In any case, I started scoping out The Red Apron website in more detail and came across their blog. A sucker for food blogs already, I read through several of the more recent posts and came across a 4-day, 4-person meal plan and decided to give it a go. It involved cooking up a big chicken (or two smaller chickens, in my case), then using the meat to make several meals and the carcass to make stock for use in those meals. Rounded out with some fresh winter-available vegetables and a variety of beans, you end up with four healthy, balanced and DELICIOUS meals. They are supposed to feed a family of 4, but when half your 4 don't eat huge portions, we ended up with plenty of leftovers too.
Only one beef with the whole thing: the blog post listed a shopping list, but missed a few of the ingredients it called for in the recipes! So I had to borrow - keep - celery from my neighbour and go back to the grocery store the day after my first venture. The post also referenced the affordability of the meals, and so I added up my bills, and for us, the 4 meals - plus leftovers - came to $100.89.
I'm including the complete grocery list below, plus the recipes, with a few modifications or suggestions according to my own tastes, plus pictures of all this fabulous food. Yum yum.
Grocery List
2 lemons
1 avocado
4 onions plus 1 large Spanish onion
2 heads of garlic
1 leek
2 green onions
2 red peppers
gingerroot
1 medium carrot
1 celery stalk
1 bunch of kale
1 large or 2 medium sweet potatoes
3 medium potatoes
thyme
oregano
parsley
cilantro
bag of baby spinach leaves
green salad or cole slaw ingredients
Parmesan cheese
Cheddar cheese
butter
500 mL 35% cream
sour cream
frozen green sweet peas
frozen corn kernels
crusty bread
1 package small tortillas
whole chicken (3-4 kg/7-9 lb), or two smaller chickens
grapeseed oil
28-oz can whole tomatoes (1 can of tomatoes will be used in 3 recipes)
1 can coconut milk
1 can organic chickpeas
1 can organic white beans
1 can organic black beans
organic brown basmati rice
1 small package organic whole wheat penne or ziti (approx 250 g)
Thai red curry paste
salsa
bay leaves
cumin
chili powder
salt
freshly ground black pepper
Day 1: cook chicken, make chicken stock, cook rice
whole chicken (3-4 kg/7-9 lb), or two smaller chickens
1 onion, peeled and quartered
1 head of garlic, cloves separated and peeled
1 medium carrot, peeled, large dice
1 celery stalk, large dice
1 thyme branch
2 bay leaves
1 tsp salt
Cover the chicken with cold water in a large stainless steel stockpot and bring to a boil. When the stock comes to a full boil, reduce the heat to a low simmer skim off the grey foam that rises to the surface. Add the onion, garlic, carrot, celery, thyme, bay leaves, and salt.
Cook gently for 1-1.5 hours until the chicken is cooked. Remove, and when cool enough to handle, remove breast meat, thighs, and wings. Put the carcass and the wings back in the pot and continue to simmer for another 2 hours, until the broth tastes rich and is a light golden colour. Strain through a fine-mesh sieve or a colander lined with cheesecloth. Save any pieces of chicken and set aside. Return the stock to pot and simmer to reduce to 2 litres.
Allow the stock to cool completely; skim the fat and promptly refrigerate.
Cook 2 cups organic brown basmati rice. The rice will be served with the stew and the tacos.
March 3rd: Chicken Tacos
2 tbsp grapeseed oil, divided, plus more for drizzling
1 large Spanish onion, sliced
1 large red pepper, seeded and sliced
meat from chicken leg and thigh, shredded
cumin
salt
freshly ground black pepper
2 green onions, diced
1/2 28-oz can whole tomatoes, rough chopped (reserve juice and remaining tomatoes for another recipe)
1 cup frozen corn kernels
1 cup organic black beans, drained and rinsed
chili powder
juice of 2 lemons, divided
1 cup cooked brown rice
1 avocado
1 package small tortillas
sour cream, salsa, chopped cilantro, for serving (optional)
Heat 1 tbsp oil in a saute pan and saute onions and peppers until caramelized. Add shredded chicken meat and season to taste with cumin, salt, and pepper. Remove from pan and set aside.
Heat 1 tbsp oil in pan and saute green onions, tomatoes, corn kernels and black beans. Season to taste with chili powder and lemon juice. Set aside half of mixture and add rice to the remaining mixture. Warm to serve.
Slice avocado and drizzle with lemon juice and oil. Season with salt.
Heat tortillas in dry fry pan or according to package directions. Stuff tacos with chicken mixture. Garnish to taste with sour cream, salsa, and chopped cilantro. Serve with rice and garnish with black bean mixture.
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| Stuff tacos with chicken mixture. |
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| Top with black bean mixture. |
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| Serve with rice on the side. |
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| Best tacos ever. |
March 4th: White Bean, Kale, and Potato Soup
2 tbsp grapeseed oil
1 medium onion, diced
2 cloves garlic, peeled and minced
1 bunch kale, stems removed, leaves rough chopped
1 can organic white beans, rinsed and drained
3 medium potatoes, peeled and cubed
1 litre of chicken stock (plus more if needed)
meat from chicken stock
juice from 28-oz can whole tomatoes (reserves tomatoes for another recipe)
1 tbsp each, chopped fresh thyme and oregano
salt, to taste
crusty bread, for serving
chopped fresh parsley for garnish
grated Parmesan and/or Cheddar cheese
Heat oil over medium in a large soup pot. Saute onion and garlic in oil until softened. Add kale and cook until wilted. Remove vegetables from pan. Add white beans, potatoes, chicken stock, reserved meat, and tomato juice to the soup pot and bring to a boil. Reduce heat, add herbs and simmer for 10-15 minutes. Return kale and onion mixture to pot and test for seasoning. Add salt to taste and serve. (Add more chicken stock if soup is too thick.)
This meal would be best served with crusty bread. The soup can be garnished with chopped fresh parsley and grated Parmesan and/or Cheddar cheese.
ASIDE: March 5th was my birthday. We dined at The Wellington Gastropub. Excellent Arctic char. Excellent restaurant children.
March 6th: Curried Sweet Potato and Chicken Stew
grapeseed oil
2 medium onions, peeled and diced
1 large or 2 medium sweet potatoes, peeled, cubed (1 inch cubes)
1 red pepper, seeded and sliced
2 cloves garlic, peeled and minced
1 tbsp gingerroot, peeled and grated
1/2 28-oz can tomatoes, diced (reserve juice and remaining tomatoes for another recipe)
1 can coconut milk
1 cup organic canned chickpeas, drained and rinsed
2 cups chicken stock, divided
cooked meat from one chicken breast, cubed
1 tbsp red curry paste
salt, to taste
1/2 bag baby spinach leaves
1 cup cooked brown rice
sliced green onions, optional
minced cilantro, optional
diced avocado, optional
Prepare all of the ingredients.
Saute onions and sweet potatoes in oil in a large saucepan on medium-high heat until soft, 5 minutes. Add red pepper and cook until wilted, 5 minutes. Add garlic and ginger and cook for 1-2 minutes. Add tomatoes and coconut milk and simmer for 1-2 minutes. Add chickpeas, 1 cup of chicken stock, and chicken. Simmer on low heat for 5-7 minutes. Add curry paste and season with salt to taste. If the stew is too thick, thin with remaining chicken stock. Before serving, toss in spinach leaves. Serve on steamed rice.
Garnish with chopped green onions, cilantro, and avocado, to taste.
grapeseed oil
2 medium onions, peeled and diced
1 large or 2 medium sweet potatoes, peeled, cubed (1 inch cubes)
1 red pepper, seeded and sliced
2 cloves garlic, peeled and minced
1 tbsp gingerroot, peeled and grated
1/2 28-oz can tomatoes, diced (reserve juice and remaining tomatoes for another recipe)
1 can coconut milk
1 cup organic canned chickpeas, drained and rinsed
2 cups chicken stock, divided
cooked meat from one chicken breast, cubed
1 tbsp red curry paste
salt, to taste
1/2 bag baby spinach leaves
1 cup cooked brown rice
sliced green onions, optional
minced cilantro, optional
diced avocado, optional
Prepare all of the ingredients.
Saute onions and sweet potatoes in oil in a large saucepan on medium-high heat until soft, 5 minutes. Add red pepper and cook until wilted, 5 minutes. Add garlic and ginger and cook for 1-2 minutes. Add tomatoes and coconut milk and simmer for 1-2 minutes. Add chickpeas, 1 cup of chicken stock, and chicken. Simmer on low heat for 5-7 minutes. Add curry paste and season with salt to taste. If the stew is too thick, thin with remaining chicken stock. Before serving, toss in spinach leaves. Serve on steamed rice.
Garnish with chopped green onions, cilantro, and avocado, to taste.
- March 7th: Pasta, Chicken, Pea and Leek Casserole
- 1 small package organic whole wheat penne or ziti (approximately 250 g)
- 2 tbsps butter
- 1 leek, cleaned and thinly sliced (white and light green parts only)
- 500 mL 35% cream
- 1 cup frozen green sweet peas
- meat from one chicken breast, cubed
- 2 cups grated Cheddar cheese
- 1/2 bag baby spinach leaves
- 1/2 cup grated Parmesan cheese
- salt and freshly ground black pepper, to taste
- green salad or cole slaw, to accompany
- Cook pasta according to package directions. When al dente, drain, rinse with cold water, and reserve.
Meanwhile, melt butter in a large saucepan over medium. Saute the leek until soft, 5 minutes. Add cream and bring to a simmer, then add peas, chicken, Cheddar cheese and spinach. Stir in cooked pasta and salt and pepper to taste.
Transfer to ovenproof 8L casserole dish and top with Parmesan. Cook at 375 F until warmed through and top is golden brown.
This meal will go well with a tossed green salad or cole slaw.
[NO PIC!!]
In order, Greg and I agreed - a rarity! - that we liked the tacos, pasta, soup, and stew. We likely won't make the soup or stew again, but will make the tacos and pasta. Success.
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