SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter Breakfast Bites DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS Plan Mushroom Plan-Fresh Pesto Pizza Plan-Slow Cooker Asparagus Stir Fry Chinese Pork Chops Cucumber Dill Salad Oven Roasted Broccoli and Cauliflower
DAY 1 SMALLER FAMILY HEALTHY PLAN FIESTA RANCH CHICKEN BURRITOS M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 5 Minutes Calories: 348.8 Fat: 7.9 Carbohydrates: 24.9 Protein: 38.6 Fiber: 12.4 Saturated Fat: 2.4 Sodium: 529 Sugar: 4.4 Cholesterol: 68 1/2 cup plain Greek yogurt 1 Tablespoon Fiesta Ranch Seasoning Mix 4 whole wheat tortillas 1 cup mozzarella cheese 2 cups shredded cooked chicken 1/2 cucumber (diced) 2 Tablespoons cilantro, chopped 1/4 red onion (diced) 1. In a bowl, combine the plain Greek yogurt and the Fiesta Ranch Seasoning Mix, until well combined. 2. Spread the mixture over 4 tortillas 3. Sprinkle the mozzarella cheese on top of the mixture. 4. Down the middle of the tortilla, place your shredded chicken, cucumber pieces, cilantro, and red onion. 5. Roll the tortilla up, tucking in the two ends, so the filling doesn't come out. 6. Preheat the stove to medium heat, and spray your pan with non stick cooking spray. 7. Place the burritos on the prepared pan and cook for 1-2 minutes on each side, or until golden.
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: 335.2 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 foil. Spread out chopped vegetables on foil and sprinkle with salt and pepper. 2. Roast vegetables for 12-15 minutes or until softened and beginning to brown. 3. While vegetables are cooking, prepare pasta according to box directions. 4. In a large bowl toss together pasta and cooked vegetables. 5. Pour balsamic dressing over salad and toss until all vegetables and noodles are coated. 6. Feel free to add more or less dressing to your liking. 7. Serve immediately or store in refrigerator.
DAY 3 SMALLER FAMILY HEALTHY PLAN-ONE PAN HONEY GLAZED SALMON DINNER M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 516.4 Fat: 16.3 Carbohydrates: 53.5 Protein: 26.7 Saturated Fat: 7.8 Sodium: 825 Sugar: 27.4 Cholesterol: 76 Salmon: 4 salmon fillets Salt and pepper, to taste 4 Tablespoons honey Vegetables: 1/2 pound green beans 2 sweet potatoes (peeled and thinly sliced) 1 Tablespoon olive oil 1 teaspoon salt 1 teaspoon pepper Sauce: 4 Tablespoons butter 2 cloves of garlic (finely chopped) 2 Tablespoons honey 1 lime juiced Zest of 1 lime 2 Tablespoons olive oil 1. Preheat oven to 400 degrees. 2. Place salmon skin side down in the center of a lightly greased baking sheet. 3. Season with salt and pepper and drizzle with honey. 4. Place vegetables on both sides of the salmon. 5. Drizzle vegetables with olive oil and season with salt and pepper. 6. Bake for 15-20 minutes or until salmon flakes apart with a fork. 7. Remove salmon from pan to avoid overcooking, and place vegetables back in the oven for 8 minutes or until the vegetables are tender. 8. While salmon is baking, prepare the sauce by melting the butter over medium heat. Whisk until it begins to turn golden brown. 9. Add remaining sauce ingredients until heated through and well combined. 10. Pour sauce over cooked salmon and serve with vegetables on the side.
SMALLER FAMILY HEALTHY PLAN-PEANUT BUTTER BREAKFAST BITES D E S S E R T Serves: 8 Prep Time: 3 Hours 10 Minutes Cook Time: 2 Minutes Calories: 168.2 Fat: 13.4 Carbohydrates: 28.4 Protein: 7.3 Saturated Fat: 2 Sodium: 129 Sugar: 19.2 2 cups Honey Nut Cheerios (or Peanut Butter Whole Grain Cheerios) 1/2 cup crunchy natural peanut butter 1/4 cup honey 1/2 teaspoon vanilla 1. Pour the Cheerios into a medium size bowl. 2. In another medium sized bowl, add the crunchy peanut butter and microwave for 30 seconds. 3. Remove from microwave and stir, then add in the honey and microwave for another 20 seconds. 4. Add the vanilla, and mix in until well-combined. 5. Pour the peanut butter mixture over the Cheerios and mix together well with a spoon until all the cereal pieces are coated. 6. Spoon out bite sized spoonfuls and place on a sheet of foil that has been sprayed with non stick cooking spray. 7. Let the bites set up for about 3 hours.
DAY 4 SMALLER FAMILY HEALTHY PLAN MUSHROOM ASPARAGUS STIR FRY M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 232 Fat: 8.9 Carbohydrates: 3 Protein: 28.3 Fiber: 1.4 Saturated Fat: 1.1 Sodium: 174 Sugar: 1.4 Cholesterol: 65 1 1/2 cups chopped asparagus 3/4 cup fresh mushrooms (chopped) 2 Tablespoons olive oil (divided) 3 boneless skinless chicken breasts 1/2 cup chicken broth 2 Tablespoons lemon juice 1 teaspoon lemon pepper 1. Heat stove to medium-high heat. 2. Cut asparagus into 2" pieces and place in a pan or skillet. 3. Chop mushrooms and place in skillet with asparagus. 4. Saute in 1 Tablespoon of olive oil until asparagus goes soft. 5. Set aside, and keep warm. 6. Cut boneless, skinless chicken breasts into bite sized pieces. 7. In another skillet (with more depth) combine diced chicken, chicken broth, 1 Tablespoon olive oil, lemon juice, and lemon pepper. 8. Cook until the chicken is cooked all the way through and there is no pink, and the juices are almost all absorbed. 9. Add the vegetables into the pan with the chicken. 10. Cook until the chicken is a golden brown, and everything is heated through.
DAY 5 SMALLER FAMILY HEALTHY PLAN-FRESH PESTO PIZZA M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 7 Minutes Calories: 328 Fat: 9 Carbohydrates: 38 Protein: 17 Saturated Fat: 2.4 Sodium: 504 Sugar: 2.4 Cholesterol: 27 4 (8") flat pita breads 3/4 cup prepared pesto 1 1/2 cups shredded mozzarella cheese 1 pint cherry tomatoes (halved) 4 slices deli turkey (cut into small pieces) 12 basil leaves 1. Preheat oven to 350 degrees. 2. Place pita bread on large baking sheets. Spread pesto sauce on top of each pita. 3. Top each pita bread with cheese, tomatoes, and deli turkey. Add a few basil leaves on top. 4. Place in the oven and cook for 5-7 minutes or until cheese melts and basil leaves are wilted. 5. Serve immediately.
CUCUMBER DILL SALAD S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 78.4 Fat: 1 Carbohydrates: 9.5 Protein: 7.1 Fiber: 1.1 Saturated Fat: 0.6 Sodium: 30 Sugar: 4.8 Cholesterol: 5 2 large cucumbers (peeled) 1/4 cup plain greek yogurt 1 Tablespoon chopped dill 1/4 cup chopped red onion 1 teaspoon garlic salt 1 lemon (juiced) 1. Peel and chop cucumbers in slices and then in half and set aside. 2. In a bowl, whisk together yogurt, dill, chopped onion, garlic salt, and lemon juice. 3. Fold in cucumbers and top with additional dill. 4. Refrigerate until ready to serve.
DAY 7 SMALLER FAMILY HEALTHY PLAN-SLOW COOKER CHINESE PORK CHOPS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 4 Hours Calories: 456 Fat: 14 Carbohydrates: 43 Protein: 29 Saturated Fat: 5 Sodium: 1041 Sugar: 15 Cholesterol: 55 4 boneless pork chops 1/2 yellow onion (diced) 1/2 cup ketchup 1/4 cup brown sugar 1/4 cup soy sauce 1/4 cup water 1 1/2 teaspoons minced garlic 1 teaspoon ground ginger 2 cups cooked brown rice 1 Tablespoon Sesame seeds - optional garnish 1 bunch sliced green onions - optional garnish 1. Spray slow cooker with nonstick cooking spray and add pork chops to the bottom of the slow cooker. 2. Top pork chops with onions. 3. In a medium-sized bowl, mix together ketchup, brown sugar, soy sauce, water, garlic, and ginger and pour over pork chops. 4. Cook on low heat for 3-4 hours or until meat is fall-apart tender. 5. Serve over warm brown rice and top pork chops with sesame seeds and sliced green onions, if desired. 6. To decrease sodium, use reduced-sodium soy sauce.
OVEN ROASTED BROCCOLI AND CAULIFLOWER S I D E D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 20 Minutes Calories: 58.4 Fat: 2 Carbohydrates: 6.2 Protein: 2.4 Fiber: 2.5 Saturated Fat: 0.3 Sodium: 321 Sugar: 2 2 cups fresh broccoli florets 2 cups fresh cauliflower florets 4 Tablespoons olive oil 1/2 teaspoon salt 1/4 teaspoon pepper 2 teaspoons minced garlic 1. Preheat oven to 425 degrees F. 2. Place broccoli and cauliflower florets in a large bowl. Pour olive oil over vegetables and toss until evenly coated. 3. Add salt, pepper and minced garlic and mix until evenly distributed. 4. Spread vegetables onto a baking sheet sprayed with nonstick cooking spray. 5. Cook in oven for 15-20 minutes, or until vegetables are slightly brown and tender.
SHOPPING LIST MISC 6 Ounces Balsamic Vinaigrette Dressing 1/2 Cup Crunchy Natural Peanut Butter 2/3 Cup Honey 1/2 Cup Ketchup 2/3 Cup Olive Oil 3/4 Cup Prepared Pesto PRODUCE 12 Basil Leaves 1 1/2 Cups Chopped Asparagus 1 Tablespoon Chopped Dill 1/2 Cup Chopped Red Onion 1/2 Cup Chopped Red Pepper 1/2 Cup Chopped Yellow Squash 1/2 Cup Chopped Zucchini 2 Tablespoons Cilantro, Chopped 2 Cloves Of Garlic 1/2 Cucumber 2 Cups Fresh Broccoli Florets 2 Cups Fresh Cauliflower Florets 3/4 Cup Fresh Mushrooms 1/2 Pound Green Beans 2 Large Cucumbers 1 Lemon 2 Tablespoons Lemon Juice 1/4 Red Onion 1 Bunch Sliced Green Onions - Optional Garnish 1 Bunch Small Asparagus 2 Sweet Potatoes 1/2 Yellow Onion 2 Limes MEAT 4 Boneless Pork Chops 3 Boneless Skinless Chicken Breasts 4 Salmon Fillets 2 Cups Shredded Cooked Chicken 4 Slices Deli Turkey BAKING 1/4 Cup Brown Sugar 1/2 Teaspoon Vanilla DAIRY/FREEZER 4 Tablespoons Butter 1 Pint Cherry Tomatoes 3/4 Cup Plain Greek Yogurt 2 1/2 Cups Mozzarella Cheese, Shredded CANS/SAUCES 1/2 Cup Chicken Broth 1/4 Cup Soy Sauce
DRY GOODS DRY GOODS 2 Cups Cooked Brown Rice 1 Tablespoon Fiesta Ranch Seasoning Mix 4 (8") Flat Pita Breads 2 Cups Honey Nut Cheerios 8 Ounces Whole Wheat Rotini Pasta 4 Whole Wheat Tortillas SPICES SPICES 1 Teaspoon Garlic Salt 1 Teaspoon Ground Ginger 1 Teaspoon Lemon Pepper 1 1/3 Tablespoons Minced Garlic 2 Teaspoons Pepper 2 Teaspoons Salt 1 Tablespoon Sesame Seeds - Optional Garnish