No Flour No Sugar Small Plan Week 1 January 1 Eatathomecooks.com

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1 Rosemary, Thyme & Balsamic Round Steak, Carrots, Parsnips and Potatoes Slow Cooker Smoky Chipotle Chicken, Quinoa, Sliced Avocado Salmon, Butternut Squash & Brussels Sprouts Sheet Pan Dinner Slow Cooker Turkey Breast, Roasted Broccoli & Red Pepper Chicken Barley Soup, Salad Salad of the Week: Caesar Salad PRODUCE Garlic, 2 cloves {Carrots, ½ lb.} {Parsnips, ½ lb.} {Small potatoes, 2} Green pepper, ½ Onion, ½ + ½ {Avocado} Butternut squash cubes, 2-2 ½ cups Brussels sprouts, ½ bag Parsley, handful, optional Celery, 1 stalk {Broccoli, ¾ lb.} {Red bell pepper, ½} {Salad} Romaine lettuce, 1 head ITEMS TO HAVE IN PANTRY/FRIDGE Kosher salt & pepper Rosemary, ½ tsp. Thyme, ½ tsp. Liquid smoke Parsley Cayenne Italian seasoning CANNED/DRY Olive oil, 1-2 Tbsp. +drizzle + ¼ cup {+drizzle} {+drizzle} Balsamic vinegar, 2 Tbsp. Diced tomatoes, ½ 14 oz. can oz. can Chipotle pepper in adobo, ½ chipotle {Quinoa} Chicken Broth, ½ cup PC only, 2 cups White wine or chicken broth, 1 cup Barley, 1/3 cup Dijon mustard, 1 ½ tsp. Vinegar, 1 ½ tsp. Mayonnaise, 1 Tbsp. Lemon juice, ¼ tsp. FROZEN Frozen mixed vegetables, 1 8 oz. package DAIRY Butter, 2 Tbsp. + 2 Tbsp. Freshly grated parmesan cheese, ¼ cup MEAT Round steak, or another cut, 1 lb. Chicken breast, 1 lb. + ½ lb. Salmon filets, 3-4 Turkey breast, 2-3 lbs. Grilled chicken breast, 1/3 lb., optional

2 Rosemary, Thyme and Balsamic Round Steak Yield: 2-3 Servings Time: 20 minutes marinating, 15 minutes hands on 1 lb. round steak, or another cut 2 cloves garlic Kosher salt and pepper, to taste 1-2 Tbsp. olive oil 2 Tbsp. balsamic vinegar ½ tsp. dried rosemary ½ tsp. dried thyme Allow steaks to come to room temperature on the counter for 20 minutes before cooking. Split one clove of garlic and rub it over both sides of the steak. Discard the garlic clove. Season steak with kosher salt and pepper. Heat olive oil over medium-high heat in a large skillet. Add steaks and cook 2 minutes. Flip steak to cook other side, 2 more minutes. Turn down the heat to medium and cook 2-4 more minutes until it s as done as you like. Remove steaks from skillet. Add another tablespoon of olive oil if needed. Crush the remaining clove of garlic and add to the skillet with balsamic vinegar, rosemary and thyme. Cook about 2-3 minutes, stirring often. Serve steaks topped with a drizzle of balsamic from the skillet. Serving Suggestion: Carrots, Parsnips and Potatoes Carrots, Parsnips and Potoates Yield: 2-3 Servings Time: 10 minutes hands on, minutes cook time ½ lb. carrots ½ lb. parsnips 2 small potatoes Olive oil Kosher salt Wash, peel and chop the carrots, parsnips and potatoes. In a large bowl, drizzle a couple tablespoons of olive oil over the veggies and sprinkle with salt. Mix well and pour onto a large baking pan. Bake at 400 degrees for minutes or until the veggies are tender.

3 Slow Cooker Smoky Chipotle Chicken Time: 10 minutes hands on, 5-8 hours cook time 1 lb. chicken breast ½ green pepper, sliced ½ onion, peeled and sliced ½ 14 oz. can diced tomatoes, drained ½ chipotle pepper in adobo sauce, finely chopped 1/8 tsp. liquid smoke Mix all ingredients in the slow cooker. Cook on high for 5-6 hours or on low for 7-8 hours. Pressure Cooker Version Add ½ cup chicken broth. Add all ingredients to pressure cooker pot. Set cook time to 15 minutes. Do a quick pressure release. Serving Suggestion: Quinoa, Sliced Avocado Notes: Use remaining diced tomatoes for Chicken Barley Soup. Use remaining onion for Turkey Breast. Remaining green pepper can be used as a salad topper.

4 Salmon, Butternut Squash & Brussels Sprouts Sheet Pan Dinner Time: 15 minutes hands on, minutes cook time 3-4 salmon filets 2 Tbsp. butter, melted 1 garlic clove, minced ½ -1 tsp. dried parsley Salt and pepper, to taste 2-2 ½ cups butternut squash cubes ½ bag fresh brussels sprouts Olive oil Salt and pepper, to taste Preheat the oven to 400 degrees. Place filets on a greased baking sheet. Stir together butter, garlic, and parsley and pour over the fish. Set in the refrigerator until ready to cook. Brush olive oil on a second baking sheet. Toss butternut squash cubes with a drizzle of olive oil, salt, and pepper. Place in the 400 degree oven for 15 minutes. Meanwhile, clean, stem, and cut brussels sprouts in half. Drizzle with olive oil, salt, and pepper. Pull the butternut squash from the oven and add the brussels sprouts to the pan. Return to the oven and add the pan of fish to the oven. Cook for minutes, until salmon is cooked through and squash is fork-tender. Note: If two baking pans won t fit side-by-side in your oven, place them on different racks and rotate halfway through the cook time, or use one large baking pan. Remaining squash and brussels sprouts can be frozen for future use.

5 Slow Cooker Turkey Breast Time: 10 minutes hands on, 4-9 hours cook time 2-3 lbs. turkey breast 1 cup white wine or chicken broth ½ onion, peeled and quartered 2 Tbsp. butter Handful of parsley, optional 1 celery stalk, halved Salt and pepper, to taste Wash and pat dry turkey breast. Sprinkle well with salt and pepper. Place breast side down in cooker. Add onion, parsley, celery, and butter into cavity. Pour wine over top of breast. Cook 4-6 hours on high or 7-9 on low (internal temp should read 170 on meat thermometer.) Pressure Cooker Version Wash and pat dry turkey breast. Sprinkle well with salt and pepper. Place breast side down in the pressure cooker pot. Add onion, parsley, celery, and butter into cavity. Pour wine over top of breast. Set cook time for 30 minutes. Let pressure release naturally for 15 minutes, they quick release any remaining pressure. Serving Suggestion: Roasted Vegetable Medley Notes: Use remaining onion for Smoky Chipotle Chicken. Roasted Broccoli and Red Pepper Yield: 3-4 servings Time: 10 minutes hands on, minutes cook time ¾ lb. broccoli, cut into florets ½ red bell pepper, cut into strips Olive oil Salt Pepper Toss the broccoli and red pepper with a drizzle of olive oil. Sprinkle with seasonings and toss again. Place on a rimmed cookie sheet and put it in the oven at 400 degrees for about minutes.

6 Chicken Barley Soup Yield: 3-4 servings Time: 15 minutes hands on, 45 minutes cook time 2 cups chicken broth ½ 14 oz. can diced tomatoes ½ lb. boneless, skinless chicken breasts, chopped into bite-sized pieces ¼ tsp. salt ¼ tsp. pepper 1/8 tsp. cayenne pepper 1 8 oz. package frozen mixed vegetables 1/3 cup barley Combine the chicken broth, diced tomatoes, diced chicken, salt, pepper, cayenne, and frozen mixed vegetables in a large pot or Dutch oven. Cover and bring to a boil. Once boiling, stir in the barley. Cover, reduce heat to a low simmer and cook an additional 45 minutes, or until the barley is cooked. Serving Suggestion: Salad Notes: Use remaining diced tomatoes for Smoky Chipotle Chicken.

7 Salad of the Week: Caesar Salad Time: 15 minutes hands on 1 head romaine lettuce ¼ cup freshly grated parmesan cheese ¼ tsp. Italian seasoning 1/3 lb. grilled chicken breast, diced, optional 2 cloves of garlic, minced 1 ½ tsp. Dijon mustard 1 ½ tsp. vinegar Kosher salt and pepper, to taste 1 Tbsp. mayonnaise ¼ cup olive oil ¼ tsp. lemon juice To make the dressing: add the garlic, mustard, vinegar, salt, and pepper to a blender or food processor and blend until well combined. Add the mayonnaise and blend again until well combined. With the blender or food processor running, add the olive oil in a steady stream. Stir in the lemon juice and then taste and adjust the seasonings if needed. Toss the lettuce with enough dressing to coat and then toss with Italian seasoning, parmesan cheese, and chicken breast, if desired.