NOTES:
• If you're a new visitor to this blog, please read "how to use this blog" off to the right-hand-side.
• Check NOTES under each meal for ahead-of-time preps.
• By clicking on “older posts” at the bottom of this page, you can look back at previous week’s recipes.
• If you are looking for a particular recipe, use the search box at the right-hand-side then scroll to the top of the page to see search results.
RECIPE 1: Ratatouille (veggie red sauce) over Pasta
From: The Best Freezer Cookbook
• I prefer to cook this a day before actually serving it. Cook it at night after the kids are in bed or on a Saturday to eat on Sunday. This gives time for the flavors to really blend and makes for an easy dinner prep the night you eat it!
• Ratatouille freezes well. While veggies like peppers, zucchini, eggplant, etc. are still in season, make a big batch while you’re at it and freeze several quart-size freezers bags to pop out during the winter and serve over pasta. Wait until pasta cools before ladling into bags.
INGREDIENTS
• ¼ c. olive oil
• 1 ½ c. diced onions
• 2 cloves garlic, minced
• 1 eggplant, skin on, cut into ½-inch pieces
• 3 zucchini, skin on, sliced ¼ inch thick
• 1 red bell pepper, chopped
• 1 green pepper, chopped
• 1 tbsp granulated sugar
• 1 tsp dried oregano
• 1 tbsp dried basil
• 1 can (28 oz) diced tomatoes (or the equivalent of fresh tomatoes, chopped)
• ½ c. chopped fresh parsley
• Salt and freshly ground black pepper
• 16 oz pasta of choice
• Parmesan cheese, for topping
DIRECTIONS
1. In a large saucepan, heat oil over medium high heat. Add onions and garlic; cook 5 min or until softened.
2. Stir in eggplant, zucchini, peppers, sugar, basil, oregano, tomatoes, and their juices. Bring to a boil then reduce heat; cover and simmer for 20-30 minutes. Stir in parsley. Season to taste with salt and pepper.
RECIPE 2: Potato & Leek Frittata
NOTES:
• A frittata is basically a crustless quiche that is cooked on the stovetop then in the oven until fluffly and golden brown. It's an easy and delicious dinner that makes great leftovers and pairs well with a salad. If you stove is big enough and you’ve got two saucepans, double the recipe and make two.
INGREDIENTS
• 1 leek, thinly sliced and then washed well (use the light green and white parts)
• Olive oil
• ½ c. finely chopped parsley
• ¼ c. grated Parmesan cheese
• 1/3 tsp freshly ground black pepper
• 8-9 eggs
• Pinch of salt
• ¾ pound potatoes (I used 4 small-medium sized red potatoes)
• 1 tbsp unsalted butter
DIRECTIONS
1. Peel (optional) the potatoes and cut into bite-size pieces. Place in medium-size saucepan with cold water and boil 10 minutes or until just tender (do not over boil as potatoes will start to break apart). Drain and set aside to cool.
2. In a saucepan, cook leek over medium heat in olive oil for about 3-4 minutes or until tender. Remove from heat and set aside to cool.
3. Preheat oven to 350 and wrap tin foil around the handle (if it has rubber or other similar material on it) of a non-stick 8-inch frying pan. This will make it oven safe. Please note, if using a non non-stick pan, you’ll have to use a lot more butter.
4. In a large bowl, lightly beat eggs and stir in cheese, pepper, and parsley. Add sautéed leeks and then gently stir in potatoes.
5. Heat butter in frying pan over medium heat. Once butter is melted and pan is hot, turn to medium-low and add egg mixture. Cover and cook until almost set, about 10 minutes. Every so often, lift the sides of the frittata and tilt the pan so the runny eggs in the middle run underneath.
6. Once the frittata is almost set, place in preheated oven and cook about 5 minutes or so until the frittata is fully set in the middle. Then switch the oven to the broiler (about 5 inches from the broiler) and broil just until the top is golden brown.
7. The frittata should slide out easily from the pan (you may have to lift the sides with a spatula). Slide onto a cutting board and cut into slices.
RECIPE 3: Green Chile Chicken Enchiladas
From Cooking Light
Photo by Randy Mayor
NOTES:
• This recipe seems complicated (a lot of steps) but the end result is so good and I made this quite a few times this summer with Anaheim peppers from our garden. To cut out a few steps, used 2 larger cans of chopped green chiles instead of fresh Anaheim chiles.
• Make green chile sauce and cook & shred chicken the day/night before you want to eat the enchiladas. That way when you’re ready to eat them, you prepare the simple filling, assemble the enchiladas, and bake.
• Cook the chicken before making the green chile and reserve 2 c. of the broth (after removing bay leaf) to make the green chile sauce.
INGREDIENTS – Enchiladas
• 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups finely chopped onion, divided
• 2 teaspoons dried oregano • 1/2 teaspoon salt
• 4 (6-ounce) skinless, boneless chicken breasts
• 2 garlic cloves, minced
• 1 bay leaf
• 1/2 cup fat-free sour cream
• Cooking spray
• 16 (6-inch) corn tortillas
• 3/4 cup (3 ounces) shredded Monterey Jack cheese
• 1/2 cup (2 ounces) shredded cheddar cheese
DIRECTIONS – Enchiladas
1. Combine broth, 1 cup of the onion, and next 5 ingredients (through bay leaf) in a large saucepan; bring to a boil. Reduce heat, and simmer 15 minutes or until chicken is done. Remove chicken from pan; chill 15 minutes. Reserve broth mixture to make green chile sauce if desired. Shred chicken into bite-sized pieces. For filling, combine chicken, remaining 1/2 cup onion, and sour cream in a bowl, stirring well.
2. Preheat oven to 350°.
3. Spread 1/4 cup green chile sauce in the bottom of each of 2 (11 x 7-inch) baking dishes coated with cooking spray. Warm tortillas by wrapping them in a damp, clean kitchen towel and microwaving for about 1 minute or until hot and will bend without splitting.
4. Spoon about 1/3 cup chicken mixture down center of each tortilla; roll up. Place 8 filled tortillas, seam-side down, in each dish; pour remaining green chile sauce over filled tortillas in each dish.
5. Combine cheeses in a bowl and sprinkle half of cheese mixture evenly over filled tortillas in each dish. Bake at 350° for 18 minutes or until thoroughly heated.
INGREDIENTS – Green chile
• 6 Anaheim chiles (or 2 cans chopped green chiles)
• 1 tablespoon canola oil
• 2 cups chopped onion
• 2 garlic cloves, minced
• 1 tablespoon all-purpose flour
• 1 teaspoon ground coriander
• 2 tsp cumin
• 1/2 teaspoon salt
• 1 (14-ounce) can fat-free, less-sodium chicken broth (or 2 c. reserved broth from cooking the chicken)
DIRECTIONS – Green chile
1. Preheat broiler.
2. Place chiles on a foil-lined baking sheet; broil 14 minutes or until blackened and charred, turning after 7 minutes. Place in a heavy-duty zip-top plastic bag or a brown paper bag. Let stand 15 minutes then peel and discard skins. Cut a lengthwise slit in each chile. Remove and discard seeds and tops. Chop chiles to measure 3/4 cup.
3. Heat canola oil in a medium saucepan over medium-high heat. Add onion to pan; sauté 5 minutes or until tender. Add garlic; sauté for 1 minute. Stir in flour; cook 1 minute. Add chiles, coriander, salt, and broth; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. The original recipe calls for half of the chile mixture in a blender but I did not bother with this.
RECIPE 4: Fish Tacos with Cilantro Lime Crema
From Cooking Light
Photo by Randy Mayor
NOTES
• Measure and mix the spices you’ll use for the tacos in a small zip-lock and prepare the crema ahead of time and store in an air-tight lid in the fridge for a quick prep when you’re ready to make the tacos.
INGREDIENTS
Crema: 1/4 cup thinly sliced green onions, 1/4 cup chopped fresh cilantro, 3 tablespoons fat-free mayonnaise, 3 tablespoons reduced-fat sour cream, 1 teaspoon grated lime rind, 1 1/2 teaspoons fresh lime juice, 1/4 teaspoon salt, 1 garlic clove, minced
Tacos: 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon smoked paprika, 1/4 teaspoon ground red pepper, 1/8 teaspoon salt, 1/8 teaspoon garlic powder, 1 1/2 pounds white fish (cod works well), cooking spray, 8 (6-inch) corn tortillas, 2 cups shredded cabbage, slices of lime
DIRECTIONS
1. Preheat oven to 425°.
2. To prepare crema, combine the first 8 ingredients in a small bowl; set aside.
3. To prepare tacos, rinse and pat fish dry with paper towels. Combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray.
4. Bake fish at 425° for 9 minutes or until it flakes easily when tested with a fork. Place fish in a bowl and break into pieces with a fork.
5. Warm tortillas by wrapping them in a damp, clean kitchen towel and microwaving for about 1 minute or until hot and will bend without splitting. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema and serve with slices of lime to squeeze over tacos. • Measure and mix the spices you’ll use for the tacos in a small zip-lock and prepare the crema ahead of time and store in an air-tight lid in the fridge for a quick prep when you’re ready to make the tacos.
RECIPE 5: Sesame Chicken with Gingery Bok Choy
From Real Simple
Photo by Quentin Bacon
INGREDIENTS
• 2 large egg whites
• 1/4 cup sesame seeds
• 1/4 cup plus 1 teaspoon cornstarch
• Salt and black pepper
• Boneless chicken breasts
• Canola oil
• 1/4 cup low-sodium soy sauce
• 1 tablespoon grated fresh ginger
• 2 teaspoons sugar
• 2 heads bok choy
• 1 jalapeño (preferably red), sliced (seeded for less heat, if desired)
DIRECTIONS
1. In a bowl, whisk the egg whites, sesame seeds, ¼ cup cornstarch, ½ teaspoon salt, and ¼ teaspoon pepper. Dip the chicken in batter and shake off excess.
2. In a bowl, whisk the egg whites, sesame seeds, ¼ cup cornstarch, ½ teaspoon salt, and ¼ teaspoon pepper. Dip the chicken in batter and shake off excess.
3. Cook until golden brown and cooked through, 2 to 3 minutes per side. Transfer to a plate. Repeat with 1 tablespoon oil and remaining chicken.
4. In a small bowl, combine the soy sauce, ginger, sugar, 1 tablespoon water, and remaining teaspoon cornstarch.
5. Heat the remaining tablespoon oil in a large skillet over medium-high heat. Add the bok choy and cook, turning, until just starting to soften, 1 to 2 minutes.
6. Add the soy sauce mixture and jalapeño and cook until liquid has thickened slightly and bok choy is tender, 3 to 4 minutes. Serve with the chicken.
SHOPPING LIST:
NOTES:
• The shopping list is organized 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.
Meat/Fish
• Chicken breasts – 4 6-oz (3), enough for your family (5)
• 1 ½ lbs white fish (cod is a good choice)
Veggies/Fruit
• Garlic – 2 cloves (1), 2 cloves + 2 cloves (3), 1 clove (4)
• 1 eggplant (1)
• 3 zucchini (1)
• Onion – 2 (1), 1 ½ c. + 2 c. chopped (3), ½ c. sliced green onions (4)
• Parsley – ½ c. chopped (1), ½ c. chopped (2)
• Peppers – 1 red (1), 1 green (1)
• Tomatoes – 1 28 oz can chopped or 4 large fresh tomatoes, chopped (1)
• 1 leek (2)
• Potatoes – approximately ¾ lb. Yukon Gold or Red Potatoes (2)
• Anaheim chiles – 6 or 2 large cans chopped green chiles (3)
• Cilantro – ¼ c. chopped (4)
• Lime – 2 (4)
• Cabbage – 2 c. shredded (4)
• Fresh ginger – 1 tbsp grated (5)
• 2 heads bok choy (5) (this might look like a lot but it cooks down quite a bit)
• 1 jalapeno (preferably red) (5)
Breads & starches
• 16 oz pasta of your choice (1)
• Corn tortillas – 16 (3); 8 (4)
Spices/Sauces/Vinegars/Oils/Condiments
• Salt
• Black pepper
• Olive oil
• Dried oregano – 1 tsp (1), 2 tsp (3)
• 1 tbsp dried basil (1)
• Butter (2)
• Bay leaf – 1 (3)
• Ground coriander – 1 tsp (3), 1 tsp (4)
• Cumin – 2 tsp (3),
• Smoked paprika – ½ tsp (4)
• Ground red pepper (or cayenne) – ¼ tsp (4)
• Garlic powder – 1/8 tsp (4)
• 1/4 c. sesame seeds (5)
• Soy sauce – ¼ c. (5)
Dairy
• Parmesan cheese, for topping (1), ¼ c. (2)
• ¾ c. shredded Monterey Jack cheese (3)
• ½ c. shredded cheddar cheese (3)
• Sour cream – ½ c. (3), 3 tbsp (4)
Other
• Small amount of sugar (1), (5)
• Eggs – 8-9 (2), 2 egg whites (5)
• Chicken broth – 3 c. + 2 c. (2 c. can be reused from first 3 c.; see Notes under Recipe 3) (3)
• Small amount of flour (3)
• ¼ c. + 1 tsp cornstarch (5)
• Mayonnaise – 3 tbsp (4)
