MENU – May Week 4

Week 4

Sunday Menu

  • Bacon Wrapped Jalapeno Stuffed Chicken Breasts with
  • Black Bean & Corn Salads

If you’re a bit nervous about the jalapenos’ heat, don’t be. They add tremendous flavor and the cream cheese buffers the warmth. You can take them off on your plate and still enjoy the flavor without too much spice.

Prep

  • Remove the cream cheese from the fridge and let it soften a bit on the counter. Now get your jalapenos out and drain them. You’ll use about ½-1 tbsp per serving of stuffed chicken.
  • Preheat your oven to 375 degrees. Get out your chicken breasts and use a mallet/rolling pin to beat thin (<1/2 inch). You can place breasts between two pieces of clear wrap or in a Ziploc bag to minimize the mess. Now lay out the flattened breasts and season with salt and pepper to taste. If the flattened breasts are very large, slice in half to make two portions. Smaller ones cook a bit faster.
  • Now stuff your chicken by placing 1-2 tbsp cream cheese and ½-1 tbsp drained jalapenos on half of the chicken breast. Repeat with each portion then fold the other half over and wrap each chicken portion with 1-2 slices of bacon to keep it shut.
  • Now heat a large saute pan to medium-high heat and add 1-2 tbsp olive oil. Once hot, add your stuffed chicken and brown the chicken and bacon on each side. Transfer to a baking sheet and finish in the oven for about 25-30 minutes or until cooked through.
  • While your chicken is cooking, whip up your salad by placing a large handful of salad greens, 1-2 tbsp chopped cilantro (if desired), ¼ c drained black beans, and ¼ c drained/thawed & cooked corn on half of each plate. Top with tomatoes as desired. Make this easy lime dressing by mixing ~ ½ tbsp lime juice and 1 tbsp olive oil per serving.  Drizzle dressing over the salad just before serving. Deeeeeelicious!
Grocery Items

  • Boneless, Skinless Chicken Breasts
  • Cilantro, fresh, if desired
  • Thin-cut Bacon
  • Cream Cheese
  • Sliced Jalapenos, canned/jarred
  • Black Beans, canned
  • Corn, frozen/ canned
  • Tomatoes
  • Salad Greens
  • Lime/Lime Juice
  • Olive Oil

Monday Menu

  • Open-Faced Tuna Melts
  • Veggies & Dip

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

 

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 or dill) and your preferred mayo. I add salt and pepper.
  • I like to use a baguette for this because it’s crispy 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 tuna melts on a foil-lined baking sheet and pop in the oven for 6-8 minutes or until your cheese is melted.
  • While your melts are melting ;), get out your veggies like tomatoes, cucumbers, and carrots and put on your plates. Add a little portion of your favorite dressing and you’re ready to dig in as soon as your oven timer dings.
Grocery Items

  • Tuna, canned of choice
  • Mayo of choice
  • Relish, dill/sweet
  • Baguette, or Bread of choice
  • Sliced Provolone or Swiss
  • Veggies for dipping like carrots, cucumbers, broccoli
  • Dressing of choice for dipping
  • Spice: Paprika

Tuesday Menu

  • Grilled Pork Chops
  • Roasted Potatoes
  • Honey Butter Green Beans

You can tell by now that I love the simple seasoning blend from Mrs. Dash, especially with pork and potatoes. It’s so versatile!

Prep

  • Preheat your oven to 400 degrees. Wash and dry your potatoes. NOTE: We’ll be making a double batch so we can use them tomorrow too. Slice your small potatoes into small quarters or not longer than one inch. Place in a bowl and toss with olive oil to lightly coat. Add Mrs. Dash Table Blend/similar, salt, and pepper to taste. Spread evenly on a baking sheet and pop in the oven for ~20-25 minutes tossing half way.
  • Now season up your pork chops with Mrs. Dash Table Blend/similar, salt, and pepper to taste. Set aside. Preheat your grill or grill pan to medium heat. Once your grill is ready, pop the chops on for 5-8 minutes per side (depends on thickness) or until juices run clear. Let sit 4-5 minutes before serving.
  • Let’s cook up the green beans. Place in a microwave safe dish with a lid with ~2 tbsp water. Steam until tender about 4-8 minutes depending on if they’re fresh or frozen. Drain and add butter to taste. Once butter has melted add ~1 tbsp honey (per 4 servings) and mix in. Add salt and pepper as desired. Yum-O!
Grocery Items

  • Pork Chops, ~ 1 inch thick
  • Small Red or Fingerling Potatoes (2 meals)
  • Whole Green Beans, fresh/frozen
  • Honey
  • Butter
  • Spice: Mrs. Dash Table Blend or similar

Wednesday Menu

  • Pan-Seared Salmon
  • Tossed Herbed Potato Salad (leftover potatoes)
  • Cheesy Cauliflower  “Pie”

Think you don’t like cauliflower, you gotta try this!

FLAVOR SAVER: Put your fresh parsley in a coffee cup or jar and fill with water. It’ll be fresh and ready to use on Friday.

GET AHEAD TIP: If you want to speed up getting your chef salads on the table tomorrow, go ahead and boil your eggs up tonight.

Prep

  • Get out your leftover potatoes. Mix up your dressing for the potatoes in a large mixing bowl using red wine vinegar and olive oil. I use ~ 1 tbsp of each per portion. Now add in your potatoes along with ¼ c chopped fresh parsley. Toss to coat and leave at room temperature. Toss again before serving.
  • Now start the cauliflower. Use one whole cleaned and trimmed head of cauliflower. Place the cauliflower in a microwave-safe glass dish with a cover. Add ~ 2 tbsp water and cook on high for about 10 minutes or until cauliflower is soft.
  • Heat a large skillet to medium-high heat. Add 1-2 tbsp olive oil. Season your salmon fillets with salt, pepper, and Italian Herb/Spice Blend. Put fillets in the hot pan. Let cook about 3-4 minutes per side, depending on your desired doneness. I like to really crisp up the outside and leave a juicy medium center.
  • While the salmon is cooking, mix 1/4 c yogurt (or mayo/sour cream) with 1-2 tsp mustard (plain or fancy), salt, and pepper. Once your cauliflower is cooked and soft, carefully remove from microwave. Drain water from the dish, spread yogurt and mustard mixture over the cauliflower, and sprinkle with ~ 1 cup shredded cheddar cheese. Cook 1-2 more minutes in the microwave just to melt the cheese. Add salt/pepper to taste. I slice and serve it like pie 🙂
 Grocery Items

  • Salmon Fillets, skinless, fresh/ frozen
  • Cauliflower, whole fresh
  • Greek Yogurt/ Mayo or Sour Cream
  • Cheddar Cheese, shredded  (2 meals)
  • Mustard
  • Olive Oil
  • Red Wine Vinegar
  • Fresh Parsley (1 bunch will work for 2 meals)
  • Spice: Italian Herb/Spice Blend

Thursday Menu

  • Chopped Chef Salads with Deli Turkey/Ham and
  • Boiled Eggs
Prep

  • I just love a good meal salad and there’s nothing like a good “chef.” Let’s start with the eggs first. Place your eggs in a sauce pot and cover with water. Bring to a boil, cover, and turn the heat off. Let sit covered for 12 minutes. Run cold water over eggs until cool enough to peel. NOTE: If you like boiled eggs, cook extra. They’re great for breakfast on the run or snacks later on.
  • Place 1-2 handfuls of lettuce in your large salad bowl or on a dinner plate.
  • Now add your toppings. I like to put them in sections (like filling in between the spokes on a wheel). Cubed or chopped meat, chopped cucumber, shredded/sliced carrots, cherry or grape tomatoes, shredded cheese, sliced boiled eggs, and croutons.
  • Serve it up with your favorite dressing or use a simple oil and vinegar. I use one part red wine/balsamic vinegar with one part olive oil. Whisk it up and serve.
Grocery Items

  • Salad Greens
  • Cucumbers
  • Carrots
  • Tomatoes
  • Any other Salad Veggies you like
  • Deli Turkey/ Ham of choice, thick cut
  • Eggs
  • Croutons
  • Dressing of choice

Friday Menu

  • Tuscan Flat Irons
  • Pasta Primavera with
  • Sautéed Veggies

 

 Prep

  • Get out your meat and put on a pan lined with foil for easy cleanup. Drizzle with good extra virgin olive oil and add salt, pepper, fresh rosemary sprigs, and the juice of 1 lemon (per flat iron). Let sit at room temperature for  ~20 minutes. NOTE: You’re making enough for tomorrow as well. You can skip the rosemary and lemon on that flat iron.
  • Let’s start by boiling your water for your pasta. I like to use rotini for Primavera. Now slice up your zucchini and bell pepper for your primavera. I use about half a medium zucchini (sliced lengthwise and then into half circles) and a quarter of a bell pepper (slice stem to end in thin slices and then in half) per person.
  • Place 2 tbsp olive oil in a large sauté pan and get your veggies cooking. Sauté about 7-8 minutes. Add ~1/4 tsp dried oregano per serving along with salt and pepper to taste. Mix and remove from heat. Add ¼ c chopped fresh parsley. Set aside until pasta is ready.
  • Preheat your grill/grill pan. You can do this using a large saute pan as well. Grill (or sear) your steak 4-5 minutes per side or to the desired level of doneness. Let sit 5 minutes before slicing. Slice and drizzle with good extra virgin olive oil and just a bit more lemon juice.
  • Get your noodles boiling. Once cooked per package instructions, drain well and mix about 1 tbsp olive oil and ~ ¾ c cooked pasta per person with your sautéed veggies. Mix well and add salt, pepper, and parmesan as desired. Enjoy this savory fresh meal!
Grocery Items

  • Flat Iron Steaks (2 meals)
  • Lemons
  • Rosemary, fresh
  • Zucchini
  • Red Bell Pepper
  • Parsley, fresh (IF you need more)
  • Extra Virgin Olive Oil (for drizzling & for cooking)
  • Shredded Parmesan or Italian Blend Cheese
  • Spice: Dried Oregano

Saturday Menu

  • Steak & Spinach Burritos (leftover steak)
Prep

  • Get out your leftover steak from yesterday and cut into bite-sized pieces. Add 1 tbsp olive oil to a large saute pan and add your meat to the heat. Add 1-2 large handfuls of spinach per person to warm and slightly wilt the spinach.
  • Place steak and spinach mixture on your tortilla (~ 1 c), add shredded cheese, salsa, sliced black olives (drained), and sour cream. Fold the bottom “flap” up, then right side, top “flap”, and roll it up with the left.
  • Gently heat in the microwave about 1 minute to get cheese melted and serve it up with extra salsa. Easy peasy, get in my stomach pleasy!
Grocery Items

  • Burrito-sized Tortillas
  • Fresh Spinach
  • Shredded Cheese of choice
  • Salsa
  • Sour Cream
  • Black Olives, sliced if desired
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