Week 7 Summary |
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Notes for this week |
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Day 1 |
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Slow Cooker Sticky Chicken | Baked Rice | Asparagus |
Day 2 |
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Savory Swiss Steak | Sauteed Greens | Egg Noodles |
Day 3 |
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Cheddary Spirals with Broccoli | Seasoned Green Beans | |
Day 4 |
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Lemon Pepper Tilapia | Wild Rice | Peas |
Day 5 |
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Lentil Soup with Kielbasa | Dinner Rolls | Salad |
🗓️ Day 1
- Slow Cooker Sticky Chicken
- Baked Rice
- Asparagus
Slow Cooker Sticky Chicken
Tender and delicious, Slow Cooker Sticky Chicken is easy to prepare and makes a delicious dinner while providing leftovers for use in a later meal.
Ingredients
- 1 large roasting chicken, about 5 lbs.
- 1 large onion, chopped
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 1 teaspoon white pepper
- 1 teaspoon thyme
- 1 teaspoon onion powder
- 1 teaspoon cayenne pepper
- 2 teaspoons paprika
- 4 teaspoons salt
Instructions
- 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.
Notes
Be sure to allow 10-24 hours for the chicken to marinate.
Nutrition per serving
Calories: 303 calCarbohydrates: 2 gProtein: 26 gFat: 21 gSodium: 1259 mgFiber: 1 gSugar: 1 g
Slow Cooker Sticky Chicken Permalink
Baked Rice
Richly flavored with French onion soup and beef consommé, this delicious rice bake is a family favorite. It makes an easy side dish for roasts, steak, and burgers.
Ingredients
- 10.5 ounces condensed cream of mushroom soup
- 10.5 ounces canned beef consommé
- 10.5 ounces canned French onion soup
- 2 cups instant rice
- 4 tablespoons butter, melted
Instructions
- Combine all ingredients in a baking dish. Bake at 350°F for 30 minutes until bubbly and heated through.
Nutrition per serving
Calories: 171 calCarbohydrates: 21 gProtein: 4 gFat: 7 gSodium: 646 mgFiber: 1 gSugar: 1 g
Baked Rice Permalink
🗓️ Day 2
- Savory Swiss Steak
- Sauteed Greens
- Egg Noodles
Savory Swiss Steak
Easy slow cooker Swiss steak recipe that can be prepped in the morning and is ready to eat when you get home.
Ingredients
- 1 ½ lbs round steak, approx. 1 inch thick, cut into 6 pieces
- ¼ cup flour
- 2 teaspoon dry mustard
- Salt and pepper to taste
- 2 tablespoon butter, divided
- 2 tablespoon oil, divided
- 2 carrots, sliced
- 2 stalks celery, chopped
- 1 onion, chopped
- 14 oz can diced tomatoes
- 2 tablespoon Worcestershire sauce
- 2 teaspoon brown sugar
Instructions
Crockpot Instructions
- Coat steak with a mixture of flour, mustard, salt, and pepper. In a skillet, brown the meat in 1 tablespoon butter and 1 tablespoon 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 tablespoon butter and 1 tablespoon 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.)
Notes
Nutrition data does not include buttered potatoes.
This recipe is courtesy of Marilyn Moll, who did a guest stint for our meal plans for a week way back in 2005 (when we were doing free meal plans as Menus4Moms), and this is one of the delicious recipes she contributed.
Nutrition per serving
Calories: 292 calCarbohydrates: 13 gProtein: 27 gFat: 14 gSodium: 265 mgFiber: 2 gSugar: 5 g
Savory Swiss Steak Permalink
🗓️ Day 3
- Cheddary Spirals with Broccoli
- Seasoned Green Beans
Cheddary Spirals with Broccoli
This stovetop dish can be easily adapted to use what you have on hand; the basic recipe can be used in any number of unique combinations. Substitute any pasta for fusilli, any vegetable or vegetable mix for broccoli, add chicken, or experiment with various cheeses. Omit the lemon juice if your combination of vegetables and cheese doesn't work well with the citrus flavor, and adjust the cooking time of the pasta and vegetables as needed.
Ingredients
- 16 oz. fusilli pasta
- 4 cups frozen broccoli florets
- 3 Tbsp. butter
- 3 Tbsp. flour
- 3 cups vegetable or chicken broth, divided
- 1 tsp. garlic salt
- 1 Tbsp. lemon juice, approx. the juice of ½ lemon
- 3 cups shredded cheddar cheese plus more for garnish
Instructions
- 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.
Nutrition per serving
Calories: 461 calCarbohydrates: 51 gProtein: 20 gFat: 20 gSodium: 913 mgFiber: 3 gSugar: 3 g
Cheddary Spirals with Broccoli Permalink
🗓️ Day 4
- Lemon Pepper Tilapia
- Wild Rice
- Peas
Lemon Pepper Tilapia
Ingredients
- 2 lbs tilapia
- ½ cup vinegar
- ½ cup vegetable oil
- 1 tablespoon lemon pepper
- 1 tablespoon adobo seasoning or garlic salt
Instructions
- 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.
Notes
- If you are using frozen fish, thaw overnight in the refrigerator, or thaw before dinner by placing a bag of frozen fish (remove air from bag) in cold water on the counter and change water regularly until thawed.
- This recipe can be prepared by grilling or broiling. To broil, place marinated fish on a low shelf and broil for about 7 minutes or until fish is white and flaky.
Nutrition per serving
Calories: 235 calCarbohydrates: 1 gProtein: 23 gFat: 16 gSodium: 60 mgFiber: 1 gSugar: 1 g
Lemon Pepper Tilapia Permalink
🗓️ Day 5
- Lentil Soup with Kielbasa
- Dinner Rolls
- 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 teaspoon thyme
- ¼ teaspoon pepper
- ¼ teaspoon 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 g
Crockpot Lentil Soup with Kielbasa Permalink
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