Week 39 Summary |
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Notes for this week |
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Day 1 |
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| Skillet Kielbasa | Baked Potatoes | Pan Sautéed Zucchini Slices |
Day 2 |
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| Thai Chicken Fettuccine | Fruit of Your Choice | Green Beans Almandine |
Day 3 |
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| Spiced Fish Bake | Couscous | Steamed Broccoli |
Day 4 |
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| Baked Tex-Mex Chicken Roll Ups | Southwestern Bean Salad | Tex-Mex Cole Slaw |
Day 5 |
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| Vegetable Tortellini Alfredo | Garlic Cheese Bread | Green Salad |
🗓️ Day 1
- Skillet Kielbasa
- Pan Sautéed Zucchini Slices
- Baked Potatoes
Skillet Kielbasa
Four ingredients pack a flavorful punch in this quick and simple Skillet Kielbasa.
Ingredients
- 24 ounces beef Polska kielbasa, sliced
- 1 large onion, thinly sliced
- 1 cup apple cider vinegar
- 1 cup brown sugar
Instructions
- In a large skillet, heat vinegar and brown sugar over medium heat until sugar is dissolved.
- Add onions and kielbasa. Cook for 15 minutes, covered, stirring occasionally.
- Cook uncovered for an additional 5-10 minutes or until liquid is almost gone.
Nutrition per serving
Calories: 524.71 calCarbohydrates: 39.9 gProtein: 16.23 gFat: 32.59 gSodium: 1006.36 mgFiber: 0.31 gSugar: 36.51 g
Skillet Kielbasa Permalink
Pan Sautéed Zucchini Slices
Pan-sautéed squash is a super quick and delicious summer side. You can have it on the table in 15 minutes or less, and it's a great way add green vegetables to your meals.
Ingredients
- 3 zucchini, chopped
- 1 tablespoon butter
Instructions
- Melt butter in a large skillet
- Sauté zucchini in butter until tendercrisp.
Nutrition per serving
Calories: 50 calCarbohydrates: 5 gProtein: 2 gFat: 3 gSodium: 37 mgFiber: 1 gSugar: 4 g
Pan Sautéed Zucchini Slices Permalink
Baked Potatoes
Ingredients
- 6 large baking potatoes
- 6 tsp. vegetable oil for coating
- kosher salt, as needed
- coarsely ground pepper, as needed
- 6 tsp. butter
Instructions
- Spray potatoes with non stick cooking spray. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
- Oven Method: Prick potatoes with a fork several times, wrap in aluminum foil, and cook at 350°F for approximately 1 hour or until centers are hot and tender.
- Crockpot Method: Prick potatoes with a fork several times, wrap in aluminum foil, and cook in the slow cooker for 3-4 hours on high or 6-7 hours on low.
- Microwave Method: Prick potatoes with a fork several times, and starting with 6 minutes, cook in the microwave on high. Check potatoes regularly to see if they are done, adding time in 1-2 minute increments until they are cooked through.
Nutrition per serving
Calories: 246 calCarbohydrates: 38 gProtein: 5 gFat: 9 gSodium: 1209 mgFiber: 3 gSugar: 1 g
🗓️ Day 2
- Thai Chicken Fettucine
- Fruit of Your Choice
- Green Beans Almandine
Thai Chicken Fettuccine
There’s no need to heat up the oven to make this delicious chicken with Thai-inspired peanut sauce. It’s ready in 30 minutes and the meal can be completed with a green salad.
Ingredients
- 1 C salsa
- ¼ C creamy peanut butter
- 2 tablespoon orange juice
- 2 tablespoon honey
- 1 teaspoon soy sauce
- 1 lb chicken, boneless, skinless, cut into bite sized pieces
- Oil as needed
- 8 oz box fettuccine, cooked and kept warm
- 1 red bell pepper, cut into thin strips
- Fresh cilantro as desired
Instructions
- In a small saucepan, combine salsa, peanut butter, honey, soy sauce, and orange juice and cook over low heat. Stir until peanut butter melts and is blended with other ingredients, about 15-20 minutes.
- While the sauce is heating, cook chicken and bell pepper in oil in a large skillet until chicken is cooked through. Add sauce to skillet and mix well.
- Serve over pasta, garnishing with cilantro.
Notes
You can substitute rice for fettuccine if you prefer.
The sauce freezes well so if you’d like to double up and put some sauce in the freezer, just label with “Thaw and reheat over medium heat. Serve with sautéed chicken and red bell pepper over rice or fettuccine and garnish with fresh cilantro.”
Nutrition data calculated using 2 tablespoon canola oil.
Nutrition per serving
Calories: 413 calCarbohydrates: 33 gProtein: 18 gFat: 24 gSodium: 659 mgFiber: 3 gSugar: 15 g
Thai Chicken Fettuccine Permalink
Green Beans Almondine
A classic and easy side dish, Green Beans Almondine is a simple recipe of crisp, tender green beans sauteed in butter, lemon juice and shallots then topped with toasted almonds. Don’t save this one for a special occasion.
Ingredients
- ¼ cup butter, divided
- ½ cup sliced almonds
- ¼ cup shallots, minced
- 2 garlic cloves, minced
- 1 pound green beans, trimmed and washed
- kosher salt and pepper to taste
- juice and zest of one lemon
- 2 tablespoons chopped fresh parsley
Notes
Get the instructions and full recipe at The Suburban Soapbox.
🗓️ Day 3
- Spiced Fish Bake
- Couscous
- Steamed Broccoli
Spiced Fish Bake
No marinating is required for this flaky, seasoned baked fish. Just sprinkle the seasonings over the fish, drizzle with melted butter, and in under 30 minutes it’s ready to eat.
Ingredients
- 6 tilapia fillets
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon lemon pepper
- ¼ teaspoon dry mustard
- ¼ teaspoon garlic powder
- ⅛ teaspoon poultry seasoning
- dash cayenne pepper
- 3 tablespoon butter, melted
Instructions
- Heat oven to 350°F.
- Place fish in a lightly greased baking dish. Combine the spices and sprinkle evenly over fish.
- Drizzle with the melted butter and bake at 350ºF for about 20-25 minutes or until fish flakes easily.
Nutrition per serving
Calories: 162 calCarbohydrates: 1 gProtein: 23 gFat: 8 gSodium: 304 mgFiber: 1 gSugar: 1 g
Spiced Fish Bake Permalink
🗓️ Day 4
- Baked Tex-Mex Chicken Roll Ups
- Southwestern Bean Salad
- Tex-Mex Cole Slaw
Baked Tex-Mex Chicken Roll Ups
Baked Tex-Mex Chicken Roll Ups with tomatoes and green chilies in a creamy cheese sauce are so easy to make and are a great way to use leftover cooked chicken. Your family will never realize that these creamy and delicious baked roll ups are leftovers!
Ingredients
- ⅓ cup cream cheese, softened
- 1 cup Mexican blend cheese, shredded
- 2 tablespoons chopped fresh cilantro
- ¼ cup chopped tomatoes
- 4.5 ounce can diced green chilies, drained
- 3 cups chopped cooked chicken
- 6 8-inch flour tortillas
- salsa, for garnish
Instructions
- Preheat oven to 350°F.
- Lightly spray a 9x13 inch baking dish with non-stick cooking spray.
- Mix softened cream cheese, Mexican blend cheese, and cilantro in a small bowl.
- Add tomatoes, green chilies, and cooked chicken and mix gently.
- Place an even amount of mixture onto the centerline of each tortilla.
- Roll up each tortilla and place in baking dish seam side down.
- Cover with foil and bake about 20 minutes or until heated through.
- Serve with salsa.
Notes
Salsa is not included in nutrition data.
Tips:
Don’t be afraid to get creative with ingredients and change them out to suit your family. Red bell peppers, jalapenos, chopped black olives, and black beans would be great additions or substitutions. If you prefer, you can serve these with homemade guacamole in place of or in addition to salsa.
These make great chilled appetizers, too! This works best with shredded rather than chopped chicken. Combine the filling as directed, but spread it evenly across the whole tortilla instead of across the centerline. Roll the tortillas and chill. When ready to serve, slice each tortilla into pinwheels. (This may use fewer tortillas.)
Nutrition per serving
Calories: 266 calCarbohydrates: 18 gProtein: 13 gFat: 16 gSodium: 480 mgFiber: 1 gSugar: 3 g
Baked Tex-Mex Chicken Roll Ups Permalink
Southwestern Bean Salad
This flavorful salad is easy to mix in the morning and refrigerate until serving with dinner.
Ingredients
Salad
- 15 oz can black beans, drained and rinsed
- 15 oz can kidney beans, drained and rinsed
- 15 oz can pinto beans, drained and rinsed
- 8.75 oz can corn, drained
- 1 red onion, chopped
Dressing
- ½ cup sugar
- ⅓ cup oil
- ¼ cup vinegar
Instructions
- Combine the dressing ingredients and blend well.
- Mix salad ingredients in a medium bowl and toss with dressing.
- Refrigerate for at least two hours before serving.
Nutrition per serving
Calories: 274 calCarbohydrates: 39 gProtein: 9 gFat: 10 gSodium: 485 mgFiber: 9 gSugar: 15 g
Southwestern Bean Salad Permalink
Tex-Mex Coleslaw
A southwestern twist on traditional coleslaw, this Tex-Mex coleslaw is flavored with lime and cilantro.
Ingredients
- 1 bag coleslaw mix
- 3 green onions, sliced
- ½ cup cilantro, chopped
- ½ cup mayonnaise
- 3 tablespoon lime juice
Instructions
- Combine everything in a large bowl and let chill for a few hours before serving.
Nutrition per serving
Calories: 149 calCarbohydrates: 5 gProtein: 1 gFat: 14 gSodium: 133 mgFiber: 2 gSugar: 3 g
Tex-Mex Coleslaw Permalink
🗓️ Day 5
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- Vegetable Tortellini Alfredo
- Garlic Cheese Bread
- Green Salad
Vegetable Tortellini Alfredo
Cheese tortellini in a creamy Alfredo sauce is a quick and easy dinner when you use quick start ingredients. Easily adapted to your preferences, you can use fresh or frozen tortellini along with your choice of frozen vegetables. If you are short on time, a jar of prepared Alfredo sauce is a quick substitute, or use our homemade Alfredo sauce with just butter, cream, Parmesan cheese, salt, pepper, and a little nutmeg. If fresh vegetables are in season, this is a good way to use them – just steam and add to the pasta instead of frozen vegetables.
Ingredients
- 16 oz frozen mixed vegetables of your choice, prepared and kept warm
- ½ recipe homemade Alfredo sauce, or a jar of prepared sauce
- 16 oz cheese tortellini, dry, fresh, or frozen
- ½ cup Parmesan cheese, grated (for garnish)
Instructions
- Prepare tortellini according to package directions. While pasta cooks heat Alfredo sauce and gently fold in vegetables.
- When heated through, add sauce and vegetable mixture to tortellini and garnish with Parmesan cheese.
Nutrition per serving
Calories: 523 calCarbohydrates: 44 gProtein: 20 gFat: 29 gSodium: 867 mgFiber: 5 gSugar: 2 g
Vegetable Tortellini Alfredo Permalink
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