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NO-WASTE DINNERS
Cook Smarts has put together a 7 day dinner plan for
you with tips on how to reduce food waste in honor
of Earth Day!
By finding recipes with common ingredients and
using your freezer to save leftover ingredients,
you’ll be on your way to saving money and the Earth!
Mon: LEMON-GARLIC SALMON WITH ASPARAGUS
Tue: STIR-FRIED CHICKEN NOODLES
Wed: PASTA WITH BASIL PESTO AND PEAS
Thu: PANKO-CRUSTED OVEN-FRIED CHICKEN WITH
BUTTERED-FETA CORN, PEAS, AND SPINACH
Fri: BABY KALE, MUSHROOM, AND FETA FRITTATA
Sat: SKILLET BEEF AND MUSHROOM TOASTS
WITH BABY KALE SALAD
Sun: SPAGHETTI WITH MEAT SAUCE AND
BALSAMIC-ROASTED CARROTS
Grocery list: INFO PROVIDED IN ANOTHER FILE
© Cook Smarts LLC. All Rights Reserved. | No-Waste Dinners
Monday
LEMON-GARLIC SALMON WITH ASPARAGUS
We like starting the week off with fish,
since it’s freshest when eaten right away.
Just a little bit of lemon zest and garlic
infused oil adds so much fresh flavor to
salmon and asparagus (just coming
into season!).
Active Time: 15 minutes
Total Time: 30 minutes
INGREDIENTS
Lemon - 1, zest of
Garlic - 1 clove, crushed or minced
Cooking oil - 1/4 cup
Salmon - 1 lb
Asparagus - 1 1/2 lbs
Lemon juice - 1 Tbsp
PREP STEPS
1. Make lemon-garlic infused oil - Zest the peel of the lemon and mince garlic.
Add to oil and let steep, overnight if possible. (Can be done up to 3 days
ahead)
2. Salmon - Rinse and dry. Place on a sheet pan.
3. Asparagus - Trim off ~½” from the bottom of the spears.
Monday
LEMON-GARLIC SALMON WITH ASPARAGUS
MAKE STEPS
1. Preheat oven to 400F degrees.
2. Pour 2/3rds of the lemon-garlic infused oil over salmon. Sprinkle with some
salt and pepper and bake in the oven for 14 to 18 minutes, depending on the
thickness of the salmon.
3. Place asparagus on a sheet pan and toss with the remainder of the flavored
oil. Roast in the oven with salmon, timing it so that the two items finish
around the same time. Thinner asparagus spears should take 6 to 8 minutes,
thicker ones 9 to 12 minutes.
4. Finish salmon and asparagus with lemon juice and a sprinkle of salt and
pepper fresh out of the oven.
#ReduceFoodWaste Tip:
If you have any leftover salmon, it’ll be delicious in a next day omelet! Sprinkle
in a little feta (which was on your shopping list), and you have a gourmet way
to start the day!
Tuesday
STIR-FRIED CHICKEN NOODLES
This savory-Asian based tomato stir-fry sauce
perfectly coats every strand of noodles.
We also love this dish because it’s a great
way to get a huge filling of spinach.
They wilt in a flash and you've gotten
your greens for the day. Top with as
much hot sauce as you want,
depending on the heat level folks
want.
Active Time: 35 minutes
Total Time: 35 minutes
INGREDIENTS
Chicken breasts,
boneless & skinless - 1 1/2 lbs., sliced
Garlic - 3, minced
Roma tomatoes - 4, chopped
Lo-mein noodles (sub spaghetti) - 1/2 lb
Soy sauce - 3 Tbsp
Brown sugar - 1 Tbsp
Corn starch - 1 1/2 Tbsp + 2 Tbsp
Chicken stock - 1/2 cup
Cooking oil - 1 1/2 Tbsp + 1 1/2 Tbsp
Baby spinach - 8 oz
Lemon - 1/2, juice of
Hot sauce - to taste
Tuesday
STIR-FRIED CHICKEN NOODLES
PREP STEPS
1. Chicken - Slice and then season with salt and pepper. Tenderize with a fork.
(Can be done up to 1 day ahead)
2. Garlic / Tomatoes - Prep as directed. (Can be done up to 3 days ahead)
3. Cook noodles - Bring a saucepan of water to boil. Salt and add noodles. Cook
according to package instructions and then drain. (Can be done upto 3 days
ahead)
4. Make sauce - Mix together soy sauce, brown sugar, first part of cornstarch,
and chicken stock.
MAKE STEPS
1. Heat a wok over medium-high heat. Toss chicken with second part of
cornstarch. Add first part of cooking oil and then chicken to heated oil with a
dash of salt. Toss and saute until the exterior is golden, 4 to 6 minutes. Remove
and set aside (don't worry, chicken doesn't have to be cooked all the way
through).
2. Return wok to heat and add second part of oil. Add garlic to heated oil, and as
soon as you can smell the garlic, throw in the tomatoes. Saute until tomatoes
have broken down and started to release liquids, ~5 minutes.
3. Return chicken to wok and push everything to the side forming a donut in the
middle. Stir your sauce and then pour into the donut. When it starts to bubble
and thicken, toss in spinach and cooked noodles, and mix everything together.
Finish with lemon juice and season with as much hot sauce as you want and salt
and pepper as needed.
#ReduceFoodWaste Tip:
Use more perishable ingredients (like spinach) earlier in the week so that they
get cooked before spoiling. Additionally, chicken stock is a very freezable
ingredient. You can portion leftover stock into 1 cup servings and defrost as
needed.
Wednesday
SHELLS WITH PESTO AND PEAS
Homemade pesto is easy, quick, and oh so tasty.
We use it to coat our pasta and peas with lots of
fresh flavor. Feel free to experiment with the
taste of your pesto by adding less or more
of any of the ingredients.
Active Time: 30 minutes
Total Time: 30 minutes
INGREDIENTS
Pine nuts (sub walnuts) - 1/4 cup
Basil - 4 cups, loosely packed
Garlic - 1 clove, peeled
Parmesan - 2 oz, grated
Olive oil - 1/4 to 1/2 cup
Shells - 10 oz
Peas - 2 cups
Lemon - 1, juice of
PREP STEPS
1. Pine nuts (optional step) - Toast on a frying pan over medium heat until
golden brown (4 to 5 minutes). It's also completely fine to skip this step.
2. Make pesto - Pulse basil leaves, pine nuts (reserve a few for garnish), garlic,
parmesan, and salt in a food processor. Drizzle in olive oil until you get a
sauce-like consistency. Squeeze in juice of 1/2 a lemon and season to taste
with salt & pepper.
Wednesday
SHELLS WITH PESTO AND PEAS
MAKE STEPS
1. Bring a saucepan of water to boil. Salt heavily (that water should taste like the
ocean!) and add pasta. Cook until al dente, tender but not soggy. Drain,
reserving 1/2 cup of the salted pasta water.
2. Return saucepan to medium heat. Add in peas and cook until warmed, ~2
minutes. Add in pasta with reserved pasta water. Toss with desired amount of
pesto and another squeeze of lemon juice. Top with parmesan cheese and
reserved pine nuts.
#ReduceFoodWaste Tip:
Don’t let leftover pesto go unused and spoil. Use it to add flavor to sandwiches,
pizza, eggs, or even roasted veggies!
Thursday
PANKO-CRUSTED OVEN-FRIED CHICKEN
WITH BUTTERED-FETA CORN, PEAS, AND SPINACH
Everyone loves fried chicken, but it's not the most
weeknight (or waist) friendly dish. Our healthier,
baked in the oven version is quick, tasty, and
healthier. Enjoyed with a creamy side dish,
you'll still have plenty to indulge in!
Active Time: 25 minutes
Total Time: 30 minutes
INGREDIENTS
Panko-Crusted
Oven-'Fried' Chicken:
Chicken breasts,
boneless & skinless - 1 1/4 lbs, sliced
Eggs - 1
Panko - 1 cup
Paprika - 1 Tbsp
Salt - 1/2 tsp
Black pepper - 1/4 tsp
Buttered Corn, Peas, Spinach:
Garlic - 2 cloves, minced
Onions, small - 1/2, diced
Butter - 2 Tbsp
Corn kernels - 1 1/2 cups
Peas - 1 1/2 cups
Baby spinach - 4 oz
Salt - 1/4 tsp
Black pepper - 1/4 tsp
Feta - 2 oz, crumbled
Thursday
PANKO-CRUSTED OVEN-FRIED CHICKEN
WITH BUTTERED-FETA CORN, PEAS, AND SPINACH
PREP STEPS
1. Chicken breasts - Slice into strips. Season with some salt and pepper and
tenderize with a fork. (Can be done up to 1 day ahead)
2. Garlic / Onions - Prep as directed. (Can be done up to 3 days ahead)
3. Prep breading stations - In one bowl or container, whisk eggs with some salt
and pepper. Combine panko, paprika, salt, and pepper in a container with a lid
or Ziploc bag.
MAKE STEPS
1. Heat oven to 375F degrees.
2. Dip chicken into eggs and then toss into panko mixture. Cover with lid or zip
bag and shake until panko coats chicken. Brush sheet pan with some oil and
spread chicken out onto sheet pan. Bake for 12 to 15 minutes, until chicken is
done and golden.
3. While chicken is baking, heat a skillet or saute pan over medium-high heat.
Add butter and then garlic and onions to melted butter with a sprinkle of
salt. Saute until softened, 4 to 5 minutes.
4. Next fold in corn and peas and cook for another 3 to 4 minutes, until everything
is warmed through.
5. Fold in spinach, salt, and pepper. Finish with feta and season to taste with more
salt and pepper as needed.
6. Enjoy chicken with your veggie side! (If the chicken feels a bit dry, just coat it in
your side.)
#ReduceFoodWaste Tip:
It’s unlikely there’ll be anything left of this dinner, but these chicken strips can be
chopped up for a next day lunch - it’ll add texture and protein to a salad or a wrap.
Or kids will love this for a finger snack - serve it with a little ketchup and they will
prefer homemade over fast food any day.
Friday
BABY KALE, MUSHROOM, AND FETA FRITTATA
Frittatas are a great end of week,
everything-in-the-kitchen-sink dish.
Even though we suggest using baby kale
and mushrooms, you can honestly use
scraps of any veggies you have around
and just use creamy egg and cheese
to bring it all together. Feta from
earlier in the week is a great
choice to add savoriness.
Active Time: 25 minutes
Total Time: 45 minutes
INGREDIENTS
Onions - 1, sliced
Mushrooms, brown - 1/2 lb, quartered
Eggs, large - 8, whisked
Milk - 2 Tbsp
Feta - 4 oz, crumbled
Cooking oil - 1 1/2 Tbsp
Baby kale - 4 oz
PREP STEPS
1. Onions / Mushrooms - Prep as directed. (Can be done up to 3 days ahead)
2. Eggs - Whisk with milk and some salt and pepper. Stir in feta.
Friday
BABY KALE, MUSHROOM, AND FETA FRITTATA
MAKE STEPS
1. Preheat oven to 400F degrees.
2. Heat up a skillet over medium heat. Add in cooking oil and then onions to
heated oil with a dash of salt. Saute for about ~5 minutes, until softened.
Next add in mushrooms and cook for another 3 to 5 minutes, to let
mushrooms soften.
3. Add in kale leaves and toss through to let the heat wilt the kale. Pour in egg
and feta mixture. Stir to mix everything through and then transfer to oven.
Cook for 18 to 22 minutes until knife comes out cleanly.
#ReduceFoodWaste Tip:
If you still have leftover cheese at the end of the week, seal it up in a bag or
container and freeze. We recommend keeping a magnetic white board on
your freezer. Write down what goes in with the date, so you’ll always have
an inventory of what’s in there.
Saturday
SKILLET BEEF AND MUSHROOM TOASTS
WITH BABY KALE SALAD
We finish the week off with two ground beef
recipes (just remember to defrost if you
purchased earlier in the week).
Caramelized onions are an
inexpensive way to add a lot of flavor
without spending a lot of money.
Plus, they’ll add a creaminess to
this meal. Enjoy with a baby kale
salad for some green in your meal.
Active Time: 30 Minutes
Total Time: 30 Minutes
INGREDIENTS
SKILLET BEEF AND MUSHROOM TOASTS
Onions (large), sliced - 1
Mushrooms, brown - 1 lb, sliced
Lean ground beef - 1 lb
Soy sauce - 1 Tbsp
Ketchup - 1 Tbsp
INGREDIENTS
SALAD
Dijon mustard - 2 tsp
Celery - 2 stalks, diced
Garlic powder - 1 1/2 tsp
Red wine vinegar - 1 1/2 Tbsp
Black pepper - 1/2 tsp
Maple syrup - 2 tsp
Cooking oil - 1 Tbsp
Dijon mustard - 2 tsp
Red wine vinegar - 2 tsp
Cooking oil - 3 Tbsp
Sugar - 1/2 tsp
Baby kale - 4 oz
Sandwich bread - 4 slices, toasted
Saturday
SKILLET BEEF AND MUSHROOM TOASTS
WITH BABY KALE SALAD
PREP STEPS
1. Onions / Mushrooms / Celery - Prep as directed. (Can be done up to 3 days
ahead)
2. Beef - Season with soy sauce, ketchup, Dijon, garlic powder, and black pepper.
(Can be done up to 1 day ahead)
2. Vinaigrette - Whisk red wine vinegar, maple syrup, Dijon, and cooking oil.
Season to taste with salt and pepper.
MAKE STEPS
1. Heat a skillet over medium heat for onions. Add cooking oil and then add
onions with a sprinkle of salt. Saute for 8 to 10 minutes, until very tender. If the
pan ever looks too dry, add a splash of liquid. Add red wine vinegar and sugar.
Saute for another 2 to 3 minutes. Remove from pan and set aside.
2. Return skillet to burner and heat over medium-high heat. Add ground beef to
heated pan, breaking up with a wooden spoon. Brown for ~5 minutes.
3. While meat is browning, start to toast your bread.
4. Fold mushrooms into beef and saute mushrooms until tender.
5. Taste and season with salt and pepper or any of the other ingredients.
6. Toss celery and baby kale with vinaigrette. Layer toast with beef and
mushrooms and caramelized onions. Eat with a fork and knife!
#ReduceFoodWaste Tip:
Don’t let leftover sandwich bread get moldy. Divide into your standard serving
portions, wrap in plastic, and freeze. When you’re ready to use again, just take
it out of the freezer and defrost on the countertop. It’ll be like new again!
Sunday
SPAGHETTI WITH MEAT SAUCE
AND BALSAMIC-ROASTED CARROTS
Who doesn’t love spaghetti and meat sauce?
This classic is comforting and a great way
to end the week! Ground meat is cheaper
when purchased in bulk, which is why
we use across two meals. If you still
have more leftover, you can also
freeze the extra. We sneak in a
good amount of veggies into our
meat sauce to bulk it up without
having to use as much meat,
which is healthier and cheaper
too!
Active Time: 25 Minutes
Total Time: 35 Minutes
INGREDIENTS
Spaghetti with Meat Sauce
Lean ground beef - 1 lb
Red pepper flakes - 1/4 tsp
Italian seasonings - ½ Tbsp
Salt - 3/4 tsp
Black pepper - 1/4 tsp
Garlic cloves - 2, peeled
INGREDIENTS
CARROTS
Onions - 1/2, rough-chopped
Carrots - 1 ½ lbs, chopped
Carrots - 1, peeled and rough-chopped
Cooking oil - 2 Tbsp
Celery - 1 stalk
Balsamic vinegar - 1 ½ Tbsp
Crushed tomatoes - 1 28 oz can
Brown sugar - 1 Tbsp
Cooking oil - 1/2 Tbsp
Spaghetti - 10 oz
Parmesan - for serving
Sunday
SPAGHETTI WITH MEAT SAUCE
AND BALSAMIC-ROASTED CARROTS
PREP STEPS
1. Make pasta - Bring a saucepan of water to boil. Salt generously and add pasta.
Cook until al dente, tender but not soggy. Drain. (Can be done up to 3 days
ahead)
2. Season meat - Mix together ground meat, red pepper flakes, Italian seasoning,
salt, black pepper. (Can be done up to 1 day ahead)
2. Garlic / Onions / Carrots (for spaghetti & roasted veggies) / Celery - Rough chop
and then puree in a blender, food processor or with an immersion blender.
(Can be done up to 3 days ahead)
MAKE STEPS
1. Heat oven to 425F degrees. Toss chopped carrots with cooking oil and spread
onto a sheet pan. Roast for 25 to 30 minutes, shaking and rotating the pan once
midway through.
2. Heat a Dutch oven over medium-high heat. Add oil and then meat to heated
oil.
3. Use a wooden spoon to break meat up into bits. Brown for 4 to 6 minutes
4. Fold in your veggie puree and saute for another 3 to 4 minutes.
5. Add crushed tomatoes. Boil and then simmer uncovered (be careful of
spattering or just embrace it and clean up later) for 15 to 20 minutes.
6. When sauce is done simmering, taste and then season with more spices, salt,
and or / pepper. If the sauce tastes too tart or acidic, temper it with something
sweet like sugar.
Sunday
SPAGHETTI WITH MEAT SAUCE
AND BALSAMIC-ROASTED CARROTS
MAKE STEPS (CONT’D)
7. As soon as roasted carrots are done, toss with balsamic vinegar, brown sugar,
and some salt and pepper to taste.
8. Divide pasta into bowls and plates and let everyone spoon as much sauce as
they want over pasta. Serve with as much parmesan as you want and enjoy
with roasted balsamic carrots on the side!
#ReduceFoodWaste Tip:
Carrots can last up to two weeks so there’s no rush in using them. Cook them
at the end of the week. If you do need to get use up of a lot of carrots at one
time, roasting them is a great and delicious way to cook them up!
LOVE THIS
NO-WASTE DINNER
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© Cook Smarts LLC. All Rights Reserved. | No-Waste Dinners