Week 29 Summary | ||
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Notes for this week | ||
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Day 1 | ||
| Kung Pao Chicken | Rice | Green Salad |
Day 2 | ||
| Taco Bar | Fruit Cocktail | |
Day 3 | ||
| Shrimp Scampi | Steamed Broccoli | |
Day 4 | ||
| Mexican Ravioli | Grilled Vegetables | |
Day 5 | ||
| Crockpot Cube Steak and Gravy | Mashed Potatoes | Mixed Vegetables |
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🗓️ Day 1
- Kung Pao Chicken
- Rice
- Green Salad
Kung Pao Chicken
This Kung Pao Chicken recipe is delicious with its easy to make chili-flavored oil. Be sure to start the night before so your chicken has time to marinate for the fullest flavor.
Ingredients
Marinade
- 2 Tbsp soy sauce
- 1 Tbsp rice cooking wine
- 1 tsp cornstarch
Sauce
- 1 lb boneless skinless chicken, cut into bite sized pieces
- 2-4 small dried chilies
- 1 Tbsp fresh ginger, minced
- 2 garlic cloves, minced
- 1/2 C peanuts
- 1 Tbsp cornstarch
- 1 Tbsp sugar
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 2 Tbsp soy sauce
- 2 Tbsp sesame oil
- 1 tsp rice cooking wine
- 1 Tbsp vinegar
- 6 Tbsp oil, divided
Instructions
- Marinate chicken overnight in a mixture of 2 Tbsp soy sauce, 1 Tbsp rice cooking wine, and 1 tsp cornstarch.
- To make the sauce, combine the following in a small bowl: vinegar, 2 Tbsp soy sauce, sesame oil, 1 tsp rice cooking wine, sugar, 1 Tbsp cornstarch. Set aside.
- Heat 4 Tbsp. oil in a wok over high heat. Cook chicken until cooked through and remove to a plate and set aside.
- Rinse out wok and add 2 Tbsp oil. Heat oil and add chilies. [If you cannot find chilies, you can use ¼ to ½ tsp. crushed red pepper.] This makes chili oil and is what flavors the dish.
- Stir fry chilies until they turn black, add ginger, garlic, and peppers. Stir fry until softened.
- Add chicken to reheat. Add sauce and stir until thickened.
- Garnish with peanuts and serve over rice.
Notes
Be sure to start the night before so your chicken has time to marinate for the fullest flavor. You can use low-sodium soy sauce if you prefer.
Nutrition
Calories: 432kcal | Carbohydrates: 11g | Protein: 25g | Fat: 32g | Saturated Fat: 4g | Cholesterol: 58mg | Sodium: 915mg | Potassium: 567mg | Fiber: 2g | Sugar: 4g | Vitamin A: 915IU | Vitamin C: 51mg | Calcium: 25mg | Iron: 1.4mg | Net Carbs: 9g
Kung Pao Chicken Permalink
🗓️ Day 2
- Taco Bar
- Fruit Cocktail
Taco Bar
Tacos are a quick and easy meal that can be made traditional style with ground beef, or can be updated with chicken, shrimp, or even beans based on your preferences and what you have on hand. Cook and season the meat, then serve with all of the condiments taco bar style so that each person can make their own.
Ingredients
- 1 lb. ground beef
- 2 Tbsp. taco seasoning mix
- 12 tortillas or taco shells
- 1/2 cup Cheddar cheese
- Lettuce, optional
- Tomatoes, optional
- Salsa, optional
- Sour cream, optional
Instructions
- Cook ground beef with taco seasoning mix as directed on package. Serve seasoned beef with remaining ingredients as a make your own taco bar.
Notes
Optional toppings not included in calorie calculation.
Nutrition
Calories: 130kcal | Carbohydrates: 8g | Protein: 10g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 28mg | Sodium: 328mg | Potassium: 171mg | Fiber: 1g | Sugar: 1g | Vitamin A: 75IU | Vitamin C: 0.1mg | Calcium: 52mg | Iron: 1.2mg | Net Carbs: 7g
Taco Bar Permalink🗓️ Day 3
- 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
Calories: 448kcal | Carbohydrates: 44g | Protein: 24g | Fat: 20g | Saturated Fat: 11g | Cholesterol: 281mg | Sodium: 766mg | Potassium: 234mg | Fiber: 2g | Sugar: 2g | Vitamin A: 580IU | Vitamin C: 7.8mg | Calcium: 142mg | Iron: 2.8mg | Net Carbs: 42g
Shrimp Scampi Permalink🗓️ Day 4
- Mexican Ravioli
- Grilled Vegetables
Mexican Ravioli
Mexican Ravioli is a quick 5 ingredient stovetop meal that packs a southwestern flavor punch.
Ingredients
- 25 oz pkg beef ravioli
- 10 oz homemade enchilada sauce, or canned red enchilada sauce
- 1 C salsa
- 2 C Monterey Jack cheese
- 2.25 oz can sliced black olives
Instructions
- Cook ravioli according to package directions.
- In a skillet, mix the enchilada sauce and salsa over low heat. When pasta is cooked, drain and add to skillet.
- Mixing carefully, add olives and cheese and serve.
Notes
Vegetarians can substitute cheese ravioli, and the dish can be enhanced with any number of other ingredients like black beans, fire-roasted tomatoes, or corn that you may have on hand.
Nutrition
Calories: 505kcal | Carbohydrates: 49g | Protein: 25g | Fat: 24g | Saturated Fat: 12g | Cholesterol: 95mg | Sodium: 1739mg | Potassium: 185mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1025IU | Vitamin C: 2.1mg | Calcium: 359mg | Iron: 0.9mg | Net Carbs: 47g
Mexican Ravioli 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
- 3/4 cup Balsamic vinegar
- 1/4 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
Calories: 155kcal | Carbohydrates: 14g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Sodium: 19mg | Potassium: 557mg | Fiber: 3g | Sugar: 10g | Vitamin A: 1373IU | Vitamin C: 65mg | Calcium: 28mg | Iron: 1mg | Net Carbs: 11g
Balsamic Grilled Vegetables Permalink🗓️ Day 5
- Crockpot Cube Steak and Gravy
- Mashed Potatoes
- Mixed Vegetables
Crockpot Cube Steak and Gravy
Spend 5 minutes in the morning and put a delicious home cooked meal on the table with almost no effort. This easy crockpot cube steak is made with just 4 ingredients plus water and can be seasoned to taste when ready to serve.
Ingredients
- 1 lb. cube steak
- 2 cans (10.75 oz. each) cream of mushroom soup
- 1 envelope onion soup mix
- ¾ cup water
- salt and pepper to taste
Instructions
- Place everything but the cube steak into the crockpot and mix well with a whisk.
- Place cube steak on top and mix to cover with gravy.
- Cook on low 6-8 hours or until tender. Serve over rice, noodles, mashed potatoes, or with your favorite side dishes.
Nutrition
Calories: 331kcal | Carbohydrates: 14g | Protein: 31g | Fat: 16g | Saturated Fat: 7g | Cholesterol: 89mg | Sodium: 2444mg | Potassium: 636mg | Fiber: 1g | Sugar: 1g | Vitamin C: 0.3mg | Calcium: 45mg | Iron: 3mg | Net Carbs: 13g
Crockpot Cube Steak and Gravy Permalink🧾 Create a shopping list
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