April 16, 2010

Week 14 Recipes & Shopping List

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Based off a recipe from Taste of Home

• This is a great casserole that even kids will love!
• I made the meat mixture ahead of time then just had to bake the tater tots for 10 min, spread meat mixture on top and bake 20 minutes longer. I did not thaw the broccoli since I made it ahead of time and it had time to thaw in fridge.

• 4 c. frozen tater tots
• 1 lb ground beef
• 1 pkg (16 oz) frozen chopped broccoli, thawed
• 1 can (10 ¾ oz) condensed cream of broccoli soup, undiluted
• 1 medium tomato, chopped
• 1 can (2.8 oz) french-fried onions, divided
• 1 ½ c. shredded cheese (you could use cheddar, Colby jack, Monterrey jack)
• 1/3 c. milk
• ¼ tsp garlic powder
• 1/8 tsp pepper or more to taste

1. Place tater tots in an ungreased 13 x 9-inch baking pan. Bake, uncovered, at 400 degrees for 10 minutes.
2. Meanwhile in a large skillet, cook beef over medium heat and season with garlic powder and pepper. Drain and stir in broccoli, soup, tomato, ¾ c. French-fried onions, ¾ c. cheese & milk. Stir to combine and heat through. Pour over tater tots.
3. Cover and bake for 20 minutes. Uncover; sprinkle with remaining cheese and french onions and bake 5-10 min longer or until cheese is melted.


• Be sure to keep a thin layer of oil in the pan when frying fish or the crust will stick to the pan and/or burn.
• Some liquor stores sell beer in “singles,” that’s how I bought just one Modelo Negro. If you aren’t able to do that – Modelo Negro is actually a tasty beer so enjoy the rest of the 6-pack!
• The fish needs to marinate 1 hour so plan ahead.

• 1 pkg frozen french fries (try sweet potato if you never have!) or make your own fries from fresh potatoes
• 1 pound cod fillets, cut into 3-inch pieces
• 1 c. dark beer (like Modelo Negro)
• Oil for frying – canola is good
• ¾ c. all-purpose flour
• Tarter sauce (store-bought or see below to make your own) and/or malt vinegar for dipping fish

If making your own tarter sauce for dipping:
• 1 c. mayo
• 1 tbsp Dijon mustard
• 1 green onion, chopped
• 1 ½ tsp lemon juice
• 2 tbsp chopped dill pickles or dill relish
• 1 tbsp chopped capers
• 2 tbsp chopped fresh parsley
• Salt & pepper

1. Combine fish and ¼ c. beer in a medium bowl. Cover and chill 1 hour. Drain and sprinkle with ¼ tsp salt. Place some paper towels on a baking sheet and top with a cooling rack. If making your own tarter sauce, combine all ingredients in a bowl and chill if desired.
2. In a bowl, combine flour, remaining beer, and ½ tsp black pepper. Add fish to mixture and toss gently to coat. Heat 3-ish tbsp oil in a large skillet over medium-high heat. Remove fish from bowl and shake off extra batter. Add fish to pan; cook until browned (about 3 min). Turn over and cook about 3 min longer. Place cooked fish on the cooling rack while you finish cooking the rest. Sprinkle with ¼ tsp salt. Serve with fries and tarter sauce (or malt vinegar).


• Cut up the chicken and veggies and assemble the sauce ahead of time for a quick prep.
• You can vary the kind and amounts of veggies in the stir-fry to suit your family.

Ingredients - Sauce
• 1 c. water
• 1/3 c. low-sodium soy sauce
• ¼ c. cornstarch
• ¼ c. orange juice
• 1 tbsp sugar
• ½ tsp ground ginger
• ½ tsp sesame oil
• ¼ tsp ground red pepper (optional)
• ¼ tsp ground black pepper
• 1 14-oz can chicken broth

Ingredients – Stir fry
• 2 tbsp olive oil
• 12 oz boneless skinless breast, cut into 1-inch pieces
• 2 c. fresh broccoli florets, coarsely chopped
• 1 c. chopped carrot
• 1 c. mushrooms, sliced
• 1 c. snow peas, trimmed
• ½ c. chopped onion
• 2 garlic cloves, minced
• 3 c. hot cooked rice

1. To prepare sauce, combine all ingredients in a bowl and stir with a whisk.
2. To prepare stir-fry, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken and stir fry 4 minutes or until done. Remove chicken from pan, and keep warm. Add the remaining 1 tbsp olive oil to pan. Add chopped broccoli and rest of veggies and garlic to the pan and stir-fry for 4 min or until veggies are crisp-tender.
3. Return chicken to pan, add sauce and bring to a boil. Reduce heat and simmer for 5 min or until sauce thickens. Serve over rice.

Better Homes & Garden Cookbook
• Pound out the chicken ahead of time and cut up mushrooms and green onions.

• ¼ c. all-purpose flour
• ½ tsp dried marjoram, crushed
• 4 skinless boneless chicken breast halves
• 2 c. slicked fresh mushrooms
• ¼ c. sliced green onions (about 2 or 3)
• 3 tbsp butter
• ½ c. chicken broth
• ½ c. dry Marsala or sherry (I’ve used white wine before and it works fine)
• Hot cooked pasta – like linguine

1. In a shallow bowl, combine flour, marjoram, 1/8 tsp salt, and 1/8 tsp black pepper. Place chicken breast (one at a time) between 2 pieces of plastic wrap and using the flat side of a meat mallet, pound chicken lightly to about ¼ inch thick. Lightly coat chicken pieces on both sides with flour mixture; shake off excess.
2. In a 12-inch skillet, cook mushrooms and green onions in 1 tbsp butter of medium-high heat until tender then remove from skillet. In the same skillet, cook chicken in remaining 2 tbsp butter for 5 to 6 minutes, turning to brown evenly.
3. Remove skillet from heat. Return mushrooms and onions to skillet and carefully add broth and Marsala to skillet. Bring to a boil then reduce heat. Simmer, uncovered, for 2 minutes, stirring occasionally. Season sauce to taste with additional salt and pepper.
4. Serve chicken and sauce over pasta.

From Cooking Light

• Fish is great because it cooks quickly with minimal prep. Use this recipe on a busy night; just be sure to take the fish out of the freezer in the morning so it is thawed by dinner time.

• 4 6-oz salmon fillets or cut up a larger piece into fillet-sizes
• Cooking spray
• 2 tbsp chopped green onions + extra for topping cooked fish
• 1 tbsp mayo
• 1 tbsp plain yogurt
• 1 tbsp lemon pepper
• ¼ tsp salt
• ¼ tsp dry mustard

1. Preheat oven to 425. Place fish, skin side down on a baking sheet coated with cooking spray. Bake at 425 about 18 min or until fish flakes easily when tested with a fork.
2. Combine 2 tbsp green onions and next 5 ingredients; spread evenly over fish. Bake 2 additional minutes or until sauce is bubbly. Serve immediately and sprinkle with additional chopped green onions if desired.

Shopping list:

• I have organized the shopping list by category and then within each category by meal. After each item you’ll see a number in parenthesis which corresponds to the meal number. That way you can easily pick which recipes you want to try and then find those items (or cross items out) on the list.
• Under Veggies/Fruit I have italicized anything that is a veggie or fruit but NOT found in the fresh fruits and veggie area of the supermarket.
• For Sides: Add sides to the meals as necessary. Suggestions: cottage cheese (1), side salad or a green veggie (2), (4), rice or a rice pilaf (5).

• 1 lb ground beef (1)
• 1 lb cod fillets (2)
• Chicken: 12 oz. skinless breast cut into 1-inch pieces (3), 4 skinless breasts (4)
• 4 6-oz salmon fillets or 1 or 2 large fillets, cut into smaller fillets (5)

1 pkg (16 oz) frozen chopped broccoli (1)
• 1 medium tomato (1)
1 16-oz pkg frozen tater tots (1)
1 pkg frozen french fries (or russet potatoes to make your own) (2)
If making your own tarter sauce (2): 1 green onion, 1 lemon, 2 tbsp chopped fresh parsley
• Onions (white or yellow) – ½ c. chopped (3), 1 bunch green onions (4), (5)
• Garlic – 2 cloves minced (3)
• Carrot – 1 c. chopped (3)
• Mushrooms – 1 c. sliced (3), 2 c. sliced (4)
• Broccoli – 2 c. chopped (3)
• Snow peas (fresh or frozen) – 1 c. (3)

Breads & starches
• 3 c. hot cooked rice (3)
• Cornstarch – ¼ c. (3)
• Pasta (like linguine) (4)

• Salt
• Black pepper
• Garlic powder (1)
• ¼ tsp garlic powder (1)
If making your own tarter sauce (2): 1 c. mayo, 1 tbsp Dijon mustard, 2 tbsp chopped dill pickles or dill relish, 1 tbsp chopped capers
• Tarter sauce (2) if not making your own and/or malt vinegar for dipping fish
• Low-sodium soy sauce – ½ c. (3)
• Orange juice – ¼ c. (3)
• Sugar – 1 tbsp (3)
• ½ tsp ground ginger (3)
• Sesame oil – ½ tsp (3)
• ¼ tsp ground red pepper (3)
• ½ tsp dried marjoram (4)
• Dry marsala, sherry or white wine – ½ c. (4)
• Mayo – 1 tbsp (5)
• Plain yogurt – 1 tbsp (5)
• Lemon pepper – 1 tbsp (5)
• Dry mustard – ¼ tsp (5)

• Milk – 1/3 c. (1)
•Shredded cheddar (or Colby jack or Monterrey) cheese – 1 ½ c. (1)
• Butter – 3 tbsp (4)

• Oil
• 1 can condensed cream of broccoli soup (1)
• 1 2.8-oz can french-fried onions (1)
• 1 c. dark beer (like Modelo Negro (2) Some liquor stores sell beer in “singles,” that’s how I bought just one Modelo Negro. If you aren’t able to do that – Modelo Negro is actually a tasty beer so enjoy the rest of the 6-pack!
• Flour (4), (5)
• Chicken broth - 1 14-oz can (3), ½ c. (4)
• Cooking spray (5)

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