Club Week Twenty Elisa Prout Onceaweekcooking.com 2015 Elisa Prout - All Rights Reserved 1 http://onceaweekcooking.com
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Week 20 Since last week was a focus on ground meats, we ll do a menu without them this week. Don t want to overload on one food item right? Week 19 is a great meal plan to double up on and store for future use if you have the room. You can pull them out if company is going to come over and you ll need more than the planned meals or just skip a week of cooking and know that you have the extra meals! Week 20 s meal plan can give you some good leftovers for lunch OR package up into some smaller portions and have even more meals cooked ahead. But it s no more work than the regular weekly meal plans, it s just about the way you package it for the freezer. Have a super week! Elisa Prout info@onceaweekcooking.com 2015 Elisa Prout - All Rights Reserved 3 http://onceaweekcooking.com
Menu Parmesan Chicken Tenders Chicken Wraps Chicken and Stuffing Casserole Romano Ham Linguine Beef and Beans Sweet and Tangy Flank Steak 2015 Elisa Prout - All Rights Reserved 4 http://onceaweekcooking.com
Shopping List Meats 4 lbs chicken breasts, bone in 1 lb boneless skinless chicken breasts or tenders 2 lbs ham, cubed 1.5 lbs boneless round steak Fresh Vegetables Mixed salad greens and vegetables of choice 2 apples 1 red bell pepper 1 medium onion 3 cloves garlic Frozen 1 bag frozen green beans 1 bag frozen peas 1 bag stir fry vegetables 1 bag santé fe vegetables 8-12 Frozen rolls Canned/Jarred Products 2 4 oz cans mushrooms Dressings of choice for side salads 1 jar spaghetti sauce 1 can cream of chicken soup (can use light version) 1 can cream of celery soup (can use light version) 2 8-12 oz can evaporated milk (can use light version) 1 20 oz can diced tomatoes 1 can kidney beans 2015 Elisa Prout - All Rights Reserved 5 http://onceaweekcooking.com
Dry Goods Italian seasoned bread crumbs 1 package spaghetti noodles 1 package linguine 8 oz or 1 bag of dry bread stuffing mix Rice (white or brown, your personal choice) Dairy/Deli Butter 1 8 oz package Neufchatel cheese ½ cup parmesan cheese ½ cup Romano cheese 3 cans reduced fat crescent rolls 1 egg Tortillas Pantry Items Pepper Salt Garlic powder Sesame seeds Chicken bouillon cubes Beef bouillon cube Vegetable oil Prepared mustard Chili powder 2015 Elisa Prout - All Rights Reserved 6 http://onceaweekcooking.com
Getting Started As always, in order to make your once a week cooking routine the most effective, start by making sure you have all the ingredients available and that your kitchen and kitchen tools are clean and accessible. Get those counters cleaned off to begin with and have more space to make it easier to get everything completed quickly. To start the cooking off, get a big pot of water boiling. Remove the skin from the 4 pounds of bone-in chicken breasts and add chicken to the boiling water. Boil until cooked completely. Drain (saving 1 ¼ cup of liquid out for a recipe) and let chicken cool down. Set out 4 Tablespoons butter and the Neufchatel cheese to soften while chicken cools. 2015 Elisa Prout - All Rights Reserved 7 http://onceaweekcooking.com
Parmesan Chicken Tenders Chicken Recipe #1 1/3 cup Italian seasoned dry bread crumbs ½ tsp garlic powder 1 lb. Boneless skinless chicken breasts or tenders ¾ cup shredded mozzarella cheese 2 Tbsp parmesan cheese 1 egg, beaten and place in small bowl 1 jar spaghetti sauce Serving Day: Spaghetti Noodles cooked and drained, kept warm 1. Preheat oven to 375. 2. Combine bread crumbs, garlic powder, and parmesan cheese in a shallow bowl. 3. Slice chicken breasts into 3 long strips if not using tenders. 4. Dip tenders in egg and then coat in bread crumb mixture. 5. Bake for 10 minutes. Turn chicken over and bake another 10 minutes. Let cool completely and set full baking pan and chicken in freezer. Once chicken is frozen, place in to freezer bag. Seal and freeze. To serve: Thaw chicken night before. Place chicken in a baking dish and bake in 350 degree oven for 5-10 minutes or until cooked through and warm. Spoon some spaghetti sauce over chicken and sprinkle with mozzarella cheese. Bake another 3 minutes until cheese is melted. Heat the rest of spaghetti sauce and serve chicken with spaghetti noodles and side salads. 2015 Elisa Prout - All Rights Reserved 8 http://onceaweekcooking.com
Chicken Recipe #2 One great thing about this recipe is the wraps are frozen separately. Thaw only the servings you will need. Chicken Wraps 2 cups cooked cubed chicken 4 Tbsp butter, softened 1 8 oz pkg of Neufchatel cheese ½ tsp black pepper 1 4 oz can mushrooms 2 green onions, diced 1 cup Italian seasoned bread crumbs 2 Tbsp parmesan cheese Crescent Rolls 1. Combine chicken Neufchatel cheese, butter, pepper, mushrooms and green onion in a medium size bowl. 2. Combine bread crumbs and parmesan cheese in small bowl. 3. Unroll dough from cans. Connect two triangles to form a rectangle and press to seal seam. 4. Place approximately ½ cup of chicken mixture towards the middle and off to one side. 5. Fold roll over the mixture and seal edges by pressing firmly. 6. Coat with bread crumb mixture. 7. Bake in 350 degree oven for 15 minutes. Cool completely and freeze on baking sheet. Once frozen put into freezer bag, seal and freeze. To serve: Thaw chicken wraps night before serving. Bake in 375 degree oven for approximately 5-10 minutes or until browned and warm through. Serve with side salads and apple wedges. 2015 Elisa Prout - All Rights Reserved 9 http://onceaweekcooking.com
Chicken Recipe #3 This recipe is set for 8 servings. It can easily be made into 2 separate dishes or aluminum pans for smaller families or households with kids eating smaller portions. Chicken and Stuffing Casserole Cubed chicken (use the rest of the previously boiled chicken) 8 oz of dry bread stuffing mix or 1 bag 1 can cream of chicken 1 can cream of celery 1 ¼ cup of chicken broth from cooking the chicken 1 cup evaporated milk 1. Preheat oven to 350 degrees. 2. In a medium bowl combine soups, milk and broth. 3. Place chicken in one lightly greased 9x13 baking dish/aluminum pan or 2 square baking dishes/aluminum pans. 4. Sprinkle stuffing mix evenly over chicken. 5. Pour soup mixture over. If using 2 pans, then make sure you ve split the mixture in half evenly. 6. Poke fork into casserole to make sure that the soup mixture seeps through. 7. Bake for 35 minutes, set aside to cool completely. 8. Cover with foil completely and freeze. To Serve: Thaw casserole for at least 24 hours before reheating. Bake at 350 degrees for 10-15 minutes until warm and bubbly. Serve with green beans and dinner rolls. 2015 Elisa Prout - All Rights Reserved 10 http://onceaweekcooking.com
Pork Recipe #1 Romano Ham Linguine 12 oz linguine noodles 2 Tbsp flour 2 Tbsp butter ½ tsp salt 1 12 oz can evaporated milk 1 4 oz can mushrooms (drained, but keep liquid) 1 1/3 cup water 1 chicken bouillon cube 4 cups cooked ham, cubed ½ cup grated Romano cheese 1 red bell pepper, diced 1 Tbsp vegetable oil 1. Heat oil in medium saucepan. Sauté red pepper and set aside. 2. Melt butter in saucepan, stir in flour and salt getting flour completely mixed with the butter. 3. Add evaporated milk and bring to a boil, stirring constantly for 1 or 2 minutes. 4. Turn down to medium heat and add liquid from mushrooms, water and bouillon cube. 5. Keep stirring constantly as mixture can burn quickly. Cook until thickens. 6. Turn off saucepan and add Romano cheese, stirring until smooth. 7. Add ham, mushrooms and peppers. Stir and let cool. 8. Pour into freezer bag and freeze. To Serve: Thaw mixture in fridge overnight. Pour into saucepan and reheat until warm and bubbly. Serve over linguine with peas and rolls. 2015 Elisa Prout - All Rights Reserved 11 http://onceaweekcooking.com
Beef Recipe #1 This recipe is designed to combine and toss into the slow cooker on the morning of cooking day. If you prefer, you can cook it ahead of time and freeze it fully cooked. Just reheat at dinner time on cooking day while you are cooking the rice. Beef and Beans 1 ½ lb boneless round steak 1 medium onion, sliced 1 Tbsp prepared mustard ½ tsp salt 1 clove garlic, minced 1 beef bouillon cube 1 can diced tomatoes 1 Tbsp chili powder ¼ tsp black pepper 1 medium onion 1 can kidney beans, rinsed and drained white or brown rice for cooking day 1. Cut steak into thin strips. Combine mustard, chili powder, salt, pepper and garlic in a bowl. 2. Add steak to mixture and coat. 3. Place in freezer bag. Add sliced onions on top of steak. Seal and freeze. To Serve: Thaw steak overnight. In the morning add the meat mixture and onions to slow cooker. Add tomatoes and bouillon cube. Cover and cook on low for 6-8 hours. Add beans and cook for 30 minutes. Cook the rice. Serve the beef and beans over rice with santé fe vegetables and warmed tortillas. 2015 Elisa Prout - All Rights Reserved 12 http://onceaweekcooking.com
Sweet and Tangy Flank Steak ½ cup soy sauce ¼ cup sliced green onions 1 Tbsp sesame seeds 1 Tbsp vegetable oil 2 cloves garlic, minced ¼ tsp chili powder 1 tsp dried ginger 2 lbs flank steaks Beef Recipe #2 1. Add all ingredients, except for steak, to a large Ziploc baggy. Massage the bag to combine ingredients well. 2. Add in steak, seal and freeze. To Serve: Thaw meat overnight. Grill, broil or bake the steak, whichever is your personal preference (and weather depending). Serve with rice and stir fry vegetables. 2015 Elisa Prout - All Rights Reserved 13 http://onceaweekcooking.com