Week 19 Summary |
||
---|---|---|
Notes for this week |
||
|
||
Day 1 |
||
Burritos Mojados (Wet Burritos) | Sautéed Zucchini and Tomatoes | |
Day 2 |
||
Alfredo Tortellini Primavera | Green Salad | |
Day 3 |
||
Grilled Marinated Chicken | Baked Potatoes | Broccoli Salad |
Day 4 |
||
Asparagus Chicken Salad with Pecans | Cottage Cheese with Pineapple | |
Day 5 |
||
Cheesy Kielbasa Casserole | Chopped Apples, Bananas, and Strawberries |
🗓️ Day 1
- Burritos Mojados
- Sautéed Zucchini and Tomatoes
Burritos Mojados
Delicious homemade mojado sauce over bean and cheese burritos make these burritos mojados exceptional. Not only is our homemade enchilada sauce quick and easy, but it tastes better and is less expensive than canned enchilada sauce.
Ingredients
Burritos
- 1 pound dry pinto beans, about 2-⅓ cups
- 2 quarts water, for soaking
- 2 quarts water, for cooking
- 4 ounces butter
- adobo to taste
- 6 flour tortillas
- 2 cups shredded cheddar cheese
- garnishes (cilantro, shredded cheese, sour cream, olives, etc.)
Homemade Mojado Sauce (Enchilada Sauce)
- 15 ounces tomato sauce
- ½ teaspoon oregano
- ½ teaspoon garlic powder
- 1 teaspoon chili powder
- 1 teaspoon onion powder
- cumin to taste
Instructions
Cook the Bean Filling
- Rinse 1 pound dry pinto beans and remove any rocks or debris.
- Soak the beans in 2 quarts water overnight.
- Rinse and drain the beans, then return the beans to pot and add 2 quarts water. Bring the beans to a boil over medium high heat, then reduce the heat, cover, and simmer for one to two hours or until tender.
- Add 4 ounces butter and adobo to taste to the beans and mix well.
- Use half of the bean mixture for the burritos and freeze half.
Make the Mojado Sauce
- Combine 15 ounces tomato sauce, ½ teaspoon oregano, ½ teaspoon garlic powder, 1 teaspoon chili powder, 1 teaspoon onion powder, and cumin to taste in a saucepan.
- Simmer over low heat for about 10 minutes to combine flavors, stirring frequently.
Assemble the Burritos
- Place tortillas wrapped in foil in a 350°F oven for about 10 minutes until warm, or warm in the microwave for about 10 seconds.
- Fill each of 6 flour tortillas with an equal amount of cooked bean filling and 2 cups shredded cheddar cheese (¼ cup of cheese per tortilla).
- Fold ends of each tortilla and roll up into a burrito. Turn burrito over, top with enchilada sauce, and serve with your choice of garnishes (cilantro, shredded cheese, sour cream, olives, etc.).
Video
Notes
Nutrition data does not include garnishes and is based on using half of the bean mixture.
Nutrition per serving
Serving: 1 burrito mojadoCalories: 388 calCarbohydrates: 30 gProtein: 16 gFat: 23 gSodium: 902 mgFiber: 6 gSugar: 4 gNet Carbohydrates: 24 g
Burritos Mojados Permalink
🗓️ Day 2
- Alfredo Tortellini Primavera
- Green Salad
Vegetable Tortellini Alfredo
Cheese tortellini in a creamy Alfredo sauce is a quick and easy dinner when you use quick start ingredients. Easily adapted to your preferences, you can use fresh or frozen tortellini along with your choice of frozen vegetables. If you are short on time, a jar of prepared Alfredo sauce is a quick substitute, or use our homemade Alfredo sauce with just butter, cream, Parmesan cheese, salt, pepper, and a little nutmeg. If fresh vegetables are in season, this is a good way to use them – just steam and add to the pasta instead of frozen vegetables.
Ingredients
- 16 oz frozen mixed vegetables of your choice, prepared and kept warm
- ½ recipe homemade Alfredo sauce, or a jar of prepared sauce
- 16 oz cheese tortellini, dry, fresh, or frozen
- ½ cup Parmesan cheese, grated (for garnish)
Instructions
- Prepare tortellini according to package directions. While pasta cooks heat Alfredo sauce and gently fold in vegetables.
- When heated through, add sauce and vegetable mixture to tortellini and garnish with Parmesan cheese.
Nutrition per serving
Calories: 523 calCarbohydrates: 44 gProtein: 20 gFat: 29 gSodium: 867 mgFiber: 5 gSugar: 2 g
Vegetable Tortellini Alfredo Permalink
🗓️ Day 3
- Grilled Marinated Chicken
- Baked Potatoes
- Broccoli Salad
Marinated Grilled Chicken
Bulk cooking chicken saves time on busy nights when you need to get dinner on the table in a hurry, and using grilled marinated chicken adds a depth of flavor not found in baked or sautéed chicken when you add it to recipes.
Ingredients
- 4 pounds boneless skinless chicken breasts
- ½ cup red wine vinegar
- 1 cup soy sauce or tamari
- ½ cup vegetable oil
- 2 teaspoons oregano
- 1 teaspoon basil
- 1 teaspoon garlic salt or Adobo
- ½ teaspoon pepper
Instructions
- Place marinade with chicken in a marinating container and marinate overnight.
- Grill chicken until it reaches 160° at the thickest part, or until white all the way through and juices run clear. If you do not have a grill, you can bake the chicken in the oven.
- Serve 1 portion of the chicken for dinner and chop and freeze the rest for use in soups, casseroles, and stove top meals.
Notes
Prep time includes the time spent chopping and bagging the extra chicken for the freezer.
Gluten-free: If you need this recipe to be gluten-free, be sure to use tamari (which is naturally gluten-free) or a gluten-free soy sauce.
Nutrition per serving
Serving: 4 oz.Calories: 165 calCarbohydrates: 1 gProtein: 25 gFat: 6 gSodium: 610 mgFiber: 1 gSugar: 1 g
Marinated Grilled Chicken Permalink
Broccoli Salad
Broccoli Salad is a nice alternative to a side salad. It’s quick and easy when you use the bags of fresh broccoli florets available at the supermarket, but be sure to allow time for the salad to chill.
Ingredients
- 3 cups fresh broccoli florets
- ¾ cup cheddar cheese, shredded
- 2 Tbsp. onion, chopped
- ¾ cup mayonnaise
- ⅓ cup sugar
- 1 ½ Tbsp. red wine vinegar
- 6 strips turkey bacon, cooked and crumbled
Instructions
- In a large bowl, combine the first 3 ingredients and set aside.
- In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours.
- Add bacon crumbles just before serving.
Nutrition per serving
Calories: 361 calCarbohydrates: 15 gProtein: 9 gFat: 29 gSodium: 601 mgFiber: 1 gSugar: 12 g
Broccoli Salad Permalink
🗓️ Day 4
- Asparagus Chicken Pecan Salad (use chicken from Day 3)
- Cottage Cheese with Pineapple
Asparagus Chicken Salad with Pecans
This fresh pasta salad with asparagus, chicken, and pecans is a delicious way to use fresh asparagus. It can be served hot or cold and only takes about 35 minutes on the stovetop.
Ingredients
- 16 oz. penne pasta
- 1 Tbsp. olive oil
- 1 tsp. garlic, minced
- 1 medium red bell pepper, chopped
- 1 bunch asparagus, trimmed and cut into 1" pieces
- 1 cup chicken broth
- ¼ cup fresh basil, chopped
- salt, to taste
- ½ tsp. pepper
- ¼ cup butter
- 1 lb. chicken breast, cooked & cubed (from freezer)
- 1 cup Parmesan cheese, grated
- ½ cup pecans, chopped
Instructions
- Cook pasta according to package directions and drain.
- While pasta is cooking, heat oil in a large pot over medium heat and sauté the garlic, red pepper, and asparagus.
- Add the broth and bring to a boil; simmer until vegetables begin to soften.
- Add the basil, salt, pepper, butter, and cooked chicken. Cook until chicken is heated through.
- Add cooked, drained pasta, Parmesan cheese, and pecans. Mix thoroughly and serve immediately.
Notes
- Before chopping the asparagus, prepare it by rinsing it under running water, then holding it with both hands and snapping off the tough end. Hold the stalk so that the hand on the tip end is closer to the center of the stalk and the hand on the cut end is close to the end of the stalk. Bring your hands down and toward each other, and the stalk will snap just where it starts to get tough at the end.
- To easily chop fresh basil, roll the leaves up together and slice starting at one end of the roll and working your way across. For smaller pieces, continue by chopping crosswise.
- Vegetarian option Substitute vegetable broth for the chicken broth. You can either simply omit the chicken altogether, increasing the amount of asparagus and red pepper, or substitute a can of rinsed cannellini beans for the chicken.
Nutrition per serving
Calories: 453 calCarbohydrates: 47 gProtein: 26 gFat: 17 gSodium: 668 mgFiber: 3 gSugar: 3 g
Asparagus Chicken Salad with Pecans Permalink
🗓️ Day 5
- Cheesy Kielbasa Casserole
- Chopped Apples, Bananas, and Strawberries
Cheesy Kielbasa Casserole
With fresh carrots, onions, and zucchini along with kielbasa and a variety of cheeses, Cheesy Kielbasa Casserole is an all in one meal. Double the recipe and have one handy in the freezer for later.
Ingredients
- 6 oz. elbow macaroni, cooked according to package directions
- 1 lb. turkey kielbasa, sliced into ⅓" thick rounds
- 2 tsp. olive oil
- 1 cup onion, chopped
- 1 cup zucchini, cubed
- 1 cup carrots, sliced or shredded
- 12 oz. spaghetti sauce
- ½ cup diced tomatoes, Italian Blend
- 1 egg, lightly beaten
- 1 cup Ricotta cheese
- 1 cup cheddar cheese, shredded
- 1 cup mozzarella cheese, shredded
- ½ cup Parmesan cheese, shredded
- ¼ cup green onions, finely chopped
Instructions
- Preheat oven to 350°F.
- In a large skillet, brown kielbasa in oil over medium heat. Add next four ingredients and continue to cook until the vegetables are tender, about 5 minutes. Add tomatoes and sauce; bring to a boil. Reduce heat and simmer, about 10-15 minutes.
- Meanwhile, in a small bowl, combine egg, Ricotta, cheddar, ½ cup mozzarella, and ¼ cup Parmesan cheese.
- In a large bowl, combine meat mixture, pasta (cooked and drained), and cheese mixture until thoroughly blended. Pour mixture into a lightly sprayed 9x13 casserole dish. Sprinkle remaining ½ cup mozzarella, ¼ cup parmesan cheese, and chopped green onions over top of kielbasa mixture.
- Bake, covered for 15 minutes. Uncover and continue baking an addition 10-15 minutes or until cheese is bubbly.
Notes
For a vegetarian option, omit the kielbasa.
This recipe freezes well, so you may want to double the recipe. Pour half of the mixture into each of two casserole dishes, one for tonight and one in a freezer safe casserole dish. Cook the one for tonight according to the recipe and allow the second casserole to cool. Once cooled, cover well with foil and label "Cheesy Kielbasa Casserole: Remove from freezer 30 minutes before baking. Cover and bake at 350°F for 40 minutes until heated through."
Nutrition per serving
Calories: 316 calCarbohydrates: 22 gProtein: 20 gFat: 17 gSodium: 981 mgFiber: 2 gSugar: 6 g
Cheesy Kielbasa Casserole Permalink
🧾 Create a shopping list
Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.
Leave a Reply