Kitchen Notes May 25 th - May 29 th

Transcription

1 Kitchen Notes May 25 th - May 29 th Unless otherwise noted at the top of the recipe, every lunch meal is for a single serving. Ingredients in the shopping list reflect the servings for that particular meal. Meal 1: These wraps can be made the night before and stored in the refrigerator, covered in plastic wrap. Meal 2: This is a delicious family sized meal that would also make excellent leftovers for a thermos lunch. Meal 3: This entire lunch can be prepared ahead of time and stored in the fridge. Family Sized 1: This is a delicious family sized meal that would also make excellent leftovers for lunches. Family Sized 2: Make this soup for dinner one night for the whole family and pack leftovers for a thermos lunch the next day. Inside the Lunchbox: Meal 1- Mustard Chicken Pinwheels Meal 2- Sunday BBQ Pork Lunch Meal 3- Smoked Salmon Mini Platter Family Sized 1- Mini Carrot Zucchini Meat Cakes Family Sized 2- Dad s Black Bean Soup COPYRIGHT MOMables

2 Mustard Chicken Pinwheels 1 tortilla/wrap 2 teaspoons mayonnaise 1 teaspoon mustard ½ cup cooked chicken, chopped 1. Lay tortilla/wrap on a cutting board and spread mayonnaise and mustard over tortilla. Top with chopped chicken. 2. Roll tortilla from one end to the next. 3. Cut roll in half. Then cut in ½ inch thick round sections. 4. Serve with fresh fruit, veggies & snack or treat. Shown with: ¼ avocado, berries & carrots MOM Tip: If you use homemade wraps, only cut in half instead of pinwheels. These wraps can be made the night before and stored in the refrigerator, covered in plastic wrap. Gluten-Free Option: Use a gluten-free tortilla or see resource guide for recipe. Vegetarian Option: Use ½ cup diced avocado instead of diced chicken.

3 Sunday BBQ Pork Lunch Below is the recipe for our favorite BBQ pulled pork. It s really easy to make in the crock-pot or Dutch oven and it makes a great Sunday supper. Save left overs for a school lunch. Serve warm (in a thermos) over rice and veggies or at room temperature. Serves 6-8 dinner portions 1 2lb pork tenderloin 1 cup water 1 ½ cups favorite BBQ sauce 1. Place pork tenderloin in a slow cooker; pour the liquid. Mix well. 2. Cook on low 7-8 hours. Note: the length of time might vary according to your slow cooker. 3. Drain well. With two forks separate pork. Pour BBQ sauce and mix. Serve over rice, pasta or in whole-wheat hamburger buns. MOM Tip: Warm food in the morning, then pack. Many kids eat this at room temperature but if you d rather have a hot lunch, pack in a thermos container. Vegetarian Option: Replace pork with grilled portabella mushroom. MOMables

4 Smoked Salmon Mini Platter 2oz smoked salmon, rolled up 1 hard-boiled egg 1 tomato, sliced Olives Salt & pepper, to taste 1. Assemble all ingredients in a compartmentalized lunch container or separate containers. Shown with: Green smoothie MOM Tip: This entire lunch can be prepared ahead of time and stored in the fridge. Vegetarian Option: Substitute salmon for grilled tofu or your favorite protein.

5 Mini Carrot Zucchini Meat Cakes Yields 24 mini meat cakes 1 cup carrots, finely chopped 1/2 zucchini, chopped 1 handful spinach, finely chopped 1/2 onion, chopped 2 cloves garlic, chopped 1 cup breadcrumbs 1 Tablespoon Italian seasoning 1/2 teaspoon black pepper 1 1/2lbs ground turkey or beef 2 eggs 1. Preheat oven to 450 degrees F. 2. In a food processor or mini chopper, chop carrots, zucchini, spinach, onion, and garlic until they are finely chopped. Pour in a large bowl. 3. To the veggies add bread crumbs, Italian seasoning, pepper, ground beef or turkey and eggs. 4. Using your hands, combine ingredients until they are all well mixed. 5. Divide meat loaf ingredients evenly in a mini muffin pan. 6. Bake minutes. Oven times and temperatures will vary so check that the meat is thoroughly cooked after 10 minutes. MOM Tip: This is a delicious family sized meal that would also make excellent leftovers for lunches. Gluten Free Option: Use gluten-free breadcrumbs. Vegetarian Option: Use vegetarian meat crumbles in place of ground beef.

6 Dad s Black Bean Soup Yields 4 servings 1 teaspoon canola oil 2 cups fresh salsa 1 teaspoon cumin 2 15oz can black beans, drained & rinsed 16oz can refried beans 2 cups chicken broth ½ cup shredded cheddar cheese 1. Heat oil in a saucepan over medium heat. 2. Add salsa & cumin; cook 5 minutes or until thickened. 3. Add black & refried beans & broth; simmer 10 minutes. 4. Fill thermoses with boiling water. 5. When soup is done, empty boiling water in thermos and fill with soup. MOM Tip: Make this soup for dinner one night for the whole family and pack leftovers for a thermos lunch the next day. MOMables

7 Weekly Menu Lunch item Ingredients Directions 1 tortilla/wrap 2 teaspoons mayonnaise 1 teaspoon mustard ½ cup cooked chicken, chopped Mustard Chicken Pinwheels Sunday BBQ Pork Lunch Smoked Salmon Mini Platter Mini Carrot Zucchini Meat Cakes Dad s Black Bean Soup 1 2lb pork tenderloin 1 cup water 1 ½ cups favorite BBQ sauce 2oz smoked salmon, rolled up 1 hard-boiled egg 1 tomato, sliced Olives Salt & pepper, to taste 1 cup carrots, finely chopped 1/2 zucchini, chopped 1 handful spinach, finely chopped 1/2 onion, chopped 2 cloves garlic, chopped 1 cup breadcrumbs 1 Tablespoon Italian seasoning 1/2 teaspoon black pepper 1 1/2lbs ground turkey or beef 2 eggs 1 teaspoon canola oil 2 cups fresh salsa 1 teaspoon cumin 2 15oz can black beans, drained & rinsed 16oz can refried beans 2 cups chicken broth ½ cup shredded cheddar cheese 1. Lay tortilla/wrap on a cutting board and spread mayonnaise and mustard over tortilla. Top with chopped chicken. 2. Roll tortilla from one end to the next. 3. Cut roll in half. Then cut in ½ inch thick round sections. 4. Serve with fresh fruit, veggies & snack or treat. 1. Place pork tenderloin in a slow cooker; pour the liquid. Mix well. 2. Cook on low 7-8 hours. Note: the length of time might vary according to your slow cooker. 3. Drain well. With two forks separate pork. Pour BBQ sauce and mix. Serve over rice, pasta or in whole-wheat hamburger buns. 1. Assemble all ingredients in a compartmentalized lunch container or separate containers. 1. Preheat oven to 450 degrees F. 2. In a food processor or mini chopper, chop carrots, zucchini, spinach, onion, and garlic until they are finely chopped. Pour in a large bowl. 3. To the veggies add bread crumbs, Italian seasoning, pepper, ground beef or turkey and eggs. 4. Using your hands, combine ingredients until they are all well mixed. 5. Divide meat loaf ingredients evenly in a mini muffin pan. 6. Bake minutes. Oven times and temperatures will vary so check that the meat is thoroughly cooked after 10 minutes. 1. Heat oil in a saucepan over medium heat. 2. Add salsa & cumin; cook 5 minutes or until thickened. 3. Add black & refried beans & broth; simmer 10 minutes. 4. Fill thermoses with boiling water. 5. When soup is done, empty boiling water in thermos and fill with soup. Printer Friendly Menu

8 Shopping List Lunch # Grocery Item Other Groceries Fresh Produce L1- Fresh fruit for the lunch box L1- Fresh lunchbox veggies L3 1 tomato 1 c. carrots ½ zucchini 1 handful spinach ½ onion 2 cloves garlic Deli/Meats L1 ½ c. cooked chicken L2 1 2lb pork tenderloin L3 2oz smoked salmon 1 1/2lbs ground turkey or beef Bakery L1 1 tortilla/wrap L3 Dairy & Refrigerated 1 hard-boiled egg 2 eggs ½ c. shredded cheddar cheese Frozen L1 L1 L2 L3 Canned/Bottled/Packaged 2 t. mayonnaise 1 t. mustard 1 ½ c. favorite BBQ sauce Olives 1 c. breadcrumbs 2 c. fresh salsa 2 15oz cans black beans 16oz can refried beans 2 c. chicken broth Staples 1 T. Italian seasoning 1 t. canola oil 1 t. cumin