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What s for Dinner? Week of October 25. Grilled Brats + Maple-Bacon Brussels Sprouts. Slow Cooker Cuban Sandwiches. Grilled Tomato-Basil Chicken

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What’s for Dinner?

Week of October 25

Slow Cooker Cuban Sandwiches Chicken Pasta Salad Grilled Brats +

Maple-Bacon Brussels Sprouts

Grilled Tomato-Basil Chicken

Crispy Fish Sticks Sesame No Chicken Sweet & Sour Meatballs

Peanut Butter Cookie Dough

Squares

(2)

Instructions: Cut out each conversation starter and put in a bowl. Pass around the table, each person draws and answers one conversation starter.

What is your favorite hobby? What is one thing you would do if you had and extra 10 minutes in

your day?

If you woke up tomorrow as an animal, what animal do you wish

you would be and why?

If you could choose an imaginary friend, who would it be? Describe

that person.

If you could choose your age forever, what age would you choose

and why?

If you could only eat one food for the rest of your life, what food would

that be?

At what age is a person an adult?

Why do you think so?

If you could grow up to be famous, what would you want to be famous

for?

If you could make one rule that everyone in the world had to follow,

what rule would that be?

If you could do anything right now, what would you do?

If you could grow anything in the

yard, what would it be? How do you think animals communicate?

If you could build a house out of any material, what would you build it out

of?

What would happen if the world lost

its gravity for a day?

(3)

Grocery list for 8 servings - Week of October 25

☐ 6 cups fresh fruit of choice [M] ☐ 4 tsp Dijon mustard [M] ☐ 1/2 cup honey [S]

☐ 2 lemons, optional [F] ☐ 1/2 cup ketchup [Su] ☐ 8 whole wheat hamburger buns [Th]

☐ 3 Tbsp lime juice [Th] ☐ 12 Tbsp light mayonnaise [M]

☐ 2 cups red grapes [M] ☐ tartar sauce, for serving, optional [F] ☐ 32 ounces frozen peas [F]

☐ 8 cups baby carrots [M]

☐ 2 bell peppers, any color [Th] ☐ 16 ounces orzo pasta [W] ☐ Kosher salt

☐ 2 heads of cauliflower [S] ☐ 12 ounces whole wheat rotini [M] ☐ Ground black pepper

☐ 6 Tbsp fresh basil leaf [W] ☐ 2 tsp dried oregano [Th]

☐ 3 Tbsp fresh cilantro [Th] ☐ 1 cup reduced-sodium soy sauce [S][Su] ☐ 3 tsp ground cumin [Th]

☐ 3 pounds fresh Brussels sprouts [T] ☐ 3 tsp toasted sesame oil [S] ☐ 2 tsp ground ginger [S][Su]

☐ 20 stalks of green onions [M][S] ☐ 2 cups brown rice [S] ☐ 2 tsp Old Bay seasoning [F]

☐ 2 jalapenos [Th] ☐ 2 Tbsp sesame seeds [S]

☐ 2 large avocados [Th] ☐ 1 cup all-purpose flour [F] ☐ 3 cups panko bread crumbs [F][Su]

☐ 4 Tbsp minced garlic [W][Th][S] ☐ 4 Tbsp brown sugar [Su]

☐ 6 roma tomatoes [W] ☐ 6 Tbsp cornstarch [S][Su] ☐ 3 pounds boneless beef chuck roast [Th]

☐ 2 yellow onions [Th] ☐ 6 Tbsp pure maple syrup [T][W] ☐ 4 pounds boneless skinless chicken breasts [M][W]

☐ 1 red onion [Th] ☐ 1/2 cup sliced almonds [M] ☐ 8 bratwursts [T]

☐ 2 pounds lean ground beef [Su]

☐ 30 ounces canned sliced carrots [Su] ☐ 4 Tbsp apple cider vinegar [Su] ☐ 8 slices reduced-sodium bacon [T]

☐ 30 ounces cannellini beans [S] ☐ 4 Tbsp balsamic vinegar [W] ☐ 3 pounds tilapia fillets [F]

☐ 30 ounces no salt added black beans [Th] ☐ 1 cup olive oil [T][W][Th][F]

☐ 3 cups mashed potato flakes [Su] ☐ 1/2 cup unseasoned rice vinegar [S] ☐ 6 large eggs [F][Su]

☐ 2 tsp reduced-sodium beef bouillon granules [Th] ☐ 4 Tbsp milk [M]

☐ 1/2 cup orange juice [Th]

☐ 6 Tbsp plain Greek yogurt [M]

[M] Chicken Pasta Salad [Th] Slow Cooker Cuban Sandwiches [Su] Sweet & Sour Meatballs [T] Grilled Brats + Maple-Bacon Brussels Sprouts [F] Crispy Fish Sticks

[W] Grilled Tomato-Basil Chicken [S] Sesame No Chicken

Dairy Oils, Vinegars & Cooking Wine

This Week's Meals Ethnic Foods

Canned Goods Produce

Baking Pasta

Meat, Poultry & Seafood Bread/Breakfast/Snacks

Frozen Spices Condiments

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**Freeze any meats that will not be used within 3 days, unless packaging indicates longer refrigeration life.

**Please note the prep list is written assuming meals will be prepared on the day they are scheduled for. If you adjust the schedule, please use your discretion on proper food storage to ensure food safety.

Weekend Prep List - 8 servings

Oven/Stove/Rice Cooker:

Preheat oven to 450°F. Drizzle 2 tablespoons olive oil in a glass baking dish and place 2 pounds of chicken breasts in dish, turning to coat in oil. Season with salt and pepper and cover with parchment paper. Bake for 30-45 minutes, or until chicken reads 165°F at thickest part. Let cool, then dice and place in a labeled storage container. Refrigerate until ready to use. [M]

Cook 2 cups brown rice according to package directions. Let cool then place in a labeled storage container and freeze until ready to use. [S]

Cutting Board:

Finely dice 1 red onion. Seed and dice 2 jalapenos. Place vegetables together in a labeled storage container and freeze until ready to use. [Th]

• Thinly slice 2 yellow onions and 2 bell peppers (any color). Place vegetables together in a labeled storage container and freeze until ready to use. [Th]

Meats:

Place 2 pounds chicken breasts between two layers of plastic wrap and pound to ½-inch thick. Place in a labeled storage container and freeze until ready to use. [W]

This Week’s Meals: (**Indicates a prep step needs to be done the night before or morning of the meal)

[M] **Chicken Pasta Salad [F] Crispy Fish Sticks

[T] Grilled Brats + Maple-Bacon Sprouts [S] Sesame No Chicken [W] Grilled Tomato-Basil Chicken [Su] Sweet & Sour Meatballs

[Th] **Slow Cooker Cuban Sandwiches [D] Peanut Butter Cookie Dough Squares

(5)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [M]

Chicken Pasta Salad

Servings: 8

Chicken Pasta Salad

12 ounces whole wheat rotini pasta

2 pounds boneless skinless chicken breasts 2 cups red grapes, halved

1 cup green onions, sliced, green only 12 tablespoons light mayonnaise

6 tablespoons plain Greek yogurt, or additional mayonnaise if preferred

4 tablespoons milk

4 teaspoons Dijon mustard 1/2 teaspoon salt

For serving

6 cups fresh fruit of choice 1/2 cup sliced almonds, toasted 8 cups baby carrots

Prep Day:

1. Preheat oven to 450°F. Drizzle oil in a glass baking dish and place chicken in dish.

Season with salt and pepper and cover with parchment paper. Bake for 30-45 minutes, or until chicken reads 165°F at thickest part. Let cool, then dice and place in labeled storage container. Refrigerate until ready to use.

Meal Day:

1. Heat a pot of salted water to boil over high heat. Add pasta and cook to al dente according to package directions.

2. Meanwhile, slice top of green onions and place in a large bowl. Cut grapes in half and add to the bowl. Add diced chicken to the bowl and set aside.

3. In a small bowl, mix mayonnaise, Greek yogurt, milk, Dijon mustard and salt. Set aside.

4. When pasta is al dente, drain and rinse in cold water. Drain well, then add to large bowl. Pour dressing over top and stir well to combine.

5. Top pasta salad with sliced almonds and serve with fruit and carrots on the side.

Adapted from: https://www.bettycrocker.com/recipes/pasta-chicken-salad-on-watermelon- wedges/c7054e82-2eab-44ad-8c06-d9866477c7e5

(6)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [T]

Grilled Brats + Maple-Bacon Brussels Sprouts

Servings: 8 Brats

8 bratwursts

Maple-Bacon Brussels Sprouts

3 pounds fresh brussels sprouts, trimmed and halved 8 slices reduced-sodium bacon

2 tablespoons olive oil

4 tablespoons maple syrup, divided 1 teaspoon kosher salt

1 teaspoon ground black pepper

1. Preheat oven to 400°F. Line a sheet pan with foil and set aside.

2. Trim and halve Brussels sprouts and place in a medium bowl. Drizzle olive oil and half the maple syrup over top. Season with salt and pepper and toss well to coat.

3. Spread Brussels sprouts onto the prepared pan and arrange in a single layer, cut- side down. Cut bacon into 1/4-inch chunks and sprinkle over the sprouts. Roast for 25-30 minutes, until bacon is crisp and sprouts are tender and caramelized.

4. Meanwhile, clean and oil grill grate, then preheat to medium-high heat. Place brats on the grill and cook for 8-10 minutes, turning every 2-3 minutes, until brats have reached 160°F.

5. Remove sprouts from the oven and return to the bowl. Drizzle with remaining maple syrup and serve with brats.

(7)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [W]

Grilled Tomato-Basil Chicken

Servings: 8 Chicken

4 tablespoons balsamic vinegar 6 tablespoons fresh basil leaves 2 tablespoons olive oil

2 tablespoons maple syrup 1/2 teaspoon kosher salt 1 teaspoon minced garlic 2 roma tomatoes, quartered

2 pounds boneless skinless chicken breasts, pounded to 1/2-inch thick

Sides

4 roma tomatoes, halved 16 ounces orzo pasta

Prep Day:

1. Place chicken breasts between two layers of plastic wrap and pound to 1/2-inch thick with a meat mallet. Place in a labeled storage container and refrigerate until ready to use.

Meal Day:

1. Place vinegar, basil, olive oil, maple syrup, salt, garlic and quartered tomato in a blender and blend until smooth. Reserve 2-4 tablespoons for serving.

2. Pour remaining marinade over the chicken and turn to coat. Set aside to marinate for 20-30 minutes.

3. Meanwhile, clean and oil grill grate, then preheat to medium heat. Set a pot of water to boil over high heat.

4. Cook orzo according to package directions. Meanwhile, place chicken on the grill and cook for about 5 minutes per side, until chicken reaches 165 degrees F in the center.

5. Remove chicken to a plate to rest and place halved tomatoes on the grill. Cook for 2 minutes per side, until hot. Slice chicken and serve with tomatoes over orzo.

Drizzle with reserved marinade, if desired.

Adapted from: https://www.tasteofhome.com/recipes/grilled-basil-chicken-and-tomatoes/

(8)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [Th]

Slow Cooker Cuban Sandwiches

Servings: 8 Beef

3 pounds boneless beef chuck roast, trimmed 2 yellow onions

2 bell peppers, any color, sliced 2 teaspoons ground cumin

2 teaspoons reduced-sodium beef bouillon granules 2 teaspoons dried oregano

1/2 teaspoon salt

1 teaspoon ground black pepper 4 teaspoons minced garlic 1/2 cup orange juice 2 tablespoons lime juice Sandwiches

8 whole wheat hamburger buns 2 large avocados, sliced

Black Beans

2 tablespoons olive oil 1 red onion, diced

2 jalapeños, seeded and diced 2 teaspoons minced garlic

30 ounces no salt added black beans, rinsed and drained 1 cup warm water

1/2 teaspoon salt

1 teaspoon ground cumin

3 tablespoons fresh cilantro, chopped 2 tablespoons lime juice, to taste

Prep Day:

1. Finely dice red onion. Seed and dice jalapeno. Place vegetables together in a labeled storage container and freeze until ready to use.

2. Thinly slice yellow onion and bell pepper. Place vegetables together in a labeled storage container and freeze until ready to use.

Morning of Meal Day:

1. Place sliced onion and bell pepper in the bottom of the slow cooker. Place chuck roast on top. In a small bowl, combine cumin, bouillon granules, oregano, salt and minced garlic. Rub over chuck roast.

2. Pour orange juice and lime juice over the vegetables. Cover and cook on LOW for 8-10 hours.

Meal Time:

1. Heat olive oil in a saucepan over medium-high heat. Add the diced onion and jalapeno and sauté for 4-5 minutes, until soft. Add minced garlic and cook for 30 seconds more.

2. Stir in rinsed and drained black beans, water, salt and cumin. Bring to a boil, then reduce heat to a simmer. Simmer for 10-15 minutes, until thickened to desired consistency.

3. Meanwhile, remove roast from the slow cooker to a cutting board. Discard any fat, then shred with two forks. Return meat to the slow cooker to absorb juices.

4. When beans are hot and thickened, stir in chopped cilantro and lime juice.

5. Serve shredded beef on buns, topped with avocado, with beans on the side.

(9)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [F]

Crispy Fish Sticks

Servings: 8 Fish Sticks

3 pounds tilapia fillets, cut into 1-inch wide strips 1 cup all-purpose flour

2 teaspoons Old Bay seasoning, divided 4 large eggs, beaten

2 cups panko bread crumbs 8 tablespoons olive oil

2 lemons, cut into wedges, optional Sides

32 ounces frozen peas

tartar sauce, for serving, optional

1. Cut tilapia fillets into 1-inch wide strips. Pat dry with paper towels and set aside.

2. In a shallow bowl, combine flour and half the Old Bay seasoning. In a second bowl, beat eggs until smooth. In a third bowl, combine panko and remaining Old Bay.

3. Begin cooking peas according to package directions, then cook fish. If making a large amount, bread all the fish and place on a wire rack before cooking, then cook in batches.

4. Heat olive oil in a large nonstick skillet over medium heat. Dredge fish in flour, then egg, then bread crumbs. Place in the hot oil and cook for 2-3 minutes per side, then remove to a paper-towel lined plate. Repeat with remaining fish, then serve with peas, lemon wedges and tartar sauce.

(10)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [S]

Sesame No Chicken

Servings: 8

Sesame No Chicken

2 heads cauliflower, cut into bite-sized florets 30 ounces cannellini beans, drained and rinsed 2/3 cup reduced-sodium soy sauce

1/2 cup honey

1/2 cup unseasoned rice vinegar 2 tablespoons minced garlic 3 teaspoons toasted sesame oil 1 teaspoon ground ginger 3 tablespoons cornstarch 1/2 cup water

For serving

2 tablespoons sesame seeds, for garnish 4 stalks green onions, for garnish 2 cups uncooked brown rice

Prep Day:

1. Cook brown rice according to package directions. Let cool then place in a labeled storage container and freeze until ready to use.

Meal Day:

1. Preheat oven to 450°F. Line a sheet pan with parchment paper and set aside.

2. Cut cauliflower into bite-sized florets and place on the prepared pan in a single layer. Bake for 12 minutes.

3. Meanwhile, in a small saucepan, whisk together soy sauce, honey, vinegar, garlic, sesame oil and ginger. Bring just to a boil over medium-high heat. In a small bowl, whisk together cornstarch and cold water until smooth. Whisk into sauce, reduce heat to medium and simmer, stirring constantly, for 1-2 minutes more, until sauce is thick. Remove from the heat and set aside.

4. When the timer goes off for the cauliflower, flip the florets and push the cauliflower to one side of the pan to make room for the beans. Spread the rinsed and drained beans on the open spot on the sheet pan. Return to the oven for 10 minutes more, until cauliflower is tender, and beans are hot.

5. Meanwhile, slice green onions and reheat brown rice.

6. Transfer cauliflower and beans to a large bowl, drizzle with sesame sauce and gently stir to coat. Serve over rice, topped with sesame seeds and green onions.

Adapted from: https://chocolatecoveredkatie.com/2017/01/09/sticky-sesame-cauliflower/

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©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [Su]

Sweet & Sour Meatballs

Servings: 8 Meatballs

1 teaspoon kosher salt

1 teaspoon ground black pepper 2 large eggs

1 cup panko bread crumbs 2 pounds lean ground beef Sauce

1 cup water 1/2 cup ketchup

4 tablespoons apple cider vinegar 4 tablespoons brown sugar

2 tablespoons reduced-sodium soy sauce 2 tablespoons cornstarch

1 teaspoon ground ginger Sides

3 cups mashed potato flakes 30 ounces canned sliced carrots

1. In a medium bowl, combine salt, pepper, egg and bread crumbs. Add ground beef and mix well with your hands to combine. Shape into 1-inch balls and set aside.

2. In another bowl, whisk together water, ketchup, vinegar, brown sugar, soy sauce, cornstarch and ginger. Set aside.

3. Heat a large nonstick skillet over medium-high heat. Add meatballs and cook for 1-2 minutes per side, until outsides are browned and inside has reached 160 degrees F.

4. Pour sauce over meatballs and stir to coat. Reduce heat to medium-low and simmer for 4-5 minutes, stirring often.

5. Meanwhile, prepare mashed potatoes according to package directions and heat carrots.

(12)

©2021 by Meal Squeeze. All rights reserved. Not for redistribution. Week of October 25 [D]

Peanut Butter Cookie Dough Squares

Servings: 16

1/2 cup finely grated zucchini

1 cup natural peanut butter, or almond butter 1 teaspoon vanilla extract

6 tablespoons all-purpose flour 2/3 cup granulated sugar 1 1/2 teaspoons baking soda 1/8 teaspoon salt

1/4 cup semi-sweet chocolate chip, plus more for sprinkling

1. Preheat oven to 350°F. Grease an 8x8 baking dish with cooking spray.

2. Using a food processor or small side of a box grater, finely grate zucchini. Set aside.

3. Place peanut butter in a microwave-safe bowl. Cook on high for 30 seconds, just until peanut butter is softened. Stir in grated zucchini and vanilla extract.

4. In another bowl, combine flour, sugar, baking soda, salt and chocolate chips. Add to wet ingredients and stir well to combine. It will be stiff like cookie dough.

5. Press batter into the prepared pan, then sprinkle with additional chocolate chips, if desired. Bake for 10 minutes, then remove from the oven. The bars will look undercooked on the bottom. Let cool at least 30 minutes, then cover and refrigerate overnight before serving to allow the bars to set up.

Adapted from: https://chocolatecoveredkatie.com/2014/11/03/chocolate-chip-zucchini-bars/

(13)

Chicken Pasta Salad

1 ½ cups + ¾ c. fruit + 1 c. carrots

Grilled Brats + Maple Sprouts

1 brat + 1 c. sprouts

Grilled Tomato-Basil Chicken

4 oz. chicken + ½ tomtato + ½ c. orzo

Slow Cooker Cubans

1 sandwich + ¾ c. beans

Crispy Fish Sticks

4 fish sticks + 1 c. peas

(14)

Sesame No Chicken

1 c. cauliflower + ¾ c. rice

Sweet & Sour Meatballs

3 meatballs + ¾ c. potatoes + ¾ c.

carrots

PB Cookie Dough Squares

1 square

References

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