Week 29 Summary |
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Notes for this week |
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Day 1 |
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| Kung Pao Chicken | Rice | Green Salad |
Day 2 |
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| Taco Bar | Fruit Cocktail | |
Day 3 |
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| Shrimp Scampi | Steamed Broccoli | |
Day 4 |
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| Mexican Ravioli | Grilled Vegetables | |
Day 5 |
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| Crockpot Cube Steak and Gravy | Mashed Potatoes | Mixed Vegetables |
🗓️ 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 tablespoon soy sauce
- 1 tablespoon rice cooking wine
- 1 teaspoon cornstarch
Sauce
- 1 lb boneless skinless chicken, cut into bite sized pieces
- 2-4 small dried chilies
- 1 tablespoon fresh ginger, minced
- 2 garlic cloves, minced
- ½ C peanuts
- 1 tablespoon cornstarch
- 1 tablespoon sugar
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 2 tablespoon soy sauce
- 2 tablespoon sesame oil
- 1 teaspoon rice cooking wine
- 1 tablespoon vinegar
- 6 tablespoon oil, divided
Instructions
- Marinate chicken overnight in a mixture of 2 tablespoon soy sauce, 1 tablespoon rice cooking wine, and 1 teaspoon cornstarch.
- To make the sauce, combine the following in a small bowl: vinegar, 2 tablespoon soy sauce, sesame oil, 1 teaspoon rice cooking wine, sugar, 1 tablespoon 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 tablespoon 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 per serving
Calories: 432 calCarbohydrates: 11 gProtein: 25 gFat: 32 gSodium: 915 mgFiber: 2 gSugar: 4 g
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
- 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
🗓️ 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 per serving
Calories: 448 calCarbohydrates: 44 gProtein: 24 gFat: 20 gSodium: 766 mgFiber: 2 gSugar: 2 g
Shrimp Scampi Permalink
🗓️ Day 4
- Mexican Ravioli
- Grilled Vegetables
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
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 in a bowl and mix well.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, mix 10 ounces of the enchilada sauce and the salsa over low heat. Save the remaining enchilada sauce to add to leftovers.1 cup salsa
- When pasta is cooked, drain and add to skillet.
- Mixing carefully, add olives and cheese and serve.2 cups Monterey Jack cheese, 2.25 ounce can sliced black olives
Notes
You will have a few ounces of leftover enchilada sauce, which can be stored separately and added to leftovers when reheating (sauce tends to be absorbed by pasta over time).
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 like black beans, fire-roasted tomatoes, or corn that you may have on hand.
Nutrition per serving
Calories: 505 calCarbohydrates: 49 gProtein: 25 gFat: 24 gSodium: 1739 mgFiber: 2 gSugar: 6 g
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
- ¾ cup Balsamic vinegar
- ¼ 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 per serving
Calories: 155 calCarbohydrates: 14 gProtein: 4 gFat: 10 gSodium: 19 mgFiber: 3 gSugar: 10 g
Balsamic Grilled Vegetables Permalink
🗓️ Day 5
- Crockpot Cube Steak and Gravy
- Mashed Potatoes
- Mixed Vegetables
Quick and Easy Crock Pot Cube Steak with Cream of Mushroom Soup
This easy crock pot cube steak with cream of mushroom soup is made with just 4 ingredients and can be seasoned to taste when ready to serve.
Ingredients
- 1 pound cube steak
- 21 ounces condensed cream of mushroom soup
- 1 envelope Lipton 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.
- Season to taste with salt and pepper and serve over rice, noodles, mashed potatoes, or as an open-faced sandwich on bread.
Nutrition per serving
Calories: 331 calCarbohydrates: 14 gProtein: 31 gFat: 16 gSodium: 2444 mgFiber: 1 gSugar: 1 g
Quick and Easy Crock Pot Cube Steak with Cream of Mushroom Soup Permalink
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