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 DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS Plan-Southwest Pasta Plan-Family Favorite Plan-Pineapple Grilled Bake Taco Salad Chicken Plan-Butternut Squash Plan-Vegetable Kabobs Bake
DAY 1 EASY BAKED SALMON M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 236 Fat: 14 Carbohydrates: 5.2 Protein: 26.3 Fiber: 2.3 Saturated Fat: 4.7 Sodium: 203 Sugar: 1.6 Cholesterol: 60 1 large salmon fillet 1 (10 ounce) bag frozen brussels sprouts (steamed) 1 bunch asparagus 2 Tablespoons olive oil Garlic salt Salt and pepper, to taste Fish seasoning 2 Tablespoons butter 1. Place the salmon skin side down in the middle of the pan. 2. Cook brussels sprouts as directed on the package. Once they are cooked put them on one side of the salmon in the pan. 3. Place uncooked asparagus on the other side of the of the salmon. 4. Drizzle olive oil over both vegetables and sprinkle with garlic salt. 5. Sprinkle your salmon with salt, pepper, garlic salt, and fish seasoning. 6. Cut your butter into small pieces and place it on top of salmon. 7. Bake at 400 degrees F for 20 minutes, or until cooked through.
DAY 2 SMALLER FAMILY HEALTHY PLAN-ROASTED VEGGIE PASTA SALAD M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 316 Fat: 7.5 Carbohydrates: 50 Protein: 11.3 Saturated Fat: 1.5 Sodium: 465 Sugar: 8.7 Cholesterol: 51 1/2 cup chopped zucchini 1/4 cup chopped red onion 1/2 cup chopped yellow squash 1 small bunch asparagus (chopped) 1/2 cup chopped red pepper salt and pepper, for taste 8 ounces whole wheat rotini pasta 6 ounces balsamic vinaigrette dressing 1. Preheat oven to 350 degrees and line baking sheet with tinfoil. Spread out chopped vegetables on tin foil and sprinkle with salt and pepper. Roast vegetables for 12-15 minutes or until softened and beginning to brown. 2. While vegetables are cooking, prepare pasta according to box directions. In a large bowl, toss together pasta and cooked vegetables. 3. Pour balsamic dressing over salad and toss until all vegetables and noodles are coated. Feel free to add more or less dressing to your liking. Serve immediately or store in refrigerator.
SMALLER HEALTHY PLAN-DARK CHOCOLATE TRAIL MIX D E S S E R T Serves: 4 Prep Time: 5 Minutes Cook Time: Calories: 303 Fat: 18.9 Carbohydrates: 30.5 Protein: 8.9 Fiber: 3.4 Saturated Fat: 1.1 Sodium: 109 Sugar: 16.7 1 cup walnuts 1 cup mini pretzels 1/2 cup raisins 1/2 cup golden raisins 1/2 cup dark chocolate pieces 1. In a large bowl, mix together walnuts, mini pretzels, raisins, golden raisins, and dark chocolate pieces.
DAY 3 SMALLER FAMILY HEALTHY PLAN-KOREAN BBQ CHICKEN AND BROCCOLI M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 35 Minutes Calories: 379 Fat: 2.7 Carbohydrates: 47.3 Protein: 36.9 Fiber: 2 Saturated Fat: 0.1 Sodium: 866 Sugar: 26.4 Cholesterol: 81 4 boneless skinless chicken breasts 1/2 cup white sugar 1 cup soy sauce 1 cup water 1 teaspoon onion powder 1 teaspoon minced garlic 1 teaspoon ground ginger 1 tablespoon lemon juice 1 teaspoon red pepper flakes 1/2 tablespoon corn starch 2 cups Steamed broccoli 2 cups cooked brown rice 1. Preheat oven to 350 degrees. 2. Cut chicken into bite-sized pieces and spread out in a single layer in greased 9x9" baking pan. 3. In a medium saucepan over high heat, whisk together the sugar, soy sauce, water, onion powder, garlic, and ground ginger. Bring to a boil. Reduce heat to low and simmer 5 minutes. 4. Remove mixture from heat and whisk in lemon juice and red pepper flakes. 5. Pour mixture over chicken. Cover pan with foil and bake for about 35 minutes, stirring halfway through to make sure chicken is evenly covered with sauce. 6. When finished cooking, drain 1/2 cup of the juices into a saucepan. Place saucepan over medium-high heat and slowly mix in cornstarch until mixture thickens into a sauce. 7. Add steamed broccoli to chicken in the pan and mix gently. 8. Serve over cooked rice and drizzle thickened sauce over the top.
DAY 4 SMALLER FAMILY HEALTHY PLAN-SOUTHWEST PASTA BAKE M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 30 Minutes Calories: 402 Fat: 8.4 Carbohydrates: 59.6 Protein: 30.5 Fiber: 11 Saturated Fat: 1.5 Sodium: 692 Sugar: 7.4 Cholesterol: 60 1/2 pound ground Turkey 1 1/2 teaspoons minced garlic 1/4 cup chopped onion 3/4 cup salsa 1/2 (8 ounce) can tomato paste 1/2 (12 ounce) can tomato sauce 1 cup fresh spinach 1/2 cup frozen yellow corn 1/2 (15 ounce) can black beans (drained and use half of can) 1/2 Tablespoon taco seasoning mix 1/2 (16 ounce) box whole wheat penne pasta 1/2 cup shredded mozzarella cheese 1. Preheat the oven to 350 degrees. 2. Heat a large skillet over medium heat. Add your ground turkey, garlic, and onion and cook until meat is browned and onions are soft. Drain grease. Then add salsa, tomato paste, and tomato sauce to the meat mixture. 3. Cook for a 2 minutes then add your spinach, corn, black beans and taco seasoning and cook for another 2 minutes. 4. In a separate pan, cook your pasta per package instructions. 5. In a 9 x 9 inch pan, add your noodles and meat sauce and mix well. 6. Bake for 20 minutes, sprinkle shredded mozzarella over top of the dish and continue baking for 5 more minutes.
SMALLER FAMILY HEALTHY PLAN-BUTTERNUT SQUASH BAKE S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 50 Minutes Calories: 148 Fat: 7.7 Carbohydrates: 15.4 Protein: 5.9 Fiber: 1.6 Saturated Fat: 4.7 Sodium: 319 Sugar: 2 Cholesterol: 20 1 small butternut Squash 2 Tablespoons butter (melted) 2 cloves of garlic (minced) 1/2 cup Italian bread crumbs 1/3 cup grated Parmesan cheese Salt and pepper to taste 1. Preheat oven to 375 degrees. 2. Grease a 9 x 9" pan and set aside. 3. Wash and peel squash 4. Slice squash vertically down the center and remove seeds. 5. Slice squash halves into 1/2 inch slices 6. Arrange slices into rows in pan, like pictured. 7. In a small bowl, combine butter, garlic, breadcrumbs, and parmesan cheese. 8. Sprinkle mixture over squash making sure each one is coated with cheese and breadcrumb mixture. 9. Sprinkle with salt and pepper. 10. Bake for 45-50 minutes, or until squash is cooked all the way through and topping begins to golden.
DAY 5 SMALLER FAMILY HEALTHY PLAN-FAMILY FAVORITE TACO SALAD M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 509 Fat: 34 Carbohydrates: 29.3 Protein: 25.2 Fiber: 9.5 Saturated Fat: 12.6 Sodium: 1123 Sugar: 9.8 Cholesterol: 83 3/4 pound ground beef 1/2 package low sodium taco seasoning mix 1/2 (16 ounce) can chili beans (drained) 1/2 (16 ounce) bottle light Catalina salad dressing 1/4 cup water 1/2 head iceberg lettuce (chopped) Toppings: 1/2 cup shredded medium cheddar cheese 1 tomato (diced) 1 avocado (diced) 1/2 cup sliced olives 1/2 cup light sour cream 1/2 cup salsa 1. In a large skillet over medium-high heat, brown the ground beef and drain excess grease. 2. Stir in the taco seasoning, chili beans, 3/4 cup of Catalina dressing, and water. 3. Bring to a boil, reduce heat and simmer for 15 minutes. 4. Set out meat mixture, lettuce, chips, and all other taco toppings. 5. Top with Catalina dressing.
DAY 7 SMALLER FAMILY HEALTHY PLAN-PINEAPPLE GRILLED CHICKEN M A I N D I S H Serves: 4 Prep Time: 4 Hours Cook Time: 10 Minutes Calories: 211 Fat: 1.6 Carbohydrates: 22.7 Protein: 27.4 Fiber: 1.1 Sodium: 980 Sugar: 18.9 Cholesterol: 65 1/2 cup lemon lime soda 1/2 (20 ounce) can crushed pineapple (do not drain) 1/4 cup soy sauce 1/4 cup brown sugar 4 boneless skinless chicken breasts 1. In a large mixing bowl, combine soda, pineapple, soy sauce and brown sugar. Mix until sugar dissolves. 2. Add chicken to marinade. 3. Cover and refrigerate for at least 4 hours or overnight. 4. Remove chicken from fridge and preheat grill to medium high heat. 5. Grill the chicken for a couple of minutes on each side, until the chicken is no longer pink and reaches an internal temperature of 165 degrees.
SMALLER FAMILY HEALTHY PLAN-VEGETABLE KABOBS S I D E D I S H Serves: 4 Prep Time: 30 Minutes Cook Time: 10 Minutes Calories: 44 Fat: 1.3 Carbohydrates: 7.9 Protein: 1.4 Fiber: 1.6 Saturated Fat: 0.2 Sodium: 6 Sugar: 4.9 Cholesterol: 2 1 red bell pepper (chopped into large pieces) 1 green bell pepper (chopped into large pieces) 1/2 cup fresh mushrooms 1/2 zucchini (chopped into large pieces) 1/2 yellow zucchini squash (chopped into large pieces) 1/2 cup cherry tomatoes 1/2 red onion (chopped into large pieces) 1 cup Italian dressing Wooden skewers 1. Place all vegetables in a large bowl. Pour the dressing on them and mix until all vegetables are evenly coated. Cover with plastic wrap and let marinade in the fridge for at least 30 minutes (I left mine for about 2 hours). 2. Remove vegetables from marinade (save your marinade) and thread onto skewers. If using wooden skewers, let them soak in water for about 30 minutes to prevent burning. 3. Heat grill to medium high heat and place skewers on top of grill. Cook vegetables until the grill marks start to show (about 10 minutes), rotating vegetables occasionally. If desired, baste with additional marinade.
SHOPPING LIST PRODUCE 1 Avocado 1/2 Cup Cherry Tomatoes 1/4 Cup Chopped Onion 1/4 Cup Chopped Red Onion 1/2 Cup Chopped Red Pepper 1/2 Cup Chopped Yellow Squash 1/2 Cup Chopped Zucchini 2 Cloves Of Garlic 1/2 Cup Fresh Mushrooms 1 Cup Fresh Spinach 1 Green Bell Pepper 1/2 Head Iceberg Lettuce 1 Tablespoon Lemon Juice 1 Tablespoon Minced Garlic 1 Red Bell Pepper 1/2 Red Onion 1 Small Butternut Squash 2 Cups Steamed Broccoli 1 Tomato 1/2 Yellow Zucchini Squash 1/2 Zucchini 2 Bunches Asparagus MISC. 6 Ounces Balsamic Vinaigrette Dressing 1 Cup Italian Dressing 1/2 Cup Lemon Lime Soda 1/2 (16 Ounce) Bottle Light Catalina Salad Dressing 2 Tablespoons Olive Oil Wooden Skewers CANS/SAUCES 1/2 (15 Ounce) Can Black Beans 1/2 (16 Ounce) Can Chili Beans 1/2 (20 Ounce) Can Crushed Pineapple 1 1/4 Cups Salsa 1/2 Cup Sliced Olives 1 1/4 Cups Soy Sauce 1/2 (8 Ounce) Can Tomato Paste 1/2 (12 Ounce) Can Tomato Sauce MEAT 8 Boneless Skinless Chicken Breasts 3/4 Pound Ground Beef 1/2 Pound Ground Turkey 1 Large Salmon Fillet BAKING 1/4 Cup Brown Sugar 1/2 Tablespoon Corn Starch 1/2 Cup Dark Chocolate Pieces 1/2 Cup White Sugar DAIRY/FROZEN 4 Tablespoons Butter 1 (10 Ounce) Bag Frozen Brussels Sprouts 1/2 Cup Frozen Yellow Corn 1/3 Cup Grated Parmesan Cheese 1/2 Cup Light Sour Cream 1/2 Cup Shredded Medium Cheddar Cheese 1/2 Cup Shredded Mozzarella Cheese
DRY GOODS 2 Cups Cooked Brown Rice 1/2 Cup Golden Raisins 1/2 Cup Italian Bread Crumbs 1/2 Package Low Sodium Taco Seasoning Mix 1 Cup Mini Pretzels 1/2 Cup Raisins 1/2 Tablespoon Taco Seasoning Mix 1 Cup Walnuts 1/2 (16 Ounce) Box Whole Wheat Penne Pasta 8 Ounces Whole Wheat Rotini Pasta SPICES Fish Seasoning Garlic Salt 1 Teaspoon Ground Ginger 1 Teaspoon Onion Powder 1 Teaspoon Red Pepper Flakes