Week 46 |
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Notes for this week |
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Day 1 |
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| Shrimp and Grits | Broccoli Salad | |
Day 2 |
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| Hoagies | Cottage Cheese with Pineapple Tidbits | Pan Sautéed Zucchini |
Day 3 |
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| Slow Cooker Sticky Chicken | Peas and Carrots | Buttered Spaetzle |
Day 4 |
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| Skillet Kielbasa | Boiled Red Potatoes | Seasoned Green Beans |
Day 5 |
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| Stovetop Chicken | Green Salad | |
🗓️ Day 1
- Shrimp and Grits
- Broccoli Salad
Shrimp and Grits
Grits with shrimp sounded like some northern twist on a sacred southern staple when I first heard about it, but I can honestly say that this is one of my all time favorite dishes.
Ingredients
Grits:
- 1 cup quick grits
- 4 cups water
- 1 tsp. garlic powder
- 2 tsp. Worcestershire sauce
- ¼ tsp. cayenne pepper
- 1 tsp. salt
- 2 oz. grated sharp cheddar cheese
Shrimp and Red Pepper:
- Olive oil cooking spray
- 1 medium bell pepper, diced
- 12 oz. frozen medium raw shrimp, thawed, peeled, and patted dry
- 1 tbsp. oil
- 1 tsp. paprika
- 1 tsp. garlic powder
- ½ teaspoon freshly ground black pepper
- ⅛ tsp. salt
- 2 green onions, chopped
- 1 oz. shredded sharp cheddar cheese
Instructions
- Add 4 cups of water to a covered medium saucepan. Add grits and bring to a boil. Cover, reduce heat, and simmer for about 5 minutes or until the grits are done. Remove from heat and stir in remaining grits ingredients, mixing well. Cover until shrimp is done.
- While grits are cooking, combine shrimp, oil, paprika, garlic powder, pepper, and salt in a medium bowl and mix well until shrimp is evenly coated.
- Spray a large non-stick skillet with olive oil spray and heat on medium high until pan is hot. Add red pepper dices and sauté for 3-4 minutes until tender. Remove from pan and set aside.
- Add shrimp mixture to pan in a single layer and cook on medium high for 2-3 minutes without stirring. After 2-3 minutes, stir and cook until shrimp is done (shrimp will be opaque in the center).
- Remove pan from heat and mix in red pepper dices and green onions. When grits are done, divide grits into 4 bowls, sprinkle the cheese (divided the 1 oz evenly between the bowls) on top of grits, and top with shrimp mixture. Serve immediately.
Notes
If you have the time, adding the grits to the water and soaking for 30-60 minutes before turning on the heat yields a richer corn flavor.
Nutrition per serving
Calories: 358 calCarbohydrates: 35 gProtein: 27 gFat: 13 gSodium: 1372 mgFiber: 3 gSugar: 2 g
Shrimp and Grits Permalink
Broccoli Salad
Broccoli Salad is a nice alternative to a side salad. It’s quick and easy when you use the bags of fresh broccoli florets available at the supermarket, but be sure to allow time for the salad to chill.
Ingredients
- 3 cups fresh broccoli florets
- ¾ cup cheddar cheese, shredded
- 2 Tbsp. onion, chopped
- ¾ cup mayonnaise
- ⅓ cup sugar
- 1 ½ Tbsp. red wine vinegar
- 6 strips turkey bacon, cooked and crumbled
Instructions
- In a large bowl, combine the first 3 ingredients and set aside.
- In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours.
- Add bacon crumbles just before serving.
Nutrition per serving
Calories: 361 calCarbohydrates: 15 gProtein: 9 gFat: 29 gSodium: 601 mgFiber: 1 gSugar: 12 g
Broccoli Salad Permalink
🗓️ Day 2
- Hoagies (substitute your preferred deli meat and cheese)
- Cottage Cheese with Pineapple Tidbits
- Pan Sautéed Zucchini
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
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
🗓️ Day 3
- Slow Cooker Sticky Chicken (plan ahead to marinate overnight, save leftovers for Day 5, make broth)
- Peas and Carrots
- Buttered Spaetzle
Slow Cooker Sticky Chicken
Tender and delicious, Slow Cooker Sticky Chicken is easy to prepare and makes a delicious dinner while providing leftovers for use in a later meal.
Ingredients
- 1 large roasting chicken, about 5 lbs.
- 1 large onion, chopped
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 1 teaspoon white pepper
- 1 teaspoon thyme
- 1 teaspoon onion powder
- 1 teaspoon cayenne pepper
- 2 teaspoons paprika
- 4 teaspoons salt
Instructions
- In a small bowl, thoroughly combine everything except the chicken and chopped onion. Remove giblets from chicken, clean the cavity well and pat dry with paper towels.
- Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin.
- Place in a sealed marinating container and refrigerate overnight.
- When ready to roast chicken, stuff cavity with onions, and place in slow cooker.
- Cook on low for 5 hours or until cooked through. The pan juices will start to caramelize on the bottom of pan and the chicken will turn golden brown when it is ready.
- Use a meat thermometer to ensure that the meat is thoroughly cooked (165°F internal temperature).
- Let chicken rest about 10 minutes before carving.
Notes
Be sure to allow 10-24 hours for the chicken to marinate.
Nutrition per serving
Calories: 303 calCarbohydrates: 2 gProtein: 26 gFat: 21 gSodium: 1259 mgFiber: 1 gSugar: 1 g
Slow Cooker Sticky Chicken Permalink
Homemade Chicken Bone Broth
Homemade chicken bone broth is easy to make with the leftovers from a rotisserie or roast chicken, and it makes a rich and flavorful base for soups, stews, and other recipes calling for chicken broth.
Ingredients
- 1 roast chicken carcass
- 8 cups water
- 1 skin from roast chicken
Instructions
- Prepare the carcass by picking any remaining edible meat off of the bones and refrigerate the meat for use as leftovers.
- Place the bones and skin in a stock pot or crockpot, cover with water, and simmer covered for several hours (if using a crockpot, you can cook on low for 8 to 10 hours overnight).
- When the broth is ready, strain the broth and discard the bones and skin.
- Refrigerate the broth for several hours until the fat rises to the top and solidifies. Remove and discard the fat and use the broth as a base for soup.
Notes
Homemade broth differs from canned broth because the collagen in the bones creates a gelatinous texture—some cooks think they have done something wrong when they see this, but it’s actually a sign of a good, rich broth. When heated, the broth will once again become liquid.
Nutrition data is calculated using 1 lb. of chicken bones and 2 Tbsp. chicken fat for entire batch of broth.
Nutrition per serving
Serving: 1 cupCalories: 29 calFat: 3 gSodium: 13 mg
🗓️ Day 4
- Skillet Kielbasa
- Boiled Red Potatoes
- Seasoned Green Beans
Brown Sugar Kielbasa (Stove Top)
Four ingredients pack a flavorful punch in this quick and simple stove top Brown Sugar Kielbasa.
Ingredients
- 24 ounces beef Polska kielbasa
- 1 large onion
- 1 cup apple cider vinegar
- 1 cup light brown sugar
- parsley, optional for garnish
Instructions
- Thinly slice 1 large onion, and slice 24 ounces beef Polska kielbasa crosswise.
- In a large skillet, heat 1 cup apple cider vinegar and 1 cup light 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.
- Serve garnished with parsley if desired.
Video
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
Brown Sugar Kielbasa (Stove Top) 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 5
- Stovetop Chicken (use leftover chicken and broth from Day 3)
- Green Salad
Stovetop Chicken
This tasty stovetop chicken recipe is quick and easy and can be adapted to use what you have on hand—just about everything about it can be changed as needed or desired. Add more or less chicken, noodles, vegetables, or even broth, or change the vegetables and/or seasonings for variety or personal preference.
Ingredients
- 5 cups chicken broth
- 12 oz frozen egg noodles
- 8 oz. mushrooms, sliced
- 1 medium onion, chopped
- 1 Tbsp. butter
- 1 cup cooked chicken, chopped or shredded
- 1 condensed cream of chicken soup
- Preferred seasonings to taste, salt, pepper, adobo, Montreal Chicken Seasoning, etc.
- 1 Tbsp. corn starch if needed for thickening
Instructions
- Heat the broth in a large saucepan or pot.
- While it is heating, heat the butter in a fry pan and cook the onion and mushrooms.
- When the broth is boiling, add the egg noodles and cook according to package directions.
- In the last 5 minutes of cooking, add the chicken, onions, mushrooms, cream of chicken soup, seasonings. Stir gently until cream soup is mixed in and everything is heated through. If needed, add corn starch to thicken.
Notes
Variations:
Mexican – Use cumin and cilantro for seasonings and add any combination of corn, black olives, black beans, or green chilies; use corn tortilla strips instead of pasta (shorten cooking time)
Italian – Use Italian seasoning, basil, or oregano for seasonings and add any combination of tomatoes, sun-dried tomatoes, black olives, or roasted red peppers; use hearty pasta shapes like orecchiette instead of egg noodles
French – Use garlic salt for seasoning and add mushrooms, capers, lemon juice, and white wine; use linguini or fettuccine instead of egg noodles
Nutrition per serving
Calories: 363 calCarbohydrates: 51.52 gProtein: 18.98 gFat: 6.01 gSodium: 1145.99 mgFiber: 2.41 gSugar: 3.67 g
Stovetop Chicken Permalink
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