8/20/18

Sunday – Parmesan Crusted Tilapia – Roasted Zucchini – Broccoli and Cheese Orzo

INGREDIENTS:

• 2 cups orzo (uncooked)
• 3 cups broccoli florets (chopped)
• 1/2 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 2 Tablespoons butter
• 2/3 cup milk (more or less if needed)
• Salt (to taste)

DIRECTIONS:

1. Bring a large pot of salted water to a boil.
2. Add in orzo and cook for 3 minutes.
3. Add in broccoli and cook for 2-3 more minutes or until orzo is tender.
4. Drain water, then add cheddar cheese, Parmesan cheese, butter, and milk. Stir well and add more milk if needed.
5. Add salt to taste and serve.

Monday – Sheetpan Italian Chicken 8pts -and Veggies with Corn on Cob

Tuesday – 20 Minute Vegetable Lo Mein (Use leftover Chicken)

• 12 ounces whole wheat spaghetti noodles
• 1 1/2 Tablespoons olive oil
• 3 cloves garlic, minced
• 1 onion (thinly sliced)
• 3 cups chopped broccoli
• 2 bell peppers (julienned)
• 2 carrots (julienned)
• 1 cup sugar snap peas
• 2 cups cremini or button mushrooms (sliced)

  For the sauce:

• 2 teaspoons sugar
• 1 1/2 teaspoons sesame oil
• 3/4 teaspoon ground ginger
• 3/4 teaspoon Sriracha (or more to taste)

DIRECTIONS:

1. Prepare noodles according to package directions, then drain and set aside.
2. While noodles are cooking, heat olive oil in large skillet or wok over medium high heat. Saute garlic and onion together for 2 minutes, then add broccoli, bell peppers, carrots, and peas.
3. Saute for 4 minutes, then add in sliced mushrooms. Saute another 2 minutes.
4. In a small bowl, whisk together all ingredients for sauce, then pour over top of vegetables.
5. Stir, then add in cooked noodles and toss to combine. Serve immediately

Wednesday – Crockpot Chicken Tortilla Soup

Thursday –   Honey Lime Grilled Chicken (marinate overnight)

INGREDIENTS:

• 1/2 cup lime juice
• 1/3 cup vegetable oil
• 3 Tablespoons honey
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 3 teaspoons minced garlic
• 1/2 teaspoon black pepper
• 1 1/2 pounds boneless chicken breasts

DIRECTIONS:

1. In a small bowl, combine lime juice, oil, honey, thyme, rosemary, garlic and pepper.
2. Place chicken breasts in a resealable gallon-sized bag and pour marinade over chicken.
3. Refrigerate for at least 3 hours up to overnight to let chicken marinate.
4. Grill chicken breasts over medium high heat until internal temperature reaches 165 degrees.

Friday – Slow Cooker Philly Cheesesteak Sandwiches

INGREDIENTS:

• 1 1/2 pounds beef round steak
• 1 green pepper (sliced thin)
• 1 medium onion (sliced thin)
• 1 (14 ounce) can low-sodium beef broth
• 1 (1 ounce) envelope Italian dressing mix
• 6 whole wheat hoagie buns
• 6 provolone cheese slices

DIRECTIONS:

1. Spray slow cooker with nonstick cooking spray.
2. Cut meat into strips and place in slow cooker. Add green pepper, onion, broth, and dressing mix to slow cooker and mix together.
3. Cover and cook on low 7-8 hours, or high 3-4 hours.
4. Spoon meat mixture onto hoagie buns and top each sandwich with a slice of cheese.
5. If desired, toast bread in a 375 degree oven for 5-10 minutes, add meat, cover with cheese, then bake an additional 5 minutes to melt the cheese.

Saturday –  Cheese Stuffed Turkey Meatloaf – Roasted Parmesan Green Beans 

Sunday – Turkey Tenderloin and Asparagus with Roasted Baby Potatoes

• 2 pounds turkey tenderloins
• 1/2 cup low-sodium soy sauce
• 1/4 cup Dijon mustard
• 2 Tablespoons olive oil
• 2 teaspoons minced garlic
• 1/2 teaspoon dried rosemary (minced)
• 2 pounds asparagus
• 2 Tablespoons olive oil (more or less as needed)
• 1/2 teaspoon garlic salt (more or less as needed)

DIRECTIONS:

1. Place turkey tenderloins in a resealable gallon-sized plastic bag.
2. In a small bowl, mix together soy sauce, mustard, olive oil, garlic, and rosemary. Pour over turkey in bag and mix well so that the turkey is all coated with marinade. Place in fridge and let marinade for at least 1 hour (recommended up to 3-4 hours).
3. After turkey is finished marinating, place on a large baking sheet covered with aluminum foil, sprayed lightly with nonstick cooking spray.
4. Bake until meat thermometer inserted into thickest portion of meat reaches 165 degrees F, approximately 50-60 minutes. When there is about 5 minutes left in the cooking time, lightly toss asparagus with some olive oil and garlic salt, then place on the baking sheet around the turkey and cook for the last few minutes until the turkey is done (you might need to do this on another baking sheet if there is not enough room on just one baking sheet).
5. Remove from oven and let the turkey sit for about 5 minutes before slicing and serving.

Roasted Baby Potatoes

3 pounds baby red potatoes 

• 3 Tablespoons olive oil
• 1 Tablespoons parsley
• 1 teaspoon dill
• 1/2 teaspoon dried chives
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried onion
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

DIRECTIONS:

1. Preheat oven to 400 degrees.
2. Half or quarter (depending on their size) baby potatoes, then place in a large mixing bowl. Drizzle olive oil over potatoes and toss to coat.
3. In a small bowl, mix together parsley, dill, chives, garlic powder, onion powder, dried onion, paprika, salt, and pepper.
4. Pour mixture over potatoes and toss again to coat. Spread potatoes into one layer on a foil-lined baking sheet.
5. Roast for 45 minutes to an hour, turning twice, until golden brown and slightly crispy.

Monday – One Pan Garlic Sausage and Vegetables

INGREDIENTS:

• 2 cups broccoli
• 2 cups sliced carrots
• 2 cups zucchini (diced)
• 2 cups red potatoes (diced)
• 1 red onion (sliced)
• 6 pre-cooked chicken sausages (sliced)
• 3 teaspoons minced garlic
• 3 Tablespoons teriyaki sauce
• 1/2 teaspoon garlic salt
• 1/4 teaspoon onion powder (more or less to taste)
• Salt and pepper (to taste)
• 3 cups cooked brown rice

DIRECTIONS:

1. Preheat oven to 400 degrees. Combine all vegetables and sausage on a foil-lined baking sheet.
2. In a small bowl combine the minced garlic and teriyaki sauce and pour the mixture over the vegetables and sausage.
3. Lightly season vegetables and sausage with garlic salt, onion powder, and salt and pepper to taste.
4. Place in oven and bake for 15 minutes. After 15 minutes, remove from oven, toss the vegetables and place back in the oven for 15-20 minutes or until sausage is cooked through and vegetables are tender.
5. Serve warm over cooked brown rice.

Tuesday – Ranch Chicken Skillet

• 2 Tablespoons olive oil
• 1 pound chicken breasts (cut into strips)
• Salt and pepper (to taste)
• 1/4 teaspoon chili powder
• 1/4 teaspoon garlic powder
• 1 red bell pepper (diced)
• 1 yellow bell pepper (diced)
• 1 green bell pepper (diced)
• 1 small yellow onion (sliced)
• 1 1/2 cups brown rice (cooked)
• 1/2 cup salsa
• 1/4 cup ranch salad dressing
• 1 Tablespoon fresh lime juice
• 1/2 cup shredded cheddar cheese

DIRECTIONS:

1. In a large skillet, heat olive oil over medium high heat.
2. Season chicken with salt, pepper, chili powder and garlic powder.
3. Add chicken to skillet and cook 1 minute per side.
4. Add peppers and onions; continue to cook 8 to 10 minutes, or until chicken is done and vegetables are tender.
5. Add cooked rice and salsa to skillet and cook, stirring frequently, just until heated through.
6. Remove from heat and add ranch dressing; stir until well combined (use more ranch dressing if needed). Stir in lime juice, top with shredded cheese and serve.

Wednesday – Baked Panko Parmesan Chicken on spaghetti and sauce with Broccoli

INGREDIENTS:

• 4 large eggs (beaten)
• 1/3 cup fresh grated Parmesan cheese (shredded)
• 2/3 cup grated Parmesan cheese (powdered kind)
• 2 cups panko breadcrumbs
• 1 1/2 teaspoons Italian seasoning
• 1/3 teaspoon garlic powder
• Salt and pepper (to taste)
• 1 1/2 pounds boneless, skinless chicken breasts
• 1 (26 ounce) jar marinara sauce
• 12 ounces whole wheat spaghetti

DIRECTIONS:

1. Preheat oven to 350 degrees. Spray a 15x10x1″ baking sheet with nonstick cooking spray and set aside.
2. Beat eggs in a small bowl.
3. In a separate bowl, combine cheeses, bread crumbs and spices; mix well.
4. Dip chicken in egg, then bread crumb mixture, then egg, then bread crumb mixture again. Place chicken on prepared baking sheet and bake for 30 minutes.
5. Remove from oven, top each chicken breast with a large spoonful of marinara sauce and a little bit of fresh grated Parmesan cheese (optional) and return to oven for 3-5 minutes (or until cheese starts to melt). Serve over whole wheat pasta with additional marinara sauce and mozzarella

Thursday –

Friday – Chicken Burrito Bowls

• 3 cups brown rice (cooked)
• 3 cups cooked chicken (shredded)
• 6 cups Romaine lettuce (shredded)
• 1 (15 ounce) can black beans (rinsed and drained)
• 1 (15 ounce) can corn (drained)
• 3 roma tomatoes (diced)
• 1 green pepper (diced)
• 1 onion (diced)
• 1 avocado (diced)
• 1 1/2 cups salsa
• 1 bottle salad dressing of choice (optional topping)

DIRECTIONS:

1. To make individual servings, layer 1/2 cup rice, 1/2 cup chicken, 1 cup lettuce, black beans, corn, tomatoes, green peppers, onions, avocados, and salsa.
2. If desired, drizzle with your favorite salad dressing.
3. Note: Nutrition facts do not include salad dressing.

Saturday – Balsamic Steak and Vegetable Kabobs

INGREDIENTS:

• 1/4 cup olive oil
• 1/4 cup balsamic vinegar
• 1/4 cup Worcestershire sauce
• 1/4 cup low-sodium soy sauce
• 2 teaspoons Dijon mustard
• 3 teaspoons minced garlic
• salt and pepper (to taste)
• 2 pounds sirloin steak (cut into bite-sized pieces)
• 1 yellow onion (cut into bite-sized pieces)
• 1 yellow bell pepper (cut into bite-sized pieces)
• 1 orange bell pepper (cut into bite-sized pieces)
• 16 ounces fresh mushrooms (cut into bite-sized pieces)

DIRECTIONS:

1. In a large bowl, whisk together olive oil, balsamic vinegar, Worcestershire sauce, soy sauce, Dijon mustard, minced garlic and salt and pepper. Add steak to marinade. Cover bowl with plastic wrap and store in the fridge for at least 2 hours before grilling.
2. After steak has marinated, slide alternating pieces of steak, onion, bell peppers and mushrooms onto skewers.
3. Heat grill to medium-high heat and grill for 8-10 minutes or until done.

Lunch: Chickpea Egg Salad – Yogurt and Blueberries
Breakfast: Asparagus Quiche

For more Menu Planning inspiration stop by and visit Laura at Organizing Junkie and participate in Menu Plan Monday.

Wishing you a wonderful week!!