Week 7

Creamy Chicken Chili, Lentil Skillet, Bibimbap, Baked Feta, Chicken, & Quinoa with Veggies, Thai Chicken Lettuce Wraps

Bibimbap

55 min

adapted from: https://mykoreankitchen.com/bibimbap-korean-mixed-rice-with-meat-and-assorted-vegetables/#recipe

Ingredients

Meat and meat sauce

• 450 g/1 lb ground beef (3.5 ounces)

• 2 Tbsp soy sauce

• 2 Tbsp sesame oil

• 2 tsp brown sugar

• 1/2 tsp minced garlic

Fixins

• 1 bag spinach

• 1-2 zucchini julienned

• 2-3 big handfuls shredded carrots

• 3 c steamed rice (3 to 4 serving portions )

• 3 eggs (3 or 4 depending on the serving portion)

• cooking oil (sesame for more flavor)

• toasted seasoned seaweed shredded in long thin cuts

Bibimbap sauce

• 2 Tbsp gochujang

• 1 Tbsp sesame oil

• 1 Tbsp sugar

• 1 Tbsp water

• 1 Tbsp toasted sesame seeds

• 1 tsp vinegar - I used apple cider vinegar

• 1 tsp minced garlic

Instructions

1. Cook rice to package instructions

2. Mix the beef mince with the meat sauce listed above. Marinate the meat for about 30 mins while you are working on other ingredients to enhance the flavor. Add some cooking oil into a skillet and cook the meat on medium high to high heat. It takes about 3 to 5 mins to thoroughly cook it.

3. Mix the bibimbap sauce ingredients in a bowl.

4. Cook spinach down to wilt—lightly salt and use a little sesame oil. Transfer to container

5. Cook down shredded carrots. Add some cooking oil and sea salt in a skillet and cook the carrots on medium high to high heat for 2 to 3 mins. Then transfer to a container

6. Slice the zucchini in to smaller sticks (nice and bite sized). Add some cooking oil and salt in a skillet and cook the on medium high to high heat until they are all cooked. (It takes 2 to 3 mins.)

7. Make fried eggs. (While sunny side up is common, you can make them per your preference.)

8. Put the rice into a bowl and add the meat, assorted vegetables, seasoned seaweed, bibimbap sauce, and the egg on top of the rice. Serve.

9. To eat, mix the ingredients in the bowl, and enjoy!

---

Baked Feta, Chicken, & Quinoa with Veggies

30 min

https://jenneatsgoood.com/baked-feta-chicken-quinoa-with-veggies/

Ingredients

• 1 c feta cheese (block is best but crumbled works)

• 2 tbsp olive oil

• 1 c cherry tomatoes

• 2 c chopped broccoli florets

• 1 +1/2 lbs boneless chicken breast

• 1 tsp salt

• 1/2 tsp black pepper

• 2 tsp garlic powder

• 1/2 c fresh basil leaves

• 1 c cooked quinoa

Directions

1. Preheat oven to 400 degrees.

2. In a large casserole dish, add the feta block, olive oil, cherry tomatoes, broccoli, and chicken, spacing the chicken evenly and placing the feta in the middle.

3. Cover everything with the salt, pepper, and garlic powder and toss to coat.

4. Bake for 30 minutes, or until chicken temp is 160 degrees. If you need to cook the quinoa, do so while this is baking. After removing from the oven, take out the chicken and slice or shred it.

5. Mix everything together well in the casserole dish without the chicken, then add in the basil and quinoa and stir again.

6. Add the chicken back in, top with some extra oil and basil if desired, and serve. The recipe makes 4 servings and stores well in the refrigerator for up to 4 days in an airtight container.

---

Southwest Lentils and Rice Skillet

35 min

https://www.budgetbytes.com/southwest-lentils-and-rice-skillet/

Ingredients

• 1 Tbsp olive oil

• 1 small red onion

• 3 cloves garlic

• 1.5 tsp cumin

• 1 tsp chili powder

• 1/2 tsp dried oregano

• 1 tsp salt, more to taste

• 1/4 tsp freshly cracked black pepper

• 1/2 c brown lentils, rinsed

• 1 15oz. can black beans, drained & rinsed

• 1 14.5oz. can fire roasted tomatoes

• 1 c frozen corn

• 2 c vegetable broth

• 3/4 c long grain white rice, rinsed

• 1/2 c shredded cheddar cheese

• 2 green onions, sliced

Directions

1. Dice the red onion and mince the garlic. Add olive oil and onion to a large deep skillet over medium heat and sauté until onions are translucent, approximately 2-3 minutes. Add minced garlic and sauté an additional 30 seconds or until garlic is fragrant.

2. Add the cumin, chili powder, adobo, oregano, salt, and pepper to the skillet, stir and toast spices for about 30 seconds.

3. Next add in the lentils, black beans, fire roasted tomatoes (with juices), corn, and vegetable broth. Stir everything to combine. Place a lid on the skillet, turn the heat up to medium-high, and allow the mixture to come to a full boil. Once boiling, immediately reduce the heat to medium-low and simmer for 5 minutes. This will allow the lentils to start cooking first before adding the rice.

4. After 5 minutes, remove the lid and add the rice. Stir briefly just to evenly distribute the rice, cover with a lid, bring the skillet back to a boil, then reduce the heat again and simmer for 20 minutes.

5. While the mixture is cooking, grate the cheddar cheese and slice the green onions.

6. After 20 minutes, remove the skillet from the heat and let it rest, with the lid on, for 5 minutes. After it has rested, remove the lid, fluff the rice and gently stir to redistribute the veggies.

7. Top the lentils and rice mixture with shredded cheese and sliced green onions. Serve with more of your favorite toppings and enjoy!

   ---

Thai Chicken Lettuce Wraps

15 min

https://www.apinchofhealthy.com/thai-chicken-lettuce-wraps/

Ingredients

• 1 tbsp sesame oil

• ¼ c onion diced, I used yellow. White onion works too.

• 2 cloves of garlic

• 1 tbsp fresh minced ginger or ginger paste

• 10 oz ground chicken

• ¼ c Tamari (low sodium) or soy sauce, coconut aminos

• 2 tbsp Thai sweet red chili sauce

• juice of 1 lime

• 1 teaspoon maple syrup or honey, agave

• ⅓ c cashews chopped – raw or roasted/salted

• ¼ c green onions chopped

• ¼ c cilantro fresh, chopped

• ¼-½ c carrots shredded

• Sesame seeds for topping

• 1 head butter lettuce – leaves removed rinsed and dried

Instructions

1. Make the garlic, ginger pan sauce. Heat up a pan to medium high heat and add the oil. Once the oil is hot, add in the onions. Toss and let cook for 2-3 minutes until the onions start to brown and turn translucent. Then add in the garlic and ginger

2. Toss that all together and let it cook for 2 minutes.

3. Cook the chicken. Add the ground chicken to the pan, tossing it in the pan sauce while breaking it up with a wooden spoon or spatula. Season the chicken with a little salt and pepper and let it cook until it starts to turn golden brown and there is no more pink, about 3-4 minutes.

4. Make the thai chili sauce. Meanwhile, add the soy sauce, chili sauce, lime juice, and honey to a small bowl and mix to combine.

5. Add the sauce to the chicken. Sprinkle the chopped cashews over the chicken in the pan and pour in the sauce. Toss that all together, reduce the heat to low and let that all cook for 2 more minutes. Remove the pan from the heat and let it cool for a few minutes, then stir in the carrots, chopped scallions and cilantro.

6. Assemble the lettuce wraps. To assemble the lettuce wraps, open one of the lettuce leaves and add a large spoonful of the chicken mixture into the wrap and top it with some of the pan sauce and sesame seeds. Continue until you have made all of the lettuce wraps.

   ---

Creamy Chicken Chili (Slow Cooker, Instant Pot -or- Stovetop)

Prep: 5 min (Slow cooker: 8 hrs) (Instant Pot: 40 min) (Stove top: 50 min)

https://www.thechunkychef.com/slow-cooker-creamy-white-chicken-chili/

Ingredients

• 1 lb boneless skinless chicken breasts trimmed of excess fat

• 1 yellow onion diced

• 2 cloves garlic minced

• 24 oz. chicken broth (low sodium)

• 2 15oz cans great Northern beans drained and rinsed

• 2 4oz cans diced green chiles (I do one hot, one mild)

• 1 15oz can whole kernel corn drained

• 1 tsp salt

• 1/2 tsp black pepper

• 1 tsp cumin

• 3/4 tsp oregano

• 1/2 tsp chili powder

• 1/4 tsp cayenne pepper

• small handful fresh cilantro chopped

• 4 oz reduced fat cream cheese softened

• 1/4 cup half & half

Instructions

1. Add chicken breasts to bottom of slow cooker, top with salt, pepper, cumin, oregano, chili powder, and cayenne pepper.

2. Top with diced onion, minced garlic, great Northern beans, green chiles, corn, chicken broth and cilantro. Stir.

3. Cover and cook on LOW for 8 hours or on HIGH for 3-4 hours.

4. Remove chicken to large mixing bowl, shred, then return to slow cooker.

5. Add cream cheese and half and half, stir, then cover and cook on HIGH for 15 minutes, or until chili is creamy and slightly thickened.

NOTE: If you want to ensure a smooth blend of the cream cheese, try adding the softened cream cheese to a small mixing bowl, then adding a few ladles of the chili from the slow cooker. Whisk until smooth, then stir that mixture into the slow cooker and proceed with adding the half and half and cooking on high for 15 minutes.

---

Breakfast for the week: Make Ahead Breakfast Tacos

https://www.bowlofdelicious.com/make-ahead-breakfast-tacos/#recipe

Ingredients

• 8 flour tortillas or corn – see notes

• 1/2 c refried beans or black beans

• 8 eggs scrambled

• 8 slices bacon cooked and chopped

• 1 c shredded Mexican-style cheese cheddar, jack, a mix, etc.

• Fixings for serving: sliced avocado cilantro, sour cream, salsa, jalapenos, hot sauce, etc.

Instructions

1. Place a tortilla on a piece of foil. Layer about 1 tablespoon of the beans, one scrambled egg, one slice of chopped bacon, and 2 tablespoons of shredded cheese in the tortilla (or whatever ingredients you’re using).

2. Roll up the taco and wrap in the foil like a burrito. Place on a baking sheet or in a casserole dish.

3. Keep in warm oven (no more than 200 degrees F) until you are ready to serve- at least 20 minutes and up to two hours.

4. Serve with fixings, such as salsa, avocado, guacamole, red onion, cilantro, or hot sauce.

Notes

• Corn tortillas may also be used (a great gluten-free option) – you will want to toast them or warm them up before using since they usually break apart if you use them right out of the package.

• Topping ideas – cooked potatoes, fried eggs, tofu scramble, peppers and onions, queso, sausage, ham, and really anything you want are great options for this!

• Vegan breakfast taco idea – use vegan refried beans, roasted potatoes, and a vegan cheese.

• Vegetarian breakfast taco ideas – a simple egg and cheese combo is great, and vegetarian refried beans are a great add on too.

• Make ahead and refrigerate – up to 3 days in advance. Any liquidy toppings (like salsa or raw tomatoes) may cause sogginess, so I always recommend adding those things after cooking. To warm in the oven, keep wrapped in foil and bake at 350 degrees for 15 minutes, then turn oven to warm if you aren’t ready to serve. You can also microwave individual refrigerated tacos after taking the foil off for about one minute (give or take).

• Make ahead and freeze – wrap in foil and keep in an airtight container or bag in the freezer. Cook wrapped in foil and bake from frozen in the oven at 350 degrees for 20 minutes, then turn oven to warm if you aren’t ready to serve. You can also microwave individual frozen tacos after taking the foil off for a couple of minutes (give or take – wrap in a damp paper towel for best results when microwaving from frozen).

  ---

Shopping List

Produce

• Cherry tomatoes (Chicken, Quinoa w Veggies)

• Broccoli florets (Chicken, Quinoa w Veggies)

• Fresh basil leaves (Chicken, Quinoa w Veggies)

• Red onion (Lentil Skillet, Lettuce Wraps)

• Yellow onions (1-Lettuce Wraps)(1-chili)

• 10 cloves Garlic (Lentil Skillet, Lettuce Wraps, Bibimbap, chili)

• Green onions (Lentil Skillet, Lettuce Wraps)

• Cilantro (Lettuce Wraps, chili)

• Carrots, shredded (Lettuce Wraps)(bibimbap)

• Lime (Lettuce Wraps)

• 1 head butter lettuce (Lettuce Wraps)

• Small knob of Ginger-can also buy in frozen cubes (lettuce wraps)

• 1 bag spinach (bibimbap)

• 1-2 zucchini (bibimbap)

Protein

• 4 boneless chicken breast (2-Chicken, Quinoa w Veggies) (1-2-Chicken Chili)

• Ground chicken (Lettuce Wraps)

• Bacon (breakfast tacos)

• 1 lb ground beef (bibimbap)

Dairy

• Feta cheese (block or crumbled) (Chicken, Quinoa w Veggies)

• Cream cheese (chili)

• Half & half (chili)

• 2 bags shredded cheddar or Mexican style cheese (Lentil Skillet) (breakfast tacos)

• Dozen+3 eggs (breakfast tacos, bibimbap)

Canned Goods

• 3 cans Black or pinto beans (Lentil Skillet) (breakfast tacos)

• White beans (chili)

• Fire roasted tomatoes, 14.5 oz can (Lentil Skillet)

• 2 cans corn, 15 oz can (chili, Lentil skillet)

• Vegetable broth (2c-Lentil Skillet)

• Chicken broth (chili)

• 2 4oz cans diced green chiles (chili)

Spices and Condiments

• 1/4 tsp cayenne pepper (chili)

• Garlic powder (Chicken, Quinoa w Veggies)

• Cumin (Lentil Skillet, chili)

• Chili powder (Lentil Skillet, chili)

• Dried oregano (Lentil Skillet, chili)

• Onion powder (Lentil Skillet, chili)

• 2 Tbsp soy sauce (bibimbap)

• 3 tbsp sesame oil (bibimbap)

• 2 tsp brown sugar (bibimbap)

• 2 Tbsp gochujang (bibimbap)

• 1 tsp vinegar (bibimbap)

Condiments

• Tamari (low sodium) or soy sauce (Lettuce Wraps)

• Thai sweet red chili sauce (Lettuce Wraps)

• Maple syrup or honey (Lettuce Wraps)

Miscellaneous

• Quinoa, cooked (Chicken, Quinoa w Veggies)

• Brown lentils (Lentil Skillet)

• Rice of choice (Lentil Skillet) (bibimbap)

• Cashews, chopped (Lettuce Wraps)

• Sesame seeds-optional (Lettuce Wraps, bibimbap)

• 8 tortillas-corn or flour (breakfast tacos)

• Seaweed (bibimbap)