CHICKEN & BROCCOLI ALFREDO

Size: px
Start display at page:

Download "CHICKEN & BROCCOLI ALFREDO"

Transcription

1 MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included in the nutrient information. Grocery List WILDTREE PRODUCTS Organic Coconut Oil Wildtree s Alfredo Extraordinaire BREAD/PASTA/RICE/FLOUR Pasta, ½ pound DAIRY Butter, unsalted, 3 tablespoons Milk, whole, ½ cup PRODUCE Broccoli, ½ pound PROTEIN Chicken breasts, boneless and skinless, ½ pound Tools You ll Need Large saucepan Strainer Measuring cups Cutting board Rubber spatula Whisk 10-inch nonstick skillet Quick Note Remember to read all the directions before cooking. You ll thank us after! Nutrition Tip Counting carbs? Reduce the amount of pasta and increase the amount of broccoli! MAKES 5 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

2 INGREDIENTS ½ pound pasta ½ pound broccoli 1 teaspoon Wildtree Organic Coconut Oil ½ pound boneless, skinless chicken breasts, diced 3 tablespoons unsalted butter ½ cup whole milk ½ cup Wildtree s Alfredo Extraordinaire 1 Bring a large saucepan of water to a boil. Prepare pasta according to package directions. Add broccoli during the last 5 minutes of cooking. Drain and set aside. 2 While pasta is cooking, heat Organic Coconut Oil in a 10-inch nonstick skillet over medium-high heat. Season chicken with salt and pepper if desired. Sauté until browned and cooked through: 165 F. 3 In the same large saucepan used for the pasta, melt the butter with the milk over medium heat. Whisk in Wildtree s Alfredo Extraordinaire. 4 Add cooked broccoli, pasta, and chicken; toss to coat in sauce. 5 Serve with Parmesan cheese if desired. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

3 MAKE FRESH DINNERS - OCTOBER 2016 CREAMY CHICKEN SOUP Calories 410; Fat 12g; Saturated Fat 7g; Carbohydrates 44g; Fiber 4g; Protein 30g; Cholesterol 75mg; Sodium 550mg Grocery List WILDTREE PRODUCTS Organic Coconut Oil Chicken Bouillon Soup Base Wildtree s Alfredo Extraordinaire BREAD/PASTA/RICE/FLOUR Couscous, 1 cup Flour, 2 tablespoons DAIRY Butter, unsalted, 2 tablespoons Milk, low fat, 1½ cups PRODUCE Carrots, 3 each Celery, 3 stalks Garlic, 3 cloves Yellow onion, 1 each PROTEIN Chicken breasts, boneless and skinless, 1 pound Tools You ll Need Cutting board Large saucepan with lid Small saucepan Rubber spatula Measuring cups Measuring spoons Tongs Whisk Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Make this classic soup with any small pasta shape you have on hand. MAKES 5 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

4 INGREDIENTS 1 tablespoon Wildtree Organic Coconut Oil 1 yellow onion, diced 3 carrots, diced 3 celery stalks, diced 3 garlic cloves, minced 4 cups water 8 teaspoons Wildtree Chicken Bouillon Soup Base 1 pound boneless, skinless chicken 2 tablespoons unsalted butter 2 tablespoons flour 1½ cups low fat milk ¼ cup Wildtree s Alfredo Extraordinaire 1 cup couscous 1 Heat Organic Coconut Oil in a large saucepan over medium-high heat. Add the onion, carrots, and celery. Sauté vegetables for 5 minutes. Add garlic and sauté 1 minute more. 2 Add water, Chicken Bouillon Soup Base, and chicken. Bring to a boil over medium-high heat. Cover, reduce heat to medium, and cook for about 15 minutes or until chicken is cooked through: 165 F. Remove chicken from soup and transfer to a cutting board to cool. Keep soup warm over medium-low heat. 3 In a small saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute. Whisk in milk until smooth. Bring mixture to a simmer and cook until milk has thickened slightly. Remove from heat and stir in Wildtree s Alfredo Extraordinaire. 4 Once chicken is cool enough to handle, shred and set aside. 5 Stir alfredo mixture from step 3 into soup. Add couscous to the soup along with shredded chicken. Cook about 7-10 minutes until couscous is tender. 6 Garnish with parsley if desired. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

5 MAKE FRESH DINNERS - OCTOBER 2016 SPINACH & ARTICHOKE CALZONE Calories 390; Fat 12g; Saturated Fat 7g; Carbohydrates 51g; Fiber 6g; Protein 19g; Cholesterol 45mg; Sodium 670mg Grocery List WILDTREE PRODUCTS So Quick & Easy Whole Wheat Pizza Dough Organic Coconut Oil Wildtree s Alfredo Extraordinaire DAIRY Eggs, 1 each Ricotta, part skim, 1 cup MISC. Artichoke hearts, 1 (14 ounce) can PRODUCE Baby spinach, 1 (6 ounce) bag Tools You ll Need Mixing bowls Measuring cups Measuring spoons Rubber spatula Cutting board 10-inch nonstick skillet Tongs Rolling pin Sheet pan Pastry brush Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Not a fan of artichokes and spinach? Go ahead and switch them out for your family s favorite vegetables! MAKES 4 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

6 INGREDIENTS 1 package Wildtree So Quick & Easy Whole Wheat Pizza Dough ½ cup warm water 1 tablespoon + 1 teaspoon Wildtree Organic Coconut Oil 1 (6 ounce) bag baby spinach 1 (14 ounce) can artichoke hearts, chopped 1 cup part skim ricotta ¼ cup Wildtree s Alfredo Extraordinaire 1 egg, beaten 1 Preheat oven to 375 F. Prepare dough according to package directions using ½ cup warm water and 1 tablespoon melted Organic Coconut Oil. 2 While dough is resting, heat remaining 1 teaspoon Organic Coconut Oil in a 10-inch nonstick skillet over medium heat. Sauté spinach until wilted. Transfer to a bowl to cool. Once cool enough to handle, use your hands to squeeze liquid from spinach. 3 Toss together spinach, artichoke hearts, ricotta, and Wildtree s Alfredo Extraordinaire. 4 Roll dough out to a 12-inch circle and transfer to a lightly greased baking sheet. 5 Place ricotta mixture in center of the dough. Fold over 1 side to make a calzone. Roll edges slightly and pinch to seal. 6 Cut slits in top to allow steam to escape. Brush entire calzone with egg. Bake for 25 minutes or until crust is crisp. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

7 MAKE FRESH DINNERS - OCTOBER 2016 SWEET POTATO & BLACK BEAN TACOS Calories 500; Fat 24g; Saturated Fat 8g; Carbohydrates 65g; Fiber 15g; Protein 14g; Cholesterol 10mg; Sodium 400mg Grocery List WILDTREE PRODUCTS Organic Coconut Oil Taco Seasoning BREAD/PASTA/RICE/FLOUR Corn tortillas, 6-inch, 12 each DAIRY Feta cheese, ½ cup PRODUCE Avocados, 2 each Cilantro, 1 cup Garlic, 2 cloves Lime, 1 each Sweet potatoes, 2 each Yellow onion, 1 each PROTEIN Black beans, 2 (15.5 ounce) cans Pumpkin seeds, roasted, ½ cup Tools You ll Need Cutting board Measuring cups Measuring spoons 12-inch skillet with lid 10-inch skillet Potato masher Rubber spatula or wooden spoon Tongs Food processer Quick Note Remember to read all the directions before cooking. You ll thank us after! Nutrition Tip This recipe is a nutrient powerhouse packed with vitamins, minerals, and heart healthy fiber! MAKES 6 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

8 INGREDIENTS 2 tablespoons Wildtree Organic Coconut Oil, divided 2 sweet potatoes, cut into ½-inch dice 2 tablespoons Wildtree Taco Seasoning, divided ½ cup water, divided 1 yellow onion, diced 2 (15.5 ounce) cans black beans, drained and rinsed 2 avocados ½ cup roasted pumpkin seeds 1 cup cilantro 2 cloves garlic, chopped 1 lime, juiced 12 (6-inch) corn tortillas ½ cup crumbled feta cheese 1 Prepare and measure out ingredients. 2 Heat 1 tablespoon Organic Coconut Oil in a 12-inch nonstick skillet over medium heat. Add the diced sweet potato and season with 1 tablespoon Taco Seasoning. Sauté for 5 minutes. Add ¼ cup water, cover, and simmer for about 20 minutes or until potatoes are tender. 3 Meanwhile, heat remaining 1 tablespoon Organic Coconut Oil in a separate 10-inch nonstick skillet over medium heat. Add the onion and sauté for 5 minutes. Stir in the black beans, remaining 1 tablespoon Taco Seasoning, and remaining ¼ cup water. Simmer for 5 minutes. Mash up half of the beans; set aside. 4 Combine avocado, roasted pumpkin seeds, cilantro, garlic, and lime juice in a food processor. Blend until smooth. Season with salt and pepper if desired. 5 Warm tortillas in a skillet or over the burner on a gas range. 6 Serve black beans in tortillas with sweet potato and avocado sauce. Top with feta cheese. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

9 MAKE FRESH DINNERS - OCTOBER 2016 TACO PIZZA Calories 420; Fat 18g; Saturated Fat 9g; Carbohydrates 35g; Fiber 6g; Protein 26g; Cholesterol 65mg; Sodium 590mg Grocery List WILDTREE PRODUCTS So Quick & Easy Whole Wheat Pizza Dough Organic Coconut Oil Taco Seasoning DAIRY Cheddar cheese, 1 cup shredded MISC. Black olives, sliced, ¼ cup Tomato sauce, no salt added, 1 (8 ounce) can PRODUCE Lettuce, 2 cups shredded Tomato, 1 each PROTEIN Ground beef, lean, 1 pound Tools You ll Need Mixing bowls Measuring cups Measuring spoons 10-inch nonstick skillet Rubber spatula or wooden spoon Small whisk or spoon Rolling pin Sheet pan Cutting board Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Make this recipe vegetarian: use pinto beans instead of beef! MAKES 6 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

10 INGREDIENTS 1 package Wildtree So Quick & Easy Whole Wheat Pizza Dough 1 tablespoon Wildtree Organic Coconut Oil, melted 1 cup warm water, divided 1 pound lean ground beef 5 teaspoons + 2 tablespoons Wildtree Taco Seasoning, divided 1 (8 ounce) can no salt added tomato sauce ¼ cup sliced black olives 1 cup shredded cheddar cheese 2 cups shredded lettuce 1 tomato, diced 1 Preheat oven to 425 F. Prepare So Quick & Easy Whole Wheat Pizza Dough according to package directions using Organic Coconut Oil and ½ cup warm water. 2 While the dough is resting, brown the ground beef in a 10-inch nonstick skillet over medium heat. Drain fat if necessary. Stir in 5 teaspoons Taco Seasoning and remaining ½ cup water. Bring to a boil, reduce heat to low, and simmer for 5 minutes. 3 Mix together tomato sauce and remaining 2 tablespoons Taco Seasoning. 4 Shape dough into a 10 x 12 inch pizza on a lightly greased sheet pan. 5 Top dough with sauce from step 3, cooked taco meat, olives, and cheese. Bake for about 15 minutes or until the bottom of the crust is golden brown. 6 Top with lettuce and tomato. Slice and serve. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

11 MAKE FRESH DINNERS - OCTOBER 2016 TERIYAKI HAWAIIAN BURGERS Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 45g; Fiber 7g; Protein 25g; Cholesterol 50mg; Sodium 670mg Grocery List WILDTREE PRODUCTS Organic Coconut Oil Teriyaki Sauce BREAD/PASTA/RICE/FLOUR Panko bread crumbs, ½ cup Whole wheat buns, 5 each PRODUCE Avocado, ½ each Carrot, ½ cup shredded Lettuce, 5 leaves Pineapple, 5 slices (fresh or canned) Red onion, 1 each Scallion, 1 each PROTEIN Ground turkey, lean, 1 pound Tools You ll Need 10-inch nonstick skillet Cutting board Measuring cups Measuring spoons Rubber spatula Mixing bowls Platter Grill or grill pan Spatula Tongs Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip Did you know our Teriyaki Sauce is gluten-free? Make this whole recipe gluten-free by switching out the bread crumbs and burger buns for your favorite gluten-free option! MAKES 5 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

12 INGREDIENTS 1 tablespoon Wildtree Organic Coconut Oil 1 red onion, sliced 1 pound lean ground turkey ½ cup shredded carrot 1 scallion, sliced 8 tablespoons Wildtree Teriyaki Sauce, divided ½ cup panko bread crumbs 5 slices pineapple 5 lettuce leaves 5 whole wheat buns ½ avocado, sliced 1 Heat Organic Coconut Oil in a 10-inch nonstick skillet over medium-low heat. Add red onion and sauté for about 30 minutes or until onions are soft and browned. Stir occasionally. 2 While onions are cooking, prepare the burgers. Combine ground turkey, shredded carrot, scallion, 3 tablespoons Teriyaki Sauce, and panko bread crumbs. 3 Preheat grill to medium heat. Clean and grease the grill grates. Shape turkey mixture into 5 patties. Grill for about 5 minutes on each side or until cooked through: 165 F. 4 Quickly grill pineapple on both sides until lightly charred. 5 Place lettuce on bottom half of each bun. Top with a burger. Add an additional 1 tablespoon Teriyaki Sauce to each burger. Top with grilled pineapple, avocado, and cooked onions. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

13 MAKE FRESH DINNERS - OCTOBER 2016 TERIYAKI PORK FRIED RICE Calories 420; Fat 13g; Saturated Fat 6g; Carbohydrates 53g; Fiber 2g; Protein 22g; Cholesterol 105mg; Sodium 550mg Grocery List WILDTREE PRODUCTS Teriyaki Sauce Organic Coconut Oil BREAD/PASTA/RICE/FLOUR White rice, 1½ cups DAIRY Eggs, 2 each PRODUCE Bean sprouts, 1 cup Peas, 1 cup Scallions, 2 each Yellow onion, 1 each PROTEIN Pork chops, boneless, 1 pound Tools You ll Need Cutting board Mixing bowls Measuring cups Measuring spoons Large saucepan with lid 12-inch nonstick skillet Rubber spatula or wooden spoon Quick Note Remember to read all the directions before cooking. You ll thank us after! Food Tip This recipe is great for using up leftover rice and it is already gluten-free no need swap anything out! MAKES 6 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

14 INGREDIENTS 1 pound boneless pork chops, cubed ¾ cup Wildtree Teriyaki Sauce, divided 1½ cups dry white rice 3 cups water 2 tablespoons Wildtree Organic Coconut Oil 1 yellow onion, diced 1 cup peas 2 eggs, beaten 1 cup bean sprouts 2 scallions, sliced 1 Marinate pork in ¼ cup Teriyaki Sauce. 2 While pork is marinating, cook the rice. Bring rice and water to a boil in a large saucepan. Cover, reduce heat to low, and simmer for about 15 minutes or until rice is tender and liquid is absorbed. 3 Once rice is cooked, heat Organic Coconut Oil in a 12-inch nonstick skillet over medium-high heat. Add onion and pork and sauté for 7-10 minutes or until pork is cooked through: 145 F. 4 Stir in rice and peas; cook until heated through. 5 Make a well in the middle of the rice. Add the eggs, scramble, and stir into the rice. 6 Toss with remaining ½ cup Teriyaki Sauce, bean sprouts, and scallions. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

15 MAKE FRESH DINNERS - OCTOBER 2016 TUNA NOODLE CASSEROLE Calories 320; Fat 10g; Saturated Fat 6g; Carbohydrates 40g; Fiber 3g; Protein 18g; Cholesterol 55mg; Sodium 160mg Grocery List WILDTREE PRODUCTS Organic Coconut Oil Wildtree s Alfredo Extraordinaire BREAD/PASTA/RICE/FLOUR Egg noodles, 6 ounces Flour, 2 tablespoons Whole wheat panko bread crumbs, ¼ cup DAIRY Milk, whole, 2 cups PRODUCE Celery, 2 stalks Peas, ½ cup Yellow onion, 1 each PROTEIN Tuna, canned white in water, 1 (5 ounce) can Tools You ll Need Large saucepan Strainer Cutting board 10-inch cast iron pan (or other oven safe pan) Rubber spatula Measuring cups Measuring spoons Can opener Quick Note Remember to read all the directions before cooking. You ll thank us after! Nutrition Tip Panko is a light, crispy style of breadcrumb traditionally used in Japanese cuisine. Prefer cracker crumbs or regular bread crumbs? That will work just fine, too! MAKES 5 SERVINGS START TO FINISH MINUTES SHARE YOUR MAKE FRESH DINNERS WITH US ON SOCIAL #IWILDTREE

16 INGREDIENTS 6 ounces egg noodles 1 tablespoon Wildtree Organic Coconut Oil 1 yellow onion, diced 2 celery stalks, diced 2 tablespoons flour 2 cups whole milk ¼ cup Wildtree s Alfredo Extraordinaire ½ cup peas 1 (5 ounce) can white tuna in water, drained ¼ cup whole wheat panko bread crumbs 1 Bring a large saucepan of water to a boil. Add egg noodles and cook for about 5 minutes or until tender. Drain and set aside. 2 Meanwhile, heat Organic Coconut Oil in a 10-inch cast-iron skillet over medium heat. Add onion and celery; sauté for 5 minutes. 3 Sprinkle flour over the vegetables, stir to coat, and cook for 1 minute more. Stir in milk and bring to simmer; cook for about 5 minutes or until milk thickens slightly. 4 Turn off heat. Stir in Wildtree s Alfredo Extraordinaire, peas, and tuna until completely combined. 5 Stir in noodles. 6 Top with panko bread crumbs and broil for about 2 minutes or until lightly browned. FOR EVEN MORE DELICIOUS RECIPES, VISIT WILDTREE.COM/RECIPES

PRODUCE Garlic, 4 cloves Parsley, ¼ cup Cilantro, ¼ cup Cucumber, 1 cup shredded Spring mix, 3 cups Red onion, ½ each Tomato, 1 each

PRODUCE Garlic, 4 cloves Parsley, ¼ cup Cilantro, ¼ cup Cucumber, 1 cup shredded Spring mix, 3 cups Red onion, ½ each Tomato, 1 each MAKE FRESH DINNERS - VEGETARIAN BAKED FALAFEL Calories 320; Fat 2.5g; Saturated Fat 0g; Carbohydrates 58g; Fiber 10g; Protein 19g; Cholesterol 0mg; Sodium 580mg Grocery List WILDTREE PRODUCTS Gourmet Sea

More information

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in

More information

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH MAKE FRESH DINNERS - JAN/FEB 2017 ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 30g; Fiber 4g; Protein 39g; Cholesterol 120mg; Sodium 620mg Grocery

More information

BLACK BEAN & PLANTAIN TACOS

BLACK BEAN & PLANTAIN TACOS MAKE FRESH DINNERS - APRIL 2017 BLACK BEAN & PLANTAIN TACOS Calories 450; Fat 13g; Saturated Fat 3.5g; Carbohydrates 77g; Fiber 11g; Protein 11g; Cholesterol 10mg; Sodium 710mg Grocery List WILDTREE PRODUCTS

More information

Grocery List 4 SERVINGS 30 MINUTES. Make Fresh Dinners - August WILDTREE PRODUCTS c P Basil Pesto Sauce c Garlic Galore Seasoning Blend

Grocery List 4 SERVINGS 30 MINUTES. Make Fresh Dinners - August WILDTREE PRODUCTS c P Basil Pesto Sauce c Garlic Galore Seasoning Blend Grocery List WILDTREE PRODUCTS c P Basil Pesto Sauce c Garlic Galore Seasoning Blend P PROTEIN c Ground beef, lean, 1 pound PRODUCE c Artichoke hearts, ½ cup c Lettuce, 4 leaves c Tomato, 1 c Basil leaves

More information

BEEF STEW SHEPHERD S PIE

BEEF STEW SHEPHERD S PIE MAKE FRESH DINNERS - DECEMBER 2016 BEEF STEW SHEPHERD S PIE Calories 340; Fat 10g; Saturated Fat 5g; Carbohydrates 40g; Fiber 5g; Protein 24g; Cholesterol 60mg; Sodium 570mg Grocery List WILDTREE PRODUCTS

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Lose It! Premium Meal Plan #1

Lose It! Premium Meal Plan #1 Lose It! Premium Meal Plan #1 Mediterranean Chicken Wrap Turkey Parmesan Wild Salmon Cakes Herb-Grilled Filet Mignon Swiss Chard Lasagna SHOPPING LIST Ingredients for the side dishes are in italics. Meat

More information

1. FAJITA PULLED PORK

1. FAJITA PULLED PORK 1 (2 pound) boneless pork loin roast 1 (4 ounce) can diced green chilies 3 tablespoons Wildtree Fajita 2 tablespoons Wildtree Taco Sauce 1. FAJITA PULLED PORK h ½ cup chicken broth (6-inch) flour tortillas

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato

More information

Broccoli Bacon Salad Kid Friendly Serves 4

Broccoli Bacon Salad Kid Friendly Serves 4 Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water

More information

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet SMALLER FAMILY HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red SMALLER FAMILY HEALTHY PLAN 07-13-2018 THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS

More information

Braided Bread. Nutrition Facts. Makes 12 servings

Braided Bread. Nutrition Facts. Makes 12 servings Braided Bread Makes 12 servings 1 envelope yeast 1 teaspoon salt 1 1/4 cups warm water 1/4 cup vegetable oil 1 egg 1 cup flour 3 tablespoons sugar 3 cups flour 1. Add yeast to water and let stand 3 minutes.

More information

Lose It! Premium Meal Plan #40

Lose It! Premium Meal Plan #40 Lose It! Premium Meal Plan #40 Cod with Orange-Thyme Sauce Pan-Seared Chicken with Chive Sauce Pizza Hawaii Lentil and Swiss Chard Soup Sausage Lasagna SHOPPING LIST Ingredients for the side dishes are

More information

Lose It! Premium Meal Plan #48

Lose It! Premium Meal Plan #48 Lose It! Premium Meal Plan #48 Asian Turkey Sauté Pork with Lemon and Capers Pan-Seared Tuna with Cilantro Sauce Margherita Pasta Slow Cooked Chicken SHOPPING LIST Ingredients for the side dishes are in

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos STANDARD PLAN - 07-27-2018 THIS WEEK'S MENU: DAY 1 Citrus Pork Tacos Fresh Mexicorn Recipe DAY 2 BBQ Chicken Stuffed Baked Sweet Potatoes DAY 3 Crispy Bean and Cheese Burritos Congo Bars Recipe DAY 4 DAY

More information

Sautéed Zucchini. 2 tablespoons olive oil 3 medium zucchini, sliced 1¾ tablespoons Onion Onion Seasoning

Sautéed Zucchini. 2 tablespoons olive oil 3 medium zucchini, sliced 1¾ tablespoons Onion Onion Seasoning Skillet Chicken Parmesan 1½ pounds boneless skinless chicken breasts, cut into 6 pieces 2 large eggs, beaten 1 cup plain panko bread crumbs ½ cup all-purpose flour ½ cup grated Parmesan cheese 1 teaspoon

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

Grilled flatbread pizza

Grilled flatbread pizza flatbread pizza Pizza dough Pizza toppings TOPPING SUGGESTIONS 1. Olive oil, roasted garlic, ham, shaved Parmesan and fresh arugula. 2. Chopped green onion, sour cream, thin prosciutto and green apple.

More information

Honey Mustard Chicken Fingers

Honey Mustard Chicken Fingers Honey Mustard Chicken Fingers These pick up and go crispy chicken fingers are sure to please the pickiest of eaters. 5 servings 6 -/ / Tbsp. Hellmann s or Best Foods Light Mayonnaise Tbsp. Hellmann s or

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY HEALTHY MENU PLAN Smaller Family Menu Plan Honey Pork Tacos

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY HEALTHY MENU PLAN Smaller Family Menu Plan Honey Pork Tacos SMALLER FAMILY HEALTHY MENU PLAN 09-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: - Barbecue Chicken Salad Plan Pumpkin Spice Energy Bites Plan Zucchini Pizza Casserole Smaller Family Menu Plan Honey Pork

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash

More information

Beef & Noodle Stir-Fry. Cheesy BBQ Chicken

Beef & Noodle Stir-Fry. Cheesy BBQ Chicken Beef & Noodle Stir-Fry 2 tablespoons vegetable oil 1½ pounds boneless beef sirloin steak, thinly sliced 1 red bell pepper, thinly sliced 1 cup matchstick carrots 1 teaspoon Seasoned Salt ½ cup Hey Garlic!

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

MEAT, POULTRY & SEAFOOD

MEAT, POULTRY & SEAFOOD MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood

More information

Quick and Easy Dinners

Quick and Easy Dinners Quick and Easy Dinners Quick and Easy Dinners Day 1: Balsamic Glazed Red Onion Burgers Day 2: Greek Chicken Gyros Day 3: Shrimp and Herb Tacos Day 4: Spicy Pork and Vegetables Day 5: Skillet Sausage Lasagna

More information

Ingredients: Directions:

Ingredients: Directions: Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan

More information

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

Bayou Bourbon Pork Stir-Fry

Bayou Bourbon Pork Stir-Fry Asian Sesame Chicken Fingers 1½ pounds boneless skinless chicken breasts, cut into ½-¾-inch-thick strips ² ³ cup Asian Sesame Slow-Cooker Sauce, divided 1 cup plain panko bread crumbs 2-3 tablespoons grated

More information

Lose It! Premium Meal Plan #8

Lose It! Premium Meal Plan #8 Lose It! Premium Meal Plan #8 Pork Chops with Garlic and Rosemary Tomato, Basil, and Mozzarella Paninis Pan-Seared Tuna with Cilantro Sauce Tex-Mex Burger Wraps Chicken and Asparagus Casserole SHOPPING

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

Herbed White Cheddar Mac and Cheese

Herbed White Cheddar Mac and Cheese Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers SMALLER FAMILY HEALTHY PLAN 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Salad Sandwiches Chocolate Protein Sesame Asian Steak Skewers Salsa Verde Lime Tacos Energy Bites DAY 4 DAY 5 DAY 6 DAY

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

Lose It! Premium Meal Plan #30

Lose It! Premium Meal Plan #30 Lose It! Premium Meal Plan #30 Grilled Shrimp and Corn Salad Apricot-Glazed Pork Chops Asian Noodles with Eggplant Lemon-Rosemary Chicken Stuffed Peppers SHOPPING LIST Ingredients for the side dishes are

More information

FOR ONE Summer Sample Plan

FOR ONE Summer Sample Plan FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,

More information

Chilaquiles Casserole Source: EatingWell.com

Chilaquiles Casserole Source: EatingWell.com Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash SMALLER FAMILY HEALTHY PLAN 08-31-18 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Easy Baked Salmon Plan-Roasted Veggie Pasta Salad Smaller Healthy Plan- Dark Chocolate Trail Mix Plan-Korean BBQ Chicken and Broccoli

More information

CLASSIC August 22, 2014

CLASSIC August 22, 2014 CLASSIC August 22, 2014 PREP GUIDE MEAL #1 Cut vegetables: o 1 medium yellow onion, chopped o 1 medium tomato, cut into small dice MEAL #2 Remove kernels from 1 ear of corn Cut vegetables: o 6 large cucumbers,

More information

Lose It! Premium Meal Plan #4

Lose It! Premium Meal Plan #4 Lose It! Premium Meal Plan #4 Broiled Cod Dijon Pasta with Pancetta and Peas Balsamic Chicken Marinated Broiled Flank Steak Spinach and Mushroom Pizza SHOPPING LIST Ingredients for the side dishes are

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

FOR ONE Fall/Winter Sample Plan

FOR ONE Fall/Winter Sample Plan FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans MENU DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans DAY 3 Breakfast Smoothie California Quinoa Salad Black Bean

More information

Cook once, eat all week

Cook once, eat all week Cook once, eat all week Prepare a large batch of roasted vegetables (along with brown rice and lentils) on the weekend, and you re all set for 3 quick and healthy plant-based dinners during the week. Use

More information

CLASSIC February 8th MENU

CLASSIC February 8th MENU CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

More information

Cast Iron Love. One of the very first pieces of kitchen equipment I recommend people MEAL 1 MEAL 2 MEAL3 HASH IT OUT! Cold Marinated Sirloin Bowls

Cast Iron Love. One of the very first pieces of kitchen equipment I recommend people MEAL 1 MEAL 2 MEAL3 HASH IT OUT! Cold Marinated Sirloin Bowls Cast Iron Love One of the very first pieces of kitchen equipment I recommend people buy when stocking a kitchen is one (or even two) cast iron skillets. They aren t particularly expensive and if you take

More information

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library Knowledge @ Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights July 6, 2016 Leavenworth Public Library Presented by Sharon Riedel Kansas State University Research and Extension

More information

THIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops

THIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

Calories 337 Calories from Fat 123. Saturated Fat 1g 5% Sodium 200mg 8% Dietary Fiber 3g 12% Sugars 27g

Calories 337 Calories from Fat 123. Saturated Fat 1g 5% Sodium 200mg 8% Dietary Fiber 3g 12% Sugars 27g Apple Crisp Makes 8 servings 4 Granny Smith apples 8 graham crackers 3/4 cup packed brown sugar 1/2 cup rolled oats Day 1 1/2 cup flour 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 cup melted butter 1.

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN 09-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Black Bean Corn Salsa Chicken Smaller Healthy-Sheet Pan Chicken Sausage and Vegetables Smaller Family

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total. BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips,

More information

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with

More information

Maximizing Kitchen Appliances - Slow Cookers

Maximizing Kitchen Appliances - Slow Cookers Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Chicken Caesar Wraps

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Chicken Caesar Wraps SMALLER FAMILY- 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Chicken Caesar Wraps Smaller Family- Restaurant Style Onion Rings Recipe Smaller Family- Kung Pao Chicken and Rice Smaller

More information

PECAN CRUSTED TILAPIA

PECAN CRUSTED TILAPIA 20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk

More information

LIFE HAS HEALTHY CHOICES

LIFE HAS HEALTHY CHOICES LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11

More information

East African Chicken & Lentil Stew

East African Chicken & Lentil Stew East African Chicken & Lentil Stew A hearty celebration of East African cuisine, this colorful stew offers a new take on the classic doro wat chicken stew, a famous Ethiopian dish. Key flavors include

More information

Tell Your Friends...Earn Points, Win Prizes And Get Paid!

Tell Your Friends...Earn Points, Win Prizes And Get Paid! This Book Is Brought To You By: Sing-up to unlock recipes, Microbooks, video and more for FREE! FREE Download: Gluten Intolerance Multimedia Pack Instantly unlock this multimedia pack ($19.95 value) if

More information

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

Shopping List WEEK paleoplan.com

Shopping List WEEK paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help

More information

RECIPES for Healthy Living. MOUNT CARMEL Healthy Living Center

RECIPES for Healthy Living. MOUNT CARMEL Healthy Living Center RECIPES for Healthy Living MOUNT CARMEL Healthy Living Center Table of Contents Entrées... 2-9 Healthy Chicken Parmesan... 2 Walnut and Rosemary Oven-Fried Chicken... 3 Healthy Green Bean Casserole...

More information

Heart-Healthy Thanksgiving Dinner

Heart-Healthy Thanksgiving Dinner Heart-Healthy Thanksgiving Dinner Roasted Beet and Tart Apple Salad Roasted Delicata Squash with Quinoa Salad Cranberry Sauce Cauliflower Stuffing Roasted Turkey Nutrition Facts Serving: 1 meal Amount

More information

on average, main dish recipes are only per serving* Fix It Fast 10-Meal Kit Recipes fall-winter 2018 BBQ Bacon Pork Tenderloin

on average, main dish recipes are only per serving* Fix It Fast 10-Meal Kit Recipes fall-winter 2018 BBQ Bacon Pork Tenderloin on average, main dish recipes are only $3.05 per serving* TM Fix It Fast 10-Meal Kit Recipes BBQ Bacon Pork Tenderloin fall-winter 2018 WEEK A Grocery List c ½ bunch fresh cilantro c 1-1½ pounds Brussels

More information

Lose It! Premium Meal Plan #18

Lose It! Premium Meal Plan #18 Lose It! Premium Meal Plan #18 Grilled Turkey with Mustard-Chive Sauce Steak and Lettuce Wraps Asian-Style Chicken and Rice Black Bean Quesadillas Lemon-Chive Scallop Kebabs SHOPPING LIST Ingredients for

More information

citrus herb-roasted turkey & port gravy

citrus herb-roasted turkey & port gravy citrus herb-roasted turkey & port gravy 0 minutes 3 hours servings /4 / 4 /4 orange, halved tubs Knorr Homestyle Stock - Chicken, divided cup chopped fresh herbs (fresh thyme leaves, sage, parsley and/or

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley PREP MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter Vegetables

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 6 DAY 7 DAY 4 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan-Grilled Lemon Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 6 DAY 7 DAY 4 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan-Grilled Lemon Chicken SMALLER FAMILY HEALTHY PLAN 08-03-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan-Apricot Mustard Glazed Salmon Plan-Grilled Lemon Chicken Plan-Copycat Chick- Plan-Baked Veggie Egg Rolls Plan-Spaghetti Squash

More information

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli PREP MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean & Barley

More information

CLASSIC April 10, 2015

CLASSIC April 10, 2015 CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp

More information

Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole

Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Salads.......6 Poppy Seed Fruit Salad (can be served as a dessert)

More information

Lose It! Premium Meal Plan #36

Lose It! Premium Meal Plan #36 Lose It! Premium Meal Plan #36 Penne with Chicken, Zucchini, and Spinach Sweet Pepper Relish Salmon BBQ Grilled Steak Turkey, Mango, and Spinach Stir-Fry Eggplant Lasagna SHOPPING LIST Ingredients for

More information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Easy Taco Pizza. Baked Hawaiian Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Easy Taco Pizza. Baked Hawaiian Chicken STANDARD PLAN - 12-28-2018 THIS WEEK'S MENU: DAY 1 Easy Taco Pizza Cake Batter Cheesecake Bars Recipe DAY 2 Baked Hawaiian Chicken DAY 3 Standard Plan- Heavenly Halibut Garlic Tomato Pasta DAY 4 DAY 5

More information

HERB OYSTER STUFFING. Per Serving: Calories 344, Fat 9g, Saturated Fat 3g, Protein 17g, Sodium 728 mg, Carbohydrate 57g, Fiber 12g

HERB OYSTER STUFFING. Per Serving: Calories 344, Fat 9g, Saturated Fat 3g, Protein 17g, Sodium 728 mg, Carbohydrate 57g, Fiber 12g HERB OYSTER STUFFING 6 cups cubed bread 4 slices lean bacon, chopped 2 medium onions, finely chopped 2 stalks celery, chopped 1 pound button mushrooms, sliced 1 teaspoon dried thyme 1/2 teaspoon dried

More information

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients. Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

National Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight

National Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight National Eat Together Week Dinner Recipes Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup Bacon Pasta Delight Sausage and Pepper Hoagies Best Ribs Grilled Cheese Casserole Recipes

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken SMALLER FAMILY - 02-08-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Quick Chicken and Broccoli Casserole Smaller Family Chocolate Fruit Dip Smaller Family Slow Cooker Beef and Broccoli Smaller

More information