Tag Archives: Vegetarian

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)

Avocado and Cashew Enchiladas with Mild Red Sauce and Side Salad

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Avocado and Cashew Enchilada with Mild Red Sauce and Mango and Blueberries

Just when you think you have it figured out, someone changes the rules. Last week I was raving that my kids were not missing the meat in my vegetarian meals.  This week, they missed the meat! The Avocado and Cashew Enchiladas were quite good, but the food was so soft it lacked texture – my kids liked the flavor but needed a psychological proxy for meat.  Black beans or kidney beans, butternut squash chunks, more coarsely chopped cashews, peas – something to “chew on” – would have been beneficial additions.  I do think I will make these again, but will experiment with adding different “meat textures”. Do you have any ideas? Please reply and share!

Avocado

You might be thinking that this meal is too high in fat / calories.  But this recipe only calls for 2 avocados for 4 servings. Avocados often get a bad rap because of their fat content.  However it is the very nature of the avocado’s fat content that makes it a heart healthy food with anti-inflammatory properties.  Avocados are also considered a “nutrient-rich” food and help with the absorption of important anti-oxidants.  Not all fat is the same…

The Verdict

The kids rated the meal an 8.  They thought with some chicken, the meal would be a 10.  My husband and I both gave the meal a 9.5 and did not have any “meat withdrawals…”

Avocado and Cashew Enchiladas with Mild Red Sauce

Getting Ahead

Tonight is the night to get ahead for the week. While the enchiladas were baking, I rubbed the week’s chicken with the BBQ rub in tomorrow’s recipe and while we ate I baked it.  I also baked the potatoes that will be used on Tuesday and Thursday. Prioritizing healthy home cooked meals for my family is easier some days than others. I think tomorrow will be easy!

Recipe

Avocado and Cashew Enchiladas with Mild Red Sauce and Side Salad

Serves 2 Adults and 2 Kids

Ingredients

For the Red Sauce:

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

1 medium tomato, seeded and 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  on to 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. While enchiladas are cooking, portion greens and make a small side salad on each plate. Top with no oil or low fat salad dressing.
        10. Serve 1-2 enchiladas per plate and serve!

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

Pasta and Vegetable Gratin and Side Salad

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I have been serving one vegetarian meal a week for the last few months. In the beginning, my kids were asking, “Why?”  (Meaning, why would I serve a meal with out meat?!)  I explained the benefits to their bodies and their planet.  They looked at me like I was crazy but indulged me and now they are getting used to this routine. They don’t ask where the meat is.  They are actually enjoying the vegetarian dinners and tonight was another win.  Pasta Vegetable Gratin is a healthy twist on mac n cheese that will have your whole family smiling.

My dinner prep began by making the pasta.  As the pasta cooked, I moved to the frozen broccoli (because it was easier than cutting fresh broccoli), cooked it in the microwave and cut it into very small, maybe even unrecognizable, pieces.  Next I warmed the frozen peas in the microwave, diced the yellow squash, and set the veggies aside.

When the pasta was done, I drained it and placed it in a lightly sprayed roasting dish, adding the peas, broccoli, and squash on top and mixing them into the pasta.  Lastly, I sprinkled the cheese on top and lightly stirred into the pasta.

Then it was time to make the sauce. First I melted the butter in the sauce pan. Then I stirred in flour for about a minute and then added the milk.  After bringing the mixture to a boil I mixed in the parmesan/manchenga cheese and the spices, and poured it over the pasta.

Due to an cow’s milk allergy in my house I used coconut milk drink instead. (This is not coconut milk that comes in a can. This is called coconut milk drink – it is an alternative to cow’s milk and comes in a shelf stable container and is usually displayed near the milk.)  It is a great alternative and doesn’t have a “coconut” taste.  However, it is a bit runnier than regular milk.  I should have added less. The recipe calls for 2 1/4 C of milk.  When I make this again and use coconut milk drink, I will only use about 1 3/4 C.

Cooking Frozen Broccoli

Making the Pasta

Chopped Broccoli and Peas

Mixing Vegetables into Pasta

Sprinkling the Cheese

Casserole Ready for Oven

I baked the casserole for 30 minutes and served.

Pasta and Vegetable Gratin and Side Salad for 4

The Verdict

Pasta and vegetable gratin is a winner! My son rated the dish a 9.5, my husband a 10 (and he likes his meat…) and my toughest critic, my daughter, rated it a 9.  The flavors blend nicely and the coconut milk drink just blended right in. I forgot to put the breadcrumbs (no surprise…) on top but everyone liked it just the same.  It would probably enhance the flavor so if you are not opposed to gluten, add the bread crumbs when you make this vegetarian dish that non-vegetarians will love!

Recipe 

Pasta and Vegetable Gratin and Side Salad

Serves 2 Adults and 2 Kids for 2 meals or 1 meal and lunches

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 clove garlic, minced

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.

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