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    Home / Recipes / Meal Plans

    Meal Plan for Week 44 2020

    Free Meal Plan for Week 44 2020: Grilled Chicken with Garlic Soy Marinade, Carne Guisada, Chicken and Feta with Bow Tie Pasta, Savory One-Pot Shrimp with Rice, 30 Minute Hash Brown Soup - visit Add Salt & Serve for recipes

    Free Meal Plan for Week 44 2020: Grilled Chicken with Garlic Soy Marinade, Carne Guisada, Chicken and Feta with Bow Tie Pasta, Savory One-Pot Shrimp with Rice, 30 Minute Hash Brown Soup

    Week 44 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • Make enough grilled chicken on Day 1 to use in the Chicken and Feta with Bow Tie Pasta on Day 3. If possible, make extra to restock your freezer.

    Day 1

    Grilled Chicken with Garlic Soy MarinadeInstant Pot Mushroom Rice PilafBanana Cake

    Day 2

    Carne GuisadaTortillas

    Day 3

    Chicken and Feta with Bow Tie PastaGreen Peas with Butter

    Day 4

    Savory One-Pot Shrimp with RiceChinese Broccoli with Garlic Sauce

    Day 5

    30 Minute Hash Brown SoupGreen Salad

    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list
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    🗓️ Day 1

    • Grilled Chicken with Garlic Soy Marinade
    • Instant Pot Mushroom Rice Pilaf
    • Banana Cake
    Sliced chicken breast on a white plate, garnished with chopped green onions.

    Grilled Chicken with Garlic Soy Marinade

    This tender chicken is as delicious as it is easy to prepare. It is similar to our favorite grilled chicken and is a terrific recipe for cooking in bulk for the freezer. The extra flavor from marinating and grilling will enhance any casseroles, skillet meals, or soups that you add the chicken to.
    5 from 1 vote
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    Prep Time 30 mins
    Cook Time 20 mins
    Marinating time 12 hrs
    Total Time 12 hrs 50 mins
    Course Main Dish
    Servings 6 servings
    Calories 283

    Ingredients
      

    • ⅓ cup vegetable oil
    • 3 tablespoon lemon juice
    • 1 ½ tablespoon soy sauce
    • 2 cloves garlic, finely minced
    • ½ teaspoon dried oregano
    • ¼ teaspoon salt
    • ¼ teaspoon freshly ground black pepper
    • 2 lbs. boneless skinless chicken breasts
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    Instructions

    • Combine all ingredients except chicken in a large mixing bowl and whisk until the marinade is thoroughly combined.
    • Add chicken to the bowl and stir until all chicken is coated in marinade; cover tightly with plastic wrap and refrigerate overnight.
    • Preheat grill to medium heat. Grill the chicken for 6-7 minutes per side, depending on thickness, until the chicken is cooked through (temperature of the thickest part of the chicken should register 165ºF).
    • Remove from grill onto a platter and tent with foil. Let the chicken rest about five minutes before serving.

    Notes

    You can also bake the chicken at 350ºF for about 45 minutes or until temperature reaches 165ºF.
    This is a good recipe for bulk cooking chicken for the freezer, so if your supply is low, plan to double or triple this recipe to restock.

    Nutrition per serving

    Calories: 283 calCarbohydrates: 1 gProtein: 33 gFat: 16 gSodium: 524 mgSugar: 1 g
    Grilled Chicken with Garlic Soy Marinade Permalink
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    A bowl of Mushroom Rice Pilaf

    Instant Pot Mushroom Rice Pilaf

    Looking for a tasty rice dish? Take a look at this easy mushroom rice recipe. A  great one-pot recipe with lots of flavors and perfect fluffy rice. A quick, healthy meal you can make ahead! This Instant Pot mushroom rice pilaf is a cozy alternative to boring sandwiches for lunch and is delicious even the next day. A dish the whole family will enjoy!
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    Ingredients
     

    • 2 tbsp olive oil
    • 2 cloves garlic, minced
    • 1 cup onions, finely chopped
    • 10 oz Cremini mushrooms, sliced
    • 2 tsp Better Than Bouillon Mushroom Base or Vegetable Base
    • 1 bunch green onions, chopped
    • salt to taste
    • 1 cup Basmati rice
    • 1 cup water

    Notes

    Find the full recipe with instructions at The Belly Rules the Mind.
    Recipe created by The Belly Rules the Mind
    A slice of Banana Cake with Cream Cheese Frosting

    Banana Cake

    This rich, moist banana cake with cream cheese frosting starts with boxed yellow cake mix as a shortcut.
    4.41 from 5 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Cook Time 25 mins
    Cooling & frosting time 2 hrs 15 mins
    Total Time 2 hrs 45 mins
    Course Dessert
    Cuisine American
    Servings 10 servings
    Calories 536

    Ingredients
      

    • 15 ounce box yellow cake mix
    • 1 teaspoon baking soda
    • 3 bananas, mashed
    • 2 eggs
    • 1 cup water
    • butter or shortening, as needed to grease pan
    • flour, as needed to flour greased pan

    Frosting:

    • 8 tablespoons butter (one stick), softened
    • 8 ounces cream cheese, softened
    • 1 pound powdered sugar or more as needed
    • 1 teaspoon vanilla
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    Instructions

    For the cake:

    • Combine all cake ingredients and mix well with a mixer.
    • Pour into 2 round greased and floured cake pans.
    • Bake at 350°F for 25 minutes or until a toothpick inserted in the center comes out clean.
    • Cool on a cooling rack.
    • Cut the rounded top from each layer. (These photos are from a chocolate cake, but they help to illustrate the procedure.)
      depiction of cutting off the rounded top of a cake
    • Remove the rounded top. You won't use it in the recipe, so feel free to sample it.
      depiction of cutting off the rounded top of a cake
    • Frost and serve.

    For the frosting:

    • Combine all ingredients until frosting reaches a nice spreadable consistency. Frost cake before serving.

    Notes

    This cake is easy, but not quick. As with any cake, you'll need to wait for it to cool before you frost it. 2-3 hours is best, but you can speed that up using a cooling rack or the fridge.
    The cream cheese and butter will need 30-45 minutes to soften, so don't forget to set those out before you're ready to make your frosting.
    Tips:
    Cooling the cake. To speed up the cooling process, place the cake pan on a cooling rack after removing it from the oven. The more cool air that can circulate around the pan, the faster the cake will cool. After 15-20 minutes, remove the cake from the pan to the cooling rack.
    To avoid breakage, I like to put a cooling rack upside down on top of the cake pan and invert the whole thing onto the cooling rack. If you do not have two cooling racks you can do the same thing with a plate, but I recommend putting parchment paper on the plate so that after inverting, the cake ends up sitting on the parchment paper. Transfer the cake layer from the parchment paper to the cooling rack.
    Cutting off the rounded top. To ensure a nice, flat finished cake, cut off the rounded top of each layer. I do this with a long serrated bread knife, gently sawing just the rounded top parallel to the counter surface.
    Assembling the cake. For a prettier and perfectly even top, when assembling the cake I place the two shaved sides facing each other at the center of the cake (the means that one layer is right side up and the other is upside down on top of it with a layer of frosting in between the two). This method has the flat, even sides that were the bottom of each layer facing the bottom and top in the final cake assembly.

    Nutrition per serving

    Calories: 536 calCarbohydrates: 89 gProtein: 5 gFat: 19 gSodium: 587 mgFiber: 1 gSugar: 68 g
    Banana Cake Permalink
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    🗓️ Day 2

    • Carne Guisada (Instant Pot or Slow Cooker)
    • Tortillas
    Carne Guisada (Mexican Beef Stew)

    Carne Guisada for the Instant Pot

    Carne guisada, a flavorful Mexican beef stew, is quick and easy when made in the Instant Pot. Try it over rice or served with tortillas.
    4.49 from 64 votes
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    Prep Time 10 mins
    Cook Time 1 hr 15 mins
    Total Time 1 hr 25 mins
    Course Main Dish
    Cuisine Latin American
    Servings 10 servings
    Calories 217

    Ingredients
      

    • ¾ cup water
    • 3-4 lbs beef stew meat
    • salt and pepper to taste
    • 20 ounces canned diced tomatoes with green chilies or plain diced tomatoes, reserve juices
    • 1 onion, chopped
    • 1 green bell pepper, diced
    • 3 cloves garlic, minced
    • 3 tablespoon flour
    • ½ teaspoon cumin
    • ½ teaspoon oregano
    • 1 teaspoon chili powder

    Garnishes:

    • fresh cilantro
    • grated cheese
    • pico de gallo
    • sour cream
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    Instructions

    • Put water in Instant Pot and add meat. Salt and pepper as desired.
    • Drain juice from tomatoes with green chilies into a 2 cup measuring cup and place tomatoes with green chilies over meat. Add garlic, onion, and green pepper.
    • Cook on manual pressure (high if you have the option) for 25 minutes. NPR for 15 minutes, then release pressure and open lid. Add spices and stir.
    • Add enough water to the reserved juice from tomatoes with green chilies to make 1-½ cups liquid. Heat liquid in microwave or on stovetop.
    • Add flour to liquid and mix well. Add flour mixture to cooked meat and stir to blend well. Cook on sauté mode for about 5 minutes, stirring constantly, to thicken the sauce.
    • Turn off Instant Pot to stop the hard boil, and let sit for 10 minutes. Turn back on to slow cooker mode to keep warm while serving.
    • Garnish with cilantro, cheese, pico de gallo, sour cream, and serve with tortillas for dipping.

    Video

    Notes

    1. If you prefer mild vs. spicy food, substitute the canned tomatoes for the tomatoes with green chilies.
    2. Leftovers from Carne Guisada can be used to make beef enchiladas, Tex-Mex Beef Casserole, or burritos.
    3. These instructions are for making Carne Guisada in the Instant Pot; you can find the instructions for the slow cooker here.
    4. Nutrition data does not include garnishes.
    5. This recipe uses flour to thicken the gravy, but you could substitute a mixture of 2-3 tablespoons of cornstarch with the room temperature reserved juices instead (do not heat the liquid when using cornstarch) to make it gluten-free. Serve with corn tortillas or rice instead of flour tortillas.

    Nutrition per serving

    Calories: 217 calCarbohydrates: 6 gProtein: 31 gFat: 6 gSodium: 437 mgFiber: 1 gSugar: 2 g
    Carne Guisada for the Instant Pot Permalink
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    🗓️ Day 3

    • Chicken and Feta with Bow Tie Pasta
    • Green Peas with Butter
    Diced chicken and broccoli covered in a cream sauce

    Chicken and Feta Bow Tie Pasta

    Chicken with bow tie pasta and broccoli in a delicious lemony cream sauce come together in this easy weeknight meal that doesn't heat up the oven. It's a good recipe to use leftover chicken if you have it or to quickly sauté or grill it if you are starting from scratch. 
    5 from 1 vote
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    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Main Dish
    Cuisine American
    Servings 6 servings
    Calories 487

    Ingredients
      

    • 4 boneless chicken breasts
    • 2 cups bow tie pasta
    • 12 oz frozen California blend vegetables
    • 8 oz feta cheese, crumbled
    • 1 teaspoon lemon-pepper seasoning, or to taste
    • 4 tablespoon butter
    • 1 ½ cups half and half
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    Instructions

    • Season chicken with lemon-pepper and grill or broil it until done.
    • Meanwhile, cook the pasta and vegetables according to package directions.
    • When the chicken is done, slice it into strips and set aside.
    • Drain pasta and return to the cooking pot.
    • Add the butter to the pasta and stir gently until melted.
    • Add the half and half and turn stove on to low heat.
    • Stir in feta cheese, vegetables, and chicken. Heat until everything is hot and the sauce is thickened to your preference.

    Notes

    Adaptations:

    Gluten-free
    You can find a variety of gluten-free pastas in most grocery stores, or you could add more vegetables and omit the pasta. 
    Vegetarian
    Like most stovetop pasta meals, it's easy to omit the chicken from this recipe and balance it out by adding additional vegetables or a can of rinsed and drained cannellini beans.

    Nutrition per serving

    Calories: 487 calCarbohydrates: 26 gProtein: 27 gFat: 30 gSodium: 589 mgFiber: 2 gSugar: 2 g
    Chicken and Feta Bow Tie Pasta Permalink
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    🗓️ Day 4

    • Savory One-Pot Shrimp with Rice
    • Chinese Broccoli with Garlic Sauce
    White plate with rice, shrimp, diced tomatoes, and strips of bell peppers, with melted Monterey Jack cheese on top.

    Savory One-Pot Shrimp with Rice

    Shrimp and red bell peppers combine with garlic and onions to make a simple but satisfying one-pot meal.
    4.58 from 7 votes
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    Prep Time 5 mins
    Cook Time 40 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 4 servings
    Calories 506

    Ingredients
      

    • 1 onion, chopped
    • 6 cloves garlic, minced
    • 2 bell peppers, any color, sliced into thin strips
    • 1 Tbsp. vegetable oil, or as needed
    • 2 medium tomatoes, chopped
    • 3 C chicken broth
    • Salt-free seasoning to taste
    • 1 ½ cups long grain white rice, uncooked
    • 1 lb. raw shrimp, deveined, tail-off
    • Monterey Jack cheese for garnish
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    Instructions

    • Sauté the onions, garlic, and peppers in oil until the onion is cooked through. Add in the shrimp and cook for 5 minutes, stirring frequently.
    • Add the tomatoes and chicken broth. Season to taste. Bring to a boil, stirring occasionally. Once it comes to a rapid boil, add the rice and stir.
    • Cover and cook over low heat for about 20-25 minutes or until the rice is cooked through and the liquid is absorbed.
    • Garnish with cheese before serving.

    Notes

    1 tablespoon Monterey Jack cheese per serving used in nutrition calculation.

    Nutrition per serving

    Calories: 506 calCarbohydrates: 66.36 gProtein: 34.2 gFat: 10.57 gSodium: 1616.19 mgFiber: 3.45 gSugar: 5.48 g
    Savory One-Pot Shrimp with Rice Permalink
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    Overhead shot of cooked and seasoned broccoli in a serving bowl with a slotted spoon to the side

    Chinese Broccoli with Garlic Sauce

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    Ingredients
     

    • 1 Pound Broccoli
    • 2 Tablespoons Vegetable oil
    • 2 garlic cloves, minced
    • 1 teaspoons fresh minced ginger
    • 2 Tablespoons water
    • 1 ½ Tablespoons miso paste
    • 1 Tablespoon soy sauce
    • 1 teaspoon sesame oil

    Notes

    Visit The Gingered Whisk for the full recipe and instructions.
    Recipe created by The Gingered Whisk

    🗓️ Day 5

    • 30 Minute Hash Brown Soup
    • Green Salad
    Potato soup in a brown soup bowl, topped with shredded cheddar cheese and garnished with chopped green onions.

    Hash Brown Potato Soup {30 Minute Recipe}

    Hearty and full of potatoes and cheese, this potato soup with frozen hash browns made on the stove is a super quick recipe without a lot of fuss or mess.
    4.39 from 42 votes
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    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Soup
    Cuisine American
    Servings 8 servings
    Calories 461

    Equipment

    Immersion Blender

    Ingredients
      

    • 1  onion, chopped
    • 1 tablespoon oil
    • 3 14.5 oz. cans chicken broth
    • 32 ounces bag frozen hash browns, diced, not shredded
    • 10.5 ounces condensed cream of celery soup
    • 10.5 ounces condensed cream of chicken soup
    • 12 ounces evaporated milk
    • 16 ounces shredded cheddar cheese, divided
    • green onions, chopped (for garnish)
    • salt & pepper, to taste
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    Instructions

    • Sauté onion in oil in soup pot.
    • Add broth and bring to boil.
    • Add hash browns and bring to boil.
    • Add soups and evaporated milk, bring to a simmer.
    • Using an immersion blender, blend the soup until it is thickened with a few potato chunks remaining (about 2-3 minutes). Remove blender.
    • Add 3-½ cups cheddar cheese.
    • Heat, stirring frequently, until cheese melts.
    • Season with salt & pepper to taste.
    • Serve garnished with remaining shredded cheddar and green onions.

    Video

    Notes

    1. If you have sautéed onions in the freezer, use the equivalent of 1 onion. If not, consider sautéing a whole bag of onions either while preparing this dish or later when you have more time and freezing them in 1 cup portions. Next time a recipe calls for a sautéed onion, you have it already prepared!
    2. For a vegetarian version of this soup, use vegetable stock in place of chicken broth, and use two cans of cream of celery soup and omit the cream of chicken soup.

    Nutrition per serving

    Calories: 461 calCarbohydrates: 32 gProtein: 21 gFat: 28 gSodium: 1168 mgFiber: 2 gSugar: 6 gNet Carbohydrates: 30 g
    Hash Brown Potato Soup {30 Minute Recipe} Permalink
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    🧾 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.

    📌 Pin this meal plan

    Free Meal Plan for Week 44 2020: Grilled Chicken with Garlic Soy Marinade, Carne Guisada, Chicken and Feta with Bow Tie Pasta, Savory One-Pot Shrimp with Rice, 30 Minute Hash Brown Soup - visit Add Salt & Serve for recipes

    Free Meal Plan for Week 44 2020: Grilled Chicken with Garlic Soy Marinade, Carne Guisada, Chicken and Feta with Bow Tie Pasta, Savory One-Pot Shrimp with Rice, 30 Minute Hash Brown Soup - visit Add Salt & Serve for recipes
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    Posted October 16, 2020 by Mary Ann
    Updated: Oct 16, 2020 Filed Under: Meal Plans

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