MENU – January Week 3

Week 3

Sunday Menu

  • Fajita Night with
  • Sauteed Chicken
  • Peppers, Onions, & Mushrooms
  • the Fixings

This is such a fun meal, and fajita veggies are fantastic in leftovers. We’re going to use them this week for other tasty meals.

It’s easy to “over-starch” a meal like this. Make sure to cook lots of veggies to balance the meal.  Aim for about a cup of veggies per person.

Prep

  • Start with your slicing prep. Slice your peppers and onions into strips, cutting from top to bottom. Cut chicken into 1/2 inch strips. NOTE: Make loads of peppers, onions, and mushrooms. We’re going to use them 2 more times this week. You’ll need enough meat to use for 1 more meal as well.
  • Place chicken in a mixing bowl. Drizzle with olive oil and add chili powder & cumin to taste. I heavily season the meat with at least 1 Tbsp chili powder, 1 tsp cumin, and salt & pepper to help season the veggies as well. That would season ~2 pounds of chicken. NOTE: Don’t forget we’re making extra for later.
  • Heat a large skillet or 2 skillets with olive oil to medium heat. Start sauteing the fajita meat. You can begin sauteing your veggies in a separate pan or add them in just as the meat gets done. If you overcrowd the pan, it’ll steam and cause a less desirable texture. So if you have the option to use 2 skillets, do it.
  • While that’s cooking, get your tortillas, sliced avocados, salsa, and sour cream/Greek yogurt out to load the fajitas.
  • Gently warm your tortillas covered with a wet paper towel in the microwave. Serve up this tasty meal!

Grocery Items

  • Chicken Breasts, boneless, skinless  (2 meals)
  • Peppers (3 meals)
  • Onions (3 meals)
  • Mushrooms, sliced & prewashed (3 meals)
  • Avocado, if desired
  • Tortillas of choice
    (2 meals)
  • Olive Oil
  • Salsa
  • Sour Cream/Greek Yogurt
  • Spices: Chili Powder and Cumin

Monday Menu

  • Balsamic Beef Tips
  • Quick-Cooking Risotto
  • Arugula with Goat Cheese and Berries

Traditional risotto is incredibly time-consuming and delicious. I use a boxed quick-cooking option like Lundberg brand.

This “fancy” sounding supper can be on the table in 30 minutes. I’ve timed it out for you.

Prep

  • Let’s get started with the risotto. Follow the instructions on the box. It will take about 20 minutes. NOTE: If you’d prefer to have risotto instead of grits on Wednesday, make additional risotto today.
  • While the risotto is cooking, slice up your beef into bite-sized pieces if you didn’t purchase it precut. Heat a medium-large saute pan to medium heat with olive oil. Add your meat and let it get a good sear. Season with salt, pepper, and oregano to taste (1/2 tsp).
  • While that’s starting, put your salads together. Place a handful of arugula on half your plate. Top with crumbled goat cheese and berries of choice. I like blackberries or blueberries. Drizzle with olive oil and a bit of balsamic vinegar just before serving.
  • Now back to your beef tips: Flip them, making sure each side is getting browned. Once almost done to desired texture, remove tips from pan and set aside. Add 2 Tbsp butter and 1/4 c balsamic vinegar to your pan (that amount works for 1-2 pounds meat). Stir to deglaze the pan and mix together. Add beef tips to the sauce, coat the meat, and serve it over your risotto.

Grocery Items

  • Sirloin Tips, London Broil, or similar
  • Arugula
  • Berries of choice
  • Risotto, boxed (2 meals)
  • Balsamic Vinegar
  • Olive Oil
  • Butter
  • Goat Cheese, crumbled
  • Spice: Dried Oregano

Tuesday Menu

  • Fajita Quesadillas (using leftovers)
  • Mexican Veggie Blend

It’s the perfect time of year for frozen veggies. I love a good blend. Many grocery stores carry frozen vegetable blends. Look for a Mexican Style Blend for this meal.

Prep

  • Get out your leftover fajita chicken, onions, peppers, and mushrooms. NOTE: Save some peppers, onions, and mushrooms for Thursday night.
  • Now gently reheat them in the microwave.
  • Heat a large skillet or griddle pan to medium heat. Place your tortilla on the skillet/pan then add a little shredded cheese, some fajita mixture, and more shredded cheese evenly over tortilla. Top with another tortilla. The cheese on both sides helps hold it together. Repeat for as many quesadillas as you need. I usually make one loaded quesadilla per person using small tortillas.
  • Get your veggies steaming. Put veggies in a microwave-safe bowl and steam per package instructions or to your desired doneness. Drain and add butter and salt to taste.
  • Serve it all up with salsa and any other condiments you choose. Easy peasy.

Grocery Items

  • Tortillas of choice, if you need more
  • Shredded Cheese of choice
  • Salsa
  • Mexican Style Vegetable Blend, frozen
  • Butter

Wednesday Menu

  • Blackened Salmon
  • Cheese Grits (or leftover Risotto)
  • Buttery Green Beans

Many of you know that I love grits, but you have to get good ones.  I prefer yellow, stone ground grits. If you live in the Memphis area, look for a local product called Delta Grind. If you don’t, try any stone ground at your grocery. You can even get grits on Amazon, of course :).

Prep

  • Get your grits cooking. They’re hearty and delicious. If you don’t want grits, just reheat your leftover risotto instead.
  • Make your grits per package instructions. I always use chicken stock in place of water. I like grits very seasoned with salt & pepper. Just before serving, mix in shredded cheddar cheese (about 1/4 c per serving you make).
  • Start your salmon. This time of year, I use frozen and thawed salmon, but when I can find fresh, I buy it. Preheat a large skillet medium-high heat. Add butter and some olive oil to the pan. I prefer this combo for blackening. Add blackening seasoning as desired to both sides of your salmon. You don’t need to add salt because it’s usually in the seasoning. Place salmon in the skillet and cook about 5 minutes per side or until desired doneness.
  • While your salmon is cooking, get the green beans done. You can steam fresh or frozen whole green beans for 3-8 minutes depending on desired texture. Drain and add butter to taste. Simple and delicious.

Grocery Items

  • Salmon, fresh or frozen
  • Grits, stone ground
  • Chicken Stock, for grits
  • Cheddar Cheese, shredded
  • Green Beans, whole, fresh or frozen
  • Butter
  • Spice: Blackening rub/blend

Thursday Menu

  • Frittata with
  • Peppers, Onions, and Mushrooms (leftover)
  • Creamy Tomato Soup with
  • Croutons

This is such a delish and comforting meal to me. I hope you enjoy it. IF you have Frittata leftovers, warm them up for breakfast or take them for lunch.

Prep

  • Preheat your oven to 350 degrees. Melt about 2 Tbsp butter in a medium ovenproof skillet (I use a stainless pan) over medium heat on the stove top. Beat 8 eggs and add salt, pepper, and paprika (~1/2 tsp if you’re not sure) to taste. Pour into skillet. Don’t mix.
  • Cook about 2-3 minutes on the stovetop and then add at least a cup of your leftover peppers, mushrooms, and onions & top with 1 cup shredded cheese. Cook on the stovetop about 6-7 more minutes (altogether about 10 minutes on the stovetop until bottom is firm). Transfer to the oven for 10-12 minutes (or until middle is not runny).
  • While your frittata is cooking, get your soup ready per package instructions. I don’t make homemade soup on a weeknight. A brand like Pacific does a great job with quality ingredients.
  • Once your frittata is ready and your soup is warm, serve it all up. I like to put a few croutons on top of my soup.

Grocery Items

  • Eggs
  • Shredded Cheese of choice
  • Soup of choice, like Pacific Brand
  • Croutons of choice (optional)
  • Olive Oil
  • Butter
  • Spice: Paprika

Friday Menu

  • Garlic Shrimp or Cheatin’ Chicken
  • Pesto Spaghetti Squash
  • Dippy Bread

IF you’re not feeling shrimpy, you could pick up a rotisserie chicken instead. Chop it and mix it with your pesto spaghetti squash.

Prep

  • Let’s steam up that spaghetti squash in the microwave. Slice it stem to end and place it cut-side down in a baking dish with about 1/2 inch of water. Steam ~10 minutes until outside of squash is no longer firm. Remove it from the water and let it cool in a strainer in the sink. This helps get rid of excess water. NOTE: I could eat about 1/2 of a small-medium spaghetti squash all by myself. So make about 1 squash per 2 people. It reheats well, too.
  • Now for your shrimp: In a medium-large skillet, add olive oil and heat to medium heat. Add fresh/thawed peeled and deveined shrimp. Add in 2-3 cloves chopped garlic and pepper flakes to taste. This will really spice it up, so go easy on the pepper flakes (or leave them out) if you’re not into the heat. Saute until done (about 2-3 minutes per side).
  • Using a fork, scrape your spaghetti squash into a bowl and mix with pesto (jarred is what I use this time of year). Add Parmesan to taste. Serve with shrimp on top and a side of your favorite bakery bread. I like to dip mine in high-quality extra virgin olive oil.

Grocery Items

  • Shrimp, fresh or frozen
  • Spaghetti Squash
  • Garlic
  • Pesto jarred
  • Bread of choice
  • Olive Oil
  • Parmesan, shaved or grated
  • Spice: Red Pepper Flakes

Saturday Menu

  • Jerk Seasoned Flank Steak w/Fruit Salsa
  • Roasted Sweet Potatoes
  • Mixed Greens with Pineapple

I love using a fruit salsa, like pineapple mango, to offset a spicy meal. There are many to choose from. You can find some in the cooler/salad section or by the traditional salsas.

Prep

  • Marinate your flank steak for at least 30 minutes or up to 6 hours. Put olive oil (1/4c+), pineapple juice (1/2c+), and salt & pepper to taste in a large Ziploc bag. Shake, shake, shake, then add the meat and refrigerate. NOTE: You’ll be draining the juice from your can of pineapple chunks to use for the marinade.
  • Preheat your oven to 400 degrees. Wash and dry your sweet potatoes then place on a foil-lined baking pan and put in the oven until softened and done (~40-50 minutes depending on size).
  • Preheat your grill or grill pan to medium-high heat. Get your flank steak out and season generously with your jerk spices.
  • Put your mixed greens on half your plate and top with your pineapple chunks. I like to dress the salad with extra virgin olive oil and fresh lime juice.
  • Get the steak sizzling! You can cook indoors in the skillet or grill pan or outdoors on the grill. Depending on how done you want it, you’ll cook it 5-8 minutes per side and let rest for about 5 minutes before slicing.
  • Put your potato on your plate (with a lil’ butter) along with your sliced jerk flank steak. Top steak with fruit salsa. Enjoy!

Grocery Items

  • Flank Steak
  • Salad Greens
  • Pineapple Chunks, canned
  • Sweet Potatoes
  • Fruit Salsa
  • Olive Oil
  • Limes, 1-2
  • Butter
  • Spice: Jerk Seasoning or similar
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