Week 19 Summary |
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Notes for this week |
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Day 1 |
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| Burritos Mojados (Wet Burritos) | Sautéed Zucchini and Tomatoes | |
Day 2 |
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| Alfredo Tortellini Primavera | Green Salad | |
Day 3 |
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| Grilled Marinated Chicken | Baked Potatoes | Broccoli Salad |
Day 4 |
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| Asparagus Chicken Salad with Pecans | Cottage Cheese with Pineapple | |
Day 5 |
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| Cheesy Kielbasa Casserole | Chopped Apples, Bananas, and Strawberries | |
🗓️ Day 1
- Burritos Mojados
- Sautéed Zucchini and Tomatoes
Burritos Mojados
Burritos without sauce are simply called burritos, but burritos with sauce are called burritos mojados, or wet burritos. This recipe calls for our homemade enchilada sauce, which is quick and easy and is less expensive than canned enchilada sauce.
Ingredients
- 1 pound dry pinto beans, about 2-⅓ cups
- 4 quarts tap water
- 4 oz butter
- Adobo to taste
- 6 flour tortillas
- 2 C. shredded cheddar cheese
- 1 recipe homemade enchilada sauce
- Garnishes (cilantro, shredded cheese, sour cream, olives, etc.)
Instructions
- Soak the beans in 2 quarts of cold water overnight. The next day, bring the beans to a boil over medium high heat. Reduce the heat, cover and simmer for an hour. Add the butter and adobo to taste.
- Cover again and simmer for another 45 minutes to an hour. When the beans are tender, drain off liquid. Use half of the bean mixture for the burritos and freeze half or save it for leftovers.
- Place tortillas wrapped in foil in a 350°F oven for about 10 minutes until warm. When tortillas are warm, assemble as burritos with beans and cheese. Serve covered with enchilada sauce and your choice of condiments.
Notes
Nutrition data does not include garnishes and is based on using half of the bean mixture.
Nutrition per serving
Calories: 472 calCarbohydrates: 33 gProtein: 23 gFat: 27 gSodium: 857 mgFiber: 5 gSugar: 4 g
Burritos Mojados Permalink
🗓️ Day 2
- Alfredo Tortellini Primavera
- Green Salad
Vegetable Tortellini Alfredo
Cheese tortellini in a creamy Alfredo sauce is a quick and easy dinner when you use quick start ingredients. Easily adapted to your preferences, you can use fresh or frozen tortellini along with your choice of frozen vegetables. If you are short on time, a jar of prepared Alfredo sauce is a quick substitute, or use our homemade Alfredo sauce with just butter, cream, Parmesan cheese, salt, pepper, and a little nutmeg. If fresh vegetables are in season, this is a good way to use them – just steam and add to the pasta instead of frozen vegetables.
Ingredients
- 16 oz frozen mixed vegetables of your choice, prepared and kept warm
- ½ recipe homemade Alfredo sauce, or a jar of prepared sauce
- 16 oz cheese tortellini, dry, fresh, or frozen
- ½ cup Parmesan cheese, grated (for garnish)
Instructions
- Prepare tortellini according to package directions. While pasta cooks heat Alfredo sauce and gently fold in vegetables.
- When heated through, add sauce and vegetable mixture to tortellini and garnish with Parmesan cheese.
Nutrition per serving
Calories: 523 calCarbohydrates: 44 gProtein: 20 gFat: 29 gSodium: 867 mgFiber: 5 gSugar: 2 g
Vegetable Tortellini Alfredo Permalink
🗓️ Day 3
- Grilled Marinated Chicken
- Baked Potatoes
- Broccoli Salad
Marinated Grilled Chicken
Bulk cooking chicken saves time on busy nights when you need to get dinner on the table in a hurry, and using grilled marinated chicken adds a depth of flavor not found in baked or sautéed chicken when you add it to recipes.
Ingredients
- 4 pounds boneless skinless chicken breasts
- ½ cup red wine vinegar
- 1 cup soy sauce or tamari
- ½ cup vegetable oil
- 2 teaspoons oregano
- 1 teaspoon basil
- 1 teaspoon garlic salt or Adobo
- ½ teaspoon pepper
Instructions
- Place marinade with chicken in a marinating container and marinate overnight.
- Grill chicken until it reaches 160° at the thickest part, or until white all the way through and juices run clear. If you do not have a grill, you can bake the chicken in the oven.
- Serve 1 portion of the chicken for dinner and chop and freeze the rest for use in soups, casseroles, and stove top meals.
Notes
Prep time includes the time spent chopping and bagging the extra chicken for the freezer.
Gluten-free: If you need this recipe to be gluten-free, be sure to use tamari (which is naturally gluten-free) or a gluten-free soy sauce.
Nutrition per serving
Serving: 4 oz.Calories: 165 calCarbohydrates: 1 gProtein: 25 gFat: 6 gSodium: 610 mgFiber: 1 gSugar: 1 g
Marinated Grilled Chicken 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
🗓️ Day 4
- Asparagus Chicken Pecan Salad (use chicken from Day 3)
- Cottage Cheese with Pineapple
Asparagus Chicken Salad with Pecans
This fresh pasta salad with asparagus, chicken, and pecans is a delicious way to use fresh asparagus. It can be served hot or cold and only takes about 35 minutes on the stovetop.
Ingredients
- 16 oz. penne pasta
- 1 Tbsp. olive oil
- 1 tsp. garlic, minced
- 1 medium red bell pepper, chopped
- 1 bunch asparagus, trimmed and cut into 1" pieces
- 1 cup chicken broth
- ¼ cup fresh basil, chopped
- salt, to taste
- ½ tsp. pepper
- ¼ cup butter
- 1 lb. chicken breast, cooked & cubed (from freezer)
- 1 cup Parmesan cheese, grated
- ½ cup pecans, chopped
Instructions
- Cook pasta according to package directions and drain.
- While pasta is cooking, heat oil in a large pot over medium heat and sauté the garlic, red pepper, and asparagus.
- Add the broth and bring to a boil; simmer until vegetables begin to soften.
- Add the basil, salt, pepper, butter, and cooked chicken. Cook until chicken is heated through.
- Add cooked, drained pasta, Parmesan cheese, and pecans. Mix thoroughly and serve immediately.
Notes
- Before chopping the asparagus, prepare it by rinsing it under running water, then holding it with both hands and snapping off the tough end. Hold the stalk so that the hand on the tip end is closer to the center of the stalk and the hand on the cut end is close to the end of the stalk. Bring your hands down and toward each other, and the stalk will snap just where it starts to get tough at the end.
- To easily chop fresh basil, roll the leaves up together and slice starting at one end of the roll and working your way across. For smaller pieces, continue by chopping crosswise.
- Vegetarian option Substitute vegetable broth for the chicken broth. You can either simply omit the chicken altogether, increasing the amount of asparagus and red pepper, or substitute a can of rinsed cannellini beans for the chicken.
Nutrition per serving
Calories: 453 calCarbohydrates: 47 gProtein: 26 gFat: 17 gSodium: 668 mgFiber: 3 gSugar: 3 g
Asparagus Chicken Salad with Pecans Permalink
🗓️ Day 5
- Cheesy Kielbasa Casserole
- Chopped Apples, Bananas, and Strawberries
Cheesy Kielbasa Casserole
With fresh carrots, onions, and zucchini along with kielbasa and a variety of cheeses, Cheesy Kielbasa Casserole is an all in one meal. Double the recipe and have one handy in the freezer for later.
Ingredients
- 6 oz. elbow macaroni, cooked according to package directions
- 1 lb. turkey kielbasa, sliced into ⅓" thick rounds
- 2 tsp. olive oil
- 1 cup onion, chopped
- 1 cup zucchini, cubed
- 1 cup carrots, sliced or shredded
- 12 oz. spaghetti sauce
- ½ cup diced tomatoes, Italian Blend
- 1 egg, lightly beaten
- 1 cup Ricotta cheese
- 1 cup cheddar cheese, shredded
- 1 cup mozzarella cheese, shredded
- ½ cup Parmesan cheese, shredded
- ¼ cup green onions, finely chopped
Instructions
- Preheat oven to 350°F.
- In a large skillet, brown kielbasa in oil over medium heat. Add next four ingredients and continue to cook until the vegetables are tender, about 5 minutes. Add tomatoes and sauce; bring to a boil. Reduce heat and simmer, about 10-15 minutes.
- Meanwhile, in a small bowl, combine egg, Ricotta, cheddar, ½ cup mozzarella, and ¼ cup Parmesan cheese.
- In a large bowl, combine meat mixture, pasta (cooked and drained), and cheese mixture until thoroughly blended. Pour mixture into a lightly sprayed 9x13 casserole dish. Sprinkle remaining ½ cup mozzarella, ¼ cup parmesan cheese, and chopped green onions over top of kielbasa mixture.
- Bake, covered for 15 minutes. Uncover and continue baking an addition 10-15 minutes or until cheese is bubbly.
Notes
For a vegetarian option, omit the kielbasa.
This recipe freezes well, so you may want to double the recipe. Pour half of the mixture into each of two casserole dishes, one for tonight and one in a freezer safe casserole dish. Cook the one for tonight according to the recipe and allow the second casserole to cool. Once cooled, cover well with foil and label "Cheesy Kielbasa Casserole: Remove from freezer 30 minutes before baking. Cover and bake at 350°F for 40 minutes until heated through."
Nutrition per serving
Calories: 316 calCarbohydrates: 22 gProtein: 20 gFat: 17 gSodium: 981 mgFiber: 2 gSugar: 6 g
Cheesy Kielbasa Casserole Permalink
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