Week 51 |
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Notes for this week |
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Day 1 |
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| Broiled Tilapia Parmesan | Rice Pilaf | Mixed Vegetables |
Day 2 |
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| Baked Skillet Chicken | Spinach and Garlic Sautéed in Butter | Garlic Cheese Bread |
Day 3 |
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| Black Bean Soup | Tortilla Chips with Salsa and Guacamole | |
Day 4 |
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| Chicken Tetrazzini | Green Salad | |
Day 5 |
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| Mexican Ravioli | Fruit Cocktail | |
🗓️ Day 1
- Broiled Tilapia Parmesan
- Rice Pilaf
- Mixed Vegetables
Broiled Tilapia Parmesan
Broiled Tilapia Parmesan is a delicious and quick dinner using ingredients you can keep on hand.
Ingredients
- 2 pounds frozen tilapia fillets, thawed
- ½ cup Parmesan cheese, shredded or grated
- 2 Tbsp. butter, softened
- 3 Tbsp. mayonnaise
- 2 Tbsp. lemon juice
- ¼ tsp. dried basil
- ¼ tsp. ground black pepper
- ⅛ tsp. onion powder
- ⅛ tsp. celery salt
Instructions
- Preheat oven broiler.
- Line pan with foil and lightly spray with non-stick cooking spray.
- Mix together all ingredients except fish in a small bowl and set aside.
- Arrange fillets in a single layer on prepared pan. Broil a few inches from the heat for 2 or 3 minutes. Flip fillets over and broil for 2 or 3 minutes more.
- Remove fillets from oven and coat with Parmesan mixture on top side. Flip and coat other side. Continue broiling until fish flakes easily with a fork, about 2 minutes more.
Notes
If your fish is frozen, thaw it by placing it in cold water in the sink for about 30 minutes, changing water once.
Nutrition per serving
Calories: 199 calCarbohydrates: 1 gProtein: 25 gFat: 11 gSodium: 251 mgFiber: 1 gSugar: 1 g
Broiled Tilapia Parmesan Permalink
Rice Pilaf
Homemade rice pilaf is a tasty side dish that is easy to put together while baking a main dish.
Ingredients
- 8 Tbsp. butter
- 7 oz. vermicelli, broken into small pieces
- 2 c. long grain white rice
- 4 c. water
- 2 tsp. granulated chicken bouillon
- 1 Tbsp. dried parsley
- 1 Tbsp. dried onion flakes
- Salt and pepper to taste
Instructions
- In a large pan, melt the butter over medium heat. Add the vermicelli and brown until golden, about 5 minutes.
- Add the rice and stir until coated with butter, about 2 minutes.
- Add the remaining ingredients and stir well to combine. Bring to a boil, then turn heat to low.
- Cover and let cook until all the liquid is absorbed, about 25 minutes, stirring occasionally.
- Fluff with a fork and serve.
Nutrition per serving
Calories: 342 calCarbohydrates: 57 gProtein: 5 gFat: 10 gSodium: 603 mgFiber: 1 gSugar: 1 g
🗓️ Day 2
- Baked Skillet Chicken (save leftover chicken for Day 4)
- Spinach and Garlic Sautéed in Butter
- Garlic Cheese Bread
Baked Skillet Chicken
Savory seasonings and a quick sear make this easy baked chicken delicious. It is a great meal to double and serve half for dinner and chop and freeze the other half—cooked chicken in the freezer makes soups, stews, casseroles, and stir fry quick and easy.
Ingredients
- 1-½ lbs. boneless skinless chicken breasts
- 2 tablespoon olive oil
Rub
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
Instructions
- Preheat oven to 350°F.
- Mix spices in a small bowl. Rub seasoning mix onto chicken to coat.
- Heat olive oil in a large skillet over medium-high heat. Sear chicken 2 minutes per side.
- Place in a lightly sprayed baking dish and bake for 30 minutes or until juices run clear.
- Let the chicken sit on a plate 5-10 minutes before serving. Chop, cube or shred any extras to restock your freezer with cooked chicken.
Notes
If you have an oven-safe skillet, this can go straight into the oven after searing without changing pans. You may want to add a little extra olive oil to avoid burning if you are baking it in the same skillet you use for searing.
Nutrition per serving
Calories: 260 calCarbohydrates: 1 gProtein: 36 gFat: 11 gSodium: 489 mgFiber: 1 gSugar: 1 g
Baked Skillet Chicken Permalink
Sautéed Spinach and Garlic
Ingredients
- 1-½ Tbsp. butter
- 16 oz. fresh baby spinach, washed and dried
- 2-3 cloves garlic, minced
- Salt to taste
Instructions
- Melt butter in a skillet and sauté minced garlic for a couple of minutes.
- Add spinach and stir it into the garlic just until it starts to wilt. Add salt and serve.
Nutrition per serving
Calories: 42 calCarbohydrates: 5 gProtein: 3 gFat: 2 gSodium: 394 mgFiber: 2 gSugar: 1 g
🗓️ Day 3
- Black Bean Soup
- Tortilla Chips with Salsa and Guacamole
Black Bean Soup
Black beans are one of my favorite beans – they go well with corn and tomatoes in cold salads as well as hot sides, but the king of all black bean recipes is black bean soup.
Ingredients
- 1 lb. prepared dried black beans, ⅔ cup liquid reserved
- 28 oz vegetable broth (or 2 tablespoons + 1 teaspoon no chicken soup base with 28 ounces of water)
- 1 onion, diced
- 1 bell pepper, diced
- 2 Tbsp. oil
- 10 oz tomatoes and green chilies, drained
- 3 cloves garlic, minced
- 1-2 tsp. cumin
- 1 tsp. salt
- 2 tsp. black pepper, freshly ground
- 2 tsp. lime juice
- Sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish
Instructions
- Sauté onion and bell pepper in oil in a skillet.
- While the vegetables sauté, combine ½ of the prepared beans with all of the reserved liquid and the broth in a large soup pot. Using an immersion blender, puree the beans.
- When onions and peppers are tender, add them to the pureed beans in the soup pot along with the remaining beans, garlic, tomatoes and green chilies, lime juice, and seasonings. Stir gently and simmer until soup is hot and flavors are blended, about 30-45 minutes.
- Serve with sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish.
Notes
Prepared dried black beans are the base for the black bean soup, so if you need to make them make sure you soak them the night before. Dried beans are much cheaper than canned and easy to make, and you may wish to double the beans that you cook to freeze for later use.
Puréeing half of the beans and keeping the other half whole will give this soup a nice texture with a smooth base.
Don't try to substitute canned beans for the soup as they are not as tender as those cooked from dried, so the consistency will alter the texture of the soup.
Nutrition facts do not include garnishes.
If you like this soup, try a similar mixture without the broth to make a thick bean dip for corn chips.
Nutrition per serving
Calories: 339 calCarbohydrates: 54 gProtein: 18 gFat: 6 gSodium: 814 mgFiber: 13 gSugar: 4 g
Black Bean Soup Permalink
🗓️ Day 4
- Chicken Tetrazzini (use leftover chicken from Day 2)
- Green Salad
Chicken Tetrazzini
Rich and creamy Chicken Tetrazzini is a colorful and tasty weeknight dinner. Using cooked chicken from the freezer makes this tasty dish a snap to prepare.
Ingredients
- 10 oz. spaghetti, cooked and drained
- 3 C shredded cheddar jack cheese, divided
- 3 Tbsp. butter
- 1 onion, diced
- 1 red bell pepper, diced
- 10 oz. condensed cream of mushroom soup
- 10 oz. condensed cream of chicken soup
- 1 soup can milk
- 2 cups cooked chicken, diced
- salt & pepper to taste
- non-stick cooking spray
Instructions
- Sauté onion and red pepper in butter until soft.
- Mix onion and pepper with spaghetti, 2 cups of the cheese, soups, milk, and chicken in a large bowl. Season to taste with salt and pepper.
- Pour mixture into a 9x13 inch baking dish sprayed with non-stick cooking spray. Top with remaining cheese.
- Bake uncovered at 350°F until bubbly and heated through (about 30-40 minutes).
Notes
Chicken Tetrazzini is a good way to use leftover chicken or bulk cooked chicken from the freezer.
Nutrition per serving
Calories: 436 calCarbohydrates: 35 gProtein: 21 gFat: 23 gSodium: 860 mgFiber: 2 gSugar: 5 g
Chicken Tetrazzini Permalink
🗓️ Day 5
- Mexican Ravioli
- Fruit Cocktail
Mexican Ravioli
Mexican Ravioli is a quick stovetop meal that packs a southwestern flavor punch.
Ingredients
- 25 ounces beef ravioli, fresh or frozen
- 1 cup salsa
- 2 cups Monterey Jack cheese
- 2.25 ounce can sliced black olives, drained
- fresh cilantro, for garnish
Enchilada Sauce
- 15 ounces tomato sauce
- ½ teaspoon dried oregano
- ½ - 1 teaspoon ground chili powder
- 1 teaspoon onion powder
- ½ - 1 teaspoon cumin, or to taste
Instructions
- Cook ravioli according to package directions.25 ounces beef ravioli
- While the ravioli is cooking, combine the ingredients for the enchilada sauce and mix well. You can do this in a bowl or directly in the skillet before heating.½ teaspoon dried oregano, ½ - 1 teaspoon ground chili powder, 1 teaspoon onion powder, ½ - 1 teaspoon cumin, 15 ounces tomato sauce
- In a skillet over low heat, combine the enchilada sauce and the salsa and mix.1 cup salsa
- When pasta is cooked, drain and add to sauce in skillet.
- Mixing carefully, add black olives. Top with cheese and cilantro (or the toppings of your choice) and serve.2 cups Monterey Jack cheese, 2.25 ounce can sliced black olives, fresh cilantro
Video
Notes
You can use a 10 ounce can of red enchilada sauce as a shortcut.
Vegetarians can substitute cheese ravioli, and the dish can be enhanced with any number of other ingredients that you may have on hand like black beans, fire-roasted tomatoes, or corn.
Nutrition per serving
Calories: 505 calCarbohydrates: 49 gProtein: 25 gFat: 24 gSodium: 1739 mgFiber: 2 gSugar: 6 g
Mexican Ravioli Permalink
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