The Complete Plate. Lauren Klukas
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Preheat the oven to 350°F. Insert a rack into a roasting pan.
2 Butterfly chicken. Using a pair of kitchen scissors, cut chicken through the ribs, along one side of the backbone. Repeat along the other side and remove the backbone entirely (it can be used to make stock). Place the chicken on a flat surface, breast-side up, and flatten with the heel of your hand. (Alternatively, ask your butcher to butterfly the chicken for you.)
3 Rub 1½ tsp of butter between skin and breast of chicken. Sprinkle sugar evenly over entire bird and season with pepper. Put chicken on rack in roasting pan, with wings lying on top of chicken breasts. (They will burn if they are tucked under the chicken.)
4 Fill a roasting pan with just enough water to cover the bottom and cook for 1 hour and
15 minutes, or until chicken reaches an internal temperature of 165°F and juices run clear.
5 Brush chicken with chili sauce and roast for another 5–10 minutes, until skin has browned and sauce has glazed.
6 While sauce is glazing, heat oil in a skillet over medium-high heat. Add ginger and garlic and cook for 1 minute, until fragrant. Add water, broccoli, mushrooms, sugar snap peas, and carrots. Cover and steam for 3 minutes, until vegetables are vibrant and slightly al dente.
7 Add Swiss chard, collard greens, and spinach (if using) to skillet, cover, and cook for 1–2 minutes, until greens are tender. Stir in sesame oil and remove from heat.
8 To serve, in a bowl, put portion of quinoa on one side, stir-fried ingredients on the other, and fan chicken overtop. Garnish with sunflower seeds.
meal plan 1
49
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Vanilla Blueberry Chia Pudding
•
BocconciniSalad
•
Potato and Leek Soup with Buckwheat Salad
Meal
Plan
2
Checklist*
Produce
Avocado
Banana
Basil
Blueberries
Butternut squash
Cherry tomatoes
Cremini mushrooms
Cucumber
Leeks
Lemon
Orange
Orange juice
Raspberries
Russet potatoes
Spinach
Sugar snap peas
Bakery
Whole grain bread
Meat
Cooked boneless skin-less chicken breast
Thick-cut bacon
Dairy
Bocconcini pearls
Butter
Kefir
Soft goat cheese
Vanilla Greek yogurt
Frozen
Blueberries
Papaya
Dry Goods
Buckwheat
Cashew butter
Chocolate almond milk
Milk chocolate
Oat bran
Pure lemon extract
51
52
breakfast
Vanilla BlueberryChia Pudding
Serves 2
1500
2000
2500
For the pudding
1 serving
1 serving
1 serving
Vanilla almond milk
1 cup
1 cup
1 cup
Vanilla Greek yogurt
¼ cup (75 g)
¼ cup (75 g)
¼ cup (75 g)
Chia seeds
3 Tbsp
3 Tbsp
3 Tbsp
Pure lemon extract
1 tsp
1 tsp
1 tsp
Blueberries, frozen
3 cups (396 g)
3 cups (396 g)
3 cups (396 g)
Honey
1½ tsp
1½ tsp
1½ tsp
Lemon zest
1 tsp
1 tsp
1 tsp
Lemon juice
1½ Tbsp
1½ Tbsp
1½ Tbsp
Cornstarch
½ tsp
½ tsp
½ tsp
Blueberries, to garnish
½ cup (66 g)
½ cup (66 g)
/ / / / / / / /
calories
314 kcal
314 kcal
273 kcal
1 In a medium bowl, combine almond milk, yogurt, chia seeds, and lemon extract. Cover and place in the fridge overnight, or for at least 3 hours, to let chia seeds gel.
2 Put blueberries, honey, and lemon zest in a small saucepan and bring to a gentle simmer over medium heat. In a small bowl, combine lemon juice and cornstarch and mix until smooth. Add mixture to blueberries and cook for about 5 minutes, until thickened. (Try to keep blueberries full and intact.)
3 Remove chia seed mixture from the fridge and give it a good stir. Divide between two bowls and top each with half of the blueberry mixture. Add fresh blueberries (if using) overtop. Leftover portion will keep for up to a week in the refrigerator.
Mix It Up: This is a great recipe for