Once a Week Cooking Week Four. Val Selby Onceaweekcooking.com

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1 Once a Week Cooking Week Four Val Selby Onceaweekcooking.com

2 Onceaweekcooking.com 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 you have a pirated copy. Please help stop Internet crime by reporting this to: mailto:support@onceaweekcooking.com 2009 Copyright Val Selby ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any frm 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 Val Selby - All Rights Reserved. Page 1

3 Foreword Welcome to your fourth OnceAWeekCooking.com Menu! Can you believe you've been doing this for four weeks already? Have you saved time? Have you saved money? Are you eating better? I'd love to hear from you. me at and tell me what you think. Whether it is good or bad I want to hear what you have to say, so I can constantly improve the program. I am always open to suggestions and improvements. Of course I want to hear great comments and compliments too :) Don't we all? If you have a testimonial please include a link to a blog or site if you own one. I ll link them together ;) Preparation On the day that you are going to do your once a week freezer cooking, start with a clean kitchen. All dishes should be washed and ready to go, this is a great job for the kids or husband. Make sure your counter tops are wiped down and clean. I recommend having your dishwasher empty, that way you can simply put dirty items right into the dishwasher as you go. I also keep a sink of hot soapy water to wash items as I go. Keeping things organized and clean as you go will eliminate having to spend a lot of time on clean up after cooking. The menus and recipes included in each week will provide your family with six healthy meals that they are sure to enjoy. Quick Tip From Shelly: Bowl Lid Storage: To keep all of your bowl lids organized, install a horizontal plate rack inside a large kitchen cabinet or on a wall. Your lids will slide in and out just like a plate. They will be easily available and organized saving you valuable space and time in the kitchen! You can also shop some kitchen supply stores and find some specially designed lid racks and shelves. To see more fun and useful tips you can visit Shelly at: Val Selby - All Rights Reserved. Page 2

4 MENU Beef Stroganoff Zesty BBQ Spare Ribs with Home Style Mac & Cheese Chipotle Macaroni Casserole Cherry Pork Chops Chicken Fettuccine Broccoli Chicken 2009 Val Selby - All Rights Reserved. Page 3

5 Shopping List Meats 1 ½ lbs. sirloin steak 1 ½ lbs. spare ribs 2 lbs. ground beef 6 boneless pork chops 2 lbs. chicken breasts 1 lb. ground chicken Fresh Vegetables 2-14 ½ oz. cans diced tomatoes 1-16 oz. can kidney beans 1-4 oz. can tomato paste 1 can beef broth 1 can pitted cherries 1-14 oz. can condensed cream of broccoli soup 1 small bottle apple juice 1-4 oz. can green chilies 2-14 oz. can crushed tomatoes 3 small onions 3 garlic clove 2 cups sliced mushrooms 1 large onion 2 Jalapeño Peppers OR ½ green bell pepper 1 cup white button mushrooms 1 cup broccoli florets 1 small green or red bell pepper Bag of mixed salad greens and other salad ingredients such as tomatoes Potatoes Frozen Frozen broccoli Frozen peas Frozen asparagus Frozen corn Loaf of frozen garlic bread Canned/Jarred Products Dry white wine 2 oz. can tomato puree or crushed tomatoes Dry Goods Dairy 1 bag egg noodles 1-7 oz. package elbow macaroni 1-8 oz. package macaroni noodles 1 package Fettuccine noodles Rice Butter 1 ¼ cups sour cream 2 cups Monterey Jack Cheese 2 cups Mozzarella Cheese 1 ½ cups Cheddar Cheese Milk Pantry Items Salt Pepper Garlic powder Brown sugar White vinegar Worcestershire sauce Cayenne pepper Dry mustard Chili powder 2009 Val Selby - All Rights Reserved. Page 4

6 Ground cumin Oregano Paprika Grated nutmeg Dried, crushed rosemary Breadcrumbs White flour Cornstarch Olive oil Vegetable cooking oil Non-stick cooking spray 2009 Val Selby - All Rights Reserved. Page 5

7 Getting Started We'll start by working with the beef recipes first. Before you begin cooking, remember to have your kitchen and kitchen tools all clean, and have your essential cooking tools such as your mixing bowls, mixing and cutting utensils, cutting boards and pots and pans readily accessible. Beef Stroganoff Beef Meal Number One 1 1/2 lbs sirloin steak (boneless), cut into thin strips 1/2 cup butter 2 small onions, chopped 1 garlic clove, crushed 2 cups sliced mushrooms 1/3 cup dry white wine pepper salt 1 1/4 cups sour cream (for cooking day) Chop onions and mushrooms. Slice steak into thin pieces. Crush garlic. Melt 1/4 cup of butter in skillet and brown steak strips. Once the steak strips are brown, remove from pan and place in a bowl to cool. Set aside. Add remaining 1/4 cup butter to skillet, melt and add onions and garlic, frying until soft. Add mushrooms, wine, salt and pepper. Simmer for 5 minutes. Add meat to freezer safe bags or containers and pour sauce over. Cool and freeze. Remove from freezer to thaw overnight in fridge. Add to saucepan and heat over medium heat for 25 minutes. Stir in sour cream before serving. While the Stroganoff is heating on the stove, set a pot of water to boil, and cook a bag of Egg Noodles. In the microwave, heat a bag of frozen broccoli until tender. Serve Stroganoff over noodles Val Selby - All Rights Reserved. Page 6

8 Beef Meal Number Two Zesty BBQ Spare Ribs 1 1/2 lbs spare ribs 1 tbsp oil 1 onion, chopped 1/4 tsp garlic powder 2 oz. tomato puree or crushed tomatoes 4 tbsp water 2 tbsp brown sugar, packed 3 tbsp vinegar 1 tsp Worcestershire sauce 1/2 tsp salt 1/8 tsp cayenne pepper 2 tbsp dry mustard In a frying pan, heat 1 Tbs. oil. Brown ribs on both sides, about 5 minutes each. Remove the ribs from the frying pan, and set aside on a plate. Add the onions to the frying pan, and cook for 5-7 minutes until onions are slightly tender. Add the remaining ingredients, blending everything together well. Put the ribs back into the pan and cover. Cook on low heat for minutes, until meat is tender. Remove the pan from heat, and allow to cool. Place the ribs into an aluminum storage dish and cover tightly with aluminum foil. Freeze. Remove from the freezer the night before to allow to thaw. Place the entire storage dish with cover still on into the oven on 350 degrees. Cook for minutes, stirring occasionally. While the meat is cooking, cook a bag of frozen peas. Heat up Home Style Mac and Cheese.** **Home Style Mac and Cheese side dish recipe follows below after main dish recipes Val Selby - All Rights Reserved. Page 7

9 Chipotle Macaroni Casserole Beef Meal Number Three 1 package (7oz) elbow macaroni 2 lbs ground beef 1 large onion, chopped 2 garlic cloves, minced 2 cans (14-1/2 oz each) diced tomatoes (do not drain) 1 can (16 oz) kidney beans, rinsed and drained 1 can (6 oz) tomato paste 1 can (4 oz) chopped green chilies, drained 1-1/2 tsp salt 1 tsp chili powder 1/2 tsp ground cumin 1/2 tsp black pepper 2 cups (8 oz) shredded Monterey Jack cheese 2 jalapeño peppers, seeded and chopped** Start by cooking your elbow macaroni in a large pot of boiling water. Cook the noodles until they are firm-tender. While the water is coming to a boil and the noodles are cooking, brown ground beef in a large skillet along with onion and garlic until the meat is completely cooked through and onions are translucent. Drain fat from the pan. Add your tomatoes, tomato paste, beans, chilies, salt, chili powder, cumin and black pepper to the pan, stirring to mix well. Bring the mixture to a boil, and then allow to simmer on low heat for 15 minutes. Stir in cooked and drained elbow macaroni. Spray a large aluminum baking dish with non-stick cooking spray. Top the mixture with cheese and jalapeños. Cover loosely with foil, and bake at 375 degrees for 30 minutes. Remove the foil, and allow to bake for 10 more minutes, until you cheese is bubbly and brown. Remove from the oven, and allow to cool completely. Cover securely with aluminum foil and freeze. Remove from the freezer the night before cooking to allow to thaw. Place the entire pan with the aluminum cover still in place into the oven and heat at 375 for 25 minutes until it is heated through Val Selby - All Rights Reserved. Page 8

10 While the casserole is heating, prepare a small salad to be served on the side or as an appetizer. **If jalapeños are too spicy for your taste, dice half a green bell pepper to use in place Val Selby - All Rights Reserved. Page 9

11 Pork Meal Number One Cherry Pork Chops 6 boneless pork chops 1 tbsp olive oil 1/2 cup beef broth 3 tbsp apple juice 1 can pitted cherries, drained but save juice 2 tsp cornstarch 1 tsp dried crushed rosemary In a large skillet, heat olive oil. Salt and pepper pork chops, and brown on both sides about 5 minutes for each side. Once browned, add apple juice and beef broth into the skillet, and still well. Cover, and allow to simmer for 20 minutes. While the chops are simmering, in a small bowl combine the cherry juice and cornstarch. Once the chops have simmered for 20 minutes, add the juice and cornstarch mixture to the pan and stir well. Add the cherries and the rosemary, and raise heat slightly. Stir constantly, and allow the juice to thicken. This takes about 3-4 minutes. Remove from heat and allow to cool completely. Pour into an aluminum baking dish and cover securely with aluminum foil. Freeze. Remove from the freezer the night before to allow meat to thaw. Pour the mixture back into a large skillet, and heat on medium heat until the meat and sauce are heated through. While the meat is heating, cook a pot of rice by your preferred method. In the microwave or on the stove, cook a package of frozen asparagus. Serve sauce from meat over rice Val Selby - All Rights Reserved. Page 10

12 Chicken Meal Number One Broccoli Chicken 2 lbs chicken breasts, boneless & skinless (about 8 pieces) 1 14oz can cream of broccoli soup (condensed) 1 cups white button mushrooms, sliced chunky 1 cup broccoli florets, cut small (or really small if you have kids!) 1/2 cup white wine 1/8 tsp pepper 1/4 tsp paprika In a large pot of boiling water, boil chicken breasts until cooked through. Drain, and place chicken breasts into an aluminum foil baking dish. While the chicken breasts are boiling, in a small bowl combine cream of broccoli soup, mushrooms, wine, black pepper and paprika. Stir well. Once the chicken breasts are placed into the baking dish, pour soup mixture over the chicken. Cover the aluminum baking dish with foil securely. Freeze. Allow to thaw overnight in the refrigerator. Place entire covered aluminum dish into the oven, and heat at 375 until the casserole is cooked through. This recipe goes great over top of mashed potatoes. While the casserole is heating, clean and pierce 4-5 large potatoes. Microwave until they are fork tender. Cut in half and using a spoon, scoop out the meat of the potato. Mix with butter and milk and whip until smooth. For a vegetable to round out the meal, serve with a bag of cooked frozen corn Val Selby - All Rights Reserved. Page 11

13 Chicken Meal Number Two Chicken Fettuccine 1 lb ground chicken 1 large onion, chopped 2-14oz cans crushed tomatoes 2 tsp oregano 1 tsp sugar 1 tsp salt 8 oz. Fettuccine noodles 2 cups Mozzarella cheese Spray a large skillet with non-stick cooking spray. Add ground chicken and onion and cook until the chicken is cooked through and the onion is translucent. Add tomatoes, oregano, sugar and salt, and stir well to blend. Cook for 10 minutes. Remove from heat and allow to cool. Pour into a freezer storage container, and freeze. Remove from freezer the night before cooking, and allow to thaw. In a large pot of boiling water, cook Fettuccine noodles until tender. While noodles are cooking, heat sauce mixture in a saucepan. Drain noodles, and pour into a large baking dish. Pour sauce over top of noodles, and bake for 30 minutes at 350. Remove from oven, and sprinkle with Mozzarella cheese. Bake for 10 more minutes, and serve. While the casserole is baking, prepare a small side salad to go with the meal. About 20 minutes before casserole is done, put a loaf of frozen garlic bread in the oven to cook Val Selby - All Rights Reserved. Page 12

14 Side Dish Home Style Mac & Cheese To be served with Zesty BBQ Ribs 8 oz dried macaroni noodles 5 tbsp butter 6 tbsp white flour 3 cups milk 1/2 tsp grated nutmeg 1 small green or red pepper, sliced (or half of each color) 1-1/2 cups cheddar cheese 2 cups fresh breadcrumbs salt (optional) pepper (optional) In a pot of boiling water, cook macaroni noodles until they are firm-tender. Drain. Add butter a small amount of butter, and mix until butter is melted and coating the noodles. Cover the noodles, and set aside. In a medium sauce pan, melt 5 Tbs. butter. Add your flour and stir continuously for about 30 seconds on low-medium heat. Do not allow flour and butter to brown! Add milk to the butter/flour mix, and using a whisk, whisk constantly until the mixture thickens. Add nutmeg, salt, and pepper. Reduce the heat to low, and simmer for 5-10 minutes. Place the bell pepper slices in the microwave for about 1 minute to heat. Then add the heated bell pepper to the milk mixture and stir well. Slowly add in cheese, stirring well until completely melted. In a large mixing bowl, toss the mixture with the macaroni noodles until well blended. Pour into an aluminum baking dish, and allow to cool. Top with breadcrumbs, and cover securely with foil. Freeze. Remove from freezer the night before cooking to allow to thaw. Bake with the Zesty BBQ Ribs on 350 degrees for 45 minutes until cooked through Val Selby - All Rights Reserved. Page 13