Classic Sample Menu.

Transcription

1 Classic Sample Menu

2 Table of Contents: Week 1 Grocery List Week 1 Menu Roasted Sausage, Peppers and Onions Spicy Steak Bites Black Bean and Corn Quesadillas Buffalo Chicken Sliders Baked Zucchini Ziti How to use the plan: 1. Check the shopping list and shop your pantry, fridge and freezer first. 2. When ready to prep your meals, get out all ingredients on the shopping list except for those in italics. Those will not be needed until you cook the recipes. 3. Open all cans and packages. This is a huge time saver! 4. Follow the Assembly Directions (located in the right column). 5. Store all prepped meals in the refrigerator. 6. When ready to cook, follow the Cooking Directions (in the left column). It is good to have extra foil, slow cooker liners, non stick spray and one gallon size freezer bags. Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions. Tools & Tips: Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools- Knife Cutting board Foil Measuring cups Measuring spoons Non stick cooking spray One gallon freezer bags These meals may be made organic by buying and using organic ingredients and free range/grass fed meats when possible. If you have any questions, contact us at support@5dinners1hour.com 2 of 5

3 3 of 5 Classic Sample Menu 2017 a Roasted Sausage, Peppers and Onions mashed potatoes b Spicy Steak Bites mashed potatoes and asparagus spears c Black Bean and Corn Quesadillas green salad d Buffalo Chicken Sliders chips and celery sticks e Baked Zucchini Ziti green salad and bread sticks **Ingredients in "Italics" are not needed until cooking day Ingredient US Imperial Bread/Rice/Pasta e Bread sticks 1 pkg e Dried ziti noodles 8 1/2 oz c Flour tortillas 12 d Hamburger buns (we used sliders) 1 pkg Canned/Packaged c Black beans 1 can d Dry ranch seasoning 2 tbsp d Franks RedHot Sauce (or more if you can take the heat) 1 cup e Jar spaghetti sauce 28 oz d Light mayonnaise 1 cup d Potato chips 1 bag c Salsa 4 tbsp Dairy/Meat d Blue cheese crumbles 4 tbsp d Boneless chicken breasts 4 c Monterrey Jack cheese 2 cups e Ricotta or cottage cheese 1 cup e Shredded mozzarella cheese 2 cups a Smoked sausage 32 oz b Top loin steaks (or enough for 4-6 servings) 6 Fresh Produce b Asparagus 1 bunch a Bell peppers 2 d Celery sticks 1 pkg a Onion 1 c,e Salad greens 12 cups d Shredded cole slaw 1 bag e Zucchini 2 Frozen c Frozen chopped onion (optional) 3 tbsp c Frozen corn 1 cup a,b Frozen mashed potato steamer 3 bag Other c Taco toppings (salsa, sour cream, guacamole, cheese) 0 Pantry Staples a Balsamic vinegar 2 tbsp c Brown sugar (or honey (opt)) 3 tsp b Cayenne pepper 1/2 tsp c Chili powder 3 tsp c Crushed red pepper flakes 1/4 tsp e Dried basil 1 tsp a Dried Italian seasoning 1 tsp e Dried oregano 1 tsp b Dried thyme 2 tsp c Ground cumin 1/2 tsp b Minced garlic 1 tsp b Olive oil 2 tbsp b Paprika 3 tsp b Rubbed sage 1/2 tsp a,b Salt and pepper (to taste) a Spicy brown mustard 2 tsp e Water 1 cup

4 Roasted Sausage, Peppers and Onions - C MASHED'POTATOES PORK *You.can.subs=tute.zucchini.for.peppers.(for.non.pepper.eaters).or.add.them.to.the.recipe. a 2 bag frozen+mashed+potato+steamer Pour.sausage.mixture.onto.baking.sheet.lined with.foil.and.sprayed.with.non.s=ck.spray. Bake.at.400.degrees.for.20.T.25.minutes. Cook.potatoes.according.to.package direc=ons. 2 lbs smoked.sausage 2 bell.peppers 1 onion 2 T balsamic.vinegar 2 t spicy.brown.mustard 1 t dried.italian.seasoning salt.and.pepper to.taste Slice.sausage.into.1.inch.pieces..Place.in.large zipper.bag. Slice.peppers.and.onion.into.bite.size.pieces. Add.to.zipper.bag. Add.the.next.3.ingredients.into.the.zipper bag..sprinkle.with.salt.and.pepper..zip.to.seal and.squish.around.to.mix. Spicy Steak Bites - C MASHED'POTATOES'AND'ASPARAGUS'SPEARS BEEF,.FREEZABLE b 1 bag frozen+mashed+potato+steamer Pour.steak.and.asparagus.onto.large.baking sheet.sprayed.with.non.s=ck.spray..broil.4.t.8 minutes.or.un=l.desired.doneness. Cook.frozen.mashed.potatoes.according.to package.direc=ons. 6 top.loin.steaks or.enough.for.4t6.servings 1 T paprika 2 t dried.thyme 1 t minced.garlic 1/2 t rubbed.sage 1/2 t cayenne.pepper 1 bunch asparagus 2 T olive.oil salt.and.pepper to.taste Cut.steak.into.2.inch.pieces.and.add.to.large zipper.bag. Add.next.5.ingredients.to.steak. Trim.woody.ends.off.asparagus.and.discard. Chop.into.3T4.inch.pieces.and.place.in.another zipper bag with olive oil, salt and pepper. Zip.and.shake.to.mix.well. Black Bean and Corn Quesadillas - C GREEN'SALAD KID.FAVORITE,.MEATLESS Double.or.triple.this.and.freeze.for.easy.weekend.lunches. c 12 flour+tor5llas 6 C salad+greens taco+toppings+(salsa,+sour+cream,+guacamole, cheese) Scoop.1.cup.bean.mixture.onto.6.tor=llas..Top with.another.tor=lla.and.place.on.baking sheet.sprayed.with.non.s=ck.spray. Spray.quesadillas.with.cooking.spray.or.brush with.melted.bu^er.and.bake.in.oven.at.400 degrees.for.15.minutes.or.un=l.brown.and crisp. 3 T frozen.chopped.onion op=onal 1 can black.beans 1 C frozen.corn 1 T brown.sugar or.honey.(opt) 1/4 C salsa 1/4 t crushed.red.pepper.flakes 1 T chili.powder 1/2 t ground.cumin 2 C Monterrey.Jack.cheese Rinse.black.beans.in.colander. Add.rinsed.black.beans,.onions.(if.desired).and remaining.ingredients.into.large.zipper.bag. Zip.to.seal.and.toss.to.coat. Serve.with.green.salad. 4 of 5

5 Buffalo Chicken Sliders - C CHIPS'AND'CELERY'STICKS KID.FAVORITE,.POULTRY,.SLOW.COOKER d 1 pkg hamburger+buns we+used+sliders 1 bag potato+chips 1 pkg celery+s5cks Add.chicken.mixture.to.slow.cooker..Cover and.cook.on.low.for.4.t.6.hours.or.high.3.t.4 hours. Shred.meat.inside.the.slow.cooker.and.serve on.buns.with.coleslaw.mix. 4 boneless.chicken.breasts 1 C Franks.RedHot.Sauce or.more.if.you.can.take.the.heat 2 T dry.ranch.seasoning 1 bag shredded.cole.slaw 1 C light.mayonnaise 1/4 C blue.cheese.crumbles Add.chicken,.hot.sauce.and.ranch.to.a.large zipper.bag..zip.to.seal.and.shake.to.coat. Mix.cole.slaw.ingredients.in.a.large.zipper.bag and.store.in.refrigerator.un=l.ready.to.use. Serve.with.potato.chips.and.celery.s=cks. Baked Zucchini Ziti - C GREEN'SALAD'AND'BREAD'STICKS MEATLESS *Best.when.cooked.on.day.1.or.2...Whole.wheat.pasta.and.low.fat.cheese.may.be.used.for.a.lighter.version. e 6 C salad+greens 1 pkg bread+s5cks or dinner rolls Bake covered 375 degrees for minutes or until bubbly. Stirring half way during cooking time may be needed. Serve with bread sticks and green salad. 2 zucchini 28 oz jar.spaghee.sauce 1 C Rico^a.or.co^age.cheese 1 t dried.basil 1 t dried.oregano 8.5 oz dried.zi=.noodles 1 C water 2 C shredded.mozzarella.cheese Chop.zucchini.into.1.inch.pieces.and.add.to.a large.bowl. Add.next.6.ingredients.to.zucchini.and.mix well. Spray.a.9.x.13.baking.dish.non.s=ck.spray.and layer.ingredientst.½.sauce/noodle.mix.then.½ mozzarella.cheese..repeat.ending.with.cheese on.top..cover.with.foil. 5 of 5