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 Tacos DAY 3 Smaller Healthy Plan- Chili Mac Skillet DAY 4 DAY 5 DAY 6 DAY 7 Smaller Family Healthy Smaller Family Healthy LEFTOVERS Smaller Family Healthy Plan Skinny Chicken Plan Korean Beef and Plan Smoky Honey Salad Sandwiches Rice Mustard Pork Chops Healthy ABC Chocolate Smaller Family Healthy Pudding Plan Baked Butternut Squash
DAY 1 SMALLER FAMILY HEALTHY PLAN ASIAN GLAZED CHICKEN DRUMSTICKS M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 35 Minutes Calories: 206 Fat: 5.7 Carbohydrates: 8.9 Protein: 27.4 Fiber: 0.6 Saturated Fat: 1.5 Sodium: 1156 Sugar: 5 Cholesterol: 81 8 medium chicken drumsticks (skin removed) 1 cup water 3/4 tablespoon Sriracha hot sauce (more or less to taste) 1/2 cup balsamic vinegar 1/2 cup reduced sodium soy sauce 4 teaspoons sugar 3 cloves garlic (crushed) 1/2 teaspoon ginger (grated) 1 green onion (chopped) 1 teaspoon sesame seeds 1. In a heavy large skillet pan sprayed with non-stick cooking spray, brown chicken on high for 3-4 minutes. Add water, balsamic, soy sauce, sugar, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. 2. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8-10 minutes, until it becomes a thick glaze, turning chicken occasionally (keep an eye on the glaze, you don't want it to burn when it start becoming thick). 3. Transfer chicken to a platter and pour glaze on top. Top with green onions and sesame seeds and serve.
HEALTHY FRIED ZUCCHINI S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 7 Minutes Calories: 49 Fat: 0.6 Carbohydrates: 4.4 Protein: 7.1 Fiber: 1.1 Saturated Fat: 0.2 Sodium: 67 Sugar: 2.7 Cholesterol: 1 2 medium zucchini 6 egg whites 1/4 cup of milk Salt and pepper to taste 1. Heat a skillet to 300 degrees fahrenheit. 2. Cut the zucchini into slices about 1/4 inch thick. 3. Whisk the egg whites, milk and salt and pepper in a small bowl. 4. Once the skillet is hot enough, coat the zucchini in the egg mixture and place on the skillet. 5. Cook the zucchini until brown and a little tender. This will be about 5-7 minutes
DAY 2 SMALLER FAMILY HEALTHY PLAN-BLACK BEAN SWEET POTATO TACOS M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 40 Minutes Calories: 480 Fat: 19 Carbohydrates: 70 Protein: 12 Fiber: 20 Saturated Fat: 4 Sodium: 389 Sugar: 3 Cholesterol: 8 3 medium sweet potatoes (peeled and sliced into one-inch pieces) 2 Tablespoons olive oil (divided) 1/2 teaspoon paprika 1/4 teaspoon salt 1/2 small yellow onion (chopped) 1 1/2 teaspoons ground cumin 1/8 teaspoon chili powder 1 (15 ounce) can black beans (rinsed and drained) 1/4 cup water Salt and pepper, to taste 8 small corn tortillas 1/2 cup guacamole 4 Tablespoons crumbled feta cheese 2 Tablespoons chopped cilantro 1. Preheat the oven to 425 degrees F. 2. Toss the prepared sweet potatoes with 1 Tablespoon olive oil, paprika and salt. Arrange in a single layer and bake for 30 to 40 minutes, tossing halfway through. 3. Warm 1 Tablespoon olive oil in a large saucepan over medium heat. Add the onions and a sprinkle of salt. Cook, stirring occasionally, until the onions have softened (about 5 minutes). 4. Add the cumin and chili powder and cook for about 30 seconds while stirring. 5. Pour in the beans and 1/4 cup water. Stir, cover and reduce heat to a simmer. 6. Cook for 5 minutes, then remove the lid and use the back of a fork or potato masher to mash up at least half of the beans. 7. Remove from heat, stir in salt and pepper, and cover until you're ready to serve. 8. To assemble, spread black beans down the middle of each tortilla, top with sweet potatoes, guacamole, feta cheese and cilantro.
DAY 3 SMALLER HEALTHY PLAN- CHILI MAC SKILLET M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 30 Minutes Calories: 379 Fat: 17 Carbohydrates: 26.2 Protein: 33.8 Fiber: 3.4 Saturated Fat: 6.1 Sodium: 1170 Sugar: 5.7 Cholesterol: 109 3/4 pound ground turkey 1 small onion (diced) 1 (15.5 ounce) can pinto beans (drained) 1 (8 ounce) can tomato sauce 1 (10 ounce) can diced tomatoes with green chilis 3/4 cup uncooked elbow macaroni 1/3 cup water 1/2 teaspoon garlic salt 1 tablespoon ketchup 1 tablespoon Worcestershire sauce 3/4 cup shredded cheddar cheese 1. In a large skillet pan, brown ground beef and diced onions until beef is fully cooked. 2. Drain and return to skillet. 3. Add in beans, tomato sauce, diced tomatoes with green chilis, uncooked macaroni, water, garlic salt, ketchup, and Worcestershire sauce. 4. Bring contents of pan to boiling, then reduce heat to medium-low. 5. Cover with lid and simmer for about 20 minutes or until macaroni starts to get tender, stirring often. 6. Sprinkle with cheese, then cover with lid and let cheese melt. Serve and enjoy!
DAY 4 SMALLER FAMILY HEALTHY PLAN SKINNY CHICKEN SALAD SANDWICHES M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 378 Fat: 9.3 Carbohydrates: 32.3 Protein: 39.4 Fiber: 4.4 Saturated Fat: 3.5 Sodium: 365 Sugar: 11.1 Cholesterol: 69 2 cups cooked, shredded chicken 1/2 cup diced celery 1/2 cup red grapes, halved 1/4 cup dried cranberries 1/4 cup chopped pecans 1/2 cup plain greek yogurt 1 Tablespoon lemon juice 1/2 teaspoon garlic powder Salt and pepper, to taste 8 slices whole wheat bread 4 lettuce leaves 1. In a large mixing bowl, combine chicken, celery, grapes, cranberries and pecans. 2. Fold in greek yogurt and lemon juice. 3. Add garlic powder and salt and pepper, to taste. Mix until well combined. 4. Spread chicken salad onto bread or a sandwich thin. 5. Top with salad and another slice of bread or half of a sandwich thin.
DAY 5 SMALLER FAMILY HEALTHY PLAN KOREAN BEEF AND RICE M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 20 Minutes Calories: 389 Fat: 9.9 Carbohydrates: 36.2 Protein: 37.2 Fiber: 0.9 Saturated Fat: 3 Sodium: 979 Sugar: 18 Cholesterol: 101 1 pound lean ground beef 3 cloves garlic, minced 1 tablespoon sesame oil 1/2 cup brown sugar 1/4 cup soy sauce 1/4 teaspoon ground ginger 1/2 teaspoon crushed red pepper salt and pepper 2 cups cooked brown rice 1 bunch green onions (diced) 1. Heat a large skillet over medium heat and brown beef with garlic in the sesame oil. 2. Drain most of the fat and add brown sugar, soy sauce, ginger, red pepper, salt and pepper. Simmer for a few minutes to blend the flavors. 3. Serve over steamed rice and top with green onions.
HEALTHY ABC CHOCOLATE PUDDING D E S S E R T Serves: 4 Prep Time: 1 Hour 10 Minutes Cook Time: Calories: 242 Fat: 11.1 Carbohydrates: 39.4 Protein: 3.6 Fiber: 8.7 Saturated Fat: 2.7 Sodium: 45 Sugar: 19.2 1 avocado 4 ripe bananas 5 Tablespoons unsweetened cocoa powder 1 Tablespoon honey 1 teaspoon vanilla extract 1/2 teaspoon salt whipped cream, optional topping raspberries, optional topping 1. Peel and pit the avocado. 2. Place all ingredients in a blender and blend until mixed and completely smooth. 3. Pour pudding into serving bowls and cover. Place in the fridge for at least 1 hour to chill and let flavors meld. 4. If desired, top with whipped cream and raspberries when serving (whipped cream and raspberries are not included in nutrition info).
DAY 7 SMALLER FAMILY HEALTHY PLAN SMOKY HONEY MUSTARD PORK CHOPS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 12 Minutes Calories: 290 Fat: 20.4 Carbohydrates: 7.6 Protein: 18.6 Fiber: 0.5 Saturated Fat: 7.5 Sodium: 192 Sugar: 6.6 Cholesterol: 69 4 (6 ounce) pork chops Salt and pepper, to taste 1 Tablespoon liquid smoke 3 Tablespoons Dijon mustard 1 1/2 Tablespoons honey 2 teaspoons minced garlic 1. Sprinkle pork chops generously with salt and pepper, then give them a good dousing of liquid smoke and set pork chops aside. 2. Heat oven broiler to high or preheat grill. Combine mustard, honey and garlic together in a small bowl and set aside. 3. Place pork chops on broiler pan/grill and cook for 4-5 minutes. turn over and cook another 4-5 minutes. You want the internal temperature to be at least 165 degrees (barely pink inside). Do not to overcook because then they become dry and tough. 4. Baste chops with honey mustard mixture and cook an additional minute on each side. 5. Remove from heat and allow to stand a few minutes to seal in the juices.
SMALLER FAMILY HEALTHY PLAN BAKED BUTTERNUT SQUASH S I D E D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 30 Minutes 1 1/2 pounds butternut squash (peeled, seeded, and cut into one-inch cubes) 1 1/2 Tablespoons olive oil 1 1/2 teaspoons minced garlic Salt and pepper, to taste 1. Preheat oven to 400 degrees F. 2. Toss butternut squash with olive oil and garlic in a large bowl. 3. Season with salt and pepper, to taste. 4. Arrange coated squash on a baking sheet. 5. Roast for 25-30 minutes or until squash is tender and lightly browned.
SHOPPING LIST PRODUCE 1 Avocado 1 1/2 Pounds Butternut Squash 2 Tablespoons Chopped Cilantro 1/2 Cup Diced Celery 1 Green Onion 1 Bunch Green Onions 1/2 Cup Guacamole 1 Tablespoon Lemon Juice 4 Lettuce Leaves 3 Medium Sweet Potatoes 2 Medium Zucchini 1 1/3 Tablespoons Minced Garlic Raspberries, Optional Topping 1/2 Cup Red Grapes, Halved 4 Ripe Bananas 1 Small Onion 1/2 Small Yellow Onion 6 Cloves Garlic MISC. 1/2 Cup Balsamic Vinegar 3 Tablespoons Dijon Mustard 2 2/3 Tablespoons Honey 1 Tablespoon Ketchup 1 Tablespoon Liquid Smoke 3 2/3 Tablespoons Olive Oil 1 Tablespoon Sesame Oil CANS/SAUCES 1 (15 Ounce) Can Black Beans 1 (10 Ounce) Can Diced Tomatoes With Green Chilis 1 (15.5 Ounce) Can Pinto Beans 3/4 Tablespoon Sriracha Hot Sauce 1 (8 Ounce) Can Tomato Sauce 1 Tablespoon Worcestershire Sauce 3/4 Cup Reduced Sodium Soy Sauce BAKING 1/2 Cup Brown Sugar 4 Teaspoons Sugar 5 Tablespoons Unsweetened Cocoa Powder 1 Teaspoon Vanilla Extract SPICES 1/4 Teaspoon Chili Powder 1/2 Teaspoon Crushed Red Pepper 1/2 Teaspoon Garlic Powder 1/2 Teaspoon Garlic Salt 1 1/2 Teaspoons Ground Cumin 1/2 Teaspoon Paprika 1 Teaspoon Salt 1 Teaspoon Sesame Seeds 1 Teaspoon Ground Ginger DRY GOODS 1/4 Cup Chopped Pecans 2 Cups Cooked Brown Rice 1/4 Cup Dried Cranberries 8 Slices Whole Wheat Bread 8 Small Corn Tortillas 3/4 Cup Uncooked Elbow Macaroni
MEATS 2 Cups Cooked, Shredded Chicken 3/4 Pound Ground Turkey 1 Pound Lean Ground Beef 8 Medium Chicken Drumsticks 4 (6 Ounce) Pork Chops DAIRY/FROZEN 4 Tablespoons Crumbled Feta Cheese 6 Egg Whites 1/4 Cup Milk 1/2 Cup Plain Greek Yogurt 3/4 Cup Shredded Cheddar Cheese Whipped Cream, Optional Topping