SMALLER FAMILY HEALTHY PLAN 09-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Black Bean Corn Salsa Chicken Smaller Healthy-Sheet Pan Chicken Sausage and Vegetables Smaller Family Healthy Plan One Pot Turkey Spaghetti Smaller Family Healthy- Kale and Brussels Sprouts Salad DAY 4 DAY 5 DAY 6 DAY 7 Smaller Family Healthy Smaller Family Healthy LEFTOVERS Smaller Family Healthy Plan Chicken Bow Tie Plan One Pan Taco Plan Citrus Glazed Spinach Salad Skillet Salmon Frozen Yogurt Bites Smaller Family Healthy- Italian Roasted Vegetable Medley
DAY 1 SMALLER FAMILY HEALTHY PLAN BLACK BEAN CORN SALSA CHICKEN M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 4 Hours Calories: 380 Fat: 7.4 Carbohydrates: 49.5 Protein: 31.3 Saturated Fat: 1.7 Sodium: 495 Sugar: 3.7 Cholesterol: 62 1 (15 ounce) can black beans (drained and rinsed) 1 (14 ounce) can corn (drained) 1 Tablespoon taco seasoning 1/3 cup water 2 boneless skinless chicken breasts 1/2 cup salsa 4 whole wheat tortillas Optional toppings: 1/2 cup shredded cheese, optional 1/4 cup sour cream, optional 1 avocado (diced), optional 1 cup lettuce (shredded), optional 1 tomato (diced), optional 1. Place beans, corn, taco seasoning, and water in slow cooker and mix together until seasoning is dissolved. Place chicken breasts on top and spread salsa on chicken. Cook on high for 4 hours. 2. Shred meat and serve on whole wheat tortillas. 3. Garnish with cheese, sour cream, avocado, lettuce, or tomatoes. 4. NOTE: Optional ingredients are not included in nutritional information
DAY 2 SMALLER HEALTHY-SHEET PAN CHICKEN SAUSAGE AND VEGETABLES M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 320 Fat: 13.3 Carbohydrates: 31.9 Protein: 17.1 Fiber: 4.4 Saturated Fat: 1.1 Sodium: 550 Sugar: 4.8 Cholesterol: 60 1 (12 ounce) pkg. precooked chicken and apple sausages 3 red potatoes 1 medium zucchini 2 large carrots 1/2 yellow onion 2 Tablespoons olive oil Poultry seasoning, to taste Garlic salt, to taste 1. Preheat oven to 400 degrees F. 2. Line a baking sheet with foil. 3. Slice sausage and dice potatoes, zucchini, carrots, and onion. 4. Spread sliced chicken sausage, potatoes, zucchini, carrots and onion onto baking sheet. 5. Drizzle olive oil on top and toss to coat. 6. Sprinkle on poultry seasoning and garlic salt, to taste. 7. Bake for 20 minutes or until vegetables are soft.
DAY 3 SMALLER FAMILY HEALTHY PLAN ONE POT TURKEY SPAGHETTI M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 354 Fat: 12.9 Carbohydrates: 38 Protein: 25.5 Fiber: 6.8 Saturated Fat: 3.4 Sodium: 1291 Sugar: 16.1 Cholesterol: 93 1/2 pound ground turkey 1 (24 ounce) jar spaghetti sauce 1/2 (15 ounce) can chicken broth 10 ounces spaghetti noodles 1/2 cup cherry tomatoes (halved) 1/2 yellow onion (chopped) 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon ground pepper 1/2 teaspoon Italian seasoning 1/2 cup water 1/2 cup mozzarella cheese 1. Over medium heat, brown turkey in bottom of a large (12") braising pan or dutch oven pan. 2. Pour 1/2 jar of pasta sauce and chicken broth into pan. Break spaghetti noodles in half and toss with sauce and broth. 3. Add tomatoes, onion, garlic powder, salt, pepper, and Italian seasoning. 4. Pour other remaining spaghetti sauce and 1/2 cup of water into the pan and turn heat on high. Once it starts to boil, turn heat down to medium heat and let cook for 9-10 minutes (or until the noodles are al dente), stirring every couple of minutes so that the noodles don't stick together and it is evenly cooked. 5. Turn heat down to low and stir in mozzarella cheese. Let it cook over the low heat for 2-3 minutes, or until the cheese is completely melted. 6. Serve with parmesan cheese or fresh parsley if desired.
SMALLER FAMILY HEALTHY-KALE AND BRUSSELS SPROUTS SALAD S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 225 Fat: 8.5 Carbohydrates: 33.6 Protein: 8.6 Fiber: 7.7 Saturated Fat: 1.1 Sodium: 158 Sugar: 3.3 1 bunch kale (finely chopped) 1 pound brussels sprouts, finely chopped 1 cup craisins 1/3 cup roasted almonds 1/4 cup lemon juice 2 Tablespoons dijon mustard 1 green onion (finely diced) salt and pepper, to taste 3 Tablespoons olive oil Parmesan cheese, for garnish 1. In a medium bowl, mix together kale, brussels sprouts, craisins and almonds. Set aside. 2. In a small bowl, mix together lemon juice, mustard, onion, salt, pepper, and olive oil. Pour over kale mixture and toss to coat evenly. 3. Garnish with Parmesan cheese and serve.
DAY 4 SMALLER FAMILY HEALTHY PLAN CHICKEN BOW TIE SPINACH SALAD M A I N D I S H Serves: 4 Prep Time: 1 Hour 20 Minutes Cook Time: Calories: 304 Fat: 8 Carbohydrates: 40.1 Protein: 17.9 Fiber: 3.3 Saturated Fat: 0.8 Sodium: 1128 Sugar: 17 Cholesterol: 27 Dressing: 1/2 cup vegetable oil 1/3 cup teriyaki sauce 1/3 cup white wine vinegar 1 1/2 Tablespoons sugar 1 1/2 Tablespoons brown sugar 1/4 teaspoon salt 1/4 teaspoon pepper Salad 1 cup shredded chicken 8 ounces bow tie pasta (cooked) 6 ounces spinach 3/4 cup mandarin oranges 2 Tablespoons chopped green onion 2 Tablespoons dried cranberries 1/4 cup thinly sliced almonds 1. In a medium bowl, mix together dressing ingredients. Pour half of the dressing in a resealable freezer bag, place other half in a container and place in fridge until later. 2. Add chicken and pasta to bag with dressing in it and seal closed. Let pasta and chicken marinate in the dressing in the fridge for at least 1 hour. 3. In a large bowl, mix together baby spinach, mandarin oranges, green onions, dried cranberries, and almonds. Add pasta and chicken and mix well. 4. Add remaining dressing (as much or as little as you prefer) and mix until all ingredients are coated. 5. Serve and enjoy!
DAY 5 SMALLER FAMILY HEALTHY PLAN ONE PAN TACO SKILLET M A I N D I S H Serves: 4 Prep Time: 20 Minutes Cook Time: Calories: 426 Fat: 15.1 Carbohydrates: 38.9 Protein: 33.8 Fiber: 7.1 Saturated Fat: 5.8 Sodium: 481 Sugar: 7.1 Cholesterol: 104 1 pound ground turkey 1/2 onion (diced) 1 green bell pepper (diced) 3/4 cup water 3/4 cup beef stock 1/3 cup salsa 1/2 cup long grained rice (not minute rice) 3/4 cup canned black beans 1 tomato (diced) 1 teaspoon cumin 1/2 teaspoon garlic powder 1/2 teaspoon chili powder 1/2 cup shredded cheddar cheese 1 avocado, optional topping 1/2 cup sour cream, optional topping 1 green onion (chopped), optional topping 1. On a skillet over medium heat, begin browning meat. 2. After slightly brown, add diced onion and diced peppers and cook until meat is completely browned. 3. On medium heat, stir in water, beef stock, salsa, rice and beans. 4. Stir in cumin, garlic powder, and chili powder. 5. Cover and simmer for 15 minutes, or until rice is completely cooked and liquid has absorbed. 6. Stir in the cheese and top with your favorite taco toppings. 7. NOTE: Optional toppings not included in nutrition information
FROZEN YOGURT BITES D E S S E R T Serves: 8 Prep Time: 20 Minutes Cook Time: 4 Hours Calories: 129 Fat: 11.1 Carbohydrates: 26.5 Protein: 9.9 Fiber: 3.2 Saturated Fat: 4 Sodium: 27 Sugar: 13.8 Cholesterol: 6 1 cup granola 1 1/2 Tablespoons coconut oil 1 (24 oz) container Greek vanilla yogurt 1/2 cup blueberries 1/2 cup chopped strawberries 1. Line muffin tins with cupcake liners. 2. Using a food processor, or rolling pin, crush granola. 3. In a bowl, combine crushed granola and coconut oil until evenly coated. 4. Spoon granola into cupcake liners, spreading it out to form a crust on the bottom of each liner. 5. Spoon 2 Tablespoons yogurt into each cupcake liner. Spread gently so you don't mix the granola into the yogurt. 6. Top with your favorite berries. 7. Freeze 4-6 hours, or overnight. 8. Thaw for 10 minutes before serving, and enjoy!
DAY 7 SMALLER FAMILY HEALTHY PLAN CITRUS GLAZED SALMON M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 8 Minutes Calories: 338 Fat: 11.2 Carbohydrates: 27.1 Protein: 34.9 Fiber: 0.5 Saturated Fat: 1.6 Sodium: 436 Sugar: 24.1 Cholesterol: 78 3/4 cup orange marmalade 1 1/2 Tablespoons Dijon mustard 3/4 teaspoon salt 3/4 teaspoon garlic powder 1/4 teaspoon pepper 1/8 teaspoon ground ginger 4 (6 ounce) salmon fillets 1. Combine first 6 ingredients in a small bowl, and set aside. 2. Preheat the broiler to high. 3. Place salmon in a foil lined baking dish. 4. Baste with glaze and broil for 4 minutes. 5. Remove salmon from the oven, turn over, baste with glaze and return to the oven to broil for 4 more minutes. 6. Remove the salmon from the oven and glaze one more time before serving.
SMALLER FAMILY HEALTHY-ITALIAN ROASTED VEGETABLE MEDLEY S I D E D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 20 Minutes Calories: 62 Fat: 3.4 Carbohydrates: 5.2 Protein: 4 Fiber: 2 Saturated Fat: 1.3 Sodium: 110 Sugar: 1.8 Cholesterol: 5 1 1/2 cups broccoli florets 1 1/2 cups cauliflower florets 1 1/2 cups baby carrots 1 Tablespoons olive oil 1/2 Tablespoon dry Zesty Italian dressing mix 1 Tablespoon shredded parmesan cheese 1. Preheat oven to 425 degrees F. 2. Spread broccoli, cauliflower and carrots on a large baking sheet. 3. Drizzle olive oil over vegetables. 4. Sprinkle on Italian dressing mix and shredded parmesan. 5. Toss vegetables with hands until evenly coated in oil and seasoning. 6. Bake for 20 minutes, or until vegetables are soft.
SHOPPING LIST PRODUCE 1 1/2 Cups Baby Carrots 1/2 Cup Blueberries 1 1/2 Cups Broccoli Florets 1 Pound Brussels Sprouts, Finely Chopped 1 1/2 Cups Cauliflower Florets 1/2 Cup Cherry Tomatoes 2 Tablespoons Chopped Green Onion 1/2 Cup Chopped Strawberries 1 Green Bell Pepper 1 Green Onion 1 Green Onion, Optional Topping 1 Bunch Kale 2 Large Carrots 1/4 Cup Lemon Juice 1 Cup Lettuce, Optional 1 Medium Zucchini 3 Red Potatoes 6 Ounces Spinach 1 Tomato 1 Tomato, Optional 2 Avocado, optional topping 1 1/2 Yellow Onion CANS/SAUCES 3/4 Cup Beef Stock 1 (15 Ounce) Can Black Beans 3/4 Cup Canned Black Beans 1/2 (15 Ounce) Can Chicken Broth 1 (14 Ounce) Can Corn 3/4 Cup Mandarin Oranges 1 (24 Ounce) Jar Spaghetti Sauce 1/3 Cup Teriyaki Sauce MEATS 2 Boneless Skinless Chicken Breasts 1 1/2 Pounds Ground Turkey 1 (12 Ounce) Package Precooked Chicken And Apple Sausages 4 (6 Ounce) Salmon Fillets 1 Cup Shredded Chicken DRY GOODS 8 Ounces Bow Tie Pasta 1/2 Tablespoon Dry Zesty Italian Dressing Mix 1 Cup Granola 1/2 Cup Long Grained Rice 1/3 Cup Roasted Almonds 10 Ounces Spaghetti Noodles 1 Tablespoon Taco Seasoning 1/4 Cup Thinly Sliced Almonds 4 Whole Wheat Tortillas
BAKING 1 1/2 Tablespoons Brown Sugar 1 1/2 Tablespoons Coconut Oil 1 1/2 Tablespoons Sugar SPICES 1/2 Teaspoon Chili Powder 1 Teaspoon Cumin 2 Teaspoons Garlic Powder Garlic Salt, To Taste 1/4 Teaspoon Ground Ginger SPICES 1/4 Teaspoon Ground Pepper 1/2 Teaspoon Italian Seasoning Poultry Seasoning, To Taste 2 Teaspoons Salt MISC. 3 2/3 Tablespoons Dijon Mustard 6 Tablespoons Olive Oil 3/4 Cup Orange Marmalade 1 Cup Salsa 1/2 Cup Vegetable Oil 1/3 Cup White Wine Vinegar 1 1/4 Cup Dried Cranberries DAIRY/FROZEN 1 (24 Oz) Container Greek Vanilla Yogurt 1/2 Cup Mozzarella Cheese Parmesan Cheese, For Garnish 1/2 Cup Shredded Cheddar Cheese 1/2 Cup Shredded Cheese, Optional 1 Tablespoon Shredded Parmesan Cheese 3/4 Cup Sour Cream, Optional Topping