Week 37 Summary |
||
|---|---|---|
Notes for this week |
||
|
||
Day 1 |
||
| Teriyaki Steak | Grilled Corn with Garlic and Ginger Soy Butter | Green Salad |
Day 2 |
||
| Sweet Garlic Chicken | Baked Potatoes | Steamed Broccoli |
Day 3 |
||
| Crockpot Marinara Sauce over Pasta | Slow Simmered Green Beans | |
Day 4 |
||
| Black Bean Soup | Spinach Salad | Crusty Bread |
Day 5 |
||
| South of the Border Casserole | Homemade Spanish Rice | |
🗓️ Day 1
- 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 teaspoon garlic powder
- 4 tablespoon oyster sauce
- 8 tablespoon 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 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 g
Grilled Corn With Garlic and Ginger Soy Butter Permalink
🗓️ Day 2
- 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 teaspoon garlic, minced
- 6 tablespoon brown sugar
- 2 tablespoon 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 g
Sweet Garlic Chicken Permalink
🗓️ Day 3
- 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 g
Crockpot Marinara Sauce Permalink
Slow Simmered Green Beans
Make the most of canned green beans by slow-simmering them in butter.
Ingredients
- 38 ounces Blue Lake green beans, canned
- 4 tablespoons butter
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
🗓️ Day 4
- 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 g
Black Bean Soup Permalink
🗓️ Day 5
- South of the Border Casserole
- Restaurant-Style mexican 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 g
South of the Border Casserole Permalink
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.
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
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
🧾 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
Leave a Reply