Meal Diva :!Healthy,!common.sense!meals!for!active!families!

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Harvey Richard
5 years ago
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1 Monday CilantroShrimp Serving:½cupshrimpwithplentyofcarrotsandasidesalad You llneed: Cuttingboardandknife Measuringspoons Largeskillet Plate Prep:5minutes Cook:15minutes 1½lbs.shrimp 2cupsfreshcilantro,chopped 2garliccloves,mincedor2tbs.mincedgarlic(thekindinthejar 1bagbabycarrots 2limes,juiced Water Butter 1 Fillaskilletwithcarrotsandenoughwatertobarelycoverthemandbringtoaboil. 2 Boilwaterandapatofbutterasthewaterevaporatesandthecarrotshavesoftened. 3 Transfercookedcarrotstoaplate,seasonwithsaltandpeppertotaste. 4 Putanotherpatofbutterintheskilletandaddgarlic,shrimpandcilantro. 5 Cookfor4minutesoruntilshrimpiscookedthoroughly. 6 Addthejuiceofthelimes,andsalttotaste,tossingtocombine. 7 Servehotwithsideofcarrots. JenniferMiller mealdiva.com jen@mealdiva.com

2 Tuesday CrockpotCranberryChickenwithRiceandBroccoli Serving:1chickenbreastwith½cupriceandsteamedbroccoli You llneed: Crockpot Cuttingboardwithknife Prep:5minutesforchickenand5minutesforbroccoli Cook:6.8hours Ingredients 11/2lbsboneless,skinlesschickenbreasts 1/2cupyellowonion,diced 1canwholecranberrysauce 1cupBBQsauce Riceforserving Steamedbroccoliforserving 1 Placeallingredientsinslowcooker,cookonlow6hours. SteamedBroccoli 1bunchofbroccoli Optional:lemonjuice,saltandpepperforserving 1 Cutthecrownsawayfromthelargestemsofthebroccoli.Breakthecrownupintobite. sizedflorets.rinsethebroccolifloretsthoroughly. 2 Peelanddiscardthethickouterskinofthestems.Slicethestemsorcutthemintoquarters lengthwise. 3 Place3/4to1inchofwaterinasaucepanwithasteamerandbringtoaboil.(Notethatif youdon'thaveasteamer,youcansimplyputthebroccolidirectlyintoaninchofboiling water. 4 Addthebroccolitothesteamerandcover;reduceheattomediumandletcookfor5.6 minutes.thebroccoliisdonewhenyoucanpierceitwithafork.assoonasitispierce. able,removefromheat,placeinservingdish. JenniferMiller mealdiva.com jen@mealdiva.com

3 Wednesday ChickenandCauliflower Serving:1chickenlegwithplentyofcauliflower You llneed: Cuttingboardwithknife Large,ovenproofskilletorpan Prep:10minutes Cook:30minutes 4wholechickenlegs 2tbs.oliveoil 1headofcauliflower,brokenintoflorets(seesteamedbroccolifordirections 12clovesofgarlic,peeledandsmashed 1 Preheatovento400degrees 2 Inalargeskillet,heatoliveoiloverhigh. 3 Addchicken,skinsidedown;cookuntilbrowned,8minutes. 4 Turnover;cookuntilbrowned,5minutes. 5 Transfertoplate. 6 Addcauliflowerandgarlictoskillet. 7 Cookuntilcauliflowerbeginstobrown,5minutes. 8 Topwithchicken;bakeuntilchickeniscookedthrough,25minutes. JenniferMiller mealdiva.com jen@mealdiva.com

4 Thursday PastaAmericanawithArugulaSalad Serving:1.cuppastawithplentyofarugulasalad You llneed: Cuttingboardandknife Measuringspoons Large,high.sidedskillet Canopener Largepottocookpastain Prep:10min. Cook:30min. 4ozcubedpancetta(youcanbuythisinthedelidepartmentofmostsupermarketsor threeslices,cubed. 2tbs.oliveoil Oneyellowonionchopped 1(28ozcancrushed,seasonedwithItalianspicestomatoes Pinchofredpepperflakes 1cupwater 1packagespaghetti 1. Heatoliveoilinskilletfor1minutetheaddpancettaandcookfor3minutesuntilitstarts tobrownthenaddonion. 2. Cookonionwithpancettafor7minutesonmedium.lowheat.Everythingshouldbrown togethernicely. 3. Fillalargepotwithwaterandsettoboilforthepasta. 4. Addcanoftomatoestoonionmixture. 5. Addasmallpinchofredpepperflakesand½cupwater.Simmeruntilthick,addingmore waterifneededfor20minutes. 6. Preparepastaaccordingtopackagedirections. 7. Stainpastaandthenputbackintothecookingpot. 8. Addsaucetopastaandtosstocombineandserve. ArugulaMustardSalad Whisk2tsp.eachofDijonmustardandwhitewinevinegar,½tsp.saltandpepperinalargebowl. Drizzlein3tbs.oliveoilwhisking.Addthreecupsarugulaandtoss.Addinnutofchoice.Serve JenniferMiller mealdiva.com

5 Friday CrockpotTurkeySloppyJoes Serving:1rollfilledwithsloppyJoewithplentyofsidesalad. You llneed: Skillet Cuttingboardwithknife Measuringcupsandspoons Crockpot Prep:5minutes Cook:4hours 2tbs.oliveoil 2½lbs.groundturkey 1smallyellowonion,chopped 1redbellpepper,seededandchopped 1(24ozcanwholetomatoes ½cupketchup ¼cupbrownsugar 2tbs.cidervinegar 2tbs.yellowmustard 1tbs.hotMexicanchilipowder(youcanuseregularchilipowderifyouwish 1tbs.Worcestershiresauce ¼cupflour ½tsp.salt Rolls(forserving 1 Heattheoilinlargeskilletovermedium.highheatandbrowntheturkeyfor5minutes. 2 Addonionandbellpepperandcook,stirringuntiltheturkeyiscookedthroughandisno longerpink. 3 PlaceturkeymixtureinaCrockpotandaddthetomatoes,mashingthemslightlywitha fork. 4 Addtheremainingingredientsandstirtocombine. 5 Coverandcookonhighfor4hours 6 Serveonrolls. SimpleSideSalad:Inabowl,whisk1garlicclove,mincedand1tbs.eachwhole.grainmustard andlemonjuice,andsaltandpepper.whiskin1/3.cupoliveoil.tosswith1tornromaineheart,1 tornheadbibblettuceand1/2bunchchoppedchives. JenniferMiller mealdiva.com jen@mealdiva.com

6 Saturday EasyGrilledSausageKabobswithrice Serving:2skewerswith½cuprice You llneed: Cuttingboardandknife Skewers Grill Prep:15minutes Cook:15minutes 1(12ozpackagesweetItaliansausage,cutinto1.½inchpieces 2mediumgalaapples,coredandcutintolargechunks 1largeredonion,cutinto1.inchwedges 1/2tsp.salt ½tsp.pepper Skewers 1 Brushgasorcharcoalgrillgrateswitholiveoilandpreheatgrilltomediumheat. 2 Thread sausage, apples and red onion onto skewers, alternating, and putting the skewer throughtheskinofthesausageandapplessotheywon'tspinaround. 3 Grill kabobs over medium heat, turning the skewer frequently by lifting one end of the skewerwithtongsandturningitwithafork. 4 Kabobs are done when sausage is browned but apples and red onion are barely tender, about15minutes.servehot. JenniferMiller mealdiva.com jen@mealdiva.com

7 Sunday 15KMinuteChickenandPeachesandNoKCookAsparagus Serving:1chickenbreastwithpeachtoppingandplentyofasparagus You llneed: Measuringcupsandspoons Canopener Bakingdish Smallbowl Prep:5minutesforchickenand10minutesforasparagus(canbedonewhilechickencooks Cook:15minutes 4.5thinslicedskinless,bonelesschickenbreasts 1(15ozcanpeaches,drainedandsliced ¼cupoliveoil ¼cupwhole.wheatflour ¼cupbrownsugar 1/8tsp.groundginger 1/8tsp.groundcloves ApinchofSeaSalt 1 Preheatovento350degrees 2 SprayabakingdishwithPAM 3 Pouroliveoilintoasmallbowl 4 Addflourtoaseparatesmallbowl. 5 Dredgechickenbydippingitinoliveoilthenfloursothatit scoated. 6 Placechickeninpreparedbakingdishandevenlysprinklewithbrownsugar. 7 Placepeachslicesonchickenbreastsothattheyarenicelylayered. 8 Inasmallbowl,combinegingerandcloves. 9 Sprinkleginger/clovemixtureoverpeaches. 10 Sprinkleapinchofseasaltoverthepeaches. 11 Bakefor15minutesuntilchickeniscookedthroughandjuicesrunclear. JenniferMiller mealdiva.com jen@mealdiva.com

8 AsparagusSalad 1bunchofasparagus,stemsremoved 1smallredonion,finelydiced 1cupcoarselygratedpecorino 1/2cupredwinevinegar Extra.virginoliveoil Seasalttotaste Directions 1 Cuttheasparagus,includingthetipsintoverythinslicesandplaceinamediumbowl. 2 Addtheredonionandpecorinoandtosstocombine. 3 Dresswiththevinegar,oliveoilandsaltandtossagain. 4 Thissaladshouldbeheavilydressed. *Remember:thevinegarwilltenderizetheasparagus. JenniferMiller mealdiva.com jen@mealdiva.com

9 GroceryShoppingListWeek1 Meat/Seafood 1½lbs.boneless,skinlesschickenbreasts 4.5thinslicedchickenbreasts wholechickenlegs 2½lbs.Groundturkey 5ozpancetta,cubed 11/2lbs.rawshrimp,peeledanddeveined Produce 2redonions 3yellowonions 2headsofgarlic 1headbroccoli 1headcauliflower 1redbellpepper 1bunchofasparagus 1bagbabycarrots 2limes 1smallbunchchives 1largebunchcilantro 2galaapples 1romaineheart 1headofbiblettuce Grocery 1(15ozcanpeaches 1(28ozcancrushedtomatoeswithseasoning Lemonjuice 1(24ozcanwholetomatoes Wholegrainmustard Butter BBQsauce Skewers Ketchup Pecorinocheese Yellowmustard Oliveoil Worchestiresauce Applecidervinegar Redwinevinegar Chilipowder Redpepperflakes Groundginger Groundcloves Brownsugar Flour JenniferMiller mealdiva.com

10 GroceryShoppingListWeek2 Produce 4yellowonions 1headgarlic 1packageBabybellamushrooms 1lemon 1Englishcucumber 1headredleaflettuce 1smallbutternutsquash 1bunchofkale 1packageorbunchofspinach 6.8yellow.fleshedpotatoes(likeYukongold 1largecauliflowerhead 4sprigsfreshthyme 1packagesnappeas 1largewhiteororangesweetpotato,peeledandcutintochunks 2lemons Optionaltoppings:sourcream,cheese,chips,greenonions,andavocado,lime Grocery Oliveoil (6ozcantomatopaste (4.5ozcanchoppedgreenchilies 1bagtortillachips Redpepperflakes Driedchickpeas 1boxwholewheatpennepasta ¾cupapplesauce 1(16ozcanwholecranberrysauce Whole.wheatflour Chilipowder Driedoregano Cumin 2(15ozcanswhitebeans 1(10ozcancreamofpotatosoup,undiluted 1(16ozjarsalsa 1(15ozcanchickenstock 32ozbeefstock 1(14.5ozcanstewedtomatoes 1(32ozcanchickenstock Honey JenniferMiller mealdiva.com

11 Dairy/ColdItems Parmesancheese 1brickPepper.jackcheese,shreddedfortopping 1pieceofParmesancheeserind(optional ¾cupwhitecheddarcheese 1(8ozblockcreamcheese Meat 1½lbs.sausage bonelessporkchops lbs.stewingmeat,cubed 6.8chickendrumsticks,skinon 1rotisseriechicken,shredded Bread Crustybreadforserving JenniferMiller mealdiva.com

12 WeekTwo Monday Sausage&MushroomPasta Serving:1.cuppastawithplentyofsalad You llneed: Largepotforpasta Largeskillet Cuttingboardandknife Grater Prep:10minutes Cook:20minutes 1½lbs.sausage 1mediumyellowonion,roughlydiced 1packagebabybellamushrooms,cleanedandsliced 2clovesgarlic,peeledanddiced ¼cupchickenstock Saltandpeppertotaste 1boxwholewheatpennepasta,cookedaccordingtopackagedirections ½cupParmesancheese 1 Preparepastaaccordingtopackagedirections 2 Inalargeskilletovermedium.lowheat,cooksausage,turningeveryfewminutesuntil cookedthrough,about8.10minutes. 3 Removesausagefrompanandsetaside 4 Turnuptheheattomedium.highandsautéonionfor4minutesthenaddmushroomsand sautéforanadditional4minutes. 5 Addthegarlicandsautéfor1minutethenaddthechickenstock,scrapinganybrownbites offofthebottomofthepan. 6 Letthemixturesimmeruntilthechickenstockisreducedmyhalf. 7 Spoonthepastaintotheskilletwiththeonionmixtureandtosstocombine. 8 Addthecheeseandtosstocombine. 9 Toserve:platethepastamixturethentopwiththesausageandenjoy JenniferMiller mealdiva.com jen@mealdiva.com

13 SideSalad 1Englishcucumber,halvedlengthwiseandthinlysliced 1headredleaflettuce,washedandtornintobite.sizepieces 1tbs.oliveoil 1lemonzestedandjuiced 1tsp.honey 1/2tsp.koshersalt 1/4tsp.freshlygroundblackpepper Directions 1 Combinecucumberandlettuceinabowl 2 Mixremainingingredientsinasmalljarwithatight.fittinglid,close,andshakeuntilwell combined.pourovergreensandtossuntillettuceiswellcoatedwithdressing.tasteand adjustseasoning,asdesired.serveimmediately. JenniferMiller mealdiva.com jen@mealdiva.com

14 Tuesday CrockpotButternutSquashSoup Serving:1.2cupssoupandalittlecrustybread You llneed: Crockpot Cuttingboardandknife Strainer Canopener Largepanorskillet Prep:10minutes Cook:20minutes 2tbs.oliveoil 1largeyellowonion,diced 3garliccloves,diced 3tbs.tomatopaste Apinchofredpepperflakes 1.½cupsdriedchickpeas,rinsed 1smallbutternutsquash,peeledandcutintobite.sizedpieces 1bunchofkale,leavesseparatedfromstemsandroughlychopped 1pieceofParmesancheeserind(optional 6Cupschickenstock,homemadeorstore.purchased Saltandpeppertotaste Pepper.jackcheese,shreddedfortopping(optional Crustybreadforserving 1 Heatoliveoilinalargepanovermediumheat. 2 Addtheonionsandcookfor3minutesthenaddthegarlicandsautéuntilbotharegolden andsoft,about2moreminutes. 3 Addtomatopasteandredpepperflakes,sautéfor1minute. 4 Add½cupwatertothepanandstir,scrapingupanybrownbitesfromthebottom. 5 TransfermixturetotheCrockpot. 6 Addthechickpeas,squash,ParmesanrindandchickenstocktotheCrockpotandgiveita goodstir. 7 Coverandcookonlowfor8.10hours. 5 Minutesbeforeserving,stirinthekaleleaves;discardtheParmesanrindandseasonwith saltandpepper. 8 Ladlecoupintobowlsandservetoppedwithasprinkleofcheeseandasliceofcrusty bread. JenniferMiller mealdiva.com jen@mealdiva.com

15 Wednesday AppleKCranberryPorkChopswithGarlicSpinachandCornontheCob Serving:1chopwithplentyofspinachandcorn You llneed: Crockpot Canopener Prep:5minutes Cook:6.8hoursplus10minutestomakespinachandcorn 4bonelessporkchops 1(16ozcanwholecranberrysauce ¾cupapplesauce 1. Placeporkchopsincrockpot. 2. Spreadcranberrysauceovertopthenpourinapplesauce. 3. Coverandcookonlowfor6.8hours. 4. Feelfreetoboilsauceonstovetopfor10minutesbeforeservingtothickenitup GarlicSpinach: 1packageorbunchofspinach,washedandstemsremoved 2clovesgarlic,finelychopped 2tbs.oliveoil Salt Pepper Directions 1. Washspinachandshakeoffsomeoftheremainingwater. 2. Heatoilinskilletovermediumhighheatandstiringarlic. 3. Cookquicklyfor15seconds. 4. Addinspinachandquicklytosstocoat. 5. Spinachwillwiltrapidlyandshouldbeservedimmediately. CornontheCob Prepareapotonthestovetoboilcorn.Inmyopinion,boilingcornisamatteroftaste. Somepeoplelikekernelscrispsotheyboilfor1.2min.Otherpeoplepreferthemsofterand boilfor3.10min.it suptoyou JenniferMiller mealdiva.com

16 Thursday QuickBeefChili Serving:1.2cupschiliwith1rollforserving You llneed: Cuttingboardandknife Canopener Measuringcupsandspoons Dutchovenorsouppot Prep:10minutes Cook:20minutes 2lbs.stewingmeat,cubed Saltandpepper 2tbs.oliveoil 1yellowonion,diced 4garliccloves,chopped 3tsp.chilipowder 2tsp.driedoregano 1(6ozcantomatopaste 3(4.5ozcanchoppedgreenchilies 4cupsbeefstock 1(14.5ozcanstewedtomatoes 2tsp.whole.wheatflour 1. Seasonbeefwithsaltandpepper 2. HeatoilinaDutchovenformedium.highheatandbrownthemeat,stirringfrequentlyfor 5.6minutes.Transferbeeftoaplate.AddoniontoDutchoven,andcook,stirringoften untiltheyaretranslucent. 3. Addgarlic,chili,oreganoandcook,stirringoftenfor2minutes. 4. Addtomatopasteandcook,stirringconstantlyfor2minutes. 5. Addchilies,next2ingredients,beef,and1cupofwaterandbringtoaboil. 6. Boil,stirringoccasionallyfor20minutes. 7. Addsalttotaste. 8. Sprinklewithflour.Cookstirring,constantly,5minutesoruntilthickened. JenniferMiller mealdiva.com

17 Friday PotatoSoupwithRoastedCauliflower Serving:1.2cupssoupwithasidesalad You llneed: Cuttingboardandknife Canopener Measuringcupsandspoons Dutchovenorsouppot Prep:3minutes Cook:30minutes 1largecauliflowerhead,cutintoflorets 1½tbs.oliveoil Apinchofsaltandpepper 6.8yellow.fleshedpotatoes(likeYukongoldpeeledandcubed. 6cupschickenbroth 2cupswater 1(10ozcancreamofpotatosoup,undiluted ¾cupwhitecheddarcheese 1(8ozblockcreamcheese Blackpeppertotaste(ifdesired 1. Preheatovento Placecaulifloweronabakingsheetandtosswitholiveoilandalittlesalt. 3. Bakefor20minutesoruntiltheyarebrowned. 4. Meanwhile,combinepotatoes,brothand2cupsofwaterinalargesouppotovenmedium. highheat.bringtoaboilandcookfor12minutesuntilthepotatoesaretender. 5. Addcreamofpotatosoupandsummerfor10minutes,stirringoccasionally. 6. Usingablender(makesuresouphascoolenoughtohandleorimmersionhand.held blender,blendsoupuntilsmoothandcreamy. 7. Returntothestoveandaddthecheddarcheeseandcreamcheese,stirringuntilthecheese melts. 8. Ladlesoupintobowlsandservetoppedwithroastedcauliflower.Sprinklewithpepperif desired. JenniferMiller mealdiva.com

18 Saturday LemonandThymeChickenwithSnapPeasandSweetPotatoes Serving:2drumstickswithplentyofsnappeasandsweetpotatoes You llneed: Cuttingboardandknife Largebakingpan Bowl Prep:10minutes Cook:60minutes 2lemons,1zestedandjuiced 4sprigsofthyme SeaSaltandPepper 1sweetyellowonion,sliced 3garliccloves,chipped 1.2tbs.oliveoil 6.8chickendrumsticks,skinon 1largewhiteororangesweetpotato,peeledandcutintochunks 1packagesnappeas 1. Preheatovento425degrees 2. Placelemonzest,salt,pepperandthymeinalargebakingdish.Usingasprigofthyme,stir theingredientstogether. 3. Addonionandchicken,rollingthemaroundinthedressinguntilslightlycoated.Addsweet potatoesanddrizzlethepotatoesandchickenwitholiveoil. 4. Sprinklewithadditionalseasaltifdesired. 5. Bakefor40minutesthenaddthesnappeastothebakingdish. 6. Bakeforanadditional5.10minutesuntilthejuicesrunclear,thepotatoesareforktender andthesnappeasarebrightgreen. Optional:*sometimes*the*chicken*produces*a*lot*of*juices,*in*which*case*you*can*make*a* delicious*pan*sauce:* 7. Transferthechicken,onion,sweetpotatoandsnappeastoaplateandcoverlooselywith foil. 8. Tiltthepantopoolthejuicesinonecornerandspoonoffthefatthatrisestothetop. 9. Setthepanovermediumheat(ifthepanisn'tflameproof,pourthejuicesintoasmall skilletandscrapeupanystuck.onjuices. 10. Letthejuicesboilandreducesotheythickentoasaucyconsistency. 11. Drizzlethesaucearound,noton,thechickentomaintainthecrispskin. JenniferMiller mealdiva.com

19 Sunday 15MinuteWhiteChickenChili You llneed: Largesouppot Canopener Cuttingboardandknifeormeasuringspoon(forgarlic Prep:10minutes Cook:15minutes 1rotisseriechicken,shredded 1(32ozcanchickenstock 2(15ozcanswhitebeans 1tsp.cumin 1(16ozjarsalsa ozpepper.jackcheese Garliccloves,mincedor1tbs.pre.mincedgarlic Saltandpeppertotaste ½cuptortillachips,crushed Optionaltoppings:sourcream,cheese,chips,greenonions,andavocado,lime 1. Placefirst8ingredientsinalargepotandbringtoaboilovermedium.highheat. 2. Reduceheatandsimmerfor10minutes 3. Addthechipsandletthesoupthicken. 4. Servewithtoppingsifdesired. JenniferMiller mealdiva.com

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!!!!!!!!!!!!!! A!supplement!to!30!Days!to!Feeling!Fit!!!!!!!!!!With!Arbonne!Essentials!!!!!!!!!!! 2011! The$30$Days$to$Feeling$Fit$Recipe$Book$$

!!!!!!!!!!!!!! A!supplement!to!30!Days!to!Feeling!Fit!!!!!!!!!!With!Arbonne!Essentials!!!!!!!!!!! 2011! The$30$Days$to$Feeling$Fit$Recipe$Book$$ Asupplementt30DaystFeelingFit WithArbnneEssentials 2011 The30DaystFeelingFitRecipeBk TablefCntents Disclaimer..page3 Frewrd.....page4 MainDishes...page5 VegetarianMeals..page16 VegetableDishes..page18