GLUTEN FREE April 21, 2017

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GLUTEN FREE April 21, 2017

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MONDAY ① CITRUS CHICKEN Corn & Bean Salad

TUESDAY ② ORANGE SALMON Brown Rice & Snap Peas

WEDNESDAY ③ CHICKEN TACOS THURSDAY ④ BROCCOLI BACON CHOPPED SALAD FRIDAY ⑤ VEGGIE NACHOS PREP GUIDE MEAL #1

• 3 oranges, zested and juiced (½ cup juice, 2 teaspoons zest) * for the week

• 5 limes, juiced and zested (10 Tablespoons juice, 1½ Table-spoons zest) * for the week

• Cut vegetables:

o ¼ red onion, chopped (¼ cup) o 2 bell peppers, chopped (2 cups)

MEAL #2

• 6 cups cooked brown rice prepared according to package direc-tions *for the week

• 1” fresh ginger, grated (1 teaspoon)

MEAL #3

• Cut vegetables:

o ½ red onion, chopped (½ cup) o 2 bell peppers, chopped (2 cups)

MEAL #4

• Cut vegetables:

o 1 head broccoli, chopped (3½ cups) o 2 bell peppers, chopped (2 cups) o ½ red onion, chopped (½ cup)

MEAL #5

• Cut vegetables:

o ½ red onion, sliced (½ cup) o 2 bell peppers, sliced (2 cups)

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GLUTEN FREE April 21, 2017

Shopping List

Recipe # Meat / Seafood Quantity Notes Est Cost

1,3 chicken breast, boneless, skinless 2 pounds 12

2 salmon fillets 1 pound 10

4 low sodium turkey bacon 12 ounces 4

Recipe # Vegetables & Fruit Quantity Notes Est Cost

1,2 oranges 3 1.5

1,3 limes 5 2.5

1,3 cilantro 1 bunch 1.5

1,3 corn (frozen) 5 cups 3

1,3,4,5 red onion 2 2

1,3,4,5 bell peppers (any color) 8 8

1,5 jicama 1 small 2

1,3,5 avocado 3 3

2 fresh ginger 1" 1

2 snap peas 3/4 pound 3

3,4 lettuce (green leaf or romaine) 1 head 2

3 tomatoes 6 3

4 broccoli 1 head 2

4 apples (any variety) 2 1

Recipe # Dairy Quantity Notes Est Cost

5 shredded cheese 1/3 cup 2

Recipe # Bakery/Misc Quantity Notes Est Cost

1 chili powder 1/2 teaspoon 0.5

1,4,5 white beans 4 (15 oz) cans 6

2 sesame oil 1 Tablespoon 1

3,5 corn tortillas 22 6

Fresh 20 Grocery Est $77.00 Cost Per Dinner $15.40 Cost Per Serving $3.85

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 1/2 cup + 1 Tblspn

(1) Citrus Chicken (2) Orange Salmon (3) Chicken Tacos (4) Broccoli Bacon Chopped Salad (5) Veggie Nachos

dried oregano

optional, can use olive oil optional

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(1) CITRUS CHICKEN

corn & bean salad

INGREDIENTS For citrus chicken ¼ cup orange juice ¼ cup lime juice

1½ Tablespoons lime zest 2 Tablespoons olive oil 2 cloves garlic, minced 1 teaspoon cumin ¾ teaspoon kosher salt ¼ teaspoon black pepper

½ teaspoon chili powder, optional ¼ cup chopped cilantro

2 pounds chicken breast, boneless, skinless

For corn and bean salad

2 cups organic frozen corn, thawed ¼ red onion, chopped (¼ cup) 2 bell peppers, chopped (2 cups) 1½ (15 oz) cans white beans, drained and rinsed

½ small jicama, diced ¼ cup chopped cilantro 2 Tablespoons lime juice 1 Tablespoon olive oil

dash of kosher salt and black pepper 1 avocado, diced

MAKE AHEAD

• 1 orange, juiced (¼ cup)

• 2 limes, zested & juiced (6 Tablespoons juice, 1½ Tablespoons zest)

• Cut vegetables: onion, bell peppers DIRECTIONS

For citrus chicken

1. Combine marinade ingredients (orange juice through cilantro) in a glass bowl. Add chicken and marinate at least 5 minutes. 2. Heat an outdoor grill or stovetop grill pan over medium heat. 3. Grill chicken about 5 minutes on each side or until internal

temperature reaches 165°F. Let rest 5 minutes before slicing. 4. Save half for Meal #3, serve remaining chicken with corn and

bean salad.

Meanwhile

For corn and bean salad

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(2) ORANGE SALMON

snap peas & brown rice

INGREDIENTS For orange salmon

1 Tablespoon olive oil or sesame oil ¼ cup orange juice

2 teaspoons orange zest

1 Tablespoon gluten free low-sodium soy sauce

1 teaspoon grated ginger 1 clove garlic, minced 1 Tablespoon honey

1 pound salmon fillets (sub 1 pound chicken breast fillets)

For snap peas 1 Tablespoon olive oil ¾ pound snap peas (3 cups)

dash of kosher salt and black pepper 3 cups cooked brown rice, warmed

OVEN TEMPERATURE: 375°F

MAKE AHEAD

• 3 cups cooked brown rice prepared according to package di-rection

• 1 orange, juiced and zested (¼ cup juice, 2 teaspoons zest) • 1” fresh ginger, grated (1 teaspoon)

DIRECTIONS For orange salmon

1. Heat oven to 375°F.

2. Combine first seven ingredients (oil through honey) in a glass bowl. Add salmon fillets and marinate 5 minutes.

3. Remove salmon from marinade and discard remaining liquid. Place salmon on a lined baking sheet and bake 15 minutes or until desired doneness.

Meanwhile For snap peas

1. Heat a large non-stick skillet over medium-high heat and add oil.

2. When oil is hot, add snap peas, salt, and pepper. Sauté for about 3 minutes.

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(3) CHICKEN TACOS

INGREDIENTS For chicken tacos

1 pound cooked citrus chicken, chopped *from Meal #1 ¼ head lettuce, chopped 1 avocado, sliced

12 small corn tortillas, warmed

For corn salsa

3 cups frozen corn, thawed 6 tomatoes, chopped (4½ cups) ½ red onion, chopped (½ cup) ½ cup chopped cilantro

2 bell peppers, chopped (2 cups) dash of kosher salt and black pepper 1 Tablespoon olive oil

¼ cup lime juice MAKE AHEAD

• 1 pound cooked citrus chicken, chopped * from Meal #1 • 2 limes, juiced (¼ cup)

• Cut vegetables: onion, bell pepper DIRECTIONS

For chicken tacos

1. Heat chopped chicken in a skillet.

2. Fill warmed tortillas with meat, lettuce, and avocado and top with salsa.

For corn salsa

Combine all ingredients. Save half the salsa for Meal #5, serve remain-ing salsa in tortillas with chicken.

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(4) BROCCOLI BACON CHOPPED SALAD

INGREDIENTS

For broccoli bacon chopped salad 12 ounces low sodium turkey bacon 1 head broccoli, chopped (3½ cups) 2 bell peppers, chopped (2 cups) 2 apples, chopped

½ red onion, chopped (½ cup) 3 cups cooked brown rice

1 (15 oz) can organic white beans, drained and rinsed

Shredded lettuce

For dressing

1 Tablespoon olive oil

2 Tablespoons white wine vinegar dash of black pepper

2 teaspoons gluten free Dijon mustard

1 Tablespoon honey MAKE AHEAD

• 3 cups cooked brown rice prepared according to package di-rections

• Cut vegetables: broccoli, bell peppers, onion DIRECTIONS

For broccoli bacon chopped salad

1. In a small bowl, whisk together dressing ingredients. 2. For salad, cook bacon in skillet or oven until crisp. 3. Drain and crumble.

4. In a serving bowl, combine bacon with remaining salad ingredi-ents, add dressing, and toss well to combine.

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INGREDIENTS For veggie nachos 1½ Tablespoons olive oil ½ red onion, sliced (½ cup) 2 bell peppers, sliced (2 cups) 1½ (15 oz) cans white beans, rinsed and drained

10 small corn tortillas, cut into chips, toasted (6-7 minutes @ 375°F) ½ small jicama, sliced into match sticks

1 avocado, sliced

Corn salsa *from Meal #3

⅓ cup shredded cheese (your choice) MAKE AHEAD

• Corn salsa *from Meal #3

• Cut vegetables: onion, bell peppers DIRECTIONS

For veggie nachos

1. Heat a large skillet over medium heat and add olive oil.

2. When oil is hot add onion and peppers and cook for 2 minutes. 3. Add beans and stir through until warm.

4. Serve veggies over chips with jicama, avocado, salsa, and cheese.

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GLUTEN FREE April 21, 2017

Nutrition Information

Calories 160 kcal Fat 5 g

Protein 26 g Saturated 0 g

Carbohydrate 2 g Sugar 1 g

Sodium 290 mg Calcium 0 %DV

Fiber 0 g Iron 6 %DV

Cholesterol 65 mg

Cholesterol 0 mg

Cholesterol 50 mg

Calories 70 kcal Fat 3.5 g

Citrus Chicken

Serves: 4

Serving Size: 4 ounces

Corn and Bean Salad

Serves: 4

Serving Size: 1/4 prepared dish

Salmon

Serves: 4

Serving Size: 4 ounces

Snap Peas

Serves: 4

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Calories 410 kcal Fat 13 g Protein 32 g Saturated 1 g Carbohydrate 46 g Sugar 6 g Sodium 320 mg Calcium 0 %DV Fiber 3 g Iron 6 %DV Cholesterol 65 mg

Cholesterol 0 mg

Cholesterol 45 mg

Cholesterol 0 mg

Cholesterol 5 mg

Chicken Tacos

Serves: 4

Serving Size: 3 tacos

Corn Salsa

Serves: 4

Serving Size:

Broccoli Bacon Salad

Serves: 4

Serving Size: 1/4 prepared dish

Salad Dressing

Serves: 4

Serving Size:

Veggie Nachos