Final Sept 12-15 Menu and Master Shopping List

This week was not without it’s craziness and frenetic pace, but having a plan for dinners, shopping ahead of time, and even doing some pre-prep on Sunday, brought a bit of calmness to dinner prep AND gave me confidence that I could accomplish 4 healthy meals.

I was very happy with the on-the-fly modifications I made to the menus this week and have revised the menu accordingly.

So, who’s going to try this menu next week?!?!  C’mon, you can do it!!!

Menu:

Monday: Southwest Chicken, side salad, green beans, and fruit

Tuesday:  Turkey Burgers, green beans, fruit, and side salad

Wednesday: Asian Lettuce Wraps with Ground Turkey, avocado-tomato salsa, and fruit

Thursday:  Chicken Chili Bake and a side salad with figs, mangos, and tomatoes

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

3 lbs Ground turkey

Veggies

1 Bunch cilantro

2 Onions

Boston Bibb lettuce

Extra greens for salad – I get enough for lunch and dinner

3 Cloves Garlic

3 Tomatoes

1 Bunch green onions, chopped

2 Avocados

1 1/2 lbs Green beans (2 dinners and snack)

3 Bell peppers – you pick the color

1/2 lb Snow peas

Fruit

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

Fruit for breakfast, lunch, and dinner:

Pineapple

Cantaloupe

1 QT Strawberries

3 Mangos

1 Pint figs (Just because I love them)

(Still have oranges from last week)

Dairy

Cheddar cheese or sheep’s / goat’s milk equivalent

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

Frozen

I could not find the Tex Mex frozen mixture I used to buy so I have switched to 1 can of black beans and 2 bell peppers. If you find a frozen Tex Mex mixture or something similar, use it.

Dry Goods

1 Can black beans

Salsa

1 T + 1/4 cup Olive oil (or canola oil)

Olive or canola spray

1 T Soy sauce

1/4 C Hoisin sauce

1 T Rice wine vinegar

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 T Ground cumin

Salt and pepper

1/4 Worcestershire sauce

Bragg’s liquid amino acids all-purpose seasoning spray (optional) – I use instead of soy sauce

Bakery

Tortillas

Small Hamburger buns (can also use for sandwich bread to avoid getting too much bread…

Recipes

Southwest Chicken, Fresh Green Beans, Side Salad and Fruit

For 2 Adults and 2 Kids

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

For the Rest of the Meal:

Greens for salad

Toppings for salad

Fruit

Healthy handful of green beans

Olive Oil or Canola Spray

Salt

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 or in oven (in a roasting / baking pan)

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

5. If chicken is on grill, flip the chicken

6. Portion the fruit on each plate

7. Cut tops off green beans, wash, and lightly spray with olive oil spray, lightly salt, and portion on plates

8. Pull chicken off grill, portion and serve!

 

Turkey Burgers, Fresh Green Beans, and Mango

For 2 Adults and 2 Kids

1.75 lbs. Ground Turkey

1 3/4 T Bragg’s Liquid Aminos

1 3/4 T Worcestershire Sauce

Small Roll for Burgers (optional)

For the side dishes:

Large Handful of Fresh Green Beans

1 Mango cut up and divided across 4 plates

Instructions:

1.  Mix ground turkey, Bragg’s Liquid Aminos, and Worcestershire sauce in a bowl.

2.  Divide the burgers into 7 equally-sized balls and form 1/4 lb. patties about 1/2 ” thick. The burgers will feel moist and a bit sticky – like dough that needs more flour.  Resist the temptation to add anything like oats or bread crumbs to the mixture…

3. Preheat grill on high

4. Put the burgers on and turn the heat down to medium

6. Rinse the green beans, cut off the stems, and spray a bit of olive oil (or canola oil), salt (light salt) the beans, and portion them on the plates.

7. Flip the burgers. (about 4-5 minutes)

8. Portion the mango across the plates.

9. Pull burgers off  (about 3 more minutes).

10.  Serve and see if that isn’t one of the best turkey burgers you’ve had!

 

Asian Lettuce Wraps

For 2 Adults and 2 Kids

 

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)

1/3 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:

1 Avocado

1 Large tomato, or 2 smaller tomatoes

Fresh, seasonal fruit

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 add fruit and one or two lettuce leaves
7. 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…)
8. 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.
9. Serve!
10. Show the kids how to “wrap” the lettuce like a tortilla – see how many points you get for creativity

 

Chicken Chile Bake

For 2 Adults and 2 Kids

For the “Casserole”

1.75 lbs. Chicken

1 Can black beans, drained

2 Bell peppers diced

1 onion, diced

1 jar salsa (you can mix a few together)

1 C plain yogurt

Cilantro

Canola oil spray

1 8 Whole-wheat tortillas

For the side dishes:

1 avocado

Greens with fresh fruit, tomatoes, or whatever salad fixin’s you have

Instructions:

Preheat oven to 375

1.  Cook chicken – bake or grill.  Hopefully you can pair this dish with another chicken dish and cook the chicken at the same time and save 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!