one five PANTRY one five from the short list stress free meals quick trip This weekʼs Shopping List

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1 one five one short list 2 apples 1 bell pepper 1 bunch broccoli 2 carrots 3 cups frozen corn Produce 1 lb fresh or frozen green beans 2 cups grapes 1 lemon 8 oz sliced mushrooms 6 potatoes 1 zucchini Meat 1 lb boneless round steak 3 lb boneless chicken 1 quick trip 1 1/2 lb boneless beef or stew meat 1 1/4 lb boneless sirloin steak Dairy 4 oz cheddar, slices 1 cup Greek yogurt Other 1 can Mexican style diced tomatoes 1 can stewed tomatoes 1/4 tsp coriander (a spice, optional) 1 TBS dried mint or 3 TBS fresh five stress free meals Restoring joy to the dinner table one stress free meal at a time. This weekʼs Shopping List TBS 1 TBS 2 TBS 3 TBS 3 cans 2 TBS 6 TBS 2 cups 2 1/2 1 TBS 15 1/2 tsp 1 tsp 2 TBS 2 tsp from the PANTRY Olive Oil Vinegar Ketchup Mustard, yellow, dijon Liquid Smoke Worcestershire Sauce Frankʼs Red Hot Sauce Soy Sauce Chicken broth Beef broth Tomato paste, 6 oz Peanut butter Corn Starch Whole Wheat Flour Rice, brown, instant or regular Bread Crumbs, panko or regular Pasta, whole wheat Sugar, white Sugar, brown Onions Ginger, fresh Garlic cloves, fresh basil chili powder cinnamon cumin dill garlic powder ground ginger oregano parsley rosemary sage tarragon thyme

2 LEMON CHICKEN total: 25 minutes 1 1/2 lbs boneless chicken, cut in 1 pieces 1 TBS olive oil 1/4 cup fresh lemon juice 1 tsp thyme 1/2 tsp black pepper 2 cloves garlic, minced 2 TBS soy sauce 1 cup uncooked brown rice or 3 1/2 cups cooked brown rice Prepare rice according to package directions if you havenʼt previously cooked it. Heat oil in a large non stick skillet and brown the chicken. Add the garlic and cook 1 minute. Add the thyme and pepper and continue cooking until chicken is cooked through. Add the lemon juice and soy sauce, cook 3-5 minutes more. Serve on the rice and add soy sauce if desired. CAL 374 FAT 8 CARB 32 PROT PT Recipe adapted from tastebook.com PEANUTTY SAUTEED BROCCOLI prep: 10 min total: 15 min 1 bunch broccoli, chopped 2 TBS peanut butter 1 TBS soy sauce 1 clove garlic, minced 1 TBS ginger root, minced 3-4 TBS water CAL 73 FAT 4 CARB 6 PROT 5 2 PT In a large non stick skillet, saute broccoli with water, garlic and ginger, stirring often until tender and bright green. Mix the peanut butter and soy sauce and add to the broccoli. Continue cooking a few more minutes until the broccoli is well coated. Add a little water if itʼs too dry.

3 CHUNKY BEEF STEW total: 35 minutes 1 1/2 lbs boneless beef steak or stew meat 2 TBS olive oil 2 cans beef broth 1 can stewed tomatoes 2 carrots, chopped 1 cup frozen green beans 1 cup frozen corn 2 potatoes, diced 3 TBS flour 3 cloves garlic, minced salt and pepper to taste CAL 569 FAT 28 CARB 37 PROT PT Heat oil in a medium soup pot over medium high heat. Season beef with salt and pepper, add to skillet and brown on all sides. Sprinkle the meat with the flour and stir to coat well. Add the garlic, beef broth, tomatoes, potatoes and carrots, and bring to a boil. When boiling, add green beans and return to a boil. Add the corn and return to a boil, reduce heat to a low boil. Cook about 20 minutes or until veggies are tender. FRUIT & CHEESE prep: 10 minute total: 10 minutes 2 cups grapes 2 apples, sliced 4 oz cheddar cheese, sliced CAL 151 FAT 3 CARB 24 PROT 8 4 PT Arrange fruit and cheese on a platter and serve.

4 GRILLED STEAK total: 20 minutes 1 1/4 lbs boneless top sirloin streak, cut in 2 1 TBS garlic, minced 1 tsp olive oil 1/4 tsp salt CAL 421 FAT 43 CARB 0 PROT PT Prepare Warm Zucchini Corn Salad. Heat grill or broiler to high. Combine garlic, oil and salt in a small bowl and rub on both sides of the steak. Place steaks on grill (or under broiler) and grill or broil for 2-4 minutes per side for medium-rare. Adjust cooking time to suit your taste. Remove from heat and let them rest about 4 minutes more (they will continue cooking even though theyʼre off the heat). Slice and serve with Warm Zucchini Corn Salad WARM ZUCCHINI CORN SALAD prep: 5 minutes total: 15 minutes 1/3 cup beef broth or water 1/2 onion, diced zucchini, diced 2 cups frozen corn 1/4 tsp ground cumin 1/4 tsp coriander 1 clove garlic, minced 1 TBS dried mint or 3 TBS fresh mint, chopped CAL 89 FAT 0 CARB 20 PROT 3 2 PT Heat broth or water in a large saute pan. Add the veggies and saute for 10 minutes or until veggies are tender. Add the cumin and coriander and continue cooking until liquid is evaporated. Remove from heat and add mint and salt and pepper if desired.

5 BEEF & MUSHROOM STROGANOFF prep: 5 minutes total: 30 minutes 1 lb boneless beef round steak 1 TBS + 2 tsp olive oil 8 oz mushrooms, sliced 1 onion, sliced 1/2 tsp salt 1/2 tsp black pepper 3 TBS flour 1 can beef broth 2 TBS Worcestershire sauce 1 TBS vinegar 1/2 cup Greek yogurt 2 TBS parsley 3/4 tsp thyme CAL 331 FAT 20 CARB 1 PROT 27 9 PT First start the Garlic Mashed Potatoes. Heat 2 tsp oil in a large non stick skillet over high heat until shimmering but not smoking. Salt and pepper the steak and brown on all sides in skillet, about 3-4 minutes per side. (The meat will be rare but will continue to cook as it rests). Transfer to a cutting board and let rest 5 minutes. Heat remaining oil in the pan over medium-high heat and add the mushrooms, onion, thyme and cook, stirring often until veggies are tender, about 6-8 minutes. Sprinkle flour over veggies and stir to coat. Cut the steak lengthwise into 2 long pieces and then crosswise against the grain into 1/4 slices. Stir the broth, worcestershire sauce, and vinegar into the pan and bring to a boil. Reduce to a simmer, stirring often until thickened about 3 minutes. Stir in Greek yogurt, parsley and steak with accumulated juices. Simmer 1-2 minutes more. GARLIC MASHED POTATOES prep: 5 min total: 25 min 4 potatoes, peeled if desired & cut 4 cloves garlic, peeled 1/2 cup Greek yogurt 1/4 tsp salt salt and black pepper to taste CAL 169 FAT 1 CARB 34 PROT 6 4 PT Place potatoes, salt and garlic cloves in a medium size saucepan. Cover with water and bring to a boil over high heat. Reduce heat and simmer about 20 minutes or until potatoes are fork tender but not mushy. Remove from heat and drain. Stir in the Greek yogurt and salt and pepper to taste.

6 SLOW-COOKER FIESTA CHICKEN total: 3-8 hours 1 1/2 lbs boneless chicken, cut in 1 pieces 1 TBS olive oil 1 onion, chopped 1 can Mexican style diced tomatoes 1 bell pepper, choppped 1/4 tsp ground cumin 1 tsp oregano 3 cloves garlic, minced 1 cup brown rice (3 1/2 cups cooked) CAL 414 FAT 8 CARB 40 PROT PT Prepare rice according to package directions if you havenʼt done so on prep day. Spray slow cooker with non stick spray. Heat oil in a large non stick skillet and brown the chicken. Remove to slow cooker. Saute the onion, garlic and green pepper until slightly cooked. Add to the slow cooker. Add the tomatoes and spices. Cook HIGH 3-4 hours or LOW 6-8 hours. Serve on rice. Adapted from Rival Crock Pot SAUTEED GREEN BEANS prep: 5 minutes total: 25 minutes 1 lb green beans, fresh or frozen (less 1 cup for Chunky Beef Stew) 2 cloves garlic, minced 1 TBS olive oil salt and ground black pepper CAL 65 FAT 3 CARB 8 PROT 2 1 PT Heat oil in a large non stick skillet about 30 seconds. Add green beans and saute for minutes or until they start to get tender. Add the garlic and cook about 2-3 minutes more. Season with salt.

7 OPTIONAL PREP LIST If you want to prep your veggies and meat at one time and store them in ziplocs for even quicker cooking times, hereʼs the place to see what youʼll need to do. It shouldnʼt take more than an hour and probably less. PREP THIS FOR THIS RECIPE 2 apples, sliced (sprinkle with lemon juice or skip this until you need them) 1 bunch broccoli, chopped 1 size 2 carrots, chopped 1 bell pepper, chopped 6 potatoes, peeled if you like, chopped (store in water) 1 zucchini, diced 1/4 1 knuckle ginger root, minced 1/2 onion, chopped 1 onion, sliced Fruit & Cheese Peanutty Sauteed Broccoli Chunky Beef Stew Fiesta Chicken Chunky Beef Stew, Garlic Mashed P Warm Corn & Zuc Salad Peanutty Sauteed Broccoli Warm Zucchini Salad Beef & Mushroom Stroganoff You can mince 15 cloves of garlic. Youʼll have to guess on how much minced garlic to use with each recipe, but itʼs about 1-2 tsp minced to a clove. You can also cut up some meat if you like: 3 lb boneless chicken cut into 1 size 1 1/2 lb boneless beef your choice or stew meat, cut in 3/4 pieces Lemon Chicken, Fiesta Chicken Chunky Beef Stew You can cook 2 cups brown rice (youʼll have about 7 cups cooked) Fiesta Chicken, Lemon Chicken