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March 27-30 Menu and Weekly Shopping List tested March 19-22

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Menu

Monday – Rosemary Garlic Chicken, Quinoa, Green Beans, and Sweet Potato Rounds

Tuesday -Quick Salmon with Citrus Chili Glaze, Asparagus, and Side Salad

Wednesday – Black Bean Burgers on Whole Wheat Buns; Mashed Sweet Potatoes and Apple Slices

Thursday – Asian Chicken Soup

Despite what the pictures suggest, these meals are fast, easy, healthy, and delicious! Aside from baking the sweet potatoes on Monday morning while I got the kids ready for school, I did not do much pre-prep – these recipes are so easy, you won’t have to either!    Try them, your family will love them!

Recipe

Rosemary Garlic Chicken, Quinoa, Green Beans and Sweet Potato Rounds

Rosemary Garlic Chicken and Brown Rice, Green Beans and Sweet Potato Rounds

Serves 2 adults and 2 kids plus 3 lunches

Rating: 9

Ingredients

1 sweet potato

canola oil spray

1.5 lbs. boneless, skinless chicken breast

3 garlic cloves, minced

2 t rosemary

1 C quinoa

3/4 t salt, divided

3 C frozen or fresh green beans

2 t butter or margarine

Instructions

Make Ahead:

Preheat oven to 375

1. Wash sweet potatoes, poke potato skin with a fork to make a few holes, and bake for 45 minutes. Store in refrigerator until ready for use.

Dinner Prep

Pre-heat oven to 375

1. Wash and cut chicken and put in lightly sprayed roasting pan.

2. Spread minced garlic over all of the chicken and sprinkle rosemary over a 1/3 of the chicken.

3. Pop in the oven for 15-20 minutes.

4. Make quinoa according to package directions.  It should be ready as the chicken is coming out.

5. Cook green beans in the microwave, or on the stove top.  Portion on plates.

6. Cut sweet potato into rounds (leave skin on).  Warm and portion on plates.

7. When Chicken is ready (clear juices when cut, and meat springs back to the touch), portion on plate with quinoa.

8. Serve and smile knowing Thursday’s meal and several lunches are in the bag!

Pre-Prep Opportunities

1. Bake sweet potatoes and/or chicken a day ahead – when you have time.  Store in refrigerator until ready to use.

Recipe

Salmon with Citrus Chili Glaze, Asparagus, and Side Salad

Salmon with Citrus Chili Glaze, Asparagus, and Side Salad

Serves 2 Adults and 2 Kids

Rating: 9.5

Ingredients

1 bunch asparagus, washed, and hard stem broken off

1/2 C rice wine

1/4 C rice wine vinegar

2 stalks  lemon grass, outer layers removed

3 T chopped onion

1 T minced garlic

juice and zest of 1 orange and 1 lime

1/4 C sweet chili sauce

4 quarter-size slices fresh ginger

4  5 oz. pieces Pacific salmon

1 t thyme

Instructions

1. Boil water in deep pot. Hopefully the same pot and water can be used to steam the fish.

2. Blanche asparagus in boiling water for 3 minutes.  Turn off heat, remove asparagus from water and cool with cold water and ice. Set aside.

3. Re-use boiled water for fish.  Bring water to a boil again.  This should not take long.

4. Meanwhile, boil rice wine and rice wine vinegar until reduced by half.

5. Mince t T lemon grass, cut the rest into 3 in. strips.

6. Add minced lemon grass to rice wine mixture, reduce heat to medium and then add onion, garlic, juices and zest. Cook 3 minutes. Add chili sauce and cook until thickened, about 20 minutes.

7. As sauce cooks, prepare the side salad and portion on each plate.

8. While the sauce is still cooking, put lemon grass stalks and ginger in the steamer which should be boiling now.

9. Place fish on lemon grass/ginger and sprinkle thyme on top. Cook, covered, until just opaque in center, 8 minutes.

10. Spoon some sauce in the bottom of your serving bowls. Place salmon on top and finish with a generous drizzle of sauce.

Pre-Prep Opportunities

1. Blanche asparagus up to a day ahead.  Store in refrigerator until ready to use.

2. Make chili sauce up to a day ahead. Store in refrigerator until ready to use.

Recipe

Black Bean Burgers on Whole Wheat Buns; Mashed Sweet Potatoes and Apple Slices

Black Bean Burgers on Whole Wheat Buns, Mashed Sweet Potatoes, and Apple Slices

Source: Principalchef.com

Serves 2 adults and 2 kids plus ~3 lunches

Rating: 9

Ingredients

2 sweet potatoes

1 T butter

2 Apples

1-2 carrots

1 15 oz. can black beans

1/4 t chili powder

1/4 t salt

1/2 t cumin

1/2 C whole wheat flour

3 green onions finely chopped or 1/4 C chopped onion

1 bell pepper, finely chopped

1 C salsa

1 C bread crumbs or gluten-free equivalent

Pinch Salt


Instructions

1.  Pull remaining cooked sweet potatoes out of the refrigerator and peel skin off while they are still cold. Set sweet potato “meat” aside.

2.  Slice and steam carrots until soft.

3. Combine carrots and black beans and mash with potato masher.

4. Add remaining ingredients (except sweet potato, butter, or apple these make up your side dishes).  If you need to thicken up the patty mixture, add more bread crumbs; If it’s too thick, add more salsa.

5. Shape into patties. (depending on how big you make them you can get 6-8 patties,  I got 8.)

6. Cook on a lightly sprayed griddle on medium heat for 3-4 minutes per side or until a little crisp on the outside. You can cook on the grill but you may want to do on an iron skillet or another grill friendly surface just to make sure they stay in one piece.

7. While the patties are cooking, warm the sweet potatoes with 2 t butter or margarine and a pinch of salt. Portion across plates.

8. Slice an apple and divide among plates.

9. Put on a bun (or 1/2 of a bun or even a 1/4 of a bun), add your favorite condiments, and you are living the vegetarian dream.

Pre-Prep Opportunities

1. Make the sweet potatoes ahead of time. Store in refrigerator until ready to use.

2. Make the bean mixture ahead of time and form into patties.  Store in the refrigerator until ready to use.

Recipe

Asian Chicken Soup

Asian Chicken Soup

Serves 2 Adults and 2 Kids

Rating: 9.5

Ingredients

3/4 C white or brown rice, cooked

6 C Chicken Stock

1 minced onion

2 carrots chopped

1/2 C chopped celery

1 lb. chicken, cooked and shredded

1/4 C Braggs Liquid Amino Acids

2 slices of ginger, about the diameter of a nickel

one half lime, juiced

one half lime, cut into 4 pieces, for garnish

Instructions

1. Make rice up to a day ahead and store in refrigerator until ready to use. Try to use brown rice if making ahead as it has more nutrients than white rice.

2. Put chicken stock in a soup pot.

3. Add remaining ingredients except for limes reserved for garnish.

4. Bring to a boil and serve!

Pre-Prep Opportunities

1. Make rice up to a day ahead and store in refrigerator.

2. Make entire recipe ahead of time and store in refrigerator.  Let the flavors marinate!

3. Hopefully the chicken was cooked earlier in the week so all you had to do was shred it. Otherwise cook the chicken ahead of time and store in refrigerator.

Shopping List

Entrees

2.5 lbs. boneless skinless chicken breasts

1.25 lbs. Salmon

Vegetables

3 sweet potatoes

1 bunch asparagus

4 garlic cloves

1 onion minced

2 stalks lemon grass

1″ piece fresh ginger

3 green onions, chopped (or 1/4 C chopped onion)

4 carrots, chopped

1 bell pepper, chopped

1/2 C chopped celery (optional, only if you already have it left over from something else)

Fruit

1 orange

2 limes

1-2 Apples

Dry Goods

canola oil spray

salt, pepper

2 t rosemary

1 C quinoa

3/4 C brown rice or white rice

1/2 C rice wine

1/4 C rice wine vinegar

1/4 C sweet chili sauce

1 t thyme

1 T sesame seeds

1/2 C whole wheat flour

1/4 t chili powder

1/4 t salt

1/2 t cumin

1 15-oz Can Black Beans, Drained

1 Cup Salsa (Thicker is Better)

1 Cup Bread Crumbs

6 C Chicken Stock

1/4 C Braggs Liquid Amino Acids

Dairy

3 T butter

Frozen

10 oz. pkg green beans

BBQ Chicken Rub, Potato Skins, and Green Beans

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They say surrounding yourself with great people is a key element of success.  I agree. As such, I do not hesitate to research, use, and source great recipes for this blog. This particular recipe comes from Prinicpalchef.com.   The writer of Principalchef.com, a friend, superintendent and food aficionado, brings his family and friends together through easy, party-friendly recipes. I think you and your family will enjoy this meal – and the blog!

Pre-prep is key to this meal.  It’s not that it takes a long time, but the rub needs time to absorb into the chicken and the potatoes need an hour to cook – all work that can be done before dinner time meal prep.

Yesterday I readied the chicken and baked the potatoes.

Preparing the Chicken

Making the Rub

Tonight I prepared the potato skins and baked the chicken. I also baked a little extra “unrubbed” chicken for lunches this week.

Baking the potatoes and chicken

The Verdict

9.5’s and 10’s!  Everyone loved the flavor, even my discerning daughter.  The chicken was moist and flavorful. The potato skins were also flavorful and went well with the chicken.  Get the pre-prep done and dinner is a cinch!

Recipes

BBQ Chicken Rub, Potato Skins, and Green Beans

Serves 2 Adults and 2 Kids + 2-3 lunches

BBQ Chicken Rub, Potato Skins, and Green Beans

Ingredients

3 Idaho russet potatoes

canola oil spray

For the rub:

.       2 T Paprika (I used Penzey’s Smoked Paprika)

·        1/4 t  Ground Black Pepper

·         1 1/2 t  Kosher Salt

·         1 1/2 t  Sugar

·        1 1/2 t Chili Powder (Ancho Chili Powder is Very Nice)

·         3/4 t Garlic Powder

·         3/4 t Cup Onion Powder

·         pinch Cayenne Pepper (This is low heat – add more if you want it!)

For the Rest of the Meal:

1.75 lbs boneless skinless chicken breast

olive oil spray

1-2 cloves garlic, minced

salt, pepper, paprika

2 T grated parmesan (cow’s milk) or manchenga (sheep’s milk) cheese

1 T minced parsley

1 t chili powder

3 C fresh or frozen green beans

4 C salad greens

handful of sunflower seeds

1 carrot cut into disks

Make Ahead:

Potatoes – Make 1-2 days ahead of time.

Spray potatoes with canola oil spray.

Bake at 425 for 1 hour or until done – when a fork pierces potato easily

Set aside

Rub – Make up to 3 weeks ahead of time.

Mix all rub ingredients together.

Make Chicken – Make up to 1 day ahead of time.

Wash and dry chicken. Cut into 3” pieces. Make 3.5 lbs of chicken and you will have your chicken done for later in the week!

Massage rub into chicken. Wrap in plastic and store in refrigerator so chicken absorbs flavors of rub.

Instructions

Pre heat oven to 425

  1. Take chicken and leftover red sauce (salsa) out of refrigerator.
  2. Cut potatoes in half and scoop out centers leaving ¼ –  ½ “ layer of potato.
  3. Cut each ½ into 3 lengthwise strips.
  4. Place on baking sheet and spray insides of potato with olive oil spray.
  5. Top with garlic, paprika, parmesan or manchenga, parsley, and chili powder.
  6. Place chicken in lightly sprayed baking pan.
  7. Bake chicken for 20 -25 minutes.
  8. Add potato skins to oven for 10 minutes to heat through.
  9. Add 2 T lime juice,  ½ t kosher salt, and pepper to taste. Stir to blend.
  10. Place green beans in microwave safe container and microwave for 3 minutes or until done.
  11. Portion greens and salad topping for side salads. Top with no oil or low fat dressing.
  12. Plate chicken, green beans, and potatoes topped with salsa.
  13. Serve! Cowboy hats optional…

Pre-Prep Opportunities

2. Combine spices and store in a dry place until ready to use.

3. Make the spice rub for tomorrow.

4. Wash and dry chicken for the week.  Rub in spices, wrap in wax paper, and store in refrigerator until tomorrow so chicken can absorb the flavor.

Avocado and Cashew Enchiladas with Mild Red Sauce and Side Salad

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Avocado and Cashew Enchilada with Mild Red Sauce and Mango and Blueberries

Just when you think you have it figured out, someone changes the rules. Last week I was raving that my kids were not missing the meat in my vegetarian meals.  This week, they missed the meat! The Avocado and Cashew Enchiladas were quite good, but the food was so soft it lacked texture – my kids liked the flavor but needed a psychological proxy for meat.  Black beans or kidney beans, butternut squash chunks, more coarsely chopped cashews, peas – something to “chew on” – would have been beneficial additions.  I do think I will make these again, but will experiment with adding different “meat textures”. Do you have any ideas? Please reply and share!

Avocado

You might be thinking that this meal is too high in fat / calories.  But this recipe only calls for 2 avocados for 4 servings. Avocados often get a bad rap because of their fat content.  However it is the very nature of the avocado’s fat content that makes it a heart healthy food with anti-inflammatory properties.  Avocados are also considered a “nutrient-rich” food and help with the absorption of important anti-oxidants.  Not all fat is the same…

The Verdict

The kids rated the meal an 8.  They thought with some chicken, the meal would be a 10.  My husband and I both gave the meal a 9.5 and did not have any “meat withdrawals…”

Avocado and Cashew Enchiladas with Mild Red Sauce

Getting Ahead

Tonight is the night to get ahead for the week. While the enchiladas were baking, I rubbed the week’s chicken with the BBQ rub in tomorrow’s recipe and while we ate I baked it.  I also baked the potatoes that will be used on Tuesday and Thursday. Prioritizing healthy home cooked meals for my family is easier some days than others. I think tomorrow will be easy!

Recipe

Avocado and Cashew Enchiladas with Mild Red Sauce and Side Salad

Serves 2 Adults and 2 Kids

Ingredients

For the Red Sauce:

1 lb. tomatoes, cut in chunks

2 bell peppers, cut in chunks

2 onions, cut into chunks

2 large cloves garlic

½ t salt

¼ t cumin

1/8 t black pepper

3 T lime juice

1/4 c cilantro

1/4 t chopped jalapeno pepper (optional)

For the Enchiladas:

2 medium sized avocados – ripe

juice from 1 lemon

1 medium tomato, seeded and chopped

4 finely minced scallions

½ C finely minced cilantro (or parsley if cilantro is not for you)

1 C finely chopped cashews, toasted

1/3 C plain yogurt

1 medium clove garlic

1/8 t salt

canola oil spray

8 corn tortillas (or flour if corn is not for you)

Instructions

Pre Heat Oven 325

  1. Make the red sauce OR buy enchilada sauce or salsa.
    1. If making red sauce, combine all sauce ingredients in food processor and puree.
    2. Make the Enchilada filling
      1. Mash avocados until smooth. Add lemon juice to prevent browning.
      2. Add remaining ingredients through salt.  Mix well.
      3. Make Enchiladas
        1. Pour a small amount of sauce in the bottom of the lightly sprayed baking pan.
        2. Heat griddle and lightly spray with canola oil.
        3. Place tortillas on griddle and heat 1 minutes on each side.
        4. Scoop ½ C avocado mixture  on to tortilla in a line.
        5. Roll tortilla and place in a lightly sprayed baking dish.
        6. Repeat 7 times.
        7. Pour remaining sauce over enchiladas.
        8. Place baking dish in oven for 30 minutes.
        9. While enchiladas are cooking, portion greens and make a small side salad on each plate. Top with no oil or low fat salad dressing.
        10. Serve 1-2 enchiladas per plate and serve!

March 12-15 Weekly Menu, Recipes and Shopping List, Tested March 5-8

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Menu

Monday: Avocado and Cashew Enchiladas with mild red sauce and a side of fruit

Tuesday: BBQ Chicken Rub, potato skins, and green beans

Wednesday: Baked Salmon, Peas, and side salad

Thursday: BBQ Chicken wraps with potato, onions, cheese, bell pepper and left over salsa – use lettuce or tortillas, with mangos and blueberries


Themes for the week:  Rubs and pre-prep.  Getting dinner ready ahead of time, when you have time to squeeze it in will make your meals taste better and make dinner prep a lot less stressful this week. I found inspiration for this week’s menu on principalchef.com. There are several recipes that look delicious and easy.  I am always looking for fresh ideas.  and have never used a rub in a recipe on this blog. When I saw this recipe, which looked delicious, I had to try it.  I’m happy to say, the recipe didn’t disappoint.  Stay tuned and I will tell you more next week.

Recipe

Avocado and Cashew Enchiladas with mild red sauce

Serves 2 Adults and 2 Kids + 1 lunch

Ingredients

For the Red Sauce (salsa):

1 lb. tomatoes, cut in chunks

2 bell peppers, cut in chunks

2 onions, cut into chunks

2 large cloves garlic

½ t salt

¼ t cumin

1/8 t black pepper

3 T lime juice

1/4 c cilantro

1/4 t chopped jalapeno pepper (optional)

For the Enchiladas:

2 medium sized avocados – ripe

juice from 1 lemon

2 medium tomatoes, seeded and coarsely chopped

4 finely minced scallions

½ C finely minced cilantro (or parsley if cilantro is not for you)

1 C finely chopped cashews, toasted

1/3 C plain yogurt

1 medium clove garlic

1/8 t salt

canola oil spray

8 corn tortillas (or flour if corn is not for you)

Instructions

Pre Heat Oven 325

  1. Make the red sauce OR buy enchilada sauce or salsa.
    1. If making red sauce, combine all sauce ingredients in food processor and puree.
    2. Make the Enchilada filling
      1. Mash avocados until smooth. Add lemon juice to prevent browning.
      2. Add remaining ingredients through salt.  Mix well.
      3. Make Enchiladas
        1. Pour a small amount of sauce in the bottom of the lightly sprayed baking pan.
        2. Heat griddle and lightly spray with canola oil.
        3. Place tortillas on griddle and heat 1 minutes on each side.
        4. Scoop ½ C avocado mixture onto tortilla in a line.
        5. Roll tortilla and place in a lightly sprayed baking dish.
        6. Repeat 7 times.
        7. Pour remaining sauce over enchiladas.
        8. Place baking dish in oven for 30 minutes.
        9. Pop in Potatoes for tomorrows dinner.  You will need to leave them in 30 minutes longer than the enchiladas to make sure they are cooked through. (When they are done, store in refrigerator until next day when you prepare dinner)
        10. While enchiladas are cooking, prepare a side of fruit or make a salad.
        11. Prepare the rub for the chicken tomorrow, wash and dry the chicken for the week, rub in the spice rub, wrap in wax paper and store in the refrigerator until next day.
        12. Serve 1-2 enchiladas per plate and serve!

Pre-Prep Opportunities

1. For the red sauce:  Cut the tomato, pepper, and onion ahead of time and store in the refrigerator.

2. Combine spices and store in a dry place until ready to use.

3. Make the spice rub for tomorrow.

4. Wash and dry chicken for the week.  Rub in spices, wrap in wax paper, and store in refrigerator until tomorrow so chicken can absorb the flavor.

Recipes

BBQ Chicken Rub, Potato Skins, and Green Beans

Serves 2 Adults and 2 Kids + 2-3 lunches

Ingredients

3 Idaho russet potatoes

canola oil spray

For the rub:

.       2 T Paprika (I used Penzey’s Smoked Paprika)

·        1/4 t  Ground Black Pepper

·         1 1/2 t  Kosher Salt

·         1 1/2 t  Sugar

·        1 1/2 t Chili Powder (Ancho Chili Powder is Very Nice)

·         3/4 t Garlic Powder

·         3/4 t Cup Onion Powder

·         pinch Cayenne Pepper (This is low heat – add more if you want it!)

For the Rest of the Meal:

1.75 lbs boneless skinless chicken breast

olive oil spray

1-2 cloves garlic, minced

salt, pepper, paprika

2 T grated parmesan (cow’s milk) or manchenga (sheep’s milk) cheese

1 T minced parsley

1 t chili powder

3 C fresh or frozen green beans

Make Ahead:

Potatoes – Make 1-2 days ahead of time.

Spray potatoes with canola oil spray.

Bake at 425 for 1 hour or until done – when a fork pierces potato easily

Set aside

Rub – Make up to 3 weeks ahead of trime.

Mix all rub ingredients together.

Make Chicken – Make up to 1 day ahead of time.

Wash and dry chicken. Cut into 3” pieces. Make 3.5 lbs of chicken and you will have your chicken done for later in the week!

Massage rub into chicken. Wrap in plastic and store in refrigerator so chicken absorbs flavors of rub.

Instructions

Pre heat oven to 425

  1. Take chicken and leftover red sauce (salsa) out of refrigerator.
  2. Cut potatoes in half and scoop out centers leaving ¼ –  ½ “ layer of potato.
  3. Cut each ½ into 3 lengthwise strips.
  4. Place on baking sheet and spray insides of potato with olive oil spray.
  5. Top with garlic, paprika, parmesan or manchenga, parsley, and chili powder.
  6. Place chicken in lightly sprayed baking pan.
  7. Bake chicken for 20 -25 minutes.
  8. Add potato skins to oven for 10 minutes to heat through.
  9. Add 2 T lime juice,  ½ t kosher salt, and pepper to taste. Stir to blend.
  10. Place green beans in microwave safe container and microwave for 3 minutes or until done.
  11. Plate chicken, green beans, and potatoes topped with salsa.
  12. Serve! Cowboy hats optional…

Pre-Prep Opportunities

2. Combine spices and store in a dry place until ready to use.

3. Make the spice rub for tomorrow.

4. Wash and dry chicken for the week.  Rub in spices, wrap in wax paper, and store in refrigerator until tomorrow so chicken can absorb the flavor.

Recipes

Baked Salmon With Basil and Garlic

Serves 2 Adults and 2 Kids

Baked Salmon, Peas, and Side Salad

Ingredients

1 T garlic powder

1 t dried basil

1/2 teaspoon salt

1.75 lbs. Salmon

canola oil spray

4 lemon wedges

Instructions

  1. Stir together the garlic powder, basil, and salt in a small bowl; rub in equal amounts onto the salmon fillets.
  2. Spray canola oil in baking dish and place salmon in dish. Cook salmon at 375 for about 15-20 minutes until fish springs back to touch or flakes easily with a fork.
  3.  While salmon is cooking, portion greens and make a side salad.
  4.  Warm peas in microwave.
  5.  When salmon is done, portion peas on each plate and serve each piece of salmon with a lemon wedge.

Recipe

BBQ Chicken wraps with potato, onions, cheese, bell pepper and left over salsa – use lettuce or tortillas

Serves 2 Adults and 2 Kids + 2-3 lunches

BBQ Chicken Wraps

Ingredients

½ C onions, diced

1 bell pepper, diced

1.75 lbs. BBQ chicken, cooked (hopefully made earlier in the week)

left over potatoes that were scooped and saved earlier in the week

left over salsa from earlier in the week

canola oil spray

8 tortillas or 8 lettuce wraps or a combination of both

1 C cheddar cheese (or preferred substitute)

Instructions

  1. Saute onions and bell pepper until tender.
  2. Add chicken, potatoes, and salsa until warm.
  3. Heat tortillas on a lightly sprayed griddle on medium heat, one minute a side.
  4. Stir cheese into chicken mixture.  Scoop ½ C of mixture into each tortilla or lettuce wrap
  5. Serve with some fruit on the side and revel in the fact that you can be rewarded for doing very little work!

Shopping List

Entrees

3.5 lbs. boneless skinless chicken breast

1.75 lbs. salmon

Fruit

2 limes

2 lemons

4-8 sturdy lettuce leaves for chicken wraps

1 mango

1 pint blueberries

Vegetables

4 C lettuce/ greens

3 potatoes

5 cloves garlic

1.75 lbs. Tomatoes (1 lb. + 4)

3 bell peppers

3 onions

¼ t jalapeño pepper (optional)

2 ripe avocados

4 scallions

1 bunch cilantro

Dry Goods

Canola oil spray

Olive oil spray

2-3 T Barbecue sauce (hopefully you have an opened bottle in your refrigerator.)

2 T  C smoked paprika

¼ t paprika

1/2 t + a little black pepper

1 1/2 t kosher salt

1 1/2 t  white sugar

1 1/2 t   + 1 t chili powder or ancho chili powder

3/4 t + 1 T garlic powder

3/4 t onion powder

pinch cayenne

¼ t cumin

1 C cashews

4-8 tortillas

8 corn tortillas

1 T dried basil

1 T minced parsley

Dairy

1 T grated parmesan or manchenga cheese

1/3 C plain yogurt (cow, goat or sheep milk or preferred substitute)

1 C cheddar cheese (or preferred substitute)

Frozen

3 C green beans

3 C peas

Baked Lemon-Garlic Tilapia, Yam Rounds, Zucchini

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tilapia

Synergy achieves something higher, better, not achievable by the individual parts. 1 + 1 = 3. It’s like putting an outfit together using ordinary accessories and creating the “Wow!” factor. If the pieces aren’t working together, you may not get that ‘second look’ as you walk down the street…

That is what happened with tonight’s dinner.  Each part was delicious.  The family LOVED the tilapia, LOVED the Yams, and the kids did not reject the zucchini. (That is a good thing.) But the meal didn’t work together to produce the “degustation” that gets the oohs and ahhhs of an amazing meal. Between you and me, it was the seasoning of the yams that got in the way.  I flavored them the way I usually do with cinnamon and a few drips of maple syrup.  It was delicious but didn’t add to the synergy of the meal. It felt like it belonged to a different meal.

I got started on this meal a day ahead when I cooked the yams in the oven for about an hour.  I stored them in the refrigerator until I was ready to use them.  Making the tilapia was very easy.  I rinsed the fish and patted dry.  I poured the lemon juice on top of the fish, sprinkled on the spices, and placed in the oven. While the tilapia was cooking, I cut the yams into rounds, sprinkled cinnamon and drizzled a bit of maple syrup and warmed in the microwave.  Next I cut the zucchini and quickly sautéed in a pan lightly sprayed with olive oil.  I sprinkled a pinch of salt on top.  I plated everything and served.

The Verdict

As I mentioned, everyone loved the components of the meal.  But as my daughter deftly, or not so deftly, pointed out, “I like everything, but it doesn’t go together.” The easy fix: season the yams with something more savory. Perhaps just a pinch of salt. I think the cinnamon and maple take away from the dish at large.  Or substitute the yams with a different vegetable.    Lesson learned: Think Synergy!

Recipe

Baked Lemon-Garlic Tilapia, Yam Rounds, Zucchini

Serves 2 Adults and 2 Kids

Baked Lemon Garlic Tilapia, Yam Rounds and Zucchini

Baked Lemon Garlic Tilapia, Yam Rounds and Zucchini

Ingredients

2 yams

1.75 lbs. tilapia fillets

3 T fresh lemon juice

1 t basil

1 t dried parsley flakes

1 t paprika

1 t dried thyme

1/2 t salt + a pinch

2 zucchini

pepper to taste

Make Ahead

1. Bake yams in 350 oven for 45 minutes or until easily pierced with a fork. If time has passed you by on this one, and that has happened to me more than once, pull a frozen vegetable out of the freezer and cook that in the microwave.

Instructions

Pre heat oven to 375
1. Lightly spray a roasting pan.

2. Measure out and combine spices.

3. Place tilapia in pan, and pour lemon juice on top, followed by spices.

4. Place in oven for 20-30 minutes or until tilapia cracks and springs back to the touch.

5. Consider making the brown rice for tomorrow…

6. While tilapia is cooking, slice zucchini, place in a sauté pan lightly sprayed with canola oil and sauté until just tender. Add 1/2 T butter or vegetable based margarine on zucchini and sprinkle one pinch of salt.

7. Cut yams into 1/2″ rounds.  sprinkle two pinches of salt on top – just enough to catch the taste buds, and warm in the microwave for 45 seconds – 1 minute or until just cooked through.

8.  Plate yams, zucchini and fish and serve!


Pre Prep Opportunities

1. Make the yams earlier in the week and store in the refrigerator.

2. Cut zucchini and store in refrigerator until ready to use.

3. Pre-measure spices for fish and store in an airtight container until ready to use.

Pasta and Vegetable Gratin and Side Salad

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I have been serving one vegetarian meal a week for the last few months. In the beginning, my kids were asking, “Why?”  (Meaning, why would I serve a meal with out meat?!)  I explained the benefits to their bodies and their planet.  They looked at me like I was crazy but indulged me and now they are getting used to this routine. They don’t ask where the meat is.  They are actually enjoying the vegetarian dinners and tonight was another win.  Pasta Vegetable Gratin is a healthy twist on mac n cheese that will have your whole family smiling.

My dinner prep began by making the pasta.  As the pasta cooked, I moved to the frozen broccoli (because it was easier than cutting fresh broccoli), cooked it in the microwave and cut it into very small, maybe even unrecognizable, pieces.  Next I warmed the frozen peas in the microwave, diced the yellow squash, and set the veggies aside.

When the pasta was done, I drained it and placed it in a lightly sprayed roasting dish, adding the peas, broccoli, and squash on top and mixing them into the pasta.  Lastly, I sprinkled the cheese on top and lightly stirred into the pasta.

Then it was time to make the sauce. First I melted the butter in the sauce pan. Then I stirred in flour for about a minute and then added the milk.  After bringing the mixture to a boil I mixed in the parmesan/manchenga cheese and the spices, and poured it over the pasta.

Due to an cow’s milk allergy in my house I used coconut milk drink instead. (This is not coconut milk that comes in a can. This is called coconut milk drink – it is an alternative to cow’s milk and comes in a shelf stable container and is usually displayed near the milk.)  It is a great alternative and doesn’t have a “coconut” taste.  However, it is a bit runnier than regular milk.  I should have added less. The recipe calls for 2 1/4 C of milk.  When I make this again and use coconut milk drink, I will only use about 1 3/4 C.

Cooking Frozen Broccoli

Making the Pasta

Chopped Broccoli and Peas

Mixing Vegetables into Pasta

Sprinkling the Cheese

Casserole Ready for Oven

I baked the casserole for 30 minutes and served.

Pasta and Vegetable Gratin and Side Salad for 4

The Verdict

Pasta and vegetable gratin is a winner! My son rated the dish a 9.5, my husband a 10 (and he likes his meat…) and my toughest critic, my daughter, rated it a 9.  The flavors blend nicely and the coconut milk drink just blended right in. I forgot to put the breadcrumbs (no surprise…) on top but everyone liked it just the same.  It would probably enhance the flavor so if you are not opposed to gluten, add the bread crumbs when you make this vegetarian dish that non-vegetarians will love!

Recipe 

Pasta and Vegetable Gratin and Side Salad

Serves 2 Adults and 2 Kids for 2 meals or 1 meal and lunches

Pasta and Vegetable Gratin with Side Salad

Ingredients

16 oz. penne pasta

1 yellow squash, diced

1 bell pepper, diced

2 scallions, finely diced

1 C frozen peas

1.5 C fresh or frozen broccoli

1 clove garlic, minced

1 C sharp cheddar cheese, grated

1 T butter or plant-based margarine

1 T unbleached flour

2 1/4 C milk or 2 C coconut milk drink (original flavor)

1/4 C grated parmesan (cow’s milk) or manchenga (sheep’s milk) cheese

1/8 t nutmeg

1/4 t dill

1/2 t salt

1/4 t paprika

pinch cayenne pepper

pepper to taste

2 T bread crumbs

Instructions

1. Cook pasta al dente. Pour into shallow baking dish.

2. Stir all vegetables, including garlic. into pasta.

3. Sprinkle cheese on top and lightly mix in.

4.  Melt butter in sauce pan.  Stir in flour, let bubble and whisk until it turns beige.  Stir for about a minute.

5.  Add milk. Bring to a boil, stirring constantly.

5. Remove from heat and stir in cheese and spices.

6. Pour sauce over pasta mixture and stir slightly.  Sprinkle on bread crumbs.

7. Bake 30 minutes or until bubbly and brown on top. Consider baking the yams for tomorrow at the same time.

8. Serve and see if you miss the meat in this hearty vegetarian dish!

Pre Prep Opportunities

1.  Cook pasta ahead of time and store in refrigerator.

2. Dice all vegetables ahead and store in the refrigerator or buy pre chopped.

3. Prepare recipe through step 3 and store in refrigerator until ready to make the sauce.

Teriyaki Chicken With Snow Peas, Bell Pepper and Quinoa

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Everyone can dream. My dream is having a “free day” in between Sunday and Monday to get ready for the week. Maybe even half of a day.  Monday’s dinner always seems to sneak up on me… When I can shop on Sunday and do a bit of pre-prep Sunday night, Mondays and the rest of the week go very smoothly.  But shopping on Sundays doesn’t always work out for me.  Therefore: Monday dinners need to be easy.

Tonight’s dinner is easy and delicious. I started dinner later than I wanted to but the dinner was great. (Good things come to those who wait…?) First I pre heated the oven 375. Then I rinsed and cut the chicken into 2″-3″ pieces and placed them in a lightly sprayed roasting pan with a 2″ lip.  I did all 3.5 lbs. of chicken so Thursdays chicken was cooked and ready.

Moving on, I sautéed the bell peppers for about 2 minutes.

Sauteing Bell Peppers

Then I added the snow peas and 1/4 C Braggs Liquid Amino Acids (soy sauce alternative) and cooked for about 2 more minutes. The colors are amazing and enticing.  Make sure you finish the recipe and don’t just eat the veggies!

Sauteing Bell Peppers and Snow Peas

When the bell peppers and snow peas were tender but still a little crunchy, I turned off the heat and set the pan aside.  I mixed the teriyaki and the Braggs Liquid amino acids, poured it over the chicken (all 3.5 lbs.) in the roasting pan, and popped in the oven.

Preparing Chicken Teriyaki

While the chicken was cooking, I made the quinoa. Truth be told, (and I am way too honest  on this site), my notes called for brown rice.  But I didn’t get the brown rice done in time.  I had to create plan B and used quinoa which can be ready in 15-20 minutes.  Given the reality of my schedule and the unpredictable nature of my days, quinoa is a quick, healthy alternative that I keep in my pantry.

The quinoa and chicken were ready at about the same time.  I quickly re-warmed the bell peppers and snow peas and began to plate the meal.  First I portioned some quinoa in the bottom of the bowl.  I added some chicken and some sauce, followed by the bell peppers and snow peas.

Quinoa as the base for chicken teriyaki

Adding chicken teriyaki on top of the quinoa

Chicken Teriyaki with Bell Peppers and Snow Peas over Quinoa

The Verdict

A 10 all around!  Everyone loved this dinner!  My kids love teriyaki flavor and even the veggies were well received. So while I can’t get an extra 1/2 day to get ready for the week, I can make meals that are easy, simple, colorful, and delicious – a dream dinner!

Recipe

Teriyaki Chicken With Snow Peas, Bell Pepper and Quinoa

Serves 2 Adults and 2 Kids + 1-2 lunches

Teriyaki Chicken with Snow Peas, Bell Peppers and Quinoa

Ingredients

1.75 lbs. boneless skinless chicken breast – Use 3.5 lbs. if you are going to prep the chicken for the chicken stir fry later in the week.

1 C teriyaki sauce – look for low sodium and no preservatives

3/4 C Bragg’s Liquid Amino Acids, divided

1 C Quinoa

1 bell pepper, cut into thin strips

1/2 lbs. snow peas, rinsed

1 pinch brown sugar

Instructions

Pre Heat Oven 375

1. Rinse and cut chicken into 2 -3″ chunks. Ideally prepare an additional 1.75 lbs. of chicken for the chicken stir fry later in the week – you can store it in the refrigerator until you need it later in the week.

2.  Put into a lightly sprayed baking/ roasting pan.

3.  Place bell pepper strips in a lightly sprayed skillet over medium heat for 2 minutes. Add snow peas, 1/4 C Braggs Liquid Amino Acids, a pinch of brown sugar and sauté 3-4 minutes until just tender. Set aside.

4.  Combine teriyaki and 1/2 C of Braggs Liquid Amino Acids and pour over chicken.

5.  Pop in oven for 20 minutes or until chicken springs back to the touch and is not pink inside. Reserve 1/2 the chicken for Thursday night.

6. Follow package directions and make Quinoa.

7. When Quinoa is done, remove from heat.  Let sit with lid on until you are ready to serve.

8. Serve by placing a serving of quinoa in the bottom of wide shallow bowl or plate.  Top with chicken and vegetables.

9. Make sure to drip some teriyaki-Braggs sauce on top for an extra juicy meal!

10. Save all leftovers for the chicken stir fry night.  You should have some chicken, bell peppers and snow peas left. Save them in the Braggs sauce in the refrigerator.

11. Smile knowing that you’ve gotten 75% of the chicken stir fry meal prepared!

Pre Prep Opportunities

1. Rinse and cut chicken ahead of time and store in refrigerator.

2. Cut bell pepper ahead of time and store in refrigerator.

3. Make entire meal ahead of time. Store components separately in the refrigerator.  Warm when ready, put together, and serve

Mar 5-8 Weekly Menu and Shopping List – Tested Feb 27-Mar 1

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Menu

Monday – Teriyaki Chicken With Snow Peas, Bell Pepper and Quinoa

Tuesday – Pasta and Vegetable Gratin and Side Salad – Tomatoes, Cucumber, Cuties

Wednesday – Baked Lemon-Garlic Tilapia, Yam Rounds, Zucchini

Thursday – Chicken Stir Fry with Vegetables (Broccoli, Yellow Squash, Carrots, Onions) and Peanuts over Brown Rice and Side Salad

Recipes

Teriyaki Chicken With Snow Peas, Bell Pepper and Quinoa

Serves 2 Adults and 2 Kids

Teriyaki Chicken with Snow Peas and Bell Pepper

Ingredients

1.75 lbs. boneless skinless chicken breast – Use 3.5 lbs. if you are going to prep the chicken for the chicken stir fry later in the week.

1 C teriyaki sauce – look for low sodium and no preservatives

3/4 C Bragg’s Liquid Amino Acids, divided

1 C Quinoa

1 bell pepper, cut into thin strips

1/2 lbs. snow peas, rinsed

1 pinch brown sugar

Instructions

Pre Heat Oven 375

1. Rinse and cut chicken into 2 -3″ chunks. Ideally prepare an additional 1.75 lbs. of chicken for the chicken stir fry later in the week – you can store it in the refrigerator until you need it later in the week.

2.  Put into a lightly sprayed baking/ roasting pan.

3.  Combine teriyaki and 1/2 C of Braggs Liquid Amino Acids and pour over chicken.

4.  Pop in oven for 20 minutes or until chicken springs back to the touch and is not pink inside.

5. Follow package directions and make Quinoa.

6. Place bell pepper strips and snow peas in a lightly sprayed skillet over medium heat.  Pour in 1/4 C Braggs Liquid Amino Acids and a pinch of brown sugar and sauté 3-4 minutes until just tender. Set aside.

7. When Quinoa is done, remove from heat.  Let sit with lid on until you are ready to serve.

8. Serve by placing a serving of quinoa in the bottom of wide shallow bowl or plate.  Top with chicken and vegetables.

9. Make sure to drip some teriyaki-Braggs sauce on top for an extra juicy meal!

10. Save all leftovers for the chicken stir fry night.  You should have some bell peppers and snow peas left. Save them in the Braggs sauce in the refrigerator.

Pre Prep Opportunities

1. Rinse and cut chicken ahead of time and store in refrigerator.

2. Cut bell pepper ahead of time and store in refrigerator.

3. Make entire meal ahead of time. Store components separately in the refrigerator.  Warm when ready, put together, and serve!

Recipe 

Pasta and Vegetable Gratin and Side Salad

Serves 2 Adults and 2 Kids for 2 meals or 1 meal and lunches

Kid's Portion, Pasta and Vegetable Gratin with Side Salad

Ingredients

16 oz. penne pasta

1 yellow squash, diced

1 bell pepper, diced

2 scallions, finely diced

1 C frozen peas

1.5 C fresh or frozen broccoli

1-2 cloves garlic

1 C sharp cheddar cheese, grated

1 T butter or plant-based margarine

1 T unbleached flour

2 1/4 C milk or 2 C coconut milk drink (original flavor)

1/4 C grated parmesan (cow’s milk) or manchenga (sheep’s milk) cheese

1/8 t nutmeg

1/4 t dill

1/2 t salt

1/4 t paprika

pinch cayenne pepper

pepper to taste

2 T bread crumbs

Instructions

1. Cook pasta al dente. Pour into shallow baking dish.

2. Stir all vegetables, including garlic. into pasta.

3. Sprinkle cheese on top and lightly mix in.

4.  Melt butter in sauce pan.  Stir in flour, let bubble and whisk until it turns beige.  Stir for about a minute.

5.  Add milk. Bring to a boil, stirring constantly.

5. Remove from heat and stir in cheese and spices.

6. Pour sauce over pasta mixture and stir slightly.  Sprinkle on bread crumbs.

7. Bake 30 minutes or until bubbly and brown on top. Consider baking the yams for tomorrow at the same time.

8. Serve and see if you miss the meat in this hearty vegetarian dish!

Pre Prep Opportunities

1.  Cook pasta ahead of time and store in refrigerator.

2. Dice all vegetables ahead and store in the refrigerator or buy pre chopped.

3. Prepare recipe through step 3 and store in refrigerator until ready to make the sauce.

Recipe

Baked Lemon-Garlic Tilapia, Yam Rounds, Zucchini

Serves 2 Adults and 2 Kids

Baked Lemon Garlic Tilapia, Yam Rounds and Zucchini

Ingredients

2 yams

1.75 lbs. tilapia fillets

3 T fresh lemon juice

1 t basil

1 t dried parsley flakes

1 t paprika

1 t dried thyme

1/2 t salt

2 zucchini

pepper to taste

Make Ahead

1. Bake yams in 350 oven for 45 minutes or until easily pierced with a fork. If time has passed you by on this one, and that has happened to me more than once, pull a frozen vegetable out of the freezer and cook that in the microwave.

Instructions

Pre heat oven to 375
1. Lightly spray a roasting pan.

2. Measure out and combine spices.

3. Place tilapia in pan, and pour lemon juice on top, followed by spices.

4. Place in oven for 20-30 minutes or until tilapia cracks and springs back to the touch.

5. Consider making the brown rice for tomorrow…

6. While tilapia is cooking, slice zucchini, place in a sauté pan lightly sprayed with canola oil and sauté until just tender. Add 1/2 T butter or vegetable based margarine on zucchini and sprinkle one pinch of salt.

7. Cut yams into 1/2″ rounds.  sprinkle two pinches of cinnamon sugar on top – just enough to catch the taste buds, and warm in the microwave for 45 seconds – 1 minute or until just cooked through.

8.  Plate yams, zucchini and fish and serve!


Pre Prep Opportunities

1. Make the yams earlier in the week and store in the refrigerator.

2. Cut zucchini and store in refrigerator until ready to use.

3. Pre-measure spices and store in an airtight container until ready to use.

Recipe

Chicken Stir Fry with Vegetables over Brown Rice and Side Salad

Serves 2 Adults and 2 Kids + 2 Lunches

Chicken Stir Fry and Side Salad

Ingredients

1.75 lbs. boneless skinless chicken breast, cooked – baked in teriyaki sauce.

1.5 C broccoli, cut into small pieces

2 carrots, cut into thin rounds

1 yellow squash, diced

1 onion, diced (or buy pre-chopped)

1/4 C Braggs Liquid Amino Acids

left over snow peas and bell pepper and left over sauce

1 C peanuts, roasted, unsalted


Make Ahead:

1. Make brown rice according to package directions.

Instructions

1. If you weren’t able to make brown rice ahead of time (and this is often the case with me), make white rice or quinoa according to package directions. You can make this a day ahead of time – you just have to be organized… Not always my strong suit…

2. Pull cooked chicken out of the refrigerator. Hopefully chicken was cooked when you made the teriyaki chicken earlier in the week. If not, see Teriyaki Chicken recipe to make chicken.

2. Cut chicken into bite-sized pieces.

3.  Portion a small salad on each plate, and top with some of the squash, carrots, and some cucumber and a tomato.  Drizzle no oil or low fat salad dressing.

3. Put broccoli, carrots, squash, and onion in a Wok or large sauté pan, lightly sprayed with canola oil spray. Pour in Braggs Liquid Amino Acids. Cook until just tender.

3.  Add chicken to warm.

4. Add bell peppers and snow peas with their sauce to warm.

5. Serve stir fry mixture over brown rice and top with peanuts (optional).

Pre Prep Opportunities

1. Make brown rice ahead of time. Store in refrigerator until ready to use.

2. Make and cut the chicken ahead of time. Store in refrigerator until ready to use.

3. Prepare all vegetables ahead of time and store in refrigerator so they are ready to go into the Wok or large sauté pan.

Shopping List

Entrees

3.5 lbs. boneless skinless chicken breast

1.75 lbs. tilapia

Veggies

2 yellow squash

2 medium zucchini

1 large carrots, thinly sliced

2 bell peppers

1/2 lb snow peas

1 bunch broccoli (or pkg of frozen broccoli)

2 scallions

1 onion

4 cloves garlic

1 yam

8 C salad greens

1 cucumber

2 tomatoes

Fruit

2 cuties

1 lemon

Frozen

1 C frozen peas

Dairy (substitute as needed)

1 C cheddar cheese, grated

2 T unsalted butter/ or plant-based margarine

2 1/4 C low-fat milk

1/4 C grated parmesan or manchenga cheese

Dry Goods

1 box penne pasta

1 T unbleached flour

1/8 t grated nutmeg

1/4 t cinnamon

1/4 t dried dill

salt and pepper

2 pinches brown sugar

2 T bread crumbs 2

1 C teriyaki sauce

1 C Braggs Liquid Amino Acids

1 C Quinoa

1 C Brown Rice

1 C dry, unsalted peanuts (optional for stir fry meal)

1/4 C pumpkin seeds


Chicken Chile Bake and Side Salad

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Chicken Chile Bake

Vintage Dinner Reinvented

I was smiling to myself as I was making the Chicken Chile Bake last night, (which is basically a casserole), because I couldn’t bring myself to type the word “casserole” on Monday’s “Weekly Menu” blog…

When I think of casseroles, I think of canned cream of “something” soup, (with way too much salt), and the cooking genre of the 60’s and 70’s.  Remember the tuna casserole? Tuna, noodles and peas?  My mom didn’t use canned soup very often in her cooking, (She was actually ahead of her time), but I had more than my fair share of tuna, and hamburger casseroles at parties, friend’s houses and relative gatherings  (remember?) …

This recipe is not vintage, but it is a casserole.  I got it from a cooking class my daughter took at her school about 6 years ago.  I modified it to make it more healthy and added veggies.

Getting Dinner Together

It was 4:40 and I had to get dinner prepped and cooked before 5:25. Earlier in the day I had realized that I forgot to cook tonight’s chicken on Monday when I cooked the Southwestern Chicken.  That would have been a time saver… Note to self…

So I began by preheating the oven to 375 and turning the grill on high.  Luckily, I had already washed and cut the chicken on Sunday, so it was just a matter of putting the chicken on the grill.  You can also bake the chicken at 350 for about 20 minutes– but the real time saver is if you cook this chicken earlier in the week when you make the Southwest Chicken.

While the chicken was cooking, I mixed the following in a large bowl:

1 Diced onion

2 Bell peppers, (which I had diced on Sunday – score!!)

1 Can of black beans, drained

1 Jar of salsa (I mixed 2 kinds together to make “one jar”)

1 Cup of plain yogurt (Consider using instead of sour cream.  I use goat’s milk yogurt because of my daughter’s allergy to cow’s milk.)

The other half of the cilantro from Monday, chopped.

In the middle of getting all these ingredients into the bowl, I flipped the chicken (after about 3-4 minutes).  3 minutes later, I tested the chicken, pulled it off the grill, diced it and mixed it in the large bowl with the other ingredients.

Mixing Ingredients for the Chicken Chile Bake

Then I lightly sprayed the bottom and sides of a 9X13 and 8X8 pan with canola oil spray, placing one layer of whole-wheat tortillas on the bottom of the pan.  I followed up with a portion of the chicken mixture, and another tortilla layer.  I repeated the layering, ending with a layer of tortillas on top.

Building the "Casserole"

I topped the casserole (OK, now this word is coming out easier…:)) with cheddar cheese and popped the casseroles in the oven at 5:00. (Not being able to use cheddar cheese derived from cow’s milk, I used goat’s milk cheddar cheese, which, even the harshest critics in the family says tastes amazing!)

Putting the "Casserole" in the oven

After 20 minutes, I pulled the casseroles out of the oven and went to my second evening school meeting this week.

An hour later, I was home, preheated the oven to 375 and put the casseroles in for 10 minutes – just enough to heat through.

I laid out the plates, split an avocado among the four of us, and made a small side salad with figs, tomatoes, and mangoes, topped with the no oil balsamic vinaigrette. I pulled the casseroles out of the oven and served.

4 portions of Chicken Chile Bake

The Verdict

A 9!  Everyone loved the dinner.  My husband had a small second portion, but everyone else was full.  It was really great to have most of my nutrition in one dish.  You really don’t even need the salad, because you have a great variety of vegetables in the casserole, but if you like salad like I do, it is always nice to eat fresh fruit and vegetables.

I will be looking for more “casserole” recipes for the fall and winter sans the canned soup. The one dish meal – so easy!  …History repeats itself – with a healthy twist!

Recipe

Chicken Chile Bake

For 2 Adults and 2 Kids

Chicken Chile Bake

Ingredients For the “Casserole”

1.75 lbs. boneless, skinless chicken breast

1  15 oz. can black beans, drained and rinsed

2 bell peppers diced

1 onion, diced

1 jar salsa (you can mix a few together)

1 C plain yogurt

1/2 C cilantro, chopped

Canola oil spray

8 Whole-wheat tortillas

Ingredients For the side salad

4 C salad greens

1 avocado

1 tomato

sunflower seeds to sprinkle on salad

Instructions

Pre heat oven to 375

1.  Cook chicken – bake or grill.  Hopefully you cooked this with the chicken you made earlier in the week which will save you a lot of time.

2.  In a large bowl mix all casserole ingredients, except the tortillas, in a large bowl

3.  Lightly spray bottoms and sides of a 9 X 13 and 8 X 8 baking pan

4. Place one layer of whole-wheat tortillas on the bottom of the pan, followed by some of the chicken mixture.

5. Repeat step 4, alternating a layer of tortillas and a layer of chicken mixture.

6.  Top with a final layer of tortilla and lightly sprinkle cheddar cheese on top.

7. Place in 375 oven for 20 minutes to heat through

8. While Chicken Chile Bake is heating, divide the avocado across the 4 plates and lightly sprinkle salt if desired.  Portion some greens and salad fixin’s on each plate.

9.  Once Chicken Chile Bake is hot, pull out and serve with salsa on the side.  Ol´e!

Pre-Prep Opportunities

1.  Cook chicken ahead of time and store in the refrigerator.

2. Prepare step 2 ahead of time and store in the refrigerator.

Feb 20 – 23 Weekly Menu and Shopping List – Tested Feb 13 – 16

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Menu

Monday:  Split Pea Soup with Oatmeal Muffin

Tuesday: Zesty Salmon, Green Beans, and Side Salad

Wednesday: Split Pea Soup With French Bread

Thursday: Bulgar Wheat With Onions, Squash, Peas, and Cherry Tomatoes with a Side Salad

Bulgar Wheat?!  My friend, Chef Chris, recommended it when I asked about vegetarian meal ideas.  It is a grain that is partially cooked so it is relatively fast to prepare at meal time. It is also very hearty and satisfying with a nutty taste. Gluten free?  Make a rice substitute instead and add all the great veggies!

Recipes

Split Pea Soup with Smoked Turkey Thighs

Serves 8-10

Split Pea Soup with Oatmeal Muffin

Ingredients

3 C (1 lb.) Split Peas

10 C Water

1 C Celery, chopped

1 C Carrots, chopped

2 C Onions, chopped

2 Bay leaves

3 Garlic cloves, minced

2 t Ground cumin

½ t Dried thyme

2 T Bragg’s Liquid Amino Acids or low sodium soy sauce

½ t Salt

2 Smoked turkey thighs

Dr. Oetker’s Oatmeal Muffin Mix (or other preferred muffin recipe or box mix)

Instructions

  1. Put everything in a crock pot and cook on high for 6-8 hours.

OR

  1. You can also cook on high for 3-4 hours the night before, put in the fridge before you go to bed, and finish cooking the next day.  Taking into account that the soup will be cold, cook on high for 6 more hours.
  2. Once soup is done, remove the smoked turkey thighs discarding the bones and skin.  Shred the meat and return to the soup.
  3. Serve with a dense whole grain bread (optional but delicious), and see how many recipes you can think of that taste this good and are this fast!

Zesty Salmon, Green Beans, and Side Salad

Serves 4

Zesty Salmon with Green Beans and Side Salad

Ingredients

canola oil spray

2 T canola oil, divided

1.75 lbs salmon filet, skin cut off

6 garlic cloves, chopped

2 t paprika

1 1/2 t ground cumin

1/4 t ground cinnamon

3 T tomato paste

1 t dried oregano

1/2 t chili powder

1 T minced onion- dried

1/2 t dried red pepper flakes

1/2 C water

2 T fresh lemon juice

2 t sugar

1 t salt

1/4 t ground pepper

2 T chopped fresh cilantro

lemon wedges

2 1/2 C frozen green beans

3 C salad greens, divided

8 strawberries

1 avocado

Low fat or non fat salad dressing

Instructions

1.  Lightly spray a pan with canola oil and heat.  Cook salmon filets over medium high heat to brown on both sides, 2 minutes a side.  Remove salmon, set aside and wipe out skillet.

2.  Puree garlic, paprika, cumin, cinnamon, oregano, chile powder, minced onion, and dried red pepper flakes, and 2 tablespoons of oil in a food processor.

3.  Add garlic mixture to pan and heat for 30 seconds. Add tomato paste and water to the side of the pan.  Mixture will spatter if you add to the middle of the pan.

4.  Bring mixture to a simmer for 30 seconds. Stir in lemon juice and sugar, salt and pepper.

5. Return fish to skillet and bring to a simmer. Cover pan.

6. Reduce heat to medium low and let fish cook through, 7-9 minutes.

7. Place green beans in a microwave safe bowl and cook 2-4 minutes or until tender. Portion across plates.

8. Portion greens for side salad.  Cut and add strawberries and avocado or whatever salad fixings you prefer. Lightly sprinkle dressing.

9. Divide the salmon and sauce among plates. Sprinkle cilantro over. Serve warm or at room temperature with lemon wedges on the side.

10. Take it as a compliment when they ask for seconds and you have nothing left!

Bulgar Wheat with Onions, Squash, and Peas and Side Salad

Serves 4 + 2 lunches

Bulgar Wheat with Onion, Squash, Peas, Cherry Tomatoes, Dried Cranberries and Side Salad - Don't like salad? - get creative! Use sugar snap peas, edamames, or an artichoke.

Ingredients

1 small butternut squash peeled and diced

Canola Oil spray

1/2 t salt

1 T canola oil

1 C onions, diced

3 cloves garlic, chopped

1 C bulgar wheat

2 C water

3 C salad greens, divided

1 C cherry tomatoes/ halved, divided

1 avocado

1/4 C sunflower seeds

 1 12 C frozen peas

1 C dried cranberries or raisins or other preferred dried fruit

4 T Earth n Vine Red Bell Pepper and Ancho Chili Jam

Instructions

Preheat oven to 425.

1. Peel, dice, and lightly salt butternut squash. Roast in a lightly sprayed roasting pan for 35-40 minutes.

2. Sautee onions and garlic in olive oil over medium heat in a medium sauce pan.

2. Add bulgar wheat and stir for 1 minute.  Remove from heat.

3. Add water carefully so as not to spatter.

4. Bring to a boil, turn off heat, and let sit for 20-30 minutes so bulgar wheat can absorb liquid.

5.  Portion greens for a side salad and add toppings including some of the halved cherry tomatoes.

6.  As squash is finishing, microwave peas and add to bulgar wheat and onion mixture.

7.  Add squash, remaining cherry tomatoes, and cranberries to bulgar wheat mixture and mix together.

8.  Portion in bowls, top with chili jam and serve!

9. Warm, comforting, satisfying!

Shopping List

Entrees

2 smoked turkey thighs

1.75 lbs salmon filet, skin cut off

Fruit

1 lemon

8 strawberries

1 avocado

Veggies

1 C celery, chopped

1 C carrots, chopped

2 C onions, chopped

9 garlic cloves, minced

3 C salad greens, divided

Dry Goods

3 C (1 lb.) Split Peas

2 bay leaves

3 1/2 t ground cumin

½ t dried thyme

2 T Bragg’s Liquid Amino Acids or low sodium soy sauce

1 ½ t salt

Dr. Oetker’s Oatmeal Muffin Mix (or other preferred muffin recipe or box mix)

canola oil spray

2 T canola oil, divided

2 t paprika

1/4 t ground cinnamon

3 T tomato paste

1 t dried oregano

1/2 t chili powder

1 T minced onion- dried

1/2 t dried red pepper flakes

2 T fresh lemon juice

2 t sugar

1/4 t ground pepper

2 T chopped fresh cilantro

low fat or non fat salad dressing

Frozen

2 1/2 C frozen green beans