Club. Week Two. Elisa Prout OnceAWeekCooking.com

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1 Club Week Two Elisa Prout OnceAWeekCooking.com

2 Onceaweekcooking.com NOTICE: You DO NOT Have the RIGHT to reprint or Resell this Report! You Also MAY NOT Give Away, Sell or Share the Content Herein If you obtained this report from anywhere other than you have a pirated copy. Please help stop Internet crime by reporting this to: mailto:support@onceaweekcooking.com 2015 Copyright Elisa Prout ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. DISCLAIMER AND / OR LEGAL NOTICES: The information presented herein represents the views of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions Elisa Prout - All Rights Reserved. Page 2

3 MENU Baked Meatball Sub Sandwiches Mini Meatloaves Salisbury Steak Honey Garlic Pork Chops Citrus Marinated Pork Chops Cheesy Fajita Quesadillas 2015 Elisa Prout - All Rights Reserved. Page 3

4 Shopping List Meats 5 ½ lbs. ground beef 12 boneless pork chops 1 lb. boneless chicken OR lean cut beef Fresh Vegetables Parsley 1 medium carrot 1 small zucchini 1 small onion 1 medium onion 2 bell peppers, green or red 2 limes 2 oranges 4 lemons 5 garlic cloves 4-6 medium potatoes Frozen 1 bag of Peas and Corn 1 bag California Blend Mix vegetables 1 bag Broccoli/Cauliflower blend 1 bag Stir Fry Vegetables 1 bag frozen broccoli Canned/Jarred Products 1 jar Spaghetti sauce 10 ½ oz. can condensed French Onion soup 1 can refried beans, large enough for your family size Dry Goods Breadcrumbs 1 bag egg noodles Rice 2015 Elisa Prout - All Rights Reserved. Page 4

5 Dairy 1 cup milk ½ dozen large eggs ½ cup grated Parmesan cheese Provolone or Mozzarella cheese (optional for sub sandwiches) 3-4 cups shredded Cheddar cheese Butter Pantry Items Garlic powder Salt Black pepper Italian seasoning Worcestershire sauce Ketchup Flour Dijon Mustard Balsamic Vinegar Honey Paprika Soy Sauce Dry Sherry or Dry White Wine Taco Seasoning Mix Salsa Non-Stick Cooking spray Breads 2 slices bread Bag of Sub sandwich rolls 6-8 flour tortillas 2015 Elisa Prout - All Rights Reserved. Page 5

6 Getting Started Since it is always best to work with one meat at a time, we'll start with the recipes that will use ground beef for the week. Before starting, remember that your kitchen needs to be cleaned and organized, and you should have all of your essential cooking tools such as knives, bowls, pots, pans and cutting boards easily accessible. Ground Beef Meal Number One Baked Meatballs for Sub Sandwiches 2 slices bread with crust removed, torn into small pieces ½ cup milk 3 pounds ground beef 2 large eggs, slightly beaten ½ cup chopped fresh parsley ½ cup grated Parmesan cheese 2 tablespoons garlic powder 2 teaspoons salt 2 teaspoons black pepper Place the torn bread pieces into a small bowl. Add ½ cup milk, and allow to soak for approximately 10 minutes. While the bread is soaking, you can chop your parsley and grate Parmesan cheese if not already grated. Squeeze the bread to release milk, and discard the milk from the bowl. In a large mixing bowl, combine the soaked bread with the rest of the ingredients. Mix by hand until all ingredients are completely blended. Turn oven on to 350 degrees to allow it to preheat. Spray a large roasting pan with non-stick cooking spray, or coat lightly with oil. Scoop out approximately 2 tablespoons of meat mixture at a time, and roll into a small bowl. (You can make the meatballs smaller or larger if you desire.) Place the rolled balls in the roasting tray. Bake meatballs in the oven for approximately minutes. If the meatballs are large, they may require a longer cooking time to ensure they are completely cooked. If smaller, they may not need to be cooked as long. However, make sure they are cooked completely! 2015 Elisa Prout - All Rights Reserved. Page 6

7 Remove the roasting pan from the oven, and drain as much of the oil out as possible. Allow the meatballs to cool. Once they are cool, remove the meatballs from the roasting pan and place them on a baking sheet. Place in the freezer and flash freeze for minutes. Remove from the freezer, and place into freezer baggies, plastic freezer storage containers or aluminum trays. To prepare the meatballs for your Sub Sandwiches, remove the meatballs from the freezer and place them into a baking dish. Reheat in the oven on 350 degrees from about 25 minutes. While they are reheating, heat a jar of spaghetti sauce either on the stove or in the microwave. Once meatballs and sauce are heated, place a few meatballs into your Sub roll, and spoon some sauce over top. If desired, top with Provolone or Mozzarella cheese. To round out this meal and make it completely nutritious, you can serve a bag of broccoli florets on the side. While sauce and meatballs are heating, place a frozen bag of broccoli florets into a saucepan or microwave safe container with a ¼ to ½ cup of water, and cook until fork tender. Ground Beef Meal Number Two Mini Meatloaves 1 lb. ground beef 1 medium carrot, finely shredded 1 small zucchini, finely shredded and patted dry 1 small chopped onion ½ green or red bell pepper, finely chopped 1 teaspoon of Italian seasoning OR ½ teaspoon basil and ½ teaspoon oregano 2 tablespoons Worcestershire sauce 2-3 tablespoons breadcrumbs 1 egg 1/3 cup tomato ketchup Start by chopping all of your vegetables, making sure that you are using a clean cutting board and knife as to not contaminate the vegetables from the meat. Adding vegetables to your meatloaf is a great way to sneak some vegetables in to your family's diet, as well as adding great taste to your meatloaf! Zucchini is a vegetable with a high water content, so you will need to dry the zucchini out. You can easily do this by placing the shredded zucchini in a colander, and pressing with paper towels to remove all of the liquid. Place the ground meat into a large mixing bowl, crumble well. Add your chopped vegetables and mix well. Next add Italian seasoning and Worcestershire sauce, and mix lightly with a fork. Add 2-3 tablespoons of breadcrumbs, and mix again with your fork until well blended Elisa Prout - All Rights Reserved. Page 7

8 Preheat oven to 400 degrees. Grease a muffin pan using a small amount of oil, or non-stick cooking spray. Fill each section of the muffin tray right to the rim with the meatloaf mixture, and bake for minutes until they are done. Depending on how many muffin spots your tray has, you may have to bake 2 or 3 batches, or use more than one tray. Allow the meatloaf to cool completely, remove from the muffin tray and place the meatloaves into freezer bags, or a freezer safe container, and freeze. These meatloaves will need to be removed from the freezer the night before you are ready to cook them to allow them adequate time to thaw. When you are ready to prepare dinner, top the meatloaves with the ketchup. Than you can either reheat the meatloaves in the oven or in the microwave until they are hot. This meal goes great with mashed potatoes, peas and corn. To make easy mashed potatoes from scratch, simply wash and pierce 4-6 potatoes, and cook them in the microwave until they are fork tender. Cut the potatoes in half, and using a spoon, scoop out the flesh of the potato into a bowl. Add your desired amount of milk, butter and seasonings, and whip until smooth. Heat your peas and corn either in a saucepan on the stove, or in the microwave with just enough water to cover them Elisa Prout - All Rights Reserved. Page 8

9 Ground Beef Meal Number Three Salisbury Steak 1 egg 10 ½ oz. can condensed French Onion Soup ½ cup breadcrumbs ½ teaspoon salt 1 pinch of black pepper 1 ½ lbs. ground beef 1 tablespoon all-purpose flour ¼ cup water ½ cup ketchup 1 teaspoon Worcestershire sauce ½ teaspoon prepared mustard In a large mixing bowl, beat egg well. Stir in 1/3 cup of the French Onion soup, breadcrumbs, salt and pepper. Add the ground beef and mix well. Shape the beef into 6 hamburger patties. In a large skillet over medium heat, brown the hamburger patties, cooking each side for about 3-4 minutes each. Remove the hamburger patties, and set aside on a plate. Discard fat drippings from the pan, but do not wash the plan. After removing most of the fat, place the pan back on the burner. Pour ¼ cup water into skillet and add flour. Stir until smooth, then add the ketchup, Worcestershire sauce, mustard and remaining French Onion soup, and stir together well. Bring the mixture to a boil and allow to cook stirring constantly for about 2 minutes. Return the hamburger patties to the skillet, and cover the pan with a lid. Allow to cook for about minutes, until the meat is completely cooked through. Remove from heat, and allow to cool. Once the meat and gravy has cooled, transfer meat patties and gravy into an aluminum storage tray, cover securely with aluminum foil and freeze. Remove the tray from the freezer the night before you want to cook the Salisbury steak. To reheat, place the entire tray in the oven on 350 degrees for about minutes, until hot. To make your meal complete, while the meat is heating boil a pot of water and cook a bag of egg noodles. Toss a bag of frozen California Blend Mix vegetables in the microwave in a microwave safe container with a ½ cup of water to steam. Once the noodles and meat are done, place the Salisbury steak patties onto the plate with the noodles and vegetables, and spoon gravy over both meat and noodles Elisa Prout - All Rights Reserved. Page 9

10 Now you are ready to move on to your next meat for preparation. Next will be the pork recipes. Remember, make sure and clean all utensils, tools and counter tops to prevent contamination from mixing meats. Pork Meal Number One Citrus Marinated Pork Chops 2 limes, squeezed for juice 2 oranges, squeezed for juice 2 lemons, squeezed for juice 2 tablespoons balsamic vinegar 3 tablespoons honey 1 teaspoon Dijon mustard 1 teaspoon paprika 3 garlic cloves, minced 1 teaspoon black pepper ½ teaspoon salt 6 boneless pork chops Combine all ingredients except pork chops in a large freezer bag. Mix well. Add pork chops to bag. Squeeze the bag to remove as much air as possible, and seal. Place into freezer. You will need to remove the pork chops from the freezer the night before you are ready to cook them so that they can thaw. When you are ready to cook them, spray a large skillet with non-stick cooking spray, and heat. Remove pork chops from bag, and place in the skillet. Reserve the marinade in the bag. Cook the pork chops for about 5 minutes on each side to brown them. Once both sides are browned, add the marinade to the skillet, reduce heat and cover. Cook for about minutes, until the meat is cooked through. It is extremely important to cook the pork chops completely! Once they are done, remove the pork chops to a plate, and cover. Turn the heat up to high, and using a whisk, whisk the marinade continuously for 3-5 minutes until it thickens. Spoon the marinade over the pork chops and serve. To complete the meal, put on rice to cook while the pork chops are heating up. This is a great time to use your rice cooker. Throw in two cups of dried rice, four cups of water, salt, stir, set, move on. You can also spoon some of the marinade over the rice as a healthy topping. Add a bag of frozen broccoli and cauliflower, and you have a delicious and nutritious meal! 2015 Elisa Prout - All Rights Reserved. Page 10

11 Pork Meal Number Two Honey Garlic Pork Chops 6 boneless pork chops 4 tablespoons fresh lemon juice 4 tablespoons honey 2 tablespoons soy sauce 1 tablespoon dry sherry or dry white wine 2 cloves of garlic, minced Combine all ingredients in a freezer bag, and mix well. Place into freezer. Remove the bag from the freezer the day before you are wanting to cook the pork chops. Preheat broiler to low heat. Remove the pork chops from the bag, reserving the marinade for basing. Place the pork chops on a broiler pan. Place in the broiler. Cook for about 8 minutes on one side, turn the pork chop and baste with marinade. Cook for another 8 minutes, or until pork chops are completely done. This meal goes well with rice and a stir fry mix of vegetables. Since the pork chops cook so quickly, you should start your rice a few minutes before you start your pork chops. You should also put your stir fry vegetables on before you begin the pork as well, cooking the stir fry in a hot skillet or wok until vegetables are tender but still crisp. Now you are ready to begin cooking your final meal for the week. Once again, clean all counter tops and utensils before getting started Elisa Prout - All Rights Reserved. Page 11

12 Chicken or Beef Meal Number One This recipe can be made using either chicken or beef, or if you desire, a combination of both. It is also a great recipe to put to use any leftover chicken or beef you may have from a previous meal. Cheesy Fajita Quesadillas 1 lb. boneless skinless chicken breasts or lean cut beef, cut into thin strips 1 package taco seasoning ½ cup water ½ cup salsa 1 medium green or red bell pepper, cut into strips ½ a medium onion, sliced into strips 1 ½ cups shredded cheddar cheese 6-8 flour tortillas Slice meat. Place the meat into a freezer bag, and add ½ cup water. Add taco seasoning mix, and squeeze the bag to mix the meat and seasoning well. Remove as much air from the bag as possible, seal and freeze. Slice bell pepper and onion. Place in a freezer bag, remove as much air as possible, seal and freeze. Remove the bag of meat from the freezer the night before you are ready to cook so it can thaw. Spray a large skillet with non-stick cooking spray, and heat on medium to high heat. Drain liquid from the meat, and pour meat into the skillet. Cook for 5-8 minutes, stirring frequently. Add the frozen bell pepper and onion slices to the meat, and cook for another 8-10 minutes, until meat is done and the vegetables are crisp-tender. Pour in salsa, and cook for about 3 minutes, until the salsa is heated through. Remove the pan from heat. Scoop about one cup of the meat into the center of a tortilla. Add about ¼ cup of cheese to each. Fold the tortilla in half, and serve. To make this meal complete, while the meat is cooking, heat up a can of refried beans. Spoon the beans onto the plate, and sprinkle with shredded cheddar cheese to make cheesy beans. Hope you enjoyed this week s meals. See you next week! 2015 Elisa Prout - All Rights Reserved. Page 12