No Flour No Sugar Small Plan Week 5 January 29 Eatathomecooks.com

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1 Chicken, Peppers, Onions, Tomatoes, & Brussels Sprouts Sheet Pan Dinner Slow Beef Fajitas, Microwave Corn on the Cob Fried Eggs & Spinach over Quinoa Italian Sausage Pasta Sauce over Spaghetti Squash, Roasted Green Beans Humble Chicken Soup, Salad Salad of the Week: Roasted Sweet Potato and Cranberry Salad PRODUCE Bell peppers, 1 ½ +1 ½ Onion, 1 + ½ + ¼ +1/2 Cherry tomatoes, 1 ½ cups Brussels sprouts, ½ lb. Favorite fajita toppings Spinach, 3-4 cups Garlic clove, 1 Spaghetti squash, 1 {Green beans, ¾ lb.} Potatoes, ½ lb. Carrots, 1-2 {Salad} Baby greens, 6-8 cups Sweet potatoes, 1-2 CANNED/DRY Olive oil, drizzle {+drizzle} +1 ½ tsp. Fajita seasoning, ½ packet Corn tortillas Diced tomatoes with green chilies, 1 can PC Quinoa, ½ 12 oz. box Crushed tomatoes, 1 14 oz. can Chicken broth, 1 32 oz. box Dried cranberries, 1/3 cup Pumpkin seeds, ¼ cup Chopped walnuts, ¼ cup Apple cider vinegar, 2 Tbsp. Vegetable oil, 6 Tbsp. Dijon mustard, 1 tsp. Honey, 1 ½ tsp. MEAT Boneless chicken tenders, 1 lb. Thin sliced beef, ¾ - 1 lb. Italian sausage, ½ lb. Cooked chicken, 1 cup Grilled chicken, 1/3 lb. ITEMS TO HAVE IN PANTRY/FRIDGE Salt and pepper Garlic powder Onion powder Basil Oregano Thyme Parsley {Seasoned salt} FROZEN {Corn on the cob, 1 per person} Corn, ¾ cup DAIRY {Butter, 1 Tbsp. per person} Eggs, 3-4 Grated parmesan cheese, for serving, optional

2 Chicken, Peppers, Onions, Tomatoes & Brussels Sprouts Sheet Pan Dinner Time: 10 minutes hands on, 20 minutes cook time 1 lb. boneless chicken tenders 1 ½ bell peppers, chopped 1 onion, chopped 1 ½ cups cherry tomatoes, halved ½ lb. brussels sprouts, halved Olive oil ¼ tsp. garlic powder ¼ tsp. onion powder Grease a baking sheet with olive oil. Place chicken and vegetables on the sheet. Drizzle olive oil over everything and toss to coat. Sprinkle evenly with seasoning and toss to coat. Bake at 400 degrees for 20 minutes, or until chicken is cooked through. Notes: Use remaining bell pepper for Beef Fajitas.

3 Slow Cooker Beef Fajitas Time: 10 minutes hands on, 5-8 hours cook time ½ large onion, sliced 1 ½ bell peppers, any color, sliced ¾ - 1 lb. thin sliced beef, cut into strips ½ packet fajita seasoning Corn tortillas, for serving Your favorite toppings Place onions and peppers in the crockpot. Place sliced beef on top of the peppers and onions. Sprinkle fajita seasoning over beef. Cook on high for 5-6 hours or low for 7-8 hours. Serve in tortillas with any fixings you like. Pressure Cooker Version Add 1 can diced tomatoes with green chilies. Add all ingredients to the pressure cooker pot. Set for 15 minutes cook time. Do a quick pressure release. Serving Suggestion: Microwave Corn on the Cob Notes: Remaining bell pepper can be used for Sheet Pan Dinner. Remaining onion can be used for Humble Chicken Soup. Remaining fajita seasoning can be stored in an airtight container for future use. Microwave Corn on the Cob Yield: 1 Serving Time: 5 minutes hands on, 10 minutes cook time 1 Tbsp. butter, per person 1 ear of corn, per person Salt, to taste Put corn in a microwavable dish. Top with butter and sprinkle with salt. Microwave for about 10 minutes.

4 Fried Eggs and Spinach over Quinoa Time: 13 minutes hands on ½ 12 oz. box of quinoa 3-4 eggs 3-4 cups spinach 1/8 tsp. garlic powder 1/8 tsp. onion powder Grated parmesan, for serving, if desired Cook quinoa according to package directions. In a skillet, fry the eggs until white is set but yolk is still runny. Remove eggs to a plate and add the spinach. Cook 2-5 minutes, until wilted. Stir in seasonings and cook an additional minute. Serve quinoa in bowls topped with spinach and an egg. Top with grated parmesan, if desired.

5 Italian Sausage Pasta Sauce over Spaghetti Squash Time: 15 minutes hands on, 15 minutes cook time ½ lb. Italian sausage ¼ onion, diced 1 cloves garlic, crushed 14 oz. can crushed tomatoes ½ tsp. basil ¾ tsp. oregano ½ tsp. thyme ½ tsp. parsley 1 spaghetti squash, cooked and scraped out Brown sausage in skillet with garlic and onion. Drain fat, if needed. Add remaining ingredients to the skillet. Simmer for 15 minutes. Serve sauce over spaghetti squash. Serving Suggestion: Roasted Green Beans Notes: Remaining onion can be used as a salad topper. Roasted Green Beans Time: 5 minutes hands on, minutes cook time ¾ lb. green beans Olive oil Seasoned salt Toss green beans with olive oil and sprinkle with seasoned salt. Roast at 425F degrees for minutes.

6 Humble Chicken Soup Time: 15 minutes hands on, 30 minutes cook time 1 32 oz. box chicken broth ½ lb. potatoes, peeled and chopped ½ onion, diced 1-2 carrots, coin-sliced 1 cup cooked, diced chicken ¾ cup frozen corn Add the chicken broth, potatoes, onion, and carrots to a large pot and bring to a boil. Boil until the potatoes are tender. Add the chicken and corn and heat through. Season with salt and pepper and serve. Serving Suggestion: Salad Notes: Remaining onion can be used for Beef Fajitas. Remaining corn can be served as a side dish or frozen for future use.

7 Salad of the Week: Roasted Sweet Potato & Cranberry Salad Time: 15 minutes hands on, minutes cook time 6-8 cups baby greens 1-2 sweet potatoes, peeled and diced 1 ½ tsp. olive oil 1/3 cup dried cranberries ¼ cup pumpkin seeds ¼ cup chopped walnuts 1/3 lb. chicken, grilled and diced 2 Tbsp. apple cider vinegar 6 Tbsp. vegetable oil 1 tsp. Dijon mustard 1 ½ tsp. honey Toss sweet potato cubes in olive oil and spread on a baking sheet. Roast in a 400 degree oven for minutes, until tender. Make the dressing by whisking together cider vinegar, vegetable oil, mustard, honey, salt, and pepper. Toss together the baby greens, cranberries, pumpkin seeds, and walnuts. Top with roasted sweet potatoes and chicken, if desired. Serve with dressing. Note: This dressing does contain a small amount of sweetener. When spread over several servings, the amount is very small, however feel free to omit or adjust as you like.