Week 29 Summary |
||
|---|---|---|
Notes for this week |
||
|
||
Day 1 |
||
| Grilled Chicken with Garlic Soy Marinade | Sugar Snap Peas | Honey Nut Peaches |
Day 2 |
||
| Crockpot London Broil | Rice | Green Peas with Butter |
Day 3 |
||
| Crunchy Chicken Slaw Salad | Frozen Grapes (Plan ahead to freeze) | |
Day 4 |
||
| Taco Bar | Southwestern Bean Salad (Plan ahead to chill) | |
Day 5 |
||
| Creamy Tortellini | Green Salad | |
🗓️ Day 1
- Grilled Chicken with Garlic Soy Marinade
- Sugar Snap Peas
- Honey Nut Peaches
Grilled Chicken with Garlic Soy Marinade
This tender chicken is as delicious as it is easy to prepare. It is similar to our favorite grilled chicken and is a terrific recipe for cooking in bulk for the freezer. The extra flavor from marinating and grilling will enhance any casseroles, skillet meals, or soups that you add the chicken to.
Ingredients
- ⅓ cup vegetable oil
- 3 tablespoon lemon juice
- 1 ½ tablespoon soy sauce
- 2 cloves garlic, finely minced
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 lbs. boneless skinless chicken breasts
Instructions
- Combine all ingredients except chicken in a large mixing bowl and whisk until the marinade is thoroughly combined.
- Add chicken to the bowl and stir until all chicken is coated in marinade; cover tightly with plastic wrap and refrigerate overnight.
- Preheat grill to medium heat. Grill the chicken for 6-7 minutes per side, depending on thickness, until the chicken is cooked through (temperature of the thickest part of the chicken should register 165ºF).
- Remove from grill onto a platter and tent with foil. Let the chicken rest about five minutes before serving.
Notes
You can also bake the chicken at 350ºF for about 45 minutes or until temperature reaches 165ºF.
This is a good recipe for bulk cooking chicken for the freezer, so if your supply is low, plan to double or triple this recipe to restock.
This is a good recipe for bulk cooking chicken for the freezer, so if your supply is low, plan to double or triple this recipe to restock.
Nutrition per serving
Calories: 283 calCarbohydrates: 1 gProtein: 33 gFat: 16 gSodium: 524 mgSugar: 1 g
Grilled Chicken with Garlic Soy Marinade Permalink
Honey Nut Peaches
Dress up fresh fruit with this simple recipe. Peaches are in season mid-May to mid-August depending on your location, so summer is the perfect time to take advantage of juicy, ripe peaches.
Ingredients
- 3 small peaches, pitted and sliced
- 3 tablespoon chopped pecans
- 3 teaspoon honey
Instructions
- Preheat oven to a low broil (if you can't adjust your broil level, plan to place your pan on a lower rack).
- Place prepared peaches on broiler pan and drizzle with honey.
- Sprinkle nuts over peaches and place pan in preheated oven for 5 minutes. Serve warm.
Notes
Choosing & storing peaches: Choose peaches by looking at the color near the stem, where the peach has not been exposed to as much sun. For yellow peaches, the yellow part should be a golden color; white peaches should be a cream color. There should be no green. Look for firm but not hard fruit unless you plan to eat it immediately (in that case, but soft but not mushy fruit). Store peaches at room temperature until ripe, then move them to the refrigerator to extend their life for a few days.
Nutrition per serving
Calories: 112 calCarbohydrates: 16 gProtein: 2 gFat: 6 gSodium: 1 mgFiber: 2 gSugar: 14 g
Honey Nut Peaches Permalink
🗓️ Day 2
- Crockpot London Broil
- Rice
- Green Peas with Butter
Crockpot London Broil
This easy crockpot London broil recipe is tender and delicious! It can be started with just 10 minutes prep in the morning and ignored all day until you are ready to eat. If you’d like gravy, prepare it with the drippings just before serving, or use the drippings for an au jus for dipping.
Ingredients
- 2 pounds London broil
- salt and pepper, to taste
- 1 clove garlic, sliced
- 1 onion, sliced
- ¾ cup water
- 3 tablespoons soy sauce
Instructions
- Season London broil with salt and pepper.
- Make small slits in the roast and insert slices of garlic cloves.
- Place about half of the sliced onion in the crock-pot and put roast on top of onions. Top roast with the remaining ingredients except onion. Arrange the remaining onion slices on top of the roast.
- Cover and cook on low for about 8-10 hours (time varies with individual crockpots, see notes).
- When roast is tender and ready to serve, place on a serving platter. Let rest until internal temperature is about 120°F before slicing.
- Serve with the juices or make a gravy if desired.
- To make gravy, blend 2 tablespoons cornstarch with 2 tablespoons of cold water. Form a smooth paste. Pour drippings from crockpot pan into a saucepan and add cornstarch mixture, whisking until smooth. Continue cooking at a simmer, stirring frequently, until thickened.
Notes
- For slicing, make sure your knife is sharp, and/or use a serrated knife.
- Very tender meat holds its shape better if it is sliced when cold, so to use leftovers in stirfry, make sure you leave the leftover roast unsliced and slice it when it is cold just before preparing the stirfry.
- For gravy, be sure to use cool water when mixing the cornstarch slurry.
- Make sure to use a gluten-free soy sauce if you are following a gluten-free diet. Otherwise, this recipe is gluten-free.
- If you have leftovers, try our popular delicious Beef and Broccoli Stirfry recipe!
Nutrition per serving
Calories: 207 calCarbohydrates: 2 gProtein: 35 gFat: 5 gSodium: 511 mg
Crockpot London Broil Permalink
🗓️ Day 3
- Crunchy Chicken Slaw Salad (Use leftovers from Day 1)
- Frozen Grapes (Plan ahead to freeze)
Crunchy Chicken Slaw Salad
This deliciously crunchy Asian style salad is perfect for a summer meal. If you keep cooked chicken in your freezer, preparation time is significantly shortened.
Ingredients
- 3 tablespoon butter
- 3 oz. pkg. Ramen noodle soup mix, Oriental-flavor
- 2 tablespoon sesame seeds
- ¼ cup sugar
- ¼ cup white vinegar
- 1 tablespoon oil
- ½ teaspoon pepper
- 2 cups cooked chicken, cubed
- ¼ cup cashews
- ¼ cup green onions, thinly sliced
- 4 cups coleslaw mix, or homemade shreds of cabbage
Instructions
- Pour seasoning packet from Ramen package into a frying pan with melted butter and stir.
- Break up noodles into bite size pieces and add to pan. Sauté 2 minutes, stirring constantly.
- Stir in sesame seeds and cook 2 minutes longer or until noodles start to turn golden brown, stirring constantly.
- Mix sugar, vinegar, oil, and pepper together in large bowl.
- Prepare salad with remaining ingredients and add noodle mixture to bowl; toss to coat and serve.
Nutrition per serving
Calories: 459 calCarbohydrates: 34 gProtein: 23 gFat: 26 gSodium: 577 mgFiber: 3 gSugar: 16 g
Crunchy Chicken Slaw Salad Permalink
🗓️ Day 4
- Taco Bar
- Southwestern Bean Salad (Plan ahead to chill)
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 tablespoon taco seasoning mix
- 12 tortillas or taco shells
- ½ 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 per serving
Calories: 130 calCarbohydrates: 8 gProtein: 10 gFat: 6 gSodium: 328 mgFiber: 1 gSugar: 1 g
Taco Bar Permalink
Southwestern Bean Salad
This flavorful salad is easy to mix in the morning and refrigerate until serving with dinner.
Ingredients
Salad
- 15 oz can black beans, drained and rinsed
- 15 oz can kidney beans, drained and rinsed
- 15 oz can pinto beans, drained and rinsed
- 8.75 oz can corn, drained
- 1 red onion, chopped
Dressing
- ½ cup sugar
- ⅓ cup oil
- ¼ cup vinegar
Instructions
- Combine the dressing ingredients and blend well.
- Mix salad ingredients in a medium bowl and toss with dressing.
- Refrigerate for at least two hours before serving.
Nutrition per serving
Calories: 274 calCarbohydrates: 39 gProtein: 9 gFat: 10 gSodium: 485 mgFiber: 9 gSugar: 15 g
Southwestern Bean Salad Permalink
🗓️ Day 5
- Creamy Tortellini
- Green Salad
Creamy Tortellini
Dress up plain tortellini with vegetables and a white wine cream sauce for an easy weeknight meal.
Ingredients
- 19 oz. frozen cheese tortellini
- 1 red bell pepper, diced
- 1 onion, diced
- 1 cup frozen peas, thawed
- 2 cloves garlic, minced
- olive oil as needed
- 4 tablespoon butter
- ¼ cup white wine
- 1 cup half and half
- 1 cup Parmesan cheese
- salt, to taste
- fresh basil, to taste
Instructions
- Heat the water for the tortellini according to package directions.
- While the water for the tortellini is heating, sauté the onion and red pepper in olive oil in a large frypan until tender. Add the garlic and sauté a couple more minutes. Add the peas and heat through.
- Remove vegetables from skillet and set aside. Melt butter in the same skillet and add wine. Simmer the butter and wine together for a minute or two, then add half and half and mix well.
- Add the tortellini to the boiling water as you are finishing up the vegetables and sauce.
- Gradually add in the Parmesan cheese to the sauce, mixing well.
- Season the sauce with salt and fresh basil to taste.
- After the tortellini is finished cooking, drain it and return it to the pan.
- Add the sauce and vegetables, mix well, and serve.
Nutrition per serving
Calories: 634 calCarbohydrates: 58 gProtein: 27 gFat: 32 gSodium: 1126 mgFiber: 6 gSugar: 7 g
Creamy Tortellini Permalink
🧾 Create a shopping list
Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.
📌 Pin this meal plan
Leave a Reply