Week 25 Summary |
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Notes for this week |
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Day 1 |
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| Chicken Alfredo Rollups | Pan Sautéed Zucchini | |
Day 2 |
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| Pan Sautéed Zucchini | Rice | |
Day 3 |
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| Cheesy Potatoes and Sausage | Slow Simmered Green Beans | |
Day 4 |
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| Crockpot Marinara Sauce | Angel Hair Pasta | Spinach Salad |
Day 5 |
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| Baked Honey and Lemon Chicken | Sautéed Squash and Onions | Sugar Snap Peas |
🗓️ Day 1
- Chicken Alfredo Rollups
- Pan Sautéed Zucchini
Chicken Alfredo Roll Ups
Lasagna noodles are the basis for delicious and easy Chicken Alfredo Rollups. Homemade Alfredo sauce can be used in place of prepared sauce, and this dish is a great way to use leftover chicken.
Ingredients
- 16 oz oven ready lasagna noodles
- 30 oz Alfredo sauce
- 2 lbs. chicken breasts, cooked and shredded (or chopped)
- oregano, to taste
- garlic powder, to taste
- 4 cups shredded Mozzarella
- Nonstick cooking spray
Instructions
- Spray an 9x13 inch baking dish with nonstick spray and pour 1 cup Alfredo sauce into the baking dish and spread out evenly.
- Soak lasagna noodles in hot water until they are pliable enough to roll.
- Drain and rinse each noodle with cold water and blot dry (rinsing is optional; I like to leave the noodles in the water until I am ready to roll them and just dry before rolling).
- Spread about 1 Tbsp of the Alfredo sauce over each noodle and sprinkle with oregano and garlic powder to taste.
- Evenly divide the chicken into portions equal to the number of noodles and place a portion on top of each noodle.
- Sprinkle with about 3 Tbsp of mozzarella.
- To roll up, start at one end and roll the noodles over the toppings.
- Place the roll ups in the pan, one by one, seam side down.
- Pour the remaining Alfredo sauce evenly over the top of the roll ups.
- Top with remaining mozzarella.
- Bake at 350°F for about 30 minutes or until the cheese is completely melted.
Notes
- This is a flexible recipe that you can adapt to use what you have on hand. Switch to a marinara or meat sauce for more of a lasagna taste, or give it a complete makeover and use salsa or enchilada sauce with Mexican blend cheese for a Tex-Mex flavor.
- If you have cooked chicken in the freezer, you can use that.
- For a vegetarian option, use sautéed onions and peppers or steamed, chopped broccoli in place of chicken.
Nutrition per serving
Calories: 699 calCarbohydrates: 47 gProtein: 47 gFat: 34 gSodium: 1201 mgFiber: 2 gSugar: 4 gNet Carbs: 45 g
Chicken Alfredo Roll Ups Permalink
Pan Sautéed Zucchini Slices
Pan-sautéed squash is a super quick and delicious summer side. You can have it on the table in 15 minutes or less, and it's a great way add green vegetables to your meals.
Ingredients
- 3 zucchini, chopped
- 1 Tbsp butter
Instructions
- Melt butter in a large skillet
- Sauté zucchini in butter until tendercrisp.
Nutrition per serving
Calories: 50 calCarbohydrates: 5 gProtein: 2 gFat: 3 gSodium: 37 mgFiber: 1 gSugar: 4 gNet Carbs: 4 g
Pan Sautéed Zucchini Slices Permalink
🗓️ Day 2
- Beef Stir Fry
- Rice
Beef Stir Fry
This quick stovetop beef stir fry is easy to make with no need for sides other than the rice it is served on.
Ingredients
- 2 lbs beef, cut into strips
- 2 Tbsp oil
- 10 oz can tomato soup
- ¼ cup water
- 2 Tbsp soy sauce
- 2 tsp vinegar
- 1 tsp garlic powder
- 1 lg onion, cut into wedges
- 2 cups broccoli florets
- 2 cups diced tomatoes
- 2 cups sliced mushrooms
Instructions
- In a large skillet cook meat and onion in oil until cooked through.
- Add soup, water, soy sauce, vinegar, and garlic powder. Bring to a boil then add remaining vegetables and cook at a simmer until tender, about 15-20 minutes.
- Serve over rice.
Nutrition per serving
Calories: 375 calCarbohydrates: 12 gProtein: 23 gFat: 27 gSodium: 477 mgFiber: 2 gSugar: 6 gNet Carbs: 10 g
Beef Stir Fry Permalink
🗓️ Day 3
- Cheesy Potatoes and Sausage
- Slow Simmered Green Beans
Crockpot Cheesy Potatoes and Sausage
Using frozen hash browns as a base for this easy crockpot soup means less prep. Just slice the kielbasa and dice the onion, combine everything in the crockpot, and turn it on for a ready-to-eat evening meal.
Ingredients
- 32 oz frozen cubed hash browns, partly thawed
- 1 lb turkey kielbasa, sliced
- 1 onion, diced
- 10 oz. can cheddar cheese soup
- 1 ¼ cups milk, plus extra for thinning
- salt and pepper to taste
Instructions
- Combine everything in a slow cooker and mix well. Cover and cook on low for 8 hours or until cooked through.
Notes
- Nutrition data does not include salt and pepper.
- If your crockpot cooks on the hot side, you may need to add milk to thin the mixture after a few hours of cooking.
Nutrition per serving
Calories: 240 calCarbohydrates: 29 gProtein: 13 gFat: 8 gSodium: 906 mgFiber: 3 gSugar: 5 gNet Carbs: 26 g
Crockpot Cheesy Potatoes and Sausage Permalink
Slow Simmered Green Beans
Make the most of canned green beans by slow-simmering them in butter.
Ingredients
- 38 ounces Blue Lake green beans, canned
- 4 tablespoons butter
Instructions
- Place undrained green beans into a pot and add the butter.
- Heat to a simmer, then reduce to low and cook for about 4 hours, adding water if necessary.
Nutrition per serving
Calories: 123 calCarbohydrates: 13 gProtein: 3 gFat: 8 gSodium: 77 mgFiber: 5 gSugar: 6 gNet Carbs: 8 g
Slow Simmered Green Beans Permalink
🗓️ Day 4
- Crockpot Marinara Sauce
- Angel Hair Pasta
- Spinach Salad
Crockpot Marinara Sauce
Slow cooking marinara in the crockpot yields a rich, intense tomato flavor. For quicker cooking, this can be prepared on the stovetop but will result in a less flavorful sauce.
Ingredients
- 25 oz jar spaghetti sauce
- 14 oz can diced tomatoes
- 14 oz can stewed tomatoes
- 6 oz can tomato paste
- 1 onion, finely diced
- 3 cloves minced garlic
- 1 tsp. dried thyme
- 1 bay leaf
- 1 tsp. oregano
- 1 tsp. basil
Instructions
- Combine all ingredients and simmer in a slow cooker for 4-5 hours on low or until done.
- Serve over hot pasta.
Notes
This can also be prepared on the stovetop. Although cooking over low heat for a longer period of time intensifies the flavor, sauce can be served at any time after 30 minutes on the stovetop.
Nutrition per serving
Calories: 80 calCarbohydrates: 18 gProtein: 4 gFat: 1 gSodium: 1018 mgFiber: 5 gSugar: 12 gNet Carbs: 13 g
Crockpot Marinara Sauce Permalink
🗓️ Day 5
- Baked Honey and Lemon Chicken
- Sautéed Squash and Onions
- Sugar Snap Peas
Baked Honey and Lemon Chicken
With just five ingredients, Baked Honey and Lemon Chicken is easy to prepare and is juicy and full of flavor.
Ingredients
- 2 lbs. chicken, bone in (about 6 pieces)
- 2 Tbsp. butter, melted
- ⅓ cup honey
- ¼ cup lemon juice
- 1 Tbsp. soy sauce
Instructions
- Heat oven to 400°F.
- Place chicken in a 9x13 inch baking dish; drizzle with melted butter. Bake chicken for 30 minutes.
- Combine honey, lemon juice, and soy sauce. Pour mixture over chicken and bake for another 30 minutes or until cooked through.
Nutrition per serving
Calories: 427 calCarbohydrates: 17 gProtein: 25 gFat: 29 gSodium: 290 mgSugar: 16 gNet Carbs: 17 g
Baked Honey and Lemon Chicken Permalink
Pan Sautéed Squash and Onions
Ingredients
- 2 yellow squash or zucchini, sliced
- 1 onion, sliced
- 1 Tbsp butter
Instructions
- Melt butter in a large skillet
- Sauté squash and onion in butter until tendercrisp.
Nutrition per serving
Calories: 53 calCarbohydrates: 6 gProtein: 2 gFat: 3 gSodium: 34 mgFiber: 1 gSugar: 4 gNet Carbs: 5 g
Pan Sautéed Squash and Onions Permalink
Sautéed Sugar Snap Peas
A quick sauté in butter with a dash of sugar is all it takes to make perfect fresh sugar snap peas
Ingredients
- 8 oz sugar snap peas, raw
- 2 tsp butter
- 1 tsp sugar
Instructions
- Melt butter in a small fry pan.
- Add sugar snap peas and cook for a couple of minutes, stirring frequently, until peas are covered with butter.
- Sprinkle with sugar and continue cooking, stirring frequently, until peas are tendercrisp and bright green.
Nutrition per serving
Calories: 61 calCarbohydrates: 7 gProtein: 2 gFat: 3 gSodium: 27 mgFiber: 2 gSugar: 4 gNet Carbs: 5 g
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