Week 6

Cilantro Lime Steak Bowls, Teriyaki Chicken, Mini Meatloaves, Hidden Veggie Pasta, One-pot Sausage, Cabbage, Potatoes + Carrots

Mini Meatloaves and Mashed Potatoes

35 min

https://tastesbetterfromscratch.com/light-mini-bbq-meatloaf/#wprm-recipe-container-20086

Ingredients

• 1 1/2 lb ground beef, ,or ground turkey (680 grams)

• 2/3 c panko bread crumbs, , or regular breadcrumbs (100 grams)

• 1/2 c onion, chopped, (70 grams)

• 1 tbsp barbecue sauce

• 1 tbsp mustard

• 1/2 tsp garlic powder

• 1 1/2 tsp chili powder

• S & P (1/2 tsp ea.)

• 1 egg, lightly beaten

• Vegetable of choice

Meatloaf sauce:

• 1/3 c light brown sugar, (73 grams)

• 1/2 c ketchup, (120 grams)

• 2 tsp dijon mustard

• 1/4 tsp ground nutmeg

Instructions

1. Preheat oven to 350 degrees F.

2. Mix Meatloaf Sauce ingredients: brown sugar, ketchup, dijon mustard and nutmeg.

3. Meatloaf Mixture: In a large mixing bowl (using your hands or a large spoon), combine ground beef, breadcrumbs, onion, 1 Tbsp barbecue sauce, mustard, chili powder, garlic powder, salt, pepper and egg.

4. Press into muffin tin, divide the mixture evenly among the 12 cups, pressing meat down to fill the cup.

5. Bake for 15 minutes. Remove from oven and use a paper towel to soak up any grease on the meatloaf. Generously spoon meatloaf sauce over each mini meat loaf. Return to oven for an additional 10-15 minutes or until the meat is cooked through.

6. Serve with mashed potatoes and vegetable of choice

Mashed Potatoes

35 min

https://www.spendwithpennies.com/how-to-make-mashed-potatoes/#wprm-recipe-container-122497

Ingredients

• 2 lbs potatoes

• 1 large or 2 small cloves garlic (optional)

• 2 tbsp butter

• ½ c milk

• S & P to taste

Instructions

1. Peel and quarter potatoes, place in a pot of cold salted water.

2. Add cloves of garlic (if using) & bring to a boil, cook uncovered 15 minutes or until fork-tender. Drain well.

3. Heat milk on the stove top (or in the microwave) until warm.

4. Add butter to the potatoes and begin mashing. Pour in heated milk a little at a time while using a potato masher to reach desired consistency.

5. Season with salt and pepper. Serve hot.

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Chicken Teriyaki

20 min

Ingredients

• 1 lb boneless skinless chicken thighs

• S&P

• 1 tbsp avocado oil

• ¼ c soy sauce

• 3 Tbsp brown sugar

• 1 clove garlic (minced)

• 1 tsp fresh grated ginger

• 1 Tbsp water

• 1 tbsp cornstarch+ 3 tbsp water

• Rice (cooked to package directions)

• Steamed veggie of choice (I like carrots and or broccoli with this meal)

Instructions

1. Prepare sauce by adding together soy sauce, brown sugar, garlic, ginger and water

2. Pat dry chicken, season well with salt and pepper

3. Heat oil in pan until hot, add chicken, cooking on each side until 165 F internal

4. Remove from pan and set aside to rest

5. Meanwhile, in a small saucepan add sauce ingredients and heat to a simmer (until minced garlic is not raw), then on low heat add the cornstarch slurry and stir until sauce thickens

6. Cut rested chicken thighs into bite size strips, toss in sauce to coat evenly and serve over rice with a prepared steamed veggie of choice

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Easy Homemade “Hamburger Helper”

(Hidden Veggie Option)

30 min

https://whatgreatgrandmaate.com/homemade-hamburger-helper/

Ingredients:

• 1 tbsp olive oil

• 1 medium onion, chopped

• 1 lb. lean ground beef

  • 1 tsp salt

  • 1 tsp chili powder

  • 1 tsp paprika

  • 1 tsp garlic powder

  • 1/2 tsp ground black pepper

• 2 tbsp tomato paste

• optional: 1 carrot, grated

• optional: 1 zucchini, grated

• 3 cups bone broth, -OR- beef broth

• 8 oz short pasta, I used gluten free

• 2 cups cheddar cheese, freshly grated

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium high heat.

2. Add the 1 medium chopped onion, 1 lb. ground beef, 1 tsp salt, 1 tsp chili powder, 1 tsp paprika, 1 tsp garlic powder, and ½ tsp ground black pepper. Cook stirring breaking up the meat, until mostly browned – about 7-9 minutes.

3. Add 2 tbsp tomato paste, 1 grated carrot, and 1 grated zucchini, and stir for 1 minute.

4. Add the 3 c broth, then bring a boil. Add the 8 oz pasta and reduce the heat to gentle boil, then cook uncovered for about 9-10 minutes until the pasta is soft. Stir occasionally. If the liquid evaporates too quickly, you can add a bit more broth or water.

5. Lower the heat and stir in the 2 c cheese. Cook a few more minutes until creamy.

6. Taste to add more salt or pepper, if needed. Enjoy warm.

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One Pan Cabbage Potatoes + Sausage

50 min

https://www.chelseasmessyapron.com/sausage-potatoes-cabbage/

Ingredients

• 1 lb. baby gold potatoes halved

• 1/2 large yellow onion thinly sliced

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1 tsp garlic powder

  • 1 tsp paprika

  • 1/2 tsp onion powder

  • 1/2 tsp dried thyme

  • S & P (1/2 tsp ea.)

• 1-3/4 c baby carrots or carrots cut in to bite size pieces

• 3 tbs olive oil divided

• 1 (10 oz) package shredded green cabbage (or bag of angel hair “coleslaw”)

• 1 (13 oz) package skinless smoked sausage cut into coins

Dijonnaise

• 1/4 c dijon -or- whole-grain mustard

• 3 tbs mayo

• 1 tbs fresh lemon juice

• 1 tsp honey

Instructions

1. Preheat oven to 400°F. Set out a 15×21-inch sheet pan. Make sure your sheet pan is large; if the ingredients are too crammed, timing will be a lot longer, and the texture and flavor will be affected.

2. Halve or quarter the baby potatoes to get 1-inch pieces. Thinly slice half of a large yellow onion. In a small mixing bowl, stir together dried basil, dried oregano, garlic powder, paprika, onion powder, dried thyme, salt, and pepper to make a spice mix.

3. Add potatoes, onion, and carrots to the sheet pan. Pour 2 tablespoons oil and half the seasoning mix on top. Toss well to coat, then space out and bake in the fully heated oven for 20 mins.

4. After the first bake, remove the tray from the oven. Stir the veggies and push them to one side of the pan. On the empty side, add the sausage coins, cabbage, remaining seasoning mix, and the last tablespoon of olive oil. Mix well, then combine everything on the sheet pan, spreading the ingredients evenly. Avoid overlapping, as this can increase baking time and hinder browning and caramelization.

5. Return the pan to the oven and bake for an additional 10–20 minutes, or until the veggies are roasted to your liking. For a crispier finish, broil for 1 minute, keeping a close eye to prevent burning. Once finished, remove from the oven and sprinkle with freshly grated Parmesan and garnish with fresh parsley.

6. In a small bowl, combine all sauce ingredients with a pinch of salt and pepper. Mix well. Keep the sauce refrigerated until ready to serve. Drizzle the sauce over the dish upon serving and enjoy immediately!

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Cilantro Lime Steak Bowls

https://charlotteshares.blog/2022/05/05/cilantro-lime-steak-bowls/#recipe

Ingredients

• 2 lb flank or skirt steak

• 1/2 c avocado or olive oil

• Zest of 1 lime

• Juice of 2 limes

• 4 cloves fresh garlic, minced or finely chopped

• 1/2 c chopped cilantro

• 2 tsp salt

• 1/2 tsp freshly ground black pepper

• 4 c cooked rice or riced cauliflower

• 2 avocados, sliced

• 1 can (15 oz) black beans, heated

• 1 can (15 oz) corn, heated

• 1 c shredded cheddar cheese

• 1/2 red onion, diced (optional)

For the lime crema:

• 1 c sour cream or plain Greek yogurt

• 2 tsp Tajin seasoning or combo of chili powder, cayenne, garlic powder, salt

• Juice of 1 lime

Instructions

1. Place flank steak in a shallow dish or zip top bag. In a small bowl, add oil, lime zest, lime juice, garlic, cilantro, salt and pepper. Whisk to combine then pour over steak. Make sure both sides of steak are coated. Cover (or seal) and place in refrigerator to marinate for 30 minutes to 3 hours.

2. Heat grill to medium-high then place steak on. Grill for 10 minutes then flip. Grill for 10 minutes more or until steak reaches desired internal temperature. Place steak on a plate or cutting board then allow to rest for 5-10 minutes. Slice into thin strips against the grain or into cubes.

3. To individual bowls, add rice, steak, avocado, black beans, corn, cheese and onion. Drizzle with lime crema.

Notes

To add even more flavor use cilantro lime rice.

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Shopping List

Produce

• 2-3 onions (1/2c-ML)(1-HH)(1/2-Saus+Cabb)

• 1/2 red onion, diced (optional) (Steak Bowls)

• 3 lb bag of potatoes (2 lb-Mashed Pot.)(1 lb-Saus+Cabb)

• 7 garlic cloves (1 clove-Teriyaki)(4 cloves-Steak Bowls)(1-2—optional-Mashed Pot.)

• 1 tsp fresh ginger (Teriyaki)

• 1/2 c cilantro (Steak Bowls)

• 2 avocados (Steak Bowls)

• bag of whole carrots (1-HH)(1.75 c-Saus+Cabb)

• 1 zucchini (HH)

• (10 oz) shredded green cabbage (or bag of angel hair “coleslaw”) (Saus+Cabb)

• 1 lemon (Saus+Cabb)

• 3 juicy limes (Steak Bowls)

• 2 Vegetable sides of choice (ML)(Teriyaki)—or, go easy on yourself—get frozen steamable bags!

Protein

• Ground Beef or Ground Turkey (1.5 lb-ML)( 1lb-HH)

• 2 lb Flank or Skirt Steak (Steak Bowls)

• 1 lb boneless skinless Chicken Thighs (Teriyaki)

• 1 (13 oz) package skinless Smoked Sausage (Saus+Cabb)

Dairy Section

• 1 egg (ML)

• cheddar cheese (2c-HH) (1c-Steak Bowls)

• 2 tbsp butter (Mashed Pot.)

• ½ c milk (Mashed Pot.)

• 1 c sour cream or plain Greek yogurt (Steak Bowls)

Condiments and Spices

• garlic powder (1/2 tsp-ML)(1 tsp-HH)(1 tsp-Saus+Cabb)

• chili powder (1.5 tsp-ML)(1 tsp-HH)

• 1 tsp dried basil (Saus+Cabb)

• 1 tsp dried oregano (Saus+Cabb)

• 1/2 tsp onion powder (Saus+Cabb)

• 1/2 tsp dried thyme (Saus+Cabb)

• 2 tsp Tajin seasoning or combo of chili powder, cayenne, garlic powder, salt (Steak Bowls)

• paprika (1 tsp-HH)(1 tsp-Saus+Cabb)

• 1/4 tsp ground nutmeg (ML)

• light brown sugar (1/3c-ML) (3 tbsp-Teriyaki)

• 1/2 c ketchup (ML)

• dijon mustard (2 tsp-ML)(1/4c-Saus+Cabb)

• 2 tbsp tomato paste (HH)

• 1 tsp honey (Saus+Cabb)

• 3 tbs mayo (Saus+Cabb)

• 1 tbsp barbecue sauce (ML)

• 1 tbsp mustard (ML)

• ¼ c soy sauce (Teriyaki)

• 1/2 c avocado or olive oil (Steak Bowls)

• 3 cups bone broth, -OR- beef broth (HH)

Canned Goods

• 1 can (15 oz) black beans (Steak Bowls)

• 1 can (15 oz) corn (Steak Bowls)

Misc.

• 2/3 c breadcrumbs (ML)

• 1 tbsp cornstarch (Teriyaki)

• 8 oz short pasta (HH)

• Rice (2 c-Teriyaki) (4 c-Steak Bowls—can opt for cauli rice instead)