Week 5 Summary |
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Notes for this week |
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Day 1 |
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| Mediterranean Chicken with Pasta | Seasoned Green Beans | |
Day 2 |
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| Turkey & Swiss Hoagies | Fruit of Your Choice | |
Day 3 |
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| Meatball Stroganoff over Egg Noodles | Chinese Broccoli with Garlic Sauce | |
Day 4 |
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| Baked Garlic Parmesan Chicken | Buttermilk Biscuits | Apple Raisin Salad |
Day 5 |
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| Nacho Bar | ||
🗓️ Day 1
- Mediterranean Chicken with Pasta
- Seasoned Green Beans
Mediterranean Chicken with Pasta
Balsamic vinegar, feta cheese, and grilled chicken combine to create a perfect blend of flavors, and with grilled chicken from the freezer, it is a quick and delicious meal.
Ingredients
- 16 ounces shell or orecchiette pasta, cooked & rinsed
- 1 tablespoon light extra virgin olive oil
- ½ cup balsamic vinegar
- 14.5 ounce can diced tomatoes, drained
- 1 medium red bell pepper
- 1 medium onion
- 3 cups cooked chicken, cubed
- ¼ cup fresh basil, chopped (or 2-3 tsp. dried)
- salt and pepper to taste
- 4 ounces feta cheese, crumbled, plus extra for garnish
- ¼ cup shredded Parmesan cheese
Instructions
- Dice red pepper and onion; sauté in a tablespoon of oil.
- And chicken, tomatoes, and basil and mix well.
- In a bowl, combine cooked pasta and balsamic vinegar. Add to pan with chicken and vegetables.
- Season with salt and pepper then add feta and Parmesan cheeses.
- Toss well and serve immediately, garnishing with extra feta cheese.
Video
Notes
- Orecchiette pasta's hearty thickness is the perfect for this dish, but not all stores carry it. If you can't find it, pasta shells are the best substitution.
- This can be made vegetarian by omitting the chicken or using your favorite plant-based substitution.
Nutrition per serving
Serving: 1 bowlCalories: 528 calCarbohydrates: 67 gProtein: 33 gFat: 13 gSodium: 348 mgFiber: 4 gSugar: 9 g
Mediterranean Chicken with Pasta Permalink
🗓️ Day 2
- Turkey & Swiss Hoagies
- Fruit of Your Choice
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
🗓️ Day 3
- Meatball Stroganoff over Egg Noodles
- Chinese Broccoli with Garlic Sauce
Meatball Stroganoff over Egg Noodles
This easy stovetop meal has a traditional Stroganoff flavor and can be on the table in under 30 minutes.
Ingredients
- 1 ½ pounds frozen cooked meatballs, thawed
- 2 cups beef broth
- 8 ounces sliced mushrooms, drained
- 2 cups light sour cream
- 4 tablespoons flour
- 1 cup milk
- 2 tablespoons Dijon mustard
- 16 ounces wide egg noodles, cooked and drained
Instructions
- In a large pot, combine meatballs, broth, and mushrooms. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until meatballs are heated through.
- In a small bowl, stir together sour cream and flour.
- Whisk in milk and mustard.
- Stir sour cream mixture into meatballs.
- Cook and stir until thickened and bubbly, then cook and stir for 1 minute more.
- Serve over hot cooked egg noodles.
Notes
You can purchase frozen meatballs (I’m partial to the Costco brand) or use our bulk meatball recipe.
If you are a big fan of fresh mushrooms like I am, you can sauté 8 oz. sliced fresh mushrooms instead of canned for better texture and richer flavor.
Vegetarians can also enjoy this delicious dish by using vegetable broth and our vegetarian meatball recipe made with Beyond Beef products.
Nutrition per serving
Calories: 570 calCarbohydrates: 32 gProtein: 29 gFat: 36 gSodium: 653 mgFiber: 2 gSugar: 3 g
Meatball Stroganoff over Egg Noodles Permalink
Chinese Broccoli with Garlic Sauce
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.
🗓️ Day 4
- Baked Chicken Parmesan
- Easy Buttermilk Biscuits
- Apple Raisin Salad
Baked Chicken Parmesan
Chicken drumsticks are a kid favorite, and these breaded garlic chicken drumsticks are sure to please.
Ingredients
- 3 lbs. chicken drumsticks
- 1 cup bread crumbs
- ⅓ cup Parmesan cheese
- ¼ teaspoon oregano
- ¼ teaspoon pepper
- salt to taste
- 1 clove garlic, minced
- ¾ cup melted butter
- non-stick cooking spray
Instructions
- Preheat oven to 350°F.
- In a skillet, sauté garlic in about
2 tablespoon of butter. Add remaining butter to pan. Dip chicken pieces into garlic butter. - In a separate shallow dish, combine bread crumbs, cheese, oregano, pepper, and salt. Dredge chicken in bread crumb mixture. Place breaded chicken in lightly sprayed 9x13 baking pan and sprinkle remaining bread crumb mixture over top of chicken.
- Pour any remaining butter over the top of the chicken. Bake chicken for about 55 minutes or until chicken is no longer pink and juices run clear.
Nutrition per serving
Calories: 567 calCarbohydrates: 13 gProtein: 53 gFat: 32 gSodium: 598 mgFiber: 1 gSugar: 1 g
Baked Chicken Parmesan Permalink
Easy Buttermilk Biscuits
These 3 ingredient buttermilk biscuits from scratch yield consistent, delicious results.
Ingredients
- 4 cups self-rising flour
- ½ cup butter, softened
- 1-½ cups buttermilk
Instructions
- Combine flour and butter, cutting with a fork or using a mixer.
- Stir in buttermilk and mix well. Add more flour if too wet, more buttermilk if too dry.
- When dough is rolling consistency, knead a few times and turn out onto a floured surface. Roll out and cut with a biscuit cutter.
- Bake the biscuits on cookie sheet at 475° until brown, about 15 minutes (time will vary based on thickness).
Notes
If you do not have self-rising flour, you can make your own by combining 4 cups all-purpose flour with 2 Tbsp. baking powder and 1 tsp. salt.
Freezing Buttermilk Biscuits
You can freeze the biscuits either cooked or uncooked.
To freeze uncooked, place the biscuits in a single layer on a cookie sheet or other flat pan and put in the freezer for a few hours or until frozen. When frozen, place the biscuits into a dated freezer container for later use.
To freeze cooked biscuits, place biscuits into a dated freezer container for later use.
If assembling breakfast sandwiches for the freezer, slice cooked biscuits and fill as desired. Wrap each biscuit with freezer wrap and place biscuits in a freezer container.
To cook frozen biscuits:
If cooking thawed biscuits, follow normal cooking instructions.
To cook frozen biscuits, extend cooking time to about 25 minutes (cooking time will vary with thickness).
If reheating cooked biscuits, bake at 350ºF for about 20-25 minutes or until hot. If biscuits begin to brown too much, cover with foil for remaining cooking time.
To reheat breakfast sandwiches, wrap breakfast sandwich in a paper towel and heat in microwave for 2 minutes, then flip over and heat for an additional 1-2 minutes until heated through.
Nutrition per serving
Serving: 1 biscuitCalories: 135 calCarbohydrates: 18 gProtein: 3 gFat: 5 gSodium: 47 mgFiber: 1 gSugar: 1 g
Easy Buttermilk Biscuits Permalink
Apple Raisin Salad
Sweet, crisp apples mixed with celery and raisins are delicious with a simple dressing.
Ingredients
- 5 apples, cored and chopped into bite sized pieces
- 1 cup raisins
- ½ cup mayonnaise
- 2 stalks celery, finely chopped
- ¼ cup sugar
- 1 tablespoon lemon juice
Instructions
- Soak raisins in hot water to cover to soften for about 5 minutes, drain and dry on a paper towel. Combine apples, raisins, and celery in a bowl.
- In a separate bowl combine salad dressing, lemon juice, and sugar. Pour the dressing over the fruit mixture and stir.
- Refrigerate for about an hour to chill then serve.
Notes
If you use Miracle Whip, know that it is sweeter than mayonnaise and will result in a sweeter dressing.
If you chop the apples ahead of time, toss them with a little water and a teaspoon of lemon juice to keep them from browning.
Nutrition per serving
Calories: 233 calCarbohydrates: 36 gProtein: 1 gFat: 11 gSodium: 96 mgFiber: 4 gSugar: 18 g
Apple Raisin Salad Permalink
🗓️ Day 5
- Nacho Bar
Nacho Bar
A Nacho Bar is a great way to have a fun family meal where everyone gets to customize their dish to their liking. Lots of condiments and garnishes give everyone plenty to choose from to make nachos their favorite way.
Ingredients
- 3 cups dry pinto beans
- Water as needed for beans
- 1 lb. ground beef
- 6 Tbsp. taco seasoning mix, divided
- ⅓ cup water
- 1 ½ cups salsa
- 1 ½ cups sour cream
- 8 oz. shredded cheddar cheese
- 22 oz. tortilla chips
- additional toppings for nachos as desired (such as olives, tomatoes, green onions, jalapeño slices)
Instructions
- In a large pot, soak beans covered with water overnight.
- The next day, drain off water used to soak the beans and add 12 cups fresh water. Bring to a boil, then reduce heat to low and cook beans for 2½- 3 hours or until tender. When done, set aside.
- Brown the ground beef in a large frypan. When it is cooked through, add 2 Tbsp. taco seasoning and ⅓ cup water and simmer for 2 minutes. Add salsa and drained beans to taste and mix gently.
- Pour ground beef/bean mixture into a 9 x 13 inch baking dish. In a bowl, combine sour cream with remaining taco seasoning until well combined. Spread sour cream mixture evenly over beef mixture. Top with desired amount of cheese. Bake at 400°F for 20 minutes or until cheese is melted and bubbly.
- Serve with bowls of toppings and a large bowl of tortilla chips.
Notes
If you have cooked ground beef in the freezer, you can use that. If your stock is low, cook extra to stock the freezer.
If you'd like to prepare extra beans for the freezer, double the recipe and freeze in 2 cup portions with a little bit of bean juice from the pot in each bag.
Nutrition data uses 4 cups of pinto beans and does not include additional toppings.
Nutrition per serving
Calories: 618 calCarbohydrates: 60 gProtein: 26 gFat: 32 gSodium: 1616 mgFiber: 9 gSugar: 3 g
Nacho Bar Permalink
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