MENU – September Week 4

Week 4

Sunday Menu

  • Chimichurri Skillet Pork Chops with
  • Smoky Sweet Potato Rounds and
  • Side Salad

Chimichurri sauce originated in Argentina. This basic & fresh sauce is made mostly of parsley, garlic, and olive oil.

If you can find chimichurri sauce premade, that’s fine if you don’t have time to make it. It’s pretty easy to make though.

LEFTOVER NOTE:  If you have leftover sweet potato rounds, they’re fabulous with eggs at breakfast.

Prep

  • You’ll need 1 cup packed fresh parsley finely chopped, 2-4 cloves garlic minced (depending on how much you want), 2 tsp dried oregano, salt & pepper to taste, and 1/4-1/2 tsp red pepper flakes (up to you on the hot factor). Put it all in a bowl and add 1/2 c good olive oil and 2 tbsp red wine vinegar. Mix, Mix, Boom. Pop it in the fridge for now. This should be enough for 6-8 servings. NOTE: You’ll need some for tomorrow night too.
  • Preheat your oven to 400 degrees. Wash and dry your sweet potatoes and cut them into 1/2 inch rounds. Line a baking sheet with foil and drizzle it with olive oil. Place potatoes in a single layer on the sheet, drizzle with more olive oil, sprinkle generously with paprika and add salt & pepper to taste. Pop in the oven for about 20-25 minutes or until tender.
  • Now get your chops going. In a large skillet over medium-high heat add 1-2 tablespoons butter. Salt & pepper your chops and place them in the skillet. You want to get a good sear (browning) on each side, then turn the temp to medium-low. Cook until done (about 10 minutes depending on thickness). NOTE: Make extra chops to use on Tuesday.
  • Throw your salad together with mixed greens and veggies of your choice. I think a red wine vinaigrette would be great (and you already have the red wine vinegar– just whisk together 1 part vinegar to 2 parts olive oil), but you can use your favorite dressing.

Grocery Items

  • Pork Chops (2 meals)
  • Parsley, fresh
  • Garlic, fresh
  • Sweet Potatoes
  • Mixed Greens (2 meals)
  • Salad Veggies like:
    • carrots
    • peppers
    • cucumbers
    • tomatoes
  • Butter
  • Olive Oil
  • Red Wine Vinegar
  • Dressing of choice
  • Spices: Red Pepper Flakes, Dried Oregano

Monday Menu

  • Baked Fish with Chimichurri Sauce (using leftover sauce) with
  • Brown Rice and
  • Spicy Green Beans

If you’re not feeling like fish, you could easily substitute with rotisserie chicken.

Prep

  • Preheat your oven to 400 degrees. Place thawed fish on a foil-lined baking sheet. Drizzle with olive oil and add salt & pepper to taste. It doesn’t need much because we’re using the chimichurri sauce. Pop fish in the oven for 15-20 minutes depending on the thickness of the fish you use.
  • Start your rice. Follow instructions on the package. I always add 1-2 tbsp of butter or olive oil for added flavor. Adding salt, pepper, and Table Blend Mrs. Dash to taste is nice as well. NOTE: We’ll be using rice two more times this week, so make lots of extra.
  • Start your green beans. I use frozen whole green beans, and I love to have leftovers so I make a lot. Using a microwave-safe dish with lid, steam the green beans with a bit of water until they reach desired texture (7-8 minutes for me). Drain and set aside. Make the spicy butter sauce by melting 2 tbsp butter in the microwave and mixing in 2 tsp of chili sauce. If you want it to have a bit more kick, you can use more. That’s the ratio for ~4 servings of beans. Tweak as needed.

Grocery Items

  • White Fish (Cod or similar), fresh or frozen and thawed
  • Brown Rice (3 meals)
  • Green Beans, fresh/frozen
  • Butter
  • Chili Sauce like Sriracha
  • Spice: Mrs. Dash Table Blend or similar

Tuesday Menu

  • Pork Chop Salad (using leftover chops) with
  • Rice, Pineapple, & Avocado

Save time tomorrow by prepping your veggies for the roast tonight & getting out your slow cooker/Crock Pot.

Prep

  • This big ol’ salad is easy and tasty. Get out your meal salad bowls or plates. Fill with your favorite mixed greens.
  • Chop your leftover chops into bite-sized pieces and gently rewarm them in the microwave covered with a wet paper towel. Don’t overheat them.
  • Now sprinkle each salad with about 1/2 c brown rice, 1/2 c sliced avocado, 1/2 c fresh/canned pineapple chunks, and cherry tomatoes. Top with your pork chop bites and a red wine vinaigrette or dressing of choice.

Grocery Items

  • Mixed Greens, if you need more
  • Pineapple Chunks, fresh or canned in natural juices
  • Cherry Tomatoes
  • Avocado
  • Dressing of choice

Wednesday Menu

  • Slow Cooker Beef Roast with
  • Potatoes, Carrots, and Mushrooms

Prep

  • Start this in the morning. NOTE: We’ll use leftover roast tomorrow, so get a roast big enough for two meals. I like round and sirloin roast cuts.
  • Let’s prep our veggies. Cut potatoes in half, cut carrots into 2-inch pieces (you can use baby carrots instead), and use whole or sliced mushrooms of choice.
  • Heat a skillet to medium-high heat with enough olive oil to just cover the bottom. Add meat to the skillet and sear until all sides are browned. Season with salt and pepper while searing.
  • Turn on the Crock Pot to low. Generously drizzle with olive oil. Place your seared roast in the pot. Drop in potatoes around the roast, then dump in your other veggies.
  • Now add 2-4 cloves of chopped garlic to the skillet used to brown your beef. Return the skillet to medium-high heat and saute the garlic for 1-2 minutes. Add 1/2-3/4 c beef stock to your pan. With a wooden spoon or spatula, deglaze (get all the yummy stuff still in the pan mixed in) and add the liquid to the Crock Pot.
  • Season with salt, pepper, and Mrs. Dash Table Blend to taste.
  • Cook on low for about 8 hours and serve it all together. YUM.
  • If you want to make a quick gravy with the liquid before eating, here’s the directions: Heat 1 tbsp butter in a small sauce pan and mix in 1 tbsp flour (you’re making a roux). Mix together over med-low heat until it starts to get brown. Now stir in 1 c or so liquid from the roast and mix or whisk until blended. Bring to a gentle boil and it will thicken. Boom! Gravy. 🙂

Grocery Items

  • Beef Roast (2 meals)
  • Red Potatoes, small
  • Carrots
  • Mushrooms
  • Garlic
  • Olive Oil
  • Beef Stock
  • Butter
  • Flour (optional)
  • Spice: Mrs. Dash Table Blend

Thursday Menu

  • Beefy Cheesy Spinach & Rice Burrito Pillows (using leftover roast & rice)

The shredded texture of the leftover beef roast is perfect for a burrito. So that’s exactly how we’ll use it!

Prep

  • Heat leftover beef in the microwave. Use at least 1/2 c per burrito you’re making. Pull it apart with a fork and cover with a wet paper towel before heating.
  • Lay out tortillas and sprinkle with 2 tbsp cheese in the center of each. Add a handful of spinach, 1/2 c meat, 1/4 c rice, salsa to taste, and then 1/4 c more cheese. Press gently with your hand.
  • Now fold them like this. Top over, right side over, bottom up, and left side to close. They should look like little pillows. Place them fold side down on a microwave-safe plate.
  • Microwave them for 1-2 minutes on high to melt the cheese. Serve with extra salsa and sour cream.

Grocery Items

  • Tortillas of choice, large to medium (2 meals)
  • Spinach (2 meals)
  • Shredded Cheese of choice
  • Salsa
  • Sour Cream

Friday Menu

  • Pizza Night (using leftover tortillas) with
  • Spinach Side Salad

It’s another easy peasy and tasty night. This has long been a client favorite for a quick, thin “crust” pizza. And, we’ll use up those tortillas instead of you throwing them away in a month. 🙂

Prep

  • Preheat your oven to 400 degrees. Lay out tortillas each on their own piece of foil (or you can put them on a pan). Spread with tomato/pizza sauce and top with mozzarella cheese.
  • Now load your toppings. You can make a little build-your-own bar to make it an activity. Once the pizzas are topped, pop them in the oven for about 8 minutes. If you want a crispier crust, put them directly on the rack with foil under (it can get messy).
  • Serve with a spinach side salad and dressing of choice. Dinner is served! I just love the crispy, cracker-like crust.

Grocery Items

  • Tomato/Pizza Sauce
  • Pesto Sauce (optional)
  •  Mozzarella Cheese, shredded
  • Toppings of choice like:
  • Pepperoni
  • Hamburger/Sausage
  • Olives
  • Mushrooms
  • Dressing of choice

Saturday Menu

  • Grilled Flat Iron or Flank Steaks with
  • Honey Roasted Brussels Sprouts and
  • Buttered Corn

Don’t be a Brussels sprouts hater. Try this sweet spin before you decide.

Prep

  • Preheat your oven to 400 degrees. Wash and trim Brussels sprouts. To trim, I cut the brown off the stems and then cut in half from stem to top.
  • Place Brussels sprouts in a large bowl and coat with olive oil. Add salt & pepper to taste. You’ll need about 7-10 sprouts per person depending on the size of your sprouts. Mix thoroughly. Pop in the oven for 35-40 minutes or until tender. Stir them around halfway.
  • Start your corn in the microwave. Using a microwave-safe dish with a lid, stream frozen corn with 2 tbsp water until tender (6-8 minutes for me). Drain and add butter (~ 1/2 tbsp per person) and salt to taste.
  • Preheat your grill/grill pan to medium-high. Season your flat iron or flank steaks with olive oil, salt, pepper, and any other desired spice. Sear on the grill/grill pan on both sides, turn heat down to medium, and cook to desired level of doneness (about 4-5 minutes per side for me).
  • In a large mixing bowl add 1-2 tbsp honey. Drop roasted sprouts in and mix. Now serve up this delish dinner. YUM-O!

Grocery Items

  • Flat Iron or Flank Steak
  • Brussels Sprouts
  • Corn (frozen)
  • Honey
  • Butter
  • Olive Oil
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