Cook Once, Eat Twice | Meal Plan Menu (5/17/21)

Cook Once, Eat Twice | Meal Plan Menu (5/17/21)

Save time in the kitchen this week by doubling up on sauces, grains, and veggies! You’ll use a Korean bulgogi recipe in Korean barbecue as well as a banh mi sandwich, and a yogurt-based sauce for baked salmon with cream sauce in addition to a Greek chicken marinade.

  • By Leila Kalmbach
  • May 14, 2021

MONDAY

Sheet Pan Salmon with Lemon-Dill Yogurt Sauce

Fresh and flaky and packed with flavors of spring, this salmon gets briefly marinated to stay tender and flavorful, then is roasted in the oven alongside asparagus. It’s served with bulgur, an underappreciated whole grain made from wheat that fluffs up like couscous. You’ll serve the meal with a rich yogurt sauce on top made from flavorful capers, fresh dill, lemon juice, garlic, and more. This meal takes less than an hour to prepare, only 30 minutes of which is hands-on time.

Meal Planning Smarts:

  • Double the yogurt sauce and bulgur (or cashew sauce and quinoa / cauliflower rice, depending on diet variation) to make Wednesday’s Chicken with Tabbouleh quick and easy.
  • Make a container of yogurt go a long way by using it multiple times this week, as both a sauce for tonight and a marinade for Wednesday.
  • Freeze leftover salmon, asparagus, and bulgur for a later meal, or fold leftover cooked salmon into a frittata and serve it with leftover yogurt sauce.

Diet Variation:

  • Swap out the bulgur for quinoa if you’re making the gluten-free version of this meal. 
  • Make a lemon-dill cashew sauce if you’re making the paleo version, and use cauliflower rice instead of bulgur.
  • Make Pan-Seared Lentil Cakes instead of salmon in the vegetarian version of this meal.

TUESDAY

Korean BBQ Platter

This meal gets rave reviews from our Cook Smarts meal planning community! It’s great for families with different food preferences because you can set out all the components and let everyone assemble their own bowls. For this meal, you’ll make beef bulgogi, which is thinly sliced steak marinated in an umami-rich marinade and pan-seared. You’ll also make simple pickled cucumbers and a crisp, cool salad, all of which gets served over rice with kimchi and gochujang (a Korean hot sauce).

Meal Planning Smarts:

  • Our favorite efficiency is to cook once, eat twice! Double the bulgogi for this dinner and save half to use for Thursday’s Bulgogi Sandwich recipe.
  • Kimchi lasts for quite awhile, but you can still make good use of it by enjoying it in this meal as well as in the banh mi sandwich for Thursday.
  • Marinate the steak in advance to help everything come together quickly.

Diet Variation:

  • Make sure to buy gluten-free kimchi and tamari soy sauce if you’re making the gluten-free version of this meal.
  • Swap honey for sugar and coconut aminos for soy sauce in the paleo version of this meal. 
  • Vegetarians will make Portobello Bulgogi marinated in the same savory sauce as the original version. Make sure the kimchi you buy is vegetarian, as some contain fish or shrimp.

“Cook Smarts is helping me make such good choices . . . I’ve impressed myself! Huzzah! Plus, my house smells delicious!”

— Sierra R. (Member since December 2019)


WEDNESDAY

Yogurt-Marinated Greek Chicken

Marinate chicken thighs in a portion of lemon-dill yogurt sauce for a juicy, flavorful dish. Cook the chicken on the stovetop, or enjoy nice weather by cooking on the grill. You’ll serve the Greek chicken alongside fresh-made tabbouleh full of flavors that will remind you summer is on its way: cucumber, tomato, and lots of fresh parsley with a bright squeeze of lemon. Serve it all with optional warmed pita bread, and the rest of the yogurt sauce drizzled over the top for a fast, easy meal with a delicious Mediterranean flair.

Meal Planning Smarts:

  • If you made bulgur and lemon-dill yogurt sauce earlier in the week, this meal comes together in a snap!
  • Marinate your chicken ahead of time for an even faster dinner.
  • Leftover bulgur and chicken freeze well, so make extras for a future busy weeknight meal.

Diet Variation:

  • Swap quinoa and gluten-free pita chips for the bulgur and pita bread if you’re making the gluten-free variation of this meal. 
  • Paleo cooks will make a lemon-dill cashew sauce and use cauliflower rice in the tabbouleh.
  • Vegetarians will make Roasted Greek Chickpea Bowls.

THURSDAY

Korean Bulgogi Sandwich

This unique sandwich combines Vietnamese banh mi, with its sweet and tangy pickled vegetables on baguette, and spicy Korean bulgogi left over from earlier in the week. The sandwich comes together thanks to a layer of tart and creamy kimchi mayonnaise, and it’s served with a side of spiced kale chips. Any leftover kimchi mayo makes a great dip for the crisp kale chips! For this meal, you’ll pickle your own julienned daikon and carrot, so you’ll be able to fully re-create your favorite banh mi restaurant’s creations.

Meal Planning Smarts:

  • Leftover bulgogi and bread can be frozen.
  • Chop up any leftover bulgogi use it in fried rice. (You can also make bulgur fried “rice” if you’re looking to use up the grain from Wednesday’s Chicken with Tabbouleh).

Diet Variation:

  • Use tamari, gluten-free baguette, and gluten-free kimchi in the gluten-free version of this meal.
  • Make Korean Bulgogi Lettuce Cups in the paleo version.
  • Make Korean Tofu Sandwiches if you’re following the vegetarian version.

All meals come with gluten-free, paleo, and vegetarian options, as well as a grocery list and optional weekend prep steps. Join our weekly meal plan service to get the grocery list, dinner steps, and more cooking tips for these 4 simple dinners.

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