Tag Archives: Chicken

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!

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.

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

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.

Southwest Chicken, Green Beans, Side Salad and Fruit

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I am trying something new this week to make daily dinner prep even easier. I shopped on Sunday and spent about 45 min prepping a few things for this week.  I prepared the chicken for today and it marinated all night in a flavorful mix of southwestern seasonings.  This is a recipe from an April 2009 issue of Sunset Magazine.  Yes, 2009!!  So I am a bit of a recipe hoarder…  I think a friend gave it to me…  I have simplified it somewhat and I think it really works.  I also washed and cut the chicken for Thursday, lightly spraying it with canola oil – it too, is ready and waiting in the fridge.  I also chopped some veggies that I will use during the week – In under an hour all was done AND cleaned up.

…Tonight worked!!!!

I started dinner at 6:10 and we were sitting down at 6:35.  Having the chicken marinating made it so easy!

First I put the chicken on a pre-heated grill and turned the heat from high to medium low.  (You can also cook this in the oven in a baking dish at 350 for about 20 minutes.)

Then I laid out the plates, portioned some greens and topped with figs, strawberries, and a very light drizzle of the no oil balsamic vinaigrette.  I flipped the chicken and returned to the kitchen.  Then my daughter portioned some pineapple (nice to have her helping me in the kitchen), and I cut the stems off the tops of a handful of fresh green beans. I put them in a bowl, lightly sprayed the beans with olive oil, and sprinkled them with salt.  With my fruit and veggies on the plate, I pulled the chicken off the grill and served.  It was that easy!

Originally, I was going to put a tomato, avocado, and black bean “salsa” on top of the chicken, but the chicken smelled so wonderful when I put it on the grill, I decided to forego the “salsa”, and save myself some time.  The meal was very balanced and the plate plentiful.  We didn’t need any more food.  Perhaps I will make that “salsa” this week and serve it as an afternoon snack with some tortilla chips…

The Verdict

Two thumbs up from everyone, except my son who seems to be a bit down on citrus these days – go figure – he loves lemon bars… There is lime juice in the recipe and he keyed right in on it!  That said, he ate it but it was not his favorite.  My daughter and husband, on the other hand, LOVED the flavor.

They loved the pineapple and green beans were a hit – was it because I let them eat the beans with their fingers or because they tasted great?!  Perhaps I’ll never know, but I am going to say it was because they tasted great!

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.

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

Take 2 – Chicken Pot Pie and Side Salad

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Chicken Pot Pie with a Side Salad and Applesauce

If you don’t make it often, and it’s really good, you can serve it twice in a week.  That is the case for this Chicken Pot Pie recipe.  I usually try to reinvent a meal so it looks like a new meal and doesn’t appear to be “leftovers”. But there is no need with Chicken Pot Pie.  In fact, it seems better the second time around.

I warmed the pie and served it with a simple side salad – it doesn’t get any easier than that!  But because it was so easy, I offered choices for the side salad.  My son chose snap peas and hummus and my daughter chose a side salad with her new favorite lemon, mustard vinaigrette dressing  that she tasted in nutrition class at school.

Chicken Pot Pie with Side Salad of Sugar Snap Peas, Hummus and Applesauce - I forgot to take the picture and my son had already eaten the applesauce. I had to replenish which is why it looks a bit runny... Shocking that he ate the applesauce first...

The Verdict

10’s from everyone! …omitting the parsnip.  I recommend leaving it out if you are cooking for kids. I think its bitter after-bite might be too much for their overly sensitive taste buds.

“Food for Thought” – is a meal really “leftover” if you planned to serve it twice?

Chicken Pot Pie with a Side Salad

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

 

 

 

 

 

 

Weekly Dinner Menu and Shopping List – Tested Jan 23-26

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Monday          Grilled Chicken, White Rice, Broccoli, Applesauce

Tuesday        Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Wednesday  Vegetarian Minestrone, Whole Wheat Baguette

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

Recipes

Grilled Chicken, White Rice, Broccoli, Applesauce

Serves 2 Adults and 2 Kids + 1-2 lunches

Grilled Chicken, White Rice, Broccoli, Applesauce

Ingredients

2 Cup White Rice (or Brown Rice if Making Ahead)

4 Cups Water

2 lbs. Boneless Skinless Chicken Breast

Olive Oil Spray (or canola oil spray)

Salt and Pepper

2.5 Cups Frozen Broccoli

2.5 Cups Applesauce, no sugar added

Instructions

Pre heat oven to 350 or turn grill on high

  1. Put the rice and water in the rice cooker and turn on quick cook.
  2. Wash chicken, pat dry, spray olive oil and lightly sprinkle with salt and pepper. Feel free to add other herbs- rosemary, basil, Mrs. Dash seasoning.  Or just leave plain.
  3. Put chicken in a roasting pan and put in oven or put directly on grill and turn down to medium.
  4. Cook broccoli in microwave 2-3 minutes. Check for doneness (fork pierces broccoli stalk easily) and microwave until ready.
  5. If chicken is on grill, turn over after 6 minutes.
  6. Portion applesauce across plates.
  7. When chicken is done, (springs back to the touch and not pink inside), portion chicken, broccoli, and half the rice on plates and serve! (Save the other half of the rice for tomorrow’s meal)
  8. Now that is fast, easy, delicious comfort food!

Pre-Prep Opportunities

  1. Cook rice ahead of time and use brown rice.
  2. Wash, spray and season chicken ahead of time and store in fridge.

Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Serves 2 Adults and 2 Kids for 2 meals

 

Ingredients

Rice from yesterday

1 large or 2 small butternut squashes (or purchase 32 oz. pre-diced squash)

Olive Oil Spray (or Canola Oil)

2 ½ Cups Frozen Green Beans (or fresh)

2 lbs. Pork Tenderloin (2 -1 lb. tenderloins)

Olive Oil (or other preferred oil)

Salt

Pepper

Instructions

Pre-heat oven to 400 for Squash and tenderloins

Or you can do the tenderloins on the grill

  1. Remove rice from refrigerator, set in a microwaveable bowl and set aside.
  2. Peel and dice butternut squash (or open package of pre-diced squash), and put on a lightly sprayed roasting pan.  Lightly spray squash and lightly sprinkle salt.  Top with a light dusting of cinnamon.
  3. Pop squash in the oven. Set timer for 5 minutes.
  4. Put green beans in a microwaveable bowl and set aside.
  5. Rub tenderloins with olive oil, salt, and pepper. You can add other seasonings to taste – rosemary, thyme, basil, etc.
  6. Stir squash in oven and set timer for 4-6 minutes depending on how fast squash is cooking.
  7. Place tenderloins in a roasting pan and put in oven or place on grill and turn down to medium.  If using the oven, consider a meat thermometer for accurate roasting.
  8. Check tenderloin on grill every 3 minutes, turning a ¼ turn.  Internal heat should reach 170 degrees.  I often pull the meat just before it reaches 170 and let it stand for 10 more minutes as the meat will continue to cook. Check the temperature to make sure you have reached the target temperature.
  9. Check squash.  Doneness check: Can a fork can easily pierce squash? If so, pull it out.

10. While tenderloin is standing, place green beans in microwave and cook for 2-3 minutes, checking for doneness and continuing to cook as necessary.

11. Next place rice in microwave and warm up.

12. Portion pork, green beans, rice and squash.  Serve!

Pre-Prep Opportunities

  1. Peel and dice butternut squash.
  2. Cook rice if you haven’t cooked on a previous day.

Vegetarian Minestrone with Whole Wheat Baguette

Serves 2 Adults and 2 Kids with 1-2 lunches

Ingredients

4 Cups (32 oz.) Vegetable Broth

1 large onion, diced

3 Carrots, diced

3 Celery Stalks, diced

3 Garlic Cloves, minced

28 oz can, or shelf stable container of Chopped Tomatoes, low or no sodium

2 small Zucchini, diced

½ Cup Barley, dry

1 Cup Kale, finely chopped

1 15 oz can White Beans, low or no sodium, rinsed

1 T Parsley, fresh minced

1 t Dried Thyme

1 t Dried Oregano

2 Bay Leaves

½ t Kosher salt or sea salt

1/8 t pepper

2 t Lemon Zest

Parmesean or Manchenga cheese (optional)

Whole wheat baguette or other whole wheat bread

Options:

Purchase pre diced onions, carrots, celery – approximate the amounts required.

If using a garlic press, toss the garlic membranes in the soup too for extra flavor.

Instructions:

  1. Put everything except the cheese in a crock pot.  Add the spices and seasonings (including lemon zest) last.
  2. Cook on low for 3 hours.
  3. Serve with grated cheese on top and whole wheat bread.

Pre-Prep Opportunity

  1. Dice onion, carrots, celery, zucchini, and kale ahead of time and store in refrigerator.
  2. Rinse beans ahead of time and store in fridge.
  3. Zest lemon ahead of time and store in fridge.
  4. Make the soup the evening before.  Put it on at dinner time. After 3 hours store in fridge.  Simply warm in a pot the next day and serve!

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

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.

  1. 11.  Stir asparagus and put back in oven for 3-4 more minutes.

12. Drain pasta.

13. Put pasta back in pot and add bell peppers, garlic, and butternut squash.

14. Add asparagus.

15. Serve!

Shopping List

Entrees

2 lbs. Boneless Skinless Chicken Breast

2 lbs. Pork Tenderloin (2 -1 lb. tenderloins)

Vegetables

1 large or 2 small butternut squashes (or purchase 32 oz. pre-diced squash)

1 large onion, diced

3 Carrots, diced

3 Celery Stalks, diced

6 Garlic Cloves

2 small Zucchini, diced

1 Cup Kale, finely chopped

1 bunch asparagus

1 Bell Pepper

3 Cups of lettuce

Fruit

2 t Lemon Zest

Dry Goods

2 Cups white or brown rice

Olive Oil Spray (or canola oil spray)

Salt and Pepper

Olive Oil (or other preferred oil)

4 Cups (32 oz.) Vegetable Broth

½ Cup Barley, dry

1 15 oz can White Beans, low or no sodium, rinsed

1 T Parsley, fresh minced

1 t Dried Thyme

1 t Dried Oregano

2 Bay Leaves

½ t Kosher salt or sea salt

1/8 t pepper

28 oz can, or shelf stable container of Chopped Tomatoes, low or no sodium

8 oz. Whole Wheat Pasta

Frozen

2.5 Cups Frozen Broccoli

2.5 Cups Applesauce, no sugar added

2 ½ Cups Frozen Green Beans (or fresh)

Dairy

Parmesean or Manchenga cheese (optional)

Bakery

Whole wheat baguette or other whole wheat bread