Dinner Meal Plan from A Couple Cooks

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Say “Hello, Healthy” over the dinner table all week long with seven days of recipes from ALDI. This week’s meal plan comes from A Couple Cooks! For more meal inspiration, check out our breakfast, lunch and snack page. Click here to download a shopping list with everything you’ll need to make these dinner recipes at home, and see all the ways ALDI can help you eat fresh and save big here.

The nutritional and special diet information provided with recipes on the site is intended to be a helpful educational resource.  The information is not intended to be a substitute for medical advice by a licensed health care professional.

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Day 1: Baked Falafel Salad Bowl

Prep Time: 1 hour, 15 minutes

Cook Time: 30 minutes

Total Time: 1 hour, 45 minutes

Serves: 4

This salad bowl features big Mediterranean flavors, with baked falafel patties and a creamy cilantro dressing.

Ingredients:

For the Salad:

1 ½ cups Dakota’s Pride Garbanzo Beans

4 cloves garlic

½ large or 1 small red onion

½ cup fresh cilantro

½ teaspoon Stonemill Ground Cumin

¼ teaspoon ground coriander

¼ teaspoon cayenne pepper

1 ½ teaspoons Stonemill Iodized Salt

3 tablespoons Carlini Pure Olive Oil

½ head large red cabbage

1 cucumber

1 pint grape tomatoes

12 to 16 cups SimplyNature Organic Mixed Greens

For the Dressing:

2 cloves garlic

1 ½ cups Friendly Farms Greek Yogurt

2 tablespoons lemon or lime juice

1 ½ tablespoons tahini

1 tablespoon Carlini Pure Olive Oil

½ teaspoon Stonemill Iodized Salt

½ cup cilantro leaves

2 tablespoons water

Directions:

For the Salad:

  1. Soak chickpeas 1 hour. Preheat oven to 375°F.

  2. Peel 4 cloves garlic; place them in the bowl of a food processor and process until minced. Peel the onion and cut it into rough chunks; add to the bowl and process again until chopped. To the bowl, add soaked chickpeas, ½ cup of fresh parsley, ½ cup of fresh cilantro, ½ teaspoon of ground cumin, ¼ teaspoon of ground coriander, ¼ teaspoon of cayenne pepper, 1 ½ teaspoons of salt and 3 tablespoons of olive oil. Process until smooth and a dough comes together, stopping occasionally to scrape down the sides of the bowl.

  3. Line a baking sheet with parchment paper. To form the falafel patties, take a few tablespoons of dough, roll it into a ball and then pat it flat. Keep the patties as uniform as possible so they have a similar thickness. Bake the patties for 24 minutes, flipping halfway through.

  4. While the patties bake, make the dressing (Creamy Cilantro Dressing below).

  5. Thinly slice the red cabbage and cucumber. Cut the grape tomatoes in half. Clean the salad greens.

  6. To serve, place greens in a large bowl. Top with falafel patties, cabbage, cucumber and tomatoes. Drizzle with dressing and serve.


Directions:

For the Dressing:

    1. Peel the garlic cloves. Place all ingredients into a blender and blend until smooth.

Nutrition Information Per Serving: 450 calories, 16g total fat, 1.5 g saturated fat, 0mg cholesterol, 1490mg sodium, 64g carbohydrate, 20g fiber, 16g sugars, 18g protein, Vitamin A 290%, Vitamin C 130%, Calcium 25%, Iron 40%

Nutrition Information Per ½ Cup Dressing: 120 calories, 7g fat, 1 g saturated fat, 5mg cholesterol, 280mg sodium, 6g carbohydrate, 1g fiber, 3g sugars, 10g protein, Vitamin A 2%, Vitamin C 6%, Calcium 15%, Iron 2%


Day 2: Roasted Two-Potato Salad with Honey Mustard Vinaigrette

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Serves: 4

This tangy, sweet dressing pairs well with roasted red and sweet potatoes; serving them over greens with hard boiled eggs makes for a fiber-filled dinner.

Ingredients:

For the Salad:

4 Goldhen Large Eggs

1 pound sweet potatoes

1 tablespoon Carlini Pure Olive Oil

1 tablespoon Stonemill Iodized Salt

Stonemill Ground Black Pepper, to taste

½ small red onion

8 cups SimplyNature Organic Mixed Greens

For the Dressing:

2 tablespoons Berryhill Honey

2 tablespoons Tuscan Garden White Vinegar

¼ cup Carlini Pure Olive Oil

2 tablespoons stone ground mustard

Directions:

For the Salad:

  1. Hard-boil the eggs, according to the Perfect Hard Boiled Eggs method.

  2. Preheat oven to 450°F.

  3. Wash the potatoes and cut them into bite-sized chunks (do not peel). In a bowl, toss the potatoes with 1 tablespoon olive oil, 1 teaspoon salt and lots of fresh ground pepper. Place the potatoes in the oven and roast until tender, about 25 to 30 minutes.

  4. Thinly slice the red onion and rinse the slices under cold water a few times to remove the bite. Slice the eggs into quarters.

  5. To serve, place the greens in a bowl. Top with warm potatoes, red onions, hard-boiled eggs and dressing.


Directions:

For the Dressing:

    1. Make the honey mustard vinaigrette by vigorously whisking together 2 tablespoons honey, 2 tablespoons white vinegar, ¼ cup olive oil and 2 tablespoons stone ground mustard.

Nutrition Information Per Serving: 220 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 720mg sodium, 23g carbohydrate, 7g fiber, 7g sugars, 8g protein, Vitamin A 240%, Vitamin C 30%, Calcium 8%, Iron 10%


Day 3: Burrito Bowl

Total Time: 45 minutes

Serves: 4

Burrito bowls are an easy hit with kids and adults alike! They’re completely customizable based on your personal tastes and diet.

Ingredients:

2 cups uncooked SimplyNature Organic Quick Cook Brown Rice

1 clove garlic

1 15.5-ounce can Dakota’s Pride Black Beans

1 handful cilantro

Stonemill Iodized Salt

1 pint grape tomatoes

1 avocado

1 ½ cups Happy Harvest Whole Kernel Corn

¼ cup Friendly Farms Sour Cream

Burman’s Hot Sauce

Directions:

  1. Make the brown rice according to the package instructions.

  2. Mince 1 clove of garlic.

  3. In a medium pot, heat 2 tablespoons olive oil. Add garlic and cook until just fragrant for about 1 to 2 minutes before it browns. Add the black beans along with the can liquid and 4 sprigs of cilantro. Bring to a boil then simmer for 15 minutes until the liquid condenses. Taste and add salt as desired.

  4. Meanwhile, wash the tomatoes and slice them in half. Remove the pit from the avocado, then remove the peel and dice it. Cut the corn on the cob. Chop ¼ cup fresh cilantro.

  5. To serve, place all components in a bowl; top with sour cream and hot sauce. If desired, serve with tortillas.


ALDI Test Kitchen Tip: Make 4-5 cups of rice and use your leftovers for the following Day 4 recipe.

Nutrition Information Per Serving:  450 calories, 16g total fat, 1.5 g saturated fat, 0mg cholesterol, 1490mg sodium, 64g carbohydrate, 20g fiber, 16g sugars, 18g protein, Vitamin A 290%, Vitamin C 130%, Calcium 25%, Iron 40%


Day 4: Healthy Rice Bowl with Kale, Red Pepper and Egg

Total Time: 45 minutes

Serves: 4

Featuring kale, red pepper and Portobello mushrooms, this brown rice bowl is topped with a fried egg for a healthy main dish that’s simple to put together. (Tip: Make twice the rice on Day 3 to save time on Day 4!)

Ingredients:

For the Rice Bowl:

2 ½ cups uncooked SimplyNature Organic Quick Cook Brown Rice

2 red bell peppers

2 Portobello mushrooms

8 cups SimplyNature Organic Chopped Kale

1/8 teaspoon Stonemill Crushed Red Pepper

1 tablespoon Fusia Soy Sauce

4 Goldhen Large Eggs

1 lime

For the Marinade:

2 tablespoons Carlini Pure Olive Oil

4 cloves garlic

2 tablespoons minced fresh ginger

Stonemill Iodized Salt

Stonemill Ground Black Pepper

Directions:

  1. Cook the rice according to the package instructions.

  2. Prep the ingredients: Slice the red peppers and Portobello mushrooms. Remove the stems of the kale and chop into bite-sized pieces. Mince 4 cloves garlic and 2 tablespoons of fresh ginger.

  3. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the garlic and ginger and cook for about 30 seconds until the garlic just starts to turn brown. Add the red peppers and mushrooms and sauté for about 4 minutes. Season with another pinch of salt and pepper. Add the kale and sauté until tender, another 4 minutes. Season with another pinch of salt, 1/8 teaspoon red pepper flakes and 1 teaspoon soy sauce.

  4. While the vegetables are cooking, in another skillet prepare 4 eggs over-easy.

  5. To serve, place rice in a bowl, then top with vegetables and egg. Serve with a squeeze of lime juice.


Nutrition Information Per Serving: 520 calories, 23g fat, 3.5g saturated fat, 185mg cholesterol, 910mg sodium, 70g carbohydrate, 8g fiber, 8g sugars, 13g protein, Vitamin A 440%, Vitamin C 80%, Calcium 15%, Iron 35%


Day 5: Shrimp Tostadas

Prep Time: 10 minutes (plus 15 minutes to refrigerate)

Cook Time: 20 minutes

Total Time: 30 minutes (plus 15 minutes to refrigerate)

Serves: 8 tostadas

These crispy tortillas are loaded with mashed black beans, a cumin-marinated shrimp ceviche salad and loads of lime.

Ingredients:

2 ½ cups Sea Queen Medium Cooked Shrimp, thawed and chopped

2 mini cucumbers, diced

1 cup diced red onion, divided

5 teaspoons minced jalapeño, divided

1 cup grape tomatoes, quartered

¼ cup cilantro, chopped

5 tablespoons lime juice

2 tablespoons Burman’s Hot Sauce

¾ teaspoon Stonemill Iodized Salt, plus additional to taste

8 Pueblo Lindo White Corn Tortillas

2 tablespoons + 1 teaspoon Carlini Canola Oil, divided

1 15.5-ounce can Dakota’s Pride Black Beans, drained, liquid reserved

Stonemill Ground Black Pepper, to taste

Directions:

  1. Preheat oven to 400°F.

  2. In a large bowl, combine the shrimp, cucumbers, ½ cup red onion, 1 teaspoon jalapeño, tomatoes, cilantro, lime juice, hot sauce and ¾ teaspoon salt. Stir until well combined. Refrigerate for 15 minutes.

  3. Lightly brush both sides of each tortilla with the 2 tablespoons oil. Place on a baking sheet and bake for 10 minutes until crispy. Season to taste with salt.

  4. In a small skillet, heat the remaining oil over medium-high heat. Sauté the remaining onion and jalapeño until tender, about 5 minutes.

  5. Add the black beans and just enough reserved liquid to submerge the beans. Cook for 5 minutes; add more liquid if needed.

  6. Mash the beans, add salt and pepper to taste.

  7. Spread the beans onto each tostada, top with the shrimp salad.


Nutrition Information Per Serving: 210 calories, 5g fat, 0g saturate fat, 45mg cholesterol, 630mg sodium, 30g carbohydrate, 7g fiber, 4g sugars, 13g protein, Vitamin A 4%, Vitamin C 20%, Calcium 8%, Iron 2%


Day 6: Chunky Vegetable Minestrone

Prep Time: 30 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 20 minutes

Serves: 12

An Italian main dish that’s comforting and bright, this soup features tomatoes, white beans and tortellini.

Ingredients:

2 tablespoons Carlini Extra Virgin Olive Oil

2 cloves garlic, minced

2 cups yellow onion, chopped

1 teaspoon Stonemill Iodized Salt, plus additional to taste

¾ cup chopped celery

1 cup chopped Kern Ridge carrots

1 cup chopped red bell pepper

2 cups chopped zucchini

2 cups chopped sweet potato

1 teaspoon Stonemill Basil Leaves

1 teaspoon Stonemill Oregano

1 28-ounce can Happy Harvest Crushed Tomatoes

4 cups SimplyNature Organic Low Sodium Chicken Broth

1 cup Priano Spinach Ricotta Tortellini

2 cups Dakota’s Pride Great Northern Beans, drained and rinsed

5 ounces SimplyNature Organic Baby Spinach

Stonemill Ground Black Pepper, to taste

Priano Parmesan Wedge

Directions:

  1. In a large pot, heat olive oil over medium heat. Add garlic, onion and salt. Cook until fragrant and translucent, about 5 minutes.

  2. Add celery, carrots, bell pepper, zucchini, sweet potato, basil and oregano. Continue to cook for another 5 minutes, stirring occasionally.

  3. Add the crushed tomatoes and chicken broth; bring mixture to a boil.

  4. Reduce heat to low and simmer, uncovered, for another 20 minutes or until sweet potatoes can be easily pierced with the tip of a knife.

  5. Stir in the tortellini and beans, simmer for 15 minutes or until pasta is al dente. Vegetables should be tender, not mushy.

  6. Remove from heat and stir in spinach to wilt. Season to taste with salt and pepper.

  7. Serve soup topped with freshly grated Parmesan and black pepper to taste.


ALDI Test Kitchen Tip: Though the recipe calls for chicken broth, it can easily be made vegetarian by using water or vegetable broth instead.

Nutrition Information Per Serving: 140 calories, 3g fat, .5g saturated fat, 5mg cholesterol, 22g carbohydrate, 5g fiber, 7g sugar, 6g protein, Vitamin A 100%, Vitamin C 60%, Calcium 8%, Iron 15%


Day 7: Zucchini Rollups

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Serves: 3

Instead of lasagna noodles, this recipe uses grilled zucchini rolled into spirals and covered in marinara and cheese.  

Ingredients:

3 zucchini, sliced lengthwise

1 teaspoon Stonemill Iodized Salt, divided

1 ½ teaspoons Stonemill Ground Black Pepper, divided

2 tablespoons Carlini Extra Virgin Olive Oil

½ cup SimplyNature Organic Baby Spinach, finely chopped

2 cloves garlic, minced

½ cup Priano Part Skim Milk Ricotta Cheese

¼ cup Chef’s Cupboard Plain Bread Crumbs

1 cup Priano Chunky Marinara Pasta Sauce

½ cup SimplyNature Organic Shredded Mozzarella Cheese

¼ cup Priano Shredded Parmesan Cheese

Directions:

  1. Preheat grill or electric/indoor grill to medium heat. Preheat oven to 375°F.

  2. In a medium bowl, combine zucchini, ½ teaspoon salt, 1 teaspoon black pepper and olive oil. Grill 1 minute per side to soften. Reserve and allow to cool.

  3. In a medium bowl, combine ½ teaspoon salt, ½ teaspoon black pepper, spinach, garlic, ricotta cheese and bread crumbs. Spread spinach mixture over zucchini slices. Roll the zucchini up and place seam side down in a casserole dish. Cover with pasta sauce and top with mozzarella and Parmesan cheese. Bake for 30 minutes or until bubbly.


Nutrition Information Per Serving: 340 calories, 22g fat, 8g saturated fat, 30mg cholesterol, 1500mg sodium, 29g carbohydrate, 6g fiber, 12g sugars, 20g protein, Vitamin A 30%, Vitamin C 100%, Calcium 50%, Iron 15%

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