Week 25 Summary |
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Notes for this week |
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Day 1 |
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Beef Stir-Fry | Rice | Green Salad |
Day 2 |
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Tuna Pasta Salad | Tomato Slices | |
Day 3 |
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Barbecue Meatballs | Rice | Pan Sautéed Summer Squash and Zucchini |
Day 4 |
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Shrimp with Garlic Cream Sauce | Steamed Broccoli | |
Day 5 |
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Cheese & Onion Enchiladas | Light & Fresh Cucumber-Cabbage Salad |
🗓️ Day 1
- Beef Stir-Fry over Rice
- Green Salad
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 tablespoon oil
- 10 oz can tomato soup
- ¼ cup water
- 2 tablespoon soy sauce
- 2 teaspoon vinegar
- 1 teaspoon 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 g
Beef Stir Fry Permalink
🗓️ Day 2
- Tuna Pasta Salad
- Tomato Slices with Mayonnaise
Tuna Pasta Salad
Chilled Tuna Pasta Salad makes a refreshing lunch or an easy dinner. Pair it with sliced fresh tomatoes with a dab of mayonnaise for a perfect summer meal.
Ingredients
- 16 oz. elbow macaroni
- 12 oz. water-packed tuna, drained
- 2 cups sour cream
- 1 cup shredded cheddar cheese
- 1 cup frozen peas – thawed
- lemon pepper seasoning, to taste
Instructions
- Cook noodles according to package directions.
- Drain and add remaining ingredients.
- Stir well and chill for 2 hours before serving.
Nutrition per serving
Calories: 573 calCarbohydrates: 62 gProtein: 28 gFat: 23 gSodium: 324 mgFiber: 4 gSugar: 6 g
Tuna Pasta Salad Permalink
🗓️ Day 3
- Barbecue Meatballs over Rice
- Pan Sautéed Summer Squash and Zucchini
Barbecue Meatballs
Meatballs covered in delicious homemade barbecue sauce are perfect served over rice or on a sandwich with cheddar cheese.
Ingredients
Meatballs:
- 1 c. bread crumbs
- ½ c. milk
- 1 lb. ground beef
- 1 tsp. salt
- ½ tsp. pepper
Barbecue Sauce:
- 1 Tbsp. Worcestershire sauce
- 1 Tbsp. vinegar
- 3 Tbsp. brown sugar
- 1 ½ c. ketchup
- ½ c. water
- ½ c. chopped onion
Instructions
- Combine meatball ingredients and shape into balls. Place in baking dish. Prepare sauce by combining all sauce ingredients and mix well. Pour over meatballs. Bake at 350 degrees for 1 hour.
Notes
If you have bulk meatballs prepared in the freezer, you can substitute those by thawing, placing in a baking dish, pouring the sauce over the meatballs, and baking for about 30 minutes at 350ºF or until heated through.
Nutrition per serving
Calories: 565 calCarbohydrates: 82 gProtein: 35 gFat: 10 gSodium: 1845 mgFiber: 4 gSugar: 37 g
Barbecue Meatballs Permalink
Pan Sautéed Summer Squash and Zucchini Slices
Make a colorful squash sauté in 15 minutes with just yellow squash, zucchini, and butter.
Ingredients
- 1 zucchini, sliced
- 2 summer squash, sliced
- 1 tablespoon butter
Instructions
- Melt butter in a large skillet.
- Sauté zucchini and summer squash in butter until tendercrisp.
Notes
Add a sliced onion for extra flavor and sweetness if you'd like.
Nutrition per serving
Calories: 49 calCarbohydrates: 5 gProtein: 2 gFat: 3 gSodium: 31 mgFiber: 2 gSugar: 3 g
Pan Sautéed Summer Squash and Zucchini Slices Permalink
🗓️ Day 4
- Shrimp with Garlic Cream Sauce
- Steamed Broccoli
Shrimp in Roasted Garlic Cream Sauce over Penne Pasta
Accented by aromatic roasted garlic and sautéed shallots in a light cream sauce, this shrimp and pasta meal will quickly become a family favorite.
Ingredients
- Oil, as needed
- 2 shallots, minced
- ½ cup chicken broth
- 2 whole garlic bulbs
- 1 cup milk
- 1 Tbsp. cornstarch
- 2 Tbsp. water, room temperature
- 1 lb. penne pasta
- 1 lb. frozen raw shrimp, thawed
- Salt and pepper to taste
- ¼ cup fresh cilantro, chopped
- ¾ cup Parmesan cheese
Instructions
Roast the Garlic
- Preheat oven to 375°F.
- Cut the garlic bulbs across the top to expose the very top of the cloves.
- Set the bulbs on a piece of aluminum foil then drizzle with oil and sprinkle with salt and pepper.
- Close the foil around the garlic tightly and roast for about 45 minutes or until very tender (when done, you should be able to squeeze the garlic out of the head easily; the cloves will be darkened but not burned).
- Allow to cool, then remove the roasted garlic by gently squeezing it out the top of the head. Set aside.
Prepare the Pasta and Sauce
- Cook the penne pasta according to package directions.
- Meanwhile, heat a small amount of oil in a skillet and add the shallots.
- Sauté shallots until light brown, add chicken broth and garlic.
- In a small container, mix the water and cornstarch well.
- Bring skillet ingredients to a boil and add milk and cornstarch that has been diluted in the water.
- Place mixture into a blender (or place into a bowl and use an immersion blender) and blend until smooth.
- Place shrimp in skillet and sauté until done.
- Add the creamy garlic mixture back to the skillet and season with salt, pepper, and cilantro.
- Add the cheese and allow to thicken.
- Serve over prepared penne pasta.
Notes
Roasted garlic freezes well, and it’s just as easy to roast a whole panful as it is to roast two bulbs. To freeze, squeeze the cloves out of the bulbs gently and place in a single layer on a pan that will fit in the freezer. Place in freezer until frozen through, then remove from freezer and place together in a freezer container labeled with the date and “Roasted Garlic Cloves.”
Nutrition per serving
Calories: 460 calCarbohydrates: 66 gProtein: 32 gFat: 7 gSodium: 885 mgFiber: 3 gSugar: 5 g
Shrimp in Roasted Garlic Cream Sauce over Penne Pasta Permalink
🗓️ Day 5
- Cheese & Onion Enchiladas
- Light & Fresh Cucumber-Cabbage Salad
Cheese & Onion Enchiladas
Homemade cheese and onion enchiladas are deliciously cheesy with rich flavor from the traditional corn tortillas and made-from-scratch red enchilada sauce.
Ingredients
- 1 bunch green onions, divided
- 2 cups sour cream
- 4 cups Mexican Blend Cheese, shredded
- 8 small corn tortillas
Enchilada Sauce
- 22.5 ounces tomato sauce
- ¾ teaspoon oregano
- 2-¼ teaspoons garlic powder
- 1 teaspoon chili powder
- 1-½ teaspoons onion powder
Instructions
- Preheat oven to 350°F.
- Combine all ingredients for enchilada sauce in a sauce pan and simmer for about 10 minutes.
- While sauce is simmering, chop green onions, reserving 2 chopped onions.
- Mix all but the 2 reserved onions with the sour cream and 2 cups of the Mexican cheese.
- Pour ⅓ of the enchilada sauce into the bottom of a 9x12 pan.
- Fill each tortilla with an even amount of the cheese mixture, spooning it down the center line of the tortilla. Fold the two unfilled sides to the center, overlapping them, and place the enchilada folded side down in the baking pan. (If the tortillas are too stiff to fold, you can heat them in the microwave under a damp paper towel or carefully steam them for a few seconds over boiling water.)
- Pour the remaining sauce over enchiladas in pan. Bake for 30 minutes at 350°F.
- Top with cheese and reserved green onions and bake until cheese is melted over the top (about 10 more minutes).
Notes
If available, make this recipe more authentic by using Oaxaca cheese (also called quesilla), a white cheese that melts easily with a creamy texture that is often used as filling in Mexican dishes. Queso quesadilla, labeled quesadilla cheese in English, is another creamy white cheese that melts easily.
Nutrition per serving
Calories: 621 calCarbohydrates: 21 gProtein: 32 gFat: 46 gSodium: 1306 mgFiber: 3 gSugar: 7 g
Cheese & Onion Enchiladas Permalink
Light & Fresh Cucumber-Cabbage Salad
Refreshing cucumbers and crunchy cabbage, drizzled with a lemony- dill dressing is the perfect complement to any meal.
Ingredients
- ½ head of cabbage, chopped
- 1 cucumber, chopped
- 6-8 green onions, chopped
- ¼ cup olive oil
- 1 lemon
- ⅛ cup fresh dill
- 2 teaspoon white wine vinegar
- dash of salt/pepper, more if desired
Notes
Get the instructions and full recipe at The Healthy Home Cook.
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