Club. Week Twenty-One

Transcription

1 Club Week Twenty-One Elisa Prout Onceaweekcooking.com 2015 Elisa Prout - All Rights Reserved 1

2 NOTICE: You DO NOT Have the RIGHT to reprint or Resell this Report! You Also MAY NOT Give Away, Sell or Share the Content Herein If you obtained this report from anywhere other than you have a pirated copy. Please help stop Internet crime by reporting this to: mailto:support@onceaweekcooking.com 2015 Copyright Elisa Prout ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. DISCLAIMER AND / OR LEGAL NOTICES: The information presented herein represents the views of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions Elisa Prout - All Rights Reserved 2

3 Week 21 Only a couple more weeks to go and you have completed six months of menu planning. The following six months will be even easier since you ve made these recipes once before. Don t forget you can mix up the meats to be healthier or more frugal. Leaner cuts of meats and lower fat cheeses (or leave out cheese) and dairy products will significantly lower a dishes calorie count. Add more veggies or a larger side salad instead of a carb for a side dish. Need to save more money and aren t worried about the calorie count? Look over a recipe and change out chicken breasts for chicken thighs. Depending on the size of the thighs, you can substitute 2 or 3 thighs for the meat quantity of one chicken breast. You can also substitute a higher fat ground beef for recipes. Just make sure and up the recipe by about a ¼ pound for every pound in the recipe and DRAIN the fat. Depending on the recipe, I ve been known to also rinse the meat to get more fat out. Get out of the kitchen! Elisa Prout info@onceaweekcooking.com 2015 Elisa Prout - All Rights Reserved 3

4 Menu Italian Beef Sandwiches Shredded Beef Chili Beef and Veggie Bake Mexican Chicken Casserole Chicken and Macaroni Casserole Pork Chops with Sweet Potatoes 2015 Elisa Prout - All Rights Reserved 4

5 Shopping List Meats 1 lb extra-lean ground beef ¾ lbs boneless-skinless chicken breast 1 5 lb beef roast 1 lb chicken thighs 4 pork loin chops, 1 inch thick Fresh Vegetables 12 oz sliced mushrooms 2 large onions, chopped 2 large green peppers, chopped 1 large tomato, chopped 2 sweet potatoes 1 clove garlic 2 apples Mixed greens and salad toppings for side salads Frozen 16 oz frozen peas and carrots 1 bag frozen peas 1 bag sante fe vegetables 4 dinner rolls 2015 Elisa Prout - All Rights Reserved 5

6 Canned/Jarred Products 1 can cream of mushroom soup (can use light version) 1 ½ cups (12 oz) chunky salsa 1 can (15 oz) black beans, drained and rinsed 2 cans kidney beans, drained and rinsed 1 jar chunky spaghetti sauce 1 or 2 small cans tomato sauce 1 small jar or can pimiento-stuffed olives 1 can (12 oz) pineapple chunks 1 can green beans Salad dressings of choice for side salads Dry Goods 1 ¼ cups elbow macaroni White or brown rice 6 buns for sandwiches Dairy/Deli Milk 1 egg 4 oz velveeta processed cheese 1 8 oz can refrigerated crescent rolls (can use reduced fat) 2 oz Neufchatel cheese, cubed ½ cup Mexican style shredded cheese, divided in half 1 cup shredded cheddar 1 cup sour cream Sliced cheese (mozzarella or cheddar) optional butter 2015 Elisa Prout - All Rights Reserved 6

7 Pantry Items 2 6 tortillas seasoning salt ground black pepper garlic salt ground cumin chili powder flour brown sugar sugar cornmeal baking powder salt vegetable oil olive oil ½ cup bread crumbs 2015 Elisa Prout - All Rights Reserved 7

8 Getting Started In order to make your once a week cooking routine the most effective, start by making sure you have all the ingredients available and that your kitchen and kitchen tools are clean and accessible. This week the beef roast is going to serve double duty for meals. So make sure and get it in the slow cooker first thing. You will take some of the prepared meat mixture out for the sandwiches, then we ll turn the rest into chili! I love cooking one meat and making multiple meals from it. Such a time saver. Follow Beef Recipe #1 to cook the roast. Then you can also boil the chicken thighs so they are cool to de-bone when ready to put the recipe together. All the onions, green peppers and mushrooms can be diced and sliced ahead of time. Set them in containers like you see on the cooking shows and pretend you re the chef. It s a big confidence booster for whipping around the kitchen Elisa Prout - All Rights Reserved 8

9 Beef Recipe #1 Italian Beef Sandwiches 1 5 lb beef roast 1 jar chunky spaghetti sauce 1 cup water 1 cup onion, chopped 1 cup green bell pepper, chopped 1 clove garlic 6 buns cheese optional 1. Place roast in slow cooker with garlic, onion and pepper on top. Pour spaghetti sauce and water. 2. Cover and cook 6-8 hours on low. Turn cooker off. 3. Remove roast from slow cooker, shred and add meat back to sauce. 4. Spoon out approximately 4 cups of meat mixture into a Ziploc baggy. Let cool and freeze. Thaw mixture in fridge. Thaw buns if they were also frozen. Reheat meat mixture in microwave safe bowl for approximately 3 minutes, stirring. Place in buns with optional cheese. Toast in oven for approximately 5 minutes on 350 degrees or until cheese is melted. Serve with side salads and apply wedges. Recipe for second half of meat mixture next page Elisa Prout - All Rights Reserved 9

10 Beef Recipe #2 Shredded Beef Chili Leftover meat and sauce mixture from recipe above. 2 cans kidney beans, drained and rinsed 2-3 Tbsp chili powder, depending on how hot you like it 1. Stir together all ingredients. Once cool, pour into 1 or more gallon size Ziploc baggies. Seal well and freeze. Thaw at least 24 hours before serving. When thawing, place bag on a plate or in a large bowl to thaw in fridge so you do not have a mess if any leaks happen. Pour chili in a pot and warm it for approximately 20 minutes over medium heat. Stirring occasionally. Chili should be slightly bubbly. Serve with ***cornbread muffins. ***Recipe can be found after main meal dishes Elisa Prout - All Rights Reserved 10

11 Beef Dish #3 Beef and Veggie Bake 1 lb. extra-lean ground beef 1 pkg. (8 oz.) sliced fresh mushrooms 1 cup onion, chopped 2 cups Frozen peas and carrots 1 can (10-3/4 oz.) reduced-fat condensed cream of mushroom soup 1/4 lb. (4 oz.) VELVEETA 2% Milk Pasteurized Prepared Cheese Product, cut into 1/2-inch cubes 1 can (8 oz.) refrigerated reduced-fat crescent dinner rolls 1. Brown ground beef until barely pink. Add in onion and mushrooms; cook until beef is done and mushroom liquid has evaporated. 2. Stir in peas, carrots and soup, bring to a boil and stir occasionally. 3. Remove skillet from heat. Stir in Velveeta cheese. 4. Pour into 8x8 baking dish or aluminum pan. 5. Unroll crescent dough and separate the triangles. Arrange on top of meat mixture with points overlapping towards the center. Do not worry about fully covering the top of the bake. Openings will help it become extra bubbly when baking. Let bake cool completely. Cover tightly with aluminum foil and freeze. Thaw the bake overnight. Preheat oven to 350 degrees and bake dish for 15 to 20 minutes until bubbly and crescent roll top is golden brown. Serve with side salads Elisa Prout - All Rights Reserved 11

12 Mexican Chicken Casserole Chicken Dish #1 ¾ lb boneless, skinless chicken breasts, cut into bite-size pieces 1 tsp ground cumin 1 cup green pepper, chopped 1 ½ cups chunky salsa 2 oz Neufchatel cheese, cubed 1 can black beans, drained and rinsed 1 tomato, chopped 2 6 inch tortillas ½ cup Mexican style shredded cheese, divided into thirds 1. Cook chicken in medium skillet over medium heat. Sprinkle with ground cumin and stir constantly. Cook a couple of minutes. 2. Add peppers and cook until chicken is white throughout. Approximately 2 more minutes. 3. Stir in salsa. 4. When mixture is warm, add nuefchatel cheese and stir until melted. 5. Add beans and tomatoes. 6. Spray 8x8 baking dish or aluminum pan with non-stick cooking spray. 7. Spoon 1/3 of mixture into baking dish. Sprinkle with cheese and cover with a tortilla. Repeat. 8. Top with remaining chicken mixture. Sprinkle last of cheese on top. Cover tightly with aluminum foil and freeze. Thaw for 24 hours before cooking. Bake at 375 degrees for 20 minutes, covered. Uncover and bake another 5 minutes. Dish should be bubbly warm and cheese melted. Serve with ***Spanish rice and Santa Fe vegetables. **Spanish rice recipe is after main meals and can also be found in week 14 meal plan 2015 Elisa Prout - All Rights Reserved 12

13 Chicken Dish #2 Chicken and Macaroni Casserole 1 ¼ uncooked elbow macaroni noodles 2 Tbsp olive oil ¼ cup diced onion 4 ounces sliced mushrooms ½ cup green pepper, finely chopped 2 Tbsp chopped pimiento-stuffed olives 1 cup shredded cheddar cheese 1 cup sour cream 1 tsp seasoning salt (such as Lawry s brand) 1 tsp ground black pepper 1 ½ cups diced cooked chicken thighs ¼ cup milk ½ cup bread crumbs 2 tsp melted butter 1. Cook macaroni as directed on package, do not over cook. Drain and put in a large bowl. 2. Heat olive oil in a large skillet over medium heat. Add onions and green peppers. Stir and cook for approximately 2 minutes. Add mushrooms and cook until onions are clear and mushrooms start to brown. Stirring frequently. Add to macaroni. 3. In a small bowl combine bread crumbs and melted butter. 4. Combine all ingredients, EXCEPT breadcrumb mixture, to the large bowl and gently toss to mix. 5. Pour into a 1 ½ quart baking dish or aluminum pan. Sprinkle breadcrumb mixture over the top and wrap tightly in aluminum foil. Freeze. Thaw in fridge for 24 hours. Bake at 350 degrees for 35 minutes or until bubbly and breadcrumbs are lightly browned. Serve with peas and dinner rolls Elisa Prout - All Rights Reserved 13

14 Pork Chops and Sweet Potatoes Pork Recipe #1 4 pork loin chops, 1 inch thick 2 Tbsp olive oil 1/2 tsp salt 1/8 tsp ground black pepper 2 medium sweet potatoes, peeled and thickly sliced 1 12 oz can pineapple chunks ¼ cup brown sugar, firmly packed 2 apples, peeled and sliced 2 Tbsp flour ½ cup water 1. Heat olive oil in large skillet (needs lid) over medium heat. 2. Brown pork chops, sprinkling with salt and pepper. 3. Add sweet potatoes to skillet. 4. Drain pineapple, reserve liquid. 5. Combine ¼ cup liquid with the brown sugar and pour over chops and potatoes. Add pineapple and apple slices. 6. Cover skillet and cook on medium low for 15 minutes. LET COOL 7. Pour mixture into an 8x8 baking dish or aluminum pan OR into a gallon Ziploc baggy. 8. Combine flour and water, making sure to dissolve flour completely. Pour over mixture. Seal and freeze. Thaw in fridge for at least 24 hours. If used a Ziploc baggy, pour into 8x8 baking dish. Cover and bake for minutes at 375 degrees. Check to make sure pork is done completely and sweet potatoes are soft. Serve with green beans and side salads Elisa Prout - All Rights Reserved 14

15 Side dish #1 ***Spanish Rice 1 cup white or brown rice 1 or 2 small cans of tomato sauce (use 2 cans for moist rice, or just 1 if you like it restaurant style) 1 tsp cumin 1 tsp garlic salt 1 tsp chili powder 1 tsp fresh ground or regular pepper 1 tbs salad oil 1 1/2 cups water Heat oil in a saucepan. Pour in the rice, and brown slightly. Add the remaining ingredients, bring to a boil, cover and simmer on medium low until the liquid is absorbed and the rice is done minutes depending on type of rice used. Cool completely. Spoon into freezer baggy and freeze. Take out of freezer the night before you plan to eat. To reheat, place in microwave safe, covered dish. Microwave for 2-3 minutes. Stirring half way through Elisa Prout - All Rights Reserved 15

16 Sidedish #2 ***Cornbread Muffins 1 cup cornmeal 1 cup all-purpose flour 1/3 cup white sugar 2 tsp baking powder 1/2 teaspoon salt 1 egg, beaten 1/4 cup canola oil 1 cup milk 1. Preheat oven to 400 degrees. Place cupcake/muffin in pan or grease pan. 2. In a large bowl, combine dry ingredients and mix well. 3. Add egg, oil and milk all at once. Stir gently, but do not overmix. Batter should be lumpy. 4. Spoon batter into muffin cups. Filling about 2/3 rd s or a little more of the muffin cup. 5. Bake for minutes. 6. Let cool slightly and remove muffins from pan to cool completely. Flash freeze on a cookie sheet (about 30 minutes) and then place in Ziploc baggy or freezer container. Take out muffins you will use the day of. Place in tin foil and can be thawed on counter in just a couple of hours. To reheat, place the tin foiled wrapped muffins into a preheated oven and heat for approximately 5 minutes on 350 degrees Elisa Prout - All Rights Reserved 16