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Meal Plan for Intervale Food Hub Summer 2017 - Week #11

Intervale Food Hub Meal Plan

What’s on the Menu:

Meal #1: Crisp and Crunchy Summer Salad

Meal #2: Curry-Yogurt Marinated Chicken

Meal #3: Tangy Potato Salad

Meal #4: Couscous Stuffed Peppers

 

 
Crisp and Crunchy Summer Salad
 

Meal #1: Crisp and Crunchy Summer Salad

To put it simply, this salad is uh-mazing. If there’s one salad from the Intervale Food Hub meal plan to try this summer, this is the one. Featuring crunchy fresh cucumbers, crisp summer pears, tangy red onion, sweet summer corn, and fresh local Vermont feta, this salad contains everything that makes Vermont in the summer so delicious.

With some oh-so-simple kitchen staples combined with local vermont produce, this salad only takes about 10-15 minutes of prep time before it’s ready to eat. All you have to do is chop your ingredients, and toss in a bit of salad dressing, and enjoy!  For this salad in particular, we recommend going light on the dressing, as all the ingredients are so naturally delicious and flavorful on their own. With that being said, we only used a dash of olive oil, a drizzle of champagne vinegar, and a sprinkle of salt and pepper, and wellah! The most delicious salad of the summer coming straight from our kitchen, to yours!

Intervale Food Hub Ingredients:

  • 1 Cucumber
  • ½ Block of Feta Cheese
  • 5 Summer Crisp Pears
  • ¼ of a Red Onion
  • 1 Ear of Corn

Kitchen Staples:

  • Salt/Pepper (to taste)
  • ¼ c of Olive Oil
  • ¼ c of Champagne Vinegar

Instructions:

  1. Dice 1 Cucumber, ¼ of a red onion, and 5 summer crisp pears into small cubes. Cut the kernels off the corn cob. Roughly chop ½ a block of feta cheese.

  2. Combine the ingredients as listed above in a large bowl. Toss with ¼ c of olive oil, ¼ c of champagne vinegar, and salt/pepper (to taste).

  3. Serve, feel refreshed and enjoy!

 
 
Chicken
 

Meal #2: Curry-Yogurt Marinated Chicken

We love to cook with yogurt. From using it in sauces, to dips, to baking, and now a marinade, plain Vermont yogurt is a local, versatile, and delicious kitchen staple. This week, we decided to take a note from traditional Indian cuisine and to marinate our chicken in a heavily spiced yogurt sauce. And the results you ask? Heavenly, healthy, and mouth watering.

Along with containing some healthy low sugar/high protein yogurt, this dish also goes heavy on the aromatic spices, which is both good for your taste buds and for your body alike. The aromatic, eastern spices used in this chicken dish are oftentimes high in antioxidants, minerals, vitamins and flavor! Making this dish a perfect addition to any meal, kitchen, or balanced diet.

Intervale Food Hub Ingredients:

  • 1 Package of Chicken Legs
  • 1 c of Yogurt

Kitchen Staples:

  • Salt/Pepper/Cumin/Curry Powder to Taste
  • 2 T of Butter

Instructions:

  1. Preheat the oven to 350 degrees.

  2. Whisk together 1 c of yogurt, salt, pepper, cumin, and curry powder (all to taste).

  3. Butter a large baking dish, place the chicken legs inside and pour the yogurt marinade on top. Let the chicken sit for at least an hour to marinate.

  4. After an hour (or more), place the chicken in the oven and bake for approximately 45 minutes to an hour (or until fully cooked).

  5. Plate and serve!

 
 
Potato Salad
 

Meal #3: Tangy Potato Salad

A local take on classic American potato salad, this Vermont based side dish substitutes yogurt for mayonnaise. This simple ingredient substitution goes a long way when it comes to the healthfulness of the dish. By simply substituting yogurt for mayonnaise, this potato salad becomes a low fat high protein dream! If you’re interested in making this iconic side dish even more flavorful, delicious, and healthy, we recommend adding other crisp, cool and tangy veggies including cucumbers, onions, garlic, and scallions (don’t be afraid to go heavy on the garlic). While this potato salad does take a little bit of prep time, its long lasting, hearty, flavorful, and keeps well too! Oh, and did we mention it’s nutritious?

Even though this meal plan is specially made for our weekly food baskets here at The Intervale Food Hub, the idea of substituting yogurt for mayonnaise in your kitchen is one that can be applied to just about everything. So trust us, you’ll love this tangy potato salad and how it’ll open your eyes to using yogurt in the kitchen. Enjoy!

Intervale Food Hub Ingredients:

  • 1 Bag of Red Potatoes
  • ½ a Red Onion
  • 1 c of Yogurt
  • ½ a Cucumber

Kitchen Staples:

  • Salt/Pepper/Garlic Powder (to taste)
  • 1 Clove of Garlic
  • 1 Chive

Instructions:

  1. In a medium-large size pot, boil potatoes for about 20-25 minutes or until you can easily stick a fork through them.

  2. Dice ½ of c a cucumber and ½ of a red onion into small pieces. Mince 1 clove of garlic and roughly chop 1 chive.

  3. Whisk together 1 c of yogurt and salt, pepper, and garlic powder (to taste). We recommend going heavy on the garlic powder!

  4. Once your potatoes are done cooking, chop each one into medium sized cubes.

  5. In a large bowl, combine your chopped potatoes, diced cucumbers and red onion, and minced garlic. Pour the yogurt mixture on top and toss.

  6. Chill in the refrigerator if needed.

  7. Garnish with chives and serve!

 
 
Stuffed Peppers
 

Meal #4: Couscous Stuffed Peppers

Containing yummy, fresh ingredients like green peppers, corn, and tomato, these stuffed peppers use primarily local ingredients along with a few other kitchen staples to create something summery and delicious! While stuffed peppers might seem like a daunting culinary task, they’re super easy to make! All you have to do is make some couscous, saute some veggies, sprinkle with cheese, and bake. How easy is that?

While this recipe contains ingredients specific to this week’s Locavore subscription, it’s so easy to substitute any veggie, grain, or cheese with whatever you have lying around in your pantry! Whether it be with more peppers, with mozzarella instead of feta, or with rice instead of couscous, making stuffed peppers in your own kitchen has never been easier.

What’s the best part you ask? This dish (no matter what you choose to put in it), packs in the veggies! By getting creative and using a green pepper as a serving dish, you’ll add tons of extra daily veggies to your next meal without even thinking about it!

couscous

Intervale Food Hub Ingredients:

  • 2 Green Peppers
  • ½ a Red Onion
  • 1 Tomato
  • 1 Ear of Corn
  • ¼ c of Feta Cheese

Kitchen Staples:

  • ½ c of Israeli Couscous
  • Salt/Pepper/Rosemary/Thyme (to taste)
  • 1 T of Olive Oil
  • 1 Clove of Garlic
stuffed peppers

Instructions:

  1. Preheat the oven to 375 degrees.

  2. Dice ½ a red onion and 1 tomato into small cubes. Mince 1 clove of garlic, and remove the kernels from the corn cob. Roughly chop ¼ c of feta cheese.

  3. Boil 1 c of water and add ½ c of couscous when boiling. Cook over a medium-low heat, stir regularly, and cook until fully gelatinized.

  4. In a large skillet, heat 1 T of olive oil over a medium heat. Add in the tomatoes, onions, corn, garlic and salt/pepper/rosemary/thyme (to taste).

  5. Add the couscous to the skillet once it is done cooking. Further season (if needed) and stir.

  6. Cut the tops off of two green peppers, remove the seeds, and cut each pepper in half (vertically down the middle).

  7. Liberally stuff the peppers with the couscous/corn/veggie blend. Sprinkle with feta cheese and bake for 30-45 minutes.

  8. Eat and enjoy!