Heather. How my meals plans work

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1 How my meals plans work Each week I pick 5 dinners and try to keep them a balanced mix between 30 minute meals, slow cooker recipes, and maybe one that takes a bit more effort. I know we re all busy and getting dinner on the table in the least amount of time possible is essential. I also pick one dessert to be enjoyed for the week. I only pick 5 meals because when I m meal planning I like to work in left- over nights so that my fridge doesn t fill up with uneaten foot and I don t become a harried mess trying to cook dinner every. single. night. Shopping Lists Included is a shopping list for the week s recipes and you ll see two columns: To Pick Up and Pantry Items. Pantry items are things that you ll likely already have in your cooking arsenal like chili powder, baking soda, or sugar whereas To Pick Up will be things like Italian sausage and dried cranberries. Recipes Some weeks I ll exclusively use recipes from and other weeks I may throw in a recipe or two from my cookbook and magazine collection that I ve tried and love. Of course, feel free to add sides, fresh salads, or appropriate fixings to any meal. These recipes should just be a diving board to help get your head in the game and hopefully eliminate some of the dinner time chaos that just happens. Rate and Comment As you cook your way through the recipes on HLF, please visit the website, find the recipe you tried and rate it and/or comment so others can know how you liked it! (I d kind of like to know, too! J ) Have Fun! If you have any questions as you look over the plans each week, feel free to me and I ll do my best to make things a little clearer. heather@heatherlikesfood.com Best, Heather Week 8! Visit to rate the recipe you tried!

2 Week 8 Homemade Chicken Nuggets Rich and Hearty Spaghetti Sauce Crunchy Taco Casserole Chinese Chicken Salad Potato Asparagus and Caramelized Onion Flat Bread Greek Yogurt Blueberry Muffins Shopping List To Pick Up 5 eggs 2 C plain greek yogurt 1 C Colby jack cheese 1 C mozzarella cheese parmesan chese 3 C blueberries, fresh or frozen 3 large onions 2 red bell peppers 5 cloves garlic 8 oz mushrooms Taco Toppings (lettuce, tomato, etc) ½ head napa cabbage 2 carrots green onions 1 lb asparagus 1 large russet potato 1 C prepared pesto sliced almonds 1 can water chestnuts 1 small can mandarin oranges 15 crunchy taco shells ¼ C salsa verde 12 oz tomato paste 28 oz italian stewed tomatoes 2, 28 oz can crushed tomatoes 14 oz petite diced tomatoes 2 C beef broth 1 pkt. Taco seasoning 4 flat bread rounds ½ C butter 6 boneless skinless chicken breasts 2 lbs ground beef 1 lb Italian sausage 2 ½ C panko bread crumbs Pantry Items Granulated sugar Canola oil Vanilla extract All purpose flour Kosher salt Baking soda Brown sugar Cinnamon Worcestershire sauce Garlic powder Black pepper Olive oil Oregano Basil Thyme Red pepper flakes Bay leaves Balsamic vinegar Sesame seeds Soy sauce Sesame oil Rice vinegar Peanut butter Sweet chili sauce Week 8! Visit to rate the recipe you tried!

3 5/1/2015 Baked Crunchy Taco Casserole Baked Crunchy Taco Casserole 1 pound ground beef or turkey 1 (14.5 oz) can petite diced tomatoes, drained 1 packet taco seasoning 1 C cheese, divided ¼ C salsa verde 15 crunchy taco shells Shredded lettuce, tomatoes, cilantro, sour cream, guacamole, lime juice to top Preheat oven to 400 degrees. Brown and drain meat. Stir tomatoes, seasoning, ½ C cheese, and salsa into meat. Arrange taco shells standing up in a 9x13" pan. Fill each shell with the meat mixture, dividing equally until all the meat is used. 5. Sprinkle remaining ½ C of cheese over the tops of the filled tacos and bake for minutes. Cheese will be melted and the meat hot. 6. Top with shredded lettuce, tomatoes, cilantro, sour cream, guacamole and lime juice. Recipe by Heather Likes Food at crunchy taco casserole/ 1/1

4 5/1/2015 Homemade Chicken Nuggets & GIVEAWAY! Homemade Chicken Nuggets & GIVEAWAY! Serves: About 4 dozen nuggets 4 boneless skinless chicken breasts, cut into 1 2" pieces 2 C water 1 tbsp + 1 tsp kosher salt 2 tbsp Worcestershire sauce ½ C all purpose flour 2½ C panko bread crumbs ½ tsp garlic powder 2 tsp onion powder ¾ tsp black pepper ½ tsp baking soda ¼ tsp kosher salt 1 egg + 2 tbsp water 1. Combine water, salt and Worcestershire sauce in a measuring bowl or cup and pour over cut chicken. Let brine for 30 minutes to 1 hour. 2. In a medium sized pan, combine bread crumbs and olive oil and stir until combined. Toast over medium heat until crumbs turn golden. 3. Combine bread crumbs, flour, spices, baking soda, and salt in a food processor or blender and process for about 30 seconds or until the bread crumbs are about half of their original size. Pour mixture into a ziplock bag. 4. Drain chicken from the brine and dry well with paper towels. 5. Dip each piece of chicken into the egg mixture and then into the breading making sure each piece gets an even coating. 6. Place the breaded chicken in a single layer on a baking sheet topped with a cookie rack. The cookie rack will help them to stay crisp. 7. degrees for 12 minutes or until the chicken is cooked through. Notes Recipe adapted from Laura's Sweet Spot Recipe by Heather Likes Food at chicken nuggets/ 1/1

5 5/1/2015 Potato Asparagus and Caramelized Onion Flatbread Potato Asparagus and Caramelized Onion Flat Bread Serves: 4 6 servings, 4 flat breads 1 lb fresh thin asparagus, quartered 1 large russet potato, baked, cooled and sliced into rounds 1 large onion, sliced 2 tbsp olive oil ½ tsp kosher salt ¾ 1 C prepared basil pesto 4 whole flat bread rounds 1 C mozzarella cheese, shredded ½ C parmesan cheese, shredded ¼ C olive oil 1. Preheat oven to 425 degrees. 2. In a large skillet, heat 2 tbsp olive oil and stir in sliced onions and kosher salt. Cook and stir over medium heat until onions are starting to soften and become golden about 5 minutes and stir in asparagus. 3. Continue to cook vegetable mixture for 5 7 minutes longer. The asparagus should be bright green and tender, the onions golden brown and caramelized. Remove from the heat. 4. Place the flat bread rounds on a lined baking sheets (you'll need two) and spread each with 3 tbsp of pesto, followed by a ¼ C of mozzarella cheese. 5. Arrange potato slices over the cheese and divide and spread the vegetable mixture evenly over the tops of each flat bread. 6. Top each completed flat bread with 2 tbsp of parmesan cheese and drizzle with 1 tbsp of olive oil. 7. Place in the oven and bake for about minutes or until the bread is nicely browned and cheese is melted. Recipe by Heather Likes Food at asparagus and caramelized onion flatbread/ 1/1

6 5/1/2015 Rich and Hearty Homemade Spaghetti Sauce Homemade Spaghetti Sauce 3 tablespoons olive oil 2 cups onion, chopped and divided 1 red pepper, coarsely chopped 1 pound ground beef 1 pound italian sausage 5 cloves garlic, finely chopped 1 12 oz. can tomato paste 2 teaspoons kosher salt 1 teaspoons black pepper 3 teaspoons dried oregano 3 teaspoons dried basil 1½ teaspoons dried thyme 1 pinch red pepper flakes 2 14 oz. cans Italian style stewed tomatoes 2 28 oz. cans crushed tomatoes 8 oz fresh mushrooms, sliced 2 cups beef broth ¼ C brown sugar 2 bay leaves 2 tablespoons balsamic vinegar 1. Heat olive oil over medium high heat. Add ½ of the onions and saute until translucent and slightly browned. Add garlic and stir constantly for 1 minute. Add beef and sausage and cook until no red remains. Drain excess fat off of the cooked meat and return to the pan 2. Place the remaining onions and red pepper in a blender or food processor and blend until mostly smooth. Add mixture to the garlic, onions and beef and stir to combine, cooking for another minute. Add tomato paste and spices and cook for 1 minute, stirring until combined. Add tomatoes, beef broth, sugar and mushrooms. Stir until combined and add the bay leaves and balsamic vinegar. 3. Bring to a boil and then reduce to low and simmer for 1 hour up to 3 4. The longer it simmers, the more flavorful it will get. The sauce will seem watery at first, but as it simmers it will thicken. Recipe by Heather Likes Food at spaghetti sauce/ 1/1

7 5/1/2015 The Battle Against "Mom Lunch" Chinese Chicken Salad Chinese Chicken Salad Serves: 4 entree sized salads Salad: 1 lb boneless skinless chicken breasts 1 tbsp soy sauce ½ tsp sesame oil ½ head napa cabbage, shredded 2 carrots, shredded ½ red bell pepper, thinly sliced 4 green onions, thinly sliced 1 (8 oz) can water chestnuts, drained and chopped if desired 1 (10 oz) can mandarin oranges, drained and chopped if desired ⅓ C sliced almonds 1½ tbsp sesame seeds Dressing: ¼ C canola oil 2 tbsp rice vinegar 1 tbsp + 1 tsp soy sauce 2 tsp sesame oil 2 tbsp creamy peanut butter ¼ C sweet chili sauce 1 tbsp water (optional) 1. Preheat oven to 375 degrees. 2. Combine soy sauce and sesame oil and brush entire contents over chicken breasts. Bake for minutes or until cooked through and juices run clear. 3. In a large bowl combine cabbage, carrots, peppers, and onion. Toss in the water chestnuts and oranges. 4. Spread almonds and sesame seeds on a baking sheet and toast in the oven for 6 7 minutes or until they are golden. 5. Combine the dressing ingredients and whisk until smooth. 6. Slice cooked chicken and assemble salads by first placing the cabbage mixture on the plate followed by the sliced chicken, almonds, sesame seeds and dressing. Recipe by Heather Likes Food at chicken salad/ 1/1

8 5/1/2015 Greek Yogurt Blueberry Muffins Greek Yogurt Blueberry Muffins Serves: 2½ dozen standard muffins For the Batter: 4 eggs 2½ C sugar 1 C canola oil 1 tsp vanilla 2 C plain traditional Greek yogurt (I've never tried using fat free and don't know how it works) 4 C AP flour 1 tsp kosher salt 1 tsp baking soda 3 C fresh or frozen blueberries tossed with 1 tbsp of flour just before adding to the batter For the Crumb Topping: ¾ C brown sugar 1½ C AP flour ½ C butter, cut into small pieces 2 tsp ground cinnamon 1. Preheat oven to 375 degrees 2. Make crumb topping by combining all ingredients in a bowl and pinching with your fingers until the butter is fully incorporated and it looks like coarse sand. Set aside. 3. Combine the eggs, sugar, oil, and vanilla mixing until smooth. 4. In a separate bowl combine the flour, salt and baking soda. 5. Alternately add ⅓ flour and ⅓ yogurt to the sugar mixture and repeat, stirring just slightly between each addition. The key to moist muffins is to keep the batter from becoming over mixed. Only mix until no dry spots remain there will be lumps and that's okay. 6. Gently fold in the blueberries, mixing only until they are evenly distributed. 7. Scoop batter into muffin tin until ⅔ full. Spoon 1½ 2 tbsp of crumb mixture on top of each muffin (it will look like a lot of crumbs). 8. Bake for minutes or until the tops are golden and a toothpick inserted into the center comes out clean with only moist crumbs. Recipe by Heather Likes Food at yogurt blueberry muffins/ 1/1

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