Week 37 |
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Freezer options this week |
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Day 1 |
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| Teriyaki Steak | Grilled Corn with Garlic and Ginger Soy Butter | Green Salad |
Day 2 |
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| Sweet Garlic Chicken | Baked Potatoes | Steamed Broccoli |
Day 3 |
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| Crockpot Marinara Sauce over Pasta | Slow Simmered Green Beans | |
Day 4 |
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| Black Bean Soup | Spinach Salad | Crusty Bread |
Day 5 |
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| South of the Border Casserole | Homemade Spanish Rice | |
Day 1 Dinner Menu
- Teriyaki Steak
- Grilled Corn with Garlic and Ginger Soy Butter
- Green Salad
Teriyaki Steak
Marinated Teriyaki Steak is easy to prep the night before and throw on the grill at dinnertime for a quick and delicious meal.
Ingredients
- 1-½ lbs. sirloin steak
- Salt and pepper to taste
- 4 tsp garlic powder
- 4 Tbsp oyster sauce
- 8 Tbsp teriyaki sauce
Instructions
- Combine everything except the steaks in a small bowl and mix well. Place steaks in a sealable container and marinate overnight.
- Grill or broil until done. Serve as steak or chop and serve over rice.
Notes
If you can’t find oyster sauce or prefer not to use it, just substitute additional teriyaki sauce for the oyster sauce.
Nutrition per serving
Calories: 187 calCarbohydrates: 7 gProtein: 27 gFat: 5 gSodium: 1314 mgFiber: 1 gSugar: 3 gNet Carbs: 6 g
Teriyaki Steak Permalink
Grilled Corn With Garlic and Ginger Soy Butter
The garlic and ginger soy butter is the best dressing for grilled corn ever.
Ingredients
- 2 medium cloves garlic, minced on a Microplane grater (about 2 teaspoons)
- 1- inch knob fresh ginger, minced on a Microplane grater (about 2 teaspoons)
- 2 tablespoons soy sauce
- 4 tablespoons softened butter
- 1 teaspoon juice from 1 lemon
- 8 ears corn, shucked
- ¼ cup finely sliced scallions
Notes
See the full recipe at Serious Eats for instructions. Note that a charcoal grill adds flavor but is not entirely necessary (I use a gas grill).
Nutrition per serving
Calories: 133 calCarbohydrates: 18 gProtein: 4 gFat: 7 gSodium: 316 mgFiber: 2 gSugar: 6 gNet Carbs: 16 g
Grilled Corn With Garlic and Ginger Soy Butter Permalink
Day 2 Dinner Menu
- Sweet Garlic Chicken
- Baked Potatoes
- Steamed Broccoli
Sweet Garlic Chicken
Sautéed garlic gives this sweet chicken a slightly nutty flavor. It’s quick to prepare and makes a delicious weeknight meal.
Ingredients
- 2 lbs. boneless, skinless chicken breast halves, flattened
- 6 tsp garlic, minced
- 6 Tbsp brown sugar
- 2 Tbsp olive oil
Instructions
- 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.
Notes
For even cooking, purchase thin cut breasts, or flatten or butterfly thicker breasts.
Be careful not to sauté the garlic for too long or on too high of heat.
Nutrition per serving
Calories: 263 calCarbohydrates: 13 gProtein: 32 gFat: 9 gSodium: 179 mgFiber: 1 gSugar: 12 gNet Carbs: 12 g
Sweet Garlic Chicken Permalink
Day 3 Dinner Menu
- Crockpot Marinara Sauce
- Pasta of Your Choice
- Slow Simmered Green Beans
Crockpot Marinara Sauce
Slow cooking marinara in the crockpot yields a rich, intense tomato flavor. For quicker cooking, this can be prepared on the stovetop but will result in a less flavorful sauce.
Ingredients
- 25 oz jar spaghetti sauce
- 14 oz can diced tomatoes
- 14 oz can stewed tomatoes
- 6 oz can tomato paste
- 1 onion, finely diced
- 3 cloves minced garlic
- 1 tsp. dried thyme
- 1 bay leaf
- 1 tsp. oregano
- 1 tsp. basil
Instructions
- Combine all ingredients and simmer in a slow cooker for 4-5 hours on low or until done.
- Serve over hot pasta.
Notes
This can also be prepared on the stovetop. Although cooking over low heat for a longer period of time intensifies the flavor, sauce can be served at any time after 30 minutes on the stovetop.
Nutrition per serving
Calories: 80 calCarbohydrates: 18 gProtein: 4 gFat: 1 gSodium: 1018 mgFiber: 5 gSugar: 12 gNet Carbs: 13 g
Crockpot Marinara Sauce Permalink
Day 4 Dinner Menu
- Black Bean Soup
- Spinach Salad
- Crusty Bread
Black Bean Soup
Black beans are one of my favorite beans – they go well with corn and tomatoes in cold salads as well as hot sides, but the king of all black bean recipes is black bean soup.
Ingredients
- 1 lb. prepared dried black beans, ⅔ cup liquid reserved
- 28 oz vegetable broth (or 2 tablespoons + 1 teaspoon no chicken soup base with 28 ounces of water)
- 1 onion, diced
- 1 bell pepper, diced
- 2 Tbsp. oil
- 10 oz tomatoes and green chilies, drained
- 3 cloves garlic, minced
- 1-2 tsp. cumin
- 1 tsp. salt
- 2 tsp. black pepper, freshly ground
- 2 tsp. lime juice
- Sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish
Instructions
- Sauté onion and bell pepper in oil in a skillet.
- While the vegetables sauté, combine ½ of the prepared beans with all of the reserved liquid and the broth in a large soup pot. Using an immersion blender, puree the beans.
- When onions and peppers are tender, add them to the pureed beans in the soup pot along with the remaining beans, garlic, tomatoes and green chilies, lime juice, and seasonings. Stir gently and simmer until soup is hot and flavors are blended, about 30-45 minutes.
- Serve with sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish.
Notes
Prepared dried black beans are the base for the black bean soup, so if you need to make them make sure you soak them the night before. Dried beans are much cheaper than canned and easy to make, and you may wish to double the beans that you cook to freeze for later use.
Puréeing half of the beans and keeping the other half whole will give this soup a nice texture with a smooth base.
Don't try to substitute canned beans for the soup as they are not as tender as those cooked from dried, so the consistency will alter the texture of the soup.
Nutrition facts do not include garnishes.
If you like this soup, try a similar mixture without the broth to make a thick bean dip for corn chips.
Nutrition per serving
Calories: 339 calCarbohydrates: 54 gProtein: 18 gFat: 6 gSodium: 814 mgFiber: 13 gSugar: 4 gNet Carbs: 41 g
Black Bean Soup Permalink
Day 5 Dinner Menu
- South of the Border Casserole
- Homemade Spanish Rice
South of the Border Casserole
Fiesta flavors make this easy casserole a delicious dinner. If using cooked ground meat, the prep for South of the Border Casserole is less than 10 minutes.
Ingredients
- 15 oz can black beans, drained and rinsed
- 1 lb ground beef
- 1 cup salsa
- 1 cup frozen corn
- ¼ cup chopped green onions
- 2.25 oz can sliced black olives, drained
- 2 cups cheddar cheese
Instructions
- Brown meat, remove from heat, and stir in salsa. Mix green onions, corn, and olives.
- In a large casserole dish, layer all the beans, ½ the meat mixture, all the vegetables, then the remaining meat mixture. Top with cheese and bake covered for 45 minutes at 350°F.
Nutrition per serving
Calories: 451 calCarbohydrates: 27 gProtein: 38 gFat: 22 gSodium: 1235 mgFiber: 8 gSugar: 2 gNet Carbs: 19 g
South of the Border Casserole Permalink
Homemade Spanish Rice
Making Spanish rice from scratch is quick and easy.
Ingredients
- 2 cups long grain white rice
- 4 cups hot water
- 4 Tbsp. oil
- 16 oz tomato sauce
- 1 onion, chopped
- 1 tsp. cumin, plus more to taste
- salt and pepper, to taste
Instructions
- Place rice in a skillet and brown in the oil over high heat, stirring constantly.
- Once browned, add the hot water. Add the remaining ingredients, place a lid on the skillet, and turn the heat down to low.
- Simmer covered for 20 minutes.
Nutrition per serving
Calories: 256 calCarbohydrates: 42 gProtein: 4 gFat: 8 gSodium: 598 mgFiber: 2 gSugar: 3 gNet Carbs: 40 g
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