Week 16 Summary |
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Notes for this week |
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Day 1 |
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| Tuna Casserole | Sugar Snap Peas | |
Day 2 |
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| Beef and Beans | Cornbread | |
Day 3 |
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| Shrimp with Red Peppers and Grits | Sautéed Spinach & Garlic | |
Day 4 |
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| Chicken Divan | Rice | Green Salad |
Day 5 |
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| Cheese Steak Subs | Sweet Potato Fries | Broccoli Salad |
🗓️ Day 1
- 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 condensed 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 per serving
Calories: 272 calCarbohydrates: 33 gProtein: 24 gFat: 5 gSodium: 1323 mgFiber: 3 gSugar: 5 g
Tuna Casserole Permalink
Sautéed Sugar Snap Peas
A quick sauté in butter with a dash of sugar is all it takes to make perfect fresh sugar snap peas
Ingredients
- 8 oz sugar snap peas, raw
- 2 teaspoon butter
- 1 teaspoon sugar
Instructions
- Melt butter in a small fry pan.
- Add sugar snap peas and cook for a couple of minutes, stirring frequently, until peas are covered with butter.
- Sprinkle with sugar and continue cooking, stirring frequently, until peas are tendercrisp and bright green.
Nutrition per serving
Calories: 61 calCarbohydrates: 7 gProtein: 2 gFat: 3 gSodium: 27 mgFiber: 2 gSugar: 4 g
🗓️ Day 2
- 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
- ½ 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 per serving
Calories: 377 calCarbohydrates: 42 gProtein: 35 gFat: 9 gSodium: 1480 mgFiber: 11 gSugar: 1 g
Beef and Beans Permalink
Easy Cornbread with Canned Corn
Flavor takes center stage in this easy recipe for cornbread with corn kernels. Golden yellow with delicious browned edges from cooking in a cast iron skillet and rich with corn kernels throughout each piece, this cornbread is perfect served on its own with butter or with chili, pinto beans, or soup.
Equipment
Ingredients
- 1 cup yellow cornmeal
- 1 cup all-purpose flour
- ¼ cup sugar
- 3 teaspoons baking powder
- 1 teaspoon salt
- ¼ cup vegetable oil
- 1 cup milk
- 1 large egg
- 15.25 ounces canned corn, drained
Instructions
- Preheat oven to 425°F.
- Put half of the vegetable oil in a 9x9x2 cast iron skillet and preheat in oven just long enough to heat oil (be careful not to burn oil or let it smoke). Tip: You can test the preheated oil for readiness by dropping a tiny bit of cornmeal or batter into it. If it sizzles, it is ready.
- While oil is heating in skillet, mix all remaining ingredients in a bowl.
- Remove preheated cast iron skillet from oven carefully.
- Pour batter into preheated cast iron skillet and bake for 20-25 minutes or until done. Cornbread is done when a toothpick inserted into the middle comes out with no wet batter (moist crumbs are okay).
Notes
One cup of thawed and drained frozen corn may be substituted for the canned corn.
Nutrition per serving
Serving: 1 sliceCalories: 286 calCarbohydrates: 42 gProtein: 6 gFat: 10 gSodium: 402 mgFiber: 2 gSugar: 8 gNet Carbohydrates: 40 g
Easy Cornbread with Canned Corn Permalink
🗓️ Day 3
- Shrimp with Red Peppers and Grits
- Sautéed Spinach & Garlic
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
- ¼ 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
- ½ teaspoon freshly ground black pepper
- ⅛ 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 per serving
Calories: 358 calCarbohydrates: 35 gProtein: 27 gFat: 13 gSodium: 1372 mgFiber: 3 gSugar: 2 g
Shrimp and Grits Permalink
Sautéed Spinach and Garlic
Ingredients
- 1-½ Tbsp. butter
- 16 oz. fresh baby spinach, washed and dried
- 2-3 cloves garlic, minced
- Salt to taste
Instructions
- Melt butter in a skillet and sauté minced garlic for a couple of minutes.
- Add spinach and stir it into the garlic just until it starts to wilt. Add salt and serve.
Nutrition per serving
Calories: 42 calCarbohydrates: 5 gProtein: 3 gFat: 2 gSodium: 394 mgFiber: 2 gSugar: 1 g
🗓️ Day 4
- Chicken Divan
- Rice
- Green Salad
Chicken Divan
This popular chicken and broccoli casserole is a delicious way to use leftover chicken.
Ingredients
- 1 pound cooked boneless skinless chicken, chopped
- 21 ounces condensed cream of chicken soup
- 1 cup mayonnaise
- ½ cup shredded cheddar cheese
- 1 Tbsp. lemon juice
- ½ tsp. curry powder
- 16 ounces pkg. frozen chopped broccoli, steamed
- 14 ounces 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 per serving
Calories: 715 calCarbohydrates: 56 gProtein: 30 gFat: 41 gSodium: 1903 mgFiber: 4 gSugar: 7 g
Chicken Divan Permalink
🗓️ Day 5
- Cheese Steak Subs
- Sweet Potato Fries
- Broccoli Salad
Cheese Steak Subs
Frozen steak slices or beef strips make these cheese steak subs a fast dinner. If you have leftover steak or beef roast slices, use that for an even better sandwich.
Ingredients
- 2 teaspoon oil
- 1 onion, sliced
- 1 large red bell pepper, sliced
- 4 1.5 ounce frozen sandwich steak slices, thawed (or equivalent amount of leftover steak)
- 10 ¾ ounce 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 tablespoon 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 per serving
Calories: 375 calCarbohydrates: 44 gProtein: 12 gFat: 17 gSodium: 714 mgFiber: 3 gSugar: 8 g
Cheese Steak Subs Permalink
Broccoli Salad
Broccoli Salad is a nice alternative to a side salad. It’s quick and easy when you use the bags of fresh broccoli florets available at the supermarket, but be sure to allow time for the salad to chill.
Ingredients
- 3 cups fresh broccoli florets
- ¾ cup cheddar cheese, shredded
- 2 Tbsp. onion, chopped
- ¾ cup mayonnaise
- ⅓ cup sugar
- 1 ½ Tbsp. red wine vinegar
- 6 strips turkey bacon, cooked and crumbled
Instructions
- In a large bowl, combine the first 3 ingredients and set aside.
- In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours.
- Add bacon crumbles just before serving.
Nutrition per serving
Calories: 361 calCarbohydrates: 15 gProtein: 9 gFat: 29 gSodium: 601 mgFiber: 1 gSugar: 12 g
Broccoli Salad Permalink
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