CLICK HERE TO PRINT THIS WEEK'S MEAL PLAN + SHOPPING LIST
|☐||8 ounces||baby portabello mushrooms|
|☐||2 cups||baby spinach|
|☐||11 cups||broccoli (fresh)|
|☐||8||chicken breasts (boneless, skinless)|
|☐||½ cup||chicken broth|
|☐||2 or more teaspoons||chili sauce (hot Asian type)|
|☐||¼ cup||chili sauce (sweet ketchup type)|
|☐||4 cups||cooked rice|
|☐||1 cup||crushed pineapple|
|☐||6 sprigs||fresh rosemary|
|☐||15 cloves||garlic (or grab a jar of pre-minced)|
|☐||4||Granny Smith apples|
|☐||3 cups||half + half or heavy cream|
|☐||1 or 2||lemons|
|☐||¾ cup||Parmesan cheese (shredded)|
|☐||2 or 4||pork chops (1.5 to 2 inches thick, bone-in)|
|☐||2 pounds||pork loin|
|☐||2||red bell peppers|
|☐||½ cup||roasted red bell peppers|
|☐||3 ½ cups||sharp cheddar cheese (shredded)|
|☐||1 pound||steak (sirloin, flank, etc.)|
|☐||6 cups||vegetable broth|
|☐||1||yellow or orange bell pepper|
|☐||all purpose flour|
|☐||apple cider vinegar|
|☐||canola or vegetable oil|
|☐||crushed red pepper flakes|
|☐||rice wine vinegar|
Broccoli Cheddar Soup
Warm, creamy, and full of flavor, this easy recipe for Broccoli Cheddar Soup will be your new fave. Made 100% from scratch in one pot, too!
- 6 tablespoons butter
- 1 onion small, peeled, finely diced
- ⅓ cup all purpose flour
- 2 cloves garlic finely minced
- 5 ½ cups vegetable broth more as needed for desired consistency
- 9 cups broccoli fresh, washed, trimmed, chopped into ½ inch sized pieces (stems and florests)
- 2 cups half & half
- ¾ teaspoon nutmeg more to taste
- ¾ teaspoon black pepper more to taste
- 3 ½ cups sharp cheddar cheese shredded
- salt to taste
- First, in a large pot melt the butter over medium heat. Stir in the onion and cook until soft, about 5 minutes.
- Then add the garlic. Cook and stir constantly for 1 minute.
- Next whisk in the flour, stirring constantly until the mixture is smooth and bubbly, about 2 minutes.
- Gradually whisk in the vegetable broth until smooth. Stir in the broccoli. Bring to a low boil while stirring frequently.
- Reduce the heat to low and simmer until the broccoli is tender, about 8 – 10 minutes. (Cook longer if you prefer soft broccoli.)
- Next, add the half & half, nutmeg, and pepper. Using a handheld blender, break up some of the broccoli pieces in the pot. This step is 100% optional, but helps give the soup a nice consistency.
- Remove the pot from heat and stir in the shredded cheese until melted and well combined. Salt to taste.
Serving: 1gCalories: 338.47kcalCarbohydrates: 14.26gProtein: 14.28gFat: 25.9gSaturated Fat: 16.21gCholesterol: 77.5mgSodium: 870.13mgPotassium: 381mgFiber: 2.5gSugar: 3.31gVitamin A: 1563.08IUVitamin C: 74.49mgCalcium: 380.1mgIron: 1.12mg
One Pan Chicken Dinner
- ¼ cup fresh lemon juice
- ¼ cup vegetable oil
- 2 TB honey
- 1 TB mustard any kind
- 1 teaspoon minced garlic
- 1 teaspoon salt free seasoning blend OR 1 teaspoon dried Italian seasoning
Chicken & Vegetables
- 2-4 chicken breasts boneless & skinless
- 4 large baking potatoes
- 1 lb asparagus
- 3 TB olive oil
- Salt & pepper to taste
- Preheat oven to 400 degrees. Line a shallow rimmed baking pan with aluminum foil and spray with non stick spray.
- In a medium sized bowl, combine all marinade ingredients. Whisk to combine. Set aside.
- Slice chicken breasts lengthwise into cutlet or strip sized pieces. Place chicken in the bowl of marinade. Coat all chicken pieces well, cover and refrigerate for 30 minutes - 1 hour.
- Wash and scrub potatoes and dry. Cut into medium sized chunks and place onto the baking sheet. Toss with 2 tablespoons of olive oil, add salt and pepper to taste, and stir to coat. Move them to one side of the pan, leaving enough space for the asparagus.
- Place the marinated chicken on top of the potatoes. Bake for 30 minutes.
- Wash and dry asparagus and cut or break off the hard ends. Set aside.
- Remove chicken and potatoes from the oven. Place the asparagus on the pan. Tilt pan so the cooking juices and oil run into the asparagus. Toss to coat well, and use the additional tablespoon of olive oil if needed. Season with additional salt & pepper.
- Return pan to the oven, and cook for 10-15 minutes until the asparagus is crisp-tender, potatoes are done and chicken juices run clear.
- Rest for 5 minutes and serve.
Steak + Rice Bowls with Zesty Citrus Marinade + Dressing
Zesty Citrus Steak + Rice Bowls are loaded with tender, citrus- marinated steak, fresh broccoli, sweet peppers, crisp carrots over a bed of rice with an easy homemade citrus + garlic dressing.
- Wok or large non-stick skillet
For the Marinade / Dressing
- ½ cup orange juice freshly squeezed from Sumo Citrus Mandarin Oranges
- 1 tablespoon orange zest
- 2 teaspoons Nakano Rice Vinegar
- 1 tablespoon Truvia Stevia Sweetener to taste
- 1 tablespoon soy sauce
- 3 cloves garlic finely minced
- 2 teaspoons chili paste to taste
- ½ teaspoon ginger powder
- ¼ cup canola oil
For the Steak + Rice
- 1 pound steak trimmed, cut into bite-sized strips
- 2 cups broccoli florets cut into bite-sized pieces
- 1 cup sweet peppers sliced
- 1 cup carrots julienned or sliced
- 1 pinch salt
- water as needed (a few tablespoons)
- 2 tablespoons sesame seeds optional garnish
- 4 cups Minute Rice Ready to Serve Rice prepared to package directions
- First, prepare the marinade / dressing. Using a blender (or hand held immersion blender) combine the citrus juice, zest, vinegar, soy sauce, garlic, chili paste, sweetener, and ginger powder until smooth.
- Drizzle in the oil slowly, blending until the mixture is combined. Transfer to a jar or bowl and set aside.
- Next, slice the steak into bite-sized strips. Pour HALF of the prepared marinade over the steak. Toss to coat. Seal and refrigerate for a minimum of 30 minutes up to overnight. Reserve the remaining marinade at room temperature.
- In a wok or large skillet, heat 1 – 2 tablespoons of oil to medium-high heat. When the oil starts to shimmer, add the steak to the pan in small batches. (Be sure to shake the excess marinade before adding to the pan.)
- Cook and stir the steak for 1 – 2 minutes or until desired doneness. Transfer to a covered dish and keep warm. Repeat, working in small batches, until all of the steak is done.
- Then, wipe the skillet to remove any burned bits (brown is ok, black is not). Add another 1 – 2 tablespoons of oil to the wok. Heat until shimmering, then add all of the vegetables.
- Sprinkle a pinch of salt over the vegetables. Add several spoonfuls of the dressing over the top (reserving some for serving). Cook and stir frequently for about 7 – 10 minutes until the vegetables are crisp-tender.
- If needed, add a little water to the wok while cooking the vegetables, a tablespoon or two at a time.
- Stir the steak into the vegetables, remove from heat.
- Prepare the Minute Rice Ready to Serve according to package directions. Place the rice in the bottom of a bowl. Top with the prepared steak and vegetables.
- Sprinkle with sesame seeds and spoon more of the dressing over the top. Enjoy!
You can prep everything ahead of time to make it easier to throw together on a week night. Make the marinade and prep the steak and veggies the night before. Control the level of flavor by adding more of the dressing during the stir-fry cooking. I like to serve it on the side, so everyone can decide how much sauce they would like. Nutrition info is based on using all of the marinade and dressing and the specific ingredients listed.
Serving: 1gCalories: 653kcalCarbohydrates: 59gProtein: 31gFat: 33gSaturated Fat: 9gCholesterol: 69mgSodium: 362mgPotassium: 793mgFiber: 4gSugar: 7gVitamin A: 6875IUVitamin C: 109mgCalcium: 105mgIron: 4mg
Creamy Garlic Mushroom Chicken
This chicken recipe is fantastic! Creamy garlic sauce made with parmesan and garlic, simmered with tender chicken, mushrooms and spinach.
- 1.5 pounds chicken breast boneless, skinless, cut into strips
- 2 tablespoons extra virgin olive oil
- 1 teaspoon salt divided
- 1 teaspoon black pepper divided
- 8 ounces baby portabello mushrooms sliced
- ¼ cup butter
- 4 cloves garlic pressed
- 1 tablespoon flour
- 1 cup heavy cream
- ½ cup chicken broth
- ¾ cup parmesan cheese shredded, plus additional for serving
- 2 handfuls baby spinach
- ½ cup roasted red bell peppers drained, sliced
- Pasta optional
- Sprinkle the chicken pieces on both sides with half of the salt and half of the pepper. Heat olive oil to medium in a 10 inch skillet. Brown the chicken for about 4 minutes per side. Set aside.
- In the same skillet, brown the sliced mushrooms. Set aside.
- Reduce heat to low. Melt the butter and stir in the pressed garlic. Whisk in the flour and cook for 2 minutes until bubbly, stirring constantly. Whisk in the cream and broth until smooth. Stir in the remaining salt, pepper, and parmesan cheese.
- Cook on low, stirring until the cheese is melted. Add spinach, peppers, chicken and mushrooms. Stir and heat through. Serve over pasta if desired.
Nutritional information does not include pasta.
Serving: 1gCalories: 669kcalCarbohydrates: 9gProtein: 46gFat: 50gSaturated Fat: 26gCholesterol: 234mgSodium: 1568mgPotassium: 1042mgFiber: 1gSugar: 2gVitamin A: 2925IUVitamin C: 17.7mgCalcium: 300mgIron: 1.7mg
Rosemary Pork Chops with Apples
From the frying pan straight into the recipe keeper file, this rustic recipe for pork chops with apples is sure to please. Pick your chops, pick your apples, grab some rosemary and your favorite cast iron skillet and let’s whip up an amazing meal.
- 2 2-inch thick, bone-in, center cut pork chops excess fat trimmed
- ½ teaspoon sea salt plus a pinch
- ½ teaspoon cracked black pepper plus a pinch
- 6 tablespoons butter divided
- 4 small Granny Smith apples sliced ¼ inch thick
- 6 sprigs rosemary fresh, divided
- 3 tablespoons brown sugar
- ¼ cup water
- First, sprinkle both sides of the 2-inch thick, bone-in, center cut pork chops generously with sea salt and cracked black pepper.
- Divide the rosemary in half. For one half, remove the leaves from the stems. Rough chop the leaves. Set aside. Keep the remaining sprigs of rosemary whole.
- Heat a cast iron skillet on medium-high. Melt 2 tablespoons of the butter. Sear the pork chops for 4 – 5 minutes on each side, browning well. Transfer the chops to a plate, cover.
- Next, wipe out the skillet. Lower the heat and add the remaining butter. Stir in the sliced apples, the CHOPPED rosemary, a small pinch of salt, and a small pinch of pepper. Cook and stir for 5 minutes.
- While the apples are cooking, preheat oven to 350 degrees Fahrenheit.
- Then add the brown sugar and water. Stir to dissolve the sugar and heat through. Turn off the stove top.
- Return the seared pork chops to the skillet, arranging the apples around. (Pour any juices from the plate they were resting on into the pan, too.) Place two or three sprigs of rosemary in the skillet.
- Cover the skillet with foil and bake in the oven for 15 – 20 minutes. Remove from heat and let rest 10 minutes before serving.
BIG NOTE: Cooking time WILL VARY based on the thickness of your pork chops, how long you actually sear the chops, how HOT your oven bakes, etc. If you use thinner pork chops, lower the cooking time. If you use boneless chops, lower the cooking time. Use a digital meat thermometer and cook to internal temperature of 145 degrees per USDA guidelines. This recipe is created to serve 2 (hearty) portions. It can be doubled to serve more people, or divided into 4 smaller portions.
Serving: 1gCalories: 734kcalCarbohydrates: 59gProtein: 30gFat: 44gSaturated Fat: 25gCholesterol: 180mgSodium: 955mgPotassium: 843mgFiber: 7gSugar: 48gVitamin A: 1211IUVitamin C: 14mgCalcium: 52mgIron: 1mg
Hawaiian Grilled Pork Kabobs
Tender pork marinated in a pineapple based marinade and grilled to perfection with bright veggies.
- 2 pounds pork loin
- 1 cup crushed pineapple with juice Do not use fresh pineapple.
- ½ cup soy sauce
- ½ cup honey
- ¼ cup vegetable oil
- ¼ cup chili sauce
- 3 tablespoons cider vinegar
- 2 tablespoons minced garlic
- 1 teaspoon crushed red pepper flakes
- 1 teaspoon ground ginger
- ½ teaspoon black pepper
- 1 large white onion
- 1 red bell pepper
- 1 yellow bell pepper
- Cut pork loin into even sized cubes, about 1 - ½ inch sized.
- In a medium sized bowl, whisk together pineapple with juice, soy sauce, honey, oil, chili sauce, vinegar, garlic and seasonings. Stir until well blended.
- Pour over the pork chunks, seal, and refrigerate for 1 hour - overnight.
- Peel and chop the onion into 1 inch sized pieces. Seed and trim the bell peppers, and cut into similar sized pieces.
- Carefully skewer the marinated pork with the vegetables onto metal or bamboo skewers. Alternate pepper, pork, onion and repeat until you have used all.
- On a grill heated to about 400 degrees, grill the skewers on 3-4 minutes on each side. Rotate until all sides are cooked evenly and the pork is done and no longer pink. Do not overcook.
NOTE: Do not use fresh pineapple for the marinade.
Serving: 1gCalories: 352kcalCarbohydrates: 35gProtein: 28gFat: 11gSaturated Fat: 7gCholesterol: 71mgSodium: 987mgPotassium: 681mgFiber: 2gSugar: 29gVitamin A: 665IUVitamin C: 56mgCalcium: 31mgIron: 1.6mg
Notes about This Week's Meal Plan:
- Each recipe makes at least 4 servings. Most make more.
- Feel free to switch the meals and days around to fit your schedule and mood.
- Use any leftover fresh veggies to create a simple tossed salad to serve with one of the meals.
- Feel free to make seasoning substitutions as you see fit based on what you have on hand and your taste.
- Serve the Creamy Garlic Chicken with your favorite pasta.