Week 30 Summary |
||
|---|---|---|
Notes for this week |
||
|
||
Day 1 |
||
| Kung Pao Chicken | Rice | |
Day 2 |
||
| Pasta with Parmesan and Lemon Sauce | Roasted Okra and Onions | |
Day 3 |
||
| Red Beans and Rice | Apple Slices with Cheddar | |
Day 4 |
||
| Crockpot Albondigas Soup (Mexican Meatball Soup) | Spinach Strawberry Salad | |
Day 5 |
||
| Sourdough Patty Melts | Carrot Raisin Salad | |
🗓️ Day 1
- Kung Pao Chicken
- Rice
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
- Pasta with Parmesan and Lemon Sauce
- Roasted Okra and Onions
- Horseradish Cream Sauce
Pasta with Parmesan and Lemon Sauce
Lemon and garlic add zest to this easy stovetop pasta dish. Pasta with Parmesan and Lemon Sauce is a delicious vegetarian dinner that is perfect for evenings when you need something quick that doesn’t heat the kitchen.
Ingredients
- 12 oz linguini
- 3 tablespoon butter
- 3 tablespoon oil
- 2 cloves garlic, minced
- Zest and juice from 2 lemons
- Salt and pepper to taste
- Parmesan Cheese to taste
Instructions
- Cook the pasta according to package directions, drain and keep warm.
- Melt the butter with the oil over medium heat. Add the garlic cloves and lightly sauté.
- Add the zest and lemon juice stir well and heat to just warm it. Season to taste with salt and pepper.
- Toss sauce with pasta and serve garnished with Parmesan cheese.
Notes
Nutrition calculation uses 4 tablespoon Parmesan cheese.
Nutrition per serving
Calories: 516 calCarbohydrates: 67 gProtein: 13 gFat: 22 gSodium: 740 mgFiber: 3 gSugar: 3 g
Pasta with Parmesan and Lemon Sauce Permalink
Roasted Okra and Onions
Roasting brings out the sweetness of okra and onions in this deliciously easy side dish. Even the most die-hard opponents of trying okra will be pleasantly surprised with the sweet flavor of Roasted Okra and Onions, and pairing it with homemade Horseradish Cream Sauce will have everyone wanting a second helping. Our one-pan roasting method with parchment paper doesn’t even leave a pan to be washed.
Ingredients
- 2 pounds fresh okra
- 1 large yellow onion, sliced
- Salt and freshly ground pepper to taste
- 2 tablespoon vegetable oil
- ⅓ cup Horseradish Cream Sauce, optional
Instructions
- Preheat oven to 400ºF.
- Rinse the okra and let dry.
- Cut the stem end of the okra off and discard, then cut the okra in half lengthwise.
- Place the onion and okra slices on the parchment paper-lined baking pan and drizzle oil on top.
- Mix well until vegetables are coated in oil and arrange in a single layer on the parchment paper.
- Sprinkle with salt and freshly ground pepper to taste.
- Roast for about 15-20 minutes, checking for doneness starting at about 12 minutes. The cooking time will vary with the size of the okra and whether you are able to spread them out in a single layer. Vegetables will be browned on the edges and tender but not soft when ready.
- Serve alone or with Horseradish Cream Sauce.
Nutrition per serving
Calories: 208 calCarbohydrates: 20 gProtein: 5 gFat: 14 gSodium: 648 mgFiber: 8 gSugar: 5 g
Roasted Okra and Onions Permalink
Horseradish Cream Sauce
Deliciously sharp, slightly sour, and pleasantly creamy, Horseradish Cream Sauce is perfect for serving with roasted okra or broccoli, grilled asparagus, or roast beef.
Ingredients
- ¾ cup heavy whipping cream
- 2 Tbsp. sour cream
- 2 tsp. grated horseradish (reduce amount if using fresh horseradish, starting with half and increasing to taste)
- ½ tsp. lemon juice
- 1 Tbsp. white cooking wine
- ¼ tsp. salt
- ¼ tsp. black pepper
- ⅛ tsp. ground ginger
- ¼ tsp. Worcestershire sauce
Instructions
- Combine all ingredients in a medium sauce pan over medium heat and whisk until well-mixed. When sauce is almost at a simmer, reduce heat to avoid boiling.
- Cook, stirring occasionally, until sauce is thickened to your preference. Serve hot as a sauce or cold as a condiment
Nutrition per serving
Calories: 77 calCarbohydrates: 1 gProtein: 1 gFat: 8 gSodium: 65 mgFiber: 1 gSugar: 1 g
Horseradish Cream Sauce Permalink
🗓️ Day 3
- Red Beans and Rice (Plan ahead to soak the beans)
- Apple Slices with Cheddar
Red Beans and Rice
Classic red beans and rice is easy, affordable, and delicious. Season with creole seasoning to your preference and let the onions, garlic, celery, and pepper do the rest.
Ingredients
- 1 pound dry kidney beans or small red beans, rinsed and sorted
- 1 pound smoked beef sausage, sliced
- 1 large onion, chopped
- 4-5 cloves garlic, minced
- 4 stalks celery, chopped
- 1 green pepper, chopped
- Creole seasoning to taste
- 3 cups cooked white rice
Instructions
- Soak the beans overnight in water.
- Drain and rinse beans and add fresh water to a depth twice as deep as the beans.
- Bring the beans to a boil and cook for about an hour or until tender, checking the water level periodically and adding water if needed.
- After the beans have softened up and are getting close to being done, add the rest of the ingredients. Simmer the beans, sausage, and vegetables for about a half an hour longer, or until the beans are tender.
- Serve over rice.
Notes
Plan ahead since the beans need to soak. In a pinch you can use 3-4 cans of beans.
If your pot is large enough, you can cook extra dried beans to stock the freezer.
Nutrition per serving
Calories: 542 calCarbohydrates: 75 gProtein: 26 gFat: 16 gSodium: 454 mgFiber: 13 gSugar: 3 g
Red Beans and Rice Permalink
🗓️ Day 4
- Crockpot Albondigas Soup (Mexican Meatball Soup)
- Spinach Strawberry Salad
Crockpot Albondigas Soup (Mexican Meatball Soup)
Hearty meatballs and pasta in a savory beef and tomato broth make Albondigas soup a delicious comfort food. Using sautéed onions and peppers from the freezer makes this soup virtually prep-free.
Equipment
Ingredients
- 1 lb. frozen cooked meatballs
- 1 onion, chopped
- 1 green bell pepper, chopped
- 2 Tbsp. olive oil
- 3 cloves garlic, minced
- 30 oz beef broth
- 16 oz. salsa
- 1 Tbsp. chili powder
- ¼ tsp. ground cumin
- 1 cup pasta shells
- 1 cup shredded Cheddar cheese
- ½ cup sour cream
- 3 Tbsp. chopped fresh cilantro
Instructions
- Sauté onions and bell peppers in olive oil until tender.
- Combine meatballs, onion, green pepper, garlic, beef broth, salsa, chili powder, and cumin in a crockpot.
- Cover and cook on low for 5-7 hours.
- Add pasta and stir well, cover, and cook on low an additional hour or until pasta is tender.
- Serve with garnishes of cheese, sour cream, and cilantro.
Notes
- Using sautéed onions and peppers from the freezer makes this soup virtually prep-free.
- When you are pressed for time, you can make the soup on the stovetop and cut down the cooking time to less than an hour. Add the pasta in the last 15-20 minutes of cooking.
- If you have a 6 quart crockpot, you should be able to double the recipe in one batch.
Nutrition per serving
Calories: 472 calCarbohydrates: 23 gProtein: 24 gFat: 32 gSodium: 1282 mgFiber: 4 gSugar: 6 g
Crockpot Albondigas Soup (Mexican Meatball Soup) Permalink
Spinach and Strawberry Salad
Sweet poppy seed dressing pairs will with spinach and strawberries in this refreshing summer salad.
Ingredients
- 6 cups spinach leaves, rinsed well
- 2 cups strawberries, sliced
- ¼ cup walnuts, optional
- ¾ cup poppy seed dressing
Instructions
- Wash spinach thoroughly. Mix spinach and prepared strawberries together in a medium salad bowl. Mix with poppy seed dressing and sprinkle with nuts if desired.
Nutrition per serving
Calories: 214 calCarbohydrates: 12 gProtein: 2 gFat: 17 gSodium: 244 mgFiber: 2 gSugar: 10 g
Spinach and Strawberry Salad Permalink
🗓️ Day 5
- Sourdough Patty Melts
- Carrot Raisin Salad
Sourdough Patty Melts
Sourdough bread and sautéed onions turn plain burgers into something special.
Ingredients
- 1 ½ lbs ground beef
- 1 Tbsp. Montreal Steak seasoning
- 12 slices sourdough bread, toasted
- 6 slices cheddar cheese
- 1 large onion, sliced into rings
- 6 Tbsp. mayonnaise
- Oil as needed
Instructions
- Mix seasoning into ground beef and shape into 6 patties and cook in a skillet until done.
- Sauté onion in a small amount of oil until browned.
- Assemble as a sandwich.
Notes
Tips for great hamburgers:
1. Although low-fat ground beef may be preferable for some recipes, for the juiciest burgers choose ground beef with at least 20% fat content.
2. Be careful not to manipulate the ground beef any more than you have to, since compacted ground beef will not be as tender. Handle as little as possible and don’t compact the meat when forming the patties.
3. Season the patties just before cooking. Adding salt when you make the patties, whether alone or in seasonings, draws out the moisture and can result in dry burgers.
4. Resist the urge to press all the delicious juices out of the patties while cooking. We’ve all seen the mouthwatering images of juices running out of a patty as it is pressed with a spatula, but that is exactly what you don’t want. Place the patties over heat and leave them alone until it is time to turn them.
More tips on building a better burger…
Nutrition per serving
Calories: 754 calCarbohydrates: 76 gProtein: 47 gFat: 29 gSodium: 1001 mgFiber: 4 gSugar: 5 g
Sourdough Patty Melts Permalink
Carrot Raisin Salad
Carrot Raisin Salad is an easy and refreshing summer side dish.
Ingredients
- 3 C carrots, shredded
- ½ C raisins
- ½ C mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon brown sugar
- Salt to taste
Instructions
- Soak carrots in warm water to cover for about 5 minutes to plump.
- While carrots are soaking, mix together remaining ingredients in a bowl.
- Drain carrots and combine carrots and mayonnaise mixture. Mix well and chill well before serving.
Notes
Plan ahead to give the salad time to chill.
Nutrition per serving
Calories: 197 calCarbohydrates: 18 gProtein: 1 gFat: 14 gSodium: 554 mgFiber: 3 gSugar: 5 g
Carrot Raisin Salad 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
Carrie Gilliam
Is there a printer friendly version of the whole meal plan? I would really love to print out the week menu list and the recipes without all the ads.
Mary Ann
Hi Carrie - this can be done using the Recipe Collections feature. Scroll down to the Create a Shopping List section of the meal plan page. You'll see a Print Recipes button. You'll also find a link to an extensive FAQ for how to use the full Recipe Collections feature in our main navigation menu.