Weekly Groceries and Recipes

Food Program Coordinator, Jenn provides a corner where clients can find the food items to go along with the recipe of the week!

French-Style Summer Potato Salad with Corn

• Total Time: 35 minutes
• Yield: 6 1x

INGREDIENTS

• 2 pounds potatoes
• Salt and black pepper to your taste
• 1 tablespoon apple cider vinegar
• 1 1/4 cups cooked corn kernels (1 large ear of corn)
• 1/2 cup sliced scallions
• 1/2 cup fresh dill, chopped
• ½ cup walnuts, chopped
Dressing
• 2 1/2 tablespoons stone ground mustard
• 3 cloves garlic, minced
• 1/4 teaspoon Celtic sea salt
• Black pepper, to your taste
• 3 tablespoons rice wine vinegar
• 1 tablespoon apple cider vinegar
• 3 tablespoons extra virgin olive oil

INSTRUCTIONS
1. Rinse and scrub potatoes and slice into 1/4-inch slices. Add to a large saucepan and cover with cold water. Add salt and bring to a boil. Once boiling, reduce heat to medium/high and continue cooking for 10-13 minutes or until the potatoes are easily pierced with a knife.
2. While potatoes are cooking, prepare vegetables and dressing. Add mustard, garlic, salt, pepper, rice vinegar, and apple cider vinegar to a mixing bowl and whisk to combine. Whisk olive oil in a slow stream to emulsify the oil and vinegar.
3. Once the potatoes have finished cooking, drain and rinse with cold water. Once they’re dry, add to a large serving bowl. Season with salt and black pepper and 1 tablespoon apple cider vinegar.
4. Add corn, scallions, dill, and walnuts.
5. Pour in the dressing and toss to combine. Taste the potato salad and adjust salt and pepper. Chill for 1 hour or longer to let the potatoes soak in more of the flavor of the dressing as it sits.
6. Serve chilled, or at room temperature. Store leftovers covered in the refrigerator up to 4 days. Do not freeze.

Serves 6
Calories Per Serving: 177
% DAILY VALUE
9%Total Fat 7.3g 0%Cholesterol 0mg
28%Sodium 649.1mg 9%Total Carbohydrate 25g
10%Dietary Fiber 2.7g Sugars 2.2g
6%Protein 3g 2%Vitamin A 14.7µg
17%Vitamin C 14.9mg 5%Zinc 0.5mg

Smoky Chickpea Vegetable Soup:

This warming, satisfying lentil and vegetable soup comes together in just 30 minutes.
Servings: 6
Total Time: 30 Minutes

INGREDIENTS

• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 large carrot, diced
• 1 (10.5 ounce) can of diced tomatoes
• 1 (15 ounce) can of peas
• ¼ teaspoon smoked paprika
• 4 cups of Kale (chopped)
• 4 cups of Cabbage (chopped)
• 4 cups low-sodium vegetable or chicken broth
• 1 (10.5-ounce) can of Campbell’s Vegetarian Soup
• ⅓ cup green split peas
• 2 bay leaves
• 1 teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 (10.5 -ounce) can chickpeas, drained and rinsed

INSTRUCTIONS

1. In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika; cook, stirring frequently so the garlic doesn't brown, about 2 minutes more.
2. Add Green Split Peas and cook for 25-30 minutes, add broth or water if necessary while cooking.
3. After split peas are tender, add kale, cabbage, broth, vegetarian soup, bay leaves, chick peas, diced tomatoes, salt, and pepper to taste and bring to a boil.
4. Cover the pot and reduce the heat to a simmer; cook for fifteen minutes.
5. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth (be sure to remove the center knob on the blender and cover with a dishtowel to avoid splatters). Add the puréed soup back to the pot and stir.
6. Taste and adjust seasoning, if necessary; if you want the soup to be thicker, purée a bit more soup.; if you want it a little watery add broth. Ladle the soup into bowls and serve.
7. Freezer-Friendly Instructions: The soup can be frozen for up to 3 months. Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. through.

NUTRITION INFORMATION
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• Per serving (6 servings)
• Serving size: about 1 1/2 cups
• Calories:322
• Fat:9 g
• Saturated fat:2 g
• Carbohydrates:34g
• Sugar:7g
• Fiber:14 g
• Protein:12 g
• Sodium: 622mg

 

Sweet Potato and Kale Skillet

This one-pan sweet potato and kale skillet is the perfect meal for busy weeknights. Packed with nutrients and flavor, it's a dish the whole family will love!

Ingredients
1 tablespoon olive oil
1 sweet onion chopped
3 cloves garlic minced
8 oz mushrooms
1 sweet potato cut into ¼-inch cubes
1 bunch kale about 10 stalks, stems removed and chopped

Instructions
Heat the oil in a large skillet over medium heat. Add the onion, garlic and a pinch of salt
Cut the potato into small cubes so they cook up fast and evenly.
Add the potato to the skillet. Raise the heat and cook until things start to caramelize, about 5 minutes.
Things may start to stick a bit. That's OK. Add about ½ cup of water or chicken stock and scrape the bottom of the pan. This will help get all that flavor up and soften the potatoes.
While the liquid is cooking down, chop the kale and add it to the skillet.
Mix everything together and lower back down to medium heat.
Chop the mushrooms. Add them to the pan and continue to cook until they soften.

Calories: 133kcal Carbohydrates: 22g Protein: 4g
Fat: 4g Polyunsaturated Fat: 1g Monounsaturated Fat: 3g
Sodium: 22mg Potassium: 591mg Fiber: 4g
Sugar: 8g Vitamin C: 38mg Calcium: 122mg
Iron: 1mg

KALE AND CHICKPEA STEW

Ingredients

⦁ 1 tablespoon olive oil
⦁ 1 onion (diced)
⦁ 2 cloves garlic (minced)
⦁ 1 can chickpeas (drained and rinsed (16 oz))
⦁ 1 teaspoon Italian Seasoning
⦁ 1 can Diced Tomatoes (14.5 oz)
⦁ 2 cups low-sodium vegetable broth or water
⦁ ½ cup shredded parmesan
⦁ 2 cups chopped kale (about 4 ounces)
⦁ Parsley (for topping)
⦁ Salt (to taste)
⦁ Pepper (to taste)

Instructions:
1. In a large pot or dutch oven, heat olive oil over medium heat. Add onions and let cook until tender and fragrant. Add garlic, Italian seasoning, and salt and pepper to taste.
2. Next, pour in chickpeas and let cook 1 to two minutes. Then add diced tomatoes, vegetable broth or water, and parmesan. Bring to a boil then add in chopped kale. Stir, reduce heat, and let cook until the kale is wilted, about 5 minutes. Serve with a sprinkle of parsley and parmesan.

Use a microplane zester to shred the parmesan so it melts and incorporates into the broth.
Nutrition: see the information.
⦁ Calories: 588
⦁ Sugar: 19.4
⦁ Fat: 21
⦁ Carbohydrates: 73.1
⦁ Fiber: 19.4
⦁ Protein: 31.2
⦁ Cholesterol: 19.2