Week 31 Summary |
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Notes for this week |
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Day 1 |
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| Mediterranean Chicken with Capers | Couscous | Seasoned Green Beans |
Day 2 |
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| Pinto Beans over Cornbread | Green Salad | |
Day 3 |
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| Meatball Subs | Sautéed Sugar Snap Peas | |
Day 4 |
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| Chicken Pepper Pasta | Steamed Broccoli | |
Day 5 |
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| Taco Mac Salad | ||
🗓️ Day 1
- Mediterranean Chicken with Capers
- Couscous
- Seasoned Green Beans
Mediterranean Chicken with Capers
Turn up the taste on sautéed chicken by giving it a Mediterranean twist with fresh cherry tomatoes, sliced olives, and capers.
Ingredients
- 2 pounds chicken pieces, boneless, skinless
- Salt and pepper to taste
- Oil as needed
- 1 pint cherry tomatoes
- 1 small jar or can olives, sliced
- 3 tablespoons capers, drained
Instructions
- Wash chicken and pat dry with a paper towel. Season liberally with salt and pepper.
- In a large ovenproof skillet, cook chicken in oil over medium heat until browned on both sides. Add tomatoes, olives and capers.
- Bake, uncovered, at 475°F for 15-20 minutes or until chicken is cooked through.
Notes
For chicken that cooks evenly, choose thin cutlets or pound the breasts to an even thickness and cut into 6 pieces of similar size.
For an easy side, serve Mediterranean Chicken with Capers over plain or seasoned couscous.
Nutrition per serving
Calories: 245 calCarbohydrates: 4 gProtein: 33 gFat: 10 gSodium: 683 mgFiber: 1 gSugar: 2 g
Mediterranean Chicken with Capers Permalink
Seasoned Green Beans
This quick recipe will bring extra flavor to fresh or frozen green beans.
Ingredients
- 1 lb. fresh or frozen green beans
- 2 tsp. butter
- ¼ package Good Seasons Italian dressing mix, or more to taste
Instructions
- If needed, trim green beans of ends and strings. If using frozen green beans, thaw first.
- Lightly steam green beans, then drain excess liquid.
- Melt butter in large fry pan. Add green beans. Sprinkle with the ¼ package of seasoning mix and stir well while sautéing.
Nutrition per serving
Calories: 35 calCarbohydrates: 5 gProtein: 1 gFat: 2 gSodium: 21 mgFiber: 2 gSugar: 2 g
Seasoned Green Beans Permalink
🗓️ Day 2
- Pinto Beans over Cornbread
- Green Salad
Pinto Beans Over Cornbread
Pinto beans over cornbread is a frugal, filling, and flavorful meal.
Ingredients
- 1 pound dry pinto beans, prepared
- Salt to taste
- 1 recipe cornbread, prepared
- ½ onion, chopped
- ¼ cup cilantro, chopped
- 1 cup cheddar cheese, shredded
Instructions
- Break apart a piece of cornbread in each bowl and top with hot cooked pinto beans.
- Season with salt and pepper to taste and garnish with chopped onion, cheddar cheese, and chopped cilantro.
Nutrition per serving
Calories: 403 calCarbohydrates: 62 gProtein: 17 gFat: 10 gSodium: 901 mgFiber: 9 gSugar: 11 g
Pinto Beans Over Cornbread Permalink
Easy Cornbread with Canned Corn
Flavor takes center stage in this easy recipe for cornbread with corn kernels. Golden yellow with delicious browned edges from cooking in a cast iron skillet and rich with corn kernels throughout each piece, this cornbread is perfect served on its own with butter or with chili, pinto beans, or soup.
Equipment
Ingredients
- 1 cup yellow cornmeal
- 1 cup all-purpose flour
- ¼ cup sugar
- 3 teaspoons baking powder
- 1 teaspoon salt
- ¼ cup vegetable oil
- 1 cup milk
- 1 large egg
- 15.25 ounces canned corn, drained
Instructions
- Preheat oven to 425°F.
- Put half of the vegetable oil in a 9x9x2 cast iron skillet and preheat in oven just long enough to heat oil (be careful not to burn oil or let it smoke). Tip: You can test the preheated oil for readiness by dropping a tiny bit of cornmeal or batter into it. If it sizzles, it is ready.
- While oil is heating in skillet, mix all remaining ingredients in a bowl.
- Remove preheated cast iron skillet from oven carefully.
- Pour batter into preheated cast iron skillet and bake for 20-25 minutes or until done. Cornbread is done when a toothpick inserted into the middle comes out with no wet batter (moist crumbs are okay).
Notes
One cup of thawed and drained frozen corn may be substituted for the canned corn.
Nutrition per serving
Serving: 1 sliceCalories: 286 calCarbohydrates: 42 gProtein: 6 gFat: 10 gSodium: 402 mgFiber: 2 gSugar: 8 gNet Carbohydrates: 40 g
Easy Cornbread with Canned Corn Permalink
🗓️ Day 3
- Meatball Subs
- Sautéed Sugar Snap Peas
Homemade Italian Meatball Subs
Homemade Italian meatball subs taste every bit as good as those from expensive sub shops, and they are easy to make.
Ingredients
- Oil, as needed
- 1 bell pepper, cut into strips
- 1 onion, cut into wedges
- 1-¼ pounds cooked frozen meatballs, thawed
- 6 hoagie rolls, split and toasted
- 4 ounces Mozzarella cheese, shredded
Homemade Pizza Sauce Ingredients
- 6 ounces can tomato paste
- 16 ounces canned tomato sauce
- 1 clove garlic, minced
- Italian seasoning to taste
Instructions
- Combine pizza sauce ingredients in a small saucepan and bring to a boil, simmer for about 5 minutes.
- Meanwhile, sauté peppers and onions in a large nonstick skillet in oil, stirring frequently, until tender (about 3 to 4 minutes). Reduce heat to medium-low.
- Add cooked meatballs and pizza sauce. Cover and cook, stirring occasionally, until heated through, 5 to 6 minutes.
- Divide among rolls and sprinkle with cheese.
Notes
If needed, you can substitute a jar of prepared pizza sauce (or our Crockpot Marinara Sauce) and purchased frozen meatballs.
Nutrition per serving
Calories: 357 calCarbohydrates: 45 gProtein: 15 gFat: 13 gSodium: 1043 mgFiber: 4 gSugar: 13 g
Homemade Italian Meatball Subs Permalink
🗓️ Day 4
- Chicken Pepper Pasta
- Steamed Broccoli
Chicken Pepper Pasta
Tarragon complements chicken beautifully, giving Chicken Pepper Pasta a unique and delicious flavor.
Ingredients
- 4 tablespoons butter
- 1 medium onion
- 1 medium red bell pepper
- 1 medium orange or yellow bell pepper
- 1 teaspoon minced garlic
- 1 ½ cup cooked, chopped chicken, chopped
- 1 teaspoon dried tarragon leaves
- ¾ teaspoon salt
- ¼ teaspoon coarsely ground black pepper
- 8 ounces dry angel hair pasta
- 1 cup shredded Mozzarella Cheese
- ½ cup shredded Parmesan cheese
- 1 cup half and half
Instructions
- Prepare 8 ounces dry angel hair pasta according to directions and drain.
- Cut 1 medium onion into thin wedges.
- Cut 1 medium red bell pepper and 1 medium orange or yellow bell pepper into strips.
- Melt 4 tablespoons butter in large skillet and add onion, bell peppers, and 1 teaspoon minced garlic and cook on medium high until vegetables are tender crisp.
- Add 1 ½ cup cooked, chopped chicken, 1 teaspoon dried tarragon leaves, ¾ teaspoon salt, and ¼ teaspoon coarsely ground black pepper. Cook, stirring gently, until chicken is hot.
- Add 1 cup shredded Mozzarella Cheese, 1 cup half and half, and ½ cup shredded Parmesan cheese to chicken.
- Reduce heat and cook on low until cheese is melted.
- Rinse pasta in hot water until noodles are warm, and add to pan. Toss gently and serve.
Nutrition per serving
Calories: 647 calCarbohydrates: 53 gProtein: 34 gFat: 33 gSodium: 989 mgFiber: 4 gSugar: 6 g
Chicken Pepper Pasta Permalink
🗓️ Day 5
- 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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