Five for Fifty. A Week of Healthy Meals for Under $ The Six O'Clock Scramble LLC. All rights reserved.

Five for Fifty A Week of Healthy Meals for Under $50 www.thescramble.com 2014 The Six O'Clock Scramble LLC. All rights reserved.

Five for Fifty: A week of Healthy Family Meals for Under $50 Often when the New Year rolls around, we are gung ho with our new year s resolutions. Call this negative (or simply realistic) but in January of 2012, Time Magazine published a list of the 10 Most Commonly Broken New Year s Resolutions. One resolution on the list was to save more money. While there may be many ways to go about improving the numbers on your family s balance sheet, one very simple and achievable way to save more cash is by spending less money to feed your family. How? you may ask, when your athletic kids just keep growing and have ever-increasing appetites. The absolute best way to save money on food is to prepare the majority of your meals at home. Simple but true. As you ve made the excellent decision to become a member of The Six O Clock Scramble online family meal planning service, you re well on your way to potentially saving hundreds of dollars a month on your food budget. Not only will you likely be preparing more meals at home and wasting less food due to better planning, but you ll also be spending smarter at the grocery store. With a weekly plan and organized shopping list, you ll buy only what you will prepare and eat that week. To get you off on the right foot and allow you to keep more green in your wallet, we ve developed a meal plan that will enable to feed your family 5 meals for $50 or less. To put things into perspective, with this plan you can prepare 5 dinners for the same amount of money it may cost you for Chinese delivery or burrito takeout for 1 night family dinner. Amazing, right?! A couple of things to keep in mind with this meal plan The meals were developed using grocery prices near The Scramble headquarters outside Washington, D.C.: As grocery store prices vary significantly, our figure of $50 is approximate. The $50 total does not include optional ingredients or staples (things you are very likely to already have in your kitchen). Do you shop off your store circular or use coupons? Go for it! Challenge yourself to save as much as possible and your week of meals may come in well below $50. You may have some ingredients left over at the end of the week possibly some chicken, a little cheese, and a few eggs, for example. We recommend using these ingredients for what we like to call The 6th Night Scramble. You can get creative here, but some of my favorite meals for my family s 6th Night Scramble are omelets, stir-fries and soups. Read here for more details and suggestions. Happy New Year, welcome to The Scramble and let s get cooking (and saving)!

Chicken Diablo Prep: 10 minutes Cook: 50 minutes Total: 50 minutes Servings: 6 This wonderful family-friendly chicken recipe comes from our friend Monica Medina. Monica usually prepares the chicken in the morning before work, and her babysitter puts it in the oven so it's ready in time for dinner, and has the whole house smelling heavenly (but it tastes devilishly rich). Serve it with Fluffy Coconut Edamame Rice. 4 Tbsp. butter or margarine ¼ cup Dijon or yellow mustard (use wheat/gluten-free if needed) ½ cup honey 1-2 tsp. curry powder, to taste ¼ - ½ tsp. cayenne pepper, to taste (optional) 1 whole chicken, cut up, or 8-12 chicken pieces (about 4 lbs. total), skin removed, if desired. Fluffy Coconut Edamame Rice 2 cups jasmine rice 1 cup unsweetened light coconut milk (sold with Asian foods) ½ cup orange juice 1/2 tsp. salt ½ tsp. salt 1 tsp. curry powder ¼ cup raisins 1 cup frozen shelled edamame Preheat the oven to 350 degrees. In a small saucepan, melt the butter over medium-low heat. Add the mustard, honey, curry powder, and cayenne pepper (optional) and continue cooking and stirring until the sauce is well mixed, about 2 minutes. Arrange the chicken pieces in a large baking pan. Pour the sauce over the chicken. (At this point you can refrigerate and marinate the chicken for up to 24 hours, or bake it right away.) Bake the chicken for 50 minutes. Halfway through, turn the chicken over and baste it with the sauce. (Meanwhile, prepare the rice, if you are serving it.) For browner tops, put the chicken under the broiler for the final 5 minutes of cooking. Serve it immediately, or refrigerate it for up to 3 days, or freeze it for up to 3 months. Do Ahead or Delegate: Make the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate or freeze the dish. Flavor Booster: Spice it up by doubling the curry powder and adding the optional cayenne pepper to the sauce. Tip: Want to speed up your metabolism a little bit? Include the optional cayenne pepper in this dish. Cayenne pepper contains capsaicin, which can temporarily boost your metabolism. Just keep in mind that a little goes a long way if you're catering to sensitive palates. Slow Cooker Directions: Prepare the recipe as above, cooking it 4-5 hours on high or 8-10 hours on low. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Serve with Fluffy Coconut Edamame Rice: Combine all ingredients in a medium saucepan with 2 1/2 cups of water, bring to a boil, cover and simmer for 15 minutes, fluff with a spoon and serve. Nutritional Information Per Serving (% based upon daily values): Calories 250, Total Fat: 10g, 15%; Saturated Fat: 6g, 30%; Cholesterol: 85mg, 28%; Sodium: 200mg, 8%; Total Carbohydrate: 13g, 4%; Dietary Fiber: 0g, 0%; Sugar: 12g; Protein: 27g. Nutrition with side dish(es): Calories 501, Total Fat: 15g, 21.5%; Saturated Fat: 8g, 39%; Cholesterol: 85mg, 28%; Sodium: 357mg, 14.5%; Total Carbohydrate: 59g, 19%; Dietary Fiber: 2g, 8.5%; Sugar: 17g; Protein: 35g. Weight Watcher Points: 6 - Weight Watcher Points (+Sides): 13

Quick Tilapia with Lemon, Garlic, and Capers Prep + Cook: 15 minutes Servings: 4 Thin fish fillets like tilapia, trout or flounder are great for a weeknight meal. They cook quickly, and their mild taste is kid-friendly (In fact, our son used to think tilapia was chicken!) Serve the fish with sourdough bread and roasted broccoli. 1-2 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 1-1½ lb. tilapia fillets or other thin white fish fillets, (about 4 fillets) ¼ tsp. salt, or to taste ⅛ tsp. black pepper, or to taste ¾ lemon, juice only, 2-3 Tbsp. 1 Tbsp. capers, drained, or use 1 Tbsp. chopped green olives Sourdough Bread 4 slices of sourdough bread Roasted Broccoli 1-2 heads broccoli 1 Tbsp. extra virgin olive oil ¼ - ½ tsp. kosher salt ¼ - ½ tsp. salt-free lemon pepper seasoning Do Ahead or Delegate: Peel the garlic, juice the lemon. Flavor Booster: Top the fish with the zest of half a lemon when you add the lemon juice, and use extra capers and garlic. Tip: Capers may be small, but they pack a flavorful punch. They've got a sharp, salty taste and add dimension to fish, meats, pastas and sauces. In addition to having a lot of flavor, capers contain a number of phytonutrients and vitamins like vitamin A and vitamin K. (Start the broccoli first, if you are serving it) in a large nonstick skillet, heat the oil over medium heat. Add the garlic and cook it for 30 seconds until it is fragrant. Place the fillets in the pan and press them down with a spatula to ensure each fillet is completely touching the pan. Season them with a little salt and pepper. Cook the fish for 3-4 minutes, depending on the thickness of the fillets, until the bottoms start to brown. (Warm the bread now, if you are serving it.) Flip the fillets, pour the lemon juice over them, and season the second side with salt and pepper. Top the fish with the capers. Cook it for another 3-4 minutes. When the tilapia is white throughout and flakes easily, remove it to a plate and serve it.) Slow Cooker Directions: Place each fillet on its own individual piece of aluminum foil. Drizzle each piece of fish with olive oil and lemon juice, season with salt and pepper, and top with garlic and capers. Fold the foil over the fish to make a packet, and arrange the packets in the slow cooker, stacking one on top of the other as necessary. Cook for 3-4 hours on high or 6-7 hours on low. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Serve with Sourdough Bread: Warm the bread in a 300-degree oven for 5 minutes before serving, if desired. Serve with Roasted Broccoli: Preheat the oven to 400 degrees. Cut the broccoli into spears and toss them with the oil, salt and lemon pepper seasoning (for a spicy taste, add some crushed red pepper flakes, too). Lay the spears flat on a baking sheet and roast them for 15 minutes, flipping them once, until they are lightly browned in spots. Nutritional Information Per Serving (% based upon daily values): Calories 200, Total Fat: 8g, 12%; Saturated Fat: 0g, 0%; Cholesterol: 95mg, 32%; Sodium: 150mg, 6%; Total Carbohydrate: 4g, 1%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 28g. Nutrition with side dish(es): Calories 384, Total Fat: 13g, 18%; Saturated Fat: 1g, 1.5%; Cholesterol: 95mg, 32%; Sodium: 523mg, 21%; Total Carbohydrate: 36g, 11%; Dietary Fiber: 4g, 14.5%; Sugar: 2g; Protein: 36g. Weight Watcher Points: 5 - Weight Watcher Points (+Sides): 11

Fried Egg & Avocado Sandwich Prep + Cook: 15 minutes Servings: 4 I m not sure why, but recently I became obsessed with making the perfect fried egg sandwich. I asked everyone for their ideal recipe of course everyone had a slightly different answer. Ultimately and happily I settled on this combination but you might also enjoy adding steamed spinach, roasted peppers, mayonnaise, tapenade or bacon. We used Cheddar and jalapeño bread from the farmer s market but assuming you can t find that (good assumption, right?), you can use sourdough, Challah, French bread, even English muffins. Serve the sandwiches with orange slices. 2-4 slices bacon (turkey, pork or meatless) (optional) 8 slices sourdough bread, or use French bread or your favorite bread 4 eggs 4 tsp. extra virgin olive oil 4 Tbsp. shredded Monterey Jack cheese, or use Cheddar cheese or or shaved pecorino 1 avocado, thinly sliced, or use guacamole 1 dash hot pepper sauce, such as Tabasco, or Sriracha sauce (optional) Orange Slices 3-6 oranges Do Ahead or Delegate: Shred the cheese if necessary and refrigerate. Flavor Booster: Use the hot pepper sauce or Sriracha or spread a little mustard on one of the pieces of toast. Tip: If you don t like sunny side up eggs or runny yolks, cook them a bit longer or flip them gently and cook for 1-2 more minutes so the yolks cook through (over easy). (Slice the oranges first, if you are serving them.) If you are including the bacon in your sandwiches, cook it according to the package directions (I like to put it on a lined baking sheet in a cold oven, heat the oven to 400 degrees and let it cook for about 10 minutes until it is well browned). Toast the bread until it s golden and crispy. Spray a small bowl with nonstick cooking spray and gently crack an egg into it. Meanwhile, heat a large cast iron or other heavy skillet over medium-low heat. When it is hot, add the oil and swirl it around to distribute it evenly. When the oil is hot, gently pour in the egg and repeat with the remaining eggs, cracking them into the bowl first so you can add them gently to the pan (to avoid the yolks cracking and the whites spreading too much). Cover the pan for 3 minutes until the whites are opaque throughout. Top each egg evenly with 1 Tbsp. cheese. Meanwhile, mash the avocado onto 4 slices of the toast, and slide an egg on top of each. Put 1/2 to 1 slice of bacon on top of each egg (optional). Sprinkle a little hot pepper sauce or Sriracha on top of each egg, and top with the remaining slices of toast. Serve immediately. Serve with Orange Slices: Cut the oranges into wedges for serving. Nutritional Information Per Serving (% based upon daily values): Calories 417, Total Fat: 17g, 26%; Saturated Fat: 5g, 22.5%; Cholesterol: 194mg, 64.5%; Sodium: 538mg, 22.5%; Total Carbohydrate: 50g, 16.5%; Dietary Fiber: 5g, 17%; Sugar: 2g; Protein: 17g. Nutrition with side dish(es): Calories 448, Total Fat: 17g, 26%; Saturated Fat: 5g, 22.5%; Cholesterol: 194mg, 64.5%; Sodium: 538mg, 22.5%; Total Carbohydrate: 58g, 19.5%; Dietary Fiber: 7g, 23%; Sugar: 8g; Protein: 18g. Weight Watcher Points: 11 - Weight Watcher Points (+Sides): 12

Chili Potatoes with Sweet Peppers Prep + Cook: 30 minutes Servings: 4 This recipe is inspired by a suggestion from Scramble subscriber Alyce Traverso. It s a healthy and filling vegetarian meal that your family members can each enjoy in their own way. Serve with lightly buttered corn. 4 russet potatoes 1 Tbsp. extra virgin olive oil 1 red or green bell pepper, diced 1 jalepeno pepper, seeds removed and finely diced 1 small yellow onion, diced ¾ tsp. chili powder, or more to taste ¼ tsp. ground cumin, or more to taste ½ tsp. dried oregano, or 1½ tsp. fresh ¼ tsp. salt 15 oz. canned black beans, drained and rinsed (or use combination of beans and corn kernels) ½ cup shredded Cheddar cheese, for serving ½ cup shredded Monterey Jack cheese, for serving ½ cup salsa, for serving (optional) ½ cup nonfat sour cream, for serving (optional) Corn, Lightly Buttered 1 lb. frozen corn kernels 1 tsp. butter ¼ lime (optional) Do Ahead or Delegate: Clean and cook the potatoes, dice the bell pepper, the jalapeño pepper and the onion, combine the dry seasonings. Flavor Booster: Use extra dry spices or substitute chipotle chili powder for the chili powder, and serve the potatoes topped with lots of salsa. Top the potatoes with a thin layer of butter or olive oil before adding the toppings. Tip: Sometimes white potatoes get a bad rap. Potatoes are actually rich in nutrients and fiber, with a medium potato containing about the same amount of vitamin C as a cup of blueberries and more than double the potassium of a medium banana! Scrub the potatoes, pat them dry, and pierce the skins in several places with a fork. Place the potatoes in a microwave-safe glass dish and cover it with wax paper. Cook them on high power for 10 20 minutes (depending on your microwave), turning them once, until they are tender. (Alternatively, cook the potatoes in a 400 degree oven for 50 60 minutes.) Meanwhile, in a heavy skillet, heat the oil over medium heat. Add the bell peppers, jalapeños, onions, chili powder, cumin, oregano and salt. After about 10 minutes, stir in the beans (or bean and corn combination). Cook the vegetables, stirring often, until they are very tender, 10 15 minutes. (Meanwhile, prepare the corn, if you are serving it.) Cut the potatoes lengthwise and press them open. Top each potato with 1/4 of the vegetables, 1/4 of the cheeses, and 1 2 Tbsp. of salsa and sour cream, if desired. Slow Cooker Directions: Add the oil, peppers, onions, black beans and spices to the slow cooker, and cook on low for 8-10 hours or on high for 4-6 hours. Top the potatoes with the mixture, then the optional cheese, salsa and sour cream. If you are fortunate enough to have two slow cookers, the potatoes can also be prepared in a slow cooker. Prick the scrubbed potatoes with a fork, wrap in foil, then put in the slow cooker, stacking as necessary to fit. Cook on low for 9-10 hours or high for 5-6. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Serve with Corn, Lightly Buttered: Cook the corn in the microwave or on the stovetop for 3-5 minutes (we like it a little undercooked so it doesn't get chewy). Toss the hot corn with the butter and fresh lime juice, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 490, Total Fat: 18g, 28%; Saturated Fat: 9g, 45%; Cholesterol: 40mg, 13%; Sodium: 700mg, 29%; Total Carbohydrate: 63g, 21%; Dietary Fiber: 10g, 40%; Sugar: 5g; Protein: 21g. Nutrition with side dish(es): Calories 548, Total Fat: 19g, 29.5%; Saturated Fat: 10g, 47%; Cholesterol: 41mg, 13.5%; Sodium: 703mg, 29.5%; Total Carbohydrate: 76g, 25%; Dietary Fiber: 11g, 45%; Sugar: 7g; Protein: 23g. Weight Watcher Points: 13 - Weight Watcher Points(+Sides): 14

Tortellini Soup with Spinach & Tomatoes Prep + Cook: 20 minutes Servings: 5 Serving Size: 2 cups This fun recipe is great for a time-pressed weeknight, and can easily be doubled for bigger families. Serve it with a green salad with carrots, hard-boiled egg and Parmesan cheese and with Caramelized Bananas with Walnuts and Maple Syrup for dessert. 1 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 32 oz. reduced-sodium chicken or vegetable broth 9 oz. whole wheat or regular cheese tortellini, (sold refrigerated) 15 oz. no salt added diced tomatoes, with their liquid ¼ tsp. black pepper ½ tsp. dried basil ½ tsp. dried oregano 3 cups baby spinach, (or use Swiss chard) ¼ cup grated Parmesan cheese Green Salad with Carrots, Hard-Boiled Egg & Parmesan Cheese 1 small head iceberg or romaine lettuce, chopped (6 - cups) 2 carrots, thinly sliced 1 egg, hard-boiled and chopped 2 Tbsp. grated Parmesan cheese 2-4 Tbsp. vinaigrette dressing Caramelized Bananas with Walnuts & Maple Syrup 2 Tbsp. butter or coconut oil 2 bananas, sliced 2 Tbsp. walnuts 2 Tbsp. pure maple syrup 1/8 tsp. ground cinnamon Do Ahead or Delegate: Peel the garlic, combine the dry seasonings. Flavor Booster: Add an extra clove of garlic and double the black pepper. Use freshly grated Parmesan cheese. Tip: Buitoni sells a whole wheat three cheese tortellini that is tender and delicious and much higher in dietary fiber than their traditional tortellini. (Make the salad first, if you are serving it.) In a stockpot, heat the olive oil over medium-high heat. Sauté the garlic for 1 minute, then stir in the broth. Bring it to a boil, and then add the tortellini, tomatoes, pepper, basil and oregano. Reduce the heat to keep it at a low boil for 7 minutes. Add the spinach. Simmer it for 2 more minutes, then remove it from the heat and serve it immediately, topped with Parmesan cheese. Slow Cooker Directions: Add all ingredients except the tortellini and parmesan cheese to the slow cooker. Cook on low 6-10 hours (this can simmer all day). Add the tortellini 30 minutes before serving. Serve topped with Parmesan cheese. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Serve with Green Salad with Carrots, Hard-Boiled Egg & Parmesan Cheese: In a large bowl, combine the lettuce, carrots, egg and Parmesan cheese. Toss it with the vinaigrette dressing. Serve with Caramelized Bananas with Walnuts and Maple Syrup: Heat the butter or oil in a large heavy skillet over medium heat. Add the bananas and cook them for about 2 minutes per side until they are golden brown. After flipping them, add the walnuts. When the bananas are browned on the second side, remove them from the heat and drizzle on the syrup and sprinkle with cinnamon, and flip to coat. Allow to cool for several minutes and serve immediately alone or over vanilla ice cream or Greek yogurt. (They taste a lot like banana bread!). Nutritional Information Per Serving (% based upon daily values): Calories 254, Total Fat: 10g, 16%; Saturated Fat: 3g, 16%; Cholesterol: 36mg, 12%; Sodium: 431mg, 18%; Total Carbohydrate: 27g, 9%; Dietary Fiber: 7g, 27%; Sugar: 5g; Protein: 13g. Nutrition with side dish(es): Calories 482, Total Fat: 24g, 36%; Saturated Fat: 9g, 43%; Cholesterol: 56mg, 18%; Sodium: 461mg, 19%; Total Carbohydrate: 56g, 18.5%; Dietary Fiber: 11g, 43.5%; Sugar: 24g; Protein: 17g. Weight Watcher Points: 6 - Weight Watcher Points(+Sides): 12

Try www.thescramble.com. Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Staples 1 Tbsp. extra virgin olive oil 1 tsp. butter (4S) 4 Tbsp. butter or margarine (1) 2 Tbsp. butter or coconut oil (5S) 3 Tbsp. + 4 tsp. + 1-2 Tbsp. extra virgin olive oil (2) (2S) (3) (4) (5) 2-4 Tbsp. vinaigrette dressing (5S) 1/4 cup Dijon or yellow mustard (use wheat/gluten-free if needed) (1) * 1 dash hot pepper sauce, such as Tabasco (optional) (3) 2 Tbsp. pure maple syrup (5S) ½ cup honey (1) 5 eggs (3) (5S) 2 tsp. minced garlic (2) (5) Spices 1 tsp. salt (1S) (2) (4) ¼ - ½ tsp. kosher salt (2S) ¼ - ½ tsp. salt-free lemon pepper seasoning (2S) 1 tsp. dried oregano (4) (5) ½ tsp. dried basil (5) * ¼ - ½ tsp. cayenne pepper (optional) (1) ⅜ tsp. black pepper (2) (5) ⅛ tsp. ground cinnamon (5S) ¼ tsp. ground cumin (4) 1 tsp. + 1-2 tsp. curry powder (1) (1S) ¾ tsp. chili powder (4) Meat & Fish 1 whole chicken, cut up, or 8-12 chicken pieces (about 4 lbs. total) (1) 1-1½ lb. tilapia fillets or other thin white fish fillets (2) * 2-4 slices bacon (turkey, pork or meatless) (optional) (3) Refrigerated/Frozen Section 4 Tbsp. + ½ cup shredded Monterey Jack cheese (3) (4) ½ cup shredded Cheddar cheese (4) ¼ cup + 2 Tbsp. grated Parmesan cheese (5) (5S) * ½ cup nonfat sour cream (optional) (4) ½ cup orange juice (1S) 9 oz. whole wheat or regular cheese tortellini (5) 1 lb. frozen corn kernels (4S) 1 cup frozen shelled edamame (1S) Produce 2 carrots (5S) 1 small yellow onion (4) 1 red or green bell pepper (4) 1 jalepeno pepper (4) 1 small head iceberg or romaine lettuce (5S) 3 cups baby spinach (5) 1-2 head broccoli (2S) 4 russet potatoes (4) 1 avocado (3) ¾ lemon (2) * ¼ lime (optional) (4S) 3-6 oranges (3S) 2 bananas (5S) Shelved Items 12 slices sourdough bread (2S) (3) 2 cups jasmine rice (1S) 15 oz. no salt added diced tomatoes (5) 32 oz. reduced-sodium chicken or vegetable broth (5) * ½ cup salsa (optional) (4) 1 cup unsweetened light coconut milk (sold with Asian foods) (1S) 15 oz. canned black beans (4) 1 Tbsp. capers (2) ¼ cup raisins (1S) 2 Tbsp. walnuts (5S) THE ABOVE INGREDIENTS WILL MAKE 1) = Chicken Diablo, (1S) = Fluffy Coconut Edamame Rice, (2) = Quick Tilapia with Lemon, Garlic, and Capers, (2Sa) = Sourdough Bread, (2Sb) = Roasted Broccoli, (3) = Fried Egg and Avocado Sandwiches, (3S) = Orange Slices, (4) = Chili Potatoes with Sweet Peppers, (4S) = Corn, Lightly Buttered, (5) = Tortellini Soup with Spinach and Tomatoes, (5Sa) = Green Salad with Carrots, Hard- Boiled Egg and Parmesan Cheese, (5Sb) = Caramelized Bananas with Walnuts and Maple Syrup, * - Includes ingredients that are optional.