Recipes for the Week of January 11

Grocery List

Meat & Fish

• 2 1/2 lb. lean ground beef
  
• 4 boneless pork loin chops (3/4 inch thick)
  
• 4 fresh or frozen orange roughy fillets
  
• 3 lbs. beef short ribs
  
• 2 lbs. chicken thighs
  
• 4 small boneless skinless chicken breasts
  

Produce

• 1 small sweet red pepper
  
• 2 medium zucchini
  
• 12 ounces small new potatoes
  
• 2 medium sweet potatoes
  
• 1 small onion
  
• Fresh Green Salad
  
• 16 0unces Broccoli florets
  
• 4 ears Corn on the cob
  
• 1 cup pea pods
  
• Golden raisins (optional)
  

Dairy

• Shredded mozzarella cheese
  
• Shredded cheddar cheese
  
• 3/4 cup sour cream
  
• Grated parmesan cheese
  
• Egg
  

Helpers

• 1 package taco seasoning
  
• 1 package Kraft Deluxe Mac and Cheese Dinner
  
• 2 packets beef broccoli stir fry mix
  
• Salsa
  
• Tortilla chips
  
• Ritz crackers
  
• Hamburger buns
  

Spices & Baking

• Olive oil
  
• Toasted Sesame oil
  
• Seasoning salt
  
• Honey
  
• Cayenne pepper
  
• Teriyaki sauce
  
• Dried Italian seasoning
  
• Salt and pepper
  

Cans

• 2 cans chicken broth
  
• 1 jar pasta sauce
  
• BBQ sauce
  
• Veggie of choice
  

Frozen

• 1 package frozen honey glazed carrots (10 ounces)
  
• 1 pound frozen cheese tortellini
  
• 1 package (13.5 oz.) frozen cooked breaded chicken breast chunk
  

Pastas

• Brown rice
  
• Whole wheat rotini pasta
  

Misc

• Cooking spray
  
• Foil
  

Recipes

*** Sunday ***


Asian Short Ribs with Broccoli and rice


Prep. Time 10 minutes Cook time 8-10 hours.

Ingredients

3 lbs. beef short ribs

2 packets (1 ounce each) beef broccoli stir fry seasoning mix

2 cans (14 ounces each) chicken broth

1 1/2 cups uncooked brown rice

1 cup water

16 ounces fresh broccoli florets

Directions

1. Spray crock pot with cooking spray for easy clean up.
   
2. Sprinkle ribs with one packet of stir-fry mix, evenly on both sides.
   
3. Combine rice, chicken broth, water and remaining packet of seasoning in slow cooker.
   
4. Place ribs in slow cooker bone side down.
   
5. Place broccoli on top and cover.
   
6. Cook on low 8-10 hours.
   

*** Monday ***


Honey Thighs and carrots


Prep. Time 20 minutes Cook time 4-6 hours.

Ingredients

2 lbs. chicken thighs (trimmed)

1 (10 ounce) package honey glazed carrots

1/2 cup chopped onion

1/2 cup honey

2 teaspoons dried Italian seasoning

Salt and pepper

1/2 cup golden raisins (optional)

Directions

1. Preheat Broiler.
   
2. Arrange chicken on an aluminum lined baking sheet skin side up.
   
3. Sprinkle with salt and pepper.
   
4. Broil 6 inches from heat for 10 minutes or until skin is golden and crisp.
   
5. Combine carrots, onion and raisins in slow cooker.
   
6. Add chicken on top and pour honey over chicken.
   
7. Sprinkle chicken with dried Italian seasoning and cover.
   
8. Cook on low for 4-6 hours.
   

Special note:


If you are short on time, you can skip broiling the chicken before you slow cook it. However, broiling it first gives it better flavor and texture.

*** Tuesday ***


Stuffed Burgers


Prep time 10 minutes Cook time 20 minutes

Ingredients

1 1/2 lbs. lean ground beef

Seasoning salt

1 cup shredded cheddar cheese

4 tablespoons BBQ sauce

4 Hamburger Buns

2 medium sweet potatoes (sliced)

1 tablespoon olive oil

4 ears corn on the cob

Aluminum foil

Directions

1. Divide meat into 8 equal portions and shape into thin patties.
   
2. Sprinkle cheese in center of half the patties.
   
3. Press remaining patties on top at press together to seal.
   
4. Place on grill and cook to 160 degrees F. turning once (about 15-20 min.)
   
5. Brush with BBQ sauce during final minute of cooking.
   
6. Place on buns and top with condiments of choice.
   
7. Meanwhile, Place sweet potato slices on aluminum foil and top with olive oil.
   
8. Fold foil into packet and grill along with corn for about 15 minutes.
   
9. Serve burgers with corn and sweet potatoes.
   

*** Wednesday ***


Chicken Parmesan with whole wheat Rotini


Prep time 10 minutes Cook time 20 minutes

Ingredients

4 small boneless skinless chicken breasts

3 cups whole wheat rotini pasta

10 Ritz crackers (crushed)

1 teaspoon dried Italian seasoning

1 egg white

2 cups spaghetti sauce, divided

1 cup shredded mozzarella cheese

Fresh green salad

Directions

1. Cook pasta in large saucepan as directed.
   
2. Meanwhile, combine cracker crumbs, parmesan cheese, and Italian seasoning in a mixing bowl.
   
3. Lightly beat egg white in separate bowl.
   
4. Dip chicken breasts in egg white and then coat with cracker mixture.
   
5. Set aside.
   
6. Spray large non stick skillet with cooking spray.
   
7. Heat on medium heat and add chicken and cook for 5 min. on each side or until cooked through.
   
8. Spoon one cup of spaghetti sauce over chicken breasts and top with mozzarella cheese.
   
9. Cover and reduce heat, simmering on low for three minutes or until sauce is bubbly and cheese is melted.
   
10. Meanwhile, drain pasta and return to pan.
    
11. Add remaining 1 cup spaghetti sauce and toss to coat.
    
12. Cook on medium heat stirring occasionally until heated.
    
13. Spoon onto serving plates and top with chicken breast.
    
14. Serve with fresh green salad.
    

*** Thursday ***


Taco Bake


Prep time 15 minutes Cook time 35 minutes

Ingredients

1 lb. ground beef

1 package Kraft Deluxe Mac & Cheese dinner

1 package Taco seasoning

3/4 cup water

3/4 cup sour cream

1 cup salsa

1/2 cup crushed tortilla chips

1 1/2 cups shredded cheddar cheese (divided)

Veggie of choice

Directions

1. Preheat oven to 400 degrees F.
   
2. Prepare Mac and cheese as directed on package.
   
3. While Mac is cooking, brown meat over medium heat and drain.
   
4. Add taco seasoning and water to meat and simmer 5 minutes.
   
5. Stir sour cream into prepared Mac and Cheese.
   
6. Spoon half the Macaroni mixture into 8 inch baking dish.
   
7. Top with a layer of meat mixture, a layer of one cup cheese and a layer of remaining macaroni.
   
8. Cover and bake 15 minutes.
   
9. Top with tortilla chips, salsa and remaining cheese.
   
10. Bake uncovered an addition 5 minutes or until cheese is melted.
    
11. Serve with veggie of choice.
    

*** Friday ***


Easy orange roughy


Prep time 5 minutes Cook time 10 minutes

Ingredients

4 fresh or frozen orange roughy fillets

1/4 cup grated parmesan cheese

1/8 teaspoon cayenne pepper

1/2 teaspoon salt

2 medium zucchini, cut into 1/4 inch thick slices

1 small sweet red pepper, sliced into strips

Aluminum foil

Directions

1. Thaw fish if frozen.
   
2. Rinse fish and pat dry with paper towel and place each fillet on a piece of foil (about 12 inch square) Sprinkle with cayenne pepper and parmesan cheese.
   
3. Top with zucchini, red peppers and salt.
   
4. Fold foil over top and seal tightly.
   
5. Grill covered over indirect heat for 8-10 minutes or until fish flakes easily with a fork.
   

*** Saturday ***


Glazed Teriyaki pork chops


Prep. Time 20 minutes Cook time 9 minutes

Ingredients

4 boneless pork loin chops, cut 3/4 inch thick

1/4 cup teriyaki sauce

12 ounces small new potatoes, quartered

1 tablespoon olive oil

1 tablespoon toasted sesame oil

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1 cup steamed pea pods

Directions

1. Preheat Broiler.
   
2. Brush both sides of pork chops with teriyaki sauce.
   
3. Arrange chops on one half of unheated broiler pan; set aside.
   
4. In large bowl, toss potatoes with olive oil, sesame oil, salt and pepper until well coated.
   
5. Place potatoes on other half of boiler rack next to chops.
   
6. Broil 4 to 5 inches from heat for 9 to 11 minutes or until pork reaches a temperature of 160 degrees F. and potatoes are tender, turning pork and potatoes once during cooking.
   
7. Serve chops and potatoes with steamed pea pods.