Week 24 Summary |
||
|---|---|---|
Notes for this week |
||
|
||
Day 1 |
||
| Smoked Sausage Corn Chowder | Green Salad | |
Day 2 |
||
| Thai Chicken Fettuccine | Asian Salad | |
Day 3 |
||
| Smothered Steak with Mushrooms and Onions | Mashed Potatoes | Pickled Beets |
Day 4 |
||
| Tomato and Asparagus Carbonara | Steamed Broccoli | |
Day 5 |
||
| Teriyaki Salmon | Wild Rice | Fruit of Your Choice |
🗓️ Day 1
- Smoked Sausage Corn Chowder
- Green Salad
Smoked Sausage Corn Chowder
Serve this quick and easy sausage and corn chowder with crusty bread for dipping.
Ingredients
- 1 small onion, chopped
- 4 tablespoon butter
- ¼ C flour
- Pepper to taste
- Seasoning salt to taste
- 4 C milk
- 15 oz whole kernel corn, drained
- 1 lb. smoked turkey sausage, sliced
Instructions
- In a soup pot, sauté onion in butter for about 3-5 minutes, until almost cooked through.
- Stir in flour, pepper, and seasoning. Add milk all at once. Bring to a boil, stirring constantly until thick & bubbly, a few minutes.
- Stir in corn and sausage. Reduce heat to low and simmer for 10 minutes before serving.
Notes
Based on feedback this recipe has been revised from 6 servings to 4 servings.
Nutrition per serving
Calories: 548 calCarbohydrates: 39 gProtein: 28 gFat: 31 gSodium: 2318 mgFiber: 2 gSugar: 17 g
Smoked Sausage Corn Chowder Permalink
🗓️ Day 2
- Thai Chicken Fettuccine
- Asian Salad
Thai Chicken Fettuccine
There’s no need to heat up the oven to make this delicious chicken with Thai-inspired peanut sauce. It’s ready in 30 minutes and the meal can be completed with a green salad.
Ingredients
- 1 C salsa
- ¼ C creamy peanut butter
- 2 tablespoon orange juice
- 2 tablespoon honey
- 1 teaspoon soy sauce
- 1 lb chicken, boneless, skinless, cut into bite sized pieces
- Oil as needed
- 8 oz box fettuccine, cooked and kept warm
- 1 red bell pepper, cut into thin strips
- Fresh cilantro as desired
Instructions
- In a small saucepan, combine salsa, peanut butter, honey, soy sauce, and orange juice and cook over low heat. Stir until peanut butter melts and is blended with other ingredients, about 15-20 minutes.
- While the sauce is heating, cook chicken and bell pepper in oil in a large skillet until chicken is cooked through. Add sauce to skillet and mix well.
- Serve over pasta, garnishing with cilantro.
Notes
You can substitute rice for fettuccine if you prefer.
The sauce freezes well so if you’d like to double up and put some sauce in the freezer, just label with “Thaw and reheat over medium heat. Serve with sautéed chicken and red bell pepper over rice or fettuccine and garnish with fresh cilantro.”
Nutrition data calculated using 2 tablespoon canola oil.
Nutrition per serving
Calories: 413 calCarbohydrates: 33 gProtein: 18 gFat: 24 gSodium: 659 mgFiber: 3 gSugar: 15 g
Thai Chicken Fettuccine Permalink
🗓️ Day 3
- Smothered Steak with Mushrooms and Onions
- Mashed Potatoes
- Pickled Beets
Smothered Salisbury Steaks with Mushrooms and Onions
Serve these delicious smothered steaks with mashed potatoes for hearty comfort food or with egg noodles for lighter fare.
Ingredients
- 2 lbs. ground beef
- 1 cup bread crumbs
- 1-½ tsp. salt free seasoning, or to taste
- 8 oz mushrooms, sliced
- 1 large onion, sliced
- 2 pkgs brown gravy mix
- 2 cups water
Instructions
- Combine the ground beef, bread crumbs, and seasoning. Shape into 8 patties.
- In a skillet, brown the patties on both sides. Remove the meat from the skillet and place in a 9x13 inch baking dish.
- Add the mushrooms and onions to the skillet and sauté about 10 minutes or until soft and tender.
- Whisk the gravy mixes and water together and add to the skillet; cook until thickened, about 5 minutes.
- Pour the contents of the skillet over the top of the meat. Bake at 350° for 40-60 minutes or until meat is cooked through and tender.
Nutrition per serving
Calories: 373 calCarbohydrates: 12 gProtein: 22 gFat: 24 gSodium: 509 mgFiber: 1 gSugar: 2 g
Smothered Salisbury Steaks with Mushrooms and Onions Permalink
🗓️ Day 4
- Tomato and Asparagus Carbonara
- Steamed Broccoli
Tomato and Asparagus Carbonara
Perfect for summer, Tomato and Asparagus Carbonara is a delicious combination of traditional carbonara sauce and garden-fresh vegetables.
Ingredients
- 1 tablespoon olive oil
- 1 Lb asparagus, trimmed and cut into 1 inch pieces
- 2 teaspoon garlic, minced
- ¼ teaspoon crushed red pepper flakes, optional
- 1 cup grape tomatoes, cut in half
- ½ cup sun-dried tomatoes packed in oil, drained
- 8 oz. penne pasta
- 1 teaspoon salt, for boiling pasta
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 egg
- ½ cup Parmesan cheese, plus more for garnish
- ¼ cup basil, fresh
Instructions
- Cook pasta in water with 1 tsp. of salt until al dente.
- Heat oil in a large skillet over medium-high heat. Add asparagus and sauté about 3 minutes.
- Add garlic and crushed red pepper, cooking for another minute.
- Reduce heat to medium and add all tomatoes; cook for 6 minutes or until grape tomatoes are tender. Stir gently to avoid crushing the tomatoes.
- Whisk egg with ½ cup Parmesan cheese, salt, and pepper.
- Drain pasta and toss hot, cooked pasta with egg mixture.
- Add tomato mixture, tossing gently until sauce thickens. Serve in shallow bowls and sprinkle each serving with chopped fresh basil and Parmesan cheese.
Notes
- To prepare asparagus, rinse it under running water, then hold it with both hands and snap 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.
- The heat from adding the egg mixture to the hot pasta will cook the egg, thickening it into a light, creamy sauce.
- Parmesan garnish not included in nutritional data.
Nutrition per serving
Calories: 368 calCarbohydrates: 53 gProtein: 17 gFat: 11 gSodium: 1135 mgFiber: 6 gSugar: 5 g
Tomato and Asparagus Carbonara Permalink
🗓️ Day 5
- Teriyaki Salmon
- Wild Rice
- Fruit of Your Choice
Easy Baked Salmon Teriyaki
Salmon is a great dish to try if you have never cooked fish because it is very forgiving. This easy baked salmon has a sweet Asian flavor and goes well with wild, yellow, or white rice.
Ingredients
- ⅔ cup teriyaki sauce
- 2 teaspoon olive oil
- 1 teaspoon garlic, minced
- 2 tablespoon onion, chopped
- dash black pepper
- 2 tablespoon sesame seeds
- 2 lb. salmon fillets
- 1 ½ teaspoon brown sugar
- Non-stick cooking spray
Instructions
- Mix first six ingredients together in a small bowl. Place salmon in a marinating container and pour marinade over salmon. Make sure to completely coat salmon with marinade. Cover and marinate for up to an hour.
- Place the salmon in a lightly sprayed baking dish and sprinkle top of salmon with brown sugar. Preheat oven to 350°F and bake for 20 minutes, or until salmon begins to flake with a fork. Cooking time may vary with thickness of fillets.
Nutrition per serving
Calories: 257 calCarbohydrates: 3 gProtein: 31 gFat: 13 gSodium: 355 mgFiber: 1 gSugar: 2 g
Easy Baked Salmon Teriyaki Permalink
🧾 Create a shopping list
Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.
📌 Pin this meal plan
Leave a Reply