THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Baked Teriyaki Pineapple Pork Chops

Transcription

1 SMALLER FAMILY DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- 7 Layer Dip Burritos Smaller Family- Blue Raspberry Slush Smaller Family- Baked Teriyaki Pineapple Pork Chops Smaller Family- Honey Sriracha Brussels Smaller Family- Tuscan Garlic Chicken Sprouts DAY 4 DAY 5 DAY 6 DAY 7 Smaller Family- One Pan Smaller Family- Easy LEFTOVERS Smaller Family- Steak Garlic Sausage and Oven Baked BBQ Ribs Burrito Bowl Vegetables Smaller Family- Oreo Smaller Family- Mexican Pudding Fudge Popsicles Street Corn

2 DAY 1 SMALLER FAMILY- 7 LAYER DIP BURRITOS M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 4 burrito size flour tortillas 1 (16 ounce) can refried beans 1/2 cup guacamole 1 tomato (diced) 1/2 cup light sour cream 1 cup shredded cheddar cheese 1/2 head green leaf lettuce (chopped) 1/2 (6 ounce) can medium black olives (sliced) 1. Place refried beans in a bowl and heat them in the microwave, stirring occasionally, until hot. 2. Spread a layer of beans on the tortilla. Then add a layer of guacamole, tomatoes, sour cream, cheese, chopped lettuce, and sliced olives. Fold burrito up, cut in half and enjoy!

3 SMALLER FAMILY- BLUE RASPBERRY SLUSH D E S S E R T Serves: 4 Prep Time: 5 Minutes Cook Time: 4 cups ice 2 cups lemon-lime soda 2 packets blue raspberry lemonade Kool-Aid 1/4 cup sugar 1. In a high-power blender, blend ice until it is finely crushed, then set aside. 2. Add lemon-lime soda, Kool-Aid, and sugar into the same blender, blend and pulse until completely combined. 3. Add ice back to the blender and pulse until combined. Pour into four cups and serve.

4 DAY 2 SMALLER FAMILY- BAKED TERIYAKI PINEAPPLE PORK CHOPS M A I N D I S H Serves: 4 Prep Time: 2 Hours 5 Minutes Cook Time: 35 Minutes 4 boneless, skinless pork chops (about 3/4" thick) 6 Tablespoons low-sodium teriyaki sauce (plus extra for drizzle) 4 pineapple slices 1 green onion (finely chopped) 1. Place pork chops in a resealable gallon-sized bag. Pour teriyaki sauce on top of pork chops and let marinate in fridge for at least 2 hours. 2. Spray a 9x13" baking dish with nonstick cooking spray. 3. Remove pork chops from fridge and place in prepared dish, pouring teriyaki sauce from bag on top of chops. Place a pineapple slice on top of each pork chop. 4. Preheat oven to 375 degrees F and cook pork chops uncovered for 35 minutes or until internal temperature reaches 145 degrees F. 5. Remove chops from oven and top with chopped green onions. If desired, drizzle with additional teriyaki sauce.

5 SMALLER FAMILY- HONEY SRIRACHA BRUSSELS SPROUTS S I D E D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 25 Minutes 3/4 pounds brussels sprouts (halved) 1 Tablespoon olive oil salt and pepper (to taste) 1 Tablespoon honey 1/2 Tablespoon sriracha 1/2 lime (for juice) pinch of garlic powder 1. Preheat oven to 400 degree F. 2. On a baking sheet lined with foil, spread out brussels sprouts. Drizzle them with olive oil, then top with salt and pepper. Toss to combine. 3. Bake for minutes until edges start to turn brown and leaves start to crisp. Remove from oven and place in a large bowl. 4. In a small bowl, whisk together honey, sriracha, lime, and garlic powder. Pour mixture over roasted brussels sprouts and toss to combine. Serve warm.

6 DAY 3 SMALLER FAMILY- TUSCAN GARLIC CHICKEN M A I N D I S H Serves: 4 Prep Time: 20 Minutes Cook Time: 25 Minutes 1 cup all purpose flour 1 1/2 Tablespoons garlic salt 1 teaspoon pepper 1 teaspoon dried basil 1/2 teaspoon Italian Seasoning 1/2 teaspoon dried oregano 4 boneless skinless chicken breasts 7 Tablespoons Extra Virgin Olive Oil (divided) 1 red bell pepper (cut into thin strips) 1 Tablespoon garlic (finely minced) 2 1/2 Tablespoons cornstarch 1/2 cup low sodium chicken broth 1/2 cup heavy cream 6 ounces fresh spinach 1 cup milk 1 cup freshly grated Parmesan cheese 1 pound Fettuccine noodles 1. Preheat oven to 350 degrees F. 2. Combine the flour, garlic salt, pepper, basil, Italian seasoning and oregano. 3. Dip each chicken breast in the flour mixture and coat well. 4. In a large skillet, heat 5 Tablespoons oil until hot. Place the breaded chicken in the oil until each side is golden. Don't cook all the way through, it will finish cooking in the oven. 5. On a cookie sheet, line with aluminum foil and spray with cooking spray. Place the chicken breasts on the cookie sheet and bake for about 15 minutes until cooked through. Set aside until ready to use. 6. While the chicken is baking, prepare the noodles as directed. Wipe the skillet with some paper towels and add the remaining 2 tablespoons of olive oil. Cook the diced red pepper and garlic for about 3 minutes. Stir in 1 tablespoon of corn starch and stir constantly for one minute. 7. Add the chicken broth and bring to a light simmer while whisking constantly until it is starting to thicken. This takes about 3-4 minutes. 8. In a separate small bowl, whisk together the heavy cream and the rest of the cornstarch. Add the spinach, cream, and milk to the skillet. Bring this to a simmer and continue to cook until spinach starts to soften and go a dark green color. Stir in the cheese. 9. Top the noodles with the breaded chicken and spoon the sauce on top. Enjoy!

7 DAY 4 SMALLER FAMILY- ONE PAN GARLIC SAUSAGE AND VEGETABLES M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 30 Minutes 1 cup broccoli (roughly chopped) 1 cup carrots (sliced) 2 zucchini (sliced) 2 red potatoes (chopped) 1/2 red onion (chopped) 3 chicken sausages (sliced) 1/4 Tablespoon minced garlic 1/2 Tablespoons teriyaki sauce garlic salt (to taste) onion powder (to taste) salt and pepper (to taste) 1 1/2 cups rice (cooked) 1. Preheat oven to 400 degrees F. 2. Combine broccoli, carrots, zucchini, red potatoes, onion, and chicken sausage onto a foil lined baking sheet. 3. In a small bowl combine the minced garlic, and teriyaki sauce, and pour the mixture over the vegetables and sausage and toss lightly. 4. Lightly season the pan of vegetables and sausage with garlic salt, onion powder, and salt and pepper to taste. 5. Place in oven and bake for 15 minutes. After 15 minutes, remove from oven, toss the vegetables and place back in the oven for 15 minutes. 6. Remove from oven when the vegetables are all tender and cooked all the way through. 7. Serve warm over rice.

8 DAY 5 SMALLER FAMILY- EASY OVEN BAKED BBQ RIBS M A I N D I S H Serves: 4 Prep Time: 40 Minutes Cook Time: 1 Hour 1 1/2 pounds baby back pork ribs 1/2 Tablespoon garlic powder 1/2 teaspoon pepper 1 Tablespoons salt 1/2 cup BBQ sauce 1. Place ribs in a large pot and fill with water until ribs are completely covered. You may need to cut the ribs into smaller sections to fit into the pot. 2. Add garlic powder, pepper and salt to pot and bring to a boil. 3. Boil for 40 minutes, or until ribs are tender. 4. Preheat oven to 325 degrees F. 5. Remove ribs from pot and place in a 9x9 inch baking dish. 6. Brush BBQ sauce over ribs. 7. Cover dish with foil and bake for 1 hour, or until internal temperature of pork has reached 160 degrees F. 8. Brush on additional BBQ sauce before serving, if desired.

9 SMALLER FAMILY- OREO PUDDING FUDGE POPSICLES D E S S E R T Serves: 4 Prep Time: 4 Hours 15 Minutes Cook Time: 1/2 (3.4 ounce) box chocolate instant pudding 1 cup milk 6 Tablespoons whipping cream 8 oreos 1. Prepare pudding by following directions on package. Set aside. 2. Pour the whipping cream into a bowl and beat until stiff peaks form. Add to chocolate pudding and fold to combine. 3. Place the cookies into a resealable plastic bag and crush into chunks. Add to the pudding mixture and fold to combine. 4. Pour pudding mixture into each popsicle mold and place the popsicles in the freezer until frozen solid, about 4 hours or up to overnight.

10 DAY 7 SMALLER FAMILY- STEAK BURRITO BOWL M A I N D I S H Serves: 4 Prep Time: 1 Hour 10 Minutes Cook Time: 10 Minutes 2 pounds flank steak (sliced) 1 teaspoon minced garlic 1/4 cup soy sauce 1/4 cup olive oil 1/4 teaspoon cumin 1/4 teaspoon chili powder 2 Tablespoons lime juice 2 cups white rice (cooked) 4 cups romaine lettuce (chopped) 2 cups pico de gallo 1 (15 ounce) can black beans 1 cup guacamole 1 cup shredded cheddar cheese 1/2 bunch cilantro (chopped) 1 lime 1. Slice steak into 1/4 inch strips. 2. In a resealable gallon-size ziploc bag, combine steak, garlic, soy sauce, olive oil, cumin, chili powder, and lime juice. 3. Marinade in the refrigerator for at least 1 hour (it tastes better the longer it marinates). 4. Remove steak from the marinade and pan fry over medium heat until it is cooked all the way through. 5. In four bowls, evenly distribute the cooked steak, rice, romaine lettuce, pico de gallo, black beans, guacamole, and shredded cheese. 6. Top with cilantro and lime juice.

11 SMALLER FAMILY- MEXICAN STREET CORN S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 30 Minutes 4 ears of corn 1/2 cup mayonnaise 1/2 cup sour cream 1 teaspoon garlic salt 2 teaspoons paprika 2 teaspoons chili powder 1 cup crumbled Feta cheese 1 bunch cilantro (finely chopped) 2 limes 1. Preheat oven to 350 degrees. 2. Place corn (still in husk) directly on oven rack. 3. Bake for 30 minutes or until corn is fully cooked, remove and let cool for at least 5 minutes. 4. In a bowl, whisk together mayonnaise, sour cream, and garlic salt. 5. In a separate bowl, whisk together paprika and chili powder. 6. Remove husks from corn. 7. Spread about 1 Tablespoon of mayonnaise mixture on each ear of corn. 8. Sprinkle with paprika/chili powder mixture. 9. Top with feta cheese and minced cilantro. 10. Serve with lime wedge (optional)

12 SHOPPING LIST BAKING GOODS 1 Cup All Purpose Flour 1/2 (3.4 Ounce) Box Chocolate Instant Pudding 2 1/2 Tablespoons Cornstarch 1/4 Cup Sugar MEAT 1 1/2 Pounds Baby Back Pork Ribs 4 Boneless Skinless Chicken Breasts 4 (about 3/4" Thick) Boneless, Skinless Pork Chops 3 Chicken Sausages 2 Pounds Flank Steak CANS/SAUCES 1/2 Cup BBQ Sauce 1 (15 Ounce) Can Black Beans 1/2 Cup Low Sodium Chicken Broth 1/2 Cup Mayonnaise 1/2 (6 Ounce) Can Medium Black Olives 4 Pineapple Slices 1 (16 Ounce) Can Refried Beans 1/4 Cup Soy Sauce 1/2 Tablespoon Sriracha 6 2/3 Tablespoons Teriyaki Sauce MISCELLANEOUS 2 Packets Blue Raspberry Lemonade Kool-Aid 1 Tablespoon Honey 2 Cups Lemon-lime Soda 3/4 Cup Olive Oil PRODUCE 1 Cup Broccoli 3/4 Pound Brussels Sprouts 1 Cup Carrots 1 1/2 Bunches Cilantro 4 Ears Of Corn 6 Ounces Fresh Spinach 1 Green Onion 1 1/2 Cups Guacamole 1/2 Head Green Leaf Lettuce 2 Tablespoons Lime Juice 2 Cups Pico De Gallo 1 Red Bell Pepper 1/2 Red Onion 2 Red Potatoes 4 Cups Romaine Lettuce 1 Tomato 2 Zucchini 3 1/2 Limes 1 2/3 Tablespoons Minced Garlic DRY GOODS 4 Burrito Size Flour Tortillas 1 Pound Fettuccine Noodles 8 Oreos 3 1/2 Cups Rice

13 SPICES 1 Tablespoon Chili Powder 1/4 Teaspoon Cumin 1 Teaspoon Dried Basil 1/2 Teaspoon Dried Oregano 1/2 Tablespoon, Pinches Garlic Powder, 1 1/2 Tablespoons, 1 Garlic Salt Teaspoon 1/2 Teaspoon Italian Seasoning Onion Powder 2 Teaspoons Paprika 2 Teaspoons Pepper 1 Tablespoon Salt 0 Salt And Pepper DAIRY/FROZEN 1 Cup Crumbled Feta Cheese 1 Cup Freshly Grated Parmesan Cheese 1/2 Cup Heavy Cream 4 Cups Ice 1/2 Cup Light Sour Cream 2 Cups Milk 2 Cups Shredded Cheddar Cheese 1/2 Cup Sour Cream 6 Tablespoons Whipping Cream