Sunday
Salmon
Ingredients:
2
cloves garlic, minced
6
tablespoons light olive oil
1
teaspoon dried basil
1
teaspoon salt
1
teaspoon ground black pepper
1
tablespoon lemon juice
1
tablespoon fresh parsley, chopped
2
(6 ounce) fillets salmon
Directions:
1.
In a medium glass bowl, prepare marinade by mixing garlic, light olive oil,
basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium
glass baking dish, and cover with the marinade. Marinate in the refrigerator
about 1 hour, turning occasionally.
2.
Preheat oven to 375 degrees F (190 degrees C).
3.
Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon
in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Roasted
asparagus
Ingredients:
1
bunch thin asparagus spears, trimmed
3
tablespoons olive oil
1 1/2
tablespoons grated Parmesan cheese (optional)
1
clove garlic, minced (optional)
1
teaspoon sea salt
1/2
teaspoon ground black pepper
1
tablespoon lemon juice (optional)
Directions:
1.
Preheat an oven to 425 degrees F (220 degrees C).
2.
Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to
coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper.
Arrange the asparagus onto a baking sheet in a single layer.
3.
Bake in the preheated oven until just tender, 12 to 15 minutes depending on
thickness. Sprinkle with lemon juice just before serving.
Roasted
potatoes
Ingredients
3
pounds small red or white potatoes
1/4
cup good olive oil
1
1/2 teaspoons kosher salt
1
teaspoon freshly ground black pepper
2
tablespoons minced garlic (6 cloves)
2
tablespoons minced fresh parsley
Directions
Preheat
the oven to 400 degrees F. Cut the potatoes in half or quarters and place in a
bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are
well coated. Transfer the potatoes to a sheet pan and spread out into 1 layer.
Roast in the oven for 45 minutes to 1 hour or until browned and crisp. Flip
twice with a spatula during cooking in order to ensure even browning. Remove
the potatoes from the oven, toss with parsley, season to taste, and serve hot.
Monday
Burrito
Pie Recipe
Ingredients
2 lbs grass-fed ground beef
1 onion, finely chopped
2 teaspoons minced garlic
1 (2 ounce) can black olives, sliced
1 (4 ounce) can diced green chiles,
drained
1 (10 ounce) can diced tomatoes,
drained
2 (16 ounce) cans refried beans
(organic or one with no trans fat, preservatives, or additives)
12 (8 inch) whole wheat flour
tortillas
1 (16 ounce) jar red enchilada sauce
(organic or one with no preservatives or additives)
12 ounces shredded cheddar cheese
Instructions
1. Preheat oven to 350 degrees.
2. In a large skillet over medium
heat, saute the ground beef for 5 minutes. Add the onion and garlic, and saute
until onions are translucent (about 5 more minutes). Drain any excess fat, if
desired. Mix in the olives, green chile peppers, tomatoes, and enchilada sauce.
Stir mixture thoroughly, reduce heat to low, and let simmer for 15 to 20
minutes.
3. While meat mixture simmers,
spread a thin layer of refried beans on one side of each tortilla. Set aside.
4. In the bottom of the casserole
dish(es), spread a thin layer of the meat mixture. Cover with a layer of
tortillas that have been smeared with the refried beans, followed by more meat
mixture, and then a layer of cheese. Repeat tortilla with refried beans, meat,
and cheese pattern until all the tortillas are used up. Topping off the
casserole with a layer of meat mixture and cheese.
5. Bake for 20 to 30 minutes in the
preheated oven, or until cheese is slightly brown and bubbly.
Corn and bean salad
Ingredients:
1/3 cup fresh lime juice
1/2 cup olive oil
1 clove garlic, minced
1 teaspoon salt
1/8 teaspoon ground cayenne pepper
2 (15 ounce) cans black beans,
rinsed and drained
1 1/2 cups frozen corn kernels
1 avocado - peeled, pitted and diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
1/2 cup chopped fresh cilantro
(optional)
Directions:
1. Place lime juice, olive oil,
garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake
until ingredients are well mixed.
2. In a salad bowl, combine beans,
corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime
dressing, and pour it over the salad. Stir salad to coat vegetables and beans
with dressing, and serve.
Tuesday
Chicken
parmesan casserole
Ingredients
4
cups of shredded, cooked chicken
1
jar of marinara sauce
1-2
cups shredded mozzarella cheese
1
cup panko or whole wheat bread crumbs
1-2
tablespoons olive oil
Fresh,
chopped herbs (parsley, basil, oregano, etc)
salt
and pepper
Cooked
pasta
Instructions
Preheat
oven to 350 degrees. Grease an 8x8
casserole dish with cooking spray. Layer the chicken in the bottom. Dump in the
marinara sauce and mix with the chicken. Next, top with cheese until all the
chicken is covered. In a small bowl, mix the breadcrumbs, olive oil, fresh
herbs and a dash of salt and pepper together. Sprinkle the seasoned breadcrumbs
on top. Bake for about 20-25 minutes or until golden on top and bubbling on the
sides. Serve over pasta of choice
Broccoli
Ingredients
1
(14 ounce) bag frozen broccoli florets or 2 heads fresh broccoli, cleaned and
cut into florets
1/4
cup water
2
tablespoons olive oil
1
tablespoon lemon juice, bottled is fine
2 garlic cloves, minced or 1 teaspoon garlic
powder
1
teaspoon red pepper flakes (optional)
1
teaspoon salt, adjust to your liking
Directions:
Microwave
broccoli and water in covered bowl on high for 6 minutes or till crisp tender. While
it is cooking mix the rest of the ingredients together. Drain cooked broccoli. Pour
lemon garlic mixture over broccoli and mix to coat. If using fresh garlic cover
the dish and let sit for about 2 minutes to allow heat from broccoli to
"cook" and remove the raw taste from the garlic. If using garlic
powder you are ready to serve.
Wednesday
Deli meat sandwiches
Chips
Thursday
Vegetable gumbo
Ingredients
3 tablespoons vegetable oil
3 tablespoons all-purpose flour
1 small onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, chopped
Kosher salt and freshly ground pepper
1 tablespoon soy sauce or
Worcestershire sauce
1 teaspoon smoked paprika (preferably
hot)
2 cups low-sodium vegetable broth
1 pound kale or Swiss chard, stemmed
and chopped
1 10-ounce package frozen black-eyed
peas
Brown rice, for serving (optional)
Directions
Heat the vegetable oil in a large pot
over medium-high heat. Add the flour and cook, stirring, until golden, about 3
minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and
1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook,
stirring occasionally, until the vegetables soften, about 8 minutes. Add the
soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable
broth, scraping up any browned bits from the bottom of the pot, then cover and
bring to a boil. Add the greens and black-eyed peas to the pot. Reduce the
heat, cover and simmer, stirring occasionally, until tender, about 15 minutes.
Season with salt and pepper. Serve with the rice, if desired
Friday
Country quiche
Ingredients
1 pound ground pork sausage with sage
1 teaspoon baking powder
20 grape tomatoes, sliced in half and
sprinkled with salt
6 large eggs
10 ounces sharp Cheddar cheese, grated
(about 2 1/2 cups)
Salt and pepper
Two 9-inch unbaked frozen pie shells
(set them out to thaw while preparing the other ingredients)
Fruit of choice
Directions
Preheat the oven to 350 degrees F. In a
large skillet, cook the sausage until browned and cooked through, about 10
minutes. Then remove with a slotted spoon and reserve. In a large mixing bowl,
whisk the baking powder, tomatoes and eggs together. Add the cooked sausage and
the cheese to the egg mixture and stir together with a large spoon. Add salt
and pepper and divide the mixture between both unbaked pie shells. Bake until
the filling is set, about 30 minutes. Serve warm or at room temperature with
fruit of choice
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