The WMP: Week 1

I plan your meals and make your shopping list so you don't have to

Hummus Crusted Chicken
35 min

https://www.gimmesomeoven.com/hummus-crusted-chicken/

Ingredients

• 4 boneless skinless chicken breasts

• S&p

• 1 zucchini, chopped

• 1 yellow squash, chopped

• 1 medium onion, chopped

• 1 c hummus, homemade or storebought

• 1 Tbsp. olive oil

• 2 lemons

• 1 tsp. smoked paprika

Instructions

1. Preheat oven to 450° degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

2. Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.

3. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables if desired.

4. **If using two pans, use one for the chicken and one for the vegetables.**

5. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

**Serve with white rice, cauliflower rice (buy steam bags!), with mashed/baked potatoes, or sourdough bread

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Cuban Ropa Vieja
4 hours

https://www.allrecipes.com/recipe/79301/cuban-ropa-vieja/

Ingredients

• 1 tbsp vegetable oil

• 2 lb beef flank steak

• 1 c beef broth

• 1 (8 oz) can tomato sauce

• 1 (6 oz) can tomato paste

• 1 green bell pepper, seeded and sliced into strips

• 1 small onion, sliced

• 2 cloves garlic, chopped

• 1 tsp ground cumin

• 1 tsp chopped fresh cilantro

• 1 tbsp olive oil

• 1 tbsp white vinegar

Instructions

1. Heat vegetable oil in a large skillet over medium-high heat. Add flank steak and cook until browned, about 4 minutes per side.

2. Transfer meat to a slow cooker; pour in beef broth and tomato sauce. Add tomato paste, bell pepper, onion, garlic, cumin, cilantro, olive oil, and vinegar; stir until well blended.

3. Cover and cook on Low for up to 10 hours, or on High for 4 hours.

4. Shred steak in the slow cooker with two forks.

**can be modified for dutch oven or instant pot- (see: https://www.skinnytaste.com/ropa-vieja/) **

Serve with white rice and black beans. Makes great quesadillas, tacos and nachos for leftovers

Goes well with mashed or fried plantains!

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Salmon with Avocado and Quinoa
20 min

https://rasamalaysia.com/honey-lime-salmon/

Ingredients

• ·2 lb (500g) salmon

• S&P to desired amount

• 6 tbsp honey

• 2 tbsp soy sauce

• 2 tbsp lime juice

• 2 tbsp olive oil

• lime wedges

• vegetable of choice

• quinoa or rice

Instructions

1. Preheat the oven to 375°F (190°C).

2. Season the salmon with salt and black pepper. In a bowl, mix together the honey, soy sauce, and lime juice, stirring to combine well.

3. Heat a skillet with the olive oil. When it’s hot, add the salmon and cook for a couple of minutes. Pour the honey mixture into the skillet, spooning the honey lime sauce over the salmon.

4. Finish by roasting the salmon in the oven for 10 minutes, or until the fish is cooked through. Remove from the oven, and serve immediately.

Serve with quinoa and your favorite vegetable: green beans, broccoli, avocado slices, edamame or greens.

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Thai Basil Beef
15 min

https://themodernproper.com/thai-basil-beef

Ingredients

• 2 tbsp olive oil or vegetable oil

• 1 lb ground beef 90/10

• 1 bell pepper, thinly sliced

• 1 sweet onion, thinly sliced

• 6 garlic cloves, minced

• 1 c loosely packed fresh basil leaves, divided

• fresh cilantro, optional (can replace entirely with cilantro if you can’t find basil!)

Thai Basil Beef Sauce

• 1 tbsp chili paste (sriracha is fine)

• 2 tbsp soy sauce, or tamari for gluten free alternative

• 1 tbsp fish sauce

• 1 tbsp brown sugar

• 2 tbsp fresh lime juice

Instructions

1. In a small bowl combine chili paste, soy sauce, fish sauce, brown sugar and lime juice until incorporated, set aside.

2. Heat oil in a large skillet set over medium high heat. Add the ground beef and cook until browned, breaking it up with a spoon and stirring often, about 6 minutes.

3. Add the bell pepper, onion and garlic to the beef and cook until vegetables start to soften, about 5 minutes.

4. Pour the sauce mixture along with the fresh basil (reserving a fresh few leaves for the top) and continue cooking until basil starts to wilt.

5. Serve over rice topped with fresh basil and fresh cilantro. Enjoy!

Note: If using low sodium soy sauce, add ½ tsp salt to ground beef.

If you can’t find thai basil, cilantro in it’s place is still just as good with this!

Serve with your favorite Asian noodles or rice

Our rec: https://www.lotusfoods.com/collections/rice-ramen-noodles?srsltid=AfmBOorRm1EUFByzZTmrviH7OilubqfgnTtfMcoxYHtSVPHtxjzfYRWM

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Flatbread Pizzas
20 min

https://www.modus-energy.com/healthy-pizza/

Ingredients

• 120 g All-purpose Flour

• 150 g Plain Greek Yogurt

• 1/2 tsp Baking Powder

• Olive Oil Cooking Spray

• 1 tbsp Italian Seasoning (optional)

• 3/4 cup Marinara Sauce

• sliced Chicken Sausage

• 1/2 Red Bell Pepper, roasted and chopped

• 75 g Mozzarella Cheese

• Greens for side salad

Instructions

For the Crust:

1. Preheat oven to 500° F and line a baking sheet with parchment paper.

2. In an large bowl, whisk together flour and baking powder. (Omit baking powder if using self-rising flour).

3. Add Greek yogurt and thoroughly combine until you have a uniform dough, then form dough into a ball and place on a piece of parchment paper laid out on a flat surface.

4. Using a rolling pin , roll out dough into an even large rectangle just larger than a standard sheet of paper – about 9 x 11″. If dough is sticky, sprinkle with a bit of flour.

5. Evenly spray top surface of dough with olive oil spray, then flip dough over and repeat on the other side.

6. Transfer dough to the parchment lined baking sheet and bake for 10 minutes or until it has turned golden brown. Every 2-3 minutes, open the oven and check for air pockets., If they become large, pop them with a fork.

7. Remove crust from oven and allow to cool for several minutes before making the pizzas.

For the Pizzas:

1. Cut 1/2 of a red pepper into strips. Spray a large skillet with olive oil and turn heat to high. Add pepper to the pan cook until fragrant and lightly seared. Remove from heat.

2. Chop up chicken sausage into bite sized pieces.

3. Place crust on a baking sheet lined with parchment paper. Spread 3/4 cup of marinara over the crust plus extra seasonings if you want them. Place the peppers and sausage on the crust, then sprinkle on 75 g mozzarella cheese.

4. Bake at 350° F for 6-7 minutes, until cheese is melted. Add 2 minutes to bake time if you prefer crispier crust.

5. Remove pizza from oven and and place on cutting board and cut into 8 slices.

6. Optional recommended seasonings include garlic salt, oregano, Italian seasoning, red chili flakes

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Prepped Ahead breakfasts for the week:

Yogurt Parfaits
10 min

Ingredients:

• 3 c plain Greek yogurt (or your preferred yogurt)

• 1 tbsp honey or maple syrup (optional)

• 1 c granola

• 1 c mixed berries (strawberries, blueberries, raspberries) (use frozen if not in season)

• 1 tbsp chia seeds (optional)

• 1 tbsp nut butter (optional, for extra protein)

Instructions:

1. In small containers or jars, layer yogurt, honey (if using), granola, and berries.

2. Repeat layers until containers are filled.

3. Sprinkle with chia seeds and a spoonful of nut butter, if desired.

4. Store in the fridge for up to 5 days.

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SHOPPING LIST

Produce:

• 1 zucchini (Chicken)

• 1 yellow squash (Chicken)

• 1 green bell pepper (Ropa Vieja)

• 2 red bell pepper (1-Thai Basil Beef) (1-Pizzas)

• 3 onions (Ropa Vieja, Thai Basil beef and Chicken)

• 8 cloves garlic (Ropa Vieja, Thai Basil beef)

• basil (Thai Basil Beef and optional: Pizzas)

• cilantro (optional: if you can’t find thai basil, Ropa Vieja)

• 1 lemon (Chicken)

• 1 lime (Salmon)

• 2 Avocados (Salmon)

• Bag of Arugula (or mixed greens) (optional: Pizzas)

• 1-2 head Broccoli (optional: with Pizzas and as side with Salmon)

Dairy:

• 1 c mozzarella cheese (Pizzas)

• 2 Greek Yogurt tubs (yogurt parfaits) (pizzas)

Protein:

• 4 boneless, skinless chicken breasts (Chicken)

• 2 lbs beef flank steak (Ropa Vieja)

• 2 lb (500g) salmon (Salmon)

• 1 lb ground beef 90/10 (Thai Basil Beef)

• Italian chicken sausages (Pizzas)

Canned Goods:

• 1 (8 oz) can tomato sauce ( Ropa Vieja)

• 1 (6 oz) can tomato paste ( Ropa Vieja)

• 1 can black beans (Ropa Vieja)

Grains:

• White rice (Chicken, Ropa Vieja, Thai Basil Beef)

• Quinoa (Salmon)

• Flatbreads (if not making homemade) (Pizzas)

• Ramen noodles (I use: Lotus Foods Millet & Brown Rice Ramen) (Thai Basil beef-if not serving with rice or quinoa)

• Granola (yogurt parfaits)

Condiments and Spices

• 1 tsp smoked paprika (Chicken)

• Ground cumin (Ropa Vieja)

• 1 tbsp chili paste (sriracha is fine—you can also omit) (Thai Basil Beef)

• Soy sauce (Thai Basil Beef and Salmon)

• Fish sauce (Thai Basil Beef)

• Brown sugar (Thai Basil Beef)

• Dried oregano (optional: Pizzas)

• Red pepper flakes (optional: Pizzas)

• 1 tbsp white vinegar (Ropa Vieja)

• 11 tbsp honey (6 -Salmon, 5-yogurt parfaits)

• 1 c Beef broth (Ropa Vieja)

• Pizza sauce (Pizzas)

• Your fave nut or seed butter (yogurt parfaits)

• 1 c hummus (Chicken)

• baking powder (pizzas)

• 1 c flour of choice (pizzas)

Frozen:

• Mixed berries (yogurt parfaits)