No Flour No Sugar Small Plan Week 6 February 5 Eatathomecooks.com

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1 Mexican Vegetables over Brown rice Chicken and Vegetable Quinoa Bowls Tex Mex Shepherd s Pie, Green Beans Slow Cooker Meatballs and Spaghetti Sauce over Spaghetti Squash, Roasted Zucchini Chicken, Avocado, Lime & Cilantro Soup, Salad Salad of the Week: Cranberry, Pecan, Mandarin Spinach Salad PRODUCE Zucchini, 2 {+2} Carrots, 2 Green pepper, 1 Onion, 1 + ¼ + ½ + ½ + ½ Garlic, 2 cloves Red bell pepper, ¼ Spinach, 1 cup +1 bag Potatoes, 2 Basil, ¼ cup Spaghetti squash Avocado, 1 Cilantro, handful {Salad} Red onion, ½ CANNED/DRY Diced tomatoes, 1 15 oz. can + ½ 15 oz. can + ½ 15 oz. can Brown rice Quinoa, ¾ cup Chicken broth, 1 cup oz. carton Olive oil, 1 Tbsp. {+drizzle} +1 Tbsp. Black beans, ½ 15 oz. can + ½ 15 oz. can Chili-ready diced tomatoes, ½ 15 oz. can Almond flour, 1/3 cup Crushed tomatoes with basil, garlic and oregano, 1 28 oz. can Chopped green chilies, ½ can Lime juice, 1-1 ½ Tbsp. Rice, ¼ cup Dried cranberries, ¼ cup Pecan pieces, ¼ cup Mandarin oranges, ½ cup Whole-fruit raspberry jam, 3 Tbsp. Oil, 2/3 cup Red wine vinegar, 1/3 cup DAIRY Shredded cheddar, optional, for serving Sour cream, optional, for serving Feta crumbles, 2 oz. Shredded Monterey Jack cheese, ½ cup +for serving, optional Butter, 2 Tbsp. Milk, 2 Tbsp. Egg, 1 Parmesan cheese, ¼ cup MEAT Chicken breast, cooked and diced, 1-1 ½ cups +1-1 ½ cups + ½ lb., optional Ground beef, ½ lb. +1 lb. ITEMS TO HAVE IN PANTRY/FRIDGE Salt and pepper Cumin Coriander Oregano Thyme Paprika Chili powder {Seasoned salt} FROZEN Corn, 1 cup Green beans

2 Mexican Vegetables over Brown Rice Yield: 3-4 Servings Time: 15 minutes hands on 2 zucchinis 2 carrots 1 green pepper 1 onion 2 cloves garlic 1 cup frozen corn 1 15 oz. can diced tomatoes with juice ½ tsp. cumin ½ tsp. coriander Salt, to taste Brown rice Shredded cheddar, optional, for serving Sour cream, optional, for serving Chop all the veggies. Sauté the onion and garlic in a large skillet. Add in the carrots and sauté for a few minutes, covering to cook about 5 minutes. Add in the other ingredients and let cook until the veggies are tender. Serve hot over cooked rice, topped with shredded cheddar and sour cream, if desired.

3 Chicken and Vegetable Quinoa Bowls Yield: 3 Servings Time: 20 minutes hands on ¾ cup quinoa 1 cup chicken broth ½ cup water 1 Tbsp. olive oil 2 cloves garlic, crushed ¼ large onion, diced ¼ red bell pepper, diced 1-1 ½ cups cooked, chopped chicken ½ 15 oz. can diced tomatoes with juice ¼ tsp. oregano ¼ tsp. thyme Pinch paprika Salt and pepper, to taste 1 cup spinach 2 oz. Feta crumbles Rinse quinoa. Add water to chicken broth to bring the total amount of liquid to 1 ½ cups. In a pot, bring chicken broth and water to a boil. Add grains, reduce heat, cover and simmer minutes. While the grains cook, heat olive oil in a skillet over medium heat. Cook garlic, onion, and bell pepper until soft. Add chicken, tomatoes, and seasoning to skillet. Cook over medium heat until heated through. Stir in spinach and allow to wilt. Remove quinoa from heat and let stand for 5 minutes, then fluff with a fork. Serve quinoa in bowls, topped with chicken and vegetables and feta crumbles. Notes: Use remaining onion and diced tomatoes for Chicken, Avocado, Lime & Cilantro Soup. Remaining red pepper can be used as a salad topper.

4 Tex Mex Shepherd s Pie Yield: 3 Servings Time: 20 minutes hands on, minutes cook time ½ onion, diced ½ lb. ground beef ½ 15 oz. can black beans, rinsed and drained ½ 15 oz. can chili ready diced tomatoes 1 ½ tsp. chili powder ½ cup shredded Monterey Jack cheese 2 large potatoes 2 Tbsp. butter, divided 2 Tbsp. milk Salt, to taste Peel and chop the potatoes. Put them in a pot and add salt to taste. Cover with water and bring to a boil. Cook until very tender, then drain. Mash, adding in 1 ½ Tbsp. butter and enough milk to reach desired consistency. Set aside. Brown onion and ground beef together. Add black beans, tomatoes, and chili powder. Pour into greased 2-quart casserole dish. Top with cheese, then mashed potatoes. Dot top with remaining ½ Tbsp. butter. Bake at 400 degrees for minutes. Serving Suggestion: Green Beans Notes: Use remaining onion for Meatballs and Spaghetti Sauce. Remaining black beans can be used for Chicken, Avocado, Lime & Cilantro Soup. Remaining tomatoes can be frozen for future use.

5 Slow Cooker Meatballs and Spaghetti Sauce Yield: 3-4 Servings Time: 20 minutes hands on, 8 hours cook time 1 lb. ground beef 1 egg ½ large onion, shredded 1/3 cup almond flour 1 28 oz. can crushed tomatoes with basil, garlic and oregano 2 cloves garlic, minced ¼ cup fresh basil, chopped ¼ cup parmesan cheese, shredded, plus more for serving Salt and pepper, to taste Spaghetti squash, cooked and scraped out, for serving In a medium bowl, mix together the ground beef, egg, shredded onion and almond flour. Roll beef mixture into 1-1 ½ inch balls. Set aside. In another bowl, mix together the crushed tomatoes, garlic, basil and parmesan cheese. Spread ½ cup of the tomato sauce mixture in the bottom of the slow cooker. Place the meatballs on top and then cover with remaining sauce. Cook on low for 8 hours. Pressure Cooker Version In a medium bowl, mix together the ground beef, egg, shredded onion and breadcrumbs. Roll beef mixture into 1-1 ½ inch balls. Set aside. In another bowl, mix together the crushed tomatoes, garlic, basil and parmesan cheese. Spread ½ cup of the tomato sauce mixture in the bottom of the pressure cooker pot. Place the meatballs on top and then cover with remaining sauce. Set cook time to 8 minutes. Do a quick pressure release. Serving Suggestion: Roasted Zucchini Notes: Remaining onion can be used for Tex Mex Shephard s Pie.

6 Roasted Zucchini Yield: 3 Servings Time: 10 minutes hands on, minutes cook time 2 zucchinis Olive oil Seasoned salt Slice the zucchini and lay it on a baking sheet. Brush it with olive oil and sprinkle with seasoned salt. Roast at 425F degrees for minutes.

7 Chicken, Avocado, Lime and Cilantro Lime Soup Yield: 3 Servings Time: 15 minutes hands on, minutes cook time 1 Tbsp. olive oil 1 garlic clove, minced ½ onion, chopped ½ can chopped green chilies 1-1 ½ cups of cooked, diced chicken ½ 15 oz. can diced tomatoes ½ 15 oz. can black beans 1 32 oz. carton chicken broth 1-1 ½ Tbsp. lime juice ¼ cup rice Salt and pepper, to taste 1 avocado, chopped in bite size pieces Handful of cilantro, chopped Shredded Monterey Jack cheese, optional, for serving In a large pot, heat the olive oil over medium heat and sauté the onion, garlic, and green chilies for a few minutes. Mix in the chicken, broth, diced tomatoes, beans, lime juice and rice. Bring to a boil then reduce heat to simmer for minutes, until rice is tender. Add salt and pepper to taste. When ready to serve, stir in the avocado and cilantro. Serve topped with shredded Monterey Jack cheese, if desired. Serving Suggestion: Salad Notes: Use remaining black beans for Tex Mex Shepherd s Pie. Remaining onion and diced tomatoes can be used for Chicken and Vegetable Quinoa Bowls. Remaining green chilies can be frozen for future use.

8 Salad of the Week: Cranberry, Pecan, Mandarin Spinach Salad Yield: 3-4 Servings Time: 10 minutes hands on 1 bag baby spinach ¼ cup dried cranberries ¼ cup pecan pieces ½ cup mandarin oranges ¼ red onion, sliced ½ lb. chicken breast, cooked and diced, optional 3 Tbsp. whole-fruit raspberry jam 2/3 cup oil 1/3 cup red wine vinegar Salt and pepper, to taste Toss together the spinach, cranberries, pecans, oranges, red onion, and chicken breast. Warm the jam in the microwave for a few seconds until it becomes slightly melted. Add to a container with a tight-fitting lid along with the oil, vinegar, salt and pepper. Shake to combine. Pour over salad, to taste, and toss. Notes: Remaining red onion can be added to Roasted Zucchini as a side.