Weekly Meal Plan - Week #2

Monday - Chicken Lettuce Wraps
Tuesday - Taco Salads Or Taco Wraps
Wednesday - Crockpot Southwestern Stew
Thursday - Pulled Pork
Friday - Against All Grain stir fry with mini spring rolls
Saturday - Halloween Night Food
Sunday - Slow Cooker Stew

RECIPES

Chicken Lettuce Wraps (The Pioneer Woman)

Ingredients

1/3 cup Hoisin Sauce
1/3 cup Soy Sauce
2 Tablespoons Grated Ginger
1 Tablespoon Sriracha
1 Tablespoon Rice Wine Vinegar
3 cloves Garlic, Grated
2 whole Boneless, Skinless Chicken Breasts, Cut Into Strips
1/4 cup Chopped Cilantro
8 whole Butter Lettuce Leaves
1 cup Bean Sprouts
1 cup Thinly Sliced Red Cabbage
1 cup Julienne Carrots
1 cup Cucumber Slices
2 Tablespoons Chopped Peanuts
1 cup Cooked Thin Rice Noodles
Sweet Chili Sauce, For Serving

Instructions

For the chicken and marinade: Mix the hoisin sauce, soy sauce, grated ginger, Sriracha, rice wine vinegar and grated garlic in a large bowl or resealable plastic bag. Add the chicken strips and marinate, refrigerated, for 2 hours.

Heat a grill pan over medium-high heat.

Remove the chicken strips from the marinade and grill until cooked through, about 2 minutes per side. Transfer to a serving platter and sprinkle with the peanuts and cilantro.

For the lettuce and fillings: Set out the lettuce, bean sprouts, cabbage, carrots, cucumbers and rice noodles on the serving platter.

To assemble, use the butter lettuce leaves to contain the chicken and fillings. Add some chili and hoisin sauce, then roll them up and eat!

Southwestern Beef Stew (Adapted from Michael Smith)

Ingredients

Few splashes any vegetable oil
2 pounds stewing beef, cubed
4 onions, peeled and thinly sliced
1 whole head garlic cloves, peeled
2 red bell peppers, seeded and minced
1 or 2 jalapeno peppers, seeded and minced
2 tablespoons chili powder
1 28 ounce can whole tomatoes
1 14 ounce can pinto, red or black beans, drained and rinsed
1 cup frozen corn

Instructions 

Thoroughly dry the beef by patting it with paper towels; dry beef sears better.

Preheat a large heavy pot over medium-high heat and add enough oil to cover the bottom of the pot. A thin film is not enough. Add a single layer of the beef cubes. Brown evenly, adjusting the heat as needed to keep the meat sizzling. Medium-high heat usually works best. Be patient, this is the only chance you’ll have to add the rich deep flavour of caramelization to the moist stew.

Rest the browned beef on a plate. Continue with the rest of the beef, browning it in batches. Add more oil as needed. Remove the meat and set aside.

Add the onions and garlic to the empty hot pan and stir well with a wooden spoon, scraping any brown bits from the bottom of the pan. Continue until the onions are golden brown. Add the red and jalapeno peppers. Stir in the chili powder, canned tomatoes, beans and the browned beef.

Transfer to a slow cooker. Cook on low 5-6 hours. Check it every hour or so. If it seems to get dry, add 1/2 cup beef broth or water. 

When you are ready to serve, stir in the frozen corn. Top with sour cream, cheddar cheese and/or sliced green onions if you like. 

Korean Beef Noodle Bowls (adapted from Against All Grain)

1 teaspoon freshly grated ginger
1/8 cup soya sauce 
1 tablespoon sesame oil
1 clove garlic, minced
½ teaspoon red pepper flakes
1 pound flank steak, cut against the grain into thin strips

Noodle Bowl

Whole wheat spaghetti noodles (cook to al dente)
1½  tablespoons sesame oil, divided
1 small yellow onion, thinly sliced
2 cloves garlic, minced
1 teaspoon freshly grated ginger
2 tablespoons honey
1 tablespoon apple cider vinegar
¼ cup soya sauce
1 teaspoon red pepper flakes
1 cup shitake mushrooms, stems removed and halved
3 cups baby spinach
1 cup shredded carrots
Sesame seeds
 

Instructions

1) Mix together first five ingredients, and pour over the sliced beef. Refrigerate for at least 6 hours or up to 24 hours.

2) In a deep sauté pan or wok, heat 2 teaspoons of sesame oil over medium-high heat.

3) Pat the marinated beef dry with paper towels, then add it to the hot oil.

4)  Cook the beef for 5 minutes until it is browned on the outside. Remove it from the pan, discard the oil, and set the beef aside.

5) Add the remaining sesame oil to the pan, and heat on medium high. Add the onions, garlic, and ginger. Cook for 5 minutes, stirring frequently.

6)  Pour in the honey, apple cider vinegar, soya sauce, and red pepper flakes, and bring to a boil.

7) Reduce heat to a simmer, then add the mushrooms, spinach, and carrots, and cook for 3 to 5 minutes until the vegetables are soft.

8) Toss in the noodles, and let them cook for 5 minutes until soft.

9) Serve garnished with sesame seeds.

Weekly Meal Plan - Week #1

For Ellen.....xoxo

Suppers for the Week

Monday - One pot chicken & quinoa casserole
Tuesday - Chicken stir-fry
Wednesday - Smokies, kale salad & homemade sweet potato fries
Thursday - Homemade pizza with whole wheat crust
Friday - Crockpot chicken fajitas
Saturday - Lasagna
Sunday - Homemade chicken fingers, homemade sweet potato fries & spinach salad


Sweet Treats

• Chocolate-y zucchini brownies
• Whole wheat oatmeal cookies

RECIPES

One pot chicken & quinoa casserole (from Cookin' Canuk's website)

 

Ingredients

• 6 boneless, skinless chicken thighs, trimmed
• ¾ tsp crushed, dried rosemary
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp ground pepper
• 2 tsp olive oil, divided
• ½ yellow onion, chopped
• 8 oz. crimini mushrooms, sliced
• 1 cup quinoa
• 2 cups low-fat chicken broth
• 1 ½ cups sliced spinach leaves
• Salt and pepper, to taste

Instructions

1. Place the chicken thighs in a medium bowl. Add the rosemary, smoked paprika, salt and pepper, and toss to coat the chicken.
2. Heat 1 teaspoon of olive oil in large nonstick skillet set over medium-high heat. Add the chicken and cook for 2 minutes on each side. Transfer the chicken to a plate.
3. Heat the remaining 1 teaspoon of olive oil in the skillet. Add the onion and mushrooms, and cook until the vegetables are tender, 4 to 5 minutes.
4. Stir the quinoa and broth into the vegetables. Bring to a boil, then reduce cover, reduce heat and simmer for 15 minutes. Nestle the chicken into the quinoa and cook until the liquid is absorbed and the chicken is cooked through, about 15 minutes.
5. Transfer the chicken to a plate. Stir the spinach into the quinoa. Serve with the chicken. Season to taste.

My Favorite Kale Salad

Ingredients

• 1 bunch of kale, washed, dried and torn into small pieces
• 2 cups brussel sprouts, shredded (I use my food processor)
• 4 slices cooked crispy bacon, cooled and chopped
• 1/2 cup dried cranberries
• 1/4 cup goat cheese, crumbled
• 1/4 cup toasted silvered almonds
• Poppyseed dressing to taste

Instructions

1. Mix everything together in a large bowl. Bam!

Whole Wheat Pizza Dough (from Cookin' Canuk's website)

Ingredients

• 1 package traditional yeast (2 ¼ tsp.)
• 1 cup warm water (not hot!)
• 1 tsp. honey
• 2 ½ cup whole wheat pastry flour
• 1 tbsp olive oil
• 1 tsp salt
• Flour for kneading
• Cooking spray

Instructions

1. Pour the yeast into a large bowl. Add the water and honey, and stir to combine. Let the mixture sit until foamy bubbles appear on the surface of the water, about 10 minutes.
2. Add the flour, olive oil and salt, and stir with a wooden spoon to combine.
3. Turn the dough out onto a lightly floured surface and knead the dough until it is smooth and elastic, about 5 to 6 minutes.
4. Coat a large bowl with cooking spray, place the ball of dough in the bowl and lightly spray the surface with cooking spray.
5. Cover the bowl with a dishtowel and let the dough rest in a warm room for 1 hour.
6. After 1 hour, the dough will have doubled in size. Punch down the dough and turn it out onto a lightly floured surface. Roll to the desired size for the pizza.

 

Crockpot Chicken Fajitas

Ingredients

• 2 lbs. boneless skinless chicken breast halves, sliced
• 1 small can petite diced tomatoes with green chilies
• 1 red, orange and green bell pepper, julienned
• 1 large yellow onion, halved and sliced
• 4 cloves garlic, minced
• 2 1/2 tsp chili powder
• 2 tsp ground cumin
• 1 tsp paprika
• 3/4 tsp ground coriander
• 1 tsp salt
• 3/4 tsp pepper
• 2 Tbsp fresh lime juice
• 1 Tbsp honey

 

Instructions

1. Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.
2. In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.
3. Cover and cook on HIGH heat 3 - 4 hours. I wouldn't recommend cooking on the low heat setting as the peppers will become soggy if left cooking all day.  
4.  Remove about 1 cup of the broth from the slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss. Sere warm in warmed tortillas with sour cream and optional guacamole, cheese and salsa.

 

Lasagna

 

Ingredients

• 1-1/2 pound Ground Beef
  
• 1 pound Mild Breakfast Sausage
• 2 cloves Garlic, Minced
• 2 cans (14.5 Ounce) Whole Tomatoes
• 2 cans (6 Ounce) Tomato Paste
• 2 Tablespoons Dried Parsley
• 2 Tablespoons Dried Basil
• 1 teaspoon Salt
• 3 cups Lowfat Cottage Cheese
• 2 whole Beaten Eggs
• 1/2 cup Grated (not Shredded) Parmesan Cheese
• 2 Tablespoons Dried Parsley
• 1 teaspoon Salt
• 1 pound Sliced Mozzarella Cheese
• 1 package (10 Ounce) Lasagna Noodles
• (add 1/2 Teaspoon Salt And 1 Tablespoon Olive Oil To Pasta Water)

Instructions

1. Bring a large pot of water to a boil.

2. Meanwhile, in a large skillet or saucepan, combine ground beef, sausage, and garlic. Cook over medium-high heat until browned. Drain half the fat. Add tomatoes, tomato paste, 2 tablespoons parsley, basil and salt. After adding the tomatoes, the sauce mixture should simmer for 45 minutes while you are working on the other steps.

3. In a medium bowl, mix cottage cheese, beaten eggs, grated Parmesan, 2 more tablespoons parsley, and 1 more teaspoon salt. Stir together well. Set aside. Cook lasagna until “al dente”. I usually cook mine for the minimum cooking time as listed on the box.

To assemble:
4. Arrange 4 cooked lasagna noodles in the bottom of a baking pan, overlapping if necessary. Spoon half the cottage cheese mixture over the noodles. Spread evenly. Cover cottage cheese with a layer of mozzarella cheese. Spoon a little less than half the meat/sauce mixture over the top.

5. Repeat, ending with meat/sauce mixture. Sprinkle top generously with extra Parmesan.

6. Bake for 30 minutes or until the top is all bubbly and yummy looking.

Homemade Chicken Fingers

 

Ingredients

 

Breadcrumb

• 1¾ cups panko breadcrumbs

 

Batter

• 1 egg
• 1 tbsp mayonnaise
• 1½ tbsp dijon mustard
• 2 tbsp flour
• ½ tsp salt
• Black pepper

Chicken

• 1lb chicken breasts cut into strips
• Oil spray

Instructions

1. Preheat oven to 400F.
2. Place the Batter ingredients in a bowl and whisk with a fork until combined.
3. Add the chicken into the Batter and toss to coat.

 

Crumbing

1. Pick up a piece of chicken with your left hand and place it into the panko bowl.
2. Use your right hand to sprinkle some breadcrumbs onto one end of the chicken, then pick up that end of the chicken and turn it over. Pat down gently to press the breadcrumbs onto the chicken, then transfer onto baking tray.
3. Repeat with remaining chicken.
4. Spray lightly with oil. Bake for 10 minutes.
5. Remove from oven and serve immediately.

Chocolatey Zucchini Brownies

Ingredients

• 2 eggs
• 1 tbsp vanilla
• 3/4 cup sugar
• 1/4 cup vanilla yogurt
• 1 cup whole wheat flour
• 1/2 cocoa
• 1 1/2 tsp baking soda
• 1/4 tsp salt
• 2 cups grated zucchini (1 medium zucchini)
• 1 cup chocolate chips

Instructions

• Preheat oven to 350.  Spray a 9" square pan with nonstick baking spray.
• In a large bowl gently whisk eggs. Add in vanilla and sugar and yogurt and mix until combined.
• In a separate medium size bowl mix together the flour, cocoa, baking soda and salt.
• Add dry ingredients to wet ingredients and mix just until combined. Gently stir in zucchini and then chocolate chips.
• Pour batter into sprayed pan. Bake for 30-35 minutes or until a toothpick comes out clean. Allow to cool for 30 minutes before serving.

Whole Wheat Oatmeal Chocolate Chip Cookies

Ingredients

• 1/2 cup butter at room temperature
• 1 3/4 cups brown sugar
• 4 large eggs (room temperature)
• 4 tsp vanilla
• 3 cups whole wheat flour
• 2 1/4 cups large flake oats
• 2 tsp baking soda
• 2 tsp cinnamon
• 1/2 tsp salt
• 2 cups dark chocolate chips

Instructions

1. In a large bowl, beat the wet ingredients and sugar (eggs, sugar, vanilla and butter) together until smooth
2. In another large bowl, sift flours, oats, baking soda, salt and cinnamon until well blended.
3. Add the dry mixture to the wet mixture and stir by hand until almost combined, then add chocolate chips and stir until well blended
4. Spray cookie sheets or cover with parchment paper and drop spoonfulls of cookie dough about 2 inches apart on cookie sheets
5. Bake for 10-12 minutes until a light golden color on around the edges, but still soft on the inside. Allow to cool and transfer to a wire rack.

The Pioneer Woman's Perfect Potato Soup

I am OBSESSED with this soup. Anyone who knows me knows how much I love The Pioneer Woman, and this is one of her best recipes. I like to make a batch of this and then freeze it in glass Tupperware containers. They make a great lunch when you need to grab something on the way out the door. 

All of the pictures are from her website, but I wanted to share them to show the steps along the way. 

I should also mention that I prefer the soup without parsley, so I left it out of her original recipe. You may see some in the pictures, but that's why. 

Directions

 

Here’s how I make it:

 
The Cast of Characters: Small Russet potatoes, carrots, celery, onions, milk, flour, light cream, salt, pepper, Cajun spice and thin bacon. 

 
Start by slicing the bacon into small pieces…

 
 
 
This is about six slices. 

 
Throw the bacon into a soup pot over medium heat…

 
And stir it around until the fat is rendered and the bacon is crisp. 

 
Remove the bacon from the pot...

 
And try with all your might not to eat it. 

Note that this will be difficult. 

 
Next, peel an onion and cut it in half…

Then, in each half, cut vertical slices…

Then cut in the other direction…

To dice!

After that: The celery!

Slice two or three stalks into thinner strips…

Then cut the strips into a dice. 

Next come the carrots. I don’t peel them, because then I feel rustic. I just scrub them really well…

Then I lop off the ends…

Cut them into sticks... 

And cut the sticks into a dice.

Now you’ve got the basics ready!

Pour off most of the bacon grease from the pot, but leave a little in the pot.

Throw the veggies in the pot over medium heat and let them start cooking. 

While they’re cooking, grab the potatoes.

Peel them…

Cut them into sticks…

And dice them till you have a big pile! 

Throw the potatoes into the pot with the veggies and stir them all together. Let them cook for about 5 minutes or so, just to get the potatoes started.

Add plenty of salt (the potatoes need it!).

Next, add plenty of pepper. 

Finally, add a bunch (about 6 to 8 cups) low sodium chicken broth…

Then bring it to a boil and let it cook for about ten minutes, till the potatoes are starting to get tender.

While it’s cooking, mix together some milk and flour and whisk it till it’s smooth.

Pour it into the soup, then let it cook for another five minutes, until it’s got a little more body to it. 

By now, the veggies are nice and soft…

Use your immersion blender to blend the soup until smooth. Then...

 
...don’t forget 1/4 to 1/2 cup of light cream. 

Stir it around over low heat to make sure it’s thoroughly heated, and use this opportunity to taste it and adjust the seasonings.

In addition to a little extra salt and pepper, I also added some Cajun spice for a nice flavor and just a teeny hint of spice.

Look how lovely!

 
But wait! There’s more! Grate up a little bit of your favorite cheese. Absolutely any kind is fine.

To serve it up, sprinkle on a little extra parsley before adding some of the grated cheese…

INGREDIENTS

• 6 slices Thin Bacon, Cut Into 1-inch Pieces
• 1 whole Medium Onion, Diced
• 3 whole Carrots, Scrubbed Clean And Diced
• 3 stalks Celery, Diced
• 6 whole Small Russet Potatoes, Peeled And Diced
• 8 cups Low Sodium Chicken
• 3 Tablespoons All-purpose Flour
• 1 cup Milk
• 1/2 cup Light Cream
• 1/2 teaspoon Salt, More To Taste
• Black Pepper To Taste
• 1/2 teaspoon Cajun Spice Mix
• 1 cup Grated Cheese Of Your Choice

INSTRUCTIONS

Add bacon pieces to a soup pot over medium heat and cook bacon until crisp and fat is rendered. Remove the bacon from the pot and set it aside. Pour off most of the grease, but do not clean the pot. 

Return the hot to medium-high heat and add the onions, carrots, and celery. Stir and cook for 2 minutes or so, then add the diced potatoes. Cook for 5 minutes, seasoning with salt, pepper, and Cajun spice. 

Pour in the broth and bring it to a gentle boil. Cook for 10 minutes, or until the potatoes are starting to get tender. Whisk together the flour and the milk, then pour into the soup and allow the soup to cook for another 5 minutes. 

Use an immersion blender to make the soup nice and smooth. Let it heat back up as you taste for seasonings, adding more of what it needs. Stir in cream, then stir.

Serve in bowls garnished with grated cheese and crisp bacon pieces.

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Homemade Timbits

My kids totally believe that these are as good as Timbits. The good news is that they are way, way healthier. Pumpkin is the secret ingredient that adds moistness, and it really takes on the chocolate-y taste of the cocoa. 

This recipe is adapted from Cookin Canuk's website.

Ingredients

• ¾ cup whole wheat all purpose flour
• 2 tbsp unsweetened cocoa powder
• ½ tsp baking soda
• ½ tsp ground cinnamon
• ¼ tsp salt
• ½ cup canned pure pumpkin 
• ⅓ cup pure maple syrup
• 1 egg
• 2 tbsp coconut oil, melted & slightly cooled
• ½ tsp pure vanilla extract

Directions

• 1. Preheat the oven to 375 degrees F. Lightly coat a mini muffin pan with cooking spray.
  2. In a medium bowl, whisk together the whole wheat pastry flour, cocoa powder, baking soda, cinnamon and salt.
  3. In a separate bowl, whisk together the maple syrup, egg, coconut oil and vanilla extract.
  4. Add the maple syrup mixture to the flour mixture, and stir to combine. Do not over stir.
  5. Using about 1 teaspoon for each bite, evenly fill the tart cups with the batter.
  6. Bake until a toothpick inserted in the center of a bite comes out clean, 8 to 10 minutes.
  7. Cool slightly, then remove the bites from the pan and cool on a rack.