5 weeks 5 goals 5 solutions

Transcription

1 week one

2 WEEK ONE DINNERS Roasted Pepper and Tomato Soup MONDAY Chile de árbol and Lime Flank Steak TUESDAY WEDNESDAY Whole Chicken in the Crock Pot with Paprika Spice Rub Soft Tacos with Pickled Red Onions THURSDAY Cacio e Pepe Spaghetti Squash FRIDAY

3 DINNER SHOPPING LIST PRODUCE Carrots Cilantro Fresh basil Fresh thyme Green onions Head of garlic H-E-B guacamole H-E-B Meal Simple Greek Salad H-E-B pico 4 limes 1 medium spaghetti squash (about 3 pounds) 2 yellow onions Red onion Yukon Gold potatoes PROTIEN 1 whole, large chicken 3-4lbs 3-4 lb. flank steak CONDIMENTS Extra virgin olive oil White wine vinegar DAIRY Crème fraiche (optional, for garnish) Pecorino Romano SPICES / HERBS Bay leaves Cayenne pepper Chile de árbol powder or red chili flakes Garlic powder Ground black pepper Ground coriander Ground cumin Kosher salt Onion powder Smoked paprika Thyme leaves CANNED GOODS 2 jars of roasted bell peppers 28-ounce can of whole peeled tomatoes BAKERY H-E-B 100% Whole Grain Select Ingredient Fresh Bread (optional, for side with soup) H-E-B Flour or Corn Tortillas FROZEN FOODS H-E-B Cauliflower Spanish Veggie Rice OTHER Central Market Quick Cook Quinoa Chicken or vegetable stock (enough for two cups) Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing.

4 PLATE METHOD SUGGESTIONS MONDAY Scrambled eggs, whole grain toast, orange Turkey sandwich on whole grain bread, carrots and celery Boiled egg, mini bell peppers, popcorn TUESDAY Greek yogurt, mixed berries, unsweetened granola Light tuna salad with whole grain crackers, cucumbers, grapes Almonds, greek yogurt, mixed berries WEDNESDAY Oatmeal with milk, peanut butter, banana Veggie burger with whole grain bun, cauliflower tots, orange Carrots, celery, hummus, whole grain pretzels THURSDAY Boiled eggs, apple, whole grain cereal Baked chicken breast, green beans, carrots, mashed potatoes Snap peas, string cheese, cantaloupe FRIDAY Black beans / scrambled egg, salsa, whole grain tortilla, peach Mixed greens salad with boiled egg, croutons, light dressing Light chicken salad, whole grain crackers, grapes Since these meals are suggestions, the ingredients are not included in the weekly shopping list.

5 MONDAY ROASTED PEPPER AND TOMATO SOUP 2 tablespoons extra virgin olive oil, divided 1 yellow onion, coarsely chopped 2 garlic cloves, minced 2 tablespoons fresh basil, chopped 2 tablespoons thyme leaves 2 jars of roasted bell peppers 1 28-ounce can whole peeled tomatoes 2 cups chicken or vegetable stock Optional garnishes: Crème fraîche, Sprigs of thyme Basil leaves In a large saucepan, heat the olive oil on medium heat. Add the onion and sauté until translucent. Then, add the garlic, basil, and thyme and cook for about 2 more minutes. Stir in the red peppers and tomatoes, with their juices, and simmer for an additional 2 minutes. Then, add the stock and simmer for an additional 5-10 minutes. In batches, carefully transfer the contents of the saucepan to the bowl of a food processor. Purée the mixture. Return the puréed mixture to the saucepan to reheat. When serving, garnish with crème fraîche, thyme, and basil as desired. Consider the addition of H-E-B s 100% Whole Grain Select Ingredient Fresh Bread. Soup - Servings 4.0 Calories 172 Total Fat 11 g 17 % Saturated Fat 1 g 6 % Monounsaturated Fat 5 g Polyunsaturated Fat 1 g Cholesterol 0 mg 0 % Sodium 319 mg 13 % Potassium 105 mg 3 % Total Carbohydrate 16 g 5 % Dietary Fiber 3 g 12 % Sugars 7 g Protein 7 g 14 % Vitamin A 33 % Vitamin C 67 % Calcium 8 % Iron 8 %

6 TUESDAY CHILE DE ÁRBOL AND LIME FLANK STEAK pound flank steak 4 Limes, zest and juice 2 green onions, white and green parts sliced thin 3 garlic cloves, minced 3 tablespoons chopped cilantro leaves 1 tablespoon olive oil ¼ teaspoon ground coriander ¼ teaspoon ground cumin ½ teaspoon Chile de árbol powder or red chili flakes ½ teaspoon kosher salt Freshly ground black pepper Score the flank steak lightly on both sides and place in a plastic freezer bag. In a bowl, mix the lime zest and juice, green onions, garlic, cilantro, olive oil, coriander, cumin, chile powder, salt, and pepper. Add the marinade to the bag, making sure the meat is well coated. Marinate in the refrigerator for hours. Or set out at room temperature for minutes. Preheat grill to medium-high. Remove the steak from the marinade and discard the bag and extra marinade. Grill steak 4 minutes per side for medium rare, 5-7 minutes per side for medium to medium-well, or 8-10 minutes for well done. Transfer the steak to a cutting board. Tent with foil and let rest for 5 minutes before slicing thin against the grain. Save half of your steak for Thursday s soft tacos. If desired, serve with H-E-B s Cauliflower Spanish Veggie Rice. Steak Servings 6.0 Calories 264 Total Fat 12 g 18 % Saturated Fat 4 g 22 % Monounsaturated Fat 2 g Polyunsaturated Fat 0 g Cholesterol 60 mg 20 % Sodium 172 mg 7 % Potassium 70 mg 2 % Total Carbohydrate 6 g 2 % Dietary Fiber 1 g 6 % Sugars 1 g Protein 33 g 65 % Vitamin A 2 % Vitamin C 24 % Calcium 2 % Iron 16 %

7 WEDNESDAY WHOLE CHICKEN IN THE CROCK POT WITH PAPRIKA SPICE RUB 2 teaspoons smoked paprika 1 teaspoon kosher salt 1 teaspoon onion powder 1 teaspoon garlic powder ¼ teaspoon cayenne pepper 1 bay leaf Fresh ground pepper 1 yellow onion 1 1/2 cups cubed Yukon Gold potatoes 2 large carrots, sliced into ¼ rounds 1 whole large chicken (3-4 pounds) Combine the spices in a small bowl. Slice the onions into half moons and place them on the bottom of the crockpot. Remove giblets from the chicken and dry the chicken with paper towels. Rub the spice mixture on the skin and in the cavity. Place the chicken on top of the onions in the crockpot, cover and set to high for 4 hours or low for 6 hours. After the chicken has cooked for about 2 hours, add the potatoes and carrots around the chicken, cover, and continue cooking. Consider adding Central Market Quick Cook Quinoa for added fiber and protein. Servings 4.0 Calories 325 Total Fat 15 g 24 % Saturated Fat 4 g 19 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Cholesterol 195 mg 65 % Sodium 3205 mg 134 % Potassium 545 mg 16 % Total Carbohydrate 23 g 8 % Dietary Fiber 4 g 15 % Sugars 3 g Protein 23 g 47 % Vitamin A 130 % Vitamin C 39 % Calcium 9 % Iron 19 %

8 THURSDAY SOFT TACO WITH PICKLED RED ONIONS 1 cup white wine vinegar 1 cup water 2 teaspoons kosher salt 1 red onion, cut in half and sliced very thin into half moons Remaining flank steak from Tuesday, chopped In a medium sauce pan, bring to a boil the vinegar, water and kosher salt. Place the sliced red onion in a glass or ceramic bowl and pour the simmering rice vinegar mixture over the onions. Cover and soak minutes. Let onions come to room temperature before serving. They'll save in the refrigerator for 3-4 days. Chop the extra flank steak from Tuesday. Assemble the tacos with H-E-B corn or flour tortillas, pickled red onions, chopped cilantro, and H-E-B guacamole and pico. Soft Taco Servings 1.0 Calories 452 Total Fat 17 g 27 % Saturated Fat 1 g 6 % Monounsaturated Fat 4 g Polyunsaturated Fat 1 g Cholesterol 0 mg 0 % Sodium 372 mg 16 % Potassium 241 mg 7 % Total Carbohydrate 36 g 12 % Dietary Fiber 5 g 19 % Sugars 2 g Protein 38 g 77 % Vitamin A 5 % Vitamin C 16 % Calcium 7 % Iron 10 %

9 FRIDAY CACIO E PEPE SPAGHETTI SQUASH 1 medium spaghetti squash, about 3 pounds 1 tablespoon olive oil 1 cup shredded Pecorino Romano, plus more for serving Fresh ground pepper Sea salt to taste Pierce the spaghetti squash all over with a fork and place in the microwave. Microwave on high for 10 minutes; check to see if you can easily pierce it with a fork. If not, return the squash to the microwave for 2-minute intervals until cooked. Let cool for 5 minutes. Cut lengthwise and scoop out the seeds. Use a fork to shred the spaghetti squash into strands and transfer to a bowl. Add olive oil and grated Pecorino Romano and several generous grindings of fresh cracked pepper. Toss well to combine. Serve warm with extra Pecorino and pepper on the side. Consider adding an H-E-B Meal Simple Greek Salad. Servings 4.0 Calories 138 Total Fat 10 g 15 % Saturated Fat 4 g 22 % Monounsaturated Fat 2 g Polyunsaturated Fat 0 g Cholesterol 20 mg 7 % Sodium 804 mg 34 % Potassium 51 mg 1 % Total Carbohydrate 2 g 1 % Dietary Fiber 0 g 2 % Sugars 1 g Protein 8 g 16 % Vitamin A 1 % Vitamin C 1 % Calcium 25 % Iron 0 %