Week 8 Summary | ||
|---|---|---|
Notes for this week | ||
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Day 1 | ||
| Grilled Bratwursts | Grapes | Potato Chips |
Day 2 | ||
| Thai Chicken Fettuccine | Green Salad | |
Day 3 | ||
| Glazed Meatloaf | Steamed Asparagus | Orzo Pasta with Parmesan |
Day 4 | ||
| Tuna Casserole | Spinach and Garlic Sautéed in Butter | |
Day 5 | ||
| Creamy Tomato Basil Soup | Pimento Cheese Sandwiches | |
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🗓️ Day 1
- Grilled Bratwursts
- Grapes
- Potato Chips
Grilled Bratwurst
These delicious and easy brat get extra flavor from simmering in apple cider vinegar before grilling.
Ingredients
- 6 turkey or beef brats
- 3 cups apple cider, to cover
- condiments, as desired
- 6 hoagie rolls
- 1 onion, chopped
- 1 green bell pepper, chopped
Instructions
- Add the sausages and cider to a large pan; bring to a boil, and then turn down the heat and simmer for 15 minutes.
- Meanwhile, sauté the onion and pepper.
- Drain and finish sausages on the grill or in the broiler to your family's preference.
- Serve on the rolls with sautéed or grilled peppers and onions and your favorite condiments.
Notes
This is a good time to stock up on onions and peppers for the freezer.
Nutrition
Calories: 240kcal | Carbohydrates: 48g | Protein: 6g | Fat: 2g | Sodium: 304mg | Potassium: 180mg | Fiber: 1g | Sugar: 16g | Vitamin A: 75IU | Vitamin C: 18.4mg | Calcium: 22mg | Iron: 10.9mg
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🗓️ Day 2
- Thai Chicken Fettuccine
- Green Salad
Thai Chicken Fettuccine
There’s no need to heat up the oven to make this delicious chicken with Thai-inspired peanut sauce. It’s ready in 30 minutes and the meal can be completed with a green salad.
Ingredients
- 1 C salsa
- ¼ C creamy peanut butter
- 2 Tbsp orange juice
- 2 Tbsp honey
- 1 tsp soy sauce
- 1 lb chicken, boneless, skinless, cut into bite sized pieces
- Oil as needed
- 8 oz box fettuccine, cooked and kept warm
- 1 red bell pepper, cut into thin strips
- Fresh cilantro as desired
Instructions
- In a small saucepan, combine salsa, peanut butter, honey, soy sauce, and orange juice and cook over low heat. Stir until peanut butter melts and is blended with other ingredients, about 15-20 minutes.
- While the sauce is heating, cook chicken and bell pepper in oil in a large skillet until chicken is cooked through. Add sauce to skillet and mix well.
- Serve over pasta, garnishing with cilantro.
Notes
You can substitute rice for fettuccine if you prefer. The sauce freezes well so if you’d like to double up and put some sauce in the freezer, just label with “Thaw and reheat over medium heat. Serve with sautéed chicken and red bell pepper over rice or fettuccine and garnish with fresh cilantro.” Nutrition data calculated using 2 Tbsp canola oil.
Nutrition
Calories: 413kcal | Carbohydrates: 33g | Protein: 18g | Fat: 24g | Saturated Fat: 10g | Cholesterol: 57mg | Sodium: 659mg | Potassium: 494mg | Fiber: 3g | Sugar: 15g | Vitamin A: 1335IU | Vitamin C: 44.4mg | Calcium: 39mg | Iron: 1.5mg
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- Glazed Meatloaf
- Steamed Asparagus
- Orzo Pasta with Parmesan
Glazed Meatloaf
Cajun seasoning and dry minced onion are the secret to meatloaf with a little kick to complement the sweet glaze.
Ingredients
- 1/2 C ketchup
- 1/3 C brown sugar
- 1/4 C lemon juice, divided
- 1 tsp. mustard powder
- 2 lbs. ground beef
- 3 slices bread, torn up into small pieces
- 1 Tbsp. dry minced onion, or to taste
- 1 egg, beaten
- 1-1/2 tsp. Cajun seasoning, or to taste
Instructions
- Heat oven to 350°.
- In a small bowl combine ketchup, brown sugar, 1 Tbsp of the lemon juice, and mustard powder.
- In a large bowl combine ground beef, bread, remaining lemon juice, onion, egg, seasoning and 1/3 of the ketchup mixture. Mix well and place in a loaf pan.
- Bake for 1 hour, drain any fat off, then spread remaining ketchup mixture evenly over the top. Bake for 5-10 more minutes, then serve.
Notes
To prepare for freezer:
- Prepare as raw meatloaf mixture as directed and form into a loaf.
- Line a loaf pan with foil or freezer paper, then form the loaf to the pan.
- Freeze loaf without cooking, reserving 2/3 of the ketchup mixture. Freeze the ketchup mixture in a small container that can be placed with the frozen meatloaf. When meatloaf is frozen, remove from the loaf pan using the foil or freezer paper as leverage. Wrap for the freezer with the extra glaze and label with:
“Glazed Meatloaf: Thaw and bake for 1 hour at 350ºF. Drain fat and spread glaze over top of meatloaf. Bake 5-10 more minutes.”
Nutrition
Calories: 390kcal | Carbohydrates: 21g | Protein: 22g | Fat: 24g | Saturated Fat: 9g | Cholesterol: 101mg | Sodium: 278mg | Potassium: 456mg | Fiber: 1g | Sugar: 14g | Vitamin A: 560IU | Vitamin C: 5mg | Calcium: 56mg | Iron: 3.1mg
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Orzo Pasta with Parmesan
Orzo Pasta with butter and herbs makes a quick and delicious side dish.
Ingredients
- 8 oz orzo pasta, uncooked
- 2 Tbsp butter
- 1/4 tsp garlic salt
- 1/4 tsp Italian seasoning blend dried herbs
- 1/4 cup Parmesan cheese, shredded
Notes
Get the full recipe with instructions at Beyond the Chicken Coop.
Nutrition
Calories: 190kcal | Carbohydrates: 28g | Protein: 6g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 13mg | Sodium: 199mg | Potassium: 84mg | Fiber: 1g | Sugar: 1g | Vitamin A: 149IU | Calcium: 57mg | Iron: 1mg
🗓️ Day 4
- Tuna Casserole
- Spinach and Garlic Sautéed in Butter
Tuna Casserole
Mix and bake this easy tuna casserole in under 30 minutes (the tuna can be swapped out with chicken if you have picky eaters).
Ingredients
- 2 cans water-packed tuna, drained
- ¼ cup chopped onion
- 1 cup frozen peas
- ¼ cup chopped carrot
- 1 can cream of mushroom soup
- 3 cups egg noodles, cooked and drained
- ½ cup milk
- salt and pepper to taste
Instructions
- Mix all ingredients except noodles in a bowl; fold in cooked and drained noodles.
- Bake at 350°F for 20 minutes or until bubbly.
Notes
If your family doesn't care for tuna, you can substitute cooked chicken (either canned or from your freezer stock) for this dish, or you can add more vegetables and omit the meat altogether.
Nutrition
Calories: 272kcal | Carbohydrates: 33g | Protein: 24g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 56mg | Sodium: 1323mg | Potassium: 461mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1720IU | Vitamin C: 15.7mg | Calcium: 71mg | Iron: 2.8mg
Go to Tuna Casserole post🗓️ Day 5
- Creamy Tomato Basil Soup
- Pimento Cheese Sandwiches
Creamy Tomato Basil Soup
Served with grilled cheese sandwiches, this soup makes a filling and flavorful meal anytime of the year.
Ingredients
- 28 oz. can crushed tomatoes
- 1 cup chicken or vegetable broth
- 1 Tbsp chopped fresh basil
- 3 tsp sugar
- salt and pepper to taste
- 1 cup half and half
- shredded Parmesan cheese
- Croutons
Instructions
- Combine tomatoes and broth in a sauce pan over medium heat. Stir in basil and sugar and continue heating for 5 minutes, stirring occasionally.
- Reduce heat; stir in half and half. Cook, stirring regularly, until soup is hot.
- Season to taste with salt and pepper, and serve garnished with Parmesan cheese and croutons.
Notes
For a less creamy soup (and fewer calories), reduce the half and half to 1/2 cup (or omit it).
Nutrition
Calories: 157kcal | Carbohydrates: 20g | Protein: 5g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 22mg | Sodium: 502mg | Potassium: 707mg | Fiber: 4g | Sugar: 12g | Vitamin A: 676IU | Vitamin C: 23mg | Calcium: 135mg | Iron: 3mg
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Homemade Pimento Cheese
Serve cold with crackers or as a sandwich, or serve melted on toasted hearty bread slices for a delectable meal.
Ingredients
- 1 cup shredded sharp cheddar cheese
- 2 cups shredded Colby Jack cheese
- 1/2 cup mayonnaise plus more as needed, Duke's is really the only choice for the best pimento cheese!
- 4 oz. jar diced pimentos, drained
- dash ground cayenne pepper
- salt & pepper to taste
Instructions
- In a medium size bowl, mix the cheeses and the mayonnaise until well blended. Add additional mayonnaise as needed for a creamy consistency.
- Add the diced pimentos and mix well. Season with ground cayenne pepper, salt, and black pepper to taste. Refrigerate leftovers.
Nutrition
Calories: 190kcal | Carbohydrates: 1g | Protein: 8g | Fat: 17g | Saturated Fat: 8g | Cholesterol: 35mg | Sodium: 252mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 570IU | Vitamin C: 8mg | Calcium: 219mg | Iron: 1mg
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