Quick and Easy Dinners

Quick and Easy Dinners

Quick and Easy Dinners Day 1: Balsamic Glazed Red Onion Burgers Day 2: Greek Chicken Gyros Day 3: Shrimp and Herb Tacos Day 4: Spicy Pork and Vegetables Day 5: Skillet Sausage Lasagna Day 6: Bleu Cheese and Steak Rollups Day 7: Crispy Apple-Chicken Salad Day 8: Tuna Lettuce Wraps Day 9: Zucchini and Black Bean Rice Day 10: Dan Dan Noodles with Vegetables

SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 1/2 pounds ground beef [D1] 1 pound pork tenderloin [D4] Boneless skinless chicken breast meat (2 cups shredded + 1 lb) [D2, D7] 3/4 lb Italian pork sausage meat [D5] 1 1/2 lbs shrimp, peeled, deveined [D3] 1 1/4 pounds beef flank steak [D6] 10 ounces tuna steak (or frozen) [D8] CONDIMENTS Olive oil [D1,D3,D4,D5, D7,D9,D10] Chili oil (in Asian section) [D10] White wine vinegar [D7] Balsamic vinegar [D1] Red wine vinegar [D10] Mayonnaise [D7] Sweet and sour sauce (1/4 cup) [D8] Low sodium soy sauce [D4,D8,D10] Black olives (1/2 cup) **[D2,D3] Tahini [D10] Honey [D10] 1 (10-oz.) jar sweet & sour sauce [D4] **Rice vinegar [D1] **Mayonnaise [D1] **Red wine vinaigrette [D2] **Salad dressing [D5,D9] DAIRY/DAIRY CASE Butter, unsalted [D1,D3]**[D6,D7] Plain yogurt (1 cup) [D2] Swiss cheese (8 slices) [D1] Part-skim Mozzarella cheese (2 cups shredded) [D5] Feta cheese (1 cup crumbled) [D2] Eggs (1) [D7] Sour cream (3/4 cup) [D6] Buttermilk (1/4 cup) [D7] Bleu cheese (1/4 cup crumbled) [D6] Gorgonzola cheese (1/4 cup) [D7] FREEZER 1 1/2 pounds shrimp, peeled, deveined (if not using fresh) [D3] 10 ounces tuna steak (if not fresh) [D8] SPICES Sea salt [D1,D3,D5, D6,D7,D10] Black peppercorns [D1,D5, D6,D7] Crushed red pepper flakes [D4,D10] Quick and Easy Dinners Shopping List PRODUCE Onions (1 medium) [D4] Sweet onions (1 small) [D9] Red onions (2 large) [D1,D2, D6] Shallots (1) [D5] Garlic (12 cloves) [D3,D4,D5, D9,D10] Green onions (2 ¼ c) [D3,D7,D8,D10] Carrots (1/2 cup) [D8] **[D3,D10] Tomatoes (2 medium) [D2] Radishes (1/4 cup ) **[D8,D10] Gingerroot (2 tbls grated) [D10] Red bell peppers (2 large) [D4, D9] Jalapenos (1) [D3] Sugar snap beans (1 cup) [D4]** [D10] Baby arugula (2 cups) [D2] Grape tomatoes (1 cup sliced) [D6] Zucchini (1 1/2 cups sliced) [D9] Sweet green peas (1 cup) [D10] Baby spinach (3 1/2 cups) [D6,D10] Spring salad mix (8 cups) [D7] Green leaf lettuce (8 leaves) [D8] Cilantro (1/4 cup chopped) [D8] Green apples (2 medium) [D7] Flat leaf parsley [D3,D7] Basil (1 cup) [D2,D5,D9] Lemons (4 teaspoons juice) [D2,D6] Limes (1) [D3] **Celery [D3,D10] **Cucumber [D2,D10] **Jicama [D3] **Corn on the cob [D6] **White button mushrooms [D8] **Snow peas [D8] **Grape tomatoes [D3] **Avocado [D2] **Broccoli [D4] **Coleslaw mix [D1] **Mixed baby greens [D2] **Lettuce (not Iceberg) [D5,D9] **Salad veggies (your choice) [D5,D9] DRY GOODS Brown rice (5 cups cooked) [D5] 8 ounces Bow Tie pasta [D5] All-purpose flour (1/4 cup) [D7] Panko bread crumbs (1 cup) [D7] Jasmine rice (5 cups) [D9] Udon noodles (12 ounces) [D10] Roasted peanuts (1/4 cup) [D10] CANNED GOODS 2 (14.5-oz.) cans diced tomatoes [D5] 1 (6-oz.) can tomato paste [D5] 1 (8-oz.) can pineapple chunks [D4] Low sodium vegetable broth (1 1/2 cups) [D9,D10] 1 (14.5-oz.) can Italian-style diced tomatoes [D10] 1 (15-oz.) can black beans [D9] SPICES Sea salt [D1,D3,D5, D6,D7,D10] Black peppercorns [D1,D5, D6,D7] Crushed red pepper flakes [D4,D10] BAKERY 4 pumpernickel rolls [D1] 8 whole wheat tortillas [D2,D6] 8 corn tortillas [D3] **Whole grain rolls [D7] OTHER Parchment paper [D1,D2] GLUTEN FREE Italian sausage [D5] Vinegar [D1, D7,D10] Soy sauce [D4, D8,D10] Black olives [D2] Canned tomatoes [D5, D9] Tomato paste [D5] Sweet and sour sauce [D4] Pasta [D5] Burger buns [D1] Tortillas [D2,D3, D6] Mayonnaise [D7] Vegetable broth [D9,D10] Beans [D9] Sweet and sour sauce [D8] Noodles [D10] Flour [D7] Breadcrumbs OR bread [D7] 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.

1 tablespoon olive oil 1 large red onion, thinly sliced 1/4 cup balsamic vinegar 1 1/2 pounds ground beef Balsamic Glazed Red Onion Burgers Day 1 - Serves 4 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 4 pumpernickel rolls, split 8 slices Swiss cheese 1 tablespoon unsalted butter, at room temperature COOKING INSTRUCTIONS: Heat the olive oil in a medium skillet over medium-high heat. Add onion and vinegar and cook until onion is just slightly softened; remove from skillet and set aside. Form ground beef into 4 equal-sized patties and season on both sides with salt and pepper. Add patties to the same skillet then cook until they reach desired level of doneness. Remove patties from the skillet and place 2 slices of cheese on top of each, to slightly melt. Butter both sides of pumpernickel rolls then fill each with a patty and some onions. Press down slightly on the burgers and wrap in parchment paper to keep warm if not eating immediately. SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). GLUTEN FREE: Make sure vinegar is gluten free. Use gluten free burger buns. NUTRITION: Per serving: 902 Calories; 68g Fat; 48g Protein; 23g Carbohydrate; 3g Dietary Fiber; 204mg Cholesterol; 950mg Sodium. Exchanges: 1 Grain(Starch); 6 Lean Meat; 1 Vegetable; 0 Fruit; 10 Fat. Points: 24 DO-AHEAD TIP: Cook the chicken. 1 cup plain yogurt 1 cup crumbled Feta cheese 1/4 cup chopped red onion 2 teaspoons lemon juice 4 whole wheat flour tortillas, warmed Greek Chicken Gyros Day 2 - Serves 4 2 cups shredded chicken breast meat, cooked 2 medium tomatoes, sliced 2 cups baby arugula 1/2 cup sliced black olives 1/4 cup chopped basil leaves COOKING INSTRUCTIONS: In a medium bowl, mix together yogurt, Feta, red onion and lemon juice; spread mixture evenly on the tortillas. Sprinkle with shredded chicken and top with tomato slices, arugula, olives and basil. Roll up and wrap each roll in a piece of parchment paper to help hold everything together and make it easy to travel. SERVING SUGGESTION: A big salad of mixed baby greens, sliced red onion, cucumber and avocado, tossed with red wine vinaigrette. GLUTEN FREE: Make sure olives are gluten free. Use gluten free tortillas. NUTRITION: Per serving: 446 Calories; 16g Fat; 40g Protein; 36g Carbohydrate; 4g Dietary Fiber; 110mg Cholesterol; 1058mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Points: 11

Shrimp and Herb Tacos Day 3 - Serves 4 1/4 cup olive oil 1/2 cup chopped green onions 1 1/2 pounds shrimp, peeled deveined and cut lengthwise 1 teaspoon sea salt 2 tablespoons unsalted butter 1 jalapeno, de-seeded and chopped 4 cloves garlic, minced 1/4 cup chopped flat leaf parsley 8 corn tortillas, warmed 1 lime, quartered COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium-high heat. Add green onions and shrimp then sprinkle with salt. When shrimp are almost completely cooked, add the butter, jalapeno and garlic; remove from heat then sprinkle with chopped parsley. Spoon mixture onto the tortillas and fold up. Serve with a lime wedge to squeeze over the tacos. SERVING SUGGESTION: A relish tray of carrot, celery and jicama sticks, grape tomatoes and whole black olives. GLUTEN FREE: Make sure corn tortillas are gluten free. NUTRITION: Per serving: 477 Calories; 23g Fat; 38g Protein; 29g Carbohydrate; 3g Dietary Fiber; 274mg Cholesterol; 808mg Sodium. Exchanges: 1 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 Fat. Points: 12 DO-AHEAD TIP: Cook rice. Spicy Pork and Vegetables Day 4 - Serves 4 1 large red bell pepper, de-seeded, de-ribbed, chopped 1 tablespoon olive oil 1 (8-oz.) can pineapple chunks in juice, drained 1 pound pork tenderloin, cut into 1-inch pieces 1/4 teaspoon crushed red pepper flakes 1 medium onion, chopped 1 (10-oz.) jar sweet and sour sauce 2 cloves garlic, minced 1 tablespoon low sodium soy sauce 1 cup sugar snap beans 5 cups cooked brown rice COOKING INSTRUCTIONS: Heat the oil in a large skillet over medium-high heat. Add pork, onion and garlic; cook and stir until pork is cooked through. Add sugar snap beans, bell pepper, pineapple and crushed red pepper flakes; cook until bell pepper is tender-crisp. Stir in sweet and sour sauce and soy sauce; cook just until mixture starts to bubble then remove from heat. Serve pork mixture over hot rice. SERVING SUGGESTION: Serve steamed broccoli spears on the side. GLUTEN FREE: Make sure soy sauce and sweet and sour sauce are gluten free. NUTRITION: per serving: 784 Calories; 10g Fat; 32g Protein; 142g Carbohydrate; 8g Dietary Fiber; 74mg Cholesterol; 943mg Sodium. Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 4 1/2 Other Carbohydrates. Points: 20

DO-AHEAD TIP: Cook pasta. Skillet Sausage Lasagna Day 5 - Serves 4 1 (6-oz.) can tomato paste 2 tablespoons olive oil 2 teaspoons sea salt 1 shallot, chopped 1 teaspoon freshly ground black pepper 2 cloves garlic, minced 8 ounces Bow Tie pasta, cooked 3/4 pound Italian pork sausage meat 2 cups shredded part-skim Mozzarella cheese 2 (14.5-oz.) cans diced tomatoes 1/4 cup chopped basil leaves COOKING INSTRUCTIONS: Heat the olive oil in a large skillet with a tight-fitting lid over medium-high heat. Add shallot and garlic; cook and stir until soft. Add sausage meat; cook, breaking up with a wooden spoon, until no longer pink. Stir in tomatoes and tomato paste then season with the salt and pepper. Add the cooked pasta and stir well to combine. Remove skillet from the heat; add the Mozzarella and basil. Cover the skillet and allow the cheese melt. Serve hot. SERVING SUGGESTION: Serve a big salad on the side. GLUTEN FREE: Make sure sausage, diced tomatoes and tomato paste are gluten free. Use gluten free pasta. NUTRITION: Per serving: 807 Calories; 45g Fat; 38g Protein; 64g Carbohydrate; 6g Dietary Fiber; 95mg Cholesterol; 2220mg Sodium. Exchanges: 3 Grain(Starch); 4 Lean Meat; 3 1/2 Vegetable; 6 1/2 Fat. Points: 22 Blue Cheese and Steak Rollups Day 6 - Serves 4 4 whole wheat flour tortillas, warmed 1/4 cup crumbled bleu cheese 1 1/4 pounds beef flank steak, grilled and thinly sliced 3/4 cup sour cream (diagonally) 1/4 teaspoon sea salt 1 1/2 cups packed baby spinach 1/2 teaspoon freshly ground black pepper 1 cup sliced grape tomatoes 2 teaspoons lemon juice 1/3 cup thinly sliced red onion COOKING INSTRUCTIONS: In a medium bowl, combine first 5 ingredients (bleu cheese through lemon juice). Evenly spread this mixture down the centers of the tortillas; top with steak slices, spinach, tomatoes and sliced onion. Roll up and serve. SERVING SUGGESTION: Serve buttered corn on the cob on the side. GLUTEN FREE: Use gluten free tortillas. NUTRITION: Per serving: 528 Calories; 29g Fat; 35g Protein; 31g Carbohydrate; 3g Dietary Fiber; 98mg Cholesterol; 750mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat. Points: 14

1/4 cup all-purpose flour 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1 egg, beaten 1 cup Panko bread crumbs 1 pound boneless skinless chicken breast meat, sliced into tenders 2 tablespoons olive oil Chicken Apple Salad Day 7 - Serves 4 1/4 cup buttermilk 2 tablespoons mayonnaise 1 tablespoon white wine vinegar 1 tablespoon chopped flat leaf parsley 8 cups spring salad mix 2 medium green apples, peeled, cored and sliced 1/2 cup chopped green onions 1/4 cup crumbled Gorgonzola cheese COOKING INSTRUCTIONS: In a large, shallow bowl, blend together flour, salt and pepper. In another shallow bowl, place beaten egg. In a third shallow bowl, place bread crumbs. Dip chicken strips first in flour mixture, then egg and lastly in bread crumbs; set aside. Heat the olive oil in a large skillet over medium-high heat. Add coated chicken tenders and cook for 3 to 4 minutes per side or until cooked through; remove from skillet and set aside. Prepare dressing: In a medium bowl, whisk together buttermilk, mayo, vinegar and parsley; set aside. In a large salad bowl, toss together salad mix, apples, green onions and cheese; top with chicken tenders then drizzle with dressing. SERVING SUGGESTION: Serve whole grain rolls and butter on the side. GLUTEN FREE: Make sure mayonnaise and vinegar are gluten free. Use gluten free flour and breadcrumbs (or make your own breadcrumbs from gluten free bread). NUTRITION: Per serving: 423 Calories; 18g Fat; 35g Protein; 30g Carbohydrate; 5g Dietary Fiber; 128mg Cholesterol; 553mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 2 1/2 Fat; 0 Other Carbohydrates. Points: 11 DO-AHEAD TIP: Grill tuna. 8 large leaves green leaf lettuce 10 ounces tuna steak, grilled and sliced 1/2 cup finely chopped carrots 1/4 cup chopped radishes Tuna Lettuce Wraps Day 8 - Serves 4 1/4 cup chopped green onions 1/4 cup chopped cilantro 1/4 cup sweet and sour sauce 2 teaspoons low sodium soy sauce COOKING INSTRUCTIONS: On a clean work surface, lay out lettuce leaves; evenly top with remaining ingredients (tuna through soy sauce); serve. SERVING SUGGESTION: Serve stir-fried white button mushrooms and snow peas on the side. GLUTEN FREE: Make sure sweet and sour sauce and soy sauce are gluten free. NUTRITION: Per serving: 135 Calories; 4g Fat; 17g Protein; 8g Carbohydrate; 1g Dietary Fiber; 27mg Cholesterol; 187mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Other Carbohydrates. Points: 3

1 tablespoon olive oil 1 small sweet onion, chopped 2 cloves garlic, minced 1 1/2 cups sliced zucchini 1/2 cup chopped red bell pepper Zucchini and Black Bean Rice Day 9 - Serves 4 1 (15-oz.) can black beans, drained and rinsed 1 (14.5-oz.) can Italian-style diced tomatoes 3/4 cup low sodium vegetable broth 5 cups cooked jasmine rice 1/2 cup chopped basil leaves COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium-high heat. Add onion, garlic, zucchini and bell pepper; cook until softened. Add black beans, tomatoes and broth; stir to combine. Serve over hot rice and top with chopped basil. SERVING SUGGESTION: Serve a big salad on the side. GLUTEN FREE: Make sure canned beans, tomatoes and broth are gluten free. NUTRITION: Per serving: 472 Calories; 5g Fat; 16g Protein; 89g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 441mg Sodium. Exchanges: 5 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1/2 Fat. Points: 12 DO-AHEAD TIP: Cook the noodles 3 tablespoons olive oil 2 cups packed baby spinach 1 cup sweet green peas 2 cloves garlic, minced 2 teaspoons sea salt 1/2 teaspoon crushed red pepper flakes 2 tablespoons grated gingerroot 3/4 cup low sodium vegetable broth Dan Dan Noodles with Vegetables Day 10 - Serves 4 2 tablespoons chili oil 2 tablespoons red wine vinegar 2 tablespoons low sodium soy sauce 4 teaspoons tahini 1 teaspoon honey 12 ounces udon noodles, cooked 1/4 cup chopped roasted peanuts 1 cup chopped green onions COOKING INSTRUCTIONS: Heat the oil in a large skillet over medium-high heat. Add spinach, peas and garlic; cook until spinach wilts. Add next 10 ingredients (salt through cooked noodles); heat through, gently tossing blend well. Remove skillet from heat; add roasted peanuts and chopped green onions; toss. Serve hot or cold. SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, sugar snap beans and cucumber spears. GLUTEN FREE: Make sure broth, vinegar, soy sauce and noodles are gluten free. NUTRITION: per serving: 597 Calories; 24g Fat; 9g Protein; 88g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 1444mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 4 1/2 Fat; 0 Other Carbohydrates. Points: 16