Week 34 Summary |
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Notes for this week |
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Day 1 |
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| Mexican Spaghetti | Green Salad | |
Day 2 |
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| Pecan Crusted Salmon | Roasted Red Potatoes | Sugar Snap Peas |
Day 3 |
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| Turkey & Swiss Hoagies | Roasted Red Potato Salad | Yogurt with Fresh Pineapple |
Day 4 |
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| Nacho Bar | ||
Day 5 |
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| Pasta with Homemade Pesto | Spinach and Garlic Sautéed in Butter | |
🗓️ Day 1
- Mexican Spaghetti
- Green Salad
Mexican Spaghetti
Mexican Spaghetti combines the flavors of taco-seasoned beef with corn, green chilis, tomatoes, and green onions in a quick and easy stovetop meal.
Ingredients
- 12 oz spaghetti, cooked according to package directions
- 2 Tbsp. taco seasoning mix, or 1 package
- ⅓ cup water
- 1 lb. ground beef
- 14 oz can diced tomatoes, undrained
- 22 oz Mexi-corn, undrained
- 4 oz can diced green chilies, undrained
- 3 green onions, sliced
- 1 cup shredded Mexican blend cheese
Instructions
- Brown the ground beef.
- When it is cooked through, add the taco seasoning and water and simmer for 2 minutes.
- Stir in tomatoes, corn, chilies, and green onion. Cook until heated through.
- Serve meat mixture over cooked spaghetti. Before serving sprinkle with cheese.
Notes
Fire-roasted tomatoes are a good way to add even more flavor to this dish.
Nutrition per serving
Calories: 484 calCarbohydrates: 68 gProtein: 31 gFat: 11 gSodium: 1053 mgFiber: 5 gSugar: 8 g
Mexican Spaghetti Permalink
🗓️ Day 2
- Pecan Crusted Salmon
- Roasted Red Potatoes
- Sugar Snap Peas
Pecan Encrusted Salmon
Salmon encrusted with pecans is a quick and delicious dinner option that is good for you.
Ingredients
- 1 lb. salmon fillets
- 2 cups milk
- ⅔ cup pecans, finely chopped
- ½ cup flour
- ¼ cup brown sugar
- 2 teaspoon seasoning salt
- 2 teaspoon pepper
- 3 tablespoon oil
Instructions
- Place salmon and milk in a large shallow bowl and let stand for about 5 minutes.
- In a separate small bowl, mix together pecans, flour, brown sugar, salt, and pepper. Drain the milk from the large bowl and add the pecan mixture, tossing to coat.
- Heat oil in a large skillet and brown the salmon on each side for about three minutes.
- Transfer salmon pieces to a lightly greased baking dish; bake at 400°F for about 7-10 minutes or until salmon is flaky.
Notes
Salmon is high in omega-3 fatty acids, making it a healthy choice.
Most Atlantic salmon is farmed, so choosing wild caught Pacific salmon is a good way to avoid the issues associated with farmed fish. The Monterey Bay Aquarium Seafood Watch app is useful for decoding labels and making healthy and sustainable fish choices.
When purchasing fish, check the country of origin as some countries have controversial harvesting practices.
Nutrition per serving
Calories: 498 calCarbohydrates: 30 gProtein: 27 gFat: 31 gSodium: 1230 mgFiber: 2 gSugar: 16 g
Pecan Encrusted Salmon 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
🗓️ Day 3
- Turkey & Swiss Hoagies
- Roasted Red Potato Salad
- Yogurt with Fresh Pineapple
Turkey & Swiss Hoagies
Turkey sandwiches aren’t just for lunch! Load up these turkey & Swiss hoagies with your favorite condiments and enjoy a hearty hoagie dinner.
Ingredients
- 6 hoagie or hamburger rolls
- 1-½ lbs. sliced deli turkey
- 12 oz. Swiss cheese, sliced
- 6 Tbsp. mayonnaise
- 2 large tomatoes, sliced
- ½ red onion, sliced
- 6 leaves lettuce
- 6 dill pickle slices
Instructions
- Slice the bread horizontally to open and place on a metal baking sheet. If you would like to heat your hoagies, assemble in the following order; if you are serving them cold, you can assemble them as desired.
- For heated hoagies: spread mayonnaise on bottom halves of bread and layer turkey slices on top. Place slices of Swiss cheese on open tops of bread. Place under broiler for just long enough for cheese to melt and remove from oven.
- Top bottom halves of hoagies with tomatoes, onion, lettuce, and pickles. Place top halves of hoagie rolls on bottom halves and cut each sandwich in half to serve.
Notes
This sandwich is sometimes grilled or pressed.
Nutrition per serving
Calories: 481 calCarbohydrates: 29 gProtein: 26 gFat: 29 gSodium: 994 mgFiber: 2 gSugar: 6 g
Turkey & Swiss Hoagies 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 4
- Nacho Bar (Use seasoned meat from Day 1)
Nacho Bar
A Nacho Bar is a great way to have a fun family meal where everyone gets to customize their dish to their liking. Lots of condiments and garnishes give everyone plenty to choose from to make nachos their favorite way.
Ingredients
- 3 cups dry pinto beans
- Water as needed for beans
- 1 lb. ground beef
- 6 Tbsp. taco seasoning mix, divided
- ⅓ cup water
- 1 ½ cups salsa
- 1 ½ cups sour cream
- 8 oz. shredded cheddar cheese
- 22 oz. tortilla chips
- additional toppings for nachos as desired (such as olives, tomatoes, green onions, jalapeño slices)
Instructions
- In a large pot, soak beans covered with water overnight.
- The next day, drain off water used to soak the beans and add 12 cups fresh water. Bring to a boil, then reduce heat to low and cook beans for 2½- 3 hours or until tender. When done, set aside.
- Brown the ground beef in a large frypan. When it is cooked through, add 2 Tbsp. taco seasoning and ⅓ cup water and simmer for 2 minutes. Add salsa and drained beans to taste and mix gently.
- Pour ground beef/bean mixture into a 9 x 13 inch baking dish. In a bowl, combine sour cream with remaining taco seasoning until well combined. Spread sour cream mixture evenly over beef mixture. Top with desired amount of cheese. Bake at 400°F for 20 minutes or until cheese is melted and bubbly.
- Serve with bowls of toppings and a large bowl of tortilla chips.
Notes
If you have cooked ground beef in the freezer, you can use that. If your stock is low, cook extra to stock the freezer.
If you'd like to prepare extra beans for the freezer, double the recipe and freeze in 2 cup portions with a little bit of bean juice from the pot in each bag.
Nutrition data uses 4 cups of pinto beans and does not include additional toppings.
Nutrition per serving
Calories: 618 calCarbohydrates: 60 gProtein: 26 gFat: 32 gSodium: 1616 mgFiber: 9 gSugar: 3 g
Nacho Bar Permalink
🗓️ Day 5
- Pasta with Homemade Pesto
- Spinach and Garlic Sautéed in Butter
Pasta with Homemade Pesto
Delicious homemade pesto is easy to make and needs no cooking, just blending, and it is ready by the time the pasta is done cooking.
Ingredients
- 16 oz rigatoni
- 1 recipe homemade pesto
- ½ cup Parmesan cheese, for garnish
Instructions
- Boil the pasta. Drain and rinse.
- Add homemade pesto and toss to coat.
- Garnish with Parmesan cheese and serve.
Nutrition per serving
Calories: 395 calCarbohydrates: 44 gProtein: 12 gFat: 19 gSodium: 154 mgFiber: 2 gSugar: 2 g
Pasta with Homemade Pesto Permalink
Homemade Pesto
Delicious homemade pesto is easy to make and needs no cooking, just blending.
Ingredients
- 2 cups fresh basil leaves, washed, stems removed, and packed into cup
- ¼ cup Parmesan Cheese
- ½ cup olive oil
- 3 tablespoon pine nuts
- 3 large garlic cloves, minced
Instructions
- Place basil leaves in small batches into a food processor and process until well chopped.
- Add about ⅓ of the nuts and garlic and blend again.
- Add about ⅓ of the cheese and blend slowly while adding about ⅓ of the olive oil.
- Stop to scrape food processor contents down the sides of container towards the bottom. Process until a smooth thick paste is formed.
- Repeat process until all ingredients are used.
Notes
Pesto freezes well, so if you would like to make this in bulk, you can freeze the extra pesto for later use.
Nutrition data is for entire recipe.
Nutrition per serving
Calories: 1278 calCarbohydrates: 9 gProtein: 15 gFat: 135 gSodium: 407 mgFiber: 2 gSugar: 2 g
Homemade Pesto Permalink
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