Tag Archives: Easy Dinners

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)

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


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!

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

Meatloaf w/ Ground Chicken and Beans, Broccoli, Tomato

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This recipe serves 2 Adults and 2 Kids for 2 meals. Meatloaf sandwiches, are in you future! YUM!)

Growing up, meatloaf was a regular part of our dinner rotation.  It was comfort food that only got better when the leftovers reappeared in a meatloaf sandwich.  I have reinvented “Mom’s meatloaf”, lightening up on the amount of beef used and replacing it with ground chicken, and a garlic-bean paste. If you don’t eat beef, replace the beef with ground turkey or more ground chicken.  If you don’t like garlic, use more onion or add shallots for more flavor.  This recipe is quite forgiving so you can improvise based on your preferences and what you have in the fridge and pantry – chopped bell peppers, tomatoes, bread crumbs, etc.  Or you can keep it just the way it is – simple and tasty!

…

Yesterday, I had made the bean paste that required for the meatloaf.  You don’t have to make it ahead of time, but I had a minute and “crossing things off my list” always makes me feel good.

I believe things happen for a reason, and I was pleasantly surprised when my son commented on how good things smelled in the kitchen. On a whim, I warmed up some of the garlic-bean paste and spread it on some teriyaki rice crackers for his afterschool snack.  He LOVED it and asked for more! A healthy and delicious snack!  (Keep that idea in your bag of tricks!)

…

Dinner prep was easy tonight.  I pre-heated the oven to 350 and quickly put the beef, chicken, and garlic-bean paste together and formed a loaf.  (My son had some more of the garlic-bean paste on crackers today just before I put it in the meatloaf mixture…) I put it in a lightly sprayed loaf pan, topped it with tomato paste, and popped it in the oven.  I cut a tomato and portioned it across the plates.   My broccoli was already cooked from the night before so I just had to warm it up just before I took the meat loaf out of the oven.

Meatloaf with Ground Chicken in Loaf Pan

As the meatloaf cooked, I drove a quick carpool and worked with my daughter on a project she is doing for school.  The aroma filled the house and everyone was asking when dinner would be ready.  My daughter was only too happy to set the table and we sat down to eat!

The Verdict

Two thumbs up!  My daughter, the ever-critical judge, gave the meatloaf a 10!  My son gave it a 9, and my husband a 10.  I thought it was delicious and began dreaming of the meatloaf sandwiches that were in my future!

Ingredients

1 15 oz. can or other shelf stable container of White Beans

½ of a 15 oz. can or other shelf stable container of Black Beans

5 Cloves Garlic, minced or pressed – include the garlic membranes if pressing

1 lb. Ground Chicken*

1 lb. Ground Beef*

1 small onion, diced – or purchase pre-chopped onion

5 oz. of tomato paste (buy smallest can and use it all)

Olive or canola oil spray

1 Bunch Broccoli**

1 t Salt

1 T Basil

1 T Oregano

1 T Minced Onion

1 Tomato

*You can substitute turkey or pork for chicken and beef – be sure to modify your shopping list accordingly.

**If you made all the broccoli yesterday, you have saved yourself some time. Just warm it up for today!

Instructions

Ahead of Time:

Mash white and black beans with 5 cloves of minced or pressed garlic (throw in garlic membranes if pressing).  Store in fridge until ready to use.

Side Bar:  Snack opportunity!  Warm a small portion of bean and garlic mixture and spread on rice cracker or other cracker.  My son loves this as a snack on teriyaki rice crackers!

Pre-heat oven to 350

  1. Lightly spray loaf pan with olive or canola oil.
  2. Mix bean-garlic mixture, ground chicken, ground beef and diced onion in a bowl.
  3. Form mixture into a meatloaf shape and put in loaf pan.
  4. Top with tomato paste.
  5. Pop in oven for 1 – 1.25 hours, until meatloaf starts to pull away from pan.  (Like in baking)
  6. Wash and slice tomato, portioning across 4 plates.
  7. Wash broccoli and cut into small florets.*
  8. Sprinkle with 1 t Salt, 1 T Basil, 1 T Oregano, 1 T Minced Onion.
  9. Catch up on the mail, help kids with homework, drive a carpool, call your mother – you can relax for a while!

10. Place broccoli in oven for about the last 5 minutes of the meatloaf’s bake time, stirring broccoli around just before you take the meatloaf out.

11. When meatloaf starts to pull from the sides of the pan, remove from oven – let rest for 5-10 minutes.

12. Remove broccoli from oven after about 10 minutes, when broccoli stems can be easily pierced with a fork.

  1. 13.  Portion meatloaf and broccoli and serve!

14. This is not the way your mother made meatloaf, but it is really delicious!

Pre-Prep Opportunities

  1. Put the meatloaf together ahead of time, place in loaf pan and store in fridge until ready to use.   All that is left to do is pop it in the oven.  Because it will be cold, you might consider putting the meatloaf in the oven earlier – during preheating.
  2. Wash and cut the broccoli up to two days before.

*If you made the broccoli in yesterday’s meal, skip broccoli preparation steps.   You just have to warm it up!

Tomato-Herb Chicken, Broccoli, Side Salad

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9-26-11 Dinner Blog

 

Tomato-Herb Chicken, Roasted Broccoli, and a Side Salad

The dinner prep was soooo easy.  I spent about 10 minutes putting everything in the crock pot and set the crock pot on low for 6 hours.  Midday I put rice in the rice cooker.  Once we were home again, I began the final prep for dinner.  I spilled the broccoli, which I had cut up yesterday, (Oh, I forgot to add that to my pre-prep list in my last blog update), on to a lightly sprayed roasting pan, and put it into a 450 oven for 4 minutes. I stirred the broccoli and put back in the oven for another 3 – 4 minutes and then pulled it out.

 

While the broccoli was in the oven, I made a small side salad with greens, figs, (yes, they are so amazing right now!), tomato, and a few carrots that had been cut up for Thursday’s soup.  I also sprinkled some raw buckwheat on my salad and my husband’s and topped with the no oil vinaigrette.  Had to disclose the buckwheat as you might wonder what it was in the picture.  It is very healthy and just adds crunch…

I portioned the rice, chicken dish, and broccoli and served!  So very easy!

 

4 Servings of Tomato-Herb Chicken, Roasted Broccoli, and a Side Salad

The Verdict

The meal was a bit bland.  I usually use canned tomatoes and they have added salt. Instead I used the shelf stable tetra packed tomatoes (it is like a coated cardboard box).  There is no salt added to these tomatoes. Each serving only had 10 g of sodium!  That said, I had to add a teaspoon of salt, divided across all our plates, at the dinner table which greatly enhanced the flavor. My husband and son rated the meal a 7.  But my daughter the tough critic, liked the mild flavor.  She rated it an 8.5!  Go figure!

 

In asking more probing questions, I may have been able to improve the flavor using pasta instead of rice.  Also, I wonder if I had added a bit of grated cheese if that would have added some flavor.  Lastly, if I had shredded the chicken and put it back in the crock pot for 15 minutes before serving, would the chicken have absorbed more flavor from the juice?  Hard to know.

 

The broccoli was well received.  I sprinkled about 1 t of minced onion, thyme, salt, and Old Bay Seasoning.  Everyone liked the flavor.  My husband and I loved our side salad and my kids at theirs with no complaints – no news is good news!

 

So an easy night but only OK results…

 

 

 

 

 

 

 

 

 

“I am Walking the Dog”

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9-25-11 Blog

 

It’s like that expression:  “Are you walking the dog or is the dog walking you?”  So many weeks I feel as if my schedule and what I am trying to accomplish with healthy meals runs my life and creates stress.   But, I am getting smarter about how to make sure I am in charge.  I am calling the shots.  I am walking the dog.

I feel really good about this week. My Mondays continue to be so very very busy.  I was not confident that I would get to the grocery store on Monday.  So I shopped on Sunday AND took 45 minutes to prep things for this week:  I washed and cut the chicken for Monday and Wednesday, chopped the peppers, carrots, and zucchini for Thursday’s soup, and sliced the grapes for Tuesday’s fall salsa – all in just under 45 minutes.  There really isn’t anything else to prep.  I just have to put the meals together this week.  That is major time saved at the dinner hour when every second counts!

Don’t feel that you have to shop on Sunday.  If you can get it done on Monday, go for it.  If shopping is really difficult to squeeze in, you can organize a home delivery.  Sunday shopping is something I started to make sure I am ready for Monday’s dinner.