Week 4

Santa Fe Skillet, Chicken Meatballs, Egg Roll in a Bowl, Sheet pan Chicken and Potatoes, Garlicky Pork Chops

Beef Egg Roll in a Bowl

15 min

https://www.the-girl-who-ate-everything.com/keto-egg-roll-in-a-bowl/

Ingredients

• 1 lb ground beef

• 1 tsp minced garlic

• 14 ounces shredded cabbage or coleslaw mix

• 1/4 c low-sodium soy sauce, or liquid aminos (see note)

• 1 tsp ground ginger or fresh—I prefer fresh!

• 2 tsp sriracha (optional)

• 1 whole egg

• 1 tbsp sesame oil

• 2 tbsp sliced green onions

• Rice or quinoa

Instructions

1. In a large skillet, brown the pork or beef until no longer pink. Add the garlic and saute for 30 seconds. Add the cabbage/coleslaw, soy sauce, ginger, and saute until desired tenderness. You can add a little water if you need more liquid to saute the coleslaw down.

2. Make a well in the center of the skillet and add the egg. Scramble until done over low heat.

3. Stir in sriracha. Drizzle with sesame oil and sprinkle with green onions. Add additional soy sauce and sriracha if desired.

4. Serve over quinoa or rice

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Sheet Pan Herby Lemon Garlic Chicken and Potatoes

55 min

https://www.ambitiouskitchen.com/sheet-pan-lemon-chicken/

Ingredients

For the marinade:

• ⅓ c extra virgin olive oil

• 1 lemon, zested

• 2 lemons, juiced (about ½ c fresh lemon juice)

• 6 garlic cloves, minced

• 1 tsp dijon mustard

• 1 ½ tsp dried oregano

• 1 tsp paprika

• 2 tsp kosher salt

• freshly ground black pepper

For the potatoes:

• 1 lb fingerling potatoes, halved vertically (cubed Yukon Gold potatoes will also work)

• 1 lemon, cut into ¼-inch slices

• 1 yellow onion, cut into large chunks

For the chicken:

• 1 ½ lbs boneless skinless chicken thighs

To serve with/garnish:

• 4 oz. feta cheese, crumbled*

• arugula

Instructions

1. Preheat the oven to 425 degrees F.

2. In a large bowl, whisk together the ingredients of the marinade until well combined: olive oil, lemon zest, lemon juice, garlic, Dijon mustard, oregano, paprika, salt and pepper. (reserve 2/3 for chicken, 1/3 for potatoes and onions)

3. Add the potatoes, lemon slices, and onions to a large sheet pan. Pour 1/3 c of the marinade over the potatoes, lemon slices and onions and toss with your hands to coat, then spread out the potatoes, onions and lemon slices evenly on the sheet pan. If using fingerling potatoes, place them flesh side down to encourage browning. Roast in the oven for 25 minutes.

4. After putting the potatoes in the oven, marinate the chicken: add the chicken to the remaining marinade in the large bowl and use tongs to coat the chicken in the marinade. Set aside.

5. After 25 minutes, remove the sheet pan from the oven and use a spatula to flip the potatoes. Allow excess marinade to drip off chicken (discard remaining marinade in the bowl) then nestle the chicken thighs onto the pan in between potatoes whenever you can fit them. Return the baking sheet to the oven and bake for 15 to 20 more minutes until the chicken is fully cooked and potatoes are tender. The lemons will caramelize and the chicken will be nice and golden brown and juicy with flavor.

6. Garnish with crumbled feta and serve with greens or your fave steamed green veggie

Optional Whipped Feta sauce (also so so good to dip crackers in!)

(not included in shopping list)

Ingredients

• 4 oz feta

• 4 oz cream cheese

• 2 tbsp mayo

• 1 tbsp lemon juice

• 2 tbsp red wine vinegar

• 1 tbsp honey (more to taste)

• fresh cracked pepper

Instructions

Blend together in food processor or blender until smooth

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One Pan Chicken Meatballs with Orzo

45 min

https://www.thereciperebel.com/one-pan-chicken-meatballs-with-orzo/#wprm-recipe-container-38291

Ingredients

Chicken Meatballs

• 1 lb ground chicken (454 grams)

• ½ c dry breadcrumbs (55 grams)

• ½ c Parmesan cheese (35 grams)

• ¼ c milk

• 1 egg

• ¼ c fresh parsley (finely chopped) optional

• 1 tsp Italian seasoning

• 1 tsp salt

• 1 tsp minced garlic

• ½ tsp onion powder

• ¼ tsp black pepper

Garlic Parmesan Orzo

• 2 cloves garlic (finely minced)

• 3 c low sodium chicken broth

• 1½ c dry orzo pasta (about 278 grams)

• ⅔ c cream —can use coconut milk instead (heavy cream will give a richer flavor, light cream will be a bit thinner)

• ¼ c shredded Parmesan cheese

• ½ tsp salt

• ¼ tsp black pepper

• Frozen chopped spinach

Instructions

Chicken Meatballs

1. In a large mixing bowl, combine chicken, bread crumbs, cheese, milk, egg, parsley, Italian seasoning, salt, garlic, onion powder, and pepper. Mix well but don’t overmix; make sure there are no clumps of bread crumbs in the mixture. Let sit for 10-20 minutes for the bread crumbs to absorb excess moisture.

2. Roll into 1-1¼” balls.

3. Heat a large skillet over medium-high heat. Add 2 tbs of oil and sear the meatballs on all sides until golden brown.

4. Remove to a plate and cover with foil to keep warm.

Garlic Parmesan Orzo

1. Add the garlic to the skillet and cook for 1 minute.

2. Add the broth and scrape the bottom of the pan with a wooden spoon to deglaze. Bring it to a low boil.

3. Add the orzo, cream, parmesan, salt, and pepper, and stir. Place the meatballs on top, cover, and simmer over medium-low heat for 10 minutes until the orzo is al dente. It might look liquidy at first, but it will thicken quickly!

4. Add bag of spinach at end while still hot to wilt properly.

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Ground Turkey Santa Fe Skillet

25 min

https://www.skinnytaste.com/ground-turkey-skillet-with-zucchini-corn-black-beans-and-tomato/

Ingredients

• 14 oz. from 2 medium or 1 large zucchini, quartered and sliced 3/4 inch

• 1 lb 93% lean ground turkey

• 1/4 c chopped onion

• 1 tbs tomato paste

• 3/4 c low sodium canned black beans, rinsed and drained

• 3/4 c corn kernels, frozen is fine

• 1 large diced tomato

• 1 jalapeño, diced (optional)

• 1 cloves garlic, minced

• 2 tbsp chopped cilantro, plus more for garnish

• 1 1/4 tsp cumin

• 1 1/4 tsp kosher salt

• 1/4 c water

• lime wedges, optional

  

Instructions

1. Spray a large skillet over high heat with oil and brown the turkey, season with 1 tsp salt and 1 tsp cumin.

2. Cook breaking the meat up until the turkey is cooked through, about 5 minutes.

3. Push the meat to the side, add the onion and tomato paste and cook 1 minute.

4. Add the black beans, corn, tomato, jalapeño pepper, garlic, cilantro and stir with 1/4 c water.

5. Add the zucchini remaining 1/4 tsp salt and cumin.

6. Mix and cover, cook low 4 to 5 minutes or until the zucchini is tender crisp.

7. Serve with lime wedges and more cilantro if desired.

8. Serve with tortilla chips or rice

Notes

• This is so versatile—I have added lentils and sweet potatoes to it before to make it more complete and it never disappoints!

• I like to drizzle a southwest style ranch over this. If you don’t have one, mix ranch with sriracha or your fave hot sauce. Could also do a greek yogurt based crema with it!

• To make more filling, this can be served over a baked potato with cheese on top as well!

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Garlic Butter Pork Chops

15 min

https://theforkedspoon.com/pork-chop-recipe/

Ingredients

• 4 bone-in pork chops

• coarse salt – to season

• freshly ground black pepper – to season

• 1 tbsp olive oil

• 3 tbsp butter – divided

• 2 sprigs fresh thyme – (plus 1 tbsp fresh chopped thyme, stems removed)

• 6 cloves garlic – minced

Instructions

1. Season – Generously season both sides of pork chops with salt and pepper.

2. Cook – Heat the olive oil in a large skillet over medium-high heat. Once the pan is hot, and the chops, 2 tbs butter, and 2-3 sprigs of fresh thyme to the skillet. Cook the pork chops for 3-4 minutes on each side, or until the outside is golden and the internal temperature reads 145°F (or a little below) with a digital meat thermometer.

3. Add the remaining butter, garlic, and thyme – Add the remaining butter, minced garlic, and chopped thyme to the skillet. Use a spoon to drizzle the garlic butter sauce over the pork chops before flipping the pork chops over and spooning the garlic butter over the pork chops on the other side. Repeat for 1-2 minutes.

4. Serve – Immediately remove pork chops from the skillet and serve with all your favorite sides. Enjoy!

Roasted Potatoes and Broccoli

55 min

https://www.marcellinaincucina.com/roasted-potatoes-and-broccoli/

Ingredients

• 19 ½ oz. (1 lb 3 ½ oz/550 grams) red skin potatoes

• ¼ c extra virgin olive oil divided

• 1½ tsp salt divided

• ¼ tsp black pepper

• 19 ½ oz. (1 lb 3 ½ oz/550 grams) broccoli

• 4 garlic cloves peeled and sliced

• ⅓ c grated parmesan cheese

• 2 tsp lemon zest

Instructions

1. Preheat oven to 400ºF/200ºC. Line a large baking sheet (sheet pan) with non-stick paper.

2. Cut potatoes into bite size pieces.

3. In a bowl, toss potatoes in half of the oil and season with 1 tsp salt and ¼ tsp pepper then spread onto the baking sheet. Roast for 25 minutes. Stir halfway through.

4. In the meantime, cut the broccoli into florets. Toss the broccoli florets with remaining extra virgin olive oil, sliced garlic and season with ½ tsp salt.

5. Once the potatoes have roasted for 25 minutes remove from the oven.

6. Scatter prepared broccoli and garlic over the potatoes and toss together to combine. Spread the vegetables out evenly and return to the oven to roast for 25-30 minutes stirring after about 15 minutes. The potatoes should be golden, crispy and tender and broccoli slightly charred on the outside tender inside.

7. Remove from the oven and immediately toss with parmesan cheese and lemon zest. Serve while warm

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SHOPPING LIST

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Produce

• 5 lemons, (4-Chicken+Potatoes) (1-potato and broc)

• 1 lime (Turkey skillet)

• 1 lb fingerling or yukon potatoes (Chicken+Potatoes)

• red skin potatoes (potato and broc)

• 2 yellow onions (1-Chicken+Potatoes) (1-turkey skillet)

• 2 garlic bulbs (3-orzo+MBs) (1-turkey skillet) (6-Chicken+Potatoes) (4-potato and broc) (6-garlic herb pork) (1-ERIB)

• 1 tsp ginger (ERIB)

• Arugula or other mixed greens (Chicken+Potatoes)

• 14 oz. shredded cabbage or coleslaw mix (ERIB)

• cilantro (turkey skillet)

• 2 sprigs fresh thyme and or rosemary (garlic herb pork)

• 2 tbsp sliced green onions (ERIB)

• ¼ c fresh parsley (orzo+MBs)

• 2 med or 1 lg zucchini (turkey skillet)

• 1 large tomato-or 1 can diced tomatoes (turkey skillet)

• 1 jalapeño (optional) (turkey skillet)

• 2 crowns broccoli (potato and broc)

Protein

• 1 ½ lbs boneless skinless chicken thighs (Chicken+Potatoes)

• 1 lb ground chicken (orzo+MBs)

• 1 lb 93% lean ground turkey (turkey skillet)

• 4 bone-in pork chops (garlic herb pork)

• 1 lb ground beef (ERIB)

Dairy

• 4 oz. feta cheese (Chicken+Potatoes)

• ⅔ c cream (can sub coconut milk) (orzo+MBs)

• 1 c Parmesan cheese (1/2c-orzo+MBs) (1/3c-potato and broc)

• ¼ c milk (orzo+MBs)

• 2 egg (1-orzo+MBs) (1-ERIB)

• 3 tbsp butter (garlic herb pork)

Condiments and Spices

• dijon mustard (Chicken+Potatoes)

• 3 c chicken broth (orzo+MBs)

• 1 tbsp tomato paste(turkey skillet)

• cumin (turkey skillet)

• paprika (Chicken+Potatoes)

• onion powder (orzo+MBs)

• dried oregano (Chicken+Potatoes)

• Italian seasoning (orzo+MBs)

• 1/4 c low-sodium soy sauce, or liquid aminos (ERIB)

• 2 tsp sriracha (optional) (ERIB)

• 1 tbsp sesame oil (ERIB)

Canned Goods

• 3/4 c low sodium canned black beans (turkey skillet)

Frozens

• 3/4 c corn kernels(turkey skillet) (can also use canned)

• 1 bag frozen chopped spinach (orzo+MBs)

Misc.

• ½ c dry breadcrumbs (orzo+MBs)

• 3-4 c rice (if serving with Turkey skillet) (1-2 c: ERIB)

• 1½ c dry orzo pasta (orzo+MBs)