Mini Meal Plan

Harris Teeter

September 13th – 19th

Plan by Matt Monson

viemattm@gmail.com

This list is based on Sale items for the week of September 13th-19th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

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Weekly Menu

Shopping List by Meal

Main 1: Cod with Basil Cream Sauce

I’ll never let go of the summer so I was excited to see basil on sale.  Definitely my favorite herb, I typically find myself making basil vinaigrettes for salads, or simply cooking a big bowl of noodles and veggies and topping with olive oil, butter, and an excessive amount of chopped basil.  But I thought I’d try to break out of my shell and make a basil cream sauce to put on top of the cod that’s on sale this week, as well as some roasted broccoli.

Main 2: Smoked Salmon “Sushi” Bowls

Smoked salmon to me is so often a lunch food – usually I’m making a sandwich with cream cheese and veggies or putting it on top of a salad, but I was determined this week to make it into a dinner.  So I went with a California-style sushi roll, but with the ingredients served on top of rice.  The rice used in maki rolls is a short-grained, sticky variety that is then slightly sweetened after cooking.  Feel free to buy “sushi rice” in the International section, or use whatever you would like.

Main 3: Slow-Cooked Beef Short Ribs

Braising is my favorite cooking method – I’m just always in awe that a tough, sinuous cut of meat can turn into something so tender.  Beef short ribs are relatively inexpensive because a little goes a long way in quantity and also flavor.  This recipe goes for classic “pot roast” flavors but feel free to be creative – BBQ, Chili and Beer, Red wine reduction, etc.  This recipe can be made in a crock pot or a covered casserole dish in the oven.  Side 3: Mashed Sweet Potatoes with Goat Cheese and Pistachios would be a great accompaniment.  

SIDES

Side 1: Curried Carrots and Cauliflower

This is an easy side dish – just chop a few things, mix it up, and let the oven do the rest!  Serve hot with another meal, or save it for putting on top of salads for lunch.

BONUS Side 2: Mashed Sweet Potatoes with Goat Cheese and Pistachios

I made this for Thanksgiving one year and it got a disproportionate amount of praise considering how simple it is.  Using plenty of goat cheese and pistachios is really what makes the dish impressive.  The cheapest place to buy shelled pistachios in bulk is actually Costco, but if various reasons prohibit you from acquiring them I feel salted sunflower seeds or pumpkin seeds would be a great substitution.

Soup: Hearty Chicken Noodle Soup

I feel like I’ve had more Chicken Noodle Soup from cafeterias and the like than I’ve made for myself.  That needs to change!  I like to overload my CNS with lots of veggies, but I still feel the key to this dish is having a big bowl of broth you get to drink at the end of the meal.  I prefer the fattest egg noodles you can find (check out a local Asian grocery store for some unique choices), but other great choices are fettuccini and linguini.  I think spaghetti, despite being the classic from Campbell’s, just doesn’t hold up well.

Breakfast:

Fresh Fruit: Blackberries or Raspberries, Cantaloupe  S

HT Organics Milk S

Simply Orange Orange or Grapefruit Juice S

Fresh Bagged Spinach S

Yogurts S

It’s always smoothies for breakfast here at Vie!  Or change it up with some plain Greek yogurt topped with fresh blackberries and raspberries or cut up cantaloupe.

Lunch:

Nature’s Own Honey Wheat Bread S

Band of Bakers Pane di Casa S

Dave’s Killer Bread Widepans S

La Brea Sourdough Loaves S

Boar’s Head Trio Deli Meats & Cheeses S

VA Baked Ham S

HT Take & Bake Pizzas S

Salad Blends S

Campbell’s Well Yes! Soups S

Soups, salads, sandwiches…oh my!  Have fun this week and prep some sandwiches (minus the condiments) ahead so that you can grab and go and dress them up with mayo or mustard later so they don’t get too soggy.

Snacks:

Nature Valley Granola Bars S

Snyder’s Pretzels S

HT Traders Pita Chips S

The Laughing Cow Cheese Wedges S

The Carolina Nut Co. Nuts S

Buddy Fruits Fruit Tubes S

Lots of kid-friendly options this week.  Grab a container of hummus and eat with carrots or pita chips or simple cheese and crackers with fresh fruit will do!

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

Black Pepper

Kosher Salt

Olive Oil

Dijon Mustard

Apple Cider Vinegar

Brown Sugar

Unsalted Butter

Unbleached, All-Purpose Flour

Milk (HT Organics S)

Rice (your choice, you’ll need 2 cups)

Sugar

Black Sesame Seeds *optional for Sushi Bowls

Soy Sauce

Wasabi *optional for Sushi Bowls

Pickled Ginger *optional for Sushi Bowls

Dried Oregano

Dried Thyme

Hot Sauce (like Sriracha)

Curry Powder

Bay Leaves (need 2)

Shopping List by Department

(full list here by department)

Produce

1 bag Fresh Express salad mix of your choice *lunch

2 large broccoli crowns

1 bag whole peeled garlic

1 live basil plant

1 avocado

1 English cucumber

2 1-lb bag carrots OR 1 5-lb bag carrots (less expensive)

1 bunch celery

1 bunch green onions

1 head cauliflower

4 sweet potatoes

1 yellow onion

1 bunch parsley

Meat/Protein

1 ½ – 2 lb cod fillets (make sure you have 4 total fillets, or buy a whole fillet and slice yourself)

8 oz pkg smoked salmon (if you can only find a 6 oz pkg that’s fine!)

1-2 pkg short ribs (need 4-6 ribs total)

1 pkg split chicken breasts S

Dairy/Eggs

1 pkg cream cheese

1 8-oz log goat cheese

Grains/Nuts/Dried Fruit

1 loaf Band of Bakers Pane di Casa bread S or La Brea Sourdough S

1 pkg pistachios, shelled

4-6 oz dried noodles, like egg noodles or any extra you’ve got in your pantry

Canned Goods & Non-Perishables

1 quart beef stock

1 quart chicken stock

Frozen

None

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Weekly Meal Plan Recipes

MAINS

Main 1: Cod with Basil Cream Sauce

4 cod fillets, about 1 ½ – 2 lb

2 large broccoli crowns, separated into small florets

3 Tbsp butter

2 cloves garlic, minced

3 Tbsp all-purpose flour

1 ½ cups milk

1 cup basil leaves, thoroughly chopped

Basil chiffonade for garnish

Process:

 

• Preheat oven to 400 F.

• Remove cod fillets from fridge 30-60 minutes before cooking.  Sprinkle with kosher salt on both sides.

• Put in some extra effort separating the broccoli into small florets (see our tutorial here).  Since we’ll be pouring a sauce over top it’s ideal to crisp the broccoli as much as possible during the roasting process.

• In a large mixing bowl toss the broccoli with a liberal amount of olive oil and kosher salt.

• Place on a parchment/foil lined baking sheet and place in the oven.  Roast for 30 minutes.

• Heat a large frying pan over medium heat.  Sear the cod on one side for 2 minutes in liberal olive oil.

• When the broccoli has been roasting for 30 minutes, inspect for doneness.  You’re looking to get some browning and crispness on top of each floret.  When you believe the broccoli needs about 10 minutes more roasting (it will look bright green and still have crunch to it), add the cod fillets to the pan with the seared side up.  Roast until broccoli is done and fish flakes with a fork.

• While the fish is roasting, heat the same frying pan over medium low heat.  Add butter and garlic.  Cook for 1-2 minutes but don’t let the butter brown too much.  If it begins to cook too much add some olive oil.

• Add flour and stir until it’s absorbed with the butter.  Cook for 1-2 minutes continuously stirring to cook the roux.

• Add milk and stir to incorporate, and continue cooking for 2-3 minutes until sauce thickens.  Add basil and remove from heat.

• Plate fish and broccoli and pour sauce over top as desired.  Garnish with some basil chiffonade (check out our tutorial here if you’re unfamiliar with this technique).

 

Main 2: Smoked Salmon “Sushi” Bowls

2 cups rice of your choice

1 Tbsp rice wine vinegar (or similar, but use less if you substitute)

1 tsp sugar

1 tsp kosher salt

1 ½ Tbsp black sesame seeds (optional)

1 avocado

1 cucumber

6-8 oz smoked salmon

Cream cheese, for garnish (about 4-6 Tbsp)

Soy sauce, for garnish

Wasabi and pickled ginger (optional)

Process:

 

• Cook 2 cups of uncooked rice according to instructions or check out our tutorial here.  This should yield 4-5 cups of cooked rice.  Remove from heat and add the vinegar, sugar, salt, and sesame seeds if using.  Stir lightly to distribute and taste to evaluate.

• Place rice in the bottom of serving bowls and begin to assemble the dish on top.  Just like when you look inside a maki roll and you see each distinct ingredient, I like the presentation of laying each topping ingredient in sections around the bowl.

• Slice the avocado into very thin slivers, portion into 3-4 slices per person, fan out attractively and place on rice.

• Slice the cucumber lengthwise, scrape out the seeds, and then julienne into matchstick-sized pieces.  Arrange on top of rice.

• Remove the salmon in layers and arrange on rice.

• Top everything with a small dollop of cream cheese in the center.

• Drizzle with soy sauce as desired and top with the optional wasabi and pickled ginger.

 

Extra option: sushi rolls would typically be made with sheets of nori to hold everything together, so if you’d like to mimic this there are a couple options.  For one, there are several brands of “Seaweed Snacks” at Harris Teeter, which are dried, flavored sheets of nori that you can crumble over the dish.  Second, HT sometimes carries varieties of “edible seaweed” that you would find in the International Aisle.  Many of these have to be briefly soaked in warm water to rehydrate, but they add a delicious and unique flavor to your dish!

Main 3: Slow-Cooked Beef Short Ribs

4-6 short ribs

3 cups beef stock

4-6 carrots, cut into 2 inch pieces

2 yellow onions, chopped into large pieces

3 celery stalks, diced

8 cloves garlic

2 Tbsp butter

½ tsp dried oregano

¼ tsp dried thyme

1 loaf crusty bread

Process:

 

• Heat a large frying pan over medium heat.  (If you’re going to cook the short ribs in the oven begin preheating to 275 F.)  Liberally sprinkle the short ribs with kosher salt.

• Sear the short ribs in olive oil on both sides for 2-3 minutes, just enough to develop a nicely browned crust.  Work in batches if needed.

• Once you’re done searing the ribs, pour some of the beef stock into the hot pan and scrape the browned bits (“fond”) off the bottom of the pan.

• Add the carrots, onions, celery, and garlic to the bottom of the roasting pan along with butter and fond/liquid.  Sprinkle with herbs and kosher salt.

• Nestle the short ribs in with the veggies and pour the rest of the beef stock into the pot.  Ideally the liquid comes about halfway up the ribs.  If you’re short add more stock, wine, beer (like a stout!), or just water.  Consider adding any other flavorful liquid you’d like, such as soy sauce, Worcestershire, fish sauce, hot sauce, etc. just in small doses.

• Cook for 2-3 hours, until the meat barely clings to the bone.  Make sure to check liquid and replenish as needed so that not all of the liquid evaporates–you want the sauce to reduce, just not disappear.

• Serve in bowls with toasted chunks of bread for dipping.

 

Side 1: Curried Carrots and Cauliflower

1 head cauliflower, cut into small florets

3-4 carrots, cut into 1 inch pieces

1 ½ Tbsp curry powder

2 tsp kosher salt

Process:

 

• Preheat oven to 400 F.

• If you like crispier cauliflower, take your time cutting it into small florets (see our tutorial here).  Add the cauliflower and carrots to a large mixing bowl and drizzle with a liberal amount of olive oil and toss.

• Sprinkle half of the curry powder and salt on top and toss to mix.

• Repeat the above step with the rest of the seasoning.

• Pour the veggies onto a parchment/foil lined sheet pan and place in the oven.

• Roast for 35-50 minutes depending on your desired doneness and until they are crunchy and browned around the edges.

 

BONUS Side 2: Mashed Sweet Potatoes with Goat Cheese and Pistachios

4 large sweet potatoes, cut into large cubes

4 Tbsp butter

½ cup milk

8 oz goat cheese (soft chevre)

1 cup shelled pistachios

Process:

 

• Bring a large pot of salted water to boil.

• Add potatoes to water and boil until a knife easily pushes into them, about 15-25 minutes.

• Drain potatoes and add them to a large mixing bowl.

• Add butter, milk, ¾ of the goat cheese, and ¾ of the pistachios.  Fold to mix.

• Taste to evaluate salt and other flavors, and decide if you’d like more butter/milk.

 

Ideas for extra additions: chopped chipotle peppers, smoked paprika, cumin, chili powder, hot sauce, cinnamon, nutmeg, “holiday spices,” sage, basil, thyme, rosemary, Herbes de Provence… have fun with it!

Soup: Hearty Chicken Noodle Soup

4-6 carrots, thin sliced into rounds

1 yellow onion, sliced

2-3 celery stalks, sliced

4 cloves garlic, minced

4 cups chicken stock

1 tsp ground black pepper

2 bay leaves (optional)

1 pkg split chicken breasts (if you’ve got extra time, reserve the bones and boil with water to make stock)

4-6 oz dried noodles

¼ bunch parsley, chopped

4 green onions, thin sliced

Process:

 

• In a large dutch oven over medium heat, sauté carrots, onion, and celery in a mixture of butter and olive oil with a hefty pinch of kosher salt.  Sauté for 7-10 minutes until softened.

• Add garlic and sauté 2-3 more minutes until garlic browns.

• Add chicken stock and bring to boil, then reduce to the lowest simmer you can possibly maintain.  Add black pepper and bay leaves if using.

• Add the entire split chicken breasts, bones and all.  Simmer for 10-15 minutes.

• Carefully remove the chicken so as not to lose any bones in the soup.  Set aside and allow to cool and then shred the meat off the bone using two forks or a fork and knife.

• Add noodles and cook until they’re alllllmost done (they’ll be perfectly done by the time the soup is served-observe cooking time on package instructions minus 1 minute).  While the noodles are cooking taste to evaluate for seasoning, especially salt.  Consider additions of miscellaneous herbs you might have – practically anything fresh from the garden, rosemary, oregano, thyme, herbs de provence.  Also appropriate would be hot sauce, vinegar if you’d like some extra brightness, dried spices such as cumin, smoked paprika, or light on the chili powder.  Go easy with the quantities you add, and taste after each addition.  Try not to add too many extra flavors as well – it’s nice to have something complex, but it’s also easy to “muddy” the flavors with too much.

• Add shredded chicken, parsley, and green onions and serve.

 

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Mega Meal Plan

Harris Teeter

September 6th – 12th

Menu by Matt Monson

mamonson@gmail.com

This list is based on Sale items for the week of September 6th – 12th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

________________________________________________________________________

Weekly Menu

Shopping List by Meal

Main 1: Chimichurri Chicken Tacos

You might call Chimichurri “Argentinian pesto” but whereas basil pesto has a deep n’ dank flavor to me, Chimichurri is bright and fresh.  It is frequently paired with grilled meats and provides a counterpoint to the heavy flavors of grilled meat that is browned over coals.  Rotisserie chickens are on sale this week so we’ll use half of the chicken for this recipe and then the rest in Main 5: Creamy Chicken Risotto.

Main 2: Indian-Spiced Chickpeas and Veggies

Some of the fall veggies are starting to go on sale, so I wanted to make a vegetarian dish featuring these and incorporate some interesting spices.  This recipe uses garam masala, turmeric, and cumin which are some of the more essential spices used in Indian cooking.  However, if you’re not ready to commit to buying several new spices then use a basic curry powder.  It won’t be the same dish as the one I wrote but it will be delicious!

Main 3: Creamy Chicken Risotto

The chicken in this recipe comes from the half Rotisserie chicken used in Main 1: Chimichurri Chicken Tacos.  People make a big deal about cooking risotto in multiple steps, but honestly I don’t feel it makes much difference.  I’ve had excellent risotto that was made in a rice cooker by simply dumping everything in and waiting.  The most important thing is to add more liquid if you believe it is getting too dry.  As an extra optional step, consider turning this dish into a casserole by adding mozzarella and sprinkling the top with breadcrumbs (these instructions are included).

Side 1: Pommes Persillade (Potatoes with Garlicky-Parsley)

Pommes Persillade (“pum per-see-YAHD”) is an easy French dish, and since you’ll have some extra parsley leftover from the Chimichurri, I thought this would be a good way to use it up.  Just make sure to have enough patience to dice the potatoes on the smaller side so they cook quickly.

BONUS Side Greek Salad

This is a salad recipe deliberately written without any greens so that it can be kept for several days in the fridge.  However, feel free to place over a bed of greens when serving.  Normally I use a little bit of sugar in my salad dressings to have a sweet/tangy counterpoint, but I feel that Greek salads should be piquant and bright so expect a bite!  Check out the variety of olives at the bar and pick what you’d like.  Kalamata are classic but I prefer green olives for a fruitier and less salty flavor.

Soup: Beer Cheese Andouille

I saw that Oktoberfest beers are hitting the shelves this week, and Sierra Nevada has a great one on sale.  Then I saw some andouille, probably my favorite type of sausage, also on sale so this recipe wrote itself!  I put potatoes in my beer cheese soups for extra thickness, and I like a really sharp cheddar (like Cabot’s Extra Sharp) to give the soup some tang.

Breakfast:

Fresh Fruit like Gala apples, green seedless grapes, melons, peaches)

Chobani Yogurts

Arnold bread B1G1

Eggs

Bacon

Organic milk

OJ

Oatmeal (HT brand)

Anything will do this week: overnight oats or porridge in the morning, smoothies and of course, eggs, bacon and toast.  I like to hard boil a dozen eggs at the beginning of the week just to have something to eat if we’re running late and in a hurry!

Lunch:

Arnold bread B1G1

Deli meat (honey cured ham)

Soup + Salad (Fresh Express Salads or just use leftover Greek)

Extra Rotisserie chicken (to top on salads or sandwiches)

Sandwiches and grilled cheeses are a great go-to but taking the time to reheat leftover soup (and add some new spices to switch up the flavor profile, add beans or even pasta, too) is a fantastic way to give yourself a nice break in the middle of the day with very little clean up.

Snacks:

Coconut Water

Organic Suja probiotic juices

Peeled baby carrots, HT brand with Lantana hummus & pita chips (HT Traders)

Jarlsberg cheese snack sticks

We tend to keep snacking simple and as clean as possible here, meaning we don’t often introduce a lot of processed foods to our snacking regime.  This week there is a lot to choose from, but here’s a tip:  making a double batch of your favorite smoothie and enjoy the rest for snack.

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil

Salt

Pepper

Dijon Mustard

Brown Sugar

Dried Oregano

Kosher Salt

Red Pepper Flakes

Apple Cider Vinegar

Mayo

Cumin

Turmeric

Garam Masala

Unsalted Butter

Bread Crumbs, plain

Shopping List by Department

(full list here by department)

Produce

1 bag slaw mix OR

• ½ head green cabbage
• 1 bell pepper
• 2 carrots

1 bag yellow onions

2 red onions

3 limes

1 bag peeled garlic

1 bunch cilantro

1 bunch parsley

1 pint grape tomatoes

1 large butternut squash

1 lb Brussels sprouts

1 5-lb bag carrots

1 bunch celery

2 bell peppers, your choice

1 8-oz pkg button mushrooms, whole

6 russet potatoes

2 cucumbers

1 bunch green onions

Meat/Protein

1 rotisserie chicken (you’ll be dividing it between two recipes)

1 pkg TWR andouille sausage

Dairy/Eggs

1 small container Greek yogurt

1 small container sour cream *optional

1 small container heavy cream (or use leftover from last week)

1 pkg shredded mozzarella cheese

1 small pkg feta cheese

1 pkg extra sharp cheddar cheese

Grains/Nuts/Dried Fruit

1 pkg corn tortillas

1-2 pkg naan (in the bakery aisle next to the sliced sandwich bread and rolls)

1 pkg arborio rice

Canned Goods & Non-Perishables

2 cans chickpeas

2 quarts chicken broth

1 bottle Sierra Nevada Oktoberfest

Frozen

1 pkg green peas

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Weekly Meal Plan Recipes

Main 1: Chimichurri Chicken Tacos

You can make your own slaw or simply buy a pre-mixed package to save time.

Slaw Ingredients:

1 bag of slaw mix OR

• ½ head of cabbage, finely shredded
• 1 bell pepper, julienned
• ½ onion, thinly sliced
• 2 carrots, julienned

2 limes, zested and juiced

¼ cup olive oil

1 tsp Dijon mustard

2 tsp brown sugar

1 tsp kosher salt

1 clove garlic, minced

Chimichurri Ingredients:

½ bunch cilantro, finely chopped

½ bunch parsley, finely chopped

¼ tsp dried oregano

5 cloves garlic, minced

1 lime, zested and juiced

3 Tbsp olive oil

1 tsp kosher salt

¼ tsp red pepper flakes

½ Rotisserie chicken (breast and leg)

6-10 corn tortillas (or fewer flour tortillas)

Sour cream or Greek yogurt, for garnish

Process:

 

• In a large mixing bowl, combine lime juice, olive oil, Dijon, brown sugar, salt, and garlic and whisk to combine.  Add slaw veggies and use your hands to toss and crush until mixed and slightly tenderized.  Taste for salt and other flavor adjustment.  Note: the slaw can be made well in advance and kept in the refrigerator.  This will soften the veggies more and meld the flavors.  Place the slaw in a serving bowl.

• Use a food processor to make the chimichurri or be devoted in thoroughly chopping everything.  Add all ingredients and mix to combine.  It should be pourable so add more olive oil and lime juice (or vinegar) to reach the right consistency.  Taste for salt and other flavor adjustment.  Place in a serving bowl.

• Shred the chicken and place in a serving bowl.

• Place a damp paper towel on a plate, then place tortillas on top of the paper towel, then top with another damp towel.  Microwave for about 1 minute, until the tortillas are warmed and slightly softened.

• Let guests assemble their own tacos with chicken on the bottom, slaw in the middle, a hefty drizzle of chimichurri, and a dollop of sour cream/greek yogurt.

 

Main 2: Indian-Spiced Chickpeas and Veggies

1 large butternut squash, peeled and cubed

1 lb Brussels sprouts

2 red onions, coarse chopped or sliced

2 cans chickpeas, drained and rinsed

½ cup yogurt (plus more for garnish)

1 tsp ground cumin

½ tsp turmeric

½ tsp garam masala

Toasted naan (can be found in the bakery section next to the sliced sandwich bread and rolls)

Process:

 

• Preheat oven to 425 F with racks in middle and upper position.

• Toss butternut squash, Brussels sprouts, and red onion in a liberal amount of coconut oil or olive oil and a hefty sprinkle of kosher salt.

• Pour veggies onto a parchment/foil lined sheet pan and set aside.  (We will roast the veggies at the same time as the chickpeas since they’ll take a similar amount of time to cook).

• Use a paper towel to thoroughly dry the chickpeas as much as possible.  Place them in a mixing bowl and coat/toss with coconut oil or olive oil, plus a medium pinch of salt.

• Pour chickpeas onto another lined sheet pan.  Place the veggies on the middle rack and the chickpeas on the upper.  Check after 30 minutes, but you will likely roast for 15-25 more minutes.

• While everything is roasting, combine yogurt, cumin, turmeric, and garam masala in a medium mixing bowl and stir to combine.

• When chickpeas are done, remove from the oven, combine with the spiced yogurt, and stir to combine. Taste and adjust seasoning as needed, including salt.

• Serve over the vegetables, with a scoop of yogurt on the side and some toasted naan.

 

Main 3: Creamy Chicken Risotto

1 yellow onion, sliced

8 oz mushrooms, sliced

4 garlic cloves, minced

1 cup arborio rice

3 cups broth (plus extra as needed)

½ cup heavy cream

1 Tbsp butter

Half Rotisserie chicken, shredded or sliced

1 cup frozen green peas, thawed

Optional:

8 oz mozzarella cheese

6 Tbsp bread crumbs

3 Tbsp butter, melted

Process:

 

• In a large dutch oven over medium heat, sauté onions and mushrooms in olive oil and a hefty pinch of salt for 7-10 minutes, until softened and browned.

• Add garlic and arborio rice and sauté for 2-3 more minutes until garlic is just browned.

• Add broth and bring to a boil, then reduce to simmer.  Stir occasionally as the rice begins to cook, and more often as the cooking continues.

• When most of the liquid is absorbed, taste the rice to evaluate its texture.  Add up to ½ cup more broth if you feel it needs more cooking (I almost always end up doing this).

• Add the cream, butter, chicken, and peas.  Stir to combine, taste to evaluate, remove from heat, and serve.  Garnish with parmesan cheese.

 

Optional Casserole dish:

 

• Transform this dish into a crowd-pleasing casserole by adding 8 oz of shredded mozzarella along with the cream and chicken.  Pour into a greased 8 x 13 casserole dish.  Mix 6 Tbsp bread crumbs and 3 Tbsp melted butter together and sprinkle this mixture on top.  Bake for 15-20 minutes at 375 F.  Consider broiling to brown the surface.

 

SIDES

Side 1: Pommes Persillade (Potatoes with Garlicky-Parsley)

4 russet potatoes, small dice (about ½ inch or smaller)

Olive oil (2-4 Tbsp)

Persillade Ingredients:

½ bunch parsley,

3 cloves garlic, minced

½ tsp kosher salt

2 Tbsp olive oil

Process:

 

• Heat a large dutch oven over medium heat.  Sauté potatoes in a liberal amount of oil with a hefty pinch of salt, until nicely browned on all sides.  Cook time should be in the 10-15 minute range.

• Use a food processor to make the persillade, or thoroughly chop the ingredients.  Taste for salt adjustment. The consistency should be fairly thick.

• Mix the potatoes and persillade thoroughly to coat and serve.

 

BONUS Side Greek Salad

For the dressing:

¼ cup olive oil

2 Tbsp apple cider vinegar (or similar)

1 lemon, zested and juiced

½ tsp Dijon mustard

1 tsp kosher salt

½ tsp ground black pepper

¼ tsp oregano (or Italian seasoning)

½ red onion, very fine dice

1 pint grape tomatoes, halved

2 cucumbers, halved lengthwise, seeds scraped out, and diced

2 bell peppers, diced

1 cup feta cheese, crumbled or cubed

Process:

 

• Add all dressing ingredients to a large mixing bowl and whisk to combine.

• Add all other ingredients and toss to combine.

 

Soup: Beer Cheese Andouille

2 russet potatoes, cut into ½ inch cubes or smaller

½ yellow onion, diced

2 carrots, diced

2 celery stalks, diced

4 cloves garlic, minced

2 Tbsp butter

2 Tbsp all-purpose flour

½ cup heavy cream

3 cups chicken stock

12 oz Sierra Nevada Oktoberfest

1 Tbsp Dijon mustard

4 TWR Andouille Sausage

8 oz extra sharp cheddar, shredded

Sliced green onions, for garnish

Process:

 

• Preheat the broiler on high (or a grill).

• In a large dutch oven over medium heat, begin sauteeing HALF of the potatoes in olive oil for 7-10 minutes.  Add a pinch of salt while cooking.  When they have browned nicely, remove the potatoes and set aside to be used as garnish at the end.

• Add onion, carrot, and celery and continue cooking for another 7-10 minutes.  Add more oil and salt as needed.

• Add garlic and cook for 2-3 more minutes until the garlic is lightly browned.

• Add butter and flour, and stir until the flour is incorporated and absorbed.

• Add the rest of the uncooked potatoes, plus heavy cream, stock, beer, and dijon mustard.  Bring to boil and then reduce to simmer.

• While the soup is simmering, broil/grill the sausages to crisp the skin.  This may only take 1-2 minutes per side so rotate them frequently and don’t take your eye off!  When finished, let rest 5 minutes and then slice on the bias (diagonally) into your desired size pieces.

• Simmer the soup for 5-8 minutes, until potatoes have softened.  Use a potato masher to lightly crush some of the potatoes.

• Add andouille pieces plus the cheese and stir until melted and incorporated.

• Serve in bowls, garnishing with some of the sauteed potatoes and a sprinkle of green onion.

 

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Mini Meal Plan

Harris Teeter

August, 30th – September 5th

This list is based on Sale items for the week of August, 30th – September 5th 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

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Weekly Menu

 

Main 1: Citrusy Baby Back Ribs

Ribs seem to always get the barbeque-sauce treatment, which makes sense because they are a tough cut of meat and are typically smoked with a flavorful spice-rub.  However, the Harris Teeter meal plan last week included a BBQ Boston Butt so I thought I would do something different this week.  Still, if you would like to use a BBQ sauce for the ribs they’ll be delicious, and you can easily reuse the recipe from last week!  This dish is intended to be served with Side 2: Artichokes dipped in butter.  Don’t be scared, go read it!

 

Main 2: Chipotle Chicken Sweet Potatoes

I love the combination of sweet potatoes and chipotle peppers (plus the adobo sauce they come with).  For this recipe you’ll bake sweet potatoes, and while they cook you’ll prepare a spicy sauce with plenty of vegetables in which you will cook the chicken.  There are several types of chicken on sale this week so go with your preference.  I like legs/thighs because they’re more flavorful and tender when cooked.

 

Main 3: Burrito Casserole

Casserole dishes like this remind me of my childhood.  My mom was a classic 90s cook and we ate well, frequently in casserole form.  I wrote this meal to be vegetarian but you could easily include any of the meats on sale this week, cut into cubes and lightly sautéed before adding to the filling.  And while you’re buying the canned beans on sale, why not stock up the pantry?  Promise I’ll be using more beans in upcoming recipes…

 

Sides

 

Side 1: Massaged Kale Salad with Basil Vinaigrette

What’s great about kale salad is it gives me something I consider a dietary necessity: CRUNCH.  Kale is robust enough that this salad can be made in advance of a meal, and depending on your tolerance you can enjoy this for 24-36 hours.  The vinaigrette is my basic herby dressing and can take many types of herbs – I just happen to like basil the most!  Consider making a larger batch of the dressing and storing for future use.  This salad also easily accepts a variety of chopped veggies for variety, such as sliced grape tomatoes, bell peppers, onion, sliced zucchini/squash, etc.

 

BONUS Side Artichokes dipped in butter

I love artichokes, they’re on sale, and honestly the main reason I put them in this week’s meal plan is because most people don’t know how to cook them!  They’re super easy to cook, and fun to eat.  This side dish is intended to go with Main 2: Baby Back Ribs so you can have a fully hands-on meal.  Might wanna lay some newspaper down for this meal because it may get messy…but it’s perfect for kids and adults alike.

 

BONUS Side Fruit Salad with Mango-Mint drizzle

There are so many great fruits on sale this week that it’s worth taking 30 minutes to do some chopping so you can have fresh fruit at any time.  The mango mint drizzle adds a cooling and refreshing background flavor to the fruit but if you’d like, make extra and set some aside to make a unique salad dressing.  The method for doing this follows the recipe below.

 

Soup: Cleansing Asian Broth with Vegetables

I like a brothy soup with lots of veggies floating in a flavorful stock, so you get to drink the delicious bowl of satisfying liquid when everything else is gone.  This veggie-centric soup brings in some flavors from Asian cuisine and while I wrote it to be vegetarian, you can easily make additions of practically any meat if you’d like.  Or for the very ambitious, make some potstickers or dumplings and let them float in the finished soup.

 

Breakfast:

Eggs

Bacon

Sausage

 

Fresh Fruit

Frozen Fruit

Fresh Spinach

Coconut Water

Plain Yogurt

 

At Vie we love smoothies!  Utilize all of the on sale fruit and throw in some spinach and coconut water for extra nutrition!  As always, eggs, bacon and toast is a great staple, too.

 

Lunch:

Deli Meats

Bumble Bee Chunk Light Tuna

Bread

Soup

Fresh Express Salads

Pasta and Sauce

Leftovers

 

Make some yummy, yet simple, sandwiches for the road or heat up some leftover soup to go with at home!  Throw together a salad in no time or make some pasta and sauce for a heartier option.

 

Snacks:

Crackers & Cheese (Triscuits and Wheat Thins + Sargento Snacking Cheeses & Mini Babybel Cheeses are on sale)

Carrots and Sabra Hummus

Fresh Fruit: grapes, melon, nectarines, etc.

 

At our house we like to snack simply (and not too often).  As usual, the snacks at HT are perfect for sending in with your kids to school or for just grabbing a bite here and there between work.

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

 

Dijon Mustard

Breadcrumbs, unseasoned

Kosher Salt

Brown Sugar

Black Pepper

Garlic Powder

Rice (1 cup)

Chili Powder

Smoked Paprika

Dried Oregano

Apple Cider Vinegar

Olive Oil

Unsalted Butter (1 lb)

Sugar

Toasted Sesame Oil

Soy Sauce

Fish Sauce

Hot Sauce

 

Shopping List by Department

(full list here by department)

 

Produce

2 lemons

2 oranges

2 limes

4 sweet potatoes

1 bag yellow onions

1 red onion

1 bag peeled garlic

2 8 oz pkgs mushrooms

3 bell peppers (color your choice)

1 bunch green onions

1 bunch fresh basil

2 bunches kale

4 jumbo artichoke heads

1 pineapple

1 honeydew melon or cantaloupe

1 lb strawberries

5 kiwis

1 bunch grapes (color your choice)

1 mango

1 bunch mint

1 1-lb bag carrots

1 hand fresh ginger

 

Dairy/Eggs

1 pkg mozzarella cheese (use most for the Burrito Casserole and reserve ¼ cup for garnish in Main 4)

1 pint sour cream or Greek yogurt (for garnish)

 

Meat/Protein

2 racks baby back ribs

2 lbs chicken cut of your choice (boneless would be easier but not necessary)

 

Grains/Nuts/Dried Fruit

None this week

 

Canned Goods & Non-Perishables

2 cans black beans

1 can kidney beans

1 can chipotle peppers in adobo sauce

1 quart vegetable broth

 

Frozen

None this week

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Weekly Meal Plan Recipes

 

Main 1: Baby Back Ribs

¼ cup brown sugar

2 Tbsp kosher salt

1 Tbsp black pepper, ground

1 Tbsp garlic powder

2 racks baby back ribs, cut into sections of 3-4 ribs

2 oranges, zest and juice

2 lemons, zest and juice

2 limes, zest and juice

2 Tbsp brown sugar

1 tsp kosher salt

Process:

 

• Begin heating a large frying pan over medium high heat, and preheating the oven to 250 F.

• In a bowl mix together brown sugar, salt, pepper, and garlic powder.

• Liberally coat meat in the rub and sear each section of ribs on the convex side in the frying pan in olive oil.  You’re just looking for a little browning of the crust.

• In a small pitcher combine the juice and zest from the oranges, lemons, and limes along with the brown sugar and salt.  Whisk to combine.

• Roil two lengths of aluminum foil out that are at least twice as long as a rack of ribs.

• Evenly distribute the rib sections between the two pieces of foil, laying them seared-side down on the foil.  Fold up the sides to create a container out of the foil and then pour the citrusy mixture evenly over the two foil packets.

• Fully fold up the foil making a tight package to ensure the citrusy mix is coating everything.

• Place the packets on a sheet pan and place in the oven.

• Roast for 4-6 hours until very tender.  (This step can also be done overnight at 200 F for up to 10 hours.)

 

 

Main 2: Chipotle Chicken Sweet Potatoes

4 sweet potatoes

Your choice of chicken cut

½ yellow onion, sliced

8 oz white mushrooms, rough chopped (or sliced)

2 tsp brown sugar

¼ cup water (or stock if you have extra lying around)

1 can black beans, drained and rinsed

1 tsp ground black pepper

½ Tbsp chipotle peppers, chopped

Mozzarella cheese for garnish

Sour cream/Greek yogurt for garnish

 

Process:

Note: This recipe will require you to buy a can of Chipotle Peppers in Adobo Sauce.  Unless you’re a spice fiend, it will be too much to use in this recipe alone.  My technique is to fully chop the entire can of peppers, mix with the sauce, and then put everything into a zip-top bag and freeze it in a big “sheet.”  This way you can break off a piece of the frozen sheet and add to any recipe!

 

• Preheat oven to 400 F.

• Using a fork, poke shallow holes all over sweet potatoes.  Rub each potato with olive oil and a liberal pinch of salt.

• Place potatoes directly on the middle oven rack, with a foil-lined pan on the rack beneath to catch drips.

• Bake for 40-50 minutes, until thoroughly cooked through.  Test by poking with a thin knife – it should easily slide in.

• In a saucepan, sear chicken over medium heat until a golden crust develops on both sides.  Then remove from pan.  The chicken will not be cooked through but we will finish it later.

• In the saucepan, sauté  onions and mushrooms in chicken juices (plus olive oil if needed) and a pinch of salt for 5-7 minutes until softened and browned.

• While the onions and mushrooms are cooking, and when the chicken is cool enough to touch, cut into small slices or cubes as desired and set aside.

• Add garlic and cook for 2-3 minutes until browned.

• Add chicken pieces, brown sugar, water, black beans, black pepper, and chipotles.  Bring ingredients to a simmer.

• Stir to combine, cover pan, and cook for about 3 minutes.  Add small amounts of more water if needed – you’re just trying to steam the chicken to doneness.

• When chicken is done, remove the pan cover and cook until the liquid evaporates.  Taste for salt, chipotle, and any other desired seasoning.

• Slice cooked sweet potatoes lengthwise and top with contents of pan, and then cheese and sour cream/Greek yogurt as desired.

 

 

Main 3: Burrito Casserole

1 cup rice of your choice

1 red onion, diced

2 bell peppers, diced (color your choice)

4 cloves garlic

1 Tbsp chopped chipotle peppers (about 1 whole pepper)

1 can black beans, drained and rinsed

1 can kidney beans, drained and rinsed

4 green onions, thinly sliced

1 Tbsp chili powder

2 tsp smoked paprika

1 tsp oregano

1 tsp kosher salt

1 tsp black pepper, ground

1 8oz pkg shredded mozzarella

Sour cream/Greek yogurt for garnish

 

Process:

 

• Preheat oven to 350 F.

• Cook rice as instructed, which should yield about 3 cups.  Salt to taste.

• In a frying pan over medium heat, sauté onion and peppers in oil until softened and browned, 5-7 minutes.

• Add garlic and sauté for 2-3 more minutes until just browned.

• Remove from heat and add chipotles, stirring to combine (for recommendations on storing the chipotles read the cooking directions for Main 4: Chipotle Chicken Sweet Potatoes)

• Combine sauteed veggies, rice, beans, green onions, and spices through black pepper.  Taste and adjust seasoning as desired.

• Put mixture in a casserole dish and top with shredded cheese.  Bake for 15-25 minutes until heated through.

• Scoop out and top with a dollop of sour cream/Greek yogurt as desired.

 

 

Side 1: Massaged Kale Salad with Basil Vinaigrette

2 Tbsp olive oil

2 Tbsp apple cider vinegar (or similar)

2 tsp Dijon mustard

2 tsp brown sugar

1 tsp kosher salt

1 garlic clove, minced (optional)

1 cup basil leaves

2 bunches kale (like the size of a volleyball)

 

Process:

 

• Chop basil, yielding approximately ¼ cup.

• Add all the dressing ingredients in a large mixing bowl and whisk to combine.  Taste and adjust as needed.  It will be a surprising amount of herbs for the apparent amount of dressing but don’t fear!

• Add the kale to the mixing bowl and using clean hands, squeeze and crush the kale until it is coated in dressing and loses some of its spring (about 2 minutes).

 

 

BONUS Side Artichokes dipped in butter

4 jumbo artichoke heads

1-2 sticks unsalted butter

1 pinch salt

Process:

 

• Begin bringing water to a boil in a large dutch oven.  Liberally salt.  (Consider adding seasoning of your choice.  A “seafood boil” packet of spices works great.)

• Cut the entire first 1 – 1 ½ inches off the tip of the artichoke.  If you’d like to also snip the sharper ends off the other petals you can but I usually don’t bother.

• Add the artichokes and boil for 15 minutes and then begin checking for doneness by trying to remove a petal.  When they are done cooking the petal can easily be removed.

• While artichokes are cooking, melt butter with a pinch of salt.

• Drain and allow to cool some before serving.

• To eat, pull petals off, dip in melted butter, and use your teeth to scrape the “meat” off the inside of each petal.  Once all the petals are removed, open up the head and remove the heart which will be a small “disc” on top of the inner stem.  Eat the heart now or use on top of salads!

 

 

BONUS Side Fruit Salad with Mango-Mint Drizzle

1 pineapple

1 honeydew melon or cantaloupe

1 lb strawberries

5 kiwis

2 cups grapes

1 mango

½ bunch mint

1 tsp granulated sugar

 

Process:

 

• Peel and chop the pineapple and melon into approximately 1 inch cubes.

• Slice strawberries in half or quarters.

• Cut kiwis into sixths (I eat the skin, try it!)

• Cut grapes in half.

• Finely dice the mango (look up videos online if you’re unsure how) and place in a mixing bowl.

• Thoroughly chop the mint and combine with the mango, sugar, and 1 Tbsp water.  Whisk vigorously to dissolve sugar.  This will also bruise the mango some which is what you’re looking for.

• Mix the fruit salad and drizzle the mango mint mixture on top.

 

 

If you make extra Mango Mint, here’s how to use it to make a salad dressing: Combine 1 Tbsp of the Mango Mint with 2 Tbsp olive oil, 1 Tbsp apple cider vinegar, 1 tsp dijon mustard, and a pinch of salt.  Whisk thoroughly to combine.

 

Soup: Cleansing Asian Broth with Vegetables

1 yellow onion, sliced

3 carrots, julienned (“matchstick” cut)

8 oz button mushrooms, quartered

1 bell pepper, your choice of color, julienned

2 Tbsp toasted sesame oil

4 cloves garlic, minced

1 inch piece of ginger, minced

4 green onions, sliced and separated into green pieces vs white pieces

4 cups vegetable stock

¼ cup soy sauce

1 Tbsp fish sauce or sub worcestershire

1 Tbsp hot sauce, ideally sriracha or similar

 

Process:

 

• Heat a large dutch oven over medium heat.  Sauté onion, carrots, mushrooms, and bell peppers in sesame oil with a medium pinch of salt for 5-7 minutes, until soft and browned.

• Add garlic, ginger, and the white pieces of green onion and sauté for 2-3 minutes until lightly browned.

• Add stock, soy sauce, fish sauce, and hot sauce and bring to a boil.

• Simmer for 5 minutes, taste and adjust flavor as needed (if you feel it needs more salt, consider adding more soy instead of just straight salt).

• Add snap peas and simmer for 2-3 more minutes until peas turn bright green, remove from heat and serve.

 

 

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Mini Meal Plan

Harris Teeter

August 23rd-29th, 2017

This list is based on Sale items for the week of August 23rd-29th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

______________________________________________________________________

Weekly Menu

MAINS

Main 1: Shrimp and Sausage with Rice and Caponata

This dish will be made with Side 1: Eggplant Caponata so you’ll need to make that first, which can be done earlier in the week as needed.  I separated these into two recipes so that this shrimp dish wouldn’t take too as long to prepare.  I made a version of shrimp, sausage and caponata at a sandwich shop, where we cooked everything on a flat top grill and put it on a baguette.  Give this a try if you’re not feeling the rice!

Main 2: Chicken and Veggie Bake

This is a super easy and versatile recipe that’s definitely worth keeping in your repertoire for the future.  It is my go-to dish I bring to new parents or similar type “meal trains.”  It’s basically seared chicken on top of a mixture of beans and veggies.  I usually use chicken thighs or leg quarters because they have the most flavor, but there are several types of chicken on sale this week so choose your own adventure!  The recipe below has further alterations and suggestions so yo ucan see how versatile this recipe truly is.

Main 3: Smoked Gouda “Mac” and Cheese

I put “mac” in quotes because can we please get over macaroni elbows?  There are so many great pasta shapes out there, let’s try something different!  Colavita penne pasta is on sale this week, but pick any shape you’d like so long as it has plenty of nooks and crannies where delicious sauce can hide.  If you saw my meal plan from last week then you saw my professed love for smoked foods.  The combo of bacon, smoked gouda, and smoked paprika in this recipe make for a unique dish – great for a potluck if you want to stand out!

SIDES

Side 1: Eggplant Caponata

If you’ve never had caponata, it is a thick vegetable dish with eggplants, tomatoes, olives, herbs, and several other flavors that gets thoroughly cooked down so that it’s almost a paste or sauce-like mix of veggies.  It’s great on top of many meats, as a dip for crackers or other crudités, or to add some flavor on top of a salad.  This is a large batch, some of which will be used along with Main 2: Shrimp and Sausage with Rice.

BONUS Side: Broccoli Slaw

I love the classic broccoli slaw you find at potlucks everywhere, but as much as I like mayonnaise I recognize that most people would like to cut it back a bit.  So this recipe incorporates Greek yogurt and tahini paste as a means of lightening the dish and adding some different flavors.

Soup: Mexican Dip Soup

Ya gotta love soup recipes that can be thrown together quickly.  The origin of this is my mom one day using up a bunch of canned ingredients and calling it “Mexican Soup.”  My brother and I loved this meal, especially dipping the chunky ingredients out with tortilla chips.  We would ask her to make it frequently in childhood, so I consulted her to rewrite the recipe but it made so little impact on her she barely remembered!  So I present to you my own Mexican Dip Soup – I hope it makes an impression on you!

Breakfast:

Blackberries or Red Raspberries S

Cantaloupe S

Chobani Greek Yogurt S

HT brand eggs S

Florida’s Natural Orange Juice S

Thomas’ Bread products S

Starbucks Coffee S

Breakfasts are pretty traditional around here.  Choose simply yogurt topped with fruit or go heartier with some eggs and toast.  Either way breakfast items are on sale everywhere this week!

Lunch:

Turkey or Ham from the Deli S

Fresh Buitoni Pasta S

Tuna Salad S

Bread S

Make some sandwiches for a healthier and more inexpensive lunch option or go for leftovers!

Snacks:

Clif Energy Bars S

Hope Hummus S

Pita Chips S

Mini Carrots S

All of the healthy snack options are easy to take with you on the run so take advantage.

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

Worcestershire Sauce

Soy Sauce

Apple Cider Vinegar

Olive Oil

Black Pepper

Kosher Salt

Italian Seasoning

Dried Oregano

Brown Sugar

Ketchup

Smoked Paprika

Chili Powder

Garlic Powder

Dried Herb Mix like Herbes de Provence

All-Purpose Flour

Unsalted Butter

Breadcrumbs

Red Pepper Flakes

Tomato Paste

White Wine (for cooking)

Balsamic Vinegar

Pine Nuts

Mayo

Tahini Paste

Shopping List by Department

(full list here by department)

Produce

1 bag peeled garlic

1 bag yellow onions

1 1-lb bag carrots

1 lb green beans

1 pkg 8 oz button mushrooms

1 large broccoli crown

1 bunch celery

2 medium eggplants

1 bunch flat-leafed Italian parsley

1 lemon

2 pkg Eat Smart broccoli slaw S

Meat/Protein

1 ½ lb white Gulf shrimp S

1 pkg Gilbert’s sausage (your choice on variety)

1-2 pkg chicken leg quarters S

Dairy & Eggs

1 quart whole milk

1 pint sour cream

8 oz smoked gouda or smoked cheddar

8 oz Velveeta

1 cup Greek yogurt

¼ cup parmesan (Stella Parmesan cup) S

1 pkg shredded cheddar cheese or jack cheese

Grains/Nuts/Dried Fruit

1 pkg Near East rice pilaf S

8 oz small pasta (for mac & cheese)

½ cup pine nuts

½ cup salted & roasted peanuts

1 bag tortilla chips S

Canned Goods & Non-Perishables

2 cans navy beans

1 can kidney beans

1 can black beans

1 can corn

1 can diced tomatoes (fire-roasted would be nice here)

1 can diced chiles and tomatoes (Ro-Tel brand)

1 jar roasted red peppers

1 jar mixed variety of olives, pitted

1 jar capers

1 jar tomato sauce

1 can tomato paste (also listed in staples)

1 quart chicken stock

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Shrimp and Sausage with Rice and Caponata

Note that this recipe requires Side 1: Eggplant Caponata, which I recommend preparing at a separate time due to its above-average time consumption.  The time spent is well worth it!

1 pkg Near East Rice Pilaf

1 ½ lb Gulf White Shrimp, peeled and rinsed

2-4 Gilbert’s sausages (your choice which variety!), sliced into bite-sized pieces

1-2 cups eggplant caponata

Process:

 

• Begin by cooking the Rice Pilaf according to package directions.

• Heat a large frying pan over medium-high heat and add the shrimp and sausage, and a sprinkle of kosher salt.  Sauté for 4-7 minutes, until the shrimp is cooked through and has a nice crust on both sides.  (The sausage is already cooked so we’re just looking to heat and brown it for more flavor)

• Add the eggplant caponata and heat through.  Serve on top of rice.

 

Main 2: Chicken and Veggie Bake

2 cans navy beans, drained and rinsed

½ yellow onion, diced

1 carrot, diced

3 garlic cloves, minced or sliced

1 lb green beans, stems pinched off, broken in half if desired

8oz button mushrooms, sliced

1 Tbsp seasoning or herb of choice (3 Tbsp if using fresh herbs)

2 tsp kosher salt

1 tsp black pepper, ground

1-2 pkg chicken leg quarters, enough to mostly cover the top of your casserole dish

Process:

 

• Preheat oven to 425* (400* if using chicken breasts only)

• Add all ingredients except chicken to a large casserole dish and liberally drizzle with olive oil

• Begin heating a large frying pan over medium-high heat.  Liberally sprinkle kosher salt over the chicken on all sides (rub in if needed) and begin searing in batches.  Don’t overcrowd the pan.  You’re just looking to develop a slightly brown crust on the chicken – it should not look fully cooked.

• Nestle the chicken on top of the beans/veggies, and bake the dish for 40+ minutes, until the chicken reaches an internal temp of 165 F.

 

Notes:

 

• Chicken legs will produce more juice and fat to help cook and flavor the veggies.  If you prefer leaner breasts, you may consider extra oil in the beginning, as well as a splash of stock or water for moisture.

• I feel that navy beans work best because they soften quite a bit and create a sort of paste/sauce in the final dish, when stirred.  But any bean will work – you just might have to be thoughtful about variations.

• For veggies, it’s smart to pick something from the crunchy category (green beans, asparagus, broccoli, cauliflower, etc) and something from the “watery” category by which I mean a vegetable that will release some water into the dish (mushrooms, eggplant, squash/zucchini, tomatoes)

• For seasoning/herbs, temper it to what you’re adding.  Italian seasoning or Herbes de Provence are great for the above dish, while you may use a Mexican spice blend along with black beans/peppers/squash/etc.  It’s hard to go too wrong here.

 

Main 3: Smoked Gouda “Mac” and Cheese

8 oz pasta of your choice (see recipe description)

6 slices bacon, chopped

4 oz button mushrooms, sliced

½ yellow onion, diced

4 cloves garlic, minced

3 Tbsp all-purpose flour

3 cups whole milk, warmed but not hot

1 cup sour cream

8 oz smoked gouda, grated (or smoked cheddar)

8 oz Velveeta cut into cubes

1 Tbsp smoked paprika

1 tsp kosher salt

1 tsp black pepper, ground

1 large broccoli crown, cut up into small florets

3 Tbsp butter, melted

6 Tbsp breadcrumbs

Process:

 

• Preheat oven to 425 F. Grease a large casserole dish with butter or spray and set aside.

• Boil pasta in a large dutch oven, then drain in a colander and set aside.  We will use the dutch oven again.

• Cook bacon in a large frying pan.  Cook to crispy and then set aside.  Pour half of the bacon juice into the dutch oven.

• In the frying pan, in the remaining bacon juice cook mushrooms and onion for 5-7 minutes until softened and browned.

• Add garlic and cook for 2-3 more minutes until garlic is lightly browned.  Remove from heat and set aside.

• In the large dutch oven, add flour and cook over medium heat, stirring continuously so that the flour absorbs the fat and begins to turn a golden brown (about 5 minutes).  You are looking for a thick paste texture so add more flour if too runny, or add some butter if it’s too thick.  You’ve just made a roux!

• Add half the milk and stir to incorporate the roux.  Once incorporated, add the rest of the milk.

• Begin heating over medium high heat but do not allow to boil at any point.  Add sour cream, smoked gouda, velveeta, smoked paprika, salt, and black pepper.  Continue heating and stirring until cheese is fully melted.

• Add broccoli and cooked pasta to the dutch oven, stir to distribute, and then pour the entire mixture into the large casserole dish.

• Stir the melted butter and breadcrumbs together.  The consistency should be like slightly damp bread crumbs.  Add more of either ingredient to achieve the proper consistency.

• Sprinkle breadcrumbs over top of the casserole and place in oven.

• Bake for 40 minutes until sides begin to get crispy and some color develops on top.  If you want more browning on top (I always do), broil for 3-5 minutes on high but keep your eye on it the whole time!

 

SIDES

Side 1: Eggplant Caponata

Notes that you will require 1-2 cups of the finished Caponata for Main 2.

1 yellow onion, diced

3 carrots, diced

3 celery stalks, diced

6 cloves garlic, minced

2 medium eggplants, ½ inch diced

½ cup diced roasted red peppers

¾ cup mixed variety of olives, roughly chopped

2 Tbsp capers

15 oz can tomato sauce

6 oz can tomato paste

¼ tsp red pepper flakes

1 tsp Italian seasoning (or similar blend)

1 Tbsp brown sugar

½ cup pine nuts

1 Tbsp balsamic vinegar

⅓ cup white wine (something crisp and bright like white Bordeaux or Pinot Grigio)

½ bunch Italian parsley, chopped

Process:

 

• Heat a large dutch oven over medium heat and begin sautéeing the onion, carrots, and celery in olive oil for 5-8 minutes until softened and aromatic.  Add a large pinch of kosher salt while sautéeing.

• Add garlic and sauté for 3-5 more minutes until garlic browns slightly.

• Add eggplant and add more olive oil (be generous).  Cook eggplant for 5 minutes to soften and slightly brown.

• Add roasted red peppers, olives, capers, tomato sauce, tomato paste, red pepper flakes, Italian seasoning, and brown sugar.  Cook for 10-15 minutes on a low simmer, stirring occasionally, until the eggplant is fully cooked down.

• While the caponata is cooking, toast pine nuts in a skillet/toaster oven/oven.  They cook quickly so don’t take your eyes off them for more than 5 seconds!  If you’re in doubt about their doneness, just stop cooking – it’s worth not burning them!  They’ll be done when lightly browned and shiny.

• When the eggplant is cooked down, add the pine nuts, balsamic vinegar, white wine and 2 Tbsp olive oil.  Season with salt as needed.

• Remove from heat and stir in the parsley to finish.

• Reserve 1-2 cups for making Main 2, and use the rest in a variety of ways: served on top of slices of crusty baguette or crackers, as a dip for crunchy fresh veggies, on top of salads, or as a “sauce” for other meats!

 

BONUS Side Broccoli Slaw

¾ cup mayonnaise

¼ cup Greek yogurt

¼ cup tahini paste

1 lemon, zest and juice

2 tsp kosher salt

1 Tbsp brown sugar

2 pkgs Eat Smart Broccoli Slaw

½ cup salted peanuts

Process:

 

• Add all dressing ingredients and stir to combine.

• Add slaw and peanuts, mix until coated.  *Make sure to make slaw and leave out nuts until just before serving.  Repeat throughout the week so that you’ll never need to bite into mushy peanuts!

• Note that this week’s meal plan expects this dish to go with Main 3: Slow-cooked Pork Shoulder.

 

Soup: Mexican Dip Soup

1 can kidney beans, drained and rinsed

1 can black beans, drained and rinsed

1 can corn, drained and rinsed

½ yellow onion, diced

3 cloves garlic, minced

15 oz can diced tomatoes

10 oz can diced chiles and tomatoes (like Ro-Tel)

4 cups chicken stock

1 Tbsp chili powder

1 tsp smoked paprika

1 tsp black pepper, ground

1 tsp kosher salt

Shredded cheese of your choice for garnish

Sour cream for garnish

Tortilla chips for scooping

Process:

 

• Add all ingredients to a large dutch oven and bring to boil.

• Simmer for 10 minutes and adjust seasoning.

• Serve in bowls with a sprinkle of shredded cheese and a dollop of sour cream on top, and scooped out with tortilla chips.

 

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Mini Meal Plan

Harris Teeter

August 16th – 22nd

This list is based on Sale items for the week of August 16th-22nd, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

________________________________________________________________________

Weekly Menu

Shopping List by Meal

MAINS

Main 1:  Curried Chicken Salad Baguettes with Roasted Curry Cauliflower

This recipe and also the soup for this week take advantage of the pre-cooked Rotisserie Chickens on sale.  Nothing better than the grocery store taking care of your prep for you!  I’m not gonna lie – sandwiches are my favorite food, so I hope that nobody thinks this is too simple for a Main dish!  That’s why I went with the unique flavor of curry and bulked the chicken salad itself up with plenty of veggies.

Main 2: Lobster “Pasta” with Spiralized Veggies

I was pretty stoked to see lobster tails on sale, and then with spiralized veggies also available I knew we could make a filling and healthy pescatarian dish.  I’m a big believer that long-noodle dishes should contain minimal sauce (save your marinaras and the like for shells/penne/bowtie where there are crevices to scoop up delicious sauce!), so this meal features just enough butter and oil to deliver the full flavor of the veggies up front.

Main 3: Black Bean Pitas with Cilantro Pesto

Pesto doesn’t always have to be made with basil, so this dish is a fusion of Mediterranean and Central American cooking.  You’ll make a large batch of cilantro pesto that will be used in the pita packs as well as the base for a flavorful salad dressing, and you’ll probably still have some leftovers for dipping, so consider taking any extra pitas and toasting them in the oven until crispy and you’ve got a great snack!

SIDES

Side 1: Broccoli and Lentil Salad

This is a boosted version of the typical broccoli salad you’ll find at potlucks everywhere.  The lentils add some more complex protein, and I’ve reduced the usual amount of mayo and subbed in some dijon mustard.  Best served cold!

Bonus Side Balsamic Brussels Sprouts

Super simple and delicious, this is a great base for a lunchtime salad or can be served alongside any of the entrees in this meal plan if you need something extra.  This balsamic vinaigrette is sweeter than most but feel free to reduce the sugar by as much as half if you’d like.

Soup: Smoky Chicken and Sweet Potato

I love smoked food, which you may have figured out by my frequent use of smoked paprika in these recipes… maybe it’s some primal reminder of cooking food over an open fire, or maybe it’s just because bacon is the ultimate smoked food!  This dish takes advantage of the Rotisserie Chicken that’s also used in Main #2, and adds hearty veggies and seasoning for a super satisfying soup!

Breakfast:

Try overnight oats or oatmeal!  Also, frozen berries and a handful of spinach + coconut water make a great smoothie.

Lunch:

Utilize leftovers here and enjoy a nice, light soup & salad!  Don’t forget to combine extra greens, grains and beans for a mason jar-inspired salad that’s easy to bring anywhere!

Snacks:

Hummus and carrots, tortilla chips and salsa, cheese & crackers + use some of the amazing fresh fruit that’s in season and on sale this week!

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil

Kosher Salt

Hot Sauce

Apple Cider Vinegar (or similar)

Ketchup

Worcestershire Sauce

Brown Sugar

Chili Powder

Black Pepper

Dried Oregano

Mayonnaise

Dijon Mustard

All-Purpose Flour

Red Pepper Flakes

Smoked Paprika

Shopping List by Department

(full list here by department)

Meat – Fresh & Packaged

2 Rotisserie Chickens

1 pkg bacon

Seafood   

2-4 lobster tails

Produce   

1 bag onions

1 bag baby carrots

1 bag peeled garlic

1 bunch green onions

1 bag romaine hearts

1 head cauliflower

1 pkg cremini mushrooms

1-2 pkg spiralized veggies

1 lemon

1 bell pepper, color is your choice

1 bunch parsley

1 bunch cilantro

1 lime

1 pint grape tomatoes

1 pkg Fresh Express Salad Blend

1 bunch celery

1 head broccoli

1 pkg shaved Brussels sprouts

1 lb green beans

2 sweet potatoes

2 ears of corn

Dairy  & Eggs

1 dozen eggs

1 pkg pecorino romano cheese, grated

1 stick butter, unsalted

1 pkg sour cream or whole Greek yogurt

Other

1 bottle dry white wine *optional and only using 1 cup

Deli

none

Bakery & Baked Goods   

2 baguettes

1 pkg pita bread

Grocery

1 pkg breadcrumbs, unseasoned

1 small pkg pine nuts

1 can black beans

1 pkg green lentils

1 qt chicken stock

Frozen

none

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Weekly Meal Plan Recipes

Main 1: Curried Chicken Salad Baguettes with Roasted Curried Cauliflower

For the chicken salad:

1 Rotisserie Chicken

8-10 baby carrots, diced

⅛ yellow onion, diced

2 green onions, diced

½ cup mayonnaise

2 Tbsp dijon mustard

1 Tbsp curry powder

½ tsp kosher salt

1-2 baguettes

Romaine hearts, separated into large leaves

For the cauliflower:

2 heads of cauliflower

¼ cup olive oil

1 ½ Tbsp apple cider vinegar (or similar)

1 ½ Tbsp curry powder

2 Tbsp brown sugar

2 tsp kosher salt

Process:

 

• Preheat oven to 375 F.

• Begin by pulling all the meat off the chicken into small shredded pieces.  Save half of it to make this week’s soup later.  If you’re ambitious, save the chicken bones as well (see Soup recipe for more details) Half of the chicken meat should yield 1 ½ – 2 cups, loosely packed.

• As for dicing the vegetables, I prefer as finely diced as I can possibly manage but feel free to put in as much effort as your patience allows!

• First you will get the cauliflower roasting.  Cut cauliflower into small florets.  The smaller they are, the better they’ll roast to tenderness and get coated in the seasoning.

• In a large mixing bowl, add olive oil, vinegar, curry powder, brown sugar, and salt and whisk to combine/dissolve.

• Add cauliflower florets to the mixing bowl and toss to coat.  Pour onto a parchment/foil lined sheet pan and roast for at least 30 minutes.  Add time as needed to reach desired doneness (20 extra minutes would not be unreasonable).

• To make the chicken salad combine the chicken, veggies, mayonnaise, dijon mustard, curry powder, and salt and stir until mixed.  Feel free to add more mayo/dijon if you prefer a creamier chicken salad.

• As the cauliflower wraps up its roasting, place whole baguettes directly on the middle oven rack (no pan necessary) and toast for 3-5 minutes.  You’re just looking to warm the bread through and slightly crisp the outer surface.

• Cut baguettes into desired serving sizes, then slice lengthwise to open up.  Attempt to leave a small sliver uncut on one side so the entire sandwich holds together.

• Fill sandwiches with chicken salad and leaves of romaine lettuce and serve.

 

Note: If you enjoy foods with a sweet/savory dynamic, it is common to add raisins to curry dishes and both the sandwiches and the cauliflower could work well.  And for future note, this recipe makes a tasty tuna or sardine salad if that’s your style!

Main 2: Lobster “Pasta” with Spiralized Veggies

2-4 lobster tails

½ yellow onion, large dice

8 oz pkg sliced cremini mushrooms

1 bell pepper, large dice (your choice on color)

3 cloves garlic, minced

2 pkgs spiralized veggies (your choice – zucchini/squash most recommended)

½ bunch of Italian parsley, chopped (plus a little more for garnish)

½ lemon, zest and juice

2 Tbsp butter

2 Tbsp olive oil (plus more throughout recipe for sauteeing)

Grated Pecorino Romano for garnish

Process:

 

• We’ll be sauteeing the spiralized veggies instead of boiling, so you’ll probably need your largest dutch oven to make this dish.  Keep this in mind when deciding which pot to use for the next step.  

• Begin by bringing a large enough volume of salty water to boil in which you can cook the lobster tails.  Boil for about 5 minutes, until the shell is red and the meat is tender throughout (but not rubbery!).

• When cool, peel the shell from the meat and dice into small cubes.

• Heat the large dutch oven over medium heat and cooking the onion, mushrooms, and bell pepper in olive oil.  Add a hefty pinch of kosher salt, about ½ tsp.

• Sautee the veggies until soft and translucent, and then add the garlic and the packs of spiralized veggies, adding more olive oil as necessary.  Add another hefty pinch of salt, about ½ tsp.

• Sautee until the spiralized veggies are cooked (about 5 minutes for squash/zucchini)

• Add the chopped lobster, parsley, lemon zest and juice, butter, and olive oil.  Toss to melt butter and mix.  (If you’d like a creamier sauce, consider adding 2 Tbsp of heavy cream.  Just don’t make this dish swimming in sauce – it is supposed to be a light coating.)

• Plate, and garnish with a sprinkle of Pecorino Romano and more parsley.

 

Main 3: Black Bean Pitas with Cilantro Pesto

For the pesto:

1 bunch cilantro

½ cup grated pecorino romano

4 cloves garlic

¼ cup pine nuts

½ cup olive oil

½ lime, zest and juice

1 tsp kosher salt

For the salad dressing:

2 Tbsp cilantro pesto

2 Tbsp olive oil

1 Tbsp apple cider vinegar (or similar)

1 tsp dijon mustard

½ lime, zest and juice

1 Tbsp brown sugar

1 tsp kosher salt

Mediterranean Pitas

1 can black beans, drained and rinsed

1 bell pepper, thick chopped (color is your choice)

1 cup red grape tomatoes, halved (these are for pitas)

¼ tsp kosher salt

1 pkg Fresh Express salad blend of your choice

1 cup red grape tomatoes, halved (these are for salad)

Process:

 

• First make the pesto.  In a food processor add all the pesto ingredients and pulse until well blended.  Add more olive oil to desired consistency, and more salt if desired.

• In a mixing bowl, mix black beans, bell pepper, grape tomatoes, two handfuls of the salad blend, and ¼ cup of cilantro pesto.  Mix to combine.

• Warm pitas if desired, then cut in half, gently open the pockets, and fill.

• With the pesto made, you can now make the salad dressing.  Put all ingredients in a mixing bowl and whisk together.  Adjust as needed to taste.  Toss dressing with the remaining salad blend and tomatoes.

 

Side 1: Broccoli and Lentil Salad

1 cup brown lentils

4 slices bacon, chopped

1 large head broccoli, cut into small florets

⅛ yellow onion, diced

½ cup mayonnaise

2 Tbsp dijon mustard

1 Tbsp apple cider vinegar (or similar)

2 Tbsp brown sugar

1 tsp kosher salt

Process:

 

• Boil lentils in salted water until done.  Drain.

• Cook bacon and set aside.

• Cook broccoli and onions in bacon grease until slightly softened, 5-7 minutes (or longer if you’d like softer broccoli).

• In a mixing bowl combine mayo, dijon, vinegar, brown sugar, and salt and whisk to combine.

• Add lentils, bacon, and broccoli and onion to the mayo mixture, stir to combine, and refrigerate until serving.

 

Bonus Side Balsamic Brussels Sprouts

For the dressing:

½ cup olive oil

¼ cup balsamic vinegar

2 Tbsp brown sugar

1 Tbsp dijon mustard

1 tsp kosher salt

1 pkg shaved Brussels sprouts

Process:

This dish can be prepared two ways: if you’d like a rich coating of vinaigrette on the Brussels sprouts, sautee them in the vinaigrette itself and drizzle more on to serve.  If you’d like just a light flavoring of balsamic roast the veggies first and then top with dressing.

 

• Combine all salad dressing ingredients in a mixing bowl and whisk together.  It is likely you will have extra dressing after preparing this dish.

• Rich Balsamic Method: In a large dutch oven use at least ¼ cup of the dressing to sautee the package of Brussels until tender.  Top with more dressing as desired.

• Roasted Method: Preheat oven to 375 F.  Toss Brussels in enough olive oil to lightly coat, then turn out onto a sheet pan lined with parchment/foil.  Roast for 10-20 minutes to desired tenderness, then toss with dressing to serve.

 

Soup: Smoky Chicken and Sweet Potato

1 Rotisserie Chicken

½ yellow onion, medium diced

8-10 baby carrots, medium diced

2 celery stalks, medium diced

2 medium sweet potatoes, diced (anywhere from ¼ inch to 1 inch cubes, your preference)

2 ears sweet corn, cut the kernels off the cob

4 garlic cloves, minced

2 Tbsp all purpose flour

4 cups chicken stock

1 ½ Tbsp smoked paprika

2 tsp ground black pepper

Sour cream or Greek yogurt, for serving

2 green onions, finely sliced

Process:

 

• This recipe relates to Main 2: Curried Chicken Salad Sandwiches.  If you haven’t already, pull all the meat off the Rotisserie Chicken in small shreds.  You will use half the meat for this soup, about 1 ½ – 2 cups loosely packed.  If you’re adventurous, save the bones to use in cooking the soup (see more below).

• Heat a large dutch oven over medium-high heat.  Sautee the yellow onion, baby carrots, and celery in olive oil until they begin to soften and turn translucent.

• Add sweet potatoes and corn, and continue to sautee until potatoes develop a brown crust and veggies soften.

• Add garlic and sautee for 2-3 minutes, until garlic is lightly browned.

• Add flour and stir until it is fully absorbed by the oil and moisture.

• Add chicken stock, smoked paprika, and black pepper.  If you’re going the extra mile, add the chicken bones at this point too.

• Bring to a boil and then reduce to simmer.  Taste and add salt to season, and any other spice adjustments you’d like.

• Simmer until potatoes are at your desired consistency (will vary based on how thickly you diced them).  Remove chicken bones if using.

• Serve in bowls, dolloped with sour cream/greek yogurt and garnished with sliced green onions.

 

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_________________________________________

Mini Meal Plan

Harris Teeter

August 2nd – 8th

This list is based on Sale items for the week of August 2nd – 8th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

________________________________________________________________________

Weekly Menu

Shopping List by Meal

Main 1: Soft Shell Crab Roast with Shallot Butter over Boiled Butter Potatoes and Steamed Broccoli

1 shallot, minced

1 stick unsalted butter @ room temperature

1 lemon, juiced

½ bunch parsley

2 tsp salt

1 bag baby potatoes

1-2 crowns broccoli

2-4 soft shell crabs S

Plenty of us love soft shell crabs but never cook with them due to the lack of knowledge of what to actually do with them!  Take advantage of Harris Teeter’s deal and pick up some soft shells today.  This simple yet elegant meal comes together quickly and will impress everyone at the table.  Use leftover crabs to top the store-bought bisque on sale this week for lunches.

Main 2: Milk-Braised Pork Loin with Crispy Green Beans & Cauliflower

1 pkg pork loin (there are typically two loins per package, although they look like one-use both)

1 Tbsp garlic powder

2 tsp salt and black pepper

1 yellow onion, sliced

4 cups milk

1 quart broth, to cover

1 pkg green beans, trimmed

1 head cauliflower, cored and sliced down the middle into four equal thick slices

4 Tbsp olive oil

1 tsp salt and garlic powder

1 pinch red pepper flakes

A French favorite, braising the pork in milk yields a soft, tender pork loin roast.  The garlic flavor is subtle and pairs nicely with the crispy roasted vegetables.

Main 3: Eggplant & Chickpea Curry

2 cups dried chickpeas, dried or canned, cooked

1 yellow onion, sliced into slivers

1 Tbsp fresh ginger, minced

2 cloves garlic, minced

1-2 Tbsp curry powder

1 eggplant, peeled and cubed

2 russet potatoes, peeled and cubed into 1-inch pieces

2 carrots, sliced thinly

2-4 cups stock or water

2 cups jasmine rice

A nice, simple vegetarian curry can be just perfect in the winter months.  This dish is great heated up for leftovers at lunchtime, too!  

Side 1: Roasted Maple Root Vegetables

2 sweet potatoes

1 sweet onion, sliced into slivers

1 bag mini carrots (multi-colored or regular)

1 cup frozen corn (or corn on the cob)

¼ cup maple syrup

1-2 tsp salt

1 lemon, juiced

Sweet and salty with a bit of tang, this side is perfect for everyone because it has a lot to offer and picky eaters can try new things or stick to what they know and like.

BONUS Side 2: Crispy Potato Wedges with Green Goddess Dressing

6 large russet or yukon gold potatoes

½ bunch cilantro

½ bunch parsley

2 cloves garlic

1 pint greek yogurt

1-2 tsp salt

1 pinch red pepper flakes

1 lemon, zested and juiced

This is the winning side at my house every time I make it!  Perhaps it’s the healthy version of fries (roasted potatoes) that I carefully bake until crisp on the outside and buttery on the inside but my guess is the real winner is what steals the show: homemade green goddess dressing.  Use the leftover dressing for salads or soups!

Soup: Creamy Cauliflower

2 Tbsp olive oil

4 cloves garlic, sliced

1 large yellow onion, chopped

1 large organic potato, peeled and quartered

4 stalks celery, chopped

2 organic carrots, chopped

1 head cauliflower, cut into florets

2 quarts water or vegetable stock

2 cups soy or nut milk, unsweetened & unflavored

3 tsp smoked sea salt

1 tsp garam masala (or curry)

1 tsp white pepper

garnish with almond cream, toasted pumpkin seeds & sunflower seeds

This soup was used at our Whole Foods demo over the summer and it was an incredible hit!  Everyone loved it and no one could even tell it was vegan.  Use water instead of nut milk of you need to or prefer it!

Breakfast:

Coffee

Half and half

Fresh fruit: blackberries, blueberries, cantaloupe, nectarines, mangos, grapefruit

Bagels (and cream cheese)

Eggs, Bacon, Sausage and Toast

Oats

Cereal: Alpen brand

Smoothies: spinach and acai packs

Lunch:

Salads: romaine, cucumbers, frozen vegetables

Ready Pack Bistro salads

Sandwiches: bread, Oscar Mayer lunch meat

Soups: Bisque (top with leftover lobster), Amy’s soups, Pacific Organic soups

Snacks:

Grapes, strawberries, sunkist smiles, pears, apples, tangelos

Craisins

Cheese (and crackers)

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Brown Sugar

Unsalted Butter

Olive Oil

Salt

Pepper

White Pepper

Red Pepper Flakes

Cooking Spray

Chili Powder

Curry Powder

Garam Masala (optional)

Sunflower Seeds (optional-for garnish of soup)

Pumpkin Seeds (optional-for garnish of soup)

Shopping List by Department

(full list here by department)

Meat – Fresh   

1  pkg Smithfield Whole Boneless Pork Loin  $1.59 lb   or Bone-In Pork Loin *Pay attention here, some of the loins are huge!  You can always slice them up and portion them for use later in the month, but just an FYI.

Seafood

Soft Shell Crabs @ $3.49/each

Produce   

1  Red Seedless Grapes  $1.49 lb   *Snack

1  Sunkist Smiles  $2.99   *Snack

1  Strawberries  2/$5   *Snack

1  Baby Peeled Mini Carrots  2/$3   or 1  Organic Petite Carrots  2/$3   or 1  Organic Rainbow Carrots  2/$4

1  Anjou Pears  $1.49 lb   *Snack

1  Bosc or Red Pears  $1.79 lb   *Snack

1  Blackberries  2/$5   *Breakfast

1  Blueberries  $2.99   *Breakfast

1  Cantaloupe  2/$6  *Breakfast

1  Cooked Baby Beets  $2.79 *Lunch

2  bags Curly Spinach  2/$5

1  bag French Green Beans  $4.29   or 1  Ready Veggies Green Snap Beans  2/$6

1  bunch Fresh Italian Parsley  $1.79

1  bunch cilantro

3  Fresh Lemons

2  Fresh Broccoli Crowns  99¢ lb

1  Gala Apples  99¢ lb   *Snack

1  Green Kiwi Fruit  4/$1   *Snack

1  Lady Alice Apples  $2.29 lb   *Snack

1  Minneola Tangelos  $3.79   *Snack

1  Organic Bunch Carrots  $1.49

1  Organic Bunch Celery  2/$4

1  Organic Green Onions  79¢

1  Organic Red or Gold Delicious Apples  $1.69 lb

5 lb  Organic Russet Baking Potatoes  99¢ lb

1  Purple Eggplant  99¢ lb

1  Plums, Nectarines or Peaches  $2.49 lb   *Snack

1  Ready Pac Bistro Salads  $3.49   *Lunch

1  Red Grapefruit  10/$10   *Breakfast

1  Romaine Hearts  2/$5   *Lunch

1  Seedless Navel Oranges  5/$3   *Snack

2  Sweet Corn  $1.99  or 1 bag frozen corn

1  Select Cucumbers  2/$1   *Lunch

1  Sweet Mangos  10/$10   *Breakfast

1  Sweet Onion  $1.49 lb

2 lb Yellow Onions  50¢ lb

2  White Cauliflower  $3.49

1 bag peeled shallots

1 hand ginger

2 sweet potatoes

1 bag peeled garlic

Dairy   

1  Horizon Half & Half  $2.69   *Breakfast

1  Dairy Pure Milk  $3.99

1  Harris Teeter Organics Soymilk-Unflavored and Unsweetened  2/$5  *For Vegan Cauliflower Soup

1  Harris Teeter Butter  2/$6

1  Nellie’s Free Range Eggs  $2.99

1  HT Traders Cracker Cuts  2/$7   *Snack

1  Stonyfield Greek Single Serve Cups  4/$5

Bakery & Baked Goods   

1  Bagels  Buy 1, Get 1 Free or 1  Bulk Bagels  Buy 1, Get 1 Free   *Breakfast

1  La Brea Toasted Sunflower Honey Loaf  $3.99   *Lunch

1  Martin’s Big Marty Roll or Hoagie  $2.59   *Lunch

1  Pepperidge Farm Farmhouse Breads  2/$5   *Lunch

Meat – Packaged   

1  Harris Teeter Sausage Links & Patties  Buy 1, Get 1 Free   *Breakfast

1  Hormel Black Label Bacon  Buy 1, Get 1 Free   *Breakfast

1  Oscar Mayer Delifresh Turkey or Ham  3/$10   *Lunch

Grocery

1  Bar Harbor Bisque or Chowder  Buy 1, Get 1 Free   *Lunch

1  Craisins  Buy 1, Get 1 Free   *Snack

1  Alpen Cereal  $4.99   *Breakfast

1  Barbara’s Puffin Cereal  $4.79   *Breakfast

1  Annie’s Organic Soup  2/$5   *Lunch

1  Bob’s Red Mill Organic Rolled Oats  $4.99   *Breakfast

1  Folgers Classic Coffee  $6.99   *Breakfast

2-3  Harris Teeter Organics Chicken/Vegetable Broth  3/$5

1  Harris Teeter Organics Dry Beans (Chickpeas) $2.39   or 2  Harris Teeter canned chickpeas

1  Harris Teeter Cooking Sprays  2/$3   *Staple, as needed

1  HT Traders Jasmine Rice  $4.99

1  Pacific Organic Soups  2/$6   *Lunch

3 cups almonds

Frozen

1  Sambazon Acai Packs  Buy 1, Get 1 Free   *Breakfast Smoothie

1  Birds Eye Steamfresh Vegetables (corn)  5/$5   *If not using fresh corn cobs

1  Harris Teeter Peaches, Blueberries or Blackberries  2/$6   *Breakfast Smoothie

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Soft Shell Crab Roast with Shallot Butter over Roasted Butter Potatoes and Broccoli

1 shallot, minced

1 stick unsalted butter @ room temperature

1 lemon, juiced

½ bunch parsley, chopped finely

2 tsp salt, divided

1 bag baby potatoes

1-2 crowns broccoli

1 Tbsp olive oil

2-4 soft shell crabs S

Process:

 

• Begin by making the shallot compound butter: when butter is at room temperature, mix it in a bowl using a spatula with the shallot, lemon juice, parsley and half the salt.

• Preheat oven to 375 F and place potatoes and broccoli on a foil-lined baking sheet.

• Drizzle olive oil over vegetables, toss to coat and sprinkle with remaining salt.

• Roast until crisp but not burned, about 25 minutes.  During the last 10-15 minutes of cooking, remove the pan briefly, add the soft shell crabs and top with 1 tsp each of the compound butter.

• Adjust heat of oven to a low broil and broil soft shells and vegetables for 10 minutes, or until done.  Keep an eye on the vegetables and make sure they don’t burn!  Keeping your pan on the lowest rack of the oven will help with this.

• When soft shells and vegetables are done, remove from the oven and add another patty of compound butter.  Serve hot!

 

Main 2: Milk-Braised Pork Loin with Crispy Green Beans & Cauliflower

1 pkg pork loin (there are typically two loins per package, although they look like one-use both)

1 Tbsp garlic powder

2 tsp salt and black pepper

1 yellow onion, sliced

2 sprigs rosemary

4 cups milk

1 quart broth, to cover

1 pkg green beans, trimmed

1 head cauliflower, cored and sliced down the middle into four equal thick slices

4 Tbsp olive oil

1 tsp salt and garlic powder

1 pinch red pepper flakes

Process:

 

• Preheat oven to 350 F.

• Coat pork loin with the salt and pepper and sear in a medium-high heated skillet with oil for 4 minutes on each side to brown and seal in juices.

• Transfer to a deep roasting pan, add onion, rosemary, milk and water to cover.  Cook for 45 minutes to 1 hour or until pork registers 160 degrees and the milk is simmering.

• Thirty minutes before serving, prepare the vegetables by arranging the cauliflower on a foil-lined baking sheet.  Drizzle with oil and cover with salt, garlic powder and red pepper flakes.

• Roast until crispy and slightly browned on the edges, adding the green beans 10 minutes before serving so that they have a chance to warm and soften but not overcook.  Make sure to toss them in the oil and spices so that they can pick up those delicious flavors.

• Serve 1-inch slices of pork surrounded by the vegetables.

 

Main 3: Eggplant & Chickpea Curry

2 cups dried chickpeas, dried or 2 cans chickpeas, cooked

2 cups jasmine rice

1 yellow onion, sliced into slivers

1 Tbsp fresh ginger, minced

2 cloves garlic, minced

1-2 tsp salt

1-2 Tbsp curry powder

1 eggplant, peeled and cubed

2 russet potatoes, peeled and cubed into 1-inch pieces

2 carrots, sliced thinly

2-4 cups stock or water

Process:

1. 1. Rinse dried chickpeas, if using, and place in an oven proof soup pot or dutch oven with a matching lid.  Add water to cover beans by 2 inches and bring to a boil.  DO NOT ADD SALT.
   2. Once water is boiling, set a timer for 15 minutes and preheat your oven to 250 F.
   3. Remove beans after 15 minutes, place the lid on the pot and transfer to the oven.  Set a timer for 60 minutes.  Remember, do not add salt until after beans are done cooking.  *This can be done overnight in a slow cooker or in an Instant Pot.
   4. Once beans are cooked and softened, but still retain their shape, begin the rest of the recipe.  If you are using canned beans, start here.  
   5. Begin by making rice in slow cooker or even in advance.
   6. In a large skillet, add oil and adjust heat to medium-high.  Add onion, ginger, garlic, salt and curry powder.
   7. Saute for five minutes, then add eggplant.  Allow to sit for five minutes before attempting to move or else the eggplant might stick.
   8. Add the potatoes, carrots, chickpeas, water and cover.  Cook until potatoes are cooked through.  Remove lid to cook down curry liquid if desired and serve over rice.

 

• Taste and adjust seasonings before serving.  If you’d like more curry powder, it can be added now.

 

Side 1: Roasted Maple Root Vegetables

2 sweet potatoes, peeled and sliced into wedges

2 Tbsp olive oil

1 sweet onion, sliced into slivers

1 bag mini carrots (multi-colored or regular)

1 cup frozen corn (or corn on the cob)

¼ cup maple syrup

1-2 tsp salt, divided

1 lemon, juiced

Process:

1. Preheat oven to 375 F.
2. On a foil-lined baking sheet, add sweet potatoes and toss in oil.  Sprinkle with salt and place in the oven.  Roast for 20 minutes or until softened and beginning to brown.
3. Remove the pan at this time and add the sweet onion, carrots, frozen corn or corn on the cob and sprinkle everything with more salt.  Roast for 10 more minutes.
4. Add maple syrup to everything and roast 10 minutes more.
5. Remove from the oven, toss everything to coat evenly and distribute flavors and squeeze lemon juice on just before serving.

BONUS Side 2: Crispy Potato Wedges with Green Goddess Dressing

6 large organic russet potatoes, sliced into wedges

4 Tbsp olive oil

1 Tbsp chunky salt

½ bunch cilantro, washed

½ bunch parsley, washed

2 cloves garlic

1 pint greek yogurt

1-2 tsp salt

1 pinch red pepper flakes

1 lemon, zested and juiced

Process:

 

• Preheat oven to 425 F.

• Slice potatoes, toss in olive oil on a foil-lined baking sheet and sprinkle with chunky salt.  Make sure to place all wedges cut-side down to maximize your crisp-factor!

• Bake wedges until golden brown and crispy all around.  Depending on your oven, you may want to flip them halfway through cooking.  Cooking times vary, but set a timer for 30 minutes and then check on them every 15 minutes after.

• While potatoes are baking, make the green goddess:

• In a blender combine cilantro, parsley, garlic, greek yogurt, salt, red pepper flakes and lemon juice.  Taste, adjust seasonings and add milk, buttermilk or water to thin if desired.

• Serve green goddess in a small bowl in the center of a large plate surrounded by salty+crispy potato wedges.

 

Soup: Creamy Cauliflower

2 Tbsp olive oil

4 cloves garlic, sliced

1 large yellow onion, chopped

1 large organic potato, peeled and quartered

4 stalks celery, chopped

2 organic carrots, chopped

1 head cauliflower, cut into florets

2 quarts water

2 cups soy milk, unsweetened & unflavored

3 tsp smoked sea salt

1 tsp garam masala (or curry)

1 tsp white pepper

garnish with almond cream, toasted pumpkin seeds & sunflower seeds

almond cream recipe: take 1 1/2 cups almonds and combine in a blender with 1 cup unsweetened and unflavored soy milk and 1/2 tsp smoked sea salt. Puree to desired consistency and add more liquid if necessary.

Process:

 

• In a large soup pot cook garlic and onion in olive oil for five minutes.

• Add potatoes, celery, carrots and cauliflower.  Pour in water and bring to a boil, reduce to a simmer for 20 minutes.

• Puree all ingredients in a blender and add the soy milk (or just more water if needed), sea salt, garam masala and white pepper.  Taste and adjust seasonings.

• Serve garnished with almond cream, toasted pumpkin seeds and sunflower seeds.

 

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______________________________

Mini Meal Plan

Harris Teeter

July 25th – August 1st

This list is based on Sale & Coupon items for the week of July 25th – August 1st, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.  

 

Make sure to use your VIC card to receive discounts on sale items!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

Weekly Meal Plan

(Shopping List by Meal)

MAINS

 

MAIN 1 Chicken & Roasted Fennel

2-3 lbs bone-in or boneless chicken thighs S

2 tsp salt & pepper

1 Tbsp olive oil

2 cups farro

3 carrots, sliced into rounds on the bias

4 stalks celery, sliced into rounds on the bias

2 bulbs fennel, sliced into slivers

1 quart chicken stock

 

MAIN 2 Poached Tuna in Smoky Tomato Broth & Moroccan Couscous

1 28 oz can fire-roasted tomatoes S

4 cloves garlic

1 tsp salt (smoked or regular)

1 pinch red pepper flakes

1 lb tuna steaks S

1 pkg pearl or regular couscous, whatever you like/already have on hand

1 yellow onion, diced

1 Tbsp paprika

1 Tbsp cumin

1 tsp garlic powder

1/2 cup golden raisins

1 can cannellini beans

1 quart chicken stock

1 cup toasted almonds or pinenuts

 

MAIN 3 Smoked Sausage & Lentil Ragout *vegan sausages can be substituted

2 pkg Hillshire Farm smoked sausage S

1 yellow onion, sliced

1 Tbsp olive oil

½ bag French lentils

1 small can fire-roasted tomatoes S

2 carrots, chopped

3 stalks celery, chopped

1 zucchini, chopped

2 cups broth

 

SIDES

 

SIDE 1 Sweet Corn & Avocado Salad

1 can sweet corn, drained (or fresh sweet corn)

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped S

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

 

BONUS SIDE Citrus Sugar Snap Salad

1 lb sugar snaps, sliced in half lengthwise

2 oranges, 1 zested & juiced, 1 peeled and cut into segments

1 lemon, juiced

1 shallot, minced

1 Tbsp honey

2 tsp toasted sesame oil

1 tsp soy sauce

1 pkg bibb lettuce or baby bibb lettuce

 

SOUP

 

Moroccan Lentil

1 yellow onion, chopped

6 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

1 28-oz can fire-roasted tomatoes S

1 Tbsp each cumin & paprika

½ bag French lentils

1 chipotle in adobo sauce, left whole

1 quart water or vegetable broth

1 tsp soy sauce, or to taste

*Leftover smoked sausage to top S

 

BREAKFAST

Fresh fruit (apricots, apples, pineapple, strawberries S) + Yogurt S

Smoothies using frozen fruit, juice or coconut water and spinach S

Quaker oatmeal and cereal S

HT old fashioned oats S (use these to make the Banana Maple Oat Bake featured on Instagram @lynsiesteele)

Heartland granola cereals S

HT Organics coffee S

 

LUNCH

Shaved turkey sandwiches with Boar’s Head Ovengold Turkey and sliced cheese on brioche hamburger rolls S

Starkist tuna S

 

SNACK

Sliced pineapple S

Hummus and carrots + celery S

Nabisco crackers & Sargento cheese S

Gimme Organic seaweed snacks S

HT applesauce cups S

 

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil

Unsalted Butter

Maple Syrup

Apple Cider Vinegar

Dijon Mustard

Soy Sauce

Paprika

Cumin

Garlic Powder

Chili Powder

Honey

Smoked or Regular Sea Salt

Pepper

Red Pepper Flakes

Toasted Sesame Oil

 

Shopping List by Department

(full list here by department)

 

Produce

1 1-lb bag carrots

1 bunch celery

2 bulbs fennel

1 pkg arugula or other greens S *lunch

1 bag peeled garlic

1 bag yellow onions

1 zucchini

3 oranges

2 avocados

1 bunch cilantro

2 tomatoes S

3 limes

1 lemon

1 lb sugar snaps

1 shallot

1 pkg bibb lettuce

 

Meat/Protein

2-3 lbs bone-in or boneless chicken thighs S

1 lb tuna steaks S

2 pkg Hillshire Farm smoked sausage S

 

Dairy/Eggs

1 dozen eggs

 

Grains/Nuts/Dried Fruit/Pasta

2 cups farro (1 small pkg)

1 pkg pearl or regular couscous

1 pkg raisins

1 cup almonds or pine nuts

1 bag French lentils

 

Canned Goods & Non-Perishables

3 quarts chicken stock

1 quart vegetable broth (or just use water)

2 28-oz can fire-roasted tomatoes S

1 small can fire-roasted tomatoes S

1 can cannellini beans

1 can sweet corn

1 can spicy black beans

1 can chipotles in adobo sauce

 

Frozen Items

None this week

 

________________________________________________________________________

 

Weekly Meal Plan Recipes

MAINS

 

MAIN 1 Chicken & Roasted Fennel

2-3 lbs bone-in or boneless chicken thighs S

1-2 tsp salt & pepper

1 Tbsp olive oil

2 cups farro

3 carrots, sliced into rounds on the bias

4 stalks celery, sliced into rounds on the bias

2 bulbs fennel, sliced into slivers

1 quart chicken stock

Process:

 

• Preheat oven to 425 F.

• Sprinkle chicken with salt, pepper and olive oil and place in a baking dish.

• Place in the oven for 20 minutes.

• Scatter farro, carrots, celery and fennel around chicken in dish and pour in stock.

• Cook until chicken is golden brown and fennel is soft and caramelized slightly.  Farro should be al dente and slightly fluffy.  *Add more liquid as needed during cooking to prevent burning.

 

 

MAIN 2 Poached Tuna in Smoky Tomato Broth & Moroccan Couscous

1 28 oz can fire-roasted tomatoes S

4 cloves garlic

1 tsp salt (smoked or regular)

1 pinch red pepper flakes

1 lb tuna steaks S

1 pkg pearl or regular couscous, whatever you like/already have on hand

1 yellow onion, diced

1 Tbsp paprika

1 Tbsp cumin

1 tsp garlic powder

1/2 cup golden raisins

1 can cannellini beans

1 quart chicken stock

1 cup toasted almonds or pinenuts

Process:

 

• Bring tomatoes and garlic to a boil in a large saucepan.

• In a separate medium saucepan, combine couscous, onion, paprika, cumin, garlic powder and oil and saute over medium heat for 5 minutes or until couscous is toasted slightly, but not burned.

• Add raisins, chickpeas and stock and bring to a boil, then cover and remove from heat.

• While couscous is cooking, add tuna medallions to tomato and garlic and season with a sprinkling of salt and pepper.

• Poach fish until opaque and flaky when inserted with a fork.

• Fluff couscous with a fork.

• Serve fish and tomato sauce over couscous and top with toasted almonds or pinenuts.

 

 

MAIN 3 Smoked Sausage & Lentil Ragout *vegan sausages can be substituted

2 pkg Hillshire Farm smoked sausage S

1 yellow onion, sliced

1 Tbsp olive oil

½ bag French lentils

1 small can fire-roasted tomatoes S

2 carrots, chopped

3 stalks celery, chopped

1 zucchini, chopped

2 cups broth

Process:

 

• Brown the smoked sausages in a large high-edged skillet or stock pot with onion and oil.

• Add lentils, tomatoes, carrots, celery, zucchini and broth.

• Bring to a boil and reduce liquid until thickened.  Season with salt and pepper to taste.

• Serve over rice or alone with torn basil on top.  Have any leftover greens?  Throw them in just before serving to wilt and add a little extra green to you plate!

 

 

SIDES

 

SIDE 1 Sweet Corn & Avocado Salad

1 can sweet corn, drained (or fresh sweet corn)

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped S

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

Process:

 

• Combine corn, black beans, avocados, cilantro, tomatoes, lime juice, salt and chopped chipotle if using.

• Taste and adjust seasonings as necessary.

• Serve cold.

 

 

BONUS SIDE Citrus Sugar Snap Salad

1 lb sugar snap peas, sliced in half lengthwise

2 oranges, 1 zested & juiced, 1 peeled and cut into segments

1 lemon, juiced

1 shallot, minced

1 Tbsp honey

2 tsp toasted sesame oil

1 tsp soy sauce

1 pkg bibb lettuce or baby bibb lettuce

Process:

 

• Toss sliced sugar snaps with orange zest and juice + orange segments, lemon juice, shallot, honey, sesame oil and soy sauce.

• Serve over a bed of bibb lettuce.

 

 

SOUP

 

Moroccan Lentil

1 yellow onion, chopped

6 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

1 28-oz can fire-roasted tomatoes

1 Tbsp each cumin & paprika

½ bag French lentils

1 chipotle in adobo sauce, left whole

1 quart water or vegetable broth

1 tsp soy sauce, or to taste

*Leftover smoked sausage to top S

Process:

 

• In a large stock pot saute onion, garlic, carrots and celery in olive oil for 5 minutes.  

• Add spices and cook for another 5 minutes.

• Add tomatoes, rinsing out the can with water and adding that, too.

• Add lentils, chipotle, water or broth and bring to a boil.

• Reduce to a simmer and cook until the consistency of chili.

• Taste and add soy sauce as needed.

• Serve with leftover smoked sausage on top if desired.

 

 

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Mini Meal Plan

Harris Teeter

July 12th – 18th

This list is based on Sale & Coupon items for the week of July 12th – 18th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.  

It is necessary that you download the Harris Teeter App and install it in order to use coupons (and double check what’s on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Mains

MAIN 1 Bronzed Cod with Garlicky Brussels Sprouts Sauté

1-2 lb cod fillets S

2 Tbsp Creole seasoning

4 Tbsp unsalted butter, divided

2 Tbsp olive oil, divided

8 cloves garlic

2 pkg Green Giant shaved Brussels sprouts S

2 lemons

Reminiscent of a fine fish dish at any great restaurant…who needs to spend $26/plate when you can spend less than that on a meal to feed the whole family???  Pre-shaved Brussels sprouts make this dish come together so quickly.  We know you’re going to love it!

MAIN 2 Braised Chicken with Tomatoes & Mushrooms

2 lbs boneless chicken thighs @$2.77/lb S or HT boneless chicken breasts @$2.97/lb S or 1-2 lbs chicken drumsticks or thighs (bone-in) @$0.99/lb

½ cup flour or cornstarch

1 Tbsp olive oil

1 Tbsp unsalted butter

2 yellow onions S

4 cloves garlic

2 lbs bunch tomatoes on the vine S

2 pkg sliced HT mushrooms S

½ cup white wine (dry table wine will do)

2 tsp white vinegar

2 cups chicken or vegetable stock (or more if needed)

½ pkg basil

A favorite of Lynsie’s to both cook and teach in her Italian cooking classes, we know you’ll make this once and never stop.  Use cornstarch if you have a gluten allergy but otherwise enjoy the broad range of flavors that really meld together at the end.

MAIN 3 Pineapple Rice with Tofu Fries

2 cups rice

1 block extra-firm tofu

1-2 whole pineapples S

1 pkg green beans (organic or conventional) S

1 pkg mini carrots S

1 red onion S

2 cloves garlic

1 2-inch piece fresh ginger

1 pkg shiitake mushrooms S

1 pkg sweet corn (fresh) S or 1 pkg frozen corn

What is it with restaurant-inspired meals this week?  This one reminds us of our favorite Thai joint.  Plus we’ve even thrown in some extra veggies to make you feel good inside.  Enjoy this plant-based treat!

Sides

SIDE 1 Baked Macaroni & Cheese with Cheddar & Smoked Gouda

1 pkg regular or gluten-free elbow macaroni

1 yellow onion

2 Tbsp butter

2 Tbsp olive oil, divided

½ cup flour or cornstarch

1 quart whole milk (or nut milk if vegan-choose unflavored and unsweetened)

1 pkg Kraft shredded cheddar cheese S

1 pkg smoked gouda (you’ll use about a cup)

½ cup panko

This recipe will make enough for sides throughout the week + lunches!  We suggest frying up leftover mac and cheese squares and enjoying them with a light salad…or come on: just by themselves would be fine, too!

BONUS SIDE Watermelon Salad with Shaved Cucumbers & Corn *Feta optional

½ pkg Athenos traditional feta S  *optional

1 Farmers Market whole seedless watermelon S

2 English cucumbers

2 ears fresh corn S

1 lemon

2 Tbsp honey

The presentation on this salad is so pretty you’ll want to reserve this recipe for special occasions!  The flavors aren’t bad either 😉

SOUP: Broccoli Cheddar Soup in a Bread Bowl

2 yellow onions

4 cloves garlic

2 Tbsp unsalted butter

4 stalks celery

1 cup shredded carrots

2 quarts chicken stock or vegetable stock

1 bag Farmers Market white potatoes (use 2)

1 bunch broccoli (2/$5) S

1 bunch kale S

1 pkg Kraft shredded cheddar cheese S

1-2 loaves Band of Bakers harvest bread S or 1-2 loaves LaBrea sourdough bread

Warm, comforting and serving inside a loaf of bread!  What’s there not to love?  Learn how to easily make your own broccoli cheddar soup this week.

Breakfast

Overnight Oats (oatmeal, dried fruit, nuts, flax seeds, chia seeds)

Smoothies (frozen or fresh fruit, plain whole milk yogurt, spinach, coconut water)

Eggs & Bacon

Lunch

BLT’s, Ham Sandwiches

Soup

Salad

Snacks

Fruit

Cheese & Crackers

Tortilla Chips & Dip

Carrots, Celery & Hummus

________________________________________________________________________

Pantry Staples

Creole Seasoning

Unsalted Butter

Olive Oil

Vegetable Oil

Honey

Apple Cider Vinegar

Soy Sauce

Red Pepper Flakes

Salt

Pepper

Flour or Cornstarch

White Wine (dry table wine)

White Vinegar

Chicken or Vegetable Stock (4 quarts)

Rice

Fresh Ginger

Balsamic Reduction (Syrup)

Whole Milk

Panko Breadcrumbs

Honey

Shopping List by Department

Produce

1 bag whole peeled garlic

2 pkg Green Giant shaved Brussels sprouts S

3 lemons

1 bag yellow onions

2 lbs bunch tomatoes on the vine S

2 pkg HT sliced mushrooms S

1 pkg fresh basil

1-2 whole pineapples S

1 pkg green beans S

1 pkg mini carrots S

1 red onion S

1 hand fresh ginger

1 pkg shiitake mushrooms S

1 pkg (4) sweet corn (fresh) + see the Frozen Items section for a frozen options

2 white potatoes (or buy the bag) S

1 bunch broccoli S

1 bunch kale S

1 Farmers Market seedless watermelon S

2 English cucumbers

1 bunch celery

1 pkg shredded carrots (or shred your own mini carrots)

Meat/Protein

1-2 lbs cod fillets S

2 lbs boneless chicken thighs @2.77/lb or HT boneless chicken breasts @2.97/lb or 1-2 lbs chicken drumsticks or thighs (bone-in) @0.99/lb

1 block extra-firm tofu

Dairy/Eggs

1 pkg Athenos feta cheese S

1 quart whole milk

2 pkg Kraft shredded cheddar cheese S

1 pkg smoked gouda (to equal 1 cup)

Grains/Nuts/Dried Fruit

1 pkg regular or gluten-free elbow macaroni

1 pkg panko breadcrumbs

1-2 loaves Band of Bakers harvest bread or LaBrea sourdough S

Canned Goods & Non-Perishables

4 quarts chicken or vegetable stock

Frozen Items

1 pkg frozen corn

________________________________________________________________________

Recipes

MAIN 1 Bronzed Cod with Garlicky Brussels Sprouts Sauté

1-2 lb cod fillets S

2 Tbsp Creole seasoning (plus 1 tsp salt mixed in if your seasoning mix does not contain salt)

4 Tbsp unsalted butter, divided

2 Tbsp olive oil, divided

8 cloves garlic, sliced

2 pkg Green Giant shaved Brussels sprouts S

2 lemons, cut into wedges

Process:

• Heat a skillet (cast-iron is preferred) over medium-high heat and add half the butter.  Swirl to coat and melt.
• Rub fish fillets on both sides with the seasoning mix (plus salt if your mix doesn’t have any) and add fish to the pan, making sure to work in batches if you have a lot–no crowding the pan here!
• Cook 4-6 minutes on each side, depending on the thickness of the fish fillets.  They should be flaky and opaque when done.
• Remove fish and let sit for 10 minutes.  Keep it covered loosely to keep warm.
• In the same pan, add the rest of the butter (if needed) plus the garlic and sauté for 3 minutes.
• Add the shaved Brussels sprouts and toss with the garlic.  Cook for 5 minutes until sprouts are tender and bright green and garlic is crispy.  Squeeze half a lemon on top and sprinkle with a touch of salt to finish.
• Serve with lemon wedges to garnish fish.

MAIN 2 Braised Chicken with Tomatoes & Mushrooms

2 lbs boneless chicken thighs @$2.77/lb S or HT boneless chicken breasts @$2.97/lb S or 1-2 lbs chicken drumsticks or thighs (bone-in) @$0.99/lb

½ cup flour or cornstarch

1 tsp each salt and pepper

1 Tbsp olive oil

1 Tbsp unsalted butter

2 yellow onions S, sliced thinly

4 cloves garlic, sliced thinly

2 lbs bunch tomatoes on the vine S, chopped

2 pkg sliced HT mushrooms S

½ cup white wine (dry table wine will do)

2 tsp white vinegar

2 cups chicken or vegetable stock (or more if needed)

½ pkg basil, leaves torn

Process:

• Heat oil and butter together in a skillet over medium-high heat for 3 minutes.
• On a large plate, mix flour or cornstarch with salt and pepper.
• Dredge chicken pieces on both sides until covered and then tap lightly to remove any extra breading.
• Work in batches to cook chicken, browning on both sides (but not cooking through) and when all chicken is done, remove it to a plate for a few minutes while you work with the other ingredients:
• To the still hot pan (don’t turn off your burner) add the onions and garlic and sauté until softened, for 5 minutes.
• Add mushrooms and stir, cooking 5 minutes more.  Add a little bit of water if needed to break up any cooked on bits (deglaze the pan).
• Add chicken back to pan, top with tomatoes, white wine, vinegar and chicken stock and cover.  Reduce the heat to medium-low and simmer for 20 minutes, or until sauce is reduced and chicken is cooked.
• Add torn basil to skillet, toss gently and serve hot.

MAIN 3 Pineapple Rice with Tofu Fries

2 cups rice

4 cups water

1 block extra-firm tofu, sliced into “fries”

2 Tbsp rice seasoning (found in the Asian section)

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

4 Tbsp oil, divided

1-2 whole pineapples S, peeled, cored and cubed (or just buy pre-cut pineapple)

1 pkg green beans (organic or conventional) S, trimmed and left whole

1 pkg mini carrots S, left whole

1 red onion S, sliced into slivers

2 cloves garlic, sliced thinly

1 2-inch piece fresh ginger, grated or minced

1 pkg shiitake mushrooms S, sliced in half

1 pkg sweet corn (fresh) S or 1 pkg frozen corn

Process:

• Cook rice by bringing water to a boil with a pinch of salt.  Add rice, stir and cover.  Move onto the next step now but make sure to remove rice from heat when it is fluffy and has absorbed all the water.  Fluff with a fork and leave lid ajar to allow steam to escape, therefore creating less-gummy rice.
• Preheat oven to 375 F and slice tofu by make ⅛” slices crosswise.  Flip tofu on its side and repeat until you have “fries”.
• On a foil-lined baking sheet, toss tofu, rice seasoning, ginger, garlic powder, mustard powder with half of the oil.  Bake for 20-25 minutes or until crispy.  Resist the urge to move the tofu around too much.  If it sticks to the foil, wait 10 minutes then remove easily by peeling tofu back from foil as you lift it off of the pan.
• While tofu is baking, peel pineapple and slice off fruit around core in long pieces.  Discard core and cube remaining fruit.
• In a large wok (or even a soup pot), heat the rest of the oil over high heat and sauté green beans, carrots, red onion, garlic, ginger and mushrooms together for 8 minutes or until vivid in color and still slightly crunchy.
• Remove from heat, add corn + pineapple and toss to combine and heat corn and pineapple through.
• Serve vegetable stir-fry with tofu fries over rice.

Sides

SIDE 1 Baked Macaroni & Cheese with Cheddar & Smoked Gouda

1 pkg regular or gluten-free elbow macaroni

1 yellow onion, grated or minced

2 Tbsp butter

2 Tbsp olive oil, divided

½ cup flour or cornstarch

2-4 cups whole milk (or nut milk if vegan-choose unflavored and unsweetened)

1 pkg Kraft shredded cheddar cheese S

1 pkg smoked gouda, grated (use about 1 cup)

1 tsp salt, divided

½ cup panko

Process:

• Cook pasta according to package instructions minus 1 minute.  Drain and pour into a baking dish.
• Preheat oven to 350 F.
• In a large skillet, cook onion with butter and half the olive oil over medium heat.  Add the flour or cornstarch after 5 minutes and cook for 2 minutes more.
• Add milk, little by little at first, making sure to whisk after each addition to prevent lumps and create a smooth sauce.
• Add cheese and whisk to combine and melt.  Add salt, taste and adjust accordingly.
• Remove from heat and pour into the baking dish over pasta, mixing gently to combine.
• In a small bowl, mix panko with the rest of the salt and oil.  Sprinkle over top of mac and cheese in baking dish.
• Place in the oven and bake for 15-20 minutes or until further cooked and bubbling.
• Serve hot.

BONUS SIDE Watermelon Salad with Shaved Cucumbers & Corn *Feta optional

½ pkg Athenos traditional feta S  *optional

1 Farmers Market whole seedless watermelon, skin removed and sliced into rectangular wedges 2” x 4” (see notes below for process)

2 English cucumbers, shaved into ribbons

2 ears fresh corn S, kernels removed

1 lemon, halved

2 Tbsp honey

Process:

• Begin by slicing watermelon: cut in half around the radius of the fruit.  Stand each half up on its cut side and make ¼ “ slices down.  Lay each long slice down on its side, cut off the peel and slice into rectangles roughly the size listed above.
• Lay melon rectangles on a platter and top with cucumber ribbons.  You can easily make the cucumber ribbons by peel them with a vegetable peeler or slicing lengthwise by hand.
• Cut off raw corn kernels with a knife and sprinkle on top of cucumber and melon.
• Add a squeeze of lemon juice and a drizzle of honey to each stack and serve cold.  Top with feta crumbles if desired.*

*This sounds fancy but we just like this presentation for the visual appeal!  You can always just cube the melon and cucumber and make the salad similar to the one here.

SOUP: Broccoli Cheddar Soup in a Bread Bowl

2 yellow onions, chopped

4 cloves garlic, sliced

2 Tbsp unsalted butter

½ cup flour or cornstarch

4 stalks celery, chopped

1 cup shredded carrots

2 quarts chicken stock or vegetable stock

1 bag Farmers Market white potatoes (use 2), cubed

1 bunch broccoli (2/$5) S, halved (1 half cut into florets)

1 bunch kale S, ribs removed and leaves torn

1 pkg Kraft shredded cheddar cheese S or vegan cheese substitute

1-2 loaves Band of Bakers harvest bread S or 1-2 loaves LaBrea sourdough bread

Process:

• Cook onions and garlic in butter for 5 minutes.
• Add flour or cornstarch and cook for 2 minutes more.
• Add celery, carrots and 2 cups chicken or vegetable stock, stirring quickly to incorporate and prevent lumps.
• Add the rest of the stock and the potatoes.  Bring to a boil and reduce to a simmer, cooking until potatoes are tender.  While the potatoes are cooking, scoop out the inside of the bread loaf (leaving 1-2 inches of bread all the way around “bowl”, making sure not to puncture the bottom).
• After potatoes are cooked, add half the broccoli and the kale and cook for 5 minutes.
• Place everything in a blender and purée until smooth.
• Add back to the pot and throw in the rest of the broccoli and cheese.  Cook until cheese is melted and incorporated and serve hot in the bread bowl(s).

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Hey there!  Just a quick note… Vie has been going strong for almost a year now and we are taking the upcoming holiday week to give our team a nice little vacation.  While we are enjoying putting our toes in the sand, we want you to enjoy this Independence Day-inspired meal plan.  It’s the same across the board with all of our stores but feel free to mix and match with old plans and utilize sale items at all stores.  We will be throwing up another plan on our front page for the rest of next week before HQ closes so you’ll have some new recipes to play around with after the 4th.  As always, thank you for being a Vie subscriber and supporter.  We are hundreds strong and couldn’t be here without you!!!

xo, Lynsie & the Vie Team

 

Mini Meal Plan

June 28th – July 4th

 

This list is based on Sale items for the week of June 28th – July 4th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!  Also, download your favorite store’s app for additional savings and to use coupons.

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

Weekly Meal Plan

(Shopping List by Meal)

 

MAINS

 

MAIN 1  Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons

4 cloves garlic

1 red onion

1-2 bunches asparagus

2 tsp salt & pepper, divided

 

Good for the grill or the oven, this grilled chicken is bursting with lemon flavor that pairs oh-so-nicely with the charred taste of the asparagus.  Keep leftovers for cold chicken salads or add to your favorite lunch-time grain bowl.

 

MAIN 2  Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken *use a block of crumbled extra-firm tofu here in place of chicken and add a binding ingredient, like vegenaise, to hold the ingredients together.

1 bottle hoisin sauce

4 Tbsp fresh ginger, divided

3 cloves garlic

1 can bamboo shoots

1 can water chestnuts

2 English cucumbers

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

 

The ground chicken keeps this dish light and absorbs all of the aromatic flavors from the sweet hoisin sauce, ginger and garlic.  This is a new way to enjoy a burger this summer, for sure!

 

MAIN 3  Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion

4 Tbsp unsalted butter or vegetable oil

4 Tbsp flour or cornstarch*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

2-4 cups milk*

3 local red tomatoes

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

 

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

 

Every now and then we deserve to get a little indulgent.  After all, this week’s menu is full of healthy and light dishes so why not throw in something slightly sinful.  The bonus here is that you’ll learn to make homemade mac and cheese, which we all know just tastes better.

 

SIDES

 

SIDE 1  Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread.  Use the bread on sale this week!) or buy bagged croutons in the grocery/ bakery department

1 bottle blue cheese dressing

 

What a winner!  A nice change up in the Cobb Salad department.  Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well.   (Blue cheese dressing is in your shopping list but feel free to get whatever you like!)

 

BONUS SIDE   Red, White & Blue Fruit Salad

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

 

This is the perfect salad to enjoy on the 4th surrounded by family and friends.  Make as much or as little as you like and if you’re not eating a plant-based diet, top it with some healthy whipped cream + Greek yogurt mix.

 

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

 

Our new favorite summer chili, this recipe is great for bringing to a BBQ or topping on your favorite burger or hot dog!  Enjoy the summer and make this again and again, and if you like, follow the link in the recipe to learn how to save even more money and make your beans from scratch.

 

_________________________________________________________________

Pantry Staples

Salt

Pepper

Hoisin Sauce

Rice Vinegar

Toasted Sesame Oil

Soy Sauce

Mirin

Honey or Agave

Sesame Seeds

Unsalted Butter

Vegetable Oil

Olive Oil

Flour or Cornstarch

Milk *use nut milk, unflavored and unsweetened, if needed

Truffle Oil or Truffled Sea Salt

Cumin

Chili Powder

Garlic Powder

Paprika

Oregano

 

Shopping List By Department

 

Produce

3 lemons

1 bag peeled garlic

1 red onion

1-2 bunches asparagus

1 hand fresh ginger

2 English cucumbers

1 bag yellow onions

2 lbs ripe tomatoes

2 bunches kale

3 avocados

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

1 bunch radishes *optional for soup

 

Meat/Protein

1-2 pkg chicken drumsticks

2 lbs ground chicken *if vegan, pick up a block of extra-firm tofu

1 pkg bacon *optional for salad

1 lb ground beef *optional for the chili

 

Dairy/Eggs

1 block white cheddar cheese (3 cups worth once grated) *use vegan cheese if needed

1 dozen eggs

1 pkg blue cheese crumbles

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

½ cup parmesan, grated

1 pkg queso fresco *optional garnish for soup

 

Grains/Dried Fruit/Nuts

1 pkg whole wheat hamburger buns

1 box elbow macaroni

1 loaf stale bread or 1 pkg pre-made croutons

1 bag tortilla chips *optional for soup

 

Canned Goods & Non-Perishables

1 bottle hoisin sauce

1 can bamboo shoots

1 can water chestnuts

1 bottle truffle oil (or 2 tsp truffled sea salt)

1 bottle blue cheese dressing

1 small can fire roasted or chopped tomatoes

3 cans small red beans (like kidney) or 1 bag dried rosada (pink) beans

 

Frozen Items

none

 

_________________________________________________________________

MAINS

 

MAIN 1  Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons, sliced in half, divided and half juiced

1 Tbsp olive oil

4 cloves garlic, sliced thinly

½ red onion, sliced into thin rounds

1-2 bunches asparagus, trimmed

2 tsp salt & pepper, divided

 

Process:

 

• In a large plastic bag or container, toss chicken with lemon juice, olive oil, garlic and red onion.  Add half the salt and pepper.  Allow to marinate for at least 20 minutes or overnight.

• Preheat grill or oven and cook chicken with marinade, garlic, onion and the rest of the lemon halves slowly (at around 300 F) for an hour or so or until cooked through and the meat is pulling away from the bone.

• For the last 10 minutes of cooking, add asparagus (if cooking in oven, scatter around chicken.  If grilling, toss in oil before cooking) and add the rest of the salt and pepper.

• Serve everything with charred lemon halves and squeeze juice on as desired.

 

 

MAIN 2  Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken *use a block of crumbled extra-firm tofu here in place of chicken and add a binding ingredient, like vegenaise, to hold the ingredients together.

½ cup hoisin sauce

4 Tbsp fresh ginger, divided and grated or minced

3 cloves garlic, minced

1 can bamboo shoots, chopped

1 can water chestnuts, chopped

2 English cucumbers, sliced paper thin

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

More hoisin on top of burger patties if desired

 

Process:

 

• In a large bowl mix together ground chicken, hoisin, half of the ginger, garlic, bamboo shoots and water chestnuts (use your hands!).

• In the oven, griddle or grill, cook burgers through.  While burgers are cooking (6-8 minutes per side), make slaw:

• Combine the other half of the ginger with the cucumber slices, rice vinegar, toasted sesame oil, soy sauce, mirin, honey or agave and sesame seeds.  Taste and adjust seasoning as needed.

• Toast hamburger buns and serve topped with slaw and more hoisin as desired.

 

 

MAIN 3  Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion, grated or diced

4 Tbsp unsalted butter or vegetable oil + 1 Tbsp of either

4 Tbsp flour or cornstarch*

2-4 cups milk*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

3 local red tomatoes, chopped & seeds removed

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

 

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

 

Process:

 

• Cook macaroni according to package instructions minus 2 minutes.  Make sure to drain and reserve 1 cup cooking liquid.  Toss macaroni in 1 Tbsp oil or butter to prevent sticking.

• Preheat oven to 350 F.

• In a large skillet, saute onions in butter for 5 minutes.

• Add flour or cornstarch and stir well with a wooden spoon to combine.  Cook for 2 minutes.

• Add milk, 1 cup at a time until lump-free and thick.

• Add cheese and stir to combine.

• Thin with more milk and/or cooking water as needed and toss with macaroni, salt and pepper.

• Pour into an oiled baking dish, top with tomatoes.

• Bake uncovered for 20 minutes or until bubbling.

• Remove from oven, drizzle with truffle oil and serve hot.

 

 

SIDES

 

SIDE 1  Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread.  Use the bread on sale this week!) or buy bagged croutons in the grocery or bakery department.

 

Process:

 

• Combine red onion and kale.

• Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with your favorite salad dressing.  (Blue Cheese dressing is in your shopping list but feel free to get whatever you like!)

 

 

BONUS SIDE   Red, White & Blue Fruit Salad

2 pkg strawberries, cleaned, hulled and sliced in half

1 pkg raspberries, rinsed

1 lb nectarines, pitted and sliced

2 pkg blueberries, rinsed

1 pkg blackberries, rinsed

1 pint heavy whipping cream, whipped

1 pkg vanilla-flavored Greek yogurt

 

Process:

 

• Combine all prepped fruit in a large bowl, and depending on ripeness, add 1 Tbsp sugar if desired.

• In a large mixing bowl, whip cream until stiff and fold in Greek yogurt until mixed well.

• Serve fruit salad with a dollop of cream/yogurt mixture.

 

 

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

 

Process:

 

• Saute onion and beef together until browned, about 10 minutes, with spices.

• Add tomatoes, water and beans and cook over medium heat until thickened, about 25 minutes.

• Taste, adjust seasonings if needed.

• Serve with desired garnishes.

 

 

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Mini Meal Plan

Harris Teeter

June 21st – June 27th

 

This list is based on Sale items for the week of June 21st – June 27th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

 

 

Weekly Meal Plan

(Shopping List by Meal)

 

 

MAINS

 

MAIN 1 Gourmet Mushroom Burgers

2 pkg whole button mushrooms S

2 tsp garlic powder S

1 tsp each salt and pepper

1-2 lbs 80% lean ground beef S

1 pkg cheddar cheese, whole S

½ bottle BBQ sauce S

1 vidalia onion, sliced into rounds S

1-2 pkg brioche hamburger rolls S

 

This is your burger for the summer!  Who needs a fancy gourmet restaurant joint when you can dine at home and eat like this?!?  Save this one for guests or on the weekend if you can, because it’s a meal that the whole family can help to bring together.

 

MAIN 2 Tuna with Pineapple Salsa and Grilled Peaches

1 can chopped pineapple S

1 jar medium peach salsa S

½ bunch cilantro, rinsed and chopped

1-2 lbs tuna steaks S

2 tsp soy sauce

1 tsp mirin

1 tsp agave or honey

4 peaches, halved and pits removed S

 

It’s lovely when you can have a dinner that’s great hot or cold!  This one comes together in no time and will really fit the bill in terms of flavor!

 

MAIN 3 Tofu Steaks with Asian Chopped Salad

1 block extra-firm tofu, sliced in 1/2 “ slices lengthwise (to end up with 4 “steaks”, then sliced diagonally in half for 8 triangle-shaped “steaks”

⅓ cup balsamic vinegar

⅓ cup agave

1 Tbsp soy sauce

2 Tbsp sesame seeds, toasted

1 bag HT Asian chopped salad S

2 oranges, cut into wedges

 

Tofu steaks cut like this are great because they are so fun!  Somehow topping pretty triangles on Asian salad just seems right and it’s just what you’re looking for if you desire something light and cooling in the summer months.

 

 

SIDES

 

SIDE 1 Fruit Salad Bowls

2 cantaloupes S

1 pkg strawberries, hulled and sliced in half S

1 pkg blackberries, washed S

1 pkg blueberries, washed S

1 watermelon, skin removed and cubed S

 

We thought we’d have fun in the sides department this week and offer something that’s a little flirty.  Carefully remove your melon pieces and reserve the skins to use as bowls!

 

BONUS SIDE Green Bean, Corn & Basil Salad

1 lb green beans, trimmed S

1 pkg fresh corn, husked S

1 vidalia onion, chopped S

1 can kalamata or black olives, pitted S

1 yellow bell pepper, stem and seeds removed and chopped S

1 bunch basil

¼ cup balsamic vinegar

1 pinch red pepper flakes

1/2-1 tsp salt

 

We love this salad and have used it a few times throughout our first year here at Vie!  It’s light, tangy, easy to put together and gets better after a few days in the fridge!

 

SOUP: Cabbage & Sausage Soup

1 pkg sweet Italian sausage, casings removed *optional

2 vidalia onions, chopped

6 cloves garlic, chopped

2 carrots, chopped (baby carrots can be chopped and used)

4 stalks celery, chopped

1 pinch red pepper flakes

1 pinch allspice

1 tsp caraway seeds

1 red bell pepper, stem and seeds removed and chopped

¾ green cabbage, shredded

1-2 quarts vegetable stock (or water)

1 bunch basil, leaves torn

 

This is a fantastic way to use up the rest of that green cabbage and it is so healthy!  Try with or without the sausage, and remember–use this one for lunches throughout the week.

 

Breakfast

Fresh fruit (see list below for sale items)

Bagged spinach (for smoothies)

Yogurt

Eggs, sausage, bacon

Bread (baguettes are on sale, B1G1)

 

We love smoothies and throwing together some fresh or frozen fruit, spinach, yogurt and coconut water (or almond milk) is super easy for mornings on the go!  Of course, if you’re wanting something slightly more filling, try frying up some sunny-side eggs with sausage or bacon, which is always on sale at HT.

 

Lunch

Baguette sandwiches with deli meat and sliced cheese

Frittata with leftover vegetables

 

We love a good old grilled cheese or deli sandwich for lunch at Vie, but feel free to get creative with leftovers and throw together vegetables and eggs for an easy and quick frittata.

 

Snacks

Crostini and cheese

Hummus and carrots (as well as other on-sale vegetables like broccoli)

Fresh fruit

 

Snacking light is a great way to satiate that mid-afternoon tummy rumbling without spoiling dinner.  Noshing on fresh fruit or vegetables is easy this week since there is so much on sale!

 

__________________________________________________

Pantry Staples

 

BBQ Sauce (or purchase one on sale from the list below)

Garlic Powder

Salt

Pepper

Soy Sauce

Mirin

Agave or Honey

Balsamic Vinegar

Sesame Seeds

Kalamata or Black Olives

Red Pepper Flakes

Allspice

Caraway Seeds

Vegetable Stock

 

Shopping List by Department

 

Produce

2 pkg whole button mushrooms S

1 bag vidalia onions S

1 bunch cilantro

4 peaches S

1 bag HT Asian chopped salad S

2 oranges

2 cantaloupes S

1 pkg strawberries S

1 pkg blackberries S

1 pkg blueberries S

1 watermelon S

1 lb green beans S

1 pkg fresh corn S

1 bunch basil

1 yellow bell pepper S

1 red bell pepper S

1 bag whole peeled garlic S

1 1-lb bag carrots (or use baby carrots) S

1 bunch celery

1 green cabbage (organic S or conventional S)

 

Meat/Protein

1-2 lbs 80% lean ground beef S

1-2 lbs tuna steaks S

1 block extra-firm tofu

1 pkg sweet Italian sausage S

 

Dairy/Eggs

1 pkg whole cheddar cheese S

 

Grains/Nuts/Dried Fruit

1 pkg brioche hamburger buns S

 

Canned Goods & Non-Perishables

1 bottle BBQ sauce (Kinder’s organic S or Heinz S)

1 can chopped pineapple S

1 jar medium salsa (peach if available) S

1 can kalamata or black olives S

1-2 quarts vegetable stock

 

Frozen Items

Frozen fruit for smoothies *breakfast

__________________________________________________

 

MAINS

 

MAIN 1 Gourmet Mushroom Burgers

2 pkg whole button mushrooms S

2 tsp garlic powder S

1 tsp each salt and pepper

1-2 lbs ground beef S

2 Tbsp dried onion, ½ fresh onion, diced or 2 tsp powdered onion

1 pkg cheddar cheese, whole S

½ bottle BBQ sauce S

1 vidalia onion, sliced into rounds S

1-2 pkg brioche hamburger rolls S

 

Process:

 

• Mix onion with ground beef, worcestershire sauce and set aside for flavors to merry at room temp (if cooking straight away).

• In a skillet, cook mushrooms and garlic in olive oil until softened.

• Cook burgers to desired doneness, top with cheddar to cheese to melt and serve on toasted brioche buns with mushrooms, BBQ sauce, avocado and lettuce.

 

 

MAIN 2 Tuna with Pineapple Salsa and Grilled Peaches

1 can chopped pineapple S

1 jar medium peach salsa S

½ bunch cilantro, rinsed and chopped

1-2 lbs tuna steaks S

2 tsp soy sauce

1 tsp mirin

1 tsp agave or honey

4 peaches, halved and pits removed S

 

Process:

 

• Combine in a bowl the can chopped pineapple (no need to drain), the jar of peach salsa (or any regular salsa) and cilantro.  Set aside.

• In a large plastic bag, add tuna, soy sauce, mirin, and agave or honey.  Marinate for at least 20 minutes.

• Heat a large grill pan over medium-high heat when ready to cook tuna (or heat up a grill) and remove tuna from marinade.  Grill for 4-6 minutes on each side depending on thickness.  Remove and let rest for 10 minutes while you cook peaches.

• Add halved peaches to grill and cook for five minutes.

 

 

 

MAIN 3 Tofu Steaks with Asian Chopped Salad

1 block extra-firm tofu, sliced in 1/2 “ slices lengthwise (to end up with 4 “steaks”, then sliced diagonally in half for 8 triangle-shaped “steaks”

2 Tbsp sesame oil or coconut oil (melted)

⅓ cup balsamic vinegar

⅓ cup agave

1 Tbsp soy sauce

2 Tbsp sesame seeds, toasted

1 bag HT Asian chopped salad S

2 oranges, cut into wedges

 

Process:

 

• Preheat oven to 375 F.

• Oil a large baking dish and evenly place tofu steaks on the bottom.

• Mix balsamic, agave and soy together and use a few Tablespoons to drizzle over tofu.

• Top with sesame seeds and bake for 20 minutes.

• Serve over the Asian chopped salad and garnish with orange wedges, making sure to squeeze juice over salad as you go.

 

 

 

SIDES

 

SIDE 1 Fruit Salad Bowls

2 cantaloupes S

1 pkg strawberries, hulled and sliced in half S

1 pkg blackberries, washed S

1 pkg blueberries, washed S

1 watermelon, skin removed and cubed S

 

Process:

 

• Slice each cantaloupe in half and remove fruit from middle, making sure to leave a border of ½ inch around perimeter to help give the “bowl” stability.

• Slice or cube melon pieces into bite-sized morsels and toss with strawberries, blackberries, blueberries and watermelon.

• Pour fruit salad back into melon “bowls” and serve throughout the week, keeping tightly covered with plastic in between meals.

 

 

 

BONUS SIDE Green Bean, Corn & Basil Salad

1 lb green beans, trimmed S

1 pkg fresh corn, husked S

1 vidalia onion, chopped S

1 can kalamata or black olives, pitted S

1 yellow bell pepper, stem and seeds removed and chopped S

1 bunch basil

¼ cup balsamic vinegar

2 Tbsp olive oil

1 pinch red pepper flakes

1/2-1 tsp salt

 

Process:

 

• Bring an inch of salted water to a boil over high heat.  Add trimmed green beans, cover and set a timer for 4 minutes.

• Once cooked and bright green (blanched), drain off hot water and soak green beans in an ice water bath to arrest cooking.

• In a large bowl, combine green beans with fresh corn kernels (sliced off of cob), chopped vidalia onion, olives, yellow bell pepper, basil, balsamic, olive oil, red pepper flakes and salt.  Taste, adjust seasonings as necessary and serve cold or at room temperature.

 

 

SOUP: Cabbage & Sausage Soup

1 pkg sweet Italian sausage, casings removed *optional

2 vidalia onions, chopped

6 cloves garlic, chopped

2 carrots, chopped (baby carrots can be chopped and used)

4 stalks celery, chopped

1 pinch red pepper flakes

1 pinch allspice

1 tsp caraway seeds

1 Tbsp olive oil

1 red bell pepper, stem and seeds removed and chopped

¾ green cabbage, shredded

1-2 quarts vegetable stock (or water)

1 bunch basil, leaves torn

1-2 tsp salt and pepper, to taste

 

Process:

 

• In a large soup pot, brown sausage for 5 minutes.

• Add onions, garlic, carrots, celery, red pepper flakes, allspice and caraway seeds in olive oil and sweat for 10 minutes.

• Add red bell pepper, cabbage and vegetable stock.  Bring to a boil, reduce to a simmer and cook for 20-30 minutes.  Taste, adjust seasonings and serve with torn basil leaves.

 

 

 

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Mini Meal Plan

Harris Teeter

June 14th – 20th

 

This list is based on Sale items for the week of June 14th – 20th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

 

 

Weekly Meal Plan

(Shopping List by Meal)

 

 

MAINS

 

MAIN 1: Old Fashioned BBQ Chicken Dinner

1-2 pkg Harris Teeter fresh boneless chicken breast S

1 bottle HT BBQ sauce S or Kinder’s organic BBQ sauce S

5 Yukon gold potatoes

2 crowns broccoli S

1 lemon

2 Tbsp unsalted butter

2 cloves garlic, minced

1 bunch green onions

½-1 cup sour cream

½-1 tsp salt and pepper, as needed

 

One of my favorite things to make because of its simplicity.  There’s not a lot more comforting than a BBQ chicken dinner with mashed potatoes and steamed broccoli!

 

MAIN 2: Vegan Stuffed Bell Peppers with Black Beans, Cilantro and Lime

4 orange, yellow or red bell pepper mixture (your choice) 4/$5 S

2 cups brown rice, cooked (or any grain of your choosing)

2 cans black beans, rinsed and drained S

1 block extra firm tofu or tempeh, crumbled

½ bunch cilantro S

1 pkg fresh salsa S

3-4 limes, zested and juiced

1 Tbsp chili powder

1 Tbsp cumin

1 tsp garlic powder

1 tsp onion powder

1 tsp salt and pepper, to taste

 

I love stuffed peppers because they are so easy to make and as very tasty as part of a plant-based diet!  Add any other extra vegetables you like (sweet potato and corn come to mind) and enjoy playing around with the bright flavors!

 

MAIN 3: Green Goddess Rotisserie Chicken Salad

½-1 rotisserie chicken S, picked apart and chopped

1 pkg Arugula

2 Lemons, juiced

½ bunch Cilantro, washed

1 bunch Basil (about 1 cup)

1 8 oz container plain Chobani Greek yogurt S

4 cloves Garlic

3 tsp salt, divided

Water as needed

2 bunches Kale, ribs removed and chopped S

½ Red onion, sliced thinly

1 cucumber, sliced into finger-length/width pieces

¼ cup apple cider vinegar

2 Tbsp olive oil

2 tsp garlic powder

1 tsp sugar

1 pinch red pepper flakes

 

An old standby that’s great to throw together when rotisserie chickens are on sale!  The kale, cucumber and red onion offer up plenty of verdant punch and the green goddess dressing is one of the most popular recipes we offer!

 

SIDES

 

SIDE 1: Tahini Pasta Salad with Seasonal Vegetables

1 pkg small interestingly shaped pasta, like rotini (or go gluten-free with Pow! quinoa-based pasta S)

2 cloves garlic, minced

1 yellow onion, chopped

1 Tbsp olive oil

1 lemon, sliced in half and seeds removed

1 bunch parsley

2 Tbsp honey or pomegranate molasses if available

½ cup tahini

1 tsp each salt and pepper

1 bunch rosemary S

1 English cucumber S

2 vine-ripened tomatoes, sliced in half from top to bottom and quartered S

1 pkg arugula S

 

Steal the show.  Everyone loves this pasta dish, and it can be eaten hot or cold!  Play around with the noodle type and get something with a really fun shape!

 

BONUS SIDE Warm Boiled Potatoes with Shallot Dill Vinaigrette

1 bag Dutch creamer potatoes or baby red potatoes S

2 stalks celery, diced into pea-sized pieces

1 shallot, minced (2 Tbsp worth)

1 bunch dill

¼ cup apple cider vinegar

2 Tbsp HT mustard S

1 Tbsp olive oil

1-2 tsp salt & pepper, to taste

 

These don’t take a lot of hands-on time but they come together fast and are delicious.  Make extra vinaigrette and enjoy these as cold lunch leftovers over a bed of greens.

 

BONUS DESSERT!  Local Fruit Cobbler Bake

1 pkg strawberries, hulled and sliced in half

1 bunch rhubarb, leaves removed and sliced in ½ inch chunks

1 pint blackberries

2 cups flour, plus ½ cup more

1 Tbsp sugar, divided, plus ¼ cup more

1 tsp baking powder

1 tsp salt

1 stick butter, cubed and cold

 

I made this recently for friends and it is perfect in its simplicity.  The seasonal fruit can be whatever you desire, but it’s the biscuit topping that really steals the show!

 

SOUP: Roasted Corn with Red Pepper

5 ears Farmers Market sweet corn (5/$1) S

1 yellow onion, chopped

4 stalks celery, diced

1 red bell pepper, diced

1 can chopped green chiles

2 Yukon gold potatoes, washed and cubed into ½” pieces

1-2 quarts stock (MYO)

1 tsp each salt & pepper, to taste

1-2 cups half and half *optional

 

The sweet flavor of roasted corn with fill your house!  It’s also a beautiful soup to just look at: creamy corn, bright red bell peppers, green chiles, this will definitely be making its way into your repertoire!

 

BREAKFAST

HT cereal S

SImply OJ S

Fairlife milk S

Chobani Greek yogurt S

HT half and half S

Fresh blueberries (organic and conventional) S

HT frozen fruit S

Land O Lakes large brown eggs S

Dunkin’ Donuts coffee S

 

LUNCH

Boar’s Head Trio: 1 ½ lb total of maple ham, turkey and cheddar S

Toasted sunflower honey loaf from the bakery S

Packham pears S

Pink lady apples S

Red or black plumcots S

 

SNACK

Red cherries, large Farmers Market bag S

HT roasted almonds S

Cabot cheese S

Polly-O string cheese S

Organic petite carrots S

 

_________________________________________________________________

Pantry Staples

Salt

Pepper

Hot Sauce

Chili Powder

Cumin

Garlic Powder

Onion Powder

Olive Oil

Sugar

Red Pepper Flakes

Honey

Pomegranate Molasses *optional

Tahini

Apple Cider Vinegar

Mustard (HT brand on sale)

Anchovy Paste

All-Purpose Flour

Baking Powder

 

Shopping List by Department

 

Produce

1 bag Yukon gold potatoes

2 crowns broccoli S

1 bag lemons

1 bag whole peeled garlic

1 bunch green onions

1 bags Eat Smart vegetables: 1 with carrots and broccoli and 1 with broccoli and cauliflower

4 orange, yellow or red bell peppers, your choice 4/$5 S

1 red bell pepper S

1 bunch cilantro

1 bunch basil S

1 pkg fresh salsa

3-4 limes

2 pkg arugula

2 bunches kale S

1 red onion

2 English cucumbers S

1 bunch parsley

1 bunch rosemary S

2 vine-ripened tomatoes S

1 bag Dutch creamer potatoes OR baby red potatoes S

1 bunch celery

1 shallot

1 bunch dill

1 bag Farmers Market premium romaine chopped salad S or hearts S

1 pkg strawberries

1 bunch rhubarb

1 pint blackberries

5 ears Farmers Market sweet corn S

1 bag onions

 

 

Meat/Protein

1-2 pkg HT fresh boneless chicken breast

1 rotisserie chicken(s)

1 block extra firm tofu or tempeh

 

Dairy/Eggs

1 lb unsalted butter

1 pint sour cream

1-2 bags HT shredded monterey jack cheese S *optional for stuffed peppers

1 container plain Chobani Greek yogurt S

1 quart HT half and half S

 

Grains/Nuts/Dried Fruit

1 bag brown rice

2 cans black beans

1 pkg fun-shaped pasta (or use Pow! gluten-free)

 

Canned Goods & Non-Perishables

1 can chopped green chiles

1 bottle HT BBQ sauce S or Kinder’s organic BBQ sauce S

1 jar tahini

1 jar anchovies or anchovy paste

 

Frozen Items

None (unless you want frozen fruit for smoothies)

_________________________________________________________________

 

MAINS

 

MAIN 1: Old Fashioned BBQ Chicken Dinner

1-2 pkg Harris Teeter fresh boneless chicken breast S

1 bottle HT BBQ sauce S or Kinder’s organic BBQ sauce S

5 Yukon gold potatoes

2 crowns broccoli S

1 lemon, sliced into wedges

2 Tbsp unsalted butter

2 cloves garlic, minced

1 bunch green onions, chopped finely

½-1 cup sour cream

½-1 tsp salt and pepper, as needed

Process:

 

• Preheat oven to 350 F and season chicken with salt and pepper.

• Bake on a foil-lined baking sheet that is slightly oiled for 20 minutes, or until chicken is cooked through.

• While chicken is cooking, bring a pot of water to boil and cook potatoes.  Add a colander to the top of the pot above the cooking potatoes and throw in broccoli, making sure to submerge slightly if possible.  Cover and set a timer for 4 minutes, remove broccoli and continue cooking potatoes until soft.

• Drain potatoes and mash with butter, garlic, sour cream and salt/pepper and top with green onions.

• Serve chicken with BBQ sauce for dipping, broccoli with lemon wedges and mashed potatoes.

 

 

 

MAIN 2: Vegan Stuffed Bell Peppers with Black Beans, Cilantro and Lime

4 orange, yellow or red bell pepper mixture (your choice) 4/$5 S

2 cups brown rice, cooked (or any grain of your choosing)

2 cans black beans, rinsed and drained S

1 block extra firm tofu or tempeh, crumbled

1 bunch cilantro S, rinsed and chopped

1 pkg fresh salsa S

3-4 limes, zested and juiced

1 Tbsp chili powder

1 Tbsp cumin

1 tsp garlic powder

1 tsp onion powder

1 tsp salt and pepper, to taste

1-2 bags HT shredded monterey jack cheese S *optional for stuffed peppers

Process:

 

• Cook rice in 4 cups boiling, salted water (or use a rice cooker).  Prep ingredients while the rice cooks and set aside once done.

• Preheat oven to 375 F.

• Slice tops off of peppers and clean out insides.  Arrange on a foil-lined baking sheet, making sure to slice bottoms of peppers slightly so that they are even and able to stand upright.  Just make sure not to cut too far and cut into the peppers.

• In a large bowl, combine the rice, black beans, tofu or tempeh, cilantro, salsa, lime juice and spices.

• Fill each pepper to the brim, sprinkle lime zest on top (and cheese if desired) and add pepper top, making it fun by using a different color for each topper.

• Bake 30 minutes or until inside is hot and peppers are softened.

• Serve with hot sauce!

 

 

MAIN 3: Green Goddess Rotisserie Chicken Salad

½-1 rotisserie chicken S, picked apart and chopped

1 pkg Arugula

2 Lemons, juiced

½ bunch Cilantro, washed

1 bunch Basil (about 1 cup)

1 8 oz container plain Chobani Greek yogurt S

4 cloves Garlic

3 tsp salt, divided

Water as needed

2 bunches Kale, ribs removed and chopped S

½ Red onion, sliced thinly

1 cucumber, sliced into finger-length/width pieces

¼ cup apple cider vinegar

2 Tbsp olive oil

2 tsp garlic powder

1 tsp sugar

1 pinch red pepper flakes

Process:

 

• Pull apart chicken and cool until ready to use.

• Make Green Goddess Dressing by combining arugula, lemons, cilantro, basil, Greek yogurt, garlic and half of salt.  Puree and add water as needed to thin to the consistency of a smoothie.  Use ½-1 cup for this recipe and reserve the rest for use throughout the week.

• Make kale salad: chop kale into 1-inch pieces and toss in a large bowl with red onion, cider vinegar, olive oil, garlic powder, sugar and red pepper flakes.  Massage until wilted.

• Add cucumbers and serve with chicken tossed in Green Goddess Dressing over top.*

• *Make sure to only use enough Green Goddess Dressing to lightly dress the chicken.

 

 

 

SIDES

 

SIDE 1: Tahini Pasta Salad with Seasonal Vegetables

1 pkg small interestingly shaped pasta, like rotini (or go gluten-free with Pow! quinoa-based pasta S)

2 cloves garlic, whole

1 yellow onion, roughly chopped

1 Tbsp olive oil

1 lemon, sliced in half and seeds removed

1 bunch parsley

2 Tbsp honey or pomegranate molasses if available

½ cup tahini

1 tsp each salt and pepper

1 bunch rosemary S, leaves removed and chopped

1 English cucumber S, sliced into ½ inch rounds then quartered

2 vine-ripened tomatoes, sliced in half from top to bottom and quartered S

1 pkg arugula S

Process:

 

• Cook pasta per package instructions, minus 1 minute.

• While pasta is cooking, combine in a blender the following: garlic, onion, olive oil, lemon (whole), parsley, honey or pomegranate molasses, tahini and salt and pepper.

• Toss 1-2 cups sauce with warm pasta once it has been drained and add more sauce as needed.

• Top with fresh rosemary, cucumber, tomatoes and arugula and toss gently to combine.  Taste, adjust seasonings if needed and serve warm, at room temperature or cold.

 

 

BONUS SIDE Warm Boiled Potatoes with Shallot Dill Vinaigrette

1 bag Dutch creamer potatoes or baby red potatoes S

2 stalks celery, diced into pea-sized pieces

1 shallot, minced (2 Tbsp worth)

½-1 bunch dill, chopped

¼ cup apple cider vinegar

2 Tbsp HT mustard S

1 Tbsp olive oil

1-2 tsp salt & pepper, to taste

Process:

 

• Heat a large pot of water and cook potatoes.  Whisk cider vinegar, mustard and olive oil together and set aside.

• Drain and while still hot toss with celery, shallot, dill (start with ½ the bunch), cider vinegar, mustard and olive oil mixture.

• Add salt and pepper to taste and serve hot, garnished with extra dill if desired.

 

 

 

BONUS DESSERT!  Local Fruit Cobbler Bake

1 pkg strawberries, hulled and sliced in half

1 bunch rhubarb, leaves removed and sliced in ½ inch chunks

1 pint blackberries

2 cups flour, plus ½ cup more

1 Tbsp sugar, divided, plus ¼ cup more

1 tsp baking powder

1 tsp salt

2 sticks butter, cubed and cold, divided

½ cup-1 cup milk

Process:

 

• Preheat oven to 375 F.

• In a large bowl, toss together fruit with ½ cup flour and ¼ cup sugar.

• Pour into a large baking dish.

• Make biscuit topping: using your hands or a food processor, mix together the rest of the flour, half the sugar, baking powder and salt.

• Add butter and pulse or crumble until butter is coated in flour and pea-sized.

• Add milk, a little at a time, until mixture comes together.

• Spoon or crumble mixture over fruit OR roll out to a ½ inch thickness on a floured surface and cut circles to place on top.

• Sprinkle the last remaining sugar over the biscuits and bake for 30-45 minutes, or until biscuits are cooked through and fruit is bubbling.

 

 

SOUP: Roasted Corn with Red Pepper

5 ears Farmers Market sweet corn (5/$1) S

2 Tbsp vegetable oil, divided

1 yellow onion, chopped

4 stalks celery, diced

1 red bell pepper, diced

1 can chopped green chiles

2 Yukon gold potatoes, washed and cubed into ½” pieces

1-2 quarts stock (MYO)

1 tsp each salt & pepper, to taste

1-2 cups half and half *optional

Process:

 

• Begin by preheating oven to 400 F.

• Line a baking sheet with foil and use half the oil to coat corn.

• Roast corn until cooked through and slightly blackened, about 20 minutes.  Use this inactive time to prep your vegetables and bring a large pot of water (2 quarts) in an extra stock pot to a boil.  Add all trimmings from onions, celery, etc. to the pot and simmer.

• Remove and allow to cool for 10 minutes while you gather your prepped ingredients.

• Using a sharp knife, carefully chop off cooked corn kernels and add corn cobs to extra stock pot.

• In another soup pot, heat over medium and add the rest of the oil with the onion, celery and red bell pepper.  Saute for 10 minutes, stirring often.

• Add potatoes, corn and pour off stock to drain trimmings and reserve liquid.  Add 1 quart at first, then more as needed.

• Season with salt and pepper, simmer for 20 minutes or until potatoes are cooked.  Add half and half (if using) and serve.

 

 

BREAKFAST

HT cereal S

SImply OJ S

Fairlife milk S

Chobani Greek yogurt S

HT half and half S

Fresh blueberries (organic and conventional) S

HT frozen fruit S

Land O Lakes large brown eggs S

Dunkin’ Donuts coffee S

 

LUNCH

Boar’s Head Trio: 1 ½ lb total of maple ham, turkey and cheddar S

Toasted sunflower honey loaf from the bakery S

Packham pears S

Pink lady apples S

Red or black plumcots S

 

SNACK

Red cherries, large Farmers Market bag S

HT roasted almonds S

Cabot cheese S

Polly-O string cheese S

Organic petite carrots S

 

 

---

Mini Meal Plan

Harris Teeter

June 7th – 13th

 

This list is based on Sale items for the week of June 7th – 13th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

 

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1: Teriyaki Chicken

2-3 lbs chicken breasts

2 tsp salt and pepper, divided

1 onion, sliced

2 cloves garlic, minced

1 jar Teriyaki sauce OR MYO: ⅓ cup balsamic, ⅓ cup agave, 2 Tbsp soy sauce, pinch red pepper flakes

½ head Iceberg lettuce,  shredded

1 bunch asparagus, sliced into ribbons using a vegetables peeler

1 lemon, juiced

Teriyaki chicken is a great way to eat really healthy foods while still getting a lot of flavor in return.  Lay your cooked chicken down on a fluffy bed of shredded lettuce and asparagus ribbons and be amazed!

MAIN 2: Chimichurri Shrimp with Fruit Salad

½ bunch cilantro, rinsed

½ bunch fresh basil

1 Lemon, zested and juiced

1-2 cloves garlic, minced

1 ½ tsp salt

1 pinch red pepper flakes

1-2 lbs shrimp

2 ripe Plantains, peeled and sliced into 1 inch rounds.

Fruit: blackberries,  apples,  pineapple,  kiwi,  peaches,  plums and nectarines,  blueberries, (your choice, mix ‘em up!)

Tortilla chips

Who doesn’t love the freshness of chimichurri on top of grilled meat?  The plantains balance the sharpness of the sauce and the fruit salad gives everything a sweet layer at the end.

MAIN 3: Pork Loin or Boston Butt BBQ over Broccoli Slaw

1 pkg pork loins (2 per pack) or 1 whole Boston butt

2 tsp each salt and pepper, to taste

1 jar BBQ sauce, divided

1 pkg pre-made broccoli slaw mixture

Juice and zest of 2 limes

½ sweet onion, diced

1 sweet potato, peeled and cubed

While this one may take just a smidgen longer, take my word for it that even though it’s longer in process the hands-on time is short.  Make it ahead in your crock pot!

 

SIDES

SIDE 1: Cauliflower Wedge Salad with Crispy Shaved Brussels Sprouts and Orange Vinaigrette

1 whole cauliflower, cut into 4 equal wedges, core left intact

1 Tbsp olive oil

2 tsp salt and pepper

1 Tbsp herbes de Provence or Italian herb blend

1 pkg shaved Brussels sprouts

3 navel oranges, 2 sliced in circles and 1 squeezed for vinaigrette

1 Tbsp dijon mustard

1 Tbsp maple syrup or agave

1/4 cup apple cider vinegar

½ cup walnuts, toasted

I love the idea of a wedge salad with an added level of health.  Don’t get me wrong, iceberg lettuce has it’s place but am I wrong for thinking that it just doesn’t bring very much nutrition to the plate?  Try making this heartier version of a wedge salad and you’ll want to top it with your favorite vegetarian treats!

BONUS SIDE Tangy Green Bean & Roasted Beet Salad

1 bunch beets, peeled and quartered

1 Tbsp olive oil

1 tsp each salt and pepper

1 lb green beans

¼ cup apple cider vinegar

2 Tbsp maple syrup

¼ cup goat cheese, crumbled

½ cup walnuts, toasted

½ cup basil, cut into ribbons

Traditional Beet Salad with a twist from the green beans,  Throw in some goat cheese and toasted walnuts with basil ribbons and you have yourself a culinary party!

 

SOUP: Red Carrot Curry

1 onion, roughly chopped

4 cloves garlic, roughly chopped

1 2-inch piece ginger, roughly chopped

2 Tbsp coconut oil

2 lbs carrots, trimmed and roughly chopped

2 Tbsp red curry paste

1 quart vegetable broth

1 tsp soy sauce (or more to taste)

1 can coconut milk

½ bunch cilantro, to garnish

Whenever I eat this I just feel healthier!  It’s vibrant orange and contains so many fresh vegetables and the perfect blend of red curry paste and coconut milk.  Once blended, it’s silky smooth and perfect for lunches.

 

BREAKFAST

Waffles

Oj

Fruit: Oranges, Bananas, Melon

Oats, Cereal, Yogurt

Coffee

Coconut milk (in carton, not can)

 

LUNCH

Organic girl salad mixes

Soup: from deli, Bisque

Sandwiches: Boar’s Head ham or turkey, Sliced cheese, Bread, Peanut butter or sunbutter, Tuna

Other: Pasta and sauce, Mac n cheese

 

 

SNACKS

Vegetables: Baby carrots

Fruit: Grapes, Sunkist smiles

Juice: Apple cider, Cranberry juice, SUJA, OJ, Odwalla, Naked

Bread and cheese

Chocolate bars

Bagel chips

Applesauce

Popcorn

Walnuts

Fig bars

 

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Butter

Coconut oil

Eggs

Milk

Olive oil

Sea salt

Pepper

Red Pepper Flakes

Herbes de Provence or Italian Herb Blend

Apple Cider Vinegar

Maple Syrup or Agave or Sugar

Dijon Mustard

Rice

Mayo

 

Garlic Powder

 

Dried Thyme

 

Shopping List by Department

(full list here by department)

 

Meat – Fresh   

 

 

2-3 lbs  Boneless Chicken Breast

1  Smithfield All Natural Pork Tenderloin  1  Smithfield Whole Boneless Pork Loin or 1  Boston Butt Pork Roast or 1  Smithfield Whole Boston Butt Pork Roast

1  Teriyaki Marinade  (or Make Your Own)

 

 

 

 

Dairy   

 

 

1  Harris Teeter Organics Eggs    *Staple

1  Simple Truth Organic Butter    *Staple or 1  Harris Teeter Organics Butter    *Staple

1  Harris Teeter Organics Milk    *Staple

 

1  Fage Greek Yogurt    *Breakfast

1  Simply Orange Juice    *Breakfast

1  So Delicious Organic Coconut Milk    *Breakfast

1  Tropicana Orange Juice    *Breakfast

1  Tropicana Farmstand or Dole Blends    *Breakfast

 

1  Harris Teeter Organics Shredded Cheese    *Stock up

1  Sargento Shredded Cheese    *Stock up

 

 

Seafood

 

 

1-2 bags  All Sizes EZ Peel Shrimp

 

 

Produce

 

1  Harris Teeter Organics Green Beans    or 1  Ready Veggies Green Beans

1  Eat Smart Chopped Vegetable Kits (Broccoli slaw)

1  bunch cilantro

1 bunch basil

2-3  Fresh Limes

5 lemons (or a bag)

1  Fresh Tender Green Asparagus

1  bag Green Giant Shaved Brussels Sprouts

1 head cauliflower

1 bag Mini Sweet Peppers   or 2  Orange, Yellow or Red Bell Peppers   or 2  Green Bell Peppers  or 2  Organic Red Bell Peppers

5  Seedless Navel Oranges    (3 for Dinner, 2 for Snack)

1  Sweet Onion

1  Sweet Potatoes

3 lb  Yellow Onions    (or 1 bag)

1  Organic Bunch Celery

2  Organic Bunch Carrots

1  Organic Bunched Red Beets

1  Peaches, Plums or Nectarines

2  Plantain Bananas

1 bag peeled garlic

1 hand ginger

 

For fruit salad, choose from below:

1  Sweet Blueberries

1  Golden Pineapple

1  Green Kiwi Fruit

1  Blackberries

1 peaches, plums and nectarines

1  Cantaloupes

1  Honeydew Melon

1  Personal Watermelon

 

1  Naked Protein Zone  *Breakfast

 

1  Romaine, Green, or Red Leaf Singles    *Lunch

1  Fresh Select Cucumbers   *Lunch

1  Fresh Express Hearts of Romaine Salad    *Lunch

1  Artisan Baby Romaine Lettuce    *Lunch

1  Suja Organic Probiotic Juices    *Lunch

1  OrganicGirl Salads Select Varieties    *Lunch

 

1  Red Seedless Grapes    *Snack

1  Sunkist Smiles    *Snack

1  Organic Petite Carrots    or 1  Organic Rainbow Carrots   or 1  Harris Teeter Baby Carrots     *Snack

1  Naked Juice Green Machine    *Snack

1  Odwalla Juices    *Snack

 

 

 

 

 

 

Bakery & Baked Goods   

 

 

1  Artisan Bread

1  Arnold Widepan Breads    *Lunch

1  Pepperidge Farm Rye or Pumpernickel Bread    *Lunch

 

 

 

 

Soft Drinks & Beverages   

 

 

1  Harris Teeter Organics Apple Cider   *Snack

1  Harris Teeter Organics Cranberry Juice    *Snack

 

 

 

 

Grocery   

 

 

1  The Shed BBQ Sauce & Marinades

1 jar Thai red curry paste

1  Harris Teeter Organics Tortilla Chips

1  College Inn Broth

1  Harris Teeter Walnut Pieces

1 can coconut milk

 

1  Harris Teeter Organics Sugar    *Staple

1  Harris Teeter Organics Coconut Oil    *Staple

1  Pompeian Organic Extra Virgin Olive Oil    *Staple

1  Cerulean Seas Sea Salt    *Staple

 

1  Peet’s Coffee K-Cups  or 1  Simple Truth Organic Coffee K-Cups  *Breakfast

1  Kashi Go Lean Cereal  or 1  Simple Truth Organic Cereal    or 1  Kashi Heart-to-Heart Organic Cereal  *Breakfast

1  Quaker Old Fashioned Oats      *Breakfast

 

1  Harris Teeter Organics Salad Dressing    *Lunch

1  Bar Harbor Bisque or Chowder    *Lunch

1  Harris Teeter Penne or Spaghetti    *Lunch

1  Patsy’s Pasta Sauces    *Lunch

1  Chosen Avocado Mayonnaise    *Lunch

1  Santa Cruz Organic Dark Roasted Peanut Butter   or 1  Sunbutter Spreads   *Lunch

1  Starkist Pouch Chunk Light Tuna       *Lunch

 

1  Harris Teeter Organics Applesauce   *Snack

1  Harris Teeter Organics Popcorn    *Snack

1  Harris Teeter Organics Chocolate Bars    *Snack

1  Nature’s Bakery Figs Bars    *Snack

 

1  Tuttorosso Tomatoes   or 1  Harris Teeter Organics Tomatoes     *Stock up

1  Harris Teeter Peaches, Pears, Pineapples  *Stock up

1  Harris Teeter Pinto, Navy or White Rice   *Stock up

 

 

 

 

 

Frozen   

 

1  Harris Teeter Organics Waffles  *Breakfast

 

1  Harris Teeter Organics Frozen Veggies    *Stock up

 

 

 

 

 

 

 

 

Deli

 

1 small log goat cheese

 

1  Boar’s Head Honey Maple Ham    *Lunch

1  Boar’s Head Maple Honey Turkey    *Lunch

1  Sliced Black Forest Ham    *Lunch

1  Sliced Organic Creamery White Cheddar    *Lunch

1  Sliced Organic Creamery Muenster    *Lunch

1  Smoked or Honey Smoked Turkey    *Lunch

1  Fresh Foods Market Refrigerated Soups    *Lunch

 

1  Stacy’s Bagel Chips    *Snack

 

 

 

 

 

Meat – Packaged   

 

 

1  Jimmy Dean Bacon    or 1  Pederson’s Hickory Smoked Bacon    *Breakfast

 

 

 

________________________________________________________________________

 

Weekly Meal Plan Recipes

 

MAINS

MAIN 1: Teriyaki Chicken

2-3 lbs chicken breasts

2 tsp salt and pepper, divided

1 yellow onion, sliced

2 cloves garlic, minced

1 jar Teriyaki sauce OR MYO: ⅓ cup balsamic, ⅓ cup agave, 2 Tbsp soy sauce, pinch red pepper flakes

½ head Iceberg lettuce,  shredded

1 bunch asparagus, sliced into ribbons using a vegetable peeler

1 lemon, juiced

Process:

 

• In a bag, place chicken, half of salt and pepper and half of the bottle of teriyaki marinade or your own teriyaki.  Marinate for at least 30 minutes or overnight.  *If you don’t have time for this step, simply skip it, and just salt and pepper chicken, reserving teriyaki sauce for later.  *Making your own teriyaki is so easy and can be made quickly using pantry staples.  I love making my own because I know exactly what’s in it (no preservatives, artificial anything).

• When you’re ready to cook, remove chicken from marinade (or add salt and pepper) and cook in a skillet over medium-high heat until browned on all sides and cooked through, about 4-5 minutes per side.  Once breasts have been flipped after the first 4-5 minutes, add sliced onions to cook down slightly.  When chicken is done, add 2 Tbsp teriyaki once chicken is done and coat in pan.

• Remove from pan to rest on a plate, making sure to scrape any leftover sauce out of pan and over chicken and onions.

• Prepare your salad: Toss shredded lettuce and asparagus ribbons (use a vegetable peeler to make ribbons like you would a carrot or zucchini) on a large platter (or individual plates) and sprinkle with the rest of the salt and pepper and all of the lemon juice.

• Slice chicken and place on top and drizzle with remaining teriyaki sauce.  Serve hot or cold.

 

MAIN 2: Chimichurri Shrimp with Fruit Salad

½ bunch cilantro, rinsed

½ bunch fresh basil

1 Lemon, zested and juiced

1-2 cloves garlic, minced

1 ½ tsp salt

1 pinch red pepper flakes

2 Tbsp water (or more as needed)

1-2 lbs shrimp

1 tsp salt and pepper

2 Tbsp olive oil, divided

2 Plantains, peeled and sliced into 1 inch rounds.

Fruit: blackberries,  apples,  Pineapple,  kiwi,  peaches,  plums, nectarines,  blueberries, (your choice, mix ‘em up!)

Tortilla chips

Process:

 

• Begin by making chimichurri: in a blender or food processor, combine the cilantro, basil, lemon zest, lemon juice, garlic, salt and red pepper flakes.  Add water as needed to thin in order to reach desired consistency.  Set aside.

• In a large skillet, heat over medium-high and add shrimp, half of oil plus salt and pepper.  Cook, stirring often, until firm, opaque and “bouncy”.

• Remove shrimp and add extra oil if needed.  Add plantains and cook until browned on all sides, about 7-10 minutes.  Add shrimp back to pan with plantains just to reheat for 1 minute or two, then serve with fruit salad (your choice of fruit, sliced and tossed).  Top shrimp with chimichurri sauce and serve with tortilla chips.

 

MAIN 3: Pork Loin or Boston Butt BBQ over Broccoli Slaw

1 pkg pork loins (2 per pack) or 1 whole Boston butt

2 tsp each salt and pepper, to taste

2 Tbsp olive oil

1 jar BBQ sauce, divided

½ Sweet onion, diced

1 Sweet potato, peeled and cubed

1 pkg pre-made broccoli slaw mixture

Juice and zest of 2 limes

½ tsp salt and pepper

Process:

 

• The meat choice is yours here based on price.  The boston butt may be more expensive, but it will make enough for leftovers for lunches and possibly into next week.  (I like to use leftover boston butt to make carnitas.)  This dinner is also a great candidate for crock pot cooking.

• Begin by browning meat: coat loin or butt in salt and pepper and add to a pan heated to medium-high heat with olive oil.

• Brown for 3-5 minutes on all sides and remove.  Place in crock pot, add half of bbq sauce and cook on low for 6-8 hours (overnight or during the day).  If not using a crock pot, preheat oven to 300 F and add pork to dutch oven (or ovenproof dish fitted with a lid), add half of bbq sauce, and cook for 3-4 hours.  For the last hour of cooking in both methods, add the onion and sweet potato.

• When ready to serve, toss broccoli slaw with salt, pepper and lime juice.  Place on a platter (or individual plates) and serve with pulled pork on top.  Drizzle remaining bbq sauce over and serve.

 

 

SIDES

SIDE 1: Cauliflower Wedge Salad with Crispy Shaved Brussels Sprouts and Orange Vinaigrette

1 whole cauliflower, cut into 4 equal wedges, core left intact

1 Tbsp olive oil

2 tsp salt and pepper

1 Tbsp herbes de Provence or Italian herb blend

1 pkg shaved Brussels sprouts

3 navel oranges, 2 peeled & sliced in circles and 1 squeezed for vinaigrette

1 Tbsp dijon mustard

1 Tbsp maple syrup or agave

1/4 cup apple cider vinegar

Salt and pepper as needed

½ cup walnuts, toasted

Process:

 

• Preheat oven to 375 F and place quartered cauliflower on a foil-lined pan.  Drizzle cauliflower with olive oil, salt, pepper, herbs and roast for 20-30 minutes, or until cooked but not super soft.  (You still want the cauliflower on the more raw, crunchy side.)

• Remove cauliflower from pan, add shaved Brussels sprouts and walnuts, toss in remaining oil in pan and return to the oven for 10 minutes to crisp up.

• While Brussels sprouts are cooking, make vinaigrette: combine orange juice, mustard, maple syrup or agave, and cider vinegar.  Taste and add salt and pepper accordingly.

• Serve cauliflower wedges on individual plates, sprinkle with shaved Brussels sprouts, walnuts and vinaigrette and add orange slices.

 

BONUS SIDE Tangy Green Bean & Roasted Beet Salad

1 bunch beets, peeled and quartered

1 Tbsp olive oil

1 tsp each salt and pepper, divided

1 lb green beans

¼ cup apple cider vinegar

2 Tbsp maple syrup

¼ cup goat cheese, crumbled

½ cup walnuts, toasted

½ cup basil, cut into ribbons

Process:

 

• Begin by preheating oven to 425 F.

• Toss quartered beets in olive oil and half the salt and pepper and roast for 20 minutes.

• While beets are roasting, prepare green beans: blanch green beans by cooking for four minutes in a small amount of boiling water.  Once blanched, toss them in the rest of the salt and pepper, cider vinegar and maple syrup.  Allow to sit and and marinate while the beets roast.

• To serve, arrange beets on a platter, scatter green beans with their vinaigrette then top with walnuts and goat cheese followed by basil ribbons.

 

 

SOUP: Red Carrot Curry

1 Onion, roughly chopped

4 cloves garlic, roughly chopped

1 2-inch piece ginger, roughly chopped

2 Tbsp coconut oil

2 lbs carrots, trimmed and roughly chopped

2 Tbsp red curry paste

1 quart vegetable broth

1 tsp soy sauce (or more to taste)

1 can Coconut milk

½ bunch cilantro, to garnish

Process:

 

• In a soup pot, heat to medium and add onions, garlic, ginger and coconut oil.  Saute for 5 minutes.

• Add carrots, red curry paste and continue to cook for another 5 minutes.

• Add vegetable broth, soy sauce and bring to a boil, reduce to a simmer and cook until carrots are soft.

• Transfer carefully to a blender and puree until very smooth.

• Add the coconut milk, taste and adjust seasonings as necessary.

• Serve hot with cilantro leaves to garnish.

 

 

________________________________________________________________________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Mini Meal Plan

Harris Teeter

May 31st – June 6th

 

This list is based on Sale items for the week of May 31st – June 6th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

 

 

Weekly Meal Plan

(Shopping List by Meal)

 

Main 1: Creamed Spinach & Artichoke-Stuffed Potatoes

4 organic russet potatoes

4 Tbsp unsalted butter

1 onion, diced

2 cloves garlic, minced

4 Tbsp flour or cornstarch

1 tsp salt and pepper

1 can artichokes, drained (hearts, quarters or bottoms are fine)

2 cups cream or milk

½ cup parmesan, plus ¼ cup for sprinkling

1 bag green beans

A great vegetarian dish that is also gluten free and can be made vegan!  Make the filling and use leftovers for lunches throughout the week.

 

Main 2: Chili Shrimp

1-2 lbs Argentine pink shrimp S

½ red onion, sliced into slivers

2 Tbsp red chili paste

1 cup sweet chili sauce

1 pineapple, cubed or 2 cans cubed

2 cups white rice, cooked OR 1 baguette, quartered, sliced in half and toasted

1 bunch cilantro

1 bunch green onions

1 Tbsp soy sauce

2 bunches bok choy

2 cloves garlic, sliced

A healthy chili shrimp dish with tons of flavor!  Make your own cilantro sauce to toss into the rice or spread onto toasted baguettes for a po-boy twist.

 

Main 3: Gourmet California Chicken or Beef Burgers

2 lbs ground chicken or beef S

1 container pico de gallo

1 container guacamole or DIY by smashing 3 avocados with lime juice and salt

1 can mushrooms

½ red onion, sliced thinly

1 package sliced swiss cheese

1 package whole wheat buns

A dinner for a busy night, these burgers can be made in advance and are mixed with the pico de gallo for added ooomph.  Top as you like!

 

Side 1: Refreshing Summer Salad

4 Peckham pears, stems & seeds removed and cubed

1 cup dried cranberries or cherries

1 pkg arugula S

½ cup crumbled blue cheese

¼ cup maple syrup or agave

2 Tbsp soy sauce

2 Tbsp apple cider vinegar

1 cup pecans, toasted (optional)

A seasonal salad favorite around this house, this side is sweet and tangy and has a great crunch that won’t wilt in the fridge if used throughout the week.  Just make sure to apply dressing just before serving and top with pecans!

 

BONUS Side Blanched Vegetables Medley with Lemon Butter Sauce

2 each zucchini squash, sliced into rounds S

1 pkg green beans S

1 bunch asparagus, trimmed S

1 lemon

2 Tbsp butter

1 Tbsp garlic powder

1 bunch parsley, chopped

So simple to make and great hot or cold, there’s something that appeals to everyone!

 

Soup: Sausage Soup with Greens

1 package Italian sausage S

1 onion, chopped

4 stalks celery, chopped

2 carrots, chopped

3 cloves garlic, minced

2 bell peppers, your choice

2 cans fire roasted tomatoes S

1 chipotle, left whole

1-2 quarts stock

1 bunch kale, shredded (collards can be used, too!)

Salt and pepper to taste

The first soup I ever made for my family, this one has it all!  Flavor, complexity and just a little spice.

 

 

Breakfast:

Eggs

Bacon

Coffee

OJ

Fruit (both organic and regular)

Oats, oat bread, oat pancakes

 

Lunch:

Salads, Dressing

Sandwiches (sandwich bread, baguettes, boar’s head trio)

Fresh Foods Market refrigerated soups

 

Snacks:

LaCroix water

Kombucha

Tostitos

Smart Food popcorn

 

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil

Red Pepper Flakes

Salt

Pepper

Garlic Powder

Agave

Honey

Sugar

Apple Cider Vinegar

Soy Sauce

Sesame Seeds

Unsalted Butter

Flour

Cornstarch

Bag of Peeled Garlic

Balsamic Syrup or Balsamic Vinegar (reduced)

Dried Cranberries or Cherries

Pecans

 

 

Shopping List by Department

(full list here by department)

 

 

Dairy  

 

 

1  Harris Teeter Large Eggs   *Breakfast

1  Harris Teeter Butter  

1  Philadelphia Cream Cheese  *Breakfast

1  Tropicana Orange Juice   *Breakfast

1  HT Traders Parmesan Cheese   (or choose from Deli parmesan options)

1  HT Traders Shredded Cheese  

1  Breakstone’s Sour Cream   

1  Harris Teeter Almond Milk   *Breakfast

 

 

 

 

Meat – Fresh  

 

 

2 lbs ground chicken or beef S  

 

 

 

Seafood  

 

 

1-2 lbs Argentine pink shrimp S

 

 

 

 

Produce  

 

 

1  Earthbound Farm Organic Salads   *Lunch

2-3 bags  Fresh Express Baby Spinach    *smoothies

1-2 Grape Tomatoes Farmers Market   

3-4  Peckham Pears   

2-3  Bunches Green Kale

1  lb Fresh Bok Choy  or 1 lb Baby Bok Choy  

1  Fresh Limes  

1  Golden Pineapple  

2 bunches Green Asparagus  

2 bags Harris Teeter Organics Green Beans    or 1  Ready Veggies Green Beans  

1  Hot House English Cucumber  

1  Italian Parsley Fresh  

1  Lady Alice Apples  $2.29 lb  or 1  Organic Fuji Apples    *Snack

1  Large Bunch Broccoli  2/$4  or 1  Organic Bunch Broccoli  

2  Orange, Yellow or Red Bell Peppers  

1  Organic Blueberries    *Breakfast

1  Organic Nasoya Tofu   (optional)

1  Organic Romaine Hearts    *Lunch

1  Organic Tessemae’s Salad Dressings    *Lunch

3  Organic Hass Avocados  

4  Organic Russet Baking Potatoes  or 1  Red, White or Russet Potatoes  

1  Peeled Baby Carrots   *Snack

1  Red Grapefruit   or 1  Red Grapefruit  *Breakfast  

1  Red Onion

1  Red, Bosc or Anjou Pears   *Snack

1  Seedless Navel Oranges   *Snack

1  Sunkist Smiles   *Snack

1  Sweet Onion   

1  Whole or Sliced White Mushrooms  

1 bag Yellow Onions   

 

 

 

 

Soft Drinks & Beverages  

 

 

1  LaCroix Sparkling Water   *Snack

 

 

 

 

Grocery  

 

 

1  bag Tortilla Chips   *Snack

1  Harris Teeter Pizza Sauce  

3  Dei Fratelli Tomatoes   or 3  Hunt’s Tomatoes  or 3  Cento Crushed Tomatoes  (fire-roasted if available)

1  Dorset Cereal *Breakfast

1  Plum Kids Applesauce Organic Mashups  *Snack

1  Quaker Toasted Oatmeal Squares   *Breakfast

1  Quaker Instant Grits  *Breakfast

1  Viki’s Granola  *Breakfast

1  Amy’s Organic Soup or Chili   *Lunch

1  Annie’s Organic Soup   *Lunch

1  Embasa Chipotle Peppers  

1  GimMe Organic Seaweed Snacks   *Snack

1  Harris Teeter Old Fashion Oats   *Breakfast

1  HT Traders Jasmine Rice   or 1  Tru Roots Germinated Brown Rice   

1  Mrs. Wages Seasoning Mixes   (for guacamole)

3  quarts Stock or Broth   

 

 

 

 

Meat – Packaged  

 

 

1  Hormel Bacon  Buy 1, Get 1 Free  *Breakfast

1  Harris Teeter Italian Grilling Links   or 1  Al Fresco Sausage   *Soup

 

 

 

 

Bakery & Baked Goods  

 

 

1  Artisan Bread  

1  Thomas’ Bagels   *Breakfast

1  Pepperidge Farm Farmhouse Bread   or 1  Dave’s Killer Bread   *Lunch

1  Thomas’ English Muffins   *Breakfast

 

 

 

 

 

Deli  

 

 

1  Boar’s Head Trio  *Lunch

1  Cambozola Simply Gourmet  or 1  Harris Teeter Crumbled Blue Cheese   

1  Harris Teeter Fancy Shredded Parmesan Cheese  

 

 

 

 

 

 

Frozen  

 

 

1  Harris Teeter Blueberries  *Breakfast Smoothie

1  Simple Truth Organic Frozen Fruit   *Breakfast Smoothie

 

 

________________________________________________________________________

 

Weekly Meal Plan Recipes

 

Main 1: Creamed Spinach & Artichoke-Stuffed Potatoes

4 organic russet potatoes

2 Tbsp oil

1 Tbsp chunky salt

4 Tbsp unsalted butter

1 onion, diced

2 cloves garlic, minced

4 Tbsp flour or cornstarch

1 tsp salt and pepper

2 bags spinach, fresh

1 can artichokes, drained (hearts, quarters or bottoms are fine)

2 cups cream or milk

½ cup parmesan, plus ¼ cup for sprinkling

1 bag green beans

Process

1. Preheat oven to 425 F
2. Wash, dry and prick potatoes with a fork.  Coat in oil then chunky salt, and place on the oven rack.  Bake for 45 minutes to an hour.
3. While potatoes are baking, prepare the rest:  In a medium saucepan over medium heat, melt butter and cook onions and garlic, five minutes.
4. Add flour and stir to coat, cooking for an additional 2 minutes.
5. Add artichokes, spinach and cream.  Stir to combine and simmer gently until thickened, adding liquid as necessary.
6. Stir in ½ cup parmesan.
7. Remove potatoes from oven, slice in half and allow to cool slightly.
8. Scoop out some of the middle of each potato half, creating a boat.
9. Add scooped out potato to spinach/artichoke mixture, scoop back into potato boats and sprinkle with the rest of the parmesan.
10. Return to the oven and bake for 10 more minutes, or until parm is melted and contents is warmed.  Serve with blanched green beans.

 

 

Main 2: Chili Shrimp

2 cups white rice, cooked OR 1 baguette, quartered, sliced in half and toasted

1-2 lbs Argentine pink shrimp S

½ red onion, sliced into slivers

2 Tbsp red chili paste

1 Tbsp soy sauce

1 cup sweet chili sauce

1 pineapple, cubed or 2 cans cubed

1 bunch cilantro

1 bunch green onions

1 Tbsp soy sauce

2 bunches bok choy

2 cloves garlic, sliced

Process:

1. Prepare rice or baguette, set aside.
2. Saute over medium heat the shrimp, onion, chili paste and soy sauce.
3. Once shrimp is cooked (it should look opaque and feel slightly firm), add chili sauce, pineapple, toss to heat and remove onto a serving platter.
4. In the same skillet, add a touch more oil and saute bok choy with garlic until bright green and no longer raw.
5. Puree cilantro, green onions, soy sauce and oil until smooth.
6. To serve: pour shrimp over rice and drizzle with cilantro oil OR spread cilantro oil on toasted baguette halves, add shrimp and serve.

 

Main 3: Gourmet California Chicken or Beef Burgers

2 lbs ground chicken or beef S

1 container pico de gallo

3 avocados

1 lime

1 packet guacamole seasoning

1 can canned mushrooms

½ red onion, sliced thinly

1 package sliced swiss cheese

1 package whole wheat buns

Process:

1. Combine chicken or beef and pico.  Mix and form into patties.
2. Cook until no longer pink in the center.
3. While burgers are cooking, toast buns and prepare toppings.
4. Serve with guacamole, melted swiss, mushrooms and onions.

 

Side 1:  Refreshing Summer Salad

4 Peckham pears, seeds & stems removed and cubed

1 cup dried cranberries or cherries

1 pkg arugula

½ cup crumbled blue cheese

¼ cup maple syrup or agave

2 Tbsp soy sauce

2 Tbsp apple cider vinegar

1 cup pecans, toasted (optional)

Process:

1. Combine cubed pears, dried fruit, arugula, blue cheese, maple syrup, soy and vinegar.
2. Toss gently to coat and serve with sprinkled toasted pecans.

BONUS Side Blanched Vegetables Medley with Lemon Butter Sauce

1 crown broccoli, cut into florets (or left whole)

1 pkg green beans

1 bunch asparagus, trimmed

1 lemons

2 Tbsp butter

1 Tbsp garlic powder

1 bunch parsley, chopped

Process:

1. Bring a pot of salted water to boil.  (Water should only be one inch deep.)
2. Add vegetables carefully, set a timer for four minutes.
3. While veggies are blanching, prepare a cold water bath by combining equal parts ice and water.
4. Once veggies are done cooking, they should be bright green.
5. Add them to the ice water bath.  Let them sit for four minutes.
6. Melt butter, lemon juice, salt and garlic powder in a saucepan and pour over veggies to serve.

 

Soup: Sausage Soup with Greens

1 package Italian sausage S

1 onion, chopped

4 stalks celery, chopped

2 carrots, chopped

3 cloves garlic, minced

2 bell peppers, your choice

2 cans fire roasted tomatoes

1 chipotle, left whole

1-2 quarts stock

1 bunch kale, shredded (collards can be used, too!)

Salt and pepper to taste

Parmesan cheese for garnish

Process:

1. Brown sausage, onions, celery, carrots, garlic and bell peppers in oil for 10 minutes.
2. Add canned tomatoes, chipotle (keep this whole to better control the heat and remove before serving if needed) and stock.  Bring to a boil reduce to a simmer and allow to cook for 20 minutes more.
3. Remove from heat, add shredded kale and stir.  Taste and add salt and pepper as needed.
4. Serve hot with wilted kale and sprinkle with parmesan cheese if desired.

The first soup I ever made for my family, this one has it all!  Flavor, complexity and just a little spice.

 

________________________________________________________________________

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Mini Meal Plan

Harris Teeter

May 24th – 30th

This list is based on Sale & Coupon items for the week of May 24th- 30th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.  

 

Make sure to use your VIC card to receive discounts on sale items!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

Weekly Meal Plan

(Shopping List by Meal)

MAINS

 

MAIN 1 Chicken & Roasted Fennel

2-3 lbs bone-in or boneless chicken thighs S

2 tsp salt & pepper

1 Tbsp olive oil

2 cups farro

3 carrots, sliced into rounds on the bias

4 stalks celery, sliced into rounds on the bias

2 bulbs fennel, sliced into slivers

1 quart chicken stock

 

 

MAIN 2 Poached Tuna in Smoky Tomato Broth & Moroccan Couscous

1 28 oz can fire-roasted tomatoes S

4 cloves garlic

1 tsp salt (smoked or regular)

1 pinch red pepper flakes

1 lb tuna medallions S

1 pkg pearl or regular couscous, whatever you like/already have on hand

1 yellow onion, diced

1 Tbsp paprika

1 Tbsp cumin

1 tsp garlic powder

1/2 cup golden raisins

1 can cannellini beans

1 quart chicken stock

1 cup toasted almonds or pinenuts

 

MAIN 3 Smoked Sausage & Lentil Ragout *vegan sausages can be substituted

2 pkg Hillshire Farm smoked sausage S

1 yellow onion, sliced

1 Tbsp olive oil

½ bag French lentils

1 small can fire-roasted tomatoes S

2 carrots, chopped

3 stalks celery, chopped

1 zucchini, chopped

2 cups broth

 

SIDES

 

SIDE 1 Sweet Corn & Avocado Salad

1 can sweet corn, drained (or fresh sweet corn)

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped S

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

 

BONUS SIDE Citrus Sugar Snap Salad

1 lb sugar snaps, sliced in half lengthwise

2 oranges, 1 zested & juiced, 1 peeled and cut into segments

1 lemon, juiced

1 shallot, minced

1 Tbsp honey

2 tsp toasted sesame oil

1 tsp soy sauce

1 pkg bibb lettuce or baby bibb lettuce

 

 

SOUP

 

Moroccan Lentil

1 yellow onion, chopped

6 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

1 28-oz can fire-roasted tomatoes S

1 Tbsp each cumin & paprika

½ bag French lentils

1 chipotle in adobo sauce, left whole

1 quart water or vegetable broth

1 tsp soy sauce, or to taste

*Leftover smoked sausage to top S

 

BREAKFAST

Fresh fruit (apricots, apples, pineapple, strawberries S) + Yogurt S

Smoothies using frozen fruit, juice or coconut water and spinach S

Quaker oatmeal and cereal S

HT old fashioned oats S

Heartland granola cereals S

HT Organics coffee S

 

LUNCH

Shaved turkey sandwiches with Boar’s Head Ovengold Turkey and sliced cheese on brioche hamburger rolls S

Starkist tuna S

 

SNACK

Sliced pineapple S

Hummus and carrots + celery S

Nabisco crackers & Sargento cheese S

Gimme Organic seaweed snacks S

HT applesauce cups S

 

 

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil

Unsalted Butter

Maple Syrup

Apple Cider Vinegar

Dijon Mustard

Soy Sauce

Paprika

Cumin

Garlic Powder

Chili Powder

Honey

Smoked or Regular Sea Salt

Pepper

Red Pepper Flakes

Toasted Sesame Oil

 

Shopping List by Department

(full list here by department)

 

Produce

1 1-lb bag carrots

1 bunch celery

2 bulbs fennel

1 pkg arugula or other greens S *lunch

1 bag peeled garlic

1 bag yellow onions

1 zucchini

3 oranges

2 avocados

1 bunch cilantro

2 tomatoes S

3 limes

1 lemon

1 lb sugar snaps

1 shallot

1 pkg bibb lettuce

 

Meat/Protein

2-3 lbs bone-in or boneless chicken thighs S

1 lb tuna medallions S

2 pkg Hillshire Farm smoked sausage S

 

Dairy/Eggs

1 dozen eggs

 

Grains/Nuts/Dried Fruit/Pasta

2 cups farro (1 small pkg)

1 pkg pearl or regular couscous

1 pkg raisins

1 cup almonds or pine nuts

1 bag French lentils

 

Canned Goods & Non-Perishables

3 quarts chicken stock

1 quart vegetable broth (or just use water)

2 28-oz can fire-roasted tomatoes S

1 small can fire-roasted tomatoes S

1 can cannellini beans

1 can sweet corn

1 can spicy black beans

1 can chipotles in adobo sauce

 

Frozen Items

None this week

 

________________________________________________________________________

 

Weekly Meal Plan Recipes

MAINS

 

MAIN 1 Chicken & Roasted Fennel

2-3 lbs bone-in or boneless chicken thighs S

1-2 tsp salt & pepper

1 Tbsp olive oil

2 cups farro

3 carrots, sliced into rounds on the bias

4 stalks celery, sliced into rounds on the bias

2 bulbs fennel, sliced into slivers

1 quart chicken stock

Process:

 

• Preheat oven to 425 F.

• Sprinkle chicken with salt, pepper and olive oil and place in a baking dish.

• Place in the oven for 20 minutes.

• Scatter farro, carrots, celery and fennel around chicken in dish and pour in stock.

• Cook until chicken is golden brown and fennel is soft and caramelized slightly.  Farro should be al dente and slightly fluffy.  *Add more liquid as needed during cooking to prevent burning.

 

 

 

MAIN 2 Poached Tuna in Smoky Tomato Broth & Moroccan Couscous

1 28 oz can fire-roasted tomatoes S

4 cloves garlic

1 tsp salt (smoked or regular)

1 pinch red pepper flakes

1 lb tuna medallions S

1 pkg pearl or regular couscous, whatever you like/already have on hand

1 yellow onion, diced

1 Tbsp paprika

1 Tbsp cumin

1 tsp garlic powder

1/2 cup golden raisins

1 can cannellini beans

1 quart chicken stock

1 cup toasted almonds or pinenuts

Process:

 

• Bring tomatoes and garlic to a boil in a large saucepan.

• In a separate medium saucepan, combine couscous, onion, paprika, cumin, garlic powder and oil and saute over medium heat for 5 minutes or until couscous is toasted slightly, but not burned.

• Add raisins, chickpeas and stock and bring to a boil, then cover and remove from heat.

• While couscous is cooking, add tuna medallions to tomato and garlic and season with a sprinkling of salt and pepper.

• Poach fish until opaque and flaky when inserted with a fork.

• Fluff couscous with a fork.

• Serve fish and tomato sauce over couscous and top with toasted almonds or pinenuts.

 

 

MAIN 3 Smoked Sausage & Lentil Ragout *vegan sausages can be substituted

2 pkg Hillshire Farm smoked sausage S

1 yellow onion, sliced

1 Tbsp olive oil

½ bag French lentils

1 small can fire-roasted tomatoes S

2 carrots, chopped

3 stalks celery, chopped

1 zucchini, chopped

2 cups broth

Process:

 

• Brown the smoked sausages in a large high-edged skillet or stock pot with onion and oil.

• Add lentils, tomatoes, carrots, celery, zucchini and broth.

• Bring to a boil and reduce liquid until thickened.  Season with salt and pepper to taste.

• Serve over rice or alone with torn basil on top.  Have any leftover greens?  Throw them in just before serving to wilt and add a little extra green to you plate!

 

 

 

SIDES

 

SIDE 1 Sweet Corn & Avocado Salad

1 can sweet corn, drained (or fresh sweet corn)

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped S

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

Process:

 

• Combine corn, black beans, avocados, cilantro, tomatoes, lime juice, salt and chopped chipotle if using.

• Taste and adjust seasonings as necessary.

• Serve cold.

 

 

BONUS SIDE Citrus Sugar Snap Salad

1 lb sugar snap peas, sliced in half lengthwise

2 oranges, 1 zested & juiced, 1 peeled and cut into segments

1 lemon, juiced

1 shallot, minced

1 Tbsp honey

2 tsp toasted sesame oil

1 tsp soy sauce

1 pkg bibb lettuce or baby bibb lettuce

Process:

 

• Toss sliced sugar snaps with orange zest and juice + orange segments, lemon juice, shallot, honey, sesame oil and soy sauce.

• Serve over a bed of bibb lettuce.

 

 

 

SOUP

 

Moroccan Lentil

1 yellow onion, chopped

6 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

1 28-oz can fire-roasted tomatoes

1 Tbsp each cumin & paprika

½ bag French lentils

1 chipotle in adobo sauce, left whole

1 quart water or vegetable broth

1 tsp soy sauce, or to taste

*Leftover smoked sausage to top S

Process:

 

• In a large stock pot saute onion, garlic, carrots and celery in olive oil for 5 minutes.  

• Add spices and cook for another 5 minutes.

• Add tomatoes, rinsing out the can with water and adding that, too.

• Add lentils, chipotle, water or broth and bring to a boil.

• Reduce to a simmer and cook until the consistency of chili.

• Taste and add soy sauce as needed.

• Serve with leftover smoked sausage on top if desired.

 

 

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Mini Meal Plan

Harris Teeter

May 17th – 23rd

This list is based on Sale & Coupon items for the week of May 17th – 23rd, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.  

It is necessary that you download the Harris Teeter App and install it in order to use coupons (and double check what’s on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Zucchini & Sausage Flatbreads

1-2 lbs Italian pork or chicken sausage, ground or casings removed S

1-2 zucchini, sliced

1 bunch oregano, chopped

1 Tbsp fresh basil, chopped

2 cloves garlic, minced

2 tsp olive oil

1 yellow onion, sliced

1 tsp each salt, pepper & Italian seasoning, or to taste

2 cups ricotta

1 pkg mozzarella, grated

1 pkg fresh arugula

1 lemon, sliced into wedges

I recently enjoyed a pizza like this and loved the simple flavors of the oregano with the zucchini!  Adding ricotta, garlic, basil and mozzarella give it a white pizza feel while using flatbread makes it a quick dinner!

MAIN 2 Broiled Tilapia with Chow Chow

1-2 lbs tilapia fillets S

2 Tbsp creole seasoning

1 Tbsp vegetable oil, divided

1 cup pickle relish

1 red bell pepper, roughly chopped or diced

1 yellow bell pepper, roughly chopped or diced

1 small shallot, roughly chopped or minced

2 Tbsp apple cider vinegar

1 Tbsp honey, sugar or agave

1 tsp soy sauce

Tilapia is such a popular type of fish these days and the bonus is that it’s a great for beginners!  It’s white flesh and firm texture make it perfect for broiling and the simple, yet complex, pepper relish (Chow Chow) served on top gives it a nice depth of flavor.

MAIN 3 Tofu Fries with Sugar Snap Sauté

1-2 blocks extra firm tofu, sliced into “fries”

2 Tbsp rice seasoning (found in the Asian section) *optional

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

2 Tbsp oil

1 lb sugar snap peas, sliced in half

1 shallot, sliced thinly

2 Tbsp rice vinegar

1 Tbsp mirin

2 tsp agave

2 tsp toasted sesame oil

1 tsp soy sauce

At Vie tofu is never boring!  Slice the tofu into “fries” and bake for a healthy meal that pairs nicely with the crunch of the lightly sauteed sugar snaps.  This is plant-based eating at its best!

SIDES

SIDE 1 Goat Cheese-Stuffed Bread with Lemon Shallot Butter & Dill

1 shallot, minced

2 lemons, zested and juiced

2 sticks unsalted butter

2 tsp salt

1 bunch dill, rinsed and chopped finely

1 loaf brioche or Italian bread

1 log goat cheese, frozen for 30 minutes then sliced into thin rounds

We love stuffing bread and this side is great because you’ll learn how to make compound butter (every chef’s secret) in the process.  

SIDE 2 Fruit Salad

2 pints blueberries, rinsed

1 cantaloupe, peeled and cubed

1 honeydew, peeled and cubed

2 pkg organic strawberries, hulled and sliced in half

2 Tbsp fresh mint, chopped

Every now and then, a good fruit salad is the perfect accompaniment to a dinner.  We love that there are so many different kinds of fruit on sale, so take advantage of what’s available and make enough to use for breakfast, lunch and snacks throughout the week.

SOUP

Pesto Black Bean

1 large pkg basil

1 cup pine nuts, toasted

1 cup grated parmesan *optional

2 cloves garlic, left whole

1 pinch red pepper flakes

1 tsp olive oil

1 pinch salt

1 lemon, zested and juiced

1 yellow onion, chopped

4 cloves garlic, chopped

½ bag black beans, cooked (2 cups reserved)

2 Yukon gold potatoes, peeled and cubed

1-2 quarts chicken or vegetable stock

2 tsp salt and pepper (or to taste)

Go vegan with this soup or add chicken stock and parm for added flavor–either way you’ll love the simplicity!

BREAKFAST

Peet’s coffee

Eggs (many on sale)

Tropicana Juice

Smithfield bacon

Jimmy Dean breakfast sausage

Ht brand organic milk

Bear Naked granola

LUNCH

Arnold sandwich bread

Artisan half loaves

Deli cheese and cold cuts

Robert’s chicken salad

SNACK

HT brand hummus (Deli)

Organic rainbow mini carrots

Kashi fruit and nut bars

HT brand string cheese and cracker cuts

Red cherries

Pink Lady apples

________________________________________________________________

Pantry Staples

Salt

Pepper

Honey

Sugar

Agave

Dijon Mustard

Appy Cider or White Vinegar

Soy Sauce

Olive Oil

Flour

Creole Seasoning

Italian Seasoning

Vegetable Oil

Garlic Powder

Smoked or Regular Paprika

Ground Ginger

Dried Mustard

Rice Vinegar

Mirin

Toasted Sesame Oil

Unsalted Butter

White Wine

Pine Nuts

Red Pepper Flakes

Shopping List by Department

Produce

1 bag whole peeled garlic

1 bag yellow onions

1-2 pkg mushrooms (white or cremini)

1 pkg rosemary

1-2 zucchini

1 bunch oregano

1 pkg arugula

3 shallots

1 red bell pepper

1 yellow bell pepper

1 large pkg basil (or 2 small)

1 lb sugar snap peas

4 lemons

1 bunch dill

2 Yukon gold potatoes

2 pints blueberries

1 cantaloupe

1 honeydew

2 pkg strawberries

1 bunch fresh mint

Meat/Protein

1-2 lbs pork or chicken sausages, ground or casings removed S

1-2 blocks extra firm tofu

1-2 lbs tilapia fillets

Dairy/Eggs

1 log Chavrie goat cheese (Deli)

1 cup grated parmesan *optional

1 pint whole-milk ricotta

1 pkg grated mozzarella

Grains/Dried Fruit/Nuts/Beans

1 pkg rice

1 bag black beans, dried

1 loaf brioche or Italian bread

1-2 pkg flatbreads, 1 per person approximately

Canned Goods & Non-Perishables

1 jar pickle relish

1 small can fire-roasted tomatoes

1 quart chicken or vegetable stock

1 pkg rice seasoning (found in the Asian section) *optional

Frozen Items

None this week

________________________________________________________________

Recipes

MAINS

MAIN 1 Zucchini & Sausage Flatbreads

1-2 lbs Italian pork or chicken sausage, ground or casings removed S

1-2 zucchini, sliced

1 bunch oregano, chopped and divided

1 Tbsp fresh basil, chopped

2 cloves garlic, minced

2 tsp olive oil

1 yellow onion, sliced

1 tsp each salt, pepper & Italian seasoning, or to taste, divided

2 cups ricotta

1 pkg mozzarella, grated

1-2 pkg flatbreads (1 per person)

1 pkg fresh arugula

1 lemon, sliced into wedges

Process:

 

• Preheat oven to 400 F.

• In a large skillet, remove sausages from casings and saute until browned and crumbly in a small drizzle of oil.  Remove to a plate and break up further with a spatula or fingers as needed once cool.

• In the same pan, add zucchini, half of oregano, onions and half of salt, pepper and Italian seasoning. Saute for 5 minutes.

• Mix together in a small bowl the garlic, rest of salt, pepper, Italian seasoning, and oregano and spread on the top of each flatbread.

• Add ricotta, mozzarella, crumbled sausage and zucchini mixture.

• Bake until cheese is melted and pizzas are hot, about 12-15 minutes.

• Remove and sprinkle with basil, arugula and serve with lemon wedges.

 

MAIN 2 Broiled Tilapia with Chow Chow

1-2 lbs tilapia fillets S

2 Tbsp creole seasoning

1 Tbsp vegetable oil, divided

1 cup pickle relish

1 red bell pepper, roughly chopped or diced

1 yellow bell pepper, roughly chopped or diced

1 small shallot, roughly chopped or minced

2 Tbsp apple cider vinegar

1 Tbsp honey, sugar or agave

1 tsp soy sauce

Process:

 

• Preheat oven to low broil.

• Coat fish evenly in Creole seasoning and drizzle half of oil in bottom of a baking dish.  Layer fish evenly then drizzle remaining oil on top.

• Broil for 20 minutes, or until fish is flaky and cooking through.

• While fish is broiling, combine pickle relish with bell peppers, shallot, vinegar, honey and soy sauce and pulse in a blender until chunky.

• Serve fish with relish on top.

 

MAIN 3 Tofu Fries with Sugar Snap Sauté

1-2 blocks extra firm tofu, sliced into “fries”

2 Tbsp rice seasoning (found in the Asian section) *optional

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

2 Tbsp oil

1 lb sugar snap peas, sliced in half

1 shallot, sliced thinly

2 Tbsp rice vinegar

1 Tbsp mirin

2 tsp agave

2 tsp toasted sesame oil

1 tsp soy sauce

Process:

 

• Preheat oven to 375 F and slice tofu by make ⅛” slices crosswise.  Flip tofu on its side and repeat until you have “fries”.

• On a foil-lined baking sheet, toss tofu, rice seasoning, ginger, garlic powder, mustard powder with oil.  Bake for 20-25 minutes or until crispy.  Resist the urge to move the tofu around too much.  If it sticks to the foil, wait 10 minutes then remove easily by peeling tofu back from foil as you lift it off of the pan.

• While tofu is baking, saute sugar snaps in a large skillet with shallot, rice vinegar, mirin, agave, toasted sesame oil and soy sauce over high heat for five minutes, or until bright green and still crisp.

 

SIDES

SIDE 1 Goat Cheese-Stuffed Bread with Lemon Shallot Butter & Dill

1 shallot, minced

2 lemons, zested and juiced

2 sticks unsalted butter @ room temperature

2 tsp salt

1 bunch dill, rinsed and chopped finely

1 loaf brioche or Italian bread, sliced crosswise 2/3rd through

1 log goat cheese, frozen for 30 minutes then sliced into thin rounds

Process:

 

• Preheat oven to 350 F.

• While oven is preheating, combine shallot with lemon zest and juice, butter, salt and dill.

• Push goat cheese rounds into the slits of the brioche that you made and bake for 10 minutes.

• Remove from heat, top with slices of shallot butter and return to the oven to further melt cheese and butter.

• Serve with sliced of shallot butter if desired.

 

SIDE 2 Fruit Salad

2 pints blueberries, rinsed

1 cantaloupe, peeled and cubed

1 honeydew, peeled and cubed

2 pkg strawberries, hulled and sliced in half

¼ cup sugar if desired

2 Tbsp fresh mint, chopped

Process:

 

• In a large serving or salad bowl, gently toss fruit with sugar.  Allow to sit for 10 minutes.

• Stir again then top with chopped mint and serve.

 

SOUP

Pesto Black Bean

1 large pkg basil

1 cup pine nuts, toasted

1 cup grated parmesan *optional

2 cloves garlic, left whole

1 pinch red pepper flakes

1 tsp olive oil

1 pinch salt

1 lemon, zested and juiced

1 yellow onion, chopped

4 cloves garlic, chopped

½ bag black beans, cooked (2 cups reserved)

2 Yukon gold potatoes, peeled and cubed

1-2 quarts chicken or vegetable stock

2 tsp salt and pepper (or to taste)

Process:

 

• Make pesto first by combining basil, pine nuts, parmesan*, garlic, red pepper flakes, half of olive oil, pinch of salt and lemon zest and juice in a food processor or blender.  Set aside.

• Saute onion and garlic in the rest of the olive oil for 5 minutes.  Add beans (minus 2 cups), potatoes and chicken or vegetable stock.  Cook for 20 minutes.

• Puree soup in a blender, add the rest of the beans and add salt.  Taste and adjust seasonings.  Cook until heated through and top with pesto to serve.

 

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Mini Meal Plan

Harris Teeter

May 10th – 16th

This list is based on Sale items for the week of May 10th – 16th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Garlic & Rosemary-Studded Roast with Roasted Asparagus

1 3-4 lb boneless steakhouse roast

2 Tbsp each salt and pepper

8 garlic cloves, sliced thinly

1 bunch rosemary, leaves removed and left whole

2 Tbsp olive oil

1 bunch asparagus

This is a decadent roast that is prepared in the French style that I remember from my time spent eating in Paris at friends’ homes.  It’s simple to put together and just needs a little bit of time in the oven.  Best news is it can be prepared the night before and thrown in after work on a busy night!

BONUS MOTHER’S DAY MAIN  Grilled Lobster with Drawn Lemon Shallot Butter, Roasted Potatoes

2-4 lobster tails

1 stick unsalted butter, at room temperature

1 shallot, minced

1 lemon, zested and juiced

1 bunch parsley, rinsed and chopped

4 Yukon gold potatoes, quartered

2 Tbsp old bay seasoning

2 Tbsp olive oil

This is what I’ve requested for my Mother’s Day meal!  Grilling lobster really brings out their sweet flavor and serving these amazing crustaceans with a flavored drawn butter makes them unique.  This dinner also comes together with very little effort so that your family can spend time just celebrating.

MAIN 2 Shredded Chicken Tex-Mex Bowls

2 cups quinoa

1 pkg guacamole seasoning

1 pkg chicken breasts

1 quart water

1 pkg taco seasoning

1 can black beans, drained and rinsed

1 pkg cherry tomatoes

1 bunch cilantro

2 avocados, peeled, pitted and sliced

1 jar salsa

1 pkg grated cheddar cheese

I love grain bowls like this because they are packed with flavor and very easy to make.  Store leftovers separately in the fridge to enjoy for lunches!

MAIN 3 Pineapple Rice with Fried Tofu

2 cups rice, cooked

1 red bell pepper, chopped

1 jalapeno, diced *optional

1 bunch green onions, chopped

1 can chopped water chestnuts, drained

1 whole pineapple, peeled and cubed or 1 pkg sliced pineapple

1 block extra firm tofu

¼ cup vegetable oil

2 tsp each ground ginger, garlic powder, sesame seeds (toasted) and soy sauce

1 tsp mirin

Pineapple rice is a favorite of my kids and is served in almost every Thai restaurant we know.  Go ahead and make it home to save both time and money.  It’s easy and fun!

SIDES

SIDE 1 Corn and Black Bean Salad with Marinated Mushrooms

1 pkg button mushrooms, washed and left whole

2 Tbsp white vinegar

2 Tbsp soy sauce, divided

1 pinch red pepper flakes

1 bunch cilantro, rinsed and chopped

4 ears corn, cooked and kernels removed

1 can black beans, drained and rinsed

2 limes, zested and juiced

1 tsp hot sauce, your choice

1 head romaine lettuce, shredded

If you haven’t tried marinated mushrooms yet you are in for a treat!  They taste nice and meaty when marinated in vinegar and soy sauce and go well with the corn and black beans to make this side dish as satisfying as a meal.

BONUS SIDE  Crispy Brussels Sprouts

2 pkg shaved Brussels sprouts

2 Tbsp olive oil

1 Tbsp garlic powder

2 tsp each salt and pepper

1 pinch red pepper flakes

2 Tbsp balsamic syrup

½-1 cup parmesan, grated

Fried Brussels sprouts are all the rage so why not learn to make them at home in a healthy way?  Oven-roasting the torn leaves of this mini cabbage after they’ve been tossed in oil ensure that you’ll get crispy leaves that are nutrient-rich.  Add a drizzle of balsamic syrup and some parmesan to melt over top while they are still hot and you’ll be making this every week!

SOUP

Creamy Roasted Yellow Pepper

3 yellow bell peppers, roasted and chopped (seeds & stems removed)

1 yellow onion, chopped

4 cloves garlic, chopped

1 pkg yellow cherry tomatoes

1 quart vegetable stock

1 pkg silken tofu

2 tsp salt and pepper, or to taste

1 bunch fresh basil, leaves torn just before garnishing

It’s springtime and light and refreshing soups are here to stay!  I love the vibrant yellow color of this soup and even better?  It can be enjoyed hot or chilled.  What a great way to get your veggies!

BREAKFAST

Bacon

Strawberries

OJ

Bagels

Coffee

Mangos

Melon

Pears

Blackberries

Frozen fruit for Smoothies

Eggs

Yogurt

LUNCH

Mayo

Boar’s Head Trio

Back to Nature organic Mac n cheese

SNACK

Carrots

Mandarins

Mini babybel cheeses

String cheese

Applesauce

Jerky

__________________________________________________________________

Pantry Staples

Salt

Pepper

Olive Oil (for cooking)

Good Olive Oil (for finishing)

Unsalted Butter

Old Bay Seasoning

Soy Sauce

Vegetable Oil

Ground Ginger

Garlic Powder

Sesame Seeds

Mirin

Smoked Paprika

Apple Cider Vinegar

Red Pepper Flakes

White Vinegar

Hot Sauce (Cholula is on sale)

Balsamic Syrup (or cook down Balsamic Vinegar if desired)

Shopping List by Department

Meat – Fresh
1	Boneless NY Strip Steak or Steakhouse Roast	$6.99 lb
1-2	Harris Teeter Fresh Split Chicken Breast	Buy 1, Get 1 Free

Seafood
2-4	North Atlantic Lobster Tails	$5.99

Meat – Packaged
1	Hormel Bacon *breakfast	Buy 1, Get 1 Free

Produce
1	California Strawberries *breakfast, snack	4/$6
1	Whole Pineapple (or use pre-cut pineapple spears below)	$2.99
1	Sunkist Mandarin Smiles *snack	$2.99
1	Farmers Market Baby Cut Carrots *snack	2/$3
1	Fresh Rosemary	$1.79
4	Fresh Sweet Corn (or use packaged corn below)	2/$1
2 pkg	Green Giant Shaved Brussels Sprouts	$3.49
1 bunch	Fresh Green Onions	59¢
1	Block extra-firm tofu
1	Block silken tofu
1	Kirby Cucumbers *snack	$1.49 lb
1	Bunch asparagus
1 bag	Lemons	$2.79
1	Mangos *breakfast	10/$10
3	Yellow Bell Peppers	2/$3
2 pkg	Organic Baby Bella or White Mushrooms	$2.49
3	Fresh Limes	3/99¢
1	Honeydew Melon *breakfast	$3.99
1	Organic Bartlett Pears *breakfast	$1.99 lb
1	Organic Blackberries *breakfast	2/$5
1 lb	Organic Gala Apples	$1.79 lb
1 pkg	Organic Grape Tomatoes	2/$5
2	Organic Hass Avocados	2/$4
1	Pineapple Spears (or buy the whole pineapple above)	$3.99
1	Organic Zucchini Squash	$1.79 lb
1 pkg	Sweet Corn	$1.99
1 bag	Yukon Gold Potatoes	$3.99

1 pkg yellow cherry tomatoes

2 bunches cilantro

1 bunch parsley

1 shallot

1 bunch fresh basil

1 bag onions

1 bag whole peeled garlic

Dairy
1	Fairlife Milk *staple	2/$6
1	Harris Teeter Butter *staple	2/$6
1	Simply Orange Juice *breakfast	2/$6
1	Eggland’s Best Extra Large Eggs *breakfast (or use eggs below)	2/$7
1	Fage Greek Yogurt or Crossovers *breakfast, snack	10/$10
1	Pete and Gerry’s Organic Eggs *breakfast (or use eggs above)	$3.99
1	Polly-O String Cheese *snack	2/$6
1 pkg	Sargento Cheese, grated	2/$5

Bakery & Baked Goods
1	Thomas’ Breakfast Full Line *breakfast	Buy 1, Get 1 Free
1	Dave’s Killer Bread Organic Bagels *breakfast	$3.99
1	Mini Mousse Cups *dessert BONUS: save the glasses	$3.99

Grocery
1	Starbucks Coffee *breakfast	$6.99
1	Duke’s Mayo *lunch staple	2/$6
1	McCormick Gourmet Organic Garlic Powder *staple	$5.99
1	Back to Nature Organic Mac& Cheese *lunch	2/$3
1	Embasa Chipotle Peppers *staple	$2.39
1	Cholula Hot Sauces *staple	$3.39
1	Green Mountain Salsas (or use salsa below)	$4.99
1	Harris Teeter Mustard *staple	$1.97
1	Harris Teeter Vegetable or Canola Oil *staple	2/$4
1	La Preferida Organic Salsas (or use the salsa above, your choice)	$4.59
1	Late July Multi-Grain Tortilla or Cantina Chips *snack	2/$5
1	Maille Mustard *staple	2/$7
1	Mott’s Applesauce *snack	2/$4
1 pkg	Nature’s Earthly Choice Tri-Color Quinoa	$5.99
1	Mrs. Wages Guacamole Seasoning Mixes	10/$10
1	Pompeian Extra Virgin Olive Oil *staple	$13.99
1	Perky Jerky *snack	$3.99
1	RiceWorks Sea Salt Chips *snack	2/$4

1 can water chestnuts, chopped

1 pkg rice (to equal 2 cups)

1 quart vegetable stock

Deli
1	Sabra Hummus *snack	2/$6
1	HT Traders Pita Chips *snack	Buy 1, Get 1 Free
1	Boar’s Head Trio *lunch	$9.99
1	Harris Teeter Shredded Fancy Parmesan Cups	$3.49
1	Mini Babybel Cheese *snack	$3.99

1 pkg taco seasoning

1 can black beans

Frozen
1	Harris Teeter Organics Frozen Fruit *breakfast smoothies	2/$5

__________________________________________________________________

Recipes

MAINS

MAIN 1 Garlic & Rosemary-Studded Roast with Roasted Asparagus

1 3-4 lb boneless steakhouse roast

2 Tbsp each salt and pepper

8 garlic cloves, sliced thinly

1 bunch rosemary, leaves removed and left whole

2 Tbsp olive oil

1 bunch asparagus, trimmed

Process:

 

• Preheat oven to 425 F.

• Using a paring knife, make 2 inch deep by 1 inch long incisions (i.e. holes) lengthwise across the roast.  You should end up with about 16-20 evenly spaced incisions in rows 4×4 or 4×5.

• Sprinkle the whole roast with salt and pepper and stuff incisions with garlic slices and rosemary.  (Sounds complicated but it’s not!)

• Drizzle the roast with olive oil and place in a baking dish.

• Place in the oven and set a timer for 20 minutes.  After 20 minutes, reduce oven temperature to 350 F and continue cooking for 30-40 minutes or until internal temperature reads 140 F – 160 F depending on how well done you like your steak.

• For the last 15 minutes of cooking, add asparagus around roast and toss with juices.

• Once roast is done to your liking, remove and let rest for 15 minutes before serving.

• Slice thinly and with asparagus on the side.

 

BONUS MOTHER’S DAY MAIN  Grilled Lobster with Drawn Lemon Shallot Butter, Roasted Potatoes

2-4 lobster tails

1 stick unsalted butter, at room temperature

1 shallot, minced

1 lemon, zested and juiced

1 bunch parsley, rinsed and chopped

4 Yukon gold potatoes, quartered

2 Tbsp old bay seasoning

2 Tbsp olive oil

Process:

 

• Heat grill while you prepare the lemon shallot butter: Mix with a spatula the butter, shallot, lemon zest and juice and parsley.

• Preheat oven to 400 F and on a foil-lined baking sheet toss potatoes with old bay and olive oil.

• Roast for 20-30 minutes or until crispy and cooked through.  While potatoes are cooking, grill the lobster tails.

• Spread 1 Tbsp of butter per lobster tail directly onto the flesh.  Grill lobsters shell-side down on grill.  *You can also just broil them this way!

• Melt remaining butter mixture and serve as a dipping sauce for cooked lobster and potatoes.

 

MAIN 2 Shredded Chicken Tex-Mex Bowls

2 cups quinoa

1 pkg guacamole seasoning

1 pkg chicken breasts

1 quart water

1 pkg taco seasoning

1 can black beans, drained and rinsed

1 pkg cherry tomatoes

1 bunch cilantro, rinsed and chopped

2 avocados, peeled, pitted and sliced

1 jar salsa

1 pkg grated cheddar cheese

Process:

 

• Begin by bringing to a boil the quart of water with taco seasoning.

• While water is coming to a boil, make quinoa: Cook quinoa with 4 cups water on the stove in a saucepan or in a rice cooker, making sure to add guacamole seasoning to flavor quinoa.  Cook until softened.

• While quinoa is cooking, poach chicken breasts in boiling water for 20 minutes once the water reaches a boil.  Set aside to cool and then shred with a fork.

• To make bowls: fill each with quinoa, then top with shredded chicken, black beans, cherry tomatoes, cilantro, avocado, salsa and cheese and serve hot or at room temperature.

 

MAIN 3 Pineapple Rice with Fried Tofu

2 cups rice, cooked

1 red bell pepper, chopped

1 jalapeno, diced *optional

1 bunch green onions, chopped

1 can chopped water chestnuts, drained

1 whole pineapple, peeled and cubed or 1 pkg sliced pineapple

1-2 tsp soy sauce

1 block extra firm tofu, cubed

¼ cup vegetable oil

2 tsp each ground ginger, garlic powder, sesame seeds (toasted) and soy sauce

1 tsp mirin

½ bunch cilantro, rinsed and chopped

Process:

 

• Cook rice on the stove or in a rice cooker with 4 cups water, red bell pepper and jalapeno.  

• While rice is cooking, make fried tofu by heating oil in a large skillet.  Remove excess moisture from tofu by pressing cubes with dry paper towels.

• Fry tofu carefully (it will splatter a bit) until golden brown on all sides, about 5-7 minutes per side, over medium-high heat.

• Transfer tofu to a paper towel-lined plate to absorb extra oil and then toss with ginger, garlic powder, sesame seeds and soy sauce.

• Once rice is cooked, combine with green onions, water chestnuts and pineapple and toss with mirin.

• Taste and add soy sauce as desired, keeping in mind that the tofu will also be heavily flavored.

• Serve rice topped with tofu and sprinkle with chopped cilantro.

 

SIDES

SIDE 1 Corn and Black Bean Salad with Marinated Mushrooms

1 pkg button mushrooms, washed and left whole

2 Tbsp white vinegar

2 Tbsp soy sauce, divided

1 pinch red pepper flakes

1 bunch cilantro, rinsed and chopped

4 ears corn, cooked and kernels removed

1 can black beans, drained and rinsed

2 limes, zested and juiced

1 tsp hot sauce, your choice

1 head romaine lettuce, shredded

Process:

 

• In a container fitted with a lid, combine mushrooms with vinegar, half of soy sauce and red pepper flakes.  Close lid and shake to coat mushrooms.  Allow to marinate for at least 20 minutes or overnight.  *This is a great step to do ahead.

• Cook corn in boiling water until tender.  Remove from water, cool and slice off corn kernels with a sharp knife.

• Toss corn kernels with black beans, zest and juice of the limes, the rest of the soy sauce and hot sauce if desired.

• When ready to serve mushrooms, arrange romaine on a serving platter or individual plates and top with black bean and corn mixture, then scatter mushrooms over top.  Serve cold.

 

BONUS SIDE  Crispy Brussels Sprouts

2 pkg shaved Brussels sprouts

2 Tbsp olive oil

1 Tbsp garlic powder

2 tsp each salt and pepper

1 pinch red pepper flakes

2 Tbsp balsamic syrup

½-1 cup parmesan, grated

Process:

 

• Preheat oven to a low broil.

• On a foil-lined baking sheet, combine shaved Brussels sprouts, olive oil, garlic powder, salt, pepper and red pepper flakes.

• Broil until leaves begin to crisp up and turn brown.

• Remove from oven, toss again and serve with a drizzle of balsamic syrup and grated parmesan.

 

*Chef’s tip: Make this in batches as needed if you want your Brussels sprouts to remain crisp throughout the week for serving.  If you don’t mind them losing their crunch, you can make this altogether for the whole week in one day.

SOUP

Creamy Roasted Yellow Pepper

3 yellow bell peppers, roasted and chopped (seeds & stems removed)

1 yellow onion, chopped

4 cloves garlic, chopped

1 pkg yellow cherry tomatoes

1 quart vegetable stock

1 pkg silken tofu

2 tsp salt and pepper, or to taste

1 bunch fresh basil, leaves torn just before garnishing

Good olive oil

Process:

 

• Preheat oven to a low broil and add bell peppers to a foil-lined baking sheet to roast.  Roast until blackened slightly and soft.

• Remove from the oven and allow to cool.  *This step can be done in advance.

• Once cooled, the stems will pull away easily and you can tear the peppers apart to remove seeds.

• Combine in a soup pot the peppers, onion, garlic, cherry tomatoes and stock and bring to a boil, then reduce to a simmer for 20 minutes.

• Transfer to a blender and add the tofu.  Puree until smooth and pass soup through a sieve if you don’t want the pepper and tomato skins (and ultimately want a silkier soup).

• Return to the soup pot, season with half the salt and pepper, taste and add more if needed.

• Serve hot sprinkled with basil and a drizzle of good olive oil.

 

_________________________________

Mini Meal Plan

Harris Teeter

May 3rd – May 9th

 

This list is based on Sale items for the week of May 3rd – May 9th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

MAINS

 

MAIN 1 Teriyaki Chicken with Pineapple Rice

2-4 lbs chicken drumsticks and bone-in thighs

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 Tbsp mirin

2 Tbsp toasted sesame oil

1 pinch red pepper flakes

1 onion, sliced into slivers

3 cloves garlic, sliced, divided

2 Tbsp fresh ginger, peeled and sliced, divided

1 can pineapple, chopped and divided

2 cups white rice, cooked

1 yellow bell pepper, diced

1 bunch green onions

½ bunch cilantro, rinsed and chopped

 

Once you try this teriyaki chicken you’ll never go back to boring grilled chicken again!  Make a bunch of marinade and save it in the fridge to use on just about anything from a salad dressing to a glaze.

 

MAIN 3 Black Bean & Tempeh Enchiladas

1 pkg corn or flour tortillas

1 jar tomato sauce, plain

1 pkg fresh salsa, divided

1 yellow onion, chopped

1 green bell pepper, chopped

1 tsp oil

2 cans black beans

1 pkg tempeh (smoked if available)

1 pkg regular grated cheddar or daiya vegan cheese

 

A fantastic vegan option for this week, these enchiladas are decadent and healthy all at once!  Bonus: learn how to make your own enchilada sauce while you’re at it.

 

MAIN 3 Baked Cumin Chicken with Chimichurri Drizzle

1-2 pkgs chicken breasts

1 Tbsp each of cumin, chili powder, garlic powder

1-2 tsp salt and pepper

1 bunch cilantro, rinsed

2 cloves garlic, chopped

1 Tbsp white vinegar

1 pinch red pepper flakes

1 tsp olive oil

Water as needed to thin to desired consistency

1 pkg yellow rice mix

 

Make a double batch of this cumin chicken and use it on salads throughout the week.  Coating this chicken in spices helps to keep the breasts moist while they bake so you’ll never end up with dried out chicken again.

 

SIDES

 

SIDE 1 Mandarin Orange Salad with Crispy Noodles

1 jar mandarin oranges

1 bunch green onions

½ head red cabbage

1 crown broccoli, cut into florets

1 head romaine lettuce, washed and sliced into thin ribbons crosswise

1 pkg crunchy noodles

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 Tbsp mirin

2 Tbsp toasted sesame oil

1 pinch red pepper flakes

1 red onion, sliced into slivers

3 cloves garlic, sliced, divided

2 Tbsp fresh ginger, peeled and sliced, divided

Leftover Cumin Chicken, sliced into thin strips *optional

½ bunch cilantro, rinsed and chopped

 

Love those Chinese Chicken Salads at your favorite restaurants?  Make this at home instead and save money

 

BONUS SIDE Wilted Kale Salad

2 bunches kale, ribs removed and chopped into thin ribbons (just like romaine preparation)

¼ cup apple cider vinegar

2 Tbsp olive oil

1 Tbsp dijon mustard

1 Tbsp sugar or honey or agave

1 pinch red pepper flakes

2 tsp soy sauce

½ red onion, sliced into slivers

1 English cucumber, sliced

 

I love to make this is a big batch and add it to grain bowls or soups throughout the week.  Wilting the kale with vinegar brightens it while retaining the nutrients of this awesome vegetable!

 

SOUP

Tomato Basil

1 yellow onion, chopped

4 cloves garlic, chopped

1 Tbsp paprika

2 large cans tomatoes, unflavored

1 block silken tofu

2 tsp each salt and pepper, or to taste

1 bunch basil

 

This soup is simple and comforting and comes together in no time.  It freezes well, too, so go ahead and make a lot and save some for later in the month!  Take advantage while the canned tomatoes are on sale.

 

BREAKFAST

Blueberries

Coffee

Eggs

Oj

Strawberries

 

LUNCH

Salad mix

Turkey

Rolls

 

SNACK

Cheese and crackers

 

_________________________________________________________________

Pantry Staples

 

Agave

Balsamic Vinegar

Balsamic Syrup (Reduction)

Soy Sauce

Mirin

Toasted Sesame Oil

Red Pepper Flakes

Salt

Pepper

Olive Oil S

Vegetable Oil

Cumin

Garlic Powder

Chili Powder

White Vinegar

Apple Cider Vinegar

Dijon Mustard

Sugar

Honey

Paprika

 

Shopping List by Department

 

Grocery
4	Harris Teeter Pasta Sauce *stock up	4/$5
1	HT Traders Coffee *breakfast	Buy 2, Get 3 Free
1	HT Traders Salsa	Buy 1, Get 1 Free
1	Pompeian Extra Virgin Olive Oil *staple	Buy 1, Get 1 Free
1	Brianna’s Dressings *staple	$3.39
1	Cholula Hot Sauces *staple	$3.39
1	Embasa Chipotle Peppers	$2.39
1	Maille Mustard *staple	2/$7
5	Furmano’s Crushed or Diced Tomatoes *stock up	Buy 2, Get 3 Free

1 pkg crispy Asian noodles

1 pkg Yellow Rice

2 cans Black Beans

1 pkg corn or flour tortillas

1 jar mandarin oranges

1 can chopped pineapple (if not using fresh)

1 pkg white rice

 

Produce
1	Blueberries *breakfast	$2.99
1	Earthbound Farm Organic Spring Mix or Spinach *lunch	2/$5
1	Broccoli Crown	99¢ lb
2-3 lb	Bunch Tomatoes on the Vine	$1.49 lb
2	Double Bunch Cilantro	2/$3
2	Fresh Basil	2/$3
1	Farmers Market Sliced Strawberries *breakfast	$4.99
1	Eat Smart Chopped Vegetable Kits *lunch	2/$6
3	Fresh Limes	3/99¢
1	Golden Pineapple	$2.99
1	Red or Green Cabbage	49¢ lb
2	Lemons
1	Hass Avocados *lunch	2/$4
1	Harris Teeter Salsa (just choose 1 of any sale variety available)	2/$6
2	(1 each) Red & Green Bell Pepper
1 hand	Fresh ginger
1 bag	Peeled garlic
1	Organic Blackberries *breakfast	2/$5
1	Organic Bartlett Pears *breakfast or snack	$1.99 lb
1	Organic Grape Tomatoes *lunch	2/$5
1	Organic Romaine Lettuce	2/$5
1	Organic Valencia Oranges *breakfast	2/$1
1	Peeled Baby Carrots *snack	2/$3
1-2	Red Onions	$1.49 lb
1	Select Cucumbers (English)	2/$1
1 bag	Yellow Onions	2 lb /$1
2	Bunches green onions
2 bunches	Kale

1 block Silken Tofu

1 pkg Tempeh (smoked flavor if available)

Meat – Packaged
1	Harris Teeter Boneless Chicken Breast or…	Buy 1, Get 1 Free
1	Johnsonville Breakfast Links *breakfast	2/$6
1	Oscar Mayer Bacon *breakfast	$4.49

 

Deli
1	Boar’s Head Ovengold Turkey *lunch	$8.99 lb
1	Cotija Queso *for enchiladas if desired	$5.99
1	Yellow or White American Cheese *lunch	$5.99 lb

 

Dairy
1	Harris Teeter Shredded Cheese	Buy 2, Get 3 Free
1 pkg	Grated parmesan
1	HT Traders Cracker Cuts *snack	$3.99
1	Pete& Gerry’s Extra Large Organic Eggs *breakfast	$4.49
1	Tropicana Orange Juice or Probiotics *breakfast	$3.49
1	Silk Soy, Almond, Cashew or Protein Milk *breakfast	2/$6
1	Daisy Sour Cream or Cottage Cheese *breakfast	2/$4
1	Harris Teeter Sour Cream	10/$10

 

Bakery & Baked Goods
1	King’s Hawaiian Rolls *lunch	2/$6
1	Band of Bakers Paesano Bread *lunch	$2.49
1	Petite Sourdough *lunch	$1.99

 

Meat – Fresh
1	Bone-In Chicken Thighs (mix and match: 2-4 lbs altogether from here and below)	$1.27 lb
1	Chicken Drumsticks (mix and match: 2-4 lbs altogether from here and above)	$1.27 lb

 

Seafood
	None this week

 

Frozen
1	PictSweet Vegetables *staple	Buy 1, Get 1 Free
1	Harris Teeter Organics Frozen Blueberries *breakfast smoothies	2/$6
1	Harris Teeter Frozen Vegetables *staple	10/$10
1	Harris Teeter Organics Frozen Strawberries *breakfast smoothie	2/$5

 

_________________________________________________________________

Recipes

 

MAINS

 

MAIN 1 Teriyaki Chicken with Pineapple Rice

2-4 lbs chicken drumsticks and bone-in thighs

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 Tbsp mirin

2 Tbsp toasted sesame oil

1 pinch red pepper flakes

1 onion, sliced into slivers, divided

3 cloves garlic, sliced, divided

2 Tbsp fresh ginger, peeled and sliced, divided

1 can pineapple, chopped and divided

2 cups white rice, cooked

1 yellow bell pepper, diced

1 bunch green onions, sliced

½ bunch cilantro, rinsed and chopped

Process:

 

• In a plastic bag or reusable container, Combine chicken, agave, balsamic, soy sauce, mirin, toasted sesame oil, red pepper flakes, half the onion, half the garlic, half the  ginger and half the pineapple.  Marinate for 20 minutes or up to overnight.

• While chicken is marinating, make rice by combining rice with 4 cups water and yellow bell pepper with a pinch of salt.  Cook in a rice cooker or on a stovetop covered until water is absorbed and rice is cooked but not mushy.

• Fluff rice with a fork and toss with the rest of the onion, garlic, ginger, pineapples and green onions and set aside.

• While rice is cooking, preheat oven to 400 F and place chicken in a well-oiled baking dish.  Reserve marinade.  Bake chicken until done, caramelized on the outside and the meat is pulling away from the bone.

• Add the rest of the marinade to a small saucepan and boil down until reduced and thickened.

• Pour reduction over chicken and serve with pineapple rice and cilantro.

 

 

MAIN 2 Black Bean & Tempeh Enchiladas

1 pkg corn or flour tortillas

1 jar tomato sauce, plain

1 pkg fresh salsa, divided

1 yellow onion, chopped

1 green bell pepper, chopped

1 tsp oil

2 cans black beans, drained and rinsed

1 Tbsp each cumin and chili powder

1 pkg tempeh (smoked if available)

1 pkg regular grated cheddar or daiya vegan cheese, divided

Process:

 

• Preheat oven to 350 F.

• In a small saucepan, combine tomato sauce and half of salsa.  Bring to a boil then reduce to a simmer and cook for 10 minutes.  Taste and adjust seasonings if needed.

• While sauce is cooking, saute yellow onion and bell pepper in a medium saucepan and cook in oil for 5 minutes.  Add black beans, cumin and chili powder and continue to cook until heated through.

• Crumble tempeh.

• Fill each tortilla with a couple of spoonfuls of beans, add some crumbled tempeh and sprinkle with cheese.  In a baking dish spoon half of the tomato sauce in the bottom.

• Roll up tortillas and place seam-side down in the baking dish in a row.

• Top with remaining sauce and sprinkle with the rest of the cheese and bake until sauce is bubbling, about 20-30 minutes.

 

 

MAIN 3 Baked Cumin Chicken with Chimichurri Drizzle

1-2 pkgs chicken breasts

1 Tbsp each of cumin, chili powder, garlic powder

1-2 tsp salt and pepper

1 bunch cilantro, rinsed

2 cloves garlic, chopped

1 Tbsp white vinegar

1 pinch red pepper flakes

1 tsp olive oil

Water as needed to thin to desired consistency

1 pkg yellow rice mix

Process:

 

• Preheat oven to 375 F.

• Coat chicken breasts in cumin, chili powder, garlic powder, salt and pepper and place in an oiled baking dish.

• Bake for 30 minutes or until cooked through.  Remove from oven and let rest for 10 minutes before slicing.

• While chicken is cooking, make chimichurri sauce: combine cilantro, garlic, white vinegar, red pepper flakes, olive oil and water as needed in a blender or food processor.

• Make yellow rice in a small saucepan or rice cooker according to package instructions and place chicken over rice.  Top with chimichurri sauce to serve.

 

 

SIDES

 

SIDE 1 Mandarin Orange Salad with Crispy Noodles

2 cups mandarin oranges

1 bunch green onions

½ head red cabbage

1 crown broccoli, cut into florets

1 head romaine lettuce, washed and sliced into thin ribbons crosswise

1 pkg crunchy noodles

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 Tbsp mirin

2 Tbsp toasted sesame oil

1 pinch red pepper flakes

1 red onion, sliced into slivers

3 cloves garlic, sliced, divided

2 Tbsp fresh ginger, peeled and sliced, divided

Leftover Cumin Chicken, sliced into thin strips *optional

½ bunch cilantro, rinsed and chopped

Process:

 

• Toss mandarin oranges, green onions, red cabbage together.  In a separate bowl, combine agave, balsamic, soy sauce, mirin toasted sesame oil, red pepper flakes, red onion, garlic and ginger,  

• Toss sauce with orange mixture.

• Serve over a bed of romaine and top with crunchy noodles.  Add chicken if desired and garnish with cilantro.

 

 

BONUS SIDE Wilted Kale Salad

2 bunches kale, ribs removed and chopped into thin ribbons (just like romaine preparation)

¼ cup apple cider vinegar

2 Tbsp olive oil

1 Tbsp dijon mustard

1 Tbsp sugar or honey or agave

1 pinch red pepper flakes

2 tsp soy sauce

½ red onion, sliced into slivers

1 English cucumber, sliced

Process:

 

• 1 hour before serving (or can be made in advance), combine apple cider vinegar, olive oil, dijon, sugar, red pepper flakes and soy sauce in a jar and shake to combine.  

• Pour over kale and massage with both hands until kale is coated and it begins to wilt.

• Top with red onion and cucumber and toss once more to combine.  Serve.

 

 

SOUP

Tomato Basil

1 yellow onion, chopped

4 cloves garlic, chopped

1 Tbsp paprika

2 tsp olive oil

2 large cans tomatoes, unflavored

1 block silken tofu

2 tsp each salt and pepper, or to taste

1 bunch basil

Parmesan cheese, to garnish *optional

Process:

 

• Saute onion and garlic with paprika in olive oil for 5 minutes.

• Add tomatoes and bring to a boil, then reduce to a simmer for 10 minutes.

• Place in a blender, add tofu, salt and pepper and puree until smooth.

• Taste and adjust seasonings if needed, then top with basil just before serving.  Add parmesan cheese if desired.

 

 

BREAKFAST

Blueberries

Coffee

Eggs

Oj

Strawberries

 

LUNCH

Salad mix

Turkey

Rolls

 

SNACK

Cheese and crackers

 

---

Mini Meal Plan

Harris Teeter

April 26th – May 2nd

This list is based on Sale items for the week of April 26th – May 2nd, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1 Spring Vegetable Frittata

6 eggs

1 bunch asparagus

2 cups lacinato kale S, stems removed and chopped into chiffonade

1 bunch spring onions S, sliced into 1-inch lengths

1 pkg mushrooms S, sliced thinly

1 pkg Kraft grated cheese S, your choice

½ cup milk or cream

1-2 tsp salt & pepper

MAIN 2 Shrimp Scampi over Angel Hair Pasta or Zucchini Noodles

1-2 lbs pink shrimp S

6 cloves garlic, minced

1 Tbsp unsalted butter

1 Tbsp olive oil

1 tsp salt and pepper

1  bunch parsley, rinsed and chopped finely

Juice of 2 lemons S

1 pkg angel hair pasta (or thin spaghetti) S or 1-2 pkg zucchini noodles

1 cup pecorino romano or parmesan cheese S, grated

½ loaf bread S, sliced and toasted

MAIN 3 Grilled Tuna or Tofu Tacos with Lemon Sauce

1-2 lbs tuna steaks S or 1-2 blocks extra firm tofu

Juice of 2 lemons S, divided

2 tsp each salt and pepper, divided

½ head cabbage S, shredded

1 pkg corn or flour tortillas S

1 avocado S

1 pkg fresh salsa S

½ bunch cilantro

1 pkg sour cream (or tofutti sour cream)

SIDES

SIDE 1 Caesar Salad

2 bags prepackaged romaine S

2 cups lacinato kale, stems removed and chopped

1 bottle caesar dressing

½ loaf bread S, made into croutons*

1 pkg cherry tomatoes S, sliced in half

1 cup pecorino romano or parmesan cheese S, grated

BONUS SIDE  Vegetable Succotash

½ bag frozen corn S

½ bag frozen lima beans S

½ bag frozen green beans S

1 can fire roasted tomatoes

1 tsp olive oil

1 Tbsp unsalted butter

1-2 tsp salt and pepper, or to taste

Juice of half a lemon S

Grated parmesan S, to garnish *optional

SOUP

Tortilla Vegetable Soup

½ bag frozen corn S

½ bag frozen lima beans S

½ bag frozen green beans S

1 can fire roasted tomatoes

1 pkg fresh salsa S

1 tsp olive oil

1 Tbsp unsalted butter

1-2 tsp salt and pepper, or to taste

1 chipotle in adobo sauce S

3 corn tortillas S, torn

Juice of half a lemon S

Grated Kraft cheese S, for garnish

1 avocado S, for garnish

BREAKFAST

Eggs

Fresh fruit: melon, blackberries, blueberries, Gala apples

Peet’s coffee

HT organics deal

Smithfield bacon

LUNCH

Presliced HT deli meats and cheese

FlatOut wraps

SNACK

Fresh fruit

Cheese

Yogurt

________________________________________________________________

Pantry Staples

Salt

Pepper

Olive Oil

Unsalted Butter

Flour (or Cornstarch)

Milk or Cream

Shopping List by Department

Dairy
1	Harris Teeter Naturals Natural Nest Eggs	$2.47
2	Kraft Shredded or Chunk Cheese	Buy 1, Get 1 Free
1	Pkg sour cream (or Tofutti)

Meat – Fresh
	None this week

Seafood
1-2 lb	Argentine Pink Shrimp	Buy 1, Get 1 Free
1-2 lb	Tuna Steaks	Buy 1, Get 1 Free

Produce
2	Fresh Express Salads (romaine, or see organic girl below)	Buy 1, Get 1 Free
4-6	Navel Oranges *snack	Buy 1, Get 1 Free
1	Cantaloupe or Honeydew *breakfast	Buy 1, Get 1 Free
1	Blackberries *breakfast	2/$6
1	Blueberries *breakfast	$2.99
2	Farmers Market Salsa	2/$6
5	Fresh Lemons	5/$3
3	Fresh Limes	3/99¢
1	Green Cabbage (or see organic option below)	2 lb /$1
1	Harris Teeter Organics Baby Carrots *snack	2/$3
2	Hass Avocados	$1.67
1	Gala Apples *breakfast/snack	99¢ lb
1	Bunch Asparagus
1	Organic Baby Bella or White Mushrooms	$2.49
1	Organic Lacinato Kale	$1.79
1	Organic Green Cabbage	$1.29 lb
1	OrganicGirl Salads Select Varieties	$3.49
1-2	Blocks Extra Firm Tofu
1 bag	Yellow Onions	$1.27
1	Pkg Cherry Tomatoes
1	Green Onions	2/$1

1 Bunch each Cilantro, Parsley

Frozen
1 each	Birds Eye Vegetables (corn, lima beans, green beans)	Buy 1, Get 1 Free

Grocery
1	Ken’s Salad Dressing (or see Brianna’s below)	Buy 1, Get 1 Free
1	Peet’s Coffee *breakfast	$6.99
1	HT ORGANICS DEAL *breakfast	HT Organics Deal
1	Barilla Angel Hair	10/$10
1	Brianna’s Dressings	$3.39
1	Cholula Hot Sauces *optional staple	$3.39
1	Embasa Chipotle Peppers	$2.39
1	Fini Balsamic Vinegar *staple	$12.99
1	Bag Corn Tortillas

2 16 oz. Cans Fire Roasted Tomatoes

1 pkg Taco seasoning

Deli
1	Pre-Sliced Meats & Cheeses *lunch	Buy 1, Get 1 Free
1	Bel Gioioso Parmesan, Asiago or Romano Cheese	$5.49

Bakery & Baked Goods
1	Flatout Wraps & Foldits *lunch	Buy 1, Get 1 Free
1	Band of Bakers Pane di Casa	$2.99

Beer & Wine
1	Case Wine Sale *optional	20% OFF

Meat – Packaged
1	Smithfield Bacon *breakfast	Buy 1, Get 1 Free

________________________________________________________________

Recipes

MAINS

MAIN 1 Spring Vegetable Frittata

6 eggs

½ cup milk or cream

1-2 tsp salt & pepper

2 tsp olive oil

1 pkg Kraft grated cheese S, your choice

1 bunch asparagus, woody ends removed and chopped into 2-inch pieces on the bias

2 cups lacinato kale S, stems removed and chopped into chiffonade

1 bunch spring onions S, sliced into 1-inch lengths

1 pkg mushrooms S, sliced thinly

Process:

 

• Preheat oven to 350 F.

• Beat eggs in a large bowl until mixed and slightly aerated (you should see the eggs come together and they should have some air bubbles apparent).

• Add milk or cream and salt and pepper.

• In an oven-proof saute pan (like a cast-iron skillet) pour in oil and heat over medium heat.

• Add egg mixture and cook until firm on the underside (top should still be runny).

• Scatter cheese throughout and arrange asparagus, kale, spring onions and mushrooms on top.

• Remove from heat and place in the oven until browned on top and firm but still slightly wet.  Don’t overcook!  Baking the frittata will take about 15-20 minutes.

• Remove from heat, let cool for 10 minutes then slice and serve.

 

MAIN 2 Shrimp Scampi over Angel Hair Pasta or Zucchini Noodles

1-2 lbs pink shrimp S

6 cloves garlic, minced

1 Tbsp unsalted butter

1 Tbsp olive oil

1 tsp salt and pepper, or to taste

1  bunch parsley, rinsed and chopped finely

Juice of 2 lemons S

1 pkg angel hair pasta (or thin spaghetti) S or 1-2 pkg zucchini noodles

1 cup pecorino romano or parmesan cheese S, grated

½ loaf bread S, sliced and toasted

Process:

 

• Bring a large pot of water to a boil with a big pinch of salt and add angel hair pasta or zoodles when ready.  Cook according to package instructions minus 1 minute.  Make sure to toss pasta in a bit of oil if done before ready to be tossed with the shrimp!  This way your noodles won’t stick together, as is the tendency of angel hair.  Make sure to reserve about 1 cup of cooking liquid from pasta.

• In a large saute pan, cook shrimp with garlic, butter and oil.  Add salt and pepper after 4-5 minutes of cooking.

• Cook shrimp until opaque and “bouncy” feeling, about 10 minutes.

• Add pasta with some of the cooking water (or drained zoodles) and throw in parsley.  Toss to combine everything and serve with lemon juice squeezed on top and cheese and bread to garnish.

 

MAIN 3 Grilled Tuna or Tofu Tacos with Lemon Sauce

1-2 lbs tuna steaks S or 1-2 blocks extra firm tofu

1 tsp each salt, pepper, cumin, paprika, chili powder

1 tsp olive oil

Juice of 2 lemons S, divided

2 tsp each salt and pepper, divided

½ head cabbage S, shredded

1 pkg corn tortillas S

1 avocado S

1 pkg fresh salsa S

½ bunch cilantro

1 pkg sour cream (or tofutti sour cream)

Process:

 

• Season and grill tuna in oil for 4 minutes on each side in a skillet set to medium-high heat.  Resist the temptation to move tuna around.  Letting it sit undisturbed will optimize your chances of preventing it from sticking, although often tuna is the worst offender in that department!  Set aside to cool in the fridge, well-covered.  If using tofu, do the same.

• Preheat oven to 350 F.

• Slice tuna or tofu into thin pieces and place on top of corn tortillas arranged on a foil-lined baking sheet.  Place in the oven for 10 minutes to heat through and top with cabbage, avocado, salsa, cilantro and sour cream if desired.

 

SIDES

SIDE 1 Caesar Salad

2 bags pre-packaged romaine S

2 cups lacinato kale, stems removed and chopped

1 bottle caesar dressing

½ loaf bread S, made into croutons*

2 tsp olive oil

1 tsp each salt, pepper and garlic powder

1 pkg cherry tomatoes S, sliced in half

1 cup pecorino romano or parmesan cheese S, grated

Process:

 

• To make croutons, preheat oven to 300 F and cube bread.

• Toss croutons in oil, salt, pepper and garlic powder and spread out evenly onto a foil-lined baking sheet.

• Bake 20 minutes or until crunchy throughout, keeping in mind that when they cool they “crunch up”.

• Combine salad and dressing together on an as-needed basis so the leaves don’t get soggy in the fridge.

• Serve salad with tomatoes and parmesan cheese.

 

BONUS SIDE  Vegetable Succotash

1 yellow onion, chopped

2 cloves garlic, minced

½ bag frozen corn S

½ bag frozen lima beans S

½ bag frozen green beans S

1 tsp olive oil

1 Tbsp unsalted butter

1 can fire roasted tomatoes

1-2 tsp salt and pepper, or to taste

Juice of half a lemon S

Grated parmesan S, to garnish *optional

Process:

 

• Saute onion, garlic, corn, limas and green beans in oil and butter over low heat for 5 minutes.

• Add fire roasted tomatoes and season with salt and pepper.  Cook for 10 minutes.

• Squeeze lemon juice on and mix just before serving.

• Top with parmesan to garnish.

 

SOUP

Tortilla Vegetable Soup

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg taco seasoning

1 tsp olive oil

½ bag frozen corn S

½ bag frozen lima beans S

½ bag frozen green beans S

1 can fire roasted tomatoes

1 pkg fresh salsa S

1-2 tsp salt and pepper, or to taste

1 chipotle in adobo sauce S

3 corn tortillas S, torn

Salt if desired (salsa might have enough)

Juice of half a lemon S

Grated Kraft cheese S, for garnish

1 avocado S, for garnish

Process:

 

• Saute onion and garlic in oil with taco seasoning in a large pot for 5 minutes.

• Add corn, lima beans and green beans and saute with onions and garlic for five more minutes.

• Add fire roasted tomatoes, salsa and chipotle.  Mix to combine then add 1-2 quarts of water (depending on thickness of soup desired).

• Bring to a boil, reduce to a simmer and add corn tortillas.  Cook for 20 minutes.

• Taste and adjust seasonings if needed and squeeze in lemon juice just before serving.

• Garnish with cheese and avocado.

 

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Mini Meal Plan

Harris Teeter

April 19th – 25th

 

This list is based on Sale items for the week of April 19th – 25th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

Weekly Meal Plan

(Shopping List by Meal)

MAINS

 

MAIN 1 Massaman Curry

2 russet potatoes, peeled and cubed

2 sweet potatoes, peeled and cubed

1 yellow onion, sliced into slivers

3 cloves garlic

2 tbsp coconut oil

2 teaspoons salt, cumin, turmeric, ginger (may want to adjust seasoning to taste before serving)

1 bunch small carrots, greens removed but tops intact

4 cups stock (chicken or veggie will do)

¼ cup unsweetened crunchy peanut butter

2 cans coconut milk

¼ cup fish sauce

⅛ cup sugar or agave

½ bunch cilantro, rinsed and chopped

Peanuts, toasted and chopped

 

One of my favorite vegan dishes, this massaman curry has seen many renditions in my kitchen!  Vegan (if you omit the fish sauce), it is healthy and light and the sweet potatoes really shine through to offer balance and interest to regular ol’ potatoes.

 

MAIN 2 Chili-Rubbed Pork Loin with Rosemary Potatoes

1 pork loin

2 Tbsp chili powder

1 Tbsp cumin

1 Tbsp paprika

2 tsp salt and pepper, divided

3 russet potatoes, peeled and quartered

2 Tbsp fresh rosemary, chopped

 

Always a great standby in your dinnertime routine, this roasted potato and pork loin dish is easy to prepare and requires very little hands-on time.  The flavors are subtle but different from our usual garlic & herb flavoring combo so enjoy the switch-up!

 

MAIN 3 Smoky Salmon and Sundried Tomatoes

1-2 lbs salmon fillets

2 tsp olive oil, divided

1 chipotle

1 can tomato paste

1 can fire-roasted tomatoes

1 tsp salt

1 pkg Sundried Tomatoes, chopped in rounds

1 yellow onion

4 cloves garlic

½ tsp salt

 

The salmon gets its rich smoky flavor from the paste that gets spread on top of each fillet before it is baked.  Save some and mix it into mayonnaise for a surprisingly full-bodied aioli.

 

Sides

 

Side 1 Southwestern Corn & Avocado Salad

1 can sweet corn, drained

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

 

Always a favorite at picnics and potlucks, we’ve dressed up this salad a bit so that it’s anything but bland.  Use spicy black beans if you can find them!

 

BONUS Side Harissa Farro with Carrots & Wilted Kale

1 cup farro

½ shallot, diced

3 carrots, chopped

4 cups chicken stock, vegetable stock or water

1-2 tsp soy sauce (to taste)

1 tsp each of cumin, chili powder and curry

¼ tsp cinnamon

1 chipotle, whole

1 Tbsp tomato paste

1 cup raisins

2 cups chopped kale

 

This is not your average grain salad!  Its mellow spices and the addition of raisins give it a sweet and complex flavor and the added kale at the end never hurts to up the ante in the vegetable department, either!

 

 

Soup

Chili Verde

1 yellow onion, chopped

4 cloves garlic, minced

1 tsp olive oil

1 jalapeno, seeded and chopped

2 tsp cumin

2 poblano peppers, roasted and chopped

1 jar salsa verde (not spicy)

1 can sweet corn, drained

1 can black beans, drained

1 quart vegetable stock

2 corn tortillas, torn

1-2 tsp soy sauce

1 avocado, peeled, pitted and sliced for garnish

½ bunch cilantro, for garnish

 

We love this soup because it’s healthy, full of flavor and all plant-based!  Take it up (or down) a notch on the spiciness scale by adding spicy salsa verde or omitting the jalapeno, respectively.  The torn corn tortillas help to thicken the soup, too, without gluten so this is a very allergy-friendly dish.

 

_________________________________________________________

Staples

 

Coconut Oil

Salt

Pepper

Cumin

Turmeric

Ginger

Unsweetened Crunchy Peanut Butter

Fish Sauce

Sugar or Agave

Peanuts

Chili Powder

Paprika

Olive Oil

Tomato Paste

Honey

Apple Cider Vinegar

Soy Sauce

Vegetable Oil

Curry Powder

Cinnamon

Raisins

 

(Check your pantry first)

 

Shopping List by Department

 

Produce

1 bag white potatoes

2 sweet potatoes

1 bag yellow onions

1 bag peeled garlic

2 1-lb bags carrots (or 1 5-lb bag to save money)

2 bunches cilantro

1 bunch rosemary

1 bunch basil

3 avocados

2 tomatoes

3 limes

1 shallot

1 bunch kale

2 poblano peppers

 

Meat/Protein

1 pork loin

1-2 lbs salmon fillets

 

Dairy/Eggs

none

 

Grains/Dried Fruit/Nuts

1 cup peanuts

1 cup farro

1 bag corn tortillas

 

Canned Goods & Non-Perishables

3 quarts chicken or vegetable stock

2 cans coconut milk

1 can chipotles in adobo sauce

1 can fire-roasted tomatoes

1 pkg sundried tomatoes

2 cans corn

2 can black beans

1 jar salsa verde (not spicy)

 

Frozen Foods

none

 

_________________________________________________________

 

Recipes

 

MAINS

 

MAIN 1 Massaman Curry

2 russet potatoes, peeled and cubed

2 sweet potatoes, peeled and cubed

1 yellow onion, sliced into slivers

3 cloves garlic

2 tbsp coconut oil

2 teaspoons salt, cumin, turmeric, ginger (may want to adjust seasoning to taste before serving)

1 bunch small carrots, greens removed but tops intact

4 cups stock (chicken or veggie will do)

¼ cup unsweetened crunchy peanut butter

2 cans coconut milk

¼ cup fish sauce

⅛ cup sugar or agave

½ bunch cilantro, rinsed and chopped

Peanuts, toasted and chopped

Process:

 

• Heat coconut oil until melted in big dutch oven or stock pot.  

• Add garlic, onions and spices and cook for 5 minutes, stirring often to prevent spice mixture from scorching.

• Add potatoes, stock & peanut butter.  Stir to combine all ingredients.  (You may need to add water if potatoes are not covered.)

• Place carrots gently on top (I like this method because the carrots get nicely steamed without overcooking and falling apart) and put a lid on.

• Cook at a low boil for 30 minutes or until potatoes are tender but not breaking apart.

• Add coconut milk, fish sauce and sugar or agave just before serving and garnish with cilantro and peanuts.

 

 

MAIN 2 Chili-Rubbed Pork Loin with Rosemary Potatoes

1 pork loin

2 Tbsp chili powder

1 Tbsp cumin

1 Tbsp paprika

2 tsp salt and pepper, divided

3 russet potatoes, peeled and quartered

2 Tbsp fresh rosemary, chopped

Process:

 

• Preheat oven to 375 F.

• Coat pork loin in chili powder, cumin, paprika and half the salt and pepper and drizzle with olive oil.

• Add to the oven and cook until internal temperature hits 145 F.  Remove from oven and let rest 10 minutes before slicing to help ensure that the loin retains its juices.

• While pork loin is cooking, toss on a foil-lined pan the potatoes together with rosemary and the rest of the salt and pepper.

• Place in the oven and bake on the lowest rack until golden brown and crispy.  Resist the urge to move them around–this way they will evaporate their water at the right rate so as to prevent sticking to the foil and also this ensures extra crispiness!

 

 

MAIN 3 Smoky Salmon and Sundried Tomatoes

1-2 lbs salmon fillets

2 tsp olive oil, divided

1 chipotle

1 can tomato paste

1 can fire-roasted tomatoes

1 tsp salt

1 pkg Sundried Tomatoes, chopped in rounds

1 yellow onion

4 cloves garlic

½ tsp salt

Process:

 

• Preheat oven to low broil.

• Lay salmon fillets out on a foil-lined baking sheet drizzled with olive oil, skin-side down.

• Combine chipotle, tomato paste, fire-roasted tomatoes and salt in a food processor, blender or mortar and pestle until the ingredients form a paste.

• Smear the paste over top the tomatoes.  Scatter  sundried tomatoes, onion and garlic around fish and drizzle with more olive oil and salt.

• Place in the oven for 15 minutes and remove when fish is flaky when prodded with a fork.

 

 

Side

 

Side 1 Southwestern Corn & Avocado Salad

1 can sweet corn, drained

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

Process:

 

• Combine corn, black beans, avocados, cilantro, tomatoes, lime juice, salt and chopped chipotle if using.

• Taste and adjust seasonings as necessary.

• Serve cold.

 

 

BONUS Side Harissa Farro with Carrots & Wilted Kale

1 cup farro

½ shallot, diced

3 carrots, chopped

4 cups chicken stock, vegetable stock or water

1-2 tsp soy sauce (to taste)

1 tsp each of cumin, chili powder and curry

¼ tsp cinnamon

1 chipotle, whole

1 Tbsp tomato paste

1 cup raisins

2 cups chopped kale

Process:

 

• Bring chicken stock to a boil. *this can be made vegan/vegetarian by swapping out chicken stock for veggie.

• Add farro, shallot, carrot, spices, soy sauce, chipotle and tomato paste.

• Cover and cook for 10 minutes.

• Remove lid, add kale and raisins.

• Remove from heat, return lid and let sit for 15 minutes.

• Serve garnished with toasted pine nuts.

 

 

Soup

Chili Verde

1 yellow onion, chopped

4 cloves garlic, minced

1 tsp olive oil

1 jalapeno, seeded and chopped

2 tsp cumin

2 poblano peppers, roasted and chopped

1 jar salsa verde (not spicy)

1 can sweet corn, drained

1 can black beans, drained

1 quart vegetable stock

2 corn tortillas, torn

1-2 tsp soy sauce

1 avocado, peeled, pitted and sliced for garnish

½ bunch cilantro, for garnish

Process:

 

• Set oven , a high broil and roast poblano on a foil-lined baking sheet until blackened slightly and soft, about 10 minutes.  Remove from oven to cool, then remove excess stems and seeds and chop.

• Saute onion and garlic in olive oil over medium heat in a soup pot.

• Add jalapeno, cumin, poblanos, salsa verde, corn, black beans, stock and tortillas.

• Bring to and boil, reduce to a simmer and taste. Add soy sauce as needed, a teaspoon at a time.

• Serve hot with avocado and cilantro to garnish.

 

 

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Mini Meal Plan

Harris Teeter

April 12th – 18th

 

This list is based on Sale items for the week of April 12th – 18th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Spiral Ham with Asparagus & Lemony Aioli

1 spiral cut ham

1 cup brown sugar

2 Tbsp soy sauce

1 Tbsp oil

1 Tbsp Apple cider vinegar

1 bunch asparagus

3 lemons

1 cup mayonnaise

1 clove garlic

MAIN 2 Roasted Chicken with Shredded Green Beans

1 chicken

1/2 cup honey

2 oranges

1 Tbsp salt and pepper

2 Tbsp apple cider vinegar

1 Tbsp butter or olive oil

1 Tbsp garlic powder

1 yellow onion

1 bag green beans

MAIN 3 Teriyaki Broccoli with Crispy Tofu

2 bunches broccoli

1/3 cup honey or agave

1/3 cup balsamic

2 Tbsp soy sauce

1 yellow onion

1 pinch red pepper flakes

1 block extra firm tofu

2 Tbsp sesame oil

2 tsp sesame seeds

1 tsp ground ginger

SIDE

SIDE 1 Ginger Carrots

2 bags mini carrots

1 cup honey

1 hand of fresh ginger

½ cup rice vinegar

2 Tbsp soy sauce

1 Tbsp mirin (optional)

BONUS SIDE  Cheese-Stuffed Bread

1 loaf bread

1-2 fresh balls mozzarella

1 pkg boursin cheese

1 can fire roasted tomatoes

½ bunch basil

½ cup grated parmesan

2 tsp garlic powder

1 tsp salt

1 tsp olive oil

SOUP

Pea Soup

1 yellow onion, diced

4 stalks celery, diced

3 carrots, diced

1 bag split peas

1 ham bone (optional: leftover from spiral ham)

1-2 quarts vegetables stock

2 tsp salt (or to taste)

________________________________________________________________

Pantry Staples

(check your pantry first before shopping & remember there are easy substitutions)

Mayonnaise

Apple Cider Vinegar

Red Pepper Flakes

Salt

Pepper

Honey

Sugar

Balsamic

Soy Sauce

Sesame Oil

Sesame Seeds

Rice Vinegar

Mirin

Shopping List by Department

Grocery
1	Wesson Canola Oil	$2.98
1	Hellmann’s Mayonnaise	Buy 1, Get 1 Free
1	Ken’s Salad Dressing	Buy 2, Get 3 Free *lunch
1	Barbara’s Puffin Cereal	$4.79 *breakfast
1	Harris Teeter Organics Coffee	$4.99 *breakfast
1-2	Kitchen Basics Stock	2/$6
1	McCormick Spices	25% OFF
1	Maille Mustard	2/$7 *staple
1	Morton& Bassett Organic Ground Ginger	$8.99

1 bag split peas

Produce
1	Blackberries	99¢ *snack
1	Green Asparagus	$1.49 lb
2	Farmers Market Mini Carrots	99¢
1-2	Ready Veggies Green Snap Beans	Buy 1, Get 1 Free
1	Bartlett Pears	$1.79 lb *snack
2	Bunch Broccoli	$2.49
2 bunches	Basil	$1.79
1	Honeycrisp Apples	$3.49 lb *snack
1	Organic Green Onions	79¢
4	Organic Lemons	69¢
2	Organic Petite Carrots	2/$3
3	Seedless Navel Oranges	5/$3
1	Red Onions	$1.49 lb
1	Bag Yellow Onions	2 lb /$1
1	Red cabbage

2 shallot

1 block extra firm tofu

1 hand fresh ginger

1 bunch celery

1 bag carrots

Meat – Fresh
1	HT Traders Spiral Sliced Hickory Smoked Half Ham	$1.99 lb
1	Bone-In Chicken Thighs *choose any of the below, mix and match, you’ll need 2-4 lbs	$1.27 lb
1	Harris Teeter Chicken Leg Quarters	97¢ lb
1	Split Chicken Breast	$1.97 lb
1	Teriyaki Marinade	$3.99 *optional

Meat – Packaged
1	Hormel Bacon	Buy 1, Get 1 Free *breakfast
1	Johnsonville Breakfast Links	2/$6 *breakfast
1	Oscar Mayer Natural Turkey Breast	$4.59 *lunch

Dairy
1	Land O Lakes Butter	Buy 1, Get 1 Free *staple
1	Silk Almond Yogurt or So Delicious	4/$5 *breakfast
1	Chobani Greek Yogurt	2/$7 *breakfast
1	Fage Crossovers or Greek Yogurt	10/$10 *breakfast
1	Pkg shredded mozzarella cheese

Bakery & Baked Goods
1	La Brea French & Sourdough Loaves	$2.99
1	Thomas’ English Muffins	Buy 1, Get 1 Free *breakfast
1	Pepperidge Farm Whole Grain Breads	2/$6 *lunch

Deli
2	Palazzina Mozzarella Balls	Buy 1, Get 1 Free
1	Boursin Cheese Spread	Buy 1, Get 1 Free
1	Stella Grated or Shredded Parmesan Cheese	Buy 1, Get 1 Free
1	Sliced Baby Swiss Cheese	2/$7  *lunch
1	Sliced Roast Beef	2/$7  *lunch

Frozen
1	Harris Teeter Organics Frozen Fruit	2/$6  *breakfast	*

__________________________________________________________________

Recipes

MAIN 1 Spiral Ham with Asparagus & Lemony Aioli

1 spiral cut ham

1 cup brown sugar

2 Tbsp soy sauce

1 Tbsp oil

1 Tbsp Apple cider vinegar

1 bunch asparagus, woody ends removed but left in spear form

3 lemons, zested and juiced

1 cup mayonnaise

1 cloves garlic

Process:

 

• Preheat oven to 350 F.

• Remove ham from it’s packaging and discard glaze.

• Mix brown sugar, soy sauce, oil and vinegar and pack on top of ham to bake.

• Bake for 30 minutes, or until heated through and glaze is caramelized.

• While ham is baking, cook asparagus in boiling water for four minutes, then immediately place in a cold water bath.

• Stir lemon zest, juice, mayo and garlic together and add salt and pepper to taste.

• Serve ham with asparagus and use the lemony aioli as a dipping sauce for the asparagus.

 

MAIN 2 Roasted Chicken with Shredded Green Beans

1 chicken or 2 lbs chicken thighs, wings or anything else you prefer

1/2 cup honey

2 oranges

1 Tbsp salt and pepper

2 Tbsp apple cider vinegar

1 Tbsp butter or olive oil

1 Tbsp garlic powder

1 yellow onion, sliced into slivers

1 bag green beans, shredded by slicing lengthwise

Process:

 

• Preheat oven to 375 F.

• In a roasting pan, arrange chicken and mix together the honey, salt, pepper, vinegar, butter or olive oil and garlic powder.

• Drizzle with sauce and add sliced oranges around the chicken, cut-side up.

• Bake until chicken’s juices run clear when poked with a knife.

• While chicken is baking, shred green beans and steam with onion in water for four minutes.  Drain, place in a cold bath to keep from cooking.

• To serve, arrange chicken on a plate on a bed of shredded green beans, pour over any excess sauce and squeeze orange juice on top.

 

MAIN 3 Teriyaki Broccoli with Crispy Tofu

2 bunches broccoli, cut into florets

1/3 cup honey or agave

1/3 cup balsamic

2 Tbsp soy sauce

1 yellow onion, sliced into slivers

1 pinch red pepper flakes

1 block extra firm tofu, sliced into “steaks”

2 Tbsp sesame oil

2 tsp sesame seeds

1 tsp ground ginger

Process:

 

• Preheat oven to 400 F.

• Add broccoli to a foil-lined pan.

• Combine honey, balsamic and soy sauce and pour half over the broccoli.

• Add the onions and red pepper flakes, toss and roast for 15 minutes.

• While the broccoli is roasting, Toss the tofu steaks carefully in oil, sesame seeds and ginger and place on another foil-lined baking sheet.  Bake until crispy and serve with broccoli, drizzling the rest of the teriyaki sauce over everything.

 

SIDE

SIDE 1 Ginger Carrots

2 bags mini carrots

1 cup honey

3 Tbsp fresh ginger, peeled and sliced into julienne strips (matchsticks)

½ cup rice vinegar

2 Tbsp soy sauce

1 Tbsp mirin (optional)

2 Tbsp toasted sesame seeds

Process:

 

• Preheat oven to 425 F

• On a foil-lined baking sheet,

• Combine all of the rest of the ingredients and pour over top of carrots, reserving a few Tablespoons for later if needed.

• Roast for 20 minutes or until sauce becomes slightly sticky and carrots are cooked.

• Sprinkle with toasted sesame seeds.

 

BONUS SIDE  Cheese-Stuffed Bread

1 loaf bread

1-2 fresh balls mozzarella

1 pkg boursin cheese

1 can fire roasted tomatoes

½ bunch basil

½ cup grated parmesan

2 tsp garlic powder

1 tsp salt

1 tsp olive oil

Process:

 

• Preheat oven to 350 F.

• Slice loaf of bread in 1-inch increments all the way across, making sure not to slice through to the bottom.  Place on a foil-lined baking sheet.

• Stuff each opening with equal parts mozzarella, tomatoes and basil.

• Once stuffed, sprinkle parmesan, garlic powder and salt on top then drizzle with olive oil before baking for 15 minutes.

 

SOUP

Pea Soup

1 yellow onion, diced

4 stalks celery, diced

3 carrots, diced

2 tsp olive oil

1 bag split peas, rinsed and picked through (to make sure there are no pebbles)

1 ham bone (optional: leftover from spiral ham)

1-2 quarts vegetables stock

2 tsp salt (or to taste)

Process:

 

• Saute onion, celery and carrots in a soup pot with oil for 5 minutes.

• Add peas, ham bone and stock.  Bring to a boil, then reduce to a simmer.

• Add salt to taste and serve.

 

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Mini Meal Plan

Harris Teeter

Spring Break

Happy Spring Break!  The Vie Team is taking some much-needed R&R so this week’s plan is recycled from a previous publication. Make sure to substitute sale items when needed, as sales do change and the items listed below may no longer be on sale.  We are sure you’ll find comparable items and if you need help, get in touch!

This list is based on Sale items for the week of Spring Break, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

 

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

 

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

 

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

 

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1: Teriyaki Chicken

2-3 lbs chicken breasts

2 tsp salt and pepper, divided

1 onion, sliced

2 cloves garlic, minced

1 jar Teriyaki sauce OR MYO: ⅓ cup balsamic, ⅓ cup agave, 2 Tbsp soy sauce, pinch red pepper flakes

½ head Iceberg lettuce,  shredded

1 bunch asparagus, sliced into ribbons using a vegetables peeler

1 lemon, juiced

Teriyaki chicken is a great way to eat really healthy foods while still getting a lot of flavor in return.  Lay your cooked chicken down on a fluffy bed of shredded lettuce and asparagus ribbons and be amazed!

MAIN 2: Chimichurri Shrimp with Fruit Salad

½ bunch cilantro, rinsed

½ bunch fresh basil

1 Lemon, zested and juiced

1-2 cloves garlic, minced

1 ½ tsp salt

1 pinch red pepper flakes

1-2 lbs shrimp

2 Plantains, peeled and sliced into 1 inch rounds.

Fruit: blackberries,  apples,  Pineapple,  kiwi,  peaches,  plums and nectarines,  blueberries, your choice, mix ‘em up!)

Tortilla chips

Who doesn’t love the freshness of chimichurri on top of grilled meat?  The plantains balance the sharpness of the sauce and the fruit salad gives everything a sweet layer at the end.

MAIN 3: Pork Loin or Boston Butt BBQ over Broccoli Slaw

1 pkg pork loins (2 per pack) or 1 whole Boston butt

2 tsp each salt and pepper, to taste

1 jar BBQ sauce, divided

1 pkg pre-made broccoli slaw mixture

Juice and zest of 2 limes

½ Sweet onion, diced

1 Sweet potato, peeled and cubed

While this one may take just a smidgen longer, take my word for it that even though it’s longer in process the hands-on time is short.  Make it ahead in your crock pot!

 

BONUS : Meal Deal

Check the weekly ad for more info, or ask a friendly employee

1 yellow onion, diced

1 package mushrooms

1 box lasagna noodles, cooked to al dente

1 jar tomato sauce

1 bag grated cheese

1 bag spinach, chopped

1 container ricotta

2 eggs

2 tsp garlic powder

2 tsp salt

1 Tbsp Italian herbs

1 box GF ancient grain pasta or GF lasagna noodles, if desired

 

SIDE

 

SIDE 1: Cauliflower Wedge Salad with Crispy Shaved Brussels Sprouts and Orange Vinaigrette

1 whole cauliflower, cut into 4 equal wedges, core left intact

1 Tbsp olive oil

2 tsp salt and pepper

1 Tbsp herbes de Provence or Italian herb blend

1 pkg shaved Brussels sprouts

3 navel oranges, 2 sliced in circles and 1 squeezed for vinaigrette

1 Tbsp dijon mustard

1 Tbsp maple syrup or agave

1/4 cup apple cider vinegar

½ cup walnuts, toasted

I love the idea of a wedge salad with an added level of health.  Don’t get me wrong, iceberg lettuce has it’s place but am I wrong for thinking that it just doesn’t bring very much nutrition to the plate?  Try making this heartier version of a wedge salad and you’ll want to top it with your favorite vegetarian treats!

 

SOUP: Red Carrot Curry

1 Onion, roughly chopped

4 cloves garlic, roughly chopped

1 2-inch piece ginger, roughly chopped

2 Tbsp coconut oil

2 lbs carrots, trimmed and roughly chopped

2 Tbsp red curry paste

1 quart vegetable broth

1 tsp soy sauce (or more to taste)

1 can Coconut milk

½ bunch cilantro, to garnish

Whenever I eat this I just feel healthier!  It’s vibrant orange and contains so many fresh vegetables and the perfect blend of red curry paste and coconut milk.  Once blended, it’s silky smooth and perfect for lunches.

 

BREAKFAST

Waffles

Oj

Fruit: Oranges, Bananas, Melon

Oats, Cereal, Yogurt

Coffee

Coconut milk (in carton, not can)

 

LUNCH

Organic girl salad mixes

Soup: from deli, Bisque

Sandwiches: Boars Head ham or turkey, Sliced cheese, Bread, Peanut butter or sunbutter, Tuna

Other: Pasta and sauce, Mac n cheese

 

SNACKS

Vegetables: Baby carrots

Fruit: Grapes, Sunkist smiles

Juice: Apple cider, Cranberry juice, SUJA, OJ, Odwalla, Naked

Bread and cheese

Chocolate bars

Bagel chips

Applesauce

Popcorn

Walnuts

Fig bars

 

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Butter

Coconut oil

Eggs

Milk

Olive oil

Sea salt

Pepper

Red Pepper Flakes

Herbes de Provence or Italian Herb Blend

Apple Cider Vinegar

Maple Syrup or Agave or Sugar

Dijon Mustard

Rice (optional as a grain for any meal)

Mayo

 

Garlic Powder

 

Shopping List by Department

(full list here by department)

 

Meat – Fresh   

 

 

2-3 lbs  Boneless Chicken Breast  Buy 1, Get 1 Free

1  Smithfield All Natural Pork Tenderloin  Buy 1, Get 1 Free   or 1  Smithfield Whole Boneless Pork Loin  $1.97 lb   or 1  Boston Butt Pork Roast  $2.47 lb   or 1  Smithfield Whole Boston Butt Pork Roast  $1.97 lb

1  Teriyaki Marinade  $3.99

 

 

 

 

Dairy

 

 

1  Harris Teeter Organics Eggs  $3.99   *Staple

1  Simple Truth Organic Butter  $4.77   *Staple

1  Harris Teeter Organics Butter  $4.99   *Staple

1  Harris Teeter Organics Milk  2/$7   *Staple

 

1  Fage Greek Yogurt  10/$10   *Breakfast

1  Simply Orange Juice  2/$6   *Breakfast

1  So Delicious Organic Coconut Milk  2/$6   *Breakfast

1  Tropicana Orange Juice  10/$10   *Breakfast

1  Tropicana Farmstand or Dole Blends  2/$5   *Breakfast

 

1  Harris Teeter Organics Shredded Cheese  2/$7   *Stock up

1  Sargento Shredded Cheese  $1.97   *Stock up

 

Seafood

 

 

1-2 bags  All Sizes EZ Peel Shrimp  Buy 1, Get 1 Free

 

 

Produce

 

1 pkg  Whole or Sliced White Mushrooms  Buy 1, Get 1 Free   (1 rings up at half price)

1 bag/pkg spinach

1  Eat Smart Chopped Vegetable Kits (Broccoli slaw) 2/$6

1  bunch cilantro

1 bunch basil

2-3  Fresh Limes  3/99¢

1 bag lemons

1  Fresh Tender Green Asparagus  $2.99 lb

1  bag Green Giant Shaved Brussels Sprouts  $3.49

1  Iceberg Lettuce  99¢

1 head cauliflower

5  Seedless Navel Oranges  5/$3   (3 for Dinner, 2 for Snack)

1  Sweet Onion  $1.29 lb

1  Sweet Potato  79¢ lb

3 lb  Yellow Onions  50¢ lb   (or 1 bag)

2  Organic Bunch Carrots  $1.49

2  Plantain Bananas  2/88¢

1 bag peeled garlic

1 hand ginger

 

For fruit salad, choose from below:

1  Peaches, Plums or Nectarines  $2.69 lb

1  Sweet Blueberries  $2.99

1  Golden Pineapple  $2.99

1  Green Kiwi Fruit  4/$1

1  Blackberries  2/$6

1 peaches, plums and nectarines

1  Cantaloupes  Buy 1, Get 1 Free

1  Honeydew Melon  Buy 1, Get 1 Free

1  Personal Watermelon  Buy 1, Get 1 Free

 

1  Naked Protein Zone  2/$6   *Breakfast

 

1  Romaine, Green, or Red Leaf Singles  2/$6   *Lunch

1  Fresh Select Cucumbers  2/$1  *Lunch

1  Fresh Express Hearts of Romaine Salad  2/$5   *Lunch

1  Artisan Baby Romaine Lettuce  2/$5   *Lunch

1  Suja Organic Probiotic Juices  Buy 1, Get 1 Free   *Lunch

1  OrganicGirl Salads Select Varieties  Buy 1, Get 1 Free   *Lunch

 

1  Red Seedless Grapes  $2.99 lb   *Snack

1  Sunkist Smiles  $2.99   *Snack

1  Organic Petite Carrots  2/$3   or 1  Organic Rainbow Carrots  2/$4  or 1  Harris Teeter Baby Carrots  Buy 1, Get 1 Free    *Snack

1  Naked Juice Green Machine  $6.99   *Snack

1  Odwalla Juices  $1.99   *Snack

 

 

 

 

 

Bakery & Baked Goods   

 

1  Arnold Widepan Breads  Buy 1, Get 1 Free   *Lunch

1  Pepperidge Farm Rye or Pumpernickel Bread  2/$6   *Lunch

 

 

 

 

Soft Drinks & Beverages   

 

 

1  Harris Teeter Organics Apple Cider  $4.99   *Snack

1  Harris Teeter Organics Cranberry Juice  $4.99   *Snack

 

 

 

 

Grocery

 

 

1  The Shed BBQ Sauce  $3.99

1 jar Thai red curry paste

1  Harris Teeter Organics Tortilla Chips  2/$4

1  College Inn Broth  2/$4

1  Harris Teeter Walnut Pieces  $3.67

1 can coconut milk

 

1  Harris Teeter Organics Sugar  $1.99   *Staple

1  Harris Teeter Organics Coconut Oil  $5.49   *Staple

1  Pompeian Organic Extra Virgin Olive Oil  Buy 1, Get 1 Free   *Staple

1  Cerulean Seas Sea Salt  $1.99   *Staple

 

1  Peet’s Coffee K-Cups  $5.99 or 1  Simple Truth Organic Coffee K-Cups  $5.99   *Breakfast

1  Kashi Go Lean Cereal  2/$6   or 1  Simple Truth Organic Cereal  2/$6   or 1  Kashi Heart-to-Heart Organic Cereal  2/$6 *Breakfast

1  Quaker Old Fashioned Oats  2/$4     *Breakfast

 

1  Harris Teeter Organics Salad Dressing  2/$4   *Lunch

1  Bar Harbor Bisque or Chowder  Buy 1, Get 1 Free   *Lunch

1  Harris Teeter Penne or Spaghetti  Buy 1, Get 1 Free   *Lunch

1  Patsy’s Pasta Sauces  Buy 1, Get 1 Free   *Lunch

1  Chosen Avocado Mayonnaise  $7.69   *Lunch

1  Santa Cruz Organic Dark Roasted Peanut Butter  $4.99  or 1  Sunbutter Spreads  $5.99   *Lunch

1  Starkist Pouch Chunk Light Tuna  10/$10       *Lunch

 

1  Harris Teeter Organics Applesauce  3/$5  *Snack

1  Harris Teeter Organics Popcorn  2/$4   *Snack

1  Harris Teeter Organics Chocolate Bars  2/$4   *Snack

1  Nature’s Bakery Figs Bars  3/$2   *Snack

 

1  Tuttorosso Tomatoes  10/$10  or 1  Harris Teeter Organics Tomatoes  3/$5    *Stock up

1  Harris Teeter Peaches, Pears, Pineapples or…  10/$10   *Stock up

1  Harris Teeter Pinto, Navy or White Rice  10/$10   *Stock up

 

 

 

 

 

Frozen

 

1  Pepperidge Farm Garlic Bread  Buy 1, Get 1 Free   *Meal Deal

 

1  Harris Teeter Organics Waffles  2/$4   *Breakfast

 

1  Harris Teeter Organics Frozen Veggies  2/$4   *Stock up

 

 

 

 

 

Other

 

 

1  Meal Deal – Must Buy All 5  $8.99   (Ask a store employee for help if needed)

 

 

 

 

Deli

 

1  Boar’s Head Honey Maple Ham  $8.99 lb   *Lunch

1  Boar’s Head Maple Honey Turkey  $8.99 lb   *Lunch

1  Sliced Black Forest Ham  2/$7   *Lunch

1  Sliced Organic Creamery White Cheddar  $3.99   *Lunch

1  Sliced Organic Creamery Muenster  $3.99   *Lunch

1  Smoked or Honey Smoked Turkey  $7.99 lb     *Lunch

1  Fresh Foods Market Refrigerated Soups  Buy 1, Get 1 Free   *Lunch

 

1  Stacy’s Bagel Chips  Buy 1, Get 1 Free   *Snack

 

 

 

 

 

Meat – Packaged   

 

 

1  Jimmy Dean Bacon  Buy 1, Get 1 Free   or 1  Pederson’s Hickory Smoked Bacon  $5.49   *Breakfast

 

 

________________________________________________________________________

 

Weekly Meal Plan Recipes

 

MAINS

MAIN 1: Teriyaki Chicken

2-3 lbs chicken breasts

2 tsp salt and pepper, divided

1 yellow onion, sliced

2 cloves garlic, minced

1 jar Teriyaki sauce OR MYO: ⅓ cup balsamic, ⅓ cup agave, 2 Tbsp soy sauce, pinch red pepper flakes

½ head Iceberg lettuce,  shredded

1 bunch asparagus, sliced into ribbons using a vegetables peeler

1 lemon, juiced

Process:

 

• In a bag, place chicken, half of salt and pepper and half of the bottle of teriyaki marinade or your own teriyaki.  Marinate for at least 30 minutes or overnight.  *If you don’t have time for this step, simply skip it, and just salt and pepper chicken, reserving teriyaki sauce for later.  *Making your own teriyaki is so easy and can be made quickly using pantry staples.  I love making my own because I know exactly what’s in it (no preservatives, artificial anything).

• When you’re ready to cook, remove chicken from marinade (or add salt and pepper) and cook in a skillet over medium-high heat until browned on all sides and cooked through, about 4-5 minutes per side.  Once breasts have been flipped after the first 4-5 minutes, add sliced onions to cook down slightly.  When chicken is done, add 2 Tbsp teriyaki once chicken is done and coat in pan.

• Remove from pan to rest on a plate, making sure to scrape any leftover sauce out of pan and over chicken and onions.

• Prepare your salad: Toss shredded lettuce and asparagus ribbons (use a vegetable peeler to make ribbons like you would a carrot or zucchini) on a large platter (or individual plates) and sprinkle with the rest of the salt and pepper and all of the lemon juice.

• Slice chicken and place on top and drizzle with remaining teriyaki sauce.  Serve hot or cold.

 

MAIN 2: Chimichurri Shrimp with Fruit Salad

½ bunch cilantro, rinsed

½ bunch fresh basil

1 Lemon, zested and juiced

1-2 cloves garlic, minced

1 ½ tsp salt

1 pinch red pepper flakes

2 Tbsp water (or more as needed)

1-2 lbs shrimp

1 tsp salt and pepper

2 Tbsp olive oil, divided

2 Plantains, peeled and sliced into 1 inch rounds.

Fruit: blackberries,  apples,  Pineapple,  kiwi,  peaches,  plums, nectarines,  blueberries, (your choice, mix ‘em up!)

Tortilla chips

Process:

 

• Begin by making chimichurri: in a blender or food processor, combine the cilantro, basil, lemon zest, lemon juice, garlic, salt and red pepper flakes.  Add water as needed to thin in order to reach desired consistency.  Set aside.

• In a large skillet, heat over medium-high and add shrimp, half of oil plus salt and pepper.  Cook, stirring often, until firm, opaque and “bouncy”.

• Remove shrimp and add extra oil if needed.  Add plantains and cook until browned on all sides, about 7-10 minutes.  Add shrimp back to pan with plantains just to reheat for 1 minute or two, then serve with fruit salad (your choice of fruit, sliced and tossed).  Top shrimp with chimichurri sauce and serve with tortilla chips.

 

MAIN 3: Pork Loin or Boston Butt BBQ over broccoli slaw

1 pkg pork loins (2 per pack) or 1 whole Boston butt

2 tsp each salt and pepper, to taste

2 Tbsp olive oil

1 jar BBQ sauce, divided

½ Sweet onion, diced

1 Sweet potato, peeled and cubed

1 pkg pre-made broccoli slaw mixture

Juice and zest of 2 limes

½ tsp salt and pepper

Process:

 

• The meat choice is yours here based on price.  The boston butt may be more expensive, but it will make enough for leftovers for lunches and possibly into next week.  (I like to use leftover boston butt to make carnitas.)  This dinner is also a great candidate for crock pot cooking.

• Begin by browning meat: coat loin or butt in salt and pepper and add to a pan heated to medium-high heat with olive oil.

• Brown for 3-5 minutes on all sides and remove.  Place in crock pot, add half of bbq sauce and cook on low for 6-8 hours (overnight or during the day).  If not using a crock pot, preheat oven to 300 F and add pork to dutch oven (or ovenproof dish fitted with a lid), add half of bbq sauce, and cook for 3-4 hours.  For the last hour of cooking in both methods, add the onion and sweet potato.

• When ready to serve, toss broccoli slaw with salt, pepper and lime juice.  Place on a platter (or individual plates) and serve with pulled pork on top.  Drizzle remaining bbq sauce over and serve.

 

 

BONUS : Meal Deal: Lasagna

1 yellow onion, diced

1 package mushrooms

1 box lasagna noodles, cooked to al dente

1 jar tomato sauce

1 bag grated cheese

1 bag spinach, chopped

1 container ricotta

2 eggs

2 tsp garlic powder

2 tsp salt

1 Tbsp Italian herbs

1 box GF ancient grain pasta or GF lasagna noodles, if desired

 

Check the weekly ad for more info, or ask a friendly employee.  This is a great bonus dish for a make ahead meal when you know you have a busy night coming up!

Remember this one from last week?  It’s pretty self explanatory, but here are some guidelines:

Process:

 

• Begin by sauteeing mushrooms and onions in oil for five minutes to soften.

• Cook noodles to al dente in a large pot filled with salted boiling water.  Removed and toss gently with a bit of oil to prevent sticking.

• Preheat oven to 375 F.

• In a large bowl, combine spinach, ricotta, eggs, salt, garlic powder, Italian herbs, mushrooms and onions.

• Layer in between lasagna noodles, making sure to sprinkle mozzarella and pour sauce in between layers to keep everything from drying out.  Place everything in a medium-large casserole dish.

• Place in hot oven and bake until sauce and cheese are bubbling.  Ten minutes before serving, remove bread from packaging and bread to oven to heat through.

 

 

SIDE

SIDE 1: Cauliflower Wedge Salad with Crispy Shaved Brussels Sprouts and Orange Vinaigrette

1 whole cauliflower, cut into 4 equal wedges, core left intact

1 Tbsp olive oil

2 tsp salt and pepper

1 Tbsp herbes de Provence or Italian herb blend

1 pkg shaved Brussels sprouts

3 navel oranges, 2 peeled & sliced in circles and 1 squeezed for vinaigrette

1 Tbsp dijon mustard

1 Tbsp maple syrup or agave

1/4 cup apple cider vinegar

Salt and pepper as needed

½ cup walnuts, toasted

Process:

 

• Preheat oven to 375 F and place quartered cauliflower on a foil-lined pan.  Drizzle cauliflower with olive oil, salt, pepper, herbs and roast for 20-30 minutes, or until cooked but not super soft.  (You still want the cauliflower on the more raw, crunchy side.)

• Remove cauliflower from pan, add shaved Brussels sprouts and walnuts, toss in remaining oil in pan and return to the oven for 10 minutes to crisp up.

• While Brussels sprouts are cooking, make vinaigrette: combine orange juice, mustard, maple syrup or agave, and cider vinegar.  Taste and add salt and pepper accordingly.

• Serve cauliflower wedges on individual plates, sprinkle with shaved Brussels sprouts, walnuts and vinaigrette and add orange slices.

 

 

SOUP: Red Carrot Curry

1 Onion, roughly chopped

4 cloves garlic, roughly chopped

1 2-inch piece ginger, roughly chopped

2 Tbsp coconut oil

2 lbs carrots, trimmed and roughly chopped

2 Tbsp red curry paste

1 quart vegetable broth

1 tsp soy sauce (or more to taste)

1 can Coconut milk

½ bunch cilantro, to garnish

Process:

 

• In a soup pot, heat to medium and add onions, garlic, ginger and coconut oil.  Saute for 5 minutes.

• Add carrots, red curry paste and continue to cook for another 5 minutes.

• Add vegetable broth, soy sauce and bring to a boil, reduce to a simmer and cook until carrots are soft.

• Transfer carefully to a blender and puree until very smooth.

• Add the coconut milk, taste and adjust seasonings as necessary.

• Serve hot with cilantro leaves to garnish.

 

 

________________________________________________________________________

 

 

---

Mini Meal Plan

Harris Teeter

March 29th – April 4th

This list is based on Sale & Coupon items for the week of March 29th – April 4th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them.  Always compare prices nonetheless.  Often a generic store brand will still be cheaper than the name brand item on sale, so choose wisely.  

Download the Harris Teeter App and install it in order to use coupons (and double check what’s on sale)!  Each store is different, so make sure you choose your proper location.  All other items named in our shopping and ingredient lists are normal price and typically inexpensive already.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you & enjoy!

News: We are currently working on an app that will streamline this process and make it even more efficient and easier to use, both for in-store shopping and online shopping.  Stay tuned for our launch in the late spring of 2017.

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1 Eggplant Coconut Curry

1 Eggplant, sliced into two inch pencil-sized pieces

1 Tbsp salt

4 stalks Celery, sliced into two inch matchstick-sized pieces S

1 Red bell pepper, sliced into two inch matchstick-sized pieces S

1 yellow Onion, sliced thinly in slivers S

3 Carrots, sliced into two inch matchstick-sized pieces S

1 Tbsp coconut oil S

2 Tbsp Chili paste (your choice)

1 Tbsp soy sauce

2-4 cups vegetable broth S

1 can coconut milk

2 cups Snow peas

2 limes, halved

1 bunch green onions, chopped

1/2 bunch cilantro, rinsed and chopped

2 cups jasmine rice, cooked

1 lb Shrimp, peeled and deveined S (optional)

½ cup peanuts S

Always a huge hit with Vegans and non-Vegans alike, this curry is heavy on the eggplant and provides tons of surprising textures through the way the other vegetables are sliced and cooked.  It’s light, crunchy and filling without weighing you down.  Try with shrimp if you prefer.

MAIN 2 Roast Split Chicken Breast with Caramelized Fennel

2-4 lbs split chicken breast S

2 Tbsp salt & pepper, divided

4 bulbs fennel, sliced S

2 yellow onions, sliced S

¼ cup Dijon mustard (Maille brand) S

2 Tbsp honey

2 Tbsp apple cider vinegar

There’s nothing like the marriage of chicken, fennel and a sweet mustard glaze.  This is a one-pan dish that you will be going back to again and again!

MAIN 3 Sweet Potato Enchiladas

1 jar HT salsa S

2 cans fire roasted tomatoes S

1 chipotle in adobo sauce

1/2 bunch cilantro, rinsed

1 Tbsp soy sauce

2 large sweet potatoes

The following mixture, divided: 2 Tbsp cumin, chili powder, salt, garlic powder, oregano

1 jalapeno

2 yellow onions, chopped S

1 Tbsp vegetable or coconut oil S

1 yellow squash S

1 zucchini S

2 cans black beans S

1 Tbsp maple syrup

1 Tbsp vinegar (white or apple cider)

2 pkg regular-sized flour tortillas

While more hands-on work than the average meal, these enchiladas do not disappoint.  Make a double batch and enjoy them this month.  They freeze well and hold up to reheating.  Extra filling can be mixed with any extra enchilada sauce to make a delicious soup!

SIDE

SIDE 1 Avocado, Pistachio & Orange Salad with Maple-Mustard Dressing

3 heads bunch spinach S

2 avocados

3 oranges, peeled and sliced in rounds (or segmented)

1 cup shelled pistachios, crushed

Juice of 1 orange

1 Tbsp maple syrup

2 Tbsp Dijon mustard

2 Tbsp olive oil

2 Tbsp apple cider vinegar

1 tsp salt & pepper

Water to thin dressing as needed

Avocados, pistachios and oranges work so well together although they are often used in mainstream cooking.  Try this tonight and you’ll find that the combo is heavenly.

SOUP Minestrone

1 yellow onion, chopped

4 cloves garlic, minced

2 Tbsp olive oil

2 carrots, chopped

3 stalks celery, chopped

1 tsp each dried thyme, oregano and basil (or 3 tsp Italian herb blend)

2 quarts vegetable stock

2 cans fire roasted tomatoes

½ box small pasta

1-2 tsp each salt & pepper, to taste

Fresh basil for garnish

Parmesan cheese for garnish (optional)

Our Vegan soup offering of the week is simple, yet perfect for all of you who like to enjoy your soup as lunch throughout the week.  This minestrone just gets better as it sits in the fridge.  Mix it up by adding canned white beans or kidney beans after a few days for something new.

BREAKFAST

Meal deal

Alpen cereal

Yogurt

Smoothies

LUNCH

Lunch meat, cheese and bread for sandwiches

SNACK

Dried fruit, fresh fruit

Yogurts

Crackers & Cheese

________________________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil S

Coconut Oil S

Salt

Pepper

Red Pepper Flakes

Garlic Powder S

Chili Powder S

Unsalted Butter S

Soy Sauce

Chili Paste

Jasmine Rice

Peanut S

Dijon Mustard (Maille brand S)

Honey

Maple Syrup

Apple Cider Vinegar

White Vinegar

Canned Chipotle in Adobo Sauce

Curry Powder

Dried Thyme, Oregano and Basil or Italian Herb Mix

Parmesan Cheese (optional)

Shopping List by Department

(full list here by department)

Produce

1 bunch cilantro

2 limes

1 bag peeled garlic

1 eggplant

1 bunch celery

1 1-lb bag carrots

1 red bell pepper

1 2-lb bag yellow onions

2 cups snow peas

1 bunch green onions

4 bulbs fennel

2 large sweet potatoes

1 jalapeno

1 yellow squash S

1 zucchini S

3 heads bunch spinach S

2 avocados

4 oranges S

1 bunch basil

Meat/Protein

1 lb shrimp S (optional)

2-4 lbs split chicken breasts

Dairy/Eggs

None this week, see Meal Deal in Breakfast for optional eggs

Grains/Nuts/Dried Fruit/Pasta

2 pkg regular-sized flour tortillas

1 cup shelled pistachios

1 box small pasta

Canned Goods & Non-Perishables

3 quarts vegetable broth S

1 can coconut milk

1 jar HT salsa S

4 cans fire roasted tomatoes

2 cans black beans S

Frozen Items

None this week

________________________________________________________________

MAINS

MAIN 1 Eggplant Coconut Curry

1 Eggplant, sliced into two inch pencil-sized pieces

1 Tbsp salt

4 stalks Celery, sliced into two inch matchstick-sized pieces S

1 Red bell pepper, sliced into two inch matchstick-sized pieces S

1 yellow Onion, sliced thinly in slivers S

3 Carrots, sliced into two inch matchstick-sized pieces S

4 cloves garlic, sliced

1 Tbsp coconut oil S

2 Tbsp Chili paste (your choice)

1 Tbsp soy sauce

2-4 cups vegetable broth S

1 can coconut milk

2 cups Snow peas

2 limes, halved

1 bunch green onions, chopped

1/2 bunch cilantro, rinsed and chopped

2 cups jasmine rice, cooked

1 lb Shrimp, peeled and deveined S (optional)

½ cup peanuts S

Process:

 

• Begin by tossing sliced eggplant in salt in a large bowl and set aside for 20 minutes.  This will help to mellow the eggplant and take out some of the bitterness.

• Make rice if needed (2 cups rice cooked with 4 cups water, 1 tsp salt and a drizzle of oil).

• In a large wok or skillet, melt coconut oil and saute on medium-high the celery, red bell pepper, onion, carrots and garlic for five minutes or until bright in color but still crunchy.  Remove from the pan.

• Drain eggplant and saute that in the chili paste and soy sauce, adding more coconut oil as needed.

• Add vegetable broth, bring to a simmer and add other vegetables and coconut milk, stirring to combine.

• Remove from heat, add snow peas and cover for 5 minutes.

• Serve with limes, green onions, cilantro and peanuts as garnishes and don’t forget to spoon the curry over rice.

 

MAIN 2 Roast Split Chicken Breast with Caramelized Fennel

2-4 lbs split chicken breast S

2 Tbsp salt & pepper, divided

4 bulbs fennel, sliced S

2 yellow onions, sliced S

2 Tbsp olive oil

¼ cup Dijon mustard (Maille brand) S

2 Tbsp honey

2 Tbsp apple cider vinegar

1 Tbsp soy sauce

Process:

 

• Preheat oven to 425 F.

• In a large oiled baking dish or baking sheet, coat chicken with half of salt and pepper.  Placing chicken skin-side up.

• Arrange fennel and onion around chicken, sprinkle vegetables with remaining salt and pepper and drizzle everything with olive oil.

• Bake for 30-45 minutes or until chicken skin is crispy and browned, making sure to occasionally mix vegetables so that they remain moist and caramelize easily.

• While chicken is in the oven, make the glaze: combine mustard, honey and apple cider with soy sauce.  Reduce in a saucepan over low heat until thickened and pour over chicken and vegetables to serve.

 

MAIN 3 Sweet Potato Enchiladas*

1 jar HT salsa S

2 cans fire roasted tomatoes S

1 chipotle in adobo sauce

1/2 bunch cilantro, rinsed

1 Tbsp soy sauce

2 large sweet potatoes, peeled and cubed

The following mixture, divided: 2 Tbsp cumin, chili powder, salt, garlic powder, oregano

1 Tbsp oil

1 jalapeno

2 yellow onions, chopped S

1 Tbsp vegetable or coconut oil S

1 yellow squash S

1 zucchini S

2 cans black beans S

1 Tbsp maple syrup

1 Tbsp vinegar (white or apple cider)

2 pkg regular-sized flour tortillas

Process:

 

• Start first by making sauce: in a medium saucepan combine the salsa, canned tomatoes, chipotle, cilantro and soy sauce.  Cook until bubbling, then puree in a blender and set aside.  While sauce is cooking, begin making enchilada filling.

• Preheat oven to 375 F.

• In a large baking sheet, toss sweet potato cubes with half of the spice mixture and all of the oil.  Place the whole jalapeno on top to roast and place in the oven for 30 minutes.

• While sweet potatoes are going, saute onions in oil until softened and add squash.  Saute 5 minutes more,add black beans, maple syrup, vinegar and the rest of the spice mixture and toss to combine.  Remove from heat until sweet potatoes are done.

• Once sweet potatoes are done, remove them from the oven, take off the jalapeno and mash the sweet potatoes directly on the baking sheet with a potato masher or a fork until mostly smashed with some chunks still.

• Add sweet potatoes to the squash mixture, mix to combine.

• Pour ⅓ of red sauce in the bottom of a baking dish, fill enchiladas with a couple of spoonfuls of filling and place in a row in baking dish, repeating (and layering if needed) until you run out of room.  If you end up making a second row, make sure to pour in a little more sauce to wet the top of the first row of enchiladas.

• Pour the remaining sauce over the finished enchiladas and bake in the oven until sauce is bubbling, about 20-30 minutes more.

 

*This recipe is a variation on the Thug Kitchen version, which we love!

SIDE

SIDE 1 Avocado, Pistachio & Orange Salad with Maple-Mustard Dressing

3 heads bunch spinach S

2 avocados, peeled, pitted and sliced

3 oranges, peeled and sliced in rounds (or segmented)

1 cup shelled pistachios, crushed

Juice of 1 orange

1 Tbsp maple syrup

2 Tbsp Dijon mustard

2 Tbsp olive oil

2 Tbsp apple cider vinegar

1 tsp salt & pepper

Water to thin dressing as needed

Process:

 

• Wash and arrange spinach on a platter.

• Place sliced avocados and oranges on top and add crumbled pistachios.

• Mix orange juice with maple syrup, Dijon mustard, olive oil, apple cider vinegar, salt and pepper and water (as needed to achieve desired thickness) and drizzle over salad.  Serve!

 

SOUP Minestrone

1 yellow onion, chopped

4 cloves garlic, minced

2 Tbsp olive oil

2 carrots, chopped

3 stalks celery, chopped

1 tsp each dried thyme, oregano and basil (or 3 tsp Italian herb blend)

2 quarts vegetable stock

2 cans fire roasted tomatoes

½ box small pasta

1-2 tsp each salt & pepper, to taste

1 pinch red pepper flakes

Fresh basil for garnish

Parmesan cheese for garnish (optional)

Process:

 

• In a soup pot, saute onion, garlic and olive oil for 5 minutes.  

• Add carrots and celery plus dried herbs and cook for 5 more minutes.

• Add stock, tomatoes and bring to a boil, then reduce to a simmer.

• Add pasta and cook until al dente.  Season with salt, pepper & red pepper flakes, taste, and adjust seasonings as needed.

• Garnish with torn basil leaves and parmesan (optional).

 

BREAKFAST

Meal deal

Alpen cereal

Yogurt

Smoothies

LUNCH

Lunch meat, cheese and bread for sandwiches

SNACK

Dried fruit, fresh fruit

Yogurts

Crackers & Cheese

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Mini Meal Plan

Harris Teeter

March 22nd – 28th

This list is based on Sale items for the week of March 22-28th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Cuban Pulled Chicken and Black Beans with Plantains

1-2 pkg chicken breasts (about 2-3 lbs worth)

2 pkg taco seasoning

1 quart water, used to cook chicken then reserved

1 red bell pepper, stem removed, seeded and chopped

1 yellow onion, chopped

1 tsp olive oil

2 can black beans, drained and rinsed

1 Tbsp cumin

1 Tbsp chili powder

2 tsp salt and pepper

2 plantains, slightly underripe, peeled and sliced into 1-inch rounds

2 Tbsp vegetable oil

Main 2: One Pan Sweet and Sour Shrimp with Asparagus

1-2 lbs shrimp

2 tsp garlic powder

1 pinch red pepper flakes

1 pinch salt

2 Tbsp soy sauce

¼ honey

¼ cup balsamic

1 Tbsp sesame oil

2 oranges, zested and juiced

1 bunch asparagus, woody ends removed and left whole

Main 3: Spring Vegetable Frittata

½  bunch green onions, sliced into 2-inch pieces

½ pkg frozen peas

½ bunch asparagus, woody ends removed and sliced into 2-inch pieces

1 cup ricotta

1 cup swiss cheese

1 cup cream, half n half or whole milk

6 eggs

1 tsp each salt and pepper

1 red bell pepper, stem removed, seeded and diced

1 yellow onion, diced

Side: Green Rice with Kale and Cilantro

4 cups jasmine rice, uncooked

1 Tbsp olive oil

2 tsp salt

1 bunch kale, stems removed and leaves roughly chopped or torn

1 bunch cilantro

½ pkg arugula

2 lemons, zested and juiced

Added oil as needed to prevent clumping

BONUS Side: Tabouleh Salad

1 cup bulgur wheat (couscous can be substituted)

1 English cucumber, sliced into 1” rounds then quartered

1 bunch Italian leaf parsley, chopped finely

1 bunch basil, torn

3 lemons, zested and juiced

1 tsp garlic powder

1 tsp salt

1 tsp paprika

1 pinch red pepper flakes

1-2 avocados

1 cup Feta, crumbled (optional)

Soup: Butternut Chili with Sweet Peppers Served in a Bread Bowl

4 cloves garlic, chopped

2 yellow onions, chopped

3 stalks celery, chopped

2 carrots, chopped

1 bag sweet peppers, stems removed and chopped

1 pkg pre-cut butternut squash

2 Tbsp chili powder

1 Tbsp cumin

1 Tbsp paprika (smoked paprika would be best!)

2 tsp each salt and pepper

1 can white beans, drained and rinsed

1 can black beans, drained and rinsed (or leftovers from Main 1)

1 can fire-roasted tomatoes

1-2 quarts vegetable stock or water

1-2 large bread boules (round loaves)

2 limes, sliced into wedges for garnish

Sour cream, optional garnish

BREAKFAST

Fruit

Smoothies (Spinach, frozen fruit)

Yogurt

Meal deal

Organic hot cereal

Alpen cereal

LUNCH

Sandwiches (Turkey, Provolone, Rolls)

SNACK

String cheese

Baby carrots and hummus

Apple sauce

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Olive Oil

Vegetable Oil

Cumin

Chili Powder

Paprika (regular or smoked)

Salt

Pepper

Red Pepper Flakes

Butter

Parmesan

Soy Sauce

Honey

Balsamic Vinegar

Sesame Oil

Cream, Half n Half or Whole Milk

Sour Cream

Jasmine Rice (4 cups)

Garlic Powder

Shopping List by Department

(full list here by department)

Dairy
1	Harris Teeter Naturals Cage Free Nest Eggs	2/$5
1	Chobani Flip *Breakfast	4/$5
1	Wallaby Organic Kefir *Breakfast	2/$7
1	Kraft Shredded or Chunk Cheese *optional	2/$5
1	Polly-O String Cheese *Snack	2/$7
1	HT Traders Shredded Cheese *Snack	2/$6
1	Siggi’s Probiotic Yogurt *Breakfast	$3.19

1 small container ricotta

1 cup swiss cheese

Grocery
3 cans	Harris Teeter Black and 1 can White Beans (or see below)	10/$6
1	Nature’s Path Organic Hot Cereal *Breakfast	Buy 1, Get 1 Free
1	Alpen Cereal *Breakfast	$4.99
1	Earthly Choice Organic Quinoa *Staple, gluten-free option	$5.99
1	Harris Teeter Organics Applesauce *Snack	3/$5
3 cans	Harris Teeter Organics Black, 1 can white beans	5/$5
1	Harris Teeter Extra Virgin Olive Oil *Staple	$3.57
1	Harris Teeter Mayonnaise *Staple	2/$4
1	Harris Teeter Tomato Sauce *Stock up	77¢
1	Hunt’s Diced Tomatoes (fire-roasted if possible)	10/$10
1-2	Kitchen Basics Stock	2/$6

1 bag bulgur wheat

Seafood
1-2 lb	Argentine Pink Shrimp	$6.99 lb

Produce
1	Blackberries *Breakfast	99¢
1	Organic Strawberries *Breakfast	2/$6
2	Green Asparagus	$1.79 lb
1	Farmers Market Baby Cut Carrots *Snack	Buy 1, Get 1 Free
1	Blueberries *Breakfast	$2.99
1	Bunch Kale (use bag below if desired)	99¢
1	Fresh Celery	2/$3
1	Farmers Market Baby Spinach *Breakfast	2/$5
1	Fresh Basil	$1.99
1	Fresh Select Cucumbers	2/$1
2	Fresh Limes	3/99¢
1 bag	Mini Sweet Peppers	$1.99
1	Organic Kale Salad	$4.99
5	Organic Lemons	69¢
2	Organic Hass Avocados	3/$5
1 bag	Yellow Onions	2 lb /$1
1	Organic Green Onions	79¢

1 pkg pre-cut butternut squash

1 pkg arugula

1 bunch cilantro

1 bunch parsley

1 1-lb bag carrots

1 bag peeled garlic

2 red bell peppers

2 oranges

2 plantains

Meat – Packaged
2 pkg	Harris Teeter Boneless Chicken Breast or…	Buy 1, Get 1 Free
1	Gilbert’s Bourbon Chicken Sausage (optional)	2/$9
1	Harris Teeter Bacon *Breakfast	$3.97
1	Oscar Mayer Bacon *Breakfast	2/$9

Meat – Fresh

Deli
1	Boar’s Head Ovengold Turkey *Lunch	$8.99 lb
1	Galbani Fresh Mozzarella Balls *Snack	Buy 1, Get 1 Free
1	Hope Organic Hummus *Snack	$2.99
1	Sliced Provolone Cheese *Lunch	2/$7
1	Sliced Smoked Turkey *Lunch	2/$7

Bakery & Baked Goods
1	Rolls *Lunch	Buy 1, Get 1 Free
1	Joseph’s Flatbread& Pita *Lunch	Buy 1, Get 1 Free
1-2	Band of Bakers Paesano Bread	$2.99

Frozen
1	Earthbound Farm Organic Frozen Fruit *Breakfast	2/$6
1	Earthbound Farm Organic Frozen Vegetables (peas) or below	2/$4
1	Birds Eye Vegetables (peas)	3/$4

Beer & Wine
1	Case Wine Sale	20% OFF

Other
1	Meal Deal – Must Buy All 5 *Breakfast	$9.99

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Cuban Pulled Chicken and Black Beans with Plantains

1-2 pkg chicken breasts (about 2-3 lbs worth)

2 pkg taco seasoning

1 quart water, used to cook chicken then reserved

1 red bell pepper, stem removed, seeded and chopped

2 cloves garlic, chopped

1 yellow onion, chopped

1 tsp olive oil

2 can black beans, drained and rinsed

1 Tbsp cumin

1 Tbsp chili powder

1-2 tsp salt and pepper, to taste

2 plantains, slightly underripe, peeled and sliced into 1-inch rounds

2 Tbsp vegetable oil

Process:

 

• Bring the water to a boil in a large pot.  Once at a boil, add chicken breast and taco seasoning packets and cook for 20 minutes, remove chicken and allow to cool, then pull apart with a fork to shred.  Reserve liquid for beans, even though you probably won’t use all of it.  Cover chicken in foil and place in a warm oven to keep warm.

• In a medium saucepan, saute red bell pepper, garlic and onion in olive oil.

• Once softened, add black beans, cumin, chili powder, salt and pepper.

• Add 2 cups reserved cooking water and cook beans until thickened, mashing some of the mixture with a fork to create desired consistency.

• Cook and taste, adjusting seasonings as necessary.

• While beans are cooking, fry plantains: In a large skillet, heat oil until shimmering.

• Smash each round of plantain lightly with a fork to flatten.  Place a single layer of smashed plantain rounds in the skillet at a time, turning carefully to brown evenly on each side, remove to a plate lined with a paper towel to drain as you repeat with the remaining plantain rounds.  Sprinkle with a bit of salt before serving.

 

Main 2: One Pan Sweet and Sour Shrimp with Asparagus

1-2 lbs shrimp

2 tsp garlic powder

1 pinch red pepper flakes

1 pinch salt

2 Tbsp soy sauce

¼ honey

¼ cup balsamic

1 Tbsp sesame oil

2 oranges, zested and juiced

1 bunch asparagus, woody ends removed and left whole

Process:

 

• Preheat oven to 375 F (or speed it up by setting oven to a low broil).

• In a foil-lined pan, toss shrimp (peeled and deveined if possible) with garlic powder, red pepper flakes and salt.

• Place in oven for 15-20 minutes to cook.  Shrimp is done when it is firm and bright pink.

• While shrimp is cooking, make sweet and sour sauce: in a small saucepan, combine soy sauce, honey, balsamic, sesame oil and orange zest and juice.  Heat on low until reduced and thickened and pour half of the sauce over shrimp while still in the oven.  Reserve the rest for serving.

• For the last five minutes of shrimp cooking, throw in the asparagus and cook until bright green, but still crunchy.

• Serve hot!

 

Main 3: Spring Vegetable Frittata

½  bunch green onions, sliced into 2-inch pieces

½ pkg frozen peas

½ bunch asparagus, woody ends removed and sliced into 2-inch pieces

1 cup ricotta

1 cup swiss cheese

1 cup cream, half n half or whole milk

6 eggs

1 tsp each salt and pepper

1 red bell pepper, stem removed, seeded and diced

1 yellow onion, diced

Process:

 

• Preheat oven to 350 F and lightly oil a glass pie dish or small (9×9)  casserole dish.

• In a large bowl, combine gently the green onions, peas, asparagus, ricotta and swiss cheese.

• In a small bowl, whisk cream and eggs with salt and pepper.

• Place contents of large bowl into oiled baking dish, then carefully pour cream and egg mixture over.

• Sprinkle with red bell pepper and onion and bake for 30-45 minutes, or until eggs are puffed and top of frittata is browned.  Serve slightly cooled and sliced into wedges or squares.

 

Side: Green Rice with Kale and Cilantro

4 cups jasmine rice, uncooked

1 Tbsp olive oil

2 tsp salt

1 bunch kale, stems removed and leaves roughly chopped or torn

1 bunch cilantro

½ pkg arugula

2 lemons, zested and juiced

Added oil as needed to prevent clumping

Process:

 

• Cook jasmine rice with oil and salt following the grain cooking method of 1 part grain to 2 parts water, so in this case you would add 8 cups water.  Make sure you have a big enough pot (with a lid) for rice to expand during cooking!  Make sure to bring water to a boil, add rice, oil and salt, stir to combine and cover, allowing rice to cook undisturbed until water is absorbed and rice is done.

• While rice is cooking, pulse in a blender until smooth the kale, cilantro, arugula and lemon zest + juice.

• Toss green puree with cooked rice and add extra oil to prevent the rice mixture from clumping if needed.  Taste, adjust seasonings and serve as a great side!

 

BONUS Side: Tabouleh Salad

1 cup bulgur wheat (couscous can be substituted)

1 English cucumber, sliced into 1” rounds then quartered

1 bunch Italian leaf parsley, chopped finely

1 bunch basil, torn

3 lemons, zested and juiced

1 tsp garlic powder

1 tsp salt

1 tsp paprika

1 pinch red pepper flakes

1-2 avocados, sliced, pitted and cubed

1 cup Feta, crumbled (optional)

Process:

 

• Cook bulgur wheat according to package directions.  Remember, you won’t be using the whole package, but you can cook it and save for other meals throughout the week (grain bowls, other salads, soups).

• While bulgur wheat is cooking, combine all of the other ingredients, keeping feta out until just before serving, if using.

• Taste salad, adjust seasonings if needed and rinse cooked bulgur wheat in cool water, drain, then add to salad, toss and serve topped with avocado and feta if desired.

 

Soup: Butternut Chili with Sweet Peppers Served in a Bread Bowl

4 cloves garlic, chopped

2 yellow onions, chopped

1 Tbsp olive oil

3 stalks celery, chopped

2 carrots, chopped

1 bag sweet peppers, stems removed and chopped

1 pkg pre-cut butternut squash

2 Tbsp chili powder

1 Tbsp cumin

1 Tbsp paprika (smoked paprika would be best!)

2 tsp each salt and pepper

1 can white beans, drained and rinsed

1 can black beans, drained and rinsed (or leftovers from Main 1)

1 can fire-roasted tomatoes

1-2 quarts vegetable stock or water

1-2 large bread boules (round loaves)

2 limes, sliced into wedges for garnish

Sour cream, optional for garnish

Shredded cheese, optional for garnish

Hot sauce, your choice

Process:

 

• Saute garlic and onions in olive oil in a large soup pot for five minutes over medium heat.

• Add celery, carrots and peppers and saute for five minutes more.

• Add butternut squash, chili powder, cumin, paprika, salt and pepper and toss gently to combine.

• Add white beans and black beans, tomatoes, stock or water and bring to a boil.

• Reduce to a simmer and continue to cook for 20 minutes.  Taste, adjust seasonings if needed and serve with lime, sour cream and your favorite hot sauce!

 

________________________________________________________________________

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Mini​ ​Meal​ ​Plan

Harris​ ​Teeter

March​ ​8th​ ​-​ ​​ ​March​ ​14​th

This​ ​list​ ​is​ ​based​ ​on​ ​Sale​ ​&​ ​Coupon​ ​items​ ​for​ ​the​ ​week​ ​of​ ​March​ ​8th – 14th,​ ​2017​ ​,​ ​so​ ​make​ ​sure​ ​to​ ​pick​ ​up​ ​the items​ ​on​ ​sale,​ ​for​ ​example:​ ​tomatoes​ ​should​ ​be​ ​the​ ​SALE​ ​tomatoes.​ ​​ ​It​ ​is​ ​necessary​ ​that​ ​you​​ ​​download​ ​the Harris​ ​Teeter​ ​App​​ ​​and​ ​install​ ​it​ ​in​ ​order​ ​to​ ​use​ ​coupons​ ​(and​ ​double​ ​check​ ​what’s​ ​on​ ​sale)!​ ​​ ​Each​ ​store​ ​is different,​ ​so​ ​make​ ​sure​ ​you​ ​choose​ ​your​ ​proper​ ​location.​ ​​ ​Simply​ ​have​ ​your​ ​cashier​ ​scan​ ​the​ ​barcode​ ​in​ ​the coupons​ ​section​ ​of​ ​the​ ​App​ ​in​ ​order​ ​to​ ​apply​ ​all​ ​coupons.​ ​​ ​All​ ​other​ ​items​ ​are​ ​normal​ ​price.

Here​ ​is​ ​what​ ​your​ ​Meal​ ​Plan​ ​entails:​ ​3 ​Main​ ​Dishes​ ​come​ ​with​ ​a​ ​vegetable/grain​ ​&​ ​the​ ​1 ​Large​ ​Side ​can​ ​be dispersed​ ​accordingly​ ​throughout​ ​the​ ​week​ ​to​ ​go​ ​along​ ​with.​ ​​ ​We​ ​also​ ​suggest​ ​1​ ​Soup​ ​for​ ​use​ ​for​ ​lunches​ ​or​ ​as an​ ​accompaniment​ ​to​ ​dinner!

Below​ ​we​ ​offer​ ​two​ ​ways​ ​of​ ​looking​ ​at​ ​the​ ​Shopping​ ​List​ ​ingredients:​ ​1) By​ ​meal​ ​and​ 2) Altogether​ ​in​ ​order​ ​of department.​ ​​ ​Please​ ​use​ ​whichever​ ​works​ ​for​ ​you!

Main 1: Blackened Flounder with Thick Cut Oven Roasted Cauliflower

1-2 lbs flounder

l 1 Tbsp paprika 2 teaspoons dry mustard

1 tsp cayenne pepper

1 tsp ground cumin

1 tsp black pepper

1 tsp white pepper

1 tsp thyme

1 tsp salt

3/4 cup unsalted butter

1/4 cup unsalted butter

1 head cauliflower

Olive Oil to drizzle

Salt and pepper to sprinkle

Pair this spiced blackened flounder with cauliflower “steaks” and you may never go back to normal cauliflower again!

Main 2:  Super Sticky Asian Ribs with Seared Pineapple

2½-3 lbs pork ribs

¼ cup white vinegar

1 tsp salt

1 Tbsp hoisin sauce

½ cup soy sauce

½ cup sugar

½ cup ketchup

¼ cup lemon juice

3 Tbsp honey

1 Tbsp ginger, diced

1 Tbsp garlic, diced

Garnish: sesame seeds and chopped green onion

1 pineapple

2 Tbs Olive Oil

Bibs may be necessary for this meal!  Think again if you thought you couldn’t get restaurant quality Asian ribs at home.

Main 3: Sizzling Vegan Tomato Basil Eggplant Napoleons

2 cups white Basmati rice

1 tsp salt

2 tsp cayenne

1 Tbsp olive oil

1 onion

2 pints cherry tomatoes, halved

1-2 eggplants (about 1 pound)

1 – 16 ounce can chickpeas

½ cup fresh basil

We love offering healthy vegan dishes that are quick to put together and great as leftovers!  This dish is warming and flavorful and will have even picky eaters eating their veggies.

Side 1: Oven  Roasted  Fingerling Potatoes

2  lbs fingerling potatoes

fresh Rosemary

1 Tbsp Olive oil

salt and pepper to taste

Crispy on the outside, delicious all around and the perfect simple flavor combo of sweet potatoes, rosemary and salt.  It’s one of my all-time favorite flavor combos!

BONUS Side:  French Lentils

1 cup organic French lentils

⅓ cup goat cheese

1 small bag walnuts

1 small red onion

Tiny French lentils are easy and quick to cook while still maintaining a toothsome bite.  Tossed with goat cheese and sharp red onion and topped with crunchy walnuts and you’ve got a great side that can also double as lunch throughout the week.

Soup: Asparagus Soup

3 Tbsp olive oil

1 sweet onion

4 cloves chopped garlic

2 Tbsp fresh basil

2 lbs asparagus

6 cups vegetable broth

Salt and pepper to taste

A fresh take on traditional asparagus soup.  Enjoy the simplicity of the flavors that sweet onion, garlic and fresh basil bring to asparagus spears.

Breakfast:

Honey Nut Cheerios

Blackberries

Cantaloupe

Almonds

Bananas

Lunch:

Franklyn Farms Portabella Burger

Fresh cut fruit in to go packs

Gala Apples

Boston Lettuce

Odwalla Juice

Snacks:

grapes

pears

Sunkist smiles

oranges

large veggie tray

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Oatmeal

Worcestershire Sauce

BBQ sauce

Salt

Pepper

Unsalted Butter

White Vinegar

Hoisin Sauce

Soy Sauce

Sugar

Ketchup

Honey

Sesame Seeds

Olive Oil

Paprika

Dry Mustard

Ground Cumin

White Pepper

Dried Thyme

Shopping List by Department

(full list here by department)

Produce

2 pkg baby spinach

1 bunch green onions

2-4 packs corn

1 bag lemons

1 hand fresh ginger

1 bag peeled garlic

1 pineapple

1 head cauliflower

1 1-lb bag carrots

1 2-lb bag yellow onions

2 pints cherry tomatoes

1-2 eggplants

1 bunch fresh basil

2 lbs fingerling potatoes

1 bunch fresh rosemary

1 red onion

1 sweet onion

2 bunches asparagus

Meat/Protein

2-3 lbs pork ribs

1-2 lbs flounder

Dairy/Eggs

1 dozen eggs

1 log goat cheese

Grains/Nuts/Dried Fruit/Beans

1 bag basmati rice

1 can chickpeas

1 bag French lentils

1 small bag walnuts

Canned Goods & Non-Perishables

1 jar vegetable bouillon paste

Frozen Items

none

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Blackened Flounder with Thick Cut Oven Roasted Cauliflower

Ingredients

• 1 head cauliflower, leaves removed, cored and sliced crosswise into 1-inch steaks
• olive oil to drizzle
• salt and pepper to sprinkle

• 1 Tbsp paprika
• 2 tsp dry mustard
• 1 tsp cayenne pepper
• 1 tsp ground cumin
• 1 tsp black pepper
• 1 tsp white pepper
• 1 tsp thyme
• 1 tsp salt
• 1- 2 pounds flounder
• 4 Tbsp unsalted butter

Process

1. Cut cauliflower 1 inch thick slices
2. Drizzle olive oil, and sprinkle salt and pepper
3. Place in preheated 450 degree oven until golden brown on each side
4. Take the first seven ingredients, put them in a medium sized bowl and stir
5. Heat skillet on high until hot, add butter just before cooking fish and let it melt until foam subsides
6. While skillet is heating, dust each side of the flounder in spice mixture and place in pan
7. Cook for 3 minutes each side

Main 2: Super Sticky Asian Ribs with Seared Pineapple

Ingredients

• 2-3 lbs pork ribs
• ¼ cup white vinegar
• 1 tsp salt
• 1 Tbsp hoisin sauce
• ½ cup soy sauce
• ½ cup sugar
• ½ cup ketchup
• ¼ cup lemon juice
• 3 Tbsp honey
• 1 Tbsp ginger, peeled & diced
• 1 Tbsp garlic, minced
• Garnish: toasted sesame seeds and chopped green onion
• 1 pineapple, peeled, sliced into rings (cut out core as you are eating)

 

Process

1. Fill a large pot halfway full with water. Stir in the vinegar and 2 tsp of salt, then add in the pork ribs. Bring to a boil and cook for 20 minutes. Drain and set aside.
2. In a medium-sized bowl, combine the hoisin sauce, soy sauce, sugar, ketchup, lemon juice, honey, ginger, and garlic. Whisk to combine.
3. Place the cooked ribs in a large ziploc bag and pour on the marinade. Marinate for 4-6 hours, turning occasionally to mix.
4. Barbecue the ribs till slightly charred, reserving the marinade.  While you’re grilling the ribs, add the pineapple (slightly oiled on each side to prevent sticking) and grill lightly on each side.
5. In a medium-sized saucepan, bring the marinade to a boil, then reduce the heat and let thicken. Drizzle over the ribs.
6. Serve hot!

Main 3: Sizzling Vegan Tomato Basil Eggplant Napoleons

Ingredients

• 2 cups white Basmati rice, cooked
• 1 tsp salt
• 2 tsp cayenne
• 1 Tbsp paprika
• 1 Tbsp olive oil
• 1 onion, sliced thinly
• 2 pints cherry tomatoes, halved
• 1-2 eggplants (about 1 pound), sliced crosswise into ¼ inch rounds
• 1 – 16 ounce can chickpeas, drained and rinsed
• ½ cup fresh basil, leaves torn

Process

1. Cook basmati with 4 cups of water for 15 minutes, take away from heat, leave covered, and set aside
2. While rice is cooking, toss sliced eggplant in a bowl with 1 Tbsp salt and set aside for 10 minutes.
3. Preheat oven to 375 F
4. Oil a baking sheet covered in foil and layer ingredients together in stacks, starting in this fashion: eggplant slice, onion slice, tomatoes, cayenne and pinch salt and pepper, then repeat 3 times.
5. Scatter chickpeas around stacks, sprinkle them with paprika and the remaining salt and pepper and bake for 20-30 minutes, or until eggplant is cooked
6. Add torn basil just before serving!  (If the basil gets cooked in the oven it will turn black.)

Sides

Side 1: Oven  Roasted  Fingerling Potatoes

• 2  lbs fingerling potatoes
• @ sprigs fresh rosemary, leaves removed and chopped
• 3 Tbsp olive oil
• salt and pepper to taste

Process:

1. Toss all ingredients in a bowl
2. Put in preheated 425 F oven on a foil-lined baking sheet for 20 minutes or until soft and crispy on the outside

BONUS Side:  French Lentils

• 1 cup organic French lentils
• 2 ½ cups water
• ⅓ cup goat cheese
• Walnuts, toasted
• 1 small red onion, diced
• 1 tsp olive oil
• 1 tsp each salt & pepper
• 1 tsp garlic powder

Process:

1. Saute onion in medium pot with olive oil until lightly brown
2. Add water and lentils . cook for 15  minutes
3. Remove from heat
4. Add walnuts and goat cheese to serve

Soup: Asparagus Soup

• 3 Tbsp olive oil
• 1 sweet onion, chopped
• 4 cloves chopped garlic
• 2 Tbsp fresh basil
• 2 lbs asparagus
• 6 cups vegetable broth
• Salt and pepper to taste

Process:

1. Saute onion, garlic & asparagus until soft in medium pot, about 5 minutes
2. Cool and puree in food processor then return to pot
3. Add the rest of the ingredients and heat until hot

Note: instead of vegetable broth, use some of the vegetable bouillon paste

Breakfast:

Honey Nut Cheerios

Blackberries

Cantaloupe

Almonds

Bananas

Lunch:

Franklyn Farms Portabella Burger

Fresh cut fruit in to go packs

Gala Apples

Boston Lettuce

Odwalla Juice

Snacks:

grapes

pears

Sunkist smiles

oranges

large veggie tray

___________________________________________

Mini Meal Plan

Harris Teeter

March 1st –  March 7th

This list is based on Sale & Coupon items for the week of March 1st – 7th, 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  It is necessary that you download the Harris Teeter App and install it in order to use coupons (and double check what’s on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1)By meal and 2)altogether in order of department.  Please use whichever works for you!

PLEASE CHECK YOUR PANTRY STAPLES BEFORE YOU GO SHOPPING SO YOU DO NOT END UP WITH EXTRA YOU DO NOT NEED.

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Lemony Fennel Poached Sockeye Salmon with Steamed Spinach

1-2 lbs Salmon

1-2 fennel bulbs, quartered

1 lemon

1 Tbsp. olive oil

Pinch paprika

¼  tsp fresh ground pepper and 1/2 tsp sea salt to top

2 bags fresh spinach

Salmon and fennel love each other!  Plus poaching fish makes it super healthy and locks in flavor without adding extra calories by cooking in oil.  Pair the salmon with steamed spinach and this is a clean eating dream.

Main 2:  Moroccan Tilapia

1-2  lbs Tilapia

1 onion, chopped

1 clove garlic, chopped

1 red bell pepper, seeded and sliced into strips

1 large carrot, julienned

2 tomatoes, chopped

3 big green olives, chopped

½ -1 can garbanzo beans, drained and rinsed

2 Tbsp paprika

½  tsp cayenne pepper

1 Tbsp chicken bouillon

Let’s get exotic!  Adding Moroccan spices to fish is a great way to dip your toes in the water if you’re feeling trepidatious about ethnic cooking.  This one comes together quickly to make a healthy and flavorful dinner that everyone will love.

Main 3: Lime Curry Tofu Stir Fry

2 Tbsp peanut oil

1 (16 ounce) pkg extra-firm tofu, cut into bite-sized cubes

1 Tbsp minced fresh ginger root

2 Tbsp red curry paste

1 lb zucchini, diced

1 red bell pepper, diced

3 Tbsp lime juice

3 Tbsp soy sauce

2 Tbsp maple syrup

1 (14 ounce) can coconut milk

1/2 cup chopped fresh basil

A fantastic vegan dish that’s healthy but indulgent, especially with the addition of coconut milk!

Side: Crunchy Fruited Brown Rice Pilaf

2 cups brown rice

4  cups water

2 Tbsp olive oil

½ -1 cups dried cherries(up to you on how fruity you like it you can always add more)

½ cup slivered almonds, toasted

Adding dried cherries to this nutty-flavored rice pilaf is surprisingly delicious and a great variation on the run-of-the-mill pilaf dish.

Soup: Braised Onion Soup

4-5 onions

1 daikon radish

1 celery heart

⅓ cup garlic chopped

⅓ cup water

2 Tbsp lite sodium soy sauce

2 Tbsp lemon juice

1 Tbsp olive oil

2 Tbsp vegetable bouillon

2 tsp worcestershire sauce

¼ cup of your favorite salsa

3 tsp honey

Braised onions make this soup special.  Cooking onions in broth help to soften them and mute their flavor just a bit so that their richness comes through without any sharpness that can be typical with onions.  Enjoy with crusty bread and let the comfort set in!

Breakfast:

Bacon. Buy one get one free

Strawberries

HT eggs

Pears

Cantaloupe

Cottage cheese

Lunch:

Crisp Pink Apples

Cherry tomatoes

Mini cucumbers

MIni peppers

Sunkist smiles

Snacks:

HT cheese sticks

HT popcorn,individual bagged

Ritz crackers

Oreos

Smoked salmon

Bananas

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Parchment  Paper

Brown Rice

Jasmine Rice

Olive Oil

Chili Powder

Salt

Pepper (white and black)

Garlic Powder

Mayo or Vegan Mayo (or my preference: 1 cup fat free sugar free Greek yogurt blended with 1 avocado)

Vegetable Oil

Red Pepper Flakes

Italian Seasoning

Worcestershire Sauce

Honey

Soy Sauce

Salsa, your choice

Sugar

White Vinegar

Apple Cider Vinegar

Mustard, your choice

Ketchup

BBQ Sauce (or make your own!)

Unsalted Butter

Salt

Cajun Seasonings

Paprika

Milk

Cumin

Cayenne

Shopping List By Department

Produce

1-2 fennel bulbs

3 lemons

2 bags spinach

1 bag yellow onions

1 bag peeled garlic

3 red bell peppers

1 1-lb bag carrots

1 bunch tomatoes on the vine

1 hand fresh ginger

2 limes

1 bunch basil

1 lb zucchini

1 daikon radish

1 bunch celery

Meat/Protein

1-2 lbs salmon

1-2 lbs tilapia

1 block extra-firm tofu

Grains/Nuts/Dried Fruit/Beans

1 bag dried cherries

1 small pkg slivered almonds

Canned Goods & Non-Perishables

1 jar green olives

1 can garbanzo beans

1 jar Better Than chicken bouillon/vegetable bouillon

1 can coconut milk

1 jar red curry paste

Frozen

none

Weekly Meal Plan Recipes

Main 1: Lemony Fennel Poached Sockeye Salmon with Steamed Spinach

1-2 lbs Salmon

1-2 fennel bulbs, quartered

1 lemon, juiced

1 Tbsp olive oil

Pinch paprika

¼  tsp fresh ground pepper and 1/2 tsp sea salt to top

2 bags fresh spinach

Process:

 

• Preheat oven to 375 F

• Put the salmon in the parchment paper and place in a glass or metal pan ( 1 ½ foot squared in size if possible) with the quartered fennel bulbs, fish skin side down. I like the skin on for flavor and moisture retention while cooking

• Drizzle the olive oil on the salmon with the lemon

• Sprinkle the paprika and pepper on top

• Fold the parchment like a package so the moisture will “poach” or steam the meat while cooking  (with no holes in the paper for moisture to escape)

• Cook in the oven for 20 minutes

• Pull from oven and leave untouched for 10 minutes

• Pull paper back and slice thin

• Steam spinach in separate pan until bright green and serve with salmon. or you could put it in with the salmon on top of the fennel

 

Suggested Side: Fruited Rice Pilaf or Buttery Penne

Main 2:  Moroccan Tilapia

1-2  lbs Tilapia

1 onion, chopped

1 clove garlic, chopped

1 red bell pepper, seeded and sliced into strips

1 large carrot, julienned

2 tomatoes, chopped

3 big green olives, chopped

½ -1 can garbanzo beans, drained and rinsed

2 Tbsp paprika

½  tsp cayenne pepper

1 Tbsp chicken bouillon

Process:

 

• Heat the vegetable oil in a skillet over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned kind of clear, about 5 minutes

• Add the bell peppers, carrots, tomatoes, olives, and garbanzo beans and continue to cook until the peppers are slightly tender, about 5 minutes more

• Sprinkle the parsley, paprika, cumin, cayenne, and chicken bouillon over the vegetables. Season with salt to taste

• Place the fish on top of the vegetables and add enough water to cover the vegetables.

• Reduce the heat to low, cover, and cook until fish flakes easily with a fork and juices run clear, about 40 minutes.

 

Main 3: Lime Curry Tofu Stir Fry

2 Tbsp peanut oil

1 (16 ounce) package extra-firm tofu, cut into bite-sized cubes

1 Tbsp minced fresh ginger root

2 Tbsp red curry paste

1 lb zucchini, diced

1 red bell pepper, diced

3 Tbsp lime juice

3 Tbsp soy sauce, or to taste

2 tablespoons maple syrup

1 (14 ounce) can coconut milk

1/2 cup fresh basil, chopped

Process:

 

• Heat the peanut oil in a wok or large skillet over high heat

• Add the tofu and stir-fry until golden brown. Remove the tofu and set aside, leaving the remaining oil in the wok

• Stir the ginger and curry paste into the hot oil for a few seconds until the curry paste is fragrant and the ginger begins to turn golden

• Add the zucchini and bell pepper; cook and stir for 1 minute

• Pour in the lime juice, soy sauce, maple syrup, coconut milk, and tofu

• Bring the coconut milk to a simmer, and cook a few minutes until the vegetables are tender and the tofu is hot. Stir in the chopped basil just before serving

 

Side: Crunchy Fruited Brown Rice Pilaf

2 cups brown rice

4  cups water

2 Tbsp. olive oil

½ -1 cups dried cherries(up to you on how fruity you like it you can always add more)

½ cup slivered almonds, toasted

Process:

 

• Cook brown rice in water, covered in a medium saucepan until soft but not mushy.  Remove from heat

• Fine dice peeled broccoli stems and add to cooked brown rice

• Chop dry cherries and add to brown rice

• Add slivered, toasted almonds stir it up and enjoy!

 

Soup: Braised Onion Soup

4-5 onions

1 daikon radish

1 celery heart

⅓ cup garlic chopped

⅓ cup water

2 Tbsp lite sodium soy sauce

2 Tbsp Lemon juice

1 Tbsp olive oil

2 Tbsp vegetable bouillon

2 tsp worcestershire sauce

¼ cup of your favorite salsa

3 tsp honey

Process:

 

• Dice veggies and mince garlic.

• In your favorite soup kettle heat the rest of the ingredients

• Add veggies and cook  for 5 minutes on medium

• Add more water so the pot is ¾ full and the rest of the ingredients

• Boil for 20 minutes

 

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Mini Meal Plan

Harris Teeter

February 22nd to the 28th

This list is based on Sale & Coupon items for the week of February 22nd to 28th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.  

It is necessary that you download the Harris Teeter Market App and install it in order to use coupons (and double check what’s on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Mardi Gras is Tuesday !!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Argentine Garlic Shrimp with Aromatic Eggplant

1-2 pounds shrimp

2 Tbsp. crushed garlic

1 Tbsp unsalted butter

Salt and pepper

2 pounds eggplant,  cut into 2 inch “fingers”

4 Tbsp olive oil

2 Tbsp finely minced lemon grass

2 Tbsp garlic

1 small vidalia onion, diced

3 Tbsp Cilantro

This meal will have your tastebuds running!!!! So delicious . Like Mardi Gras in your mouth!!!!

Main 2: Crunchy Panko Chicken with Steamed Brussels Sprouts

2 pounds chicken breasts

I container panko

2 Tbsp. Lawry’s seasoning

3 Tbsp. Olive Oil

1 bag Brussels Sprouts,  trimmed

2 Tbsp . Butter

Salt Pepper

Oven baked to trim the grease but super juicy like fried . Great filling meal for movie night.

Main 3:  Braised Pork Chops and Curried Cauliflower

2 pounds pork chops

2 Tbsp. Olive oil

Flour for dusting chops

1 tsp. Each Salt and Pepper

Salt Pepper to taste when done cooking

½ head cauliflower steamed

Dried Curry spice

Olive oil drizzle

Great for slow cooking in a crock pot or on the stove if you stay home, on a rainy day.  Fail proof!

Side 1: Cauliflower Toast

1 head Cauliflower

4 eggs

1 tsp. Each salt and pepper

 

This is my new love of my life. Sure I love my family but I really have a hard time sharing this.

BONUS Side: Lemony Farro, Kale, and Beet Salad

½ c diced vidalia onion

1 cup chopped kale

1 ½ cup cooked farro

1 cup diced, cooked beets

1 tsp.  Pepper

1 lemon,juiced

4 Tbsp olive oil

½  cup White Balsamic

2 Tbsp Organic sugar

Farro is a delicious complex grain. Add veggies to it and it makes a high fiber, delicious,filling side. If beans are added it makes a complete protein! This can be served warm or cold. If served ,warm I suggest using olive oil drizzle only ,not the lemon dressing.

Soup: Potato, Onion & Broccoli Cheese Soup

3 baking potatoes

1 sweet onion

2 quarts milk ,your choice on which kind. Whole milk is creamiest .

1 Tsp. salt and 1 Tsp. pepper

I head broccoli

1 bag shredded cheddar jack (Mexican shredded)cheese

Dice onion and potatoes cook with 1 Tbsp. olive oil ,salt ,and pepper. When browned slightly , add  milk bring to a low boil while watching so it doesn’t boil over then add cheese . Stir  until smooth. I put broccoli in raw because it is just better to me. Gives it texture! If you want the broccoli soft , steam in a pan with water for 4 minutes ,drain and add .

Batch suggestions This will keep for 5 days but add the broccoli when re-heating so the broccoli keeps some crunch and color.

Breakfast:

Suggestions

HT Traders Coffee

Suja Probiotic Juices half off

Blackberries

Blueberries

Granola

Hard boiled eggs

Lunch:

Suggestions

Sliced Roasted Turkey Breast

Roma tomatoes

Lettuce

Mustard

Fuji Apples

Snacks:

Suggestions

Cherub Tomatoes

Green Seedless Grapes

Turkey Hill Ice Cream, Great deal stock up

Nabisco crackers

Fresh Pineapple

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

1 jar Lawry’s Seasoning

Olive Oil

Curry Powder

Salt

Pepper

Mayo

Vegetable Oil

White Balsamic

Sugar

Shopping List by Department

Produce

1 bag peeled garlic

2 lb eggplant

1 pkg lemongrass

3 vidalia onions

1 bunch cilantro

1 bag Brussels sprouts

2 heads cauliflower

1 bag lemons

1 bunch kale

1 bunch beets

3 baking potatoes

1 head broccoli

Meat/Protein

1-2 lb shrimp

2 lb chicken breasts

2 lb pork chops

Dairy/Eggs

1 dozen eggs

2 quarts whole milk (half gallon)

1 bag Mexican blend shredded cheese

Grains/Nuts/Beans/Dried Fruit

1 container panko

1 bag farro

Canned Goods & Non-Perishables

Frozen Items

 

 

 

Weekly Meal Plan Recipes

 

Mains

 

 

1.  Argentine Garlic Shrimp with Aromatic Eggplant

Ingredients

1-2 pounds shrimp

2 Tbsp. crushed garlic

1 Tbsp unsalted butter

Salt and pepper

2 pounds eggplant

4 Tbsp olive oil

2 Tbsp finely minced lemon grass

2 Tbsp garlic

1 small vidalia onion

3 Tbsp cilantro

 

Process

1. In a pan , heat 2 Tbsp unsalted butter,2 Tbsp. chopped garlic cook until lightly brown
2. Add cleaned,washed, and dried shrimp
3. Saute until the shrimp are not clear or translucent looking ,about 4-6 minutes.
4. Remove from heat
5. Separate pan, heat Olive oil,lemon grass, garlic, and onion
6. Toss the eggplant in the mixture and fry until lightly brown. You may need to add a little more olive oil during cooking as eggplant is like a sponge. Pull from heat and add cilantro.

 

2. Crunchy Panko Chicken with Steamed Brussels Sprouts

 

Ingredients

2 pounds chicken breasts

1 cup milk to wet the chicken

I container panko

2 Tbsp. Lawry’s

3 Tbsp. olive oil

1 bag Brussels sprouts trimmed

2 Tbsp  Butter

salt pepper

 

Process

1. Preheat oven to 400 degrees
2. Wash chicken and put into a bowl with milk
3. Pat chicken with panko to coat
4. Place on baking sheet sprayed with pan spray
5. Sprinkle Lawry’s on chicken
6. Drizzle olive oil on top
7. Bake in preheated 400 degree oven for 15 minutes or until 165 internal temperature
8. Rest chicken for 5-10 minutes before serving
9. Steam trimmed brussels sprouts for 10 minutes and add butter for serving.

 

3. Braised Pork Chops and Curried Cauliflower

Ingredients

2 pounds pork chops

2 Tbsp. olive oil

flour for dusting chops

1 tsp. each salt and pepper

salt pepper to taste when done cooking

½ head cauliflower steamed

dried curry spice

olive oil drizzle

 

Process

1. Dust or coat thinly the pork with flour and salt and pepper
2. Heat oil in a pan until very hot
3. Braise or fry the pork on each sides for 4 minutes
4. Put pork into crock pot or soup pot and cook on low heat for (crock) 4 hours, or( soup pot) 2 hours on low .
5. Add a little stock or chicken broth  ,1 cup,to keep the pork from burning
6. Steam cauliflower
7. Sprinkle curry spice or add it to the olive oil and toss the curry with it

 

Sides

 

1.  Cauliflower Toast

Ingredients

1 head of cauliflower

4 eggs

1 tsp. Each salt and pepper

 

Process  

 

• Shred cauliflower any way you like . I find a food processor is not as messy.

• Add eggs,salt,and pepper.

• Heat 1 tsp olive oil per “patty” in frying pan. Patty in pancake size about ½ half inch thick and cook on both sides until brown.

• This can also be baked in the oven on a sheet pan. Cooking time is about 8 minutes each side in pan on medium heat.  Yummmmmy!!!!!

 

 

BONUS:  Lemony Farro, Kale and Beet Salad

Ingredients

½ cup diced vidalia onion

1 cup chopped kale

1 ½ cup  farro

1 cup diced  beets

1 tsp. each salt and pepper

1 lemon

4 Tbsp olive oil

½  cup white balsamic

2 Tbsp organic sugar

pinch pepper

 

Process

1. In a large bowl place kale and diced onion
2. Cook Farro per instructions on box ,generally 1 ¼ cup to 4 cups liquid until tender ,30 minutes. Add 1 ½ cup cooked cooled Farro to bowl.
3. Cook diced beets  for 15 minutes in water , drain add to bowl .
4. I always check if the lemon amount needs to be adjusted before adding to bowl.
5. Blend lemon juice, pepper, olive oil,balsamic,organic sugar with a whip until mixed well Just a minute of mixing will be fine .
6. Add dressing to bowl and toss with a spoon until coated well.

Soup: Potato, Onion and Broccoli Cheese Soup

 

Ingredients

3 baking  potatoes

1 sweet onion

2 quarts milk ,your choice on which kind. Whole milk is creamiest .

1 Tsp. salt and 1 Tsp. pepper

I head broccoli

1 bag shredded cheddar jack (mexican shredded)cheese

 

Process

 

• Dice onion and potatoes cook with 1 Tbsp. olive oil ,salt and pepper.

• When browned slightly , add milk bring to a low boil while watching so it doesn’t boil over then add cheese . Stir until smooth.

 

 

________________________________________________________________________

 

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Mini Meal Plan

Harris Teeter

February 15th – 21st

This list is based on Sale items for the week of February 15th – 21st, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1: Teriyaki Chicken

2-3 lbs chicken breasts

2 tsp salt and pepper, divided

1 onion, sliced

2 cloves garlic, minced

1 jar Teriyaki sauce OR MYO: ⅓ cup balsamic, ⅓ cup agave, 2 Tbsp soy sauce, pinch red pepper flakes

½ head Iceberg lettuce,  shredded

1 bunch asparagus, sliced into ribbons using a vegetables peeler

1 lemon, juiced

Teriyaki chicken is a great way to eat really healthy foods while still getting a lot of flavor in return.  Lay your cooked chicken down on a fluffy bed of shredded lettuce and asparagus ribbons and be amazed!

MAIN 2: Chimichurri Shrimp with Fruit Salad

½ bunch cilantro, rinsed

½ bunch fresh basil

1 Lemon, zested and juiced

1-2 cloves garlic, minced

1 ½ tsp salt

1 pinch red pepper flakes

1-2 lbs shrimp

2 Plantains, peeled and sliced into 1 inch rounds.

Fruit: blackberries,  apples,  Pineapple,  kiwi,  peaches,  plums and nectarines,  blueberries, your choice, mix ‘em up!)

Tortilla chips

Who doesn’t love the freshness of chimichurri on top of grilled meat?  The plantains balance the sharpness of the sauce and the fruit salad gives everything a sweet layer at the end.

MAIN 3: Pork Loin or Boston Butt BBQ over Broccoli Slaw

1 pkg pork loins (2 per pack) or 1 whole Boston butt

2 tsp each salt and pepper, to taste

1 jar BBQ sauce, divided

1 pkg pre-made broccoli slaw mixture

Juice and zest of 2 limes

½ Sweet onion, diced

1 Sweet potato, peeled and cubed

While this one may take just a smidgen longer, take my word for it that even though it’s longer in process the hands-on time is short.  Make it ahead in your crock pot!

BONUS : Meal Deal

Check the weekly ad for more info, or ask a friendly employee

1 yellow onion, diced

1 package mushrooms

1 box lasagna noodles, cooked to al dente

1 jar tomato sauce

1 bag grated cheese

1 bag spinach, chopped

1 container ricotta

2 eggs

2 tsp garlic powder

2 tsp salt

1 Tbsp Italian herbs

1 box GF ancient grain pasta or GF lasagna noodles, if desired

SIDE

SIDE 1: Cauliflower Wedge Salad with Crispy Shaved Brussels Sprouts and Orange Vinaigrette

1 whole cauliflower, cut into 4 equal wedges, core left intact

1 Tbsp olive oil

2 tsp salt and pepper

1 Tbsp herbes de Provence or Italian herb blend

1 pkg shaved Brussels sprouts

3 navel oranges, 2 sliced in circles and 1 squeezed for vinaigrette

1 Tbsp dijon mustard

1 Tbsp maple syrup or agave

1/4 cup apple cider vinegar

½ cup walnuts, toasted

I love the idea of a wedge salad with an added level of health.  Don’t get me wrong, iceberg lettuce has it’s place but am I wrong for thinking that it just doesn’t bring very much nutrition to the plate?  Try making this heartier version of a wedge salad and you’ll want to top it with your favorite vegetarian treats!

SOUP: Red Carrot Curry

1 Onion, roughly chopped

4 cloves garlic, roughly chopped

1 2-inch piece ginger, roughly chopped

2 Tbsp coconut oil

2 lbs carrots, trimmed and roughly chopped

2 Tbsp red curry paste

1 quart vegetable broth

1 tsp soy sauce (or more to taste)

1 can Coconut milk

½ bunch cilantro, to garnish

Whenever I eat this I just feel healthier!  It’s vibrant orange and contains so many fresh vegetables and the perfect blend of red curry paste and coconut milk.  Once blended, it’s silky smooth and perfect for lunches.

BREAKFAST

Waffles

Oj

Fruit: Oranges, Bananas, Melon

Oats, Cereal, Yogurt

Coffee

Coconut milk (in carton, not can)

LUNCH

Organic girl salad mixes

Soup: from deli, Bisque

Sandwiches: Boars Head ham or turkey, Sliced cheese, Bread, Peanut butter or sunbutter, Tuna

Other: Pasta and sauce, Mac n cheese

SNACKS

Vegetables: Baby carrots

Fruit: Grapes, Sunkist smiles

Juice: Apple cider, Cranberry juice, SUJA, OJ, Odwalla, Naked

Bread and cheese

Chocolate bars

Bagel chips

Applesauce

Popcorn

Walnuts

Fig bars

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Butter

Coconut oil

Eggs

Milk

Olive oil

Sea salt

Pepper

Red Pepper Flakes

Herbes de Provence or Italian Herb Blend

Apple Cider Vinegar

Maple Syrup or Agave or Sugar

Dijon Mustard

Rice (optional as a grain for any meal)

Mayo

Garlic Powder

Shopping List by Department

(full list here by department)

Meat – Fresh   

 

 

2-3 lbs  Boneless Chicken Breast  Buy 1, Get 1 Free

1  Smithfield All Natural Pork Tenderloin  Buy 1, Get 1 Free   or 1  Smithfield Whole Boneless Pork Loin  $1.97 lb   or 1  Boston Butt Pork Roast  $2.47 lb   or 1  Smithfield Whole Boston Butt Pork Roast  $1.97 lb

1  Teriyaki Marinade  $3.99

 

 

 

 

Dairy

 

 

1  Harris Teeter Organics Eggs  $3.99   *Staple

1  Simple Truth Organic Butter  $4.77   *Staple

1  Harris Teeter Organics Butter  $4.99   *Staple

1  Harris Teeter Organics Milk  2/$7   *Staple

1  Fage Greek Yogurt  10/$10   *Breakfast

1  Simply Orange Juice  2/$6   *Breakfast

1  So Delicious Organic Coconut Milk  2/$6   *Breakfast

1  Tropicana Orange Juice  10/$10   *Breakfast

1  Tropicana Farmstand or Dole Blends  2/$5   *Breakfast

1  Harris Teeter Organics Shredded Cheese  2/$7   *Stock up

1  Sargento Shredded Cheese  $1.97   *Stock up

Seafood

 

 

1-2 bags  All Sizes EZ Peel Shrimp  Buy 1, Get 1 Free

 

 

Produce

 

1 pkg  Whole or Sliced White Mushrooms  Buy 1, Get 1 Free   (1 rings up at half price)

1 bag/pkg spinach

1  Eat Smart Chopped Vegetable Kits (Broccoli slaw) 2/$6

1  bunch cilantro

1 bunch basil

2-3  Fresh Limes  3/99¢

1 bag lemons

1  Fresh Tender Green Asparagus  $2.99 lb

1  bag Green Giant Shaved Brussels Sprouts  $3.49

1  Iceberg Lettuce  99¢

1 head cauliflower

5  Seedless Navel Oranges  5/$3   (3 for Dinner, 2 for Snack)

1  Sweet Onion  $1.29 lb

1  Sweet Potato  79¢ lb

3 lb  Yellow Onions  50¢ lb   (or 1 bag)

2  Organic Bunch Carrots  $1.49

2  Plantain Bananas  2/88¢

1 bag peeled garlic

1 hand ginger

For fruit salad, choose from below:

1  Peaches, Plums or Nectarines  $2.69 lb

1  Sweet Blueberries  $2.99

1  Golden Pineapple  $2.99

1  Green Kiwi Fruit  4/$1

1  Blackberries  2/$6

1 peaches, plums and nectarines

1  Cantaloupes  Buy 1, Get 1 Free

1  Honeydew Melon  Buy 1, Get 1 Free

1  Personal Watermelon  Buy 1, Get 1 Free

1  Naked Protein Zone  2/$6   *Breakfast

1  Romaine, Green, or Red Leaf Singles  2/$6   *Lunch

1  Fresh Select Cucumbers  2/$1  *Lunch

1  Fresh Express Hearts of Romaine Salad  2/$5   *Lunch

1  Artisan Baby Romaine Lettuce  2/$5   *Lunch

1  Suja Organic Probiotic Juices  Buy 1, Get 1 Free   *Lunch

1  OrganicGirl Salads Select Varieties  Buy 1, Get 1 Free   *Lunch

1  Red Seedless Grapes  $2.99 lb   *Snack

1  Sunkist Smiles  $2.99   *Snack

1  Organic Petite Carrots  2/$3   or 1  Organic Rainbow Carrots  2/$4  or 1  Harris Teeter Baby Carrots  Buy 1, Get 1 Free    *Snack

1  Naked Juice Green Machine  $6.99   *Snack

1  Odwalla Juices  $1.99   *Snack

 

 

 

 

Bakery & Baked Goods   

 

1  Arnold Widepan Breads  Buy 1, Get 1 Free   *Lunch

1  Pepperidge Farm Rye or Pumpernickel Bread  2/$6   *Lunch

 

 

 

 

Soft Drinks & Beverages   

 

 

1  Harris Teeter Organics Apple Cider  $4.99   *Snack

1  Harris Teeter Organics Cranberry Juice  $4.99   *Snack

 

 

 

 

Grocery

 

 

1  The Shed BBQ Sauce  $3.99

1 jar Thai red curry paste

1  Harris Teeter Organics Tortilla Chips  2/$4

1  College Inn Broth  2/$4

1  Harris Teeter Walnut Pieces  $3.67

1 can coconut milk

1  Harris Teeter Organics Sugar  $1.99   *Staple

1  Harris Teeter Organics Coconut Oil  $5.49   *Staple

1  Pompeian Organic Extra Virgin Olive Oil  Buy 1, Get 1 Free   *Staple

1  Cerulean Seas Sea Salt  $1.99   *Staple

1  Peet’s Coffee K-Cups  $5.99 or 1  Simple Truth Organic Coffee K-Cups  $5.99   *Breakfast

1  Kashi Go Lean Cereal  2/$6   or 1  Simple Truth Organic Cereal  2/$6   or 1  Kashi Heart-to-Heart Organic Cereal  2/$6 *Breakfast

1  Quaker Old Fashioned Oats  2/$4     *Breakfast

1  Harris Teeter Organics Salad Dressing  2/$4   *Lunch

1  Bar Harbor Bisque or Chowder  Buy 1, Get 1 Free   *Lunch

1  Harris Teeter Penne or Spaghetti  Buy 1, Get 1 Free   *Lunch

1  Patsy’s Pasta Sauces  Buy 1, Get 1 Free   *Lunch

1  Chosen Avocado Mayonnaise  $7.69   *Lunch

1  Santa Cruz Organic Dark Roasted Peanut Butter  $4.99  or 1  Sunbutter Spreads  $5.99   *Lunch

1  Starkist Pouch Chunk Light Tuna  10/$10       *Lunch

1  Harris Teeter Organics Applesauce  3/$5  *Snack

1  Harris Teeter Organics Popcorn  2/$4   *Snack

1  Harris Teeter Organics Chocolate Bars  2/$4   *Snack

1  Nature’s Bakery Figs Bars  3/$2   *Snack

1  Tuttorosso Tomatoes  10/$10  or 1  Harris Teeter Organics Tomatoes  3/$5    *Stock up

1  Harris Teeter Peaches, Pears, Pineapples or…  10/$10   *Stock up

1  Harris Teeter Pinto, Navy or White Rice  10/$10   *Stock up

 

 

 

 

Frozen

 

1  Pepperidge Farm Garlic Bread  Buy 1, Get 1 Free   *Meal Deal

1  Harris Teeter Organics Waffles  2/$4   *Breakfast

1  Harris Teeter Organics Frozen Veggies  2/$4   *Stock up

 

 

 

 

Other

 

 

1  Meal Deal – Must Buy All 5  $8.99   (Ask a store employee for help if needed)

 

 

 

 

Deli

 

1  Boar’s Head Honey Maple Ham  $8.99 lb   *Lunch

1  Boar’s Head Maple Honey Turkey  $8.99 lb   *Lunch

1  Sliced Black Forest Ham  2/$7   *Lunch

1  Sliced Organic Creamery White Cheddar  $3.99   *Lunch

1  Sliced Organic Creamery Muenster  $3.99   *Lunch

1  Smoked or Honey Smoked Turkey  $7.99 lb     *Lunch

1  Fresh Foods Market Refrigerated Soups  Buy 1, Get 1 Free   *Lunch

1  Stacy’s Bagel Chips  Buy 1, Get 1 Free   *Snack

 

 

 

 

Meat – Packaged   

 

 

1  Jimmy Dean Bacon  Buy 1, Get 1 Free   or 1  Pederson’s Hickory Smoked Bacon  $5.49   *Breakfast

 

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Weekly Meal Plan Recipes

MAINS

MAIN 1: Teriyaki Chicken

2-3 lbs chicken breasts

2 tsp salt and pepper, divided

1 yellow onion, sliced

2 cloves garlic, minced

1 jar Teriyaki sauce OR MYO: ⅓ cup balsamic, ⅓ cup agave, 2 Tbsp soy sauce, pinch red pepper flakes

½ head Iceberg lettuce,  shredded

1 bunch asparagus, sliced into ribbons using a vegetables peeler

1 lemon, juiced

Process:

• In a bag, place chicken, half of salt and pepper and half of the bottle of teriyaki marinade or your own teriyaki.  Marinate for at least 30 minutes or overnight.  *If you don’t have time for this step, simply skip it, and just salt and pepper chicken, reserving teriyaki sauce for later.  *Making your own teriyaki is so easy and can be made quickly using pantry staples.  I love making my own because I know exactly what’s in it (no preservatives, artificial anything).

• When you’re ready to cook, remove chicken from marinade (or add salt and pepper) and cook in a skillet over medium-high heat until browned on all sides and cooked through, about 4-5 minutes per side.  Once breasts have been flipped after the first 4-5 minutes, add sliced onions to cook down slightly.  When chicken is done, add 2 Tbsp teriyaki once chicken is done and coat in pan.

• Remove from pan to rest on a plate, making sure to scrape any leftover sauce out of pan and over chicken and onions.

• Prepare your salad: Toss shredded lettuce and asparagus ribbons (use a vegetable peeler to make ribbons like you would a carrot or zucchini) on a large platter (or individual plates) and sprinkle with the rest of the salt and pepper and all of the lemon juice.

• Slice chicken and place on top and drizzle with remaining teriyaki sauce.  Serve hot or cold.

 

MAIN 2: Chimichurri Shrimp with Fruit Salad

½ bunch cilantro, rinsed

½ bunch fresh basil

1 Lemon, zested and juiced

1-2 cloves garlic, minced

1 ½ tsp salt

1 pinch red pepper flakes

2 Tbsp water (or more as needed)

1-2 lbs shrimp

1 tsp salt and pepper

2 Tbsp olive oil, divided

2 Plantains, peeled and sliced into 1 inch rounds.

Fruit: blackberries,  apples,  Pineapple,  kiwi,  peaches,  plums, nectarines,  blueberries, (your choice, mix ‘em up!)

Tortilla chips

Process:

• Begin by making chimichurri: in a blender or food processor, combine the cilantro, basil, lemon zest, lemon juice, garlic, salt and red pepper flakes.  Add water as needed to thin in order to reach desired consistency.  Set aside.

• In a large skillet, heat over medium-high and add shrimp, half of oil plus salt and pepper.  Cook, stirring often, until firm, opaque and “bouncy”.

• Remove shrimp and add extra oil if needed.  Add plantains and cook until browned on all sides, about 7-10 minutes.  Add shrimp back to pan with plantains just to reheat for 1 minute or two, then serve with fruit salad (your choice of fruit, sliced and tossed).  Top shrimp with chimichurri sauce and serve with tortilla chips.

 

MAIN 3: Pork Loin or Boston Butt BBQ over broccoli slaw

1 pkg pork loins (2 per pack) or 1 whole Boston butt

2 tsp each salt and pepper, to taste

2 Tbsp olive oil

1 jar BBQ sauce, divided

½ Sweet onion, diced

1 Sweet potato, peeled and cubed

1 pkg pre-made broccoli slaw mixture

Juice and zest of 2 limes

½ tsp salt and pepper

Process:

• The meat choice is yours here based on price.  The boston butt may be more expensive, but it will make enough for leftovers for lunches and possibly into next week.  (I like to use leftover boston butt to make carnitas.)  This dinner is also a great candidate for crock pot cooking.

• Begin by browning meat: coat loin or butt in salt and pepper and add to a pan heated to medium-high heat with olive oil.

• Brown for 3-5 minutes on all sides and remove.  Place in crock pot, add half of bbq sauce and cook on low for 6-8 hours (overnight or during the day).  If not using a crock pot, preheat oven to 300 F and add pork to dutch oven (or ovenproof dish fitted with a lid), add half of bbq sauce, and cook for 3-4 hours.  For the last hour of cooking in both methods, add the onion and sweet potato.

• When ready to serve, toss broccoli slaw with salt, pepper and lime juice.  Place on a platter (or individual plates) and serve with pulled pork on top.  Drizzle remaining bbq sauce over and serve.

 

BONUS : Meal Deal: Lasagna

1 yellow onion, diced

1 package mushrooms

1 box lasagna noodles, cooked to al dente

1 jar tomato sauce

1 bag grated cheese

1 bag spinach, chopped

1 container ricotta

2 eggs

2 tsp garlic powder

2 tsp salt

1 Tbsp Italian herbs

1 box GF ancient grain pasta or GF lasagna noodles, if desired

Check the weekly ad for more info, or ask a friendly employee.  This is a great bonus dish for a make ahead meal when you know you have a busy night coming up!

Remember this one from last week?  It’s pretty self explanatory, but here are some guidelines:

Process:

• Begin by sauteeing mushrooms and onions in oil for five minutes to soften.

• Cook noodles to al dente in a large pot filled with salted boiling water.  Removed and toss gently with a bit of oil to prevent sticking.

• Preheat oven to 375 F.

• In a large bowl, combine spinach, ricotta, eggs, salt, garlic powder, Italian herbs, mushrooms and onions.

• Layer in between lasagna noodles, making sure to sprinkle mozzarella and pour sauce in between layers to keep everything from drying out.  Place everything in a medium-large casserole dish.

• Place in hot oven and bake until sauce and cheese are bubbling.  Ten minutes before serving, remove bread from packaging and bread to oven to heat through.

 

SIDE

SIDE 1: Cauliflower Wedge Salad with Crispy Shaved Brussels Sprouts and Orange Vinaigrette

1 whole cauliflower, cut into 4 equal wedges, core left intact

1 Tbsp olive oil

2 tsp salt and pepper

1 Tbsp herbes de Provence or Italian herb blend

1 pkg shaved Brussels sprouts

3 navel oranges, 2 peeled & sliced in circles and 1 squeezed for vinaigrette

1 Tbsp dijon mustard

1 Tbsp maple syrup or agave

1/4 cup apple cider vinegar

Salt and pepper as needed

½ cup walnuts, toasted

Process:

• Preheat oven to 375 F and place quartered cauliflower on a foil-lined pan.  Drizzle cauliflower with olive oil, salt, pepper, herbs and roast for 20-30 minutes, or until cooked but not super soft.  (You still want the cauliflower on the more raw, crunchy side.)

• Remove cauliflower from pan, add shaved Brussels sprouts and walnuts, toss in remaining oil in pan and return to the oven for 10 minutes to crisp up.

• While Brussels sprouts are cooking, make vinaigrette: combine orange juice, mustard, maple syrup or agave, and cider vinegar.  Taste and add salt and pepper accordingly.

• Serve cauliflower wedges on individual plates, sprinkle with shaved Brussels sprouts, walnuts and vinaigrette and add orange slices.

 

SOUP: Red Carrot Curry

1 Onion, roughly chopped

4 cloves garlic, roughly chopped

1 2-inch piece ginger, roughly chopped

2 Tbsp coconut oil

2 lbs carrots, trimmed and roughly chopped

2 Tbsp red curry paste

1 quart vegetable broth

1 tsp soy sauce (or more to taste)

1 can Coconut milk

½ bunch cilantro, to garnish

Process:

• In a soup pot, heat to medium and add onions, garlic, ginger and coconut oil.  Saute for 5 minutes.

• Add carrots, red curry paste and continue to cook for another 5 minutes.

• Add vegetable broth, soy sauce and bring to a boil, reduce to a simmer and cook until carrots are soft.

• Transfer carefully to a blender and puree until very smooth.

• Add the coconut milk, taste and adjust seasonings as necessary.

• Serve hot with cilantro leaves to garnish.

 

________________________________________________________________________

---

Mini Meal Plan

Harris Teeter

February 8th – 14th

Happy Valentine’s Day!

This list is based on Sale items for the week of February 8th – 14th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

________________________________________________________________________

Weekly Menu

Shopping List by Meal

Main 1: Valentine’s Day Lobster Roast with Shallot Butter over Boiled Butter Potatoes and Steamed Broccoli

1 shallot, minced

1 stick unsalted butter @ room temperature

1 lemon, juiced

½ bunch parsley

2 tsp salt

1 bag baby potatoes

1-2 crowns broccoli

2-4 Lobster Tails

Plenty of us love lobster but never cook with it due to the expense!  Take advantage of Harris Teeter’s Valentine’s deal and pick up some lobster today.  This simple yet elegant meal comes together quickly and will impress everyone at the table.  Use leftover lobster to top the store-bought bisque on sale this week for lunches.

Main 2: Milk-Braised Pork Loin with Crispy Green Beans & Cauliflower

1 pkg pork loin (there are typically two loins per package, although they look like one-use both)

1 Tbsp garlic powder

2 tsp salt and black pepper

1 yellow onion, sliced

4 cups milk

1 quart broth, to cover

1 pkg green beans, trimmed

1 head cauliflower, cored and sliced down the middle into four equal thick slices

4 Tbsp olive oil

1 tsp salt and garlic powder

1 pinch red pepper flakes

A French favorite, braising the pork in milk yields a soft, tender pork loin roast.  The garlic flavor is subtle and pairs nicely with the crispy roasted vegetables.

Main 3: Eggplant & Chickpea Curry

2 cups dried chickpeas, dried or canned, cooked

1 yellow onion, sliced into slivers

1 Tbsp fresh ginger, minced

2 cloves garlic, minced

1-2 Tbsp curry powder

1 eggplant, peeled and cubed

2 russet potatoes, peeled and cubed into 1-inch pieces

2 carrots, sliced thinly

2-4 cups stock or water

2 cups jasmine rice

A nice, simple vegetarian curry can be just perfect in the winter months.  This dish is great heated up for leftovers at lunchtime, too!  

Side 1: Roasted Maple Root Vegetables

2 sweet potatoes

1 sweet onion, sliced into slivers

1 bag mini carrots (multi-colored or regular)

1 cup frozen corn (or corn on the cob)

¼ cup maple syrup

1-2 tsp salt

1 lemon, juiced

Sweet and salty with a bit of tang, this side is perfect for everyone because it has a lot to offer and picky eaters can try new things or stick to what they know and like.

BONUS Side 2: Crispy Potato Wedges with Green Goddess Dressing

6 large russet or yukon gold potatoes

½ bunch cilantro

½ bunch parsley

2 cloves garlic

1 pint greek yogurt

1-2 tsp salt

1 pinch red pepper flakes

1 lemon, zested and juiced

This is the winning side at my house every time I make it!  Perhaps it’s the healthy version of fries (roasted potatoes) that I carefully bake until crisp on the outside and buttery on the inside but my guess is the real winner is what steals the show: homemade green goddess dressing.  Use the leftover dressing for salads or soups!

Soup: Creamy Cauliflower

2 Tbsp olive oil 4 cloves garlic, sliced

1 large yellow onion, chopped

1 large organic potato, peeled and quartered

4 stalks celery, chopped

2 organic carrots, chopped

1 head cauliflower, cut into florets

2 quarts water or vegetable stock

2 cups soy or nut milk, unsweetened & unflavored

3 tsp smoked sea salt

1 tsp garam masala (or curry)

1 tsp white pepper

garnish with almond cream, toasted pumpkin seeds & sunflower seeds

This soup was used at our Whole Foods demo over the summer and it was an incredible hit!  Everyone loved it and no one could even tell it was vegan.  Use water instead of nut milk of you need to or prefer it!

Breakfast:

Coffee

Half and half

Fresh fruit: blackberries, blueberries, cantaloupe, nectarines, mangos, grapefruit

Bagels (and cream cheese)

Eggs, Bacon, Sausage and Toast

Oats

Cereal: Alpen brand

Smoothies: spinach and acai packs

Lunch:

Salads: romaine, cucumbers, frozen vegetables

Ready Pack Bistro salads

Sandwiches: bread, Oscar Mayer lunch meat

Soups: Bisque (top with leftover lobster), Amy’s soups, Pacific Organic soups

Snacks:

Grapes, strawberries, sunkist smiles, pears, apples, tangelos

Craisins

Cheese (and crackers)

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Brown Sugar

Unsalted Butter

Olive Oil

Salt

Pepper

White Pepper

Red Pepper Flakes

Cooking Spray

Chili Powder

Curry Powder

Garam Masala (optional)

Sunflower Seeds (optional-for garnish of soup)

Pumpkin Seeds (optional-for garnish of soup)

Shopping List by Department

(full list here by department)

Meat – Fresh   

1  pkg Smithfield Whole Boneless Pork Loin  $1.59 lb   or Bone-In Pork Loin *Pay attention here, some of the loins are huge!  You can always slice them up and portion them for use later in the month, but just an FYI.

Seafood

2-4  North Atlantic Lobster Tails  $5.99

Produce

1  Red Seedless Grapes  $1.49 lb   *Snack

1  Sunkist Smiles  $2.99   *Snack

1  Strawberries  2/$5   *Snack

1  Baby Peeled Mini Carrots  2/$3   or 1  Organic Petite Carrots  2/$3   or 1  Organic Rainbow Carrots  2/$4

1  Anjou Pears  $1.49 lb   *Snack

1  Bosc or Red Pears  $1.79 lb   *Snack

1  Blackberries  2/$5   *Breakfast

1  Blueberries  $2.99   *Breakfast

1  Cantaloupe  2/$6  *Breakfast

1  Cooked Baby Beets  $2.79 *Lunch

2  bags Curly Spinach  2/$5

1  bag French Green Beans  $4.29   or 1  Ready Veggies Green Snap Beans  2/$6

1  bunch Fresh Italian Parsley  $1.79

1  bunch cilantro

3  Fresh Lemons

2  Fresh Broccoli Crowns  99¢ lb

1  Gala Apples  99¢ lb   *Snack

1  Green Kiwi Fruit  4/$1   *Snack

1  Lady Alice Apples  $2.29 lb   *Snack

1  Minneola Tangelos  $3.79   *Snack

1  Organic Bunch Carrots  $1.49

1  Organic Bunch Celery  2/$4

1  Organic Green Onions  79¢

1  Organic Red or Gold Delicious Apples  $1.69 lb

5 lb  Organic Russet Baking Potatoes  99¢ lb

1  Purple Eggplant  99¢ lb

1  Plums, Nectarines or Peaches  $2.49 lb   *Snack

1  Ready Pac Bistro Salads  $3.49   *Lunch

1  Red Grapefruit  10/$10   *Breakfast

1  Romaine Hearts  2/$5   *Lunch

1  Seedless Navel Oranges  5/$3   *Snack

2  Sweet Corn  $1.99  or 1 bag frozen corn

1  Select Cucumbers  2/$1   *Lunch

1  Sweet Mangos  10/$10   *Breakfast

1  Sweet Onion  $1.49 lb

2 lb Yellow Onions  50¢ lb

2  White Cauliflower  $3.49

1 bag peeled shallots

1 hand ginger

2 sweet potatoes

1 bag peeled garlic

Dairy

1  Horizon Half & Half  $2.69   *Breakfast

1  Dairy Pure Milk  $3.99

1  Harris Teeter Organics Soymilk-Unflavored and Unsweetened  2/$5  *For Vegan Cauliflower Soup

1  Harris Teeter Butter  2/$6

1  Nellie’s Free Range Eggs  $2.99

1  HT Traders Cracker Cuts  2/$7   *Snack

1  Stonyfield Greek Single Serve Cups  4/$5

Bakery & Baked Goods   

1  Bagels  Buy 1, Get 1 Free or 1  Bulk Bagels  Buy 1, Get 1 Free   *Breakfast

1  La Brea Toasted Sunflower Honey Loaf  $3.99   *Lunch

1  Martin’s Big Marty Roll or Hoagie  $2.59   *Lunch

1  Pepperidge Farm Farmhouse Breads  2/$5   *Lunch

Meat – Packaged   

1  Harris Teeter Sausage Links & Patties  Buy 1, Get 1 Free   *Breakfast

1  Hormel Black Label Bacon  Buy 1, Get 1 Free   *Breakfast

1  Oscar Mayer Delifresh Turkey or Ham  3/$10   *Lunch

Grocery

1  Bar Harbor Bisque or Chowder  Buy 1, Get 1 Free   *Lunch

1  Craisins  Buy 1, Get 1 Free   *Snack

1  Alpen Cereal  $4.99   *Breakfast

1  Barbara’s Puffin Cereal  $4.79   *Breakfast

1  Annie’s Organic Soup  2/$5   *Lunch

1  Bob’s Red Mill Organic Rolled Oats  $4.99   *Breakfast

1  Folgers Classic Coffee  $6.99   *Breakfast

2-3  Harris Teeter Organics Chicken/Vegetable Broth  3/$5

1  Harris Teeter Organics Dry Beans (Chickpeas) $2.39   or 2  Harris Teeter canned chickpeas

1  Harris Teeter Cooking Sprays  2/$3   *Staple, as needed

1  HT Traders Jasmine Rice  $4.99

1  Pacific Organic Soups  2/$6   *Lunch

3 cups almonds

Frozen

1  Sambazon Acai Packs  Buy 1, Get 1 Free   *Breakfast Smoothie

1  Birds Eye Steamfresh Vegetables (corn)  5/$5   *If not using fresh corn cobs

1  Harris Teeter Peaches, Blueberries or Blackberries  2/$6   *Breakfast Smoothie

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Valentine’s Day Lobster Roast with Shallot Butter over Roasted Butter Potatoes and Broccoli

1 shallot, minced

1 stick unsalted butter @ room temperature

1 lemon, juiced

½ bunch parsley, chopped finely

2 tsp salt, divided

1 bag baby potatoes

1-2 crowns broccoli

1 Tbsp olive oil

2-4 Lobster Tails

Process:

• Begin by making the shallot compound butter: when butter is at room temperature, mix it in a bowl using a spatula with the shallot, lemon juice, parsley and half the salt.

• Preheat oven to 375 F and place potatoes and broccoli on a foil-lined baking sheet.

• Drizzle olive oil over vegetables, toss to coat and sprinkle with remaining salt.

• Roast until crisp but not burned, about 25 minutes.  During the last 10-15 minutes of cooking, remove the pan briefly, add the lobster tails flesh-side up and top tails with 1 tsp each of the compound butter.

• Adjust heat of oven to a low broil and broil lobster and vegetables for 10 minutes, or until done.  Keep an eye on the vegetables and make sure they don’t burn!  Keeping your pan on the lowest rack of the oven will help with this.

• When lobster and vegetables are done, remove from the oven and add another patty of compound butter.  Serve hot!

Main 2: Milk-Braised Pork Loin with Crispy Green Beans & Cauliflower

1 pkg pork loin (there are typically two loins per package, although they look like one-use both)

1 Tbsp garlic powder

2 tsp salt and black pepper

1 yellow onion, sliced

2 sprigs rosemary

4 cups milk

1 quart broth, to cover

1 pkg green beans, trimmed

1 head cauliflower, cored and sliced down the middle into four equal thick slices

4 Tbsp olive oil

1 tsp salt and garlic powder

1 pinch red pepper flakes

Process:

• Preheat oven to 350 F.

• Coat pork loin with the salt and pepper and sear in a medium-high heated skillet with oil for 4 minutes on each side to brown and seal in juices.

• Transfer to a deep roasting pan, add onion, rosemary, milk and water to cover.  Cook for 45 minutes to 1 hour or until pork registers 160 degrees and the milk is simmering.

• Thirty minutes before serving, prepare the vegetables by arranging the cauliflower on a foil-lined baking sheet.  Drizzle with oil and cover with salt, garlic powder and red pepper flakes.

• Roast until crispy and slightly browned on the edges, adding the green beans 10 minutes before serving so that they have a chance to warm and soften but not overcook.  Make sure to toss them in the oil and spices so that they can pick up those delicious flavors.

• Serve 1-inch slices of pork surrounded by the vegetables.

Main 3: Eggplant & Chickpea Curry

2 cups dried chickpeas, dried or 2 cans chickpeas, cooked

2 cups jasmine rice

1 yellow onion, sliced into slivers

1 Tbsp fresh ginger, minced

2 cloves garlic, minced

1-2 tsp salt

1-2 Tbsp curry powder

1 eggplant, peeled and cubed

2 russet potatoes, peeled and cubed into 1-inch pieces

2 carrots, sliced thinly

2-4 cups stock or water

Process:

1. 1. Rinse dried chickpeas, if using, and place in an oven proof soup pot or dutch oven with a matching lid.  Add water to cover beans by 2 inches and bring to a boil.  DO NOT ADD SALT.
   2. Once water is boiling, set a timer for 15 minutes and preheat your oven to 250 F.
   3. Remove beans after 15 minutes, place the lid on the pot and transfer to the oven.  Set a timer for 60 minutes.  Remember, do not add salt until after beans are done cooking.  *This can be done overnight in a slow cooker or in an Instant Pot.
   4. Once beans are cooked and softened, but still retain their shape, begin the rest of the recipe.  If you are using canned beans, start here.  
   5. Begin by making rice in slow cooker or even in advance.
   6. In a large skillet, add oil and adjust heat to medium-high.  Add onion, ginger, garlic, salt and curry powder.
   7. Saute for five minutes, then add eggplant.  Allow to sit for five minutes before attempting to move or else the eggplant might stick.
   8. Add the potatoes, carrots, chickpeas, water and cover.  Cook until potatoes are cooked through.  Remove lid to cook down curry liquid if desired and serve over rice.

• Taste and adjust seasonings before serving.  If you’d like more curry powder, it can be added now.

Side 1: Roasted Maple Root Vegetables

2 sweet potatoes, peeled and sliced into wedges

2 Tbsp olive oil

1 sweet onion, sliced into slivers

1 bag mini carrots (multi-colored or regular)

1 cup frozen corn (or corn on the cob)

¼ cup maple syrup

1-2 tsp salt, divided

1 lemon, juiced

Process:

1. Preheat oven to 375 F.
2. On a foil-lined baking sheet, add sweet potatoes and toss in oil.  Sprinkle with salt and place in the oven.  Roast for 20 minutes or until softened and beginning to brown.
3. Remove the pan at this time and add the sweet onion, carrots, frozen corn or corn on the cob and sprinkle everything with more salt.  Roast for 10 more minutes.
4. Add maple syrup to everything and roast 10 minutes more.
5. Remove from the oven, toss everything to coat evenly and distribute flavors and squeeze lemon juice on just before serving.

BONUS Side 2: Crispy Potato Wedges with Green Goddess Dressing

6 large organic russet potatoes, sliced into wedges

4 Tbsp olive oil

1 Tbsp chunky salt

½ bunch cilantro, washed

½ bunch parsley, washed

2 cloves garlic

1 pint greek yogurt

1-2 tsp salt

1 pinch red pepper flakes

1 lemon, zested and juiced

Process:

• Preheat oven to 425 F.

• Slice potatoes, toss in olive oil on a foil-lined baking sheet and sprinkle with chunky salt.  Make sure to place all wedges cut-side down to maximize your crisp-factor!

• Bake wedges until golden brown and crispy all around.  Depending on your oven, you may want to flip them halfway through cooking.  Cooking times vary, but set a timer for 30 minutes and then check on them every 15 minutes after.

• While potatoes are baking, make the green goddess:

• In a blender combine cilantro, parsley, garlic, greek yogurt, salt, red pepper flakes and lemon juice.  Taste, adjust seasonings and add milk, buttermilk or water to thin if desired.

• Serve green goddess in a small bowl in the center of a large plate surrounded by salty+crispy potato wedges.

Soup: Creamy Cauliflower

2 Tbsp olive oil

4 cloves garlic, sliced

1 large yellow onion, chopped

1 large organic potato, peeled and quartered

4 stalks celery, chopped

2 organic carrots, chopped

1 head cauliflower, cut into florets

2 quarts water

2 cups soy milk, unsweetened & unflavored

3 tsp smoked sea salt

1 tsp garam masala (or curry)

1 tsp white pepper

garnish with almond cream, toasted pumpkin seeds & sunflower seeds

almond cream recipe: take 1 1/2 cups almonds and combine in a blender with 1 cup unsweetened and unflavored soy milk and 1/2 tsp smoked sea salt. Puree to desired consistency and add more liquid if necessary.

Process:

• In a large soup pot cook garlic and onion in olive oil for five minutes.

• Add potatoes, celery, carrots and cauliflower.  Pour in water and bring to a boil, reduce to a simmer for 20 minutes.

• Puree all ingredients in a blender and add the soy milk (or just more water if needed), sea salt, garam masala and white pepper.  Taste and adjust seasonings.

• Serve garnished with almond cream, toasted pumpkin seeds and sunflower seeds.

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