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1 week three

2 WEEK THREE DINNERS SHEETPAN ROASTED FISH WITH ROASTED ZUCCHINI MONDAY TUSCAN BARLEY SOUP TUESDAY EASY ENCHILADA CASSEROLE WEDNESDAY GREEN CHILE CHICKEN BURGERS THURSDAY PORK CHILI VERDE FRIDAY

3 WEEK THREE SHOPPING LIST PRODUCE 2 lemons 2 carrots Celery Cilantro 1 fennel bulb 1 head of garlic H-E-B guacamole H-E-B side salad of your choice Lettuce of your choice 1 medium leek 1 lime Small new potatoes, enough for 1 1/2 cups Flat-leaf parsley 2 parsnips 2 bunches of Swiss or rainbow chard 1 yellow or white onion 1.5 pounds of zucchini PROTEIN 1 rotisserie chicken (for 2 1/2 cups shredded chicken) 1 pound ground chicken 1 pound mild Italian sausage 1 1/2 pounds pork shoulder or pork butt 2-3 pounds of salmon (or swordfish, halibut, trout or redfish) CONDIMENTS Avocado oil Extra-virgin olive oil White wine, enough for two cups SPICES / HERBS Bay leaves Coarse salt Cumin Pepper CANNED GOODS 1 16-ounce jar of tomatillo salsa 1 15-ounce can of tomato sauce Capers Chicken stock, enough for 4 cups 2 4-ounce cans of diced green chiles 1 15-ounce can of enchilada sauce Low-sodium chicken or vegetable broth, enough for 8 cups 1 15-ounce can of pinto, cannellini or garbanzo beans FROZEN FOODS 1 12-ounce bag frozen riced cauliflower DAIRY 1 parmesan cheese rind (optional) Grated parmesan Shredded Monterey Jack cheese BAKERY 6 soft flour tortillas OTHER Barley, enough for one cup Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing. * If you re using H-E-B curbside or home delivery service, note that ingredient availability varies from location to location.

4 PLATE METHOD SUGGESTIONS MONDAY breakfast lunch snack Boiled eggs, apple, whole grain cereal Mixed greens salad with boiled egg, croutons, light dressing Almonds, Greek yogurt, mixed berries TUESDAY breakfast lunch snack Black beans/scrambled egg, salsa, whole grain tortilla, peach Turkey taco lettuce wraps, rice, grilled onions/peppers Carrots, celery, hummus, whole grain pretzels WEDNESDAY breakfast lunch snack Turkey sausage patty, whole grain english muffin, watermelon Salmon, quinoa, mixed berries, brussels sprouts Corn and black bean salsa, jicama sticks/chips THURSDAY breakfast lunch snack Veggie/egg omelet, grapes, roasted breakfast potatoes Turkey sandwich with whole grain bread, carrots and celery Cottage cheese, peaches, bell pepper slices FRIDAY breakfast lunch snack Scrambled eggs, whole grain toast, orange Light tuna salad with whole grain crackers, cucumbers, grapes Snap peas, string cheese, cantaloupe Since these meals are suggestions, the ingredients are not included in the weekly shopping list.

5 MONDAY SHEETPAN ROASTED SALMON POACHED IN LEMON AND WHITE WINE 2 tablespoons olive oil 2-3 pounds of fish, preferably skin on ½ cup dry white wine 2 lemons, one juiced and one sliced 2 teaspoons capers Kosher salt and pepper Preheat oven to 400 degrees. Cover your pan with foil or parchment paper. Drizzle olive oil in the middle of the pan and place the salmon on top. Pour the wine on the sheet pan and sprinkle the fish with salt and pepper. Add the lemon juice and capers and roast the fish in the middle of the oven until opaque, about 7 minutes. Serve topped with lemon slices and capers. Servings 6.0 calories 295 Total Fat 12 g 18 % Saturated Fat 3 g 14 % Monounsaturated Fat 5 g Polyunsaturated Fat 4 g Cholesterol 75 mg 25 % Sodium 215 mg 9 % Potassium 582 mg 17 % Total Carbohydrate 2 g 1 % Dietary Fiber 0 g 0 % Sugars 1 g Protein 38 g 76 % Vitamin A 5 % Vitamin C 15 % Calcium 0 % Iron 11 %

6 MONDAY SHEETPAN ROASTED ZUCCHINI 1 pound zucchini, ends trimmed, cut in half lengthwise and in half moons 1 teaspoon fresh minced garlic cloves 1 tablespoon extra-virgin olive oil Kosher salt Freshly ground black pepper Preheat oven to 400 F. Move a rack to the top spot in the oven. Place the zucchini and garlic on a parchment paper-lined sheetpan and toss with the olive oil, salt and pepper. Roast for minutes on the top rack of the oven until edges are slightly brown. Servings 4.0 calories 53 Total Fat 4 g 5 % Saturated Fat 1 g 3 % Monounsaturated Fat 3 g Polyunsaturated Fat 0 g Cholesterol 0 mg 0 % Sodium 552 mg 23% Potassium 299 mg 9 % Total Carbohydrate 5 g 2 % Dietary Fiber 2 g 7 % Sugars 2 g Protein 1 g 2 % Vitamin A 24 % Vitamin C 4 % Calcium 0 % Iron 4 %

7 TUESDAY TUSCAN BARLEY SOUP 1 cup barley 2 tablespoons extra virgin olive oil 1 pound mild Italian sausage 1 medium leek, cut in half, washed well, and thinly sliced 1 fennel bulb, cut in half and thinly sliced 1 stalk celery, sliced thin 2 medium carrots, peeled and thinly sliced 2 medium parsnips, peeled and thinly sliced 8 cups low-sodium vegetable or chicken broth One 12-ounce bunch Swiss or Rainbow chard, center stem removed, leaves chopped into 1-inch pieces 1 Parmesan cheese rind (optional) 1 bay leaf ¼ cup chopped flat-leaf parsley ¼ cup grated Parmesan Coarse salt Preheat the oven to 350 degrees. Spread the barley on a roasting pan and toast for 10 minutes in a preheated oven. In a 5-quart saucepan, heat the oil over medium-high heat. Add the sausage and cook until brown, about 4 minutes, breaking up the meat into small pieces. Add the leeks and fennel and saute until slightly caramelized and browned, about 2 more minutes. Add the celery, carrots, parsnips, stock, chard, cheese rind (if using), bay leaf, salt and pepper. Bring to a boil. Reduce heat to a simmer and cook, uncovered, until the barley is tender, about 35 minutes. After the 35 minutes, remove the bay leaf and Parmesan rind and discard. Taste and adjust the seasoning of salt and pepper. Garnish with minced parsley, grated parmesan, a drizzle of extra virgin olive oil and coarse salt. Servings 8.0 calories 381 Total Fat 17 g 26 % Saturated Fat 4 g 21 % Monounsaturated Fat 3 g Polyunsaturated Fat 1 g Cholesterol 36 mg 12 % Sodium 845 mg 35 % Potassium 1138 mg 33 % Total Carbohydrate 39 g 13 % Dietary Fiber 7 g 30 % Sugars 14 g Protein 20 g 39 % Vitamin A 135 % Vitamin C 142 % Calcium 8 % Iron 15 %

8 WEDNESDAY EASY ENCHILADA CASSEROLE 1 15-ounce can enchilada sauce 1 15-ounce can tomato sauce 6 soft flour tortillas 2 1/2 cups shredded chicken (either from a rotisserie chicken, a whole chicken cooked in the slow cooker or a whole poached chicken breast) 1 15-ounce can pinto beans 1 cup Monterey Jack cheese, shredded Preheat the oven to 350 degrees. Combine the enchilada sauce and the tomato sauce in a medium mixing bowl. Dip a tortilla in enchilada sauce. Place the tortilla in the bottom of the casserole dish or cake pan. Layer with shredded chicken, pinto beans and ¼ cup enchilada sauce. Top with another sauce-coated tortilla, shredded chicken, pinto beans and sauce. Repeat with the remaining tortillas and shredded chicken. Top with remaining enchilada sauce and grated cheese. Bake for 45 minutes. Let stand for 5 minutes before serving. Serve with HEB salad. Servings 6.0 calories 304 Total Fat 9 g 13 % Saturated Fat 4 g 19 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Cholesterol 21 mg 7 % Sodium 1052 mg 44 % Potassium 235 mg 7 % Total Carbohydrate 40 g 13 % Dietary Fiber 4 g 17 % Sugars 4 g Protein 14 g 27 % Vitamin A 15 % Vitamin C 13 % Calcium 22 % Iron 18 %

9 THURSDAY GREEN CHILE CHICKEN BURGERS 2 tablespoons avocado oil 1 pound ground chicken (breast or thigh meat) 1 teaspoon ground cumin 2 cans (4 oz.) diced green chiles, drained 1 cup cilantro leaves, chopped Coarse salt Ground pepper H-E-B guacamole Lettuce In a bowl, combine chicken, cumin, green chiles, chopped cilantro, and ½ teaspoon of salt. Form the mixture into 4-5 patties. In a large sauté pan over medium heat, warm the oil. Add the chicken patties, being careful not to crowd them together in the pan. There should be space between each patty; cook them in batches if necessary. Sauté until browned, about 4-5 minutes per side, adding fresh ground pepper to each side as it cooks. Cook until a meat thermometer registers an internal temperature of 165 F when inserted into the thickest part of the burgers. Serve with guacamole and lettuce as a wrap. Servings 5.0 calories 205 Total Fat 15 g 23 % Saturated Fat 3 g 17 % Monounsaturated Fat 4 g Polyunsaturated Fat 1 g Cholesterol 68 mg 23 % Sodium 147 mg 6 % Potassium 100 mg 3 % Total Carbohydrate 1 g 0 % Dietary Fiber 0 g 1 % Sugars 0 g Protein 16 g 33 % Vitamin A 8 % Vitamin C 8 % Calcium 2 % Iron 11 %

10 FRIDAY PORK CHILI VERDE 2 tablespoons neutral-flavored oil, such as avocado or grapeseed 1/2 medium yellow or white onion, chopped 2 garlic cloves, smashed with the side of your knife and roughly chopped 1 1/2 pounds pork stew meat (from pork shoulder or pork butt) 2 zucchinis, diced 1 1/2 cups quartered small new potatoes 1 bunch Swiss chard, roughly chopped 1 teaspoon ground cumin 1/2 teaspoon salt Fresh ground pepper 1 cup white wine 4 cups chicken stock 1 15-ounce can pinto, cannellini or garbanzo beans, drained and rinsed 1 cup tomatillo salsa Juice of 1 lime, about 2 tablespoons In a medium heavy-bottomed soup pot over medium-high heat, warm the oil until it shimmers. Add the onion and saute until softened, about 3 minutes. Add the garlic and saute for an additional minute. Add the ground meat and saute until it loses the raw color, about 5 minutes, breaking it up in small pieces while it cooks. Add the zucchini, potatoes, Swiss chard, cumin, salt and pepper. Stir for 30 seconds, until cumin is fragrant. Add the wine and scrape up any brown bits in the bottom of the pot. Bring to a simmer and add the chicken stock, beans, tomatillo salsa and lime juice. Simmer, stirring occasionally, until warmed through. About minutes. Slow Cooker: Once the wine has come to a simmer, transfer the meat, vegetables and wine mixture to your slow cooker. Add the stock, beans, salsa and lime juice and cook on low for 3-4 or up to 5 hours. Keep warm until ready to serve. Instant Pot: Add all the ingredients except the oil (onions-tomatillo salsa) to the instant pot. Set to manual high pressure for 15 minutes. Quick release the steam, open and break up the pork with a potato masher or pastry blender. Stir in the lime juice and serve. Servings 6.0 calories 200 Total Fat 5 g 8 % Saturated Fat 1 g 3 % Monounsaturated Fat 3 g Polyunsaturated Fat 1 g Cholesterol 0 mg 0 % Sodium 1021 mg 43 % Potassium 597 mg 17 % Total Carbohydrate 25 g 8 % Dietary Fiber 5 g 20 % Sugars 4 g Protein 7 g 13 % Vitamin A 162 % Vitamin C 26 % Calcium 10 % Iron 10 % Serve with cauliflower rice.

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