Week 7 Summary |
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Notes for this week |
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Day 1 |
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| Pesto Ravioli Casserole | Pan Sautéed Zucchini and Onion | |
Day 2 |
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| Crockpot Lentil Soup with Kielbasa | Garlic Bread | Green Salad |
Day 3 |
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| Chili Relleno Casserole | Tex-Mex Confetti Rice | |
Day 4 |
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| Chicken and Mushrooms with Wine | Spaetzle | Green Peas |
Day 5 |
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| Baked Penne Pasta | Broccoli Salad | |
🗓️ Day 1
- Pesto Ravioli Casserole
- Pan Sautéed Zucchini and Onion
Pesto Ravioli
This easy casserole gives a delicious basil pesto flavor to what is essentially an easy version of lasagna. Switch up the flavors by using different ravioli fillings or even throw in some fresh baby spinach with the spaghetti sauce.
Ingredients
- 25 oz. fresh or frozen ravioli, flavor of your choice
- 1 cup ricotta cheese
- ½ cup prepared pesto sauce
- 2 cups mozzarella cheese, shredded (divided)
- ½ cup parmesan, shredded
- 24 oz. jar spaghetti sauce
Instructions
- Cook ravioli according to package directions; drain.
- While ravioli is cooking, mix together ricotta, pesto, 1 ½ cups mozzarella cheese, and ½ cup parmesan cheese in a large bowl until thoroughly blended.
- Add cooked ravioli and spaghetti sauce. Gently stir.
- Pour ravioli mixture into a lightly sprayed 9x13 casserole dish. Sprinkle with ½ cup mozzarella cheese and bake at 350°F for about 20 minutes until heated through and cheese has melted.
Notes
Beef ravioli used in nutrition data.
Nutrition per serving
Calories: 440 calCarbohydrates: 26 gProtein: 22 gFat: 28 gSodium: 1608 mgFiber: 4 gSugar: 9 gNet Carbs: 22 g
Pesto Ravioli Permalink
Pan Sautéed Zucchini and Onion
Ingredients
- 2 zucchini, chopped
- 1 onion, sliced
- 1 Tbsp butter
Instructions
- Melt butter in a large skillet
- Sauté zucchini and onion in butter until tendercrisp.
Nutrition per serving
Calories: 53 calCarbohydrates: 6 gProtein: 2 gFat: 3 gSodium: 34 mgFiber: 1 gSugar: 4 gNet Carbs: 5 g
Pan Sautéed Zucchini and Onion Permalink
🗓️ Day 2
- Lentil Soup with Kielbasa
- Garlic Bread
- Green Salad
Crockpot Lentil Soup with Kielbasa
Lentils with spinach and kielbasa is perfectly seasoned in this easy crockpot meal full
of savory onions, peppers, and garlic. Start it early in the day and add the
spinach about 10 minutes before serving for a delicious comfort meal.
of savory onions, peppers, and garlic. Start it early in the day and add the
spinach about 10 minutes before serving for a delicious comfort meal.
Ingredients
- 1 lb. turkey kielbasa, sliced
- 1 lb. dried lentils, rinsed and drained (about 2 cups )
- ⅔ cup cooked chicken, diced
- 1 medium onion, chopped
- 1 small green pepper, chopped
- 1 medium carrot, chopped
- 2 garlic cloves, minced
- ½ tsp thyme
- ¼ tsp pepper
- ¼ tsp cumin
- 1 bay leaf
- 29 oz beef broth
- 29 oz chicken broth
- 2 cups fresh spinach, coarsely chopped
Instructions
- Combine all ingredients except for the spinach in a slow cooker. Cover and cook on low for about 6 hours or until lentils are tender.
- Add spinach and cover. Let stand 5-10 minutes or until spinach wilts.
- Remove cover and stir. Discard bay leaf before serving.
Notes
For a vegetarian version, substitute vegetable broth made from a vegetable broth base (this gives a richer taste than boxed vegetable broth) for the chicken and beef broth. Add an extra chopped carrot and green bell pepper in place of the turkey kielbasa and chicken, and add a dash of liquid smoke for flavor.
Nutrition per serving
Calories: 336 calCarbohydrates: 40 gProtein: 28 gFat: 7 gSodium: 1461 mgFiber: 19 gSugar: 4 gNet Carbs: 21 g
Crockpot Lentil Soup with Kielbasa Permalink
🗓️ Day 3
- Chili Relleno Casserole
- Tex-Mex Confetti Rice
Chili Relleno Casserole
Making authentic Chili Rellenos at home can be a time- and labor-intensive project, but this casserole version packs lots of flavor without the work.
Ingredients
- 1 lb. ground beef
- ½ onion, chopped
- 1 tsp. salt
- 1 tsp. freshly ground black pepper
- 1 Tbsp. crushed red pepper flakes, optional
- ¼ cup flour
- 28 oz. can fire-roasted whole green chilies
- 4 eggs
- 1 ½ cups milk
- 4 cups shredded Mexican Blend cheese, divided
- 2 green onions, chopped (for garnish)
- non-stick cooking spray
Instructions
- Brown ground beef and chopped onion. Add seasonings and flour and mix well.
- Drain chilies and layer in the bottom a prepared casserole dish. Sprinkle with 3 cups cheese, then top evenly with meat mixture. Beat eggs, add milk, and pour over meat mixture.
- Bake at 375°F for 45 minutes (check the last few minutes to be sure it isn't getting too brown. Serve with remaining shredded cheese and green onions for garnish.
Notes
Inspired by Chili Relleno Casserole from the Green Cattle Blog
If you prefer a more authentic cheese and it is available, you could substitute Queso Asadero.
Use cooked beef and onions from the freezer to decrease your prep time.
Substitute vegetarian ground crumbles to make a vegetarian version. I have made this with Beyond Beef Plant-Based Ground, which I prefer for the texture and taste.
Nutrition per serving
Calories: 519 calCarbohydrates: 20 gProtein: 40 gFat: 30 gSodium: 1438 mgFiber: 6 gSugar: 9 gNet Carbs: 14 g
Chili Relleno Casserole Permalink
Tex-Mex Confetti Rice
Ingredients
- 1 cup water
- ½ cup uncooked rice
- 1 small tomato, chopped
- 15 oz. can black beans, drained and rinsed
- 15 oz. can whole kernel corn, drained
- 1 jalapeno, chopped (optional)
- ½ cup green onion, chopped
- ½ cup chopped fresh cilantro
- ¼ cup lime juice
- 1 tsp salt
- ¼ tsp pepper
Instructions
- Bring water to a boil in a saucepan. Add rice; stir and cover. Reduce heat and simmer 20 minutes or until liquid is absorbed and rice is tender.
- Fluff rice with fork and add remaining ingredients. Cook over medium heat, stirring constantly until heated through.
Nutrition per serving
Calories: 199 calCarbohydrates: 41 gProtein: 8 gFat: 1 gSodium: 667 mgFiber: 7 gSugar: 4 gNet Carbs: 34 g
🗓️ Day 4
- Chicken and Mushrooms with Wine
- Spaetzle
- Green Peas
Chicken and Mushrooms in Wine Sauce
White wine pairs perfectly with chicken and mushrooms in this easy stovetop dish that is seasoned with rosemary and garlic. Serve it with buttered pasta and a green vegetable for a delicious and quick weeknight meal.
Ingredients
- 2 Tbsp olive oil
- ½ cup chicken broth, separated
- 1.5 lbs. chicken breast halves, thin cut or flattened
- ½ cup green onion, chopped
- 8 oz mushrooms, quartered
- 1 tsp dried rosemary
- 3 tsp garlic, minced
- ½ cup white wine, like dry riesling
- 1-½ tsp cornstarch
Instructions
- Lightly brown chicken in olive oil in a hot skillet. Add remaining ingredients except cornstarch and 1 Tbsp. broth and stir gently.
- Cover and heat to a boil, then simmer at reduced heat until chicken is cooked through, about 10 - 15 minutes.
- While chicken is cooking, mix cornstarch with reserved tablespoon of room temperature broth to make a slurry. Set aside.
- When the chicken is done, remove the chicken and mushrooms and set aside, leaving the liquid in pan. Add the cornstarch slurry to the liquid in the pan and mix well over medium heat until mixture starts to thicken.
- Return chicken and mushrooms to the pan and simmer for 5 minutes before serving.
Notes
For a richer sauce, you may use clarified butter instead of olive oil.
Dry white wines like riesling or Sauvignon blanc are a good choice for this dish because they are good for making a light sauce and pair well with rosemary.
Nutrition per serving
Calories: 305 calCarbohydrates: 5 gProtein: 38 gFat: 12 gSodium: 312 mgFiber: 1 gSugar: 2 gNet Carbs: 4 g
Chicken and Mushrooms in Wine Sauce Permalink
🗓️ Day 5
- Baked Penne Pasta
- Broccoli Salad
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.
Ingredients
- 2 Tbsp 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 tsp oregano
- ½ tsp rosemary
- salt and pepper to taste
- 12 oz. penne pasta
- 1 cup mozzarella cheese, shredded
- non-stick cooking spray
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 gNet Carbs: 34 g
Freezer-Friendly Penne Pasta Bake Permalink
Homemade Pesto
Delicious homemade pesto is easy to make and needs no cooking, just blending.
Ingredients
- 2 cups fresh basil leaves, washed, stems removed, and packed into cup
- ¼ cup Parmesan Cheese
- ½ cup olive oil
- 3 Tbsp pine nuts
- 3 large garlic cloves, minced
Instructions
- Place basil leaves in small batches into a food processor and process until well chopped.
- Add about ⅓ of the nuts and garlic and blend again.
- Add about ⅓ of the cheese and blend slowly while adding about ⅓ of the olive oil.
- Stop to scrape food processor contents down the sides of container towards the bottom. Process until a smooth thick paste is formed.
- Repeat process until all ingredients are used.
Notes
Pesto freezes well, so if you would like to make this in bulk, you can freeze the extra pesto for later use.
Nutrition data is for entire recipe.
Nutrition per serving
Calories: 1278 calCarbohydrates: 9 gProtein: 15 gFat: 135 gSodium: 407 mgFiber: 2 gSugar: 2 gNet Carbs: 7 g
Homemade Pesto Permalink
Broccoli Salad
Broccoli Salad is a nice alternative to a side salad. It’s quick and easy when you use the bags of fresh broccoli florets available at the supermarket, but be sure to allow time for the salad to chill.
Ingredients
- 3 cups fresh broccoli florets
- ¾ cup cheddar cheese, shredded
- 2 Tbsp. onion, chopped
- ¾ cup mayonnaise
- ⅓ cup sugar
- 1 ½ Tbsp. red wine vinegar
- 6 strips turkey bacon, cooked and crumbled
Instructions
- In a large bowl, combine the first 3 ingredients and set aside.
- In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours.
- Add bacon crumbles just before serving.
Nutrition per serving
Calories: 361 calCarbohydrates: 15 gProtein: 9 gFat: 29 gSodium: 601 mgFiber: 1 gSugar: 12 gNet Carbs: 14 g
Broccoli Salad Permalink
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