Week 49 |
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Notes for this week |
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Day 1 |
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| Cowboy Hot Dogs | Baked Beans | Raw Vegetables with Ranch Dressing |
Day 2 |
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| Crockpot Roast Beef and Gravy | Rice | Steamed Broccoli |
Day 3 |
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| Chicken Divan | Glazed Baby Carrots | French Bread |
Day 4 |
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| Tuna Casserole | Fruit of Your Choice | Cottage Cheese |
Day 5 |
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| Savory One-Pot Shrimp with Rice | Sugar Snap Peas | Green Salad |
🗓️ Day 1
- Cowboy Hot Dogs (cook onions for freezer stock)
- Baked Beans
- Raw Vegetables with Ranch Dressing
Cowboy Hot Dogs
Grilled onions and cheddar cheese dress up hot dogs in this easy weeknight dinner.
Ingredients
- 6 beef franks
- 6 hot dog buns
- 1 onion, sliced
- 1 Tbsp. oil
- Mayonnaise
- Deli style mustard
- BBQ Sauce
- Shredded cheddar cheese
Instructions
- Grill or fry hot dogs. While hot dogs are cooking, sauté onion in oil over medium heat until browned.
- If desired, heat buns. Serve hot dogs with desired toppings.
Notes
Calories are based on one hot dog in a bun topped with 1 tsp. mayonnaise, ⅙ of the sautéed onion, and 1 Tbsp. shredded cheddar cheese.
Nutrition per serving
Calories: 356 calCarbohydrates: 24 gProtein: 12 gFat: 24 gSodium: 753 mgFiber: 1 gSugar: 4 g
Cowboy Hot Dogs Permalink
🗓️ Day 2
- Crockpot Roast Beef and Gravy
- Rice
- Steamed Broccoli
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
🗓️ Day 3
- Chicken Divan
- Glazed Baby Carrots
- French Bread
Chicken Divan
This popular chicken and broccoli casserole is a delicious way to use leftover chicken.
Ingredients
- 1 pound cooked boneless skinless chicken, chopped
- 21 ounces condensed cream of chicken soup
- 1 cup mayonnaise
- ½ cup shredded cheddar cheese
- 1 Tbsp. lemon juice
- ½ tsp. curry powder
- 16 ounces pkg. frozen chopped broccoli, steamed
- 14 ounces Pepperidge Farm stuffing mix
Instructions
- Combine soup and cheese in a sauce pan and heat until melted. Remove from heat and add mayonnaise, lemon juice, and curry, mixing well.
- Prepare a 9x12 casserole dish with non-stick cooking spray, and layer broccoli, chicken, and soup and cheese mixture. Cover with stuffing mix.
- Bake at 350° for 30 minutes or until bubbly.
Notes
Use cooked chicken from your freezer stock if you have it (prep time does not include cooking the chicken).
Nutrition per serving
Calories: 715 calCarbohydrates: 56 gProtein: 30 gFat: 41 gSodium: 1903 mgFiber: 4 gSugar: 7 g
Chicken Divan Permalink
Glazed Baby Carrots
Tender and sweet baby carrots coated with a glaze of honey, brown sugar, and butter with a hint of salt
Ingredients
- 1 lb. baby carrots
- 2 Tbsp. brown sugar
- 2 Tbsp. butter
- 2 Tbsp. honey
- Salt to taste
Instructions
- Cook carrots by steaming to your tenderness preference.
- Place remaining ingredients in a serving bowl and mix well.
- Add steamed carrots to the bowl while still hot. Toss gently until coated with glaze.
Nutrition per serving
Calories: 115 calCarbohydrates: 18 gProtein: 1 gFat: 5 gSodium: 115 mgFiber: 3 gSugar: 15 g
Glazed Baby Carrots Permalink
🗓️ Day 4
- Easy Tuna Casserole
- Fruit of Your Choice
- Cottage Cheese
Tuna Casserole
Mix and bake this easy tuna casserole in under 30 minutes (the tuna can be swapped out with chicken if you have picky eaters).
Ingredients
- 2 cans water-packed tuna, drained
- ¼ cup chopped onion
- 1 cup frozen peas
- ¼ cup chopped carrot
- 1 can condensed cream of mushroom soup
- 3 cups egg noodles, cooked and drained
- ½ cup milk
- salt and pepper to taste
Instructions
- Mix all ingredients except noodles in a bowl; fold in cooked and drained noodles.
- Bake at 350°F for 20 minutes or until bubbly.
Notes
If your family doesn't care for tuna, you can substitute cooked chicken (either canned or from your freezer stock) for this dish, or you can add more vegetables and omit the meat altogether.
Nutrition per serving
Calories: 272 calCarbohydrates: 33 gProtein: 24 gFat: 5 gSodium: 1323 mgFiber: 3 gSugar: 5 g
Tuna Casserole Permalink
🗓️ Day 5
- Savory One-Pot Shrimp with Rice
- Sugar Snap Peas
- Green Salad
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.
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
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
Sautéed Sugar Snap Peas
A quick sauté in butter with a dash of sugar is all it takes to make perfect fresh sugar snap peas
Ingredients
- 8 oz sugar snap peas, raw
- 2 teaspoon butter
- 1 teaspoon sugar
Instructions
- Melt butter in a small fry pan.
- Add sugar snap peas and cook for a couple of minutes, stirring frequently, until peas are covered with butter.
- Sprinkle with sugar and continue cooking, stirring frequently, until peas are tendercrisp and bright green.
Nutrition per serving
Calories: 61 calCarbohydrates: 7 gProtein: 2 gFat: 3 gSodium: 27 mgFiber: 2 gSugar: 4 g
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