Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash Day 3: Beef Stroganoff, along with a mixed baby greens salad Day 4: Fried Rice and Pork, serve with steamed broccoli Day 5: Fish Chowder, add a big salad on the side Day 6: Creamy Chicken and Rice, with some steamed asparagus SHOPPING LIST: PROTEIN Boneless skinless chicken breast (3 large +1 pound) [D1] [D6] Lean ground turkey (2 pounds)[d2] Flank steak (1 1/2 pounds)[d3] Bacon (6 strips) [D1] 2 pork sausages, cooked, diced[d4] Cod (1 pound) [D5] Scallops (1 pound) [D5] CONDIMENTS Olive oil [D1] [D2] [D4] Sesame oil [D4] Dry white wine (1 1/2 cups, or use low sodium beef broth) [D3] Worcestershire sauce (1 tablespoon) [D3] Oyster sauce (1 tablespoon) [D4] Tabasco sauce [D5] **Salad dressing [D5] **Red wine vinaigrette [D3] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian bacon strips [D1] TVP crumbles [D2] Eggplant [D3] [D5] Vegetable broth [D3] Tofu [D4] Tempeh [D5] Canned white beans [D6] PRODUCE Spinach (1 cup, cooked + 5 large handfuls, chopped) [D1] [D2] Garlic (16 cloves)[d1] [D2] [D3] [D4] Onion (4) [D2] [D3] [D5] [D6] Green onions (2 sliced) [D4] Tomatoes (5, cubed) [D1] **[D3] Mushrooms (1 pound, sliced) [D3] Potato (1 large) [D5] Celery (2 large stalks) [D5] Carrots (2 large) [D4] **Lettuce (not iceberg) [D1] [D5] **Mixed baby greens [D3] **Salad veggies [D1] [D5] **Zucchini [D2] **Yellow squash [D2] **Red onion [D3] **Avocado [D3] **Cucumber [D3] **Broccoli [D4] **Asparagus [D6] DAIRY/DAIRY CASE Eggs (2 large) [D4] Butter (7 tablespoons) [D3] [D5] Yogurt, plain (1/2 cup) [D3] Milk (5 cups) [D5] Half and half (1 1/3 cups) [D1] Heavy cream (2 1/2 cups) [D5] [D6] Parmesan cheese (1 1/2 cups, grated) [D1] Mozzarella cheese (2 cups, shredded) [D2] Cheddar cheese (1 1/2 cups, shredded) [D6] FREEZER Frozen peas (1/2 cup) [D4] DRY GOODS Penne pasta (10-ounces) [D1] Wide egg noodles (1 pound) [D3] Quinoa (1 1/2 cups, dry) [D2] Rice, cooked and cold (4 cups) [D4] 1 (8-ounce) box of rice, cooked [D6] Whole wheat bread crumbs (1 cup) [D2] Flour (3 tablespoons) [D3] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Paprika [D1] [D5] Italian seasoning [D1] Crushed red pepper flakes [D1] Dried thyme [D2] Dried basil [D2] [D5] Dried oregano [D5] Celery salt [D5] GLUTEN FREE Penne pasta [D1] Egg noodles [D3] Flour [D3] Tomato sauce [D2] Bread crumbs [D2] Dry white wine [D3] Beef broth [D3] Chicken broth [D5] [D6] Worcestershire sauce [D3] Soy sauce [D4] Oyster sauce [D4] Tabasco sauce [D5] CANNED GOODS Tomato sauce (2 cups) [D2] 1 (15-ounce) can corn, drained [D6] Low sodium beef broth (4 1/2 cups plus 1 1/2 cups if not using white wine) [D3] [D5] Low sodium chicken broth (2 cups) [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
DO-AHEAD TIP: Cook spinach and bacon. 2 tablespoons olive oil 1 pound boneless skinless chicken breast 1 teaspoon paprika 1 teaspoon Italian seasoning 5 medium tomatoes, cubed 1 cup cooked spinach Prep time: 20 minutes Cook time: 20 minutes Chicken Pasta in Cream Sauce Day 1 - Serves 6 5 garlic cloves, minced 1 tablespoon crushed red pepper flakes 6 bacon strips, cooked and chopped 1 1/3 cups half and half 1 1/2 cups grated parmesan cheese, divided 10 ounces penne pasta COOKING INSTRUCTIONS: On high heat put 2 tablespoons olive oil in a large skillet until hot. Add chicken and cook for 1 minute. Add paprika and Italian seasoning. Flip the chicken over, and cook on the other side for 1 minute on high heat. Reduce heat to medium, flip chicken over again and cook, covered, for several minutes until no longer pink in the center. Remove chicken from the pan and keep chicken warm. Add chopped tomatoes, spinach, garlic, crushed red pepper, 1/3 of the chicken (sliced into small strips) and half the bacon (already cooked and drained of fat) to the pan. Mix everything. Add half and half and bring to boil. When the half and half starts boiling, add 1 cup grated parmesan cheese. Reduce to simmer and stir until the cheese melts and makes the sauce creamy for 1 minute. Immediately remove from heat. Cook pasta according to instructions and drain. Add to the skillet with the sauce. Add remaining half of bacon (cooked and drained of fat). Slice the remaining 2/3 of chicken into thin strips. Serve pasta topped with chicken and remaining grated parmesan. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies, salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. Use vegetarian bacon strips or omit bacon. GLUTEN FREE: Make sure pasta is gluten free. NUTRITION: 519 Calories; 23g Fat (40.7% calories from fat); 32g Protein; 45g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol; 529mg Sodium. Exchanges: 2 1/2 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.
1 1/2 cups dry quinoa 3 tablespoons olive oil, divided 2 pounds lean ground turkey 1 medium onion, chopped 4 medium garlic cloves, minced 5 large handfuls chopped spinach Turkey Quinoa Bake Day 2 - Serves 6 2 cups tomato sauce 1 cup whole wheat bread crumbs 2 cups shredded mozzarella cheese 1/4 teaspoon dried thyme 2 teaspoons dried basil Sea salt and freshly ground black pepper, to taste Cook time: 40 minutes COOKING INSTRUCTIONS: Cook quinoa according to package instructions. Put in a large mixing bowl. Preheat oven to 375 degrees and spray a 9x13 baking dish with olive oil. Set aside. Preheat a large skillet on medium heat and add 1 tablespoon olive oil. Add turkey and sauté for 5 minutes breaking into pieces with the spatula. Drain the excess liquid and add to the bowl with quinoa. Return skillet to the heat and coat with 1 tablespoon olive oil. Add garlic and onions, and fry until golden brown. Add spinach and sauté until wilted. Transfer to a bowl with quinoa and turkey. Into the same bowl, add tomato sauce, bread crumbs, 1 cup cheese, thyme, basil, and salt and ground pepper to taste. Mix enough to combine. Transfer the mixture in the baking dish, sprinkle with remaining 1 cup of cheese and bake for 25 minutes. Serve immediately. SERVING SUGGESTION: Stir-fried zucchini and yellow squash. VEGETARIAN: Use TVP crumbles instead of ground turkey. GLUTEN FREE: Make sure tomato sauce and bread crumbs are gluten free. NUTRITION: 606 Calories; 24g Fat (34.6% calories from fat); 50g Protein; 52g Carbohydrate; 7g Dietary Fiber; 131mg Cholesterol; 936mg Sodium. Exchanges: 3 Grain (Starch); 5 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat.
1 pound wide egg noodles 4 tablespoons butter, separated 1 1/2 pounds thinly-sliced flank steak Sea salt and freshly ground black pepper, to taste 1 medium onion, thinly sliced 4 cloves garlic, minced Cook time: 25 minutes Beef Stroganoff Day 3 - Serves 6 1 pound mushrooms, sliced 1/2 cup dry white wine, or use low sodium beef broth 1 1/2 cups low sodium beef broth 1 tablespoon Worcestershire sauce 3 tablespoons flour 1/2 cup plain yogurt COOKING INSTRUCTIONS: Cook egg noodles in boiling salted water according to package instructions. Set aside. Melt 2 tablespoons butter in a large sauté pan on medium-high heat. Add the steak and season with salt and pepper to taste. Let it cook undisturbed for 3 minutes to sear. Flip the steak, and cook on the other side another 3 minutes. Then remove steak from pan and transfer to a separate plate. Set aside. Return pan to heat and add the remaining butter. Once it has melted, add the onions and sauté for 3 minutes. Add garlic and mushrooms, and stir to combine. Continue sautéing for an additional 7 minutes until the mushrooms are cooked and the onions are soft. Add the white wine, and deglaze the pan by using your cooking spoon to scrape the brown bits off the bottom of the pan. Let the mixture cook down for an additional 3 minutes. In a separate bowl, whisk together the beef broth, Worcestershire sauce and flour until smooth. Pour the beef broth mixture into the pan, and stir to combine. Let the mixture simmer for 5 minutes, stirring occasionally. Then stir in the yogurt until combined. Stir the cooked steak back in. Season with additional salt and pepper and serve hot over the egg noodles. SERVING SUGGESTION: Mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes and cucumber, tossed with red wine vinaigrette). VEGETARIAN: Use eggplant thinly sliced instead of flank steak and low sodium vegetable broth instead of beef broth. GLUTEN FREE: Make sure egg noodles, white wine, beef broth, Worcestershire sauce and flour are gluten free. NUTRITION: 606 Calories; 20g Fat (30.3% calories from fat); 38g Protein; 65g Carbohydrate; 3g Dietary Fiber; 143mg Cholesterol; 183mg Sodium. Exchanges: 3 1/2 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.
2 large eggs 1 tablespoon low sodium soy sauce, separated 1 1/2 teaspoons sesame oil, separated 3 tablespoons olive oil, separated 2 cloves garlic, minced Cook time: 15 minutes Fried Rice and Pork Day 4 - Serves 6 4 cups cold cooked rice 2 large green onions, sliced 2 pork sausages, cooked and diced 2 large carrots, cooked and diced 1/2 cup frozen peas 1 tablespoon oyster sauce COOKING INSTRUCTIONS: Beat the eggs with 1 teaspoon soy sauce and 1/2 teaspoon sesame oil. Put 1 tablespoon of olive oil in a large frying pan and pour in eggs. When scrambled take out and chop. Set aside. Heat the pan to high heat and add 1 tablespoon of oil. Add the garlic and fry for 3 minutes. Add the rice and 2 teaspoons of soy sauce. Fry on high heat for 5 minutes. Transfer to a bowl and set aside. Clean the pan and heat again. Add 1 tablespoon of oil and the sausages and the of the green onions. Stir fry for 2 minutes. Add the carrots, peas and oyster sauce. Stir fry for another 2 minutes. Put the rice back in and stir to mix. Stir fry for 3 minutes or until the mixture is piping hot. Add the eggs and stir for 1 minute more. Serve immediately. SERVING SUGGESTION: Steamed broccoli. VEGETARIAN: Use tofu instead of pork sausages. GLUTEN FREE: Make sure soy sauce and oyster sauce is gluten free. NUTRITION: 318 Calories; 14g Fat (39.4% calories from fat); 8g Protein; 40g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 229mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat.
3 tablespoons of butter 1 medium onion, diced 2 large celery stalks, diced 1 large potato, diced 3 cups low sodium chicken broth 1 tablespoon dried basil 1 tablespoon dried oregano 1 tablespoon celery salt Cook time: 35 minutes Fish Chowder Day 5 - Serves 6 2 tablespoons paprika 1/2 teaspoon freshly ground black pepper 1/4 teaspoon sea salt 1 teaspoon tabasco sauce 5 cups of milk 1 cup heavy cream 1 pound of cod 1 pound scallops COOKING INSTRUCTIONS: In a large pot, melt butter and then sauté the onions and celery over medium heat for 5 minutes. Add the potato and add enough chicken broth to cover. Cook until the potato is just barely tender for 10 minutes. Add the basil, oregano, celery salt, pepper, salt, paprika and tabasco sauce. Layer the fish and scallops on top. Add just enough chicken broth to cover again. Cook 15 minutes until fish barely flakes. Add cream, and then fill the pot to the top with the milk. Allow the chowder to warm through and serve. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use tempeh instead of cod and chopped eggplant instead of scallops. GLUTEN FREE: Make sure chicken broth and tabasco sauce are gluten free. NUTRITION: 500 Calories; 30g Fat (53.1% calories from fat); 38g Protein; 21g Carbohydrate; 2g Dietary Fiber; 155mg Cholesterol; 1606mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Non-Fat Milk; 5 1/2 Fat.
DO-AHEAD TIP: Cook the box of rice. 3 large boneless skinless chicken breasts Sea salt and freshly ground black pepper to taste 1 medium onion, chopped 2 cups low sodium chicken broth Prep time: 15 minutes Cook time: 4 hours Creamy Chicken and Rice Day 6 - Serves 6 1 1/2 cups of heavy cream 1 (8-ounce) box of rice, cooked 1 1/2 cups shredded cheddar cheese 1 (15-ounce) can of drained corn COOKING INSTRUCTIONS: Place chicken into crockpot and season with salt and pepper. Sprinkle chopped onions on top of chicken. Mix together the two cups of chicken broth and cream. Pour mixture over chicken. Cover and cook on high for 4 hours. Shred the chicken right before serving. Add in cooked rice, cheese and corn. Mix well, until cheese is melted. Serve hot. SERVING SUGGESTION: Steamed asparagus. VEGETARIAN: Use canned white beans instead of chicken breasts and adjust cook time. GLUTEN FREE: Make sure chicken broth is gluten free. NUTRITION: 474 Calories; 26g Fat (49.8% calories from fat); 41g Protein; 18g Carbohydrate; 1g Dietary Fiber; 150mg Cholesterol; 450mg Sodium. Exchanges: 1 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 4 Fat.