes

• 1 medium onion, diced

• 1 small red bell pepper, diced

• 1 small yellow bell pepper, diced

• 2 large garlic cloves, finely chopped

• 2 tbsp smoked paprika

• 1 tsp dried oregano

• ½ tsp dried thyme

• 2 tbsp tomato paste

• 1 ½ c (300 g) long grain rice

• 3 ½ c (900 ml) chicken stock

• ¼ c fresh parsley or cilantro, chopped (optional)

• S & P to taste

Instructions

1. Heat the olive oil in a large, deep pan or Dutch oven and cook the chicken for 5-6 minutes over medium heat.

2. When the chicken is cooked through and lightly golden, add the onion and bell pepper and continue to cook for 5 minutes, stirring occasionally.

3. Stir in the garlic and cook for another minute, then stir in the smoked paprika, dried oregano, dried thyme and tomato paste.

4. Next, add the rice and chicken stock and stir to combine. Bring to a boil, then lower the heat, cover with a lid, and simmer for 20 minutes until the rice is cooked. Add more chicken stock if it looks too dry.

5. Stir in the fresh parsley or cilantro-if using and season to taste and serve immediately.

---

Mongolian Ground Beef Noodles

30 min

https://cookiespedia.com/mongolian-ground-beef-noodles/

Ingredients

• 1 lb ground beef

• 5 cloves garlic, minced

• 1/3 c brown sugar

• 1/4 c beef broth

• 1/3 c soy sauce

• 3 tbsp hoisin sauce

• 1/2 tsp ground ginger

• 1/2 tsp ground black pepper

• Pinch of red pepper flakes (optional for a spicy kick)

• 10 oz linguine noodles

• 1 tbsp cornstarch

• 2 tbsp water

• 4 green onions, sliced for garnish

• Broccoli or carrots (steam in bag or fresh from produce to be steamed on stove or roasted in oven)

Instructions

1. Start by cooking the linguine according to the package instructions in a large pot of boiling water. Once cooked, drain the pasta and set it aside.

2. In a large skillet over medium-high heat, brown the ground beef until it’s no longer pink. Drain any excess fat as needed to keep the dish light and flavorful.

3. Add the minced garlic to the browned beef and cook until fragrant, about 1 minute. Then, pour in the soy sauce, beef broth, brown sugar, hoisin sauce, ground ginger, black pepper, and red pepper flakes if using. Stir well to combine all the delicious flavors.

4. In a small bowl, mix the cornstarch with cold water until smooth. Stir this mixture into the skillet with the beef and sauce. Allow it to simmer gently until the sauce thickens to your desired consistency.

5. Add the cooked and drained linguine to the skillet with the beef and sauce. Toss everything together until the noodles are fully coated with the flavorful sauce. Let them simmer together for a few minutes to soak up all the delicious flavors.

6. To finish, sprinkle sliced green onions over the noodles for a fresh and vibrant garnish. Serve the Mongolian Ground Beef Noodles hot and enjoy every satisfying bite!

7. Serve with steamed broccoli or carrots in noodle dish or on the side

---

Shopping List

Produce

• 7 cloves garlic (5-Beef Noodles)(2-Chicken and Rice)

• 1 bunch green onions (optional for garnish) (Beef Noodles)(sushi bake)

• Broccoli or Carrots (frozen is also fine!) (Beef Noodles)

• 1 medium onion (Chicken and Rice)

• 1 small red bell pepper (Chicken and Rice)

• 1 small yellow bell pepper (Chicken and Rice)

• ¼ c fresh parsley or cilantro (optional) (Chicken and Rice)

• 2 c cherry tomatoes (Sheet pan Chicken)

• 2 medium sweet potatoes (Turkey Bake)

• 2 small zucchini (Turkey Bake)

• 1 tsp rosemary (Turkey Bake)

• 1 lemon or 1 tsp lemon juice (sushi bake)

• 1 lime or 1 tbsp lime juice (sushi bake)

• cucumber-optional (sushi bake)

• avocado-optional (sushi bake)

Proteins

• 1 lb ground beef (Beef Noodles)

• 1 lb (450 g) chicken breast (Chicken and Rice)

• 1.5 lbs boneless skinless chicken thighs (Sheet pan Chicken)

• 1 lb ground turkey (Turkey Bake)

• 8 oz. crab meat (imitation is fine!) (sushi bake)

• 8 oz. shrimp (sushi bake)

Dairy

• 2/3 cup shredded parmesan cheese (Turkey Bake)

• 1/4 c cream cheese (sushi bake)

Condiments and Spices

• 1 tbsp cornstarch (Beef Noodles)

• 1/3 c brown sugar (Beef Noodles)

• 1/4 c beef broth (Beef Noodles)

• 3 ½ c (900 ml) chicken stock (Chicken and Rice)

• soy sauce (1/3 c-Beef Noodles) (1.5 tbsp-sushi bake)

• 3 tbsp hoisin sauce (Beef Noodles)

• 1/2 tsp ground ginger (Beef Noodles)

• paprika (2 tbsp-Chicken and Rice) (1 tsp-Sheet pan Chicken)

• ½ tsp dried thyme (Chicken and Rice)

• 2 tbsp tomato paste (Chicken and Rice)

• garlic powder (Sheet pan Chicken)(Turkey Bake)

• dried oregano (1 tsp-Sheet pan Chicken) (1 tsp-Chicken and Rice)

• 1 tsp dried basil (Sheet pan Chicken)

• 3/4 cup pesto of choice (Sheet pan Chicken)

• 3/4 c mayonnaise (sushi bake)

• 1 to 2 tbsp sambal or gochugaru (sushi bake)

• 2 tbsp sriracha (sushi bake)

• 3 tbsp sugar (sushi bake)

• 2 1/4 tsp sesame oil (sushi bake)

• 1/4 c rice vinegar (sushi bake)

• sesame seeds (sushi bake)

Canned Goods

• 15 oz can chickpeas (Sheet pan Chicken)

Frozen

• Broccoli or Carrots (if didn’t buy fresh) (Beef Noodles)

• Edamame-optional (sushi bake)

Misc.

• 10 oz linguine noodles (Beef Noodles)

• 1 ½ c (300 g) long grain rice (Chicken and Rice)

• 2 c sushi rice (sushi bake)

• Sourdough slices (optional) (Sheet pan Chicken)

• nori/seaweed sheets or furikake (sushi bake)