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These entries list the items required for the weeks menus

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

March 19-22 Weekly Menu, Tested Mar 12-15

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Monday: Shake n Bake Chicken, Peas and Side Salad

Tuesday: Salmon Burgers, on Thin Whole Wheat Buns, Grilled Vegetables

Wednesday: Squash with Kidney Beans, Feta, Leftover Grilled Vegetables and Pasta Sauce

Thursday:  Old Bay Chicken, Beets, Sugar Snap Peas, and Cherry Tomatoes

Recipe
Shake n Bake Chicken Fingers, Peas, and Side Salad

Ingredients
1 C bread crumbs

3/4 T paprika

1 t salt

1/2 t garlic powder

1/2 t minced onion

1/4 t pepper

A good sprinkle of basil, parsley, and oregano

1.75 lbs. boneless, skinless chicken breasts

4 C salad greens

1 tomato

3 C frozen peas

Instructions

Pre heat oven to 375

1. In a shallow bowl, mix bread crumbs, paprika, salt, garlic powder, minced onion, pepper, basil, parsley, and oregano.

2. Rinse chicken, cut into 2″ – 3″ pieces, and dredge through the bread crumb mix, covering both sides. Place on half of a lightly sprayed roasting pan. Squeeze pieces together in necessary.

3. Rinse chicken for Thursday as well.  Cut into 2″ – 3″ pieces and place on the other half of the roasting pan. Sprinkle Old Bay Seasoning on top. Squeeze pieces together in necessary.

4.  Pop pan in the oven for about 20 minutes or until done (chicken will spring back to the touch and the juices will be clear.)

5. Rinse beets for Thursday. Place on a lightly sprayed roasting pan (or line the pan w foil) and cook for about 40 minutes or until a fork can pierce the beet.

6. While the chicken is cooking, portion greens and make a small side salad on each plate, topping with your favorite salad toppings.

7. Go through the mail and flip through one of the catalogs, help with homework, or make a phone call.  You will have a little down time.

8. As the chicken gets closer to doneness, warm the peas in the microwave.

9. Place Thursdays chicken in a container and store in the refrigerator. When beets are done, store them in the refrigerator as well.

10. Serve and relax!

Prep Opportunities

1. Wash and cut the chicken ahead of time and store in refrigerator until ready for use.

2. Wash and cut greens and toppings for salad.

 

Recipe

Salmon Burgers, on Thin Whole Wheat Buns, Grilled Vegetables

Ingredients

4 salmon burgers (fresh or frozen)

whole wheat buns

1 onion, cut into rings

2 zucchini, sliced long ways

1 bell pepper cut into strips

canola oil spray

pinch salt

Condiments for burger

Earth n Vine’s Red Bell Pepper and Ancho Chili Jam

Favorite mustard

Or your favorite condiment

Instructions

1. Place cut vegetables on a lightly sprayed roasting pan, spray vegetables, sprinkle a pinch of salt, and cook in oven for 15 minutes.

2. Turn grill on high or heat lightly sprayed skillet over medium high heat.

3. Place salmon burgers on heat. Turn down heat to medium – low on grill and medium on stove top.

3. Cook burgers 4 minutes a side or until cooked through.

4. Portion greens for a salad and top with your favorite toppings.

5. Put mustard on one side of the bun, and the chili jam on the other.  Add burgers.  Portion grilled vegetables and serve.

6. No, easy is not cheating!

Pre-Prep Opportunities

1. Wash and cut veggies.  Store in refrigerator until ready to cook.

Recipe

Squash with Kidney Beans, Feta, Leftover Grilled Vegetables, and Pasta Sauce

Ingredients

1 squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 bell pepper diced
1 clove garlic, minced
1 1/2 cups chopped tomatoes
3/4 cup crumbled feta cheese
1 can black beans, drained
1 jar spaghetti sauce
2 tablespoons chopped fresh basil
Parmesan or manchenga cheese (optional)

Instructions
Pre heat oven to 350

1. Cut squash in half, remove seeds and place face down on a lightly sprayed baking sheet.

2. Bake for 30 minutes or until a fork can be inserted easily through the skin.

3. While squash is baking, take out the leftover grilled vegetables from the night before. Cut into bite sized pieces. Set aside in a microwaveable container.

4. Pour sauce into sauce pan.

5. Cut tomatoes into small chunks, rinse the beans, add both to sauce and heat until warm.

6. Tear basil into pieces and set aside.

7. Remove squash from oven, and set aside for a few minutes.

8. Warm grilled vegetables in microwave (or on stove top).

9. Score inside of squash and scoop out.   Portion into bowls.

10. Top squash with sauce mixture and grilled vegetables, Finish with a sprinkle of feta cheese and basil.

11. Serve and enjoy this warm, hearty, savory vegetarian dish!

Pre-Prep Opportunities

1. Bake squash.

2. There is very little left to do since the veggies are already cooked!

Recipe

Old Bay Chicken, Beets, Sugar Snap Peas, and Cherry Tomatoes

Ingredients

1.75 lbs. boneless skinless chicken breast

Old Bay seasoning

2 bunches beets

3 C sugar snap peas

Instructions

1.  Rinse sugar snap peas and drain.

2. Hopefully the chicken and beets were cooked on Monday.

3.  Take them out of the refrigerator and warm.

4.  Portion chicken, beets, and snap peas.

5. Serve.  OK, if it is this easy, maybe it is cheating…

Pre-Prep Opportunities

1. If you followed the weekly menu, there is no pre-prep left!

 

Shopping  List

Entrees

3.5 lbs. boneless, skinless chicken breasts

4 salmon burgers (fresh or frozen)

Dry Goods

1 C bread crumbs

3/4 T paprika

1 t salt

1/2 t garlic powder

1/2 t minced onion

1/4 t pepper

A good sprinkle of basil, parsley, and oregano

canola oil spray

pinch salt

Condiment for Salmon Burger: Earth n Vine’s Red Bell Pepper and Ancho Chili Jam and your favorite mustard, or whatever other condiment sounds good.

2 tablespoons vegetable oil

1 can black beans, drained

1 jar spaghetti sauce

Old Bay seasoning

Vegetables

4 C salad greens

1 tomato

1 onion, cut into rings

2 zucchini

1 bell pepper

1 squash, halved lengthwise and seeded
1 onion, chopped
1 bell pepper diced
1 clove garlic, minced
1 1/2 cups chopped tomatoes
2 tablespoons chopped fresh basil

2 bunches beets

3 C sugar snap peas

Frozen

3 C frozen peas

Bakery

whole wheat buns

Dairy

3/4 cup crumbled feta cheese

Parmesan or manchenga cheese (optional)

Have Your Cake and Eat it Too

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BBQ Chicken wraps in tortillas with mangos and blueberries

Tonight I had my cake and I ate it too.  I don’t mind cooking – when I have time – and with my schedule, that is not very often…  So tonight I served a fresh, healthy, delicious dinner AND not cook!  Yes, I warmed things up and put them together, but it doesn’t get any easier than this.  And the BBQ rubbed chicken from the other night, along with the red sauce (salsa) from the avocado enchiladas and a hint of BBQ sauce, made this meal a meal to remember!

BBQ Chicken lettuce wraps with mangos and blueberries

The Verdict

10’s all around!!!!  Everyone loved the wraps. The kids had the tortillas and my husband and I had the lettuce.  I used two long romaine leaves for each wrap.  It was crunchy and delicious!  Everyone loved the BBQ sauce (less is more), mixed with the red sauce.  This is a great way to use the chicken in a new and novel way.  I will definitely make this again!

Allergy Work Arounds:

Gluten: Use corn tortillas or lettuce (the lettuce is REALLY good!)

Dairy: Omit cheese or use a cheese substitute that works for you. We use goat cheddar cheese instead of cheddar from cow’s milk

BBQ Chicken Wraps with Potato, Onions, Cheese, Bell Pepper and Left Over Salsa – Use Lettuce or Tortillas – with Mangos and Blueberries

Serves 2 Adults and 2 Kids + 2-3 lunches

BBQ Chicken Wraps

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!

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

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


Feb 27- Mar 1 Weekly Menu and Shopping List – Tested Sept 12-15, 2011

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Menu

Monday: Mexican Vegetable Soup

Tuesday: Southwest Chicken, Side Salad, Green Beans, and Fruit

Wednesday: Asian Lettuce Wraps with Ground Turkey, Avocado-Tomato Salsa, and Fruit

Thursday:  Chicken Chili Bake and Side Salad

We were on vacation last week so this is a menu that was tested last September.  The pictures of fruit sides might feel a bit like summer – I was clearly trying to hold on to the last vestiges of summer as fall was unfolding.  But I will alter the side dishes to be more consistent with the season.  As always, adapt to meet the needs and preferences of your family. Questions about an adaptation?  Write a comment!

Recipes

Mexican Vegetable Soup

For 2 Adults and 2 Kids (For 2 Meals or 4 Lunches)

Mexican Vegetable Soup

Ingredients

¼ C olive oil

4 garlic cloves, minced – include skin

2 large onions, diced

1 1/2 t ground cumin

1 28 oz. can of tomatoes, chopped with their juice

8 C vegetable stock, ½ regular, ½ low sodium

2 t salt

freshly ground pepper to taste

2 carrots, thinly sliced

10 oz. frozen corn

1/2 package frozen okra (I’ll try to come up with a recipe for the rest soon…)

3 medium zucchini, cut lengthwise into sixths, then into 1-inch chunks

1 15 oz. can kidney beans, rinsed and drained

grated cheese (optional)

tortilla chips (optional)

plain yogurt

Instructions

  1. Heat oil in a soup pot over medium heat.
  2. Saute garlic, onions, and cumin for 10 minutes, stirring often.
  3. Add tomatoes with their juice, vegetable stock, salt and pepper and bring to a boil.
  4. Add carrots and cook 3-4 more minutes.
  5. Add corn and okra and cook 3-4 more minutes.
  6. Add zucchini and kidney beans and cook 2-3 more minutes.
  7. Using a hand blender, puree about half of the soup, be sure to leave chunks of vegetables!
  8. Serve with grated cheese, broken corn chips, a dollop of plain yogurt, or just eat it straight out of the soup pot!
  9. Think about putting some in a thermos for kids’ lunches or label (with Contents and Date) and freeze the other half for one of those crazy nights when you need something fast…
Pre-Prep Opportunities
1. Prepare as much of the recipe up through step 7 as you have time for.  You could be ready to sit down for dinner a day early!

Recipe

Southwest Chicken, Green Beans, Side Salad and Fruit

For 2 Adults and 2 Kids

Ingredients For the Chicken

1.75 lbs. boneless skinless chicken breasts

¼ C olive oil

¼ C lime juice

½ C chopped cilantro

1 T ground cumin

½ t salt

1/8 t pepper

Ingredients For the Rest of the Meal

greens for salad

1 tomato

sunflower seeds to top on salad

any other salad toppings

3 C fruit (divided among plates as a side)

4 Cups green beans

Olive Oil or Canola Spray

salt

Instructions

Make Ahead

1. In a large bowl, combine all ingredients, holding the chicken out until mixed thoroughly.  Let marinate 30-40 minutes.  I prefer marinating overnight – the flavor is amazing.

Dinner Time Prep

1. Pre-heat grill on high or pre-heat oven to 350

2. Lay plates out and portion greens

3. Put chicken on grill and turn heat down to medium, or pop in oven (in a roasting / baking pan) – Cook chicken for Chicken Chili Bake at the same time.  It will make Thursday’s dinner prep so easy!)

4. Add salad fixings and a light drizzle of dressing on the greens

5. If chicken is on grill, flip the chicken, cooking 6-7 minutes on each side.  If in oven, leave for 20-25 minutes or until done.  Juice should be clear and meat should spring back to the touch.

6. Portion the fruit on each plate

7. Place green beans in a microwavable container and cook accordingly.

8. Pull chicken off grill or remove from oven.  Portion and serve!

Pre-Prep Opportunities

1. Marinate the chicken a day or two ahead of time and leave in the refrigerator until you are ready to cook dinner.

2.  Cook the chicken for the Chicken Chile Bake at the same time you cook tonight’s chicken and you will be way ahead of the game.

Recipe

Asian Lettuce Wraps, Tomato-Avocado Salsa, and Green Beans

For 2 Adults and 2 Kids

Asian Lettuce Wraps, Tomato-Avocado Salsa, Green Beans

Ingredients

12-16 Boston Bibb or butter lettuce leaves

1.75 lbs. ground turkey

1 T cooking oil

1 large onion, chopped

3 cloves fresh garlic, minced

1T plus a little bit, soy sauce (or Bragg’s Liquid Aminos)

1/4 C Hoisin sauce

1 T plus a little bit, rice wine vinegar

Asian chile pepper sauce or sweet chili sauce

1 8 oz can water chestnuts, sliced or finely chopped

¼ C chopped green onions

2 t Asian dark sesame oil

For the sides:

4 C green beans, fresh or frozen

1 avocado

2 medium tomatoes

Instructions

  1. Rinse lettuce leaves and set aside to dry
  2. Brown the ground turkey.  Remove from pan
  3. In same pan, sautee onion.
  4. Add garlic, soy sauce (Bragg’s), Hoisin sauce, vinegar, and chili pepper sauce (or sweet chili sauce) to the onions and stir.
  5. Stir in water chestnuts, green onions, sesame oil, and cooked ground turkey
  6. Lay out plates and one or two lettuce leaves
  7. Place green beans in microwave-safe container and cook accordingly.
  8. Dice a tomato and avocado and mix them together with a touch of salt.  (for those kids who have strong preferences, add avocado, tomato or both separately on the plate (see the four settings: the adults got the mixture, and one had no tomatoes and one had avocado and tomato separate on the plate…)
  9. Make sure turkey mixture is still warm.  Spoon the mixture into center of leaves, making sure not to put too much in as it will be difficult to wrap.
  10. Serve!
  11. Show the kids how to “wrap” the lettuce like a tortilla – see how many points you get for creativity
Pre-Prep Opportunities
1. Prepare steps 2-5 ahead of time.  Simple warm up ground turkey mixture when you are ready to eat.
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.

Shopping List:

Please check this list against your pantry, particularly the dry goods. There are several items on the list that you might already have, and if you’re like me, you don’t want to buy more than you need, especially if you already have the ingredients in your pantry!

Entrees

3.5 lbs boneless skinless chicken breast

1.75 lbs ground turkey

Veggies

1 bunch cilantro

4 onions – can buy pre-chopped

Boston Bibb lettuce

8 C greens for salad

4 cloves garlic

4 tomatoes

2 avocados

2 bell peppers – you pick the color

2 large carrots

3 medium zucchini

Fruit

2 limes for 1/4 c of lime juice for cilantro chicken – or purchase a bottle

seasonal fruit for dinner sides

Dairy

1 C Monterey Jack, cheddar cheese or sheep’s / goat’s milk equivalent

2 C Plain Yogurt or Goat milk yogurt if you don’t do dairy or you can use sour cream)

Frozen

1 10 oz. frozen corn

1 10 oz. frozen okra

1 10 oz. frozen green beans

Dry Goods

1 15 oz. can black beans

1 15 oz. can kidney beans

1 jar salsa

1 T + 1/2 cup Olive oil (or canola oil)

Olive or canola spray

1 T Bragg’s Liquid Amino Acids (or soy sauce)

1/4 C Hoisin sauce

1 T Rice wine vinegar

1/2 – 1 C Asian chili pepper sauce (or sweet chili sauce)

1 8 oz can Water chestnuts, drained and finely chopped

2 t Asian (dark) sesame oil

1 1/2 t + 1 T Ground cumin

Salt and pepper

1 28 oz. can tomatoes

4 C vegetable stock

4 C vegetable stock – low sodium

tortilla chips

1/4 C sunflower seeds

Bakery

8 whole wheat tortillas

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

Shrimp and Curry Rice

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Shrimp Curry and Rice

There’s lots of room for optimism today.  It is the beginning of the week, I don’t have any evening meetings, my days look manageable, and we are having curry tonight!

I love curry but don’t cook with it often and don’t have many curry recipes.  If you have a delicious, easy, and healthy recipe, please share!  I really love this particular curry recipe because it is soooo easy!  It is also a versatile recipe because you can substitute chicken for shrimp or make it vegetarian and add more vegetables like bell peppers, broccoli, and onions. You could make it with shrimp one day and then two days later have it with chicken or vegetarian.  A great way to work smart –  get 2 days of meals out of one day of work!

This recipe takes 30 minutes and not a minute more.  The key is to buy your shrimp ready to go – peeled and deveined.  If peeling and deveining is in your future, allow 15 minutes to do that.

The Verdict

Both my kids, yes, including my contrarian daughter, rated the meal a 9.  The kids felt it was a bit spicy so I would cut back or omit the red pepper flakes, adding them at the end to those who like spicy.  My husband who was not home for dinner had his serving for lunch on Tuesday.  He emailed telling me how flavorful and delicious his meal was and rated it a 10! This dish really has great flavor and color.

Tumeric, one of the main ingredients in curry, is thought to have many health benefits, including anti-inflammatory and memory benefits. There is even a hypothesis that Tumeric, may protect the brain from damage that leads to Alzheimer’s.  Alzheimer’s is basically non-existent in India where people eat 100-200 mg of curry everyday. More research is being done to identify the health benefits of this spice.

Have I mentioned I love curry?!

This is a recipe to remember…

Enjoy!

Recipe

Shrimp and Curry Rice

Serves 2 Adults and 2 Kids

Ingredients

5 t Canola Oil, divided

1 lb. Peeled and Deveined Shrimp

3/4 t Salt, divided

1/4 t Black Pepper

1 1/2 C Chopped Onion

1 1/2 T Curry Powder

1 T Mustard Seeds

1/8 t  Ground Red Pepper (or omit or just add a pinch for less spicy – can add more to plates of those who like spicy just before serving)

1/4 t Ground Cinnamon (or less if cutting red pepper)

1 1/3 C Hot Water

1 C Frozen Peas and Carrots

1 Bell Pepper, cut into strips

1 C Light Coconut Milk

1 C Uncooked Instant Rice

1 T Chopped Fresh Cilantro

Instructions

1.  Add 2 T canola oil to a Dutch oven or soup pot over medium high heat.

2. Sprinkle shrimp with 1/8 t salt and black pepper.

3. Add shrimp to pan and cook 2 minutes on each side or until shrimp is cooked.

4. Remove Shrimp from pan.

5.  Add remaining oil to pan. Add onion and cook for 2 minutes, stirring constantly.

6. Add salt, curry powder, mustard seeds, cinnamon, and ground red pepper.  Cook for 1 minute stirring constantly.

7. Add hot water and peas and carrots; bring to a boil.

8. Reduce heat and simmer 4 minutes.

9. Bring milk to a boil. Stir in rice and remaining 1/8 t salt. Cover and remove from heat. let stand 5 minutes or until liquid is absorbed.

10. Add shrimp back to soup pot along with bell pepper strips.

11.  Scoop 1/3 C rice on each dish/ bowl.  Portion 1 C shrimp mixture on top.  Sprinkle with cilantro.

12. Serve and enjoy!

Weekly Dinner Menu and Shopping List – Tested Feb 6-9

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Menu

Monday: Shrimp Curry and Rice

Tuesday:  Chicken Pot Pie and Side Salad

Wednesday: White Bean and Asparagus Cassoulet with Garlic Baguette Toasts

Thursday: Chicken Pot Pie and Side Salad

Recipes

Shrimp Curry and Rice

Serves 2 Adults and 2 Kids

Shrimp Curry and Rice

Source:  Cooking LIght, One Dish Meals

Ingredients

5 t Canola Oil, divided

1 lb. Peeled and Deveined Shrimp

3/4 t Salt, divided

1/4 t Black Pepper

1 1/2 C Chopped Onion

1 1/2 T Curry Powder

1 T Mustard Seeds

1/8 t  Ground Red Pepper (or just a pinch for the kids – can add more to adult plates at the end)

1/4 t Ground Cinnamon (or less if cutting red pepper)

1 1/3 C Hot Water

1 C Frozen Peas and Carrots

1 C Light Coconut Milk

1 C Uncooked Instant Rice

1 T Chopped Fresh Cilantro

Instructions

1.  Add 2 T canola oil to a Dutch oven or soup pot over medium high heat.

2. Sprinkle shrimp with 1/8 t salt and black pepper.

3. Add shrimp to pan and cook 2 minutes on each side or until shrimp is cooked.

4. Remove Shrimp from pan.

5.  Add remaining oil to pan. Add onion and cook for 2 minutes, stirring constantly.

6. Add salt, curry powder, mustard seeds, cinnamon, and ground red pepper.  Cook for 1 minute stirring constantly.

7. Add hot water and peas and carrots; bring to a boil.

8. Reduce heat and simmer 4 minutes.

9. Bring milk to a boil. Stir in rice and remaining 1/8 t salt. Cover and remove from heat. let stand 5 minutes or until liquid is absorbed.

10. Add shrimp back to soup pot.

11.  Scoop 1/3 C rice on each dish/ bowl.  Portion 1 C shrimp mixture on top.  Sprinkle with cilantro.

12. Serve and enjoy!

Chicken Pot Pie

Serves 2 Adults and 2 Kids for 2 meals

Source:  Cooking Light, One Dish Meals

Chicken Pot Pie and Side Salad

Ingredients

3 C low sodium chicken broth

1 C cubed baking potato, can peel or partially peel if desired

1 C cubed sweet potato, peeled

1 C cubed peeled celeric (celery root)

1 C sliced parsnip (optional, kids may not like)

1 (10 oz.) package frozen pearl onions

1.5 lb. boneless, skinless chicken breast, cut into bite-sized pieces

2.25 oz. all-purpose flour (or gluten-free substitute)

1 1/2 C skim milk (or milk substitute)

1 1/2 C frozen peas, thawed

1/4 C chopped parsley

2 T chopped fresh thyme

1 1/2 t salt

1 t freshly ground pepper

cooking spray

1/2 (14.1 oz.) package refrigerator pie dough or other dough substitute

1 egg, lightly beaten (optional)

Instructions

Pre-heat oven 425

1. Bring broth to a boil. Add potato, sweet potato, celeriac, and onions; cover, reduce heat, and simmer 6 minutes.

2. Add chicken. Cook 5 minutes or until chicken is done.

3. Remove chicken and vegetables from pot.

4. Increase heat to medium.

5. Separately, lightly spoon flour into dry measuring cup for accurate measurement and add to milk.   Whisk until well blended.

6. Add milk mixture to broth.  Cook 5 minutes or until thickened, stirring frequently.

7. Stir in chicken mixture, peas, parsley, thyme, salt and pepper.

8. Spoon into a 2 – quart glass or ceramic baking dish coated with cooking spray.

9.  Unroll pie dough. Cut small slits (or a heart design for Valentine’s Day) into center of dough to allow steam to escape.

10.  Place dough over filling and brush with egg if desired.

11.  Bake for 16 minutes or until filling is bubbling.  Portion a side salad while waiting.

12.  Let dish stand for 5 minutes and serve with a side salad.

Pre-Prep Opportunities

1. Cube and slice all vegetables ahead of time and store in refrigerator.

2. Prepare recipe through step 8.  Cover well and store in refrigerator until ready to make the dough. Cook for 30 minutes or until bubbling.

White Bean and Asparagus Cassoulet

Serves 2 Adults and 2 Kids + 1 lunch

Source:  Cooking Light, One Dish Meals

White Bean and Asparagus Cassoulet

Ingredients

5 C Water

3 C (2 inch) sliced asparagus (about 1 lb.)

2 small zucchini, cut into 1 inch chunks

2 T olive oil, divided

3 C finely sliced chanterelle or oyster mushrooms (about 10 oz.)

1/3 C finely chopped shallots

6 garlic cloves, minced

1/4 C dry white wine

1 1/2 C vegetable broth

1/2 t dried oregano

2 15 oz. cans no salt added cannellini beans, rinsed and drained

1/4 freshly ground black pepper

2 oz French bread, cut into 1 inch cubes (about 5″ of a skinny baguette)

1 T butter or butter substitute

1/2 C grated parmesan cheese or manchenga cheese

Extra slices of baguette

Butter, or butter substitute

Garlic powder, to sprinkle

Instructions

1. Blanche asparagus and zucchini.  To do this, bring 5 cups water to a boil. Add asparagus and zucchini to the water for 2 minutes.

2. Drain. Rinse asparagus with cold water and put some ice on top to stop the cooking process. Set Aside.

3. Return pan to medium-high heat. Add 1 T oil. Add mushrooms, shallots, and garlic. Saute 8 minutes or until mushrooms are tender.

4. Add wine. Cook 3 minutes or until liquid evaporates.

5. Stir in broth, oregano, and beans. Bring to a simmer.

6. Reduce heat to medium.  Cook 12 minutes or until thick and beans are tender. Stir in black pepper. (If you have people sensitive to black pepper, leave out or reduce and add to individual plates when serving.  The black pepper makes this dish so don’t leave it out if you don’t have to!)

7. Pre-heat broiler

8.  Butter and sprinkle garlic powder on extra pieces of baguette.

9.  Place in broiler for 2 – 3 minutes or until bread starts to turn golden brown. Set aside.

8. Place bread and butter in food processor; pulse until coarse crumbs form.

9. Add remaining 1 T oil and cheese to coarse crumbs and pulse until combined.

10. Stir asparagus into bean mixture, top with bread mixture and broil for 3 minutes or until crumbs are golden brown.

11. Portion on to plates / bowls and serve this hearty and savory dish with garlic bread and  see how many rave reviews you get!

Pre-Prep Opportunities

1. Follow recipe through step 6.  Store bean mixture and vegetables separately until ready to finish recipe.

 

Shopping List

Entrees

1 lb. Peeled and Deveined Shrimp

1.5 lb. boneless, skinless chicken breast, cut into bite-sized pieces

Vegetables

1 1/2 C Chopped Onion

1 C cubed baking potato, can peel or partially peel if desired

1 C cubed sweet potato, peeled

1 C cubed peeled celeric (celery root)

1 C sliced parsnip (optional, kids may not like)

3 C (2 inch) sliced asparagus (about 1 lb.)

2 small zucchini, cut into 1 inch chunks

3 C finely sliced chanterelle or oyster mushrooms (about 10 oz.)

1/3 C finely chopped shallots

6 garlic cloves, minced

1/4 C chopped parsley

2 T chopped fresh thyme

1 T Chopped Fresh Cilantro

Dry Goods

3 C low sodium chicken broth

2.25 oz. all-purpose flour (or gluten-free substitute)

5 t Canola Oil

2 T olive oil

2 1/4 t Salt

1/4 t Black Pepper

1 1/2 T Curry Powder

1 T Mustard Seeds

1 3/8 t  Ground Red Pepper

1/4 t Ground Cinnamon

1 C Light Coconut Milk

1 C Uncooked Instant Rice

1/4 C dry white wine

1 1/2 C vegetable broth

1/2 t dried oregano

2 15 oz. cans no salt added cannellini beans, rinsed and drained

2 oz French bread, cut into 1 inch cubes (about 5″ of a skinny baguette)

Extra slices of baguette

Garlic powder, to sprinkle

cooking spray

Frozen
1 C Frozen Peas and Carrots

1 (10 oz.) package frozen pearl onions

1 1/2 C frozen peas, thawed

Refrigerated

1 1/2 C skim milk (or milk substitute)

1/2 (14.1 oz.) package refrigerator pie dough or other dough substitute

1 egg, lightly beaten (optional)

3 T butter or butter substitute

1/2 C grated parmesan cheese or manchenga cheese

 

 

 

 

 

 

Pasta with Pork Tenderloin, Asparagus, Left over Squash, Bell Pepper and Garlic with a Side Salad

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Pasta with Pork Tenderloin, Asparagus, Butternut Squash, Bell Pepper, Garlic and a Side Salad

“Clean Sweep”

It is the end of a long week, and I am looking for the easy way out. Tonight’s dinner is the perfect “sweeper” meal. It is a tasty meal that finishes up all the leftovers. While I have included leftover pork tenderloin and squash, you can add any appetizing ingredient(s) you have leftover in your refrigerator. You could also add tomato/pasta sauce if desired.

The one caution is not to dry out the pork when you re-heat.  Sometimes if you take it out of the refrigerator as you cook the pasta, all you need to do is add it to the freshly boiled pasta and it will be warm enough.

The Verdict

Everyone enjoyed the meal with my husband and son rating the meal a 9.  My daughter rated it an 8.5.  My kids love pasta and the flavors from the pork and vegetables make this meal savory.  It’s a great way to end the week. Try it!

Pasta with Pork Tenderloin, Asparagus, Butternut Squash, Bell Pepper and Garlic

Recipe

Pasta with Pork Tenderloin, Asparagus, Left over squash, Bell Pepper and Garlic with a Side Salad

Serves 2 Adults and 2 Kids + 1 lunch

Ingredients

8 oz. Whole Wheat Pasta

Left over pork tenderloin

1 bunch asparagus

Leftover Butternut Squash

1 Bell Pepper

3 Cloves Garlic

Olive Oil

¼ t salt

3 Cups of lettuce

1 tomato or a handful of cherry tomatoes

Low fat dressing

Instructions

  1. Boil water for pasta.
  2. Dice pork tenderloin and set aside.
  3. Wash asparagus and snap off hard end.  Place on a lightly sprayed roasting pan.
  4. Lightly spray asparagus, squeeze ½ lemon on top and lightly salt.
  5. Set aside.
  6. Dice bell pepper.
  7. Mince garlic.
  8. Add pasta to boiling water.
  9. Put asparagus in oven for 4 minutes.
  10. Warm butternut squash in microwave for 1.5 – 2 minutes depending on how much is there. Microwave until cooked through.
  11. Stir asparagus and put back in oven for 3-4 more minutes.
  12. Drain pasta.
  13. Put pasta back in pot and add pork, bell peppers, garlic, and butternut squash.
  14. Add asparagus.
  15. Serve!