Kitchen Notes December 15 th - December 19 th

Transcription

1 Kitchen Notes December 15 th - December 19 th Unless otherwise noted at the top of the recipe, every lunch meal is for a single serving. Ingredients in the shopping list reflect the servings for that particular meal. Meal 1: Make chicken fajitas for dinner one night and repurpose leftovers by making these wraps the next day for lunches. Meal 2: The ingredients for this salad can be prepped and assembled the night before. Meal 3: You can prep most of the ingredients for this salad the night before. Family Sized 1: This is a delicious family sized meal that would also make excellent leftovers for lunches. Family Sized 2: The ingredients for this salad can be prepped and assembled 2-3 days ahead of time. Inside the Lunchbox: Meal 1- Chicken Fajita Wraps Meal 2- Caesar Salad with Hard Boiled Egg Meal 3- Tomato Avocado Salad Family Sized 1- Roasted Red Pepper Hummus Chicken Family Sized 2- Broccoli Mango Salad with Lemon Dressing COPYRIGHT MOMables

2 Chicken Fajita Wraps For Chicken Fajitas Yields 6 servings 2-3 Tablespoons oil 2 large green bell peppers, julienned 1 large onion, sliced 1 Tablespoon taco seasoning 2-3 chicken breasts, cooked and sliced horizontal OR 1 rotisserie chicken, cooked, cleaned, and cubed 1. Heat oil in a large skillet over medium-high heat. Add peppers and onions, stirring frequently for about 5-7 minutes. 2. When onions are translucent and peppers have softened, add cooked chicken and seasoning. Cook for another 3-5 minutes, stirring to combine. For Lunch: 1 grain free wrap ½ cup leftover chicken fajitas 1. Lay wrap on a flat surface. Top with chicken fajitas. Wrap tightly and cut into four pieces. MOM Tip: Make chicken fajitas for dinner one night and repurpose leftovers by making these wraps the next day for lunches.

3 Caesar Salad with Hard Boiled Egg Large handful chopped Romaine lettuce 1 hard-boiled egg, peeled & cut into bite-sized pieces Croutons (optional) 1-2 Tablespoons favorite Caesar dressing 1. Layer lettuce, egg, and croutons in a container. 2. Pack dressing in a separate small-lidded container. Shown with: Carrots and hummus

4 Tomato Avocado Salad ½ avocado, cubed ½ cup cherry tomatoes, halved 1 teaspoon olive oil ½ teaspoon creole seasoning OR use salt and pepper, or your favorite seasoning mix 1. In a medium sized bowl mix avocado, tomatoes, and olive oil. Top with seasoning. Shown with: Cantaloupe MOM Tip: You can prep all of the ingredients for this salad the night before, except for the avocado. Wait to cut the avocado until morning to prevent too much browning, or squeeze lime juice onto the cut avocado.

5 Roasted Red Pepper Hummus Chicken 1 large zucchini, chopped 1 large yellow squash, chopped 1 medium onion, chopped 4 boneless, skinless chicken breasts Salt and pepper 1 cup Sabra Roasted Red Pepper Hummus 1 Tablespoon olive oil 2 lemons 1 teaspoon smoked paprika (use this if using traditional hummus or want extra smoky flavor) 1. Preheat oven to 450 degrees. Prepare a 9x9 or 9x13 baking dish with oil or with cooking spray. I used a 10x10 and it was a little tight, but it worked well. 2. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. 3. Season the chicken breasts with generous pinches of salt and pepper. 4. Place sliced zucchini and onions on the bottom of the baking dish to form a base layer. Thinly slice the remaining lemon, and place the slices on top of the vegetables. 5. Place the four chicken breasts evenly on top of the vegetables, then cover each chicken breast with the hummus so that the entire breast is covered. 6. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the tops with smoked paprika (optional). 7. Bake for about minutes, until the chicken is cooked through (165F-170F) and the vegetables are tender. Serve immediately. MOM Tip: This is a delicious family sized meal that would also make excellent leftovers for lunches.

6 Broccoli Mango Salad with Lemon Dressing Yields 4-6 servings 3 stalks broccoli 1 mango, cubed 1 cup purple cabbage, chopped 1/3 cup walnuts, chopped 1 lemon, juiced 1 Tablespoon shallots, minced ½ teaspoon poppy seeds 1/3 cup olive oil ½ teaspoon sea salt 1 teaspoon raw honey 1. Slice the florets off the broccoli stalks and chop into manageable pieces. Peel the broccoli stalks clean, then slice. 2. Add broccoli, cubed mango, chopped cabbage, and walnuts to a medium size mixing bowl. Set aside. 3. In a small bowl add lemon juice, shallots, poppy seeds, olive oil, salt, and honey. Stir to combine. 4. Pour over the broccoli mixture. 5. Mix everything together until dressing is evenly coated. 6. Serve immediately or cover and refrigerate. Serve with: Whole roasted chicken or your favorite fish MOM Tip: The ingredients for this salad can be prepped and assembled 2-3 days ahead of time.

7 Weekly Menu Lunch item Ingredients Directions 1 grain free wrap 1. Lay wrap on a flat surface. Top with chicken Chicken Fajita Wraps ½ cup leftover chicken fajitas fajitas. Wrap tightly and cut into four pieces. Large handful chopped Romaine 1. Layer lettuce, egg, and croutons in a container. lettuce 2. Pack dressing in a separate small-lidded 1 hard-boiled egg, peeled & cut container. into bite-sized pieces Croutons (optional) 1-2 Tablespoons favorite Caesar dressing Caesar Salad with Hard Boiled Egg Tomato Avocado Salad Roasted Red Pepper Hummus Chicken Broccoli Mango Salad with Lemon Dressing ½ avocado, cubed ½ cup cherry tomatoes, halved 1 teaspoon olive oil ½ teaspoon creole seasoning OR use salt and pepper, or your favorite seasoning mix 1 large zucchini, chopped 1 large yellow squash, chopped 1 medium onion, chopped 4 boneless, skinless chicken breasts salt and pepper 1 cup Sabra Roasted Red Pepper Hummus 1 tablespoon olive oil 2 lemons 1 teaspoon smoked paprika (use this if using traditional hummus or want extra smoky flavor) 3 stalks broccoli 1 mango, cubed 1 cup purple cabbage, chopped 1/3 cup walnuts, chopped 1 lemon, juiced 1 Tablespoon shallots, minced ½ teaspoon poppy seeds 1/3 cup olive oil ½ teaspoon sea salt 1 teaspoon raw honey 1. In a medium sized bowl mix avocado, tomatoes, and olive oil. Top with seasoning. 1. Preheat oven to 450 degrees. Prepare a 9x9 or 9x13 baking dish with oil or with cooking spray. I used a 10x10 and it was a little tight, but it worked well. 2. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. 3. Season the chicken breasts with generous pinches of salt and pepper. 4. Place sliced zucchini and onions on the bottom of the baking dish to form a base layer. Thinly slice the remaining lemon, and place the slices on top of the vegetables. 5. Place the four chicken breasts evenly on top of the vegetables, then cover each chicken breast with the hummus so that the entire breast is covered. 6. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the tops with smoked paprika (optional). 7. Bake for about minutes, until the chicken is cooked through (165F-170F) and the vegetables are tender. Serve immediately. 1. Slice the florets off the broccoli stalks and chop into manageable pieces. Peel the broccoli stalks clean, then slice. 2. Add broccoli, cubed mango, chopped cabbage, and walnuts to a medium size mixing bowl. Set aside. 3. In a small bowl add lemon juice, shallots, poppy seeds, olive oil, salt, and honey. Stir to combine. 4. Pour over the broccoli mixture. 5. Mix everything together until dressing is evenly coated. 6. Serve immediately or cover and refrigerate. Printer Friendly Menu

8 Shopping List Lunch Items Only Lunch # Grocery Item Other Groceries Fresh Produce 1- Fresh fruit for the lunch box 1- Fresh lunchbox veggies 1 2 large green bell peppers 1, F1 1 large onion + 1 medium 2 Large handful Romaine lettuce 3 ½ avocado 3 ½ c. cherry tomatoes F1 1 large zucchini F1 1 large yellow squash F1, 2 lemons stalks broccoli 1 mango 1 c. purple cabbage 1 T. shallots Deli/Meats 1, F1 2-3 chicken breasts OR 1 rotisserie chicken + 4 chicken breasts Homemade Bakery 1 1 grain free wrap Dairy & Refrigerated 2 1 hard-boiled egg F1 1 c. Sabra Roasted Red Pepper Hummus Frozen Canned/Bottled/Packaged 2 Croutons (optional) T. favorite Caesar dressing 1/3 c. walnuts 1 t. raw honey Staples 1, 3, F1, 2-3 T. oil + 1 t. + 1 T. + 1/3 c. 1 1 T. taco seasoning 3 ½ t. creole seasoning F1 1 t. smoked paprika ½ t. poppy seeds