Week 26 Summary |
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Notes for this week |
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Day 1 |
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| Marinated Grilled Chicken (bulk cooking) | Apple, Grape, and Walnut Salad | Grilled Asparagus |
Day 2 |
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| Crustless Broccoli Quiche | Buttermilk Biscuits | |
Day 3 |
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| Asian-Inspired Chicken Pita Pockets | Pineapple | |
Day 4 |
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| Seasoned Crockpot Beef Burritos | Cilantro Lime Rice | |
Day 5 |
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| Vegetable Tortellini Alfredo | Green Salad | |
🗓️ Day 1
- Grilled Marinated Chicken
- Apple, Grape, and Walnut Salad
- Grilled Asparagus
Marinated Grilled Chicken
Bulk cooking chicken saves time on busy nights when you need to get dinner on the table in a hurry, and using grilled marinated chicken adds a depth of flavor not found in baked or sautéed chicken when you add it to recipes.
Ingredients
- 4 pounds boneless skinless chicken breasts
- ½ cup red wine vinegar
- 1 cup soy sauce or tamari
- ½ cup vegetable oil
- 2 teaspoons oregano
- 1 teaspoon basil
- 1 teaspoon garlic salt or Adobo
- ½ teaspoon pepper
Instructions
- Place marinade with chicken in a marinating container and marinate overnight.
- Grill chicken until it reaches 160° at the thickest part, or until white all the way through and juices run clear. If you do not have a grill, you can bake the chicken in the oven.
- Serve 1 portion of the chicken for dinner and chop and freeze the rest for use in soups, casseroles, and stove top meals.
Notes
Prep time includes the time spent chopping and bagging the extra chicken for the freezer.
Gluten-free: If you need this recipe to be gluten-free, be sure to use tamari (which is naturally gluten-free) or a gluten-free soy sauce.
Nutrition per serving
Serving: 4 oz.Calories: 165 calCarbohydrates: 1 gProtein: 25 gFat: 6 gSodium: 610 mgFiber: 1 gSugar: 1 g
Marinated Grilled Chicken Permalink
Apple, Grape, and Walnut Salad
Creamy vanilla dressing makes this combination of apples, grapes, and walnuts a refreshing salad. It’s perfect for serving as a side dish or a snack.
Ingredients
- 3 Granny Smith apples, washed, cored, and sliced
- 2 cups red grapes, washed and pulled from the stems
- ½ cup chopped walnuts
- 8 oz. vanilla yogurt
- ½ cup cream cheese, softened
Instructions
- Blend together yogurt and cream cheese with a mixer until smooth. Set aside.
- Combine fruit and nuts and serve with vanilla yogurt mixture.
Nutrition per serving
Calories: 364 calCarbohydrates: 44 gProtein: 8 gFat: 20 gSodium: 132 mgFiber: 5 gSugar: 35 g
Apple, Grape, and Walnut Salad Permalink
Grilled Asparagus
Grilling brings out the best in fresh, tender asparagus.
Ingredients
- 1 lb. fresh asparagus
- 2 tablespoon olive oil
- ¼ cup balsamic vinegar, or to taste
Instructions
- Wash asparagus and snap tough ends off.
- Drizzle with olive oil and balsamic vinegar and marinate for 10 minutes.
- In order to keep the tips from burning, place a piece of foil under just the tip ends of the asparagus on the grill. Grill until tender, turning regularly, and serve immediately.
Notes
This recipe can also be cooked under a broiler, but reverse the foil to placing it on top of the tips instead of underneath.
Nutrition per serving
Calories: 99 calCarbohydrates: 7 gProtein: 3 gFat: 7 gSodium: 6 mgFiber: 2 gSugar: 5 g
Grilled Asparagus Permalink
🗓️ Day 2
- Crustless Broccoli Quiche
- Buttermilk Biscuits
Crustless Vegetable Quiche
We’ve used broccoli and cheddar in this delicious and easy crustless quiche, but you can substitute different cheeses or vegetables to use what you have. Try it this way or with spinach and mozzarella cheese or mushrooms and Swiss.
Ingredients
- 8 eggs, beaten
- 10 oz pkg frozen chopped broccoli, cooked, drained and chopped
- 1 C. cheddar cheese, shredded
- Salt and pepper to taste
- 1 C. milk
Instructions
- Combine eggs, milk, salt, and pepper. Stir in broccoli/spinach and cheese. Pour into a greased 8 inch pie pan that has 2 inch sides.
- Bake at 350°F about 40-50 minutes or until a knife inserted in the center comes out clean.
Notes
For spinach quiche, use 1 (10 oz) pkg. frozen spinach, defrosted, with the water squeezed out, or use sliced sautéed mushrooms and Swiss cheese for an entirely different flavor.
Nutrition per serving
Calories: 283 calCarbohydrates: 6 gProtein: 20 gFat: 20 gSodium: 361 mgFiber: 1 gSugar: 3 g
Crustless Vegetable Quiche Permalink
Easy Buttermilk Biscuits
These 3 ingredient buttermilk biscuits from scratch yield consistent, delicious results.
Ingredients
- 4 cups self-rising flour
- ½ cup butter, softened
- 1-½ cups buttermilk
Instructions
- Combine flour and butter, cutting with a fork or using a mixer.
- Stir in buttermilk and mix well. Add more flour if too wet, more buttermilk if too dry.
- When dough is rolling consistency, knead a few times and turn out onto a floured surface. Roll out and cut with a biscuit cutter.
- Bake the biscuits on cookie sheet at 475° until brown, about 15 minutes (time will vary based on thickness).
Notes
If you do not have self-rising flour, you can make your own by combining 4 cups all-purpose flour with 2 Tbsp. baking powder and 1 tsp. salt.
Freezing Buttermilk Biscuits
You can freeze the biscuits either cooked or uncooked.
To freeze uncooked, place the biscuits in a single layer on a cookie sheet or other flat pan and put in the freezer for a few hours or until frozen. When frozen, place the biscuits into a dated freezer container for later use.
To freeze cooked biscuits, place biscuits into a dated freezer container for later use.
If assembling breakfast sandwiches for the freezer, slice cooked biscuits and fill as desired. Wrap each biscuit with freezer wrap and place biscuits in a freezer container.
To cook frozen biscuits:
If cooking thawed biscuits, follow normal cooking instructions.
To cook frozen biscuits, extend cooking time to about 25 minutes (cooking time will vary with thickness).
If reheating cooked biscuits, bake at 350ºF for about 20-25 minutes or until hot. If biscuits begin to brown too much, cover with foil for remaining cooking time.
To reheat breakfast sandwiches, wrap breakfast sandwich in a paper towel and heat in microwave for 2 minutes, then flip over and heat for an additional 1-2 minutes until heated through.
Nutrition per serving
Serving: 1 biscuitCalories: 135 calCarbohydrates: 18 gProtein: 3 gFat: 5 gSodium: 47 mgFiber: 1 gSugar: 1 g
Easy Buttermilk Biscuits Permalink
🗓️ Day 3
- Asian Chicken Pita Pockets
- Pineapple
Asian-Inspired Chicken Pita Pockets
These Asian-Inspired Chicken Pita Pockets are a fun, healthy way to use leftover chicken.
Ingredients
- 2 cups cooked boneless, skinless chicken breasts
- ½ cup water chestnuts, diced
- ½ cup green onion, sliced
- 2 tablespoon rice vinegar
- 2 tablespoon garlic, minced
- 2 tablespoon soy sauce
- 1 ½ teaspoon sesame oil
- 2 7 inch whole wheat pita pockets, cut in half crosswise
- 4 lettuce leaves
Instructions
- Combine cooked chopped chicken, water chestnuts, green onions, and garlic in a large bowl.
- In a separate small bowl, combine vinegar, soy sauce, and oil; pour over chicken mixture, tossing gently.
- Line each pita half with 1 lettuce leaf; spoon chicken mixture evenly into pita halves.
Nutrition per serving
Calories: 181 calCarbohydrates: 22 gProtein: 10 gFat: 6 gSodium: 658 mgFiber: 4 gSugar: 2 g
Asian-Inspired Chicken Pita Pockets Permalink
🗓️ Day 4
- Seasoned Crockpot Beef Burritos
- Cilantro Lime Rice
Seasoned Crockpot Beef Burritos
London Broil seasoned with garlic, onion, jalapeno, and tomato sauce will give a burst of Mexican flavor to your beef burritos! It's a delicious change of pace from ground beef, and this crockpot beef burrito recipe makes it easy to get dinner on the table with little effort.
Ingredients
- 3 lbs. London Broil
- 1 onion, diced
- 4 teaspoon garlic cloves, minced
- 2 tablespoon pepper
- 2 tablespoon apple cider vinegar
- 2 cups tomato sauce
- 1 jalapeno, diced and seeded
- 1 ½ teaspoon chili powder, or more to taste
- 8 flour tortillas, burrito sized
- ½ cup sour cream, use about 1 tablespoon per burrito
- 1 cup cheddar cheese, shredded (use about 2 tablespoon per burrito)
- 1 cup tomato, diced (use about 2 tablespoon per burrito)
- 1 cup lettuce, shredded (use about 2 tablespoon per burrito)
Instructions
- Place all ingredients into a lightly sprayed crockpot and cook on high for 4-5 hours or low for 6-8 hours.
- When the meat is cooked, shred the meat with a fork and add back to the crockpot; stir and cook for about 30 more minutes.
- Serve on flour tortillas with sour cream, tomatoes, cheese and any other toppings your family may enjoy.
Nutrition per serving
Calories: 570 calCarbohydrates: 31 gProtein: 63 gFat: 21 gSodium: 995 mgFiber: 4 gSugar: 8 g
Seasoned Crockpot Beef Burritos Permalink
Cilantro Lime Rice
A hint of lime juice and chopped fresh cilantro dress up plain white rice in this Mexican-style side dish.
Ingredients
- 2 cups water
- 1 cup long grain white rice
- 2 tablespoon lime juice
- 2 tablespoon cilantro, chopped
- 1 tablespoon butter
- salt, to taste
Instructions
- Boil water in a large sauce pan. Add rice; cover and reduce heat to low. Simmer 20 minutes or until rice is tender.
- Remove from heat. Add lime juice, butter, cilantro, and salt to taste.
- Serve as a side dish or as a burrito filling.
Nutrition per serving
Calories: 196 calCarbohydrates: 38 gProtein: 3 gFat: 3 gSodium: 34 mgFiber: 1 gSugar: 1 g
Cilantro Lime Rice Permalink
🗓️ Day 5
- Vegetable Tortellini Alfredo
- Green Salad
Vegetable Tortellini Alfredo
Cheese tortellini in a creamy Alfredo sauce is a quick and easy dinner when you use quick start ingredients. Easily adapted to your preferences, you can use fresh or frozen tortellini along with your choice of frozen vegetables. If you are short on time, a jar of prepared Alfredo sauce is a quick substitute, or use our homemade Alfredo sauce with just butter, cream, Parmesan cheese, salt, pepper, and a little nutmeg. If fresh vegetables are in season, this is a good way to use them – just steam and add to the pasta instead of frozen vegetables.
Ingredients
- 16 oz frozen mixed vegetables of your choice, prepared and kept warm
- ½ recipe homemade Alfredo sauce, or a jar of prepared sauce
- 16 oz cheese tortellini, dry, fresh, or frozen
- ½ cup Parmesan cheese, grated (for garnish)
Instructions
- Prepare tortellini according to package directions. While pasta cooks heat Alfredo sauce and gently fold in vegetables.
- When heated through, add sauce and vegetable mixture to tortellini and garnish with Parmesan cheese.
Nutrition per serving
Calories: 523 calCarbohydrates: 44 gProtein: 20 gFat: 29 gSodium: 867 mgFiber: 5 gSugar: 2 g
Vegetable Tortellini Alfredo Permalink
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