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 DAY 6 DAY 7 LEFTOVERS Smaller Family Menu Plan Slow Cooker Plan - Grilled BBQ Pork Plan-Lemon Butter Ground Turkey Cowboy Salad Tilapia Supper Plan - Honey Grilled Plan Strawberry Peaches Spinach Salad
DAY 1 SMALLER FAMILY HEALTHY PLAN SKINNY CHICKEN ALFREDO M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 436 Fat: 10.1 Carbohydrates: 48.4 Protein: 36.5 Fiber: 6.1 Saturated Fat: 4 Sodium: 537 Sugar: 5.1 Cholesterol: 76 1 1/4 cups low fat milk 2 ounces low fat cream cheese 1 1/2 Tablespoons flour 1/2 teaspoon salt 1/2 Tablespoon butter 1 1/2 teaspoons minced garlic 1/3 cup grated parmesan cheese 2 chicken breasts, cooked and sliced 4 ounces whole wheat fettuccine pasta fresh parsley, for garnish 1. Place milk, cream cheese, flour and salt in a blender and blend until smooth. 2. In a skillet over medium heat, melt butter and saute garlic for 1 minute. 3. Add milk mixture to the pan and stir constantly for 3-5 minutes or until it begins to simmer. 4. Continue stirring over heat for a few minutes until sauce reaches desired thickness. 5. Add cheese and cooked chicken and toss together. 6. Pour over prepared pasta and serve. 7. Garnish with fresh parsley, if desired.
DAY 2 ASIAN BEEF AND SNOW PEAS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 403 Fat: 7.9 Carbohydrates: 40.7 Protein: 39.4 Fiber: 2.1 Saturated Fat: 2.7 Sodium: 1309 Sugar: 18.5 Cholesterol: 101 Beef 2 Tablespoons extra virgin olive oil 1 1/2 cups sliced mushrooms 1 pound beef sirloin (sliced into thin strips) 5 ounces of snow peas 1 cup kale 2 cups cooked brown rice Sauce 1/2 cup soy sauce 4 Tablespoons brown sugar 2 Tablespoons rice vinegar 1/2 teaspoon ginger 1 Tablespoon hoisin sauce 4 cloves garlic, minced 1. In a skillet over medium heat, combine the oil and mushrooms. Stir occasionally and cook for 5 minutes. 2. While mushrooms are cooking, start making the sauce by combining all sauce ingredients in a bowl and whisking until combined. 3. After the mushrooms have cooked, add beef to the skillet and continue flipping occasionally until beef is browned on both sides. 4. Add snow peas and kale to skillet, then slowly pour sauce over the whole skillet. 5. Reduce heat to low and allow sauce to heat up while stirring occasionally for 2 minutes. 6. Serve over brown rice.
DAY 3 SMALLER FAMILY HEALTHY PLAN SKINNY CHICKEN ENCHILADAS M A I N D I S H Serves: 4 Prep Time: 20 Minutes Cook Time: 4 Hours 20 Minutes Calories: 287 Fat: 6.8 Carbohydrates: 31.1 Protein: 24.9 Saturated Fat: 1.8 Sodium: 1075 Sugar: 4 Cholesterol: 53 1/2 pound boneless, skinless chicken breasts 1 cup salsa 1/2 (1 ounce) packet reduced-sodium taco seasoning 1/4 teaspoon garlic powder Salt and pepper (to taste) 4 whole wheat tortillas 1/2 (10 ounce) can red enchilada sauce 1/2 cup reduced-fat shredded cheddar cheese Toppings: 1/2 cup shredded lettuce, optional 1 tomatoes (diced), optional 1/2 avocado (diced), optional 1/4 cup light sour cream, optional 1. Spray slow cooker with nonstick cooking spray. Place chicken in slow cooker, top with salsa, taco seasoning, garlic powder, and salt and pepper. 2. Cook on low heat for 4-6 hours or high heat for 2-3 hours. When finished cooking, shred chicken with 2 forks. 3. Preheat oven to 350 degrees. Place 1/2 cup of chicken mixture on tortilla, roll up, and place in 9 9" baking pan sprayed with nonstick cooking spray. 4. Repeat with remaining tortillas until chicken is gone. 5. Top enchiladas with enchilada sauce and sprinkle with shredded cheese. 6. Bake for 20-25 minutes, or until cheese is melted. 7. Top with optional toppings and serve. 8. Note: Nutrition facts do not include toppings.
SMALLER FAMILY HEALTHY PLAN - HOMEMADE REFRIED BEANS S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 8 Hours Calories: 187 Fat: 1.1 Carbohydrates: 32 Protein: 12.2 Saturated Fat: 0.2 Sodium: 845 Sugar: 1.7 1/2 onion (chopped) 1 1/2 cups dry pinto beans (rinsed) 1/4 fresh jalapeno pepper (seeded and chopped) 1 Tablespoon minced garlic 1 1/2 teaspoons salt 1 teaspoon fresh ground black pepper 1/8 teaspoon cumin 2 1/2 cups water 2 cups low-sodium chicken broth 1. Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker. Pour in the water and chicken broth and stir to combine. 2. Cook on high for 8 hours, adding more water as needed. 3. Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high. 4. Once the beans have cooked, strain them and reserve the liquid. 5. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.
DAY 4 SMALLER FAMILY HEALTHY PLAN SLOW COOKER GROUND TURKEY COWBOY SUPPER M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 6 Hours Calories: 385 Fat: 12.2 Carbohydrates: 37.4 Protein: 30.1 Saturated Fat: 4.2 Sodium: 449 Sugar: 3.8 Cholesterol: 92 1 pound lean ground turkey 3 medium red potatoes (unpeeled) 1/2 onion (diced) 1 1/2 cloves garlic (minced) Salt and pepper (to taste) 1/2 (14 ounce) can chili beans (undrained) 1/2 (14.5 ounce) can diced tomatoes (undrained) 1/2 (15 ounce) can corn (drained) 1/2 (15 ounce) can green beans (drained) 1/8 cup water Optional toppings: 1/2 cup shredded cheddar cheese 1/4 cup light sour cream 1. In a large skillet, brown the ground turkey. While the turkey cooks, dice the potatoes and onion. 2. Spray slow cooker with nonstick cooking spray and add potatoes, onion, and garlic to the bottom of the slow cooker. Top with salt and pepper. 3. Add in the ground turkey, chili beans, tomatoes, corn, and green beans. Pour water over the top and place the lid on the slow cooker. 4. Cook on low for 6-8 hours. Scoop into bowls and top with shredded cheese and sour cream (if desired). 5. Note: Nutrition facts do not include optional ingredients.
DAY 5 SMALLER FAMILY HEALTHY PLAN - GRILLED BBQ PORK SALAD M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 370 Fat: 21 Carbohydrates: 27 Protein: 20 Saturated Fat: 8 Sodium: 551 Sugar: 16 Cholesterol: 69 1 teaspoon paprika 1 teaspoon chili powder 1 teaspoon onion powder 1 teaspoon garlic powder 4 boneless pork loin chops 3/4 cup barbecue sauce 8 cups romaine lettuce (chopped) 1 tomato (diced) 2 carrots (sliced) 1 cucumbers (sliced) 1 bottle favorite salad dressing (optional) 1. Combine paprika, chili powder, onion powder, and garlic powder and sprinkle to coat both sides of the pork chops. Rub spices into the meat to tenderize it a little. 2. Grill pork chops over medium heat for 3 minutes, flip the chops, and grill an additional 3 minutes. Flip over to the first side again and brush each chop with BBQ sauce. Let grill 2 minutes, flip over and brush the other side with sauce. Let grill another 2 minutes or until desired doneness (recommended minimum internal temperature is 145 degrees). 3. Remove chops from grill and cube into bite-sized pieces. 4. Divide lettuce, tomatoes, carrots, and cucumbers onto plates and top with grilled pork chops. If desired, drizzle with favorite salad dressing. 5. Note: Nutrition facts do not include salad dressing.
SMALLER FAMILY HEALTHY PLAN - HONEY GRILLED PEACHES D E S S E R T Serves: 4 Prep Time: 5 Minutes Cook Time: 4 Minutes Calories: 137 Fat: 0.4 Carbohydrates: 35.4 Protein: 1.6 Sodium: 2 Sugar: 33.5 4 peaches 4 tablespoons honey 4 teaspoons cinnamon 1 tablespoon brown sugar 1. Cut the peaches in half and remove the pit. 2. Drizzle peaches with honey, and sprinkle with cinnamon and brown sugar. 3. Place peach flat side down on the grill at medium heat for about 4 minutes. 4. Remove from grill and serve warm.
DAY 7 SMALLER FAMILY MENU PLAN-LEMON BUTTER TILAPIA M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 12 Minutes Calories: 200 Fat: 3.8 Carbohydrates: 8.9 Protein: 32.9 Saturated Fat: 2.1 Sodium: 95 Sugar: 0.3 Cholesterol: 89 1/3 cup flour 1/2 teaspoon salt 1/3 cup melted butter 4 (6 ounce) tilapia fillets Dash of lemon pepper seasoning (to taste) 1 lemon (sliced thick) 2 Tablespoons lemon juice 1. In a small bowl, mix together flour and salt. 2. Heat butter in a large skillet over medium-high heat. 3. Dredge tilapia fillets through flour and sprinkle each with lemon pepper seasoning, then add them to the melted butter in the skillet. Cook for 3-4 minutes on each side until the tilapia is cooked through and flakes easily. Remove from heat and set aside. 4. In the heated butter, add in sliced lemons and cook for 2 minutes on each side, until they start to brown. Add the tilapia back to the skillet and drizzle with lemon juice, cooking for 1-2 more minutes. 5. Serve warm.
SMALLER FAMILY HEALTHY PLAN STRAWBERRY SPINACH SALAD S I D E D I S H Serves: 4 Prep Time: 1 Hour 20 Minutes Cook Time: Calories: 245 Fat: 17.5 Carbohydrates: 21 Protein: 3 Saturated Fat: 2.2 Sodium: 31 Sugar: 16.2 1 Tablespoon sesame seeds 1/2 Tablespoon poppy seeds 2 Tablespoons white sugar 1/4 cup olive oil 2 Tablespoons distilled white vinegar 1/8 teaspoon paprika 1/8 teaspoon Worcestershire sauce dash of fresh ground pepper 1/2 Tablespoon minced onion 5 ounces fresh spinach (rinsed, dried and torn into bite-size pieces) 1/2 quart strawberries (washed and sliced) 2 Tablespoons chopped walnuts 2 Tablespoons bacon bits 1/4 red onion (sliced) 2 Tablespoons feta cheese 1. In a blender, toss in the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce, ground pepper and onion. Blend until the onion is pureed. 2. Pour the dressing into a bowl, cover, and chill for at least an hour. 3. In a large bowl, combine the spinach, strawberries, walnuts, bacon bits, red onion slices and cheese. Toss lightly. Pour dressing over salad right before you are ready to eat it so that the spinach does not wilt. 4. If strawberries are not in season, you can substitute canned mandarin oranges.
SHOPPING LIST PRODUCE 1/2 Avocado, Optional 2 Carrots 1 Cucumbers 1/4 Fresh Jalapeno Pepper Fresh Parsley, For Garnish 5 Ounces Fresh Spinach 1 Cup Kale 1 Lemon 2 Tablespoons Lemon Juice 3 Medium Red Potatoes 1 2/3 Tablespoons Minced Garlic 1/2 Tablespoon Minced Onion 1 Onion 4 Peaches 1/4 Red Onion 8 Cups Romaine Lettuce 1/2 Cup Shredded Lettuce, Optional 1 1/2 Cups Sliced Mushrooms 5 Ounces Snow Peas 1/2 Quart Strawberries 1 Tomato 1 Tomatoes, Optional 5 1/2 Cloves Garlic MEAT 2 Tablespoons Bacon Bits 1 Pound Beef Sirloin 4 Boneless Pork Loin Chops 1/2 Pound Boneless, Skinless Chicken Breasts 2 Chicken Breasts, Cooked And Sliced 1 Pound Lean Ground Turkey 4 (6 Ounce) Tilapia Fillets CANS/SAUCES 3/4 Cup Barbecue Sauce 1/2 (14 Ounce) Can Chili Beans 1/2 (15 Ounce) Can Corn 1/2 (14.5 Ounce) Can Diced Tomatoes 1/2 (15 Ounce) Can Green Beans 1 Tablespoon Hoisin Sauce 2 Cups Low-sodium Chicken Broth 1/2 (10 Ounce) Can Red Enchilada Sauce 1 Cup Salsa 1/2 Cup Soy Sauce 1/4 Teaspoon Worcestershire Sauce BAKING 5 Tablespoons Brown Sugar 7 Tablespoons Flour 2 Tablespoons White Sugar
SPICES 1 Teaspoon Chili Powder 4 Teaspoons Cinnamon 1/4 Teaspoon Cumin SPICES Dash Of Lemon Pepper Seasoning 1 Teaspoon Fresh Ground Black Pepper 2 Teaspoons Garlic Powder 1/2 Teaspoon Ginger 1 Teaspoon Onion Powder 2 Teaspoons Paprika 1/2 Tablespoon Poppy Seeds 1 Tablespoon Salt 1 Tablespoon Sesame Seeds DRY GOODS 2 Tablespoons Chopped Walnuts 2 Cups Cooked Brown Rice 1 1/2 Cups Dry Pinto Beans DRY GOODS 1/2 (1 Ounce) Packet Reduced-sodium Taco Seasoning 4 Ounces Whole Wheat Fettuccine Pasta 4 Whole Wheat Tortillas MISC. 2 Tablespoons Distilled White Vinegar 1 Bottle Favorite Salad Dressing 4 Tablespoons Honey 2 Tablespoons Rice Vinegar 6 Tablespoons Olive Oil DAIRY/FROZEN 2 Tablespoons Feta Cheese 1/3 Cup Grated Parmesan Cheese 1/4 Cup Light Sour Cream 1/4 Cup Light Sour Cream, Optional 2 Ounces Low Fat Cream Cheese 1 1/4 Cups Low Fat Milk 1 Cup Shredded Cheddar Cheese 6 Tablespoons Butter