STANDARD PLAN - 07-13-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Standard Family Spinach and Artichoke Stuffed Chicken Cream Filled Sugar Cookie Cups Recipe Ground Turkey Greek Tacos Standard Family Smoky Honey Mustard Pork Chops Standard Family Oven Roasted Parmesan Broccoli DAY 4 DAY 5 DAY 6 DAY 7 Spaghetti Squash Baked Slow Cooker Short Ribs LEFTOVERS Easy Southwest Chicken Sloppy Joes Bake Santa Fe Quinoa Salad Mississippi Mud Cake
DAY 1 STANDARD FAMILY SPINACH AND ARTICHOKE STUFFED CHICKEN M A I N D I S H Serves: 6 Prep Time: 20 Minutes Cook Time: 30 Minutes 3/4 cup plain Greek yogurt 3/4 cup light mayonnaise 1/4 cup chopped onion 3/4 teaspoon minced garlic 1 1/2 teaspoons garlic salt 1 1/2 cups chopped spinach leaves 3/4 cup artichoke hearts (diced) 3/4 cup shredded mozzarella cheese 1/3 cup grated Parmesan cheese 6 boneless skinless chicken breasts 1 1/2 teaspoons salt 1 1/2 teaspoons pepper 1 1/2 teaspoons paprika 3 Tablespoons olive oil 1. Preheat oven to 350 degrees. 2. In a bowl, combine yogurt, mayonnaise, onion, garlic, garlic salt, spinach leaves, artichoke hearts, mozzarella cheese and Parmesan cheese. Combine well and set aside. 3. Butterfly chicken breasts, leaving them attached on one side. 4. Open chicken breasts and spoon 1/4 cup cheese mixture into middle. Secure closed with toothpicks. 5. Top chicken breasts with salt, pepper, and paprika. 6. Heat olive oil in skillet over medium heat. 7. Once heated, place chicken breasts on skillet and sear 3-4 minutes on each side. 8. If using an oven safe skillet, transfer directly to the oven from there, or carefully transfer chicken to greased baking dish and bake for 25-30 minutes, or until chicken reaches internal temperature of 165 degrees.
CREAM FILLED SUGAR COOKIE CUPS RECIPE D E S S E R T Serves: 24 Prep Time: 30 Minutes Cook Time: 10 Minutes 2 3/4 cups flour 1 teaspoon baking soda 1/2 teaspoon baking powder 1 cup butter (softened) 1 1/4 cups sugar 1 egg 1 teaspoon vanilla Cream: 1 (12 ounce) Cool Whip 1 (8 ounce) cream cheese (softened) 2 cups powdered sugar 1 cup blueberries (for top of each cookie) Cookies: 1. Preheat oven to 375 degrees. 2. Grease a mini muffin tin with nonstick cooking spray. 3. In a small mixing bowl, combine flour, baking soda, and baking powder, set aside. 4. In a large mixing bowl, cream together butter and sugar until fluffy. 5. Beat in egg and vanilla, then gradually beat in dry ingredients until combined. 6. Roll into 1 inch sized balls and place in muffin tin. 7. Bake for 8-10 minutes or until golden brown. Let cool completely. Cream: 8. Cream together Cool Whip, cream cheese and powdered sugar until smooth. 9. Use a piping bag or spoon to fill cookie cups with cream. 10. Top each cookie with a blueberry.
DAY 2 GROUND TURKEY GREEK TACOS M A I N D I S H Serves: 6 Prep Time: 1 Hour Cook Time: 20 Minutes Tzatziki: 1 cucumber (peeled and seeded) 16 ounces plain yogurt (I used Greek yogurt) 2 cloves garlic (crushed) 1 teaspoon red wine vinegar 1/2 teaspoon lemon juice 1/4 teaspoon dried dill weed salt and pepper, to taste Fresh Greek Relish: 1 Tablespoon olive oil 1 Tablespoon red wine vinegar 2 Roma tomatoes (seeded and diced) 1 English cucumber (seeded and diced) 1/2 red onion (diced) Salt and pepper (to taste) Meat: 1 1/2 pounds lean ground turkey 1/2 red onion (minced) Salt and pepper (to taste) 2 teaspoons dried oregano 4 cloves garlic (minced) 2 Tablespoons tomato paste 4 Tablespoons red wine vinegar Pitas: 6 pita breads 1. The tzatziki and relish should be made at least 1 hour ahead of time to really let the flavors meld together, but you can make them up to 2 days in advance to make prep for this recipe even easier. 2. For the tzatziki, shred or grate the cucumbers and blot them with a paper towel or clean kitchen towel to get rid of as much moisture as possible. 3. Mix together the shredded cucumbers, strained yogurt, garlic, vinegar and lemon juice. Add dill and salt and pepper to taste. Cover and keep in the fridge until serving. 4. For the relish, gently mix olive oil, vinegar, tomatoes, cucumbers and onions in a medium bowl and add salt and pepper as desired. Cover and let sit in the fridge until serving. 5. For the meat, in a large skillet over medium-high heat, saute ground turkey and onions until turkey is no longer pink, drain grease. 6. Season with salt and pepper as desired. 7. Decrease temperature to low. Add oregano, garlic, tomato paste, and red wine vinegar to skillet and stir until meat is coated with seasonings. 8. To serve, add meat, relish, and tzatziki to a pita and enjoy.
DAY 3 STANDARD FAMILY SMOKY HONEY MUSTARD PORK CHOPS M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 12 Minutes 6 (4 ounce) boneless pork chops Salt and pepper, to taste 1 1/2 Tablespoons liquid smoke 4 1/2 Tablespoons Dijon mustard 2 1/4 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. Combine mustard, honey and garlic together in a small bowl and set aside. 3. Place pork chops on broiler pan/grill and cook for 4-5 minutes. turn over and cook another 4-5 minutes. You want the internal temperature to be at least 165 degrees (barely pink inside). Do not to overcook because then they become dry and tough. 4. Baste chops with honey mustard mixture and cook an additional minute on each side. 5. Remove from heat and allow to stand a few minutes to seal in the juices.
STANDARD FAMILY OVEN ROASTED PARMESAN BROCCOLI S I D E D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 15 Minutes 4 cups broccoli (cut into bite-size pieces) 1/2 cup olive oil 1 teaspoon garlic salt 2/3 cup shredded Parmesan cheese 1. Preheat the oven to 400 degrees. 2. Dump the broccoli into a large bowl and drizzle oil on top. Toss broccoli to coat with oil. Sprinkle garlic salt on top and mix to incorporate. 3. Spread broccoli on a large baking sheet covered with aluminum foil and bake for about 15 minutes, until it starts to turn golden brown (you want it to caramelize, but not burn). 4. Dump the broccoli back in a bowl as soon as you pull it out of the oven and mix with cheese. Serve immediately.
DAY 4 SPAGHETTI SQUASH BAKED SLOPPY JOES M A I N D I S H Serves: 6 Prep Time: 20 Minutes Cook Time: 1 Hour 20 Minutes 1 (3-5 pound) Spaghetti Squash 1 pound lean ground turkey 1 onion (diced) 1 (15 ounce) can Manwich Sloppy Joe Sauce 1 cup shredded Mozzarella cheese 2 green onions (diced) 1. Preheat oven to 350 degrees. 2. Place spaghetti squash in a 9 x 13 inch baking dish. Fill pan halfway with water and cover with foil. 3. Bake for 1 hour or until you can easily pierce the skin with a knife (cooking time depends on size of squash). 4. While the squash is baking, brown your ground turkey and add diced onion while it cooks. 5. Then add your Manwich and cook until heated through. 6. When squash is done cooking, cut squash in half and remove seeds from center. Fill it with your meat filling. 7. Put cheese on top of the meat filling, and sprinkle with diced green onions. 8. Put back in the oven at 350 degrees for 10 minutes.
DAY 5 SLOW COOKER SHORT RIBS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 8 Hours 3 pounds beef short ribs salt and pepper, to taste 1 (10.5 ounce) can condensed French onion soup 1 (12 ounce) bottle chili sauce 1/4 teaspoon dried rosemary (for garnish) 1. Spray a slow cooker with nonstick cooking spray. 2. Place short ribs in the bottom of slow cooker and season with salt and pepper, to taste. 3. In a mixing bowl, whisk together condensed onion soup and chili sauce. Spoon over the ribs. 4. Sprinkle rosemary on top. 5. Cook on low for 8-10 hours.
SANTA FE QUINOA SALAD S I D E D I S H Serves: 6 Prep Time: 45 Minutes Cook Time: 1 (15 ounce) can black beans (drained and rinsed) 1/2 red bell pepper (chopped) 2 ears fresh corn (cut of the cob) 2 Tablespoons red onion, minced 2 Tablespoons cilantro (minced) 1/2 cup quinoa (cooked) 1/2 lime (juiced) 2 Tablespoons olive oil 1 teaspoon minced garlic salt and pepper, to taste 1 teaspoon honey 1 tomato (diced) 1 avocado (diced) 1. In a bowl add your black beans, red pepper, corn, onion, cilantro, and quinoa. 2. Whisk together the lime juice, olive oil, garlic, salt, pepper, and honey together and toss over bean and corn mixture. 3. Refrigerator for at least 30 minutes 4. When ready to serve, add your tomato and avocado. Gently toss and combine well.
DAY 7 EASY SOUTHWEST CHICKEN BAKE M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 50 Minutes 4 cups cooked chicken (divided and cubed) 2 (14 ounce) cans green enchilada sauce (divided) 1 1/4 cups sour cream (divided) 9 (6 inch) corn tortillas (cut into bite sized pieces) 1 (4 ounce) can diced green chilis (drained and divided) 2 roma tomatoes (diced and divided) 3 cups shredded cheddar cheese (divided) salt and pepper, to taste Toppings 2 Roma tomatoes (diced) 1 avocado (diced) 1. Preheat oven to 375 degrees. Spray a 13 x 9 inch pan with non-stick cooking spray. 2. In the prepared pan, layer half of the chicken, enchilada sauce, sour cream, tortillas, chilis, tomatoes and cheese. Repeat layers with remaining ingredients. 3. Cover pan with aluminum foil and bake for 35-40 minutes. Remove foil and bake for 10 more minutes or until it starts to bubble. 4. Let stand for 10 minutes before serving. Top with additional tomatoes and diced avocado.
MISSISSIPPI MUD CAKE D E S S E R T Serves: 15 Prep Time: 1 Hour 20 Minutes Cook Time: 33 Minutes 1 cup butter 1/2 cup cocoa 2 cups sugar 4 eggs (slightly beaten) 1 teaspoon vanilla 1 1/2 cups flour 1 dash salt 1 1/2 cups chopped pecans 4 cups mini marshmallows Frosting 1 (16 ounce) package powdered sugar 1/2 cup milk 1/3 cup cocoa 1/4 cup butter (softened to room temp) Topping 1/2 cup chopped pecans 1/4 cup chocolate chips 1. Preheat oven to 350 F and lightly grease a 9 x 13 inch baking pan. 2. In a medium saucepan, melt the butter over medium heat. Add the cocoa to the saucepan and stir; remove saucepan from heat. 3. Pour melted butter mixture into a mixing bowl and add sugar and eggs, mix until blended. 4. Add the vanilla, then mix in the flour and salt. Stir in the pecans. 5. Pour batter into prepared pan and cook for 33-35 minutes or until done. 6. Remove pan from oven and sprinkle with marshmallows and let cake cool for about 1 hour. Frosting 7. Combine all of the frosting ingredients and mix until smooth. 8. Spread frosting on cooled cake. If your frosting is too thick, add more milk. 9. Sprinkle pecans and chocolate chips on top of frosting and enjoy!
SHOPPING LIST MISCELLANEOUS 3/4 Cup Artichoke Hearts 2 2/3 Tablespoons Honey 1/2 Teaspoon Lemon Juice 3/4 Cup Light Mayonnaise 1 Cup Olive Oil 5 1/3 Tablespoons Red Wine Vinegar PRODUCE 2 Avocado 1 Cup Blueberries 4 Cups Broccoli 1/4 Cup Chopped Onion 1 1/2 Cups Chopped Spinach Leaves 2 Tablespoons Cilantro 6 Cloves Garlic 1 Cucumber 2 Ears Fresh Corn 1 English Cucumber 2 Green Onions 1/2 Lime 1 Onion 1/2 Red Bell Pepper 1 Red Onion 2 Tablespoons Red Onion, Minced 6 Roma Tomatoes 1 (3-5 Pound) Spaghetti Squash 1 Tomato BAKING GOODS 1/2 Teaspoon Baking Powder 1 Teaspoon Baking Soda 1/4 Cup Chocolate Chips 2 Cups Chopped Pecans 1 Cup Cocoa 4 1/4 Cups Flour 4 Cups Mini Marshmallows 1 (16 Ounce) Package, 2 Powdered Sugar Cups 3 1/4 Cups Sugar 2 Teaspoons Vanilla MEAT 3 Pounds Beef Short Ribs 6 (4 Ounce) Boneless Pork Chops 6 Boneless Skinless Chicken Breasts 4 Cups Cooked Chicken 2 1/2 Pounds Lean Ground Turkey
CAN/SAUCES 1 (15 Ounce) Can Black Beans 1 (12 Ounce) Bottle Chili Sauce 1 (10.5 Ounce) Can Condensed French Onion Soup 1 (4 Ounce) Can Diced Green Chilis 4 1/2 Tablespoons Dijon Mustard 2 (14 Ounce) Cans Green Enchilada Sauce 1 1/2 Tablespoons Liquid Smoke 1 (15 Ounce) Can Manwich Sloppy Joe Sauce CAN/SAUCES 2 Tablespoons Tomato Paste DAIRY/FROZEN 2 1/4 Cups Butter 1 (12 Ounce) Cool Whip 1 (8 Ounce) Cream Cheese 1/3 Cup Grated Parmesan Cheese 1/2 Cup Milk 3/4 Cup Plain Greek Yogurt 16 Ounces Plain Yogurt 3 Cups Shredded Cheddar Cheese DAIRY/FROZEN 1 3/4 Cups Shredded Mozzarella Cheese 2/3 Cup Shredded Parmesan Cheese 1 1/4 Cups Sour Cream 5 Eggs DRY GOODS 9 (6 Inch) Corn Tortillas 6 Pita Breads 1/2 Cup Quinoa SPICES 1 Dash Salt 1/4 Teaspoon Dried Dill Weed 2 Teaspoons Dried Oregano 1/4 Teaspoon Dried Rosemary 1 Tablespoon Garlic Salt 1 2/3 Tablespoons Minced Garlic 1 1/2 Teaspoons Paprika 1 1/2 Teaspoons Pepper 1 1/2 Teaspoons Salt 0 Salt and Pepper To Taste