CLICK HERE TO PRINT THIS WEEK'S MEAL PLAN + SHOPPING LIST
Shopping List
✔ | QUANTITY NEEDED | INGREDIENTS |
☐ | 8 strips | bacon |
☐ | 3 tablespoons | basil, fresh |
☐ | 9 cups | broccoli florets, fresh |
☐ | 12 ounces | bucatini pasta |
☐ | 2 pounds | catfish filets, boneless |
☐ | ⅔ cup | Chianti wine |
☐ | 10 | chicken breasts, boneless, skinless |
☐ | 2 tablespoons | chives, fresh |
☐ | 28 ounces | crushed tomatoes |
☐ | 1 head + 4 cloves | garlic |
☐ | 6 | green onions |
☐ | 2 cups | half + half |
☐ | 2 tablespoons | hoisin sauce |
☐ | 4 ½ cups | milk |
☐ | ½ cup | olives (green or black) |
☐ | 1 | onion |
☐ | ½ cup | panko bread crumbs |
☐ | 1 ½ cup | parmesan cheese |
☐ | 2 teaspoons | parsley, fresh |
☐ | 1 package | Ranch seasoning mix, dry |
☐ | 16 ounces | rotini pasta |
☐ | 1 | shallot |
☐ | 5 ½ cups | sharp cheddar cheese, shredded |
☐ | 1 cup | Thai sweet chili sauce, bottled |
☐ | 6 cups | vegetable broth |
✔ | STAPLE INGREDIENTS |
☐ | all purpose flour |
☐ | butter |
☐ | cornstarch |
☐ | dried Italian herbs |
☐ | dry white wine (or vinegar) |
☐ | garlic powder |
☐ | ground ginger |
☐ | mayo |
☐ | nutmeg |
☐ | olive oil |
☐ | paprika |
☐ | pepper |
☐ | salt |
☐ | soy sauce |
☐ | vegetable oil |
Monday
📖 Recipe
Chicken Bacon Ranch Casserole
Loaded with tender chicken, savory bacon, rotini pasta and more this casserole recipe is sure to be a hit with the family. Homemade ranch sauce and cheddar cheese add to the delicious flavor.
Ingredients
- 4 chicken breasts boneless, skinless, cut into half-inch sized pieces
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 5 tablespoons butter divided
- 16 ounces rotini pasta cooked al dente to package directions, drained
- 3 tablespoons all-purpose flour
- 1 ounce ranch seasoning mix 1 packet
- 4 ½ cups milk
- 8 strips bacon cooked and crumbled
- 2 cups sharp cheddar cheese shredded
- 2 green onions chopped
Instructions
- Preheat oven to 350 degrees and butter an 8x11 baking dish. Set aside.If using fresh chicken, cut the chicken breasts into half-inch size pieces. Season them lightly with salt and pepper. NOTE: You can use any type of pre-cooked chicken if you want to skip this step.
- Heat butter in a skillet to medium high. Working in batches, cook the chicken pieces for 3 - 5 minutes, stirring to cook evenly. Transfer to a dish and keep warm while you cook all the chicken.
- While the chicken is cooking, boil the pasta to package directions for al dente. Drain and set aside (do not rinse).
- Next, in a saucepan, melt the remaining butter on low. Whisk in the flour and cook and stir until smooth and bubbly, about 2 minutes.
- Gradually whisk in the milk and stir until smooth. Add the packet of ranch seasoning and whisk until well blended.Increase heat to medium high and bring the ranch sauce mixture to a low boil, stirring frequently. Reduce heat and stir until the sauce has thickened, about 5 minutes.
- In the baking dish, build layers of pasta, chicken, bacon, sauce. Top each layer with a portion of the shredded cheese. Repeat layers and finish with cheese.
- Cover the baking dish with foil and bake for 30 minutes. Serve hot with the chopped green onions
Video
Nutrition
Serving: 1Serving (About 1.5 cups)Calories: 712kcalCarbohydrates: 53gProtein: 45gFat: 33gSaturated Fat: 16gCholesterol: 149mgSodium: 916mgPotassium: 805mgFiber: 1gSugar: 8gVitamin A: 795IUVitamin C: 1.9mgCalcium: 381mgIron: 1.7mg
Tried this recipe?Let us know how it was!
Tuesday
📖 Recipe
Oven Baked Catfish
A savory seasoned recipe for Oven Baked Catfish that is on the table in less than 30 minutes. Made with a splash of white wine, salted butter, smoked paprika and more, this recipe is a great addition to your weeknight routine.
Ingredients
- 1 tablespoon olive oil
- 2 pounds catfish fillets about 4 large boneless fillets
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- 1 teaspoon smoked paprika
- 2 teaspoons fresh parsley finely chopped
- 2 tablespoons fresh chives chopped
- 2 tablespoons salted butter cut into small pieces
- 4 tablespoons dry white wine
Instructions
- Preheat oven to 350 degrees. Coat a shallow baking sheet with the olive oil.
- Rinse the catfish fillets and pat dry. Evenly sprinkle both sides with the sea salt, black pepper, and smoked paprika.
- Place the seasoned fillets onto the baking sheet, flat side down. Top evenly with the fresh parsley and chives.
- Top the catfish with small pieces of butter and drizzle the wine over each fillet.
- Bake for 20 minutes. Remove from the oven and serve hot with your favorite variety of Village Harvest Rice.
Nutrition
Serving: 1gCalories: 311kcalCarbohydrates: 0gProtein: 37gFat: 15gSaturated Fat: 5gCholesterol: 146mgSodium: 439mgPotassium: 833mgFiber: 0gSugar: 0gVitamin A: 600IUVitamin C: 2.5mgCalcium: 32mgIron: 0.8mg
Tried this recipe?Let us know how it was!
Wednesday
📖 Recipe
Asian Sticky Chicken
Better than take out (and probably better for you), this recipe for Asian-inspired sticky chicken is a tasty twist on weeknight dinner.
Ingredients
- 4 chicken breasts boneless, skinless
- 1 cup bottled Thai chili wing sauce
- ½ cup water
- 4 green onions chopped
- 4 TB cornstarch
- 3 - 4 TB vegetable oil for cooking the chicken
- 2 TB Hoisin sauce
- 2 TB soy sauce
- 1 TB minced garlic
- 1 teaspoon ground ginger
- ½ teaspoon black pepper
Instructions
- Cut the chicken into bite sized pieces. In a large bowl, toss the chicken with cornstarch until all pieces are well coated.
- Heat 1 tablespoon of the vegetable oil in a large skillet or wok on medium high. When the oil starts to shimmer, quickly cook the chicken in batches until golden brown. Set the cooked pieces aside.
- Add more oil to the pan after each batch, and repeat until all chicken is cooked.
- In a medium bowl, combine the chili sauce, hoisin sauce, soy sauce, garlic, ginger, pepper and water. Whisk until well combined.
- Reduce heat to medium and return chicken to the skillet. Pour the sauce over the chicken. Cook to heat through, then reduce to low and simmer for 10 to 15 minutes until the chicken is tender and the sauce has thickened.
- Stir in the green onions, and cook an additional 5 minutes.
- Serve hot over cooked rice with steamed vegetables.
Nutrition
Serving: 1ServingCalories: 300kcalCarbohydrates: 29gProtein: 33gFat: 4gSaturated Fat: 0gCholesterol: 96mgSodium: 1024mgPotassium: 598mgFiber: 0gSugar: 22gVitamin A: 125IUVitamin C: 3.7mgCalcium: 17mgIron: 0.9mg
Tried this recipe?Let us know how it was!
Thursday
📖 Recipe
Bucatini Pasta in Chianti Sauce
Hearty bucatini pasta is served in a homemade Chianti Classico sauce. Flavored with rich Chianti Classico wine, roasted garlic, olives and fresh basil, this pasta recipe is easy and soon to be your new favorite.
Ingredients
- 1 head garlic
- 1 teaspoon extra virgin olive oil
- 2 tablespoons extra virgin olive oil divided
- 1 shallot peeled and finely sliced
- ½ cup olives sliced, black or green
- ⅔ cup Santa Margherita Chianti Classico Riserva
- 28 ounces crushed tomatoes
- ¼ teaspoon sea salt
- ½ teaspoon cracked black pepper
- 12 ounces bucatini pasta prepared to package directions
- ¼ cup reserved pasta cooking water
- ½ cup parmesan cheese shredded, plus optional amount for serving
- 3 tablespoons basil fresh, chopped, plus more for serving
Instructions
- Preheat oven to 350 degrees. Slice the end off of a whole head of garlic. Place the garlic in foil and drizzle with one teaspoon of the olive oil. Fold the foil to secure the garlic so the oil will not spill out. Bake in the oven for 45 minutes. Remove and set aside.
- In a large sauce pan or skillet, heat one tablespoon of olive oil over medium heat. Cook the shallots for 5 minutes, stirring frequently, until they are tender and translucent.
- Stir in the olives and cook another 2 - 3 minutes until heated through.
- Add the Santa Margherita Chianti Classico Riserva, crushed tomatoes, pressed roasted garlic, salt and pepper. Stir to combine well. Bring to a low boil, stirring frequently.
- Reduce to low and simmer for 20 minutes, stirring occasionally.
- Prepare the bucatini pasta according to package directions for al dente. When done, using tongs, directly transfer the bucatini from the cooking water to the prepared chianti sauce.
- Add the remaining olive oil and ¼ cup of pasta water. Toss the pasta into the chianti sauce using the tongs until heated through.
- Fold in the parmesan cheese and basil, tossing to combine.
- Serve hot with additional parmesan and basil if desired.
Notes
Time can be reduced by using store-bought roasted garlic, or by preparing it ahead of time in bulk. (You can store the extra in small jars of olive oil at room temperature.)
This recipe is best served with al dente pasta.
Adjust the amount of pasta water needed based on your preference. It helps the starches in the pasta form a thickened sauce that clings to the bucatini.
Nutritional value does not include the addition of extra cheese or basil.
Nutrition
Serving: 1gCalories: 382kcalCarbohydrates: 55gProtein: 13gFat: 10gSaturated Fat: 2gCholesterol: 5mgSodium: 585mgPotassium: 554mgFiber: 4gSugar: 7gVitamin A: 445IUVitamin C: 14.1mgCalcium: 172mgIron: 2.7mg
Tried this recipe?Let us know how it was!
Friday: Leftovers!
Saturday
📖 Recipe
Parmesan Crusted Chicken
You’re going to love Parmesan Crusted Chicken. So simple but full of savory flavor. The crust is packed with parmesan, panko, and seasonings. Plus, this recipe can be cooked in the oven, in a skillet, or in an air fryer. Oh, and the entire family devours it.
Ingredients
- 1.5 pounds chicken breast boneless, skinless, cut into cutlets
- ½ teaspoon salt divided
- ½ teaspoon pepper divided
- 1 cup Sir Kensington's Avocado Oil Mayonnaise
- 1 cup parmesan cheese shredded (NOT grated)
- ½ cup panko bread crumbs
- ½ teaspoon dried Italian herbs
- ¼ teaspoon garlic powder
Instructions
For the Oven
- First, preheat your oven to 425 degrees. Line a large rimmed baking sheet with foil. Generously spray a baking rack with non-stick spray.
- Next, if you are working with whole chicken breasts, cut them in half lengthwise to make smaller cutlets. Salt and pepper both sides of the chicken with half of the salt and pepper.
- Spoon the Sir Kensington’s Avocado Oil Mayo into a shallow dish.
- In another shallow dish, combine the parmesan cheese, bread crumbs, Italian seasoning, garlic powder, and remaining salt and pepper.
- Using tongs or your hands, dredge each chicken cutlet first in the mayonnaise. Be sure to coat well.
- Then coat both sides of the mayo-coated chicken in the parmesan mixture. Use your hands to gently press the cheese – crumbs into the chicken. Repeat until all pieces are coated.
- Next, arrange the chicken on the prepared baking rack, leaving space between the pieces.
- Place in the center oven rack and bake for 20 minutes. Remove and let rest 5 minutes before serving.
For the Skillet:
- Follow Steps 1 – 6 above.
- In a non-stick skillet, heat 3 tablespoons of oil or butter over medium-high heat. When hot, carefully add one or two pieces of the chicken.
- Do not overcrowd the pan, or the chicken will “sweat” and the crust will not brown properly. Cook without touching for about 4 minutes. This gives the crust time to sear and brown.
- Carefully flip using tongs and cook on the remaining side until done and juices run clear, about 3 minutes.
- Repeat with the rest of the chicken cutlets.
For the Air Fyer:
- First, heat your air fryer to 400 degrees. Spray the basket lightly with non-stick spray or oil.
- Follow Steps 1 – 6 above.
- Arrange the chicken pieces in a single layer with a little space between.Bake in the air fryer for 5 minutes, flip, and bake another 5 minutes.
- Repeat with remaining chicken pieces in batches.
- Let chicken rest 5 minutes before serving.
Notes
Make this lower carb and gluten free by replacing the bread crumbs with an equal amount of more cheese.
Cooking times will vary based on cooking method, thickness of chicken, etc. Per the FDA, cook to an internal temperature of 165 degrees Fahrenheit.
Nutrition
Serving: 1gCalories: 623kcalCarbohydrates: 7gProtein: 46gFat: 51gSaturated Fat: 9gTrans Fat: 1gCholesterol: 186mgSodium: 1244mgPotassium: 674mgFiber: 1gSugar: 1gVitamin A: 252IUVitamin C: 2mgCalcium: 322mgIron: 1mg
Tried this recipe?Let us know how it was!
Sunday
📖 Recipe
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!
Ingredients
- 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
Instructions
- 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.
Nutrition
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
Tried this recipe?Let us know how it was!
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.
- Grab a pack of frozen meatballs if you want to add to the Bucatini Pasta.
- Substitute the fresh herbs with dried if you'd like to save $$. Use what you have in your pantry.