I'm always looking for ways to streamline by meal prep during the week, and last week I had an incredibly busy week. I was fortunate to run across this meal plan in next month's Parents magazine. The plan is simple - one easy grocery list, five recipes under 35 minutes, and repetition of ingredients. There was virtually no food waste, and anything left over was easily frozen for the future. Serves four.
Step One: SHOP
28-oz can of no salt-added diced tomatoes
14.5 can reduced sodium chicken broth
15 oz. can black beans
1 1/3 c. farro
2 c. pineapple chunks
3 limes
1/4 c. pomegranate seeds
1 lg. head of romaine lettuce
1 bunch cilantro
1 head broccoli (or 1 10oz. bag frozen florets)
1 1/2 lb. sweet potatoes
3 tomatoes
1 lb. green beans
1 avocado
4 whole wheat buns
1 pkg. tortillas (corn or flour)
7 eggs
4 lbs. pork shoulder
1 lb. tilapis
1 lb. chicken cutlets
From the pantry: olive oil, unsalted butter, cumin, chili powder, sugar, salt, pepper, BBQ sauce, bread crumbs
Step Two: PREP on Saturday or Sunday
* make salad dressing: 1/4 c. lime juice, 1/4 c. olive oil, 1/4 tsp. sugar, 1/4 tsp. salt
* Cook and store (in fridge) 1 1/3 c. farro according to package instructions
* Wash and dry lettuce and cilantro (wrap in damp paper towel and place in storage bag for freshness)
Step Three: The RECIPES
Monday: Slow-Cooker Pork Tacos
Tuesday: Crispy Tilapia Cakes
Wednesday: BBQ Pork Sandwiches
Thursday: Skillet Chicken
Friday: Southwest Scramble
Sunday, January 26, 2014
Southwestern Scramble
From "Five Easy Meals"
You need:
1 15-oz can black beans
1 avocado, chopped
2 tbsp. weekend-prepped salad dressing
1/4 tsp. salt, plus more to taste
freshly ground pepper
1 tbsp. olive oil
2 tortillas, sliced into thin strips
6 eggs, beaten
1/4 c. chopped cilantro
2 tomatoes, chopped
In a medium bowl, gently toss beans, avocado, tomato, salad dressing, and salt. Set aside. Heat the olive oil in a large, non-stick skillet. Add the tortilla strips and fry until golden. Remove and drain on paper towels. Add the eggs and salt to taste to the pan. Scramble until set. Top with fried tortilla strips and cilantro and serve with the bean salad.
You need:
1 15-oz can black beans
1 avocado, chopped
2 tbsp. weekend-prepped salad dressing
1/4 tsp. salt, plus more to taste
freshly ground pepper
1 tbsp. olive oil
2 tortillas, sliced into thin strips
6 eggs, beaten
1/4 c. chopped cilantro
2 tomatoes, chopped
In a medium bowl, gently toss beans, avocado, tomato, salad dressing, and salt. Set aside. Heat the olive oil in a large, non-stick skillet. Add the tortilla strips and fry until golden. Remove and drain on paper towels. Add the eggs and salt to taste to the pan. Scramble until set. Top with fried tortilla strips and cilantro and serve with the bean salad.
Skillet Chicken
From "Five Easy Meals"
You need:
1 lb. green beans, washed
2 tbsp. olive oil
1/4 tsp. salt
2 c. cooked farro
1 1/2 c. chicken broth, divided
1 lb. chicken cutlets
1 tbsp. unsalted butter
1/4 c. chopped cilantro
Preheat the oven to 425 degrees. Toss the green beans with 1 tbsp. olive oil and salt. Roast until tender, about 25 minutes. In the meantime, simmer the farro in a medium saucepan with 1 c. broth until absorbed, about 10 minutes. In a large skillet, heat the remaining olive oil over medium-high heat. Saute the cutlets until cooked through. Transfer to plates. Add 1/2 c. broth to the pan and simmer until thickened, scraping up the browned bits. Add the butter, melt, and then drizzle over the chicken. Garnish with cilantro. Serve with farro and green beans.
You need:
1 lb. green beans, washed
2 tbsp. olive oil
1/4 tsp. salt
2 c. cooked farro
1 1/2 c. chicken broth, divided
1 lb. chicken cutlets
1 tbsp. unsalted butter
1/4 c. chopped cilantro
Preheat the oven to 425 degrees. Toss the green beans with 1 tbsp. olive oil and salt. Roast until tender, about 25 minutes. In the meantime, simmer the farro in a medium saucepan with 1 c. broth until absorbed, about 10 minutes. In a large skillet, heat the remaining olive oil over medium-high heat. Saute the cutlets until cooked through. Transfer to plates. Add 1/2 c. broth to the pan and simmer until thickened, scraping up the browned bits. Add the butter, melt, and then drizzle over the chicken. Garnish with cilantro. Serve with farro and green beans.
BBQ Pork Sandwiches
From "Five Easy Meals"
You need:
1 1/2 lbs. sweet potatoes, cut into chunks (no need to peel!)
1 tbsp. olive oil
salt and pepper to taste
2 c. reserved pulled pork
2 tbsp. BBQ sauce
4 toasted whole wheat buns
lettuce and tomato slices
Preheat oven to 425 degrees. Toss the sweet potatoes with olive oil and season with salt and pepper. Roast in a single layer until tender and lightly browned, about 25 minutes. While the potatoes are cooking, combine the BBQ sauce, pork, and 1 tbsp. water in a medium saucepan and heat until warmed throughout. Serve on toasted bun topped with lettuce and tomato. Serve with sweet potatoes.
You need:
1 1/2 lbs. sweet potatoes, cut into chunks (no need to peel!)
1 tbsp. olive oil
salt and pepper to taste
2 c. reserved pulled pork
2 tbsp. BBQ sauce
4 toasted whole wheat buns
lettuce and tomato slices
Preheat oven to 425 degrees. Toss the sweet potatoes with olive oil and season with salt and pepper. Roast in a single layer until tender and lightly browned, about 25 minutes. While the potatoes are cooking, combine the BBQ sauce, pork, and 1 tbsp. water in a medium saucepan and heat until warmed throughout. Serve on toasted bun topped with lettuce and tomato. Serve with sweet potatoes.
Crispy Tilapia Cakes
From "Five Easy Meals"
You need:
1 lb. tilapia fillets, cut into chunks
1 egg
1/2 c. bread crumbs
1/4 tsp. salt
freshly ground pepper
4 c. broccoli florets
1 1/2 c. cooked farro
1/4 c. pomegranate seeds
5 tbsp. weekend-prepped salad dressing
In a food processor, pulse the tilapia, egg, bread crumbs, salt and pepper. Form into eight patties. Heat the olive oil in a large, non-stick pan over medium heat. Cook until opaque and cooked through. In a steamer basket, steam broccoli until tender. In a large bowl, combine the broccoli, farro, pomegranate seeds, salad dressing, and a little salt to taste. Serve with tilapia cakes.
You need:
1 lb. tilapia fillets, cut into chunks
1 egg
1/2 c. bread crumbs
1/4 tsp. salt
freshly ground pepper
4 c. broccoli florets
1 1/2 c. cooked farro
1/4 c. pomegranate seeds
5 tbsp. weekend-prepped salad dressing
In a food processor, pulse the tilapia, egg, bread crumbs, salt and pepper. Form into eight patties. Heat the olive oil in a large, non-stick pan over medium heat. Cook until opaque and cooked through. In a steamer basket, steam broccoli until tender. In a large bowl, combine the broccoli, farro, pomegranate seeds, salad dressing, and a little salt to taste. Serve with tilapia cakes.
Slow-Cooker Pork Tacos
From "Five Easy Meals"
You need:
4 lbs. boneless pork shoulder, cubed
28 oz. can no salt-added diced tomatoes
1 tbsp. cumin
1 tbsp. chili powder
3/4 tsp. salt
1/4 tsp. ground pepper
8 corn or flour tortillas, warmed
2 c. pineapple chunks
3 c. romaine lettuce, chopped
1/4 c. chopped cilantro
1 tbsp. weekend-prepared salad dressing
In the morning, place the pork, tomatoes, and spices in the crock pot. Cover and cook on low for seven hours. When finished, shred meat. Top each tortilla with pork and pineapple chunks. In a medium bowl, combine the lettuce, cilantro and salad dressing. Top the tacos with this mix. Save 2 c. pork for Wednesday and freeze remaining for up to two months.
You need:
4 lbs. boneless pork shoulder, cubed
28 oz. can no salt-added diced tomatoes
1 tbsp. cumin
1 tbsp. chili powder
3/4 tsp. salt
1/4 tsp. ground pepper
8 corn or flour tortillas, warmed
2 c. pineapple chunks
3 c. romaine lettuce, chopped
1/4 c. chopped cilantro
1 tbsp. weekend-prepared salad dressing
In the morning, place the pork, tomatoes, and spices in the crock pot. Cover and cook on low for seven hours. When finished, shred meat. Top each tortilla with pork and pineapple chunks. In a medium bowl, combine the lettuce, cilantro and salad dressing. Top the tacos with this mix. Save 2 c. pork for Wednesday and freeze remaining for up to two months.
Sunday, January 12, 2014
Easy Roasted Red Pepper Sauce
This summer, I discovered The Pioneer Woman while watching the Food network with my dad. I think what drew me to her show was not necessarily the quality of her recipes as much as the stories of life on the ranch that are incorporated into each episode. However, this one recipe not only looked tasty but incredibly easy. I decided to try it out over raviolis, but it could be used with any pasta.
You need:
1 lb. pasta, your choice (dried)
4 tbsp. butter
1/2 onion, diced
3 cloves garlic, minced
1 jar (15.5 oz) roasted red peppers, drained and roughly chopped 1 cup vegetable or chicken broth
1/2 tsp. salt
black pepper
1/2 c. heavy cream
1/2 c. Parmesan
You need:
1 lb. pasta, your choice (dried)
4 tbsp. butter
1/2 onion, diced
3 cloves garlic, minced
1 jar (15.5 oz) roasted red peppers, drained and roughly chopped 1 cup vegetable or chicken broth
1/2 tsp. salt
black pepper
1/2 c. heavy cream
1/2 c. Parmesan
Cook pasta in salted water according to package directions.
Melt 2 tablespoons butter in a large skillet over medium-high heat. Add the onions and garlic and saute for 2 to 3 minutes or until starting to soften. Add the chopped red peppers and cook for 2 to 3 minutes, until hot. Remove the skillet from the heat. Carefully transfer the contents of the skillet to a food processor or blender. Puree until completely blended. Heat the other 2 tablespoon butter in the skillet over medium heat. Pour the pepper puree back into the skillet. Add the broth, salt, and pepper, and stir until heated. Splash in the cream and stir to combine. Drain the pasta and add it to the skillet. Add Parmesan. Enjoy!
Melt 2 tablespoons butter in a large skillet over medium-high heat. Add the onions and garlic and saute for 2 to 3 minutes or until starting to soften. Add the chopped red peppers and cook for 2 to 3 minutes, until hot. Remove the skillet from the heat. Carefully transfer the contents of the skillet to a food processor or blender. Puree until completely blended. Heat the other 2 tablespoon butter in the skillet over medium heat. Pour the pepper puree back into the skillet. Add the broth, salt, and pepper, and stir until heated. Splash in the cream and stir to combine. Drain the pasta and add it to the skillet. Add Parmesan. Enjoy!
"Baby" Biscotti
I love biscotti. It's such a simple recipe that it's hard for me to rationalize spending $5.99/pound for this "specialty" cookie that I grew up eating (a favorite among Italian grandmothers). However, the name alone should express that it takes a little work to make. Biscotti means twice-baked. So a traditional recipe calls for the cookie to be baked first in a log, cooled slightly, sliced on the angle into logs, and then rebaked. However, I barely have time to bake something once.
I discovered this Lisa Barnes recipe early on, when C was small, as a "first cookie" recipe. However, I never got around to making them because he fell hard for scones. Today, I realized that I hadn't made a weekend cookie, Downton Abbey would be on in a few hours, and I had nothing to dip into my tea and bring forth my British roots. I tweaked it a little bit. I added dried cherries and dried blueberries to this batch. Instead of logs, I simple dropped the cookies in rough tablespoons on the tray. If you are making this for the over one year crowd, make as written here. And feel free to change up the mix-ins. Like nuts? Add pistachios. Have other dried fruits on hand? Substitute at will. If you are making these as teethers for wee babies, leave out the dried fruit and consider a shape that allows a baby to gnaw without choking.
You need:
3 eggs
2 c. confectioner's sugar
1 tsp. vanilla extract
1 tsp. baking powder
3 c. flour
1/2 c. dried blueberries
1/2 c. dried cherries
Preheat the oven to 375 degrees. Beat the eggs, sugar, and vanilla with an electric mixer on high until thick and fluffy, about 10 minutes. In a small bowl, mix flour and baking powder. With the mixer on low, gradually add the flour mixture until combined. Add the dried fruit until just combined. Drop onto a baking sheet in rough tablespoons. Bake for 12 min. Turn off the oven and leave in the oven to cool for 3-4 hours. Store in an airtight container.
I discovered this Lisa Barnes recipe early on, when C was small, as a "first cookie" recipe. However, I never got around to making them because he fell hard for scones. Today, I realized that I hadn't made a weekend cookie, Downton Abbey would be on in a few hours, and I had nothing to dip into my tea and bring forth my British roots. I tweaked it a little bit. I added dried cherries and dried blueberries to this batch. Instead of logs, I simple dropped the cookies in rough tablespoons on the tray. If you are making this for the over one year crowd, make as written here. And feel free to change up the mix-ins. Like nuts? Add pistachios. Have other dried fruits on hand? Substitute at will. If you are making these as teethers for wee babies, leave out the dried fruit and consider a shape that allows a baby to gnaw without choking.
You need:
3 eggs
2 c. confectioner's sugar
1 tsp. vanilla extract
1 tsp. baking powder
3 c. flour
1/2 c. dried blueberries
1/2 c. dried cherries
Preheat the oven to 375 degrees. Beat the eggs, sugar, and vanilla with an electric mixer on high until thick and fluffy, about 10 minutes. In a small bowl, mix flour and baking powder. With the mixer on low, gradually add the flour mixture until combined. Add the dried fruit until just combined. Drop onto a baking sheet in rough tablespoons. Bake for 12 min. Turn off the oven and leave in the oven to cool for 3-4 hours. Store in an airtight container.
Sunday, January 5, 2014
Bunny Blondies
I found this recipe in Family Fun magazine over a year ago, and I never got around to trying it out. Now that C has become obsessed with "bars" of all sorts (ZBars, granola bars, fig bars, cereal bars) but his peanut allergy severely limits the brands we can purchase, I've taken to trying out recipes that can take the place of those packaged items and providing him with greater nutrition when we head out shopping or to church (yes, I am guilty of allowing him a snack during the Homily. You'd be amazed how much more interested he is in what Father A has to say when C's belly is getting full. :-)
This recipe was fun to make. The kids were able to help peel the carrots and measure the dry ingredients. The original intention of this recipe, according to the article, was to provide a mix between a blondie and carrot cake. I tweaked some of the ingredients to make it a little healthier. Well, at least I put in less chips. (p.s. The original also calls for 1 c. chopped walnuts. We don't eat those here, but if your family is nuts about nuts, feel free to add them!)
You need:
8 medium carrots, peeled and shredded
1 3/4 c. all purpose flour
3/4 c. whole wheat flour
1/2 tsp. baking soda
2 1/2 tsp. cinnamon
1 tsp. salt
1 1/2 sticks of butter, softened
1 c. packed light brown sugar
1/3 c. sugar
2 large eggs
2 tsp. vanilla extract
1/2 c. butterscotch chips (the original calls for 1 cup, FYI)
Grease a 9x13 pan. Mix together the dry ingredients. In the mixer (or with a hand mixer), beat the butter and sugars for about 3 minutes. Add the eggs and vanilla and continue to beat until well blended. Reduce speed to low and add carrots and butterscotch chips (and walnuts, if you are using them.) Use a spoon to carefully incorporate the dry ingredients into the wet ingredients. Pour into the prepared dish and bake for about 30-35 minutes. Cut into bars and enjoy.
This recipe was fun to make. The kids were able to help peel the carrots and measure the dry ingredients. The original intention of this recipe, according to the article, was to provide a mix between a blondie and carrot cake. I tweaked some of the ingredients to make it a little healthier. Well, at least I put in less chips. (p.s. The original also calls for 1 c. chopped walnuts. We don't eat those here, but if your family is nuts about nuts, feel free to add them!)
You need:
8 medium carrots, peeled and shredded
1 3/4 c. all purpose flour
3/4 c. whole wheat flour
1/2 tsp. baking soda
2 1/2 tsp. cinnamon
1 tsp. salt
1 1/2 sticks of butter, softened
1 c. packed light brown sugar
1/3 c. sugar
2 large eggs
2 tsp. vanilla extract
1/2 c. butterscotch chips (the original calls for 1 cup, FYI)
Grease a 9x13 pan. Mix together the dry ingredients. In the mixer (or with a hand mixer), beat the butter and sugars for about 3 minutes. Add the eggs and vanilla and continue to beat until well blended. Reduce speed to low and add carrots and butterscotch chips (and walnuts, if you are using them.) Use a spoon to carefully incorporate the dry ingredients into the wet ingredients. Pour into the prepared dish and bake for about 30-35 minutes. Cut into bars and enjoy.
Quinoa-Stuffed Peppers
This recipe is another great Lisa Barnes treat from The Petit Appetit Cookbook. Now that C is headed toward three, I'm headed into the last quarter of the cookbook. The recipes get more adventurous, as do the flavors. Over the holidays, we indulged in cookies, cakes, heavy sauces, and meats. Post-New Year, we needed to detox. This recipe was just what the belly ordered. The quinoa provides much needed protein, but it is so light and easily digested that there was no heaviness that might normally accompany a stuffed pepper dish. I did alter the recipe a bit though. Her original recipe called for zucchini as the only other vegetable, other than the peppers, of course. Not only are zucchini out of season in January, they don't have a great deal of hearty nutritional value. I decided to use a vegetable blend (I used Trader Joe's Harvest Hodgepodge), but you could use any combination of carrots, broccoli, mushrooms, etc. I also pulsed the vegetables, once thawed, in the food processor, so that the stuffing texture would be more consistent throughout. Enjoy!
You need:
1/2 c. quinoa
2 tbsp. olive oil
1 1/2 c. water
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. dried basil
1/2 small onion
1/2 bag of frozen, hearty vegetables - thawed
2 tbsp. dried currants
1 tbsp. fresh parsley, chopped
1/2 tsp. cumin
2 tbsp. lemon juice
4 large peppers, cored and tops sliced off
1 tbsp. bread crumbs
1 tbsp. Parmesan cheese
Preheat the oven to 375 degrees. In a small saucepan, stir together quinoa and 1 tbsp. of the olive oil to coat Add the water, salt, pepper, and bail and bring to a boil over medium-high heat. Reduce heat and simmer, covered, for 20 minutes. Remove from heat.
While the quinoa is cooking, place the onion and thawed vegetables in a food processor. Pulse until vegetables resemble coarse crumbs. In a medium sized skillet, add the remaining oil. Saute vegetables, currants, parsley, cumin, and lemon juice for about 3-5 minutes. Add the finished quinoa and mix until all is heated throughout.
Stuff the peppers with the mixture. In a small bowl, mix the bread crumbs and cheese. Sprinkle over the stuffed peppers. Bake for 25 minutes, until peppers are cooked.
You need:
1/2 c. quinoa
2 tbsp. olive oil
1 1/2 c. water
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. dried basil
1/2 small onion
1/2 bag of frozen, hearty vegetables - thawed
2 tbsp. dried currants
1 tbsp. fresh parsley, chopped
1/2 tsp. cumin
2 tbsp. lemon juice
4 large peppers, cored and tops sliced off
1 tbsp. bread crumbs
1 tbsp. Parmesan cheese
Preheat the oven to 375 degrees. In a small saucepan, stir together quinoa and 1 tbsp. of the olive oil to coat Add the water, salt, pepper, and bail and bring to a boil over medium-high heat. Reduce heat and simmer, covered, for 20 minutes. Remove from heat.
While the quinoa is cooking, place the onion and thawed vegetables in a food processor. Pulse until vegetables resemble coarse crumbs. In a medium sized skillet, add the remaining oil. Saute vegetables, currants, parsley, cumin, and lemon juice for about 3-5 minutes. Add the finished quinoa and mix until all is heated throughout.
Stuff the peppers with the mixture. In a small bowl, mix the bread crumbs and cheese. Sprinkle over the stuffed peppers. Bake for 25 minutes, until peppers are cooked.
Wednesday, January 1, 2014
Peanutty (FREE) Noodles
Last year, I attended a teachers' workshop at a local bookstore, and we were able to browse a table of newly released books and help ourselves to two - one for kids and one for adults. For my children, I picked up a wonderful collection of seasonal poems by Julie Andrews, and for myself, you won't be surprised, I took a cookbook. It's a wonderful collection of recipes that attempts to use healthy, seasonal foods that are kid-friendly, both in terms of ingredients and the ability of kids to help out in the kitchen. It's a great book, and I use it at least once or twice a week.
Exactly my kind of book. The only problem was that, like so many cookbooks for kids, there are a great deal of recipes that call for nuts or nut products. Usually, I skim over them without giving them a second thought. However, I found myself craving Thai food the other day, something we haven't eaten since we found out that C was allergic to peanuts. In this cookbook, there was a very simply Thai dish for peanut noodles. I challenged myself to alter it in a way that would work best for my family. IT WAS AMAZING. Everyone had two bowls, and I even brought some to V, whose children also have nut allergies, and I am awaiting her verdict. Here's my version of Peanut-FREE noodles!!
For the sauce:
1 c. sunflower butter
1/2 c. soy sauce
2/3 c. warm water
3 tbsp. ginger, chopped (or 3 tbsp. ginger paste, found in your produce section)
2 cloves garlic, chopped
1 tbsp. sesame oil
1 tbsp. honey
3 tbsp. rice vinegar
For the noodles:
1 c. EACH shredded broccoli stalks, carrots, and red cabbage (or if you live near a Wegmans, a bag of broccoli slaw)*
1 lb. of your favorite pasta (I used fusili)
In a blender, combine all of the sauce ingredients. Puree until smooth. Cook the noodles. When they are al dente, drain and place in a large bowl. Toss in the vegetables. Pour the sauce over everything. Mix and enjoy!
* Feel free to use ANY shredded vegetables that you like. Some of the recommendations in the book also included cucumbers, apples, and scallions. I simply took the easy way out. I bough the broccoli slaw ;-)
**Oh, and to make it a more substantial dish, you can cut 1 lb. of boneless chicken breasts into small, 1 in. cubes. Sprinkle with a little olive oil, salt, and pepper and saute until cooked. Add above!
Exactly my kind of book. The only problem was that, like so many cookbooks for kids, there are a great deal of recipes that call for nuts or nut products. Usually, I skim over them without giving them a second thought. However, I found myself craving Thai food the other day, something we haven't eaten since we found out that C was allergic to peanuts. In this cookbook, there was a very simply Thai dish for peanut noodles. I challenged myself to alter it in a way that would work best for my family. IT WAS AMAZING. Everyone had two bowls, and I even brought some to V, whose children also have nut allergies, and I am awaiting her verdict. Here's my version of Peanut-FREE noodles!!
For the sauce:
1 c. sunflower butter
1/2 c. soy sauce
2/3 c. warm water
3 tbsp. ginger, chopped (or 3 tbsp. ginger paste, found in your produce section)
2 cloves garlic, chopped
1 tbsp. sesame oil
1 tbsp. honey
3 tbsp. rice vinegar
For the noodles:
1 c. EACH shredded broccoli stalks, carrots, and red cabbage (or if you live near a Wegmans, a bag of broccoli slaw)*
1 lb. of your favorite pasta (I used fusili)
In a blender, combine all of the sauce ingredients. Puree until smooth. Cook the noodles. When they are al dente, drain and place in a large bowl. Toss in the vegetables. Pour the sauce over everything. Mix and enjoy!
* Feel free to use ANY shredded vegetables that you like. Some of the recommendations in the book also included cucumbers, apples, and scallions. I simply took the easy way out. I bough the broccoli slaw ;-)
**Oh, and to make it a more substantial dish, you can cut 1 lb. of boneless chicken breasts into small, 1 in. cubes. Sprinkle with a little olive oil, salt, and pepper and saute until cooked. Add above!
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