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    Home / Meal Plans

    Meal Plan Week 37 (Group 1)

    Meal Plan for Week 37 (Group 1): Teriyaki Steak, Sweet Garlic Chicken, Crockpot Marinara Sauce over Pasta, Black Bean Soup, South of the Border Casserole

    Meal Plan for Week 37 (Group 1): Teriyaki Steak, Sweet Garlic Chicken, Crockpot Marinara Sauce over Pasta, Black Bean Soup, South of the Border Casserole

    Week 37 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • Plan ahead to allow time for the Teriyaki Steak to marinate.

    • The filling for the South of the Border Casserole freezes well, so if you'd like you can double that part of the recipe and freeze it with instructions for topping with cheese and baking.

    Day 1

    Teriyaki SteakGrilled Corn with Garlic and Ginger Soy ButterGreen Salad

    Day 2

    Sweet Garlic ChickenBaked PotatoesSteamed Broccoli

    Day 3

    Crockpot Marinara Sauce over PastaSlow Simmered Green Beans

    Day 4

    Black Bean SoupSpinach SaladCrusty Bread

    Day 5

    South of the Border CasseroleHomemade Spanish Rice
    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list
    • 📌 Pin this meal plan


    🗓️ Day 1

    • Teriyaki Steak
    • Grilled Corn with Garlic and Ginger Soy Butter
    • Green Salad
    A cooked steak on a white plate with a stalk of celery in the background.

    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.
    4 from 1 vote
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    Prep Time 12 hrs
    Cook Time 10 mins
    Total Time 12 hrs 10 mins
    Course Main Dish
    Cuisine Japanese
    Servings 6 servings
    Calories 187

    Ingredients
      

    • 1-½ lbs. sirloin steak
    • Salt and pepper to taste
    • 4 teaspoon garlic powder
    • 4 tablespoon oyster sauce
    • 8 tablespoon teriyaki sauce
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    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 g
    Teriyaki Steak Permalink
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    Grilled corn in a clear Pyrex dish with a silicone brush basting with garlic ginger soy butter

    Grilled Corn With Garlic and Ginger Soy Butter

    The garlic and ginger soy butter is the best dressing for grilled corn ever.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Servings 8 ears of corn
    Calories 133

    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
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    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 g
    Grilled Corn With Garlic and Ginger Soy Butter Permalink
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    🗓️ Day 2

    • Sweet Garlic Chicken
    • Baked Potatoes
    • Steamed Broccoli
    Chicken breast covered in a brown sugar sauce on a white plate. There is a fork holding a small piece of chicken

    Sweet Garlic Chicken

    Sautéed garlic gives this sweet chicken a slightly nutty flavor. It’s quick to prepare and makes a delicious weeknight meal.
    5 from 2 votes
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    Prep Time 5 mins
    Cook Time 25 mins
    Total Time 30 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 6 servings
    Calories 263

    Ingredients
      

    • 2 lbs. boneless, skinless chicken breast halves, flattened
    • 6 teaspoon garlic, minced
    • 6 tablespoon brown sugar
    • 2 tablespoon olive oil
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    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 g
    Sweet Garlic Chicken Permalink
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    🗓️ Day 3

    • Crockpot Marinara Sauce
    • Pasta of Your Choice
    • Slow Simmered Green Beans
    A pile of cooked spaghetti noodles covered with marinara sauce on a blue plate

    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.
    4.50 from 2 votes
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    Prep Time 10 mins
    Cook Time 5 hrs
    Total Time 5 hrs 10 mins
    Course Main Dish
    Cuisine Gluten-free, Italian, Vegetarian
    Servings 8 servings
    Calories 80

    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
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    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 g
    Crockpot Marinara Sauce Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Slow Simmered Green Beans

    Make the most of canned green beans by slow-simmering them in butter.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 4 hrs
    Total Time 4 hrs 5 mins
    Course Side Dish
    Cuisine American
    Servings 6 servings
    Calories 123

    Ingredients
      

    • 38 ounces Blue Lake green beans, canned
    • 4 tablespoons butter
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    Instructions

    • Place undrained green beans into a pot and add the butter.
    • Heat to a simmer, then reduce to low and cook for about 4 hours, adding water if necessary.

    Nutrition per serving

    Calories: 123 calCarbohydrates: 13 gProtein: 3 gFat: 8 gSodium: 77 mgFiber: 5 gSugar: 6 g
    Slow Simmered Green Beans Permalink
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    🗓️ Day 4

    • Black Bean Soup
    • Spinach Salad
    • Crusty Bread
    A white bowl with Black Bean Soup garnished with sour cream, diced tomatoes, diced red onion, and fresh cilantro

    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.
    5 from 3 votes
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    Prep Time 5 mins
    Cook Time 1 hr
    Total Time 1 hr 5 mins
    Course Main Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 6 servings
    Calories 339

    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
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    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 g
    Black Bean Soup Permalink
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    🗓️ Day 5

    • South of the Border Casserole
    • Restaurant-Style mexican Rice
    South of the Border Casserole in a white bowl with a serving spoon.

    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.
    5 from 1 vote
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    Prep Time 15 mins
    Cook Time 45 mins
    Total Time 1 hr
    Course Main Dish
    Cuisine Gluten-free, Tex-Mex
    Servings 5 servings
    Calories 451

    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
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    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 g
    South of the Border Casserole Permalink
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    Two bowls of Restaurant Style Mexican Rice

    Restaurant Style Mexican Rice

    Liven up plain white rice with deliciously easy restaurant-style Mexican rice. Its aromatic Mexican-style base with the traditional addition of mixed vegetables will have you going back for seconds! Use it alone as a side dish for your favorite Mexican dishes or in place of white rice in burrito wraps or bowls for extra flavor.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Side Dish
    Cuisine Gluten-free, Mexican
    Servings 6 servings
    Calories 218

    Ingredients
      

    • 1 tablespoon oil
    • 1 ½ cups long-grain white rice
    • 2 cloves garlic, minced
    • ¾ cup diced yellow onion
    • 1 ½ teaspoons cumin
    • 2 tablespoons chicken bouillon
    • 4 ounces tomato sauce
    • 3 ½ cups water
    • ⅔ cup frozen mixed vegetables
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    Instructions

    • In a mesh strainer, rinse the rice until the water runs clear. Drain well.
    • In a large skillet heat oil and add rice. Cook until the rice starts to appear somewhat glossy.
    • Once browned, add garlic, onion, cumin, bouillon, and tomato sauce and stir to mix.
    • Add water and frozen vegetables and stir gently.
    • Bring to a boil, then reduce heat to low and simmer covered until all the liquid is absorbed, about 20 to 25 minutes.

    Notes

    Vegetarian Adaptation: Substitute vegetable soup base or Better Than Bouillon No Chicken Base (affiliate link) for chicken bouillon. The No Chicken Base is the closest flavor to real chicken soup base that I have found, and it really enhances my vegetarian dishes. A beef version (affiliate link) is also available.
    Gluten-free: Some bouillon contains wheat or rye. Check your labels or buy certified GF bouillon.

    Nutrition per serving

    Calories: 218 calCarbohydrates: 43 gProtein: 5 gFat: 3 gSodium: 139 mgFiber: 2 gSugar: 2 g
    Restaurant Style Mexican Rice Permalink
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    🧾 Create a shopping list

    Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.

    📌 Pin this meal plan

    Meal Plan for Week 37 (Group 1): Teriyaki Steak, Sweet Garlic Chicken, Crockpot Marinara Sauce over Pasta, Black Bean Soup, South of the Border Casserole

    Meal Plan for Week 37 (Group 1): Teriyaki Steak, Sweet Garlic Chicken, Crockpot Marinara Sauce over Pasta, Black Bean Soup, South of the Border Casserole
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    Posted by Mary Ann on August 23, 2021; Updated on March 15, 2023Filed Under: Meal Plans

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    Hi there! I'm Mary Ann Kelley, and I'm the food blogger/meal planner here at Add Salt & Serve. Read more

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