THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos

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1 STANDARD PLAN THIS WEEK'S MENU: DAY 1 Citrus Pork Tacos Fresh Mexicorn Recipe DAY 2 BBQ Chicken Stuffed Baked Sweet Potatoes DAY 3 Crispy Bean and Cheese Burritos Congo Bars Recipe DAY 4 DAY 5 DAY 6 DAY 7 Easy Ground Beef Standard Family Baked LEFTOVERS Apple Cider Rump Roast Shepherd's Pie Bruschetta Chicken Recipe Pineapple Drop Cookies Baked Asian Zucchini with Pineapple Butter Cream Frosting

2 DAY 1 CITRUS PORK TACOS M A I N D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: 8 Hours 10 Minutes 2 pound pork roast 1 cup orange juice 2 limes (juiced) 1 cup chicken broth 4 teaspoons minced garlic 1 Tablespoon cumin 1 teaspoon chili powder 1 teaspoon oregano 2 teaspoons salt 1 bay leaf 1 orange (zest) 16 small flour tortillas 2 cups shredded lettuce 1 cup pico de gallo 1/2 cup Cotija cheese 1. Place pork roast in slow cooker sprayed with nonstick cooking spray. 2. Add orange juice, lime juice, broth, garlic, cumin, chili powder, oregano, salt, and bay leaf into the slow cooker. 3. Use tongs to rotate pork until spices and liquid are combined. 4. Cook on low for 8-10 hours, until pork is cooked all the way through. 5. Remove pork from slow cooker when finished cooking and shred. 6. Place shredded pork on a large baking sheet, then zest the orange over top of the pork. Squeeze the juice from the orange over top the pork as well. 7. Broil meat for 5-7 minutes (turning once) until it starts to brown and crisp. 8. Serve on tortillas with lettuce, pico de gallo, and cotija cheese.

3 FRESH MEXICORN RECIPE S I D E D I S H Serves: 8 Prep Time: 5 Minutes Cook Time: 10 Minutes 4 cups frozen corn (or fresh) 1 green bell pepper (diced) 1 red bell pepper (diced) 2/3 cup red onion (finely diced) 1 (4 ounce) can diced green chilis 1 1/2 Tablespoons butter 1 Tablespoon chili powder 1 Tablespoon cumin 1/2 teaspoon salt 1/2 teaspoon cilantro 1. Combine all the ingredients in a large saucepan. 2. Heat over medium heat, cover with lid, and let cook for about minutes or until vegetables are done cooking.

4 DAY 2 BBQ CHICKEN STUFFED BAKED SWEET POTATOES M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 1 Hour 5 Minutes 6 sweet potatoes 3 boneless skinless chicken breasts 2 cups BBQ sauce 1 cup shredded mozzarella cheese 1/2 red onion, diced 4 Tablespoons cilantro (chopped) 1. Scrub the outside of each potato and remove any blemishes. 2. Poke the outside of each sweet potato multiple times with a fork then place on a baking sheet and place on the middle oven rack. 3. Heat oven to 425 degrees F. and bake for 45 minutes, or until a fork easily presses into the center. 4. Meanwhile, spray a 9x13-inch baking dish with nonstick cooking spray. 5. Place chicken breasts in prepared pan and cover with BBQ sauce. 6. Bake at 375 degrees for minutes, or place in the oven with the sweet potatoes for the last 20 minutes of cooking. Make sure chicken is cooked all the way through. 7. Remove chicken and sweet potatoes from the oven. 8. Shred cooked BBQ chicken. 9. Cut each sweet potato down the middle and fill with shredded chicken. 10. Divide mozzarella cheese, red onion and chopped cilantro evenly between each potato and put on top of each baked potato. 11. Broil on high for 2-3 minutes, or until cheese is completely melted. 12. Serve hot.

5 DAY 3 CRISPY BEAN AND CHEESE BURRITOS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 14 Minutes 1 (3.5 ounce) boil in bag brown rice 1 cup salsa 1/3 cup cilantro (chopped) 1 avocado (diced) 1 Tablespoon lime juice 6 soft taco flour tortillas 2 cups shredded Mexican Blend cheese 1 (15.5 ounce) can black beans (rinsed and drained) 1. Cook the boil in bag brown rice according to package directions, about 10 minutes. 2. Drain and place in a medium sized bowl. Add the salsa and cilantro and mix well, set aside. 3. Put the diced avocado in a bowl and add the fresh lime juice and toss well. Set aside. 4. Place the six tortillas on a work surface. Sprinkle 1/3 cup of shredded cheese in the center of each tortilla in a 3 inch strip. Top the cheese with 1/4 cup of black beans. 5. Then place a heaping 1/3 cup of the rice mixture over the beans. 6. Divide the avocado over the six tortillas. 7. Fold up opposite sides and then the bottom and roll up to enclose the filling. 8. Heat a large non stick skillet over medium-high heat. 9. Coat the top and bottom of the burritos with the nonstick cooking spray. Place 3 burritos in the skillet seam side down. Cook for about 1 minute or until lightly browned and crisp. Turn the burritos over and cook another minute until golden brown. Then repeat with the 3 remaining burritos.

6 CONGO BARS RECIPE D E S S E R T Serves: 20 Prep Time: 15 Minutes Cook Time: 30 Minutes 2 3/4 cup flour 2 1/2 teaspoons baking powder 1/2 teaspoon salt 2/3 cup butter (softened) 2 cups brown sugar 3 eggs 1 teaspoon vanilla 1 (11.5 ounce) package milk chocolate chips 1 cup chopped pecans 1. Preheat oven to 350 degrees. 2. Sift flour, baking powder and salt in a large bowl and set aside. 3. In another bowl combine butter and brown sugar using a mixer until blended. 4. Add eggs, one at a time to sugar mixture, mixing on low in between each addition. 5. Add vanilla and mix well. 6. Add in the flour mixture and mix until combined, then fold in chips and pecans. 7. Lightly spray a 9 x 13 inch pan with non-stick cooking spray and spread batter evenly into dish. 8. Bake for 30 minutes or until top is golden brown. 9. Do not over bake.

7 DAY 4 EASY GROUND BEEF SHEPHERD'S PIE M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 25 Minutes 1 pound ground beef 1/2 cup chopped onion 2 teaspoons minced garlic 3 Tablespoons whole wheat flour 1 Tablespoon tomato paste 1 Tablespoon Worcestershire sauce 1 Tablespoon soy sauce 1 (14.5 ounce) can low-sodium beef broth 2 cups frozen mixed vegetables (carrots, peas, and corn) salt and pepper, to taste 5 cups prepared mashed potatoes 1 cup shredded sharp cheddar cheese 1. Preheat oven to 400 degrees. Spray a 9 x 13 inch deep baking dish with non-stick cooking spray and set aside. 2. Heat a large skillet over medium-high heat and add ground beef, onion, and garlic. Saute until beef is fully cooked. 3. Add in flour and cook for a minute longer. 4. Add in the tomato paste, Worcestershire sauce, soy sauce, and beef broth. Cook for 5 minutes or until sauce begins to thicken. Reduce the heat to low and stir in the frozen vegetables and salt and pepper. 5. Pour meat mixture into the bottom of prepared dish; carefully spread mashed potatoes on the top of the meat. Top with shredded sharp cheddar cheese on top. 6. Bake for minutes or until the cheese is melted and the meat mixture is bubbly.

8 BAKED ASIAN ZUCCHINI S I D E D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: 25 Minutes 4 medium/small zucchinis 1/2 Tablespoon minced garlic 1 Tablespoon honey 1/4 cup soy sauce 1 Tablespoon teriyaki sauce 2 green onions (thinly sliced) 1 Tablespoon sesame seeds Salt and Pepper (dash) 1. Preheat oven to 325 degrees. 2. Cut the zucchinis in long strips, and spread out in a 9 x 13 inch baking pan, lined with foil. 3. In a small bowl, combine minced garlic, honey, soy sauce, and teriyaki sauce. 4. Pour the mixture over the zucchinis. 5. Sprinkle the green onions and sesame seeds over the marinated zucchini. 6. Place in oven and bake for minutes or until the light part of the zucchini starts to golden. 7. Remove from oven and serve.

9 DAY 5 STANDARD FAMILY BAKED BRUSCHETTA CHICKEN RECIPE M A I N D I S H Serves: 6 Prep Time: 25 Minutes Cook Time: 30 Minutes 1/2 cup dry Italian bread crumbs 1/3 cup grated Parmesan cheese 3/4 cup flour 4 eggs (lightly beaten) 5 boneless skinless chicken breasts 1 1/2 Tablespoons butter (melted) 1 1/2 cups tomatoes (diced) 1 teaspoon minced garlic 1 Tablespoon olive oil 2 Tablespoons grated Parmesan cheese 2 Tablespoons fresh basil leaves (finely chopped) 1 Tablespoon balsamic vinegar salt and pepper, to taste 1. Preheat oven to 375 degrees. Spray a 9 x 13 inch baking pan with non-stick cooking spray. 2. Mix together bread crumbs and Parmesan cheese and place in a bowl. 3. Place flour and eggs in their own separate bowls. 4. Dip the chicken breast in the flour, then in the eggs, and then in the bread crumb/cheese mixture. 5. Place chicken breast in prepared baking pan and then repeat with the remaining chicken breasts. Pour melted butter on top of the chicken. 6. Bake for 30 minutes or until the insides or no longer pink and registers at 165 degrees. 7. While the chicken bakes, mix the tomatoes, garlic, oil, cheese, basil, balsamic vinegar, salt and pepper. Let it sit for about 15 minutes so that the flavors can meld together. 8. When chicken is finished cooking, spoon some of the fresh tomato mixture on each chicken breast and serve.

10 DAY 7 APPLE CIDER RUMP ROAST M A I N D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: 7 Hours 1 cup apple cider 3 Tablespoons tomato paste 2 Tablespoons flour 2 Tablespoons Worcestershire sauce Salt and pepper, to taste 2 sweet potatoes (cut into cubes) 1 medium onion (chopped) 2 teaspoons minced garlic 2 sprigs fresh rosemary 3 pound chuck roast (or bottom round) 1. In a 5-6 quart slow cooker, whisk together the apple cider, tomato paste, flour, Worcestershire, and 1/4 teaspoon each salt and pepper. 2. Add the sweet potatoes, onion, garlic, and rosemary. Toss to combine. 3. Season the roast with more salt and pepper and nestle among the vegetables. 4. Cover and cook until the meat is tender - about 6 to 7 hours on high or 8 to 9 hours on low. 5. Transfer the roast to a cutting board and slice.

11 PINEAPPLE DROP COOKIES WITH PINEAPPLE BUTTER CREAM FROSTING D E S S E R T Serves: 36 Prep Time: 10 Minutes Cook Time: 10 Minutes 1 cup brown sugar 1 cup sugar 1 cup butter flavor shortening 2 eggs 1 teaspoon vanilla 4 1/4 cups flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1 teaspoon salt 1 cup crushed pineapple (drained - reserve juice for frosting) Pineapple Butter Cream Frosting 1/2 cup butter (softened to room temperature) 2 cups powdered sugar (add a little more if you need to thicken it up) (pineapple juice from above) 1/2 teaspoon vanilla 1. Cream together brown sugar, sugar, butter shortening, eggs and vanilla. 2. Then add in the flour, baking powder, baking soda, salt, and drained crushed pineapple. Stir together until blended. 3. Drop dough onto ungreased cookie sheet, or line your cookie sheet with a silpat baking sheet. If your dough is thick enough you could also roll it into 1 1/2 inch balls. Bake at 400 degrees for about 10 minutes. 4. Cool completely. Frosting 5. Mix softened butter with powdered sugar. 6. Add in about 2 Tablespoons pineapple juice that you reserved from the crushed pineapple and vanilla. If you need to thicken up the frosting add more powdered sugar. If it's too thick add a little more pineapple juice. 7. Spread frosting on cooled cookies. Top with drained crushed pineapple.

12 SHOPPING LIST misc. 1 Cup Apple Cider 1 Tablespoon Balsamic Vinegar 1 (3.5 Ounce) Bag Boil In Bag Brown Rice 1 Tablespoon Honey 1 Tablespoon Lime Juice 1 Tablespoon Olive Oil 1 Cup Orange Juice PRODUCE 1 Avocado 1/2 Cup Chopped Onion 2/3 Cup Cilantro 2 Tablespoons Fresh Basil Leaves 1 Green Bell Pepper 2 Green Onions 2 Limes 1 Medium Onion 4 Medium/small Zucchinis 1 Orange 1 Cup Pico De Gallo 5 Cups Prepared Mashed Potatoes 1 Red Bell Pepper 2/3 Cup Red Onion 1/2 Red Onion, Diced 2 Cups Shredded Lettuce 2 Sprigs Fresh Rosemary 8 Sweet Potatoes 1 1/2 Cups Tomatoes BAKING GOODS 1 1/3 Tablespoons Baking Powder 1/2 Teaspoon Baking Soda 3 Cups Brown Sugar 1 Cup Butter Flavor Shortening 1 Cup Chopped Pecans 8 Cup Flour 1 (11.5 Ounce) Package Milk Chocolate Chips 2 Cups Powdered Sugar 1 Cup Sugar 1 Tablespoon Vanilla 3 Tablespoons Whole Wheat Flour SPICES 1 Bay Leaf 1 1/3 Tablespoons Chili Powder 2 Tablespoons Cumin 3 2/3 Tablespoons Minced Garlic 1 Teaspoon Oregano 1 2/3 Tablespoons Salt 1 Tablespoon Sesame Seeds 0 Salt and Pepper, To Taste

13 CANS/SAUCES 2 Cups BBQ Sauce 1 (15.5 Ounce) Can Black Beans 1 Cup Chicken Broth 1 Cup Crushed Pineapple 1 (4 Ounce) Can Diced Green Chilis 1 (14.5 Ounce) Can Low-sodium Beef Broth 1 Cup Salsa 5 Tablespoons Soy Sauce 1 Tablespoon Teriyaki Sauce CANS/SAUCES 4 Tablespoons Tomato Paste 3 Tablespoons Worcestershire Sauce MEAT 8 Boneless Skinless Chicken Breasts 3 Pounds Chuck Roast 1 Pound Ground Beef 2 Pounds Pork Roast DAIRY FROZEN 1 1/2 Cup Butter 1/2 Cup Cotija Cheese 9 Eggs 4 Cups Frozen Corn 2 Cups Frozen Mixed Vegetables 7 1/3 Tablespoons Grated Parmesan Cheese 2 Cups Shredded Mexican Blend Cheese 1 Cup Shredded Mozzarella Cheese 1 Cup Shredded Sharp Cheddar Cheese DRY GOODS 1/2 Cup Dry Italian Bread Crumbs 16 Small Flour Tortillas 6 Soft Taco Flour Tortillas