Weelicious Menus - June 2-6 2014

FridayGreek Nachos

ThursdayMeatloaf Meatballs

Sugar Snap Pea and Asparagus Sauté

WednesdayCold Soba Noodles

TuesdayStir-Fried Chicken in Lettuce Cups

Brown Rice

MondayEasy Chicken Nuggets

Corn and Black Bean Salad

Weekly MenuJune 2 – 6

Shopping List

All meals are written to serve 4 portions. Please

adjust your shopping and recipe quantities as

necessary for more servings.

SERVING SIZES

PANTRY STAPLES

Check your pantry before going to the store—

these are ingredients we’ll use regularly.

soy sauce olive, canola, or vegetable oilgarlic powder cooking oil sprayonion powder panko breadcrumbsItalian herbs rice vinegarhoney sesame oilkosher salt mayonnaise or veganaise

O 1 cup shelled edamame

(fresh or frozen, defrosted) (W)

O 1 bunch asparagus (Th)

O 2 cups sugar snap peas (Th)

O 1 small lemon for the juice (Th)

O 1/2 cup halved cherry tomatoes (F)

O 2 small Persian cucumbers (F)

Dairy & Meat

O 1 pound chicken breasts, boneless and skinless (M)

O 1 tablespoon grated Parmesan cheese (M)

O 8 bibb or iceberg lettuce “cups” (Tu)

O 1 pound ground chicken or turkey (Tu)

O 1 pound ground turkey, dark or light meat (Th)

O 1/2 cup feta cheese (F)

O 1/2 cup plain Greek yogurt (F)

Groceries

O 1/4 cup old fashioned oats

(also known as 5 minute oats) (M)

O 1 16 oz. can black beans (M)

O dried parsley (M)

O 1/4 cup almond or peanut butter (W)

O 1 cup cubed firm tofu (W)

O 1 9.5 ounce package soba noodles (W)

O brown rice (Th)

O 3 handfulls baked pita chips (F)

O 1/2 cup halved Kalamata olives (F)

Produce

O 4 red bell peppers (M W Th F)

O 1 bell pepper, red, orange or yellow (Tu)

O 2 small onion (Tu Th)

O 2 ears of corn OR 2 cups of frozen corn kernels (M)

O 1 tablespoon lime juice (M)

O cilantro (M Tu)

O 1 1/2 inch piece fresh ginger (Tu W)

O garlic (Tu W Th)

Don’T ForGeT To Wash your

hanDs beFore cookinG!

Getting Your Kids Involved

HAVE QUESTIONS?Contact us at

[email protected]

MONDAY

Kids can help add the ingredients to the food processor and press the “go” button.

Kids can help shape the nuggets and roll in the breadcrumbs. Make sure to wash hands well after handling raw chicken!

—Side dish

Kids can measure and mix all the ingredients.

Kids can help husk and wash the corn.

TUESDAY

Older kids can help chop the veggies.

Kids can measure and mix all the ingredients.

Set out the chicken mixture, the lettuce cups, and some sesame seeds and let everyone build their own lettuce cups and sprinkle with sesame seeds.

—Side dish

Kids can help measure the rice and water and add it to the pot.

WEDNESDAY

Kids can add all the ingredients to the blender and press the “go” button.

Kids can pour the sauce over the noodles.

Kids can help add all the ingredients to the serving bowl and toss to combine.

THURSDAY

Kids can help measure and mix all the ingredients. Let them get their hands dirty and mix everything together with their hands!


—Side dish

Kids can help prepare the veggies. Let the kids simply break apart the asparagus using their hands!

FRIDAY

Set out all the ingredients and let everyone build their own nachos.


Monday

The chicken mixture can be prepared up to 2 days ahead of time. Store in an airtight container in the fridge until ready to cook.

Calories 50, Total Fat 1g, Cholesterol 15mg, Sodium 90mg, Carbohydrates 4g, Fiber 0g, Sugar 0g, Protein 7g

Easy Chicken Nuggets

ingredients .................................................................................................................................................................................................................

• 1 pound chicken breasts, boneless and skinless cut into chunks

• 1/4 cup old fashioned oats (also known as 5 minute oats)

• 1/4 teaspoon dried parsley

• 1/2 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1/2 teaspoon kosher salt

• 3/4 cup panko bread crumbs

• 1 tablespoon Parmesan cheese, grated

Preparation instructions on next page.

VEGETARIAN OPTION:

Make Lentil Chickpea Burgers instead and shape into smaller nuggets instead of burger patties.

See: http://weelicious.com/2014/01/16/lentil-chickpea-burgers-with-avocado-yogurt-sauce/

TIMESAVING TIPS:

Monday

Easy Chicken Nuggets

Preparation .................................................................................................................................................................................................................

O STEP 1 Preheat oven to 375º F.

O STEP 2 Place the first 6 ingredients in a food processor until chicken is finely chopped and ingredients are combined.

O STEP 3 Place the bread crumbs and Parmesan cheese in a shallow bowl or on a plate and stir to combine.

O STEP 4 With moistened hands, roll 1 tablespoon of chicken mixture between your palms and flatten it into a “nugget” shape.

O STEP 5 Gently press nuggets into bread crumbs to evenly coat them.

O STEP 6 Place nuggets on a cooling rack. Place cooling rack over a foil-lined baking sheet.

O STEP 7 Lightly spray nuggets with cooking spray.

O STEP 8 Bake for 15 minutes and serve.

TO FREEZE: place nuggets on a sheet tray after this step and freeze for one hour. Place nuggets in labeled freezer bags for up to 3 months. When ready to cook, follow the directions starting with step #6.

NOTE: If you want your nuggets to be golden brown, place under the broiler for 2 minutes after cooking.

Tools: food processor, baking sheet, cooling rack.

Monday

This salad can be made up to 1 day ahead of time. Store in the fridge in an airtight container until ready to serve. Toss just before serving.


Corn and Black Bean Salad

ingredients .................................................................................................................................................................................................................

• 2 ears of corn, husked and cleaned or 2 cups of frozen corn kernels, defrosted

• 1 16 oz. can black beans, rinsed

• 1 red bell pepper, small dice

• 2 tablespoons cilantro

• 1 tablespoon olive oil

• 1 tablespoon lime juice

• 1 teaspoon honey

• 1/2 teaspoon salt

Preparation .................................................................................................................................................................................................................

O STEP 1

Bring 1 inch of water to a boil and add the corn.

O STEP 2

Cover and steam for 5 minutes, remove and let cool.

O STEP 3

Cut the corn off the cob and place in a bowl with the remaining

ingredients.

O STEP 4

Stir to combine throughly.

O STEP 5

Serve.

Tools: Mixing bowl, mixing spoon, pot.

TIMESAVING TIPS:

VEGETARIAN OPTION:

Use extra firm tofu, drained, or seitan in place of the chicken.

Tuesday

The chicken mixture can be prepared up to 2 days ahead of time. Store in an airtight container in the fridge until ready to serve. Reheat on the stove over medium heat or in the microwave.


Stir-Fried Chicken in Lettuce Cups

ingredients .....................................................................................................................................................................................................................

• 1/4 cup low sodium soy sauce

• 2 tablespoons honey

• 2 tablespoons cilantro, minced

• 1 tablespoon oil

• 1 small onion, diced

• 1 bell pepper, red, orange or yellow

• 1 garlic clove, minced

• 1 teaspoon ginger, minced

• 1 pound ground chicken or turkey

• 1/4 teaspoon salt

• 8 bibb or iceberg lettuce “cups”

Preparation .....................................................................................................................................................................................................................

O STEP 1 Combine soy sauce, honey, and cilantro in a bowl and set aside.

O STEP 2 Using a large sauté pan, cook the onion in 1 tbsp of oil over medium heat for 2 minutes.

O STEP 3 Add the bell pepper and cook an additional 2 minutes.

O STEP 4 Add the garlic and ginger and cook for 1 minute then add the chicken or turkey to the pan and sauté for an additional 7 minutes or until cooked through.

O STEP 5 Stir in the soy sauce mixture, salt and cook for 2 minute or until juices evaporate.

O STEP 6 Serve in lettuce cups (to eat them just roll the lettuce around the stir fried chicken and eat them like a burrito).

Tools: sauté pan, mixing bowl, mixing spoon.

TIMESAVING TIPS:

WATCH THE VIDEO

http://weelicious.com/2013/01/29/

how-to-make-perfect-brown-rice/

Tuesday

TIMESAVING TIPS:

Brown rice can be cooked up to 5 days ahead of time. Store in an airtight container in the fridge until ready to serve. Reheat on the stove over medium heat or in the microwave, adding a bit of water if the rice has become hard.

Brown Rice

ingredients .....................................................................................................................................................................................................................

• 2 cups water

• 1 cup brown basmati rice (long grain), rinsed

Preparation .....................................................................................................................................................................................................................

O STEP 1

Place the water in a small saucepan and bring to a boil. Add the rice,

and allow the water to come back up to a full boil.

O STEP 2

Stir the rice, cover the pot with a lid, and reduce the heat to a simmer.

O STEP 3

Cook for 40 minutes, or until all the water has absorbed. Fluff with a

fork and serve.

Tools: pot.


Cold Soba Noodles

ingredients .................................................................................................................................................................................................................

• 1 9.5 ounce package soba noodles

• 1 cup shelled edamame

• 1 small red bell pepper, julienne

• 1 cup cubed firm tofu

• 1/4 cup almond or peanut butter

• 2 tablespoons vegannaise or mayonnaise

• 2 tablespoons Braggs or soy sauce

• 1 tablespoon rice wine vinegar

• 2 teaspoons honey or agave

• 1 garlic clove

• 1 inch piece ginger, peeled and chopped

• 1 tablespoon sesame oil

• 1/4 cup vegetable or grape seed oil

Preparation .................................................................................................................................................................................................................

O STEP 1 Bring a large pot of water to a boil and add soba noodles. Reduce heat to a simmer.

O STEP 2 Cook noodles for 2-3 minutes.

O STEP 3 Drain and run under cold water until cool to touch.

O STEP 4 Add the noodles to a large bowl with the edamame, bell pepper and tofu.

O STEP 5 Place the almond butter and remaining ingredients in a blender or food processor and puree sauce.

O STEP 6 Pour sauce over the noodles and toss to combine.

O STEP 7 Serve.

Tools: blender, pot.

The sauce can be prepared up to 2 days ahead of time. Store in an airtight container in the fridge until ready to serve. Separation is normal, simply shake the container or stir to combine.

The bell pepper and tofu can be prepared up to 2 days ahead of time. Store in separate airtight containers in the fridge until ready to use.

Wednesday

TIMESAVING TIPS:

VEGETARIAN OPTION:

Make Garbanzo Burgers

See: http://weelicious.com/2009/06/16/garbanzo-burgers/

Thursday

Meatloaf Meatballs

ingredients .....................................................................................................................................................................................................................

• 1/2 onion, small diced

• 1/2 bell pepper, small diced

• 1 garlic clove, minced

• 1 pound ground turkey, dark or light meat

• 1/2 teaspoon Italian herbs


Preparation .....................................................................................................................................................................................................................

O STEP 1 Preheat the oven to 375º F.

O STEP 2 Heat the oil in a sauté pan over medium heat.

O STEP 3 Add the onions, bell pepper, and garlic, and cook for 5 minutes, until the veggies are soft.

O STEP 4 Remove the veggies from the heat and allow to cool.

O STEP 5 In a bowl, mix together the cooled veggies, ground turkey, Italian herbs and salt, until well combined.

O STEP 6 Using a 1 tbsp measure, form the mixture into meatballs, and place in a greased baking dish.

O STEP 7 Bake for 20 minutes, until cooked through.

NOTE: You can also sauté the meatballs over medium heat for 4-5 minutes, shaking the pan occasionally, and cover for 1 additional minute.

Tools: sauté pan, baking dish.

The veggies can be sauteed up to 2 days ahead of time. Store in an airtight container in the fridge until ready to use.

The meatballs can be cooked up to 3 days ahead of time. Store in the fridge until ready to serve. Reheat in a 350º F oven for 5-10 minutes, on the stove over medium heat, or in the microwave.

TIMESAVING TIPS:

TIMESAVING TIPS:

Calories 40, Total Fat 2.5g, Cholesterol 0mg, Sodium 200mg, Carbohydrates 4g, Fiber 2g, Sugar 2g, Protein 2g

Thursday

Sugar Snap Pea and Asparagus Sauté

ingredients ..................................................................................................................................................................................................................

• 1 tablespoon olive oil

• 2 cups sugar snap peas

• 1 bunch asparagus, chopped

• ½ teaspoon salt

• zest and juice from 1 small lemon

Preparation ..................................................................................................................................................................................................................

O STEP 1

Heat the olive oil in a skillet over medium-high heat.

O STEP 2 Add the sugar snap peas and asparagus and sauté until tender, but still crisp, about 3 minutes, stirring occasionally.

O STEP 3 Sprinkle with the lemon zest and juice, toss to coat, and serve.

Tools: sauté pan.

The veggies can be washed and prepared up to 2 days ahead of time. Dry them well and store in an airtight container in the fridge until ready to use.

The veggies can be chopped, up to 2 days ahead of time. Store in separate airtight containers in the fridge until ready to use.

Friday

Greek Nachos

ingredients ..................................................................................................................................................................................................................

• 3 handfulls baked pita chips

• 1 small red bell pepper, diced

• 1/2 cup halved cherry tomatoes

• 1/2 cup halved kalamata olives

• 1/2 cup crumbled feta cheese

• 1/2 cup plain Greek yogurt

• 2 small Persian cucumbers, seeded and diced

• 1 tablespoon lemon juice


Preparation ..................................................................................................................................................................................................................

O STEP 1

Place the pita chips on a serving platter.

O STEP 2 Top with the red bell pepper, tomatoes, olives, and cheese.

O STEP 3 In a small bowl, stir together the yogurt, cucumbers, lemon juice, and salt. Drizzle all over the nachos.

Tools: mixing bowl.

TIMESAVING TIPS:

Documents

Weelicious Menus - June 2-6 2014