Week 39 |
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Notes for this week |
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This week is full of quick and easy recipes along with a delicious crockpot roast beef that we will use for planned leftovers. | ||
Day 1 |
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Easy Crockpot Roast Beef & Gravy | Rice | Sautéed Onions and Cabbage |
Day 2 |
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Santa Fe Chicken | Garlic Bread | Seasoned Green Beans |
Day 3 |
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Barbecue Beef and Beans | Green Salad | |
Day 4 |
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Toasted Cheeseburger Burritos | Easy Stovetop Vegetables | |
Day 5 |
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Apple Cheese Sunflower Melts | Raw Vegetables |
🗓️ Day 1
- Easy Crockpot Roast Beef & Gravy
- Rice
- Sautéed Onions and Cabbage
Easy Crockpot Roast Beef & Gravy
The easiest roast beef also happens to be the tastiest! Just season, place in the crockpot, and cook on low all day. This simple roast yields the most heavenly gravy, so be sure to serve it with rice or mashed potatoes.
Ingredients
For the roast:
- 3 lb. beef rump roast
- Salt, as needed
- Coarsely ground black pepper, as needed
For the gravy:
- 1 cup beef broth, or more as needed
- 1-½ Tbsp. flour
Instructions
- Cut excess fat from roast if necessary.
- Sprinkle salt and pepper all over roast and press into sides.
- Place roast in crockpot and cook on low for 6 hours or until done to your preference.
- Remove roast from crockpot, reserving drippings, and let rest while preparing gravy.
For gravy:
- Strain the drippings from the roast into a pan and add ½ cup of the beef broth. Heat over medium heat.
- In a jar with a lid, mix flour with about ½ cup beef broth, shaking well to combine.
- Slowly add about half of the flour mixture to the drippings over medium heat, whisking constantly.
- Continue to heat and whisk as the gravy thickens. If necessary, add more of the flour mixture to thicken or more beef broth to thin.
- The roast beef gravy is ready when it is heated through and you are happy with the consistency.
To serve:
- Slice the roast against the grain and serve with gravy.
Notes
If you are going to be home, you can also prepare this roast beef in a slow oven (about 300°F) for several hours in a covered cast iron dutch oven. With this method, the gravy can be made in the same pan as the roast.
The gravy will thicken more as it cools, and when refrigerated it will gel due to the beef drippings. This is perfectly normal.
Nutrition per serving
Calories: 163 calCarbohydrates: 1 gProtein: 26 gFat: 6 gSodium: 429 mgFiber: 1 gSugar: 1 g
Easy Crockpot Roast Beef & Gravy Permalink
Sautéed Cabbage and Onion
The sweetness of sautéed onion perfectly balances the flavor of cabbage in this easy side dish.
Ingredients
- 1 head cabbage
- 1 large onion
- 2 tablespoons butter
- salt & pepper, to taste
Instructions
- Chop cabbage, discarding core.
- Chop onion.
- Melt butter in a large fry pan.
- Add cabbage and onion and sauté until tender.
- Salt & pepper to taste before serving.
Nutrition per serving
Serving: 1 servingCalories: 81 calCarbohydrates: 11 gProtein: 2 gFat: 4 gSodium: 449 mgFiber: 4 gSugar: 6 gNet Carbohydrates: 7 g
Sautéed Cabbage and Onion Permalink
🗓️ Day 2
- Santa Fe Chicken
- Garlic Bread
- Seasoned Green Beans
Santa Fe Chicken
Salsa and Mexican cheese blend give breaded chicken a flavor boost in this tasty baked chicken dish.
Ingredients
- 1-½ lbs. boneless skinless chicken breasts
- ½ cup mayonnaise
- ½ cup saltine crackers, finely crushed
- 2 tablespoon butter, melted
- 1 cup salsa
- 1 cup Mexican blend cheese, shredded
- Non-stick cooking spray
Instructions
- Heat oven to 425º. Coat chicken with mayonnaise, then dredge in cracker crumbs, turning to evenly coat both sides of each chicken breast.
- Place prepared chicken in a 9x13” baking dish that has been lightly sprayed with cooking spray. Drizzle each piece of chicken with butter.
- Bake 20 minutes or until chicken is cooked through (when internal temperature reaches 165ºF).
- Top with salsa and cheese; bake 5 minutes longer or until cheese is melted.
Notes
You can convert this recipe to a three ingredient dish that is ready in under 30 minutes by substituting frozen breaded chicken strips and topping with the salsa and cheese in the last few minutes of cooking.
Nutrition per serving
Calories: 394 calCarbohydrates: 8 gProtein: 30 gFat: 27 gSodium: 779 mgFiber: 1 gSugar: 2 g
Santa Fe Chicken 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 3
- Barbecue Beef and Beans
- Green Salad
BBQ Beef and Beans
Use leftover roast beef and canned beans in this spicy dish for a quick and delicious 30 minute stovetop meal.
Ingredients
- 1 onion, finely chopped
- 8 oz. tomato sauce
- ½ cup thick salsa
- 2 Tbsp. apple cider vinegar
- 1 ½ Tbsp. brown sugar
- 1 Tbsp. chili powder
- 2 tsp. Worcestershire sauce
- black pepper, to taste
- 1 lb. leftover cooked beef roast, diced or cut into strips
- 2 cloves garlic, minced
- 15 oz. kidney beans, rinsed and drained
- 15 oz. pinto beans, rinsed and drained
- 12 oz. beef broth, or more as needed
Instructions
- Combine all ingredients in a large pot. Cook over medium heat for about 25 minutes or until cooked through.
Notes
If you’d like to stretch this dish, add some pasta to the pot about 10 minutes before serving (if there is not enough liquid, add additional broth and bring to a boil before adding pasta).
Nutrition per serving
Calories: 379 calCarbohydrates: 46 gProtein: 29 gFat: 10 gSodium: 684 mgFiber: 14 gSugar: 8 g
BBQ Beef and Beans Permalink
🗓️ Day 4
- Toasted Cheeseburger Burritos
- Easy Stovetop Vegetables
Toasted Cheeseburger Burritos
Toasting burritos adds a delightful crunch and switching up the burrito filling gives a cheeseburger twist to a traditional favorite.
Ingredients
- 2 lbs. ground beef
- 1 tablespoon Worcestershire sauce
- ½ cup ketchup
- 1 tablespoon dried minced onion
- Salt to taste
- 6 burrito size flour tortillas
- 1 cup shredded cheddar cheese
- 2 tomatoes, sliced
- Condiments for toasted burritos as desired
Instructions
- Brown ground beef and drain off any fat. Add Worcestershire sauce, ketchup, onion, and seasoning. Stir to combine well.
- In the middle of a tortilla spread any condiments you desire, cheese to taste, and add beef mixture and tomato slices. Roll up burrito style.
- Repeat with remaining ingredients until all the burritos are assembled.
- Place burritos two at a time in a preheated skillet and cook about 3 minutes each side until toasted to your preference.
Notes
If you are short on time and your freezer is stocked with seasoned taco meat, you can swap out the seasoned meat in the recipe and use your freezer ingredients.
Nutrition per serving
Calories: 408 calCarbohydrates: 24 gProtein: 40 gFat: 16 gSodium: 634 mgFiber: 1 gSugar: 7 g
Toasted Cheeseburger Burritos Permalink
Quick Stovetop Vegetables with Heat
Ingredients
- 15 oz. whole kernel corn, drained
- 14.5 oz. can diced tomatoes, undrained
- 10.5 oz. can diced tomatoes and green chilies, drained
- 1 can black beans, drained and rinsed
- 10 oz. frozen okra, thawed (or zucchini if preferred)
- adobo or garlic salt to taste
- salt to taste
- pepper to taste
- 1 cup cheddar cheese, shredded
Instructions
- Combine all ingredients except cheese in a saucepan and heat, stirring occasionally.
- Serve topped with shredded cheese.
Notes
- You may want to substitute diced tomatoes for the tomatoes and green chilies if your family prefers mild flavors.
- If your family doesn't like the texture or taste of okra, try substituting about 1-½ cups of zucchini chopped into large pieces for the okra. If using zucchini, I recommend sautéing it in the pan in a little oil before adding the other vegetables to give it a little time to cook. When it is starting to soften and shrink, go ahead and add the black beans, tomatoes, and corn.
Nutrition per serving
Calories: 231 calCarbohydrates: 33 gProtein: 12 gFat: 7 gSodium: 1302 mgFiber: 9 gSugar: 6 g
🗓️ Day 5
- Apple Cheese Sunflower Melts
- Raw Vegetables
Apple Cheddar Melt
Enjoy the taste of fall with open-faced apple cheddar melts made with crisp apples, crunchy sunflower seeds, and gooey cheddar—a perfect fall lunch.
Ingredients
- 4 Tbsp. mayonnaise
- 4 slices whole wheat bread
- 1 apple
- 2 tablespoon lemon juice
- ½ cup sunflower seeds
- 4 slices sharp cheddar cheese
Instructions
- Toast the bread. While the bread is toasting, cut the apple into thin slices and mix the apple slices with lemon juice to keep them from browning.
- When the toast is ready, spread it with the mayonnaise and layer the apple slices on each piece.
- Sprinkle the sunflower seeds on top of the apple slices and top with a slice of cheddar.
- Toast until cheese is melted. Cut into triangles and serve immediately.
Nutrition per serving
Calories: 406 calCarbohydrates: 22 gProtein: 14 gFat: 30 gSodium: 382 mgFiber: 4 gSugar: 7 g
Apple Cheddar Melt Permalink
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