HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green Bean Casserole without Healthy Plan Chili Mac Skillet Condensed Soup DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Healthy Plan - Baked LEFTOVERS Healthy Plan Grilled Cauliflower Crust Pizza Spaghetti Chicken Avocado Wraps Healthy Plan 5 Ingredient Healthy Fudge
DAY 1 HEALTHY PLAN - ASIAN GLAZED CHICKEN DRUMSTICKS M A I N D I S H Serves: 6 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 12 medium chicken drumsticks (skin removed) 1 1/2 cups water 1 tablespoon Sriracha hot sauce (more or less to taste) 3/4 cup balsamic vinegar 3/4 cup reduced sodium soy sauce 6 teaspoons sugar 5 cloves garlic (crushed) 1 teaspoon ginger (grated) 3 green onions (chopped) 1 1/2 teaspoons sesame seeds 1. In a 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 PLAN PARMESAN ORZO S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 148 Fat: 8 Carbohydrates: 11.5 Protein: 8.3 Fiber: 0.5 Saturated Fat: 5.1 Sodium: 221 Sugar: 0.2 Cholesterol: 24 2 Tablespoons butter 1 cup orzo pasta (uncooked) 1 (14.5 ounce) can low sodium chicken broth 1/2 cup grated Parmesan cheese 1 Tablespoon dried basil Salt and pepper (to taste) 1. Melt butter in skillet over medium-high heat. Add pasta and saute until lightly browned (about 3-5 minutes). 2. Stir in chicken stock and bring to a boil. Reduce heat to simmer, then cover and let it cook (stirring occasionally) until liquid is absorbed and orzo is tender, about 10-12 minutes. 3. Mix in Parmesan cheese, basil, and salt and pepper. Serve warm.
DAY 2 HEALTHY PLAN SLOW COOKER MAPLE GLAZED HAM M A I N D I S H Serves: 10 Prep Time: 6 Minutes Cook Time: 6 Hours Calories: 243 Fat: 8 Carbohydrates: 28.5 Protein: 16 Saturated Fat: 3 Sodium: 656 Sugar: 18.8 Cholesterol: 40 1 (7-10 pound) precooked, bone-in spiral cut ham 1/2 cup honey Dijon mustard 1/2 cup pure maple syrup 1/2 cup brown sugar 1. Spray slow cooker with nonstick cooking spray and place ham inside (you will need at least a 6-8 quart slow cooker). 2. In a small bowl, whisk together mustard, maple syrup and brown sugar. 3. Pour mixture over the top of ham and cover slow cooker. 4. Cook on low for 4-6 hours or high for 2-3 hours. 5. Note: Nutrition facts were taken using an 8 pound ham. Nutrition will vary depending on how much of the glaze is consumed. 6. Tip: If your ham is too big to put the lid on your slow cooker follow these steps. 7. Take 2 or 3 sheets of heavy duty aluminum foil (if you have it regular foil will also work). 8. Cover the ham so that foil hangs down over all sides of the slow cooker and there aren't any openings in the foil. 9. Crimp the foil to the slow cooker rim and work your way all the way around, making sure it's as tight a seal as you can manage.
HEALTHY PLAN HOMEMADE GREEN BEAN CASSEROLE WITHOUT CONDENSED SOUP S I D E D I S H Serves: 10 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 152 Fat: 10.6 Carbohydrates: 11.1 Protein: 5.2 Fiber: 3.6 Saturated Fat: 6.6 Sodium: 201 Sugar: 2.8 Cholesterol: 26 2 pounds fresh green beans (rinsed and trimmed) 1 (8 ounce) package fresh sliced mushrooms 3 Tablespoons butter 1 onion (diced) 1 Tablespoon fresh parsley 2 Tablespoons whole wheat flour 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup milk 1 cup sour cream 1/2 cup shredded cheddar cheese 1 (2.8 ounce) container french fried onions- optional 1. Preheat oven to 350 degrees F. 2. Fill a large saucepan with water and bring to a boil over high heat. Add beans to boiling water and let boil for 5 minutes. Drain beans and add mushrooms then set aside. 3. Melt butter in a large skillet over medium heat. Add onion and parsley and cook for a few minutes until onion is tender. 4. Whisk in flour, salt and pepper until well combined then gradually whisk in milk, stirring constantly to avoid lumps. 5. Whisk in sour cream and continue stirring over medium heat until sauce begins to bubble. 6. Fold in green beans and mushrooms until evenly coated. Add half the cheese and fried onions and mix until well combined. 7. Pour green bean mixture into a 9x13-inch baking dish sprayed with nonstick cooking spray. 8. Sprinkle remaining cheese and onions (if using) on top. 9. Bake for 15-20 minutes or until cheese is melted. 10. Note: Nutrition facts are calculated without the optional fried onion topping.
DAY 3 HEALTHY PLAN CHILI MAC SKILLET M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 314 Fat: 11.3 Carbohydrates: 20.1 Protein: 31.8 Fiber: 4.3 Saturated Fat: 5.8 Sodium: 690 Sugar: 4.2 Cholesterol: 87 1 pound ground turkey (or ground beef) 1 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 whole wheat elbow macaroni 1/3 cup water 1/2 teaspoon garlic salt 1 Tablespoon ketchup 1 Tablespoon Worcestershire sauce 1 cup shredded cheddar cheese 1. In a large skillet pan, brown ground turkey and diced onions until turkey is fully cooked. Drain and return to skillet. 2. Add in beans, tomato sauce, diced tomatoes with green chilis, uncooked macaroni, water, garlic salt, ketchup, and Worcestershire sauce. Bring contents of pan to a boil, then reduce heat to medium-low. 3. Cover with lid and simmer for about 20 minutes or until macaroni starts to get tender, stirring often. 4. Sprinkle with cheese, then cover with lid and let cheese melt.
DAY 4 HEALTHY PLAN CAULIFLOWER CRUST PIZZA M A I N D I S H Serves: 8 Prep Time: 20 Minutes Cook Time: 18 Minutes Calories: 177 Fat: 9.3 Carbohydrates: 9.8 Protein: 14.2 Fiber: 1.8 Saturated Fat: 4.8 Sodium: 779 Sugar: 3 Cholesterol: 103 4 (10 ounce) bags frozen riced cauliflower (or two cups fresh riced cauliflower) 1 teaspoon salt 4 teaspoons Italian seasoning 2 teaspoons garlic powder 2 cups shredded parmesan cheese 5 cups mozzarella cheese (divided) 4 eggs 1 1/2 cups pizza sauce 32 pepperonis- optional topping 2 green bell pepper- optional topping 2 (4 ounce) cans sliced mushrooms- optional topping 4 Tablespoons sliced olives- optional topping 1. Preheat oven to 425. 2. Steam cauliflower bags according to directions on package and allow them to cool. 3. Using cheesecloth (or dish towel) squeeze moisture out of cauliflower. It's important to squeeze out as much as you can; don't worry about mashing the cauliflower. 4. In a bowl, combine cauliflower, salt, Italian seasoning, garlic powder, parmesan cheese, 2 cups mozzarella cheese, and eggs. Mix until well combined. 5. On two parchment paper lined pans, separate dough into 4 equal pieces. Flatten with each piece into an 8 inch pizza crust (this will make four 8" pizzas). 6. Bake at 425 for 10 minutes, or until the top of the crust begins to golden. 7. Remove from oven and top with pizza sauce and remaining mozzarella cheese. Finish it off with your favorite pizza toppings. 8. Return to the oven for 6-8 minutes or until cheese has melted and begins to bubble. 9. Note: Optional toppings not included in nutritional information
DAY 5 HEALTHY PLAN - BAKED SPAGHETTI M A I N D I S H Serves: 8 Prep Time: 25 Minutes Cook Time: 1 Hour Calories: 481 Fat: 16 Carbohydrates: 44 Protein: 40 Saturated Fat: 8 Sodium: 1120 Sugar: 6 Cholesterol: 161 1 (16 ounce) package whole wheat spaghetti 1 pound lean ground beef 1 medium onion (chopped) 1 (26 ounce) jar spaghetti sauce 1/2 teaspoon seasoned salt 2 eggs 1/3 cup grated Parmesan cheese 5 Tablespoons butter (melted) 2 cups small curd cottage cheese 3 cups shredded mozzarella cheese 1. Cook spaghetti according to package directions. 2. Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the spaghetti sauce and seasoned salt; set aside. 3. In a large bowl, whisk the eggs, Parmesan cheese and butter. Drain spaghetti; add to egg mixture and toss to coat. 4. Place half of the spaghetti mixture in a greased 9x13 inch baking dish. Top with half of the cottage cheese, meat sauce and mozzarella cheese. Repeat layers. 5. Cover and bake at 350 degrees for 40 minutes. Uncover; bake 20-25 minutes longer or until cheese is melted.
DAY 7 HEALTHY PLAN GRILLED CHICKEN AVOCADO WRAPS M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 3 Minutes Calories: 398 Fat: 19 Carbohydrates: 28.1 Protein: 29.5 Fiber: 6.4 Saturated Fat: 6 Sodium: 417 Sugar: 0.8 Cholesterol: 74 3 cups shredded chicken (cooked) 1 1/2 cups pepper jack cheese (shredded) 1 1/2 avocados (diced) 1/2 cup ranch dressing 3 Tablespoons fresh cilantro (roughly chopped) 6 whole wheat tortillas 1. Spread 1/2 cup chicken, 1/4 cup cheese, 1/4 avocado, 1 Tablespoon ranch dressing, and a little bit of cilantro in the middle of a tortilla. Roll up and tuck the ends in, like a burrito. 2. Place the wrap on a grill (I even just used a George Foreman grill - a panini press would also work great) and cook until grill marks appear (about 3-4 minutes). 3. You could also make these wraps without grilling them - both ways are delicious!
HEALTHY PLAN 5 INGREDIENT HEALTHY FUDGE D E S S E R T Serves: 24 Prep Time: 2 Hours 5 Minutes Cook Time: Calories: 15 Fat: 0.4 Carbohydrates: 2.6 Protein: 1.1 Fiber: 0.5 Saturated Fat: 0.1 Sodium: 16 Sugar: 0.9 1 ripe banana 1/4 cup peanut butter powder 1/4 cup unsweetened cocoa powder 1/2 teaspoon vanilla extract 1/2 teaspoon honey 1. In a medium bowl, mix all ingredients together with a fork until completely smooth (you can also put all the ingredients in a food processor). 2. Line a mini muffin tin with liners and spoon fudge mixture into each cup. Chill in the fridge for about 2 hours or until fudge has set up.
SHOPPING LIST Produce 1 1/2 Avocados 5 Cloves Garlic 3 Tablespoons Fresh Cilantro 2 Pounds Fresh Green Beans 1 Tablespoon Fresh Parsley 1 (8 Ounce) Package Fresh Sliced Mushrooms 2 Green Bell Pepper- Optional Topping 3 Green Onions 1 Medium Onion 2 Onion 1 Ripe Banana MISC. 3/4 Cup Balsamic Vinegar 1 (2.8 Ounce) Container French Fried Onions- Optional 1/2 Teaspoon Honey 1/2 Cup Honey Dijon Mustard 1 Tablespoon Ketchup 1/2 Cup Pure Maple Syrup 1/2 Cup Ranch Dressing 1 Tablespoon Sriracha Hot Sauce 1 Tablespoon Worcestershire Sauce Baking Goods 1/2 Cup Brown Sugar 6 Teaspoons Sugar 1/4 Cup Unsweetened Cocoa Powder 1/2 Teaspoon Vanilla Extract 2 Tablespoons Whole Wheat Flour Dairy/Frozen 2/3 Cup Butter 4 (10 Ounce) Bags Frozen Riced Cauliflower 1 Cup Grated Parmesan Cheese 1/2 Cup Milk 5 Cups Mozzarella Cheese 1 1/2 Cups Pepper Jack Cheese 1 1/2 Cups Shredded Cheddar Cheese 3 Cups Shredded Mozzarella Cheese 2 Cups Shredded Parmesan Cheese 2 Cups Small Curd Cottage Cheese 1 Cup Sour Cream
Cans/Sauces 1 (10 Ounce) Can Diced Tomatoes With Green Chilis 1 (14.5 Ounce) Can Low Sodium Chicken Broth 1 (15.5 Ounce) Can Pinto Beans 1 1/2 Cups Pizza Sauce 3/4 Cup Reduced Sodium Soy Sauce 2 (4 Ounce) Cans Sliced Mushrooms- Optional Topping 4 Tablespoons Sliced Olives- Optional Topping 1 (26 Ounce) Jar Spaghetti Sauce Cans/Sauces 1 (8 Ounce) Can Tomato Sauce Spices 1 Tablespoon Dried Basil 2 Teaspoons Garlic Powder 1/2 Teaspoon Garlic Salt 1 Teaspoon Ginger 4 Teaspoons Italian Seasoning 1/4 Teaspoon Pepper 2 Teaspoons Salt 1/2 Teaspoon Seasoned Salt Meat 6 Eggs 1 Pound Ground Turkey 1 Pound Lean Ground Beef 12 Medium Chicken Drumsticks 32 Pepperonis- Optional Topping 1 (7-10 Pound) Precooked, Bone-in Spiral Cut Ham 3 Cups Shredded Chicken Dry Goods 1 Cup Orzo Pasta 1/4 Cup Peanut Butter Powder 1 1/2 Teaspoons Sesame Seeds 3/4 Cup Uncooked Whole Wheat Elbow Macaroni 1 (16 Ounce) Package Whole Wheat Spaghetti 6 Whole Wheat Tortillas