MENU AND GROCERY LIST
September 8-12, 2014
MONDAY
A Tandoori Shrimp
B Rice Pea Pilaf
C Grilled Naan
TUESDAY
D Hatch Salsa Verde
Chicken
E Kicked up Black
Beans
F Grilled Corn
WEEKEND
ETHNIC
! 2t
garam masala
! 1/4 c
salsa
SPICES
! 2t
cinnamon
CANNED / JARRED
! 1/2 c
vegetable stock
! 15 oz
black beans
! 1/2 c
kalamata olive
! 1/4 c
tomato paste
! 28 oz
crushed tomatoes
! 8 oz
tomato sauce
! 4c
chicken stock
REFRIGERATED / FROZEN
! 1/2 c
peas
! 1
pizza crust
! 1 1/2 c
hash browns with peppers
! 1 sheet
puff pastry or pie crust
BEVERAGES / SPIRITS
! 1/2 c
dry white wine
BAKING
! 1 1/2 c
pecans
! 2 1/2 c
sugar
! 3t
vanilla
! 2c
flour
! 1/2 c
coconut flakes
! 2c
powdered sugar
DAIRY
! 5.2 oz
Greek yogurt
! 1/4 c
parmesan cheese, grated
! 1/2 c
blue cheese or feta
! 1 1/4 c
butter
! 4
large egg
! 1T
milk
! 1c
buttermilk
! 1/2 c
cream cheese
DRY GOODS
! 1 1/2 c
basmati rice
! 12 oz
ziti
! 1/4 c
panko breadcrumbs
MEAT / FISH / POULTRY
! 1 lb
shrimp
! 1 lb
chicken breast, skinless
! 2 slices
bacon
! 1 lb
ground beef, 80/20
! 1 1/2
pork tenderloin
! 1 small
rotisserie chicken
WEDNESDAY
G Ziti with Slow Cooker
Meat Sauce
H Garden Salad
THURSDAY
I Blue Cheese Pear
Stuffed Pork Tenderloin
J Roasted Brussels
Sprouts and Potatoes
FRIDAY
K Chicken Pot Pie
L Side Salad
M Carrot Cupcakes with Cream Cheese Frosting
A
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B
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PRODUCE
! 12
! 2
! 1/2 lb
! 1
! 1 bunch
! 4
! 4 ears
! 1 head
! 1 bunch
! 6c
! 1
! 1 lb
! 1 lb
! 1
! 1c
! 1/2 c
! 1c
carrots
onions
tomatillos
hatch chile pepper, or jalapeno
cilantro
shallots
corn
garlic
parsley
mixed greens
roma tomato
Brussels sprouts
new potatoes
pear
green beans
grape tomatoes
pineapple
VEGETARIAN SUBSTITUTIONS
! 1 lb
firm tofu
eggplant
! 1
! 1 lb
mushrooms
! 4
portabella mushroom caps
BGHKM
DG
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EJI
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GIK
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STAPLES (Check before shopping)
Spices: kosher salt, pepper, basil, bay leaves, cayenne
pepper, chili powder, cumin, garlic powder, garlic salt,
ground ginger, paprika, parsley, onion powder, oregano,
red pepper flakes, thyme
Pantry/Fridge: olive oil, baking powder and soda,
cornstarch, Dijon mustard, flour, honey, peanut butter,
sugars (white and brown), low sodium soy sauce, vinegars
(white, red wine, balsamic, rice wine), Worcestershire
sauce
*Make Your Own: www.nomoretogo.com/gluten-free.
**Freeze unused portions.
MENU AND GROCERY LIST
September 8-12, 2014
Tandoori Shrimp with Rice Pea Pilaf and Grilled Naan
Active: 30 mins · Serves: 4
INGREDIENTS
DIRECTIONS
Tandoori Shrimp
1 pound shrimp, peeled and deveined
5.2 oz container Greek yogurt
2 teaspoon garam masala*
Tandoori Shrimp
1
Heat grill to medium high.
2
Combine yogurt and garam masala in a medium
bowl. Add shrimp and coat well.
3
Thread on skewers and either grill for 3-4 minutes per
side or broil in the oven 3-4 minutes per side.
* If you cannot find garam masala, replace with
1 tsp. ground cumin, 1 tsp. ground turmeric, 1/2
tsp. ground coriander
Rice Pea Pilaf
1 1/2 cups basmati rice
3 cups water
1/2 cup frozen peas
1 carrot, diced finely
kosher salt and pepper, to taste
Grilled Naan
prepared pizza dough
olive oil
garlic salt
Rice Pea Pilaf
1
Bring water and rice to a boil. Reduce heat to low,
cover, and cook for 15 minutes.
2
Add carrots and peas, cover again, and continue to
cook for about 5 minutes.
3
Season with salt and pepper.
Grilled Naan
1
Heat grill to medium high.
2
Lightly oil pizza dough and sprinkle lightly with garlic
salt.
3
Place dough directly on grill. Watch carefully and flip
every 2-3 minutes so the ‘bread’ is browned evenly.
KID NOTE: I had my doubts that the kids would enjoy the flavors in the tandoori. But, it was mild and they did really well.
The rice is a sure win and they thought the naan was fun and tasty. VEGETARIAN TIP: Replace the shrimp with firm tofu
GLUTEN MODIFICATIONS Make sure the garam masala is gluten free. If not, replace with 1 tsp. ground cumin, 1 tsp.
ground turmeric, 1/2 tsp. ground coriander. NUTRITIONAL INFORMATION: Shrimp: Serving Size 151g; Calories 162;
Fat 2; Sat Fat 1; Sodium 291; Carbs 3; Sugars 1; Fiber 0; Protein 29. Rice: Serving Size 110g; Calories 172; Fat 0; Sat
Fat 0; Sodium 25; Carbs 39; Sugars 1; Fiber 1; Protein 4. Naan: Serving Size 52g; Calories 257; Fat 18; Sat Fat 4;
Sodium 234; Carbs 20; Sugars 0; Fiber 1; Protein 2.
MENU AND GROCERY LIST
September 8-12, 2014
Hatch Salsa Verde Chicken with Kicked-Up Black Beans and Grilled Corn
Active: 40 mins · Serves: 4
INGREDIENTS
DIRECTIONS
Hatch Salsa Verde Chicken
1 pound chicken breast, boneless skinless
1 tablespoon olive oil
kosher salt and pepper, to taste
Salsa
1 tablespoon olive oil
1/2 cup onion, chopped
1/2 pound tomatillos, chopped
1/4 cup hatch chile, seeded and chopped
1/4 teaspoon cumin
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoon lime juice
1/4 cup cilantro, chopped
Hatch Salsa Verde Chicken
1
Heat grill to medium high (or use a grill pan indoors)
2
Rub chicken with olive oil and season with salt and
pepper.
3
Grill chicken for about 4 minutes per side or until
juices run clear.
4
Drizzle 1T oil in a skillet over medium high heat.
When it begins to shimmer, add onion, tomatillos,
hatch, cumin, salt, and pepper.
5
Sauté for about 8-10 minutes or until onion and hatch
are tender. Season with a squeeze of lime and toss in
cilantro.
6
Plate the grilled chicken and top with salsa verde.
Kicked-Up Black Beans
1 shallot, minced
2 slices bacon, chopped
1/2 cup vegetable or chicken stock
15 oz black beans, drained and rinsed
1/4 – 1/2 cup salsa
1/4 teaspoon kosher salt
1/8 teaspoon pepper
Grilled Corn
4 ears corn
2 tablespoons olive oil
kosher salt and pepper, to taste
Kicked-Up Black Beans
1
Place shallot and bacon in a pan over medium high
heat cook until shallot is translucent and bacon is
slightly crisp.
2
Add remaining ingredients and let simmer for about
10 minutes.
Grilled Corn
1
Trim 2” off the end of each ear, leaving husk in tact.
2
Microwave on high for 3-5 minutes or until slightly
tender.
3
Remove husk and silk, lightly oil, and season with salt
and pepper.
4
Grill for about 10 minutes rotating frequently.
KID NOTE: Without the salsa, the kids loved this meal. VEGETARIAN TIP: Replace the chicken with portabella
mushroom caps or thickly sliced eggplant. GLUTEN FREE MODIFICATIONS: Gluten free as written. NUTRITIONAL
INFORMATION: Chicken with Salsa: Serving Size 206g; Calories 272; Fat 11; Sat Fat 1; Sodium 279; Carbs 4; Sugars
0; Fiber 1; Protein 37. Beans: Serving Size 177g; Calories 400; Fat 3; Sat Fat 1; Sodium 553; Carbs 69; Fiber 16;
Sugars 3; Protein 25. Corn: Serving Size 81g; Calories 119; Fat 7; Sat Fat 1; Sodium 1; Carbs 14; Fiber 1; Sugars 2;
Protein 1.
MENU AND GROCERY LIST
September 8-12, 2014
Ziti with Slow Cooker Meat Sauce and a Garden Salad
Active: 30 mins
·
Cook: 7-8 hours
·
Serves: 6-8
INGREDIENTS
DIRECTIONS
Ziti with Slow Cooker Meat Sauce
1 tablespoon olive oil
2 cups onion, chopped
1 cup carrot, finely chopped
4-5 cloves garlic, pressed or minced
1 1/2 pounds ground beef, 80/20 or higher
1/2 cup kalamata olives, pitted and sliced
1/4 cup tomato paste
1 1/2 teaspoons sugar
1 teaspoon kosher salt
1/2 teaspoon crushed red pepper
28 oz can crushed tomatoes, undrained
8 oz tomato sauce
1 teaspoon oregano
12 oz ziti
1/4 cup parmesan cheese, garnish
3 tablespoons parsley, chopped, garnish
Ziti with Slow Cooker Meat Sauce
1
Heat olive oil in a skillet over medium high heat until it
shimmers. Add onion and carrrot. Cook until onion is
translucent and carrot is tender – about 5 minutes.
2
Add beef and brown.
3
While beef is cooking place olives, tomato paste,
sugar, salt, crushed re pepper, crushed tomatoes,
sauce, and oregano in the bowl of the slow cooker.
4
Once beef is cooked, drain the fat and add to slow
cooker.
5
Cook on low for 7-8 hours.
6
Cook ziti according to package directions.
7
Top with sauce and garnish with parmesan and
parsley.
Garden Salad
1
Combine the vinaigrette with a whisk or blender stick.
2
Drizzle over greens and veggies.
Garden Salad
3 cups mixed greens
1 carrot, grated
1 roma tomato, quartered
Vinaigrette (makes enough for Friday)
1/4 cup olive oil
2 tablespoons red wine vinegar
1 teaspoon garlic salt
1/2 teaspoon pepper
KID NOTE: The kids love this meal. VEGETARIAN TIP: Skip the meat and add mushrooms. GLUTEN
MODIFICATIONS: Use brown rice pasta. NUTRITIONAL INFORMATION: Pasta and Sauce: Serving Size 326g (based
on 8 servings); Calories 431; Fat 10; Sat Fat 3; Sodium 843; Carbs 48; Sugars 11; Fiber 6; Protein 36. Salad: Serving
Size 126g; Calories 84; Fat 6; Sat Fat 1; Sodium 31; Carbs 6; Sugars 1; Fiber 2; Protein 2.
MENU AND GROCERY LIST
September 8-12, 2014
Blue Cheese Pear Stuffed Pork Tenderloin, Roasted Brussels Sprouts and Potatoes
Active: 20 mins · Cook: 25 mins · Serves: 4
INGREDIENTS
Roasted Brussels Sprouts and Potatoes
1 pound Brussels sprouts, trimmed and halved
1 pound new potatoes, quartered
1 shallot, minced
2 tablespoons olive oil
kosher salt and pepper
Blue Cheese Pear Stuffed Pork Tenderloin
1 tablespoon olive oil
2 shallots, finely chopped
1 pear, peeled and chopped
1/2 cup dry white wine
1/4 teaspoon thyme
1/8 teaspoon pepper
1/4 teaspoon kosher salt
1/2 cup pecans, chopped
1/2 cup blue cheese or feta, crumbled
1/4 cup panko breadcrumbs
2 tablespoons parsley, chopped
1 1/2 pound pork tenderloin
kosher salt and pepper, to taste
1 tablespoon olive oil
1-2 cups chicken stock
DIRECTIONS
Roasted Brussels Sprouts and Potatoes
1
Preheat oven to 425.
2
Place Brussels sprouts, potatoes, and shallot on a
rimmed baking sheet.
3
Toss with olive oil to coat, sprinkle with salt and
pepper, and place in the oven on a center rack.
4
Roast for 20-25 minutes, flipping at least once.
Blue Cheese Pear Stuffed Pork Tenderloin
1
Preheat oven to 425.
2
Saute shallots in 1T olive oil over medium high heat
in an oven proof pan (like a cast iron) until
translucent and tender.
3
Add pear, wine, thyme, and salt pepper. Simmer 2-3
minutes, letting wine reduce.
4
Remove from heat and stir in pecans, cheese,
breadcrumbs, and parsley.
5
Butterfly the pork lengthwise (cut through the center
lengthwise and fold open – don’t cut all the way
through).
6
Place butterflied pork on a chopping block, cover
with plastic wrap, and pound until it is about 1/4-1/2”
thick.
7
Spoon pear mixture onto center of pork and spread
to within 1” of each side. Roll along the long side and
secure the end with toothpicks.
8
Wipe the pan clean and heat 1T olive oil over
medium high heat. Brown pork, seam side down
first, on all sides.
9
Pour chicken stock around the pork and transfer the
pan to the oven.
10 Cook for 12-15 minutes or until center is at least 150
degrees. Let stand 5 minutes and slice.
KID NOTE: The kids were not fans of the stuffing. Leave a small part of the tenderloin unstuffed. They loved the
potatoes and Brussels sprouts. VEGETARIAN TIP: Use stuffing in portabella mushroom caps. GLUTEN FREE
MODIFICATIONS: Use crushed corn or rice chex in place of panko. NUTRITIONAL INFORMATION: Pork: Serving Size:
344g; Calories 514; Fat 25; Sat Fat 7; Sodium 724; Carbs 14; Fiber 2; Sugars 4; Protein 50. Brussels and Potatoes:
Serving Size: 237g; Calories 189; Fat 7; Sat Fat 1; Sodium 35; Carbs 28; Fiber 7; Sugars 3; Protein 5.
MENU AND GROCERY LIST
September 8-12, 2014
Chicken Pot Pie and a Side Salad
Active: 20 mins
·
Cook: 40 mins
·
Serves: 6-8
INGREDIENTS
DIRECTIONS
Chicken Pot Pie
1/2 cup butter
1 cup green beans, cut into 1” pieces
1 cup carrots, cubed
1/2 cup flour
2 cups chicken stock
3 cups chopped rottiserie chicken
1 1/2 cups frozen cubed hash browns with
onions and peppers (or 1 medium potato, ½
an onion and ½ a bell pepper)
1/2 teaspoon kosher salt
1/2 teaspoon pepper
1/2 teaspoon tarragon or oregano
1/3 cup parsley, chopped
1 sheet puff pastry or pie crust
1 egg yolk
1 tablespoon milk
Chicken Pot Pie
1 Preheat oven to 375.
2 In a large skillet, melt butter over medium heat.
3 Add carrots and green beans. Sauté for about 3-5
minutes – or until carrots are tender.
4 Sprinkle flour over vegetables.
5 Cook, stirring constantly for 3 minutes.
6 Add chicken broth and bring to a boil.
7 Stir in chicken, frozen potatoes, salt, pepper, tarragon,
and parsley. If the mixture is thick like a paste, thin it
with a little more stock or water.
8 Lightly grease the bottom of a 9” pie plate.
9 Spoon filling into pie plate and cover with puff pastry.
10 Press pastry lightly along edges and trim off corners.
11 In a small bowl, combine egg yolk and milk to create a
wash for the pastry crust.
12 Brush the crust with egg wash and then cut 6-8 small
holes for venting.
13 Bake for 30-40 minutes or until crust is browned
throughout.
14 Let stand for at least 10 minutes to cool.
Side Salad
3 cups mixed baby greens
1/2 cup grape tomatoes, quartered
Vinaigrette (left-over from Wednesday)
Side Salad
1 Combine oil, vinegar, garlic salt, and pepper with a
blender stick or whisk.
2 Drizzle over lettuce and vegetables.
KID NOTE: This is the #1 requested meal in our house! VEGETARIAN TIP: Skip the chicken and double the vegetables.
GLUTEN FREE MODIFICATIONS: Use a gluten free pie crust and rice flour for thickening. NUTRITIONAL
INFORMATION: Pot Pie: Serving Size 224g (based on 8 servings); Calories 428; Fat 22; Sat Fat 9; Carbs 37; Fiber 2;
Sugars 12; Protein 19. Salad: Serving Size 75g; Calories 150; Fat 0; Sat Fat 0; Sodium 0; Carbs 35; Sugars 0; Fiber 0;
Protein 3.
MENU AND GROCERY LIST
September 8-12, 2014
Carrot Cupcakes with Cream Cheese Frosting
Active: 45 mins · Yeilds: 2 dozen
INGREDIENTS
DIRECTIONS
Carrot Cupcakes with
Cream Cheese Frosting
3 large eggs
2 cups sugar
3/4 cup vegetable oil
3/4 cup buttermilk
2 teaspoons vanilla
2 cups flour
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
2 cups grated carrot, about 3/4 lb
1 cup crushed pineapple, drained
1/2 cup coconut flakes
1 cup chopped pecans
Glaze
1/2 cup sugar
3/4 teaspoons baking soda
1/4 cup buttermilk
1/4 cup butter
1/2 teaspoon vanilla
Cream Cheese Frosting
1/2 cup cream cheese, room temperature
1/2 cup butter, softened
2 cups powdered sugar
1 teaspoon vanilla
Carrot Cupcakes with
Cream Cheese Frosting
1
Preheat oven to 350.
2
In a mixing bowl, whisk eggs and sugar until well
combined.
3
Add oil, buttermilk, and vanilla. Combine well.
4
Add flour, baking soda, cinnamon, and salt. Mix until
smooth.
5
Either grate the carrots, or put them in a food
processor and pulse until finely chopped.
6
Add grated carrot, pineapple, coconut, and pecans to
the bowl and mix. The mixture is a little ‘soupy’.
7
Line the cupcake pan with liners. Gently pour enough
batter into each liner to fill each 3/4 full.
8
Bake for 20-25 minutes or until a toothpick inserted in
the center comes out clean.
9
While the cupcakes are baking prepare the glaze and
the frosting.
10 Glaze: Heat sugar, baking soda, buttermilk, and
butter in a saucepan over medium heat until it is
smooth and a little ‘frothy’ – about 5 minutes. Remove
from heat and stir in vanilla. Reserve for later.
11 Icing: With an electric mixer, cream butter and cream
cheese. Add powdered sugar 1 cup at a time. Add
vanilla and beat until light and airy.
12 When the cupcakes are finished baking, remove them
from the oven. Leave them in the tin and pour 1T
glaze on top of each. Let cool completely and remove
from pan.
13 Spoon frosting into a resealable sandwich bag. Press
all the air out of the bag, seal, and then snip off about
1/2” off one of the bottom corners. Use bag to pipe
the frosting onto each cupcake. Refill the bag as
necessary.
GLUTEN FREE MODIFICATIONS: Use gluten free all purpose flour. NUTRITIONAL INFORMATION: Serving Size: 96g;
Calories 315; Fat 16; Sat Fat 6; Sodium 274; Carbs 41; Fiber 1; Sugars 32; Protein 2.