Weekly Meal Plan - Week #3

Monday - Chicken & Bacon Salad with Honey Mustard Dressing
Tuesday - Spaghetti & Meatballs with Homemade Meatballs
Wednesday - Italian Wedding Soup
Thursday - Kale Salad, Rice Pilaf & Oven BBQ Chicken
Friday - Chili
Saturday - Homemade Pizzas
Sunday - Green Chicken Chili


Chicken & Bacon Salad

For the Chicken Breasts

• 2 chicken breasts
• 1 tablespoon olive oil
• 2 teaspoons garlic salt
• salt and pepper to taste

For the Salads

• 4 cups spring lettuce mix
• 2 tablespoons blue cheese (or feta is blue cheese is too strong)
• ¼ cup almonds
• ½ cup diced apples
• ½ cup blueberries, fresh
• ¼ cup cooked, crispy, cooled and crumbled bacon
• 2 cooked chicken breasts (see above)
• 4 tablespoons  honey mustard dressing

Instructions

For the Chicken Breasts

1. Heat EVOO in a sauce pan to medium heat. Then, season chicken with garlic salt, salt, and pepper. Place chicken breast on sauce pan and cover. Let cook for about 6 minutes and then flip. Cook for an additional 6 minutes. Check chicken breast and if it's still pink inside, continue cooking until cooked all the way through.

 

For the Salads (makes 2)

1. Place 2 cups of spring lettuce mix in each bowl. Then, top with gorgonzola cheese, almonds, apples, blueberries, bacon bits, chicken breast, and honey mustard dressing.

Oven BBQ Chicken

3 cups Your Favorite BBQ Sauce

1/2 cup Peach Jam

1 clove Garlic

Hot Sauce, Optional

12 whole Chicken Thighs, Bone-in, Skin-on

Olive Oil For Brushing

Combine BBQ sauce, peach preserves, garlic, and hot sauce in a medium saucepan and heat over medium heat for 5-10 minutes, or until nice and hot. Set aside.

PREHEAT OVEN TO 400 DEGREES.

Drizzle olive oil on 2 rimmed baking sheets and place chicken thighs skin side down in the pans. Roast for 25 minutes. Remove from oven briefly, brush sauce all over the thighs, then use a spatula to flip them over to the other side, being careful not to tear the skin. Brush the tops with more sauce and return to the oven for 7 minutes. Remove from oven, brush on more sauce, and return to the oven for another 7 minutes. Remove from oven, brush on sauce, and turn up the temperature to 425 degrees.

Continue roasting for another 5 to 7 minutes, or until the sauce is starting to brown around the edges and the thighs are totally cooked through. Remove from the oven and let sit for at least 10 minutes before serving.

Rice Pilaf

• In pot (one that is oven proof),  melt on stove 1/4c.-1/2c. butter
• Dice assorted veggies very finely (celery, peppers, carrott, mushroom, onion)
• Saute veggies
• To the pot, add 2 cups long grain rice & 4 cups water (or chicken broth), 1 tbsp. chicken bouillon & 1 bay leaf
• Bring to boil on burner. Cover.
• Put in oven @ 425F for 20-30 minutes or until water is absorbed

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.