STANDARD PLAN - 08-10-2018 THIS WEEK'S MENU: DAY 1 Slow Cooker Chicken Teriyaki Bowls Jello Lemon Bars DAY 2 Million Dollar Casserole DAY 3 Standard Family Mexican Grilled Salmon Greek Pasta Salad DAY 4 DAY 5 DAY 6 DAY 7 Sausage and Cheese Grilled Lemon Chicken LEFTOVERS Standard Family Slow Stuffed Shells Recipe Cooker Beef and Broccoli Cheesy Ranch Potatoes Double Chocolate Recipe Coconut Brownies
DAY 1 SLOW COOKER CHICKEN TERIYAKI BOWLS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 6 Hours 5 boneless skinless chicken breasts 1 cup chicken broth 1/2 cup teriyaki sauce 1/3 cup brown sugar 3 teaspoons minced garlic 4 cups cooked rice 2 cups baby carrots (steamed) 2 cups broccoli florets (steamed) 1. Spray slow cooker with nonstick cooking spray and place chicken in bottom. 2. In a medium bowl, whisk together chicken broth, teriyaki sauce, brown sugar and garlic. 3. Pour over chicken. 4. Cover and cook on low for 6-8 hours. 5. Shred chicken in slow cooker once cooked. 6. Place cooked rice in individual bowls. Top with chicken, extra sauce from slow cooker and steamed vegetables.
JELLO LEMON BARS D E S S E R T Serves: 15 Prep Time: 10 Minutes Cook Time: 35 Minutes 1 (18.25 ounce) package yellow cake mix 1 (3 ounce) package lemon Jell-O gelatin 4 eggs 3/4 cup water 3/4 cup vegetable oil Icing 2 cups of powdered sugar 2 lemons (juiced) 2 Tablespoons butter (melted) 1. Preheat oven to 350 degrees. 2. Mix together the cake mix, jello mix, eggs, water and oil. Beat on medium speed until well blended. 3. Spray a 9 13 inch glass pan with non-stick spray and pour your batter into pan. 4. Bake for 35 to 40 minutes or until a toothpick comes out clean. 5. As soon as you remove it from the oven, poke holes all over the cake with the end of a wooden spoon. 6. Prepare the icing while the cake is cooking so you can pour the icing over the cake while it is still warm out of the oven. Icing 7. Mix together powdered sugar, lemon juice, and melted butter. 8. Pour the frosting over the cake while it is still warm from the oven. That way the frosting will seep into the cake. 9. You can serve it warm or cold.
DAY 2 MILLION DOLLAR CASSEROLE M A I N D I S H Serves: 10 Prep Time: 20 Minutes Cook Time: 45 Minutes 8 ounces spaghetti noodles (uncooked) 1 (8 ounce) package cream cheese 1/4 cup sour cream 1 (8 ounce) package cottage cheese 1 pound ground beef (you could also use ground turkey) 1 (26 ounce) jar spaghetti sauce 1/4 cup butter (softened) 1 cup shredded cheddar cheese 1. Preheat oven to 350 degrees. 2. Cook noodles as directed on the package. 3. While your noodles are boiling, mix together the cream cheese, sour cream and cottage cheese in a mediumsized bowl until smooth (there might be a couple of bumps from the cottage cheese, but but make sure it's all mixed together well). 4. Place ground beef in a large skillet and brown until completely cooked through. Drain grease well. 5. Pour spaghetti sauce over the meat and mix well. 6. Spray a 9 x 13 inch pan with cooking spray. 7. Layer half of the cooked noodles in the bottom of the dish. Pour the creamy cheese mixture on top of the noodles and spread it around evenly 8. Add the rest of your noodles and put a few slices of butter on top of those noodles. Pour the red sauce and meat on top and again spread it all over. 9. Cook casserole uncovered for 30 minutes. Remove the casserole from the oven, top with cheese, and return to the oven to cook for 15 more minutes. 10. Serve warm
DAY 3 STANDARD FAMILY MEXICAN GRILLED SALMON M A I N D I S H Serves: 6 Prep Time: 12 Minutes Cook Time: 8 Minutes 1 1/2 teaspoons chili powder 1 1/2 teaspoons cumin 1 1/2 teaspoons paprika 3/4 teaspoon onion powder 3 teaspoons garlic salt 3/4 teaspoon salt 3/4 teaspoon pepper 1 1/2 Tablespoons olive oil 2 limes (juiced) 6 (4 ounce) skinless salmon fillets 1. Preheat grill to medium heat. 2. In a medium small bowl, whisk together chili powder, cumin, paprika, onion powder, garlic salt, salt, pepper, olive oil and lime juice. 3. Brush salmon pieces with the spiced mixture 4. Place on grill and flip every three minutes until the center of the fish is flaky and cooked all the way through. 5. Continue basting the fish with the spice mixture with every flip of the fish.
GREEK PASTA SALAD S I D E D I S H Serves: 12 Prep Time: 15 Minutes Cook Time: 10 Minutes 1 (16 ounce) package bow-tie pasta 2 cucumbers (sliced and quartered) 2 cups grape tomatoes (halved) 1 (6 ounce) package feta cheese crumbles 1 (6.3 ounce) bottle Kalamata olives (quartered) 1/2 red onion (thinly sliced) 1 cup Greek vinaigrette dressing (I used Cardini's brand) 1/2 cup shredded parmesan cheese 1. Cook pasta according to package directions just until tender. Drain pasta and run cold water over it. Drain well and and let cool while preparing the rest of the recipe. 2. In a large bowl combine cooled pasta, cucumbers, tomatoes, feta cheese, olives, and onion in a large bowl. Add Greek dressing and toss until well coated. Top with shredded parmesan cheese.
DAY 4 SAUSAGE AND CHEESE STUFFED SHELLS RECIPE M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 55 Minutes 1 pound Italian sausage 1 onion (diced) 1 (10 ounce) package frozen spinach (thawed and squeezed dry) 1 (8 ounce) package cream cheese 1 egg (lightly beaten) 2 cups shredded mozzarella cheese (divided) 2 cups shredded cheddar cheese 1 cup low-fat cottage cheese 1 cup grated Parmesan cheese 1/4 teaspoon salt 1/4 teaspoon pepper 24 jumbo pasta shells (cooked and cooled) 1 (26 ounce) jar pasta sauce 1. Preheat oven to 350 degrees F. 2. Spray a 9 x 13 inch baking pan with nonstick cooking spray. 3. Brown sausage and onion over medium heat in a large saucepan; when meat is no longer pink, drain grease. 4. Transfer meat to a large bowl. Add in the spinach, cream cheese and egg; stir well. 5. Add 1 cup mozzarella cheese, all the cheddar cheese, cottage cheese, Parmesan cheese, salt, and pepper and mix until well combined. 6. Stuff pasta shells with sausage mixture and place stuffed shell in prepared pan. Once all the shells are stuffed, spoon the sauce over the shells. 7. Cover with foil and bake for 45 minutes. 8. Uncover and sprinkle with remaining mozzarella cheese. 9. Bake 5-10 minutes longer or until bubbly and cheese is melted. 10. Let stand for 5 minutes before serving.
DOUBLE CHOCOLATE COCONUT BROWNIES D E S S E R T Serves: 20 Prep Time: 40 Minutes Cook Time: 45 Minutes 1 (15.25 ounce) fudge brownie mix 1/2 cup canola oil 1/4 cup water 3 eggs 1/2 cup milk chocolate chips (or semi sweet) 1/2 cup white baking chips 1/2 cup chopped walnuts 1 (14 ounce) can sweetened condensed milk 2 1/2 cups flaked coconut (sweetened) Frosting: 1/4 cup butter (softened) 1/4 cup evaporated milk 2 Tablespoons cocoa 2 cups powdered sugar 1 teaspoon vanilla 1. Beat brownie mix, oil, water and eggs on medium speed in a large bowl until blended. 2. Then stir in chocolate chips, white chips, and walnuts. 3. Pour into a greased 9 x 13 inch baking pan. (I used a glass pan) 4. Bake at 350 degrees for 20 minutes. Remove from oven. 5. Combine sweetened condensed milk and coconut in a medium sized bowl. 6. Spread over the top of the brownies very carefully. I dropped by spoonfuls all over the top of the brownie mixture and spread it gently. 7. Bake for 20-25 minutes longer or until center is set. Your coconut will start to brown, don't let it get too brown or burnt. 8. Cool completely. 9. Combine all frosting ingredients in a mixing bowl. Beat until smooth. Spread over the cooled brownies.
DAY 5 GRILLED LEMON CHICKEN M A I N D I S H Serves: 6 Prep Time: 4 Hours 10 Minutes Cook Time: 12 Minutes 1/2 cup fresh lemon juice 1/4 cup soy sauce 1/4 cup olive oil 2 teaspoons minced garlic 1/2 teaspoon ground ginger 1/2 teaspoon onion powder 1/4 teaspoon red pepper flakes 6 boneless skinless chicken breasts 1. Mix together lemon juice, soy sauce, olive oil, garlic, ginger, onion powder and red pepper flakes together in a gallon sized Ziploc bag. 2. Add chicken to marinade and seal bag closed. 3. Place bag in fridge and let chicken marinate for 4-6 hours (or overnight). 4. Remove chicken from bag and discard marinade. 5. Place chicken on grill heated to medium-high, cooking 5-6 minutes on each side or until the internal temperature is 165 degrees F. 6. Serve hot.
CHEESY RANCH POTATOES RECIPE S I D E D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 45 Minutes 4 large baking potatoes 4 ounces cream cheese (softened) 1/4 cup sour cream 1/4 cup yellow onion (finely chopped) 1 cup shredded Colby Jack cheese (divided) 5 slices cooked bacon (crumbled and divided) 1/4 teaspoon salt 1/2 cup milk 1 (1 ounce) package dry ranch dressing mix 4 green onions (finely chopped) 1. Wash and pierce potatoes in several places with a fork. Microwave on high 10 minutes until tender. Set aside to cool slightly. 2. Preheat oven to 350 degrees. Grease an 11 x 7 inch baking pan. 3. Combine cream cheese and sour cream in a large bowl; beat until smooth. 4. Add yellow onion, half of the cheese, half of the bacon bits and salt. Mix well. 5. When potatoes are cool enough to handle, cut in half. Scoop out pulp and mash potatoes. 6. Then add to the cream cheese mixture. Beat with a mixer. Stir in milk, dry ranch dressing mix, and mix well. 7. Spread potato mixture in prepared pan. Bake uncovered 30 minutes. Remove from oven, sprinkle with remaining cheese, bacon pieces, and green onions. Bake 5 minutes longer, or until cheese melts.
DAY 7 STANDARD FAMILY SLOW COOKER BEEF AND BROCCOLI M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 8 Hours 3 pounds boneless beef chuck roast (cut into thin strips) 1 1/2 cups beef broth (I used reduced sodium) 3/4 cup soy sauce (I used reduced sodium) 1/2 cup brown sugar 1 1/2 Tablespoons sesame oil 4 1/2 teaspoons minced garlic 3 Tablespoons cornstarch 3 Tablespoons cold water 5 cups fresh broccoli (cut into bite-sized pieces) 4 cups cooked rice 1. Spray slow cooker with non-stick cooking spray. 2. Place beef strips inside slow cooker. 3. In a medium bowl, mix beef broth, soy sauce, brown sugar, sesame oil, and garlic together. Pour over the beef strips in the slow cooker and cook on low heat for 6-8 hours (the beef will be so tender that it will fall apart when you touch it). 4. In a small bowl, mix together cornstarch and cold water. Mix in with the beef and liquid that is in the slow cooker. Add broccoli pieces to the slow cooker, put the lid back on, and cook for an additional 30 minutes on high heat. 5. Stir well and serve over hot cooked rice.
SHOPPING LIST PRODUCE 2 Cups Baby Carrots 2 Cups Broccoli Florets 2 Cucumbers 5 Cups Fresh Broccoli 1/2 Cup Fresh Lemon Juice 2 Cups Grape Tomatoes 4 Green Onions 4 Large Baking Potatoes 2 Lemons 2 Limes 1 Onion 1/2 Red Onion 1/4 Cup Yellow Onion CANS/SAUCES 1 1/2 Cups Beef Broth 1 Cup Chicken Broth 1 (6.3 Ounce) Bottle Kalamata Olives 1 (26 Ounce) Jar Pasta Sauce 1 Cup Soy Sauce 1 (26 Ounce) Jar Spaghetti Sauce 1/2 Cup Teriyaki Sauce MEAT 3 Pounds Boneless Beef Chuck Roast 11 Boneless Skinless Chicken Breasts 1 Pound Ground Beef 1 Pound Italian Sausage 6 (4 Ounce) Skinless Salmon Fillets 5 Slices Cooked Bacon DRY GOODS 1 (16 Ounce) Package Bow-tie Pasta 8 Cups Cooked Rice 24 Jumbo Pasta Shells 8 Ounces Spaghetti Noodles
BAKING GOODS 1 Cup Brown Sugar 1/2 Cup Canola Oil 1/2 Cup Chopped Walnuts 2 Tablespoons Cocoa 3 Tablespoons Cornstarch 1/4 Cup Evaporated Milk 2 1/2 Cups Flaked Coconut 1 (15.25 Ounce) Fudge Brownie Mix 1 (3 Ounce) Package Lemon Jell-O Gelatin 1/2 Cup Milk Chocolate Chips 5 2/3 Tablespoons Olive Oil 4 Cups Powdered Sugar 1 (14 Ounce) Can Sweetened Condensed Milk 1 Teaspoon Vanilla 3/4 Cup Vegetable Oil 1/2 Cup White Baking Chips 1 (18.25 Ounce) Package Yellow Cake Mix DAIRY/FROZEN 2/3 Cup Butter 3 Tablespoons Cold Water 1 (8 Ounce) Package Cottage Cheese 2 (8 Ounce) Packages, 4 Cream Cheese Ounces 1 (6 Ounce) Package Feta Cheese Crumbles 1 (10 Ounce) Package Frozen Spinach 1 Cup Grated Parmesan Cheese 1 Cup Low-fat Cottage Cheese 1/2 Cup Milk 3 Cups Shredded Cheddar Cheese 1 Cup Shredded Colby Jack Cheese 2 Cups Shredded Mozzarella Cheese 1/2 Cup Shredded Parmesan Cheese 1/2 Cup Sour Cream DAIRY/FROZEN 1 Cup Water 8 Eggs Spices 1 1/2 Teaspoons Chili Powder 1 1/2 Teaspoons Cumin 1 (1 Ounce) Package Dry Ranch Dressing Mix 3 Teaspoons Garlic Salt 1/2 Teaspoon Ground Ginger 3 1/3 Tablespoons Minced Garlic 2 Teaspoons Onion Powder 1 1/2 Teaspoons Paprika 1 Teaspoon Pepper 1/4 Teaspoon Red Pepper Flakes 2 Teaspoons Salt MISC. 1 Cup Greek Vinaigrette Dressing 1 1/2 Tablespoons Sesame Oil