MEAL PLAN 14

WHY THIS MEAL PLAN WORKS

Entire bunches of fresh dill and mint infuse this week’s recipes with fragrance as well as flavor. This is a nice plan to tackle during a week when you have a bit more breathing room at dinnertime (although the poached salmon and the dressing for its cucumber salad can be made ahead, turning that into a superfast meal). Since the meatballs freeze so well and can be plucked from the freezer in whatever amount you need, it really pays off to make a double batch if you have time on the weekend. (Your family will thank you.) If you have leftover ginger from making the stir-fry, it keeps well in an airtight container in the freezer, and you can grate it next time right from frozen. We recommend cooking the salmon within 2 days of purchasing the fish (or see this page for short-term freezing).

GROCERY LIST

PROTEIN			Substitutions
□	Skin-on salmon fillets	4 (6 to 8 ounces each), 1 inch thick	Wild salmon or arctic char
□	Bone-in split chicken breasts	4 (10 to 12 ounces each)
□	Flank steak	1½ pounds	Skirt steak
□	85 percent lean ground beef	1½ pounds	Ground lamb
PRODUCE
□	Green beans	1 pound
□	Cucumbers	2
□	Scallions	4
□	Dill	1 bunch (enough for ½ cup chopped)	Parsley (for salmon)
□	Mint	1 small bunch (enough for ¼ cup chopped)	Parsley (for chicken)
□	Fresh ginger	1 small knob (enough for 1 tablespoon grated)
OTHER
□	Harissa	2 tablespoons

PREP AHEAD

Trim green beans and halve crosswise

Peel and shred carrots

Cut scallions into 1½-inch pieces, then quarter white parts lengthwise

Cut peel and pith from oranges and cut into segments; reserve juice

Grate lemon zest (2 teaspoons)

Juice lemons (¼ cup)

Peel cucumbers, then halve lengthwise, seed, and thinly slice

Wash and pick dill

Wash and pick mint

Trim flank steak, then cut lengthwise with grain into thirds and slice crosswise ⅛ inch thick

MAKE AHEAD

UP TO 3 DAYS	Cook meatballs (or freeze for up to 1 month)
UP TO 2 DAYS	Poach salmon fillets
UP TO 2 DAYS	Make yogurt dressing for cucumber-dill salad
UP TO 1 DAY	Make lemon orzo
UP TO 1 DAY	Shape meatballs (or freeze for up to 1 month)

PANTRY ITEMS

CUPBOARD & COUNTER			Substitutions
□	Orzo	1⅓ cups	White rice
□	Chickpeas	1 (15-ounce) can	Small white beans
□	Oil	¾ cup
□	Sugar	2 tablespoons
□	Cornstarch	1¾ teaspoons
□	Red pepper flakes	¼ teaspoon
□	Garlic	5 cloves
REFRIGERATOR
□	Plain Greek yogurt	⅔ cup
□	Feta cheese	5 ounces	Goat cheese
□	Broth	½ cup
□	Soy sauce	3 tablespoons	Tamari
□	Mayonnaise	2 tablespoons
□	Mirin	1 tablespoon
□	Carrots	1 pound
□	Lemons	3
□	Oranges	2
FREEZER
□	Hearty white sandwich bread	2 slices

**HERB-POACHED SALMON with CUCUMBER-DILL SALAD**

SERVES 4 | ACTIVE TIME 20 MINUTES

4 (6- to 8-ounce) skin-on salmon fillets, 1 inch thick

¼ cup chopped fresh dill, divided

1 tablespoon oil

1 teaspoon grated lemon zest plus 2 tablespoons juice, divided, plus lemon wedges for serving

¾ teaspoon table salt

¼ teaspoon pepper

¼ cup plain Greek yogurt

2 tablespoons mayonnaise

2 cucumbers, peeled, halved lengthwise, seeded, and sliced thin

1. FOR THE SALMON Adjust oven rack to middle position and heat oven to 250 degrees. Place 18 by 12-inch sheet aluminum foil flat on counter and spray center with vegetable oil spray. Pat salmon dry with paper towels and place fillets skin side down in center of foil. Top salmon with 2 tablespoons dill, oil, lemon zest and 1 tablespoon juice, salt, and pepper. Top with second 18 by 12-inch sheet foil and tightly crimp edges of foil together until packet is well sealed, leaving as much headroom as possible so steam can circulate.

2. Place packet on rimmed baking sheet, transfer to oven, and cook until salmon registers 125 degrees (for medium-rare), 45 minutes to 1 hour (insert thermometer through packet into thick part of fish). Carefully open packet, allowing steam to escape away from you, and let salmon cool to room temperature, about 30 minutes.

3. Pour off any accumulated liquid from packet, and using thin metal spatula, gently slide salmon to serving platter, discarding skin if desired.

4. FOR THE YOGURT DRESSING Whisk yogurt, mayonnaise, remaining 1 tablespoon lemon juice, and remaining 2 tablespoons dill together in bowl.

5. TO FINISH Stir cucumbers into yogurt dressing and season with salt and pepper to taste. Serve salmon with salad and lemon wedges.

PREP AHEAD

Wash and pick dill
Grate lemon zest and juice lemon
Peel, seed, and slice cucumbers

MAKE AHEAD

Refrigerate cooked salmon for up to 2 days
Refrigerate yogurt dressing for up to 2 days

NOTES FROM THE TEST KITCHEN

Sub wild salmon or arctic char for salmon (cook to 120 degrees)
Sub parsley for dill

**CRISPY CHICKEN with CARROT, ORANGE, and CHICKPEA SALAD**

SERVES 4 | ACTIVE TIME 45 MINUTES

4 (10- to 12-ounce) bone-in split chicken breasts, trimmed

1 teaspoon table salt, divided

½ teaspoon pepper

2 oranges

2 tablespoons harissa

1 tablespoon lemon juice

1 pound carrots, peeled and shredded

1 (15-ounce) can chickpeas, rinsed

3 ounces feta cheese, cut into ½-inch pieces (¾ cup)

2 tablespoons chopped fresh mint

2 tablespoons oil

1. Pound thicker end of chicken breasts between 2 sheets of plastic wrap to ¾- to 1-inch thickness. Pat chicken dry with paper towels and sprinkle with ½ teaspoon salt and pepper. Place chicken skin side down in cold 12-inch nonstick skillet. Cover skillet, place over medium heat, and cook chicken, without moving, until skin is light golden brown, about 15 minutes.

2. Increase heat to medium-high and continue to cook chicken, covered, until skin is deep golden brown and crispy and breasts register 160 degrees, 10 to 15 minutes, rotating skillet halfway through cooking. Transfer chicken skin side up to serving platter, tent with aluminum foil, and let rest while finishing salad.

3. While chicken rests, cut away peel and pith from oranges. Holding fruit over bowl, use paring knife to slice between membranes to release segments. Cut segments in half crosswise and let drain in fine-mesh strainer set over large bowl, reserving juice. Whisk harissa, lemon juice, and remaining ½ teaspoon salt into reserved juice. Add orange segments and carrots and toss to combine.

4. Drain salad in fine-mesh strainer and return to now-empty bowl. Stir in chickpeas, feta, mint, and oil and season with salt and pepper to taste. Serve with chicken.

PREP AHEAD

Cut peel and pith from oranges and segment oranges; reserve juice
Juice lemon
Peel and shred carrots
Wash and pick mint

NOTES FROM THE TEST KITCHEN

You will need a 12-inch nonstick skillet with a tight-fitting lid
Sub small white beans for chickpeas
Sub goat cheese for feta
Sub parsley for mint

**MEATBALLS and LEMON ORZO with Mint and DILL**

SERVES 4 | ACTIVE TIME 40 MINUTES

1½ cups orzo

1 teaspoon table salt, plus salt for cooking orzo

1 teaspoon grated lemon zest plus 1 tablespoon juice

2 tablespoons chopped fresh mint, divided

2 tablespoons chopped fresh dill, divided

2 garlic cloves, minced, divided

6 tablespoons oil, divided

2 slices hearty white sandwich bread, torn into 1-inch pieces

⅓ cup plain Greek yogurt

1½ pounds 85 percent lean ground beef

½ teaspoon pepper

2 ounces feta cheese, crumbled (½ cup)

1. FOR THE ORZO Bring 3 quarts water to boil in large saucepan. Add orzo and 1 teaspoon salt and cook over medium heat until just tender, about 10 minutes. Drain and toss with lemon zest and juice, 1 tablespoon mint, 1 tablespoon dill, half of garlic, and 2 tablespoons oil. Season orzo with salt and pepper to taste.

2. FOR THE SHAPED MEATBALLS Using fork, mash bread with yogurt and 2 tablespoons water into paste in large bowl until smooth. Add beef, salt, pepper, remaining garlic, remaining 1 tablespoon mint, and remaining 1 tablespoon dill and, using hands, knead gently until combined. Pinch off and roll mixture into 24 tightly packed 1½-inch meatballs.

3. FOR THE COOKED MEATBALLS Heat remaining ¼ cup oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add meatballs and cook until browned on all sides, 8 to 10 minutes.

4. TO FINISH Sprinkle orzo with feta and serve with meatballs.

PREP AHEAD

Grate lemon zest and juice lemon
Wash and pick mint
Wash and pick dill

MAKE AHEAD

Refrigerate orzo for up to 1 day
Refrigerate shaped uncooked meatballs for up to 1 day (or freeze for up to 1 month)
Refrigerate cooked meatballs for up to 3 days (or freeze for up to 1 month)

NOTES FROM THE TEST KITCHEN

This recipe is easily doubled

Sub rice (this page) for orzo
Sub lamb for beef
Sub goat cheese for feta

**TERIYAKI STIR-FRIED BEEF with GREEN BEANS**

SERVES 4 | ACTIVE TIME 40 MINUTES

3 garlic cloves, minced

1 tablespoon grated fresh ginger

3 tablespoons oil, divided

½ cup broth

3 tablespoons soy sauce, divided

2 tablespoons sugar

1 tablespoon mirin

1¾ teaspoons cornstarch, divided

¼ teaspoon red pepper flakes

1½ pounds flank steak, trimmed, cut lengthwise with grain into thirds, then sliced crosswise ⅛ inch thick

1 pound green beans, trimmed and halved

2 tablespoons water

4 scallions, cut into 1½-inch pieces, white parts quartered lengthwise

1. Combine garlic, ginger, and 1 tablespoon oil in small bowl; set aside. Whisk broth, 2 tablespoons soy sauce, sugar, mirin, 1 teaspoon cornstarch, and pepper flakes in second bowl until sugar has dissolved; set aside. Toss beef with remaining 1 tablespoon soy sauce and remaining ¾ teaspoon cornstarch in third bowl.

2. Heat 2 teaspoons oil in 12-inch nonstick skillet over high heat until just smoking. Add half of beef and cook, tossing slowly but constantly, until no longer pink, 2 to 6 minutes; transfer to clean bowl. Repeat with 2 teaspoons oil and remaining beef.

3. Heat remaining 2 teaspoons oil in now-empty skillet over high heat until just smoking. Add green beans and cook, tossing slowly but constantly, until spotty brown, 2 to 6 minutes. Add water (water will spatter), cover, and cook until green beans are crisp-tender, 2 to 3 minutes.

4. Push green beans to one side of skillet and reduce heat to medium. Add garlic mixture to clearing and cook, mashing mixture into skillet, until fragrant, about 30 seconds. Stir garlic mixture into vegetables.

5. Whisk stir-fry sauce to recombine, then add to skillet along with scallions and beef with any accumulated juices. Increase heat to high and cook, tossing constantly, until sauce has thickened, about 30 seconds. Serve.

PREP AHEAD

Trim and halve green beans
Cut scallions
Trim and cut flank steak

NOTES FROM THE TEST KITCHEN

Instead of a 12-inch nonstick skillet with a tight-fitting lid, you can use a 14-inch flat-bottomed wok

Serve with rice (this page), if you like
Sub skirt steak for flank steak
Sub tamari for soy sauce