Marcia Smart is a cooking instructor, recipe developer and food writer. Memorial Hermann partnered with her to put together this simple, healthy menu.

Spatchcooked ChickenShortcut Caesar Salad

THURSDAY

Easy Tortellini CasseroleFRIDAY

Salsa Verde Chicken with Kale Guacamoleand Pickled Red Onions

TUESDAY

Pumpkin, Apple and Honey Nut Squash SoupMixed Green Salad with Super Simple Salad Dressing

MONDAY

Bolognese over Spaghetti SquashWEDNESDAY

Embrace the season and fill your plate with the bounty of fall. Squash, kale, leafy greens, apples, figs, grapes and sweet potatoes. If you eat what’s in season, it’s fresher and more likely to be grown locally. Make your game plan for the week, that way you can shop once and be prepared for a week’s worth of healthy dinners. And the best part is you won’t have that endless loop of “What’s for dinner?” on repeat in your head. Here’s a game plan for weeknight evenings when energy and time are at a premium.

healthy

MEAL PLANfall weeknight

Preheat the oven to 425 degrees. On a roasting pan, place the honey nut squash cut side up with a drizzle of olive oil and a sprinkling of salt. Roast in the upper third of the oven for 35-40 minutes until soft and easily pierced with a fork. Remove from the oven and set aside. In a large soup pot, heat the oil over medium heat and add the onion. Stir onion until translucent. Add carrot, apple and garlic and a pinch of salt. Sauté about 1-2 minutes; be careful not to burn the garlic. Scoop out the flesh of the roasted squash and add it to the soup pot along with the potato, pumpkin puree and broth. Cover and simmer the soup until vegeta-bles are very tender, about 20-30 minutes. Puree the soup with a handheld immersion blender, or in batches in a blender or food processor, being careful not to scald your-self from the steam. Return the pot to the stove and taste for seasoning, adding more salt, pepper and red pepper flakes if necessary. If the soup is too thick, add coconut milk or stock to loosen it. If you'd like, add a dash of hot sauce to punch up the flavor (this doesn’t make the soup spicy, it just enhances the flavors that are already there).

preparation

ingredients

2 tablespoons avocado oil1 medium onion, diced2 carrots, sliced1 Granny Smith apple, peeled, cored and diced3 cloves garlic, diced2 honey nut squash, cut in half and seeds scooped out (substitute 1 butternut squash if you can't find honey nut)3 baby red potatoes, diced (no need to peel)1 small 15-ounce can pumpkin puree (not pumpkin pie filling)7 cups chicken or vegetable broth1/2 teaspoon red pepper flakes, or more to tasteSalt and pepper to taste, about 1-2 teaspoons

MONDAYpumpkin, apple and honeynut squash soup

Enjoy Meatless Monday with a vegetable-based fall soup. Pumpkin, apple and honeynut squash soup is a favorite this time of year. If you can’t find small honeynut squash, use one butternut squash instead. Serve with a mixed green salad dressed with super simple salad dressing and a warm baguette.

In a mason jar with a tight fitting lid, add together all the ingredients. Seal tightly and shake to emulsify.Alternately, in a medium size bowl add the first four ingredients. Slowly whisk in the olive oil to emulsify. Keep covered in the refrigerator for up to a week.Let the salad dressing come to room temperature before shaking it will and drizzling on your greens.

preparation

1/4 cup champagne vinegar or white wine vinegar1 teaspoon Dijon mustard1 tablespoon minced shallot (you can substitute 1 teaspoon minced garlic if you prefer)Sea salt and fresh ground pepper to taste1/2 cup extra virgin olive oil

ingredientsMONDAYSuper Simple Salad Dressing

preparation

1 1/2 pounds boneless skinless chicken (either breasts or thighs or a combination of both)1/4 teaspoon garlic powder1/8 teaspoon ground cumin1/2 teaspoon salt12-ounce jar salsa verde

ingredients

Slow Cooker Method:Pat chicken dry with paper towels and season with garlic powder, cumin and salt and place in the bottom of the slow cooker. Pour in the salsa verde and stir to combine. Cook on high for 2 hours or low for 3-4 hours. Shred the chicken with two forks. Keep warm (in the slow cooker covered with a lid) until ready to serve in taco shells, tortillas or in a salad bowl.

Instant Pot Method:Season chicken with garlic powder, cumin and salt and place in the bottom of the Instant Pot. Cover with salsa verde and stir to combine. Close the lid and cook on the poultry setting for 10 minutes. Make sure the vent on the lid is set to the sealing position. When it's finished cooking, use the quick release or let the steam release naturally. Shred the chicken with two forks and serve.

TUESDAYSalsa Verde Chicken(Slow Cooker or Instant Pot)

Taco Tuesday keeps things simple and pleases everyone at the table. Super easy salsa verde chicken comes together in the slow cooker or Instant Pot with four simple ingredients. Use the shred-ded chicken for soft tacos, quesadillas or taco salads. Guacamole made with lacinato kale adds a nice component of fresh winter greens.

preparation

ingredients

Juice of 2 limes (about 2 tablespoons)4 small Lacinato kale leaves, stems removed and roughly chopped½ cup white or yellow onion, chopped (or less to taste)¼ cup cilantro leaves1 small Serrano or jalapeno, deseeded and chopped3 large ripe avocados, halved, pitted and peeled½ teaspoon sea salt (or to taste)

In the bowl of your food processor, combine the lime juice, kale, onion, cilantro, Serrano and salt.Pulse until combined. Add the avocado and pulse until you reach your desired consistency. Taste for seasoning and add salt or lime juice if necessary.

Note: If you do not have a food processor, make sure the kale and cilantro is well chopped and combine ingredients with a potato masher or mash well with a fork.

TUESDAYKale Guacamole

preparation

ingredients

1 cup rice vinegar or white wine vinegar1 cup water2 teaspoons kosher salt1 red onion, cut in half and sliced very thin into half moons

In a medium sauce pan, bring to a boil the vinegar, water and kosher salt. Place the sliced red onion in a glass or ceramic bowl and pour the simmering rice vinegar mixture over the onions. Cover and soak 10-15 minutes. Let onions come to room temperature before serving.

TUESDAYQuick Pickled Red Onions

preparation

ingredients

2-3 tablespoons olive oil½ yellow onion, chopped1 carrot, chopped1 celery stalk, chopped1 yellow squash, chopped1 zucchini, chopped1 red pepper, chopped1 28-ounce can of crushed tomatoes2 pounds ground beef 1 teaspoon kosher salt1-inch piece of Parmesan rind

In a large high-sided sauté pan over medium heat, warm 2 tablespoons olive oil. Sauté the vegetables for 5-10 minutes until softened. Add the can of crushed tomatoes and let simmer until warm. Transfer the vegetable mixture to a food processor and purée until smooth. Set aside. In the same pan you use to sauté the vegetables, pour a drizzle of olive oil and allow it to heat up. Add the beef to the pan, breaking up with a wooden spoon, and sprinkle generously with salt. After the beef loses it’s raw red color, add the vegetable mixture to the pan. Stir to combine, adding the Parmesan rind to the pan. If the beef needs to be broken up into smaller pieces, use a pastry blender or a potato masher to break it up in the pan. Taste for seasoning. Cover and simmer on low until ready to serve. Before serving, discard the Parmesan rind.

WEDNESDAYEasy Weeknight Bolognese

Weeknight Bolognese is a savory dinner that comes together rather quickly. It’s packed with carrots, zucchini and squash, and if you serve it over sautéed spinach or spaghetti squash, there’s no need for a vegetable side dish.

preparation

ingredients

1 medium spaghetti squash, about 3 pounds2 tablespoons extra-virgin olive oil1 cup shredded Pecorino Romano, plus more for servingFresh ground pepperKosher salt to taste

Preheat oven to 350 degrees. Cut squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides down, in a baking dish filled with a 1/4 cup water. Bake at 350 degrees for 45 minutes or until tender; it may take up to an hour for larger spaghetti squash. Cool squash at room temperature for 5 minutes or until cool enough to handle. Scrape inside of squash with a fork to break up spaghetti-like strands. Transfer cooked spaghetti squash to a bowl and discard the skins. Drizzle in olive oil and grated Pecorino Romano and several generous grindings of fresh cracked pepper. Toss well to combine. Serve warm with extra Pecorino and pepper on the side.

WEDNESDAYCacio et Pepe Spaghetti Squash

preparation

ingredients

1 3-4 pound chicken1/8 cup olive oil1 1/2 teaspoons kosher salt4 whole garlic cloves in their skin6-7 basil leaves, chiffonade (optional)1/4 cup flat leaf Italian parsley, chopped (optional)1 lemon, halved

Preheat oven to 425 degrees. Place the chicken on a cutting board, breast side down. Use kitchen shears to cut along one side of the backbone, then cut along the other side and remove (reserve for stock if you'd like). Flip chicken over and press firmly on the breastbone to flatten the chicken. You can also ask your butcher to spatchcock the chicken for you. Place the chicken skin side up on a half-sheet pan or roasting dish and rub with the olive oil. Make sure some reaches the underside of the chicken so that it doesn't stick to the pan. Sprinkle with kosher salt and tuck garlic cloves near the chicken. Roast for about 30-35 minutes, until the chicken is golden brown (a meat thermometer reads 160 degrees in the thickest part of the meat). Remove chicken from oven and let it rest for 10 minutes. Sprinkle with the chiffonade of basil and the juice from half a lemon. To cut into serving pieces, divide the breast meat into two or three portions, carve off the drum sticks and cut the thigh meat in half. Drizzle pan juices over chicken and surround with lemon wedges.

THURSDAYSpatchcocked Chicken

Later in the week, interest in cooking starts to wane and the pull of takeout is strong. Stick with a dinner that’s easy to prep and easy to clean. Spatchcocked chicken takes all of 30 minutes to cook and makes your whole house smell delicious. Fill your sheetpan with sliced carrots – look for rainbow varieties that add color to the mix – and parsnips for an easy vegetable side dish. Serve with shortcut Caesar salad, either tossed with romaine or thinly shredded kale.

THURSDAY ingredients

Shortcut Caesar Salad

1 teaspoon anchovy paste or1 well-minced anchovy filet1 garlic clove, grated on a microplaner2 level tablespoons Dijon mustard2 tablespoons lemon juice2 tablespoons mayonnaise1/3 cup extra virgin olive oil1/2 cup shaved Parmesan1 1/2 cups croutons (homemade or store bought)2-3 romaine hearts

preparationIn the base of your salad bowl, add the anchovy paste, the grated garlic clove, mustard, lemon juice and mayonnaise. Mix well to combine. Slowly drizzle in the olive oil while whisking to emulsify.Tear the romaine leaves into small pieces and add to the salad bowl, along with the shaved parmesan and croutons. Toss to combine.

ingredients

1 1/2 pounds cheese tortellini (frozen or *fresh)1/2 pound mild Italian sausage2 cups packed fresh spinach,Swiss chard or kale (center ribs removed)or 1/2 cup frozen spinach1 25-ounce jar marinara 1 15-ounce can diced tomatoes and their juices1/4 teaspoon salt Fresh ground pepperRed pepper flakes (optional)1 1/2 cups mozzarella cheese1/2 cup shredded Parmesan cheeseFresh basil, cut in a chiffonade, for garnish

FRIDAYEasy Tortellini Casserole

Easy tortellini casserole will feed a crowd if you have friends coming over at the last minute. Stir in a generous amount of greens to the mix: Arugula, Swiss card and spinach are all delicious in this super easy dinner. Serve with a simple salad.

preparation

Preheat oven to 400 degrees. Fill a large pot with water and a pinch of salt and bring to a boil. Once the water boils, add the tortellini and cook about 1 1/2 minutes. The pasta will continue to cook in the oven, so you want it to be al dente. *If you are using fresh cheese tortellini there is so need to boil it or cook it in advance. In a medium sauté pan over medium heat, cook the Italian sausage and break it up into small pieces. Once it's lost its raw red color, add the greens and cook it until they wilt. Add the marinara sauce and the chopped tomatoes and stir to combine. Taste for seasoning and add 1/4 teaspoon of salt, fresh ground pepper or red pepper flakes if needed. Spread 1/2 cup sauce on the bottom of a 9x13 casserole pan. Add the drained tortellini and top with the remaining sauce. Stir the casserole a bit to get sauce distributed throughout the casserole. Make sure sauce is covering the top layer of tortellini; if not, push the tortellini down into the casserole otherwise the edges of the pasta will be crispy. Top with the mozzarella and the parmesan and bake at 400 degrees in the middle of the oven for 25 minutes. Sprinkle with a chiffonade of fresh basil and serve with extra Parmesan on the side.

FRIDAYEasy Tortellini Casserole

@memorialhermann

@smartinthekitchen

Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing.

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