Week 5 Summary |
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Notes for this week |
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Day 1 |
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| Italian Flank Steak (save leftovers) | Roasted Potatoes | Brussels Sprouts |
Day 2 |
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| Swedish Meatballs | Egg Noodles | Green Beans |
Day 3 |
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| Beef with Broccoli (planned leftovers) | Rice | |
Day 4 |
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| Tex-Mex Chicken Corn Chowder | Baguette Slices | |
Day 5 |
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| Spinach Lasagna | Italian Bread | Salad |
🗓️ Day 1
- Italian Flank Steak
- Roasted Potatoes
- Brussels Sprouts
Italian Flank Steak
Not only is prep quick and easy for this marinated roast, but it is a good way to plan leftovers and use the remaining meat in a dish like Beef with Broccoli.
Ingredients
- 1.2 oz (2 pkgs) Italian Salad Dressing Mix
- 1 ½ Tbsp oil
- 1 ½ Tbsp lemon juice
- 2 lb. flank steak
Instructions
- In a small bowl, prepare the marinade by mixing together the dressing mix, oil, and lemon juice. Marinate steak in marinade overnight (or all day) in refrigerator.
- Grill or broil on medium heat about 5-7 minutes per side until done. Slice thinly across the grain and serve.
Nutrition
Calories: 189kcal | Carbohydrates: 2g | Protein: 24g | Fat: 8g | Sodium: 506mg | Sugar: 1g | Net Carbs: 2g
Italian Flank Steak Permalink
Roasted Red Potatoes
These roasted red potatoes are always a hit and they make amazing potato salad.
Ingredients
- 4 lbs. small red potatoes
- 2 Tbsp. olive oil
- 3 Tbsp. Italian seasoning such as Rosa Maria, affiliate link
Instructions
- Preheat oven to 425 degrees.
- Wash potatoes and half or quarter so that pieces are uniform in size. Dry with a paper towel as much as possible. Add olive oil and toss to coast. Sprinkle with seasoning and mix well.
- Bake, stirring periodically, for 25-30 minutes or until tender inside and somewhat crisp outside.
Notes
- This recipe makes enough potatoes to serve for a meal and use 2 lbs. in Roasted Red Potato Salad.
Nutrition
Calories: 165kcal | Carbohydrates: 32g | Protein: 4g | Fat: 3g | Sodium: 34mg | Fiber: 5g | Sugar: 3g | Net Carbs: 27g
Roasted Red Potatoes Permalink
🗓️ Day 2
- Swedish Meatballs
- Egg Noodles
- Green Beans
Swedish Meatballs
This quick and easy stovetop meal uses few ingredients and goes from prep to table in 20 minutes. You can buy frozen meatballs from the grocery store, or if you prefer to make your own, we have a bulk meatball recipe that is perfect for cooking ahead.
Ingredients
- 8 oz egg noodles
- 1 lb frozen cooked meatballs, thawed
- oil for sautéing if necessary
- 2 Tbsp butter
- 2 Tbsp flour
- 1 cup beef broth
- ½ tsp salt
- Dash cayenne pepper
- ½ tsp Worcestershire sauce
- 1 cup light sour cream, room temperature
Instructions
- Cook noodles according to package directions.
- Brown meatballs in a skillet using a small amount of oil if necessary.
- Combine remaining ingredients for sour cream sauce. Gently mix sour cream sauce into meatballs and heat thoroughly.
- Drain noodles when cooked and serve meatballs on cooked noodles.
Nutrition
Calories: 665kcal | Carbohydrates: 48g | Protein: 30g | Fat: 39g | Sodium: 688mg | Fiber: 2g | Sugar: 1g | Net Carbs: 46g
Swedish Meatballs Permalink
🗓️ Day 3
- Beef with Broccoli (planned leftovers)
- Rice
Easy Beef with Broccoli using Leftover Steak
Easy Beef with Broccoli stir fry with homemade ginger-soy sauce is a perfect meal to make with leftover steak or London Broil.
Ingredients
- 3 Tbsp cornstarch, divided
- ½ cup water plus 2 tbsp water, divided
- ½ tsp garlic powder
- 1 lb. cooked steak, London broil, or firm cut of roast, sliced and cut into bite size pieces
- 2 Tbsp vegetable oil, divided
- 4 cups broccoli florets
- ⅓ cup soy sauce
- 2 Tbsp brown sugar
- 1 tsp ground ginger
- 2 cups rice, cooked according to package directions
Instructions
- Combine 2 Tbsp cornstarch, 2 Tbsp water, and garlic powder in a large bowl and mix thoroughly. Add cooked London Broil and toss until well coated.
- Heat 1 Tbsp of oil in a large skillet; add leftover steak and stir fry until reheated, about 1 minute.
- Remove meat from skillet. Heat remaining oil in pan; add broccoli, stir-frying for about 5 minutes.
- In a small bowl, mix together soy sauce, brown sugar, ginger, and remaining 1 Tbsp of cornstarch and remaining water; add soy mixture and cooked beef to skillet.
- Cook for 2-5 minutes, stirring frequently.
- Serve over cooked rice.
Notes
If you like sesame oil, you might add a tiny bit to the cooking oil at the beginning (I would start with ¼ tsp. and then add to taste—a little sesame oil goes a long way).
It's important to add the cornstarch as directed. If mixed directly into the hot liquid in the pan, it will clump and not thicken. Making a slurry with cold or room temperature liquid before adding to the heat is the proper way to thicken with cornstarch.
Nutrition
Calories: 506kcal | Carbohydrates: 74g | Protein: 30g | Fat: 9g | Sodium: 953mg | Fiber: 3g | Sugar: 6g | Net Carbs: 71g
Easy Beef with Broccoli using Leftover Steak Permalink
🗓️ Day 4
- Tex-Mex Chicken Corn Chowder
- Baguette Slices
Tex-Mex Chicken Corn Chowder
This cheesy chicken corn chowder is an easy weeknight meal. If you have leftover chicken, you can have this soup ready in just a few minutes.
Ingredients
- 2 cups chicken, chopped into bite size pieces
- 2 Tbsp oil
- 1 tsp garlic cloves, minced
- 1 ½ cups chicken broth
- 2 cups half & half
- 3 cups Monterey jack cheese, shredded
- 29.5 oz canned creamed style corn
- 4.5 oz can diced green chilies, drained & rinsed
- 4 oz jar pimientos, diced
- fresh cilantro, chopped
- tortilla chips for garnish
Instructions
- In a large pot, sauté chicken in oil until cooked through. Add garlic and sauté for 1-2 minutes.
- Add chicken broth; bring to boil. Reduce heat and cover. Simmer for 5 minutes.
- Add half & half, cheese, corn, and green chilies. Cook and stir gently over low heat until the cheese is melted, making sure to reduce heat if you notice any sticking on the bottom of the pan. Stir in pimiento.
- Serve immediately. Garnish with tortilla chips and cilantro, if desired.
Notes
If you are using cooked chicken, you only need to sauté it long enough to reheat it so you can add the garlic at the same time you add the chicken.
Nutrition
Calories: 510kcal | Carbohydrates: 32g | Protein: 23g | Fat: 35g | Sodium: 1034mg | Fiber: 3g | Sugar: 6g | Net Carbs: 29g
Tex-Mex Chicken Corn Chowder Permalink
🗓️ Day 5
- Spinach Lasagna
- Italian Bread
- Salad
Slow Cooker Spinach Lasagna
This easy spinach lasagna recipe doesn't require pre-cooking the noodles, making prep a snap. It could be turned into a casserole if you substitute another kind of pasta for the noodles—ziti would work well.
Ingredients
- 16 oz. box lasagna noodles
- 32 oz. jar marinara sauce
- 1 cup mozzarella cheese
- 8 oz. container ricotta cheese
- 4 cups fresh spinach
- ½ cup water
- non-stick cooking spray
Instructions
- Spray bottom and sides of a slow cooker with non-stick spray. Spread a few spoonfuls of sauce on the bottom of slow cooker to avoid noodles sticking.
- Break uncooked lasagna noodles into pieces; place ⅓ of the broken lasagna noodles in a layer on bottom of the pot. Pour about ⅓ of the sauce evenly over the noodles. Next, place ½ of the ricotta and ⅓ of the mozzarella over the sauce. Place ½ of the spinach on top of the cheese. Place a few spoonfuls of sauce lightly over the spinach.
- Repeat the layers starting with the broken noodles, then sauce, cheeses, spinach, and a little more sauce. Finally, layer the last ⅓ of the broken noodle pieces over the top. Cover noodles completely with remaining sauce. Sprinkle remaining mozzarella cheese over the top.
- Pour water around the edges; cover and cook on low for 3 hours.
Nutrition
Calories: 332kcal | Carbohydrates: 50g | Protein: 16g | Fat: 8g | Sodium: 722mg | Fiber: 4g | Sugar: 7g | Net Carbs: 46g
Slow Cooker Spinach Lasagna Permalink
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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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