Past Kroger Mini Meal Plans

Mini Meal Plan

Kroger

September 13 – September 19

Plan by Cindy Pryor

viecindyp@gmail.com

This list is based on Sale items for the week of September 13 – September 19, 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 Meal Plan

(Shopping List by Meal)

MAINS

Main 1: “Dirty” Shrimp & Rice

1 cup long grain rice

½ cup onion, minced

¼ cup green bell pepper

2 cloves garlic, minced

2 Tbsp. olive oil

2 tsp. Cajun seasoning

¼ tsp. cayenne pepper

1 lb. shrimp, peeled and tails off S

To taste salt and pepper

1 can fire-roasted tomatoes

1 can kidney beans

For serving parsley, finely chopped

A little bit of spice with shrimp is such a wonderful combination! We have made this before so, it might fun this week to play with your spice palette and make adjustments based on your preferences.

Main 2: Black Bean and Avocado Tacos with Cilantro Rice

1 cup jasmine rice

3 Tbsp. cilantro, chopped

2 Tbsp. Olive Oil

1 cup frozen corn

1 each red bell pepper, seeded and chopped

1 each jalapeno, seeded and chopped

1 15 oz. can black beans, drained and rinsed

1 tsp. cumin

4-6 each flour tortillas S or corn tortillas

2 each avocados, peeled and sliced

2 each limes, quartered

Optional Toppings:

½ cup grated cotija cheese

½ cup salsa

¼ cup sour cream

We do have tortillas on sale this week so, tacos seemed like a great idea! As much as I love a taco with carnitas or some amazing smoked meat in it, vegetarian tacos are starting to win over my heart. There is something speacial about the texture here that is hearty and yummy!

Main 3: Almond Crusted Salmon with Roasted Sweet Potatoes

1 each sweet potato, peeled and cubed

1Tbsp. olive oil

1 tsp. cumin

½ tsp. salt

¼ tsp. pepper

1 Tbsp. olive oil

1 lb. Atlantic salmon fillets S

1 Tbsp. Dijon mustard

1 Tbsp. honey

¼ cup breadcrumbs

½ cup almonds, toasted

1 Tbsp. lemon rind

The balance of the almond crust and the roasted sweet potatoes is amazing in this dish! You can use these ingredients and directions to roast sweet potatoes any time and even add Brussels sprouts.

SIDES

Side 1: Spinach and Pear Salad

3-4 oz. almonds, toasted (use extra that was not used on fish)

¼ cup olive oil

¼ cup balsamic vinegar

To taste salt and pepper

1 bag baby spinach S

2 each green Bartlett pears, stem and seeds removed, quartered S

This salad is a great way to use the rest of our almonds and include the yummy pears that are on sale this week! Easy to make and easy to enjoy!

BONUS Side 2: Sautéed Carrots

1 bag carrots, cut in round slices

2 Tbsp. unsalted butter

1 tsp. fresh rosemary, chopped

1 tsp. lemon peel, grated

To taste salt and pepper

Even though carrots are not on sale this week, here is an inexpensive and easy dish that goes well with many of our mains this week.

Soup: Roasted Cauliflower Soup

1 head cauliflower, cut into florets S

2 tsp. olive oil

1 tsp. salt

1 tsp. pepper

2 each shallots, peeled and quartered

1 Tbsp. olive oil

3 cloves garlic, minced

4 cups low-sodium chicken broth

To taste salt and pepper

This simple soup will be a great pairing this week or fill us up for lunch. If you are the spicy type, try adding in a little bit of hot sauce or sriracha to liven things up.

Breakfast:

1 12 ct. large eggs

1 package Oscar Mayer bacon S

Bacon and eggs can be a great morning choice this week. Use some leftover tortillas as well as extra taco filling to make breakfast tacos or quesadillas.

4-5 containers yogurt

1 container berries

The classic breakfast of course is yogurt with berries. Although neither are on sale this week, it is reasonably inexpensive. Try using frozen berries as berries go out of season.

Lunch:

1 loaf private selection bread S

1 package Oscar Mayer lunch meat S

Sandwiches are always a quick and easy lunch, especially if you have to take lunch with you. You can also use leftover London broil to make sandwiches this week.
Leftovers should be available for your lunches this week as well and the spinach and pear salad, the orzo or your soup would be great too!

Snacks:

1 bag red, white or black seedless grapes S

3-4 nectarines S

1 box Clif or Luna bar multipacks S

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Pantry Staples

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

Long Grain Rice

Olive Oil

Cajun Seasoning

Cayenne Pepper

Salt

Pepper

Jasmine Rice

Cumin

Dijon Mustard

Honey

Breadcrumbs

Balsamic Vinegar

Unsalted Butter

Shopping List by Department

(full list here by department)

Produce

1 each yellow onion

1 each green bell pepper

1 head garlic

1 bunch parsley

1 bunch cilantro

1 each red bell pepper

1 each jalapeno

2 each avocados

2 each limes

1 each sweet potato

1 each lemon

1 bag Dole Salad Blends baby spinach S

2 each Bartlett pears S

1 bag carrots

1 package fresh rosemary

1 package mint

1 head cauliflower S

2 each shallots

1 container berries (your choice) *Breakfast

1 bag red, white, or black seedless grapes S *Snacks

3-4 each nectarines S *Snacks

Meat/Protein

1 lb. colossal shrimp S

1 lb. Atlantic salmon S

1 package Oscar Mayer bacon S *Breakfast

1 package Oscar Mayer lunch meat S *Lunch

Dairy/Eggs

½ cup grated cotija cheese *Optional for tacos

¼ cup sour cream *Optional for tacos

1 12 ct. Eggs (if out at home) *Breakfast

4-5 containers yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 package Mission organic tortillas S

1 bag almonds, toasted and unsalted if possible (or raw and toast your own)

1 loaf Private Selection whole wheat bread S *Lunch

Canned Goods & Non-Perishables

1 15 oz. can black beans

¼ cup salsa *Optional for tacos

1 large 32 oz. low-sodium chicken broth

1 can fire-roasted tomatoes

1 can kidney beans

1 box Clif or Luna bars multipack S *Snacks

Frozen Items

1 bag frozen corn

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Weekly Meal Plan Recipes

MAINS

Main 1: “Dirty” Shrimp and Rice

1 cup long grain rice

½ cup onion, minced

¼ cup green bell pepper

2 cloves garlic, minced

2 Tbsp. olive oil

2 tsp. Cajun seasoning

¼ tsp. cayenne pepper

1 can fire-roasted tomatoes

1 can kidney beans, drained and rinsed

1 lb. shrimp, peeled and tails off S

To taste salt and pepper

For serving parsley, finely chopped

Process:

Make 1 cup of rice according to package instructions, add the kidney beans in before cooking.
In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes.
Add the olive oil, Cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.
Add the fire-roasted tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.
Serve over rice and top with parsley.

Main 2: Black Bean and Avocado Tacos with Cilantro Rice

1 cup jasmine rice

3 Tbsp. cilantro, chopped

2 Tbsp. Olive Oil

1 cup frozen corn

1 each red bell pepper, seeded and chopped

1 each jalapeno, seeded and chopped

1 15 oz. can black beans, drained and rinsed

1 tsp. cumin

4-6 each flour tortillas S or corn tortillas

2 each avocados, peeled and sliced

2 each limes, quartered

Optional Toppings:

½ cup grated cotija cheese

½ cup salsa

¼ cup sour cream

Process:

Cook rice according to package instructions. Once fully cooked, gently stir in cilantro.
Heat oil in a pan over medium heat. Add red pepper and cook for 2-3 minutes. Add the corn and jalapeno and continue cooking for about 5 minutes. Add the black beans and lower the heat. Add cumin and cover. Cook like this for 3-4 minutes.
While mixture is covered and cooking, turn on oven to 350 F and place tortillas inside on rack. Warm for 3-4 minutes on each side. If using corn, they tend to dry out. To prevent this, wrap the tortillas in a slightly damp paper towel and then wrap in foil. Place in oven as directed above for flour tortillas.
Place tortillas out on plates. In each tortilla put a scoop of mixture and then top with avocado and a few squirts of lime juice. Add any desired toppings and serve with cilantro rice. You can also include the cilantro rice in the taco if you prefer.

Main 3: Almond Crusted Salmon with Sweet Potatoes

1 each sweet potato, peeled and cubed

1Tbsp. olive oil

1 tsp. cumin

½ tsp. salt

¼ tsp. pepper

1 Tbsp. olive oil

1 lb. Atlantic salmon fillets S

1 Tbsp. Dijon mustard

1 Tbsp. honey

¼ cup breadcrumbs

½ cup almonds, toasted

1 Tbsp. lemon rind

Process:

Preheat oven to 400 F. Mix cubed sweet potato, olive oil, cumin, salt and pepper in a bowl and combine thoroughly. Pour on a foil lined baking sheet and bake for 40 minutes, until potatoes are tender.
Use the other 1 Tbsp. of oil to grease another baking sheet/pan. Place the salmon, skin side down, on the baking sheet.
Combine the Dijon and honey then spread on salmon.
Set fish aside and in a food processor combine the breadcrumbs, almonds and lemon rind. Process until well combined.
Spread mixture on fish and gently press into fish.
Bake fish in oven until walnut crust is browned and fish is flaky, 12-15 minutes.
Serve with roasted sweet potatoes.

SIDES

Side 1: Spinach and Pear Salad

3-4 oz. almonds, toasted (use extra that was not used on fish)

¼ cup olive oil

¼ cup balsamic Vinegar

To taste salt and pepper

1 bag baby spinach S

2 each green Bartlett pears, stem and seeds removed, quartered S

Process:

Heat a small pan over medium high heat and add pistachios. Cook until lightly toasted.
Make dressing by combining olive oil, balsamic vinegar, salt and pepper in a bowl. Cover and refrigerate. Make sure not to keep in the fridge too long or else the olive oil will coagulate. If this happens, place dressing in a jar and submerge in hot water to liquify the oil again.
In another bowl, place spinach, pear quarters and toasted almonds. Cover and refrigerate.
To serve, place desired amount of salad in a bowl and then add desired amount of dressing. Store the salad and dressing separately during the week so that the salad does not become soggy.
Also, make sure to cut the pears each night as needed, otherwise the pears will oxidize and turn brown.

BONUS Side 2: Sautéed Carrots

1 bag carrots, cut in round slices

2 Tbsp. unsalted butter

1 tsp. Fresh rosemary, leaves removed and chopped

1 tsp. lemon peel, grated

To taste salt and pepper

Process:

Bring a pot of salted water to a boil and add carrots. Cook until tender but still bright orange, about 7 minutes.
Melt butter in a skillet over medium heat. Add rosemary, lemon peel and carrots. Mix well to coat.
Season to taste with salt and pepper.

Soup: Roasted Cauliflower Soup

1 head cauliflower, cut into florets S

2 tsp. olive oil

1 tsp. salt

1 tsp. pepper

2 each shallots, peeled and quartered

1 Tbsp. olive oil

3 cloves garlic, minced

4 cups low-sodium chicken broth

To taste salt and pepper

Process:

Preheat oven to 450 F.
Place cauliflower florets in a bowl. Drizzle with olive oil, salt and pepper. Mix to coat cauliflower. Move cauliflower to a baking sheet and also place shallots on baking sheet. Cook for about 25 minutes, until the edges of the cauliflower are browned and it is tender. Be sure to move cauliflower and shallots around once during cooking.
Heat olive oil in a large pot and add garlic sauteing until fragrant and tender. Add cauliflower and shallots to pot.
Add in chicken broth, salt and pepper and simmer for about 20 minutes.
Removed soup from pot in batches transferring to a blender. Blend each batch until smooth then return to the pot until all of the soup is smooth.
Season to taste with salt and pepper.

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Mini Meal Plan

Kroger

September 6 – September 12

By Cindy Pryor

viecindyp@gmail.com

This list is based on Sale items for the week of September 6 – September 12, 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!

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: Veggie and Bean Quesadilla

1 Tbsp. olive oil

1 large onion, chopped

1 each yellow bell pepper, seeded and chopped S

3 cloves garlic, chopped

1 container baby bella mushrooms

2 cups frozen corn

1 can black beans

2 tsp. cumin

6 Tbsp. salsa

To taste salt and pepper

4 each flour tortillas

2 cups monterrey jack shredded cheese S

Optional Toppings:

2 Tbsp. sour cream

1 cup guacamole

Last night I had an amazing quesadilla from one of the local food trucks and decided to put one on our plan this week. This is a favorite dish of mine as the mushrooms really bring a delicious flavor to the mix. Choose your pepper color based on your preference!

Main 2: Brats, Butternut Squash and Apple Bake

1 package brats or Italian Sausage (if preferred)

1 medium butternut squash, peeled and cut into cubes S

2 medium apples, cored and cut

2 Tbsp. olive oil

1 tsp. sage, chopped

1 tsp. rosemary, chopped

1 tsp. basil, chopped

1 tsp. salt

1 tsp. pepper

Nothing says fall like butternut squash being in store and on sale! Since football has started too, why not combine brats and butternut squash for the perfect line up?

Main 3: Fish Tacos with Cabbage Slaw

1 lb. tilapia fillets S

2 tsp. each salt and pepper, divided 1 tsp. each

4 Tbsp. olive oil, divided 2 Tbsp. each

2 Tbsp. cayenne pepper (Optional)

1 bag shredded red cabbage

1 each lime, juiced

4 each corn or flour tortillas

Optional Toppings:

2 Tbsp. sour cream

1 cup guacamole

Since we are buying tortillas this week for our quesadillas it seemed like an easy idea to make some tacos so that we can use all of the tortillas. Feel free to add other taco toppings of your choice!

SIDES

Side 1: Orzo with Kale

1 box orzo

1 lb. kale, stems removed and roughly chopped

1 each lemon, juiced

2 cloves garlic, minced

Orzo is a great side that you can pair with so many things. This week, as there is not a large amount of vegetables on sale, we can make this yummy side which is easy and very inexpensive.

BONUS Side Bell Pepper Salad with Onion

2 Tbsp. olive oil

4 cloves garlic, minced

2 each red bell peppers, seeded and sliced S

2 each yellow bell peppers, seeded and sliced S

2 each orange bell pepper, seeded and sliced S

1 each red onion, chopped

2 Tbsp. dill

1 each lemon, juiced

To Taste salt and pepper

You will see many dishes that use bell peppers this week since they are on sale. I love bell peppers, but do find them to sometimes be pricey when on a budget.

Soup: Vegetable Soup

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

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

Vegetable soup rounds out our ready for fall meal plan this week. This is still light enough for the weather, but hearty enough to make you happy!

Breakfast:

1 18. Ct. eggs (if none at home) S

1 package bacon S

Bacon and eggs is always the breakfast go to if you want something more filling. Try using some leftover cheese and tortillas to make breakfast tacos or burritos.

3-4 containers yogurt

1 container berries S (strawberries, blackberries, raspberries) S

Yogurt and berries are always a breakfast option! Although there really isn’t a yogurt sale this week, it is still budget friendly.

Lunch:

1 container Simple Truth Organic salads S

1 each English cucumber

1 pint cherry tomatoes

Make a salad using the ingredients above and you can even add in some leftover red cabbage. Think about topping your salad with leftover tilapia.
There should be lots of great leftovers this week as well as a wonderful soup for lunch

Snacks:

1 bag red, white or black seedless grapes S

3-4 each peaches or pears S

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Pantry Staples

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

olive oil

salt

pepper

vegetable oil

brown sugar

cumin

paprika

Dijon mustard

cayenne pepper (optional)

Shopping List by Department

(full list here by department)

Produce

2 each red pepper S

2 each yellow pepper S

2 each orange pepper S

3 heads garlic

3 each yellow onion (can buy a bag)

8 oz. package baby bella mushrooms

1 container guacamole *Optional for quesadillas and tacos

2 each lemon

1 each red onion

1 bunch kale

2 each apples

1 package dill

3-4 each nectarines or plums *Lunch

1 medium butternut squash S

1 package sage

1 package rosemary

1 package basil

1 bag shredded red cabbage

1 each lime

1 container Simple Truth Organic Salads S *Lunch

1 each English cucumber S *Lunch

1 pint cherry tomatoes *Lunch

1 bag red, white or black seedless grapes S *Snacks

3-4 each peaches or pears S *Snacks

Meat/Protein

1 lb. tilapia fillets S

1 package Kroger brats S

1 package Kroger or Private Selection bacon *Breakfast

Dairy/Eggs

1 bag Kroger shredded monterrey jack S

1 container sour cream *Optional for quesadillas and tacos

3-4 containers yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 package flour or corn tortillas

1 box orzo

Canned Goods & Non-Perishables

1 can black beans

1 jar salsa

1 32 oz. container vegetable broth

1 can diced tomatoes (fire-roasted are great)

1 jar peanut butter S *Lunch

Frozen Items

1 bag frozen corn

1 large bag frozen mixed vegetables

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Weekly Meal Plan Recipes

MAINS

Main 1: Veggie and Bean Quesadilla

1 Tbsp. olive oil

1 large onion, chopped

1 each yellow bell pepper, seeded and chopped S

3 cloves garlic, chopped

1 container baby bella Mushrooms

2 cups frozen corn

1 can black beans

2 tsp. cumin

6 Tbsp. salsa

To taste salt and pepper

4 each flour tortillas

2 cups monterrey jack shredded cheese S

Optional Toppings:

2 Tbsp. sour cream

1 cup guacamole

Process:

Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.
Add garlic, mushrooms, cumin and saute until peppers are tender.
Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.
Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.
Serve with desired toppings.

Main 2: Brats, Butternut Squash and Apple Bake

1 package brats or italian Sausage (if preferred)

1 medium butternut squash, peeled and cut into cubes S

2 medium apples, cored and cut

2 Tbsp. olive oil

1 tsp. sage, chopped

1 tsp. rosemary, chopped

1 tsp. basil, chopped

1 tsp. salt

1 tsp. pepper

Process:

Preheat oven to 400 F.
Combine all ingredients in a large baking dish and then toss to mix.
Cook for 40 minutes, stopping to stir at 20 minutes.

Main 3: Fish Tacos with Cabbage Slaw

1 lb. tilapia fillets S

2 tsp. each salt and pepper, divided 1 tsp. each

4 Tbsp. olive oil, divided 2 Tbsp. each

2 Tbsp. cayenne pepper (Optional)

1 bag shredded red cabbage

1 each lime, Juiced

4 each corn or flour tortillas

Optional Toppings:

2 Tbsp. sour cream

1 cup guacamole

Process:

- Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.
- In a bowl, combine 1 tsp. each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.
- Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness from flaky to charred.
- In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.
- While fish is finishing, place tortillas in a warm oven for about 3 minutes Per side to warm.

Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.

SIDES

Side 1: Orzo with Kale

1 box orzo

1 lb. kale, stems removed and roughly chopped

1 each lemon, juiced

2 cloves garlic, minced

Process:

Bring a large pot of salted water to boil. Stir in orzo and cook until al dente then drain.
Return pasta to pot and place on medium-high heat. Add olive oil, kale and lemon juice. Cook stirring until the greens wilt. Season to taste with salt and pepper.

BONUS Side Bell Pepper Salad with Onion

2 Tbsp. olive oil

4 cloves garlic, minced

2 each red bell peppers, seeded and sliced S

2 each yellow bell peppers, seeded and sliced S

2 each orange bell pepper, seeded and sliced S

1 each red onion, chopped

2 Tbsp. dill

1 each lemon, juiced

To Taste salt and pepper

Process:

Heat olive oil in a pan on medium-high heat. Saute garlic and cumin for 1 minute.
Add sliced peppers and onion then cook until warm.
Add lemon juice and dill then toss. Add salt and pepper to taste.

Soup: Vegetable Soup

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

1 can diced tomatoes (fire roasted would be great here)

Process:

In a large pot, heat the oil over medium-high heat. Add the onion, garlic, vegetables, salt and pepper. Cook for 5 minutes stirring.
Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
Simmer until vegetables are tender.

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Mini Meal Plan

Kroger

August 30 – September 5

This list is based on Sale items for the week of August 30 – September 5, 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!

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: Mushroom and Asparagus Pasta

8 oz. cavatappi (or your favorite pasta shape)

2 Tbsp. olive oil

2 medium onions, thinly sliced S

5 cloves garlic, thinly sliced

1 5-6 oz. container baby bella mushrooms S

1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces

1 Tbsp. lemon zest

2 Tbsp. lemon juice

1 Tbsp. unsalted butter

To taste salt and pepper

⅓ cup grated parmesan (Optional)

Here is a tasty vegetarian pasta dish for this week. I am a lover of mushrooms and especially with pasta. I chose to use a twisty pasta (cavatappi) this week, but feel free to pick your favorite to use!

Main 2: London Broil with Sautéed Carrots

1 Tbsp. chili powder

1 Tbsp. dried thyme

1 Tbsp. ancho chili powder

To taste salt and pepper

1 each boneless london broil S

1 bag frozen carrots

2 Tbsp. unsalted butter

1 tsp. dill, chopped

1 tsp. lemon zest

To taste salt and pepper

It’s been awhile since London broil has been on sale! We are using a simple, but delicious seasoning on our London broil this week. This is actually a basic seasoning that I tend to use on red meat. Any London broil leftovers could go on the top of some kale salad this week for a scrumptious lunch!

Main 3 Sautéed Shrimp & Sweet Peppers

1 lb. shrimp, peeled and tails off S
1 Tbsp. olive oil
3 cloves garlic, minced
1 jar sweet peppers, cut in slices
1 tsp. salt
1 tsp. pepper
1 Tbsp. cayenne pepper
¼ cup lime juice

Packed with flavor yet with a clean and light feel, this dish will be one of your favorites! I like to use the sweet peppers here and you could always add in some other types to change up the flavor profile a bit.

SIDES

Side 1: Chickpea Salad

2 cans chickpeas, drained and rinsed

1 each red onion, chopped S

3 stalks celery, chopped

To taste salt and pepper

3 Tbsp. olive oil

2 Tbsp. apple cider vinegar

Sometimes I forget how versatile chickpeas can be whether heated or cold. The chickpeas provide this salad with a fullness and a great texture to accompany simple ingredients.

BONUS Side Vegetable Medley with Quinoa

2 cups quinoa

2 Tbsp. unsalted butter

1 bag frozen carrots

1bag frozen peas

1 bag frozen green beans

1 bag frozen sweet corn

To taste salt and pepper

Who wants veggies? Another great way to incorporate more veggies that saves time is to use frozen veggies. Many times these are also a cheaper alternative when working with a tight budget.

Soup: Vegetarian Bean Soup

1 Tbsp. olive oil

1 each yellow onion, chopped S

2 each leeks, chopped

3 each carrots, peeled and chopped

4 cloves garlic, chopped

2 Tbsp. chili powder

1 Tbsp. cumin

1 tsp. pepper

4 cups vegetable broth

2 cans white beans

2 cans kidney beans

1 bag frozen corn

1 can crushed tomatoes

This week there is not a lot of produce on sale. With that in mind, I chose to make this soup and many of our sides not only because they work well taste-wise with our mains, but also because they are examples of tasty, healthy food that is inexpensive and great to make when sales are limited.

Breakfast:

1 12 ct. Eggs (if out at home)

1 package Oscar Mayer Bacon S (if out at home)

As always suggested, bacon and eggs are a fun and tasty breakfast even better when you do your bacon in the oven!

4-5 each Fage or Chobani yogurt S

1 container strawberries

Both of these classic breakfast items are on sale this week!

Lunch:

1 package lunch meat

1 loaf Kroger whole wheat bread S

3-4 gala apples S

A lunch time sandwich and an apple could be great this week.
With the mains and sides that we are making this week, lunch leftovers and combos of those should also be in abundance.

Snacks:

1 bag mandarins S

3-4 each southern yellow peaches S

1 bag red, white, or black seedless grapes S

______________________________________________________

Pantry Staples

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

paprika

pepper

salt

vegetable oil

unsalted butter

brown sugar

olive oil

grated parmesan

chili powder

dried thyme

ancho chili powder

soy sauce

rice vinegar

honey

brown rice

cayenne pepper

apple cider vinegar

cumin

Shopping List by Department

(full list here by department)

Produce

4 heads garlic

3 each lemons

2 each red onions S

1 5-6 oz. container Simple Truth Organic baby bella mushrooms S

1 lb. asparagus

1 package dill

1 each lime

3 stalks celery

1 each yellow onion S

2 each leeks

3 each carrots

1 container strawberries S *Breakfast

3-4 each Gala apples S *Lunch

1 bag mandarins S *Snacks

3-4 each southern yellow peaches S *Snacks

1 bag red, white, or black seedless grapes S *Snacks

Meat/Protein

1 each boneless London broil S

1 lb. extra large shrimp S

1 package Oscar Mayer bacon (if needed) S *Breakfast

1 package lunch meat *Lunch

Dairy/Eggs

1 12 ct. Eggs (if needed) *Breakfast

4-5 each Fage or Chobani yogurt S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

8 oz. cavatappi pasta

2 cups quinoa

1 loaf Kroger whole wheat bread S *Lunch

Canned Goods & Non-Perishables

1 jar sweet peppers

2 cans chickpeas

1 quart vegetable broth

2 cans white beans

2 cans kidney beans

1 can crushed tomatoes

Frozen Items

2 bags frozen carrots

1 bag frozen peas

1 bag frozen green beans

2 bags frozen sweet corn

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

Main 1: Mushroom and Asparagus Pasta

8 oz. cavatappi (or your favorite pasta shape)

2 Tbsp. olive oil

2 medium onions, thinly sliced S

5 cloves garlic, thinly sliced

1 5-6 oz. container baby bella mushrooms S

1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces

1 Tbsp. lemon zest

2 Tbsp. lemon juice

1 Tbsp. unsalted butter

To taste salt and pepper

⅓ cup grated parmesan (Optional)

Process:

Cook pasta according to package instructions.
Heat a large skillet over medium-high heat and then add oil.
Add onion and cook until lightly browned, about 10 minutes.
Stir in garlic and cook for 2 minutes, then add the mushrooms and asparagus. Cook until mushrooms are browned and asparagus is tender.
Add pasta, rind, juice and butter. Stir to mix until butter is melted.
Season to taste with salt and pepper as well as parmesan if desired.

Main 2: London Broil with Sautéed Carrots

1 Tbsp. chili powder

1 Tbsp. dried thyme

1 Tbsp. ancho chili powder

To taste salt and pepper

1 each boneless london broil S

1 bag frozen carrots

2 Tbsp. unsalted butter

1 tsp. dill, chopped

1 tsp. lemon zest

To taste salt and pepper

Process:

Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.
Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the London broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 minutes before cutting.
While London broil is cooking, bring a pot of salted water to a boil. Place carrots in water and cook until tender, but still crisp, about 4-5 minutes.
Melt butter in a skillet on medium heat. Add dill, lemon peel, and carrots. Season to taste with salt and pepper. Serve London broil and carrots together.

Main 3: Sautéed Shrimp with Sweet Peppers

1 lb. shrimp, peeled and tails off S
1 Tbsp. olive oil
3 cloves garlic, minced
1 jar sweet peppers, cut in slices
1 tsp. salt
1 tsp. pepper
1 Tbsp. cayenne pepper
¼ cup lime juice

Process:

Heat a sauté pan over medium-high heat.
Add oil to pan and swirl to coat. Add garlic and peppers. Sauté until peppers begin to soften.
Place shrimp in a bowl with salt, pepper and cayenne. Toss to coat.
Add shrimp to pan and saute until shrimp become opaque, about 5-6 minutes.
Add lime juice and cook until heated through.

SIDES

Side 1: Chickpea Salad

2 cans chickpeas, drained and rinsed

1 each red onion, chopped S

3 stalks celery, chopped

To taste salt and pepper

3 Tbsp. olive oil

2 Tbsp. apple cider vinegar

Process:

Combine chickpeas, red onion and celery.
Toss with salt, pepper, olive oil and vinegar.
Chill or serve at room temperature.

BONUS Side Vegetable Medley with Quinoa

2 cups quinoa

2 Tbsp. unsalted butter

1 bag frozen carrots

1bag frozen peas

1 bag frozen green beans

1 bag frozen sweet corn

To taste salt and pepper

Process:

Cook quinoa according to package instructions.
Melt butter in a pan over medium heat.
Add all four vegetables and cook until heated through and vegetables are tender. Season with salt and pepper.

Soup: Vegetarian Bean Soup

1 Tbsp. olive oil

1 each yellow onion, chopped S

2 each leeks, chopped

3 each carrots, peeled and chopped

4 cloves garlic, chopped

2 Tbsp. chili powder

1 Tbsp. cumin

1 tsp. pepper

4 cups vegetable broth

2 cans white beans

2 cans kidney beans

1 bag frozen corn

1 can crushed tomatoes

Process:

Heat oil in a large pot on medium-high. Sauté onion, leeks, carrots and garlic for 5 minutes. Add seasoning and saute for 2 minutes.
Add broth, beans and corn. Bring to a boil.
Add tomatoes, reduce to medium and simmer for 20 minutes.

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_______________________________________

Mini Meal Plan

Kroger

August 23 – August 29

This list is based on Sale items for the week of August 23 – August 29, 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!

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: Flatiron Steak Salad with Roasted Corn

2-3 ears sweet corn S

1 Tbsp. unsalted butter S

1-1 ½ lb. boneless flatiron steak S

To taste salt and pepper

1 tsp. garlic powder

1 container salad greens S

½ each red onion, sliced thinly

1 cup balsamic vinaigrette

Steak salad have been my summer obsession! There is something so amazing about a simple seasoned steak on a beautiful bed of greens with some balsamic that just hits my taste buds perfectly. This also makes easy and tasty leftovers!

Main 3: Blackened Salmon with Rice

1 cup jasmine rice

1 ½ tsp. cumin

½ tsp. salt

½ tsp. paprika

½ tsp. chili powder

¼ tsp. garlic powder

1 lb. salmon S

Blackened fish is very easy to make and offers a wonderful flavor. This week we are putting this over rice as we are going to make a salad/salsa as one of our sides this week and use it as a topping for this fish dish too!

Main 3: Balsamic Glazed Pork Chops with Grilled Pears

3 cups balsamic vinegar

¾ cup brown sugar

2-3 each bone- in pork chops S

4 each pears S

As needed vegetable oil

I like the sweet and savory feel that comes with this dish! We have of course done pork chops and grilled peaches, but we are upping our game this week by adding a simple balsamic glaze and switching our fruit pairing to pears. Based on your feeling for the consistency of the glaze, you could use this instead of the vinaigrette on the flatiron steak salad this week by making a double batch of this glaze.

SIDES

Side 1: Tomato and Avocado Salad/Salsa

4 each red tomatoes on the vine, chopped S

2 each avocados, peeled, pitted and chopped

½ cup red onion, diced

1 each jalapeno, seeded and chopped

2 Tbsp. olive oil

2 tsp. lemon juice

¼ cup cilantro, chopped

To taste salt and pepper

We made this wonderful salad/salsa a few months back and it sounded delicious for this week to use with salmon! I love this salad/salsa as you can use it as a salad to eat or as a salsa for chips or a main. Grab some tortilla chips that are on sale this week and enjoy!

BONUS Side Fruit Salad

3 each peaches, quartered S

2 cups strawberries, sliced S

1 cup blackberries S

There is a large amount of fruit on sale this week so a fruit salad seemed like the perfect choice! I chose to use these three fruits, but blueberries, raspberries, and gala apples are all on sale too. Feel free to combine your favorites!

Soup: Black Bean Soup

1 Tbsp. vegetable oil

1 each red bell pepper, seeded and diced

1 each yellow bell pepper, seeded and diced

1 each onion, diced

3 cloves garlic, minced

1 ½ tsp. chili powder

1 ½ tsp. cumin

4 cups low sodium chicken broth

2 15 oz. cans black beans, do not drain

1 tsp. salt

Optional Toppings-

sour cream
avocado

A black bean soup seemed to be an exciting soup choice this week with the weather and the mains dishes that we have!

Breakfast:

1 carton Blue Diamond Almond Breeze almond milk S

1 box Cascadian Farm organic cereal

Enjoy some yummy cereal with almond milk this week.

4-5 each Greek yogurt

1-2 containers berries S

With so many types of berries on sale this week, yogurt and berries would be easy!

1 each Simple Truth Cage-free eggs S

1 package Smithfield bacon S

Bacon and eggs are both on sale this week too!

Lunch:

1 package Oscar Mayer lunchmeat S

1 loaf Kroger whole wheat bread S

3-4 each Gala apples S

Buy lunchmeat and bread to make sandwiches or eat on leftovers. You can even use some leftover meat from mains this week to make great sandwiches.

Snacks:

1 bag Mission tortilla chips S – Eat with the salad/salsa

3-4 each Clif or Luna bars S

1 bag mini carrots

1 pkg hummus

______________________________________________________

Pantry Staples

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

unsalted butter S

salt

pepper

garlic powder

balsamic vinaigrette

olive oil

Italian seasoning

jasmine rice

cumin

paprika

chili powder

garlic powder

balsamic vinegar

brown sugar

vegetable oil

Shopping List by Department

(full list here by department)

Produce

2-3 ears sweet corn S

1 container Simple Truth organic salads S

1 each red onion

1 each lemon

3 each peaches S

4 each red tomatoes on the vine S

2 each avocados (add 1-2 more if using with soup)

1 each jalapeno

1 bunh cliantro

4 each pears S

2 cups strawberries S

1 cup blueberries S

1 each red bell pepper

1 each yellow bell pepper

1 each onion

1 head garlic

Meat/Protein

1- 1 /12 lb. boneless flatiron steak S

1 lb. Atlantic salmon S

2-3 each bone-in center cut pork chops S

Dairy/Eggs

1 small container sour cream *Optional for soup

Grains/Nuts/Dried Fruit/Pasta

None this week

Canned Goods & Non-Perishables

1 large container low-sodium chicken broth

2 15 oz. cans black beans

Frozen Items

None this week

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

Main 1: Flatiron Steak Salad with Roasted Corn

2-3 ears sweet corn S, husks removed

1 Tbsp. unsalted butter S

1-1 ½ lb. boneless flatiron steak S

To taste salt and pepper

1 tsp. garlic powder

1 container salad greens S

½ each red onion, sliced thinly

1 cup balsamic vinaigrette

Process:

Preheat oven to 450 F and rub each ear of corn with butter and season with salt and pepper.
Wrap each ear tightly with aluminum foil and place on oven rack. Bake for 20 minutes or until corn is tender.
While corn is baking preheat grill to medium-high and season steak with salt, pepper and garlic powder.
Cook steak on each side for about 5 minutes, until the internal temperature reaches 150 F. Remove steak from grill and let cool for 5 minutes before slicing against the grain.
Place steak slices on top of salad greens and red onion, then add balsamic.
The corn can be served alongside the salad or you can remove the corn from the cob and add to the salad.

Main 2: Blackened Salmon with Rice

1 cup jasmine rice

1 ½ tsp. cumin

½ tsp. salt

½ tsp. paprika

½ tsp. chili powder

¼ tsp. garlic powder

1 lb. salmon S

Process:

Cook rice according to package instructions. (Cook one cup rice with 2 cups water in a medium saucepan with a lid until tender.)
Preheat oven to 375 F. Combine cumin with garlic powder and then rub on salmon.
Place salmon on a foil lined baking sheet and cook until fish is flaky, about 15-20 minutes.
Plate fish on top of rice and top the fish with some of the tomato and avocado salsa/salad.

Main 3: Balsamic Glazed Pork Chops with Grilled Pears

3 cups balsamic vinegar

¾ cup brown sugar

2-3 each bone- in pork chops S

2-3 each pears S

As needed vegetable oil

Process:

Combine balsamic vinegar and brown sugar in a saucepan over medium heat, stirring until sugar has dissolved. Bring to a boil and then reduce to simmer for about 20 minutes. Glaze should have a coating effect. Let glaze cool and set aside, keeping in mind that the glaze will appear thinner when it’s hot and will “set” as it cools.
Preheat oven to 375 F. Pour about 2 Tbsp. of vegetable oil in a skillet over high heat and add pork chops. Sear pork chops for about 3 minutes on each side and then transfer skillet to the oven and cook for about 15 minutes, until temperature reaches 145 F.
Cut pears in half and remove any seeds. Rub vegetable oil on the cut side of pear halves and place on a grill pan for 3-4 minutes, until grill marks appear.
Plate pork chops and pear halves together and top with balsamic glaze.

SIDES

Side 1: Tomato and Avocado Salad/Salsa

4 each red tomatoes on the vine, chopped S

2 each avocados, peeled, pitted and chopped

½ cup red onion, diced

1 each jalapeno, seeded and chopped

2 Tbsp. olive oil

2 tsp. lemon juice

¼ cup cilantro, chopped

To taste salt and pepper

Process:

Combine tomato, avocado, red onion and jalapeno in a large bowl. Add olive oil and lemon juice then toss to combine.
Add cilantro, salt and pepper and combine again.

BONUS Side Fruit Salad

4 each pears, quartered S

2 cups strawberries, sliced S

1 cup blackberries S

Process:

Combine all ingredients in a bowl. Cover and chill.

Soup: Black Bean Soup

1 Tbsp. vegetable oil

1 each red bell pepper, seeded and diced

1 each yellow bell pepper, seeded and diced

1 each onion, diced

3 cloves garlic, minced

1 ½ tsp. chili powder

1 ½ tsp. cumin

4 cups low sodium chicken broth

2 15 oz. cans black beans, do not drain

1 tsp. Salt

Optional Toppings-

sour cream
avocado

Process:

Heat oil over medium-high heat. Add peppers and onion. Cook stirring frequently until soft.
Add garlic, chili powder and cumin then cook for about 1 minute.
Add the broth and beans. Bring to a boil.
Once boiling, reduce to a simmer. Cover and cook for 15 minutes.
Move soup in small batches to a blender and roughly puree. Stir to combine soup together.
Season with salt to taste and serve with desired toppings.

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______________________

Mini Meal Plan

Kroger

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!

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: Boneless Strip Steak with Corn on the Cob

1 Tbsp. chili powder

1 Tbsp. dried thyme

1 Tbsp. ancho chili powder

To Taste salt and pepper

1 each half boneless strip S

2 Tbsp. olive oil

2-3 each corn on the cob S

2 Tbsp. unsalted butter

To taste salt and pepper

We can prepare this Boneless Strip Steak similar to our London Broil! A little bit of seasoning and simple cooking make this a dish you will crave!

Main 2: Meatless Stuffed Peppers

1 cup brown rice, cooked

1 Tbsp. olive oil

1 each onion, chopped

1 bag frozen corn S

1 can black beans

½ tsp. chili powder

To Taste salt and pepper

3 each bell peppers, pick your colors, cut in half, seeds removed S

1 cup Mexican cheese blend S *replace with nutritional yeast for

Vegan

A great vegetarian dish that will fill you up and keep you satisfied! This dish is easy to make and any extra stuffing for the peppers is great for leftovers.

Main 3: Salmon with Lemon Dill Sauce on Greens

1 lb. salmon fillets S

1 tsp. lemon-pepper seasoning

1 tsp. salt

5-6 oz. container greek plain yogurt S

1 ½ Tbsp. fresh dill, chopped

1 tsp. lemon zest

1 Tbsp. lemon juice

2 cloves garlic, minced

To taste salt and pepper

2 cups salad greens

I love all of the seafood on sale this week! The lemon dill sauce pairs well with greens to give you that salad feel, but this dish will definitely fill you up and make for a wonderful summer evening.

Side 1: Potato Salad

2 tsp. salt, divided

3 ½ lbs. russet potatoes, cut into small chunks

2 Tbsp. olive oil

1 each onion, diced

1 cup vegetable stock

¾ cups apple cider vinegar

2 Tbsp. dijon mustard

2 Tbsp. sugar

To taste black pepper

3 Tbsp. parsley

Potato salad is a great match for many of our mains this week. This potato salad is different in that it does not use mayo.

BONUS SIDE Spinach Salad with Berries

1 large container baby spinach

1 container strawberries S

1 container blueberries

5 oz. crumbled Gorgonzola cheese

3 oz. walnuts, chopped

As needed balsamic vinaigrette

Here is a tasty and easy salad for this week that will work great for lunch too! I love the mix of the gorgonzola with the berries and the walnuts!

Soup: Corn Chowder

2 Tbsp olive Oil

1 each onion, chopped

5 sprigs fresh thyme leaves

2 cloves garlic, minced

2-3 each russet potatoes, peeled and cut into small pieces

1 16 oz. Package frozen corn S

6 cups vegetable broth

2 cups heavy cream, milk or vegan milk (unsweetened, unflavored)

To taste salt and pepper

4 each green onions, chopped

Here is a soup that is not too heavy, but with just enough creaminess. The potatoes lend a little thickness to the corn in this easy-to-make & healthy soup.

Breakfast:

Greek Yogurt and fruit S

Eggs S and Bacon

Lunch:

Leftovers- this is a great week to have leftovers for lunch or your large sides and soup!

Sandwiches with lunchmeat S

Bartlett pears S

Snacks:

Red, white or black seedless grapes S

Black or red plums S

______________________________________________________

Pantry Staples

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

olive oil

salt and pepper

chili powder

dried thyme

ancho chili powder

lemon-pepper seasoning

brown rice

apple cider vinegar

dijon mustard

sugar

cooking spray

unsalted butter

Shopping List by Department

(full list here by department)

Produce

1 5 lb. Bag russet potatoes

2-3 each corn on the cob S

1 package fresh dill

1 head garlic

1 each lemon

1 container Fresh Selection Salad Blends

3 each bell peppers (you pick colors) S

1 each green bell pepper

3 each yellow onion

1 bunch parsley

1 package fresh thyme

1 bunch green onions

2 containers blueberries *1 for salad, the other for breakfast

1 container strawberries S

1 container baby spinach

2-3 each Bartlett pears S *Lunch

3-4 each black or red plums S *Snacks

1 bag red, white or black seedless grapes S *Snacks

Meat/Protein

1 each half boneless strip S

1 lb. salmon fillets S

1 package bacon S *Breakfast (if needed)

1 package Oscar Mayer lunch meat S *Lunch

Dairy/Eggs

5-6 oz. container Chobani plain greek yogurt S

1 package Kroger mexican blend cheese S

2 cups heavy cream

1 12 ct. eggs S *Breakfast

4-5 containers Fage or Chobani greek yogurt S *Breakfast

5 oz. crumbled Gorgonzola

Grains/Nuts/Dried Fruit/Pasta

3 oz. walnuts

1 loaf bread, whole wheat S *Lunch

Canned Goods & Non-Perishables

1 can black beans

2 32oz. Containers vegetable broth

1 bottle balsamic vinaigrette

Frozen Items

1 bag, small Kroger Frozen Corn S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Boneless Strip Steak with Corn on the Cob

Ingredients

1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
2 Tbsp. olive oil
2-3 each corn on the cob S
2 Tbsp. unsalted butter
To taste salt and pepper

Process

1. Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
2. Coat the boneless strip with the spice mixture and place in a broiler pan or on a foil-lined baking sheet.
3. Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the meat has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. before cutting.
4. While meat is cooking, bring a pot of salted water to a boil. Place corn in water and cook until tender, about 10 minutes.

Melt butter in a skillet on medium heat. Place corn in skillet with butter and let brown slightly while turning. Season to taste with salt and pepper. Serve steak and corn together.

Suggested Side: Potato Salad or White Beans with Basil

Meatless Stuffed Peppers

Ingredients

1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn S
1 can black beans
½ tsp chili powder
To taste salt and pepper
3 each bell peppers, cut in half, seeds removed S
1 cup Mexican cheese blend

Process

1. Cook rice according to package instructions (or use any leftover rice). Preheat oven to 350 F.

When rice is close to being done, heat olive oil in a skillet over medium heat.

Add onion and cook slowly until softened, about 5 minutes.

Combine rice, onion, corn and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.

Stuff each pepper half with mixture and then top with cheese,

Place peppers in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 minutes.

*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.

Salmon with Lemon Dill Sauce on Greens

Ingredients

1 lb. salmon fillets S
1 tsp. lemon-pepper seasoning
1 tsp. salt
5-6 oz. container greek plain yogurt S
1 ½ Tbsp. fresh dill, chopped
1tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
2 cups salad greens

Process

1. Preheat oven to 450 F.

Season salmon with lemon-pepper seasoning and salt.

Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.

While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.

When salmon is done, place a bed of salad greens on a plate and serve fish over greens. Spoon lemon dill sauce on top of fish and enjoy!

Sides

Potato Salad

Ingredients

2 tsp. salt, divided
3 ½ lbs. russet potatoes, cut into small chunks
2 Tbsp. olive oil
1 each yellow onion, diced
1 cup vegetable broth
¾ cups apple cider vinegar
2 Tbsp. dijon mustard
2 Tbsp. sugar
To taste black pepper
3 Tbsp. parsley

Process

Bring a large pot of water with 1 tsp. salt to a boil.

Add potatoes and return to boil. Reduce heat to medium and cook potatoes until soft, about 10 minutes. Drain and set aside to cool.

Heat 1 Tbsp. oil in a pan over medium-high heat and add the onion. Cook until tender.

Stir in vegetable broth, vinegar, mustard and sugar. Cook, being sure to stir, for about 15 minutes. Mixture should be at a small bubble.

Add potatoes and mix to coat. Add remaining 1 tsp. of salt and then pepper to taste. Sprinkle with parsley. Serve hot or cold.

BONUS SIDE Spinach Salad with Berries

Ingredients

1 large container baby spinach
1 container strawberries, quartered S
1 container blueberries
5 oz. crumbled Gorgonzola cheese
3 oz. walnuts, chopped
As needed balsamic vinaigrette

Process

Combine spinach, strawberries, blueberries, cheese and walnuts in a large salad bowl.

Cover and refrigerate. Add dressing for each salad that is made during the week so as to keep your greens and walnuts from getting mushy.

Soup

Corn Chowder

Ingredients

2 Tbsp. olive oil
1 each onion, chopped
5 sprigs fresh thyme leaves
2 cloves garlic, mince
2-3 each Russet potatoes, peeled and cut into small pieces
1 16 oz. package frozen corn S
6 cups vegetable broth
2 cups heavy cream, milk or nut-milk (unsweetened and unflavored)
To taste salt and pepper
4 each green onions, chopped

Process

Heat the olive oil over medium heat. Add the onion and thyme and cook 8-10 minutes until onion is soft.

Stir in the garlic and cook for 2 minutes.

Add in the potatoes, corn, vegetable broth and heavy cream, milk or nut-milk and bring to a boil.

Reduce heat and simmer for about 15 minutes until potatoes are tender.

Place half of the soup mixture in a blender and puree until potatoes are smooth.

Season with salt and pepper then top with green onion.

________________________________________________________________________

______________________________________

Mini Meal Plan

Kroger

August 2nd – August 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!

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: Spiced Tilapia with Rice and Beans

2 Tbsp. olive oil

2 cloves garlic, minced

1 cup long grain rice

2 cups low sodium chicken broth

1 15 oz. can dark red kidney beans

4 each green onions, chopped

1 tsp. olive oil

1 lb. tilapia fillets S

½ tsp chili powder

½ tsp. salt

¼ tsp. Pepper

I love the ease of the rice and beans in this dish and the amazingly comforting feeling that they give. Eat leftovers for lunch and enjoy!

Main 2: Chicken, Potatoes and Peas

⅛ cup olive oil

1 each whole fryer chicken S

4 each potatoes

1 large onion, cut into wedges S

1 14.5 oz. can tomato sauce

¼ tsp. salt

¼ tsp. pepper

½ tsp. parsley

1 tsp. dried basil

1 tsp. Italian seasoning

½ tsp. garlic powder

1 bag frozen peas S

You know when a whole chicken is on sale this is my go to!! It also seemed fitting as my husband was able to visit his mom’s house while on a work trip this past week, but she happened to be on a trip so he did not get mom’s home cooking. This is a dish we make because of her so it’s a great week to make it!

Main 3: Seared Pork Chops with Asparagus

1 bunch asparagus, trimmed

2 Tbsp. olive oil

To taste salt and pepper

1 Tbsp. olive oil

1 lb. boneless pork chops S

½ tsp. salt

½ tsp. Pepper

Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It’s not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.

Side 1: Red Potato and Green Bean Salad

2 lbs. Red potatoes, cut into quarters

1 lb. fresh green beans, trimmed

½ each red onion, diced

¼ cup olive oil

½ tsp. salt

½ tsp. pepper

½ tsp. garlic powder

Although many of these ingredients are not on sale this week, it is a slow week on sale items and this is an inexpensive dish that works well for a week like this! This can be served cold or warmed and it goes with just about everything!

BONUS SIDE Vegetable Medley

2 Tbsp. unsalted butter

1 bag frozen carrots

1 bag frozen peas

1 bag frozen green beans

1 bag frozen sweet corn

*You can change this side up by picking any 3-4 vegetables that you prefer.

Frozen vegetable can be a great time-saving alternative to fresh and they are still healthy. They are also a great choice to work with on a budget for a week like this where there are not a large amount of vegetables on sale.

Soup: Tomato Soup

1 Tbsp. olive oil

1 medium yellow onion, diced

1 pinch salt

1 32 oz. container vegetable broth

2 14.5 oz. cans crushed tomatoes

1 cup heavy cream

1/ tsp. salt

¼ tsp. pepper

Always the summer dilemma of enjoying soup, but what works with the heat, right? Tomato soup is always a great option! It’s not too heavy, but filling enough.

Breakfast:

Bacon and Eggs- grab some eggs if you are out and Smithfield bacon is on sale this week.

Yogurt with Berries- we actually do not have yogurt on sale this week, but there are strawberries and yogurt is such a delicious and inexpensive breakfast option.

Lunch:

Sandwiches- Hillshire farm lunch meat and a loaf of kroger bread to make sandwiches and rotate with your leftovers.

Red, white or black seedless grapes S

Snacks:

cantaloupe S

yellow peaches S

______________________________________________________

Pantry Staples

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

long grain rice

unsalted butter

olive oil

salt

pepper

Italian seasoning

chili powder

garlic powder

dried basil

Shopping List by Department

(full list here by department)

Produce

3 each yellow onion (may want to buy a bag if cheaper)

1 head garlic

1 bunch parsley

1 bunch green onions

1 bunch asparagus

1 5lb. bag red potatoes

1 lb. fresh green beans

1 each red onion

1 container strawberries S *Breakfast

1 bag red, white or black seedless grapes S *Lunch

3-4 each mandarins S *Snack

1 large cantaloupe S *Snack

4 each potatoes

Meat/Protein

1 lb. fresh tilapia fillets S

1 each Heritage Farm whole fryer chicken S

1 package boneless pork chops S

1 package Smithfield bacon S *Breakfast

1 package Hillshire Farm lunch meat S *Lunch

Dairy/Eggs

1 12 ct. Eggs *Breakfast

1 cup heavy cream

4-5 containers yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 loaf Kroger bread S *Lunch

Canned Goods & Non-Perishables

1 15 oz. can Kroger dark red kidney beans

1 32 oz. container vegetable broth

2 14.5 oz. cans crushed tomatoes

1 14.5 oz. can tomato sauce

Frozen Items

2 bags frozen peas

1 bag frozen carrots

1 bag frozen green beans

1 bag frozen sweet corn

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Spiced Tilapia with Rice and Beans

Ingredients

2 Tbsp. olive oil
2 cloves garlic, minced
1 cup long grain rice
2 cups low sodium chicken broth
1 15 oz. can dark red kidney beans, rinsed
4 each green onions, chopped
1 tsp. olive oil
1 lb. tilapia fillets S
½ tsp chili powder
½ tsp. salt
¼ tsp. pepper

Process

Heat oil in a saucepan over medium-high heat. Add garlic and sauté for 1 minute, then add onion and sauté for 3 minutes, until softened.

Add rice sautéing with garlic and onion for 1 minute. Then pour in broth and bring to a boil.

Cover and lower the heat. Simmer for about 20 minutes. Until liquid is absorbed and rice is tender.

While rice is simmering, heat the 1 tsp. of oil in a sauté pan. Season fish with chili powder, salt and pepper.

Cook tilapia until flaky, about 4-5 minutes. on each side.

Heat beans with a bit of water until ready to use.

Serve fish alongside or on top of rice and beans.

Chicken, Potatoes and Peas

Ingredients

⅛ cup olive oil
1 each whole fryer chicken S
4 each potatoes
1 large onion, cut into wedges
1 14.5 oz. can tomato sauce
¼ tsp. salt
¼ tsp. pepper
½ tsp. parsley
1 tsp. dried basil
1 tsp. Italian seasoning
½ tsp. garlic powder
1 bag frozen peas S

Process

Preheat oven to 350 degrees and pour olive oil into a baking dish. Add potatoes, onion and chicken.

Add half of the can of tomato sauce as well as the salt, pepper, parsley, basil, Italian seasoning and garlic powder. Toss everything together inside baking dish. The dish should be coated in the tomato sauce, not dripping. If it seems dry, add more tomato sauce to achieve desired coating.

Cover with foil and bake for 1 hour.

After 1 hour, take off the foil cover and see if the potatoes are done (potatoes feel tender). If not done, continue cooking in 5 minute increments until they are done.

Cook without cover until not liquid-y for 15 min.

After 15 minutes. clear a corner in the baking dish and put in ½ of the bag of peas. Mix peas with juice from cooking and cook for an additional 10 mins.

Seared Pork Chops with Asparagus

Ingredients

1 bunch asparagus, trimmed
2 Tbsp. olive oil
To taste salt and pepper
1 Tbsp. olive oil
1 lb. boneless pork chops S
½ tsp. salt
½ tsp. pepper

Process

Heat oven to 425 F. Place the asparagus on a baking sheet in a single layer and drizzle with oil.

Season with salt and pepper to taste and then use your hands to combine. Roast for about 20 minutes.

While asparagus is roasting, put olive oil in a saute pan or skillet over medium-high heat.

Place pork chops in pan and cook for at least 4 minutes, then flip.

Once flipped, sprinkle with salt and pepper and continue to cook until done. The internal temperature should reach 160 F.

Sides

Red Potato and Green Bean Salad

Ingredients

2 lbs. red potatoes, cut into quarters
1 lb. fresh green beans, trimmed
½ each red onion, diced
¼ cup olive oil
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder

Process

Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt, and bring to a boil. Cook until potatoes are tender, about 30 minutes.

While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.

Drain potatoes and green beans then put into a large bowl.

Toss thoroughly with olive oil, salt, pepper and garlic powder.

Salad can be served warm or cold. To cool, cover and place in fridge.

BONUS SIDE Vegetable Medley

Ingredients

2 Tbsp. unsalted butter
1 bag Kroger frozen carrots
1 bag Kroger frozen peas
1 bag Kroger frozen green beans
1 bag Kroger frozen sweet corn

Process

In a pan melt butter over medium heat.

Add all 4 vegetables and cook until heated through and vegetables are tender.

Soup

Tomato Soup

Ingredients

1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes
1 cup heavy cream
1/ tsp. salt
¼ tsp. Pepper
To taste salt and pepper

Process

Place a saucepan over medium heat and add the oil.

Add the onion and pinch of salt. Cook until the onion is soft, about 5 minutes,

Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.

In small batches, puree soup in a blender and return to pot.

Season to taste with salt and pepper and garnish with desired toppings.

________________________________________________________________________

_____________________________________________________

Mini Meal Plan

Kroger

July 26th – August 1st

This list is based on Sale items for the week of July 26th – August 1st, 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!

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: Grilled Chicken with Asparagus and Oranges

2 each oranges (you will use the peel and the segments)

1 bunch rosemary

1 tsp crushed red pepper flakes

¼ cup vegetable oil

4 each chicken breasts (or more for great leftovers) S

1 Tbsp honey

1 bunch asparagus

As Needed vegetable oil

To Taste salt & pepper

With the hot, hot weather that we have been experiencing, I enjoy simple and light meals that make me feel full and refreshed. A simple chicken that is complimented by the nice citrus of the oranges and paired with a yummy asparagus can do the trick!

Main 2: Fettuccine with Pistachio Pesto and Tomatoes

1 lb. fettuccine

¾ cup heavy cream

1 Tbsp. lemon peel

1 cup flat leaf parsley

¼ cup grated pecorino romano cheese (parmesan)

¼ cup shelled pistachios

½ tsp. salt

2 cloves garlic, finely chopped

¼ tsp. pepper

3 Tbsp. olive oil

2 Tbsp. lemon juice

1 container grape tomatoes, halved

3 tsp. shelled pistachios, chopped and lightly toasted

In putting together this week’s plan, the idea of pasta just sounded delicious!! It is also a reasonably priced option when the weekly sale items don’t really jump out at you. There is nothing like a yummy pesto and this pistachio pesto is an option that is not heavy and is truly delicious!

Main 3: Turkey (or Beef) Sliders with Grilled Honey Ginger Romaine Hearts

1lb. ground turkey or ground chuck S

1 tsp. garlic powder

½ each yellow onion, chopped

2 each whole wheat slider buns S

½ each red onion, sliced

1 each red tomato on the vine, sliced S

2 tsp. olive oil mayonnaise

3-4 each romaine hearts S

1 Tbsp. fresh ginger, peeled and minced

¼ cup honey

1 tsp. salt

½ tsp. pepper

1/4cup apple cider vinegar

1 Tbsp. lemon juice

1 cup olive oil

Grilled lettuce sounds like a funny thing to make, but it is actually quite yummy. You can eat your romaine hearts whole, chop them into a salad or even slice them and toss them on your sliders!

SIDES

Side 1: Three Bean Salad

1 15 oz. can cannellini beans, drained and rinsed

1 15 oz. can kidney beans, drained and rinsed

1 15 oz. can garbanzo beans (chickpeas), drained and rinsed

½ cup red onion, chopped

½ cup green pepper, chopped

3 Tbsp. red wine vinegar

2 Tbsp. olive oil

1 tsp. pepper

1 tsp. lemon juice

1 tsp salt

Beans are always a great inexpensive and healthy option for creating a side. This salad pairs so well with many of our mains this week and can also serve nicely for lunch,

BONUS SIDE Succotash

¼ cup olive oil

2 Tbsp. unsalted butter

2 cloves garlic, minced

1 each onion, diced

2 cups frozen lima beans

3 cups frozen corn

1 pint cherry tomatoes, halved

1 Tbsp. fresh thyme

To taste salt and pepper

Vegetables always make me happy when the weather is overly hot! This easy and classic dish just seemed like a great fit this week!

Soup: Vegetable Soup

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

1 can diced tomatoes (fire roasted are great for extra flavor)

It’s all about vegetables this week so, vegetable soup anybody? This soup is an easy soup to eat in the summer and will pair nicely with our mains this week.

Breakfast:

Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast. Bacon is on sale this week.

Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.

Yogurt and Berries- Grab some Dannon Greek yogurt on sale and blueberries for a quick and easy breakfast.

Lunch:

Burritos- Shred leftover roast and/or chicken breasts and combine with the bean salad and make some rice to create your own burrito. If you bought the optional sour cream and guacamole, they would be great here!

Eat any leftovers too! 🙂

Snacks:

red cherries S

white seedless grapes S

Kind bars, 4ct . multipack S

______________________________________________________

Pantry Staples

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

crushed red pepper flakes

vegetable oil

salt

pepper

cayenne pepper (optional)

grated pecorino romano cheese (parmesan)

garlic powder

chili powder

apple cider vinegar

red wine vinegar

unsalted butter

honey

olive oil

onion powder

olive oil mayonnaise

Shopping List by Department

(full list here by department)

Produce

2 each oranges

1 bunch rosemary

1 bunch asparagus S

1 bunch flat leaf parsley

2 heads garlic

1 container grape tomatoes

1 package romaine hearts S

1 Tbsp. fresh ginger

2 each lemon

2 each red onion

1 each green pepper

3 each onion

1 pint cherry tomatoes

1 package fresh thyme

1 bag red cherries S *Snacks

1 bag white seedless grapes S *Snacks

1 each red tomatoes on the vine S

1 pint blueberries S *Breakfast

Meat/Protein

1 package Perdue boneless chicken breasts S

1 lb. ground turkey or ground beef S

1 package Oscar Mayer bacon S *Breakfast

Dairy/Eggs

1 pint heavy cream

½ cup parmesan

1 12 ct. eggs S *Breakfast

1 4ct. Dannon Greek yogurt S *Breakfast

1 bag shredded cheese *Breakfast and/or Lunch

Grains/Nuts/Dried Fruit/Pasta

1 box fettuccine

1 small package pistachios, shelled

1 4ct. Box Kind bars S *Snacks

1 package Kroger whole wheat slider buns S

Canned Goods & Non-Perishables

1 15 oz. can cannellini beans

1 15 oz. can kidney beans

1 15 oz. can garbanzo beans (chickpeas)

1 32 oz. container vegetable broth

1 can diced tomatoes

Frozen Items

1 bag frozen lima beans

1 large bag frozen corn

1 large bag frozen mixed vegetables

________________________________________________________________________

Recipes

Mains

Grilled Chicken with Asparagus and Oranges

Ingredients

2 each oranges (you will use the peel and the segments)
1 bunch rosemary
1 tsp crushed red pepper flakes
¼ cup vegetable oil
4 each chicken breasts (or more for great leftovers) S
1 Tbsp honey
1 bunch asparagus
As Needed vegetable oil
To Taste salt & pepper

Process

Preheat grill to medium-high setting (you may also roast the chicken and asparagus in the oven, in this case preheat to 375 F)

Wash oranges well. Peel the skins with a vegetable peeler into a small bowl to make the marinade. Add Rosemary leaves. Keep whole or chop for more pronounced flavor. Add crushed red pepper to the bowl and muddle with a wooden spoon before adding the oil.

Segment the oranges or dice them into bite-sized pieces, dress with honey and reserve for later.

Chicken breasts may be marinated in advance if you like (put them on before work for a little extra flavor) or quickly marinated before hitting the grill or oven. When you’re ready, brush off excess oil and place onto the grill or baking sheet. Season to taste with salt & pepper generously and grill or bake until juices run clear.

Asparagus should be trimmed, oiled lightly and seasoned in preparation for the grill or oven. You may cook these directly after the chicken, they will only take a few minutes. When they’re bright green, tender and char-marked, platter them and arrange orange segments over the asparagus and serve right away.

Fettuccine with Pistachio Pesto and Tomatoes

Ingredients

1 lb. fettuccine
¾ cup heavy cream
1 Tbsp. lemon peel
1 cup flat leaf parsley
¼ cup grated pecorino romano cheese (parmesan)
¼ cup shelled pistachios
½ tsp. salt
2 cloves garlic, finely chopped
¼ tsp. pepper
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 container grape tomatoes, halved
3 tsp. shelled pistachios, chopped and lightly toasted

Process

1. Bring a large pot of water to boil, add salt and then add the pasta. Cook until al dente, then drain.

Once water for pasta is started, combine the heavy cream and lemon peel a small saucepan over medium heat.

In a food processor, puree the parsley, pecorino, pistachios, salt, pepper and garlic. Mix in the lemon juice and olive oil until combined.

Place the pesto in a large bowl and stir in the hot cream mixture. Add the pasta and toss, adding the tomatoes and toasted pistachios.

Turkey (or Beef) Sliders with Grilled Honey Ginger Romaine Hearts

Ingredients

1lb. ground turkey or ground chuck S

1 tsp. garlic powder

½ each yellow onion, chopped

2 each whole wheat slider buns S

½ each red onion, sliced

1 each red tomato on the vine, sliced S

2 tsp. olive oil mayonnaise

3-4 each romaine hearts S

1 Tbsp. fresh ginger, peeled and minced

¼ cup honey

1 tsp. salt

½ tsp. pepper

1/4cup apple cider vinegar

1 Tbsp. lemon juice

1 cup olive oil

Process

Combine ground turkey or ground chuck, garlic powder and chopped onion in a bowl. Make sliders with mixture.

Cook burgers to order in a skillet on the stove top over medium-high heat or on the grill.

While burgers are cooking, lightly toast buns by opening them up and placing them in an oven set to 350 F or in a toaster.

Also while burger are cooking, combine ginger, honey, salt, pepper, apple cider vinegar, lemon juice, and olive oil in a bowl. Brush each romaine heart thoroughly with mixture and set aside.

Once burgers are ready, place on bun and top with red onion, tomato, and mayo.

Place romaine hearts on grill pan or grill and cook, turning each minute or two, until all sides are browned. Serve romaine hearts and burgers together.

Sides

Three Bean Salad

Ingredients

1 15 oz. can cannellini beans, drained and rinsed
1 15 oz. can kidney beans, drained and rinsed
1 15 oz. can garbanzo beans (chickpeas), drained and rinsed
½ cup red onion, chopped
½ cup green pepper, chopped
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
1 tsp. pepper
1 tsp. lemon juice
1 tsp salt

Process

Combine first 5 ingredients in a large bowl.

In a small bowl, combine vinegar, olive oil, pepper, lemon juice and salt. Pour into the large bowl and stir to coat and combine. Chill and serve.

BONUS SIDE Succotash

Ingredients

¼ cup olive oil
2 Tbsp. unsalted butter
2 cloves garlic, minced
1 each onion, diced
2 cups frozen lima beans
3 cups frozen corn
1 pint cherry tomatoes, halved
1 Tbsp. fresh thyme
To taste salt and pepper

Process

Heat oil and butter in a large skillet over medium-high heat.

Add the garlic and onion then cook until translucent, about 5 minutes,

Add the lima beans, corn and tomatoes. Cook, stirring until vegetables are tender, about 7-8 minutes.

Stir in the thyme, salt and pepper.

Soup

Vegetable Soup

Ingredients

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

1 can diced tomatoes (fire roasted would be great here)

Process

In a large pot, heat the oil over medium-high heat. Add the onion, garlic, vegetables, salt and pepper. Cook for 5 minutes stirring.

Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.

Simmer until vegetables are tender.

________________________________________________________________________

______________________________________________________________

Mini Meal Plan

Kroger

July 19th – July 25th

This list is based on Sale items for the week of July 19 – July 25, 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!

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: Turkey Meatloaf with Broccoli

2 Tbsp. olive oil

1 cup yellow onion, chopped

2 cloves garlic, minced

1 tsp. salt

½ tsp. pepper

¼ tsp. dried thyme

1 each carrot, diced

½ cup parsley, chopped

2 tsp. Worcestershire sauce

¾ cup ketchup

1 lb. ground turkey S

½ cup breadcrumbs

1 each egg

1 crown broccoli, quartered

To taste salt and pepper

Turkey meatloaf is a filling and delicious meal! Pairing our meatloaf with broccoli gives us somes greens and a nice mellow flavor to match the smooth deliciousness of this dish.

Main 2: Skillet Fish with Herbs and Orzo

1 cup orzo, uncooked

2 cloves garlic, minced

¼ cup flat leaf parsley, chopped

2 tsp. lemon zest

2 Tbsp. olive oil

2 Tbsp. lemon juice

To taste salt and pepper

1 ½ Tbsp. vegetable oil

1 lb. Atlantic salmon, cut in 4 small portions S

1 Tbsp. unsalted butter

I love this dish so much and with salmon on sale this week, why not bring it back!? The seasoning of this dish really stands out and we always tend to have leftover orzo which makes a wonderful lunch the next day!

Main 3: Portabella Mushroom Tacos with Mango Salsa

3-4 each portabella mushrooms S

2 tsp. red pepper flakes

2 cloves garlic, minced

3 Tbsp. olive oil

2 Tbsp. lime juice

To taste salt and pepper

6 each corn or flour tortillas S

2 cups corn

1 14. 5 oz. can black beans

2 each avocados

1 each tomato, diced

1 each yellow or orange bell pepper, seeded and diced

⅓ cup red onion, diced

1 each jalapeno, seeded and chopped

1 each mango, diced

½ cup cilantro, chopped

1 Tbsp. lime juice

Here is a yummy vegetarian & vegan meal that will knock your socks off! The portabella mushrooms make a great base for these tacos and the mango salsa brings a great flavor a crispness. Double the salsa recipe and pick up some corn tortilla chips to have a great snack this week!

Side 1: Cilantro Rice

2 cups Jasmine rice, uncooked

4 Tbsp. cilantro, chopped

1 Tbsp lemon peel, grated

1 Tbsp. lemon juice

Pinch salt and pepper, to taste

A simple cilantro rice seemed liked a great pairing for many of our mains this week. This rice can be paired with or even used inside of our tacos this week!

BONUS SIDE Spinach and Pear Salad

3-4 oz. shelled pistachios

¼ cup olive oil

¼ cup balsamic vinegar

To taste salt and pepper

1 bag baby spinach

2 each pears, stem and seeds removed, quartered

While traveling last week I had the most tasty cocktail using pear brandy and it made me want to include a dish using pears this week. Pears seem to taste even more delicious when it is extremely warm like it has been lately!

Soup: Broccoli Cheddar Soup

1 Tbsp olive oil

1 medium onion, diced

3 cloves garlic, minced

2-3 stalks celery, chopped

1 head broccoli, chopped into florets

2 each carrots, peeled and sliced

1 quart vegetable broth

1 tsp. salt

1 tsp. pepper

1 cup shredded cheddar cheese S

¼ cup milk

To Garnish

½ cup parsley, chopped

Serving broccoli and cheese together was one way that my mom could get me to eat veggies when I was younger. Luckily my tastes have evolved and I love veggies now! This soup seemed to fit on our plan this week as it is simple to make, pairs well with mains, and can easily be used for lunch,

Breakfast:

Bacon and Eggs- Both of these items are on sale this week. You could also take leftover tortillas and even some leftover portabella mushroom taco stuffing and create some tasty breakfast tacos or burritos!

Yogurt and Blueberries- Chobani yogurt is on sale this week as well as blueberries.

Lunch:

Peanut Butter and Celery Sticks- Peanut butter is on sale and you do need to buy celery for our soup so, buy a bag and use the leftovers.

Leftovers, Soup and Sides- mix and match leftovers from the week to create a new combo. You could leftover tortillas and portabella taco stuffing in combination with the cilantro rice to make an awesome burrito. You could even leave out the tortilla and have a rice bowl the cilantro rice and taco stuffing.

Snacks:

cherries S

red or white seedless grapes S

tortilla chips and mango salsa

______________________________________________________

Pantry Staples

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

olive oil

salt

pepper

dried thyme

Worcestershire sauce

ketchup

breadcrumbs

sesame seeds

honey

apple cider vinegar

vegetable oil

unsalted butter

cumin

red pepper flakes

Jasmine rice

Italian seasoning

balsamic vinegar

Shopping List by Department

(full list here by department)

Produce

2 each onion

2 heads garlic

3 each carrots

1 bunch parsley

1 crown broccoli

2 each avocado

3 each lemon

1 bag baby spinach

2 each pears

1 bag celery

1 head broccoli

3-4 each portabella mushrooms (full size) S

1 each tomato

1 each yellow or orange bell pepper

1 each red onion

1 each jalapeno

1 each mango S

1 bunch cilantro

2 each limes

1 container blueberries S *Breakfast

1 container Simple Truth Organic salad blends S *Lunch

1 bag cherries S *Snack

1 bag seedless grapes S *Snack

Meat/Protein

1 lb. ground turkey S

1 lb. Atlantic salmon

1 package bacon S *Breakfast

Dairy/Eggs

1 bag shredded cheddar cheese S

¼ cup milk

1 12 ct. eggs S *Breakfast (1 is needed for turkey meatloaf)

3-4 each Chobani yogurt S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

3-4 oz. shelled pistachios

1 box orzo

Canned Goods & Non-Perishables

1 large vegetable broth

1 14.5 oz. can black beans

1 package corn or flour tortillas S

1 jar peanut butter S *Lunch

1 bag corn tortilla chips *Snack

Frozen Items

1 bag frozen corn

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Turkey Meatloaf with Broccoli

Ingredients

2 Tbsp. olive oil
1 cup yellow onion, chopped
2 cloves garlic, minced
1 tsp. salt
½ tsp. pepper
¼ tsp. dried thyme
1 each carrot, diced
½ cup parsley, chopped
2 tsp. Worcestershire sauce
¾ cup ketchup
1 lb. ground turkey S
½ cup breadcrumbs
1 each egg
1 crown broccoli, quartered
To taste salt and pepper

Process

1. Preheat oven to 350 F and then In a medium saute pan cook onion, olive oil, salt, pepper and thyme over medium heat until onion is softened.

Add carrot and cook until softened, about 3 minutes.

Stir in parsley, worcestershire and ¼ cup ketchup then transfer all to a large bowl to cool.

Combine turkey, breadcrumbs and egg with onion mixture.

Press meatloaf mixture into an oiled loaf pan then spread remaining ketchup on top.

Bake for 45-50 minutes. Internal temperature should reach 165 F.

While meatloaf is cooking, steam broccoli for 4 minutes in a steamer during the last 10 minutes of cooking time to ensure broccoli is hot when meatloaf is done. When done, season to taste with salt and pepper.

Skillet Fish with Herbs and Orzo

Ingredients

1 cup orzo, uncooked
2 cloves garlic, minced
¼ cup flat leaf parsley, chopped
2 tsp. lemon zest
2 Tbsp. olive oil
2 Tbsp. lemon juice
To taste salt and pepper
1 ½ Tbsp. vegetable oil
1 lb. Atlantic salmon, cut in 4 small portions S
1 Tbsp. unsalted butter

Process

1. Cook 1 cup of orzo according to package directions, drain.
2. Combine garlic, parsley, lemon zest and olive oil in a bowl.

Season salmon fillets with salt and pepper.

Heat vegetable oil in a skillet over high heat. Add salmon fillets and cook 5-6 minutes. Turn the fillets and cook for an additional 4 minutes, until fish is flaky and registers 140 F.

Once fish is almost complete, add butter and cook until the butter is golden then add herb mixture on top of fish.

Serve fish on a bed of orzo along with lemon wedges for juicing over fish and orzo.

Portabella Mushroom Tacos with Mango Salsa

Ingredients

3-4 each portabella mushrooms S
2 tsp. red pepper flakes
2 cloves garlic, minced
3 Tbsp. olive oil
2 Tbsp. lime juice
To taste salt and pepper
6 each corn or flour tortillas S
2 cups corn
1 14. 5 oz. can black beans
2 each avocados
1 each tomato, diced
1 each yellow or orange bell pepper, seeded and diced
⅓ cup red onion, diced
1 each jalapeno, seeded and chopped
1 each mango, diced
½ cup cilantro, chopped
1 Tbsp. lime juice

Process

1. Preheat a grill pan or your grill (depending on which you choose to use). Combine red pepper flakes, garlic, olive oil, salt and pepper together. Place mushrooms stem side up on a plate and drizzle the olive oil combination evenly over the mushrooms. Squeeze lime juice all over mushrooms.

Cook mushrooms on grill or grill pan on stove for about 12-15 minutes. You want the mushrooms to be tender and to have some grill markings.

Once mushrooms are done, set them aside to cool before slicing into strips or small pieces.

While mushrooms are cooling, drain and rinse black beans then add corn and black beans to a small pan and heat until corn is warmed through. Combine cut mushrooms, corn and black beans together in a bowl.

Combine tomato, bell pepper, red onion, jalapeno, mango, cilantro and lime juice in a bowl to make salsa. You can do this at the very beginning if you prefer and place in the fridge while making the rest.

Take a tortilla and fill it with mushroom stuffing and mango salsa then top with avocado slices.

Sides

Cilantro Rice

Ingredients

2 cups Jasmine rice, uncooked
4 Tbsp. cilantro, chopped
1 Tbsp lemon peel, grated
1 Tbsp. lemon juice
Pinch salt and pepper

Process

Make rice according to package instructions.

Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.

BONUS SIDE Spinach and Pear Salad

Ingredients

3-4 oz. shelled pistachios
¼ cup olive oil
¼ cup balsamic vinegar
To taste salt and pepper
1 bag baby spinach
2 each pears, stem+seeds removed, quartered

Process

Heat a small pan over medium high heat and add pistachios. Cook until lightly toasted.

Make dressing by combining olive oil, balsamic vinegar, salt and pepper in a bowl. Cover and refrigerate. Make sure not to keep in the fridge too long or else the olive oil will coagulate. If this happens, place dressing in a jar and submerge in hot water to liquify the oil again.

In another bowl, place spinach, pear quarters and toasted pistachios. Cover and refrigerate.

To serve, place desired amount of salad in a bowl and then add desired amount of dressing. Store the salad and dressing separately during the week so that the salad does not become soggy.

Also, make sure to cut the pears each night as needed, otherwise the pears will oxidize and turn brown.

Soup

Broccoli Cheddar Soup

Ingredients

1 Tbsp olive oil
1 medium onion, diced
3 cloves garlic, minced
2-3 stalks celery, chopped
1 head broccoli, chopped into florets
2 each carrots, peeled and sliced
1 32 oz. vegetable broth
1 tsp. salt
1 tsp. pepper
1 cup shredded cheddar cheese S
¼ cup milk
To Garnish:
½ cup parsley, chopped

Process

In a large pot over medium heat, add the oil, onion and garlic. Cook for 5 minutes, stirring frequently.

Add the celery, broccoli and carrots and saute for 5 minutes More.

Add the broth, salt and pepper. Cover and simmer over medium heat for about 15 minutes.

Transfer soup to a blender and blend until smooth.

Return soup to pot on low heat. Stir in cheese and milk. Cook for 3-5 minutes until cheese and milk are fully blended in.

Garnish with parsley.

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_________________________________

Mini Meal Plan

Kroger

July 12th – July 18th

This list is based on Sale items for the week of July 12 -July 18, 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: Spaghetti and Meatballs

2 28 oz. cans crushed tomatoes

1 each onion, diced

2 Tbsp. olive oil

4 cloves garlic, minced

1 small can tomato paste

2 tsp. salt

1-2 pinches red pepper flakes

1 – 1 ½ lbs. ground beef or bulk Italian sausage S

1 large egg

½ cup onion, chopped

½ cup breadcrumbs (regular or Italian seasoned) *or oats for GF

½ cup milk

¼ cup parsley, minced

1 clove garlic, minced

1 tsp. salt

1 tsp. pepper

8 oz. spaghetti S *or GF pasta

Although it is super warm out, I still get that craving for a more comforting pasta this time of year. This basic spaghetti and meatballs recipe is a great way to cover the craving, but still stay light and healthy!

Main 2: Boneless Top Sirloin Steak with Asparagus

1 Tbsp. chili powder

1 Tbsp. dried thyme

1 Tbsp. ancho chili powder

To Taste salt and pepper

2-3 each boneless sirloin steaks S

2 Tbsp. olive oil

1 bunch asparagus, trimmed

1 tsp. salt

¼ tsp. pepper

There is nothing like a delicious steak in the summer! Not only is it yummy, but pair it with a simple asparagus and a great glass of red for a wonderful evening A little bit of seasoning and simple cooking make this a dish you will love!

Main 3: Meatless Stuffed Squash Boats

1 cup brown rice, cooked

1 Tbsp. olive oil

1 each onion, chopped

1 bag frozen corn S

1 can black beans

½ tsp. chili powder

To Taste salt and pepper

3 each yellow and/or zucchini squash, halved S

1 cup Mexican cheese blend S *replace with 1/2 cup nutritional yeast for Vegan

A great vegetarian meal that will fill you up and keep you satisfied! This dish is easy to make and is great for leftovers.

Side 1: Potato Salad

2 tsp. salt, divided

3 ½ lbs. russet potatoes, peeled and cut into small chunks

2 Tbsp. olive oil

1 each onion, diced

1 cup vegetable stock

¾ cups apple cider vinegar

2 Tbsp. dijon mustard

2 Tbsp. sugar

To taste black pepper

3 Tbsp. parsley

Potato salad is a great match for many of our mains this week. This potato salad is different in that it does not use mayo.

Soup: Corn Chowder

2 Tbsp olive oil

1 each onion, chopped

5 sprigs fresh thyme leaves

2 cloves garlic, minced

2-3 each russet potatoes, peeled and cut into small pieces

1 16oz. Package frozen corn S or 4 ears fresh corn, kernels cut off the cob

6 cups vegetable broth

2 cups heavy cream, milk or vegan milk (unsweetened, unflavored)

To taste salt and pepper

4 each green onions, chopped

In thinking of a soup this week, I was pulled towards using corn, which is in season. This soup has fresh feel and it is not too heavy for summer time. Make sure to use fresh, local corn if you can!

Breakfast:

Yogurt and Blueberries S

Eggs and Bacon S

Lunch:

Sandwiches with lunch meat or leftover meat from mains

Apple slices and peanut butter S

Snacks:

Pineapple not used for grilled fruit

Northwest red cherries S

______________________________________________________

Pantry Staples

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

olive oil

salt and pepper

bread crumbs

chili powder

dried thyme

ancho chili powder

brown rice

apple cider vinegar

dijon mustard

sugar

cooking spray

unsalted butter S

red pepper flakes

Shopping List by Department

(full list here by department)

Produce

1 bag russet potatoes

1 bunch asparagus

1 head garlic

2 containers Simple Truth Salad Blends S *can vary type

3 each yellow and/or zucchini squash S

4 each yellow onion

1 each lime

1 bunch parsley

1 package basil

1 package fresh thyme

1 bunch green onions

2 containers blueberries S *for breakfast

1 bag cherries S *Snack

3-4 each apples S *Lunch

Meat/Protein

1 package boneless top sirloin steaks S

1 lb. ground beef or italian sausage S

1 package bacon S *Breakfast

1 package lunch meat S *Lunch

Dairy/Eggs

1 package Kroger mexican blend cheese S

2 cups heavy cream

1 12 ct. eggs S *Breakfast

4-5 containers Stonyfield organic yogurt S *Breakfast

½ cup milk

½ cup parmesan

Grains/Nuts/Dried Fruit/Pasta

1 loaf bread, whole wheat S *Lunch

8 oz. spaghetti S

Canned Goods & Non-Perishables

1 can black beans

2 32oz. Containers vegetable broth

1 bottle balsamic vinaigrette

2 28 oz. cans crushed tomatoes

1 small can tomato paste

1 jar Kroger peanut butter S *Lunch

Frozen Items

1 bag, small Kroger frozen corn S

1 bag, large Kroger frozen corn S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Spaghetti with Meatballs

Ingredients

2 28 oz. cans crushed tomatoes
1 each onion, diced
2 Tbsp. olive oil
4 cloves garlic, minced
1 small can tomato paste
2 tsp. salt
1-2 pinches red pepper flakes
1 – 1 ½ lbs. ground beef or bulk Italian sausage S
1 large egg
½ cup onion, chopped
½ cup breadcrumbs (regular or Italian seasoned) or oats
½ cup milk
¼ cup parsley, minced
1 clove garlic, minced
1 tsp. salt
1 tsp. pepper
8 oz. spaghetti or gluten free pasta
½ cup basil & parmesan to garnish

Process

1. For the sauce: Heat a large pot over medium heat. Add olive oil, onion and garlic. Saute for 6-8 minutes, until onion is tender,

Add tomatoes, tomato paste, salt and red pepper flakes. Bring to a boil.

Reduce to a simmer and let simmer for about 15 minutes.

For the meatballs: Preheat oven to 400 F. In a bowl combine ground beef or Italian sausage, egg, onion, bread crumbs, milk, parsley, garlic, salt and pepper. Use hands to thoroughly mix all ingredients.

Use a Tbsp. to create balls of the meat mixture and place in a lightly greased baking dish. Bake for about 25 minutes.

While meatballs are cooking, cook spaghetti according to package directions.

Serve all three together in a bowl and add grated parmesan and basil if desired.

Boneless Top Sirloin Steak with Asparagus

Ingredients

1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
2-3 each boneless sirloin steaks S
2 Tbsp. olive oil
1 bunch asparagus, trimmed
1 tsp. salt
¼ tsp. pepper

Process

Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
Coat the steaks with the spice mixture and place in a broiler pan or on a baking sheet.
Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the meat has reached the desired temperature, remove it from the broiler and let it sit for 2-3 minutes before serving.
While meat is cooking, heat olive oil in a pan over medium-high heat.
Add asparagus and season with salt and pepper. Cook for about 10 minutes, turning asparagus to ensure even cooking.* Serve together after allowing steak to rest for 10 minutes after cooking.

*Alternatively, you can roast the asparagus alongside the steak, removing when bright green so as not to overcook.

Meatless Stuffed Squash Boats

Ingredients

1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn
1 can black beans
½ tsp chili powder
To taste salt and pepper
3 each yellow or zucchini squash S
1 cup Mexican cheese blend

Process

1. Cook rice according to package instructions. Preheat oven to 350 F.

Cut each zucchini in half and scoop out the flesh. Set flesh aside.

When rice is close to being done, heat olive oil in a skillet over medium heat.

Add onion and cook slowly until softened, about 5 minutes.

Combine rice, onion, corn, squash flesh and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.

Stuff each squash half with mixture and then top with cheese,

Place squash in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 minutes.

*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.

Side

Potato Salad

Ingredients

2 tsp. salt, divided
3 ½ lbs. russet potatoes, peeled and cut into small chunks
2 Tbsp. olive oil
1 each yellow onion, diced
1 cup vegetable broth
¾ cups apple cider vinegar
2 Tbsp. dijon mustard
2 Tbsp. sugar
To taste black pepper
3 Tbsp. parsley

Process

Bring a large pot of water with 1 tsp. salt to a boil.

Add potatoes and return to boil. Reduce heat to medium and cook potatoes until soft, about 10 minutes. Drain and set aside to cool.

Heat 1 Tbsp. oil in a pan over medium-high heat and add the onion. Cook until tender.

Stir in vegetable broth, vinegar, mustard and sugar. Cook, being sure to stir, for about 15 minutes. Mixture should be at a small bubble.

Add potatoes and mix to coat Add remaining 1 tsp. Of salt and then pepper to taste. Sprinkle with parsley. Serve hot or cold.

Soup

Corn Chowder

Ingredients

2 Tbsp. olive oil
1 each onion, chopped
5 sprigs fresh thyme leaves
2 cloves garlic, mince
2-3 each russet potatoes, peeled and cut into small pieces
1 16 oz. package frozen corn
6 cups vegetable broth
2 cups heavy cream, milk or nut-milk (unsweetened and unflavored)
To taste salt and pepper
4 each green onions, chopped

Process

Heat the olive oil over medium heat. Add the onion and thyme and cook 8-10 minutes until onion is soft.

Stir in the garlic and cooks for 2 minutes.

Add in the potatoes, corn, vegetable broth and heavy cream, milk or nut-milk and bring to a boil.

Reduce heat and simmer for about 15minutes until potatoes are tender.

Place half of the soup mixture in a blender and puree until potatoes are smooth.

Season with salt and pepper then top with green onion.

________________________________________________________________________

Mini Meal Plan

Kroger

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)

Main 1: Gnocchi with Mushrooms and Asparagus

1 package gnocchi

2 Tbsp. olive oil

2 medium vidalia sweet onions, thinly sliced S

5 cloves garlic, thinly sliced

1 5-6 oz. container white mushrooms S

1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces

1 Tbsp. lemon rind

2 Tbsp. lemon juice

1 Tbsp. unsalted butter

To taste salt and pepper

⅓ cup grated parmesan (Optional)

For a vegetarian dish this week gnocchi seemed like a perfect fit! Gnocchi pairs well with many vegetables and is simple to do with some olive oil, lemon and seasoning.

Main 2: Honey Ginger Salad with Grilled Chicken

1 package boneless chicken breasts S

1 5 oz. container Simple Truth Organic Salad S

1 each carrot, thinly sliced

1 each cucumber, peeled and thinly sliced S

2 tsp. sesame seeds, toasted

1 each avocado, sliced and pit removed

1 Tbsp. fresh ginger, peeled and minced

¼ cup honey

1 tsp. salt

½ tsp. pepper

1/4cup apple cider vinegar

1 Tbsp. lemon juice

1 cup olive oil

I find that I tend to eat more salads during the summer than other parts of the year. What is great about summer salads is the ability to take your favorite ingredients and add them in as well as changing up the protein, so have fun with this one!

Main 3: Blackened Tilapia with Squash

1 ½ tsp. cumin

½ tsp. salt

½ tsp. paprika

½ tsp. chili powder

¼ tsp. garlic powder

1 lb. tilapia fillets S

2 tsp. olive oil

1 each yellow squash, sliced S

1 each zucchini squash, sliced S

The spice on the fish pairs nicely with the simplicity of the squash. For this recipe, I chose to bake the fish, but this can also be done on the stove with a little bit of olive oil in a pan. There you will still cook fish until flaky, but be sure to flip your fish and cook on both sides for 3-4 minutes.

Side 1: Veggie Saute

1 lb. french green beans, frozen

4 Tbsp. olive oil

1 each red onion, sliced

2 tsp. rosemary, chopped

1 each yellow pepper, seeded and sliced

1 each red pepper, seeded and sliced

2 each lemons, juiced

4 tsp. lemon zest

1 bag arugula or baby spinach

To taste salt and pepper

This saute sounded so delicious as a partner for many of our mains this week! The greens beans and pepper provide a nice crunchiness and a good summer feel that is packed with goodness.

BONUS Side: Tomato and Avocado Salsa/Salad

4 each red tomatoes on the vine, chopped S

2 each avocados, peeled and chopped

½ cup red onion, diced

1 each jalapeno, seeded and chopped

2 Tbsp. olive oil

2 tsp. lemon juice

¼ cup cilantro, chopped

To taste salt and pepper

Yes, the title does say salsa or salad! We will use this dish as a side and as a salsa for our fish dish this week. Feel free to grab some tortilla chips, too, and dip in as a snack or lunch!

Soup: White Bean Turkey Chili

1 Tbsp. vegetable oil

1 lb. ground turkey S *optional (leave this out if vegan)

1 large vidalia sweet onion, finely chopped S

3 cloves garlic, minced

2 tsp. cumin

½ tsp. oregano

2 each poblano peppers, seeded and chopped

2 cans white beans (cannellini or great northern), drained and rinsed

1 can low-sodium chicken broth

1 jar salsa verde (green salsa, mild)

Optional Toppings:

1 cup shredded monterey jack cheese S (optional)

½ cup cilantro, chopped (optional)

Chili is one of my favorite dishes that I do not tend to make in the summer when it is so warm. White bean chili is a great lighter option that doesn’t seem quite so heavy for the summer, but still lets you enjoy the chili you love!

Breakfast:

Bacon and Eggs- use eggs and bacon leftover from last week or grab fresh if you need to, Bacon is on sale this week and you can use the optional shredded cheese for the white bean turkey chili to make a nice scramble or omelette.

Yogurt and Berries- this is a great week to grab some yogurt and berries with all kinds of berries on sale! Try the Siggi’s yogurt that is on sale this week for a change.

Lunch:

Sandwiches- grab a loaf of private selection bread or the hamburger buns that are on sale this week. Add any leftover chicken breasts or blackened tilapia to make a tasty sandwich along with a bag of fresh selections cole slaw that is on sale.

Leftovers- place any leftover proteins from this week on the kale salad or enjoy some leftover gnocchi and soup.

Snacks:

celery and peanut butter S

tortilla chips with the tomato and avocado salsa

Clif or Luna bars S

______________________________________________________

Pantry Staples

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

olive oil

salt

pepper

chili powder

dried thyme

ancho chili powder

unsalted butter

grated parmesan (optional)

sesame seeds

honey

apple cider vinegar

cumin

paprika

garlic powder

oregano

vegetable oil

Shopping List by Department

(full list here by department)

Produce

1 bag mini peeled carrots S

4-5 each lemon (a small bag may be cheaper)

3 each sweet vidalia onions S

2 heads garlic

1 5-6 oz. package white mushrooms S

1 lb. asparagus

1 5 oz. container Simple Truth Organic salad S

1 each carrot

1 each cucumber S

3 each avocado

1 Tbsp. fresh ginger

1 each yellow squash S

1 each zucchini squash S

3 each red onion

1 each yellow pepper

1 each red pepper

1 bag arugula or baby spinach

4 each red tomatoes on the vine S

1 each jalapeno

1 bunch cilantro

3 each poblano peppers

1-2 containers strawberries, blueberries or raspberries S *Breakfast

1 bag celery *Snack

1 bag Fresh Selections coleslaw S *Lunch

Meat/Protein

1 package Tyson boneless chicken breasts S

1 lb. tilapia fillets S

1 lb. Simple Truth Natural ground turkey S *optional, for soup

1 package Hormel bacon S *Breakfast (if needed)

Dairy/Eggs

1 bag Kroger shredded Monterey jack cheese S

1 12 ct. eggs *Breakfast (if needed)

4-5 each Siggi’s yogurts S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 package gnocchi

1 loaf Private Selection bread S *Lunch

1 box Clif or Luna bars S *Snack

Canned Goods & Non-Perishables

2 cans white beans (cannellini or great northern)

1 can low-sodium chicken broth

1 jar salsa verde (green salsa, mild)

1 bag tortilla chips *Snack

1 jar Kroger peanut butter S *Snack

Frozen Items

1 lb. French green beans

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Gnocchi with Mushrooms and Asparagus

Ingredients

1 package gnocchi
2 Tbsp. olive oil
2 medium vidalia sweet onions, thinly sliced S
5 cloves garlic, thinly sliced
1 5-6 oz. container white mushrooms S
1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces
1 Tbsp. lemon rind
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
To taste salt and pepper
⅓ cup grated parmesan (Optional)

Process

1. Cook gnocchi according to package instructions.

Heat a large skillet over medium-high heat and then add oil.

Add onion and cook until lightly browned, about 10 minutes.

Stir in garlic and cook for 2 minutes, then add the mushrooms and asparagus. Cook until mushrooms are browned and asparagus is tender, about 8 minutes.

Add drained gnocchi, rind, juice and butter. Stir to mix until butter is melted.

Season to taste with salt and pepper as well as parmesan if desired.

Honey Ginger Salad with Grilled Chicken

Ingredients

1 package boneless chicken breasts S
1 5 oz. container Simple Truth Organic Salad S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced S
2 tsp. sesame seeds, toasted
1 each avocado, peeled, pitted & sliced
1 Tbsp. fresh ginger, peeled and minced
¼ cup honey
1 tsp. salt
½ tsp. pepper
1/4cup apple cider vinegar
1 Tbsp. lemon juice
1 cup olive oil

Process

1. Season chicken breasts with salt and pepper and cook either on the stove top or grill.

In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.

Whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.

When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.

Blackened Tilapia with Squash

Ingredients

1 ½ tsp. cumin
½ tsp. salt
½ tsp. paprika
½ tsp. chili powder
¼ tsp. garlic powder
1 lb. tilapia fillets S
2 tsp. olive oil
1 each yellow squash, sliced S
1 each zucchini squash, sliced S

Process

1. Preheat oven to 375 F. Combine cumin through garlic powder and then rub on tilapia (if cooking in a skillet on the stovetop, rub both sides of tilapia with spice mixture).

Place tilapia on a foil lined baking sheet and cook until fish is flaky, about 15-20 minutes.

While fish is cooking, heat olive oil in a pan over medium high heat. Add squash and saute for about 5 minutes, until squash begins to soften.

Top the fish with some of the tomato and avocado salsa/salad and serve with the squash.

Sides

Veggie Saute

Ingredients

1 lb. French green beans, frozen
4 Tbsp. olive oil
1 each red onion, sliced
2 tsp. rosemary, chopped
1 each yellow pepper, seeded and sliced
1 each red pepper, seeded and sliced
2 each lemons, juiced
4 tsp. lemon zest
1 bag arugula or baby spinach
To taste salt and pepper

Process

Heat the oil in a large skillet over medium-high heat.

Add the onion and rosemary and cook until onion is tender. Lower the heat to medium and add green beans and peppers. Cook until peppers are tender.

Stir in the lemon juice and zest.

Add the spinach or arugula and cook until wilted.

Season to taste with salt and pepper.

BONUS SIDE Tomato and Avocado Salsa/Salad

Ingredients

4 each red tomatoes on the vine, chopped S
2 each avocados, peeled, pitted and chopped
½ cup red onion, diced
1 each jalapeno, seeded and chopped
2 Tbsp. olive oil
2 tsp. lemon juice
¼ cup cilantro, chopped
To taste salt and pepper

Process

Combine tomato, avocado, red onion and jalapeno in a large bowl. Add olive oil and lemon juice then toss to combine.
Add cilantro, salt and pepper and combine again.

Soup

White Bean Turkey Chili

Ingredients

1 Tbsp. vegetable oil
1 lb. ground turkey S *optional if vegan
1 large vidalia sweet onion, finely chopped S
3 cloves garlic, minced
2 tsp. cumin
½ tsp. oregano
2 each poblano peppers, seeded and chopped
2 cans white beans (cannellini or great northern), drained and rinsed
1 can low-sodium chicken broth
1 jar salsa verde (green salsa, mild)

Optional Toppings:

1 cup shredded monterey jack cheese S (optional)
½ cup cilantro, chopped (optional)

Process

Heat oil in a pan over medium-high heat. Add turkey and cook until browned.
Place 1 Tbsp. olive oil in a large pot and add onion sauteeing until tender. Add garlic and saute for about 3 minutes more.
Add cumin and oregano sauteeing for 1 minute and then add in peppers. Reduce heat and cook, covered, for about 8 -10 minutes.
Add turkey, beans, broth and salsa verde then bring to a simmer. Cover and continue to simmer for 10 more minutes.
Place chili in bowls and add desired toppings.

________________________________________________________________________

Mini Meal Plan

Kroger

June 14th – June 20th

This list is based on Sale items for the week of June 14th – June 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!

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: Lemon-Dill Salmon Rice Bowl with Squash

1 lb. Atlantic salmon fillets S

1 tsp. lemon-pepper seasoning

1tsp. salt

506 oz container plain Greek yogurt S

1 ½ Tbsp. fresh dill, chopped

1 tsp. lemon zest

1 Tbsp. lemon juice

2 cloves garlic, minced

To taste salt and pepper

1 each yellow or zucchini squash (can do ½ of each) S

1 cup jasmine or brown rice, cooked

In the heat of summer there is nothing better than a rice bowl with protein and some vegetables. This lemon dill salmon is a dish that we actually made a long time ago, but this week we have added some rice and squash to create a bowl of goodness!

Main 2: Roasted Vegetables and Smoked Sausage

2 each medium sweet potatoes S

1 lb. Brussels sprouts, trimmed

1 Tbsp. olive oil

1 tsp. cumin

¼ tsp. garlic salt

To taste salt and pepper

1 8 oz. container white mushrooms, chopped S

1 splash olive oil

To taste salt and pepper

1 package smoked sausage S *leave this out if desired to make vegetarian

I made this dish at home last week and was so impressed with how it turned out. Last week I used chicken sausage which you can always do, but smoked sausage is on sale this week and the smokiness will go well with the sweet potatoes and Brussels sprouts. This is also a great dish to make vegetarian by leaving out the sausage. It still tastes just as great!

Main 3: Meatless Stuffed Peppers

1 cup brown rice, cooked

1 Tbsp. olive oil

1 each onion, chopped

1 bag frozen corn S

1 can black beans

½ tsp. chili powder

To taste salt and pepper

3 each green bell peppers, cut in half, seeds removed S

1 cup Mexican cheese blend S

Stuffed peppers are always a fun and easy dish to make! Whether meatless or with your favorite protein they are simple and delicious. Feel free to leave out the cheese here for a plant-based meal.

Side 1: Orzo with Peas, Mint and Parmesan

1 box orzo

3 cups frozen peas S

1 Tbsp. unsalted butter

3 Tbsp. mint, chopped

½ cup parmesan

This dish a great combination with many of our mains this week and it can be used for lunch. The orzo gives this a salad feel and you can eat it warm or cold.

BONUS Side Spinach and Berry Salad

1 large container baby spinach

1 ½ cups blueberries S

2 cups strawberries S

1 cup Chevre (goat cheese), crumbled

1 cup sliced almonds

½ cup balsamic vinegar

4 Tbsp. honey

1 cup olive oil

To taste salt and pepper

This salad has been a lunch staple in my house the last few weeks. It is easy to make and works perfectly for lunch too. You’re making a big batch of vinaigrette here so save some for lunch salads throughout the week!

Soup: Roasted Cauliflower Soup

1 head cauliflower, cut into florets

2 tsp. olive oil

1 tsp. salt

1 tsp. pepper

2 each shallots, peeled and quartered

1 Tbsp. olive oil

3 cloves garlic, minced

4 cups low-sodium chicken broth

To taste salt and pepper

Soup in the summer can be hard to swallow for many people. By using soups that are lighter, we can pair a soup up with a sandwich for lunch or a main for dinner year round.

Breakfast:

Bacon and eggs- both of these are on sale this week and are an easy, filling go to.

Yogurt and Fruit/Berries- there is yogurt on sale and you can choose fresh berries or the private selection frozen berries that are on sale.

Fruit Smoothies- if you pick up some fruit to go with your yogurt, why not add in a carton of Silk almondmilk and enjoy a morning smoothie

Lunch:

The mains and sides that you have this week should provide lunch for the week as well.

Snacks:

Clif bars

Nectarines, grapes or apples

______________________________________________________

Pantry Staples

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

brown sugar

chili powder

paprika

cumin

garlic powder

cayenne pepper

lemon-pepper seasoning

salt

pepper

rice- brown and/or Jasmine

olive oil

garlic salt

unsalted butter

parmesan, grated

apple cider vinegar

balsamic vinegar

honey

Shopping List by Department

(full list here by department)

Produce

1 package fresh dill

2 each lemon

1 head garlic

1 each yellow or zucchini squash S

2 each medium sweet potatoes S

1 lb. Brussels sprouts

1 8 oz. package white mushrooms S

1 each yellow onion

3 each green bell peppers S

1 each lime

2-3 each peaches S

1 each red onion S

1 large container baby spinach

1 container blueberries S

1 container strawberries S

1 head cauliflower

2 each shallots

1 package mint

4-5 each nectarines and/or apples S *Snack

1 bag seedless grapes S *Snack

Meat/Protein

1 lb Atlantic salmon fillets S

1 package Kroger smoked sausage S

1 package bacon S *Breakfast

Dairy/Eggs

1 5-6 oz. container plain Greek yogurt S

1 bag Kroger Mexican blend cheese S

1 container Chevre (goat cheese), crumbled

1 12 ct. eggs S *Breakfast

4-5 each Dannon Greek yogurt S *Breakfast

1 carton Silk almondmilk S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box orzo

1 cup sliced almonds

Canned Goods & Non-Perishables

1 can black beans

1 large low-sodium chicken broth

1 box Clif bars multipack S *Snack

Frozen Items

1 bag Kroger frozen corn S

1 bag Kroger frozen peas S

1 bag Private Selection frozen fruit S *Breakfast

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Lemon-Dill Salmon Rice Bowl with Squash

Ingredients

1 lb. Atlantic salmon fillets S
1 tsp. lemon-pepper seasoning
1tsp. salt
5-6 oz container plain Greek yogurt S
1 ½ Tbsp. fresh dill, chopped
1 tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
1 each yellow or zucchini squash (can do ½ of each) S
1 cup jasmine or brown rice, cooked

Process

1. Preheat oven to 450 F and cook rice according to package instructions.

Season salmon with lemon-pepper seasoning and salt.

Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.

While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.

Take a small pan with ½ Tbsp, olive oil and heat over medium-high heat. Add squash and season with salt and pepper. Saute for about 5 minutes.

When salmon is done, place rice in a bowl and top with salmon and squash. Spoon lemon-dill sauce on top and enjoy!

Roasted Vegetables and Smoked Sausage

Ingredients

2 each medium sweet potatoes S
1 lb. Brussels sprouts, trimmed
1 Tbsp. olive oil
1 tsp. cumin
¼ tsp. garlic salt
To taste salt and pepper
1 8 oz. container white mushrooms, chopped S
1 splash olive oil
To taste salt and pepper
1 package smoked sausage S

Process

1. Preheat the oven to 400 F. Peel and cut sweet potatoes into small cubes and trim Brussels sprouts. Line a baking sheet with foil.

Toss sweet potatoes and Brussels sprouts in a bowl with olive oil, cumin, garlic salt, salt and pepper. Once fully tossed, place on lined baking sheet. Cook for 40 minutes.

In a small bowl, toss chopped mushrooms with olive oil, salt and pepper. Add to baking sheet with vegetable when there is 20 minutes of cooking time left.

Cut smoked sausage into 1-inch pieces. Heat olive oil in a pan and cook sausage pieces for 6-7 minutes until done.

Combine roasted vegetables and sausage together and enjoy.

Meatless Stuffed Peppers

Ingredients

1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn S
1 can black beans
½ tsp. chili powder
To taste salt and pepper
3 each green bell peppers, cut in half, seeds removed S
1 cup Mexican cheese blend S

Process

1. Cook rice according to package instructions. Preheat oven to 350 F.

When rice is close to being done, heat olive oil in a skillet over medium heat.

Add onion and cook slowly until softened, about 5 minutes.

Combine rice, onion, corn and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.

Stuff each pepper half with mixture and then top with cheese, if desired.

Place peppers in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 mins.

*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.

Sides

Orzo with Peas, Mint and Parmesan

Ingredients

1 box orzo
3 cups frozen peas S
1 Tbsp. unsalted butter
3 Tbsp. fresh mint, chopped
½ cup parmesan

Process

Cook pasta according to package directions, minus 1 minute.

During last 5 mins. of cooking, add peas to pasta. When pasta is al dente and peas are soft, drain both.

Return pasta and peas to pot and add butter. Mix in butter until melted while also adding mint and parmesan. Serve hot.

BONUS SIDE Spinach and Berry Salad

Ingredients

1 large container baby spinach
1 ½ cups blueberries S
2 cups strawberries S
1 cup Chevre (goat cheese), crumbled
1 cup sliced almonds
½ cup balsamic vinegar
4 Tbsp. honey
1 cup olive oil
To taste salt and pepper

Process

Combine baby spinach, strawberries, blueberries, chevere and almonds in a large bowl.

In a small bowl whisk together balsamic vinegar, honey and olive oil. Season to taste with salt and pepper.

Add dressing to salad when ready to serve. Store salad and dressing separately and then combine when ready to serve each time.

Soup

Roasted Cauliflower Soup

Ingredients

1 head cauliflower, cut into florets
2 tsp. olive oil
1 tsp. salt
1 tsp. pepper
2 each shallots, peeled and quartered
1 Tbsp. olive oil
3 cloves garlic, minced
4 cups low-sodium chicken broth
To taste salt and pepper

Process

Preheat oven to 450 F.

Place cauliflower florets in a bowl. Drizzle with olive oil, salt and pepper. Mix to coat cauliflower. Move cauliflower to a baking sheet and also place shallots on baking sheet. Cook for about 25 minutes, until the edges of the cauliflower are browned and it is tender. Be sure to move cauliflower and shallots around once during cooking.

Heat olive oil in a large pot and add garlic sauteing until fragrant and tender. Add cauliflower and shallots to pot.

Add in chicken broth, salt and pepper and simmer for about 20 minutes.

Removed soup from pot in batches transferring to a blender. Blend each batch until smooth then return to the pot until all of the soup is smooth.

Season to taste with salt and pepper.

________________________________________________________________________

Mini Meal Plan

Kroger

June 7th – June 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!

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: Teriyaki Pork Stir Fry

1 cup long grain rice *Optional

1 – 1 ½ lbs. boneless pork tenderloin S

½ tsp. salt

½ tsp. pepper

2 Tbsp. vegetable oil

1 bunch broccoli, chopped into florets

1 medium onion, cut into small wedges

1 each red pepper, thinly sliced S

2 stalks celery, cut into ¼ in. slices

8 oz. white mushrooms, sliced

⅓ cup low sodium soy sauce

3 Tbsp. hoisin sauce

2 Tbsp. brown sugar

1 Tbsp. fresh ginger, grated

2 tsp. cornstarch

1 can chopped pineapple

2 cups bean sprouts

4 each green onions, coarsely chopped

Making your own teriyaki sauce is such a great skill to have in the kitchen and much healthier! You can add other ingredients that you enjoy, stir-fry type ingredients. You can serve this over rice (made optional above) and have one of this week’s sides with it.

Main 2: Veggie and Bean Chilaquiles (Taco Bake)

1 Tbsp. olive oil

1 large onion, chopped

1 each green bell pepper, seeded and chopped

3 cloves garlic, chopped

1 container baby bella mushrooms S

2 cups frozen corn S

1 can black beans

2 tsp. cumin

1 jar green salsa S

To taste salt and pepper

1 bag tortilla chips

2 cups shredded cheese S

2 Tbsp. sour cream (Optional)

1 cup guacamole (Optional)

Chilaquiles (baked tortilla chips with fun ingredients) is a great dish because the longer it sits the better it tastes! Use leftovers throughout the week for lunch or add eggs and beans for a protein-filled breakfast.

Main 3: Shrimp Scampi with Angel Hair Pasta

8 oz. angel hair pasta

1 lb. shrimp, peeled and tails removed

¼ cup unsalted butter

6 cloves garlic, sliced thin

½ cup sweet red cherry peppers, quartered

1 each lemon, zested and juiced

¼ cup dry white wine

½ cup Italian parsley, chopped

½ tsp. salt

¼ tsp. pepper

1tsp. crushed red pepper flakes (Optional)

Every time that I do a shrimp scampi I am always amazed at what an easy and amazingly delicious dish it is! The pairing with angel hair makes this dish a weeknight classic.

Main 4: Tahini Chicken with Cucumber Salad

2-3 lbs bone-in split chicken breasts, thighs or drumsticks 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

1 English cucumber

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

1 pkg arugula

This tahini chicken dish is featured throughout many of our meal plans this week here at Vie because we think it is a fantastic example of how versatile you can be in the kitchen when using one single sauce. Here we use it two ways, both very different and definitely delicious!

Main 5: Turkey Burgers with Spinach & Feta

1 lb. ground turkey S

1 each yellow onion, chopped

1 each egg

1 cup breadcrumbs

½ tsp. dried thyme

1 Tbsp worcestershire sauce

1 package frozen chopped spinach, thawed S

1 can roasted red peppers, chopped

To taste salt and pepper

1 pkg crumbled feta *optional

1 bottle Greek or Italian salad dressing

1 bag whole wheat burger buns

4 leaves romaine lettuce *optional

Greek turkey burgers are great because they are not only healthy but packed with flavor. Add any other ingredients that you like, like kalamata olives for example! Instead of mayo, use a Greek salad dressing to spice things up!

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

1 dozen eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Light, healthy and easy to make, leave off the eggs and blue cheese if you want a plant-based spin.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

Our chef Hannah Matarazzo just prepared this for our Vie SPring Soiree and it was a huge hit! This side has a surprising pop with the sweet tart cucumber salad. You’ll love playing around with how much quinoa to mix in. Great for leftover grain bowls, too!

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Vegans celebrate! This is an awesome plant-based dish that gets better as it sits in the fridge. Use almond or cashew butter for something different.

SOUP

Mixed Bean Soup

2 yellow onions, chopped

4 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

I like to call this one the kitchen sink soup simply because it’s what I make most often at home when I’m trying to use up random veggies from the fridge. Feel free to play around and do the same!

Breakfast:

Bacon and Eggs: Buy eggs if you are out and scramble some up with bacon or the sausage that’s on sale!

Yogurt and Fruit: Grab some yogurt on sale this week and some extra fruit to mix together for a great breakfast.

Lunch:

Celery or Apples and Peanut Butter: You will have leftover celery this week from the teriyaki pork, why not put some peanut butter with that to complete your lunch and/or grab some apples to slice as well!

Sandwiches are always great to make when lunch meat and cheese are on sale.

Snacks:

Fresh Fruit, Crackers & Cheese: there’s a lot to choose from this week when it comes to snacks that are on sale.

______________________________________________________

Pantry Staples

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

salt

pepper

vegetable oil

low sodium soy sauce

hoisin sauce

brown sugar

cornstarch

cumin

unsalted butter

red pepper flakes

paprika

breadcrumbs

dried thyme

Worcestershire sauce

Dijon mustard

ketchup

long grain rice (optional)

almonds

balsamic vinegar

honey

rice vinegar

mirin

crunchy peanut butter

toasted sesame seeds

Shopping List by Department

(full list here by department)

Produce

1 bunch broccoli

3 each red pepper S

2 each yellow pepper S

2 each orange pepper S

1 each green bell pepper S

4 heads garlic (or 1 bag peeled garlic)

4 each yellow onion (can buy a bag)

1 bunch celery

1 head green cabbage

8 oz. package baby bella mushrooms S

1 hand fresh ginger

2 cups bean sprouts (buy fresh if available, if not buy canned)

1 bunch green onions

8 oz. container white mushrooms

1 pkg baby bella mushrooms

1 cup guacamole *Optional for chilaquiles

3 each lemon

2 bunches parsley

1 bunch rosemary

4 each English cucumbers

2 each vine-ripened tomatoes

2 pkg arugula

1 each red onion

3 each Gala or fuji apples (buy extra if desired for

lunch) *snack

4 each nectarines *snack

3 each bananas *breakfast

2 cups strawberries S (buy extra if desired for breakfast)

1 cup blueberries S (buy extra if desired for breakfast)

1 bunch basil

1 each jalapeno

3-4 each grapes *Lunch

Meat/Protein

1 -1 ½ lbs. boneless pork loin S

1 package split chicken breasts

1 package bacon S *Breakfast

Dairy/Eggs

1 bag Kroger shredded monterey jack S

2 Tbsp. sour cream *Optional for chilaquiles

1 dozen eggs

1 pkg blue cheese

4-5 each Chobani or Fage Greek yogurt S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 bag quinoa

1 cup long grain rice *optional

1 bag tortilla chips

Canned Goods & Non-Perishables

1 can chopped pineapple

2 cans black beans

1 can garbanzo beans

1 jar Private Selection green salsa S

1-2 32 oz. container(s) vegetable broth

1 jar tahini

1 jar pomegranate molasses *optional

1 jar roasted red peppers

Frozen Items

1 bag frozen corn S

1 package frozen chopped spinach S

1 large bag frozen green beans S

1 bag frozen peas

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Teriyaki Pork Stir Fry

Ingredients

1 cup long grain rice *Optional
1 – 1 ½ lbs. boneless pork tenderloin S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 bunch broccoli, chopped into florets
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced S
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
1 can chopped pineapple
2 cups bean sprouts
4 each green onions, coarsely chopped

Process

1. Cook the 1 cup of rice according to package instructions if using.
2. Season the pork with the salt and pepper. Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the pork, cooking until browned. Remove from the skillet and set aside.

Add the broccoli to the skillet along with 2 Tbsp. water and cook covered until the broccoli is tender. Set broccoli aside.

After pork has rested 10 minutes, chop into cubes or strips, making sure to reserve the juices that flow out onto the plate.

Add the remaining 1 Tbsp. of oil to the skillet and heat over medium-high heat. Add the onion and saute for 2 minutes. Add the red pepper, celery and mushrooms. Cook until just tender, about 3 minutes.

In a small bowl, whisk together soy sauce, hoisin sauce, brown sugar, ginger, cornstarch and pineapple. Add to the skillet along with the pork (and its juices) and broccoli as well as the bean sprouts and green onions. Cook until the sauce thickens, continually tossing, about 1 minute or so. Serve over rice if desired.

Veggie and Bean Chilaquiles

Ingredients

1 Tbsp. olive oil
1 large onion, chopped
1 each green bell pepper, seeded and chopped
3 cloves garlic, chopped
1 container baby bella Mushrooms
2 cups frozen corn S
1 can black beans
2 tsp. cumin
1 jar green salsa S
To taste salt and pepper
1 bag tortilla chips
2 cups shredded cheese S
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)

Process

1. Preheat oven to 375 F.
2. Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.

Add garlic, mushrooms, cumin and saute until peppers are tender.

In an oiled baking dish, layer tortilla chips with garlic and mushrooms mixture as well as corn and beans, pouring sauce out evenly on each layer. Continue layering until all filling is used up and tortilla chips come to the top (you may not use all of the chips).

Add shredded cheese to top and bake for 20 minutes, or until heated through and salsa is bubbling.

Serve with desired toppings

Tahini Chicken with Cucumber Salad

2-3 lbs bone-in split chicken breasts, thighs or drumsticks 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

1 English cucumber

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

1 pkg arugula

Process:

Preheat oven to 375 F.

Combine garlic, onion, olive oil, whole lemon, parsley, pomegranate molasses (if using), tahini and salt and pepper in a blender. Puree until smooth.

Arrange chicken in a baking dish just large enough to fit all of it in an even layer and pour half of sauce over chicken, turning pieces to coat. Place 3-4 fresh rosemary sprigs on top.

Put in the oven and bake for 30-45 minutes, or until chicken is done and lightly browned.

While chicken is cooking, make salad: using the rest of the tahini sauce, pour over sliced cucumbers, tomatoes and arugula and toss gently to combine. Refrigerate until ready to eat.

Sides

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

3-6 eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled *optional

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Process:

Heat oven to a low broil and line a baking sheet with foil. Wash bell peppers and place on baking sheet.

Add to the oven in the lowest third of the oven and broil peppers for 15 minutes or until blackened slightly and soft.

Remove once done and allow to cool. Once cooled, pull out stems and seeds and slice into strips.

While bell peppers are roasting, soft boil eggs: In a saucepan filled with salted water, add eggs before heating. Bring water to a boil with eggs, and keep an eye on them. Once the water begins to boil, set a timer for 3 minutes.

Remove from heat after 3 minutes and drain off hot water in the sink. Add cool running water to pan and keep draining and adding cool water until eggs are fairly cool to the touch. Crack shells and peel under running water. Slice eggs in half.

On a serving platter, arrange arugula with roasted red peppers, soft-boiled eggs and toasted almonds. Sprinkle with blue cheese (if desired) and basil and quickly whisk (or shake in a jar) the vinaigrette: balsamic, honey, olive oil and soy sauce.

Pour over salad to serve.

BONUS SIDE Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

1 tsp soy sauce

Process:

Cook quinoa in 2 cups water in advance and cool in the fridge.

Toss sliced cucumbers with rice vinegar, honey or agave, jalapeno, red pepper flakes and soy sauce.

Taste and adjust seasonings as needed, serve over quinoa.

SOUP

Mixed Bean Soup

2 yellow onions, chopped

4 cloves garlic, chopped

1 tsp olive oil

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

Process:

In a soup pot, saute onions and garlic in oil for 5 minutes.

Add carrots, celery and cabbage and cook for an additional 5 minutes.

Add green beans, stock, black beans and garbanzos and bring to a boil, then reduce to a simmer for 15 minutes.

Add frozen peas and salt & pepper just before serving and adjust seasonings as necessary after tasting.

________________________________________________________________________

Mini Meal Plan

Kroger

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!

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: Veggie and Bean Quesadilla

1 Tbsp. olive oil

1 large onion, chopped

1 each green bell pepper, seeded and chopped S

3 cloves garlic, chopped

1 container baby bella mushrooms

2 cups frozen corn S

1 can La Preferida black beans S

2 tsp. cumin

6 Tbsp. salsa

To taste salt and pepper

4 each flour tortillas

2 cups shredded cheese (or Cracker Barrel Vermont sharp white cheddar S)

2 Tbsp. sour cream (Optional)

1 cup guacamole (Optional)

We did this recipe not too long ago, but I brought it back this week once I saw the sales as there were so many items from the recipe on sale. What can I say? I am a woman who loves to save and enjoy delicious food at the same time! I also enjoy the ability to reheat and reuse the stuffing for these quesadillas during the week. Why not add some egg to the stuffing for a wonderful breakfast scramble or breakfast quesadilla?

Main 2: Turkey Scallopini with Cavatappi Pasta

1 box cavatappi pasta S

1 pkg turkey cutlets S

1 Tbsp flour

¼ cup unsalted butter

6 cloves garlic, sliced thin

2 Tbsp capers

1 each lemon, zested and juiced

¼ cup dry white wine

½ cup Italian parsley, chopped

½ tsp. salt

¼ tsp. pepper

1 tsp. crushed red pepper flakes (Optional)

Every time that I do a scallopini dish (thin cutlets) I am always amazed at what an easy and amazingly delicious dish it is! The pairing with cavatappi makes this dish an instant weeknight classic.

Main 3: Roasted Chicken with Mustard Greens

2 pkg Simple Truth natural chicken thighs S

1 tsp. paprika

½ tsp. pepper

¼ tsp. salt

1 tsp. vegetable oil

2 cloves garlic, minced

2 Tbsp. lemon juice

1 Tbsp. unsalted butter

1 cup red onion, sliced

3 cloves garlic, chopped

½ cup low sodium chicken broth

1 tsp. brown sugar

1 bunch mustard greens, rinsed thoroughly & chopped

To Taste salt and pepper

I always find warmth and comfort in this dish. I really enjoy cooking with chicken thighs. They were not something that I grew up eating, but my husband enjoys cooking with them a lot and we began to do more with them as they are very inexpensive and they absorb flavor so nicely.

Side 1: Fruit Salad

1 each organic raspberries S

4 each nectarines S

3 each bananas

2 cups strawberries S

1 cup blueberries S

At Vie we love big fruit salads using on-sale fruit! Best of all? This fruit is in season now so enjoy it at its peak!

BONUS Side Orzo with Kale

1 box orzo

1 lb. kale, stems removed and roughly chopped

1 each lemon, juiced

2 cloves garlic minced

With the main dishes that we have this week, an orzo dish would pair well and come on, it’s simple and yummy! We have done orzo with mustard greens before, but this week we will change it up and try it with kale. Either way, kale and mustard greens are both very tasty, healthy and inexpensive.

Soup: Vegetable Soup

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables S

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

1 can diced tomatoes (fire roasted are great for extra flavor)

We are in one of those on and off weather seasons so, why not a vegetable soup? Comforting yet still not too winter-feeling with the vegetables.

Breakfast:

Bacon and Eggs: Buy eggs if you are out and take your choice of turkey and real bacon that are both on sale to make bacon and eggs, a scramble or use leftover cheese and tortillas from the quesadillas this week to do egg and cheese or bacon, egg and cheese quesadillas. Don’t forget about using any extra quesadilla stuffing with eggs and bacon if desired for a scramble or quesadilla too.

Yogurt and Fruit: Grab a 4 pack of yogurt on sale this week and some extra fruit to mix together for a great breakfast.

Lunch:

Sandwiches: We have bread on sale as well as lunch meat and cheese if you desire.

Celery or Apples and Peanut Butter.

Snacks:

cantaloupe

nectarines

plums

______________________________________________________

Pantry Staples

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

salt

pepper

vegetable oil

low sodium soy sauce

hoisin sauce

brown sugar

cornstarch

cumin

unsalted butter

red pepper flakes

paprika

long grain rice (optional)

Shopping List by Department

(full list here by department)

Produce

1 each red pepper S

2 heads garlic

4 each yellow onion (can buy a bag)

2 stalks celery (buy a full package and use for lunch)

8 oz. package white mushrooms

1 Tbsp. fresh ginger

2 cups bean sprouts (buy fresh if available, if not buy canned)

1 bunch green onions

8 oz. container baby bella mushrooms

1 cup guacamole *Optional for quesadillas

4 each lemon

1 bunch parsley

2 each red onion

1 bunch mustard greens

1 pkg each strawberries, blueberries, raspberries S

3 each bananas

4 nectarines

1 bunch mustard greens

1 package dill

Meat/Protein

2 pkg chicken thighs S

1-2 pkg turkey cutlets

1 package Kroger or Private Selection bacon *Breakfast

1 package Oscar Mayer lunch meat S *Lunch

Dairy/Eggs

1 bag Kroger shredded monterrey jack S or Cracker Barrel cheddar S

2 Tbsp. sour cream *Optional for quesadillas

1 12 ct. Simple Truth Cage Free Large Eggs S (1 for meatloaf)

1 bag Kroger shredded mozzarella S *Optional for meatloaf

1 4-pack Chobani or Dannon Greek yogurt S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 package Mission flour tortillas

1 box cavatappi pasta S

1 box orzo

1 loaf Private Selection wide pan wheat bread S *Lunch

Canned Goods & Non-Perishables

1 can La Preferida black beans S

1 jar salsa

1 jar capers

¼ cup dry white wine

1 can low sodium chicken broth

1 32 oz. container vegetable broth

1 can diced tomatoes

1 jar Kroger peanut butter *Lunch

Frozen Items

1 bag Birds Eye frozen corn S

1 pkg frozen sugar snap peas S

1 package Birds Eye frozen chopped spinach S

1 large bag Birds Eye frozen mixed vegetables S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Veggie and Bean Quesadilla

1 Tbsp. olive oil

1 large onion, chopped

1 each green bell pepper, seeded and chopped S

3 cloves garlic, chopped

1 container baby bella mushrooms

2 cups frozen corn S

1 can La Preferida black beans S

2 tsp. cumin

6 Tbsp. salsa

To taste salt and pepper

4 each flour tortillas

2 cups shredded cheese (or Cracker Barrel Vermont sharp white cheddar S)

2 Tbsp. sour cream (Optional)

1 cup guacamole (Optional)

Process

Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.
Add garlic, mushrooms, cumin and saute until peppers are tender.
Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.
Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.
Serve with desired toppings

Main 2: Turkey Scallopini with Cavatappi Pasta

1 box cavatappi pasta S

1 pkg turkey cutlets S

1 Tbsp flour

¼ cup unsalted butter

6 cloves garlic, sliced thin

2 Tbsp capers

1 each lemon, zested and juiced

¼ cup dry white wine

½ cup Italian parsley, chopped

½ tsp. salt

¼ tsp. pepper

1 tsp. crushed red pepper flakes (Optional)

Process

Heat oven to 400 F. Cook the pasta according to package directions. If needed, pound out turkey cutlets in between two pieces of plastic with a rolling pin until thin.
Place butter in a large skillet and melt over medium-high heat. On a large plate, mix together salt, pepper and flour.
While butter is heating, lightly coat turkey cutlets in salt, pepper and flour mixture.
Cook cutlets on both sides for 2-3 minutes, then add garlic, capers and lemon juice. Continue cooking for 2 minutes more.
Remove turkey scallopini, leaving behind garlic and capers. Add white wine to pan to make a sauce. Reduce by half by boiling down and pour sauce over pasta. Serve with scallopini and a sprinkling of parsley and red pepper flakes.

Main 3: Roasted Chicken with Mustard Greens

Ingredients

2 pkg Simple Truth natural chicken thighs S

1 tsp. paprika

½ tsp. pepper

¼ tsp. salt

1 tsp. vegetable oil

2 cloves garlic, minced

2 Tbsp. lemon juice

1 Tbsp. unsalted butter

1 cup red onion, sliced

3 cloves garlic, chopped

½ cup low sodium chicken broth

1 tsp. brown sugar

1 bunch mustard greens, rinsed thoroughly and chopped

To Taste salt and pepper

Process

Preheat oven to 450 F. Cover chicken with paprika, salt and pepper.
Heat a skillet over high heat and add oil, swirling to coat. Add the chicken, skin side down, covering with 1 Tbsp. lemon juice. Cook for 5 minutes and then turn, adding the remaining 1 Tbsp. lemon juice and cook for 3 minutes more.
Place pan into the oven and bake for 20 minutes or until done. Chicken is done when internal temperature reaches 165 F.
For the greens, melt butter in a large skillet over medium-high heat.
Add the onion and garlic, saute for 3 mins. or until lightly browned. Add the broth and sugar, cook until liquid is almost evaporated.
Add greens and saute until tender. Add salt and pepper to taste.
Serve greens and chicken together.

Sides

Side 1: Fruit Salad

Ingredients

1 each organic raspberries S

4 each nectarines S

3 each bananas

2 cups strawberries S

1 cup blueberries S

Process

Combine all ingredients in a large bowl and toss. Refrigerate and serve cold.

BONUS SIDE Orzo with Kale

Ingredients

1 box orzo S

1 lb. kale, stems removed and roughly chopped

1 each lemon, juiced

2 cloves garlic, minced

Process

Bring a large pot of salted water to boil. Stir in orzo and cook until al dente then drain.
Return pasta to pot and place on medium-high heat. Add olive oil, kale and lemon juice. Cook stirring until the greens wilt. Season to taste with salt and pepper.

Soup

Vegetable Soup

Ingredients

1 Tbsp. olive oil

1 each yellow onion, diced

2 stalks celery, chopped

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth, plus more water if needed

1 can diced tomatoes (fire roasted would be great here)

Process

In a large pot, heat the oil over medium-high heat. Add the onion, celery, garlic, vegetables, salt and pepper. Cook for 5 minutes while stirring.
Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
Simmer until vegetables are tender.

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Mini Meal Plan

Kroger

May 24th – 30th

This list is based on Sale 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. 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!

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: Pork with Potato Rosti

1 pkg Simple Truth natural pork loin or boneless chops S

2 red bell peppers, stems removed, seeded and sliced in half lengthwise

2 Tbsp salt and pepper

1 tsp vegetable oil

1 pkg hash browns, frozen

1 Tbsp butter

1 Tbsp vegetable oil

Main 3: Brown Butter Artichokes with Cheese Tortellini

1 pkg cheese tortellini (fresh or dried)

4 Tbsp unsalted butter

1 can artichoke halves

½ tsp salt and pepper

½ cup parmesan

1 bunch basil, leaves torn just before serving

SIDES

Side 1: Roasted Tomatoes and Green Beans with Basil

2 pkg cherry tomatoes

2 pkg fresh green beans

2 Tbsp olive oil

1 tsp each salt and pepper

1 pinch red pepper flakes

½ bunch basil, torn

BONUS SIDE Orange & Almond Salad

1 shallot, minced

3 Tbsp apple cider vinegar

1 Tbsp honey

1 Tbsp olive oil

Pinch of salt and pepper, to taste

3 oranges, 1 juiced and 2 peeled and sliced into rounds

2 stalks celery, sliced thinly across

1 pkg arugula

½ cup toasted almonds

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: organic blueberries S, organic strawberries S

Smoothies (Spinach, frozen cherries S)

Yogurt

Milk

Eggs S

Sausage S

LUNCH

Sandwiches (Turkey, Provolone, Rolls/Bread S)

SNACK

String cheese

Baby carrots and Sabra hummus S

Apple sauce

Watermelon S

_____________________________________________________________________

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

Garlic Powder

Shopping List by Department

Produce

3 red bell peppers

1 bag yellow onions

2 plantains

1 bag whole peeled garlic

1 bunch green onions

2 lemons

1 pkg arugula S

2 bunches basil

2 pkg cherry tomatoes S

2 pkg fresh green beans

1 shallot

1 bunch celery

5 oranges (1 bag)

1 butternut squash

1 1-lb bag carrots

1 bag sweet peppers

2 limes

Meat/Protein

2-3 lbs chicken breasts or thighs S

1 pkg Simple Truth natural pork loin or boneless chops S

Dairy/Eggs

1 pkg parmesan, grated

1 pint sour cream *optional

Grains/Nuts/Dried Fruit

1 pkg cheese tortellini

½ cup toasted almonds

1-2 round bread loaves (boules)

Canned Goods & Non-Perishables

2 pkg taco seasoning

3 cans black beans

1 can white beans

1 can fire roasted tomatoes

1-2 quarts vegetable stock (or use water)

1 can artichoke halves

Frozen Items

1 pkg hash browns

_____________________________________________________________________

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: Pork with Potato Rosti

1 pkg Simple Truth natural pork loin or boneless chops S

2 red bell peppers, stems removed, seeded and sliced in half lengthwise

2 Tbsp salt and pepper

1 tsp vegetable oil

1 pkg hash browns, frozen

1 Tbsp butter

1 Tbsp vegetable oil

Process:

Preheat oven to 375 F.

Coat pork loin or chops in salt, pepper and oil. Place on a foil-lined baking sheet and scatter halved red bell peppers around the pork evenly. Cook until pork is browned on the outside and registers 150 F. Peppers should be soft and slightly browned.* It should take 30-45 minutes depending on thickness and whether or not you’re using a loin or chops. *Peppers might finish ahead of loin, so keep an eye on them and remove them from heat if necessary.

While pork is cooking, prepare rosti: in an ovenproof skillet, add butter and oil over medium-low heat to melt. Add hashbrowns, pressing down to compact and create an even level on top. Cook until browned on the bottom, carefully flip* and place in the oven to finish cooking. Your end goal is for the hashbrowns to finish looking like a pie that you can cut into, evenly browned on all sides, and can be served with a slice of pork on top.

*If you’re too afraid to flip, just place the skillet in the oven (make sure it’s ovenproof) and turn on the broil feature of your oven to finish browning the top of the bash browns.

Main 3: Brown Butter Artichokes with Cheese Tortellini

1 pkg cheese tortellini (fresh or dried)

4 Tbsp unsalted butter

1 can artichoke halves, drained

½ tsp salt and pepper

½ cup parmesan

1 bunch basil, leaves torn just before serving

Process:

Begin by heating a large pot of water to a boil. Add tortellini and cook following package instructions.

While tortellini are cooking, melt butter over medium-low heat in a large skillet and cook for 3-5 minutes until no longer foamy and slightly browned.

Add artichokes (well-drained) and toss to coat them evenly in the butter.

Sprinkle with salt and pepper and let them brown slightly in the pan, making sure to keep the heat low so the butter doesn’t burn.

Serve tortellini in a large bowl and pour over butter-artichoke mixture on top. Toss gently, add parmesan and serve with a sprinkling of torn basil.

Side 1: Roasted Tomatoes and Green Beans with Basil

2 pkg cherry tomatoes

2 pkg fresh green beans

2 Tbsp olive oil

1 tsp each salt and pepper

1 pinch red pepper flakes

½ bunch basil, torn

Process:

Preheat oven to 375 F.

Line a baking sheet with foil and add washed tomatoes, green beans, olive oil, salt, pepper and red pepper flakes.

Roast until tomatoes are bursting and green beans are bright green, but still crunchy, about 20 minutes.

Toss in basil before serving, enjoy warm or cold.

BONUS SIDE Orange & Almond Salad

1 shallot, minced

3 Tbsp apple cider vinegar

1 Tbsp honey

1 Tbsp olive oil

Pinch of salt and pepper, to taste

3 oranges, 1 juiced and 2 peeled and sliced into rounds

2 stalks celery, sliced thinly across

1 pkg arugula

½ cup toasted almonds

Process:

In a small jar, add shallot, vinegar, honey, olive oil, salt, pepper and the juice of 1 orange.

Shake well and set aside until ready to use.

In a salad bowl, combine carefully the orange rounds, celery, arugula and almonds. Pour over some vinaigrette and toss gently. Serve cold.

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!

________________________________________________________________________

Mini Meal Plan

Kroger

May 17th – 23rd

This list is based on Sale 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. 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!

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 Grilled Salmon with Drawn Lemon Shallot Butter, Roasted Potatoes

2-4 Atlantic salmon fillets S

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

Lemon Shallot Butter & Salmon are truly a match! Pair this easy-to-pull-together dinner with roasted potatoes and you’ll be eating in 30 minutes.

MAIN 2 Shredded Chicken Tex-Mex Bowls

2 cups quinoa

1 pkg guacamole seasoning

1 pkg chicken breasts S

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

½ pkg frozen corn

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, saving both time and money. It’s easy and fun!

SIDES

SIDE 1 Shredded Carrot Salad

1 1-lb bag carrots, shredded

1 lb apples, seeds removed and shredded

1 cup raisins

2 Tbsp apple cider vinegar

1 Tbsp soy sauce

1 pinch red pepper flakes

If you have a food processor, use that funky looking blade with whole to easily shred the carrots and apples. If not, sliced them into matchsticks and enjoy all the same! The tanginess from the dressing and the sweetness from the apples make this a win-win in the palate department.

SIDE 2 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 a 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.

SOUP

Creamy Roasted Yellow Pepper & Corn

3 yellow bell peppers, roasted and chopped (seeds & stems removed)

1 yellow onion, chopped

4 cloves garlic, chopped

1 pkg yellow cherry tomatoes

½ pkg frozen corn

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

Bagels

Coffee

Mangos

Melon

Pears

Blackberries

Frozen fruit for Smoothies

Eggs

Yogurt

LUNCH

Mayo

Boar’s Head Trio

Sandwich bread

SNACK

Carrots

Sabra hummus S

Mandarins

String cheese

Applesauce

__________________________________________________________________

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)

Shopping List by Department

Produce

1 bag whole, peeled garlic or 2 heads garlic

1 shallot

1 lemon

1 bunch parsley

1 bag yukon gold potatoes (need 4)

1 pkg red cherry tomatoes

1 pkg yellow cherry tomatoes

1 bunch cilantro

2 avocados

3 red bell peppers

3 yellow bell peppers

1 jalapeno

1 bunch green onions

1 whole pineapple (or use canned)

1 bunch fresh basil

1 bag shredded carrots

1 lb apples S

1 pkg button mushrooms

1 bunch cilantro

4 ears corn S

2 limes

1 head romaine lettuce

Meat/Protein

2-4 Atlantic salmon fillets S

1-2 blocks extra-firm tofu

1 pkg silken tofu (use ½)

Dairy/Eggs

1 pkg grated cheese

1 pkg parmesan cheese

Grains/Dried Fruit/Nuts

1 pkg quinoa

1 pkg rice

1 cup raisins

Canned Goods & Non-Perishables

2 cans black beans

1 jar salsa

1 can water chestnuts

1 can pineapple (or use whole pineapple)

Frozen Items

1 pkg frozen corn

_________________________________________________________________

Recipes

MAINS

MAIN 1 Grilled Salmon with Drawn Lemon Shallot Butter, Roasted Potatoes

2-4 salmon fillets S

1 tsp each salt and pepper, to taste

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, salt and pepper, shallot, lemon zest, lemon 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. Resist the urge to move them around in the pan, doing this will ensure crispy potatoes that won’t stick to the foil. While potatoes are cooking, grill the salmon.

Spread 1 Tbsp of butter per salmon fillet directly onto the flesh. Grill salmon skin-side down on grill. *You can also just broil them this way!

Melt remaining butter mixture and serve as a dipping sauce for cooked salmon and potatoes.

MAIN 2 Shredded Chicken Tex-Mex Bowls

2 cups quinoa

1 pkg guacamole seasoning

1 pkg chicken breasts S

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

½ pkg frozen corn

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, jalapeno and frozen corn.

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 Shredded Carrot Salad

1 1-lb bag carrots, shredded

1 lb apples, seeds removed and shredded S

1 cup raisins

2 Tbsp apple cider vinegar

1 Tbsp soy sauce

1 pinch red pepper flakes

Process:

Using a food processor with the shredding attachment (or by hand) shred carrots and apples.

Toss them with the raisins, vinegar, soy sauce and red pepper flakes.

Taste, adjust seasonings if necessary and serve cold or at room temperature.

SIDE 2 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.

SOUP

Creamy Roasted Yellow Pepper & Corn

3 yellow bell peppers, roasted and chopped (seeds & stems removed)

½ pkg frozen corn

1 yellow onion, chopped

4 cloves garlic, chopped

1 pkg yellow cherry tomatoes

1 quart vegetable stock

1 pkg silken tofu (use ½)

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, frozen corn and stock and bring to a boil, then reduce to a simmer for 20 minutes.

Transfer to a blender and add half 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

Kroger

May 10 – May 16

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!

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: Grilled Chicken with Asparagus and Oranges

2 each oranges (you will use the peel and the segments)

1 bunch rosemary

1 tsp crushed red pepper flakes

¼ cup vegetable oil

4 each chicken breasts (or more for great leftovers) S

1 Tbsp honey

1 bunch asparagus

As Needed vegetable oil

To Taste salt & pepper

A simple chicken that is complimented by the nice citrus of the oranges and paired with a yummy asparagus. This dish is great this time of year as the fruit goes along with the warm weather.

Main 2: Crock Pot Sirloin Tip Roast with Potatoes and Carrots

1 3-4 lb. boneless sirloin tip roast S

1 tsp. salt

1 tsp. pepper

1 ½ tsp. garlic powder

1 tsp. chili powder

1 tsp. onion powder

4 each russet potatoes, cut into small chunks S

1 bag mini peeled carrots

3 cups low sodium beef broth

To taste salt and pepper

If you are as busy as I am during this time of year, this meal will satisfy your hunger and your time. Put this in the crock pot before you head out for the day and come home to a warm and tasty meal that is ready to eat!

Main 3: Honey Ginger Salad with Smoked Sausage

1 package smoked sausage S

1 5 oz. container Simple Truth Organic Salad Blends S

1 each carrot, thinly sliced

1 each cucumber, peeled and thinly sliced

2 tsp. sesame seeds, toasted

1 each avocado, sliced and pit removed

*1 Tbsp. fresh ginger, peeled and minced

*¼ cup honey

*1 tsp. salt

*½ tsp. pepper

*1/4cup apple cider vinegar

*1 Tbsp. lemon juice

*1 cup olive oil

* You can buy these ingredients to make a dressing yourself or purchase the Simple Truth Asian Sesame Vinaigrette.

This salad is so easy and filling plus you can choose to purchase a premade dressing or whip it together yourself!

Side 1: Three Bean Salad

1 15 oz. can cannellini beans, drained and rinsed

1 15 oz. can kidney beans, drained and rinsed

1 15 oz. can garbanzo beans (chickpeas), drained and rinsed

½ cup red onion, chopped

½ cup green pepper, chopped

3 Tbsp. red wine vinegar

2 Tbsp. olive oil

1 tsp. pepper

1 tsp. lemon juice

1 tsp salt

Beans are always a great inexpensive and healthy option for creating a side. This salad pairs so well with many of our mains this week and can also serve nicely for lunch,

BONUS Side: Cilantro Rice

2 cups Jasmine rice, uncooked

4 Tbsp. cilantro, chopped

1 Tbsp lemon peel, grated

1 Tbsp. lemon juice

This is a great side dish that you can put together on the fly! The cilantro adds a nice lift and boost of flavor making this side a refreshing alternative to boring old steamed rice.

Soup: Italian Sausage and Cabbage Soup

4 cups low-sodium beef broth

1 lb. Italian sausage, cut into slices

1 lb. Yukon gold potatoes, peeled and cut into bite size pieces

3 each carrots, peeled and diced

2 each leeks, chopped

1 each yellow pepper, seeded and chopped

1 each vidalia sweet onion, diced S

1 head green cabbage, chopped S

¼ tsp. ground allspice

Optional:

¼ cup parsley, chopped

Since we have green cabbage on sale, I thought it would be fun to use it in a soup. This soup is light yet filling and is easy to prepare!

Breakfast:

Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast.

Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.

Yogurt and Berries- Use some yogurt and strawberries or blueberries on sale for a quick and easy breakfast.

Lunch:

Burritos- Shred leftover roast and/or chicken breasts and combine with cilantro rice and even the bean salad to create your own burrito. If you bought the optional sour cream and guacamole, they would be great here!

Eat any leftovers too! 🙂

Snacks:

pineapple S

watermelon

______________________________________________________

Pantry Staples

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

crushed red pepper flakes

vegetable oil

salt

pepper

cayenne pepper (optional)

grated pecorino romano cheese (parmesan)

garlic powder

chili powder

sesame seeds

apple cider vinegar

red wine vinegar

unsalted butter

ground allspice

jasmine rice

Shopping List by Department

(full list here by department)

Produce

2 each oranges

1 bunch rosemary

1 bunch asparagus

1 bunch flat leaf parsley

1 head garlic

1 container Simple Truth Organic grape tomatoes S *lunch, snack

1 4 pack Russet baking potatoes S

1 bag mini peeled carrots

1 pkg Simple Truth salad blends S

1 each carrot

1 each cucumber

1 each avocado

1 Tbsp. fresh ginger *need if you are making the salad dressing

2 each lemon

1 each red onion

1 each green pepper

1 each vidalia sweet onion

1 package fresh thyme

1 bunch cilantro

1 lb. Yukon gold potatoes

3 each carrots

2 each leeks

1 each yellow pepper

1 head green cabbage S

1 each pineapple S *Snacks

1 each whole seedless watermelon S *Snacks

1 container strawberries or blueberries S *Breakfast

Meat/Protein

1 package Perdue Boneless chicken breasts S

1 3-4 lb. boneless sirloin tip roast S

1 package Kroger smoked sausage S

1 lb. Kroger Italian sausage S

1 package Gunnoe’s bacon S *Breakfast

Dairy/Eggs

1 12 ct. or 18 ct. eggs *Breakfast

3-4 each yogurts *Breakfast

1 bag Kroger shredded cheese S *Breakfast and/or Lunch

Grains/Nuts/Dried Fruit/Pasta

None this week

Canned Goods & Non-Perishables

2 32 oz. containers low-sodium beef broth

1 15 oz. can cannellini beans

1 15 oz. can kidney beans

1 15 oz. can garbanzo beans (chickpeas)

Frozen Items

None this week

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Grilled Chicken with Asparagus and Oranges

Ingredients

2 each oranges (you will use the peel and the segments)
1 bunch rosemary
1 tsp crushed red pepper flakes
¼ cup vegetable oil
4 each chicken breasts (or more for great leftovers) S
1 Tbsp honey
1 bunch asparagus
As Needed vegetable oil
To Taste salt & pepper

Process

Preheat grill to medium-high setting (you may also roast the chicken and asparagus in the oven, in this case preheat to 375 F).

Wash oranges well. Peel the skins with a vegetable peeler into a small bowl to make the marinade. Add Rosemary leaves. Keep ingredients whole or chop for more pronounced flavor. Add crushed red pepper to the bowl and muddle with a wooden spoon before adding the oil.

Segment the oranges or dice them into bite-sized pieces, dress with honey and reserve for later.

Chicken breasts may be marinated in advance if you like (put them on before work for a little extra flavor) or quickly marinated before hitting the grill or oven. When you’re ready, brush off excess oil and place onto the grill or baking sheet. Season to taste with salt & pepper generously and grill or bake until juices run clear.

Asparagus should be trimmed, oiled lightly and seasoned in preparation for the grill or oven. You may cook these directly after the chicken, they will only take a few minutes. When they’re bright green, tender and char-marked, platter them and arrange orange segments over the asparagus and serve right away.

Crock Pot Sirloin Tip Roast with Potatoes

Ingredients

1 3-4 lb. sirloin tip roast S
1 tsp. salt
1 tsp. pepper
1 ½ tsp. garlic powder
1 tsp. chili powder
1 tsp. onion powder
4 each russet potatoes, cut into small chunks S
1 bag mini peeled carrots
3 cups low sodium beef broth
To taste salt and pepper

Process

In a bowl combine salt, pepper, garlic powder, chili powder and onion powder. Rinse the roast and pat dry, then rub with the spice mixture.
Place roast in crockpot and surround with potatoes and carrots. Season potatoes and carrots with salt and pepper to taste.
Pour beef broth into crockpot over beef, potatoes and carrots.
Cook on low heat on the crockpot for 6 hours depending on the size of the roast (usually 2 hours per pound on low). You will know it is ready when the internal temperature reaches 140 F.

Honey Ginger Salad with Smoked Sausage

Ingredients

1 package smoked sausage S
1 pkg Simple Truth Organic Salad Blends S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced
2 tsp. sesame seeds, toasted
1 each avocado, sliced and pit removed
*1 Tbsp. fresh ginger, peeled and minced
*¼ cup honey
*1 tsp. salt
*½ tsp. pepper
*1/4 cup apple cider vinegar
*1 Tbsp. lemon juice
*1 cup olive oil

Process

*If you chose to make the dressing, follow, the directions below with the *. If you purchased the recommended Simple Truth Dressing, ignore the directions for this part.

Process

Cook chicken sausage according to package instructions. Slice into 1-inch pieces and set aside once cooked.
In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.
*If making dressing, whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.
When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.

Sides

Three Bean Salad

Ingredients

1 15 oz. can cannellini beans, drained and rinsed
1 15 oz. can kidney beans, drained and rinsed
1 15 oz. can garbanzo beans (chickpeas), drained and rinsed
½ cup red onion, chopped
½ cup green pepper, chopped
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
1 tsp. pepper
1 tsp. lemon juice
1 tsp salt

Process

Combine first 5 ingredients in a large bowl.
In a small bowl, combine vinegar, olive oil, pepper, lemon juice and salt. Pour into the large bowl and stir to coat and combine. Chill and serve.

BONUS SIDE Cilantro Rice

Ingredients

2 cups Jasmine rice, uncooked
4 Tbsp. cilantro, chopped
1 Tbsp lemon peel, grated
1 Tbsp. lemon juice

Process

Make rice according to package instructions.
Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.

Soup

Italian Sausage and Cabbage Soup

Ingredients

4 cups low-sodium beef broth (or vegetable broth)
1 lb. Italian sausage, cut into slices (leave out for a vegan option)
1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
3 each carrots, peeled and diced
2 each leeks, chopped
1 each yellow pepper, seeded and chopped
1 each onion, diced
1 head green cabbage, chopped
¼ tsp. ground allspice
Optional:
¼ cup parsley, chopped

Process

Add all ingredients to crock pot and stir thoroughly to combine.
Cover and cook on low for 6-7 hours or high for 2-3 hours.
Season to taste with additional salt and pepper and serve topped with parsley if desired.

________________________________________________________________________

______________________________________

Mini Meal Plan

Kroger

May 3 – May 9

This list is based on Sale items for the week of May 3 – May 9, 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!

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: Skillet Fish with Herbs and Orzo

1 cup orzo, uncooked

2 cloves garlic, minced

¼ cup flat leaf parsley, chopped

2 tsp. lemon zest

2 Tbsp. olive oil

2 Tbsp. lemon juice

To taste salt and pepper

1 ½ Tbsp. vegetable oil

1 lb. salmon fillets S

1 Tbsp. unsalted butter S

We have made this dish before using both salmon and cod, but this week there is salmon on sale. It is so easy to take a favorite recipe and simply change the protein. If you prefer cod, check out the frozen Kroger fish fillets that are on sale too!

Main 2: Potato and Pea Coconut Curry

2 each russet potatoes, peeled and cubed

2 each sweet potatoes, peeled and cubed

1 cup long grain rice, uncooked

2 Tbsp. vegetable oil

1 each yellow onion, diced

1 Tbsp. fresh ginger, peeled and minced

4 cloves garlic, minced

3 tsp. cumin

1 ½ tsp. pepper

5 tsp. curry powder

2 tsp. salt

1 14.5 oz. can diced tomatoes

1 bag frozen peas

1 14 oz. can lite coconut milk

An old favorite: this dish is a great and yummy example of creating a cost effective dish by buying a staple item that covers more than one dish. In this case, it is potatoes that we will use for this dish as well as our soup!

Main 3: Roasted Chicken Thighs with Mushrooms

1 package chicken thighs S

1 each lemon, juice and zest, divided

6-8 sprigs thyme Leaves, chopped

To taste salt and pepper

1 lb. baby bella mushrooms

2 Tbsp. olive oil

To taste salt and pepper

I enjoy eating and cooking with chicken thighs because of taste, cost and the endless amount of ways that you can season them! This dish will let you play with a little under the skin seasoning to really bring out the flavor!

Side 1: Smoky Cumin Rice

2 tsp. cumin seeds

2 tsp. olive oil

½ tsp. salt

2 cups long grain white rice, uncooked

4 cups low sodium chicken broth

This easy to make rice is the perfect balance for many of our mains this week! We are able to use many pantry staples making this a dish to remember if you need to whip something together last minute.

BONUS Side Creamy White Beans with Basil

2 cloves garlic, finely chopped or minced

2 cans cannellini beans

1 cup grape Tomatoes, halved

2 Tbsp. red onion, finely chopped

1 tsp. salt

1 tsp. pepper

½ cup basil leaves, torn into pieces

This is truly one of my favorite sided that pairs well with meat and vegetarian dishes! It is easy to make and also works well as a lunch.

Soup: Loaded Potato Soup

6 slices bacon, cut into small pieces **Optional

1 each yellow onion, diced

6 each russet potatoes, peeled and diced

½ tsp. salt

¼ tsp. pepper

8 cups vegetable broth

3 Tbsp. flour

1 cup 1% or Skim Milk

½ cup heavy cream

½ tsp. garlic powder

1 tsp. parsley, chopped

1 cup grated parmesan **Optional

Here we are able to use the rest of our potatoes from this week and make a hearty yet light soup for the week. We can use this soup along with a main or for a quick lunch during the week!

Breakfast:

Bacon and Eggs: 12 ct. Eggs and use bacon from potato soup

Yogurt with Berries: Top yogurt with extra strawberries and blueberries or also buy some raspberries on sale

Lunch:

Sandwiches: Use Arnold wide pan whole wheat bread with leftover chuck roast.

Celery and Peanut Butter- Buy a bag of celery since you need celery for your chuck roast and add some peanut butter to complete lunch.

Snacks:

Fruits: Mandarins and watermelon are on sale.

Bars: 4 ct. Kind bars are on sale

2-3 Haas avocados

Nuts: Wonderful pistachios

______________________________________________________

Pantry Staples

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

chili powder

dried thyme

ancho chili powder

salt

pepper

unsalted butter S

olive oil

vegetable oil

cumin

curry powder

cayenne pepper

cumin seeds

long grain white rice

honey

balsamic vinegar

flour

garlic powder

grated parmesan *Optional

Shopping List by Department

(full list here by department)

Produce

3 each lemon

2 heads garlic

1 bunch flat Leaf Parsley

1 5lb. Bag russet potatoes

2 each sweet potatoes

3 each yellow onion

1 Tbsp. fresh ginger

1 each lime

1 package fresh thyme

1 lb. baby bella mushrooms

1 pint grape tomatoes

1 each red onion

1 package basil leaves

1 large container baby spinach *smoothies

1 16 oz. container strawberries S *smoothies

1 6 oz. container blueberries S *smoothies

1 3lb. Bag mandarins S *Snack

1 each seedless watermelon *Snack S

2-3 each Haas avocados *Snack S

3 stalks celery *Buy bag if want for snacks with peanut butter

Meat/Protein

1 lb. salmon fillets S

1 package (2lbs) Heritage Farm chicken thighs S

1 package Hormel black label Bacon *Optional for Soup and

Breakfast S

Dairy/Eggs

1 container 1% or Skim Milk

½ cup heavy cream

1 12 ct. eggs *Breakfast

4-5 containers Dannon, Fage or Chobani Yogurt *Breakfast S

Grains/Nuts/Dried Fruit/Pasta

1 box orzo

1 cup sliced almonds

1 package wonderful pistachios *Snack S

Canned Goods & Non-Perishables

1 can lite coconut milk

1 32 oz. low sodium chicken broth

2 cans cannellini beans

2 32 oz. vegetable broth

1 4 ct. Box Kind bars *Snack S

Frozen Items

1 bag frozen peas S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Skillet Fish with Herbs and Orzo

Ingredients

1 cup orzo, uncooked
2 cloves garlic, minced
¼ cup flat leaf parsley, chopped
2 tsp. lemon zest
2 Tbsp. olive oil
2 Tbsp. lemon juice
To taste salt and pepper
1 ½ Tbsp. vegetable oil
1 lb. salmon fillets S
1 Tbsp. unsalted butter S

Process

1. Cook 1 cup of orzo according to package directions, drain.
2. Combine garlic, parsley, green onions, lemon zest and olive oil in a bowl.

Season salmon fillets with salt and pepper.

Heat vegetable oil in a skillet over high heat. Add cod fillets and cook 5-6 minutes. Turn the fillets and cook for an additional 4 minute, until fish is flaky and registers 140 F.

Once fish is almost complete, add butter and cook until the butter is golden then add herb mixture on top of fish.

Serve fish on a bed of orzo along with lemon wedges for juicing over fish and orzo.

Potato and Pea Coconut Curry

Ingredients

2 each russet potatoes, peeled and cubed
2 each sweet potatoes, peeled and cubed
1 cup long grain rice, uncooked
2 Tbsp. vegetable oil
1 each yellow onion, diced
1 Tbsp. fresh ginger, peeled and minced
4 cloves garlic, minced
3 tsp. cumin
1 ½ tsp. pepper
5 tsp. curry powder
2 tsp. salt
1 14.5 oz. can diced tomatoes
1 bag frozen peas
1 14 oz. can lite coconut milk

Process

1. Place potatoes in a large pot of salted water. Bring to a boil over high heat. Once at a boil, cover and reduce heat to medium-low. Simmer for about 20 minutes, until potatoes are tender. Drain potatoes and let sit for a few minutes.

Cook rice according to package instructions.

Heat the vegetable oil in a large skillet over medium skillet. Add in the ginger, onion and garlic, Cook until the onion is soft. Season with cumin, pepper, curry powder and salt. Continue to cook for 2-3 minutes, then add the tomatoes and peas. Pour in coconut milk and bring to a simmer.

Simmer for 10 minutes, then serve over rice.

Roasted Chicken Thighs with Mushrooms

Ingredients

1 package chicken thighs S
1 each lemon, zest and juice, divided
6-8 sprigs thyme leaves, chopped
To taste salt and pepper
1 lb. baby bella mushrooms
2 Tbsp. olive oil
To taste salt and pepper

Process

1. Preheat oven to 375F.

Place chicken thighs skin-side up on a sheet pan with a rack.

Combine lemon zest and thyme in a small bowl. Rub part of the zest-thyme combo under the skin of each of the chicken thighs.

Use the rest of zest-thyme combo on top of the chicken to season as well as salt and pepper.

Roast for about 45 minutes, until internal temperature reaches 160 F.

Clean and quarter mushrooms. Toss in a bowl with olive oil, salt and pepper.

Spread mushrooms on a sheet pan and place in the oven for the last 25 minutes of cooking for the chicken, until edges are crisp.

Remove chicken from oven when done a squeeze lemon juice on top. Serve mushrooms on top of and around chicken.

Sides

Smoky Cumin Rice

Ingredients

2 tsp. cumin seeds
2 tsp. olive oil
½ tsp. salt
2 cups gong Grain white rice, uncooked
4 cups low sodium chicken broth

Process

Place the cumin seeds, oil and salt in a saucepan over medium heat. Cook for 3-4 minutes, stirring.

Add rice and cook for 2 minutes. Add chicken broth and bring to a boil. Reduce heat and cover, simmer for 20 minutes.

Remove from heat and let stand until liquid is absorbed.

BONUS SIDE Creamy White Beans with Basil

Ingredients

2 cloves garlic, finely chopped or minced
2 cans cannellini beans
1 cup grape tomatoes, halved
2 Tbsp. red onion, finely chopped
1 tsp. salt
1 tsp. pepper
½ cup basil leaves, torn into pieces

Process

Place a pan coated with cooking spray over medium heat. Add garlic and saute.

In a bowl, combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.

Add torn basil leaves and toss to mix. Serve room temperature or cold.

Soup

Loaded Potato Soup

Ingredients

6 slices bacon, cut into small pieces **Optional
1 each yellow onion, diced
6 each russet potatoes, peeled and diced
½ tsp. salt
¼ tsp. pepper
8 cups vegetable broth
3 Tbsp. flour
1 cup 1% or skim milk
½ cup heavy cream
½ tsp. garlic powder
1 tsp. parsley, chopped
1 cup grated parmesan **Optional

Process

If using bacon, place bacon slices in a large pot over medium heat and cook until crisp. Remove bacon and set aside. Pour off grease from pot, but do not clean.

Return pot to the stove over medium-high heat. Add the onion. Stir and cook for about 2 minutes. Add the potatoes as well as salt, pepper and garlic powder and cook for 5 minutes.

Pour in broth and bring to a boil. Cook until potatoes are tender, about 10 minutes.

Whisk the flour and milk together in a separate bowl and pour into the soup. Cook for 5 minutes.

Remove ½ of the soup and blend in batches in a blender or food processor until smooth.

Pour back into soup and reheat, adding heavy cream, parsley and garlic powder.

Garnish with bacon and cheese of desired.

________________________________________________________________________

Mini Meal Plan

Kroger

April 26 – May 2

This list is based on Sale items for the week of April 26 – May 2, 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!

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: Cajun Shrimp and Rice

1 cup long grain rice

½ cup onion, minced

¼ cup green bell pepper S

2 cloves garlic, minced

2 Tbsp. olive oil

2 tsp. Cajun seasoning

¼ tsp. Cayenne pepper

1 lb. shrimp, peeled and tails off S

To taste salt and pepper

1 container grape tomatoes, halved

For serving parsley, finely chopped

As it warms outside this weekend, let’s bring on the heat in the kitchen with a great and easy shrimp and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.

Main 2: Fish Tacos with Cabbage Slaw

1 lb. tilapia

2 tsp. each salt and pepper, divided 1 tsp. each

4 Tbsp. olive oil, divided 2 Tbsp. each

2 Tbsp. Cayenne Pepper (Optional)

1 bag shredded red cabbage

1 each lime, Juiced

4 each corn or flour tortillas S

2 Tbsp. sour cream (Optional)

1 cup guacamole (Optional)

One of the best meals is of course tacos and they are made healthy and fresh by using fish and adding a slaw for extra flavor. These can be made with a kick by using the cayenne pepper and choose some of your favorite taco toppings such as sour cream or guacamole!

Main 3: Seared Pork Chops with Asparagus

1 bunch asparagus, trimmed S

2 Tbsp. olive oil

To taste salt and pepper

1 Tbsp. olive oil

1 lb. boneless pork chops S

½ tsp. salt

½ tsp. Pepper

Side 1: Squash Saute with Parmesan

1 Tbsp. olive oil

2 cloves garlic, minced

½ each red onion, diced

2 each yellow squash, sliced S

2 each zucchini squash, sliced S

To taste salt and pepper

¼ cup grated parmesan

As summer grows closer, I always want squash! We can liven up our squash here by adding some onion and garlic.

Soup: Tomato Soup

1 Tbsp. olive oil

1 medium yellow onion, diced

1 pinch salt

1 32 oz. container vegetable broth

2 14.5 oz. cans crushed tomatoes S

1 cup heavy cream (or vegan nut milk -unsweetened and unflavored)

1/ tsp. salt

¼ tsp. Pepper

To taste salt and pepper

I have been on a tomato soup kick lately, maybe it has been all of the rain! It’s not too heavy, but filling enough and is a great addition to our menu this week.

Breakfast:

Bacon and Eggs- grab some eggs if you are out and kroger or private selection bacon

Yogurt with Fruit- Yogurt will go great with the strawberries and kiwi that are on sale this week.

Lunch:

Sandwiches- grab some Kroger buns on sale this week to make sandwiches with leftover london broil or pork chops. You can also make extra tacos with many of these ingredients.

Celery and Hummus- Simple Truth hummus is on sale and would be tasty with some celery sticks!

Snacks:

Kind Bars

Mandarins

Opal apples

______________________________________________________

Pantry Staples

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

long grain rice

unsalted butter S

olive oil

Cajun seasoning

cayenne pepper

Salt

pepper

Italian seasoning

chili powder

dried thyme

garlic powder

grated parmesan cheese

ancho chili powder

Shopping List by Department

(full list here by department)

Produce

3 each yellow onion (may want to buy a bag if cheaper)

1 each green bell pepper S

2 heads garlic

1 10 oz. container grape tomatoes

1 bunch parsley

1 bunch asparagus S

1 each lemon

2 each yellow squash S

2 each zucchini squash S

1 each avocado *Optional for soup

1 package basil *Optional for soup

1 container strawberries S *Breakfast

2-3 each kiwi S *breakfast

1 bag celery S *Lunch

1 3lb. bag mandarins S *Snack

3-4 each Opal apples S *Snack

1 bag shredded red cabbage

1 each lime

1 container guacamole *Optional for tacos

1 container Simple Truth hummus S *Lunch

Meat/Protein

1 2 lb. bag colossal shrimp S *Freeze extra pound for another week)

1 lb. fresh tilapia fillets

1 package boneless pork chops S

1 package Kroger or Private Selection bacon S *Breakfast

Dairy/Eggs

1 12 or 18 ct. eggs S *Breakfast

1 cup heavy cream (or vegan nut milk -unsweetened and unflavored)

1 cup shredded cheese *Optional for soup

4-5 containers yogurt *Breakfast

1 Tbsp. sour cream *Optional for tacos

Grains/Nuts/Dried Fruit/Pasta

1 box medium shell pasta S

1 cup croutons *Optional for soup

1 package Kroger buns S *Lunch

1 4xt. box Kind bars S *Snack

1 package Mission corn or flour tortillas S

Canned Goods & Non-Perishables

1 can low sodium chicken broth

1 32 oz. container vegetable broth

2 14.5 oz. cans Hunts crushed tomatoes S

Frozen Items

None this week!

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Cajun Shrimp and Rice

Ingredients

1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper S
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. Cajun seasoning
¼ tsp. Cayenne pepper
1 lb. shrimp, peeled and tails off S
To taste salt and pepper
1 container grape tomatoes, halved
For serving parsley, finely chopped

Process

1. Make 1 cup of rice according to package instructions.
2. In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes.

Add the olive oil, Cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.

Add the tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.

Serve over rice and top with parsley.

Fish Tacos with Cabbage Slaw

Ingredients

1 lb. tilapia
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. Cayenne Pepper (Optional)
1 bag shredded red cabbage
1 each lime, juiced
4 each corn or flour tortillas S
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)

Process

1. Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.

In a bowl, combine 1 tsp. each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.

Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness, it should be flaky and slightly charred.

In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.

While fish is finishing, place tortillas in a warm oven set to 350 F for about 3-5 minutes. Make sure to wrap them in a slightly wet paper towel then cover in foil to keep them soft.

Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.

Seared Pork Chops with Asparagus

Ingredients

1 bunch asparagus, trimmed S
2 Tbsp. olive oil
To taste salt and pepper
1 Tbsp. olive oil
1 lb. boneless pork chops S
½ tsp. salt
½ tsp. pepper

Process

1. Heat oven to 425 F. Place the asparagus on a baking sheet in a single layer and drizzle with oil.

Season with salt and pepper to taste and then use your hands to combine. Roast for about 20 minutes.

While asparagus is roasting, put olive oil in a saute pan or skillet over medium-high heat.

Place pork chops in pan and cook for at least 4 minutes, then flip.

Once flipped, sprinkle with salt and pepper and continue to cook until done. The internal temperature should reach 160 F.

Suggested Side: Red Potato and Green Bean Salad or Squash Saute with Parmesan

Side

Squash Saute with Parmesan

Ingredients

1 Tbsp. olive oil
2 cloves garlic, minced
½ each red onion, diced
2 each yellow squash, sliced S
2 each zucchini squash, sliced S
To taste salt and pepper
¼ cup grated parmesan

Process

Heat oil in a large saute pan over medium-high heat.

Add garlic and onion then saute until onion is tender, about 3-5 minutes.

Add squash, season with salt and pepper, and then saute for about 5 minutes.

Move to a bowl and mix in parmesan.

Soup

Tomato Soup

Ingredients

1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes S
1 cup heavy cream (or vegan nut milk -unsweetened and unflavored)
1/ tsp. salt
¼ tsp. pepper
To taste salt and pepper

Process

Place a saucepan over medium heat and add the oil.

Add the onion and pinch of salt. Cook until the onion is soft, about 5 minutes,

Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream or nut milk. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.

In small batches, puree soup in a blender and return to pot.

Season to taste with salt and pepper and garnish with desired toppings.

________________________________________________________________________

Mini Meal Plan

Kroger

April 19 – April 25

This list is based on Sale items for the week of April 19 – 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!

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: Grilled Chicken Sandwiches with Roasted Red Peppers and Guacamole Salad

2-3 each boneless skinless chicken breasts S

To taste salt and pepper

¼ cup Italian dressing

2 each avocados, peeled,pitted and cut into small pieces

1 each jalapeno, seeded and finely chopped

2 each tomatoes on the vine, chopped S

1 each red onion, diced

1 each lime, juiced

To taste salt and pepper

1 jar roasted red peppers, each cut in half

1 slice per sandwich swiss cheese S

1 per sandwich whole wheat sandwich rolls or buns S

To taste balsamic vinegar

I am always super excited when I put this sandwich on the menu at my house! There is something about this sandwich that is so comforting and satisfying. Whether you go with the cheese or not, this will become an easy go-to!

Main 2: Pistachio Crusted Tilapia with Mixed Greens

½ cup shelled pistachios

2 Tbsp. panko breadcrumbs

1 Tbsp. flat leaf parsley, chopped

¼ tsp. garlic powder

To coat cooking spray

1 lb. tilapia fillets S

To taste salt and pepper

2 Tbsp. dijon mustard

3 cups mixed greens

There are so many ways to use pistachios and boy are they yummy! Using pistachios along with many of the ingredients that we would normally use to do a light, health breaded fish is a fun way to change it up.

Main 3: Spaghetti and Meatballs

2 28 oz. cans crushed tomatoes

1 each Vidalia sweet onion, diced S

2 Tbsp. olive oil

4 cloves garlic, minced

1 small can tomato paste

2 tsp. salt

1-2 pinches red pepper flakes

1 – 1 ½ lbs. ground beef S

1 large egg

½ cup Vidalia sweet onion, chopped S

½ cup breadcrumbs (regular or Italian seasoned) *or oats for GF

½ cup milk S

¼ cup parsley, minced

1 clove garlic, minced

1 tsp. salt

1 tsp. pepper

8 oz. spaghetti *or GF pasta

Here is a great throwback that is hearty and will also supply leftovers for lunch! Keep any additional tomato sauce and freeze it for later or for if you want to whip up a quick pasta dish!

Side

Side Spinach and Pear Salad

3-4 oz. shelled pistachios (use extra that was not used on fish)

¼ cup olive oil

¼ cup Balsamic Vinegar

To taste salt and pepper

1 bag baby spinach

2 each green Bartlett pears, stem and seeds removed, quartered S

This salad is a great way to use the rest of our pistachios and include the yummy pears that are on sale this week! Easy to make and easy to enjoy!

Soup: Broccoli Cheddar Soup

1 Tbsp olive oil

1 medium Vidalia sweet onion, diced S

3 cloves garlic, minced

2-3 stalks celery, chopped

1 head broccoli, chopped into florets

2 each carrots, peeled and sliced

1 quart vegetable Broth

1 tsp. salt

1 tsp. pepper

1 cup shredded Cheddar Cheese S

¼ cup milk S

To Garnish

½ cup parsley, chopped

A light, but filling soup that is oh so vegetable forward!

Breakfast:

Yogurt with blueberries and/or strawberries

Smoothies with almond milk, blueberries and strawberries

Eggs and bacon

Breakfast tacos or quesadillas using leftover tortillas with eggs and leftover shredded cheese or eggs, cheese and bacon.

Lunch:

Sandwiches with lunch meat and swiss on leftover buns/sandwich rolls.

Turkey and swiss quesadillas with lunch meat, leftover swiss and leftover quesadillas.

Apple slices with peanut butter

Snacks:

1 3lb. Bag mandarins

3-4 bananas S

______________________________________________________

Pantry Staples

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

saltpPepper

Italian dressing

Panko bread crumbs

oats

garlic powder

cooking spray

dijon mustard

olive oil

red pepper flakes

jasmine rice

cumin

maple syrup

unsalted butter

balsamic vinegar

Shopping List by Department

(full list here by department)

Produce

4 each avocados

1 each jalapeno

1 bunch Virginia grown red tomatoes on the vine S

3 each red onion

3 each lime

1 bunch Parsley

1 bag mixed greens

3 each Vidalia sweet onions S

2 heads garlic

1 bunch cilantro

1 each red bell pepper

1 bag Simple Truth organic whole carrots S *Snack

2 each lemon

1 bag baby spinach

2 each green Bartlett pears S

2-3 stalks celery

1 head broccoli

1 package strawberries S *Breakfast

1 pint blueberries S *Breakfast

3-4 each Gala or Fuji apples S *Lunch

1 3lb .bag mandarins *Snacks

3-4 each organic bananas *Snacks

Meat/Protein

1 package Tyson boneless skinless chicken breasts S

1 lb. tilapia fillets S

1 – 1 ½ lbs. kroger ground beef S

1 package Smithfield bacon S *Breakfast

1 package Oscar Mayer lunch Meat S *Lunch

Dairy/Eggs

1 package Kroger swiss Cheese S

1 12 count eggs (1 needed for spaghetti, rest breakfast)

1 carton milk S

1 bag shredded cheddar cheese S

3-4 5 oz. containers Fage Greek yogurt S *Breakfast

1 carton Silk almond milk S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 package Private Selection whole wheat buns or sandwich rolls S

1 7-8 oz. bag pistachios, shelled S

1 16 oz. box spaghetti or gluten free pasta

Canned Goods & Non-Perishables

1 jar roasted red peppers

2 28 oz. cans crushed tomatoes

1 small can tomato paste

1 jar peanut butter *Lunch

1 quart vegetable broth

Frozen Items

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Grilled Chicken Sandwiches with Roasted Red Peppers and Guacamole Salad

Ingredients

2-3 each boneless skinless chicken breasts S
To taste salt and pepper
¼ cup Italian dressing
2 each avocados, peeled, pitted and cut into small pieces
1 each jalapeno, seeded and finely chopped
2 each tomatoes on the vine, chopped S
1 each red onion, diced
1 each lime, juiced
To taste salt and pepper
1 jar roasted red peppers, each cut in half
1 slice per sandwich swiss cheese S
1 per sandwich whole wheat sandwich rolls or buns S
To taste balsamic vinegar

Process

1. Season chicken breasts with salt and pepper. If the breasts are thick, slice in half and pound with a rolling pin to thin. Put Italian dressing and chicken in a ziploc bag and place in the fridge for 30 minutes.

Preheat oven to 450 F and a grill pan over medium heat.

Place chicken on grill pan and cook on each side until almost done, about 4 minutes per side depending on thickness.

While chicken is cooking, combine jalapeno, onion and tomato in a bowl. Add the avocado and combine until blended.

Add lime juice and then salt and pepper to taste. Set aside until sandwiches are complete.

Once chicken is almost done, place each piece of chicken on a bun. Top with a slice of swiss, roasted red peppers and a few splashes of balsamic vinegar. Place top buns on and put in the oven for 5-7 minutes, until cheese is melted and bun is lightly toasted.

Serve sandwiches with guacamole salad

Pistachio Crusted Tilapia with Mixed Greens

Ingredients

½ cup shelled Pistachios
2 Tbsp. Panko breadcrumbs
1 Tbsp. flat leaf parsley, chopped
¼ tsp. garlic Powder
To coat cooking spray
1 lb. tilapia fillets s
To taste salt and pepper
2 Tbsp. dijon mustard
3 cups mixed greens

Process

1. Preheat oven to 425 F.

In a food processor combine pistachios, panko breadcrumbs, parsley and garlic powder. Blend until finely chopped and place in a bowl.

Use cooking spray to coat a baking dish and season tilapia with salt and pepper.

Spread mustard on top of tilapia fillets and place in baking dish.

Cover with pistachio mixture and bake for 12-13 minutes, until fish is flaky.

Serve on a bed of the mixed greens.

Spaghetti and Meatballs

Ingredients

2 28 oz. cans crushed tomatoes
1 each Vidalia sweet onion, diced S
2 Tbsp. olive oil
4 cloves garlic, minced
1 small can tomato paste
2 tsp. salt
1-2 pinches red pepper flakes
1 – 1 ½ lbs. ground beef S
1 large egg
½ cup Vidalia sweet onion, chopped S
½ cup breadcrumbs (regular or Italian seasoned) or oats
½ cup milk
¼ cup parsley, minced
1 clove garlic, minced
1 tsp. salt
1 tsp. pepper
8 oz. spaghetti or gluten free pasta

Process

1. For the sauce: Heat a large pot over medium heat. Add olive oil, onion and garlic. Saute for 6-8 minutes, until onion is tender,

Add tomatoes, tomato paste, salt and red pepper flakes. Bring to a boil.

Reduce to a simmer and let simmer for about 15mins.

For the meatballs: Preheat oven to 400 F. In a bowl combine ground beef, egg, onion, bread crumbs, milk, parsley, garlic, salt and pepper. Use hands to thoroughly mix all ingredients.

Use a Tbsp. to create balls of the meat mixture and place in a lightly greased baking dish. Bake for about 25 minutes.

While meatballs are cooking, cook spaghetti according to package directions.

Serve all three together in a bowl and add grated parmesan if desired.

Side

Spinach and Pear Salad

Ingredients

3-4 oz. shelled pistachios (use extra that was not used on fish) S
¼ cup olive oil
¼ cup balsamic vinegar
To taste salt and pepper
1 bag baby spinach
2 each green Bartlett pears, stem+seeds removed, quartered S

Process

Heat a small pan over medium high heat and add pistachios. Cook until lightly toasted.

Make dressing by combining olive oil, balsamic vinegar, salt and pepper in a bowl. Cover and refrigerate. Make sure not to keep in the fridge too long or else the olive oil will coagulate. If this happens, place dressing in a jar and submerge in hot water to liquify the oil again.

In another bowl, place spinach, pear quarters and toasted pistachios. Cover and refrigerate.

To serve, place desired amount of salad in a bowl and then add desired amount of dressing. Store the salad and dressing separately during the week so that the salad does not become soggy.

Also, make sure to cut the pears each night as needed, otherwise the pears will oxidize and turn brown.

Soup

Broccoli Cheddar Soup

Ingredients

1 Tbsp olive Oil
1 medium Vidalia sweet onion, diced S
3 cloves garlic, minced
2-3 stalks celery, chopped
1 head broccoli, chopped into florets
2 each carrots, peeled and sliced
1 32 oz. vegetable broth
1 tsp. salt
1 tsp. pepper
1 cup shredded cheddar cheese S
¼ cup milk
To Garnish:
½ cup parsley, chopped

Process

In a large pot over medium heat, add the oil, onion and garlic. Cook for 5 minutes, stirring frequently.

Add the celery, broccoli and carrots and saute for 5 minutes More.

Add the broth, salt and pepper. Cover and simmer over medium heat for about 15 minutes.

Transfer soup to a blender and blend until smooth.

Return soup to pot on low heat. Stir in cheese and milk. Cook for 3-5 minutes until cheese and milk are fully blended in.

Garnish with parsley.

________________________________________________________________________

Mini Meal Plan

Kroger

April 12th – April 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!

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: Maple Glazed Pork Chops with Brussels Sprouts

1 lb. Brussels sprouts, trimmed S

½ Tbsp. olive oil

1 tsp. salt

1 tsp. pepper

1 each boneless pork loin S

½ tsp. salt

¼ tsp. pepper

½ tsp. cumin

½ cup maple syrup

½ Tbsp. dijon mustard

1 each shallot, diced

I am sure that I have expressed this before, but I still can’t believe that I spent so many years of my life thinking that I did not like Brussels sprouts! My favorite part about this meal is the combination of the slight sweetness of the pork with the crispiness of the Brussels sprouts. Something about that combination is just extremely satisfying and delicious!

Main 2: Potato, Pea and Coconut Curry

2 each potatoes S

2 each sweet potatoes

1 cup long grain rice, uncooked

2 Tbsp. vegetable oil

1 each yellow onion

1 Tbsp. fresh ginger

4 cloves garlic, minced

3 tsp. cumin

1 ½ tsp. pepper

5 tsp. curry powder

2 tsp. salt

1 14.5 oz. can diced tomatoes S

1 bag frozen peas S

1 14 oz. can lite coconut milk

We have potatoes and frozen peas this week on sale so I had to bring back one of my favorite dishes! This is actually an amazing vegetarian dish that makes me happy in the cold and warm months. The light yet comforting feel of this dish makes it even more perfect with how easy it is!

Main 3: Spiced Tilapia with Rice and Beans

2 Tbsp. olive oil

2 cloves garlic, minced

1 cup long grain rice

2 cups low sodium chicken broth

1 15 oz. can dark red kidney beans , rinsed

4 each green onions, chopped

1 tsp. olive oil

1 lb. tilapia fillets S

½ tsp chili powder

½ tsp. salt

¼ tsp. pepper

Adding rice and beans to a dish is an inexpensive, healthy and delicious way to top things off! Even when beans and rice are not on sale, they are perfect inexpensive ingredients to use as they are easy to prepare, delicious and totally healthy for you.

SIDE

Side: Penne with Peas, Mint and Parmesan

1 box penne pasta

3 cups frozen peas S

1 Tbsp. unsalted butter

3 Tbsp. mint, chopped

½ cup grated parmesan

Peas, mint and parmesan are such a wonderful combination! You can incorporate them into a pasta or a grain and simply enjoy.

BONUS SIDE Veggie Saute

1 lb. fresh green beans, frozen S

4 Tbsp. olive oil

1 each red onion, sliced

2 tsp. rosemary, chopped

1 each yellow pepper, seeded and sliced

1 each red pepper, seeded and sliced

2 each lemons, juiced

4 tsp. lemon zest

1 bag arugula or baby spinach

To taste salt and pepper

Veggies are an amazing addition to so many our of our mains this week! A saute is a great way to add veggies in and to do it in one dish. Think about the veggie combinations that you would make and try them!

Soup: Tomato Soup (with cheese tortellini or any tortellini if you desire)

1 Tbsp. olive oil

1 medium yellow onion, diced

1 pinch salt

1 32 oz. container vegetable broth S

2 14.5 oz. cans crushed tomatoes S

1 cup heavy cream

1/ tsp. salt

¼ tsp. Pepper

To taste salt and pepper

1 bag cheese or other tortellini *Optional

Although you do not see the typical amount of S here to indicate sale items which is how I usually always choose recipes, this recipe is inexpensive everyday and I made it at home this past week and just couldn’t resist as it was so delicious!

Breakfast:

Yogurt and Fruit– Chobani is on sale this week as are strawberries, blueberries and blackberries.

Egg Quesadillas– Grab a 12 ct. Of Simple Truth Organic Brown Eggs, a package of Mission tortillas and a bag of Kroger shredded cheese, all on sale this week.

Lunch:

Leftovers and tomato soup- Lunch sale items are lacking this week so, make use your leftovers this week. Maybe make a larger side salad with your burgers and combine to make a great lunch.

Snacks:

Lara Bars S

Clif Bars S

Fresh fruit S

Mini carrots S

______________________________________________________

Pantry Staples

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

olive oil

salt

pepper

cumin

maple syrup

dijon mustard

long grain white rice

vegetable oil

curry powder

salad dressing

garlic powder

olive oil mayonnaise

chili powder

Italian seasoning

unsalted butter

grated parmesan

Shopping List by Department

(full list here by department)

Produce

1 bag Fresh Selections Brussels sprouts S

1 each shallot

1 10 lb. bag Heritage Farm Russet potatoes S

2 each sweet potatoes

3 each yellow onions

1 Tbsp. fresh ginger

2 heads garlic

1 bag salad blend

1 bunch red tomatoes on the vine S

2 bags Simple Truth organic mini carrots S

1 each cucumber

2 each red onions

1 bunch green onions

1 package mint

3 each lemons

1 lb. fresh green beans S

1 package rosemary

1 each yellow bell pepper

1 each red bell pepper

1 bag arugula or baby spinach

1-2 containers strawberries, blueberries or blackberries S *breakfast

Meat/Protein

1 each boneless pork loin

1 lb. tilapia fillets (frozen) S

Dairy/Eggs

4-5 each Chobani greek yogurt S *Breakfast

1 container Simple Truth or Silk almond milk S *Breakfast

1 12 ct. Simple Truth organic brown eggs S *Breakfast

1 cup heavy cream (or nut milk, unflavored and unsweetened)

Grains/Nuts/Dried Fruit/Pasta

1 box penne pasta

4-5 each Clif or Luna bars S *Snacks

Canned Goods & Non-Perishables

1 14. 5 oz. can Red Gold diced tomatoes S

1 can low sodium chicken or veggie broth

1 15 oz. can dark red kidney beans

1 32 oz. vegetable broth S

2 14.5 oz cans Red Gold crushed tomatoes S

1 box Kashi cereal S *Breakfast

1 can lite coconut milk

Frozen Items

1 bag Kroger frozen peas S

1 bag frozen green beans S

1 bag cheese or tortellini or your choice *Optional for soup

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Maple Glazed Pork with Brussels Sprouts

Ingredients

1 lb. Brussels sprouts, trimmed S
2 Tbsp. olive oil, divided
1 tsp. salt
1 tsp. pepper
1 each boneless pork loin S
½ tsp. salt
¼ tsp. pepper
½ tsp. cumin
½ cup maple syrup
½ Tbsp. dijon mustard
1 each shallot, diced

Process

1. Preheat oven to 425 F.

Combine Brussels sprouts, half of olive oil, salt and pepper in a bowl. Mix with hands to fully coat.

Place Brussels sprouts on a baking sheet and put in the oven for 30-40 minutes, shaking the pan multiple times to move Brussels sprouts around.

Heat a saute pan over medium-high heat. Add the rest of the olive oil, coat pork loin in salt and pepper and brown pork loin for 2 minutes on each side, then add to a greased baking dish. Season with cumin. Cook for 20-25 minutes in the oven, then remove. Internal temperature should reach 145 F.

While pork loin cooks, combine maple syrup, dijon mustard and the shallot in a saucepan and cook down until thickened and syrup-y. Pour mixture over the pork once out of the oven. Let the pork loin sit for 5 minutes before slicing.

Serve pork and Brussels sprouts together.

Potato, Pea and Coconut Curry

Ingredients

2 each potatoes S
2 each sweet potatoes
1 cup long grain rice, uncooked
2 Tbsp. vegetable oil
1 each yellow onion
1 Tbsp. fresh ginger
4 cloves garlic, minced
3 tsp. cumin
1 ½ tsp. pepper
5 tsp. curry powder
2 tsp. salt
1 14.5 oz. can diced tomatoes S
1 bag frozen peas S
1 14 oz. can coconut milk

Process

1. Place potatoes in a large pot of salted water. Bring to a boil over high heat. Once at a boil, cover and reduce heat to medium-low. Simmer for about 15-20 minutes, until potatoes are tender. Drain potatoes and let sit for a few minutes.

Heat the vegetable oil in a large skillet over medium skillet. Add in the ginger, onion and garlic, Cook until the onion is soft. Season with cumin, pepper, curry powder and salt. Continue to cook for 2-3 minutes then add the tomatoes and peas. Pour in coconut milk and bring to a simmer.

Simmer for 10 minutes then serve over rice.

Spiced Tilapia with Rice and Beans

Ingredients

2 Tbsp. olive oil
2 cloves garlic, minced
1 cup long grain rice
2 cups low sodium chicken broth
1 15 oz. can dark red kidney beans , rinsed
4 each green onions, chopped
1 tsp. olive oil
1 lb. tilapia fillets S
½ tsp chili powder
½ tsp. salt
¼ tsp. pepper

Process

1. Heat oil in a saucepan over medium-high heat. Add onion and saute for 1 minute, then add garlic and saute for 3 minutes, until softened.

Add rice sauteeing with garlic and onion for 1 minute. Then pour in broth and bring to a boil.

Cover and lower the heat. Simmer for about 20 minutes. Until liquid is absorbed and rice is tender.

While rice is simmering, heat the 1 tsp. of oil in a saute pan. Season fish with chili powder, salt and pepper.

Cook tilapia until flaky, about 4-5 minutes. on each side, adding oil as needed to prevent sticking. *Resist the urge to move the fish around so as to prevent sticking and tearing.

Heat beans with a bit of water until ready to use.

Serve fish alongside or on top of rice and beans.

Side

Penne with Peas, Mint and Parmesan

Ingredients

1 box penne pasta
3 cups frozen peas S
1 Tbsp. unsalted butter
3 Tbsp. mint, chopped
½ cup grated parmesan

Process

Cook pasta according to package directions.

During last 5 minutes of cooking, add peas to pasta. When pasta is al dente and peas are soft, drain both.

Return pasta and peas to pot and add butter. Mix in butter until melted while also adding mint and parmesan.

BONUS SIDE Veggie Saute

Ingredients

1 lb. green beans, frozen S or fresh S
4 Tbsp. olive oil
1 each red onion, sliced
2 tsp. rosemary, chopped
1 each yellow pepper, seeded and sliced
1 each red pepper, seeded and sliced
2 each lemons, juiced
4 tsp. lemon zest
1 bag arugula or baby spinach
To taste salt and pepper

Process

Heat the oil in a large skillet over medium-high heat.

Add the onion and rosemary and cook until onion is tender. Lower the heat to medium and add green beans and peppers. Cook until peppers are tender.

Stir in the lemon juice and zest.

Remove from heat and add the spinach or arugula and cover until wilted.

Season to taste with salt and pepper.

Soup

Tomato Soup (with Tortellini if desired)

Ingredients

1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes S
1 cup heavy cream (or nut milk, unflavored and unsweetened)
1/ tsp. salt
¼ tsp. Pepper
To taste salt and pepper
1 bag cheese or other tortellini *Optional

Process

Place a saucepan over medium heat and add the oil.
Add the onion and pinch of salt. Cook until the onion is soft, about 5 minutes.
Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.
In small batches, puree soup in a blender and return to pot.
*Add tortellini if desired and cook until tortellini is done.
Season to taste with salt and pepper and garnish with desired toppings.

________________________________________________________________________

Mini Meal Plan

Kroger

April 5 – April 11

This list is based on Sale items for the week of April 5 -April 11, 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!

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: Meatless Stuffed Peppers

1 cup brown rice, cooked

1 Tbsp. olive oil

1 each onion, chopped

1 bag frozen corn S

1 can black beans

½ tsp. chili powder

To Taste salt and pepper

3 each bell peppers, pick your colors, cut in half, seeds removed S

1 cup Mexican cheese blend S *replace with nutritional yeast for

Vegan

A great vegetarian dish that will fill you up and keep you satisfied! This dish is easy to make and any extra stuffing for the peppers is great for leftovers.

Main 2: Salmon with Lemon Dill Sauce on Greens

1 lb. salmon fillets S

1 tsp. lemon-pepper seasoning

1 tsp. salt

5-6 oz. container greek plain yogurt S

1 ½ Tbsp. fresh dill, chopped

1 tsp. lemon zest

1 Tbsp. lemon juice

2 cloves garlic, minced

To taste salt and pepper

2 cups salad greens

Here is a great salmon dish served on a bed of greens! The lemon dill sauce pairs well with greens to give you that salad feel, but this dish will definitely fill you up.

Main 3: Pork Chops with Grilled Fruit

1 each lime, juiced

1 each lemon, juiced

½ cup soy sauce

1 Tbsp. brown sugar

1 tsp. ground ginger

To taste salt and pepper

3-4 each pork chops

6 rings pineapple

2-3 each peaches, pitted and quartered

With a large amount of red meat on sale this week, I thought I would put some pork chops on our menu as you may have some in the freezer or even though they are not on sale, boneless pork chops are very inexpensive. Pork is a wonderful pairing with grilled fruit and the flavors melt together!

Side 1: White Beans with Basil

2 cloves garlic, finely chopped or minced

As needed cooking spray

2 cans white beans (cannellini or navy), drained and rinsed

1 cup grape tomatoes, halved

2 Tbsp. red onion, finely chopped

1 tsp. salt

1 tsp. pepper

½ cup basil leaves torn into pieces

These beans will leave you wanting more! A simple side that pairs well with almost any main.

BONUS Side: Spinach Salad with Berries

1 large container baby spinach

1 container strawberries S

1 container blueberries S

5 oz. crumbled Gorgonzola cheese

3 oz. walnuts, chopped

As needed balsamic vinaigrette

Here is a tasty and easy salad for this week that will work great for lunch too! I love the mix of the gorgonzola with the berries and the walnuts!

Soup: Corn Chowder

2 Tbsp olive Oil

1 each onion, chopped

5 sprigs fresh thyme leaves

2 cloves garlic, minced

2-3 each russet Potatoes, peeled and cut into small pieces

1 16oz. Package frozen corn S

6 cups vegetable broth S

2 cups heavy cream, milk or vegan milk (unsweetened, unflavored)

To taste Salt and pepper

4 each green onions, chopped

Here is a soup that is not too heavy, but with just enough creaminess. The potatoes lend a little thickness to the corn in this easy to make soup.

Breakfast:

Greek Yogurt and Blueberries S

Eggs and Bacon S

Lunch:

Sandwiches with lunchmeat

Apples S

Cantaloupe S

Snacks:

Lara Bars S

Clif Bars S

Mandarins S

______________________________________________________

Pantry Staples

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

olive oil

salt and pepper

bread crumbs

dried parsley

Old Bay seasoning

chili powder

dried thyme

ancho chili powder

lemon-pepper seasoning

brown rice

soy sauce

brown sugar

ground ginger

apple cider vinegar

dijon mustard

sugar

cooking spray

unsalted butter

Shopping List by Department

(full list here by department)

Produce

1 bunch asparagus

1 package fresh dill

1 each lemon

1 head garlic

1 container Fresh Selection Salad Blends S

3 each bell peppers (you pick colors) S

3 each yellow onion

1 each lime

1 large/1 can pineapple

2-3 each yellow peaches

1 bunch parsley

1 pint grape tomatoes

1 each red onion

1 package basil

1 package fresh thyme

1 bunch green onions

2 containers blueberries S *1 for salad, the other for breakfast

1 container strawberries S

1 container baby spinach

1 each cantaloupe S *Lunch

3-4 each apples S *Lunch

Meat/Protein

1 lb. salmon fillets S (frozen bag is on sale, can buy fresh, but not sale)

1 package pork chops (if you do not have any frozen)

1 package bacon S *Breakfast

1 package Hillshire Farm lunch meat S *Lunch

Dairy/Eggs

5-6 oz. container Chobani plain greek yogurt S

1 package Kroger mexican blend cheese S

2 cups heavy cream (or milk, nut-milk–unflavored and unsweetened)

1 12 ct. eggs S *Breakfast

4-5 containers Chobani greek yogurt S *Breakfast

5 oz. crumbled Gorgonzola

Grains/Nuts/Dried Fruit/Pasta

3 oz. Simple Truth walnuts

1 loaf Sara Lee artisan bread, whole wheat S *Lunch

Canned Goods & Non-Perishables

1 can Kroger Black Beans

2 32oz. Containers Vegetable Broth S

2 14.5 oz. cans Kroger White Beans (Cannellini or Navy)

3-4 each Lara Bars or Clif Bars S *Snack

1 bottle balsamic vinaigrette

Frozen Items

1 bag, small Kroger Frozen Corn S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Meatless Stuffed Peppers

Ingredients

1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn
1 can black beans
½ tsp chili powder
To taste salt and pepper
3 each bell peppers, cut in half, seeds removed
1 cup Mexican cheese blend

Process

1. Cook rice according to package instructions. Preheat oven to 350 F.

When rice is close to being done, heat olive oil in a skillet over medium heat.

Add onion and cook slowly until softened, about 5 minutes.

Combine rice, onion, corn and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.

Stuff each pepper half with mixture and then top with cheese,

Place peppers in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 minutes.

*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.

Salmon with Lemon Dill Sauce on Greens

Ingredients

1 lb. salmon fillets
1 tsp. lemon-pepper seasoning
1 tsp. salt
5-6 oz. container greek plain yogurt
1 ½ Tbsp. fresh dill, chopped
1tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
2 cups salad greens

Process

1. Preheat oven to 450 F.

Season salmon with lemon-pepper seasoning and salt.

Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.

While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.

When salmon is done, place a bed of salad greens on a plate and serve fish over greens. Spoon lemon dill sauce on top of fish and enjoy!

Pork Chops with Grilled Fruit

Ingredients

1 each lime, juiced
1 each lemon, juiced
½ cup soy sauce
1 Tbsp. brown sugar
1 tsp. ground ginger
To taste salt and pepper (we suggest starting with 1 tsp each)
3-4 each pork chops
6 rings pineapple
2-3 each peaches, pitted and quartered

Process

1. In a large bowl combine lime juice, lemon juice, soy sauce, brown sugar, ground ginger, salt and pepper.

Place pork chops and mixture in a large ziploc bag together, shaking to fully coat pork chops. Place in fridge for 30 minutes.

Heat a grill pan on medium heat or on an outdoor grill if you prefer. If using an outdoor grill, lightly oil the grates.

Remove the pork chops from the fridge and from the marinade, shaking off excess. Grill pork for 7-8 minutes on each side. Internal temperature should reach 145 F.

Add pineapple and peaches to pan or grill and grill for 3-4 minutes per side or until grill marks appear. Serve together.

Side

Side 1 White Beans with Basil

Ingredients

2 cloves garlic, finely chopped or minced
As needed cooking spray
2 cans white beans, drained and rinsed
1 cup grape tomatoes, halved
2 Tbsp. red onion, finely chopped
1 tsp. salt
1 tsp. pepper
½ cup basil leaves, torn into pieces

Process

Place a pan coated with cooking spray over medium heat. Add garlic and saute.

In a bowl combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.

Add torn basil leaves and toss to mix. Serve at room temperature or cold

BONUS Side Spinach Salad with Berries

Ingredients

1 large container baby spinach
1 container strawberries, quartered S
1 container blueberries S
5 oz. crumbled Gorgonzola cheese
3 oz. walnuts, chopped
As needed balsamic vinaigrette

Process

Combine spinach, strawberries, blueberries. Cheese and walnuts in a large salad bowl.

Cover and refrigerate. Add dressing for each salad that is made during the week.

Soup

Corn Chowder

Ingredients

2 Tbsp. olive oil
1 each onion, chopped
5 sprigs fresh thyme leaves
2 cloves garlic, mince
2-3 each Russet potatoes, peeled and cut into small pieces
1 16 oz. package frozen corn
6 cups vegetable broth
2 cups heavy cream, milk or nut-milk (unsweetened and unflavored)
To taste salt and pepper
4 each green onions, chopped

Process

Heat the olive oil over medium heat. Add the onion and thyme and cook 8-10 minutes until onion is soft.

Stir in the garlic and cooks for 2 minutes.

Add in the potatoes, corn, vegetable broth and heavy cream, milk or nut-milk and bring to a boil.

Reduce heat and simmer for about 15minutes until potatoes are tender.

Place half of the soup mixture in a blender and puree until potatoes are smooth.

Season with salt and pepper then top with green onion.

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Mini Meal Plan

Kroger

March 29 – April 4

This list is based on Sale items for the week of March 29th – April 4th, 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!

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!

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)

Main 1: Black Bean and Avocado Tacos with Cilantro Rice

1 cup jasmine rice

3 Tbsp. cilantro, chopped

2 Tbsp. olive oil

1 cup frozen corn S

1 each red bell pepper, seeded and chopped

1 each jalapeno, seeded and chopped

1 15 oz. can black beans, drained and rinsed S

1 tsp. cumin

4-6 each flour tortillas S or corn tortillas

2 each avocados, peeled and sliced

2 each limes, quartered

Optional Toppings:

½ cup grated cotija cheese

½ cup salsa

¼ cup sour cream

I absolutely love tacos and I am always trying to find new ways to make them, especially vegetarian versions! Vegetarian tacos are a great way to make a fun and filling dish. If you are also like me and love some spice, tacos also allow you to play around with just the right level.

Main 2: Pork Au Poivre with Sauteed Mushrooms

To taste salt and pepper

4 each boneless pork chops S

2 Tbsp. olive oil

2 Tbsp. unsalted butter

1 package baby bella mushrooms, cleaned and quartered S

1 each shallot, minced

1 cup low sodium beef broth

¾ cup heavy cream

½ cup brandy or dry red wine

To taste pepper

Any type of meat au poivre has always been a favorite of mine, but it can sometimes be a bit heavy, This version should feel a bit lighter, but still give you that same peppery, creamy taste and the addition of mushrooms really brings out the flavor.

Main 3: Baked Tilapia with Oven Potatoes

4 each Russet potatoes, peeled and cut into wedges

3 Tbsp. olive oil, divided

To taste salt and pepper

¼ cup bread crumbs

¼ cup dried parsley

1 tsp. old bay seasoning or chili powder

1 lb. tilapia fillets S

You have to a love a simple one pan dish! I always enjoy the taste of tilapia done in the oven with a light breading like this. It packs a great flavor and when combined with the oven fries, it’s a win-win!

Side 1: Squash Saute with Parmesan

1 Tbsp. olive oil

2 cloves garlic, minced

½ each red onion, diced

2 each yellow squash, sliced S

2 each zucchini squash, sliced S

To taste salt and pepper

¼ cup grated parmesan

I really enjoy the smell of cooking squash and how it makes me think of summer and sunshine, maybe it’s the yellow squash! This side is great for pairing with meat or pasta.

BONUS Side: Vegetable Medley with Quinoa

2 cups quinoa

2 Tbsp. unsalted Butter

1 bag frozen carrots S

1bag frozen peas S

1 bag frozen green beans S

1 bag frozen sweet corn S

To taste salt and pepper

*You can pick your favorite vegetables for this side if you prefer

This is a really fun side as you can pick the veggies if you would like! Use the veggies listed or play in the veggie aisle for a while! With Kroger frozen vegetables on sale this week this dish is super inexpensive and easy.

Soup: Broccoli Cheddar Soup

1 Tbsp olive oil

1 medium yellow onion, diced S

3 cloves garlic, minced

2-3 stalks celery, chopped

1 head broccoli, chopped into florets S

2 each carrots, peeled and sliced

1 32 oz. vegetable broth S

1 tsp. salt

1 tsp. pepper

1 cup shredded cheddar cheese S

¼ cup milk (skim or 1%) S

To Garnish:

½ cup parsley, chopped

In thinking about a soup that would compliment our mains this week and also taste great with this warmer weather, the idea of broccoli cheddar soup came to mind. This soup is easy to pair with mains during the week, but also will work well for lunch during the week with some leftover warmed up tortillas for dipping!

Breakfast:

Bacon and Eggs or Breakfast Quesadillas- use leftover tortillas and cheddar cheese

Smithfield bacon S
Simple Truth organic eggs S

Yogurt and Fruit

Chobani,Dannon or Fage greek yogurt S
strawberries S
blackberries S

Lunch:

Tacos or quesadillas with London Broil, tilapia, smoked sausage or pork leftovers

Soup

Sandwiches

Hillshire Farm lunch meat S
Nature’s Own whole wheat bread S

Snacks:

Clif or Lara bars S

Mandarins S

______________________________________________________

Pantry Staples

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

Jasmine rice

olive oil

cumin

salt

pepper

unsalted butter

bread crumbs

dried parsley

Old Bay seasoning

chili powder

dried thyme

ancho chili powder

Italian seasoning

grated parmesan cheese

quinoa

Shopping List by Department

(full list here by department)

Produce

1 bunch cilantro

1 each red bell pepper

1 each jalapeno

2 each avocados

2 each limes

1 package Simple Truth Organic whole baby bella mushrooms S

1 each shallot

4 each Russet potatoes

2 each yellow onions

2 heads garlic

2 each red onions

2 each yellow squash S

2 each zucchini squash S

2-3 stalks celery

1 head broccoli

2 each carrots

1 bunch parsley

1 container strawberries S *Breakfast

1 container organic blackberries S *Breakfast

1 3lb. Bag mandarins S *Snacks

Meat/Protein

1 lb tilapia fillets S

1 package (4 each) boneless pork chops S

1 package Smithfield bacon S *Breakfast

1 package Hillshire Farm lunch meat S *Lunch

Dairy/Eggs

½ cup grated cotjia cheese *Optional for Tacos

¼ cup sour cream *Optional for Tacos

¼ cup heavy cream

¼ cup Kroger milk (skim or 1%) S

1 bag Kroger shredded cheddar cheese S

1 12 ct. Simple Truth Organic eggs S *Breakfast

4-5 each Chobani, Dannon or Fage Greek yogurt S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 package Mission flour tortillas S

1 loaf Nature’s Own whole wheat bread S *Lunch

Canned Goods & Non-Perishables

½ cup salsa *Optional for Tacos

1 15 oz. can Simple Truth organic black beans S

1 can Simple Truth Organic Beef Broth S

1 32 oz. Simple Truth organic vegetable broth

1 can Simple Truth Organic chicken broth S

½ cup brandy or dry red wine

4-5 each Clif or Lara bars S *Snacks

Frozen Items

2 bags Kroger frozen corn S

1 bag Kroger frozen carrots S

1 bag Kroger frozen peas S

1 bag Kroger frozen green beans S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Black Bean and Avocado Tacos with Cilantro Rice

Ingredients

1 cup jasmine rice
3 Tbsp. cilantro, chopped
2 Tbsp. olive oil
1 cup frozen corn S
1 each red bell pepper, seeded and chopped
1 each jalapeno, seeded and chopped
1 15 oz. can black beans, drained and rinsed S
1 tsp. cumin
4-6 each flour tortillas S or corn tortillas
2 each avocados, peeled and sliced
2 each limes, quartered
Optional Toppings:
½ cup grated cotija cheese
½ cup salsa
¼ cup sour cream

Process

Cook rice according to package instructions. Once fully cooked, gently stir in cilantro.
Heat oil in a pan over medium heat. Add red pepper and cook for 2-3 minutes. Add the corn and jalapeno and continue cooking for about 5 minutes. Add the black beans and lower the heat. Add cumin and cover. Cook like this for 3-4 minutes.
While mixture is covered and cooking, turn on oven to 350 F and place tortillas inside on rack. Warm for 3-4 minutes on each side. If using corn, they tend to dry out. To prevent this, wrap the tortillas in a slightly damp paper towel and then wrap in foil. Place in oven as directed above for flour tortillas.
Place tortillas out on plates. In each tortilla put a scoop of mixture and then top with avocado and a few squirts of lime juice. Add any desired toppings and serve with cilantro rice. You can also include the cilantro rice in the taco if you prefer.

Pork Au Poivre with Sauteed Mushrooms

Ingredients

To taste salt and pepper
4 each boneless pork chops S
2 Tbsp. olive oil
2 Tbsp. unsalted butter
1 package baby bella mushrooms, cleaned and quartered S
1 each shallot, minced
1 cup low sodium beef broth
¾ cup heavy cream
½ cup brandy or dry red wine
To taste pepper

Process

1. Season both side of the pork chops with salt and a larger amount of pepper.

Heat oil in a large skillet over medium-high heat and then add the pork chops. Cook for about 3-4 minutes on each side or done. Remove the pork chops from the pan, place on a plate and cover with foil to keep warm.

In a large saucepan, add the butter and melt over medium heat then add the mushrooms and shallot. Cook until the shallot is soft.

Add the broth and bring to a boil.

Add the cream and brandy or red wine. Reduce heat and simmer until liquid is reduced and the sauce thickens. Add fresh ground pepper and serve over the pork chops

Baked Tilapia with Oven Potatoes

Ingredients

4 each Russet potatoes, peeled and cut into wedges
3 Tbsp. olive oil, divided
To taste salt and pepper
¼ cup bread crumbs
¼ cup dried parsley
1 tsp. Old Bay seasoning or chili powder
1 lb. tilapia fillets S

Process

1. Heat oven to 425 F. On a large baking sheet toss the potatoes with 2 Tbsp. Olive oil and salt and pepper. Cook for about 14 minutes.

In a bowl combine breadcrumbs, dried parsley and the remaining 1 Tbsp. oil.

Season the fish with old bay/chili powder, salt and pepper.

After removing the potatoes from the oven, move them to the sides of the baking sheet. Place fish in the center and cover with breadcrumb mixture. Cook for 13-14 minutes, until fish is flaky.

Side

BONUS Side Squash Saute with Parmesan

Ingredients

1 Tbsp. olive oil
2 cloves garlic, minced
½ each red onion, diced
2 each yellow squash, sliced S
2 each zucchini squash, sliced S
To taste salt and pepper
¼ cup grated parmesan

Process

Heat oil in a large saute pan over medium-high heat.

Add garlic and onion then saute until onion is tender, about 3-5 minutes.

Add squash, season with salt and pepper, and then saute for about 5 minutes.

Move to a bowl and mix in parmesan.

Side 1: Vegetable Medley with Quinoa

Ingredients

2 cups quinoa
2 Tbsp. unsalted butter
1 bag frozen carrots S
1bag frozen peas S
1 bag frozen green beans S
1 bag frozen sweet corn S
To taste salt and pepper

Process

Cook quinoa according to package instructions.

Melt butter in a pan over medium heat.

Add all 4 vegetables and cook until heated through and vegetables are tender. Season with salt and pepper.

Soup

Broccoli Cheddar Soup

Ingredients

1 Tbsp olive oil
1 medium yellow Onion, diced S
3 cloves garlic, minced
2-3 stalks celery, chopped
1 head broccoli, chopped into florets S
2 each carrots, peeled and sliced
1 32 oz. vegetable broth S
1 tsp. salt
1 tsp. pepper
1 cup shredded cheddar cheese S
¼ cup milk (skim or 1%) S
To Garnish:
½ cup parsley, chopped

Process

In a large pot over medium heat, add the oil, onion and garlic. Cook for 5 minutes, stirring frequently.

Add the celery, broccoli and carrots and saute for 5 minutes more.

Add the broth, salt and pepper. Cover and simmer over medium heat for about 15 minutes.

Transfer soup to a blender and blend until smooth.

Return soup to pot on low heat. Stir in cheese and milk. Cook for 3-5 minutes, until cheese and milk are fully blended in.

Garnish with parsley.

________________________________________________________________________

Mini Meal Plan

Kroger

March 22nd – March 28th

This list is based on Sale items for the week of March 22nd – 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!

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: Chicken, Potatoes and Peas

⅛ cup olive oil

1 each whole roaster chicken S

4 each potatoes

1 large onion, cut into wedges S

1 14.5 oz. can tomato sauce

¼ tsp. salt

¼ tsp. pepper

½ tsp. parsley

1 tsp. dried basil

1 tsp. Italian seasoning

½ tsp. garlic powder

1 bag frozen peas S

Although we have made this one a couple of times, it is a dish that I can’t resist making when a whole roaster chicken is on sale! I also went for this dish as we are in that last lull of cold weather and this is probably the last time making this dish for a while as it is not really a warmer weather type dish.

Main 2: Honey Glazed Salmon with Asparagus

3 Tbsp. soy sauce

1 Tbsp. rice vinegar

2 Tbsp. honey

1 lb Atlantic salmon fillets S

1 bunch asparagus S

There are so many options for salmon and how we can top it, glaze it, etc. This week we will do a simple honey glaze that uses a small number of ingredients and pair it with asparagus for a delicious taste.

Main 3: Mushroom and Asparagus Fettuccine

8 oz. fettuccine S

2 Tbsp. olive oil

2 medium onions, thinly sliced S

5 cloves garlic, thinly sliced

1 5-6 oz. container baby bella or crimini mushrooms

1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces S

1 Tbsp. lemon rind

2 Tbsp. lemon juice

Tbsp. unsalted butter

To taste salt and pepper

⅓ cup grated parmesan (Optional)

We do have 2 dishes with asparagus this week, but it is such a yummy veggie and it’s on sale! I enjoy this dish very much as it is a hearty pasta dish thanks to the asparagus and mushrooms, but it’s not heavy.

Side 1: Glazed Pistachio Carrots

2 bunches carrots S

2 ½ Tbsp. olive oil

1 tsp. salt

1 tsp. pepper

¼ cup pistachios, shelled and crushed S

2 ½ tsp. honey

I love to eat carrots and I am enjoying finding different ways to make them. We have made this before, but they are great for a revisit since pistachios are on sale and the flavor of these pairs so well with many of our mains this week!

BONUS Side: Fruit Salad

4 each pears, quartered S

2 cups strawberries, sliced

1 cup blackberries S

I don’t know about you, but I have had a sweet tooth as of late! This fruit salad is a great way to tame a raging sweet tooth as it gives just the right amount of sweetness, but in a healthy way.

Soup: Tomato Soup

1 Tbsp. olive oil

1 medium onion, diced S

1 pinch salt

1 32 oz. container vegetable broth

1 28 oz. can crushed tomatoes S

1 cup heavy cream (optional–if Vegan, substitute with unflavored, unsweetened nut milk)

¼ tsp. salt

¼ tsp. pepper

To Taste salt and pepper

Optional Toppings:

1 cup shredded cheese S

1 each avocado

1 cup croutons

1 bunch basil leaves, chopped

Tomato soup provides a great pairing with many of our mains this week and works wonderfully for lunch too!

Breakfast:

Bacon and eggs

Yogurt with fruit

Almondmilk

Lunch:

Leftover chicken potato and peas

Leftover side salad

Leftover pasta

Tomato soup

Snacks:

Cantaloupe

______________________________________________________

Pantry Staples

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

olive oil

salt

pepper

dried basil

Italian seasoning

garlic powder

soy sauce

rice vinegar

honey

olive oil mayonnaise

salad dressing

unsalted butter

grated parmesan (optional)

Shopping List by Department

(full list here by department)

Produce

4 each Potatoes

1 each red onion

1 package sage

1 bunch parsley

1 bag yellow onions (need 5) S

2 bunches asparagus S

1 head garlic

1 5-6 oz. package baby bella or cremini mushrooms

1 each lemon

3 bunches organic carrots S

4 each green Bartlett pears S

2 cups strawberries

1 cup blackberries S

1 each avocado (optional)

1 bunch basil

1 each large cantaloupe S

Meat/Protein

1 each Perdue whole roaster chicken S

1 lb. Atlantic salmon fillets

1 package Oscar Mayer bacon S *Breakfast

Dairy/Eggs

1 cup heavy cream (optional)

1 cup Kroger shredded cheese *Optional for soup

1 12 ct. Simple Truth cage free eggs S *Breakfast

4-5 each Fage or Dannon Oikos yogurt S *Breakfast

1 carton Blue Diamond Almond Breeze S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box Mueller’s fettuccine S

¼ cup pistachios, shelled S

Canned Goods & Non-Perishables

1 14.5 oz. can tomato sauce

1 32 oz. container vegetable broth

1 28 oz. can Red gold crushed tomatoes S

1 cup croutons

Frozen Items

1 bag Kroger frozen peas S

1 bag Private Selection fruit S *Breakfast

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Chicken, Potatoes and Peas

Ingredients

⅛ cup olive oil
1 each whole roaster chicken S
4 each potatoes
1 large onion, cut into wedges S
1 14.5 oz. can tomato sauce
¼ tsp. salt
¼ tsp. pepper
½ tsp. parsley
1 tsp. dried basil
1 tsp. Italian seasoning
½ tsp. garlic powder
1 bag frozen peas S

Process

Preheat oven to 350 degrees and pour olive oil into a baking dish. Add potatoes, onion and chicken.

Add half of the can of tomato sauce as well as the salt, pepper, parsley, basil, Italian seasoning and garlic powder. Toss everything together inside baking dish. The dish should be coated in the tomato sauce, not dripping. If it seems dry, add more tomato sauce to achieve desired coating.

Cover with foil and bake for 1 hour.

After 1 hour, take off the foil cover and see if the potatoes are done (potatoes feel tender). If not done, continue cooking in 5 minute increments until they are done.

Cook without cover until sauce is reduced slightly, for 15 min.

After 15 minutes. clear a corner in the baking dish and put in ½ of the bag of peas. Mix peas with juice from cooking and cook for an additional 10 mins.

Honey Glazed Salmon with Asparagus

Ingredients

3 Tbsp. soy sauce
1 Tbsp. rice vinegar
2 Tbsp. honey
1 lb Atlantic salmon Fillets S
1 bunch asparagus S

Process

Combine soy sauce, rice vinegar and honey in a bowl. Stir with a whisk to fully combine.

Place half of the mixture in a large plastic bag that zips with the salmon. Shake to fully coat the fish and refrigerate for 20 mins.

Heat a grill pan coated with cooking spray over medium-high heat. Remove fish from plastic bag, getting rid of excess marinade.

Place fish in the oiled pan, skin side up and cook on each side for 4 minutes. When fish has reached preferred doneness remove fish from pan and add asparagus.

Cook asparagus, turning multiple times, for about 10 minutes. While asparagus is cooking, remove salmon skin using a fork.

Plate fish and asparagus using the marinade that was set aside in step #2 as a sauce to pour over both.

Mushroom and Asparagus Fettuccine

Ingredients

8 oz. fettuccine S
2 Tbsp. olive oil
2 medium onions, thinly sliced S
5 cloves garlic, thinly sliced
1 5-6 oz. container baby bella or crimini Mushrooms
1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces S
1 Tbsp. lemon rind
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
To taste salt and pepper
⅓ cup grated parmesan (Optional)

Process

1. Cook pasta according to package instructions.

Heat a large skillet over medium-high heat and then add oil.

Add onion and cook until lightly browned, about 7-10 minutes.

Stir in garlic and cook for 2 minutes, then add the mushrooms and asparagus. Cook until mushrooms are browned and asparagus is tender, about 5 minutes more.

Add pasta, rind, juice and butter. Stir to mix until butter is melted.

Season to taste with salt and pepper as well as parmesan if desired.

Side

Glazed Pistachio Carrots

Ingredients

2 bunches carrots S
2 ½ Tbsp. olive oil
1 tsp. salt
1 tsp. pepper
¼ cup pistachios, shelled and crushed S
2 ½ tsp. honey

Process

Preheat oven to 400 F and line a cookie sheet with parchment paper or coat with cooking spray.

Rinse and dry carrots, chop into thirds, place in a bowl. Add olive oil, salt, pepper and half of the pistachios.

Toss until coated and place on cookie sheet. Roast for 20 minutes.

Flip carrots with a spatula and drizzle honey over top. Toss carrots on cookie sheet with honey. Cook for another 10 mins.

Remove from oven and sprinkle with the rest of the pistachios and additional salt and pepper if desired.

BONUS Side: Fruit Salad

Ingredients

4 each pears, quartered S
2 cups strawberries, sliced
1 cup blackberries S

Process

Combine all ingredients in a bowl. Cover and chill.

Soup

Tomato Soup

Ingredients

1 Tbsp. olive oil
1 medium onion, diced S
1 pinch salt
1 32 oz. container vegetable broth
1 28 oz. can crushed tomatoes S
1 cup heavy cream (optional, substitute unflavored, unsweetened nut milk if Vegan)
¼ tsp. salt
¼ tsp. pepper
To Taste salt and pepper

Optional Toppings:
1 cup shredded cheese S
1 each avocado
1 cup croutons
1 bunch basil leaves, chopped

Process

Place a saucepan over medium heat and add the oil.

Add the onion and pinch of salt. Cook until the onion is soft, about 12 minutes,

Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.

In small batches, puree soup in a blender and return to pot and add cream. Taste and readjust seasonings if needed.

Serve hot and garnish with desired toppings.

________________________________________________________________________

Mini Meal Plan

Kroger

March 15 – March 21

This list is based on Sale items for the week of March 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!

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: Fish Tacos with Cabbage Slaw

1 lb. tilapia fillets S

2 tsp. each salt and pepper, divided 1 tsp. each

4 Tbsp. olive oil, divided 2 Tbsp. each

2 Tbsp. cayenne pepper (Optional)

1 bag shredded red cabbage

1 each lime, Juiced

4 each corn or flour tortillas

Optional Toppings:

2 Tbsp. sour cream

1 cup guacamole S

These are a quick and easy put together taco! With a little bit of spicy seasoning these tacos have a great balance with the crunch of the cabbage slaw. You can always add any of your favorite taco toppings that sound delicious to you!

Main 2: Fettuccine with Pistachio Pesto and Tomatoes

1 lb. fettuccine S

¾ cup heavy cream

1 Tbsp. lemon peel

1 cup flat leaf parsley

¼ cup grated pecorino romano cheese (parmesan)

¼ cup shelled pistachios

½ tsp. salt

2 cloves garlic, finely chopped

¼ tsp. pepper

3 Tbsp. olive oil

2 Tbsp. lemon juice

1 container grape tomatoes, halved S

3 tsp. shelled pistachios, chopped and lightly toasted

Although pistachios are not on sale this week, this dish jumped out at me once I saw pasta and tomatoes were on sale. There nothing like a yummy pesto and this pistachio pesto is truly delicious!

Main 3: Honey Ginger Salad with Chicken Sausage

1 package chicken sausage S

1 5 oz. container Simple Truth Organic Salad Blends S

1 each carrot, thinly sliced

1 each cucumber, peeled and thinly sliced

2 tsp. sesame seeds, toasted

1 each avocado, sliced and pit removed

*1 Tbsp. fresh ginger, peeled and minced

*¼ cup honey

*1 tsp. salt

*½ tsp. pepper

*1/4cup apple cider vinegar

*1 Tbsp. lemon juice

*1 cup olive oil

* You can buy these ingredients to make a dressing yourself or purchase the Simple Truth Asian Sesame Vinaigrette.

If you are like me this time of year, there is a lot going on and I need meals that are quick and satisfying. This salad is so easy and filling plus you can choose to purchase a pre-made dressing or whip it together yourself!

Side 1: Succotash

¼ cup olive oil

2 Tbsp. unsalted butter

2 cloves garlic, minced

1 each onion, diced

2 cups frozen lima beans

3 cups frozen corn

1 pint cherry tomatoes, halved

1 Tbsp. fresh thyme

To taste salt and pepper

Since it is St. Patrick’s day this week, I had to include some green foods! What better to use than lima beans! This side also pairs well with many of our mains this week!

Bonus Side: Cilantro Rice

2 cups Jasmine rice, uncooked

4 Tbsp. cilantro, chopped

1 Tbsp lemon peel, grated

1 Tbsp. lemon juice

This is a great side dish that you can put together on the fly! With minimal ingredients and many times, maybe ones that you have left over at the end of the week to throw together for a last minute meal, this dish should be one to remember!

Soup: Corned Beef and Cabbage Soup

4 cups low-sodium beef broth

1 lb. corned beef, cut into thin slices

1 lb. Yukon gold potatoes, peeled and cut into bite size pieces

3 each carrots, peeled and diced

2 each leeks, chopped

1 each yellow pepper, seeded and chopped

1 each onion, diced

1 head green cabbage, chopped

¼ tsp. ground allspice

Optional:

¼ cup parsley, chopped

In the spirit of St. Patrick’s Day we have to make some corned beef and cabbage! If you are like me and are not a corned beef fan, give this soup a try as it is quite delicious. Using corned beef in a soup is definitely working to change my opinion!

Breakfast:

Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast.

Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.

Yogurt and Berries- Grab some Chobani Greek yogurt on sale and blackberries for a quick and easy breakfast.

Lunch:

Eat any leftovers too! 🙂

Snacks:

plums

Nectarines

red seedless grapes

______________________________________________________

Pantry Staples

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

crushed red pepper flakes

vegetable oil

salt

pepper

cayenne pepper (optional)

grated pecorino romano cheese (parmesan)

garlic powder

chili powder

sesame seeds

apple cider vinegar

red wine vinegar

unsalted butter

ground allspice

jasmine rice

Shopping List by Department

(full list here by department)

Produce

1 bag shredded red cabbage

1 each lime

1 package Wholly Moly guacamole S *Optional for fish tacos

1 bunch flat leaf parsley

1 head garlic

1 container Simple Truth Organic grape tomatoes S

1 4 pack Russet baking potatoes S

1 bag Simple Truth Organic mini peeled carrots S

1 5oz. Container Simple Truth salad blends S

1 each carrot

1 each cucumber

1 each avocado

1 Tbsp. fresh ginger *need if you are making the salad dressing

2 each lemon

1 each red onion

1 each green pepper

2 each onion

1 pint cherry tomatoes

1 package fresh thyme

1 bunch cilantro

1 lb. Yukon gold potatoes

3 each carrots

2 each leeks

1 each yellow pepper

1 head green cabbage S

3-4 each plums S *Snacks

3-4 each nectarines S *Snacks

1 bag red seedless grapes S *Snacks

Meat/Protein

1 lb. tilapia fillets S

1 package Aidell’s chicken sausage S (pick your flavor)

1 lb. corned beef S

1 package Hormel Natural Choice or Black Label bacon S *Breakfast

Dairy/Eggs

1 small container sour cream *Optional for fish tacos

¾ cup heavy cream

1 12 ct. or 18 ct. Kroger large eggs or Simple Truth Cage Free eggs S *Breakfast

3-4 each Chobani Greek yogurts S *Breakfast

1 bag Kroger shredded cheese S *Breakfast and/or Lunch

Grains/Nuts/Dried Fruit/Pasta

1 package corn or flour tortillas

1 box San Giorgio fettuccine S

1 small package pistachios, shelled

Canned Goods & Non-Perishables

1 32 oz. container low-sodium beef broth

Frozen Items

1 bag Kroger frozen lima beans S

1 large bag Kroger frozen corn S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Fish Tacos with Cabbage Slaw

Ingredients

1 lb. tilapia fillets S
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. cayenne pepper (Optional)
1 bag shredded red cabbage
1 each lime, Juiced
4 each corn or flour tortillas
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole S

Process

1. Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.

In a bowl, combine 1 tsp. Each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.

Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness from flaky to charred.

In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.

While fish is finishing, place tortillas in a warm oven for about 3 minutes Per side to warm.

Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.

Main 2: Fettuccine with Pistachio Pesto and Tomatoes

Ingredients

1 lb. fettuccine S
¾ cup heavy cream
1 Tbsp. lemon peel
1 cup flat leaf parsley
¼ cup grated pecorino romano cheese (parmesan)
¼ cup shelled pistachios
½ tsp. salt
2 cloves garlic, finely chopped
¼ tsp. pepper
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 container grape tomatoes, halved S
3 tsp. shelled pistachios, chopped and lightly toasted

Process

1. Bring a large pot of water to boil, add salt and then add the pasta. Cook until al dente, then drain.

Once water for pasta is started, combine the heavy cream and lemon peel a small saucepan over medium heat.

In a food processor, puree the parsley, pecorino, pistachios, salt, pepper and garlic. Mix in the lemon juice and olive oil until combined.

Place the pesto in a large bowl and stir in the hot cream mixture. Add the pasta and toss, adding the tomatoes and toasted pistachios.

Main 3: Honey Ginger Salad with Chicken Sausage

Ingredients

1 package chicken sausage S
1 5 oz. container Simple Truth Organic Salad Blends S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced
2 tsp. sesame seeds, toasted
1 each avocado, sliced and pit removed
*1 Tbsp. fresh ginger, peeled and minced
*¼ cup honey
*1 tsp. salt
*½ tsp. pepper
*1/4cup apple cider vinegar
*1 Tbsp. lemon juice
*1 cup olive oil

Process

*If you chose to make the dressing, follow, the directions below with the *. If you purchased the recommended Simple Truth Dressing, ignore the directions for this part.

Process

1. Cook chicken sausage according to package instructions. Slice into 1-inch pieces and set aside once cooked.

In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.

*If making dressing, whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.

When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.

Side

Side 1: Succotash

Ingredients

¼ cup olive oil
2 Tbsp. unsalted butter
2 cloves garlic, minced
1 each onion, diced
2 cups frozen lima beans
3 cups frozen corn
1 pint cherry tomatoes, halved
1 Tbsp. fresh thyme
To taste salt and pepper

Process

Heat oil and butter in a large skillet over medium-high heat.

Add the garlic and onion then cook until translucent, about 5 minutes,

Add the lima beans, corn and tomatoes. Cook, stirring until vegetables are tender, about 7-8 minutes.

Stir in the thyme, salt and pepper.

Bonus Side: Cilantro Rice

Ingredients

2 cups Jasmine rice, uncooked
4 Tbsp. cilantro, chopped
1 Tbsp lemon peel, grated
1 Tbsp. lemon juice

Process

Make rice according to package instructions.

Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.

Soup

Corned Beef and Cabbage Soup

Ingredients

4 cups low-sodium beef broth
1 lb. corned beef, cut into thin slices
1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
3 each carrots, peeled and diced
2 each leeks, chopped
1 each yellow pepper, seeded and chopped
1 each onion, diced
1 head green cabbage, chopped
¼ tsp. ground allspice
Optional:
¼ cup parsley, chopped

Process

Add all ingredients to crock pot and stir thoroughly to combine.

Cover and cook on low for 6-7 hours or high for 2-3 hours. The corned beef should be tender.

Season to taste with additional salt and pepper and serve topped with parsley if desired.

________________________________________________________________________

Mini Meal Plan

Kroger

March 8 – March 14

This list is based on Sale 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. 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!

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: Pork Chop Suey

1 cup long grain rice *Optional

1 – 1 ½ lbs. boneless pork tenderloin S

½ tsp. salt

½ tsp. pepper

2 Tbsp. vegetable oil

1 bunch broccoli, chopped into florets S

1 medium onion, cut into small wedges

1 each red pepper, thinly sliced S

2 stalks celery, cut into ¼ in. slices

8 oz. white mushrooms, sliced

⅓ cup low sodium soy sauce

3 Tbsp. hoisin sauce

2 Tbsp. brown sugar

1 Tbsp. fresh ginger, grated

2 tsp. cornstarch

2 cups bean sprouts

4 each green onions, coarsely chopped

When I think of pork chop suey I always remember a recipe version that I saw one time relating this dish to the 50’s and I then envision myself as Donna Reed in the kitchen! You can add other ingredients that you enjoy, stir-fry type ingredients. You can serve this over rice ( made optional above) and have one of this week’s sides with it or you could have our side of orzo with kale instead of rice as it would be very yummy too!

Main 2: Shrimp Scampi with Angel Hair Pasta

8 oz. angel hair pasta S

1 lb. shrimp, peeled and tails removed S

¼ cup unsalted butter

6 cloves garlic, sliced thin

½ cup sweet red cherry peppers, quartered

1 each lemon, zested and juiced

¼ cup dry white wine

½ cup Italian parsley, chopped

½ tsp. salt

¼ tsp. pepper

1 tsp. crushed red pepper flakes (Optional)

Every time that I do a shrimp scampi I am always amazed at what an easy and amazingly delicious dish it is! The pairing with angel hair makes this dish a weeknight classic.

Main 3: Spinach (and cheese if desired) Stuffed Turkey Meatloaf

1 lb. ground turkey S

1 each yellow onion, chopped

1 each egg

1 cup breadcrumbs

½ tsp. dried thyme

1 Tbsp worcestershire sauce

1 package frozen chopped spinach, thawed S

To taste salt and pepper

1 Tbsp. dijon mustard

½ cup ketchup

Optional:

¼ cup shredded mozzarella S

I am pretty sure that I have said this before, but I absolutely love turkey meatloaf! This is a version that we make often at home. The balance of the spinach and the turkey is such a nice twist and if you add the cheese, be ready for an amazing dish!

Side 1: Fruit Salad

3 each gala or fuji apples S

4 each mandarins S

3 each bananas

2 cups strawberries S

1 cup blueberries S

It’s an amazing week for sale fruit and boy do we need that summery fruit feel as we keep hearing that S-N-O-W word for the weekend! A fruit side is so perfect to be a side, but also give you that little kick of sweetness!

BONUS SIDE: Bell Pepper Salad with Onion

2 Tbsp. olive oil
4 cloves garlic, minced
2 each red bell peppers, seeded and sliced
2 each yellow bell peppers, seeded and sliced S
2 each orange bell pepper, seeded and sliced S
1 each red onion, chopped
2 Tbsp. dill
1 each lemon, juiced
To Taste salt and pepper

Any week where bell peppers are on sale is a week that we must use them! Once again a simple side that pairs well with meals where we already have grain or another vegetable.

Soup: Vegetable Soup

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

1 can diced tomatoes (fire roasted are great for extra flavor)

We are in one of those on and off weather seasons, so why not a vegetable soup? Comforting yet still not too winter-feeling with the vegetables.

Breakfast:

Yogurt and Fruit: Grab a 4 pack of yogurt on sale this week and some extra fruit to mix together for a great breakfast.

Lunch:

Sandwiches: We have bread on sale as well as lunch meat and cheese if you desire.

Celery or Apples and Peanut Butter: You will have leftover celery this week from the pork chop suey. Why not put some peanut butter with that to complete your lunch and/or grab some apples to slice as well!

Snacks:

cantaloupe

nectarines

plums

______________________________________________________

Pantry Staples

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

salt

pepper

vegetable oil

low sodium soy sauce

hoisin sauce

brown sugar

cornstarch

cumin

unsalted butter

red pepper flakes

paprika

breadcrumbs

dried thyme

Worcestershire sauce

dijon mustard

ketchup

long grain rice (optional)

Shopping List by Department

(full list here by department)

Produce

1 bunch broccoli S

3 each red pepper S

2 each yellow pepper S

2 each orange pepper S

1 each green bell pepper S

4 heads garlic (or 1 bag peeled garlic)

4 each yellow onion (can buy a bag)

2 stalks celery (buy a full package and use for lunch)

8 oz. package white mushrooms

1 Tbsp. fresh ginger

2 cups bean sprouts (buy fresh if available, if not buy can)

1 bunch green onions

4 each lemon

1 bunch parsley

1 each red onion

3 each Organic Gala or fuji apples S (buy extra if desired for

lunch)

4 each mandarins S

3 each bananas

2 cups strawberries S (buy extra if desired for breakfast)

1 cup blueberries S (buy extra if desired for breakfast)

1 package dill

3-4 each nectarines or plums *Lunch

Meat/Protein

1 -1 ½ lbs. boneless pork loin S

1 lb. extra large EZ peel shrimp S

1 lb. Shady Brook ground turkey S

1 package Kroger or Private Selection bacon *Breakfast

1 package Oscar Mayer lunch meat S *Lunch

Dairy/Eggs

1 12 ct. Simple Truth Cage Free Large Eggs S (1 for meatloaf)

1 bag Kroger shredded mozzarella S *Optional for meatloaf

1 4-pack Chobani or Dannon Greek yogurt S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box San Giorgio angel hair pasta S

1 loaf Private Selection wide pan wheat bread S *Lunch

Canned Goods & Non-Perishables

1 jar sweet red cherry peppers

¼ cup dry white wine

1 can low sodium chicken broth

1 32 oz. container vegetable broth

1 can diced tomatoes (fire roasted would be great here)

1 jar Kroger peanut butter S *Lunch

Frozen Items

1 package Birds Eye frozen chopped spinach S

1 large bag Birds Eye frozen mixed vegetables S

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Pork Chop Suey

Ingredients

1 cup long grain rice *Optional
1 – 1 ½ lbs. boneless pork tenderloin S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 bunch broccoli, chopped into florets S
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced S
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
2 cups bean sprouts
4 each green onions, coarsely chopped

Process

Cook the 1 cup of rice according to package instructions if using.
Season the pork with the salt and pepper. Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the pork, cooking until browned. Remove from the skillet and set aside.
Add the broccoli to the skillet along with 2 Tbsp. water and cook covered until the broccoli is tender. Set broccoli aside with the pork.
Add the remaining 1 Tbsp. of oil to the skillet and heat over medium-high heat. Add the onion and saute for 2 minutes. Add the red pepper, celery and mushrooms. Cook until just tender, about 3 minutes.
In a small bowl, whisk together soy sauce, hoisin sauce, brown sugar, ginger and cornstarch. Add to the skillet along with the pork and broccoli as well as the bean sprouts and green onions. Cook until the sauce thickens, continually tossing, about 1 minute or so. Serve over rice if desired.

Main 2: Shrimp Scampi with Angel Hair Pasta

Ingredients

8 oz. angel hair pasta S

1 lb. shrimp, peeled and tails removed S

¼ cup unsalted butter

6 cloves garlic, sliced thin

½ cup sweet red cherry peppers. Quartered

1 each lemon, zested and juiced

¼ cup dry white wine

½ cup italian parsley, chopped

½ tsp. salt

¼ tsp. pepper

1tsp. crushed red pepper flakes (Optional)

Process

Heat oven to 400 F. Cook the pasta according to package directions.
Place butter in a large baking dish and place in oven until melted.
Remove baking dish with melted butter from oven and add shrimp, garlic, cherry peppers, lemon, zest, lemon juice, white wine, parsley, salt and pepper. Toss together and roast for about 15 minutes., until shrimp are opaque.
Serve with or over pasta

Main 3: Spinach (and cheese if desired) Stuffed Turkey Meatloaf

Ingredients

1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp worcestershire sauce
1 package frozen chopped spinach, thawed S
To taste salt and pepper
1 Tbsp. dijon mustard
½ cup ketchup
Optional:
¼ cup shredded mozzarella S

Process

Preheat oven to 375 F and spray a small loaf pan with cooking spray to coat.
In a large bowl combine ground turkey, onion, egg, breadcrumbs, dried thyme. worcestershire sauce and spinach. Then season to taste with salt and pepper.
If not using mozzarella, place mixture in loaf pan and shape to fit.
If using mozzarella, place half of the mixture in the loaf plan and shape to fit. Cover with cheese. Place the other half of the mixture on top and shape to fit.
Combine dijon and ketchup in a small bowl until well mixed. Cover the top of meatloaf with mixture and bake for 45-55 minutes.

Side

Side 1: Fruit Salad

Ingredients

3 each gala or fuji apples S
4 each mandarins S
3 each bananas
2 cups strawberries S
1 cup blueberries S

Process

Combine all ingredients in a large bowl and toss. Refrigerate and serve cold.

BONUS SIDE Bell Pepper Salad

Ingredients

2 Tbsp. olive oil
4 cloves garlic, minced
2 each red bell peppers, seeded and sliced
2 each yellow bell peppers, seeded and sliced S
2 each orange bell pepper, seeded and sliced S
1 each red onion, chopped
2 Tbsp. dill
1 each lemon, juiced
To Taste salt and pepper

Process

Heat olive oil in a pan on medium-high heat. Saute garlic and cumin for 1 minute.
Add sliced peppers and onion then cook until warm.
Add lemon juice and dill then toss. Add salt and pepper to taste.

Soup

Vegetable Soup

Ingredients

1 Tbsp. olive oil

1 each yellow onion, diced

1 package frozen mixed vegetables

1 clove garlic

½ tsp. salt

¼ tsp. pepper

4 cups vegetable broth

1 can diced tomatoes (fire roasted would be great here)

Process

In a large pot, heat the oil over medium-high heat. Add the onion, garlic, vegetables, salt and pepper. Cook for 5 minute stirring.
Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
Simmer until vegetables are tender.

________________________________________________________________________

________________________________________

Mini Meal Plan

Kroger

March 1 – March 7

This list is based on Sale 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. 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!

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: Smoked Sausage with Pasta and Greens

8 oz. medium shell pasta

1 bunch mustard greens, stems removed, washed and roughly chopped

2 Tbsp. olive oil

1 each yellow onion, chopped

1 package smoked sausage, cut into 1-inch pieces S

3 cloves garlic, finely chopped

1 cup low sodium chicken broth

To taste salt and pepper

¾ Tbsp. Italian seasoning

¼ cup grated parmesan cheese

The combination of smoked sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!

Main 2: Spiced Tilapia with Rice and Beans

2 Tbsp. olive oil

2 cloves garlic, minced

1 cup long grain rice

2 cups low sodium chicken broth

1 15 oz. can dark red kidney beans S

4 each green onions, chopped

1 tsp. olive oil

1 lb. tilapia fillets S

½ tsp chili powder

½ tsp. salt

¼ tsp. pepper

This week is all about simple dishes with simple ingredients. I love the ease of the rice and beans in this dish and the amazingly comforting feeling that they give. Eat leftovers for lunch and enjoy!

Main 3: Turkey Meatloaf with Broccoli

2 Tbsp. olive oil

1 cup yellow onion, chopped

2 cloves garlic, minced

1 tsp. salt

½ tsp. Pepper

¼ tsp. dried thyme

1 each carrot, diced

½ cup parsley, chopped

2 tsp. Worcestershire sauce

¾ cup ketchup

1 lb. ground turkey S

½ cup breadcrumbs

1 each egg

1 crown broccoli, quartered S

To taste salt and pepper

There are so many great ways to use ground turkey. I love the taste of turkey meatloaf as it tastes delicious and just seems a little lighter than your classic meatloaf!

Side 1: Red Potato and Green Bean Salad

2 lbs. Red potatoes, cut into quarters S

1 lb. fresh green beans, trimmed S

½ each red onion, diced

¼ cup olive oil

½ tsp. salt

½ tsp. pepper

½ tsp. garlic powder

This is absolutely one of my favorite dishes that we make at home and you have probably noticed that when red potatoes and green beans are on sale, this is my go-to! This can be served cold or warmed and it goes with just about everything!

Soup: Tomato Soup

1 Tbsp. olive oil

1 medium yellow onion, diced

1 pinch salt

1 32 oz. container vegetable broth

2 14.5 oz. cans crushed tomatoes S

1 cup heavy cream

1/ tsp. salt

¼ tsp. Pepper

To taste salt and pepper

With our weather in a hot then cold rotation each day, it seems like the perfect time for tomato soup! It’s not too heavy, but filling enough.

Breakfast:

Bacon and Eggs- grab some eggs if you are out and kroger or private selection bacon

Yogurt with Berries- Simple Truth Greek yogurt will go great with the blueberries and blackberries that are on sale this week.

Lunch:

Sandwiches- get some kroger lunch meat and a loaf of Sara Lee Artesano bread

Red or white seedless grapes

Snacks:

Larabars

Mandarins

Kanzi apples

______________________________________________________

Pantry Staples

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

long grain rice

unsalted butter S

olive oil

Cajun seasoning

cayenne pepper

Salt

pepper

Italian seasoning

chili powder

dried thyme

Worcestershire sauce

ketchup

breadcrumbs

garlic powder

grated parmesan cheese

Shopping List by Department

(full list here by department)

Produce

4 each yellow onion (may want to buy a bag if cheaper)

1 each green bell pepper

2 heads garlic

1 bunch parsley

1 bunch mustard greens

1 bunch green onions

1 each bunch carrots

1 crown broccoli S

1 5lb. bag red potatoes S

1 lb. fresh green beans S

1 each red onion

1 each avocado *Optional for soup

1 package basil *Optional for soup

1 6 oz. container organic blueberries or blackberries S *Breakfast

1 bag red or white seedless grapes S *Lunch

3-4 each mandarins S *Snack

3-4 each Kanzi apples S *Snack

Meat/Protein

1 package Kroger smoked sausage S

1 lb. fresh tilapia fillets S

1 lb. Shady Brook Farm ground turkey S

1 package Kroger or Private Selection bacon S *Breakfast

1 package Kroger lunch meat S *Lunch

Dairy/Eggs

1 12 ct. Eggs (if you are out; need 1 for meatloaf and the rest for breakfast if desired)

1 cup heavy cream

1 cup shredded cheese *Optional for soup

4-5 containers Simple Truth 2% Greek Yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box medium shell pasta

1 cup croutons *Optional for soup

1 loaf Sara Lee Artesano bread S *Lunch

4-5 each Larabars S *Snack

Canned Goods & Non-Perishables

1 32 oz container low sodium chicken broth

1 15 oz. can Kroger dark red kidney beans S

1 32 oz. container vegetable broth

2 14.5 oz. cans crushed tomatoes S

Frozen Items

None this week!

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

Smoked Sausage with Pasta and Greens

Ingredients

8 oz. medium shell pasta
1 bunch mustard greens, stems removed and roughly chopped
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package smoked sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese

Process

Cook pasta according to directions in a large pot adding broccoli during last 5 minutes. Drain and then rinse with cold water.

Heat olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.

Add pasta/broccoli mixture, chicken broth, salt, pepper and italian seasoning. Cook until heated thoroughly. Top with parmesan.

Spiced Tilapia with Rice and Beans

Ingredients

2 Tbsp. olive oil
2 cloves garlic, minced
1 cup long grain rice
2 cups low sodium chicken broth
1 15 oz. can dark red kidney beans S, rinsed
4 each green onions, chopped
1 tsp. olive oil
1 lb. tilapia fillets S
½ tsp chili powder
½ tsp. salt
¼ tsp. pepper

Process

1. Heat oil in a saucepan over medium-high heat. Add garlic and saute for 1 minute, then add onion and saute for 3 minutes, until softened.

Add rice sauteing with garlic and onion for 1 minute. Then pour in broth and bring to a boil.

Cover and lower the heat. Simmer for about 20 minutes. Until liquid is absorbed and rice is tender.

While rice is simmering, heat the 1 tsp. Of oil in a saute pan. Season fish with chili powder, salt and pepper.

Cook tilapia until flaky, about 4-5 minutes. on each side.

Heat beans with a bit of water until ready to use.

Serve fish alongside or on top of rice and beans.

Turkey Meatloaf with Broccoli

Ingredients

2 Tbsp. olive oil
1 cup yellow onion, chopped
2 cloves garlic, minced
1 tsp. salt
½ tsp. Pepper
¼ tsp. dried thyme
1 each carrot, diced
½ cup parsley, chopped
2 tsp. Worcestershire sauce
¾ cup ketchup
1 lb. ground turkey S
½ cup breadcrumbs
1 each egg
1 crown broccoli, quartered S
To taste salt and pepper

Process

1. Preheat oven to 350 F.

In a medium saute pan cook onion, olive oil, salt, pepper and thyme over medium heat until onion is softened.

Add carrot and cook until softened, about 3 minutes.

Stir in parsley, worcestershire and ¼ cup ketchup then transfer all to a large bowl to cool.

Combine turkey, breadcrumbs and egg with onion mixture.

Press meatloaf mixture into an oiled loaf pan then spread remaining ketchup on top.

Bake for 45-50 minutes. Internal temperature should reach 165 F.

While meatloaf is cooking, steam broccoli for 4 minutes in a steamer during the last 10 minutes of cooking time to ensure broccoli is hot when meatloaf is done. When done, season to taste with salt and pepper.

Side

Red Potato and Green Bean Salad

Ingredients

2 lbs. Red potatoes, cut into quarters S
1 lb. fresh green beans, trimmed S
½ each red onion, diced
¼ cup olive oil
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder

Process

Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt, and bring to a boil. Cook until potatoes are tender, about 30 minutes.

While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.

Drain potatoes and green beans then put into a large bowl.

Toss thoroughly with olive oil, salt, pepper and garlic powder.

Salad can be served warm or cold. To cool, cover and place in fridge.

Soup

Tomato Soup

Ingredients

1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes S
1 cup heavy cream
1/ tsp. salt
¼ tsp. Pepper
To taste salt and pepper

Process

Place a saucepan over medium heat and add the oil.
Add the onion and pinch of salt. Cook until the onion is soft, about 5 mins,
Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 mins, stirring occasionally.
In small batches, puree soup in a blender and return to pot.
Season to taste with salt and pepper and garnish with desired toppings.

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Mini Meal Plan

Kroger

February 22 – February 28

This list is based on Sale items for the week of February 22 – February 28, 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!

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: Skillet Fish with Herbs and Orzo

1 cup Orzo, uncooked

2 cloves Garlic, minced

¼ cup Flat Leaf parsley, chopped

2 tsp. Lemon zest

2 Tbsp. Olive Oil

2 Tbsp. Lemon Juice

To taste Salt and Pepper

1 ½ Tbsp. Vegetable Oil

1 lb. Cod Fillets S

1 Tbsp. Unsalted Butter

We have made this dish before using salmon, but this week there is cod on sale. We will change it up to demonstrate how easy it can be to take a favorite recipe and simply change the protein. The layer of seasoning that we put on the fish will taste amazing with the cod!

Main 2: Potato and Pea Coconut Curry

2 each Russet Potatoes, peeled and cubed

2 each Sweet Potatoes, peeled and cubed

1 cup Long Grain Rice, uncooked

2 Tbsp. Vegetable Oil

1 each Yellow Onion, diced

1 Tbsp. Fresh Ginger, peeled and minced

4 cloves Garlic, minced

3 tsp. Cumin

1 ½ tsp. Pepper

5 tsp. Curry Powder

2 tsp. Salt

1 14.5 oz. can Diced Tomatoes

1 bag Frozen Peas S

1 14 oz. can Lite Coconut Milk

With very few veggies on sale this week to make a vegetarian dish, this dish is a great and yummy example of still creating a cost effective dish by buying a staple item that covers more than one dish. In this case, it is potatoes that we will use for this dish as well as our soup!

Main 3: Roasted Chicken Thighs with Mushrooms

1 package Chicken Thighs S

1 each Lemon, juice and zest, divided

6-8 sprigs Thyme Leaves, chopped

To taste Salt and Pepper

1 lb. Baby Bella Mushrooms

2 Tbsp. Olive Oil

To taste Salt and Pepper

Side 1: White Beans with Basil

2 cloves Garlic, finely chopped or minced

2 cans Cannellini Beans

1 cup Grape Tomatoes, halved

2 Tbsp. Red Onion, finely chopped

1 tsp. Salt

1 tsp. Pepper

½ cup Basil Leaves, torn into pieces

This is truly one of my favorite sided that pairs well with meat and vegetarian dishes! It is easy to make and also works well as a lunch.

Soup: Potato Soup

6 slices Bacon, cut into small pieces **Optional

1 each Yellow Onion, diced

6 each Russet Potatoes, peeled and diced

½ tsp. Salt

¼ tsp. Pepper

8 cups Vegetable Broth

3 Tbsp. Flour

1 cup 1% or Skim Milk

½ cup Heavy Cream

½ tsp. Garlic Powder

1 tsp. Parsley, chopped

1 cup Grated Parmesan **Optional

Here we are able to use the rest of our potatoes from this week and make a hearty yet light soup for the week. We can use this soup along with a main or for a quick lunch during the week!

Breakfast:

Bacon and Eggs: 12 ct. Eggs and use bacon from potato soup

Yogurt with Berries: Top yogurt with extra strawberries and blueberries or also buy some blackberries on sale

Lunch:

Sandwiches: Use Sara Lee whole wheat bread with lunch meat or leftover london broil.

Chips and Hummus: Grab some Stacy’s Pita Chips and Sabra Hummus to eat with your sandwich or solo.

Snacks:

Fruits: Mandarins, nectarines, peaches and navel oranges are all on sale

Bars: 4 ct. Boxes or Clif or Luna bars are on sale

Nuts: Wonderful pistachios

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Pantry Staples

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

Chili Powder

Dried Thyme

Ancho Chili Powder

Salt

Pepper

Unsalted Butter

Olive Oil

Vegetable Oil

Cumin

Curry Powder

Cayenne Pepper

Honey

Balsamic Vinegar

Flour

Garlic Powder

Grated Parmesan *Optional

Shopping List by Department

(full list here by department)

Produce

1 package Fresh Dill

3 each Lemon

2 heads Garlic

1 bunch Flat Leaf Parsley

1 5lb. Bag Russet Potatoes

2 each Sweet Potatoes

2 each Yellow Onion

1 Tbsp. Fresh Ginger

4 each Mini Sweet Peppers S

1 each Lime

1 package Fresh Thyme

1 lb. Baby Bella Mushrooms

1 pint Grape Tomatoes

1 each Red Onion

1 package Basil Leaves

1 large container Simple Truth Organic Salad S

1 16 oz. container Strawberries S

1 6 oz. container Blueberries S

1 container Sabra Hummus *Lunch S

4-5 each Desired Sale Fruit for *Snack S

Meat/Protein

1 lb. Cod Fillets S

1 package (2lbs) Heritage Farm Chicken Thighs S

1 package Kroger or Private Selection Bacon *Optional for Soup and Breakfast S

1 package Kroger Lunch Meat *Lunch S

Dairy/Eggs

1 container 1% or Skim Milk (for recipe 1 cup, and cereal if desired)

½ cup Heavy Cream

1 12 ct. Simple Truth Cage Free Eggs *Breakfast

4-5 containers Fage or Chobani Yogurt *Breakfast S

Grains/Nuts/Dried Fruit/Pasta

1 box Orzo

1 cup Sliced Almonds

1 box Cascadian Farm Organic Cereal *Breakfast S

1 package Wonderful Pistachios *Snack S

Canned Goods & Non-Perishables

1 14.5 oz. can Diced Tomatoes

1 can Lite Coconut Milk

1 32 oz. Low Sodium Chicken Broth

2 cans Cannellini Beans

2 32 oz. Vegetable Broth

1 bag Stacy’s Pita Chips *Lunch S

1 4 ct. Box Clif or Luna Bars *Snack S

Frozen Items

1 bag BirdsEye Frozen Peas S

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Weekly Meal Plan Recipes

Mains

Skillet Fish with Herbs and Orzo

Ingredients

1 cup Orzo, uncooked
2 cloves Garlic, minced
¼ cup Flat Leaf parsley, chopped
2 tsp. Lemon zest
2 Tbsp. Olive Oil
2 Tbsp. Lemon Juice
To taste Salt and Pepper
1 ½ Tbsp. Vegetable Oil
1 lb. Cod Fillets S
1 Tbsp. Unsalted Butter

Process

1. Cook 1 cup of orzo according to package directions.
2. Combine garlic, parsley, green onions, lemon zest and olive oil in a bowl.

Season cod fillets with salt and pepper.

Heat vegetable oil in a skillet over high heat. Add cod fillets and cook 5-6 mins. Turn the fillets and cook for an additional 4 mins., until fish is flaky and registers 140 F.

Once fish is almost complete, add butter and cook until the butter is golden then add herb mixture on top of fish.

Serve fish on a bed of orzo along with lemon wedges for juicing over fish and orzo.

Suggested Side: Potato Soup or Greens and Berries Salad

Potato and Pea Coconut Curry

Ingredients

2 each Russet Potatoes, peeled and cubed
2 each Sweet Potatoes, peeled and cubed
1 cup Long Grain Rice, uncooked
2 Tbsp. Vegetable Oil
1 each Yellow Onion, diced
1 Tbsp. Fresh Ginger, peeled and minced
4 cloves Garlic, minced
3 tsp. Cumin
1 ½ tsp. Pepper
5 tsp. Curry Powder
2 tsp. Salt
1 14.5 oz. can Diced Tomatoes
1 bag Frozen Peas S
1 14 oz. can Lite Coconut Milk

Process

1. Place potatoes in a large pot of salted water. Bring to a boil over high heat. Once at a boil, cover and reduce heat to medium-low. Simmer for about 20 mins., until potatoes are tender. Drain potatoes and let sit for a few minutes.

Cook rice according to package instructions.

Heat the vegetable oil in a large skillet over medium skillet. Add in the ginger, onion and garlic, Cook until the onion is soft. Season with cumin, pepper, curry powder and salt. Continue to cook for 2-3 mins. then add the tomatoes and peas. Pour in coconut milk and bring to a simmer.

Simmer for 10 mins. then serve over rice.

Roasted Chicken Thighs with Mushrooms

Ingredients

1 package Chicken Thighs S
1 each Lemon, zest and juice, divided
6-8 sprigs Thyme Leaves, chopped
To taste Salt and Pepper
1 lb. Baby Bella Mushrooms
2 Tbsp. Olive Oil
To taste Salt and Pepper

Process

1. Preheat oven to 375F.

Place chicken thighs skin-side up on a sheet pan with a rack.

Combine lemon zest and thyme in a small bowl. Rub part of the zest-thyme combo under the skin of each of the chicken thighs.

Use the rest of zest-thyme combo on top of the chicken to season as well as salt and pepper.

Roast for about 45 mins., until internal temperature reaches 160 F.

Clean and quarter mushrooms. Toss in a bowl with olive oil, salt and pepper.

Spread mushrooms on a sheet pan and place in the oven for about 25 mins., until edges are crisp.

Remove chicken from oven when done a squeeze lemon juice on top. Serve mushrooms o top of and around chicken.

Side

White Beans with Basil

Ingredients

2 cloves Garlic, finely chopped or minced
2 cans Cannellini Beans
1 cup Grape Tomatoes, halved
2 Tbsp. Red Onion, finely chopped
1 tsp. Salt
1 tsp. Pepper
½ cup Basil Leaves, torn into pieces

Process

Place a pan coated with cooking spray over medium heat. Add garlic and saute.

In a bowl, combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.

Add torn basil leaves and toss to mix. Serve room temperature or cold.

Soup

Potato Soup

Ingredients

6 slices Bacon, cut into small pieces **Optional
1 each Yellow Onion, diced
6 each Russet Potatoes, peeled and diced
½ tsp. Salt
¼ tsp. Pepper
8 cups Vegetable Broth
3 Tbsp. Flour
1 cup 1% or Skim Milk
½ cup Heavy Cream
½ tsp. Garlic Powder
1 tsp. Parsley, chopped
1 cup Grated Parmesan **Optional

Process

If using bacon, place bacon slices in a large pot over medium heat and cook until crisp. Remove bacon and set aside. Pour off grease from pot, but do not clean.

Return pot to the stove over medium-high heat. Add the onion. Stir and cook for about 2 mins. Add the potatoes as well as salt, pepper and garlic powder and cook for 5mins.

Pour in broth and bring to a boil. Cook until potatoes are tender, about 10 mins.

Whisk the flour and milk together and pour into the soup. Cook for 5 mins.

Remove ½ of the soup and blend in batches in a blender or food processor until smooth.

Pout back into soup and reheat adding heavy cream, parsley and garlic powder.

Garnish with bacon and cheese of desired.

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Mini Meal Plan

Kroger

February 15th – February 21st

This list is based on Sale items for the week of February 15th – February 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!

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: Chicken Sausage, Sweet Potato and Brussel Sprout Bake

1 package Chicken Sausage S

2 medium Sweet Potatoes, peeled and chopped into small chunks

1 lb. Brussel Sprouts

2 Tbsp. Olive Oil

1 tsp. Sage

1 tsp. Rosemary, chopped

1 tsp. Basil Leaves, dried

1 tsp. Salt

1 tsp. Pepper

The sweetness of the potatoes and the crunch of the brussel sprouts really make this dish a hit! Choose your favorite flavor of chicken sausage for this dish to give it the flavor and flair that you desire!

Main 2: Veggie and Bean Quesadillas

1 Tbsp. Olive Oil

1 large Yellow Onion, chopped S

1 each Green Bell Pepper, seeded and chopped S

3 cloves Garlic, chopped

1 package White Mushrooms, sliced

2 cups Frozen Corn S

1 can Black Beans S

2 tsp. Cumin

6 Tbsp. Salsa

To taste Salt and Pepper

4 each Corn or Flour Tortillas

2 cups Shredded Monterrey or Colby Jack S

Optional:

2 Tbsp. Sour Cream S

1 cup Guacamole

When I see peppers, beans and corn on sale I always go towards making quesadillas or tacos! Extra quesadilla stuffing can even be eaten solo!

Main 3: Roasted Chicken with Mustard Greens

2 each Split Chicken Breasts, skin on S

1 tsp. Paprika

½ tsp. Pepper

¼ tsp. Salt

1 tsp. Vegetable Oil

2 cloves Garlic, minced

2 Tbsp. Lemon Juice

1 Tbsp. Unsalted Butter

1 cup Red Onion, sliced

3 cloves Garlic, chopped

½ cup Low Sodium Chicken Broth S

1 tsp. Brown Sugar

1 bunch Mustard Greens, chopped

To taste Salt and Pepper

Split chicken breasts work wonderfully for any type of oven baked chicken. They always turn out tasty and look beautiful! This dish is easy to make and enjoyable!

Side 1: Orzo with Peas and Parmesan

2 Tbsp. Unsalted Butter

2 Tbsp. Olive Oil

1 each Yellow Onion, chopped

2 cloves Garlic, finely chopped

1 box Orzo S

4 cups Low Sodium Chicken Broth S

2 cups Frozen Peas S

To taste Salt and Pepper

1 cup Grated or Shredded Parmesan

This side pairs so well with many of our mains this week and allows us to put a little more green on the menu and in our wallets!

Soup: Turkey Chili

3 tsp. Olive Oil

1 lb. Ground Turkey S

1 each Yellow Onion, diced

3 cloves Garlic, minced

¼ cup Chili Powder

1 Tbsp. Cumin

1 tsp. Garlic Salt

3 Tbsp. Tomato Paste S

1 8oz. can Tomato Sauce S

1 can Low Sodium Chicken Broth S

2 14oz. cans Kidney Beans, drained and rinsed S

2 14 oz. cans White Beans, drained and rinsed S

To taste Salt and Pepper

Optional:

¼ cup Sour Cream S

1 each Avocado, sliced

1 cup Shredded Cheese (Can use leftover from quesadillas)

As winter seems to be sliding by, let’s get one more chili in before it warms up too much!

Breakfast:

Bacon and Eggs: Kroger Large Eggs 12 ct, S

Kroger or Private Selection bacon S

-Use leftover quesadillas to make egg and cheese or bacon, egg and cheese quesadillas.

Cereal and almondmilk: Cascadian Farms Cereal S

Simple Truth Almondmilk S

Lunch:

Sandwiches or Quesadillas:

Hillshire Farm Lunchmeat, Turkey S

Kroger Bread S

Use lunch meat and leftover cheese to make either sandwiches or quesadillas

Use the other half of the cantaloupe for lunch.

Leftover soup can be eaten for lunch

Snacks:

Mandarins S

Kind Healthy Grains Granola Clusters S

______________________________________________________

Pantry Staples

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

Olive Oil

Salt and Pepper

Basil leaves, dried

Cumin

Paprika

Vegetable Oil

Unsalted Butter

Brown Sugar

Soy Sauce

Rice Vinegar

Honey

Grated or Shredded Parmesan

Chili Powder

Garlic Salt

Brown Rice

Shopping List by Department

(full list here by department)

Produce

1 3lb. Bag Yellow Onions S

2 packages Simple Truth Organic White Mushrooms S

2 medium Sweet Potatoes

1 lb. Brussels Sprouts

1 package Sage

1 package Rosemary

1 each Green Bell pepper S

3 heads Garlic

1 container Guacamole (Optional for quesadillas)

5 each Lemons

2 each Red Onion

1 bunch Mustard Greens

1-2 each Avocados (Optional for chili topping)

3-4 each Mandarins S *Snack

Meat/Protein

1 package Aidel’s Chicken Sausage S

1 package Split Chicken Breasts S

1 lb. Simple Truth Natural Ground Turkey S

1 package Kroger or Private Selection Bacon S *Breakfast

1 package Hillshire Farm Lunchmeat S *Lunch

Dairy/Eggs

1 bag Kraft or Kroger Shredded Monterey or Colby Jack Cheese S

1 container, small Sour Cream (Optional for 2 dishes)

1 12 ct. Kroger Large Eggs S *Breakfast

1 carton Simple Truth Almondmilk S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box San Giorgio Orzo S

1 box Cascadian Farm cereal S *Breakfast

1 loaf Kroger Whole Wheat Bread S *Lunch

1 bag Kind Healthy grains Granola Clusters S *Snack

Canned Goods & Non-Perishables

1 can Kroger Black Beans S

1 jar Salsa (your choice)

1 package Corn or Flour Tortillas

2 32 oz. Simple Truth Organic Chicken Broth S

1 can Kroger Tomato Paste S

1 8oz. Can Kroger Tomato Sauce S

2 14 oz. cans Kroger Kidney Beans S

2 14 oz. cans Kroger White Beans S

Frozen Items

1 bag Kroger Frozen Corn S

1 bag Kroger Frozen Peas S

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Weekly Meal Plan Recipes

Mains

Chicken Sausage, Sweet Potato and Brussels Sprout Bake

Ingredients

1 package Chicken Sausage S
2 medium Sweet Potatoes, peeled and chopped into small chunks
1 lb. Brussels Sprouts
2 Tbsp. Olive Oil
1 tsp. Sage
1 tsp. Rosemary, chopped
1 tsp. Basil Leaves, dried
1 tsp. Salt
1 tsp. Pepper

Process

1. Preheat oven to 400 F.

Combine all ingredients in a large baking dish and then toss to mix.

Cook for 40 min., stopping to stir at 20 min.

Veggie and Bean Quesadillas

Ingredients

1 Tbsp. Olive Oil
1 large Yellow Onion, chopped S
1 each Green Bell Pepper, seeded and chopped S
3 cloves Garlic, chopped
1 package White Mushrooms, sliced
2 cups Frozen Corn S
1 can Black Beans S
2 tsp. Cumin
6 Tbsp. Salsa
To taste Salt and Pepper
4 each Corn or Flour Tortillas
2 cups Shredded Monterrey or Colby Jack S
Optional:
2 Tbsp. Sour Cream S
1 cup Guacamole

Process

1. Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 min.

Add garlic, mushrooms, cumin and saute until peppers are tender.

Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.

Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.

Serve with desired toppings

Roasted Chicken with Mustard Greens

Ingredients

2 each Split Chicken Breasts, skin on S
1 tsp. Paprika
½ tsp. Pepper
¼ tsp. Salt
1 tsp. Vegetable Oil
2 cloves Garlic, minced
2 Tbsp. Lemon Juice
1 Tbsp. Unsalted Butter
1 cup Red Onion, sliced
3 cloves Garlic, chopped
½ cup Low Sodium Chicken Broth S
1 tsp. Brown Sugar
1 bunch Mustard Greens, chopped
To taste Salt and Pepper

Process

1. Preheat oven to 450 F. Cover chicken with paprika, salt and pepper.

Heat a skillet over high heat and add oil, swirling to coat. Add the chicken, skin side down, covering with 1 Tbsp. lemon juice. Cook for 5 mins and then turn, adding the remaining 1 Tbsp. lemon juice and cook for 3 mins. More.

Place pan into the oven and bake for 20 mins. or until done. Chicken is done when internal temperature reaches 165 F.

For the greens, melt butter in a large skillet over medium-high heat.

Add the onion and garlic, saute for 3 mins. or until lightly browned. Add the broth and sugar, cook until liquid is almost evaporated.

Add greens and saute until tender. Add salt and pepper to taste.

Serve greens and chicken together.

Side

Orzo with Peas and Parmesan

Ingredients

2 Tbsp. Unsalted Butter
2 Tbsp. Olive Oil
1 each Yellow Onion, chopped
2 cloves Garlic, finely chopped
1 box Orzo S
4 cups Low Sodium Chicken Broth S
2 cups Frozen Peas S
To taste Salt and Pepper
1 cup Grated or Shredded Parmesan

Process

In a pot, heat butter and olive oil over medium heat until butter is melted.

Add onion and cook until tender. Add garlic and cook for 2 mins.

Add orzo and toast slightly in pan for three minutes or until nutty-smelling.

Add chicken broth and cook, uncovered, until liquid is absorbed and pasta is tender.

Add in peas and heat through. Mix in parmesan until melted.

Complete by adding salt and pepper to taste.

Soup

Turkey Chili

Ingredients

3 tsp. Olive Oil
1 lb. Ground Turkey S
1 each Yellow Onion, diced
3 cloves Garlic, minced
¼ cup Chili Powder
1 Tbsp. Cumin
1 tsp. Garlic Salt
3 Tbsp. Tomato Paste S
1 8oz. can Tomato Sauce S
1 can Low Sodium Chicken Broth S
2 14oz. cans Kidney Beans, drained and rinsed S
2 14 oz. cans White Beans, drained and rinsed S
To taste Salt and Pepper
Optional:
¼ cup Sour Cream S
1 each Avocado, sliced
1 cup Shredded Cheese (Can use leftover from quesadillas)

Process

Heat half of the oil over medium-high heat in a large pot. Add the turkey and cook, breaking up chunks, until browned, about 5 minutes.

Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil. Add onion and garlic to the pan. Cook, stirring occasionally, until the vegetables begin to soften, about 4-5 minutes.

Add the chili powder, cumin and garlic salt and stir for about 30 seconds. Add the tomato paste and stir until the paste begins to darken in color, about 30 seconds.

Add the tomato sauce and chicken broth. Scrape the bottom of the pan to release any pieces that are stuck..

Bring to a simmer, lower the heat and simmer, uncovered, until the chili has thickened, about 35 to 40 minutes.

Stir the beans into the chili and heat through, about 5 minutes. Season with pepper. Spoon the chili into bowls and top with a desired toppings.

________________________________________________________________________

Mega Meal Plan

Kroger

February 8 – February 14

Happy Valentine’s Day!

This list is based on Sale items for the week of date – date, 2016, 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)

Main 1: Beef Tenderloin with Roasted Potatoes

1 2lb. Boneless Whole Beef Tenderloin S

1 Tbsp. Olive Oil

1 Tbsp. Salt

1 Tbsp. Pepper

3 each Russet Potatoes, peeled and cubed S

½ Tbsp. Rosemary, chopped

½ Tbsp. Dried or Fresh Thyme

2 Tbsp. Unsalted Butter

This dish is easy to make, but packs a lot of taste! The taste of a good cut of meat simply done is always so enjoyable and what goes better with that then roasted potatoes!

Main 2: Lemon Pepper Fettuccine with Shrimp

8 oz. Fettuccine S

1 head Broccoli, cut into florets

¼ cup Unsalted Butter

1 each Shallot, finely chopped

1 lb. Shrimp, peeled and tails off S

To taste Salt and Pepper

¼ cup Olive Oil

1 Tbsp. Lemon peel, grated

2 tsp. Lemon juice

2 tsp. Italian Seasoning

3 tsp. Pepper

We have done this great dish before without a protein, but with the colossal shrimp on sale this week, why not dress it up a bit! It’s always a fun challenge to take basic recipes and find ways to adapt and change them to what you have in your pantry or what is on sale.

Main 3: Oven Baked Tilapia with Asparagus

1 lb. Tilapia Fillets S

To coat Cooking Spray

To taste Salt and Pepper

1 Tbsp. Lemon Juice

1 bunch Asparagus, trimmed S

3 Tbsp. Olive Oil

1 tsp. Salt

½ tsp. Pepper

We are taking our tilapia back to simple this week! I am always amazed and what a little salt, pepper and lemon juice can do. So few ingredients, such big taste!

Main 4: Turkey Meatloaf with Spinach

1 lb. Ground Turkey S

1 each Yellow Onion, chopped

1 each Egg

1 cup Breadcrumbs

½ tsp. Dried Thyme

1 Tbsp Worcestershire Sauce

1 package Frozen chopped spinach, thawed

To taste Salt and Pepper

1 Tbsp. Dijon Mustard

½ cup Ketchup

Optional:

¼ cup Shredded Mozzarella

As a child I always enjoyed and looked forward to my mom making meatloaf. Now that I am the one in the kitchen, I like to change up the classic meatloaf. Using ground turkey here instead of beef is a nice swap and you can also add that little bit of yummy, gooey cheese here too!

Main 5: Crockpot Chicken and Potatoes

4 each Boneless Skinless Chicken Breasts S

4 each Russet Potatoes, peeled and cubed S

3 Tbsp. Olive Oil

1 Tbsp Italian Seasoning

2 cloves Garlic, minced

To taste Salt and Pepper

1 each Lemon, juiced

1 Tbsp. Fresh parsley, chopped

Optional:

¼ cup Grated Parmesan

I made this crockpot dinner a few weeks ago and really enjoyed it, but wanted to make a few changes. Since this was so easy and delicious, plus chicken and potatoes are both on sale this week, it seemed like the perfect time to share it with you and make those changes!

Side 1: Glazed Pistachio Carrots

2 lbs. Carrots S

2 ½ Tbsp. Olive Oil

1 tsp. Salt

1 tsp. Pepper

¼ cup Pistachios, shelled and crushed S

2 ½ tsp. Honey

Since we have a couple mains this week with potatoes, carrots seemed like a wonderful idea as a side!

Side 2: Fruit Salad

3 each Apples, peeled, cored and cut into bite size pieces S

3 each Navel Oranges, peeled and sliced S

3 each Peaches, pitted and quartered S

1 cup Blueberries S

Whenever there is a large selection of fruit on sale I do love to make a good fruit salad! This satisfies that little bit of sweet taste that I desire and is also super easy to make.

Side 3: Chickpea Salad

2 cans Chickpeas, drained and rinsed S

1 each Red Onion, chopped

3 stalks Celery, chopped

To taste Salt and Pepper

3 Tbsp. Olive Oil

2 Tbsp. Apple Cider Vinegar

As much as I love chickpeas, I think that I sometimes forget how many recipes they can be used for! Whether cold or warm chickpeas always pack a hearty taste!

Soup: Vegetarian Bean Soup

1 Tbsp. Olive Oil

1 each Yellow Onion, chopped

2 each Leeks, chopped

3 each Carrots, peeled and chopped

4 cloves Garlic, chopped

2 Tbsp. Chili Powder

1 Tbsp. Cumin

1 tsp. Pepper

4 cups Vegetable Broth S

2 cans White Beans S

2 cans Kidney Beans S

1 bag Frozen Corn

1 can Crushed Tomatoes S

With the cold weather back in the forecast a hearty, but healthy bean soup seems like the perfect answer to those winter blues!

Breakfast:

Bacon and Eggs

Almondmilk

Yogurt with Blueberries

Lunch:

Salad with Tenderloin: Grab some salad greens and your favorite salad ingredients then top with leftover beef tenderloin.

Shrimp Pasta: Make extra pasta and cook extra shrimp with salt, pepper and olive oil and then combine for a simple pasta lunch

Snacks:

Mandarins

Red or White Seedless Grapes

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Pantry Staples

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

Olive Oil

Salt and Pepper

Dried Thyme

Unsalted Butter S

Italian Seasoning

Cooking Spray

Breadcrumbs

Worcestershire Sauce

Dijon Mustard

Ketchup

Grated Parmesan

Honey

Apple Cider Vinegar

Chili Powder

Cumin

We apologize, the shopping list by department is not available this week. Please use the shopping list be meal above.

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Weekly Meal Plan Recipes

Mains

Beef Tenderloin with Roasted Potatoes

Ingredients

1 2lb. Boneless Whole Beef Tenderloin S *If Beef tenderloin is too big, choose a different cut of meat for the roast
1 Tbsp. Olive Oil
1 Tbsp. Salt
1 Tbsp. Pepper
3 each Russet Potatoes, peeled and cubed S
½ Tbsp. Rosemary, chopped
½ Tbsp. Dried or Fresh Thyme
2 Tbsp. Unsalted Butter

Process

1. Heat oven to 400 F. While oven is heating, heat a large frying pan over medium-high heat.

In a bowl, combine olive oil, salt and pepper. Rub tenderloin with mixture.

Place tenderloin in frying pan and sear until golden brown, turning from time to time.

While tenderloin is searing, place butter in a bowl and melt in the microwave. Add rosemary and thyme to butter.

Place cubed potatoes in the bowl and combine with butter mixture.

Remove tenderloin from the pan and transfer to a large baking dish. Remove potatoes from bowl and place in baking dish around tenderloin. Pour the rest of the butter mixture from the bowl over the tenderloin and potatoes. Roast for about 25-30 min. Or until the internal temperature reaches 125 F for rare or 135 F for medium rare.

Oven Baked Tilapia with Asparagus

Ingredients

1 lb. Tilapia Fillets S
To coat Cooking Spray
To taste Salt and Pepper
1 Tbsp. Lemon Juice
1 bunch Asparagus, trimmed S
3 Tbsp. Olive Oil
1 tsp. Salt
½ tsp. Pepper

Process

1. 1. Heat oven to 375 degrees and spray a baking dish with cooking spray . Run tilapia fillets under cold water and then pat dry.
  2. Place tilapia fillets in baking dish and season with salt, pepper and lemon juice.
  3. Bake in oven until fish is flakey, about 30 mins.
  4. Place asparagus in a bowl and toss with olive oil, salt and pepper.

Put asparagus in a single layer on a baking sheet and bake for 25-3o mins., until desired tenderness. Can place on same rack as fish or different and cook at the same time.

Crockpot Chicken and Potatoes

Ingredients

4 each Boneless Skinless Chicken Breasts S
4 each Russet Potatoes, peeled and cubed S
3 Tbsp. Olive Oil
1 Tbsp Italian Seasoning
2 cloves Garlic, minced
To taste Salt and Pepper
1 each Lemon, juiced
1 Tbsp. Fresh parsley, chopped
Optional:
¼ cup Grated Parmesan

Process

1. In a large bowl place chicken and potatoes. Add olive oil, italian seasoning, garlic, salt and pepper. Toss to coat thoroughly.

Transfer to crockpot and juice lemon over top.

Cover and cook on low for 5-6 hours.

When done, the chicken should be at 165 F and the potatoes should be tender. Plate chicken and potatoes, then top with parsley and parmesan if desired.

Side

Chickpea Salad

Ingredients

2 cans Chickpeas, drained and rinsed S
1 each Red Onion, chopped
3 stalks Celery, chopped
To taste Salt and Pepper
3 Tbsp. Olive Oil
2 Tbsp. Apple Cider Vinegar

Process

Combine chickpeas, red onion and celery.
Toss with salt, pepper, olive oil and vinegar.

Soup

Vegetarian Bean Soup

Ingredients

1 Tbsp. Olive Oil
1 each Yellow Onion, chopped
2 each Leeks, chopped
3 each Carrots, peeled and chopped
4 cloves Garlic, chopped
2 Tbsp. Chili Powder
1 Tbsp. Cumin
1 tsp. Pepper
4 cups Vegetable Broth S
2 cans White Beans S
2 cans Kidney Beans S
1 bag Frozen Corn
1 can Crushed Tomatoes S

Process

Heat oil in a large pot on medium-high. Saute onion, leeks, carrots and garlic for 5 min. Add seasoning and saute for 2 mins.

Add broth, beans and corn. Bring to a boil.

Add tomatoes, reduce to medium and simmer for 20mins.

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