Week 24 Summary |
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Notes for this week |
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Day 1 |
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| Beans and Franks | Apple Slices with Cheddar Cheese | |
Day 2 |
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| Sesame Chicken | Asian Cole Slaw | Instant Pot Mushroom Rice Pilaf |
Day 3 |
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| Italian Flank Steak | Balsamic Grilled Vegetables | |
Day 4 |
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| Asian Chicken Salad | Garlic Bread | |
Day 5 |
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| Easy Beef with Broccoli | Grilled Corn with Garlic Ginger Butter | |
🗓️ Day 1
- Beans and Franks
- Apple Slices with Cheddar Cheese
Homemade Franks and Beans
Get kid-friendly with this homemade favorite! Beans and Franks is well-loved by kids far and wide, and this rich, saucy baked version adds a depth of flavor not found in stovetop recipes.
Ingredients
- 1 chopped onion
- ½ cup ketchup
- ¼ cup molasses
- 2 tablespoon brown sugar
- 1 tablespoon mustard
- ½ teaspoon Worcestershire sauce
- 32 oz canned baked beans, in sauce (about 5 cups)
- 12 beef franks
Instructions
- Slice 6 of the beef franks lengthwise and set aside.
- Slice the remaining 6 beef franks crosswise in bite size pieces.
- Mix together franks sliced crosswise, onion, ketchup, molasses, brown sugar, mustard, and Worcestershire sauce. Add beans and stir to blend.
- Turn mixture into a 2 quart casserole and bake at 300°F for 1 hour.
- Arrange the 6 franks sliced lengthwise on the beans, cut side down; bake 30 minutes longer.
Notes
Dietary adaptations
Worcestershire sauce can contain soy sauce, which is not gluten-free, and some baked beans may have flavorings that are not GF. Verify that both your Worcestershire sauce and your canned beans are free of wheat ingredients. Worcestershire sauce is also typically not vegetarian, but The Wizard's™ Organic Gluten Free Vegan Worcestershire (affiliate link) is, and it's also GF (obviously).
Worcestershire sauce can contain soy sauce, which is not gluten-free, and some baked beans may have flavorings that are not GF. Verify that both your Worcestershire sauce and your canned beans are free of wheat ingredients. Worcestershire sauce is also typically not vegetarian, but The Wizard's™ Organic Gluten Free Vegan Worcestershire (affiliate link) is, and it's also GF (obviously).
Nutrition per serving
Calories: 542 calCarbohydrates: 54 gProtein: 19 gFat: 30 gSodium: 1770 mgFiber: 9 gSugar: 21 gNet Carbohydrates: 45 g
Homemade Franks and Beans Permalink
🗓️ Day 2
- Sesame Chicken
- Asian Cole Slaw
- Instant Pot Mushroom Rice Pilaf
Sesame Chicken
Asian-inspired marinade brings out the flavor in this delicious Sesame Chicken.
Ingredients
- 4 lbs boneless skinless chicken breasts
- ½ cup light olive oil
- ¼ cup white cooking wine
- ¼ cup white wine vinegar
- ½ cup soy sauce
- 1 tablespoon ground ginger
- 1 teaspoon dry mustard
- ½ teaspoon pepper
- 3 teaspoon garlic, minced
- 4 teaspoon sesame seeds, toasted
Instructions
- Place chicken in large bowl.
- Mix remaining ingredients together in a small bowl. Reserve ½ cup marinade for basting.
- Pour remaining marinade into bowl with chicken. Cover and marinate several hours or overnight in refrigerator. Remove chicken from bowl; discard marinade.
- Grill chicken over medium heat, about 25-30 minutes or until juices run clear, turning frequently and basting with reserved marinade.
Notes
- This recipe makes enough to save half of the cooked chicken for another meal (if using it this week, refrigerate; if not, freeze).
- If you don't want to grill the chicken, it can be baked at 350°F until it reaches an internal temperature of 165°F.
- You can buy pre-toasted sesame seeds at Asian markets or you can lightly toast your own.
Nutrition per serving
Calories: 200 calCarbohydrates: 1 gProtein: 25 gFat: 10 gSodium: 258 mgFiber: 1 gSugar: 1 g
Sesame Chicken Permalink
Asian Cole Slaw
Bag mixes and a homemade dressing make this easy salad quick to make but fresh and tasty.
Ingredients
- 1 bag broccoli slaw
- 1 bag coleslaw mix
- 3 green onions
- ⅓ C rice wine vinegar
- 1 Tbsp. soy sauce
- 1 teaspoon sugar
- 1 teaspoon oil
- 1 teaspoon sesame oil
- Chopped fresh cilantro to taste
- Peanuts, chopped, to taste
Instructions
- In a large bowl toss broccoli slaw, green onions, cilantro, and coleslaw mix together.
- In a small bowl combine vinegar, soy sauce, sugar, and both oils.
- Toss salad with the dressing and garnish with peanuts.
Nutrition per serving
Calories: 13 calCarbohydrates: 1 gProtein: 1 gFat: 1 gSodium: 83 mgFiber: 1 gSugar: 1 g
Asian Cole Slaw Permalink
Instant Pot Mushroom Rice Pilaf
Looking for a tasty rice dish? Take a look at this easy mushroom rice recipe. A great one-pot recipe with lots of flavors and perfect fluffy rice. A quick, healthy meal you can make ahead! This Instant Pot mushroom rice pilaf is a cozy alternative to boring sandwiches for lunch and is delicious even the next day. A dish the whole family will enjoy!
Ingredients
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 cup onions, finely chopped
- 10 oz Cremini mushrooms, sliced
- 2 tsp Better Than Bouillon Mushroom Base or Vegetable Base
- 1 bunch green onions, chopped
- salt to taste
- 1 cup Basmati rice
- 1 cup water
Notes
Find the full recipe with instructions at The Belly Rules the Mind.
🗓️ Day 3
- Italian Flank Steak
- Balsamic Grilled Vegetables
Italian Flank Steak
Not only is prep quick and easy for this marinated roast, but it is a good way to plan leftovers and use the remaining meat in a dish like Beef with Broccoli.
Ingredients
- 1.2 oz (2 pkgs) Italian Salad Dressing Mix
- 1 ½ tablespoon oil
- 1 ½ tablespoon lemon juice
- 2 lb. flank steak
Instructions
- In a small bowl, prepare the marinade by mixing together the dressing mix, oil, and lemon juice. Marinate steak in marinade overnight (or all day) in refrigerator.
- Grill or broil on medium heat about 5-7 minutes per side until done. Slice thinly across the grain and serve.
Nutrition per serving
Calories: 189 calCarbohydrates: 2 gProtein: 24 gFat: 8 gSodium: 506 mgSugar: 1 g
Italian Flank Steak Permalink
Balsamic Grilled Vegetables
Grilled vegetables are almost universally loved and are easy to prepare with little clean-up.
Ingredients
- 2 red bell peppers, chopped into 1" pieces
- 2 zucchini, thickly sliced
- 1 onion, quartered and pulled apart
- 16 oz. package of whole mushrooms, cleaned
- ¾ cup Balsamic vinegar
- ¼ cup olive oil
- Salt and pepper to taste
- Italian seasoning to taste
Instructions
- Mix all vegetables together with Balsamic vinegar, olive oil, and seasonings. Grill over medium-high heat for about 20 minutes or until vegetables are tender.
Nutrition per serving
Calories: 155 calCarbohydrates: 14 gProtein: 4 gFat: 10 gSodium: 19 mgFiber: 3 gSugar: 10 g
Balsamic Grilled Vegetables Permalink
🗓️ Day 4
- Asian Chicken Salad
- Garlic Bread
Asian Chicken Salad
Asian Chicken Salad is a perfect recipe for planned leftovers which reduce prep time and cut waste. The homemade dressing is full of rich flavors, but a prepared Asian dressing could be used to save even more time.
Ingredients
- 2 cups Sesame Chicken, sliced (or other leftover cooked chicken)
- 4 cups salad greens, chopped
- 2 celery stalks, chopped
- 2 carrots, chopped
- ½ cup green onions, chopped
- 10 oz carton cherry tomatoes
- 1 cup Mandarin oranges, drained
- 1 tablespoon sesame seeds, toasted
- 4 teaspoon almonds, sliced (optional)
Salad Dressing
- ¾ cup olive oil
- ⅓ cup rice vinegar or apple cider vinegar
- ½ cup soy sauce
- 3 tablespoon honey
- ¼ cup water
- 3 teaspoon garlic, minced
- 2 teaspoon ground ginger
Instructions
Homemade Asian Salad Dressing
- In a small bowl, combine all dressing ingredients and whisk together thoroughly. Cover and heat in microwave for about 30 seconds to ensure that honey is dissolved. Shake well before serving.
Salad
- In a large bowl, combine salad greens, celery, carrots, onions, tomatoes, and Mandarin oranges; toss well. Layer sliced, cooked chicken over salad. Sprinkle with sesame seeds. Serve with Homemade Asian Salad Dressing. Garnish with sliced almonds if desired.
Notes
Store leftover salad dressing covered in the refrigerator.
Nutrition per serving
Calories: 631 calCarbohydrates: 33 gProtein: 19 gFat: 49 gSodium: 1797 mgFiber: 4 gSugar: 23 g
Asian Chicken Salad Permalink
🗓️ Day 5
- Beef with Broccoli
- Grilled Corn with Garlic Ginger Butter
Easy Beef with Broccoli using Leftover Steak
Easy Beef with Broccoli stir fry with homemade ginger-soy sauce is a perfect meal to make with leftover steak or London Broil.
Ingredients
- 3 tablespoons cornstarch, divided
- ½ cup water plus 2 tablespoons water, divided
- ½ teaspoon garlic powder
- 1 pound leftover steak, London broil, or firm cut of cooked beef, sliced and cut into bite size pieces
- 2 tablespoons vegetable oil, divided
- 4 cups broccoli florets
- ⅓ cup soy sauce
- 2 tablespoons brown sugar
- 1 teaspoon ground ginger
- 2 cups rice, cooked according to package directions
Instructions
- Combine 2 tablespoons cornstarch, 2 tablespoons water, and garlic powder in a large bowl and mix thoroughly. Add sliced leftover steak and toss until well coated.
- Heat 1 tablespoon of oil in a large skillet; add leftover steak and stir fry until reheated, about 1 minute.
- Remove meat from skillet. Heat remaining oil in pan; add broccoli, stir-frying for about 5 minutes.
- In a small bowl, mix together soy sauce, brown sugar, ginger, and remaining 1 tablespoon of cornstarch and remaining water; add soy mixture and cooked beef to skillet.
- Cook for 2-5 minutes, stirring frequently.
- Serve over cooked rice.
Video
Notes
If you like sesame oil, you might add a tiny bit to the cooking oil at the beginning (I would start with ½ teaspoon and then add to taste—a little sesame oil goes a long way).
It's important to add the cornstarch as directed. If mixed directly into the hot liquid in the pan, it will clump and not thicken. Making a slurry with cold or room temperature liquid before adding to the heat is the proper way to thicken with cornstarch.
Nutrition per serving
Calories: 506 calCarbohydrates: 74 gProtein: 30 gFat: 9 gSodium: 953 mgFiber: 3 gSugar: 6 g
Easy Beef with Broccoli using Leftover Steak Permalink
Grilled Corn With Garlic and Ginger Soy Butter
The garlic and ginger soy butter is the best dressing for grilled corn ever.
Ingredients
- 2 medium cloves garlic, minced on a Microplane grater (about 2 teaspoons)
- 1- inch knob fresh ginger, minced on a Microplane grater (about 2 teaspoons)
- 2 tablespoons soy sauce
- 4 tablespoons softened butter
- 1 teaspoon juice from 1 lemon
- 8 ears corn, shucked
- ¼ cup finely sliced scallions
Notes
See the full recipe at Serious Eats for instructions. Note that a charcoal grill adds flavor but is not entirely necessary (I use a gas grill).
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