MENU – February Week 4

Week 4

Sunday Menu

  • Chicken Tenders
  • Honey Mustard Dip
  • Seasoned Asparagus

Who doesn’t love crispy chicken tenders?! These are pan-fried (vs. deep fried) and super tasty. They’re worth each step. We’ll use them for leftovers as well.

Panko bread crumbs are a Japanese-style bread crumb that provides a light, fluffy coating that gets super crispy. YUM.

The breading counts as our starch for our meal, so no need to add another side unless you want a dipping sauce for your tenders.

Prep

  • Prep your chicken. You can use boneless, skinless chicken breasts or thighs. They both work well. NOTE: Plan on prepping and cooking enough chicken for this meal and tomorrow’s dinner.
  • Preheat your oven to 400 degrees. Wash, pat dry, and break/trim the ends off your asparagus. Place in a 9 x 13 baking dish and drizzle with olive oil (1 Tbsp +) and balsamic vinegar (~2 tsp). Add salt and pepper to taste. Amounts are for one bunch, so tweak as needed.
  • Pound your chicken very thin (1/4-1/2″) using a mallet or a rolling pin. I layer between parchment paper or plastic wrap. Once you have the chicken pounded thin and sliced into “tenders,” prepare 3 separate and shallow dipping bowls for your coating. It’ll go like this…first bowl has 2 beaten eggs, second bowl has 1/2 c flour, and third has 2 c Panko bread crumbs seasoned with salt and pepper.
  • Pop your asparagus in the oven for about 15-20 minutes, tossing halfway.
  • Now add 1-2 Tbsp vegetable oil to a large skillet or saute pan. Once the oil is hot, start adding your coated chicken. This is the order: dip in eggs (let excess drip off), dip in flour (shake off excess), and dip in Panko crumbs (shake off excess). Now place in your hot oil. I get about 4 – 5 tenders in the pan and cook them 3-4 minutes per side. I cook about 3 batches. You can add extra oil as needed.
  • You can make a quick honey mustard by adding 2 parts mustard, 1 part mayo, and 1 part honey…mix, mix, and dip, dip. Enjoy!

Grocery Items

  • Chicken Breasts OR Thighs, boneless, skinless (2 meals)
  • Asparagus
  • Flour
  • Panko Bread Crumbs
  • Eggs
  • Butter
  • Vegetable Oil
  • Mustard
  • Honey
  • Mayo of choice
  • Spice: Mrs. Dash Table Blend or Similar

Monday Menu

  • “Fried Chicken” Salads (using leftovers)

If you still have leftovers, place chicken in a wrap with your salad greens & dressing for a tasty lunch!

Prep

  • This is one of my favorite salads  (shhhhh, it’s made from leftovers). Preheat your oven to 400 degrees. Chop your leftover chicken from last night and place on a foil-lined baking pan. I reheat it for about 5-8 minutes in the oven because I like to keep it crispy.
  • While the chicken is reheating, place your salad greens on a dinner plate or large salad bowl. Top with your preferred salad veggies and chicken and serve with your favorite salad dressing. You could use leftover honey mustard if you’d like.

Grocery Items

  • Salad Greens
  • Salad Veggies of choice (like Cucumbers, Tomatoes, Carrots)
  • Dressing of choice

Tuesday Menu

  • Slow Cooker Italian Beef Bowls
  • Sauteed Parmesan Spinach
  • Quick Cooking Risotto

This is such a comforting meal. It’s warm, rich, and surprisingly balanced. And, it’s a YSS favorite!

Prep

  • START IN THE MORNING: To sear or not to sear…With this one, it really doesn’t matter. Get out your slow cooker and add 1-2 Tbsp olive oil to the bottom of the pot and place your roast in the bottom. Place 3 cloves of diced garlic on top along with 1/2 c of drained pepperoncinis, 1.5 Tbsp Italian Seasoning Blend, and 1 cup beef stock. Place on low and cook for 8-10 hours. When done, remove from the cooker and shred, pulling apart with a fork. NOTE: It’ll be delicious, but save some for our lovely dinner tomorrow night!
  • Get your quick-cooking risotto started. Follow package instructions. If you want a richer flavor, use any beef stock left from your roast in the risotto instead of water.
  • In a large saute pan over medium heat, add 1-2 Tbsp olive oil. Add 2 handfuls of spinach per person. Mix in more as it wilts. Drain excess water and add grated Parmesan and pepper to taste.
  • I like to serve this in one bowl. Layer your risotto, then spinach, and top with your shredded Italian beef. Garnish with a bit more Parmesan and a few pepperoncinis if you’d like. Soooo good.

Grocery Items

  • 3-4 pound Beef Roast, Chuck or Rump (2 meals)
  • Pepperoncinis, jarred (in the pickle section)
  • Garlic
  • Beef Stock (2 meals)
  • Spinach, fresh (2 meals)
  • Parmesan Cheese, grated
  • Olive Oil
  • Risotto, quick cooking
  • Spice: Italian Seasoning Blend

Wednesday Menu

  • Creamy Egg Noodles
  • Spinach (using leftovers)
  • Italian Beef (using leftovers)

Prep

  • Get your water boiling for your noodles. Once it’s ready, toss in your egg noodles. I just love the texture of egg noodles, but you can use whatever you prefer.
  • Heat your leftover Italian Beef in the microwave covered in beef stock to keep it moist and to use for your sauce. I make about 4 servings of meat (~2 c +) and add about 1 cup of stock.
  • Once noodles are done, drain and add back to the pot and mix in with your beef mixture and at least 1/2 c sour cream. Add additional beef stock as needed to get desired sauce. Mix in one large handful of spinach per person. Add salt and pepper to taste. Ahhhh, another savory, satisfying, and delicious meal!

Grocery Items

  • Egg Noodles/Pasta of choice
  • Spinach (should have leftover)
  • Sour Cream
  • Beef Stock (should have leftover)

Thursday Menu

  • Open-faced Tuna Melts
  • Carrots/Veggie Blend

INGREDIENT SWITCH: If you’re not feeling like tuna, you can grab a rotisserie chicken and whip up some chicken salad quickly.

CHEESE TALK: There’s an argument in my house about the best cheese for a tuna melt. I say subtle and creamy provolone and the hubs says bold and gold cheddar. It’s up to you!

Prep

  • Preheat your oven to 425 degrees.
  • Mix up your tuna salad. I always make a big batch so I have lunch leftovers. This is how I mix it up per typical can: 1 can (drained) mixed with 1 Tbsp pickle relish & 1 Tbsp mayo. Use your preferred relish (sweet vs. dill) and your preferred mayo. I add salt and pepper.
  • I like to use a baguette for this because it’s already crisp on the outside. Slice into 3-inch sections and then in half. Place at least 1/2 cup of tuna salad on your bread and top with your preferred slice of cheese. I like to sprinkle with paprika. It adds a slight smoky flavor and looks pretty.
  • Place your melts on a foil-lined baking sheet and pop in the oven for 6-8 minutes or until your cheese is melted to your liking.
  • Place your carrots or veggie blend into a microwave safe dish and steam per package instructions. It takes about the same time as the melts. Drain and add butter, salt, and pepper to taste. Serve alongside your melts.

Grocery Items

  • Tuna, canned of choice
  • Mayo, of choice
  • Relish
  • Baguette Bread (2 meals)
  • Cheddar or Provolone, sliced
  • Carrots/Veggie Blend, frozen
  • Butter
  • Spice: Paprika (optional)

Friday Menu

  • Marsala Pork Medallions
  • Dippy Bread (can use leftover baguette)
  • Side Salad

I jokingly call myself a meatatarian, and this recipe rivals a good steak! Give it a shot.

INGREDIENT NOTE: Marsala wine can be found in your grocery store and in a liquor/wine store.

Prep

  • Start by cutting your pork tenderloin into 1.5 inch thick steaks. Season them with salt and pepper to taste. The amounts I’m providing yield ~4 servings.
  • Heat a large saute pan/skillet over medium-high heat. Add 2 Tbsp olive oil and 1 Tbsp butter. The flavor combo is great, plus it allows for cooking at a higher heat. Let the oil and butter melt together and get very hot but not brown.
  • Add your pork medallions and cook about 4-5 minutes per side. You can cook in 2 batches if needed. Set aside on a plate. They will not be cooked through at this point. We’ll add them back to the pan in a bit.
  • Now, add 1-2 Tbsp more butter to your pan. Let it melt and start scraping the pan with your spoon or spatula to loosen any “tasty bits” from the pan. Now add your mushrooms still over medium-high heat until softened. Add 1 Tbsp flour and mix into mushrooms. Now stir in your Marsala cooking wine (~1/2 c). Stir until the wine has reduced/evaporated. Add about 3/4-1 c chicken stock. Stir and allow to thicken. Now stir in 2-3 Tbsp cream and 1 Tbsp dried parsley flakes.
  • Add your medallions back to the pan and coat with your sauce. Cook another 4-5 minutes flipping once to finish cooking your pork.
  • While your pork is finishing, mix together your side salad and place on half of your plate. Serve it all up with a piece of your leftover baguette and dressing of choice. I like to just drizzle my salad greens with olive oil. Enjoy!!

Grocery Items

  • Pork Tenderloin
  • Salad Greens
  • Salad Veggies of choice (like Cucumbers, Tomatoes, Carrots)
  • Fresh Mushrooms, washed & sliced
  • Flour
  • Olive Oil
  • Butter
  • Dry Marsala Wine
  • Chicken Stock
  • Heavy Cream
  • Dressing of choice
  • Spice: Dried Parsley

Saturday Menu

  • Thai Peanut Zucchini Spirals with
  • Sauteed Shrimp

I love to spiralize zuchhini. This is the tool I use at home.

Not sure about zoodles? Mix it half & half with pasta (like linguine) and give it a go!

NOT FEELING SHRIMPY: Sliced chicken breast or chopped rotisserie chicken would work out just fine.

Prep

  • Make your peanut sauce first. This amount will serve 4, so tweak as needed. In a mixing bowl, whisk together 1/4 c peanut butter (crunchy/creamy), 2 Tbsp lite soy sauce, 2-3 Tbsp chicken stock/broth, and 1 Tbsp chili garlic sauce. You can soften in the microwave for about 30 seconds if needed to get it mixed. Set aside.
  • Wash and start carefully slicing your zucchini into linguine thin strips using a spiral slicer or you can take your time and hand cut (I did this several times before ordering a spiral slicer). I make 1 medium-large zucchini per person.
  • Saute your zucchini in a large saute pan with olive oil and salt & pepper to taste. Once cooked to desired doneness (like the texture of a firm pasta noodle), drain in a colander. Press out extra water just before mixing with your peanut sauce.
  • Using the same saute pan you used for your zucchini, add your thawed/fresh peeled and deveined shrimp to the pan with 1-2 Tbsp of olive oil. Cook about 2-3 minutes per side. Once done, add zoodles and peanut sauce. Mix thoroughly and stir in 1/4 c freshly chopped cilantro leaves.   Enjoy!

Grocery Items

  • Zucchini
  • Cilantro, fresh
  • Shrimp, large, frozen/fresh
  • Chili Garlic Sauce
  • Peanut Butter
  • Lite Soy Sauce
  • Chicken Stock/Broth
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