Week 22 Summary |
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Notes for this week |
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Day 1 |
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| Grilled Hamburgers | French Fries | Frozen Grapes |
Day 2 |
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| Lemon Rosemary Chicken | Baked Potatoes | Steamed Asparagus |
Day 3 |
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| Glazed Meatloaf | Brussels Sprouts | Baked Apples |
Day 4 |
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| Chicken Salad Sandwiches | Fruit Cocktail | |
Day 5 |
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| Citrus Caper Tilapia | Mixed Vegetables | |
🗓️ Day 1
- Grilled Hamburgers
- French Fries
- Frozen Grapes
Grilled Hamburgers
Our tips for grilled burgers will result in juicy, delicious hamburgers that leave your family begging for more.
Ingredients
- 2 lbs ground beef
- Montreal steak seasoning
- 8 hamburger buns
- lettuce
- cheddar cheese slices
- tomato
- red onion
- condiments of your choice
Instructions
- Preheat clean grill to 350°.
- Gently shape ground beef into 8 patties, handling meat as little as possible.
- Lightly oil grill grate. Sprinkle burgers liberally with steak seasoning.
- Grill burgers over medium heat until desired doneness is reached. Serve on buns with condiments of your choice.
Notes
- Nutrition calculations use 2 tablespoon Montreal seasoning.
- Although low-fat ground beef may be preferable for some recipes, for the juiciest burgers choose ground beef with at least 20% fat content.
- Be careful not to manipulate the ground beef any more than you have to, since compacted ground beef will not be as tender. Handle as little as possible and don’t compact the meat when forming the patties.
- Season the patties just before cooking. Adding salt when you make the patties, whether alone or in seasonings, draws out the moisture and can result in dry burgers.
- Resist the urge to press all the delicious juices out of the patties while cooking. We’ve all seen the mouthwatering images of juices running out of a patty as it is pressed with a spatula, but that is exactly what you don’t want. Place the patties over heat and leave them alone until it is time to turn them.
- Experiment with various cheeses and buns to change things up, or swap out the usual for these topping combinations:
a. Sautéed mushrooms and onions with Swiss cheese
b. Pico de gallo, sliced avocado, and Pepper Jack cheese
c. Marinara sauce, fresh basil, and mozzarella cheese
Nutrition per serving
Calories: 425 calCarbohydrates: 22 gProtein: 25 gFat: 26 gSodium: 313 mgFiber: 1 gSugar: 3 g
Grilled Hamburgers Permalink
🗓️ Day 2
- Lemon Rosemary Chicken
- Baked Potatoes
- Steamed Asparagus
Lemon Rosemary Chicken
This beautiful roast chicken is delicious as well as attractive. The seasoned butter rub means it browns nicely without drying out.
Ingredients
- 1 large whole roaster
- 1 tablespoon butter, softened
- 1 tablespoon rosemary
- 1 teaspoon garlic, minced
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 lemon
Instructions
- Preheat oven to 400°.
- Clean chicken and remove anything in the cavity. Pat dry.
- In a small bowl, mix together everything except chicken and lemon. Rub the butter mixture over entire chicken.
- Cut the lemon in half, and slightly squeeze the juice from one half over top of chicken. Put both lemon halves inside chicken cavity.
- Place chicken on a roasting rack in a roaster and roast for about 1 hour, basting 2-3 times. Cover with foil and roast an additional 30-45 minutes, basting 1-2 times, until internal temperatures reach 165°. Let chicken sit for about 5 minutes before carving.
Notes
Use leftover chicken for restocking your freezer.
Nutrition per serving
Calories: 223 calCarbohydrates: 2 gProtein: 18 gFat: 16 gSodium: 225 mgFiber: 1 gSugar: 1 g
Lemon Rosemary Chicken Permalink
Baked Potatoes
Ingredients
- 6 large baking potatoes
- 6 tsp. vegetable oil for coating
- kosher salt, as needed
- coarsely ground pepper, as needed
- 6 tsp. butter
Instructions
- Spray potatoes with non stick cooking spray. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
- Oven Method: Prick potatoes with a fork several times, wrap in aluminum foil, and cook at 350°F for approximately 1 hour or until centers are hot and tender.
- Crockpot Method: Prick potatoes with a fork several times, wrap in aluminum foil, and cook in the slow cooker for 3-4 hours on high or 6-7 hours on low.
- Microwave Method: Prick potatoes with a fork several times, and starting with 6 minutes, cook in the microwave on high. Check potatoes regularly to see if they are done, adding time in 1-2 minute increments until they are cooked through.
Nutrition per serving
Calories: 246 calCarbohydrates: 38 gProtein: 5 gFat: 9 gSodium: 1209 mgFiber: 3 gSugar: 1 g
🗓️ Day 3
- Glazed Meatloaf
- Roasted Brussels Sprouts
- Fried Apples
Glazed Meatloaf
Cajun seasoning and dry minced onion are the secret to meatloaf with a little kick to complement the sweet glaze.
Ingredients
- ½ C ketchup
- ⅓ C brown sugar
- ¼ C lemon juice, divided
- 1 tsp. mustard powder
- 2 lbs. ground beef
- 3 slices bread, torn up into small pieces
- 1 Tbsp. dry minced onion, or to taste
- 1 egg, beaten
- 1-½ tsp. Cajun seasoning, or to taste
Instructions
- Heat oven to 350°.
- In a small bowl combine ketchup, brown sugar, 1 tablespoon of the lemon juice, and mustard powder.
- In a large bowl combine ground beef, bread, remaining lemon juice, onion, egg, seasoning and ⅓ of the ketchup mixture. Mix well and place in a loaf pan.
- Bake for 1 hour, drain any fat off, then spread remaining ketchup mixture evenly over the top. Bake for 5-10 more minutes, then serve.
Notes
To prepare for freezer:
- Prepare as raw meatloaf mixture as directed and form into a loaf.
- Line a loaf pan with foil or freezer paper, then form the loaf to the pan.
- Freeze loaf without cooking, reserving ⅔ of the ketchup mixture. Freeze the ketchup mixture in a small container that can be placed with the frozen meatloaf. When meatloaf is frozen, remove from the loaf pan using the foil or freezer paper as leverage. Wrap for the freezer with the extra glaze and label with:
“Glazed Meatloaf: Thaw and bake for 1 hour at 350ºF. Drain fat and spread glaze over top of meatloaf. Bake 5-10 more minutes.”
Nutrition per serving
Calories: 390 calCarbohydrates: 21 gProtein: 22 gFat: 24 gSodium: 278 mgFiber: 1 gSugar: 14 g
Glazed Meatloaf Permalink
Roasted Brussels Sprouts
Roasting brings out the best in fresh Brussels sprouts, and they are quick and easy with little cleanup.
Equipment
Ingredients
- 1 pound fresh Brussels sprouts
- 2 tablespoons vegetable oil, plus more as needed
- salt and pepper, to taste
- ½ cup Horseradish Cream Sauce, optional
Instructions
- Rinse Brussels sprouts and remove any discolored outer leaves.
- Chop off stalk end of each sprout and discard.
- Slice each sprout lengthwise into ¼" slices.
- Place a layer of parchment paper on a baking sheet and top with Brussels sprout slices.
- Drizzle oil on top of sprouts and mix thoroughly, adding more oil if necessary to cover.
- Sprinkle with salt and pepper to taste.
- Roast at 400ºF for about 15 minutes or until sprouts are browned but not burned.
- Serve with Horseradish Cream Sauce if desired.
Nutrition per serving
Calories: 197 calCarbohydrates: 12 gProtein: 5 gFat: 16 gSodium: 684 mgFiber: 5 gSugar: 4 g
Roasted Brussels Sprouts Permalink
Fried Apples
Apples simmered in a brown sugar and butter sauce are an easy and delicious side dish.
Ingredients
- 2 tablespoon butter
- ⅛ cup brown sugar
- 1 tablespoon lemon juice
- 2 cups Granny Smith apples, cored, peeled, and sliced
- ½ cup apple juice
- dash of nutmeg
Instructions
- Melt butter in a large skillet over medium heat. Combine sugar, juice, and nutmeg and add to heated butter in skillet, mixing well.
- Add apples to skillet. Reduce heat; cover and simmer for 10 minutes, stirring frequently.
- When apples are tender, serve immediately or keep warm.
Nutrition per serving
Calories: 124 calCarbohydrates: 19 gProtein: 1 gFat: 6 gSodium: 54 mgFiber: 2 gSugar: 16 g
Fried Apples Permalink
🗓️ Day 4
- Chicken Salad Sandwiches
- Fruit Cocktail
Chicken Salad Croissants
Combining Montreal chicken seasoning with sour cream and mayonnaise make this chicken salad special, and croissants give it a gourmet style.
Ingredients
- 3-½ cups cooked chicken, chopped
- 2 stalks celery, diced
- 2 green onions, sliced
- ¾ cup mayonnaise
- ½ c. sour cream
- 2 tsp. Montreal chicken seasoning, affiliate link
- 8 croissants
- 8 lettuce leaves
Instructions
- Combine sour cream, mayonnaise, seasoning, celery, and green onion. Mix well. Add chicken and gently stir. Assemble as sandwiches with lettuce leaves on croissants.
Nutrition per serving
Calories: 455 calCarbohydrates: 28 gProtein: 12 gFat: 32 gSodium: 439 mgFiber: 2 gSugar: 8 g
Chicken Salad Croissants Permalink
🗓️ Day 5
- Citrus Caper Tilapia
- Mixed Vegetables
Citrus Caper Tilapia
Orange and lemon combined with capers give tilapia a fresh, bright taste in this easy stovetop recipe.
Ingredients
- 4 tilapia fillets, patted dry
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 tablespoon olive oil
- 1 orange
- 1 lemon
- 1 tablespoon capers, drained
- ½ cup white cooking wine
- 2 tablespoon butter, melted
Notes
See the full recipe and instructions at SteamyKitchen.
Nutrition per serving
Calories: 294 calCarbohydrates: 7 gProtein: 35 gFat: 12 gSodium: 491 mgFiber: 2 gSugar: 4 g
Citrus Caper Tilapia Permalink
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