Week 15 Summary |
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Notes for this week |
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Day 1 |
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Sesame Chicken | Steamed Broccoli | Yellow Rice |
Day 2 |
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Tortellini Zucchini Soup | Dinner Rolls | |
Day 3 |
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Crustless Broccoli Quiche | Easy Buttermilk Biscuits | Fruit Cocktail |
Day 4 |
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Smothered Salisbury Steak | Green Peas with Butter | Mashed Potatoes |
Day 5 |
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Tex-Mex Chicken Corn Chowder | Slow-Simmered Green Beans | Cheese Toast |
🗓️ Day 1
- Sesame Chicken
- Steamed Broccoli
- Yellow Rice
Sesame Chicken
Asian-inspired marinade brings out the flavor in this delicious Sesame Chicken.
Ingredients
- 4 lbs boneless skinless chicken breasts
- ½ cup light olive oil
- ¼ cup white cooking wine
- ¼ cup white wine vinegar
- ½ cup soy sauce
- 1 tablespoon ground ginger
- 1 teaspoon dry mustard
- ½ teaspoon pepper
- 3 teaspoon garlic, minced
- 4 teaspoon sesame seeds, toasted
Instructions
- Place chicken in large bowl.
- Mix remaining ingredients together in a small bowl. Reserve ½ cup marinade for basting.
- Pour remaining marinade into bowl with chicken. Cover and marinate several hours or overnight in refrigerator. Remove chicken from bowl; discard marinade.
- Grill chicken over medium heat, about 25-30 minutes or until juices run clear, turning frequently and basting with reserved marinade.
Notes
- This recipe makes enough to save half of the cooked chicken for another meal (if using it this week, refrigerate; if not, freeze).
- If you don't want to grill the chicken, it can be baked at 350°F until it reaches an internal temperature of 165°F.
- You can buy pre-toasted sesame seeds at Asian markets or you can lightly toast your own.
Nutrition per serving
Calories: 200 calCarbohydrates: 1 gProtein: 25 gFat: 10 gSodium: 258 mgFiber: 1 gSugar: 1 g
Sesame Chicken Permalink
🗓️ Day 2
- Tortellini Zucchini Soup
- Dinner Rolls
Tomato Zucchini Soup
Tomato Zucchini Soup is an easy 20 minute soup that is good to the last drop—so good that you might need to double the recipe! It freezes well, too.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion
- 2 medium zucchini
- 6 cups chicken or vegetable stock
- 1 teaspoon dried basil
- 1 medium bay leaf
- 28 ounces crushed tomatoes
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
- 19 ounces frozen tortellini, cheese or meat
- 1 tablespoon dried parsley
Instructions
If preparing to serve:
- Chop onion and dice zucchini.1 medium onion, 2 medium zucchini
- In a large soup pot, heat the olive oil. Sauté the onion and zucchini in the olive oil until onion is translucent and zucchini is tender.2 tablespoons olive oil
- Add the stock, basil, bay leaf, tomatoes, salt, and pepper. Stir and heat to a simmer.6 cups chicken or vegetable stock, 1 teaspoon dried basil, 1 medium bay leaf, 28 ounces crushed tomatoes, 1 teaspoon salt, ½ teaspoon freshly ground black pepper
- Add tortellini and bring back to a simmer. Cook for 8 minutes or until tortellini is tender and cooked through. Add parsley and stir just before serving.19 ounces frozen tortellini, 1 tablespoon dried parsley
If preparing to freeze:
- Sauté the onion and zucchini in the olive oil until the onion is translucent and zucchini is tender. Remove onion and zucchini from heat and combine with all ingredients except stock in a freezer container.
- Freeze and label each container with the following instructions: "Bring 6 cups of stock to a boil. Add frozen ingredients and stir gently until thawed. Heat to a boil and cook for 8 minutes or until tortellini is tender and cooked through."
Video
Notes
Vegetarian: Using vegetable stock and cheese ravioli, this soup is vegetarian so no adaptations are needed.
Gluten-free: If you would like to make a gluten-free version, you could substitute gluten-free pasta like Udi's gluten-free ravioli. Be sure to adjust the cooking time if you use pasta other than tortellini.
If you'd like, add fresh spinach for extra nutrients.
Nutrition facts are using cheese tortellini.
Nutrition per serving
Calories: 470 calCarbohydrates: 63 gProtein: 22 gFat: 15 gSodium: 1302 mgFiber: 8 gSugar: 15 g
Tomato Zucchini Soup Permalink
🗓️ Day 3
- Crustless Broccoli Quiche
- Buttermilk Biscuits
- Fruit Cocktail
Crustless Vegetable Quiche
We’ve used broccoli and cheddar in this delicious and easy crustless quiche, but you can substitute different cheeses or vegetables to use what you have. Try it this way or with spinach and mozzarella cheese or mushrooms and Swiss.
Ingredients
- 8 eggs, beaten
- 10 oz pkg frozen chopped broccoli, cooked, drained and chopped
- 1 C. cheddar cheese, shredded
- Salt and pepper to taste
- 1 C. milk
Instructions
- Combine eggs, milk, salt, and pepper. Stir in broccoli/spinach and cheese. Pour into a greased 8 inch pie pan that has 2 inch sides.
- Bake at 350°F about 40-50 minutes or until a knife inserted in the center comes out clean.
Notes
For spinach quiche, use 1 (10 oz) pkg. frozen spinach, defrosted, with the water squeezed out, or use sliced sautéed mushrooms and Swiss cheese for an entirely different flavor.
Nutrition per serving
Calories: 283 calCarbohydrates: 6 gProtein: 20 gFat: 20 gSodium: 361 mgFiber: 1 gSugar: 3 g
Crustless Vegetable Quiche Permalink
Easy Buttermilk Biscuits
These 3 ingredient buttermilk biscuits from scratch yield consistent, delicious results.
Ingredients
- 4 cups self-rising flour
- ½ cup butter, softened
- 1-½ cups buttermilk
Instructions
- Combine flour and butter, cutting with a fork or using a mixer.
- Stir in buttermilk and mix well. Add more flour if too wet, more buttermilk if too dry.
- When dough is rolling consistency, knead a few times and turn out onto a floured surface. Roll out and cut with a biscuit cutter.
- Bake the biscuits on cookie sheet at 475° until brown, about 15 minutes (time will vary based on thickness).
Notes
If you do not have self-rising flour, you can make your own by combining 4 cups all-purpose flour with 2 Tbsp. baking powder and 1 tsp. salt.
Freezing Buttermilk Biscuits
You can freeze the biscuits either cooked or uncooked.
To freeze uncooked, place the biscuits in a single layer on a cookie sheet or other flat pan and put in the freezer for a few hours or until frozen. When frozen, place the biscuits into a dated freezer container for later use.
To freeze cooked biscuits, place biscuits into a dated freezer container for later use.
If assembling breakfast sandwiches for the freezer, slice cooked biscuits and fill as desired. Wrap each biscuit with freezer wrap and place biscuits in a freezer container.
To cook frozen biscuits:
If cooking thawed biscuits, follow normal cooking instructions.
To cook frozen biscuits, extend cooking time to about 25 minutes (cooking time will vary with thickness).
If reheating cooked biscuits, bake at 350ºF for about 20-25 minutes or until hot. If biscuits begin to brown too much, cover with foil for remaining cooking time.
To reheat breakfast sandwiches, wrap breakfast sandwich in a paper towel and heat in microwave for 2 minutes, then flip over and heat for an additional 1-2 minutes until heated through.
Nutrition per serving
Serving: 1 biscuitCalories: 135 calCarbohydrates: 18 gProtein: 3 gFat: 5 gSodium: 47 mgFiber: 1 gSugar: 1 g
Easy Buttermilk Biscuits Permalink
🗓️ Day 4
- Smothered Salisbury Steak
- Green Peas with Butter
- Mashed Potatoes
Smothered Salisbury Steaks with Mushrooms and Onions
Serve these delicious smothered steaks with mashed potatoes for hearty comfort food or with egg noodles for lighter fare.
Ingredients
- 2 lbs. ground beef
- 1 cup bread crumbs
- 1-½ tsp. salt free seasoning, or to taste
- 8 oz mushrooms, sliced
- 1 large onion, sliced
- 2 pkgs brown gravy mix
- 2 cups water
Instructions
- Combine the ground beef, bread crumbs, and seasoning. Shape into 8 patties.
- In a skillet, brown the patties on both sides. Remove the meat from the skillet and place in a 9x13 inch baking dish.
- Add the mushrooms and onions to the skillet and sauté about 10 minutes or until soft and tender.
- Whisk the gravy mixes and water together and add to the skillet; cook until thickened, about 5 minutes.
- Pour the contents of the skillet over the top of the meat. Bake at 350° for 40-60 minutes or until meat is cooked through and tender.
Nutrition per serving
Calories: 373 calCarbohydrates: 12 gProtein: 22 gFat: 24 gSodium: 509 mgFiber: 1 gSugar: 2 g
Smothered Salisbury Steaks with Mushrooms and Onions Permalink
Homemade Mashed Potatoes
Whether you prefer creamy potatoes or potatoes with some body to them, homemade mashed potatoes are worth the effort.
Ingredients
- 5 lbs. potatoes, cleaned and peeled (see note below)
- 6 tablespoon butter, divided
- ¼ cup skim milk, or more as needed
- salt to taste
- pepper to taste
- paprika, for garnish
Instructions
- Place potatoes in a large pot and cover with water. Boil until potatoes are fork tender; drain and return to pot.
- Add 4 Tbsp. butter, salt, and pepper to pot and mix; adding enough milk while mixing to reach desired consistency.
- Transfer mashed potatoes to a serving bowl, top with 2 Tbsp. butter, and garnish with paprika.
Notes
Russet potatoes are a good choice for mashed potatoes, but if you prefer to not peel your potatoes, Yukon Gold is perfect for mashing with the skin on.
If you need to speed up the cooking process, try chopping your potatoes before boiling.
Nutrition per serving
Calories: 193 calCarbohydrates: 28.52 gProtein: 6.11 gFat: 7.04 gSodium: 434.05 mgFiber: 5.67 gSugar: 0.32 g
🗓️ Day 5
- Tex-Mex Chicken Corn Chowder
- Slow-Simmered Green Beans
- Cheese Toast
Tex-Mex Chicken Corn Chowder
This cheesy chicken corn chowder is an easy weeknight meal. If you have leftover chicken, you can have this soup ready in just a few minutes.
Ingredients
- 2 cups chicken, chopped into bite size pieces
- 2 tablespoon oil
- 1 teaspoon garlic cloves, minced
- 1 ½ cups chicken broth
- 2 cups half and half
- 3 cups Monterey jack cheese, shredded
- 29.5 oz canned creamed style corn
- 4.5 oz can diced green chilies, drained & rinsed
- 4 oz jar pimientos, diced
- fresh cilantro, chopped
- tortilla chips for garnish
Instructions
- In a large pot, sauté chicken in oil until cooked through. Add garlic and sauté for 1-2 minutes.
- Add chicken broth; bring to boil. Reduce heat and cover. Simmer for 5 minutes.
- Add half & half, cheese, corn, and green chilies. Cook and stir gently over low heat until the cheese is melted, making sure to reduce heat if you notice any sticking on the bottom of the pan. Stir in pimiento.
- Serve immediately. Garnish with tortilla chips and cilantro, if desired.
Notes
If you are using cooked chicken, you only need to sauté it long enough to reheat it so you can add the garlic at the same time you add the chicken.
Nutrition per serving
Calories: 510 calCarbohydrates: 32 gProtein: 23 gFat: 35 gSodium: 1034 mgFiber: 3 gSugar: 6 g
Tex-Mex Chicken Corn Chowder Permalink
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Note that any recipe scaling from the recipes above does 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. To print the notes for each day, after clicking the Shopping List button, click Print Collection.
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