Meal Plan for Week 49 (Group 2)

🗓️ Day 1

• Easy Orecchiette Florentine
• Italian Bread with Olive Oil for Dipping
• Green Salad with Italian Dressing

Easy Orecchiette Florentine

Hearty orecchiette pasta combines with chicken, roasted red peppers, spinach, and Alfredo sauce for a satisfying Italian-style meal.

5 from 1 vote

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Cook Time 15 mins

Total Time 15 mins

Course Main Dish

Cuisine Italian

Servings 6 servings

Calories 561

Ingredients

  

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• 1 tablespoon butter
• 1 onion, sliced
• 6 slices turkey bacon, cooked & chopped
• 12 oz jar roasted red bell peppers, sliced
• 1 lb bag orecchiette pasta
• 1-½ cups cooked chicken
• 1 bag baby spinach
• 15 oz jar Alfredo sauce
• Freshly grated Parmesan cheese for garnish, optional

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Instructions

• Cook pasta according to package instructions.
• While pasta is cooking, melt butter in a large fry pan. Sauté onion and chopped turkey bacon in butter until onion is translucent and tender.
• Add roasted bell peppers, cooked chicken, and entire bag of spinach and cook over medium heat until spinach is wilted.
• By now your pasta should be done. Drain and rinse, then add pasta to pan with vegetables and chicken.
• Pour the Alfredo sauce over all and stir until coated.
• Heat through, garnish with Parmesan cheese, and serve immediately.

Notes

If you don't have orecchiette pasta, you can use shell pasta, but orecchiette is worth searching out. I find that Lidl and Aldi often carry it, and even Walmart sometimes stocks it in the Sam's Choice brand.

Nutrition per serving

Calories: 561 calCarbohydrates: 64 gProtein: 27 gFat: 21 gSodium: 1643 mgFiber: 4 gSugar: 4 g

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🗓️ Day 2

• Marinated Grilled Chicken
• Stovetop Creamed Corn
• Oven Roasted Broccoli

Marinated Grilled Chicken

Bulk cooking chicken saves time on busy nights when you need to get dinner on the table in a hurry, and using grilled marinated chicken adds a depth of flavor not found in baked or sautéed chicken when you add it to recipes.

5 from 3 votes

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Prep Time 30 mins

Cook Time 25 mins

Total Time 55 mins

Course Main Dish

Cuisine American

Servings 16 servings

Calories 165

Ingredients

  

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• 4 pounds boneless skinless chicken breasts
• ½ cup red wine vinegar
• 1 cup soy sauce or tamari
• ½ cup vegetable oil
• 2 teaspoons oregano
• 1 teaspoon basil
• 1 teaspoon garlic salt or Adobo
• ½ teaspoon pepper

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Instructions

• Place marinade with chicken in a marinating container and marinate overnight.
• Grill chicken until it reaches 160° at the thickest part, or until white all the way through and juices run clear. If you do not have a grill, you can bake the chicken in the oven.
• Serve 1 portion of the chicken for dinner and chop and freeze the rest for use in soups, casseroles, and stove top meals.

Notes

Prep time includes the time spent chopping and bagging the extra chicken for the freezer.

Gluten-free: If you need this recipe to be gluten-free, be sure to use tamari (which is naturally gluten-free) or a gluten-free soy sauce.

Nutrition per serving

Serving: 4 oz.Calories: 165 calCarbohydrates: 1 gProtein: 25 gFat: 6 gSodium: 610 mgFiber: 1 gSugar: 1 g

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Stovetop Creamed Corn

Creamed Corn is a delicious blend of corn kernels and milk, simmered on the stovetop to make a creamy, slightly sweet, classic corn side dish.

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Ingredients

 

• 2 tablespoons Salted Butter
• ¼ cup Yellow Onion, diced
• ½ cup Milk
• 1 tablespoon Flour
• 5 cups Corn Kernels, frozen, canned, or fresh
• ¼ teaspoon Salt
• ⅛ teaspoon Ground black pepper
• ½ cup heavy whipping cream

Notes

Get the instructions and full recipe at Home. Made. Interest.

Recipe created by Home. Made. Interest.

Oven Roasted Broccoli in Dijon Pesto Vinaigrette

Oven Roasted Broccoli in Dijon Pesto Vinaigrette is SO flavorful and easy to prepare it is literally guaranteed that anyone you serve this recipe to will love it.

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Ingredients

 

• 1 10 oz pkg fresh broccoli florets
• 3 Tbs extra virgin olive oil
• 1 Tbs Dijon mustard
• 1 Tbs prepared pesto sauce
• 2 teaspoon white wine vinegar
• good pinch kosher salt
• pinch fresh cracked pepper
• ¼ cup pine nuts

Notes

For full recipe and instructions, visit Erica's Recipes.

Recipe created by Erica's Recipes

🗓️ Day 3

• Easy Beef Empanadas
• Baby Corn Salad with Broccoli
• Restaurant-Style Mexican Rice

Easy Baked Beef Empanadas

Easy Beef Empanadas make it look like you spent all day in the kitchen but are easy and delicious. They make a great freezer meal, too—make extra to freeze!

5 from 1 vote

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Prep Time 45 mins

Cook Time 25 mins

Total Time 1 hr 10 mins

Course Main Dish

Cuisine Mexican

Servings 18 empanadas

Calories 303

Equipment

Turnover press

Rolling Pin

Pastry mat

Ingredients

  

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• 3 cups cooked ground beef, from the freezer, thawed
• 2 tablespoons taco seasoning mix
• ⅓ cup water
• 15.25 oz. canned corn, drained
• ½ onion, chopped and sautéed
• 1 cup cheddar cheese, shredded
• 1 cup salsa
• 4 pie crust dough portions, unbaked

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Instructions

• If your cooked ground beef is not already taco-seasoned, simmer it with the taco seasoning and water for 2 minutes, stirring occasionally. If it is already seasoned, skip this step.
• In a large bowl, combine all of the ingredients except the pie crust dough.
• Roll the pie crust dough out to about 1/16" thick. It's best to cut one 8" circle and make a test empanada before cutting out all of the circles to be sure that your thickness works well for folding and sealing. It's easy to make the dough too thin, resulting in a frustrating experience when filling and sealing.
• When you are satisfied with the thickness of the dough, cut 18 individual circles approximately 8" in diameter.
• Fill each crust with ⅓ cup of the filling. Fold crust over and seal, cutting off any extra dough if necessary. Bake at 375°F for approximately 25 minutes, or until crust is light brown and crispy. Serve with queso dip or salsa.
• To freeze, place unbaked empanadas in a single layer on a cookie sheet and freeze. When frozen, place in freezer containers and label with the following information: “Thaw. Bake at 375°F approximately 25 minutes, or until crust is light brown and crispy. Serve with queso dip or salsa.”

Notes

1. Nutrition data is per empanada.
2. You can substitute pie crusts from the refrigerated section of the grocery store for the bulk pie crusts if you prefer.
3. Making empanadas, dumplings, and turnovers is much easier with a turnover press. This turnover press set from Amazon (affiliate link) comes with 5 presses of varying sizes ranging from 2-½” to 7″:
   
4. If you use the 7" press (which is the largest size press I can find), you'll need to use slightly less than ⅓ cup of filling in each empanada but will be able to get 2-3 more empanadas out of the recipe.
5. To use the press, use the side without the fluting to press into the dough to cut out your circles. Once your circles are cut out, place them on the fluted side of the press, add the filling, then close the press to seal the edges. Make sure that your dough is not too thin (thin dough will sink in the center when filled, pulling away from the edges and causing a poor seal).

Nutrition per serving

Calories: 303 calCarbohydrates: 25 gProtein: 8 gFat: 18 gSodium: 616 mgFiber: 1 g

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Baby Corn Salad with Broccoli

Quick and easy, Baby Corn Salad with Broccoli is a change from the usual green salad without a lot of extra prep. Use bottled salad dressing to save work or substitute your favorite homemade version.

4.50 from 2 votes

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Prep Time 10 mins

Total Time 10 mins

Course Salad

Cuisine American

Servings 6 servings

Calories 180

Ingredients

  

.5x1x2x3x

• 1 head romaine lettuce, torn into bite-sized pieces
• 2 cups fresh broccoli florets
• 15 oz. can cut baby corn, rinsed and drained
• 6 slices turkey bacon, cooked and crumbled
• ½ cup Italian dressing

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Instructions

• Rinse and dry the produce.
• Combine the romaine, broccoli, and corn, in a salad bowl and toss with Italian dressing.
• Sprinkle crumbled bacon on top.

Nutrition per serving

Calories: 180 calCarbohydrates: 20 gProtein: 8 gFat: 9 gSodium: 525 mgFiber: 3 gSugar: 6 g

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Restaurant Style Mexican Rice

Liven up plain white rice with deliciously easy restaurant-style Mexican rice. Its aromatic Mexican-style base with the traditional addition of mixed vegetables will have you going back for seconds! Use it alone as a side dish for your favorite Mexican dishes or in place of white rice in burrito wraps or bowls for extra flavor.

5 from 1 vote

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Prep Time 5 mins

Cook Time 30 mins

Total Time 40 mins

Course Side Dish

Cuisine Gluten-free, Mexican

Servings 6 servings

Calories 218

Ingredients

  

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• 1 tablespoon oil
• 1 ½ cups long-grain white rice
• 2 cloves garlic, minced
• ¾ cup diced yellow onion
• 1 ½ teaspoons cumin
• 2 tablespoons chicken bouillon
• 4 ounces tomato sauce
• 3 ½ cups water
• ⅔ cup frozen mixed vegetables

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Instructions

• In a mesh strainer, rinse the rice until the water runs clear. Drain well.
• In a large skillet heat oil and add rice. Cook until the rice starts to appear somewhat glossy.
• Once browned, add garlic, onion, cumin, bouillon, and tomato sauce and stir to mix.
• Add water and frozen vegetables and stir gently.
• Bring to a boil, then reduce heat to low and simmer covered until all the liquid is absorbed, about 20 to 25 minutes.

Notes

Vegetarian Adaptation: Substitute vegetable soup base or Better Than Bouillon No Chicken Base (affiliate link) for chicken bouillon. The No Chicken Base is the closest flavor to real chicken soup base that I have found, and it really enhances my vegetarian dishes. A beef version (affiliate link) is also available.

Gluten-free: Some bouillon contains wheat or rye. Check your labels or buy certified GF bouillon.

Nutrition per serving

Calories: 218 calCarbohydrates: 43 gProtein: 5 gFat: 3 gSodium: 139 mgFiber: 2 gSugar: 2 g

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🗓️ Day 4

• Slow Cooker White Chicken Chili
• Bread of Your Choice
• Hot Fudge Cake

Slow Cooker White Chicken Chili

Using leftover marinated, grilled chicken is the secret to this flavorful and comforting white chicken chili. Slow Cooker White Chicken Chili will tempt you with its fantastic aroma as the chicken, beans, corn, herbs, and spices simmer in the crockpot.

5 from 1 vote

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Prep Time 10 mins

Cook Time 5 hrs

Total Time 5 hrs 10 mins

Course Main Dish

Cuisine Gluten-free, Tex-Mex

Servings 8 bowls

Calories 324

Equipment

Slow Cooker

Ingredients

  

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• 4 cups marinated, grilled chicken, chopped
• 3 cans great northern beans (15.5 ounces each), drained and rinsed
• 1 cup yellow onion, chopped
• 2 teaspoons garlic, minced
• 2 cups canned or frozen yellow corn, thawed and drained
• 2 teaspoons ground cumin
• 1 tablespoon garlic salt
• 1 teaspoon oregano
• ½ teaspoon smoked paprika
• ¼ teaspoon Tabasco sauce
• 3 tablespoons chopped fresh cilantro, divided
• 32 ounces vegetable or chicken broth
• 1 avocado, sliced (for garnish)

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Instructions

• Place the chicken, beans, onion, garlic, corn, cumin, garlic salt, oregano, smoked paprika, Tabasco sauce, and 2 tablespoons of cilantro in slow cooker.
  
• Pour broth over ingredients and stir gently.
• Cover and cook on low for 4 ½ to 5 ½ hours (this may vary depending on how hot your slow cooker cooks). If necessary, add water.
  
• Serve garnished with remaining chopped cilantro and sliced avocado if desired.

Notes

1. You could use any cooked chicken in this recipe, but the marinated, grilled chicken is what gives this crockpot white chicken chili its distinct flavor. It's worth the extra effort, and planned leftovers are always a good addition to a meal plan. You can save lots of time by doing prep work like this in bulk and freezing the prepared ingredients. You can find out more about this way of cooking by reading the our meal plan primer.
2. Vegetarian. For a vegetarian version, add a second variety of beans in place of the chicken and use vegetable broth. A dash of liquid smoke will help add some of the flavor lost from not using the grilled chicken, or you could marinate and grill vegetables in place of the chicken.
3. Gluten-free. As long as tamari is used in the chicken marinade instead of soy sauce, this recipe is gluten-free as written.

Nutrition per serving

Calories: 324 calCarbohydrates: 27 gProtein: 32 gFat: 11 gSodium: 2020 mgFiber: 8 gSugar: 4 g

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Hot Fudge Cake

This delectable Hot Fudge Cake is easy to make and you probably have the ingredients for this gooey chocolate treat in your pantry!

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Prep Time 10 mins

Cook Time 40 mins

Total Time 50 mins

Course Dessert

Cuisine American

Servings 4 servings

Calories 296

Ingredients

  

.5x1x2x3x

• Nonstick cooking spray
• 1 cup flour
• ¼ teaspoon salt
• 4 tablespoons cocoa powder, divided
• 2 teaspoons baking powder
• ¼ cup sugar
• ½ cup milk
• 2 tablespoons shortening
• 4 tablespoons brown sugar
• 2 cups hot water
• Whipped cream or ice cream for garnish, optional

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Instructions

• Spray an 8x8 inch baking dish with nonstick cooking spray.
• Mix flour, salt, 2 tablespoons cocoa powder, baking powder, and sugar in a bowl.
• Stir in milk and shortening (this will be very thick).
• Press into the prepared baking dish to make a “crust”.
• Mix brown sugar and 2 tablespoons cocoa, sprinkle over “crust”. Pour 2 cups hot water on top without mixing.
• Bake at 350°F for 40 minutes.
• Serve hot or warm with optional whipped cream or ice cream.

Notes

Nutrition data does not include whipped cream or ice cream.

Nutrition per serving

Calories: 296 calCarbohydrates: 53 gProtein: 5 gFat: 8 gSodium: 172 mgFiber: 3 gSugar: 26 g

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🗓️ Day 5

• Freezer-Friendly Penne Pasta Bake
• Fruit of Your Choice
• Roasted Green Beans

Freezer-Friendly Penne Pasta Bake

Let go of the ordinary with the distinctive flavor of our delicious freezer-friendly Penne Pasta Bake! Traditional red sauce is replaced with a creamy combination of brown gravy, spaghetti sauce, and half & half and flavored with garlic, herbs, and cheese.

5 from 2 votes

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Prep Time 5 mins

Cook Time 35 mins

Total Time 40 mins

Course Main Dish

Cuisine Italian

Servings 8 servings

Calories 357

Ingredients

  

.5x1x2x3x

• 2 tablespoon olive oil
• 1 lb. ground beef, browned
• 3 cloves garlic, minced
• ¾ cup spaghetti sauce
• ¾ cup brown gravy
• ½ cup half and half
• ¼ cup Parmesan cheese, shredded
• 1 teaspoon oregano
• ½ teaspoon rosemary
• salt and pepper to taste
• 12 oz. penne pasta
• 1 cup mozzarella cheese, shredded
• non-stick cooking spray

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Instructions

• Preheat oven to 350°F.
• Cook pasta according to package directions.
• While pasta is cooking, sauté garlic in oil over low heat for 1-2 minutes in a large fry pan.
• Add all remaining ingredients except mozzarella cheese and pasta and simmer for 10 minutes.
• Add pasta and mix gently. Pour mixture into a prepared baking dish and sprinkle the top with mozzarella cheese.
• Bake at 350°F for 25 minutes.

Notes

This pasta dish freezes well so you may want to double the ingredients on your shopping list and make an extra pan for the freezer. Prepare your recipe for the freezer, but do not bake. Wrap with foil or freezer paper and label with "Penne Pasta Bake: Thaw and bake at 350°F for 25 minutes."

Nutrition per serving

Calories: 357 calCarbohydrates: 36 gProtein: 23 gFat: 13 gSodium: 428 mgFiber: 2 gSugar: 3 g

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Roasted Green Beans

These Roasted Green Beans are simple to make and absolutely irresistible! We often make this baked green beans recipe for a quick side dish for weeknight dinners.

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Ingredients

 

• 1 pound fresh green beans
• 1 tablespoon olive oil
• salt and pepper

Notes

Find the full recipe with instructions at Kristine's Kitchen.

Recipe created by Kristine's Kitchen