Week 15 Summary |
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Notes for this week |
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Day 1 |
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| Cornbread Burger Bake | Pan Sautéed Summer Squash and Zucchini Slices | |
Day 2 |
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| Chili Cheese Burritos | Spanish Rice | Southwestern-style Green Salad |
Day 3 |
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| Broiled Tilapia | Rice Pilaf | Steamed Broccoli |
Day 4 |
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| Chicken and Spinach Pasta Bake | Cottage Cheese with Pineapple | Green Salad |
Day 5 |
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| Chicken Fingers | French Fries | Frozen Grapes |
🗓️ Day 1
- Cornbread Burger Bake
- Pan Sautéed Summer Squash and Zucchini Slices
Cornbread Burger Bake
Enjoy this easy casserole make with savory vegetables sautéed with beef and topped with a delicious cornbread topping. Using the secrets of a busy cook makes this even faster to prepare (check out our tips below).
Ingredients
- 1 egg, beaten
- ½ c. cornmeal
- 1 tsp. baking soda
- 8.25 oz. can cream-style corn, or approx. 1 cup
- ½ c. milk
- 1 Tbsp. oil
- 1 lb. ground beef
- ½ c. chopped onion
- ¼ c. chopped green pepper
- 1 tsp. chili powder
- 1 tsp. salt
- 1 c. shredded cheddar cheese
- taco sauce, optional
Instructions
- In a bowl, mix the egg, cornmeal, baking soda, corn, milk and oil; mixture will be thin. Set aside.
- Cook the ground beef, onion, green pepper and chili powder in a skillet; drain off any fat.
- Place the meat mixture in a greased 2 quart baking dish. Cover with the grated cheese.
- Pour the cornmeal mixture over the top of everything, spreading evenly.
- Bake at 375°F for 30 to 35 minutes or until cornmeal topping is set.
- Serve with taco sauce if desired.
Notes
Taco sauce is not included in nutrition data.
Nutrition per serving
Calories: 423 calCarbohydrates: 26 gProtein: 31 gFat: 22 gSodium: 983 mgFiber: 3 gSugar: 4 g
Cornbread Burger Bake Permalink
Pan Sautéed Summer Squash and Zucchini Slices
Make a colorful squash sauté in 15 minutes with just yellow squash, zucchini, and butter.
Ingredients
- 1 zucchini, sliced
- 2 summer squash, sliced
- 1 tablespoon butter
Instructions
- Melt butter in a large skillet.
- Sauté zucchini and summer squash in butter until tendercrisp.
Notes
Add a sliced onion for extra flavor and sweetness if you'd like.
Nutrition per serving
Calories: 49 calCarbohydrates: 5 gProtein: 2 gFat: 3 gSodium: 31 mgFiber: 2 gSugar: 3 g
Pan Sautéed Summer Squash and Zucchini Slices Permalink
🗓️ Day 2
- Chili Cheese Burritos
- Spanish Rice
- Southwestern-style Green Salad
Chili Cheese Burritos
These easy burritos are great for a weeknight meal. If you have cooked ground beef and peppers and onions in the freezer, they can be ready in about 15 minutes; if not, it still takes less than 30 minutes to get this quick meal on the table.
Ingredients
- 2 lbs. ground beef
- 1 green pepper, diced
- 1 small onion, diced
- 5 cloves garlic, minced
- 1-2 packages chili seasoning or homemade equivalent, to your family’s preference
- 2 C cheddar cheese
- 8 burrito size tortillas
Instructions
- In a large skillet cook ground beef, pepper, onion, and garlic until cooked through.
- Add chili seasoning and mix well.
- Add filling to tortilla, garnish with cheese, and roll up to serve.
Nutrition per serving
Calories: 471 calCarbohydrates: 36 gProtein: 37 gFat: 20 gSodium: 666 mgFiber: 3 gSugar: 4 g
Chili Cheese Burritos Permalink
Homemade Spanish Rice
Making Spanish rice from scratch is quick and easy.
Ingredients
- 2 cups long grain white rice
- 4 cups hot water
- 4 Tbsp. oil
- 16 oz tomato sauce
- 1 onion, chopped
- 1 tsp. cumin, plus more to taste
- salt and pepper, to taste
Instructions
- Place rice in a skillet and brown in the oil over high heat, stirring constantly.
- Once browned, add the hot water. Add the remaining ingredients, place a lid on the skillet, and turn the heat down to low.
- Simmer covered for 20 minutes.
Nutrition per serving
Calories: 256 calCarbohydrates: 42 gProtein: 4 gFat: 8 gSodium: 598 mgFiber: 2 gSugar: 3 g
🗓️ Day 3
- Broiled Tilapia
- Rice Pilaf
- Steamed Broccoli
Broiled Tilapia Parmesan
Broiled Tilapia Parmesan is a delicious and quick dinner using ingredients you can keep on hand.
Ingredients
- 2 pounds frozen tilapia fillets, thawed
- ½ cup Parmesan cheese, shredded or grated
- 2 Tbsp. butter, softened
- 3 Tbsp. mayonnaise
- 2 Tbsp. lemon juice
- ¼ tsp. dried basil
- ¼ tsp. ground black pepper
- ⅛ tsp. onion powder
- ⅛ tsp. celery salt
Instructions
- Preheat oven broiler.
- Line pan with foil and lightly spray with non-stick cooking spray.
- Mix together all ingredients except fish in a small bowl and set aside.
- Arrange fillets in a single layer on prepared pan. Broil a few inches from the heat for 2 or 3 minutes. Flip fillets over and broil for 2 or 3 minutes more.
- Remove fillets from oven and coat with Parmesan mixture on top side. Flip and coat other side. Continue broiling until fish flakes easily with a fork, about 2 minutes more.
Notes
If your fish is frozen, thaw it by placing it in cold water in the sink for about 30 minutes, changing water once.
Nutrition per serving
Calories: 199 calCarbohydrates: 1 gProtein: 25 gFat: 11 gSodium: 251 mgFiber: 1 gSugar: 1 g
Broiled Tilapia Parmesan Permalink
Rice Pilaf
Homemade rice pilaf is a tasty side dish that is easy to put together while baking a main dish.
Ingredients
- 8 Tbsp. butter
- 7 oz. vermicelli, broken into small pieces
- 2 c. long grain white rice
- 4 c. water
- 2 tsp. granulated chicken bouillon
- 1 Tbsp. dried parsley
- 1 Tbsp. dried onion flakes
- Salt and pepper to taste
Instructions
- In a large pan, melt the butter over medium heat. Add the vermicelli and brown until golden, about 5 minutes.
- Add the rice and stir until coated with butter, about 2 minutes.
- Add the remaining ingredients and stir well to combine. Bring to a boil, then turn heat to low.
- Cover and let cook until all the liquid is absorbed, about 25 minutes, stirring occasionally.
- Fluff with a fork and serve.
Nutrition per serving
Calories: 342 calCarbohydrates: 57 gProtein: 5 gFat: 10 gSodium: 603 mgFiber: 1 gSugar: 1 g
🗓️ Day 4
- Chicken and Spinach Pasta Bake
- Cottage Cheese with Pineapple
- Green Salad
Chicken and Spinach Pasta Bake
Cheesy Chicken and Spinach Pasta Bake is so easy and full of Italian flavor. It's even easier to make if you have cooked chicken and onions stocked in your freezer!
Ingredients
- 8 ounces rigatoni, cooked al dente and drained
- 1 tablespoon olive oil
- 1 onion, sautéed
- 10 ounce pkg. frozen spinach, thawed
- 3 cups cooked cubed chicken
- 14 ounce can Italian-style diced tomatoes, undrained
- 8 ounce pkg. cream cheese, softened
- ½ teaspoon salt
- ½ teaspoon pepper
- 1½ cups mozzarella cheese, shredded
- non-stick cooking spray
Instructions
- Preheat oven to 375°F. Lightly spray bottom of 9x13" baking dish. Drain chopped spinach well, pressing between paper towels.
- In a large mixing bowl, add drained spinach, sautéed onions, cooked rigatoni, cooked chicken, diced tomatoes, cream cheese, salt and pepper; mix together thoroughly.
- Spoon mixture into baking dish. Sprinkle shredded mozzarella cheese evenly over top.
- Cover and bake for 30 minutes; uncover and continue baking 15 minutes longer or until bubbly.
Notes
If you do not have cooked chicken and onions in the freezer, you can sauté those while you are cooking the pasta. Allow time for the cream cheese to soften and the spinach to thaw while you are preparing the pasta, chicken, and onions.
For a vegetarian option, omit the chicken and add sautéed mushrooms and diced red peppers or other vegetables.
Nutrition per serving
Calories: 393 calCarbohydrates: 28 gProtein: 25 gFat: 20 gSodium: 507 mgFiber: 3 gSugar: 4 g
Chicken and Spinach Pasta Bake Permalink
🗓️ Day 5
- Chicken Fingers
- French Fries
- Frozen Grapes
Homemade Chicken Fingers
Homemade chicken fingers are quick and easy. Just slice chicken strips, dip in seasoned flour, and fry in a little oil on the stovetop.
Ingredients
- 2 lbs boneless skinless chicken pieces
- 1 C. flour
- ½ tsp. salt
- ¼ tsp. pepper
- Oil
Instructions
- Cut chicken into strips, rinse with water, leaving a little wet so the flour will stick. Mix together flour, salt, and pepper on a plate.
- Roll chicken in flour so that it is covered. Fry in hot oil in a skillet until cooked through and golden on the outside.
- Drain on a rack above paper towels and serve.
Nutrition per serving
Calories: 249 calCarbohydrates: 16 gProtein: 34 gFat: 4 gSodium: 335 mgFiber: 1 gSugar: 1 g
Homemade Chicken Fingers Permalink
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