Week 27 Summary |
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Notes for this week |
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Day 1 |
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| Shrimp Scampi | Steamed Broccoli | |
Day 2 |
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| Mexican Ravioli | Southwestern-Style Green Salad | |
Day 3 |
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| Simple Salisbury Steak | Mashed Potatoes | Spinach and Garlic Sautéed in Butter |
Day 4 |
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| Basil Lime Chicken | Apple, Grape, and Walnut Salad | |
Day 5 |
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| Skillet Kielbasa | Cucumber-Cabbage Salad | Yogurt with Fresh Pineapple |
🗓️ Day 1
- Shrimp Scampi
- Steamed Broccoli
Shrimp Scampi
This quick and easy shrimp dish has a flavorful and rich garlic butter sauce and is served over hot pasta.
Ingredients
- ½ c. butter
- 1 onion, finely chopped
- 4 cloves garlic, minced
- ½ tsp. Worcestershire sauce
- 2 Tbsp. lemon juice
- Italian seasoning, to taste
- 1 ½ tsp. steak sauce
- hot sauce to taste
- 1 lb. frozen cooked, peeled, deveined, tail-off shrimp, thawed
- fresh chopped parsley, to taste
- 12 oz pkg. fettuccine, cooked
Instructions
- In a large skillet, melt the butter and add the onion and garlic and sauté until softened (about 3-4 minutes).
- Add the Worcestershire sauce, lemon juice, Italian seasoning, steak sauce, and hot sauce. Bring to a boil then add the shrimp, heat until warmed through.
- Sprinkle with parsley and serve over fettuccine.
Nutrition per serving
Calories: 448 calCarbohydrates: 44 gProtein: 24 gFat: 20 gSodium: 766 mgFiber: 2 gSugar: 2 g
Shrimp Scampi Permalink
🗓️ Day 2
- Mexican Ravioli
- Southwestern-Style Green Salad
Mexican Ravioli
Mexican Ravioli is a quick stovetop meal that packs a southwestern flavor punch.
Ingredients
- 25 ounces beef ravioli, fresh or frozen
- 1 cup salsa
- 2 cups Monterey Jack cheese
- 2.25 ounce can sliced black olives, drained
- fresh cilantro, for garnish
Enchilada Sauce
- 15 ounces tomato sauce
- ½ teaspoon dried oregano
- ½ - 1 teaspoon ground chili powder
- 1 teaspoon onion powder
- ½ - 1 teaspoon cumin, or to taste
Instructions
- Cook ravioli according to package directions.25 ounces beef ravioli
- While the ravioli is cooking, combine the ingredients for the enchilada sauce and mix well. You can do this in a bowl or directly in the skillet before heating.½ teaspoon dried oregano, ½ - 1 teaspoon ground chili powder, 1 teaspoon onion powder, ½ - 1 teaspoon cumin, 15 ounces tomato sauce
- In a skillet over low heat, combine the enchilada sauce and the salsa and mix.1 cup salsa
- When pasta is cooked, drain and add to sauce in skillet.
- Mixing carefully, add black olives. Top with cheese and cilantro (or the toppings of your choice) and serve.2 cups Monterey Jack cheese, 2.25 ounce can sliced black olives, fresh cilantro
Video
Notes
You can use a 10 ounce can of red enchilada sauce as a shortcut.
Vegetarians can substitute cheese ravioli, and the dish can be enhanced with any number of other ingredients that you may have on hand like black beans, fire-roasted tomatoes, or corn.
Nutrition per serving
Calories: 505 calCarbohydrates: 49 gProtein: 25 gFat: 24 gSodium: 1739 mgFiber: 2 gSugar: 6 g
Mexican Ravioli Permalink
🗓️ Day 3
- Simple Salisbury Steak
- Mashed Potatoes
- Spinach and Garlic Sautéed in Butter
Simple Salisbury Steak
Simple comfort food that is easy to make. The patties can be prepared and frozen, making this an easy way to double or triple the recipe and stock your freezer for quick meals.
Ingredients
- 1 lb ground beef
- ⅓ cup bread crumbs
- 1 small onion, chopped
- 1 egg, slightly beaten
- 2 tablespoon water
- 1 tablespoon vegetable oil
- 2 cups brown gravy
Instructions
- In a large bowl, mix the beef, bread crumbs, onion, egg, and water; shape into 4 patties, each about ½ inch thick.
- In a large skillet, heat oil and add patties. Cook 5 minutes and turn over. Cook 5 more minutes until browned on both sides. Drain off any fat.
- Add gravy and bring to a boil. Reduce heat to low. Cover and cook 10 minutes or until patties are cooked to desired doneness.
Notes
This recipe is a Campbell’s original and is a better alternative to frozen Salisbury steak options. The patties freeze well either raw or cooked. To freeze, scale the recipe as preferred, then freeze the patties individually on a cookie sheet for several hours. Once frozen, combine in a freezer container and label with date and the appropriate cooking instructions for raw or frozen.
This recipe can be dressed up with sautéed onions and/or mushrooms—just sauté in butter and add to the pan with the brown gravy.
Nutrition per serving
Calories: 429 calCarbohydrates: 17 gProtein: 22 gFat: 30 gSodium: 819 mgFiber: 1 gSugar: 6 g
Simple Salisbury Steak Permalink
Homemade Mashed Potatoes
Whether you prefer creamy potatoes or potatoes with some body to them, homemade mashed potatoes are worth the effort.
Ingredients
- 5 lbs. potatoes, cleaned and peeled (see note below)
- 6 tablespoon butter, divided
- ¼ cup skim milk, or more as needed
- salt to taste
- pepper to taste
- paprika, for garnish
Instructions
- Place potatoes in a large pot and cover with water. Boil until potatoes are fork tender; drain and return to pot.
- Add 4 Tbsp. butter, salt, and pepper to pot and mix; adding enough milk while mixing to reach desired consistency.
- Transfer mashed potatoes to a serving bowl, top with 2 Tbsp. butter, and garnish with paprika.
Notes
Russet potatoes are a good choice for mashed potatoes, but if you prefer to not peel your potatoes, Yukon Gold is perfect for mashing with the skin on.
If you need to speed up the cooking process, try chopping your potatoes before boiling.
Nutrition per serving
Calories: 193 calCarbohydrates: 28.52 gProtein: 6.11 gFat: 7.04 gSodium: 434.05 mgFiber: 5.67 gSugar: 0.32 g
Sautéed Spinach and Garlic
Ingredients
- 1-½ Tbsp. butter
- 16 oz. fresh baby spinach, washed and dried
- 2-3 cloves garlic, minced
- Salt to taste
Instructions
- Melt butter in a skillet and sauté minced garlic for a couple of minutes.
- Add spinach and stir it into the garlic just until it starts to wilt. Add salt and serve.
Nutrition per serving
Calories: 42 calCarbohydrates: 5 gProtein: 3 gFat: 2 gSodium: 394 mgFiber: 2 gSugar: 1 g
🗓️ Day 4
- Basil Lime Chicken
- Apple, Grape, and Walnut Salad
Basil Lime Chicken
Tasty marinade with basil, lime, and dijon mustard is the base for delicious grilled Basil Lime Chicken. It's perfect for stocking your freezer with cooked chicken for quick meal prep. The chicken needs to marinate overnight, so be sure to plan ahead.
Ingredients
- ¾ cup lime juice
- ½ cup oil
- ½ cup Dijon mustard
- ½ cup Worcestershire sauce
- ½ cup soy sauce
- ¼ cup green onions, chopped
- ¼ cup fresh basil, chopped (or 1 ½ tablespoon dried basil)
- 4 cloves garlic, minced
- 1 teaspoon salt
- ½ teaspoon pepper
- 4 lbs. boneless, skinless chicken breasts
Instructions
- Mix all ingredients except chicken together thoroughly in a small bowl. Reserve ¼ cup for basting and ¼ cup separately for serving; refrigerate.
- Marinate chicken in remaining marinade overnight.
- Grill over medium heat about 5 minutes, basting occasionally with reserved marinade.
- Flip chicken and baste again. Continue to cook until juices run clear.
- Divide chicken and serve ¼ for the meal and chop ¾ for the freezer.
- Drizzle the marinade you reserved for dipping over the chicken you are serving, or just serve the marinade as a dipping sauce.
Notes
If your chicken breasts are thick, you may want to butterfly them by cutting them in half lengthwise like a filet, which allows for more even cooking.
Serve one pound of chicken for dinner and chop the remaining chicken and divide into 3 portions to stock your freezer.
Adapted from Basil Lime Chicken at GoodenessGracious.com.
Nutrition per serving
Calories: 233 calCarbohydrates: 4 gProtein: 27 gFat: 12 gSodium: 779 mgFiber: 1 gSugar: 1 g
Basil Lime 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
🗓️ Day 5
- Skillet Kielbasa
- Light & Fresh Cucumber-Cabbage Salad
- Yogurt with Fresh Pineapple
Skillet Kielbasa
Four ingredients pack a flavorful punch in this quick and simple Skillet Kielbasa.
Ingredients
- 24 ounces beef Polska kielbasa, sliced
- 1 large onion, thinly sliced
- 1 cup apple cider vinegar
- 1 cup brown sugar
Instructions
- In a large skillet, heat vinegar and brown sugar over medium heat until sugar is dissolved.
- Add onions and kielbasa. Cook for 15 minutes, covered, stirring occasionally.
- Cook uncovered for an additional 5-10 minutes or until liquid is almost gone.
Nutrition per serving
Calories: 524.71 calCarbohydrates: 39.9 gProtein: 16.23 gFat: 32.59 gSodium: 1006.36 mgFiber: 0.31 gSugar: 36.51 g
Skillet Kielbasa 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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