MENU – March Week 4

Week 4

Sunday Menu

  • Italian Chicken
  • Spaghetti Squash Bake

COOKING TIP: Make a big batch of the Italian Chicken so you can just reheat it tomorrow.

Prep

  • Slice your spaghetti squash from stem to end, scrape out seeds with a fork, and place cut-side down in a baking dish with about 1/2 cup of water. Place dish in the microwave and steam for about 12-14 minutes or until tender. You can turn halfway if needed. Carefully remove from the water and place cut side down in a colander or on a kitchen towel.
  • Preheat your oven to 375 degrees. Spray a 9 x 13-inch baking dish with cooking spray. Cut your chicken breasts into 2-3 pieces each to decrease cooking time. Place in your pan in a single layer. Cook for about 25 minutes. Remove from oven and then cover with spaghetti sauce. I use the entire jar. Now add 1-2 cups of shredded mozzarella and place back in the oven for 5 to 10 more minutes. NOTE: Make enough for tomorrow. Cook until juices run clear or internal temperature of chicken (largest piece) is 165 degrees.
  • Next, scrape out the spaghetti squash into a mixing bowl and mix in 2-3 beaten eggs (depending on med-large squash). Now mix in 3/4 c grated Parmesan, 1-2 tsp Italian Seasoning, and salt & pepper to taste (start with ~ 1/4 tsp each salt & pepper).
  • Pour into a sprayed baking dish and dust with a bit more grated Parmesan. Pop in the oven along with your chicken for about 20-25 minutes or until it’s firm and browned. Let it sit for about 5 minutes and cut into squares to serve with your chicken.

Grocery Items

  • Spaghetti Squash (med-large)
  • Chicken Breasts, boneless, skinless (2 meals)
  • Tomato/Pasta Sauce, jarred (2 meals)
  • Mozzarella, shredded (2 meals)
  • Eggs
  • Parmesan, grated (2 meals)
  • Aluminum Foil
  • Spice: Italian Seasoning Blend

Monday Menu

  • Chicken Parm & Spinach Panini Sandwich (using leftover chicken)

MENU NOTE: A panini is just a pressed sandwich. If you have a panini press, pull it out and use it. If not, that’s cool. I don’t have one either. *I use a smaller lid to press using a potholder to get the sandwich “pressed.”

Prep

  • This is such an easy and tasty meal. Slice your bread.
  • Now place your chicken in a microwave-safe dish and reheat thoroughly. If you prefer to have it in smaller pieces, chop it before you heat it up.
  • Now make your sandwiches. I load them up like this on the bottom slice of bread–> heated chicken with tomato sauce, a sprinkle of parm, as much spinach as you can pack in it, and a large handful of shredded mozzarella. Now put the bread “lid” on.
  • Preheat your panini maker or, like me, a large skillet to medium-high heat. Drizzle the pan with olive oil. Once heated, add your sandwich and press* (see side note). Cook 2-3 minutes per side or until browned to your liking. Enjoy! You have the all the meal components in your panini.

Grocery Items

  • Spinach, fresh (prewashed, boxed)
  • Bread of choice, like Italian or Ciabatta
  • Mozzarella, shredded (if you need more)
  • Parmesan, grated (if you need more)

Tuesday Menu

  • Brinner Time!
  • Fried Egg with Avocado & Sriracha
  • Fruit Salad

I just love brinner! This is one of my favorites. It’s a breakfast favorite that I call my “breakfast of champions.” If you have extra bread from yesterday, this combo is fabulous on toast too!

Prep

  • Make ~2-3 eggs per person to get in all your dinner protein.
  • Get your fruit ready. I like making cups of grapes and berries for brinner because all you have to do is wash them up. Put them in cups on the side of your plates.
  • Now slice up your avocado. I like to serve 1/3-1/2 per person depending on the size of the avocado. Set aside.
  • Now, preheat your large skillet to medium heat with about 1 Tbsp olive oil or butter. Now crack your eggs right into the pan. Cook to your level of doneness and serve on your plate covered with sliced avocado. Drizzle with Sriracha sauce as desired. I dig it!!

Grocery Items

  • Eggs
  • Avocado
  • Fruits of choice (I’m using grapes & berries)
  • Sriracha Sauce
  • Olive Oil/Butter

Wednesday Menu

  • Easy Green Curry Shrimp with Red Peppers & Water Chestnuts
  • Quinoa

TRY IT!  Green curry has such a fresh flavor and it’s delish!

INGREDIENT SWITCH->No shrimp for you? Chicken is an easy swap.

Prep

  • Start your quinoa per package instructions. I use chicken stock instead of water. It takes about 15 minutes. NOTE: Make extra for another meal.
  • Thaw your shrimp (about 8-10 large per person). I usually just run them under cool water for about 10 minutes.
  • Slice up your red pepper. I like to do 1/2 a pepper per person at least. Slice lengthwise from stem to end in long thin slices. Open and drain your can of water chestnuts.
  • Heat a large skillet with about 1 Tbsp olive oil and throw in your sliced peppers and water chestnuts. Cook about 2-3 minutes and then add in your thawed, drained, and patted dry shrimp. Cook about 4-5 minutes or until done.
  • Now add in at least 2 Tbsp green curry paste along with your can of coconut milk. I usually use about 1 Tbsp green curry paste to 1/2 can coconut milk. Serve over your quinoa. Yummy!

Grocery Items

  • Shrimp, frozen/fresh, peeled & deveined
  • Red Bell Peppers
  • Water Chestnuts, canned
  • Coconut Milk, canned
  • Green Curry Paste, small jar (CLICK HERE for pic)
  • Chicken Stock
  • Olive Oil
  • Quinoa (2 meals)

Thursday Menu

  • Pork Chops with Fruit Salsa
  • Sweet Potato Fries
  • Side Salad with Balsamic Vinaigrette

TOPPING: I like to use a fruit salsa or chutney on this pork chop. I usually buy spicy pineapple salsa.

Prep

  • Preheat your oven for your fries per package instructions. Place on a baking sheet and pop in the oven.
  • Get out your large skillet and heat to medium-high heat. Add 1-2 Tbsp olive oil to your pan. Season your chops with salt & pepper to taste. Get them in the pan to cook. Depending on thickness, they may take 4-5 minutes per side. If they’re very thick it could take longer.
  • Now mix up your salad and place on half your plate. Top your salad with veggies of choice. Make my basic balsamic dressing with 2 parts olive oil and 1 part balsamic vinegar (like 1/2 c olive oil and 1/4 c vinegar). Shake, shake, shake. Store in an airtight container or jar. It doesn’t have to be stored in the fridge.

Grocery Items

  • Pork Chops
  • Sweet Potato Fries, frozen of choice
  • Salad Greens
  • Salad Veggies for topping
  • Olive Oil
  • Balsamic Vinegar
  • Fruit Salsa or Chutney, of choice

Friday Menu

  • Butter Caper Chicken
  • Lemon Parmesan Quinoa (using leftover quinoa)
  • Green Beans

MENU NOTE: My friend Kelley taught me this recipe. It’s a family favorite. If you don’t like capers, leave them out. Or, if you’ve never tried them, give them a shot. They’re salty little flavor bombs.

Prep

  • Start by pounding out your boneless, skinless chicken with a mallet or a rolling pin and slice into palm-sized pieces. I usually start with 4-5 chicken breasts. After they’re sliced, you’ll get about 8-10 pieces. My amounts used below reflect this amount of chicken. NOTE: Make extra for tomorrow’s dinner.
  • Heat a large skillet to medium heat and add 3 Tbsp olive oil. Brown each side of the chicken cutlets for about 3 minutes or until golden brown. You may need to do 2-3 batches to not overcrowd your pan. Use a little extra olive oil as needed.
  • While your chicken is getting started, steam your fresh or frozen green beans in the microwave with 1-2 Tbsp water in a covered microwave safe dish. Cook for about 4-8 minutes or until tender, depending on fresh or frozen. Drain and add butter, salt, and pepper to taste.
  • Reheat your leftover quinoa. Add the juice of one lemon and 1/2 c grated Parmesan per 4 servings. Yummy flavor combo, I know!
  • Once the chicken is cooked and removed from your pan and while your pan is still heated to medium heat, deglaze your pan with 1/3 cup white wine (OR chicken stock if you prefer). Use a spatula to scrape all the goodness off the pan and into your sauce.
  • Now add 3 Tbsp of butter and mix in to melt along with 3 Tbsp capers and 2 tbsp dried parsley (or 1/3 c chopped fresh if you prefer).
  • Serve your delicious chicken with sauce over your quinoa alongside your green beans. Enjoy!

Grocery Items

  • Chicken Breasts, boneless, skinless (2 meals)
  • Lemons
  • Parmesan, grated
  • Green Beans, fresh or frozen
  • Butter
  • Capers
  • Dry White Wine (that you would drink) OR Chicken Stock
  • Spice: Parsley, dried OR fresh if you prefer

Saturday Menu

  • Spring Chicken Pitas (using leftover chicken) with Herbed Greens

Prep

  • Get out your pitas and salad greens. I buy the greens with herbs in them, but if you can’t find them you could throw in whatever herbs you prefer like some parsley and dill. It gives the dish a fresh spring flavor.
  • Get out your leftover chicken and slice. Reheat covered with a wet paper towel in the microwave to keep it moist. Heating will bring out the buttery caper flavors from yesterday.
  • Stuff your pita with chicken and herbed salad greens. Dress with a little olive oil and salt & pepper to taste. Easy peasy!

Grocery Items

  • Mixed Salad Greens (I like the one with herbs for this meal)
  • Pita Pockets of choice
  • Olive Oil
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