Week 17 Summary |
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Notes for this week |
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Day 1 |
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| Turkey Caprese Sandwiches | Potato Chips | Fruit of Your Choice |
Day 2 |
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| Cheesy Spirals | Spinach Salad | |
Day 3 |
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| Chicken and Feta with Bow Tie Pasta | Sautéed Greens | |
Day 4 |
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| Barbecue Meatball Sliders | Macaroni and Cheese | Green Beans |
Day 5 |
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| Black Bean Soup | Southwestern-Style Salad | Yogurt with Pineapple |
🗓️ Day 1
- Turkey Caprese Sandwiches
- Potato Chips
- Fruit of Your Choice
Turkey Caprese Sandwiches
Fresh basil gives these delicious sandwiches an extra punch of flavor.
Ingredients
- 6 ciabatta rolls
- 6 small turkey cutlets
- seasoning salt, to taste
- 6 slices mozzarella cheese
- 6 slices tomato
- 12 fresh basil leaves
Instructions
- Season turkey cutlets to taste and grill until cooked through. Assemble on ciabatta rolls with remaining ingredients.
Notes
- Although you can use packaged mozzarella slices, fresh mozzarella (usually found near the deli section) is a delicious alternative.
- If you use sliced deli turkey instead of turkey cutlets, either heat several slices together for each sandwich or purchase a brand with thick slices.
Nutrition per serving
Calories: 338 calCarbohydrates: 27 gProtein: 39 gFat: 7 gSodium: 892 mgSugar: 1 g
Turkey Caprese Sandwiches Permalink
🗓️ Day 2
- Cheesy Spirals
- Spinach Salad
Cheesy Spiral Pasta
Cheesy, tomatoey, beefy... this easy casserole for the freezer is satisfying and delicious. It's quick to put together and makes two pans - one for dinner and one for the freezer.
Ingredients
- 16 oz. pasta spirals
- 2 lbs cooked ground beef
- 28 oz. spaghetti sauce
- 10.5 oz condensed cheddar cheese soup, undiluted
- 1 tsp. black pepper
- 1 ½ tsp. Italian seasoning
- 2 cups shredded mozzarella cheese
Instructions
- Cook pasta spirals according to package instructions, slightly undercooking. Drain and rinse; return to pan.
- Add cooked ground beef, spaghetti sauce, cheddar cheese soup, pepper, and Italian seasoning. Cook over low heat, stirring regularly, until well mixed. Remove from heat and stir in shredded mozzarella cheese.
- Spray 1- 9"x12" pan and 1- 8"x8" pan with non-stick cooking spray and pour mixture into pans. Bake the larger pan at 350°F for 30-40 minutes or until bubbly.
- Wrap the smaller pan for the freezer and label as "Cheese Spirals: Thaw. Bake at 350°F for 30 minutes or until heated through."
Notes
If you have a smaller family and prefer to cook in smaller batches, you can probably get 3- 8"x8" pans out of this recipe instead of 1- 9"x12" pan and 1- 8"x8" pan.
For the freezer: Label as "Cheesy Spiral Pasta: Thaw. Bake at 350°F for 30 minutes or until heated through."
Nutrition per serving
Calories: 410 calCarbohydrates: 35 gProtein: 29 gFat: 17 gSodium: 656 mgFiber: 3 gSugar: 4 g
Cheesy Spiral Pasta Permalink
🗓️ Day 3
- Chicken and Feta with Bow Tie Pasta
- Sautéed Greens
Chicken and Feta Bow Tie Pasta
Chicken with bow tie pasta and broccoli in a delicious lemony cream sauce come together in this easy weeknight meal that doesn't heat up the oven. It's a good recipe to use leftover chicken if you have it or to quickly sauté or grill it if you are starting from scratch.
Ingredients
- 4 boneless chicken breasts
- 2 cups bow tie pasta
- 12 oz frozen California blend vegetables
- 8 oz feta cheese, crumbled
- 1 teaspoon lemon-pepper seasoning, or to taste
- 4 tablespoon butter
- 1 ½ cups half and half
Instructions
- Season chicken with lemon-pepper and grill or broil it until done.
- Meanwhile, cook the pasta and vegetables according to package directions.
- When the chicken is done, slice it into strips and set aside.
- Drain pasta and return to the cooking pot.
- Add the butter to the pasta and stir gently until melted.
- Add the half and half and turn stove on to low heat.
- Stir in feta cheese, vegetables, and chicken. Heat until everything is hot and the sauce is thickened to your preference.
Notes
Adaptations:
Gluten-free You can find a variety of gluten-free pastas in most grocery stores, or you could add more vegetables and omit the pasta. Vegetarian Like most stovetop pasta meals, it's easy to omit the chicken from this recipe and balance it out by adding additional vegetables or a can of rinsed and drained cannellini beans.Nutrition per serving
Calories: 487 calCarbohydrates: 26 gProtein: 27 gFat: 30 gSodium: 589 mgFiber: 2 gSugar: 2 g
Chicken and Feta Bow Tie Pasta Permalink
- Barbecue Meatball Sliders
- Macaroni and Cheese
- Green Beans
Barbecue Meatball Sliders
Hawaiian sweet rolls, meatballs, cheese, and sautéed onions along with chopped crispy turkey bacon combine to make these tasty sliders that can be prepared as a main dish or an appetizer.
Ingredients
- 1 lb cooked meatballs
- ⅓ lb turkey bacon, chopped
- ½ cup onion, sliced
- ¼ cup BBQ sauce
- 3 slices sharp cheddar cheese, divided into quarters
- 12 Hawaiian sweet rolls
Instructions
- Heat meatballs in pan by frying until browned and heated through.
- Fry bacon until crispy over medium-high heat (add a little oil if needed). Remove bacon from skillet, leaving the grease in the skillet. Add onions to the skillet, reduce heat to medium, and sauté until tender.
- Cut rolls in half and add meatballs to the bottom portion of each roll. Brush tops of each roll with BBQ sauce. Add piece of cheese, bacon bits, and sautéed onions to each meatball.
- Place under broiler next to the roll tops for 2-3 minutes until cheese is melted. Place tops of rolls on each meatball and serve.
Notes
Our vegetarian meatballs are a great option for this recipe. Just substitute the plant-based meatballs and omit the bacon for a delicious vegetarian slider.
Nutrition per serving
Calories: 555 calCarbohydrates: 36 gProtein: 29 gFat: 31 gSodium: 996 mgSugar: 12 g
Barbecue Meatball Sliders Permalink
🗓️ Day 5
- Black Bean Soup
- Southwestern-Style Salad
- Yogurt with Pineapple
Black Bean Soup
Black beans are one of my favorite beans – they go well with corn and tomatoes in cold salads as well as hot sides, but the king of all black bean recipes is black bean soup.
Ingredients
- 1 lb. prepared dried black beans, ⅔ cup liquid reserved
- 28 oz vegetable broth (or 2 tablespoons + 1 teaspoon no chicken soup base with 28 ounces of water)
- 1 onion, diced
- 1 bell pepper, diced
- 2 Tbsp. oil
- 10 oz tomatoes and green chilies, drained
- 3 cloves garlic, minced
- 1-2 tsp. cumin
- 1 tsp. salt
- 2 tsp. black pepper, freshly ground
- 2 tsp. lime juice
- Sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish
Instructions
- Sauté onion and bell pepper in oil in a skillet.
- While the vegetables sauté, combine ½ of the prepared beans with all of the reserved liquid and the broth in a large soup pot. Using an immersion blender, puree the beans.
- When onions and peppers are tender, add them to the pureed beans in the soup pot along with the remaining beans, garlic, tomatoes and green chilies, lime juice, and seasonings. Stir gently and simmer until soup is hot and flavors are blended, about 30-45 minutes.
- Serve with sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish.
Notes
Prepared dried black beans are the base for the black bean soup, so if you need to make them make sure you soak them the night before. Dried beans are much cheaper than canned and easy to make, and you may wish to double the beans that you cook to freeze for later use.
Puréeing half of the beans and keeping the other half whole will give this soup a nice texture with a smooth base.
Don't try to substitute canned beans for the soup as they are not as tender as those cooked from dried, so the consistency will alter the texture of the soup.
Nutrition facts do not include garnishes.
If you like this soup, try a similar mixture without the broth to make a thick bean dip for corn chips.
Nutrition per serving
Calories: 339 calCarbohydrates: 54 gProtein: 18 gFat: 6 gSodium: 814 mgFiber: 13 gSugar: 4 g
Black Bean Soup Permalink
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