Club Week Six. Elisa Prout Onceaweekcooking.com

Transcription

1 Club Week Six Elisa Prout Onceaweekcooking.com

2 NOTICE: You DO NOT Have the RIGHT to reprint or Resell this Report! You Also MAY NOT Give Away, Sell or Share the Content Herein If you obtained this report from anywhere other than onceaweekcooking.com you have a pirated copy. Please help stop Internet crime by reporting this to: support@onceaweekcooking.com 2018 Copyright Elisa Prout ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. DISCLAIMER AND / OR LEGAL NOTICES: The information presented herein represents the views of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions Elisa Prout - All Rights Reserved 2 OnceAWeekCooking.com

3 It s Week 6! Look how much smoother your cooking days are going now. Have you gotten good about delegating kitchen tasks during your cooking day to cut down your time even more? Even little one s can help with getting the mixing bowls and utensils out and putting away ingredients as you are done with them. As always, if you have any questions, please contact me any time at menus@onceaweekcooking.com. Preparation One of the many benefits of freezer cooking is that I can pull the meals out and have other family members prepare them on days I will be late or miss dinner. To make it easier for all of us, I will write out the last directions for that meal and tape it to the container. Then no matter who finishes the meal they have the directions easily available. Speaking of delegating, writing out the directions would be a great thing to have one of the kids do ;) 2018 Elisa Prout - All Rights Reserved 3 OnceAWeekCooking.com

4 Menu Italian Beef Wraps Confetti Meatloaf Beef Tenderloin with Baked Stuffed Mushrooms Sweet and Tangy Pork Ribs Baked Chicken and Artichokes Escarole Soup with Turkey Meatballs 2018 Elisa Prout - All Rights Reserved 4 OnceAWeekCooking.com

5 Shopping List Meats 1 large beef roast 1 ½ lbs. lean ground beef 1 large beef tenderloin 4 lbs. pork spareribs 6 boneless, skinless chicken breasts 1 ½ lbs. ground turkey 6 oz ground Italian sausage Fresh Vegetables 3 small onions 1 bell pepper 1 medium carrot ½ lb. button mushrooms Garlic cloves Rosemary 9 green onions 1 lb. escarole or spinach 1 lb. large white mushrooms Mixed salad greens and your choice of salad toppings (ie. tomato, cucumber) Frozen 1 bag frozen broccoli/cauliflower blend 9 oz package frozen artichokes Canned/Jarred Products 1 large jar spaghetti sauce 1 can diced tomatoes 1 can green beans 2-14 oz cans low-sodium chicken broth 2018 Elisa Prout - All Rights Reserved 5 OnceAWeekCooking.com

6 Dry Goods Sandwich tortilla wraps 3 slices bread Bread crumbs Dinner rolls or crackers Brown rice Dairy 2 eggs butter ½ cup grated mozzarella cheese ¼ cup parmesan cheese Pantry Items Worcestershire sauce Salt Kosher salt Black pepper Coarse black pepper Flour Ketchup Olive oil Maple pancake syrup Red wine vinegar Dijon mustard Chili powder Dry white wine Lemon pepper seasoning Dried rosemary Italian seasoning 2018 Elisa Prout - All Rights Reserved 6 OnceAWeekCooking.com

7 Getting Started In order to make your once a week cooking routine most effective, start by making sure you have all the ingredients available and that your kitchen and kitchen tools are clean and accessible. Once again, the roast will take the longest to cook. So start with the Italian beef and get that roast in the slow cooker. Italian Beef Wraps 1 beef roast 1 large jar spaghetti sauce 1 small onion, chopped 1 bell pepper, chopped Sandwich tortilla wraps Place roast into a large slow cooker. Put the chopped onion and pepper on top of the roast and cover with the entire jar of spaghetti sauce and one cup of water. Cover and cook on low for 6-8 hours while you prepare the rest of your weekly meals. At the end of the day, once all the other meals are completed and roast is fully cooked, remove from the slow cooker and shred the beef. Place the shredded beef into an aluminum baking dish. Poor spaghetti sauce from the slow cooker over top. Allow to cool completely and then cover securely with foil and freeze. To serve, remove from freezer the night before cooking to allow to thaw. Place covered in oven on 350 degrees for minutes until heated through. Spoon beef mixture onto sandwich wraps and wrap tightly. Serve with dinner salads Elisa Prout - All Rights Reserved 7 OnceAWeekCooking.com

8 Confetti Meatloaf 3 slices of bread, toasted 1 ½ lbs lean ground beef 1 cup canned diced tomatoes 1 cup canned green beans 1 large egg, slightly beaten 1 medium carrot, grated 2 Tbsp Worcestershire sauce 1 ½ tsp salt ¾ tsp black pepper ¼ cup ketchup In a large mixing bowl, pulverize toast pieces until you have fine bread crumbs. Add your ground meat, tomatoes, green beans, egg grated carrot, Worcestershire sauce, salt and pepper. Mix well until all ingredients are blended together. Scoop into a 5x9 loaf pan, pressing the meat mixture firmly in. Spread your ketchup over the top. Bake the meatloaf for 1 hour at 375 degrees. Remove from oven and allow to cool completely. Cover securely with aluminum foil. If you desire, you can also remove the meatloaf from the loaf pan, slice it and put it into an aluminum baking dish covered securely with foil. Freeze. To prepare, remove from the freezer the night before to allow meatloaf to thaw. If you chose to slice the meatloaf before freezing it, it will reheat much faster than if it s not already cut. Heat in the oven on 350 degrees until heated through. While the meatloaf is re-heating, prepare a bag of frozen broccoli/cauliflower mix according to the directions Elisa Prout - All Rights Reserved 8 OnceAWeekCooking.com

9 Beef Tenderloin 1 large beef tenderloin (Sam s Club has lb that are perfect) 1 ½ Tbsp olive oil 1 ½ tsp Kosher salt 1 tsp coarse black pepper Place the tenderloin in a large baking dish. Rub the meat with olive oil, then rub on the salt and pepper. Cook in over at 425 for 35 minutes. Remove from oven and allow to cook. Slice the meat into thick slices. Layer the slices in the bottom of an aluminum baking dish and pour any drippings that are in the bottom of the baking dish over top of the meat. You want the meat to be just barely covered in the liquid, so if necessary add a little bit of water to cover the meat. Cover securely with aluminum foil and freeze. Remove from the freezer the night before cooking to allow adequate time to thaw. When ready to cook, re-heat at 325 degrees with the aluminum cover in place until meat is heated through. Serve with baked stuffed mushrooms ** and a side salad. **Recipe for baked stuff mushrooms at end of menu 2018 Elisa Prout - All Rights Reserved 9 OnceAWeekCooking.com

10 Sweet and Tangy Pork Ribs 4 lbs pork spareribs (remove the silver skin from the back!) ½ tsp Kosher salt ½ tsp coarse black pepper Glaze for Ribs 1 Tbsp vegetable oil 1 small onion, chopped coarsely ½ cup maple syrup 3 Tbsp red wine vinegar 3 Tbsp Dijon mustard 1 Tbsp chili powder These ribs can be cooked on the grill or in a broiler Place the ribs into a large baking dish and sprinkle with salt and pepper. Cover lightly with aluminum foil or plastic wrap and set aside. In a large saucepan, heat vegetable oil for one minute over medium/high heat. Add the onion to the oil and cook, stirring frequently until onion is soft. About 4-5 minutes. Stir in syrup, red wine vinegar, mustard and chili powder. Reduce heat to low and allow mixture to simmer for minutes, stirring periodically. Preheat grill or broiler. Place the ribs onto the grill or into the broiler pan and cook for 30 minutes, turning the ribs every 10 minutes. Brush ribs with glaze and allow the ribs to cook for another 30 minutes, turning again every 10 minutes and brushing with glaze each time you turn the ribs. Remove the ribs from the grill or broiler and allow to set for minutes. Either cut ribs to separate or place entire rack of ribs into an aluminum baking dish. Pour any remaining glaze into bottom of the pan. Allow to cool completely, cover securely with aluminum foil and freeze. Remove from the freezer the morning of cooking to allow to thaw. Place into oven at 350 for 20 minutes until heated through. Serve with a dinner salad and small baked potato Elisa Prout - All Rights Reserved 10 OnceAWeekCooking.com

11 Baked Chicken and Artichokes 3 Tbsp olive oil 6 boneless, skinless chicken breasts ¼ cup flour ½ tsp kosher salt ½ tsp coarse black pepper 1 small onion, chopped ½ pound button mushrooms, sliced 1 ½ Tbsp minced garlic ½ cup dry white wine** 1-9oz package frozen artichokes, thawed and drained 1 tsp fresh rosemary, chopped finely ¼ tsp crushed red pepper flakes 1 ½ tsp fresh oregano, chopped In a shallow plate or pie plate, place flour, salt and pepper. Dredge chicken through the mix. In a large skillet, heat olive oil over medium/high heat and cook chicken until it is lightly browned on both sides. Reserve oil in pan. Transfer the chicken to a baking dish. In the olive oil and chicken drippings, sauté onion until it is softened, about 2-3 minutes. Add button mushrooms and sauté for about 4 minutes. Then add garlic and sauté stirring continuously for about 1 minute. Stir in the wine, artichokes, rosemary and red pepper flakes. Allow the mixture to simmer for 5-6 minutes and then pour over chicken in the baking dish. Place in oven and bake at 350 degrees for 40 minutes. Remove from oven, allow to cool completely. Cover firmly with aluminum foil and freeze. Remove from freezer the night before cooking to allow to thaw. Reheat in oven at 325 degrees until chicken is heated through, about minutes. While the chicken is heating, cook brown rice and steam fresh asparagus in a steamer pot until tender. Drizzle asparagus with a few tablespoons of melted butter and sprinkle with lemon pepper seasoning to serve. **If you do not want to use white wine in this recipe, you can substitute ½ cup of chicken broth for the wine Elisa Prout - All Rights Reserved 11 OnceAWeekCooking.com

12 Escarole Soup with Turkey Meatballs 2 Tbsp olive oil, divided 6 green onions, chopped finely and divided 3 garlic cloves, minced 1 lb escarole (or spinach if escarole is not available) stems removed and cut into ½ inch strips 2-14 oz cans low-sodium chicken broth ½ tsp dried rosemary, divided 1 ½ lbs ground turkey ½ cup bread crumbs 1 egg ¾ tsp salt ½ tsp black pepper In a large soup pot, heat 1 Tbsp olive oil over medium heat. Add about two-thirds of the green onions and sauté for 3 minutes until the onions are softened. Add minced garlic and sauté for another minute or two. Stir in the escarole (or spinach) and mix well to coat the leaves in the oil mixture. Add both cans of the chicken broth, 3 cans of water and ¼ tsp of the dried rosemary. Let the mixture come to a boil. Reduce the heat to low and allow to simmer for minutes. While the broth is simmering, start to mix your meatballs. Mix turkey meat, remaining green onions, bread crumbs, egg, salt, pepper and remaining rosemary until it is well blended. Form into small meatballs, about the size of a large marble. Drop the meatballs into the soup one at a time until all have been added. Stir soup well and allow to cook for minutes. Remove from heat and allow to cool. Store in a plastic freezer storage container, leaving at least 2 inches head space at the top of the container to allow for expansion when freezing. To prepare, remove from freezer the morning of the day you are going to eat the soup. Place the freezer container in a large baking dish and set in the fridge. (The baking dish will catch any condensation and help prevent a big mess.) Pour soup into large soup pot and re-heat until heated through. Serve soup with dinner rolls or crackers Elisa Prout - All Rights Reserved 12 OnceAWeekCooking.com

13 Baked Stuffed Mushrooms 1 lb large white mushrooms, cleaned 2 Tbsp olive oil, divided 6 oz ground Italian sausage 3 green onions, diced 1 tsp minced garlic ½ tsp Italian seasoning ½ cup mozzarella cheese, shredded ¼ cup parmesan cheese, grated Start by removing the stems of the mushrooms. Chop the stems, until you have ½ cup and set the ½ cup of finely chopped stems aside. Place the mushroom caps into a large mixing bowl and toss gently with 1 Tbsp olive oil. Remove the caps and place them cavity side up into a shallow baking dish. Set aside. In a medium skillet over high heat, heat remaining tbsp olive oil. Add the ground Italian sausage, green onions, garlic, Italian seasoning and ½ cup of the reserved chopped mushrooms stems. Sauté for 5-10 minutes, breaking apart any large clumps of sausage into tiny pieces, until the meat is browned and cooked through. Remove from the heat and add the mozzarella and parmesan cheese. Stir well, until the cheese is just melted and starting to bind the meat mixture together. Using a spoon, fill the mushroom caps with the meat mixture. Bake in the oven at 400 degrees for minutes, until the mushrooms become tender and the tops are slightly browned. Remove from the heat and allow to cool. Place into the freezer and flash freeze. Once the mushrooms are frozen, place them carefully into a freezer container or freezer bag and put back in the freezer. When you are ready to prepare them, take them straight from the freezer and place them into a baking tray. Bake at 375 degrees for minutes, until heated through Elisa Prout - All Rights Reserved 13 OnceAWeekCooking.com