FINAL Nov 28-Dec 1 Menu and Master Shopping List

This week worked out well.  I have made a few changes that will make it easier and tastier.   First, I recommend cooking the chicken in the oven rather than the slow cooker.  I think it lost some of its flavor in the slow cooker.  Second, I eliminated the Pastel de Papa.  I had plenty of food without it.  Third, I modified the Orzo with Peas, Saffron and chicken which added a more savory, paella flavor.  Make sure you use the “New and Improved” version.

People have tried some of the recipes and like them, but I really need people to try a menu, shop it and prepare it.  Based on my own experience, getting organized for the week is key, but it takes time that a lot of people don’t have.  I am willing to do the organizing for you.  Try it and see if it doesn’t make meal prep less stressful.  Write to me on this blog!

Final Week’s Menu

Monday:            Orange Garlic Chicken (From Fix it and Forget it), Brown Rice, and Green Beans.

Tuesday:            . New and Improved Orzo with Peas, Saffron and Leftover Orange Garlic Chicken (Modified from “Vegetarian Entertaining”).Dilled Vegetable-Barley Soup (from The Enchanted Broccoli Forest), and Oatmeal Muffins.

Wednesday:            . Dilled Vegetable-Barley Soup (from The Enchanted Broccoli Forest), and Oatmeal Muffins.

Thursday:            New and Improved Orzo with Peas, Saffron and Leftover Orange Garlic Chicken (Modified from “Vegetarian Entertaining”).

Shopping List

For 2 Adults and 2 Children

Entrees

3.0 + lbs. Boneless, skinless chicken breasts

Veggies

1/2 C Minced onion

1 Medium carrot

1 Medium stalk celery

1/4 lb. Chopped mushrooms

2 Bell peppers – different colors if not too expensive

4 shallots

Fruit – Enough for Breakfast, Lunch, and Dinner

1 Pineapple

8 Kiwi

8 Apples

5 Pears

Dry Goods

1/2 C Raw Barley

4 C Tomatoes, canned or in shelf stable container

1 T Saffron Threads

4 C Vegetable broth

1 1/2 lbs. Orzo

Brown rice

Muffin mix

Salt

Pepper

1 Bay leaf

6 T Dry White Wine

1.5 t Dried Dill Weed

1 t Tamari sauce

2 T Olive oil

1.5 t Dried Thyme

2 T Balsamic vinegar

1/3 C Dry White Wine

Dairy

1 T Butter

Parmesean or manchenga cheese

Frozen

1 C Orange Juice Concentrate

1 C Frozen Peas

Frozen green beans

Recipes

Orange Garlic Chicken

Serves 2 Adults and 2 Kids with a bit of leftovers for lunch

Source:  Modified from Fix-It and Forget It, 5 Ingredient Favorites

Ingredients

1.75 lbs. Boneless, skinless chicken breast

1 ½ t dried thyme

6 Cloves Garlic, Minced

1 C Orange Juice Concentrate

1 T Balsamic Vinegar

1 C Brown rice

Green Vegetable and or side salad

Instructions

1. Measure and put all ingredients, except chicken, in a container large enough to store all the chicken and mix well.
2. Add chicken, and cover w marinade
3. Marinate in refrigerator for atleas 2 hours, but up to 24.
4. Place on a roasting pan, lightly sprayed with olive or canola oil, and bake at 350 for 20 minutes or until meat springs back to the touch.
5. If making ahead also get rice cooker of brown rice cooking.
6. When ready, serve chicken over brown rice with a green vegetable on the side.

Orzo with Chicken, Peas with Saffron and Smoked Paprika

Serves 6-8 ( 2 Adults and 2 Kids for two meals)

Adapted from “Vegetarian Entertaining”

Ingredients

1.5 lbs. Boneless skinless chicken breast, baked or grilled (hopefully this is leftover chicken that you cooked earlier in the week.)

2 T Olive oil

4 Shallots, minced

2 Bell Peppers chopped

3 C Canned Tomatoes or tomatoes in a non-can, shelf-stable container

1 T Saffron threads, soaked in 1/4 C warm water

1 t Smoked Paprika

1/3 C Dry White wine

3/4 lb. Orzo

2 C Frozen Peas

1 t salt

1/4 t pepper

Grated parmesan or manchenga cheese

Optional Additions

1/2 – 1 lb. Shrimp

1/2 – 1 lb. Chorizo (spicy or mild), cooked

Instructions

1.            Prepare the Orzo per package directions. When tender, set aside.

2.            In a large sauce pan, Sauté shallots in olive oil until soft.

3.            Add bell peppers and blend.

4.            Stir in tomatoes, saffron with soaking water, and White wine.

5.            Simmer until most of the liquid evaporates, about 8-10 min.  Be careful not to burn the mixture.

6.            Dice chicken.

7.            Cook peas in microwave for 1 1/2-  2 minutes.

8.            Once liquid is mostly evaporated from tomato mixture, add peas, and chicken and any optional ingredients. Chorizo should be cooked before you add it to the pot.  Shrimp will cook in 3-4 minutes in the mixture. The shrimp will turn pink when it is cooked.

9.            Serve w parmesan or manchenga cheese.

10.            Don’t be surprised if you start thinking about paella and a trip to Spain…  Really!

Dilled Vegetable-Barley Soup

Serves 6-8

Ingredients

3/4 C Raw pearl barley

1.5 C Water

1 T Butter

1 Onion chopped

1 t Salt

1 Bay leaf

3 Large carrots, chopped

1/2 Bunch celery, chopped

8 C Vegetable Stock or water (I buy 32 oz of regular vegetable stock and 32 oz of low sodium vegetable stock in shelf-stable containers)

1/2 lb. Mushrooms, chopped (I chop them so they are unrecognizable)

6 T Dry White Wine

1.5 t (2-3 T fresh) Dill Weed

1/4 t Fresh black pepper

1.5 t Tamari Sauce

Instructions

1.      Place barley and 1 Cup water together in a saucepan. Bring to a boil, cover and simmer for 25-30 minutes until barley is tender. Set aside.  (You could do this even 2 days before and keep in fridge)

2.      In a soup pot, saute onion, salt and bay leaf in butter until onion is soft and clear.  Add carrots and celery cooking over medium heat for 5 minutes.  Add remaining ingredients including barley.

3.      Cover soup and simmer for 1 1/2 hours.

4.      Try not to eat it right away as it is even better the second day!

5.      Serve with whole grain bread or healthy muffins; Top soup w toasted sunflower seeds, chopped parsley, or parmesean/manchenga cheese.