THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken

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1 SMALLER FAMILY DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Quick Chicken and Broccoli Casserole Smaller Family Chocolate Fruit Dip Smaller Family Slow Cooker Beef and Broccoli Smaller Family Maple Dijon Glazed Chicken Smaller Family BLT Salad DAY 4 DAY 5 DAY 6 DAY 7 Smaller Family Smaller Family Chicken LEFTOVERS Smaller Family Glazed Breakfast Tostadas Bacon Ranch Pizza Ground Turkey Meatloaf Smaller Family Easy Smaller Family Red Texas Pinto Beans Velvet Brownies

2 DAY 1 SMALLER FAMILY QUICK CHICKEN AND BROCCOLI CASSEROLE M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 35 Minutes 2 cups fresh broccoli (chopped) 2 boneless skinless chicken breasts (cooked and cubed) 1/2 (10.5 ounce) can cream of chicken soup 1/4 cup sour cream 1/2 teaspoon lemon juice 1/4 teaspoon curry powder 1/2 cup shredded sharp cheddar cheese 1/4 cup plain bread crumbs 1 Tablespoon butter (melted) 1. Preheat oven to 350 degrees. 2. Cook broccoli in boiling water until tender, then drain. 3. In a small bowl mix together cream of chicken soup, sour cream, lemon juice and curry. Set aside. 4. In a 9 x 9 greased baking dish add broccoli and chicken. 5. Pour soup mixture over top and mix together. 6. Sprinkle with grated cheese. Combine bread crumbs with butter and sprinkle on top. 7. Bake for minutes.

3 SMALLER FAMILY CHOCOLATE FRUIT DIP D E S S E R T Serves: 4 Prep Time: 10 Minutes Cook Time: 3 Minutes 3/4 cup milk chocolate chips 1 (8 ounce) container cool whip 1/2 teaspoon ground cinnamon 16 strawberries 1. Place the chocolate chips in a microwave safe bowl. Microwave for 30 seconds, then remove and stir. Microwave in additional 15 second increments (stirring in between) until chocolate is melted. 2. Stir cinnamon into the chocolate, and fold in a 1/2 cup of cool whip. Mix until completely combined. 3. Add in the rest of the cool whip and serve with strawberries.

4 DAY 2 SMALLER FAMILY SLOW COOKER BEEF AND BROCCOLI M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 8 Hours 2 pounds boneless beef chuck roast (cut into thin strips) 1 cup reduced sodium beef broth 1/2 cup reduced sodium soy sauce 1/3 cup brown sugar 1 Tablespoon sesame oil 3 teaspoons minced garlic 2 Tablespoons cornstarch 2 Tablespoons cold water 3 cups fresh broccoli (cut into bite-sized pieces) 2 cups cooked rice 1. Spray slow cooker with non-stick cooking spray. 2. Place beef strips inside slow cooker. 3. In a medium bowl, mix beef broth, soy sauce, brown sugar, sesame oil, and garlic together. Pour over the beef strips in the slow cooker and cook on low heat for 6-8 hours (the beef will be so tender that it will fall apart when you touch it). 4. In a small bowl, mix together cornstarch and cold water. Mix in with the beef and liquid that is in the slow cooker. Add broccoli pieces to the slow cooker, put the lid back on, and cook for an additional 30 minutes on high heat. 5. Stir well and serve over hot cooked rice.

5 DAY 3 SMALLER FAMILY MAPLE DIJON GLAZED CHICKEN M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 40 Minutes 1/3 cup Dijon mustard 1/4 cup maple syrup 1 Tablespoon rice vinegar 1 1/2 pounds boneless skinless chicken thighs Salt and pepper (to taste) 1/4 teaspoon dried rosemary (optional for topping) 1. Preheat your oven to 425 degrees F. 2. Mix together Dijon mustard, maple syrup and rice vinegar. 3. Put the whole package of chicken thighs into an 8 x 8 inch glass baking dish (I lined mine with aluminum foil for easy clean up). 4. Salt and pepper the thighs. 5. Pour maple mustard mixture over top, turning the thighs in the mixture so they are fully coated. 6. Put the chicken thighs in the oven, and let them bake for 40 minutes or until a meat thermometer reads 165 degrees F. 7. Baste the tops of the chicken with more sauce halfway through cooking time. Use the sauce that is in the pan for basting. 8. Let the chicken rest for 5 minutes before serving. 9. Sprinkle with rosemary if desired.

6 SMALLER FAMILY BLT SALAD S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 5 Minutes 4 bacon strips (cooked and diced) 3/4 package premium romaine bagged salad 3/4 medium tomato (chopped) 6 Monterey Jack cheese sticks (cut into cubes) 1/2 cup mayonnaise 2 Tablespoons sugar 3 teaspoons apple cider vinegar 1 teaspoon olive oil Salt and pepper to taste 3/4 cup croutons 1. In a skillet, cook bacon until crisp and cut into small pieces. 2. In a large bowl, combine salad, tomato and cheese. 3. In a small mixing bowl, whisk together mayonnaise, sugar, vinegar, olive oil and salt and pepper. 4. Pour dressing over your salad or serve on the side. 5. Sprinkle with bacon and croutons.

7 DAY 4 SMALLER FAMILY BREAKFAST TOSTADAS M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 5 Minutes 1/2 red bell pepper (chopped) 1/2 cup chicken sausage (chopped) 4 eggs 1/2 cup chopped fresh spinach salt and pepper (to taste) 4 crispy tostada shells 1/4 cup shredded Mexican blend cheese 1/2 cup salsa (optional topping) 1. Over medium heat, cook peppers and chicken sausage until peppers are cooked through. 2. Add eggs, spinach, salt and pepper and scramble until eggs are fully cooked. 3. Top tostada shells with eggs and top with cheddar cheese. 4. Bake for 3-5 minutes or until cheese is fully melted. Top with your favorite salsa.

8 SMALLER FAMILY EASY TEXAS PINTO BEANS S I D E D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 10 Minutes 3/4 yellow onion (diced) 2 teaspoons fresh cilantro (chopped) 1 Tablespoon olive oil 1 teaspoon minced garlic 1 1/2 (15 ounce) cans pinto beans (rinsed and drained) 3/4 cup salsa 1/2 teaspoon cumin 1/2 cup shredded Mexican Blend cheese- optional topping 1/2 cup sour cream- optional topping 1. In a large skillet or saucepan, saute onion and cilantro in oil until tender. 2. Add garlic and cook one minute longer. 3. Stir in the beans, salsa, and cumin until heated through. 4. If desired, top warm beans with cheese and sour cream.

9 DAY 5 SMALLER FAMILY CHICKEN BACON RANCH PIZZA M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 15 Minutes 1 pre-made Whole Wheat Pizza Crust 1 cup Alfredo sauce 1/4 cup plain Greek yogurt 1/2 (1 ounce) packet ranch seasoning mix 1 1/2 cups shredded mozzarella cheese 2 boneless skinless chicken breasts (cooked and shredded) 6 bacon strips (cooked and crumbled) 1/4 red onion (diced) 1/4 cup cilantro (diced) 1. Preheat oven to 350 degrees F. 2. Place your pizza crusts on a cookie sheet, and spray the top of the crusts with nonstick cooking spray. Allow it to soak in for a few minutes. 3. In a bowl, combine the Alfredo sauce, plain Greek yogurt and the ranch seasoning mix. 4. Spread sauce over the pizza crusts evenly and sprinkle the cheese on the pizza. 5. Place the chicken pieces over the pizza evenly, as well as the bacon crumbles, red onion and cilantro. 6. Place in the oven and bake for minutes, or until the cheese is melted and bubbling. 7. Remove from oven, slice, and eat warm.

10 DAY 7 SMALLER FAMILY GLAZED GROUND TURKEY MEATLOAF M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 1 Hour 3/4 pound ground turkey 1/2 cup plain bread crumbs 1/2 yellow onion (minced) 1 1/2 teaspoons minced garlic 1/2 cup shredded carrots 1/4 cup chopped fresh spinach 1/8 cup shredded Mozzarella cheese 1/8 cup ketchup 1/2 Tablespoon chopped fresh parsley 1 egg 1/2 Tablespoon Worcestershire sauce 3/4 teaspoons salt 1/4 teaspoon pepper Glaze: 1/8 cup ketchup 1 Tablespoon brown sugar 1/2 Tablespoon Worcestershire sauce 1. Preheat oven to 350 degrees. 2. Add ground turkey, breadcrumbs, onion, garlic, carrots, spinach leaves, Mozzarella cheese, ketchup, parsley, egg, Worcestershire sauce, salt, and pepper into a large bowl. 3. Mix until everything is fully incorporated. 4. Place in a loaf pan that has been sprayed with non stick cooking spray, or line a sheet pan with parchment paper or aluminum foil and pour meat on the prepared pan. 5. Use your hands to form into a loaf shape, trying to keep it level so it cooks evenly. 6. Bake for 30 minutes. 7. While baking, mix glaze ingredients together. Remove meatloaf from oven and brush glaze over top after it has baked for 30 minutes. 8. Place back in the oven for another 30 minutes, or until internal temperature reaches 165 degrees. 9. Remove and let cool for 10 minutes before serving. Sprinkle with chopped parsley to garnish if desired.

11 SMALLER FAMILY RED VELVET BROWNIES D E S S E R T Serves: 4-6 Prep Time: 15 Minutes Cook Time: 45 Minutes Brownies: 1/2 (15.25 ounce) red velvet cake mix 1/2 cup butter (melted) 1 egg 1/4 cup water 1/2 cup semi-sweet chocolate chips 1/2 cup chopped walnuts (optional) White Chocolate Buttercream: 1/4 cup butter (softened) 1/2 teaspoon vanilla extract 1 1/4 cups powdered sugar 2 ounces white chocolate 1/2 tablespoon heavy cream Brownies: 1. Preheat oven to 325 degrees. 2. Combine cake mix, butter, egg, water in a bowl. Stir until the ingredients are combined, and lumps are gone. 3. Add chips and nuts, and pour mixture into a greased 9x9-inch baking pan. 4. Bake for 35 minutes. 5. Let cool for 30 minutes. Frosting: 6. Cream butter until soft and fluffy (about 3-5 minutes), then beat in the vanilla. 7. With the mixer on low speed, slowly add in powdered sugar 1/2 cup at a time; allow the sugar to mix in before adding the next 1/2 cup. 8. Once all of the sugar has been added, beat on medium speed for 30 seconds and scrape down the sides of the bowl. 9. Melt the white chocolate. If using a bar, start by chopping it into 1/4 inch chunks then place the chunks (or white chocolate chips) into a microwave safe bowl. Microwave for 30 seconds then take it out and stir. Microwave for additional 15 second intervals, stirring between, until fully melted and smooth. 10. Add the melted white chocolate to the frosting mixture and beat on medium speed until incorporated. 11. With the mixer on low, add in heavy cream and beat at medium speed until the frosting has reached your desired consistency.

12 SHOPPING LIST CANS/SAUCES 1 Cup Alfredo Sauce 1/2 (10.5 Ounce) Can Cream Of Chicken Soup 4 Tablespoons Ketchup 1 1/2 (15 Ounce) Cans Pinto Beans 1 Cup Reduced Sodium Beef Broth 1/2 Cup Reduced Sodium Soy Sauce 1 Tablespoon Worcestershire Sauce MISC 3 Teaspoons Apple Cider Vinegar 2 Cups Cooked Rice 1/3 Cup Dijon Mustard 1/4 Cup Maple Syrup 1/2 Cup Mayonnaise 1 1/3 Tablespoons Olive Oil 1/2 (1 Ounce) Packet Ranch Seasoning Mix 1 Tablespoon Rice Vinegar 1 1/4 Cups Salsa 1 Tablespoon Sesame Oil MEAT 10 Bacon Strips 2 Pounds Boneless Beef Chuck Roast 4 Boneless Skinless Chicken Breasts 1 1/2 Pounds Boneless Skinless Chicken Thighs 1/2 Cup Chicken Sausage 3/4 Pound Ground Turkey BAKING GOODS 6 1/3 Tablespoons Brown Sugar 2 Tablespoons Cornstarch 3/4 Cup Milk Chocolate Chips 1 1/4 Cups Powdered Sugar 1/2 (15.25 Ounce) Red Velvet Cake Mix 1/2 Cup Semi-sweet Chocolate Chips 2 Tablespoons Sugar 1/2 Teaspoon Vanilla Extract 2 Ounces White Chocolate DAIRY/FREEZER 1 Cup Butter 1 (8 Ounce) Container Cool Whip 1/2 Tablespoon Heavy Cream 6 Monterey Jack Cheese Sticks 1/4 Cup Plain Greek Yogurt 1/4 Cup Shredded Mexican Blend Cheese 1/2 Cup Shredded Mexican Blend Cheese- Optional Topping 1/2 Cup Shredded Sharp Cheddar Cheese 1/4 Cup Sour Cream 1/2 Cup Sour Cream- Optional Topping 6 Eggs 1 2/3 Cup Shredded Mozzarella Cheese PRODUCE 1/2 Tablespoon Chopped Fresh Parsley 3/4 Cup Chopped Fresh Spinach 5 Cups Fresh Broccoli 1/2 Teaspoon Lemon Juice 3/4 Medium Tomato 3/4 Package Premium Romaine Bagged Salad 1/2 Red Bell Pepper 1/4 Red Onion 1/2 Cup Shredded Carrots 16 Strawberries 1 1/4 Yellow Onion 4 2/3 Tablespoons Fresh Cilantro

13 DRY GOODS 1/2 Cup Chopped Walnuts 4 Crispy Tostada Shells 3/4 Cup Croutons 3/4 Cup Plain Bread Crumbs 1 Pre-made Whole Wheat Pizza Crust SPICES 1/2 Teaspoon Cumin 1/4 Teaspoon Curry Powder 1/4 Teaspoon Dried Rosemary 1/2 Teaspoon Ground Cinnamon 2 Tablespoons Minced Garlic 1/4 Teaspoon Pepper 3/4 Teaspoon Salt