MENU – February Week 3

Week 3

Sunday Menu

  • Mustard Pork Tenderloin
  • Balsamic Roasted Asparagus
  • Rice

Sounds fancy, but cooks in a flash!

INGREDIENT NOTE: I buy asparagus that’s small in diameter. It cooks faster and is more tender.

Prep

  • Preheat your oven to 400 degrees. Wash and dry your asparagus. Trim or break off the woody ends. Place in a 9 x 13 baking dish (or similar). Now, slice up one bell pepper into long strips. I use yellow or orange. Throw it on top of your asparagus. Generously coat with olive oil (~ 2 Tbsp) and drizzle with balsamic vinegar (~1 Tbsp +). Add salt & pepper to taste and toss to coat. Pop in the oven for 15-20 minutes, tossing once.
  • Start your rice per package instructions. I use frozen or quick cooking rice.
  • Now get out your pork tenderloin and slice into 6-8 pieces. You can use a mallet or rolling pin to flatten them a bit if needed. This serves ~4, so tweak as needed. Season with salt and pepper. Get out a large skillet and melt 2 Tbsp butter over medium heat. Put your pork medallions in the pan and cook about 4 minutes per side or until done. If you have to do 2 batches, that’s fine. NOTE: Make enough pork to use for tomorrow’s meal, just don’t add the sauce to those.
  • Once your medallions are done, remove them from the pan and keep warm. Add 1 Tbsp Dijon mustard & 1 Tbsp Worcestershire sauce along with the juice of 1 small lemon. Cook over medium heat and scrape/mix in the pan for 2-3 minutes. Add medallions that you’re using for tonight’s meal back in and coat with the sauce. Sprinkle with ~1 tsp dried parsley flakes. Enjoy!

Grocery Items

  • Pork Tenderloin (two meals)
  •  Asparagus, fresh
  • Bell Pepper
  • Lemon
  • Rice (2 meals)
  • Balsamic Vinegar
  • Worcestershire Sauce
  • Olive Oil
  • Butter
  • Dijon Mustard
  • Spice: Dried Parsley Flakes

Monday Menu

  • Sweet & Spicy Pork Bowls (leftover) with
  • Stir Fry Veggies and
  • Rice (leftover)

Prep

  • Start your stir fry veggies by steaming them in a microwave-safe bowl. I use a frozen stir fry veggie blend. If you can’t find one, you can quickly steam broccoli, sliced bell peppers, and onions. Drain and mix with 1-2 Tbsp butter.
  • Get out your pork medallions and rice from last night. Slice pork into bite-sized pieces and warm together with the rice in the microwave covered with a wet paper towel.
  • Now mix everything together with sriracha/chili garlic, lite soy sauce, & honey to taste. I use ~ 2 tsp of chili garlic or sriracha sauce, 1 Tbsp soy sauce, and ~1 Tbsp honey per 3-4 servings.
  • I like to garnish with sliced green onions and sesame seeds, but that’s optional. You may want to dig right in. 😉

Grocery Items

  • Frozen Stir Fry Veggie Blend
  • Honey
  • Sriracha OR Chili Garlic Sauce
  • Lite Soy Sauce
  • Butter
  • Green Onions (optional)
  • Spice: Sesame Seeds (Optional)

Tuesday Menu

  • It’s Taco Tuesday!
  • Easy Sauteed Shrimp Tacos
  • Peppers, Tomato, & Avocado

Prep

  • This is another super fast meal. Get your shrimp thawed and ready to cook. I thaw quickly by running under lukewarm water for about 10 minutes. Pat dry.
  • Slice your bell peppers from top to bottom and saute in a small saute pan with a bit of butter or steam quickly in the microwave.
  • Slice your tomatoes and avocado and set aside. Wash, dry, and pull the leaves off at least 1/4 c fresh cilantro. Set aside.
  • Get a medium-large skillet heated to medium heat with 1 Tbsp butter per 2 servings of shrimp. Season shrimp with salt, pepper, and chili powder to taste. Cook 2-3 minutes per side or until done. Add in cilantro.
  • Build your tacos! Load hot shrimp, shredded cheese, peppers, sliced tomatoes, salsa, and sour cream/Greek yogurt. Top with extra fresh cilantro leaves. Delish!

Grocery Items

  • Shrimp, medium-large, frozen
  • Tortillas, small
  • Bell Peppers
  • Grape Tomatoes
  • Avocado
  • Cilantro, Fresh
  • Shredded Cheese of choice
  • Salsa of choice
  • Butter
  • Sour Cream/ Greek Yogurt
  • Spice: Chili Powder

Wednesday Menu

  • Raspberry Chipotle Chicken Tenders
  • Spicy Potato Wedges
  • Side Salad

COOKING TIP: Don’t get your potatoes too close together or they’ll steam. You want them to get crisp, so use an extra pan if needed.

INGREDIENT NOTE: I used to work with this really creative chef and she bought this sauce (instead of making it). You can buy a brand like Robert Rothschild Farm Gourmet Sauce or similar. IF you can’t find it, mix 2 parts BBQ sauce with 1 part raspberry jam. Increase as needed.

Prep

  • Preheat your oven to 425 degrees and get started with your potatoes. Wash, dry, and slice your potatoes lengthwise into finger-thick wedges. Place in a large bowl and coat with olive oil. Season to taste with salt, pepper, chili powder, and/or paprika. I love the smoky flavor paprika adds. Place wedges on a foil-lined baking sheet and pop in the oven for about 30-40 minutes, turning once. NOTE: Make extra potato wedges for tomorrow.
  • Now slice your boneless, skinless chicken breasts into strips/tender-sized pieces. Season with salt and pepper to taste. Heat a large skillet to medium heat. Add 1 Tbsp butter per 2 servings of chicken tenders. Cook ~4 minutes per side until browned on the outside. NOTE: Cook enough for tomorrow as well, but don’t coat tomorrow’s chicken in your sauce.
  • Make your side salads on half the plate with your desired salad veggies and dressing of choice.
  • Just before serving your chicken (take out what you’re using tomorrow), add in your purchased Raspberry Chipotle Sauce. I use ~2 Tbsp per serving. Enjoy!

Grocery Items

  • Chicken Breasts, boneless, skinless  (2 meals)
  • Medium Baking Potatoes (2 meals)
  • Salad Greens
  • Salad Veggies
  • Olive Oil
  • Raspberry Chipotle Sauce (or use BBQ sauce + rasp. jam)
  • Dressing of choice
  • Spices: Chili Powder &/Paprika

Thursday Menu

  • Chicken Philly (leftover)
  • Cheese Fries (leftover)
  • with Peppers, Onions, Mushrooms, & Provolone

REHEATING TIP: I like to reheat my potatoes in the oven to keep them crisp.

Prep

  • Preheat your oven to 400 degrees. Get out your leftover chicken and potatoes from last night. Place potatoes on a foil-lined baking sheet and pop in the oven until heated thru, about 10-15 minutes. Slice your leftover chicken into thin strips.
  • Slice your bell peppers and onions into thin strips.
  • In a medium to large skillet, heat 1-2 Tbsp butter. Add in your onions, peppers, and mushrooms. I cook about 1/2 a pepper and 1/4 an onion per person. Saute for ~8-10 minutes until tender. Add sliced chicken to the pan to reheat. NOTE: Make extra veggies for tomorrow. Remove veggies for tomorrow before you add your chicken to the pan.
  • Once your potatoes are warm, remove them from the oven. Evenly spread your pepper, onion, mushroom, and chicken mixture over the top of your potatoes. Add slices of provolone on top. Put back in the oven for about 5 minutes or until cheese is melted. Delish!

Grocery Items

  • Bell Peppers (2 meals)
  • Onion (2 meals)
  • Mushrooms, prewashed and sliced (2 meals)
  • Butter
  • Sliced Provolone Cheese

Friday Menu

  • Spaghetti Squash Bowls with
  • Ground Beef & Black Beans,
  • Peppers, Onions, & Mushrooms (leftover)

Prep

  • Start your spaghetti squash by slicing stem to end and scraping out the seeds. Place cut-side down in a large microwavable dish with about 1/2 inch of water. Steam in the microwave for about 8-10 minutes or until tender to touch. Caution: This is Super Hot! Remove from water and squeeze out extra water or pat dry with paper towels.
  • Brown your ground beef in a medium skillet over medium heat. I use about 1 pound per 4 servings. Season with salt, pepper, chili powder, and cumin to taste. I use ~1 tsp each of chili powder and cumin per pound of meat.
  • Reheat your veggies from yesterday in the microwave. Open, drain, and heat your black beans quickly in the microwave. Repeat with corn. If using frozen corn, heat in the microwave per package instructions and drain.
  • Now put it all together. Load your meat, veggies, beans, and corn into to squash halves. Top with cheese and pop in the microwave to melt (30-60 seconds depending on your microwave). This is a lovely, veggie-packed meal all in a squash bowl.

Grocery Items

  • Ground Beef
  • Spaghetti Squash
  • Black Beans, canned
  • Corn, canned or frozen
  • Shredded Cheese of choice
  • Spices: Chili Powder, Cumin

Saturday Menu

  • Calzones
  • Greek Salads

INGREDIENT NOTE: You’ll get about 4 calzones per regular crust if you roll them out. Use a wine bottle or similar bottle as a rolling pin if you don’t have one.

Prep

  • Preheat your oven per dough instructions (usually around 375-400). Roll out your dough and cut into circles about 6 inches in diameter. You can use a rolling pin to flatten and make larger. Load half of the calzone with your ingredients. I use tomato sauce, pepperoni, shredded cheese, mushrooms, and black olives. Fold over the other side and crimp edges with a fork.
  • Place prepared calzones on a foil-lined baking sheet and repeat for number of servings. Prick the top of the calzones with a knife or fork 2-3 times and sprinkle with grated Parmesan cheese. Bake about 20-25 minutes until crust is golden brown and the cheese is melted.
  • Serve with your Greek salads. Place mixed greens on half your plate and top with chopped red onion, sliced cucumbers, tomatoes, and pitted kalamata olives. I like to use a store-bought Greek Vinaigrette or olive oil and balsamic vinegar. This is a crowd-pleaser!

Grocery Items

  • Salad Greens
  • Grape Tomatoes
  • Red Onion
  • Cucumbers
  • Kalamata Olives, preferably w/ no pits
  • Store-bought Pizza Dough of choice
  • Tomato/Pizza Sauce
  • Shredded Mozzarella Cheese
  • Toppings of choice like Pepperoni, Spinach, Mushrooms, Black Olives, etc..
  • Parmesan Cheese, grated
  • Dressing of choice (I like a Greek Vinaigrette)
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