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Recipes

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This Week's Dinners

Week of May 11. Five different proteins (fish, chicken, pork, beef, sausage). Built around what's already in the fridge + the chicken thighs going to Logan's event Tuesday.

Monday
Miso Glazed Butterfish with Asparagus & Lemon Rice
Tuesday
Cooper solo: Shredded Chicken Rice Bowl
Wednesday
Honey Garlic Pork Tenderloin with Sweet Potatoes & Broccoli
Thursday
Costco Beef & Broccoli Noodles (heat & serve)
Friday
Pasta Primavera with Italian Sausage, Caesar Salad & Garlic Bread

Grocery list

Already in your fridge: zucchini, carrots, kale, broccoli, pepper, Caesar salad mix, Tex Mex salad mix, Costco beef & broccoli noodles, shredded chicken thighs (Tuesday). List below is what to BUY.

Produce
  • 1 bunch asparagus
  • 2 large sweet potatoes
  • 2-3 lemons
  • 1 head garlic
  • 1 yellow or sweet onion
  • 1 small piece fresh ginger (~1 inch)
  • 1 bunch fresh basil OR Italian parsley (for pasta)
  • 1 bunch scallions (optional, for chicken bowl garnish)
Proteins
  • 1.25-1.5 lbs butterfish / sablefish / black cod (may need to special-order; salmon is the fallback)
  • 1 pork tenderloin (~1.25-1.5 lbs)
  • 1 lb Italian sausage (mild or hot, your call)
Pantry / Canned
  • White miso paste (check stock — small tub)
  • Mirin (check stock)
  • Soy sauce / tamari (likely have)
  • Honey (likely have)
  • Brown sugar (likely have)
  • 1 lb pasta (penne, rotini, or fusilli)
  • Jasmine or basmati rice (1 bag if low)
  • Vegetable or chicken broth (1 carton, for pasta)
  • Olive oil (check stock)
Refrigerated
  • Parmesan cheese (block or grated)
  • Shredded cheese for chicken bowl (cheddar, monterey jack, or mexican blend)
  • Caesar dressing if not in the salad bag
Bakery
  • Garlic bread loaf (frozen or fresh)

Miso Glazed Butterfish with Asparagus & Lemon Rice

Monday · 25 Min · Restaurant-Quality ▶
Butterfish (sablefish / black cod) is rich and buttery, takes a miso glaze beautifully. Salmon is a fine fallback if butterfish isn't available. About 25 minutes total, mostly hands-off.
Ingredients
  • 1.25-1.5 lbs butterfish / sablefish (or salmon as fallback), portioned
  • 3 tbsp white miso paste
  • 2 tbsp mirin
  • 2 tbsp soy sauce or tamari
  • 1 tbsp brown sugar
  • 1 tsp grated fresh ginger (optional)
  • 1 bunch asparagus, woody ends trimmed
  • 1 tbsp olive oil
  • 1 cup jasmine or basmati rice + 2 cups water
  • Zest + juice of 1 lemon
  • Salt and pepper
Instructions
  1. Whisk miso, mirin, soy, brown sugar, and ginger. Slather on the fish. Marinate at least 15 min (up to overnight in the fridge).
  2. Start the rice with water + pinch of salt + lemon zest. Cover, simmer 18 min.
  3. Preheat broiler. Place fish on foil-lined baking sheet, skin-side down if applicable.
  4. Broil 6-8 min, watching closely. The glaze should turn dark amber but not burn — pull early if it gets too dark.
  5. Toss asparagus with olive oil, salt, pepper. Roast at 425F for 8 min OR broil alongside fish in the last 4-5 min.
  6. Squeeze lemon juice over rice, fluff. Plate fish over or beside rice with asparagus.
Tags: fish · miso · 25-min · weeknight · restaurant-quality

Cooper Solo: Shredded Chicken Rice Bowl

Tuesday · 5 Min · Crutch-Friendly ▶
Cooper's solo dinner Tuesday night. 5-minute assembly, no cooking required (uses chicken set aside from Logan's potluck batch). Crutch-friendly — everything in the microwave or already prepped.
Ingredients
  • 1.5 cups shredded chicken thighs (set aside from Logan's potluck batch)
  • 1 cup cooked rice (instant or pre-cooked pouch)
  • Shredded cheese (cheddar, monterey jack, or mexican blend)
  • Optional: hot sauce, BBQ sauce, salsa, or sour cream
  • Optional: avocado slices
Instructions
  1. Microwave rice 60 sec (or per package).
  2. Microwave chicken 45 sec.
  3. Combine in bowl.
  4. Top with cheese while everything's hot — it'll melt.
  5. Add whichever sauces and toppings you want. Eat.
Tags: solo · cooper · 5-min · no-cook · leftover-chicken

Honey Garlic Pork Tenderloin with Sweet Potatoes & Broccoli

Wednesday · 35 Min · Family Friendly ▶
Pork tenderloin is fast, forgiving, and family-friendly. ~35 min total with the sides. Don't overcook — pull at 145F internal, rest 5 min.
Ingredients
  • 1 pork tenderloin (~1.25-1.5 lbs)
  • 3 tbsp honey
  • 3 tbsp soy sauce
  • 4 cloves garlic, minced
  • 1 tbsp Dijon mustard (optional)
  • 2 tbsp olive oil (divided)
  • 2 large sweet potatoes, cubed (1-inch)
  • 1 head broccoli (or use what's in the fridge), cut into florets
  • Salt and pepper
Instructions
  1. Preheat oven to 400F.
  2. Toss sweet potato cubes with 1 tbsp olive oil + salt + pepper. Spread on a sheet pan, roast 25 min.
  3. Whisk honey, soy, garlic, mustard, salt, pepper. Coat pork tenderloin in 2/3 of the glaze, save the rest.
  4. Heat remaining olive oil in oven-safe skillet over medium-high. Sear pork on all sides until browned, ~6 min total.
  5. Pour reserved glaze over pork. Transfer skillet to oven. Roast 18-22 min until internal temp hits 145F.
  6. Add broccoli to sweet potato sheet pan when sweet potatoes have ~10 min left. Toss with a little olive oil + salt.
  7. Rest pork 5 min. Slice into medallions. Drizzle with pan glaze.
Tags: pork · honey-garlic · sheet-pan · weeknight · 35-min

Costco Beef & Broccoli Noodles

Thursday · Heat & Serve · Post-Rugby ▶
Pre-made Costco meal. Heat-and-serve night for post-rugby Thursday when nobody has energy to cook. Bulk it up with frozen veggies if you want.
Ingredients
  • Costco Asian beef and broccoli noodles (already in the fridge)
  • Optional: handful of frozen edamame, snap peas, or broccoli to bulk it out
  • Optional: green onions, sliced (for garnish)
  • Optional: sriracha or chili crisp at the table
Instructions
  1. Follow the package directions on the Costco container.
  2. Add extra frozen veggies during heating if using.
  3. Top with green onions, serve with sriracha or chili crisp on the side.
  4. Eat. Watch something. Recover.
Tags: heat-and-serve · costco · post-rugby · 10-min · weeknight

Pasta Primavera with Italian Sausage, Caesar Salad & Garlic Bread

Friday · 30 Min · Garden Veggies ▶
End-of-week comfort food. Uses up the zucchini, carrots, kale, and pepper from the fridge. Caesar salad on the side (the bagged mix from the fridge), garlic bread for the win.
Ingredients
  • 1 lb pasta (penne, rotini, or fusilli)
  • 1 lb Italian sausage (mild or hot), casings removed
  • 2 zucchini, sliced into half-moons
  • 2 carrots, julienned or thin half-moons
  • 1 cup chopped kale (stems removed)
  • 1 bell pepper, sliced
  • 4 cloves garlic, minced
  • 1/2 cup chicken or vegetable broth
  • 1/4 cup grated parmesan + extra for topping
  • 2 tbsp olive oil
  • Salt, pepper, red pepper flakes (optional)
  • Fresh basil or parsley, torn (optional)
  • Caesar salad mix (already in the fridge) for the side
  • Garlic bread loaf (heat per package)
Instructions
  1. Boil salted water. Cook pasta to al dente per package. Reserve 1/2 cup pasta water before draining.
  2. Meanwhile, brown sausage in a large skillet with olive oil, breaking it up. ~6 min.
  3. Add garlic, cook 30 sec.
  4. Add carrots and pepper, sauté 3 min.
  5. Add zucchini, sauté 3 more min.
  6. Add kale + broth, sauté 2 min until kale wilts.
  7. Add drained pasta to skillet, toss. Add parmesan, splash pasta water if too dry.
  8. Salt, pepper, red pepper flakes to taste. Top with basil + extra parm.
  9. Serve with garlic bread + Caesar salad on the side.
Tags: pasta · sausage · garden-veggies · friday · 30-min · uses-fridge

3-Ingredient Almond Butter Cookies

Dairy-Free · Sugar-Free ▶
25 minutes start to finish, 12-14 cookies. Tastes like real cookies, no one knows. First use: Logan's awards banquet, April 21 2026.
Ingredients
  • 1 cup creamy almond butter (natural, no added sugar)
  • 1 large egg
  • 1/2 cup monk fruit sweetener or erythritol
  • Optional: 1/2 cup Lily's or Choczero sugar-free chocolate chips (confirm dairy-free on the bag)
  • Optional: 1/2 tsp vanilla, pinch of salt
Instructions
  1. Preheat oven to 350F. Line a baking sheet with parchment.
  2. Mix everything in one bowl until smooth. Dough will be thick.
  3. Scoop tablespoon-size balls onto the sheet (12-14). Press lightly with a fork in a crosshatch pattern.
  4. Bake 10 minutes. They will look underdone. They are not.
  5. Cool on the pan for 10 minutes so they set. Do not move while hot or they crumble.
Tags: dairy-free · sugar-free · gluten-free · low-carb · quick · portable · kid-friendly · banquet

Dark Chocolate Almond Butter Bark

Dairy-Free · Sugar-Free ▶
25 minutes total (5 hands-on, 20 in the freezer). Looks fancy, tastes expensive. Backup option if you don't have almond butter or want zero bake time.
Ingredients
  • 1 cup Lily's or Choczero sugar-free dark chocolate chips
  • 1 tbsp coconut oil
  • 2-3 tbsp almond butter (drizzled on top)
  • 1/4 cup chopped toasted almonds or pecans
  • Flaky sea salt for finishing
Instructions
  1. Melt the chocolate chips and coconut oil together (microwave in 20-second bursts, stirring between, or use a double boiler).
  2. Spread thin on a parchment-lined baking sheet.
  3. Drop small spoonfuls of almond butter across the top and swirl with a knife or toothpick.
  4. Sprinkle chopped nuts and flaky salt.
  5. Freeze 20 minutes, then break into pieces.
Tags: dairy-free · sugar-free · gluten-free · no-bake · quick · portable · party

Chocolate Hazelnut Protein Granola

Dairy-Free · Egg-Free ▶
~12 servings (1/2 cup each). Bake once, eat all week. Vegan if you use agave instead of honey.
Ingredients
  • 4 cups rolled oats
  • 1/3 cup pepitas (pumpkin seeds)
  • 1/3 cup cashews, roughly chopped
  • 1/3 cup hazelnuts, roughly chopped
  • 1/2 cup unsweetened shredded coconut (optional)
  • 1/2 cup hemp hearts
  • 2 Tbsp chia seeds
  • 2 Tbsp ground flaxseed
  • 1/2 cup vegan chocolate protein powder
  • 1/4 cup cocoa powder (unsweetened)
  • 1/2 tsp salt
  • 1/3 cup melted coconut oil
  • 1/2 cup honey or maple syrup (or agave for fully vegan)
  • 2 tsp vanilla extract
  • 1 cup raisins (or sub chopped dates/cherries for extra chocolate-friendly flavors)
Instructions
  1. Preheat oven to 325F (165C). Line a large baking sheet with parchment paper.
  2. In a large bowl, whisk together oats, nuts, seeds, coconut, protein powder, cocoa powder, chia, flax, and salt until evenly mixed.
  3. In a smaller bowl, whisk coconut oil, honey/maple/agave, and vanilla until smooth.
  4. Pour wet mixture over dry ingredients. Stir thoroughly until everything looks evenly coated and slightly sticky.
  5. Spread onto the baking sheet and press down firmly for clusters.
  6. Bake 20-25 minutes, rotating once but don't stir.
  7. Turn off oven, crack the door, and let the pan sit inside about 10 minutes to dry out.
  8. Remove, cool completely (this is when it crisps).
  9. Break into clusters, then stir in raisins (or other dried fruit).
  10. Store airtight up to 2 weeks, or freeze for longer.
Tags: dairy-free · egg-free · vegan-friendly · high-protein · chocolate · breakfast · make-ahead