HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard Pork Chops Healthy Plan Greek Yogurt Fruit Salad DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Teriyaki Healthy Plan Chicken LEFTOVERS Healthy Plan Parmesan Beef Skillet and Black Bean Crusted Salmon Enchilada Skillet Healthy Plan Garlic Parmesan Spaghetti Squash
DAY 1 HEALTHY PLAN MINESTRONE AND TURKEY SAUSAGE SOUP M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 30 Minutes Calories: 403 Fat: 10.6 Carbohydrates: 50.5 Protein: 22.7 Fiber: 9.5 Saturated Fat: 2.3 Sodium: 1630 Sugar: 11.8 Cholesterol: 53 1 pound turkey sausage 4 cups low-sodium beef broth 2 cups water 2 (8 ounce) cans tomato sauce 1 (14.5 ounce) can petite diced tomatoes 1 (15 ounce) can kidney beans 1 1/2 cups diced celery 1 1/2 cups diced carrots 1 teaspoon onion salt 1 teaspoon garlic salt 2-3 Tablespoons dried Italian seasoning 10 ounces whole wheat shell pasta (elbow macaroni also works great) 1 cup grated Parmesan cheese- optional topping 1. In a large skillet, brown sausage in a pan until fully cooked; drain grease. 2. In a large stock pot, add beef broth, water, tomato sauce, tomatoes, kidney beans, celery, carrots, onion salt, garlic salt, and Italian seasoning; simmer until vegetables become tender (about 20-30 minutes). 3. In a separate pot, cook pasta according to directions (we use shell pasta in this recipe, but any kind will do). When noodles are done, add to soup and mix in cooked sausage. 4. If desired, top with grated Parmesan cheese and serve. 5. Note: Nutrition facts do not include optional topping.
DAY 2 HEALTHY PLAN POTATO TACOS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 35 Minutes Calories: 301 Fat: 6.8 Carbohydrates: 53.7 Protein: 7.3 Fiber: 6.1 Saturated Fat: 1.6 Sodium: 412 Sugar: 3.4 3 large russet potatoes (cut into bite-size pieces) 1 1/2 Tablespoons olive oil 3/4 teaspoon cumin 3/4 teaspoon paprika 3/4 teaspoon garlic powder 3/4 teaspoon onion powder Salt and pepper (to taste) 6-8 taco-size flour tortillas 1 1/2 cup pico de gallo- optional topping 1 1/2 diced avocados- optional topping 1/2 cup chopped fresh cilantro- optional topping 1/3 cup cotija cheese- optional topping 1. Preheat oven to 425 degrees. Line a large baking sheet with aluminum foil and spray with nonstick cooking spray. 2. Dump diced potatoes on the foil-lined pan. Drizzle the olive oil over the potatoes and using your hands, gently toss the potatoes until oil has covered all the potatoes. 3. In a small bowl, mix together cumin, paprika, garlic powder, onion powder, and salt and pepper. Sprinkle over the potatoes and once again, use your hands to incorporate spices over the potatoes. 4. Bake for 35-45 minutes, until they start to turn a golden-brown, flipping once. 5. When finished baking, remove from the oven, and split evenly into tortillas. Top with pico de gallo, avocado, cilantro, and cotija cheese, if desired. 6. Note: Nutrition facts do not include optional toppings. Nutrition facts were calculated using 1 flour tortilla per serving.
HEALTHY PLAN - MEXICAN-STYLE RICE S I D E D I S H Serves: 8 Prep Time: 5 Minutes Cook Time: 9 Minutes Calories: 142 Fat: 1 Carbohydrates: 30 Protein: 3 Fiber: 2 Sodium: 555 Sugar: 3 4 cups instant brown rice 4 cups water 2 (1 ounce) envelopes taco seasoning 2 cups salsa 2 (4 ounce) cans green chiles 1. Combine all ingredients together in a microwaveable bowl. 2. Microwave on high for 8-9 minutes, or until rice is tender. 3. Let sit for 3-5 minutes and it will soak up most of the liquid in the bowl. 4. Fluff with a fork and serve.
DAY 3 HEALTHY PLAN SMOKY HONEY MUSTARD PORK CHOPS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 25 Minutes Calories: 274 Fat: 6.4 Carbohydrates: 6.8 Protein: 45.1 Saturated Fat: 2.1 Sodium: 216 Sugar: 5.9 Cholesterol: 124 6 (6 ounce) boneless pork chops Salt and pepper (to taste) Liquid smoke 1/4 cup Dijon mustard 2 Tablespoons honey 3 teaspoons minced garlic 1. Sprinkle pork chops generously with salt and pepper, then give them a good dousing of liquid smoke and set pork chops aside. 2. Heat oven broiler to high or preheat grill. 3. Combine mustard, honey and garlic together in a small bowl. 4. Place pork chops on broiler pan/grill and cook for 4-5 minutes. Turn and cook another 4-5 minutes. You want the internal temperature to be at least 165 degrees (that s a little pink inside), so continue to cook until they reach that temperature, but try not to overcook because then they become dry and tough. 5. Baste chops with honey mustard mixture and cook an additional minute. Turn and baste other side; cook for one additional minute. Remove from heat and allow to stand a few minutes to seal in the juices. 6. Note: You can find liquid smoke by the BBQ sauce at most grocery stores
HEALTHY PLAN GREEK YOGURT FRUIT SALAD D E S S E R T Serves: 6 Prep Time: 10 Minutes Cook Time: Calories: 219 Fat: 1.2 Carbohydrates: 52.5 Protein: 4.4 Fiber: 5.2 Saturated Fat: 0.4 Sodium: 38 Sugar: 40 Cholesterol: 3 1 (20 ounce) can pineapple tidbits (drained well) 1 (11 ounce) can mandarin oranges (drained well) 1 cup green grapes (halved) 1 cup red grapes (halved) 1 cup strawberries (sliced) 1 cup blueberries 1 cup blackberries 2 bananas (sliced) 2 (5.3 ounce) containers vanilla Greek yogurt 1. In a large bowl, mix all fruit together. Gently fold yogurt into fruit. Serve and enjoy! 2. You can also make this a couple hours before and keep in the fridge, but I found that it was pretty watery the next day from all the fruit juices. 3. Note: If you can't find vanilla Greek yogurt, feel free to use plain Greek yogurt. I would just recommend adding a 1/2 teaspoon of vanilla extract and a drizzle of honey.
DAY 4 HEALTHY PLAN TERIYAKI BEEF SKILLET M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 382 Fat: 8.3 Carbohydrates: 35.7 Protein: 29.6 Fiber: 2.1 Saturated Fat: 2.4 Sodium: 447 Sugar: 7.6 Cholesterol: 68 1 Tablespoon sesame oil 1 pound ground beef 1 onion (minced) 2 teaspoons minced garlic 1/4 teaspoon dried ground ginger 1/2 teaspoon crushed red pepper 1 cup thick low-sodium teriyaki sauce 1 1/2 cup instant brown rice (cooked- should yield 3 cups) 3 green onions (sliced)- for garnish 1. Heat a large skillet over medium heat and brown beef, onion and garlic in the sesame oil until meat is no longer pink. 2. Mix in ginger and crushed red pepper. 3. Stir in teriyaki sauce and simmer on low for a few minutes until heated through. 4. Serve over cooked rice and garnish with sliced green onions.
DAY 5 HEALTHY PLAN CHICKEN AND BLACK BEAN ENCHILADA SKILLET M A I N D I S H Serves: 5 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 325 Fat: 11.4 Carbohydrates: 22 Protein: 32.9 Fiber: 6.3 Saturated Fat: 5.7 Sodium: 348 Sugar: 2.1 Cholesterol: 88 8 (6-8") corn tortillas (cut into bite-size strips) 3 cups cooked shredded chicken 1 medium onion (diced) 1 clove garlic (minced) 1 (10 ounce) can diced tomatoes and green chilies (undrained) 1 (10 ounce) can enchilada sauce 1 (15 ounce) can black beans (rinsed and drained) 1/2 teaspoon cumin 1/2 teaspoon garlic powder 1 cup shredded cheddar cheese (divided) 1. Spray a large skillet with nonstick cooking spray and place on stove over medium high heat. 2. Add tortillas, chicken, onion, and garlic to skillet and cook for about 5 minutes (or until onion is tender and translucent), stirring frequently. 3. In a medium bowl, mix tomatoes, enchilada sauce, black beans, cumin, and garlic powder. Pour mixture over chicken in skillet and mix well. 4. Sprinkle half of the cheese on top, cover with lid, and let cook for 5 minutes- stirring occasionally. Top with remaining cheese and serve.
DAY 7 HEALTHY PLAN PARMESAN CRUSTED SALMON M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 411 Fat: 22.9 Carbohydrates: 18.2 Protein: 34.6 Fiber: 1 Saturated Fat: 10.9 Sodium: 748 Sugar: 1.8 Cholesterol: 93 4 1/2 Tablespoons butter (divided and melted) 3 teaspoons lemon juice 1 1/2 pound salmon fillet 1 1/4 cup Italian bread crumbs 3/4 cup grated Parmesan cheese 3 teaspoons grated lemon peel 3 teaspoons dill (fresh or dried) 1. Preheat oven to 375 degrees. 2. Mix together 2 tablespoons melted butter and lemon juice. 3. Place salmon fillets (skin side down) on a greased baking sheet. Brush butter and lemon juice over the top. 4. In a small bowl, mix together bread crumbs, Parmesan cheese, lemon peel, 1 tablespoon butter, and dill. Press the bread crumb mixture over the salmon. 5. Bake for 15-20 minutes, or until the salmon flakes easily with a fork. Serve warm.
HEALTHY PLAN GARLIC PARMESAN SPAGHETTI SQUASH S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 50 Minutes Calories: 219 Fat: 17.3 Carbohydrates: 11.8 Protein: 7.4 Fiber: 0.1 Saturated Fat: 8.4 Sodium: 286 Sugar: 0.1 Cholesterol: 34 1 (2-3 pound) spaghetti squash 2 Tablespoons olive oil Salt and pepper (to taste) 4 Tablespoons unsalted butter (divided) 3 cloves garlic (minced) 1/4 cup low-sodium chicken broth 1/2 cup fresh grated Parmesan cheese 2 Tablespoons fresh parsley (chopped) 1. Preheat oven to 375 degrees. Spray a 9x13" baking pan with nonstick cooking spray. 2. Cut the squash in half lengthwise (from stem to tail) and scrape out the seeds. If needed, place squash in microwave for 2-3 minutes to make slicing easier. 3. Drizzle inside of squash with olive oil and sprinkle with salt and pepper. Place squash cut-side down into the pan. Place in preheated oven and roast for 35-40 minutes or until tender. Remove from oven and let cool for 5-10 minutes. 4. Using a fork, scrape the inside of the squash to make long strands. 5. In a skillet over medium high heat, melt 2 Tablespoons of butter. Add garlic and cook for 1 minute, stirring frequently. Stir in chicken broth. Bring to a boil, reduce heat, and simmer for 1-2 minutes. Stir in remaining butter until melted. 6. Add spaghetti squash to skillet and gently toss to combine until heated through, about 2-3 minutes. 7. Serve immediately, topped with Parmesan cheese and garnished with parsley.
SHOPPING LIST Produce 2 Bananas 1 Cup Blackberries 1 Cup Blueberries 1/2 Cup Chopped Fresh Cilantro- Optional Topping 1 1/2 Diced Avocados- Optional Topping 1 1/2 Cups Diced Carrots 1 1/2 Cups Diced Celery 2 Tablespoons Fresh Parsley 3 Teaspoons Grated Lemon Peel 1 Cup Green Grapes 3 Green Onions - For Garnish 3 Large Russet Potatoes 1 1/2 Cups Pico De Gallo- Optional Topping 1 Cup Red Grapes 1 (2-3 Pound) Spaghetti Squash 1 Cup Strawberries 4 Cloves Garlic 2 Medium Onion Cans/Sauces 1 (15 Ounce) Can Black Beans 1 (10 Ounce) Can Diced Tomatoes And Green Chilies 1 (10 Ounce) Can Enchilada Sauce 2 (4 Ounce) Cans Green Chiles 1 (15 Ounce) Can Kidney Beans 4 Cups Low-sodium Beef Broth 1/4 Cup Low-sodium Chicken Broth 1 (11 Ounce) Can Mandarin Oranges 1 (14.5 Ounce) Can Petite Diced Tomatoes 1 (20 Ounce) Can Pineapple Tidbits 1 Cup Thick Low-sodium Teriyaki Sauce 2 (8 Ounce) Cans Tomato Sauce Meat 6 (6 Ounce) Boneless Pork Chops 3 Cups Cooked Shredded Chicken 1 Pound Ground Beef 1 1/2 Pounds Salmon Fillet 1 Pound Turkey Sausage Miscellaneous 8 (6-8") Corn Tortillas 1/4 Cup Dijon Mustard 2 Tablespoons Honey 3 Teaspoons Lemon Juice Liquid Smoke 2 Cups Salsa 1 Tablespoon Sesame Oil 6-8 Taco-size Flour Tortillas
Dairy/Frozen 1/3 Cup Cotija Cheese- Optional Topping 1 Cup Grated Parmesan Cheese- Optional Topping 1 Cup Shredded Cheddar Cheese 2 (5.3 Ounce) Containers Vanilla Greek Yogurt 2/3 Cup Unsalted Butter Dairy/Frozen 1 1/4 Cups Fresh Grated Paresan Cheese Spices 1/2 Teaspoon Crushed Red Pepper 2 Teaspoons Cumin 3 Teaspoons Dill 1/4 Teaspoon Dried Ground Ginger 2-3 Tablespoons Dried Italian Seasoning 2 Teaspoons Garlic Powder 1 Teaspoon Garlic Salt 1 2/3 Tablespoons Minced Garlic 3/4 Teaspoon Onion Powder 1 Teaspoon Onion Salt Spices 3/4 Teaspoon Paprika 2 (1 Ounce) Envelopes Taco Seasoning Dry Goods 5 1/2 Cups Instant Brown Rice 1 1/4 Cups Italian Bread Crumbs 10 Ounces Whole Wheat Shell Pasta Baking Goods 3 2/3 Tablespoons Olive Oil