weeknight

meal planner
WEEK 1
 weeknight meal planner / WEEK 1

shopping list
WHAT YOU MAY HAVE DAIRY
Feta, 3 ounces
olive oil, 3/4 cup marinated bocconcini
canola oil, 3 tablespoons (small balls of fresh
kosher salt mozzarella), 1/4 cup MONDAY
black pepper extra-sharp Cheddar, 6 ounces
tomato-and-feta stuffed
peppers over barley

WHAT YOU MAY NEED

PANTRY
PRODUCE bulgur, 1 cup
baby bok choy, 2 heads hoisin sauce, 2 tablespoons
(about 1/2 pound total) pearl barley, 1 cup
orange, 1 cornmeal, for the pan
fresh red chili (such pine nuts, 1/4 cup
TUESDAY
as Fresno), 1 hoisin-glazed halibut with
cherry tomatoes, 1 pint FROZEN bok choy and bulgur
bell peppers, 4 store-bought pizza
fresh oregano leaves, dough, 1 pound
for serving
grape tomatoes, 2 pints
BREAD
onion, 1 medium
rolls, 4
collard greens, 1 bunch
beefsteak tomato, 1 medium
basil, 1/4 cup torn WEDNESDAY
butternut squash, 1 pound roasted chicken with collards

red onion, 1
fresh thyme leaves,
1 tablespoon
arugula, 1 bunch
(about 4 cups)

MEAT AND SEAFOOD

THURSDAY
halibut, striped bass, or cod, sausage heros

bone-in, skin-on chicken

thighs, 8 (about 2 1/2 pounds)
Italian sausage links, 4

FRIDAY

Cheddar and pine nuts

 weeknight meal planner / WEEK 1

MONDAY

tomato-and-feta
over barley
TOTAL TIME: 75 MINUTES
SERVES 4

1 pint cherry tomatoes, halved

3 ounces Feta, crumbled (3/4 cup)
1/4 cup olive oil
kosher salt and black pepper
4 bell peppers, halved
lengthwise and seeded
1 cup pearl barley
fresh oregano leaves, for serving

QUICK TIP
You can cook the barley up to two Heat oven to 400 F. Combine
days in advance. the tomatoes, Feta, 2 tablespoons
of the oil, and teaspoon black
pepper in a medium bowl.
until the bell peppers are soft
and the tomatoes and Feta
are beginning to brown, 15 to
20 minutes more.

Arrange the bell peppers, cut-side Meanwhile, cook the barley

up, in a 9-by-13-inch baking
dish. Fill the peppers with the
tomato mixture, dividing evenly.
Add 1 cup water to the baking dish
and tightly cover the dish with foil.
Bake until the bell peppers are
beginning to soften, 40 to 50
minutes. Uncover the dish and bake
according to the package directions.
Toss with the remaining 2
tablespoons of oil and teaspoon
each salt and black pepper.
Serve the peppers over the
barley. Sprinkle with oregano.
PER SERVING: Calories 390; Fat 19g; Sat Fat
5g; Cholesterol 19mg; Sodium 489mg; Protein
10g; Carbohydrate 48g; Sugar 6g; Fiber 11g;
Iron 2mg; Calcium 140mg

Photograph by CHRISTOPHER BAKER

 weeknight meal planner / WEEK 1

TUESDAY

hoisin-glazed
halibut with bok
choy and bulgur
TOTAL TIME: 30 MINUTES
SERVES 4

1 cup bulgur
3 tablespoons canola oil
kosher salt and black pepper
2 heads baby bok choy (about
1/2 pound total), quartered
lengthwise
2 tablespoons hoisin sauce
2 teaspoons fresh orange juice
4 6-ounce skinless halibut,
striped bass, or cod fillets Heat oven to 425 F. Cook Combine the hoisin sauce, orange
1 fresh red chili (such as the bulgur according to the package juice, and a pinch of salt in a
Fresno), sliced directions. Toss with 1 tablespoon small bowl. Place the halibut on a
of the oil and teaspoon each separate rimmed baking sheet
salt and pepper. and brush with the hoisin-orange
QUICK TIP
glaze. Roast until opaque through-
Toss the bok choy with the
To ensure that the bok choy leaves out, 6 to 8 minutes.
remaining 2 tablespoons of oil and
stay moist in the oven, gently rub the
teaspoon each salt and pepper Serve the halibut and bok choy
oil into them with your fingers.
on a rimmed baking sheet. Roast, over the bulgur. Top with the chili.
turning once, until tender but still
bright green, 12 to 15 minutes.
PER SERVING: Calories 585; Fat 37g; Sat Fat
5g; Cholesterol 85mg; Sodium 547mg; Protein
32g; Carbohydrate 33g; Sugar 4g; Fiber 8g; Iron
2mg; Calcium 23 mg

Photograph by CHRIS COURT

 weeknight meal planner / WEEK 1

WEDNESDAY

roasted chicken
with collards
TOTAL TIME: 45 MINUTES
SERVES 4

8 bone-in, skin-on chicken thighs

(about 2 1/2 pounds)
2 pints grape tomatoes
3 tablespoons olive oil
kosher salt and black pepper
1 medium onion, sliced
1 bunch collard greens, stems
discarded and leaves cut
into 1-inch strips

QUICK TIP
The collards can be prepped
ahead of time. Wash, dry,
and cut them, then store in a
resealable bag in the refrigerator
for up to 2 days.
Heat oven to 450 F. On a PER SERVING: Calories 489;Fat 30g; Sat Fat 7g;
Cholesterol 115mg; Sodium 507mg; Protein
large rimmed baking sheet, toss 38g; Carbohydrate 18g; Sugar 4g; Fiber 8g; Iron
the chicken and tomatoes with 5mg; Calcium 299mg
2 tablespoons of the oil, tea-
spoon salt, and teaspoon pepper.
Roast until the chicken is cooked
through, 30 to 35 minutes.
Meanwhile, heat the remaining
tablespoon of oil in a large skillet
over medium-high heat. Add the
onion and teaspoon each salt and
pepper and cook, stirring frequently,
until softened, 4 to 6 minutes. Add
the collard greens and cook, tossing
frequently, until tender, 5 to 7 min-
utes. Serve with the chicken.

Photograph by JOS PICAYO

 weeknight meal planner / WEEK 1

THURSDAY

sausage heros
TOTAL TIME: 15 MINUTES
SERVES 4

1 medium beefsteak
tomato, chopped
1/4 cup marinated bocconcini
(small balls of fresh
mozzarella), quartered
1/4 cup torn basil
1 tablespoon olive oil
kosher salt and pepper
4 Italian sausage links
4 rolls, split

QUICK TIP
Serve with a Caesar salad: whisk
together 2 tablespoons each
olive oil and fresh lemon juice,
1 tablespoon Dijon mustard, 1
finely chopped clove garlic, and
1/2 teaspoon Worcestershire sauce.
Toss with torn romaine lettuce and
shaved Parmesan.
Heat grill to medium-high. In a PER SERVING: Calories 530; Fat 32g; Sat Fat
10g; Cholesterol 46mg; Sodium 1,319mg;
medium bowl, combine the toma- Protein 23g; Carbohydrate 38g; Sugar 5g;
toes, bocconcini, basil, oil, and Fiber 3g; Iron 3mg; Calcium 153mg;
teaspoon each salt and pepper.
Grill the sausages, turning
occasionally, until cooked through,
10 to 12 minutes. During the last
5 minutes of cooking, grill the rolls
until slightly charred and crisp, 2
to 3 minutes.
Serve the sausages on grilled rolls
and top with the tomato mixture.

Photograph by KANA OKADA

 weeknight meal planner / WEEK 1

FRIDAY

butternut squash
flat bread
with Cheddar and
pine nuts
TOTAL TIME: 40 MINUTES
SERVES 4

1 pound store-bought pizza dough,

thawed if frozen
cornmeal for the pan
1 pound butternut squashpeeled,
seeded, and sliced 1/4 inch thick
1/2 red onion, thinly sliced
1/4 cup pine nuts
1 tablespoon fresh thyme leaves
2 tablespoons olive oil
kosher salt and black pepper
1 1/2 cups grated extra-sharp
Cheddar (6 ounces)
1 bunch arugula, thick stems
discarded (about 4 cups)
QUICK TIP
This pizza can be cooled to room
temperature and refrigerated for up
to 1 day. Reheat in a 375 F oven for
15 to 25 minutes.
Heat oven to 425 F. Shape the Toss the arugula with the remain-
dough into a large oval and place ing tablespoon of oil and tea-
on a cornmeal-dusted baking sheet. spoon each salt and pepper. Serve
In a large bowl, toss the squash,
onion, pine nuts, thyme, 1 table-
spoon of the oil, teaspoon salt, PER SERVING: Calories 640; Fat 30g; Sat Fat
and teaspoon pepper. 10.5g; Cholesterol 46mg; Sodium 1,165mg;
Protein 23g; Carbohydrate 71g; Sugar 6g; Fiber
6g; Iron 5mg; Calcium 398mg
Scatter over the dough and
sprinkle with the cheese. Bake
until golden brown and crisp, 20
to 25 minutes.

Photograph by QUENTIN BACON

 weeknight
meal planner
WEEK 2
 weeknight meal planner / WEEK 2

shopping list
WHAT YOU MAY HAVE DAIRY
Parmesan, 1 ounce
olive oil, 1 1/2 cups sharp Cheddar, 10 ounces
fresh or aged goat cheese,
1/2 teaspoon 4 ounces MONDAY
roasted cod with squash and
kosher salt Swiss cheese, 8 slices spicy red pepper sauce
black pepper
PANTRY
WHAT YOU MAY NEED
quinoa, 1 cup
PRODUCE dry white wine, 3/4 cup
lime, 1 canned enchilada sauce,
garlic, 4 cloves 2 12 cups
kabocha or acorn squash, Russian dressing, 1/2 cup
TUESDAY
1 2-pound item chips, for serving quinoa with mushrooms, kale,
curly kale, 1 small bunch and sweet potatoes
sweet potatoes, PREPARED FOODS
2 small (about 1 pound) roasted red peppers, 1/2 cup
button mushrooms, sauerkraut, 1 cup
10 ounces
kale, 1 bunch
fresh cilantro leaves,1/4 cup BREAD
carrots, 1 pound corn tortillas, 8 6-inch items
mushrooms (such as country bread, 8 slices WEDNESDAY
oyster, cremini, or shiitake), rye bread, 4 slices chicken enchiladas

1 pound
radishes, 1 bunch
red onion, 1 medium
baby kale, 8 ounces
(about 8 cups)
lemon, 1
THURSDAY
MEAT AND SEAFOOD roasted spring vegetables and
greens with goat cheese toasts

boneless, skinless chicken

breasts, 4 6-ounce items
sirloin steak, 1 pound
(1 inch thick)

FRIDAY
open-face steak reubens
 weeknight meal planner / WEEK 2

MONDAY

roasted cod with

squash and spicy
red pepper sauce
TOTAL TIME: 45 MINUTES
SERVES 4

1/2 cup roasted red peppers

1/4 cup fresh lime juice
2 cloves garlic
1/2 teaspoon red pepper flakes
1/2 cup olive oil, plus more
for the pan
kosher salt and black pepper
1 2-pound kabocha or acorn squash,
cut into 1-inch wedges
1 small bunch curly kale, stems
discarded and leaves torn
4 6-ounce cod fillets
QUICK TIP
Any type of jarred red peppers
will work for this recipe, such
as red bell peppers, pimientos, or
piquillo peppers.
Photograph by SANG AN
Heat oven to 425 F with the
racks in the upper and lower thirds.
Place the red peppers, lime juice,
the oil, and teaspoon salt in a
blender until smooth.
Toss the squash, 2 tablespoons
of the oil, and teaspoon each salt
and black pepper on a rimmed bak-
ing sheet. Roast on the top rack,
tossing once, until partly tender,
12 to 15 minutes. Toss the kale with
the remaining 2 tablespoons of oil
in a large bowl. Add to the baking
sheet with the squash. Roast until
the squash is tender and the kale is
crispy, 8 to 10 minutes more.
Lightly oil a second rimmed bak-
ing sheet. Season the cod with
teaspoon salt and teaspoon black
pepper. Roast on the prepared pan
on the bottom rack of oven until
opaque throughout, 6 to 8 minutes.
Spoon the sauce over the cod
and serve alongside the vegetables.
PER SERVING: Calories 495; Fat 29g; Sat Fat4g;
Cholesterol 65mg; Sodium 804mg; Protein 32g;
Carbohydrate 31g; Sugar 5g; Fiber 5g;
Iron 4mg; Calcium 220mg;
 weeknight meal planner / WEEK 2

TUESDAY

quinoa with
mushrooms,
kale, and sweet
potatoes
TOTAL TIME: 30 MINUTES
SERVES 4

1 cup quinoa
2 tablespoons olive oil
2 small sweet potatoes (about
1 pound), peeled and cut
into 3/4-inch pieces
10 ounces button mushrooms,
quartered
2 cloves garlic, thinly sliced
1 bunch kale, stems discarded and
leaves torn into 2-inch pieces
3/4 cup dry white wine
kosher salt and black pepper
1/4 cup grated Parmesan (1 ounce)
QUICK TIP
Look for small to medium-size sweet
potatoes, which are sweet and
creamy. (Large ones tend to be
starchier.) The skin should be firm,
smooth, and even-toned.
Place the quinoa and 2 cups
water in a small saucepan and bring
to a boil. Reduce heat and simmer,
covered, until water is absorbed, 12
to 15 minutes.
Meanwhile, heat the oil in a large
pot over medium heat.
Add the sweet potatoes and
mushrooms and cook, tossing occa-
sionally, until golden and beginning
to soften, 5 to 6 minutes.
Stir in the garlic and cook for
1 minute.
Add the kale, wine, teaspoon
salt, and teaspoon pepper. Cook,
tossing often, until the vegetables
are tender, 10 to 12 minutes.
Serve the vegetables over
the quinoa and sprinkle with
the Parmesan.
PER SERVING: Calories 361; Fat 12g; Sat Fat
2g; Cholesterol 5mg; Sodium 560mg; Protein
13g; Carbohydrate 51g; Fiber 6g

Photograph by CHRISTOPHER BAKER

 weeknight meal planner / WEEK 2

WEDNESDAY

chicken
enchiladas
TOTAL TIME:55 MINUTES
SERVES 4

4 6-ounce boneless, skinless

chicken breasts
1 tablespoon olive oil
kosher salt and black pepper
10 ounces sharp Cheddar,
grated (1 12 cups)
8 6-inch corn tortillas
2 12 cups canned enchilada sauce
1/4 cup fresh cilantro leaves

QUICK TIP
To save time, use rotisserie
chicken instead of roasting the
chicken breasts.
Heat oven to 400 F. Place the PER SERVING: Calories 654; Fat 34g; Sat Fat
14g; Cholesterol 170mg; Sodium 1,819mg;
chicken on a rimmed baking sheet. Protein 56g; Carbohydrate 33g; Sugar 2g; Fiber
Rub with the oil and season with 4g; Iron 2mg; Calcium 584mg
teaspoon salt and teaspoon pep-
per. Roast, until cooked through, 14
to 16 minutes; let cool, then shred.
In a medium bowl, toss the
chicken with 1 cup of the Cheddar.
Dividing evenly, roll up the
chicken mixture in the tortillas and
place seam-side down in an 8-inch
square baking dish. Top with the
enchilada sauce and the remaining
cup of Cheddar. Bake until
heated through, 15 to 20 minutes.
Sprinkle with the cilantro.

Photograph by DAVID PRINCE

 weeknight meal planner / WEEK 2

THURSDAY

roasted spring
vegetables and
greens with goat
cheese toasts
TOTAL TIME: 45 MINUTES
SERVES 4

1 pound carrots, halved lengthwise

and cut into 4-inch pieces
1 pound mushrooms (such as oyster,
cremini, or shiitake), trimmed
and halved if large
1 bunch radishes, halved
1 medium red onion, cut into wedges
1/4 cup olive oil
kosher salt and black pepper
8 ounces baby kale (about 8 cups)
2 tablespoons fresh lemon juice
8 slices country bread
4 ounces fresh or aged goat
cheese, crumbled (about 1 cup)
QUICK TIP
Many supermarkets sell mushroom
sample packs that combine several
varieties that are pre-cleaned and
ready to roast.
Heat oven to 425 F. Toss the
carrots, mushrooms, radishes,
onion, 2 tablespoons of the oil,
teaspoon salt, and teaspoon pep-
per on a large rimmed baking sheet.
Roast, tossing occasionally, until the
vegetables are browned and crisp-
tender, 20 to 25 minutes.
Meanwhile, toss the kale, lemon
juice, 1 tablespoon of the remain-
ing oil, and teaspoon each salt
and pepper in a large bowl.
Drizzle the bread with the
remaining tablespoon of oil and
top with the goat cheese, dividing
evenly. Place the bread on the
vegetables and roast until the
cheese is melted and the bread is
toasted, 5 to 8 minutes more.
Toss the greens with the
vegetables and serve with the toast
on the side.
PER SERVING: Calories 532; Fat 25g; Sat Fat
8g; Cholesterol 22mg; Sodium 1,000mg;
Protein 20g; Carbohydrate 59g; Sugar 15g;
Fiber 10g; Iron 5mg; Calcium 290 mg

Photograph by GENTL & HYERS

 weeknight meal planner / WEEK 2

FRIDAY

open-face
steak reubens
TOTAL TIME: 25 MINUTES
SERVES 4

1 pound sirloin steak (1 inch thick)

kosher salt and black pepper
2 teaspoons olive oil
4 slices rye bread
1/2 cup Russian dressing
1 cup sauerkraut
8 slices Swiss cheese
chips, for serving

QUICK TIP
While some love the tang of
sauerkraut, this is also delicious
with creamy coleslaw instead.
Heat broiler. Season the steak PER SERVING: Calories 517; Fat 28g; Sat Fat
10g; Cholesterol 82mg; Sodium 1,235mg;
with teaspoon each salt and Protein 38g; Carbohydrate 27g; Sugar 8g; Fiber
pepper. Cook in the oil in a large 5g; Iron 3mg; Calcium 445mg;
skillet over medium-high heat, 3
to 5 minutes per side for medi-
um-rare. Let rest 5 minutes, then
slice against the grain.
Toast the bread.

Dividing evenly, top the bread

with the Russian dressing, steak,
sauerkraut, and Swiss cheese.
Broil until the cheese melts, 3 to
5 minutes.
Serve the sandwiches with
the chips.

Photograph by PAUL SIRISALEE

 weeknight
meal planner
WEEK 3
 weeknight meal planner / WEEK 3

shopping list
WHAT YOU MAY HAVE DAIRY
Parmesan, 1 ounce
olive oil, 3/4 cup mozzarella, 8 ounces
Dijon mustard, 1 tablespoon plain yogurt, for serving
honey, 1 teaspoon goat cheese, MONDAY
cheesy baked pasta with
cumin seeds, 1 teaspoon 4 ounces crumbled spinach and artichokes
ground cumin, 1/2 teaspoon
chili oil, for serving (optional) PANTRY
kosher salt mezzi rigatoni or some
black pepper other short pasta, 8 ounces
artichoke hearts,
WHAT YOU MAY NEED 1 14-ounce can
PRODUCE black-eyed peas,
ripe pears, 4 small 1 15-ounce can TUESDAY
hearty greens salad with bacon, roasted
lemon, 1 chickpeas, 1 15-ounce can pears, and corn bread croutons
hearty greens (such as black beans, 1 15.5-ounce can
baby kale or baby chard),
5 ounces PREPARED FOODS
garlic, 4 cloves white miso, 1/2 cup
fresh rosemary,
2 tablespoons chopped
FROZEN
spinach, 1 bunch
frozen creamed spinach,
butternut squash, 1 WEDNESDAY
1 9-ounce package slow-cooker lamb roast with
(about 1 1/2 pounds)
frozen pork, shrimp, or spinach and chickpeas
red onion, 1 small
vegetable potstickers, 1 pound
fresh lat-leaf parsley
leaves, 1/4 cup torn
limes, for serving BREAD
scallions, 2 store-bought corn bread,
fresh ginger, 1 pound
2 teaspoons inely grated corn tortillas, 8
snap peas, 6 ounces THURSDAY
radishes, 3 butternut squash and bean tacos

MEAT AND SEAFOOD

bacon, 6 slices
boneless lamb shoulder
roast, 1 2 1/2-pound piece

FRIDAY
miso and potsticker soup
with crispy snap peas
 weeknight meal planner / WEEK 3

MONDAY

cheesy baked
pasta with spinach
and artichokes
HANDS ON TIME: 25 MINUTES
TOTAL TIME: 25 MINUTES
SERVES 4

8 ounces mezzi rigatoni or some

other short pasta (1/2 box)
1 14-ounce can artichoke hearts,
rinsed and quartered
1 9-ounce package frozen creamed
spinach, thawed
1/4 cup grated Parmesan (1 ounce)
2 cups grated mozzarella (8 ounces)
black pepper
QUICK TIP
The pasta can be refrigerated
for up to 3 days or frozen for up
to 3 months.
Cook the pasta according to Broil until the cheese is browned
the package directions. Drain and in spots, 2 to 3 minutes.
return it to the pot. PER SERVING: Calories 491; Fat 19g; Sat Fat
10g; Cholesterol 68mg; Sodium 1,045 mg;
Add the artichoke hearts, spinach, Protein 27g; Carbohydrate 54g; Sugar 3g; Fiber
5g; Iron 3mg; Calcium 449g
Parmesan, 1 cup of the mozzarella,
and teaspoon pepper to the pasta
and toss to combine.
Heat broiler. Transfer the pasta
mixture to a shallow 2-quart (or
8-inch square) broilerproof baking
dish. Sprinkle with the remaining
cup of mozzarella.

Photograph by TOM SCHIERLITZ

 weeknight meal planner / WEEK 3

TUESDAY

hearty greens
salad with
bacon, roasted
pears, and corn
bread croutons
HANDS ON TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
SERVES 4

6 slices bacon
4 small ripe pears,
halved lengthwise
1 pound store-bought corn bread,
cut into 1-inch pieces
1/4 cup olive oil
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon honey Heat oven to 425 F. Cook the Whisk the lemon juice, mustard,
kosher salt and black pepper bacon in a large ovenproof skillet honey, the remaining 2 tablespoons
5 ounces hearty greens (such as
over medium-high heat, turning of oil, 1/2 teaspoon salt, and 1/4
baby kale or baby chard), torn
1 15-ounce can black-eyed
once, until browned, 6 to 8 minutes. teaspoon pepper in a large bowl.
peas, rinsed Tear the bacon into large pieces. Add the greens and black-eyed peas
Reserve the skillet. Place the pears, and toss to combine.
cut-side down, in the skillet and
Serve the salad topped with
QUICK TIP
transfer to oven. Roast until tender,
the croutons and bacon.
To clean the greens: hold each leaf 12 to 15 minutes.
PER SERVING: Calories 700; Fat 32g; Sat Fat
by the stem, and with the other hand,
Meanwhile, drizzle the corn 5g; Cholesterol 100mg; Sodium 1230mg; Pro-
zip the leafy part off the stem. tein 14g; Carbohydrate 91g; Sugar 30g; Fiber
Discard the stems. (Chard stems
bread with 2 tablespoons of the 15g; Iron 2mg; Calcium 214mg
may be cooked.) Cut the leaves into oil on a large rimmed baking sheet.
strips. Then, swirl the greens in a Toast until golden brown, 8 to
salad spinner filled with water. Lift 10 minutes.
out the basket; discard the water.
Repeat until no dirt remains.

Photograph by CHARLES MASTERS

 weeknight meal planner / WEEK 3

WEDNESDAY

slow-cooker
lamb roast with
spinach and
chickpeas
HANDS ON TIME: 20 MINUTES
TOTAL TIME: 8 HOURS, 40 MINUTES
SERVES 4 TO 6

4 cloves garlic, crushed

2 tablespoons olive oil
2 tablespoons chopped
fresh rosemary
1 teaspoon cumin seeds, crushed
kosher salt and black pepper
1 2 1/2-pound boneless lamb
shoulder roast Combine the garlic, oil, rosemary, PER SERVING: Calories 900; Fat 53g; Sat Fat
1 15-ounce can chickpeas, rinsed 22g; Cholesterol 225mg; Sodium 930mg; Pro-
cumin, and 1 teaspoon each salt tein 73g; Carbohydrate 29g; Sugar 0g; Fiber 2g;
1 bunch spinach, stemmed and Iron 9mg; Calcium 204mg;
and pepper in a small bowl. Rub the
roughly chopped
plain yogurt, for serving
spice mixture all over the lamb and
place in a 5- to 6- quart slow cooker
along with 1/4 cup water. Cook, cov-
ered, until the lamb is tender, on
QUICK TIP
low for 7 to 8 hours or on high for 4
Also sold as square-cut shoulder,
lamb shoulder roast is a less to 5 hours.
expensive cut that tends to be
Let the lamb rest for 20 minutes
tougher and a bit chewier than
before slicing against the grain. Stir
leg of lamb. But if the lamb
is young, it will be succulent and the chickpeas and spinach into the
tasty after cooking. juices in the slow cooker until the
spinach is wilted.
Serve the lamb over the
chickpeas, spinach, and juices, with
a spoonful of yogurt on top.
Photograph by CHARLES MASTERS
 weeknight meal planner / WEEK 3

THURSDAY

butternut squash
and bean tacos
HANDS ON TIME: 25 MINUTES
TOTAL TIME: 25 MINUTES
SERVES 4

2 tablespoons olive oil

1 butternut squash (about 1
1/2 pounds), cut into
1/2-inch pieces
1/2 teaspoon ground cumin
kosher salt and black pepper
1 15.5-ounce can black beans, rinsed
8 corn tortillas, warmed
1/2 small red onion, sliced
1 cup crumbled goat cheese
(4 ounces) Heat the oil in a large skillet over PER SERVING: Calories 390; Fat 17g; Sat Fat
7g; Cholesterol 22mg; Sodium 567mg; Protein
1/4 cup torn fresh flat-leaf medium heat. Add the squash, 14g; Carbohydrate 50g; Sugar 5g; Fiber 11g;
parsley leaves cumin, teaspoon salt, and tea- Iron 3mg; Calcium 211mg;
lime wedges, for serving (optional) spoon pepper and cook, stirring
occasionally, until tender, 11 to 13
minutes. Add the beans and cup
QUICK TIP water and cook until heated
To give these tacos a Mexican twist, through, 1 to 2 minutes.
substitute Cotija (a crumbly Mexican
cow's-milk cheese) for the goat Top the tortillas with the squash
cheese and cilantro for the parsley.
and beans, onion, cheese, and pars-
ley, dividing evenly. Serve with the
lime wedges (if desired).

Photograph by PAUL SIRISALEE

 weeknight meal planner / WEEK 3

FRIDAY

miso and
potsticker soup
with crispy
snap peas
HANDS ON TIME:20 MINUTES
TOTAL TIME: 20 MINUTES
SERVES 6

2 tablespoons olive oil

2 scallions, thinly sliced, whites
and dark green parts separated
2 teaspoons finely grated
fresh ginger
kosher salt and black pepper
1/2 cup white miso
1 pound pork, shrimp, or vegetable Heat 1 tablespoon of the oil in a Serve the soup topped with the
potstickers (frozen) large pot over medium heat. Add snap peas, radishes, and scallion
6 ounces snap peas, thinly sliced
the scallion whites, ginger, tea- greens and drizzled with the chili
3 radishes, thinly sliced
chili oil, for serving (optional)
spoon salt, and teaspoon pepper. oil, if desired.
Cook, stirring occasionally, until PER SERVING: Calories 230; Fat 10g; Sat Fat
tender, 2 to 3 minutes. Add the 2g; Cholesterol 15mg; Sodium 1210mg; Protein
11g; Carbohydrate 28g; Sugar 7g; Fiber 6g; Iron
miso and cup water. Whisk until 3mg; Calcium 40mg
QUICK TIP
the miso is dissolved. Add 7 cups
White miso, or soybean paste, can
be found in the refrigerated section
water and bring to a boil.
of the supermarket. Meanwhile, heat the remaining
tablespoon of oil in a large nonstick
skillet over medium-high heat. Add
the potstickers and cook until
brown on one side, 3 to 4minutes.
Add to the soup and cook until
warmed through, 2 to 3 minutes.

Photograph by MARCUS NILSSON

 weeknight
meal planner
WEEK 4

shopping list
WHAT YOU MAY HAVE
olive oil, 3/4 cup
soy sauce, 1/3 cup
light brown sugar,
2 tablespoons
canola oil, 8 cups plus
1 tablespoon
all-purpose lour, 2 cups
baking soda, 1/4 teaspoon
low-sodium chicken broth,
10 cups
white wine vinegar,
1 tablespoon
red wine vinegar,
2 tablespoons
brown sugar,1 tablespoon
mayonnaise,1/3 cup
Sriracha, for serving
kosher salt
black pepper
WHAT YOU MAY NEED
PRODUCE
lime, 2
broccoli lorets, 3 cups
scallions, 2
carrots, 6 medium
celery stalks, 2
onion, 1
fresh lat-leaf parsley,
1/2 cup chopped
lemons, 2
orange, 1
baby spinach, for serving
red onion, 1 medium
garlic, 1 clove
red or yellow cherry
tomatoes, 1 pint
fresh basil leaves, 1/2 cup
arugula, 1 cup
fresh cilantro, for serving
weeknight meal planner / WEEK 4
MEAT AND SEAFOOD
large shrimp, 3/4 pound
bone-in, skin-on
chicken thighs, 4
boneless, skinless cod, MONDAY
shrimp and broccoli
4 6-ounce pieces tempura
hot Italian sausages, 4
DAIRY
Parmesan, 1/4 cup grated
PANTRY
soba noodles,
TUESDAY
1 8-ounce package seared cod with carrot-
pearl barley, 1/2 cup almond dressing
roasted almonds,
1/4 cup chopped
dry fettuccine, 1 pound
PREPARED FOODS
irm tofu, 1 14-ounce package
bread-and-butter pickles,
1 cup WEDNESDAY
hot Italian sausage and
tomato pasta
BREAD
baguette, 1 large
BEVERAGES
seltzer, 2 cups
THURSDAY
chicken and barley soup
FRIDAY
tofu bahn mi sandwiches
with pickles
 weeknight meal planner / WEEK 4

MONDAY

shrimp and
broccoli tempura
HANDS ON TIME: 30 MINUTES
TOTAL TIME: 30 MINUTES
SERVES 4

1 8-ounce package soba noodles

1/4 cup soy sauce
3 tablespoons lime juice
2 tablespoons light brown sugar
8 cups canola oil
2 cups all-purpose flour
2 cups seltzer
1/4 teaspoon baking soda
3/4 pound peeled and
deveined large shrimp
3 cups broccoli florets
2 scallions, sliced
Cook the soba noodles according Serve the shrimp and broccoli on
to the package directions; the noodles with the soy-lime dip-
rinse under cold water. In a small ping sauce. Top with the scallions.
bowl, whisk together the soy sauce,
QUICK TIP
If you have bottled ponzu sauce in lime juice, sugar, and cup water;
your cupboard, you can use that in set aside. PER SERVING: Calories 778; Fat 26g; Sat Fat
2g; Cholesterol 129 mg; Sodium 1,216mg
place of the soy-lime dipping sauce Protein 36g; Carbohydrate 99g; Sugar 10g;
Meanwhile, heat the oil in a large Fiber 6g; Iron 8 mg; Calcium 111mg
and skip a step.
saucepan over medium heat until
the temperature registers 360 F on
a deep-fry thermometer.
In a large bowl, whisk together
the lour, seltzer, and baking soda.
In batches, dip the shrimp and broc-
coli in the batter and fry in the oil
until golden, 4 to 5 minutes.

Photograph by PAUL SIRISALEE

 weeknight meal planner / WEEK 4

TUESDAY

seared cod with

carrot-almond
dressing
HANDS ON TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
SERVES 4

4 6-ounce pieces boneless,

skinless cod
6 tablespoons olive oil
kosher salt and black pepper
1/4 cup grated carrots
1/4 cup chopped roasted almonds
1 tablespoon white wine vinegar
1 teaspoon orange zest
wilted baby spinach, for serving

QUICK TIP
For a finer dressing, use the
smallest holes on a box grater to
shred the carrots.
Heat 2 tablespoons of the oil in a PER SERVING: Calories 358; Fat 26g; Sat Fat
3g; Cholesterol 65mg; Sodium 337mg; Protein
large nonstick skillet over medi- 29g; Carbohydrate 3g; Sugar 1g; Fiber 1g; Iron
um-high heat. Season the ish with 1mg; Calcium 44mg;
teaspoon each salt and pepper.
Cook in batches until opaque
throughout, 2 to 3 minutes per side.
Meanwhile, combine the carrots,
almonds, vinegar, orange zest, the
remaining cup of oil, and tea-
spoon each salt and pepper in a
medium bowl.
Serve the carrot-almond dressing
over the ish and spinach

Photograph by PAUL SIRISALEE

 weeknight meal planner / WEEK 4

WEDNESDAY

hot Italian
sausage and
tomato pasta
HANDS ON TIME: 10 MINUTES
TOTAL TIME: 30 MINUTES
SERVES 4

1 pound dry fettuccine

3 tablespoons olive oil
1 medium red onion, sliced
1 clove garlic, smashed
4 hot Italian sausages,
casings removed
1 pint red or yellow cherry tomatoes
2 tablespoons red wine vinegar
3/4 teaspoon kosher salt
1/4 teaspoon black pepper Cook the fettuccine according Add the tomatoes and cook until
1/2 cup fresh basil leaves, torn to the package directions. Drain the skins burst, about 8 minutes.
1 cup arugula, torn and set aside. Stir in the vinegar, salt, and pepper.
1/4 cup freshly grated Parmesan
Meanwhile, heat the oil in a Add the cooked fettuccine, basil,
large saucepan over medium-high and arugula and toss gently to
QUICK TIP
heat. Add the onion and garlic combine. Serve in bowls and top
Vegetarians can omit the sausage,
instead adding one 15-ounce
and cook until the onion softens, 2 with the Parmesan.
can rinsed cannellini beans to the to 3 minutes.
pasta and greens. PER SERVING: Calories 783; Fat 32g; Sat Fat
9g; Cholesterol 43mg; Sat Fat 9g; Sodium
1107mg; Protein 31mg; Carbohydrate 94g;
Fiber 5g; Iron 5mg; Calcium 122mg

Photograph by PETRINA TINSLAY

 weeknight meal planner / WEEK 4

THURSDAY

chicken and
barley soup
HANDS ON TIME: 20 MINUTES
TOTAL TIME: 60 MINUTES
SERVES 6

1 tablespoon olive oil

4 bone-in, skin-on chicken thighs
kosher salt and black pepper
2 carrots, sliced
2 celery stalks, sliced
1 onion, chopped
10 cups low-sodium chicken broth
1/2 cup pearl barley
1/2 cup fresh flat-leaf,
parsley chopped
1 teaspoon finely grated lemon zest,
plus lemon wedges for serving
QUICK TIP
A steaming bowl of chicken soup is
a welcome meal on a cold day, but
it brings more to the table than
just flavor. The hot liquid will help
soothe a sore throat and keep nasal
passages moist.
Photograph by MARCUS NILSSON
Heat the oil in a large pot over
medium-high heat. Season the
chicken with teaspoon salt and
teaspoon pepper. Cook, skin-side
down, until the skin is golden
brown, 7 to 8 minutes. (The chicken
will not be cooked through yet.)
Transfer to a plate; reserve the pot.
Add the carrots, celery, onion,
teaspoon salt, and teaspoon pep-
per to the reserved pot. Cook, stir-
ring occasionally, until the vegeta-
bles are tender, 4 to 6 minutes. Add
the broth, barley, and chicken and
bring to a boil. Reduce heat and
simmer, covered, until the chicken
is cooked through and the barley is
tender, 30 to 40 minutes.
Meanwhile, combine the parsley,
lemon zest, and teaspoon each
salt and pepper in a small bowl.
Transfer the chicken to a plate,
discard the skin and bones,
and shred the meat. Return the
meat to the pot.
Serve the soup topped with
the parsley mixture with the lemon
wedges alongside.
PER SERVING: Calories 370; Fat 21g;
Sat Fat 5g; Cholesterol 95mg; Sodium 620mg;
Protein 26g; Carbohydrate 23g; Sugar 3g;
Fiber 4g; Iron 2mg; Calcium 53mg
 weeknight meal planner / WEEK 4

FRIDAY

tofu bahn
mi sandwiches
with pickles
HANDS ON TIME:20 MINUTES
TOTAL TIME: 25 MINUTES
SERVES 4

3 tablespoons fresh lime juice

1 tablespoon brown sugar
1 14-ounce package firm tofu,
drained and cut into
1/3-inch slices
1 tablespoon canola oil
kosher salt
1/3 cup mayonnaise
3 medium carrots, shredded
1 cup bread-and-butter pickles
1 large baguette, cut into 4 pieces
and split horizontally
fresh cilantro and Sriracha,
for serving
QUICK TIP
To drain excess water from a block of
tofu, place it between 2 cutting
boards lined with paper towels and
let drain for 30 minutes.
Whisk the lime juice, soy PER SERVING: Calories 670; Fat 23g; Sat Fat
3g; Cholesterol 5mg; Sodium 1650mg; Protein
sauce, and brown sugar in a large 26g; Carbohydrate 93g; Sugar 11g; Fiber 7g;
baking dish. Add the tofu and Iron 6mg; Calcium 164mg;
marinate, turning occasionally, for
10 minutes.
Heat the oil in a large nonstick
skillet over medium heat. Season
the tofu with 1/2 teaspoon
salt. Cook until browned, 2 to 3
minutes per side.
Divide the mayonnaise, carrots,
and pickles among the pieces of
baguette. Top with the tofu, cilan-
tro, and Sriracha.

Photograph by CHARLES MASTERS