MENU – April Week 4

Menu Week 4

Sunday Menu

  • Jonathan’s Grilled Blackened Chicken
  • Broccoli Salad
  • Grilled Garlic Bread

Prep

  • Get out your chicken breasts and pound them out so they will cook more evenly. Place them in a bowl with 1/2 c Worcestershire sauce, 1/4 c lite soy sauce, and 1 tbsp blackened seasoning (this is for 4 large chicken breasts, so you can adjust as needed). Mix to combine and set aside. NOTE: Make enough for tomorrow as well.
  • Preheat your grill or grill pan to medium heat.
  • Wash and trim your broccoli into bite sized florets. For 4 cups of trimmed broccoli, add in 4 tbsp diced red onion (optional), 1/2 c shredded cheese, 1/2 c crumbled bacon, 1 c ranch dressing, and black pepper to taste. Mix well.
  • Now, get the meat to the heat! Place your chicken on the grill/grill pan and generously coat the top side with your blackened seasoning. Grill for 6-8 min per side or until juices run clear. Don’t forget to coat the other side of the chicken when you flip it. Remove chicken to a plate and let it rest while you grill your bread. Note: if some of the seasoning gets knocked off in transport, you can always dust with more seasoning–we want it zesty!
  • Slice your French bread loaf in half lengthwise like you would if making a sandwich. Drizzle the inside of the loaf with olive oil and then sprinkle with garlic powder. Place on grill for about 2-3 minutes olive oil side down or until crisp with grill marks. Cut and serve 3-4″ pieces.
  • Place a generous portion of broccoli salad, 1/2-1 chicken breast (depending on size), and a piece of bread on each plate and Laissez les bons temps rouler (let the good times roll)!

Grocery Items

  • Boneless, skinless chicken breasts (2 meals)
  • Worcestershire sauce
  • Lite Soy sauce
  • Broccoli, fresh
  • Cheddar Cheese, shredded
  • Red Onion
  • French Bread
  • Ranch dressing, of choice
  • Bacon (Real bacon crumbles are fine)
  • Olive oil
  • Spices: Blackened Seasoning of choice & Garlic Powder

Monday Menu

  • Loaded Blackened Chicken Pitas (using leftover Chicken)
  • with Spinach, Cucumbers, and Ranch

Prep

  • Get out your leftover blackened chicken from yesterday and slice into thin strips. I don’t reheat, but you can if you’d like (just cover with a wet paper towel in the microwave to keep moist).
  • Now let’s slice the cucumbers into thin rounds.
  • Stuff that pita! First, I put a layer of ranch dressing on the bottom and then add my chicken, a layer of cucumbers, just a bit more ranch, and then stuff with spinach. Your all-in-one pita pocket dinner is ready to devour.

Grocery Items

  • Pitas (2 meals)
  • Spinach (2 meals)
  • Cucumbers
  • Ranch Dressing of choice (if you need more)

Tuesday Menu

  • Pita Pizza Bar

PERFECT PIZZA PORTIONS: I love pizza and can easily eat too much but when I make pita pizzas my portion is spot on!

LEFTOVER NOTE: If you have any leftover chicken or spinach they’d make a tasty addition to your pizza bar.

Prep

  • Preheat your oven to 4oo degrees.
  • Get out your pitas and place on foil or a large baking sheet. Spread on your pizza sauce and add your cheese. Sprinkle with Italian Seasoning blend to taste (~1/4 tsp per pizza if you’re not sure where to start).
  • Now add your meat and veggie toppings as desired. Pop in the oven for 8-10 minutes or until it reaches your desired crispness. Dig in! If there is a little pizza sauce left I like to serve it warm on the side for dipping.

Grocery Items

  • Pitas (if you need more)
  • Tomato/Pizza Sauce
  • Mozzarella Cheese, shredded
  • Additional Veggie Toppings like:
    • Peppers
    • Mushrooms
    • Onions
    • Spinach
  • Meat toppings like:
    • Pepperoni
    • Sausage
    • Ground Beef
    • Chicken
    • Canadian Bacon
  • Spices: Italian Seasoning

Wednesday Menu

  • Pesto Salmon
  • Tuscan Roasted Asparagus
  • Quick-Cooking Risotto

I love a “fancy” sounding meal that cooks in a flash. This meal sounds like it would take all day, but it cooks in about 30 minutes. Invite the neighbors and hide that risotto box. 😉

Prep

  • Preheat your oven to 400 degrees. Get out a baking sheet and line with foil and a baking dish and drizzle both with olive oil.
  • Start your risotto per package instructions. It simmers on the stove top about 20 minutes so we’ll start it first.
  • Now prep your asparagus by washing, drying, and breaking off the woody stems. Add to your baking dish and drizzle with more olive oil. Sprinkle with about 1/2 tbsp Italian seasoning. NOTE: We’ll use leftover asparagus in our salads tomorrow night.  Slice your Roma tomatoes into ~1/2 inch circles and put on top of the asparagus. Top with pepper to taste and grated parmesan cheese (~2 tbsp per serving). Pop in the oven for about 15-18 minutes or until tender.
  • Place your thawed/fresh salmon fillets on your baking sheet lined with foil. NOTE: Make extra for tomorrow. Season with salt and pepper to taste. Spread 1 tbsp of pesto right on top of each filet. Put in the oven for about 15-18 minutes or until your salmon reaches desired doneness. Once you remove from oven, add another drizzle of pesto.
  • Serve it all up!

Grocery Items

  • Frozen or Fresh Salmon fillets, skinless (2 meals)
  • Asparagus, small (1.5 meals)
  • Roma Tomatoes (1 per person)
  • Quick Cooking Risotto (like THIS ONE)
  • Pesto premade in a jar
  • Parmesan grated
  • Spices: Italian Seasoning

Thursday Menu

  • Loaded Chopped Salads (with leftover Salmon & Asparagus)

This is the only way I like leftover salmon.

Prep

  • Start by washing your veggies. Place your clean and dry lettuce on a cutting board and chop into small pieces. Place in a large mixing bowl.
  • Next, place your veggies of choice on the cutting board and chop into little bites (like little squares). Place all your veggies in the mixing bowl with the lettuce.
  • Now make a quick dressing using equal parts olive oil and balsamic vinegar. This will serve 4–> 1/4 c olive oil + 1/4 c balsamic vinegar + 1 tsp dijon mustard. Place in a small mixing bowl and whisk together. Make more/less as needed. Pour over your salad and toss to evenly coat.
  • Place portions on dinner plates or in large salad bowls. Now get out your leftover salmon and asparagus. Chop both on the same cutting board and top your salads with salmon & asparagus as desired. Add ~1/3 c croutons to each salad and you’re ready to eat.

Grocery Items

  • Romaine Lettuce
  • Cucumbers
  • Tomatoes
  • Carrots, shredded
  • Avocado
  • Black/Green Olives
  • Croutons
  • Balsamic Vinegar
  • Olive oil
  • Dijon Mustard

Friday Menu

  • Slow-Cooker Salsa Chicken Burrito Bowls

BOWL BALANCE: We’re using black beans and corn which both provide starch so we don’t need to add rice or tortillas. We’re all set.

Prep

  • START IN THE MORNING: I usually make 4-5 large breasts and it serves 4 two times. Get out your Crock Pot and drizzle with olive oil. Add 1/2 c of salsa to the bottom of the pot. Put your chicken breasts in pot lining the bottom. Sprinkle with 1 tsp ground cumin (optional) and cover with 1/2-1 c of salsa. Place lid on Crock Pot and set on low for 6-8 hours. NOTE: You’ll be using this chicken in tomorrow’s dinner as well.
  • When you get home, prep the rest. I like to use frozen corn and steam it in a microwave-safe dish with a lid for about 6-8 minutes or until hot. Drain and set aside.
  • Now open your black beans and drain them. Add to your corn along with a drained can of diced tomatoes with jalapenos. Mix together and heat for about 2-3 minutes more in the microwave.
  • Remove your chicken breasts carefully to a cutting board. You should be able to easily shred or pull apart.
  • Now make your bowls by placing about 1 c of the corn, bean, and tomato mixture in the bottom of your bowls. Top with a handful of shredded cheese, your shredded chicken, a dollop of sour cream, salsa, and, if desired, chopped fresh cilantro. YUM!

Grocery Items

  • Boneless, skinless Chicken Breasts (2 meals & if you want to throw in boneless, skinless thighs you can)
  • Salsa of choice
  • Cilantro, fresh, if desired
  • Diced Tomatoes with Jalapenos (like Rotel)
  • Cheese, shredded of choice
  • Sour Cream
  • Black Beans, canned
  • Corn, frozen
  • Spice: Cumin (optional)

Saturday Menu

  • Chicken Enchilada Pie (using leftover chicken)
  • Side Salads

Prep

  • Preheat your oven to 375 degrees. This recipe makes about 4 servings. Spray a pie plate or round baking dish with non-stick cooking spray. Place ~ 1/2 c enchilada sauce in the bottom of your dish and spread around. Layer 4 tortillas so that they cover the bottom of the dish. Spread about 1/4 c enchilada sauce over the tortillas.
  • Now using your leftover chicken from yesterday, add about 1.5 c of shredded chicken on top of tortillas and spread evenly. Add 1 cup of shredded cheese on top. Now cover with 4 tortillas to make another layer, then spread 1/2 c enchilada sauce over the tortillas. Add 1.5 c chicken and 1 cup cheese. Pour any remaining enchilada sauce over the top. I like to top mine with about 1/4 c sliced black olives. Just drain a small can and sprinkle on top.
  • Pop in the oven for about 30 minutes until heated through and cheese is bubbling. I cover with foil for the first 15 minutes so my cheese doesn’t get too done.
  • While your enchilada pie is cooking, place your side salads on half of each dinner plate. Dress with your preferred salad dressing. Add a slice of yummy pie, and have a tasty evening!

Grocery Items

  • Tortillas, corn, taco size
  • Salad Greens
  • Salad Veggies of choice like:
    • Tomatoes
    • Cucumbers
    • Carrots
    • Onions
  • Enchilada Sauce 10-12 oz jar/can of choice (I like green sauce)
  • Cheddar Cheese, shredded (8 oz +)
  • Black Olives, sliced, small can if desired
  • Salad Dressing of choice
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