Week 3 Summary |
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Notes for this week |
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Day 1 |
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| Sweet and Sour Meatballs | White Rice | Sautéed Sugar Snap Peas |
Day 2 |
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| Roast Beef Picante | Baked Potatoes | Sautéed, Grilled, or Broiled Asparagus |
Day 3 |
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| Vegetable Stir Fry | White Rice | Green Salad |
Day 4 |
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| Swiss Chicken | Corn | Green Beans |
Day 5 |
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| Taco Mac Salad | ||
Day 1 Dinner Menu
- Sweet and Sour Meatballs
- White Rice
- Sautéed Sugar Snap Peas
Sweet and Sour Meatballs
Using frozen meatballs makes Sweet and Sour Meatballs an easy "crisis meal" for nights when you don't have time for cooking. Serve over rice with a salad or sautéed vegetables and you have a quick meal. If you want to make and freeze your own meatballs, here is a bulk meatball recipe and another.
Ingredients
- 1 can of crushed pineapple
- 1 tbsp. corn starch
- ½ cup brown sugar
- ¼ cup vinegar
- 1 tbsp. soy sauce
- 24 frozen cooked meatballs, thawed and browned
Instructions
- Mix all ingredients except meatballs in a large saucepan and bring to a boil, stirring occasionally. Add meatballs. Simmer for 10 minutes and serve over cooked rice.
Notes
If you want to make and freeze your own meatballs, here is a bulk meatball recipe and another.
Nutrition per serving
Calories: 345 calCarbohydrates: 31 gProtein: 15 gFat: 18 gSodium: 262 mgSugar: 27 g
Sweet and Sour Meatballs Permalink
Sautéed Sugar Snap Peas
A quick sauté in butter with a dash of sugar is all it takes to make perfect fresh sugar snap peas
Ingredients
- 8 oz sugar snap peas, raw
- 2 teaspoon butter
- 1 teaspoon sugar
Instructions
- Melt butter in a small fry pan.
- Add sugar snap peas and cook for a couple of minutes, stirring frequently, until peas are covered with butter.
- Sprinkle with sugar and continue cooking, stirring frequently, until peas are tendercrisp and bright green.
Nutrition per serving
Calories: 61 calCarbohydrates: 7 gProtein: 2 gFat: 3 gSodium: 27 mgFiber: 2 gSugar: 4 g
Day 2 Dinner Menu
- Roast Beef Picante
- Baked Potatoes
- Sautéed, Grilled, or Broiled Asparagus
Roast Beef Picante
Tender and perfectly seasoned, this marinated Roast Beef Picante is flavorful without time-consuming prep work. Most of the time needed is for marinating, which makes this the perfect meal to prep in the morning and when you are ready to prepare for dinner, it can go in the oven while you get side dishes ready.
Ingredients
- ½ C. onion, finely chopped
- ¼ C. water
- 3 Tbsp. lime juice
- 2 large cloves garlic, minced
- 1 Tbsp. oil
- ½ teaspoon thyme, divided
- salt and pepper to taste
- 2 lbs boneless beef roast
- 1 C. beef broth
- 2 tsp. sugar
- 1 Tbsp. cornstarch
- 2 Tbsp. parsley, chopped
Instructions
- For marinade, combine onion, water, lime juice, garlic, oil, ¼ teaspoon thyme, salt and pepper.
- Place beef in a bowl. Pour marinade over meat, cover bowl, and refrigerate 6-8 hours. Remove meat from marinade, discard leftover marinade.
- Place meat on a rack in a roasting pan. Preheat oven to 350°F. Roast for 40-50 minutes or until done.
- Remove meat from pan, cover with foil. Let stand 10 minutes then slice against the grain.
- In the meantime, in a saucepan combine any pan drippings, beef broth, sugar, and cornstarch. Bring to a boil then turn heat down to low and stir until thickened.
- Season gravy with parsley and remaining thyme and serve over meat.
Nutrition per serving
Calories: 199 calCarbohydrates: 5 gProtein: 26 gFat: 8 gSodium: 177 mgFiber: 1 gSugar: 2 g
Roast Beef Picante Permalink
Baked Potatoes
Ingredients
- 6 large baking potatoes
- 6 tsp. vegetable oil for coating
- kosher salt, as needed
- coarsely ground pepper, as needed
- 6 tsp. butter
Instructions
- Spray potatoes with non stick cooking spray. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
- Oven Method: Prick potatoes with a fork several times, wrap in aluminum foil, and cook at 350°F for approximately 1 hour or until centers are hot and tender.
- Crockpot Method: Prick potatoes with a fork several times, wrap in aluminum foil, and cook in the slow cooker for 3-4 hours on high or 6-7 hours on low.
- Microwave Method: Prick potatoes with a fork several times, and starting with 6 minutes, cook in the microwave on high. Check potatoes regularly to see if they are done, adding time in 1-2 minute increments until they are cooked through.
Nutrition per serving
Calories: 246 calCarbohydrates: 38 gProtein: 5 gFat: 9 gSodium: 1209 mgFiber: 3 gSugar: 1 g
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 3 Dinner Menu
- Vegetable Stir Fry
- White Rice
- Green Salad
Vegetable Stir Fry
This quick and easy stir fry can be as simple as a bag of frozen vegetables sautéed with teriyaki sauce or can include fresh sliced veggies of your choice.
Ingredients
- 20 oz. stir fry vegetables or your choice of sliced fresh vegetables
- 1 cup teriyaki sauce
Instructions
- In a large skillet, sauté vegetables until tender and heated through. Add teriyaki sauce; stir until sauce is heated. Serve.
Nutrition per serving
Calories: 155 calCarbohydrates: 30 gProtein: 9 gFat: 1 gSodium: 2826 mgFiber: 6 gSugar: 10 g
Vegetable Stir Fry Permalink
Day 4 Dinner Menu
- Swiss Chicken
- Corn
- Green Beans
Baked Swiss Chicken
Baked Swiss Chicken with White Wine is a delicious family favorite—creamy white wine sauce and slightly crunchy stuffing mix are the perfect complement to gooey Swiss cheese over chicken breasts.
Ingredients
- 2 pounds boneless chicken breasts
- 6 slices Swiss cheese
- 10.5 ounces condensed cream of chicken soup
- ¼ cup white cooking wine
- 1 cup dry stuffing mix, like Pepperidge Farm Herb Seasoned Stuffing
- ¼ cup melted butter
Instructions
- Place 2 pounds boneless chicken breasts in a single layer in a baking dish.
- Cover each breast with one of 6 slices Swiss cheese.
- Mix 10.5 ounces condensed cream of chicken soup and ¼ cup white cooking wine; pour over chicken.
- Cover with 1 cup dry stuffing mix.
- Drizzle ¼ cup melted butter over stuffing.
- Bake 40-45 minutes at 350°F.
Video
Notes
Tip: For even cooking, try using thin chicken breast cutlets. You can purchase chicken this way or do it yourself at home by placing each piece of chicken between two sheets of plastic wrap and pounding it until thin, even thickness with the side of a meat mallet.
Freezing: Swiss Chicken can be partially prepared and frozen for up to 6 months. Prepare up to the point of covering with sauce. Freeze and label as:
"Swiss Chicken, <date frozen> - Thaw overnight in refrigerator. Top with 1 cup stuffing mix and ¼ cup melted butter. Bake 40-45 minutes at 350ºF."
Nutrition per serving
Calories: 509 calCarbohydrates: 27 gProtein: 44 gFat: 23 gSodium: 1044 mgFiber: 1 gSugar: 3 g
Baked Swiss Chicken Permalink
Day 5 Dinner Menu
- Taco Mac Salad
Taco Mac Salad
This easy taco mac salad is one of our most requested recipes. With cool vegetables and warm seasoned beef, it can be served in summer or winter. Using taco meat from the freezer makes it a quick and easy meal.
Ingredients
- 8 oz. tri-color rotini
- 1 lb. ground beef
- 2 tablespoon taco seasoning mix
- ⅓ cup water
- 1 green pepper, chopped
- 1 onion, chopped
- 1 cup cheddar cheese, shredded
- 1 pint cherry tomatoes
- ½ head leaf lettuce, shredded
- ⅛ tsp. salt
- ¼ tsp. pepper
- ½ cup French dressing
- 9.75 oz. Nacho Cheese Doritos
Instructions
- Cook pasta according to package directions.
- While pasta is cooking, brown ground beef. When beef is thoroughly cooked, add taco seasoning mix and ⅓ cup water. Cook and stir for 2 minutes.
- Rinse cooked pasta with cold water and drain. In a large bowl, mix cooked macaroni, all vegetables, cheese, and seasonings. Chill.
- Just before serving, stir in warm seasoned ground beef, French dressing, and chips. Toss gently and serve.
Notes
To reduce calories, use a low fat ground beef and reduced calorie salad dressing.
Nutrition per serving
Calories: 515 calCarbohydrates: 51 gProtein: 23 gFat: 24 gSodium: 881 mgFiber: 4 gSugar: 7 g
Taco Mac Salad Permalink
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