Meal Plan for Week 7 (Group 1)

• In a small bowl, thoroughly combine everything except the chicken and chopped onion. Remove giblets from chicken, clean the cavity well and pat dry with paper towels.
• Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin.
• Place in a sealed marinating container and refrigerate overnight.
• When ready to roast chicken, stuff cavity with onions, and place in slow cooker.
• Cook on low for 5 hours or until cooked through. The pan juices will start to caramelize on the bottom of pan and the chicken will turn golden brown when it is ready.
• Use a meat thermometer to ensure that the meat is thoroughly cooked (165°F internal temperature).
• Let chicken rest about 10 minutes before carving.

• Combine all ingredients in a baking dish. Bake at 350°F for 30 minutes until bubbly and heated through.

Crockpot Instructions

• Coat steak with a mixture of flour, mustard, salt, and pepper. In a skillet, brown the meat in 1 Tbsp butter and 1 Tbsp oil. Transfer to a slow cooker.
• Heat remaining butter and oil in same skillet. Sauté onion, carrots, and celery until almost tender, then add to crockpot with meat.
• In the same skillet, combine tomatoes, Worcestershire sauce, and brown sugar. Heat, scraping up drippings, until skillet is deglazed. Pour tomato mixture over meat.
• Cover and cook on low for 6-8 hours, or until tender. Serve meat with vegetable sauce spooned over the steak.

Instant Pot Instructions

• (Instant Pot instructions are courtesy of Carolyn, who converted the recipe for use in her IP. Note that the venting instructions are *not* tested.)
• Coat steak with a mixture of flour, mustard, salt, and pepper. On sauté mode, brown the meat in 1 Tbsp butter and 1 Tbsp oil.
• Remove the steak from the pot and set aside.
• Sauté onion, carrots, and celery until almost tender.
• Add the tomatoes, Worcestershire sauce, and brown sugar and use it to deglaze the pot.
• Add the beef back to the pot and stir gently just enough to cover the meat in sauce.
• Add cover and seal. Cook on Stew mode for 30 minutes.
• Vent as preferred; NPR was used in Carolyn's conversion but venting immediately would probably work fine. (Let us know how your method worked in the comments.)

• Add pasta to a large stock pot of boiling water on the stove. Cook for 5 minutes. Add broccoli and cook for an additional 5 minutes. Drain in colander.
• While pasta and broccoli are draining, put the stock pot back on the heat and cook off any excess water in the pan. Add butter and melt but do not brown.
• Add flour and stir with a whisk over medium heat for 1 minute. Add 1 cup of broth and combine well with whisk until mixture starts to thicken. Add another cup of broth and whisk until smooth. Add remaining broth and cook and stir over medium heat until heated through and even consistency.
• Stir in garlic salt, salt, pepper, and lemon juice. Add cheese a cup at a time, stirring to integrate into broth mixture.
• Heat and stir occasionally over medium heat for about 10 minutes as cheese melts. A whisk will help the mixture conform to an even consistency. 
• Gently fold in pasta and broccoli until well coated in cheese sauce. Serve garnished with shredded cheddar cheese.

• Place fish in a bag or a container with a cover for marinating. Combine all other ingredients and pour over fish. Marinate fish for 20 minutes in the refrigerator.
• Grill over medium heat until flesh is white and flaky.

• 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.