Week 3 |
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Notes for this week |
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Day 1 |
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| Crockpot London Broil | Baked Potatoes | Sugar Snap Peas |
Day 2 |
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| Fajitas Texanas | Refried Beans | |
Day 3 |
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| Easy Baked Salmon Teriyaki | Yellow Rice | Green Salad |
Day 4 |
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| Greek Pizza | Yogurt with Apples and Grapes | |
Day 5 |
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| Crockpot Vegetable Beef Soup | Baguette | |
🗓️ Day 1
- Crockpot London Broil
- Baked Potatoes
- Sugar Snap Peas
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
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
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
🗓️ Day 2
- Fajitas Texanas
- Refried Beans
Fajitas Texanas
Fajitas are a crowd-pleasing all-in-one meal, and these Texas Fajitas with beef, chicken, and shrimp are always a hit! Pile on your preferred filling and toppings and enjoy.
Ingredients
- 2 tablespoons oil
- 1 green bell pepper, sliced
- 1 red bell pepper, sliced
- 1 onion, sliced
- ½ pound skirt, flank, or sirloin steak, sliced into bite-sized strips
- ½ pound boneless skinless chicken breasts, sliced into bite-sized strips
- 2 Roma tomatoes, coarsely chopped
- ½ pound medium shrimp, peeled
- 8 tortillas
Marinade
- ½ cup soy sauce
- ¼ cup red wine vinegar
- ½ cup ketchup
- ¼ cup brown sugar, loosely packed
- 1 teaspoon garlic powder
- 2 tablespoons olive oil
Toppings
- 1 cup cheddar cheese, shredded
- ½ cup sour cream
- 1 cup lettuce, shredded
- ½ cup salsa
- ½ cup homemade guacamole, or purchased equivalent
- ⅓ cup fresh cilantro, chopped
Instructions
- Combine marinade ingredients and marinate beef and chicken for one hour.
- Remove the chicken and beef from the marinade and drain well. Discard the marinade.
- Sauté beef, chicken, peppers, and onion in a large skillet in heated oil.
- Near the end of cooking time when meat is almost done, add the shrimp and tomatoes and cook until the shrimp is cooked through.
- Serve cooked meat and vegetables with tortillas and toppings. Each person assembles their own fajitas by putting meat/vegetable mixture in tortillas and topping with their choice of condiments, rolling up the tortilla, and eating by hand.
Video
Notes
Feel free to switch this up and serve any combination of meat that you prefer.
Whether or not to devein shrimp is a personal preference and is not necessary for food safety reasons. Most frozen shrimp is already deveined.
If you prefer, you can cook the meat and vegetables on the grill to avoid heating up the kitchen. I like to toss the meat and vegetables with the oil before cooking, and cook them in a preheated grill on a clean vegetable grate prepared with non-stick spray.
Nutrition per serving
Calories: 372 calCarbohydrates: 26 gProtein: 20 gFat: 21 gSodium: 805 mgFiber: 3 gSugar: 8 gNet Carbohydrates: 23 g
Fajitas Texanas Permalink
🗓️ Day 3
- Easy Baked Salmon Teriyaki
- Yellow Rice
- Green Salad
Easy Baked Salmon Teriyaki
Salmon is a great dish to try if you have never cooked fish because it is very forgiving. This easy baked salmon has a sweet Asian flavor and goes well with wild, yellow, or white rice.
Ingredients
- ⅔ cup teriyaki sauce
- 2 teaspoon olive oil
- 1 teaspoon garlic, minced
- 2 tablespoon onion, chopped
- dash black pepper
- 2 tablespoon sesame seeds
- 2 lb. salmon fillets
- 1 ½ teaspoon brown sugar
- Non-stick cooking spray
Instructions
- Mix first six ingredients together in a small bowl. Place salmon in a marinating container and pour marinade over salmon. Make sure to completely coat salmon with marinade. Cover and marinate for up to an hour.
- Place the salmon in a lightly sprayed baking dish and sprinkle top of salmon with brown sugar. Preheat oven to 350°F and bake for 20 minutes, or until salmon begins to flake with a fork. Cooking time may vary with thickness of fillets.
Nutrition per serving
Calories: 257 calCarbohydrates: 3 gProtein: 31 gFat: 13 gSodium: 355 mgFiber: 1 gSugar: 2 g
Easy Baked Salmon Teriyaki Permalink
🗓️ Day 4
- Greek Pizza
- Yogurt with Apples and Grapes
Greek Pizza
Fresh tomatoes and spinach combine with onion slices and feta cheese to make delicious homemade Greek Pizza.
Ingredients
- 1 prepared pizza crust
- 2 tablespoon olive oil
- 1 teaspoon oregano
- 1 teaspoon basil
- ½ teaspoon garlic salt or adobo seasoning
- 1 bag baby spinach
- 2 tomatoes, thinly sliced
- 1 red onion, thinly sliced
- 4 oz feta cheese
- 2 cups mozzarella cheese, shredded
Instructions
- Preheat oven to 450°F.
- Prepare pizza crust on baking surface. Place ingredients on crust in the order listed.
- Bake until hot and bubbly, about 10 minutes if the crust is pre-baked, longer if the crust is not cooked.
Notes
If you are a fan of olives, you can add sliced black olives.
Leftover roasted chicken can be shredded and added, but be prepared to eat with a fork if you opt for this addition.
Nutrition per serving
Calories: 409 calCarbohydrates: 39 gProtein: 19 gFat: 20 gSodium: 1029 mgFiber: 3 gSugar: 4 g
Greek Pizza Permalink
🗓️ Day 5
- Crockpot Vegetable Beef Soup
- Baguette
Crockpot Vegetable Beef Soup
Hearty and easy to prepare, Crockpot Vegetable Beef Soup is a low prep meal for busy winter evenings. Full of carrots, potatoes, and onions, it is filling and flavorful without requiring much work.
Ingredients
- 1.5 lbs beef, chopped up
- ¼ C. butter
- 2 quarts water
- 1 tsp. pepper
- 1 Tbsp. salt, or to taste
- 1 ½ C. chopped carrots
- 3 medium sized potatoes, peeled and cubed
- 1 C. chopped celery
- 2 chopped onions
- 6 cubes of beef bouillon
- 14 ounces can stewed tomatoes
Instructions
- Brown the meat in butter and add to crock-pot.
- Add all other ingredients.
- Cook on low for 8 hours.
- Before serving, add additional salt and pepper to taste if needed.
Notes
If you prefer, the soup may be cooked in a large pot on the stove over low heat for 2 to 3 hours.
If you are using leftover roast beef that is already cooked, you can omit the butter and skip sautéing the beef. Just chop the roast beef and add it directly to the crockpot.
For easier prep, try using frozen hash browns instead of cubing the potatoes. With this shortcut, add the hash browns later in the cooking process so they stay firm. An hour or two before serving would be best, depending on how hot your crockpot cooks.
Nutrition per serving
Calories: 492 calCarbohydrates: 29 gProtein: 25 gFat: 31 gSodium: 2308 mgFiber: 6 gSugar: 8 g
Crockpot Vegetable Beef Soup Permalink
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