Turkey Burgers with Roasted Garlic Hummus and Raw Veggies. Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus

Transcription

1 Weekly Meal Plan Week Turkey Burgers with Roasted Garlic Hummus and Raw Veggies Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus Sausage Potato Pie, Steamed Baby Carrots and Red Bell Pepper Strips Black Bean Tacos with Avocado Cilantro-Lime Sauce 5 Chilled Italian Pasta Salad

2 1 Turkey Burgers with Roasted Garlic Hummus and Raw Veggies Turkey Burgers 2 Large (6 oz total) Portobello Mushroom Caps 1 lb Lean Ground Turkey 2 T. Olive Oil 2 t. Worcestershire Sauce 1 t. Each Dried Parsley, Basil and Oregano 1 t. Sea Salt Dash Ground Black Pepper 6-7 Slices Mozzarella or Provolone Cheese 4-6 Whole Grain English Muffins, split Optional: Dijon mustard, mayo and sliced avocado, for topping 1. Use a spoon to scrape out the gills from the underside of the mushroom cap. Cut the caps into 1-inch pieces and transfer to a food processor. Pulse until chopped. 2. Transfer the mushroom mixture to a large bowl. Add the ground turkey, olive oil, Worcestershire sauce, parsley, basil, oregano, salt and pepper. Gently mix until just combined. Divide into 6 or 7 balls and press into 4-inch wide, 1-inch thick patties. Put on a foil-lined baking sheet, cover and refrigerate until firm about 30 minutes. 3. Preheat a cast-iron skillet to medium-high heat. Melt 1-2 tablespoons Olive Oil in skillet. Cook the patties on one side for 5 minutes. Gently flip over and cook for 3 minutes, top with cheese and cook for one more minute. Remove from skillet and place on a plate. 4. Toast the English muffins, then spread with mustard and mayo. Serve the patties on the English muffin, topped with avocado. Serve burgers with Roasted Garlic Hummus (or substitute store-bought hummus) and raw veggies. Roasted Garlic Hummus 5-7 Garlic Cloves, skins removed 1, 15 oz. Can Cannellini Beans, drained and rinsed ¼ c. Fresh Lemon Juice ¼ c. Tahini ¼ c. Sesame Oil (NOT the Asian toasted sesame oil) or Olive Oil ½ t. Sea Salt 1. Preheat the oven to 400 F. 2. Wrap the cloves of garlic in foil and place in the oven until soft, 20 minutes. Remove from the oven and allow garlic to cool. Add the garlic cloves to a blender or food processor along with the remaining ingredients. Blend until smooth. 3. Serve with veggies, crackers or pita bread, or smear it on your favorite sandwich or wrap.

3 2 Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus Glazed Salmon 1 ½ lb. Salmon Filets (6-8 filets) ½ c. Olive Oil 2/3 c. Agave (or honey, etc) 2/3 c. Liquid Aminos (or soy sauce) ½ c. Water Salt Lemon Pepper Seasoning Garlic Powder 1. Season the filets on both sides with salt, lemon pepper and garlic powder. 2. In a medium bowl whisk together the olive oil, agave, liquid aminos and water. 3. Put the seasoned filets into a Ziploc bag, pour in the marinade mixture, seal and turn to coat. Refrigerate at least 2 hours or overnight. 4. Preheat oven to 425 degrees. Line a large baking sheet with parchment paper and place filets on the baking sheet. Discard the leftover marinade. 5. Bake for 25 minutes or until fish flakes easily with a fork. Garlic Parmesan Brown Rice 1 Pkg Short Grain Brown Rice 1 T. Olive Oil ½ t. Salt ½ t. Garlic Powder ½ c. Shredded Parmesan Cheese 1. Cook rice according to package directions. Once rice is done, stir in oil, salt, garlic powder and cheese. Roasted Asparagus 1 Bundle of Asparagus 2 T. Olive Oil Salt Pepper 1. Preheat oven to 425 degrees. LIne a large baking sheet with parchment paper. 2. Spread out asparagus in an even layer on baking sheet. Brush with oil and season with salt and pepper. 3. Bake for minutes until asparagus is tender.

4 3 Sausage Potato Pie, Steamed Baby Carrots and Red Bell Pepper Strips Sausage Potato Pie 1 lb. Ground Mild Pork Sausage 8 Eggs ½ c. Plain, Unsweetened Cashew Milk (or whatever milk you prefer) 1 ½ t. Italian Seasoning 1 t. Salt ½ t. Pepper 6 c. Frozen Hashbrowns, thawed 4 c. Curly Kale, shredded (or spinach, broccoli, etc... whatever veggie you prefer) 1 ½ c. Shredded Cheese (I used a combination of white cheddar cheese and parmesan cheese and highly recommend it) Steamed Baby Carrots 1 (16 oz) pkg Baby Carrots 1 T. Olive Oil Salt Garlic Powder 1. Place baby carrots in a small saucepan and cover with water. Bring to a boil over high heat and cook for minutes until carrots are tender and can be pierced easily with a fork. Drain water from carrots. Season with olive oil, salt and garlic powder to taste. 1. Preheat oven to 350 degrees. Spray a 9-inch cake pan with non-stick cooking spray. 2. Brown the sausage until completely cooked and crumbled. Remove from heat and let cool slightly. 3. In a large bowl, whisk together the eggs, milk, Italian seasoning, salt and pepper. 4. Add the hash browns, ¾ c. cheese, kale and sausage to the egg mixture. Mix until combined. 5. Pour into the cake pan and top with remaining cheese. Cover loosely with foil that has been sprayed with non-stick cooking spray and bake for 40 minutes or until set. Remove foil, increase heat to 400 and bake an additional 15 minutes. Let stand for 10 minutes to allow excess moisture to absorb (I ended up using a knife to slit the middle of the pie and drained most of the liquid off). 6. Cut into 8 pieces and serve with steamed baby carrots and red bell pepper strips.

5 4 Black Bean Tacos with Avocado Cilantro-Lime Sauce Black Beans 2, 15 oz. Can Black Beans, drained and rinsed 1 c. Salsa 1 t. Cumin 1 t. Oregano 1 pkg Corn Tortillas 1 Box Spanish Rice Avocado Cilantro-Lime Sauce 2 Ripe Avocados 3 c. Cilantro, stems removed ¾ c. Key Lime Juice 4 Garlic Cloves ¼ c. Olive Oil 4 t. Agave (or honey, etc) ½ t. Salt Toppings Shredded Lettuce Chopped Onion Chopped Tomato Shredded Cheese Cilantro 1. Cook spanish rice according to package directions. While rice cooks, make beans and sauce. 2. In a small saucepan over medium heat, cook black beans with salsa, cumin and oregano. Mash beans slightly in order to thicken mixture. Keep warm over low heat. 3. In a food processor or blender, add all the sauce ingredients and blend until smooth. Mixture will be thick which is how we like it but if you d like a thinner consistency, add water, one teaspoon at a time. 4. Chop and prepare toppings. 5. To assemble, lay a corn tortilla out flat on a plate. Spread a small spoonful of the Spanish rice over the tortilla, top the rice with a spoonful of the black bean mixture, then the avocado cilantro-lime sauce and lastly, any toppings you prefer-onion, cheese, tomatoes, cilantro, etc.

6 5 Chilled Italian Pasta Salad Pasta Salad 13 oz. Whole Grain Spiral Pasta 16 oz. (5 large links) Fully-Cooked Italian Chicken Sausage Links 1 Red Bell Pepper 1 Small Head of Broccoli 1 Small Zucchini 4 oz. Sliced Black Olives Dressing 1 c. Safflower Mayonnaise (or regular mayonnaise) 1 c. Italian Dressing 1 t. Italian Seasoning Salt to taste ½ c. Feta 1. Cook pasta according to package instructions. Set aside in a large bowl to cool. 2. While pasta is cooling, chop the sausage and vegetables into bite size pieces. Add to the cooled pasta. 3. In a small bowl whisk together mayonnaise, Italian dressing, Italian seasoning and salt. Add to bowl with pasta, sausage and vegetables and gently stir until everything is evenly coated. Add feta cheese. Chill in fridge and serve.

7 Shopping List Week 1 PAGE 1 MEAT / SEAFOOD / DELI Lean Ground Turkey 1 lb 1 Salmon Filets (6-8) 1.5 lbs 2 Ground Mild Pork Sausage 1 lb 3 Fully-cooked Italian Chicken Sausage Links PRODUCE 16 oz. 5 Baby Carrots 32 oz. 1, 3 Asparagus 1 lb 2 Curly Kale 1 bunch 3 Broccoli 1 small head Zucchini 1 small 5 Portobello Mushroom Caps 2 large, 6 oz total Avocado 3 1, 4 Red Bell Pepper 2 3, 5 Onion 1 4 Tomato 1 4 Shredded Lettuce 12 oz. 4 Lemons 2 1 Cilantro 1 bunch 4 Head of Garlic 1 large 1, 4 CANNED / DRIED GOODS Short Grain Brown Rice 1 pkg. 2 Spanish Rice 1 box 4 Whole Grain Spiral Pasta 13 oz. 5 Black Beans Cannellini Beans 2, 15 oz. cans 1, 15 oz. can Sliced Black Olives 4 oz REFRIGERATED / DAIRY Mozzerella or Provolone Cheese 6-7 slices 1 Shredded Parmesan Cheese 1 cup 2, 3 Shredded White Cheddar Cheese 2 cups 3, 4 Crumbled Feta 1/2 cup 3 Plain Unsweetened Cashew Milk 1/2 cup 5 Eggs 8 eggs 3 BREAD Whole Grain English Muffins White Corn Tortillas 1 pkg. 4 CONDIMENTS Italian Dressing 1 cup 5 Worcestershire Sauce 2 tsp. 1 Liquid Aminos 2/3 cup 2 Salsa 1 cup 4 Safflower Mayo 1 cup 1, 5 Key Lime Juice 3/4 cup 4 PANTRY STAPLES Olive Oil 1/4 cup 1, 2, 3, 4 Tahini 1/4 cup 1 Sesame Oil 1/4 cup 1 Non-stick Cooking Spray 3

8 Shopping List Week 1 PAGE 2 HERBS / SPICES Dried Parsley 1 tsp. 1 Dried Basil 1 tsp. 1 Dried Oregano 2 tsp. 1 Sea Salt 3 1/2 tsp 1, 2, 3, 4, 5 Ground Black Pepper 1/2 tsp. 3 Lemon Pepper Seasoning 2 Garlic Powder 1/2 tsp. 2, 3 Cumin 1 tsp. 4 Italian Seasoning 1 tsp. 5 ADDITIONAL ITEMS This section is where you list any other grocery items you need for your shopping trip. ITEM QTY BAKING GOODS Agave Syrup 1 cup 2, 4 FROZEN Frozen Hashbrowns OPTIONAL ITEMS 6 cups, about 1/2 lb 3 bag Dijon Mustard 1