Week 18 Summary |
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Notes for this week |
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Day 1 |
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| Basil Lime Chicken | Couscous | Green Salad |
Day 2 |
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| 30 Minute Hash Brown Soup | Orange Slices | |
Day 3 |
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| Barbecue Beef and Beans | Applesauce | |
Day 4 |
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| Baked Garlic Parmesan Chicken | Macaroni & Cheese | Spinach and Garlic Sautéed in Butter |
Day 5 |
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| Beef Kabobs over Yellow Rice | Green Salad | |
🗓️ Day 1
- Basil Lime Chicken
- Couscous
- Green Salad
Basil Lime Chicken
Tasty marinade with basil, lime, and dijon mustard is the base for delicious grilled Basil Lime Chicken. It's perfect for stocking your freezer with cooked chicken for quick meal prep. The chicken needs to marinate overnight, so be sure to plan ahead.
Ingredients
- ¾ cup lime juice
- ½ cup oil
- ½ cup Dijon mustard
- ½ cup Worcestershire sauce
- ½ cup soy sauce
- ¼ cup green onions, chopped
- ¼ cup fresh basil, chopped (or 1 ½ tablespoon dried basil)
- 4 cloves garlic, minced
- 1 teaspoon salt
- ½ teaspoon pepper
- 4 lbs. boneless, skinless chicken breasts
Instructions
- Mix all ingredients except chicken together thoroughly in a small bowl. Reserve ¼ cup for basting and ¼ cup separately for serving; refrigerate.
- Marinate chicken in remaining marinade overnight.
- Grill over medium heat about 5 minutes, basting occasionally with reserved marinade.
- Flip chicken and baste again. Continue to cook until juices run clear.
- Divide chicken and serve ¼ for the meal and chop ¾ for the freezer.
- Drizzle the marinade you reserved for dipping over the chicken you are serving, or just serve the marinade as a dipping sauce.
Notes
If your chicken breasts are thick, you may want to butterfly them by cutting them in half lengthwise like a filet, which allows for more even cooking.
Serve one pound of chicken for dinner and chop the remaining chicken and divide into 3 portions to stock your freezer.
Adapted from Basil Lime Chicken at GoodenessGracious.com.
Nutrition per serving
Calories: 233 calCarbohydrates: 4 gProtein: 27 gFat: 12 gSodium: 779 mgFiber: 1 gSugar: 1 g
Basil Lime Chicken Permalink
🗓️ Day 2
- 30 Minute Hash Brown Soup
- Orange Slices
Hash Brown Potato Soup {30 Minute Recipe}
Hearty and full of potatoes and cheese, this potato soup with frozen hash browns made on the stove is a super quick recipe without a lot of fuss or mess.
Equipment
Ingredients
- 1 onion, chopped
- 1 tablespoon oil
- 3 14.5 oz. cans chicken broth
- 32 ounces bag frozen hash browns, diced, not shredded
- 10.5 ounces condensed cream of celery soup
- 10.5 ounces condensed cream of chicken soup
- 12 ounces evaporated milk
- 16 ounces shredded cheddar cheese, divided
- green onions, chopped (for garnish)
- salt & pepper, to taste
Instructions
- Sauté onion in oil in soup pot.
- Add broth and bring to boil.
- Add hash browns and bring to boil.
- Add soups and evaporated milk, bring to a simmer.
- Using an immersion blender, blend the soup until it is thickened with a few potato chunks remaining (about 2-3 minutes). Remove blender.
- Add 3-½ cups cheddar cheese.
- Heat, stirring frequently, until cheese melts.
- Season with salt & pepper to taste.
- Serve garnished with remaining shredded cheddar and green onions.
Video
Notes
- If you have sautéed onions in the freezer, use the equivalent of 1 onion. If not, consider sautéing a whole bag of onions either while preparing this dish or later when you have more time and freezing them in 1 cup portions. Next time a recipe calls for a sautéed onion, you have it already prepared!
- For a vegetarian version of this soup, use vegetable stock in place of chicken broth, and use two cans of cream of celery soup and omit the cream of chicken soup.
Nutrition per serving
Calories: 461 calCarbohydrates: 32 gProtein: 21 gFat: 28 gSodium: 1168 mgFiber: 2 gSugar: 6 gNet Carbohydrates: 30 g
Hash Brown Potato Soup {30 Minute Recipe} Permalink
🗓️ Day 3
- Barbecue Beef and Beans
- Applesauce
BBQ Beef and Beans
Use leftover roast beef and canned beans in this spicy dish for a quick and delicious 30 minute stovetop meal.
Ingredients
- 1 onion, finely chopped
- 8 oz. tomato sauce
- ½ cup thick salsa
- 2 Tbsp. apple cider vinegar
- 1 ½ Tbsp. brown sugar
- 1 Tbsp. chili powder
- 2 tsp. Worcestershire sauce
- black pepper, to taste
- 1 lb. leftover cooked beef roast, diced or cut into strips
- 2 cloves garlic, minced
- 15 oz. kidney beans, rinsed and drained
- 15 oz. pinto beans, rinsed and drained
- 12 oz. beef broth, or more as needed
Instructions
- Combine all ingredients in a large pot. Cook over medium heat for about 25 minutes or until cooked through.
Notes
If you’d like to stretch this dish, add some pasta to the pot about 10 minutes before serving (if there is not enough liquid, add additional broth and bring to a boil before adding pasta).
Nutrition per serving
Calories: 379 calCarbohydrates: 46 gProtein: 29 gFat: 10 gSodium: 684 mgFiber: 14 gSugar: 8 g
BBQ Beef and Beans Permalink
🗓️ Day 4
- Baked Garlic Parmesan Chicken Tenders
- Macaroni & Cheese
- Spinach and Garlic Sautéed in Butter
Baked Parmesan Garlic Chicken Tenders
Although messy to prepare, these homemade chicken tenders are flavorful and kids love them.
Ingredients
- ¾ cup mayonnaise
- ½ cup grated Parmesan cheese
- ¾ teaspoon garlic powder
- ¾ cup Italian seasoned bread crumbs
- 2 pounds chicken tenderloins, boneless & skinless
Instructions
- Preheat oven to 425°F.
- Combine the mayonnaise, Parmesan cheese, and garlic powder in a bowl. Place bread crumbs in a shallow dipping container.
- Spread mayonnaise mixture on each tenderloin, then dip each tenderloin into the bread crumbs to coat both sides.
- Place coated chicken on a silicone baking sheet or a metal baking sheet lined with aluminum foil.
- Bake 20 minutes in the preheated oven, or until chicken juices run clear and coating is golden brown.
Notes
Spreading the mayonnaise mixture with a spoon or small spatula is less of a mess, but you may find dipping the tenders by hand to be easier.
If you don’t want to get your hands messy, wear disposable gloves or get the kids involved—most kids enjoy helping and don’t seem to mind the mess.
Nutrition per serving
Calories: 343 calCarbohydrates: 8 gProtein: 28 gFat: 21 gSodium: 511 mgFiber: 1 gSugar: 1 g
Baked Parmesan Garlic Chicken Tenders Permalink
Macaroni and Cheese
Homemade macaroni and cheese is worth the effort for the comforting "welcome home" feeling it evokes. This version with a crushed crouton topping is the perfect blend of creamy and crunchy.
Ingredients
- ½ lb. elbow macaroni
- 1 tablespoon butter
- 1 egg, beaten
- 1 teaspoon salt
- 1 teaspoon dry mustard powder
- 1 tablespoon hot/ warm water
- 3 cups shredded cheddar cheese, divided
- 1 cup milk
- ½ cup seasoned croutons, crushed
Instructions
- Preheat oven to 350°.
- Cook macaroni according to package directions; drain thoroughly and return to pan.
- Stir in butter and egg; mix mustard and salt with water and add to macaroni.
- Add cheese, reserving ½ cup to sprinkle on the top.
- Pour into a greased 2 quart casserole dish. Pour milk over noodles and cheese – do not stir it in but distribute evenly. Sprinkle with cheese and croutons.
- Bake for about 45 minutes or until set and the top is brown.
Nutrition per serving
Calories: 324 calCarbohydrates: 25 gProtein: 16 gFat: 18 gSodium: 602 mgFiber: 1 gSugar: 3 g
Macaroni and Cheese 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 5
- Beef Kabobs over Yellow Rice
- Green Salad
Beef Kabobs over Yellow Rice
Kabobs are a great meal for prepping in advance and grilling on a busy night. These colorful beef and vegetable kabobs are seasoned with soy garlic marinade and served over yellow rice for a burst of flavor.
Ingredients
- 1.5 lbs. beef sirloin or round, cut into 2” pieces
- 3 bell peppers, any color, cleaned and cut into quarters
- 8 oz. whole mushrooms, cleaned and stems removed
- 2 red onions, quartered & separated into two layer pieces
- 10 oz. package yellow rice, prepared according to pkg. directions
- ½ recipe soy garlic beef marinade
Instructions
- Pour the prepared marinade over the beef in a sealable container and marinate for several hours in the refrigerator.
- Preheat grill to 350ºF.
- While grill is heating, alternate beef and vegetables on kabob skewers.
- Grill kabobs until beef is done to your preference.
Notes
The nutrition data assumes that only half of the marinade (¼ of the total recipe linked in the ingredients) will be absorbed and the rest will be discarded.
If you want to marinate the vegetables, you can prepare a full marinade recipe and divide it in half. About 15 minutes prior to grilling, marinate the vegetables since they don't take long to absorb the flavors of the marinade.
When choosing mushrooms, look for large whole mushrooms so that they are less likely to split when you put them on the skewers.
Nutrition per serving
Calories: 401 calCarbohydrates: 48 gProtein: 32 gFat: 9 gSodium: 995 mgFiber: 3 gSugar: 9 g
Beef Kabobs over Yellow Rice Permalink
Beef Marinade
This sweet and tangy soy garlic beef marinade is perfect for beef and vegetable kabobs or meatball and pineapple kabobs.
Ingredients
- ½ cup soy sauce
- ¼ cup red wine vinegar
- ½ cup ketchup
- ¼ cup brown sugar
- 1 teaspoon garlic powder
- 2 tablespoon olive oil
Instructions
- Combine marinade ingredients and mix well.
- Marinate meat for several hours and cook as directed in recipe.
Notes
Nutrition data is for entire recipe.
Nutrition per serving
Calories: 682 calCarbohydrates: 94 gProtein: 14 gFat: 28 gSodium: 7591 mgFiber: 2 gSugar: 81 g
Beef Marinade Permalink
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