Week 1 |
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Notes for this week |
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Day 1 |
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Maple Dijon Chicken | Zucchini and Tomatoes | Italian Bread |
Day 2 |
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Broccoli & Fettuccine Alfredo | Green Salad | |
Day 3 |
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Loaded Baked Potatoes | Steamed Broccoli | Black-eyed Peas |
Day 4 |
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Quick & Easy Mexican Style Soup | Baguette | |
Day 5 |
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Lemon Rosemary Chicken | Peas and Carrots | Dinner Rolls |
🗓️ Day 1
- Maple Dijon Chicken
- Italian Bread
- Zucchini and Tomatoes
Maple Dijon Chicken (Freezer Cooking)
Maple syrup, Dijon mustard, and red wine vinegar make a delicious sauce for this easy freezer chicken dish that can be prepared in advance and cooked in the crockpot.
Ingredients
- 1-½ to 2 lbs. boneless, skinless chicken breasts
- 1 cup Dijon mustard
- ½ cup maple syrup
- 2 Tbsp. red wine vinegar
- ½ tsp. salt
- ½ tsp. pepper
Instructions
- Combine Dijon, maple syrup, vinegar, salt, and pepper in a bowl and mix well.
- Place chicken in slow cooker and pour sauce on top.
- Cook in slow cooker on high for 4 hours or low for 8 hours.
To stock your freezer:
- Place chicken in a freezer container and pour mixture over chicken. Seal, while removing the air, and label with the date and the following: “Maple Dijon Chicken: Thaw in refrigerator overnight and cook in slow cooker on high for 4 hours or low for 8 hours.”
Nutrition per serving
Calories: 412 calCarbohydrates: 31 gProtein: 51 gFat: 8 gSodium: 1213 mgFiber: 2 gSugar: 25 g
Maple Dijon Chicken (Freezer Cooking) Permalink
Zucchini & Tomatoes
Ingredients
- 2 large zucchini, chopped
- 1 Tbsp. oil
- 15 oz. can fire-roasted tomatoes, drained
- Salt to taste
Instructions
- Heat oil in a fry pan. Add chopped zucchini and sauté until tendercrisp.
- Add tomatoes and stir gently. Cook until heated through.
- Salt to taste and serve.
Nutrition per serving
Calories: 74 calCarbohydrates: 8 gProtein: 2 gFat: 4 gSodium: 172 mgFiber: 2 gSugar: 5 g
🗓️ Day 2
- Broccoli & Fettuccine Alfredo
- Green Salad
Broccoli & Fettuccine Alfredo
Prepared sauces can be a lifesaver, but preparing fresh homemade Alfredo sauce is worth the little bit of extra effort. Add a quick salad to Broccoli & Fettuccine Alfredo, and the complete meal can be on the table in about the time it takes to cook and drain the fettuccine.
Ingredients
- 8 oz fettuccine, cooked according to pkg. directions
- ½ recipe homemade alfredo sauce, or a jar of prepared sauce
- 1 head broccoli, chopped into florets
Instructions
- Steam broccoli in covered microwave safe dish for about 5 minutes or add broccoli to fettuccine during the last five minutes of the fettuccine boiling time.
- Drain pasta and broccoli. Serve Alfredo sauce over pasta and broccoli.
Notes
Nutrition facts are for homemade Alfredo sauce.
Nutrition per serving
Calories: 580 calCarbohydrates: 52 gProtein: 18 gFat: 34 gSodium: 617 mgFiber: 5 gSugar: 3 g
Broccoli & Fettuccine Alfredo Permalink
🗓️ Day 3
- Loaded Baked Potatoes
- Steamed Broccoli
- Black-eyed Peas
Loaded Baked Potatoes
Baked potatoes are an easy meal that allows everyone to dress their own potato the way they like it.
Ingredients
- 6 large baking potatoes, or as many as you need
- 15 oz can chili, heated
- shredded cheddar cheese
- salt and pepper
- vegetable oil for coating
- Optional ingredients: sour cream, green onions, tomatoes
Instructions
- Coat potatoes with oil. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
- Cut open and slightly mash insides of potatoes (leave insides in potato). Top with chili, cheese and any other garnishes you choose.
Oven Method:
- Prick potatoes with a fork several times, wrap in aluminum foil, and cook at 350°F for approximately 1 hour or until centers are hot and tender.
Crockpot Method:
- Prick potatoes with a fork several times, wrap in aluminum foil, and cook in the slow cooker for 3-4 hours on high or 6-7 hours on low.
Microwave Method:
- Prick potatoes with a fork several times, and starting with 6 minutes, cook in the microwave on high. Check potatoes regularly to see if they are done, adding time in 1-2 minute increments until they are cooked through.
Instant Pot Method:
- A Mindful Mom has Instant Pot instructions for baked potatoes.
Notes
This recipe is for chili & cheese baked potatoes, but there are endless options for other toppings. Try topping potatoes with broccoli and cheese, chili and green onions, butter and sour cream, shredded chicken and salsa, jalapenos and cream cheese, or any other combination.
One of the best ways to save money on your grocery bill is to reduce food waste, and loaded potatoes are a good time to take advantage of leftovers in your refrigerator by adding them with complementary condiments as toppings.
Nutrition facts use chili with beans and 1 tablespoon shredded cheddar cheese. Other toppings not included in calculation.
Nutrition per serving
Calories: 282 calCarbohydrates: 47 gProtein: 11 gFat: 7 gSodium: 433 mgFiber: 6 gSugar: 2 g
Loaded Baked Potatoes Permalink
🗓️ Day 4
- Quick & Easy Mexican Style Soup
- Baguette
Quick & Easy Mexican Style Soup
This hearty one pot meal is ready in only 30 minutes (15 minutes if you keep cooked ground beef and sautéed onions in your freezer!).
Ingredients
- 1 lb. cooked ground beef
- ½ cup onion, chopped
- 3 cups water
- 2 16 oz. cans light kidney beans, undrained
- 2 16 oz. cans stewed tomatoes, diced
- 2 8 oz. cans tomato sauce
- 2 tablespoon taco seasoning mix
Additional condiments as desired:
- avocado, peeled, pitted, and chopped
- shredded cheddar cheese
- sour cream
- tortilla chips
Instructions
- Place ground beef and onion in a soup pot and cook until beef is reheated and onion is tender.
- Add water, undrained tomatoes, kidney beans, tomato sauce, and taco seasoning mix. Simmer, covered, until hot.
- Add cheese, sour cream, avocado, and tortilla chips to soup if desired. Add jalapenos or salsa for a spicier soup.
Notes
If you keep cooked ground beef and sautéed onions in your freezer, you can have this easy soup on the table in under 15 minutes.
Toppings not included in nutrition calculation.
Nutrition per serving
Calories: 435 calCarbohydrates: 50 gProtein: 34 gFat: 12 gSodium: 1288 mgFiber: 14 gSugar: 10 g
Quick & Easy Mexican Style Soup Permalink
🗓️ Day 5
- Lemon Rosemary Chicken
- Peas and Carrots
- Dinner Rolls
Lemon Rosemary Chicken
This beautiful roast chicken is delicious as well as attractive. The seasoned butter rub means it browns nicely without drying out.
Ingredients
- 1 large whole roaster
- 1 tablespoon butter, softened
- 1 tablespoon rosemary
- 1 teaspoon garlic, minced
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 lemon
Instructions
- Preheat oven to 400°.
- Clean chicken and remove anything in the cavity. Pat dry.
- In a small bowl, mix together everything except chicken and lemon. Rub the butter mixture over entire chicken.
- Cut the lemon in half, and slightly squeeze the juice from one half over top of chicken. Put both lemon halves inside chicken cavity.
- Place chicken on a roasting rack in a roaster and roast for about 1 hour, basting 2-3 times. Cover with foil and roast an additional 30-45 minutes, basting 1-2 times, until internal temperatures reach 165°. Let chicken sit for about 5 minutes before carving.
Notes
Use leftover chicken for restocking your freezer.
Nutrition per serving
Calories: 223 calCarbohydrates: 2 gProtein: 18 gFat: 16 gSodium: 225 mgFiber: 1 gSugar: 1 g
Lemon Rosemary Chicken Permalink
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