Week 41 |
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Notes for this week |
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Day 1 |
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Creole Chicken in Green Chili Cream Sauce | Roasted Okra & Onions | Rice |
Day 2 |
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Loaded Baked Potatoes | Spinach & Garlic Sautéed in Butter | |
Day 3 |
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Mongolian Beef | Asian Cole Slaw | Rice |
Day 4 |
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Lemon Rosemary Chicken | Easy Microwave Acorn Squash | Slow Simmered Green Beans with Butter |
Day 5 |
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Pasta E Fagioli | Green Salad | Baguette |
Day 1 Dinner Menu
If you have leftover Creole Chicken, it can make a good topping for loaded potatoes on Day 2.
- Creole Chicken in Green Chili Cream Sauce
- Roasted Okra
- Rice (make extra rice for Day 3)
Creole Chicken in Green Chili Cream Sauce
This somewhat spicy stove top chicken dish is a flavorful and attractive dish that can be adjusted based on your preferences—if you prefer less spice, use tomatoes instead of green chilies, or cut the creole seasoning in half. If you like your creole dishes to be smokin' hot, add some cayenne pepper or double the amount of green chilies.
Ingredients
- 1.5 lbs. chicken breasts, thawed
- 3 Tbsp. olive oil
- ½ cup onion, chopped
- ½ cup green pepper, chopped
- 2 Tbsp. flour
- 2 tsp. Creole seasoning, like Tony Cachere’s
- 1-½ tsp. chicken bouillon granules
- 1-½ cups milk
- 1- 4 oz. can green chilies, diced
- 1 tsp. lemon juice
- ¼ cup sour cream
Instructions
- Heat 2 Tbsp. olive oil in a large fry pan and sauté chicken on each side until browned. Continue cooking over medium heat until chicken is cooked through.
- In a separate pan, cook pepper and onion in remaining olive oil until tender.
- Add flour and stir for 1 minute. Add the creole seasoning, bouillon, and green chilies and cook for an additional minute, stirring constantly.
- Add milk a little at a time, stirring constantly between each addition. When sauce is starting to thicken, add lemon juice and sour cream and stir gently until sour cream is melted and mixture is hot. Keep warm until chicken is cooked.
- When chicken is cooked, pour sauce over chicken and serve.
Notes
Using thin-sliced breasts makes cooking this stovetop chicken recipe easier.
Creole chicken is delicious served over rice.
Nutrition per serving
Calories: 290 calCarbohydrates: 11 gProtein: 27 gFat: 15 gSodium: 524 mgFiber: 2 gSugar: 5 gNet Carbs: 9 g
Creole Chicken in Green Chili Cream Sauce Permalink
Roasted Okra and Onions
Roasting brings out the sweetness of okra and onions in this deliciously easy side dish. Even the most die-hard opponents of trying okra will be pleasantly surprised with the sweet flavor of Roasted Okra and Onions, and pairing it with homemade Horseradish Cream Sauce will have everyone wanting a second helping. Our one pan roasting method with parchment paper doesn’t even leave a pan to be washed.
Ingredients
- 2 lbs. small, slender okra
- 1 large yellow onion, sliced
- Salt and freshly ground pepper to taste
- 2 Tbsp. vegetable oil
- Parchment paper to fit your baking pan
- ⅓ cup Horseradish Cream Sauce, optional
Instructions
- Preheat oven to 400ºF.
- Rinse the okra and let dry.
- Cut the stem end of the okra off and discard, then cut the okra in half lengthwise.
- Place the onion and okra slices on the parchment paper-lined baking pan and drizzle oil on top.
- Mix well until vegetables are coated in oil and arrange in a single layer on the parchment paper.
- Sprinkle with salt and freshly ground pepper to taste.
- Roast for about 15-20 minutes, checking for doneness starting at about 12 minutes. The cooking time will vary with the size of the okra and whether you are able to spread them out in a single layer. Vegetables will be browned on the edges and tender but not soft when ready.
- Serve alone or with Horseradish Cream Sauce.
Nutrition per serving
Calories: 208 calCarbohydrates: 20 gProtein: 5 gFat: 14 gSodium: 648 mgFiber: 8 gSugar: 5 gNet Carbs: 12 g
Roasted Okra and Onions Permalink
Day 2 Dinner Menu
Provide a variety of toppings for the Loaded Baked Potatoes based on what you have on hand and let each person create their own with the toppings they prefer.
- Loaded Baked Potatoes
- Spinach & Garlic Sautéed in Butter
Loaded Baked Potatoes
Baked potatoes are an easy meal that allows everyone to dress their own potato the way they like it.
Ingredients
- 6 large baking potatoes, or as many as you need
- 15 oz can chili, heated
- shredded cheddar cheese
- salt and pepper
- vegetable oil for coating
- Optional ingredients: sour cream, green onions, tomatoes
Instructions
- Coat potatoes with oil. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
- Cut open and slightly mash insides of potatoes (leave insides in potato). Top with chili, cheese and any other garnishes you choose.
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.
Instant Pot Method:
- A Mindful Mom has Instant Pot instructions for baked potatoes.
Notes
This recipe is for chili & cheese baked potatoes, but there are endless options for other toppings. Try topping potatoes with broccoli and cheese, chili and green onions, butter and sour cream, shredded chicken and salsa, jalapenos and cream cheese, or any other combination.
One of the best ways to save money on your grocery bill is to reduce food waste, and loaded potatoes are a good time to take advantage of leftovers in your refrigerator by adding them with complementary condiments as toppings.
Nutrition facts use chili with beans and 1 Tbsp shredded cheddar cheese. Other toppings not included in calculation.
Nutrition per serving
Calories: 282 calCarbohydrates: 47 gProtein: 11 gFat: 7 gSodium: 433 mgFiber: 6 gSugar: 2 gNet Carbs: 41 g
Loaded Baked Potatoes Permalink
Sautéed Spinach and Garlic
Ingredients
- 1-½ Tbsp. butter
- 16 oz. fresh baby spinach, washed and dried
- 2-3 cloves garlic, minced
- Salt to taste
Instructions
- Melt butter in a skillet and sauté minced garlic for a couple of minutes.
- Add spinach and stir it into the garlic just until it starts to wilt. Add salt and serve.
Nutrition per serving
Calories: 42 calCarbohydrates: 5 gProtein: 3 gFat: 2 gSodium: 394 mgFiber: 2 gSugar: 1 gNet Carbs: 3 g
Day 3 Dinner Menu
- Mongolian Beef (plan ahead to marinate)
- Asian Cole Slaw
- Rice (use leftover rice from Day 1)
Mongolian Beef Stir Fry
Beef marinated overnight in delicious soy marinade packs tons of flavor when stir fried with ginger, garlic, and scallions in this quick and easy recipe.
Ingredients
- 2 lbs. boneless sirloin steak, sliced into ½–inch strips
- 6 Tbsp vegetable oil
- 2 scallions
- 1 tsp. fresh ginger, peeled & finely chopped
- 1 clove garlic, minced
- 2 Tbsp soy sauce
- 1 recipe marinade, see below
Marinade:
- 2 Tbsp vegetable oil
- 2 Tbsp cornstarch
- 2 tsp salt
- 2 tsp sugar
- 2 Tbsp soy sauce
- dash of pepper
Instructions
Marinate Beef
- Trim the fat from the beef and cut into ½-inch strips. Place in shallow baking dish. In mixing bowl, mix together marinade ingredients and pour over the beef. Marinate overnight.
Cook Beef
- Cut scallions into small pieces.
- Heat 6 Tbsp oil in a skillet or wok over high heat. Carefully add ginger, garlic, and beef to heated oil. Stir fry until browned.
- Add remaining soy sauce; stir until beef is completely covered.
- Add scallions and stir-fry for 1 minute more. Serve with rice or lo mein noodles.
Nutrition per serving
Calories: 286 calCarbohydrates: 4 gProtein: 25 gFat: 19 gSodium: 940 mgFiber: 1 gSugar: 1 gNet Carbs: 3 g
Mongolian Beef Stir Fry Permalink
Asian Cole Slaw
Bag mixes and a homemade dressing make this easy salad quick to make but fresh and tasty.
Ingredients
- 1 bag broccoli slaw
- 1 bag coleslaw mix
- 3 green onions
- ⅓ C rice wine vinegar
- 1 Tbsp. soy sauce
- 1 tsp sugar
- 1 tsp oil
- 1 tsp sesame oil
- Chopped fresh cilantro to taste
- Peanuts, chopped, to taste
Instructions
- In a large bowl toss broccoli slaw, green onions, cilantro, and coleslaw mix together.
- In a small bowl combine vinegar, soy sauce, sugar, and both oils.
- Toss salad with the dressing and garnish with peanuts.
Nutrition per serving
Calories: 13 calCarbohydrates: 1 gProtein: 1 gFat: 1 gSodium: 83 mgFiber: 1 gSugar: 1 g
Asian Cole Slaw Permalink
Day 4 Dinner Menu
- Lemon Rosemary Chicken (make extra to stock freezer)
- Easy Acorn Squash
- Slow Simmered Green Beans with Butter
Lemon Rosemary Chicken
This beautiful roast chicken is delicious as well as attractive. The seasoned butter rub means it browns nicely without drying out.
Ingredients
- 1 large whole roaster
- 1 tbsp butter, softened
- 1 tbsp rosemary
- 1 tsp garlic, minced
- ½ tsp salt
- ¼ tsp pepper
- 1 lemon
Instructions
- Preheat oven to 400°.
- Clean chicken and remove anything in the cavity. Pat dry.
- In a small bowl, mix together everything except chicken and lemon. Rub the butter mixture over entire chicken.
- Cut the lemon in half, and slightly squeeze the juice from one half over top of chicken. Put both lemon halves inside chicken cavity.
- Place chicken on a roasting rack in a roaster and roast for about 1 hour, basting 2-3 times. Cover with foil and roast an additional 30-45 minutes, basting 1-2 times, until internal temperatures reach 165°. Let chicken sit for about 5 minutes before carving.
Notes
Use leftover chicken for restocking your freezer.
Nutrition per serving
Calories: 223 calCarbohydrates: 2 gProtein: 18 gFat: 16 gSodium: 225 mgFiber: 1 gSugar: 1 gNet Carbs: 1 g
Lemon Rosemary Chicken Permalink
Easy 15 Minute Microwave Acorn Squash
Acorn squash is an delicious side dish that says fall with every bite, and it is ready in just 15 minutes. This microwave recipe with cinnamon-sugar butter is a perfect fall side.
Ingredients
- 1 acorn squash
- 2 tsp. brown sugar or honey
- dash of cinnamon
- 2 tsp. butter
- dash of salt
- 2 Tbsp. water, for steaming
Instructions
- Wash acorn squash, cut in half lengthwise; scrape out seeds.
- Place cut side down into a glass baking dish containing 2 Tbsp. water.
- Cook in microwave until squash is tender, about 6 minutes (time depends on your microwave strength and the number of squash you are cooking).
- Remove from microwave, turn squash right side up in same dish.
- Into each hollow, place butter, brown sugar, cinnamon, and salt. Cook in microwave until butter mixture is bubbly, about 2-4 minutes. Serve hot.
- Cook in microwave until butter mixture is bubbly. Serve hot.
Notes
One squash makes enough for two people, so just adjust the number of squash to be half the number of servings you want.
Oven instructions: You can make roasted or baked squash in the oven if you prefer—skip the steaming step and put it face down on a baking sheet with shallow sides, and cook it in a preheated 375ºF oven for about 30-40 minutes (or until the insides are tender when pricked with a fork) Remove and turn skin side down and fill the hollow with the butter, sugar, and cinnamon. Cook until butter is melted and bubbling, about 15 more minutes.
Nutrition per serving
Serving: 0.5 squashCalories: 140 calCarbohydrates: 27 gProtein: 2 gFat: 4 gSodium: 43 mgFiber: 3 gSugar: 5 gNet Carbs: 24 g
Easy 15 Minute Microwave Acorn Squash Permalink
Day 5 Dinner Menu
- Pasta E Fagioli
- Baguette
- Green Salad
Pasta e Fagioli
Pasta e Fagioli is an easy 30 minute soup that is full of Italian flavor and accented with ditalini, orzo, or other small pasta cooked al dente.
Ingredients
- 1 Tbsp olive oil
- 2 stalks celery, chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 tsp dried parsley
- 1 tsp Italian seasoning
- ¼ tsp crushed red pepper flakes
- salt to taste
- 14.5 oz. vegetable or chicken broth
- 29 oz. fire-roasted tomatoes
- 8 oz. can tomato sauce
- 1 cup ditalini, orzo, or other small pasta
- 15 oz. can cannellini beans, with liquid
- shredded Parmesan cheese, if desired
- fresh parsley, for garnish if desired
Instructions
- In a large saucepan, heat oil over medium heat. Sauté celery, onion, garlic, parsley, Italian seasoning, red pepper flakes, and salt until onion is translucent, about 5 minutes.
- Add chicken broth, tomatoes, and tomato sauce. Simmer on low 15 to 20 minutes.
- Add pasta and cook 7-10 minutes until pasta is al dente. Add undrained beans. Mix thoroughly and continue cooking until heated through.
- Sprinkle shredded Parmesan cheese and fresh parsely on top if desired and serve.
Notes
Pasta e Fagioli can be made in the crockpot, but add additional broth and do not add the pasta until the last 20 minutes of cooking.
You can substitute other vegetables, legumes, or pasta if you wish, making this a good recipe to use what you have on hand.
Nutrition per serving
Calories: 231 calCarbohydrates: 44 gProtein: 10 gFat: 3 gSodium: 841 mgFiber: 6 gSugar: 7 gNet Carbs: 38 g
Pasta e Fagioli Permalink
Create a Shopping List
Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.
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