Meal Plan for Week 9 (Group 2)

• Cut excess fat from roast if necessary.
• Sprinkle salt and pepper all over roast and press into sides.
• Place roast in crockpot and cook on low for 6 hours or until done to your preference.
• Remove roast from crockpot, reserving drippings, and let rest while preparing gravy.

For gravy:

• Strain the drippings from the roast into a pan and add ½ cup of the beef broth. Heat over medium heat.
• In a jar with a lid, mix flour with about ½ cup beef broth, shaking well to combine.
• Slowly add about half of the flour mixture to the drippings over medium heat, whisking constantly.
• Continue to heat and whisk as the gravy thickens. If necessary, add more of the flour mixture to thicken or more beef broth to thin.
• The roast beef gravy is ready when it is heated through and you are happy with the consistency.

To serve:

• Slice the roast against the grain and serve with gravy.

• Wash acorn squash, cut in half lengthwise; scrape out seeds.
  1 acorn squash
• Place squash cut side down into a glass baking dish containing 2 tablespoons water.
  2 tablespoons water
• Cook in microwave until squash is tender, about 6 minutes. (Cooking time depends on your microwave strength and the number of squash you are cooking; this recipe was tested using one squash—two halves—in a 1600 watt microwave.)
• Remove from microwave, turn squash right side up in same dish.
• Into each hollow, place butter, brown sugar, cinnamon, and salt. Cook in microwave until butter mixture is bubbly, about 2-4 minutes. Serve hot.
  2 teaspoons brown sugar or honey, dash of cinnamon and/or nutmeg, 2 teaspoons butter, dash of salt
• Cook in microwave until butter mixture is bubbly. Serve hot.

• In a crockpot, combine the potatoes, carrots, celery, onion, and green pepper. Top with sliced bratwurst.
• Combine the broth, salt, Italian seasoning, and pepper; pour over top.
• Cover and cook on low for 6-8 hours, or until vegetables are tender and sausage is no longer pink.
• Stir in half and half.
• Combine cornstarch with the cold water and mix until smooth.
• Add cornstarch mixture to stew and stir gently until well blended.
• Cover and cook on high for 30 minutes more or until the gravy is thickened.

• Preheat oven to 425°F.
• Put half of the vegetable oil in a 9x9x2 cast iron skillet and preheat in oven just long enough to heat oil (be careful not to burn oil or let it smoke). Tip: You can test the preheated oil for readiness by dropping a tiny bit of cornmeal or batter into it. If it sizzles, it is ready.
• While oil is heating in skillet, mix all remaining ingredients in a bowl.
• Remove preheated cast iron skillet from oven carefully.
• Pour batter into preheated cast iron skillet and bake for 20-25 minutes or until done. Cornbread is done when a toothpick inserted into the middle comes out with no wet batter (moist crumbs are okay).

• Combine 2 tablespoons cornstarch, 2 tablespoons water, and garlic powder in a large bowl and mix thoroughly. Add sliced leftover steak and toss until well coated.
• Heat 1 tablespoon of oil in a large skillet; add leftover steak and stir fry until reheated, about 1 minute.
• Remove meat from skillet. Heat remaining oil in pan; add broccoli, stir-frying for about 5 minutes.
• In a small bowl, mix together soy sauce, brown sugar, ginger, and remaining 1 tablespoon of cornstarch and remaining water; add soy mixture and cooked beef to skillet.
• Cook for 2-5 minutes, stirring frequently.
• Serve over cooked rice.

• Cook the pasta according to package directions, drain and keep warm.
• Melt the butter with the oil over medium heat. Add the garlic cloves and lightly sauté.
• Add the zest and lemon juice stir well and heat to just warm it. Season to taste with salt and pepper.
• Toss sauce with pasta and serve garnished with Parmesan cheese.

• Preheat oven to 500°F.
• While oven preheats, heat oil in a large oven-safe sauté pan. Cook garlic in oil until garlic is tender then remove from heat. Stir in brown sugar.
• Push mixture to the side of the pan and lay chicken breasts in pan. Spoon brown sugar and garlic mixture over chicken. Season with salt and pepper to taste.
• Bake uncovered for 15-20 minutes or until meat is thoroughly cooked. Check frequently after the first 10 minutes as the brown sugar mixture is prone to burning if cooked too long.