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Week 16
No bulk cooking or meal prep this week, just some easy cooking and good food.
Day 1
- Tuna Casserole
- Sugar Snap Peas
Day 2
- Beef and Beans
- Cornbread
Day 3
- Shrimp with Red Peppers and Grits
- Sautéed Leeks and Cabbage
Day 4
- Chicken Divan
- Rice
- Green Salad
Day 5
- Cheese Steak Subs
- Sweet Potato Fries
- Broccoli Salad
Day 1 Dinner Menu
- Tuna Casserole
- Sugar Snap Peas
Tuna Casserole
Mix and bake this easy tuna casserole in under 30 minutes (the tuna can be swapped out with chicken if you have picky eaters).
Ingredients
- 2 cans water-packed tuna, drained
- ¼ cup chopped onion
- 1 cup frozen peas
- ¼ cup chopped carrot
- 1 can cream of mushroom soup
- 3 cups egg noodles, cooked and drained
- ½ cup milk
- salt and pepper to taste
Instructions
- Mix all ingredients except noodles in a bowl; fold in cooked and drained noodles.
- Bake at 350°F for 20 minutes or until bubbly.
Notes
If your family doesn't care for tuna, you can substitute cooked chicken (either canned or from your freezer stock) for this dish, or you can add more vegetables and omit the meat altogether.
Nutrition
Calories: 272kcal | Carbohydrates: 33g | Protein: 24g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 56mg | Sodium: 1323mg | Potassium: 461mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1720IU | Vitamin C: 15.7mg | Calcium: 71mg | Iron: 2.8mg
Go to Tuna Casserole post
Day 2 Dinner Menu
- Beef and Beans
- Cornbread
Beef and Beans
Easy and affordable, Beef and Beans is a stovetop meal that you may remember from your childhood. Its simple ingredients and easy prep make it a good meal for a busy night. Serve it with a salad for a complete meal, or add some cornbread on the side.
Ingredients
- 1 lb. ground beef
- 1 large onion, chopped
- 28 oz. baked beans
- 1/2 C. water
- salt and pepper to taste
- dash of liquid smoke if desired
Instructions
- Cook the ground beef and chopped onion in a large pan over medium heat.
- Drain off the fat.
- Add remaining ingredients to pan and simmer over low heat for about 45 minutes, stirring occasionally.
Notes
If you have cooked ground beef and/or onions in the freezer, use those to speed up this recipe even more.
Nutrition
Calories: 377kcal | Carbohydrates: 42g | Protein: 35g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 84mg | Sodium: 1480mg | Potassium: 1046mg | Fiber: 11g | Sugar: 1g | Vitamin C: 6mg | Calcium: 122mg | Iron: 6.1mg
Go to Beef and Beans postDay 3 Dinner Menu
- Shrimp with Red Peppers and Grits
- Sautéed Leeks and Cabbage
Shrimp and Grits
Grits with shrimp sounded like some northern twist on a sacred southern staple when I first heard about it, but I can honestly say that this is one of my all time favorite dishes.
Ingredients
Grits:
- 1 cup quick grits
- 4 cups water
- 1 tsp. garlic powder
- 2 tsp. Worcestershire sauce
- 1/4 tsp. cayenne pepper
- 1 tsp. salt
- 2 oz. grated sharp cheddar cheese
Shrimp and Red Pepper:
- Olive oil cooking spray
- 1 medium bell pepper, diced
- 12 oz. frozen medium raw shrimp, thawed, peeled, and patted dry
- 1 tbsp. oil
- 1 tsp. paprika
- 1 tsp. garlic powder
- 1/2 tsp freshly ground black pepper
- 1/8 tsp. salt
- 2 green onions, chopped
- 1 oz. shredded sharp cheddar cheese
Instructions
- Add 4 cups of water to a covered medium saucepan. Add grits and bring to a boil. Cover, reduce heat, and simmer for about 5 minutes or until the grits are done. Remove from heat and stir in remaining grits ingredients, mixing well. Cover until shrimp is done.
- While grits are cooking, combine shrimp, oil, paprika, garlic powder, pepper, and salt in a medium bowl and mix well until shrimp is evenly coated.
- Spray a large non-stick skillet with olive oil spray and heat on medium high until pan is hot. Add red pepper dices and sauté for 3-4 minutes until tender. Remove from pan and set aside.
- Add shrimp mixture to pan in a single layer and cook on medium high for 2-3 minutes without stirring. After 2-3 minutes, stir and cook until shrimp is done (shrimp will be opaque in the center).
- Remove pan from heat and mix in red pepper dices and green onions. When grits are done, divide grits into 4 bowls, sprinkle the cheese (divided the 1 oz evenly between the bowls) on top of grits, and top with shrimp mixture. Serve immediately.
Notes
If you have the time, adding the grits to the water and soaking for 30-60 minutes before turning on the heat yields a richer corn flavor.
Nutrition
Calories: 358kcal | Carbohydrates: 35g | Protein: 27g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 237mg | Sodium: 1372mg | Potassium: 292mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1940IU | Vitamin C: 43.1mg | Calcium: 294mg | Iron: 4mg
Go to Shrimp and Grits postDay 4 Dinner Menu
- Chicken Divan
- Rice
- Green Salad
Chicken Divan
This popular chicken and broccoli casserole is a delicious way to use leftover chicken.
Ingredients
- 1 lb. cooked boneless skinless chicken, chopped
- 2 cans cream of chicken soup
- 1 cup mayonnaise
- 1/2 cup shredded cheddar cheese
- 1 Tbsp. lemon juice
- 1/2 tsp. curry powder
- 1 16 oz. pkg. frozen chopped broccoli, steamed
- 1 small bag Pepperidge Farm stuffing mix
Instructions
- Combine soup and cheese in a sauce pan and heat until melted. Remove from heat and add mayonnaise, lemon juice, and curry, mixing well.
- Prepare a 9x12 casserole dish with non-stick cooking spray, and layer broccoli, chicken, and soup and cheese mixture. Cover with stuffing mix.
- Bake at 350° for 30 minutes or until bubbly.
Notes
Use cooked chicken from your freezer stock if you have it (prep time does not include cooking the chicken).
Nutrition
Calories: 715kcal | Carbohydrates: 56g | Protein: 30g | Fat: 41g | Saturated Fat: 9g | Cholesterol: 82mg | Sodium: 1903mg | Potassium: 745mg | Fiber: 4g | Sugar: 7g | Vitamin A: 822IU | Vitamin C: 74mg | Calcium: 183mg | Iron: 4mg
Go to Chicken Divan postDay 5 Dinner Menu
- Cheese Steak Subs
- Sweet Potato Fries
- Broccoli Salad
Cheese Steak Subs
Ingredients
- 2 tsp oil
- 1 onion, sliced
- 1 large red bell pepper, sliced
- 4 1.5 oz. frozen sandwich steak slices, thawed
- 10 ¾ oz. can cheddar cheese soup
- 4 hoagie rolls, split
Instructions
- Heat oil in a large skillet over medium-high heat.
- Add the onion and pepper; cook until tender. Remove vegetables from skillet and set aside. Add steaks to skillet and heat until cooked through.
- Heat soup in small saucepan until heated through, stirring occasionally. Spread each roll with 2 Tbsp heated soup.
- Place steaks and vegetables on bottom of each roll and top evenly with the remaining soup. Add tops of hoagie rolls and serve.
Notes
If preferred, you can substitute leftover beef slices or frozen beef strips from the refrigerator or freezer section of the grocery store.
Nutrition
Calories: 375kcal | Carbohydrates: 44g | Protein: 12g | Fat: 17g | Saturated Fat: 5g | Cholesterol: 28mg | Sodium: 714mg | Potassium: 447mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1240IU | Vitamin C: 40mg | Calcium: 37mg | Iron: 10.8mg
Go to Cheese Steak Subs postCreate a Shopping List
Note that any adjustments to servings from the recipes do not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. “Print Collection” prints the list of meals, not the recipes, which should be printed from the recipe card. Remember that side dishes are not included on the grocery list unless we have included a recipe for them.
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