Cooking Day Instructions: from meals prepared

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1 Cooking Day Instructions: from meals prepared #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to sit for about 5 minutes. Combine the ranch dressing and BBQ sauce. Thinly slice pork and serve on your choice of buns with sauce. #2 Muffin Pan Meatloaf Thaw meatloaf mixture if frozen. Preheat oven to 350. Divide mixture into 12 balls, using a 1/3 cup measure cup. Place each portion into each well. Bake for 25 minutes or until meat reaches 160. Optional: top each with a cheddar cheese slice and continue to cook until cheese begins to melt. Cotija Corn 1. Add butter and oil to a large skillet over medium-high heat. When butter turns foamy, add the corn and stir until lightly toasted and heated through; about 5 minutes. 2. Stir the mayonnaise and cheese mixture. 3. Pour the mixture over the corn and stir to combine. #3 - Teriyaki Hamburgers Thaw if frozen. Form into regular or slider-size patties (if not done already). Grill. 120 degrees and below for rare (red/raw in the center) 130 degrees for medium-rare (pink and warm) 140 degrees for medium (totally pink, starting to dry out) 150 degrees for medium-well (grayish pink, significantly drier) 160 degrees and above well-done (completely gray, very little moisture) #4 - Italian Sausage + Veggies (sheet pan) 1. Preheat oven to 400 degrees. Line a large rimmed sheet pan with parchment paper; set aside. 2. If any of the veggies are not prep, proceed with any of the following: Carrots: peel and very thinly slice Red potatoes: scrub skin and dice into very small pieces (halve then cut each halve into pieces) Zucchini: halve then cut each halve into thick coin shapes Broccoli: coarse chop, keeping part of the stem intact to each floret Red pepper: remove stems and seeds and cut into medium-sized pieces 3. If not already done, cut the sausage into thick coin shapes. 4. Add all veggie and sausage pieces to a large bowl, toss to combine. 5. In a small bowl, combine all of the seasonings with the (4 ½ Tbsp) light cooking oil. Pour over the veggie/sausage mixture and toss to coat well. Pour mixture onto the prepared sheet pan. 6. Place pan in pre-heated oven for 15 minutes. Remove, toss to stir and return to oven for another 10 to 20 minutes, or until veggies are crisp tender. 7. Remove from oven and top with grated Parmesan cheese. 8. Serve on top of rice or quinoa or toss with cooked pasta if desired.

2 #5 - Mexican Lasagna 1. Heat 1 tbsp oil in a large skillet over medium-high heat. Add the vegetable mixture to the hot oil and sauté to desired texture. Stir in the chili powder and cook 1 minute more. 2. Empty contents of bag with meat and corn into a large skillet on medium-high heat. Stir and heat through. 3. To prepare the lasagna, spread 2 cups of the meat sauce over the bottom of a 13x9-inch baking dish. Top with 2 tortillas, 1 cup meat sauce, sour cream and ½ cup of cheese. 4. Continue layering with 2 tortillas, 2 cups meat sauce and ½ cup cheese. Top with the remaining 2 tortillas and the rest of the meat sauce. Cover with foil. 5. Bake for 30 minutes or until dish is heated through and bubbly. Top with remaining cheese and bake uncovered for an additional 5 minutes, or until cheese is melted. #6 - Cilantro Lime Chicken Brown Rice Bowl 1. Thaw if frozen. Empty contents of bag in to a slow cooker. Rinse and drain the black beans, add to the pot. Pour in the jar of salsa. Stir to combine ingredients. 2. Open the package of chicken and nestle into mixture. 3. Cook on LOW for 8 hours or HIGH for 4 hours. 4. Remove chicken and shred, return chicken back to the slow cooker. 5. In the meanwhile, prepare the rice and serve the hot chicken mixture over it. Rice cooking instructions: 1. Heat oil or butter in a pot. Add water to hot oil/butter and allow water to boil. 2. Add rice to boiling water, stir, then allow to cook uncovered and untouched until almost all liquid is absorbed. Pockets will appear on top of the rice. Will take minutes. 3. Cover then allow to steam for 5-7 minutes until liquid is fully absorbed and rice is fluffy. #7 - Chickpea Patties with Cucumber Yogurt Sauce 1. Thaw if frozen. Remove cucumber sauce from fridge and allow to come to room temperature. 2. Heat 2 tbsp cooking oil in a 12-inch nonstick skillet over medium heat until oil shimmers. 3. Gently place 4 patties at a time in the skillet and cook until well browned on the first side, 6 to 8 minutes. Gently flip patties and continue to cook until golden brown on second side, 6 to 8 more minutes. Repeat with remaining 4 patties and serve with yogurt sauce. #8 - Tortellini Primavera 1. Add water to a large pot and bring to a boil. 2. In a small bowl, combine the flour and broth with a whisk. 3. In a large skillet over medium heat, add 1 tbsp cooking oil. When hot stir add the carrots and red pepper and sauté a few minutes until they start to brown and soften (about 5 minutes). Remove from the pan with a slotted spoon and set aside; do not clean out the pan. 4. Add the garlic and cook, stirring, about 1-2 minutes. 5. Add the broth mixture to the same skillet and bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon; about 3-4 minutes. Remove from heat and stir in the bag with the cheese and tarragon. Taste the sauce and add salt if you think it needs it. 6. Add the broccoli, cauliflower and tortellini to the boiling water. Return water to a simmer and cook until veggies and tortellini are tender, about 5 minutes. Drain well then add to the skillet. 7. Return the carrots and red pepper to the skillet and toss to coat all with the cheese sauce.

3 Recipes Pork Tenderloin Sandwiches 1 ½ tsp paprika ¾ tsp salt ½ tsp sugar ½ tsp brown sugar ½ tsp chili powder ½ tsp cumin 1/8 tsp cayenne pepper ¼ tsp black pepper 1 ½ - pound pork tenderloin ¼ cup ranch dressing ¼ cup BBQ sauce (hickory-smoke) Buns of your choice 1. Combine ingredients paprika through black pepper. Rub evenly all over pork. 2. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. 3. Allow to sit for about 5 minutes. Combine the ranch dressing and BBQ sauce. Thinly slice pork and serve on buns with sauce. Muffin Pan Meatloaf 2 pounds lean ground beef 2/3 cup chopped onion 1 cup panko bread crumbs ½ cup fresh parsley 1/3 cup ketchup 1 large egg 2 tsp Worcestershire sauce 1 ½ tsp dried Italian seasoning ¼ tsp salt ½ tsp ground black pepper optional: cheddar cheese to top 1. Preheat oven to 350. Combine all ingredients together, thoroughly. 2. Lightly grease (or spray) a standard-size muffin tin. 3. Divide mixture into 12 balls, using a 1/3 cup measure cup. Place each portion into each well. 4. Bake for 25 minutes or until meat reaches Optional: top each with a cheddar cheese slice and continue to cook until cheese begins to melt.

4 Cotija Corn 1 tbsp butter 1 tsp cooking oil 14-oz bag frozen corn, thawed 3 tbsp mayonnaise 1/3 cup Cotija cheese ½ fresh lime, juiced ¼ tsp salt ¼ tsp black pepper ¼-1/8 tsp cayenne pepper 1. Add butter and oil to a large skillet over medium-high heat. When butter turns foamy, add the corn and stir until lightly toasted and heated through; about 5 minutes. 2. In a small bowl, combine the mayonnaise, cheese, fresh lime juice, salt and peppers. 3. Pour the mixture over the corn and stir to combine. Teriyaki Hamburgers 1 pound 80% ground beef 2 ½ Tbsp sugar 2 ½ Tbsp soy sauce 1 ½ tsp red wine vinegar 2 tsp olive oil 1/4 tsp garlic powder ¼ tsp ground ginger powder hamburger buns 1. Combine all ingredients and form into 4-6 patties. 2. Grill. 120 degrees and below for rare (red/raw in the center) 130 degrees for medium-rare (pink and warm) 140 degrees for medium (totally pink, starting to dry out) 150 degrees for medium-well (grayish pink, significantly drier) 160 degrees and above well-done (completely gray, very little moisture)

5 Italian Sausage and Veggies (One Pan) 2 large carrots 2 large red potatoes 1 small-medium zucchini 2 red peppers 1 head of broccoli 16 ounces Italian turkey or chicken sausage ½ Tbsp of each: dried basil, dried oregano, dried parsley, garlic powder ½ tsp of each: onion powder, dried thyme 1/8 tsp red pepper flakes ¼ tsp ground black pepper ½ tsp salt 1/3 cup grated Parmesan cheese 4 ½ Tbsp olive oil 1. Preheat oven to 400 degrees. Line a large rimmed sheet pan with parchment paper; set aside. 2. Wash then prep the veggies as follows to help ensure even cooking: Carrots: peel and very thinly slice Red potatoes: scrub skin and dice into very small pieces (halve then cut each halve into pieces) Zucchini: halve then cut each halve into thick coin shapes Broccoli: coarse chop, keeping part of the stem intact to each floret Red pepper: remove stems and seeds and cut into medium-sized pieces 3. Cut the sausage into thick coin shapes. 4. Add all veggie and sausage pieces to a large bowl, toss to combine. 5. In a small bowl, combine all of the seasonings with the olive oil. Pour over the veggie/sausage mixture and toss to coat well. Pour mixture onto the prepared sheet pan. 6. Place pan in pre-heated oven for 15 minutes. Remove, toss to stir and return to oven for another 10 to 20 minutes, or until veggies are crisp tender. 7. Remove from oven and top with grated Parmesan cheese. 8. Serve on top of rice or quinoa or toss with cooked pasta if desired.

6 Mexican Lasagna 1 ½ pounds lean ground beef 1 each green bell pepper 1 each red bell pepper 1 each large onion 4 tsp chili powder 2 ½ cups chunky red salsa 1 (14-16 ounce) package, frozen corn 6 each (8-inch) tortillas 1 cup sour cream 1 ½ cups shredded cheddar cheese 1. Pre-heat oven to 375. Chop bell peppers and onion. Brown meat with peppers and onions in a large skillet on medium-high heat. Stir in chili powder and cook for an additional minutes. Add salsa and corn, mix well and heat on simmer for 5 minutes. 2. To prepare the lasagna, spread 2 cups of the meat sauce onto the bottom of a 13x9-inch baking dish. Top with 2 tortillas, 1 cup meat sauce, sour cream and ½ cup of cheese. 3. Continue layering with 2 tortillas, 2 cups meat sauce and ½ cup cheese. Top with the remaining 2 tortillas and the rest of the meat sauce. Cover with foil. 4. Bake for 30 minutes or until dish is heated through and bubbly. Top with remaining cheese and bake uncovered for an additional 5 minutes, or until cheese is melted. Tortellini Primavera 1 14-ounce vegetable or chicken broth 2 tbsp all-purpose flour 1 tbsp cooking oil 3 cloves garlic, sliced 1 cup shredded fontina cheese or ¾ cup shredded Parmesan cheese 1 tbsp chopped fresh tarragon, dill or chives or 1 tsp dried tarragon 1/8 tsp salt 4 cups chopped vegetables (such as: broccoli, carrots and snap peas) or 1 16-ounce bag frozen veggies 1 16 to 20-ounce package cheese tortellini 1. Add water to a large pot and bring to a boil. 2. In a small bowl, combine the flour and broth with a whisk. 3. In a large skillet over medium heat, add the oil. When hot stir in the garlic and cook, stirring, about 1-2 minutes. 4. Add the broth mixture to the skillet and bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon; about 3-4 minutes. Remove from heat and stir in the cheese, herb and salt. 5. Add the vegetable and tortellini to the boiling water. Return water to a simmer and cook until veggies and tortellini are tender, about 3-5 minutes. 6. Drain well then add to the skillet and coat with the cheese sauce.

7 Cilantro Lime Chicken Brown Rice Bowl 4 (4-6 ounce chicken breasts) 2 fresh limes, juiced 1 bunch cilantro, chopped 1 (16-ounce) bag frozen corn 1 tsp minced garlic 1/3 cup diced red onion 1 can black beans, rinsed and drained 1 tsp cumin ½ tsp salt ¼ tsp black pepper 16-ounce jar of salsa For rice: 1 Tbsp cooking oil or Ghee (clarified butter) 2 cups sprouted brown rice 4 cups water 1. Place all ingredients in a slow cooker. Cook on LOW for 8 hours or HIGH for 4 hours. 2. Remove chicken and shred, return chicken back to the slow cooker. 3. In the meanwhile, prepare the rice and serve the hot chicken mixture over it. Rice cooking instructions: 1. Heat oil or butter in a pot. Add water to hot oil/butter and allow water to boil. 2. Add rice to boiling water, stir, then allow to cook uncovered and untouched until almost all liquid is absorbed. Pockets will appear on top of the rice. Will take minutes. 3. Cover then allow to steam for 5-7 minutes until liquid is fully absorbed and rice is fluffy.

8 Chickpea Pattie with Cucumber Yogurt Sauce 1 cucumber, peeled, halved lengthwise, seeded and shredded salt and pepper 1 ½ cups plain Greek yogurt 6 scallions, sliced thin ¼ cup minced fresh cilantro 2 (15-ounce) cans chickpeas, rinsed 2 large eggs 2 tbsp extra-virgin olive oil 1 tsp garam masala 1/8 tsp cayenne pepper 1 cup panko bread crumbs 1 shallot, minced To finish and serve: ¼ cup vegetable oil 1. Toss cucumber with ½ tsp salt in a fine-mesh strainer and let drain for 15 minutes. Combine cucumber, ¾ cup yogurt, 2 tbsp scallions, and 1 tbsp cilantro in bowl and season with salt and pepper to taste; cover. 2. Pulse chickpeas in food processor to a coarse puree. Whisk the eggs, oil, garam masala, cayenne, and ¼ tsp salt together in medium bowl. Stir in panko, shallot, chickpeas, remaining ½ cup yogurt, remaining scallions and remaining 3 tbsp cilantro until just combined. 3. Divide mixture into 8 equal portions, pack firmly into 1-inch thick patties and place in between wax or parchment paper. Refrigerate for up to 24 hours before cooking. 4. When ready to cook, remove cucumber sauce from fridge and allow to come to room temperature. 5. Heat 2 tbsp cooking oil in a 12-inch nonstick skillet over medium heat until oil shimmers. 6. Gently place 4 patties at a time in the skillet and cook until well browned on the first side, 6 to 8 minutes. Gently flip patties and continue to cook until golden brown on second side, 6 to 8 more minutes. 7. Repeat with remaining 4 patties an serve with yogurt sauce. Recipe from: America s Test Kitchen, The Make-Ahead Cook

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