2 week menu planner-2

8/7/2019 2 week menu planner-2

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Monday

Thai Red Curry Stir FryServes 4

1⁄2 pounds bonelesskinless chicken breast,liced into thin strips

2 tablespoons NaturalGrapeseed Oil (14-ounce) can coconut

milk3 tablespoons Thai RedCurry Paste (16-oz) bag frozen stir-fry

mixed vegetablesSalt to tasteSteamed white or brownice (double the amount--ee tips)

Heat oil in a large sauté panover medium-heat. Addchicken; sauté 3 minutes.Add coconut milk, curry

paste and frozenvegetables; cook for 5minutes stirringoccasionally. Season withalt and serve with steamedice.

Cooking Tip:

You can use fresh vegetables

or this dish as well--just cut up

some of your favorites.

Broccoli, mushrooms, bell

peppers and snow peas work

well in this dish. Be sure to add

hese to the shopping list if you

decide to use fresh.

Double the amount of rice

needed for your family and

save for Fried Rice on

Thursday. The health benefits

of brown rice are undisputed,

but I love white Jasmine with

his dish!

Wednesday

Cheddar Soup withBroccoliServes 4

2 cups low-fat milk2 cups prepared WildtreeBouillon Soup Base,chicken broth or water2 tablespoons WildtreeNatural Grapeseed Oil

1 pkg. Cheesy CheddarSoup Mix1 small head broccoli,chopped

Bring milk, preparedbouillon or water andGrapeseed Oil to a boil in amedium saucepan overmedium-high heat. Whiskin Cheddar Soup Mix andreturn to a boil. Lower heatand simmer for 5 minutes,stirring occasionally.

Meanwhile, steam broccoliin microwave safe containerwith a small amount ofwater 2-3 minutes, untilbright green and crisptender. Drain and brieflyrinse under cold water tostop cooking. When soup isdone, stir broccoli into soupand heat through for 1minute.

Turkey and Cheese Panini

2 T. Basil Pesto Blend

½ T. Basil Pesto Grapeseed Oil

2 tablespoons mayonnaise

8 thin slices sourdough bread8 ounces sliced cooked turkey

breast

2 ounces thinly sliced

provolone cheese8 (1/8-inch-thick) slices tomato

Cooking spray

Combine Basil Pesto Blend

with 1 ½ T. warm water. Let sit

5 minutes to rehydrate. Whisk

in Basil Pesto Oil. Combinemayonnaise and prepared

pesto, stirring well. Spread 1tablespoon mayonnaise mixture

on each of 4 bread slices; top

each slice with 2 ounces turkey,

1/2 ounce cheese, and 2tomato slices. Top with

remaining bread slices.

Preheat grill pan or largenonstick skillet coated with

cooking spray over medium

heat. Add sandwiches to pan;top with another heavy skillet.

Cook 3 minutes on each side or

until golden brown.

Friday

Chicken Noodle SoServes 6

3 large chicken breastsHerb Grilling MarinadeNatural Grapeseed Oil1 onion, diced2-3 stalks celery, sliced5-6 carrots, peeled and

sliced½ pound fresh green becut in half8 cups chicken stocknoodles (see tips) Season chicken breastsgenerously on both sidewith Herb Grilling MarinaHeat Natural Grapeseedin a large stockpot and ain seasoned chickenbreasts. Let brown withmoving for 4-5 minutes.

(When you give the chica little time to brown witmoving it, you'll get a ricgolden browning whichequals a lot of extra flavthis short cook soup.) Tover and let brown agaiRemove from pot and pon a cutting board (itʼs oif your chicken is notcooked all the way throuAdd onion, celery, carroand beans to the stockpstirring occasionally for

minutes, letting them broWhile the veggies aresauteing, cut up thechicken. Add chicken sto the pot and bring to aboil. Add noodles and buntil noodles are almostdone, then add the chicback to the pot. Simmegently until chicken is dothrough and veggies aretender. Check forseasoning and addadditional Herb Grilling

Blend, if desired.

Cooking Tip:

For noodles, you can use w

egg noodles, fresh pasta o

check the frozen section fo

homemade type noodles.

can also check facebook.c

wildtreewithlisa in the notes

section for a homemade no

that is great in this soup!

Thursday

Fried RiceServes 4-5

Natural Grapeseed Oil2 eggs, beaten1 lb. ground turkey or porkAsian Potsticker Blend3 cups assorted veggies,chopped small

1 T. grated fresh ginger3 cups cooked brown orwhite rice (from Monday)soy saucesesame seeds (optional)

Heat 1 tsp. NaturalGrapeseed Oil in large (12inch) nonstick skillet overmedium high heat. Beat 1tsp. soy sauce with eggs.Pour eggs in skillet andswirl until you have a thinlayer. Cook without stirring

for 1-2 minutes or until eggsare set. Carefully slide outof pan, rolling eggs like aburrito. Slice ¼-½ inchthick across roll. Set aside.

Add another 1 tsp. oil topan. Add ground turkey orpork and chopped ginger topan and season generouslywith Potsticker Blend, about1 tablespoon. Break upmeat and stir fry until nolonger pink. Remove from

skillet and keep warm. Addanother 1 tsp. oil andmixed vegetables to skilletand stir fry 2-3 minutes,until crisp tender. Moveveggies to the sides of panand if needed, add a bitmore oil, then add rice. Letsit for 1 minute to developsome good brown color,then stir fry in the veggies,and add in the meat. Add2-3 T. Soy sauce, to tasteand stir fry until everything

is nicely coated. Stir ineggs. Sprinkle with sesameseeds, if desired and serve.

Serve with sliced oranges.

Cooking Tip:

Good veggies for this dish

include carrots, red bell pepper,

green onions, zucchini, sugar

snap peas, bean sprouts, bok

choy, or napa cabbage. When

purchasing fresh ginger root,

make sure it is firm, smooth.

Tuesday

Pineapple StuffedJamaican Chicken

Serves 6

1 20 oz can of pineapplechunks, drained andchoppedjuice of one lime3 green onions, slicedSalt, pepper, sugar

6 chicken breastsJamaican Jerk Seasoning

Heat oven to 450〫Make stuffing: Mixpineapple, green onions,then season to taste with abit of kosher salt, pepperand a pinch of sugar.Next, prep your chicken.Cut into the chickenhorizontally with a sharpknife. (Stabilize with yourhand firmly on the top of the

chicken breast.) Lift up thetop and make sure youhave a nice deep pocket.Stuff with the pineapplemixture. Lay on a bakingsheet and seasongenerously with theJamaican Jerk Seasoning.

Bake 450〫 until juices runclear, about 20-25 minutes.You can also broil them,and they'll get done faster--whatever works best in youroven.

Stir Fried Vegetables

½ T. Lemon Grapeseed Oil½ T. Garlic Grapeseed Oil2 yellow bell peppers, cut in1 inch cubes1 small head broccoli, cut insmall florets8 ounces mushrooms,quartered½ cup diced onion

Heat lemon and garlicgrapeseed oils in a largenonstick skillet. Toss inveggies and stir fry 4-5minutes, until desireddoneness. Season with saltand pepper.

Cooking Tip:

Add steamed rice to this dinner

if you would like! Totally

company worthy!



Monday

Island Pepper BeefServes 6

/4 cup flour tablespoon Jamaican Jerk

Seasoning/2 teaspoon salt pound top round steak,

cut into strips

tablespoon NaturalGrapeseed Oil large green bell pepper,

cut into strips medium onion, cut in half

and thinly sliced cup beef broth tablespoon corn starch

Steamed white or brownce

Combine flour, salt andamaican Jerk Seasoning in

arge zip top plastic bag.

Place the steak strips in thebag, seal and shake to coat.Heat oil in a large skillet orwok over medium heat.Add steak. Let it sit in aingle layer, without stirringor 2-3 minutes. This

ensures a nice brown crustwith lots of flavor! Turnteak over and brown

without stirring again. Addbell peppers and onionsand mix thoroughly.Combine beef broth and

corn starch in a measuringcup. Pour into the skilletand stir to combine. Bring toa slight simmer, stirringconstantly. Reduce heat toow, cover and simmeranother 8-10 minutes,tirring occasionally.

Serve over steamed rice.

Wednesday

Glazed SalmonServes 5-6

2 lb. salmon fillet3 T. soy sauce1 T. grated fresh ginger3 cloves garlic, pressed orminced1 orange

Preheat oven to 400〫Lay out 2 very long pieces(2 ½ times the length ofyour salmon fillet) of tin foilnext to each other on abaking sheet. Pinch andfold seam along long edge,so you have a wider piece(if you have the super wideheavy duty foil, use that!)Lay salmon fillet on top andspread with grated ginger,pressed garlic. Drizzle with

soy sauce and the juice ofthe orange. Fold up foil andseal into a packet. Bake at

400〫 for 15-20 minutes,until fish flakes with a fork.

Asian Rice Pilaf

2 tsp. Natural GrapeseedOil1 carrot, peeled and diced½ bell pepper, finely diced3 green onions, sliced2 cloves garlic, minced1 cup jasmine or long grainwhite rice2 tsp. Asian PotstickerBlend2 cups chicken broth

Heat oil in a mediumsaucepan over mediumhigh heat. Add carrots, bellpeppers, green onions andgarlic. Saute for 2-3minutes, until softened.Add rice and stir fry untiltranslucent, another 2minutes. Add AsianPotsticker Blend andchicken broth. Bring to aboil, cover and reduce heatto low. Simmer for 15-20minutes, until rice is tender.

Serve with mixed babygreens and orangesdressed with Asian GingerPlum Dressing.

Friday

Red Curry BurgersServes 4

1 1/2 tablespoons Thai RCurry Paste1 tablespoon NaturalGrapeseed Oil1/2 cup minced onion1 pound lean ground be

Hamburger bunsBurger toppings:Lettuce, tomatoes,condiments

Heat oil in a medium sizskillet over medium heaAdd the curry paste andonion and cook until oniis soft and curry is dissoand fragrant. Transfer tobowl and cool for 5 minuAdd ground beef into onmixture and stir until

incorporated. Divide intofour equal portions. Heagrill. Form each portiona patty and grill burgersminutes on each side.

Serve with buns anddesired toppings.

Roasted Potatoes

1 ½ pounds red potatoe2 T. Natural Grapeseed

Salt and pepper

Heat oven to 450〫Cut potatoes into 1 ½ inchunks and toss with oilSeason generously withand pepper and lay out baking sheet. Bake at

450〫 for 30 minutes, oruntil potatoes are tendetossing half way through

Cooking Tip:

Use coarse Kosher salt:

coarse texture is easier

take a pinch of when

seasoning savory dishe

Thursday

Chicken & VeggieKabobs

Serves 4-6

2 tsp. Herb GrillingMarinade3 T. Lemon Grapeseed Oil1 lemon, juiced1 pound chicken breasts,cut into large cubes

8 ounces mushrooms1 red onion2 red peppers2 small zucchiniSpecial equipment: bambooskewers, soaked in water

Mix Herb Grilling Marinade,Lemon Grapeseed Oil andthe juice of the lemon in alarge zip top bag. Addchicken cubes andrefrigerate 30 minutes.

Meanwhile, prep theveggies. Cut the onion andpeppers into 1 inch cubes.Slice the zucchini ¾ inchthick. Do not cut themushrooms. Drizzle all thevegetables with a littleNatural or LemonGrapeseed Oil and seasonwith salt and pepper.

Skewer the chicken andvegetables, alternating asdesired. Heat grill. Grill

kabobs until chicken is donethrough.

Serve with green salad.

Cooking Tip:

Be sure to soak the

skewers while the chicken

is marinating so they don ̓ t

catch on fire on the grill!!

Tuesday

Pesto Chicken and PastaServes 4

8 ounces penne pasta2 cups cooked chickenbreast, cubed1/3 cup Basil Pesto Blend1/4 cup warm water1/2 cup Basil Pesto

Grapeseed Oil3/4 cup Parmesan cheese,shredded

Cook pasta according topackage directions.Meanwhile, prepare basilpesto according to packagedirections Basil Pestograpeseed oil and set aside.When pasta is cooked,drain and mix in preparedpesto and chicken. Top withParmesan cheese and

serve.

Serve with salad.

Cooking Tip:

Pick up a rotisserie chicken

to use in this recipe, or grill

3 chicken breasts, rubbed

with a small amount of Basil

Pesto Grapeseed oil and

seasoned with salt and

pepper.



Wildtree:Asian Potsticker Blend $7.50Zesty Lemon Grapeseed Oil $12Asian Ginger Plum Dressing $10Thai Red Curry Paste $9amaican Jerk Seasoning $9

Cheesy Cheddar Soup Mix $7.50Basil Pesto Blend $12

Herb Grilling Marinade $7Basil Pesto Grapeseed Oil $13

Total: $87.00

Optional:Beef Bouillon Soup Base $11.50for Island Pepper Beef)

Chicken Bouillon Soup Base$11.50 (for Chicken Noodle Soup,Asian Rice Pilaf and Cheddar

Soup)

Produce: green bell pepper

3 red bell peppers2 yellow bell peppers3 yellow onions

red onion head celery

2 pounds carrots½ pound fresh green beans

bunch green onions8 oranges

lemon lime head garlicresh ginger root (about 2 inch

section) pound mushrooms

2 small zucchini2 tomatoes (plus extra forburgers)½ pounds red potatoes

2 small heads broccoliExtra veggies for fried ricesalad greens (plus extra lettuceor burgers)

mixed baby green salad

Meat:6-7 pounds boneless skinlesschicken breastsRotisserie chicken or extrachicken breasts to grill8 ounces sliced cooked turkey

breast1 pound ground turkey or pork1 pound top round steak2 pound salmon fillet1 pound lean ground beef

Dairy/cheese:milk2 ounces provolone cheese,thinly slicedParmesan cheese (about 4 oz.)

Bread:1 loaf thin sliced sourdoughbreadhamburger buns

Equipment:Bamboo skewers

Pantry:1 can coconut milk (or lightcoconut milk)chicken broth (12 cups--if notpurchasing Wildtree)beef broth (1 cup--if not

purchasing Wildtree)rice--white or brown (4 meals)1 20 oz. can pineapple chunkssesame seeds (optional garnish)

Frozen:16 oz. bag stir fry mixedvegetableswide egg noodles (or freshnoodles)penne pastasoy sauce

Make sure you have on hand:saltpeppersugarflour (¼ cup)Natural Grapeseed Oilmayonnaise (2 T.)eggs (2)cornstarch (1 T.)condiments for burgers

Documents

2 week menu planner-2