Week 32 Summary |
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Notes for this week |
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Day 1 |
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| Slow Cooker Sticky Chicken | Roasted Red Potatoes | Seasoned Green Beans |
Day 2 |
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| Versatile Veggies and Rice with Chicken | Caprese Salad | |
Day 3 |
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| Fajitas Texanas | Cilantro Lime Rice | |
Day 4 |
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| Zucchini Quiche | Roasted Red Potato Salad | |
Day 5 |
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| Baked Spaghetti | Pan Sautéed Summer Squash and Zucchini Slices | |
🗓️ Day 1
- Slow Cooker Sticky Chicken
- Roasted Red Potatoes
- Seasoned Green Beans
Slow Cooker Sticky Chicken
Tender and delicious, Slow Cooker Sticky Chicken is easy to prepare and makes a delicious dinner while providing leftovers for use in a later meal.
Ingredients
- 1 large roasting chicken, about 5 lbs.
- 1 large onion, chopped
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 1 teaspoon white pepper
- 1 teaspoon thyme
- 1 teaspoon onion powder
- 1 teaspoon cayenne pepper
- 2 teaspoons paprika
- 4 teaspoons salt
Instructions
- In a small bowl, thoroughly combine everything except the chicken and chopped onion. Remove giblets from chicken, clean the cavity well and pat dry with paper towels.
- Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin.
- Place in a sealed marinating container and refrigerate overnight.
- When ready to roast chicken, stuff cavity with onions, and place in slow cooker.
- Cook on low for 5 hours or until cooked through. The pan juices will start to caramelize on the bottom of pan and the chicken will turn golden brown when it is ready.
- Use a meat thermometer to ensure that the meat is thoroughly cooked (165°F internal temperature).
- Let chicken rest about 10 minutes before carving.
Notes
Be sure to allow 10-24 hours for the chicken to marinate.
Nutrition per serving
Calories: 303 calCarbohydrates: 2 gProtein: 26 gFat: 21 gSodium: 1259 mgFiber: 1 gSugar: 1 g
Slow Cooker Sticky Chicken Permalink
Roasted Red Potatoes
These roasted red potatoes are always a hit and they make amazing potato salad. Tender on the inside and slightly crispy on the outside, they are perfect with any kind of grilled or roasted meat.
Ingredients
Instructions
- Preheat oven to 425 degrees.
- Wash potatoes and half or quarter so that pieces are uniform in size. Dry with a paper towel as much as possible. Add olive oil and toss to coast. Sprinkle with seasoning and mix well.
- Bake, stirring periodically, for 25-30 minutes or until tender inside and somewhat crisp outside.
Notes
- This recipe makes enough potatoes to serve for a meal and use 2 lbs. in Roasted Red Potato Salad.
Nutrition per serving
Calories: 165 calCarbohydrates: 32 gProtein: 4 gFat: 3 gSodium: 34 mgFiber: 5 gSugar: 3 g
Roasted Red Potatoes 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
- Veggies with Rice and Chicken (Salad)
- Caprese Salad
Versatile Veggies and Rice with Chicken
The tangy balsamic and onion dressing is perfect for the combination of vegetables, rice, and chicken in this hearty dish. It's a versatile dish any time of the year because it can be served hot as a casserole or cold as a salad, and can be a main dish or a side—omit the chicken and serve a smaller portion to use as a side dish.
Ingredients
Dressing:
- ½ cup finely chopped red onion, or green onion
- 1 tsp. salt
- ¼ teaspoon freshly ground black pepper
- 1 cup mayonnaise
- 1 Tbsp. balsamic vinegar
Salad:
- 2-3 cups cold cooked rice
- 1-2 cups frozen peas, thawed
- 1 cup shredded raw carrot
- 1-2 cups cooked chicken
- 1-2 Tbsp. Montreal Chicken Seasoning
- Lettuce, for serving if making salad version°
Instructions
- Mix dressing ingredients and set aside.
- Combine the salad ingredients (except lettuce) in a large bowl.
- Add dressing and stir gently until well mixed.
- Serve hot as a casserole or cold on a bed of lettuce.
Notes
If making as a casserole, you may wish to add about a cup of shredded cheddar cheese on top before baking. Bake at 350ºF for about 30 minutes or until heated through.
Nutrition per serving
Calories: 405 calCarbohydrates: 24 gProtein: 10 gFat: 30 gSodium: 591 mgFiber: 3 gSugar: 4 g
Versatile Veggies and Rice with Chicken Permalink
Caprese Salad with Balsamic Vinegar
Caprese salad is a wonderful way to enjoy ripe, fresh from the vine tomatoes. Fresh basil, fresh mozzarella cheese, and juicy, delicious tomatoes are a perfect summer combination.
Ingredients
- 16 oz. fresh mozzarella cheese, sliced
- 2 ripe tomatoes in the same diameter as the mozzarella, sliced
- ½ cup fresh basil
- 2 Tbsp. balsamic vinegar, or balsamic glaze
- Salt and pepper, to taste
Instructions
- Either alternate lengthwise or stack slices of mozzarella cheese, tomato, and fresh basil.
- Sprinkle with salt and pepper then drizzle with Balsamic vinegar. Serve immediately.
Notes
Make sure to use very ripe (but not overripe) tomatoes at room temperature.
Good quality fresh mozzarella cheese, usually found near the deli or imported cheese, is important.
Alternating the slices lengthwise makes a beautiful presentation for the table while stacking 1 slice of each is easy to serve and makes sure that each bite has a drizzle of tangy balsamic vinegar.
Classic Caprese salad does not use balsamic vinegar, so this is optional. If you have good quality tomatoes and cheese, you may want to omit it.
Nutrition per serving
Calories: 239 calCarbohydrates: 4 gProtein: 17 gFat: 17 gSodium: 865 mgFiber: 1 gSugar: 3 g
Caprese Salad with Balsamic Vinegar Permalink
🗓️ Day 3
- Fajitas Texanas
- Cilantro Lime Rice
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
Cilantro Lime Rice
A hint of lime juice and chopped fresh cilantro dress up plain white rice in this Mexican-style side dish.
Ingredients
- 2 cups water
- 1 cup long grain white rice
- 2 tablespoon lime juice
- 2 tablespoon cilantro, chopped
- 1 tablespoon butter
- salt, to taste
Instructions
- Boil water in a large sauce pan. Add rice; cover and reduce heat to low. Simmer 20 minutes or until rice is tender.
- Remove from heat. Add lime juice, butter, cilantro, and salt to taste.
- Serve as a side dish or as a burrito filling.
Nutrition per serving
Calories: 196 calCarbohydrates: 38 gProtein: 3 gFat: 3 gSodium: 34 mgFiber: 1 gSugar: 1 g
Cilantro Lime Rice Permalink
🗓️ Day 4
- Zucchini Quiche
- Roasted Red Potato Salad
Easy Cheesy Zucchini Quiche
Our freezer-friendly Zucchini Quiche is filled with zucchini, onion, cheese, and a savory herb blend. Easy and delicious, it is perfect for serving for dinner or prepping for the freezer.
Ingredients
- 4 cups zucchini
- 1 onion
- 2 tablespoons butter
- 2 large eggs
- 2 teaspoons dried parsley flakes, or 2 tablespoons fresh parsley
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon basil
- ½ teaspoon oregano
- ¼ teaspoon black pepper
- 2 cups Mozzarella cheese, shredded
- 1 teaspoon dijon mustard
- 1 uncooked pie crust, or use a purchased crust
- non-stick cooking spray
Instructions
- Preheat oven to 400°F.
- If you are using a frozen prepared crust in a pie plate, thaw it in your refrigerator overnight. For refrigerated prepared pie crusts, bring to room temperature for 15 minutes before rolling into a pie plate.
- If not using a pre-prepared crust, prepare a pie plate with non-stick cooking spray. Roll out pie crust and prepare it in the pie plate, fluting the edges.
- Thinly slice zucchini and onion.
- Sauté zucchini and onion in melted butter in a large fry pan until tender-crisp but not soft.
- In a large bowl, whisk eggs together with next six ingredients.
- Gently stir in cheese and sautéed zucchini and onion.
- Spread dijon mustard over bottom of pie crust.
- Pour mixture of zucchini, onion, cheese, herbs, and eggs into pie crust prepared with dijon mustard.
- Bake uncovered for 35-40 minutes or until set (if a knife inserted into the center comes out clean, the quiche is done). The crust should be golden brown; if it begins to brown too early, cover the crust edges with aluminum foil or a pie crust shield.
- Let stand for 5-10 minutes before cutting to allow time to cool.
Video
Notes
This quiche freezes well, so it is perfect for using up loads of zucchini. There are two ways to freeze this quiche—only freeze the filling, or freeze the whole pie:
- Prepare the sautéed vegetables and mix with the eggs and next six ingredients. Place in a freezer bag/container and label with the date and "Zucchini Quiche filling - Thaw in the refrigerator. Spread 1 tsp. dijon mustard in the bottom of an uncooked pie shell, add quiche filling, and bake at 400°F for 35-40 minutes or until set. Cover edges of crust with foil if they begin to get too brown."
- Prepare the entire recipe up to the baking part, then freeze the filling in the shell and label with the date and "Zucchini Quiche - Thaw in the refrigerator and bake at 400°F for 35-40 minutes or until set. Cover edges of crust with foil if they begin to get too brown."
Nutrition per serving
Serving: 1 sliceCalories: 357 calCarbohydrates: 21 gProtein: 14 gFat: 24 gSodium: 696 mgFiber: 2 gSugar: 3 g
Easy Cheesy Zucchini Quiche Permalink
Roasted Red Potato Salad
Roasted red potatoes give this potato salad its unique flavor and texture. It is delicious served warm or chilled for a few hours.
Ingredients
Instructions
- Preheat the oven to 425ºF.
- Wash potatoes and half or quarter so that pieces are uniform in size. Dry with a paper towel as much as possible.2 pounds small red potatoes
- Add olive oil and toss to coast. Sprinkle with Italian seasoning and mix well.1 tablespoon olive oil, 1-½ tablespoons Italian seasoning
- Bake on a sheet pan lined with parchment paper, stirring periodically, for 25-30 minutes or until tender inside and somewhat crisp outside.
- Mix the mayonnaise and remaining spices together and season with salt and pepper to taste.½ cup mayonnaise, ½ teaspoon celery seeds, ½ teaspoon dry mustard, salt and pepper to taste
- Gently mix the mayonnaise mixture, the roasted red potatoes, green onions, and parsley.7 chopped green onions, 3 tablespoon chopped fresh parsley
- Serve immediately or refrigerate until chilled.
Notes
The salad can be served warm (immediately after roasting the potatoes) or cold, so if you plan to serve it cold you will need to chill either the potatoes before or the whole salad after mixing.
You do not have to use red potatoes in the recipe, but whichever type of potatoes you use should be roasted rather than boiled for the best result.
Nutrition per serving
Calories: 330 calCarbohydrates: 2 gProtein: 5 gFat: 20 gSodium: 650 mgFiber: 6 gSugar: 4 g
Roasted Red Potato Salad Permalink
🗓️ Day 5
- Baked Spaghetti
- Pan Sautéed Summer Squash and Zucchini Slices
Baked Spaghetti
Baked spaghetti is an easy twist on a classic favorite.
Ingredients
- 1 onion, chopped
- 1 green pepper, chopped
- 2 cloves garlic, minced
- 14 oz can tomatoes with juice, undrained
- 4 oz can mushrooms, drained
- 16 oz jar pizza sauce
- 8 oz spaghetti
- Italian seasoning, to taste
- salt and pepper to taste
- 1 cup grated mozzarella cheese
- 8 slices crisp cooked turkey bacon, crumbled
Instructions
- Cook the pasta according to the instructions.
- While the pasta is cooking, sauté onion, garlic, and green pepper in skillet until tender.
- Combine tomatoes, mushrooms, and pizza sauce in bowl.
- Add spaghetti, vegetables, and seasoning to bowl and stir to combine. Top with cheese and bacon.
- Bake at 350°F for 30 minutes or until cheese is melted and casserole is heated through.
Notes
For a vegetarian version, omit the turkey bacon.
This recipe freezes well, so it's a good dish to double or triple to stock your freezer. If freezing, I'd recommend slightly undercooking the pasta (just reduce cooking time by a minute or two). Wrap in freezer paper and/or foil and label with "Baked Spaghetti: Thaw, then cook for 30 minutes at 350ºF".
Nutrition per serving
Calories: 244 calCarbohydrates: 25 gProtein: 15 gFat: 10 gSodium: 1109 mgFiber: 4 gSugar: 8 g
Baked Spaghetti Permalink
Pan Sautéed Summer Squash and Zucchini Slices
Make a colorful squash sauté in 15 minutes with just yellow squash, zucchini, and butter.
Ingredients
- 1 zucchini, sliced
- 2 summer squash, sliced
- 1 tablespoon butter
Instructions
- Melt butter in a large skillet.
- Sauté zucchini and summer squash in butter until tendercrisp.
Notes
Add a sliced onion for extra flavor and sweetness if you'd like.
Nutrition per serving
Calories: 49 calCarbohydrates: 5 gProtein: 2 gFat: 3 gSodium: 31 mgFiber: 2 gSugar: 3 g
Pan Sautéed Summer Squash and Zucchini Slices Permalink
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