week five - Memorial Hermann Health System...TUESDAY In a medium bowl, whisk together garlic, ginger, tamari, olive oil, black pepper and a sprinkling of salt. Lay the lamb chops in

5 weeks | 5 goals | 5 solutions

week five

TUESDAYTUESDAY

GRILLED LAMB CHOPS

WEEK FOUR DINNERS


MONDAY

SLOW ROASTEDSALMON

WEDNESDAY

BLT FRITTATA

PORK PICADILLO

THURSDAY

FRIDAY

CHICKENPOT PIE

WEEK FOUR SHOPPING LIST


Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing.

* If you’re using H-E-B curbside or home delivery service, note that ingredient availability varies from location to location.

PRODUCE

2 carrots

2 stalks of celery stalks

Cherry tomatoes

Cilantro (enough for 3 cups)

1 pound of red potatoes

1 red bell pepper

8-oz sliced mushrooms

Spinach (enough for 1 cup)

Thyme (enough for 2 teaspoons)

3 yellow or white onions

PROTEIN

6 lamb loin chops

2 pounds of ground pork

12-oz rotisserie chicken

2-3 pounds of salmon

3 slices of sugar-free bacon

DAIRY

Butter (enough for 2 tablespoons)

13 large eggs

8-oz plain Greek yogurt

Half gallon of milk

SPICES / HERBS

Bay leaves

Cayenne pepper

Chili powder

Ground cumin

CANNED GOODS

Capers (enough for 1 1/2 tablespoons)

Low-sodium chicken broth (enough for 1/2 cup)

Pitted green olives (enough for 3/4 cup)

15-oz can of white beans

8-oz can of tomato sauce

FROZEN FOODS

Cauliflower rice

Frozen peas (enough for 1 cup)

Puff Pastry Sheets (2 sheets)

OTHER

2-lb all-purpose flour

Quinoa

H-E-B side salad

Sweet paprika

Kosher salt

Pepper

Flat-leaf parsley (enough for 3 cups)

Fresh dill

3 heads of garlic

1 ginger root

2 lemons

1 medium tomato

CONDIMENTS

16-oz apple cider vinegar

12.7-oz jar of green olives

Extra virgin olive oil

Soy sauce

MONDAYbreakfast lunch snackVeggie/egg omelet, grapes, roastedbreakfast potatoes

Baked chicken breast, green beans, carrots, mashed potatoes

Light chicken salad, whole grain crackers, grapes

TUESDAYbreakfast lunch snackScrambled eggs,whole grain toast, orange

Turkey sandwich with whole grain bread, carrots and celery

Boiled egg,mini bell peppers, popcorn

WEDNESDAYbreakfast lunch snackBlack beans/scrambled egg, salsa, whole grain tortilla, peach

Veggie burger with whole grain bun, cauliflower tots, orange

Cottage cheese,peaches,bell pepper slices

THURSDAYbreakfast lunch snackTurkey sausage patty, whole grain english muffin, watermelon

Baked chicken breast, green beans, carrots, mashed potatoes

Corn and black bean salsa, jicama sticks/-chips

FRIDAYbreakfast lunch snackVeggie/egg omelet, grapes, roastedbreakfast potatoes

Turkey taco lettuce wraps, rice, grilled onions/peppers

Almonds,greek yogurt,mixed berries

PLATE METHOD SUGGESTIONS


Since these meals are suggestions, the ingredients are not included in the weekly shopping list.

MONDAY

SLOW ROASTED SALMON WITH LEMON, DILL AND HERBED YOGURT SAUCE

Preheat oven to 275 degrees.

Line a sheetpan with foil or parchment paper.

Drizzle the olive oil down the center of the pan and place the salmon, skin side down, on top of the olive oil.

Place the lemon slices on top of the salmon and cover with dill fronds. Sprinkle with salt.

Bake for 25 minutes, until the internal temperature reaches 120 degrees.

Serve with side of herbed yogurt sauce.

2 tablespoons extra virgin olive oil Salmon, 2-3 pounds2-3 dill fronds1/2 lemon, sliced thin1 teaspoon kosher salt


Nutrition FactsServings 6.0

Amount Per Serving

calories 261

% Daily Value *

Total Fat 14 g 21%

Saturated Fat 1 g 3%

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 389 mg 16%

Potassium 644 mg 18%

Total Carbohydrate 0 g 0%

Dietary Fiber 0 g 0%

Sugars 0 g

Protein 33 g 65%

Vitamin A 0%

Vitamin C 3%

Calcium 0%

Iron 0%* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

MONDAY

HERBED YOGURT SAUCE

In a small bowl, mix together the yogurt, herbs and garlic.

Stir in the milk and season with salt and pepper.

Serve at room temperature.

8 ounces plain Greek yogurt1 tablespoon minced fresh dill1 tablespoon minced fresh thyme1 tablespoon minced fresh flat-leaf parsley1 tablespoon minced garlic2 tablespoons milk (non-fat, low-fat or whole milk)1/2 teaspoon saltFresh ground pepper



Amount Per Serving

calories 26

% Daily Value *

Total Fat 0 g 0%




Trans Fat 0 g

Cholesterol 1 mg 0%

Sodium 252 mg 10%

Potassium 68 mg 2%



Sugars 2 g

Protein 8 g 16%

Vitamin A 2%

Vitamin C 3%

Calcium 5%


TUESDAY

In a medium bowl, whisk together garlic, ginger, tamari, olive oil, black pepper and a sprinkling of salt. Lay the lamb chops in a shallow baking dish. Pour the mixture over the lamb chops. Cover and let the lamb marinate overnight.

Note: If you don't have time to marinate the lamb overnight, heat the marinade until it starts to simmer. Lay the lamb chops in a rimmed sheetpan in a single layer. Pour the marinade over the lamb chops and rub it into the meat, making sure they are well coated. Let stand at room temperature for 20-30 minutes.

Heat a grill pan over medium-high heat, or use an outdoor grill pre-heated to medium-high heat. Remove the chops from the marinade and blot off the excess marinade with a paper towel (otherwise the grill will flame up and char the chops). Season with salt and pepper and place on a pre-heated grill.

Grill the lamb for 1 minute. Rotate the chop halfway on its same side, in order to make cross-hatch marks. Let it cook 1 minute more. Then, flip the chop over and repeat the process.

Once done, transfer the chops to a plate and cover with foil. Let rest for 5 minutes before serving. Top with chermoula.

2 garlic cloves, minced1 tablespoon finely grated ginger1/4 cup soy sauce, tamari or coconut aminos1/4 cup extra-virgin olive oilFreshly ground pepperKosher salt or sea salt6 lamb loin chops

GRILLED LAMB CHOPS


Amount Per Serving

calories 271

% Daily Value *

Total Fat 17 g 27%




Trans Fat 0 g

Cholesterol 93 mg 31%

Sodium 467 mg 19%

Potassium 251 mg 7%



Sugars 1 g

Protein 24 g 47%

Vitamin A 0%

Vitamin C 1%

Calcium 0%


TUESDAY

CHERMOULA SAUCE

Combine the garlic, parsley, cilantro, lemon zest, lemon juice, paprika, cayenne pepper, cumin and salt in a food processor or blender and pulse on low to a course puree; don't process until smooth. With the blender running, add the oil in a steady stream until just blended. Taste and add lemon juice or salt if necessary.

5 garlic cloves, minced2 1/2 cups flat-leaf Italian parsley 2 cups cilantro leavesGrated zest of one lemon and the juice1 teaspoon sweet paprika1/4 teaspoon cayenne pepper2 teaspoons ground cumin3/4 teaspoon kosher salt1/2 cup olive oil



Amount Per Serving

calories 136

% Daily Value *

Total Fat 14 g 21%




Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 120 mg 5%

Potassium 143 mg 4%



Sugars 0 g

Protein 1 g 2%

Vitamin A 40%

Vitamin C 62%

Calcium 5%


WEDNESDAY

Preheat oven to 350° F.

In a 10- to 11-inch oven-proof sauté or cast iron pan, fry the bacon over medium-high heat until crispy. Remove bacon, leaving bacon fat in the pan, and roughly chop and set aside.

In a large bowl, whisk together the eggs and a few grinds of black pepper; set aside.

In the same pan, warm the bacon fat over medium-high heat and add the onion. Sauté the onions for about 2 minutes over medium-high heat until lightly browned. Add the garlic, cherry tomatoes and spinach leaves and stir.

Add the whisked eggs, don’t stir and let set for about 30 seconds over medium-high heat.

Transfer the pan to the preheated oven and let the frittata cook until the eggs are just set, about 25 minutes. Remove from the oven and turn the frittata out with a rubber spatula onto a serving platter. Cut into wedges and serve.

Serve with H-E-B side salad.


3 slices sugar-free bacon 12 large eggs, whisked wellFreshly grated pepper½ onion, diced1 tablespoon chopped garlic8 cherry tomatoes, halved 1 cup fresh spinach leaves, choppedKosher salt

BLT FRITTATA


Amount Per Serving

calories 170

% Daily Value *

Total Fat 11 g 16%




Trans Fat 0 g


Sodium 451 mg 19%

Potassium 243 mg 7%



Sugars 1 g

Protein 14 g 28%

Vitamin A 28%

Vitamin C 10%

Calcium 6%


THURSDAY

Instant Pot Method:In the bowl of your Instant Pot, add all the ingredients and mix well.Seal the lid and cook on manual high pressure, with vent set to sealing position, for 15 minutes. Let the steam release naturally or do a quick release, discard bay leaves and serve.

Stovetop Method:Heat about a tablespoon of olive oil or avocado oil in a large sauté pan. Add the onion and sauté until it softens, about 2-3 minutes. Add the ground meat and sauté until the meat loses its raw red color. Add remaining ingredients and stir to combine. Simmer until sauce thickens, about 5-10 minutes.

Discard bay leaves and serve over cauliflower rice.

PORK PICADILLO


1 onion, chopped1 teaspoon kosher salt2 pounds ground pork4 cloves garlic, minced1 medium tomato, chopped1 red bell pepper, finely chopped2 tablespoons cilantro1 1/2 teaspoons ground cumin1/2 teaspoon chili powder2 bay leaves3/4 cup green olives2 tablespoons olive brine1 1/2 tablespoons capers8 ounce can of tomato sauce2 teaspoons red wine or apple cider vinegarCauliflower rice


Amount Per Serving

calories 294

% Daily Value *

Total Fat 21 g 32%




Trans Fat 0 g


Sodium 678 mg 28%




Sugars 3 g

Protein 20 g 40%

Vitamin A 12%

Vitamin C 5 %

Calcium 4%


FRIDAY

Preheat oven to 375°

Melt butter in a large Dutch oven or high-sided pan, such as a Le Crueset, over medium-high heat; add oil. Add potatoes and next 6 ingredients (through thyme), and sauté for 5 minutes. Reduce heat to medium-low; sprinkle flour over vegetables. Cook for 5 minutes, stirring frequently. Stir in milk and broth. Increase heat to medium-high. When liquid starts to bubble, reduce heat and simmer 5 minutes or until thickened. Add chicken, peas, salt, and pepper and stir to combine.

Spoon mixture into a 3-quart baking dish. Place two puff pastry sheets on a flour-dusted work surface (cover remaining dough with a damp towel to keep from drying). Use a rolling pin to gently roll out the dough and smooth out the seams. Place the dough over the chicken pot pie filling and tuck it around the edges of the baking dish.

Crack the egg in a small bowl and whisk to scramble. Add 1 tablespoon milk or cream and whisk to combine. Use a pastry brush to apply egg wash on the crust.

Place dish on a baking sheet. Bake at 375° for 30 minutes or until top is golden brown.


CHICKEN POT PIE

2 tablespoons butter2 tablespoons olive oil3 cups diced red potato (about 1 pound)1 onion, diced2 cups sliced mushrooms (about 8 ounces)2 celery stalks, de-ribbed and diced2 carrots, diced1/4 cup chopped fresh parsley2 teaspoons chopped fresh thyme6 tablespoons all-purpose flour2 1/2 cups milk, plus 1 tablespoon for egg wash1/2 cup low-sodium chicken broth2 cups chopped cooked chicken (about 12 ounces – from a rotisserie chicken or a whole poached chicken breast)1 cup frozen peas1 ½ teaspoons salt1/2 teaspoon freshly ground black pepper2 sheets puff pastry dough, thawed1 egg for pastry wash


Amount Per Serving

calories 321

% Daily Value *

Total Fat 15 g 24%




Trans Fat 0 g


Sodium 256 mg 11%




Sugars 6 g

Protein 14 g 28%

Vitamin A 46%

Vitamin C 12%

Calcium 9%


Documents

week five - Memorial Hermann Health System...TUESDAY In a medium bowl, whisk together garlic, ginger, tamari, olive oil, black pepper and a sprinkling of salt. Lay the lamb chops in