Traditional Small Plan January 21 Week 3 eatathomecooks.com

Transcription

1 Bourbon Brown Sugar Chicken & Vegetables Sheet Pan Dinner, Biscuits Asian Salmon, Oven Fried Rice, Steamed Sugar Snap Peas Bowtie Pasta with Italian Sausage and Bell Peppers, Artisan Bread with Dipping Oil 15 Minute Meal Beef Roast with Red Wine, Roasted Green Beans, Dinner Rolls Slow Cooker or Pressure Cooker Cheesy Chicken Chili Mac, Simple Wedge Salad Thai Peanut Chicken, Brown Rice, Roasted Zucchini Chocolate Mocha Pudding Cake PRODUCE Butternut squash (precut) 6 oz. Brussels sprouts ½ lb. Garlic cloves Green onion 1 {Sugar snap peas 1 small bag} Onion ½ +½ +¼ Green pepper ¼ Red pepper ¼ +½ {Green Beans ¾ lb.} {Iceberg lettuce 1 head} {Tomato 1} {Zucchini 1-2} CANNED/DRY {Flour 1 cup} +2 Tbsp. +1 cup Soy sauce ¼ cup {White Rice ½ cup} {Beef broth 1 cup} Bowtie pasta ½ lb. Crushed tomatoes 14 oz. can Red wine ¼ cup (1 cup PC) Macaroni ½ lb. Tomatoes with green chilies 5 oz. {Ranch dressing} Coconut milk 2 Tbsp. Teriyaki glaze 3 Tbsp. Creamy peanut butter ¼ cup Brown rice 1-2 cups Sugar ½ cup Cocoa powder 2 Tbsp. +¼ cup Brown sugar 1 cup Coffee 1 ¾ cups prepared Canola oil 3 Tbsp. MEAT Chicken thighs 1 lb. Salmon filets 3-4 Italian sausage ½ lb. Beef roast 1 1 ½ lbs. Chicken 1 1 ½ cups chopped {Bacon 2-3 strips} Chicken breasts 1 ¼ lbs. BREAD {Artisan Bread 1 loaf} {Dinner Rolls 1 package} ITEMS TO HAVE IN PANTRY/FRIDGE Bourbon/brown sugar seasoning {Baking powder} Sesame oil {Oil} Oregano Basil Italian Seasoning {Seasoned Salt} Champagne vinegar, rice wine vinegar or white wine vinegar Crushed red pepper Salt Pepper Olive Oil DAIRY {Butter 2-3 Tbsp.} +2 Tbsp. {Milk nearly ½ cup} +1 ½ cups +½ cup Half and half ½ cup Parmesan or Mozzarella Cheese, for serving, optional Shredded cheddar cheese 1 cup

2 Bourbon Brown Sugar Chicken & Vegetables Sheet Pan Dinner Hands On Time: 15 Minutes Cook Time: Minutes 1lb. chicken thighs 6 oz. precut butternut squash ½ lb. Brussels sprouts olive oil Bourbon brown sugar seasoning, or seasoning of your choice Brush one large or two small rimmed baking sheets with olive oil. Toss squash and brussels sprouts with a drizzle of olive oil and bourbon brown sugar seasoning. Add them to a section of the pan. Brush chicken with olive oil and place in remaining space on the pan. Sprinkle with bourbon brown sugar seasoning. Place in a 400-degree oven for minutes until meat is cooked through. Biscuits 1 cup flour salt, a pinch or two heaping Tbs. baking powder 2-3 Tbs. butter milk, nearly ½ cup Stir together the dry ingredients. Cut in the butter. Stir in the milk to form a ball of dough. On a floured surface, pat or roll the dough out to about ½ inch thick. Cut into circles and place on a baking sheet. Bake at 450 degrees for 10 minutes. Serving Suggestion: Biscuits

3 Asian Salmon Hands On Time: 10 Minutes Cook Time: Minutes 3-4 salmon filets ¼ cup soy sauce 1 clove garlic, minced or crushed ¼ tsp. sesame oil 1 green onion, sliced Fresh ground pepper, to taste Place each salmon fillet in a piece of foil that is large enough to fold into a packet. Stir the soy sauce and other ingredients together. Spoon a couple tablespoons of sauce over each fillet. There will be extra sauce, which is tasty over rice. Grill the packets on an outdoor grill for minutes or until the fish flakes easily with a fork. Or bake at 450 degrees for 20 minutes. Oven Fried Rice ½ cup white rice a bit of oil 1 cup beef broth Brown the rice in the oil on top of the stove. Add the beef broth after the rice is toasty. Remember not to stir the rice after adding the broth. Bake at 375 degrees for 30 min. Serving Suggestion: Oven Fried Rice, Steamed Sugar Snap Peas

4 Bowtie Pasta with Italian Sausage and Bell Peppers Time: 15 Minutes ½ lb. bowtie pasta ½ lb. bulk Italian Sausage ½ onion, diced 1-2 cloves garlic, crushed or minced ¼ green pepper, chopped ¼ red pepper, chopped 14 oz can crushed tomatoes ½ tsp. oregano ½ tsp. basil ½ cup half & half, warmed salt and pepper to taste Boil the pasta according to the package directions. In a large skillet, brown the meat with onion and garlic. Drain and rinse under hot water to remove the extra grease. Return to the skillet and add the bell peppers. Cook for several minutes, till the peppers are tender crisp. Add crushed tomatoes, oregano and basil. Cook over medium heat till hot. Turn the heat to low. Stir in half & half. Drain the pasta and return to the cooking pan. Add the Italian sausage sauce to the pasta. Serve with Parmesan or Mozzarella cheese, if you like. Serving Suggestion: Artisan Bread with Dipping Oil

5 Beef Roast with Red Wine Time: 10 Minutes Hands On Slow Cooker: 4-8 Hours Cook Time Pressure Cooker: 1 Hour Cook Time 1-1½ lb. beef roast ½ onion, sliced 1 clove garlic, crushed 1½ tsp. Italian seasoning ¼ cup red wine increase to 1 cup for PC version Slow Cooker Version: Rub roast with Italian seasoning and place in the slow cooker. Add onion and garlic to the slow cooker. Pour red wine over everything. Cook on low for 6-8 hours or on high for 4-6 hours. Pressure Cooker Version: Increase red wine from ¼ cup to 1 cup. Add beef, onion, garlic, Italian seasoning, and 1 cup wine to the pressure cooker pot. Set cook time for 50 minutes. Let the pressure release naturally for 10 minutes, then release remaining pressure. Roasted Green Beans ¾ lb. green beans Olive oil Seasoned salt Toss green beans with olive oil and sprinkle with seasoned salt. Roast at 425 degrees for minutes. Serving Suggestion: Roasted Green Beans, Dinner Rolls

6 Cheesy Chicken Chili Mac Time: 30 Minutes ½ lb. macaroni 2 Tbs. butter ¼ onion, diced 2 Tbs. unbleached all-purpose flour 1½ cups milk, warmed salt and pepper to taste 5 oz tomatoes with green chilies, drained 1 cup shredded cheddar cheese 1-1½ cups chopped, cooked chicken Cook macaroni according to package directions. While that cooks, melt butter in large skillet. Add onion and cook 3-5 minutes until onion is soft. Whisk in flour, making a smooth paste. Gradually whisk in milk until it's all combined and smooth. Cook over medium heat until it comes to a low boil. Remove from heat and stir in cheese. Add salt and pepper to taste. Drain macaroni and return it to the pan it was cooked in. Pour sauce into macaroni and add tomatoes and green chilies and chicken. Stir to combine and serve. Simple Lettuce Wedge Salad Iceberg Lettuce, 1 head 1 tomato 2-3 strips bacon, crumbled Ranch Dressing Cut the head of lettuce into 3-4 pieces, place one piece on a salad plate. Top with diced tomatoes and bacon pieces. Lightly drizzle with dressing. Serving Suggestion: Simple Lettuce Wedge Salad

7 Thai Peanut Chicken Hands On Time: 20 Minutes Slow Cooker Time: 6 Hours and Minutes 1¼ lbs. boneless, skinless chicken breast ½ red bell pepper, cut into thin strips 1 clove of garlic, minced 2 Tbs. coconut milk 3 Tbs. teriyaki glaze 1 Tbs. champagne vinegar, rice wine vinegar or white wine vinegar ½ tsp. crushed red pepper ¼ cup creamy peanut butter Brown rice, for serving Place the chicken in the slow cooker. Top with the sliced peppers. In a small bowl, whisk together the garlic, coconut milk, teriyaki glaze, vinegar and red pepper. Pour over the chicken and toss to coat. Cook on low for 6 hours. Remove chicken to a cutting board and shred. Whisk peanut butter into the sauce remaining in the slow cooker, until smooth. Return chicken to the slow cooker and toss to coat. Cook for an additional minutes. Serve chicken and peppers over rice. Roasted Zucchini 1-2 zucchini Olive oil Seasoned salt Slice the zucchini and lay it on a baking sheet. Brush with olive oil and sprinkle with seasoned salt. Roast at 425F degrees for minutes. Serving Suggestion: Brown Rice, Roasted Zucchini

8 Chocolate Mocha Pudding Cake Yield: 8-10 Servings Hands On Time: 10 Minutes Hands On Bake Time: Minutes 1 cup flour ½ tsp. salt 1½ tsp. baking powder ½ cup sugar 2 Tbs. plus ¼ cup cocoa powder, divided ½ cup milk 3 Tbs. canola oil 1 cup packed brown sugar 1¾ cups hot coffee Preheat oven to 350. In a medium size bowl, combine flour, salt, baking powder, sugar and 2 Tablespoons cocoa. Stir in milk and oil. Pour into baking dish (I used a 7 x 11). Combine the brown sugar and remaining cocoa. Sprinkle over batter. Pour hot coffee over top (DO NOT STIR). Bake for minutes.