Kitchen Notes June 29 th July 3 rd

Transcription

1 Kitchen Notes June 29 th July 3 rd Unless otherwise noted at the top of the recipe, every lunch meal is for a single serving. in the shopping list reflect the servings for that particular meal. Meal 1: Make these ahead of time. You can refrigerate and freeze extras. In the morning, remove from the refrigerator, and they will be room temperature by lunch, or you can microwave them for 30 seconds before packing in a lunch box. Meal 2: You can make this salad ahead of time and store in the refrigerator for up to 3 days. Meal 3: The ingredients for this salad can be prepped and assembled the night before. Family-Size 1: This is a delicious family-size meal that makes great lunch leftovers. Family-Size 2: This is a delicious family-size meal that would also make excellent leftovers for a thermos lunch. Inside the Lunch Box: Meal 1 Chicken & Spinach Mini Quiches Meal 2 Ham & Spinach Pasta Salad Meal 3 Fiesta Salad Family-Size 1 Crockpot Italian Chicken Family-Size 2 Healthy Tuna Casserole COPYRIGHT MOMables

2 Chicken & Spinach Mini Quiches Makes 24 6 eggs 3 tablespoons milk ½ cup shredded mozzarella ½ cup chopped, cooked chicken ½ cup finely chopped fresh spinach Directions 1. Preheat the oven to 350F. Grease a 24-cup mini muffin pan. 2. In a medium bowl, beat the eggs. Stir in the milk, mozzarella, chicken, and spinach. 3. Spoon into the muffin cups. 4. Bake for 10 to 15 minutes, or until the tops are lightly browned. Allow mini quiches to cool in the pan before carefully removing with a small knife or spatula. MOM Tip: Make these ahead of time. You can refrigerate and freeze extras. In the morning, remove from the refrigerator, and they will be room temperature by lunch, or you can microwave them for 30 seconds before packing in a lunch box. Vegetarian Option: Make this vegetarian by replacing the chicken with chopped broccoli, spinach, or any other chopped vegetable. MOMables

3 Ham & Spinach Pasta Salad 1 cup cooked pasta ¼ cup spinach leaves, finely chopped 2 ham slices, finely chopped 1 tablespoon olive oil Salt and pepper Directions: 1. In a large bowl, mix all the ingredients. Shown: Carrots and red peppers with yogurt dip MOM Tip: You can make this salad ahead of time and store in the refrigerator for up to 3 days. Gluten-Free Option: Use gluten-free pasta. Vegetarian Option: Omit the ham and use a vegetarian bacon bit alternative. MOMables

4 Fiesta Salad 2 handfuls lettuce 1/3 cup black beans, rinsed and drained 1 ounce cheese (optional) 3 tablespoons salsa Directions 1. Layer the lettuce, black beans, and cheese, if using. Pack the salsa in an individual lidded container. MOM Tip: The ingredients for this salad can be prepped and assembled the night before.

5 Crockpot Italian Chicken Serves 6 15-ounce can petite diced tomatoes 4 ounces sundried tomatoes, in oil 2 teaspoons Italian seasoning 1½ pounds boneless, skinless chicken thighs 6 medium zucchini, spiralized, OR pasta of choice Parmesan cheese (optional) Directions 1. In a blender, combine the diced tomatoes, sundried tomatoes, and seasoning. Blend into a rich sauce. 2. Pour the sauce into the slow cooker and add the cleaned chicken thighs. With a fork, mix to combine the sauce and chicken, cover, and cook for 4 hours on high or 6 to 7 on low. 3. Remove the chicken from the crockpot and shred with two forks. Place back into the crockpot and mix well with the sauce. 4. Serve over the spiralized zucchini or pasta. Sprinkle with parmesan cheese, if using. MOM Tip: This is a delicious family-size meal that makes great lunch leftovers. Vegetarian Option: 1½ pounds firm tofu, cut into ½-inch cubes. Cook for half the time at either heat setting.

6 Healthy Tuna Casserole Yields 4 servings 1 large spaghetti squash, cooked and shredded (for 3 ways to cook squash, click here) 2 6-ounce cans albacore tuna, drained 1½ teaspoons Italian seasoning ¼ cup Parmesan cheese (optional) Directions 1. In a large bowl, combine the hot spaghetti squash, tuna, seasoning, and Parmesan cheese, if using. 2. Toss well to combine. Shown with: Veggies, olives, cheese, and yogurt ranch MOM Tip: This is a delicious family-size meal that would also make excellent leftovers for a thermos lunch. Vegetarian Option: Omit the tuna and use 2 hard-boiled eggs.

7 Weekly Menu Lunch item Directions 6 eggs 3 tablespoons milk ½ cup shredded mozzarella ½ cup chopped, cooked chicken ½ cup finely chopped fresh spinach Chicken & Spinach Mini Quiches Ham & Spinach Pasta Salad Fiesta Salad Crockpot Italian Chicken Healthy Tuna Casserole 1 cup cooked pasta ¼ cup spinach leaves, finely chopped 2 ham slices, finely chopped 1 tablespoon olive oil Salt and pepper 2 handfuls lettuce 1/3 cup black beans, rinsed and drained 1-ounce cheese (optional) 3 tablespoons salsa 15-ounce can petite diced tomatoes 4 ounces sundried tomatoes, in oil 2 teaspoons Italian seasoning 1½ pounds boneless, skinless chicken thighs 6 medium zucchini, spiralized, OR pasta of choice Parmesan cheese (optional) 1 large spaghetti squash, cooked and shredded (for 3 ways to cook squash, click here) 2 6-ounce cans albacore tuna, drained 1½ teaspoons Italian seasoning ¼ cup Parmesan cheese (optional) 1. Preheat the oven to 350F. Grease a 24- cup mini muffin pan. 2. In a medium bowl, beat the eggs. Stir in the, milk, mozzarella, chicken and spinach. 3. Spoon into the muffin cups. 4. Bake for 10 to 15 minutes, or until the tops are lightly browned. Allow the mini quiches to cool in the pan before carefully removing with a small knife or spatula. 1. In a large bowl, mix all ingredients. 1. Layer the lettuce, black beans, and cheese, if using. Pack the salsa in an individual lidded container. 1. In a blender, combine the diced tomatoes, sundried tomatoes, and seasoning. Blend into a rich sauce. 2. Pour the sauce into the slow cooker and add the cleaned chicken thighs. With a fork, mix to combine the sauce and chicken, cover, and cook for 4 hours on high or 6 to 7 on low. 3. Remove the chicken from the crockpot and shred with two forks. Place back into the crockpot and mix well with the sauce. 4. Serve over the spiralized zucchini or pasta. Sprinkle with parmesan cheese, if using. 1. In a large bowl, combine the hot spaghetti squash, tuna, seasoning, and Parmesan cheese, if using. 2. Toss well to combine. Printer Friendly Menu

8 Shopping List Lunch # Grocery Item Other Groceries Fresh Produce L1-F2 Fresh fruit for the lunch box L1-F2 Fresh lunch box veggies L1, L2 ½ cup fresh spinach + ¼ cup L3 2 handfuls lettuce F1 6 medium zucchini F2 1 large spaghetti squash Deli/Meats L1 ½ cup chicken L2 2 ham slices F1 1½ pounds boneless, skinless chicken thighs Bakery Dairy & Refrigerated L1 6 eggs L1 3 tablespoons milk L1 ½ cup shredded mozzarella cheese L3 1 ounce cheese (optional) F1, F2 Parmesan cheese (optional) + ¼ cup (optional) Frozen Canned/Bottled/Packaged L2 1 cup pasta L3 1/3 cup black beans L3 3 tablespoons salsa F1 15-ounce can petite diced tomatoes F1 4 ounces sundried tomatoes, in oil F2 2 6-ounce cans albacore tuna Staples L2 1 tablespoon olive oil F1, F2 2 teaspoons Italian seasoning + 1½ teaspoons