Sept-8-12-2014

MENU AND GROCERY LIST

September 8-12, 2014

ETHNIC ! 2 t garam masala A ! 1/4 c salsa E SPICES ! 2 t cinnamon M CANNED / JARRED ! 1/2 c vegetable stock E ! 15 oz black beans E ! 1/2 c kalamata olive G ! 1/4 c tomato paste G ! 28 oz crushed tomatoes G ! 8 oz tomato sauce G ! 4 c chicken stock I K REFRIGERATED / FROZEN ! 1/2 c peas B ! 1 pizza crust C ! 1 1/2 c hash browns with peppers K ! 1 sheet puff pastry or pie crust K BEVERAGES / SPIRITS ! 1/2 c dry white wine I BAKING ! 1 1/2 c pecans I M ! 2 1/2 c sugar M ! 3 t vanilla M ! 2 c flour M ! 1/2 c coconut flakes M ! 2 c powdered sugar M DAIRY ! 5.2 oz Greek yogurt A ! 1/4 c parmesan cheese, grated G ! 1/2 c blue cheese or feta I ! 1 1/4 c butter K M ! 4 large egg K M ! 1 T milk K ! 1 c buttermilk M ! 1/2 c cream cheese M DRY GOODS ! 1 1/2 c basmati rice B ! 12 oz ziti G ! 1/4 c panko breadcrumbs I MEAT / FISH / POULTRY ! 1 lb shrimp A ! 1 lb chicken breast, skinless D ! 2 slices bacon E ! 1 lb ground beef, 80/20 G ! 1 1/2 pork tenderloin I ! 1 small rotisserie chicken K

PRODUCE ! 12 carrots BGHKM ! 2 onions D G ! 1/2 lb tomatillos D ! 1 hatch chile pepper, or jalapeno D ! 1 bunch cilantro D ! 4 shallots E J I ! 4 ears corn F ! 1 head garlic G ! 1 bunch parsley G I K ! 6 c mixed greens H L ! 1 roma tomato H ! 1 lb Brussels sprouts J ! 1 lb new potatoes J ! 1 pear I ! 1 c green beans K ! 1/2 c grape tomatoes K ! 1 c pineapple M VEGETARIAN SUBSTITUTIONS ! 1 lb firm tofu A ! 1 eggplant D ! 1 lb mushrooms G ! 4 portabella mushroom caps I STAPLES (Check before shopping) Spices: kosher salt, pepper, basil, bay leaves, cayenne pepper, chili powder, cumin, garlic powder, garlic salt, ground ginger, paprika, parsley, onion powder, oregano, red pepper flakes, thyme

Pantry/Fridge: olive oil, baking powder and soda, cornstarch, Dijon mustard, flour, honey, peanut butter, sugars (white and brown), low sodium soy sauce, vinegars (white, red wine, balsamic, rice wine), Worcestershire sauce

*Make Your Own: www.nomoretogo.com/gluten-free. **Freeze unused portions.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY A Tandoori Shrimp B Rice Pea Pilaf C Grilled Naan

D Hatch Salsa Verde Chicken E Kicked up Black Beans F Grilled Corn

G Ziti with Slow Cooker Meat Sauce H Garden Salad

I Blue Cheese Pear Stuffed Pork Tenderloin J Roasted Brussels Sprouts and Potatoes

K Chicken Pot Pie L Side Salad

WEEKEND M Carrot Cupcakes with Cream Cheese Frosting



Tandoori Shrimp with Rice Pea Pilaf and Grilled Naan

Active: 30 mins Serves: 4

INGREDIENTS Tandoori Shrimp 1 pound shrimp, peeled and deveined 5.2 oz container Greek yogurt 2 teaspoon garam masala* * If you cannot find garam masala, replace with 1 tsp. ground cumin, 1 tsp. ground turmeric, 1/2 tsp. ground coriander Rice Pea Pilaf 1 1/2 cups basmati rice 3 cups water 1/2 cup frozen peas 1 carrot, diced finely kosher salt and pepper, to taste Grilled Naan prepared pizza dough olive oil garlic salt

DIRECTIONS Tandoori Shrimp 1 Heat grill to medium high. 2 Combine yogurt and garam masala in a medium

bowl. Add shrimp and coat well. 3 Thread on skewers and either grill for 3-4 minutes per

side or broil in the oven 3-4 minutes per side.

Rice Pea Pilaf 1 Bring water and rice to a boil. Reduce heat to low,

cover, and cook for 15 minutes. 2 Add carrots and peas, cover again, and continue to

cook for about 5 minutes. 3 Season with salt and pepper. Grilled Naan 1 Heat grill to medium high. 2 Lightly oil pizza dough and sprinkle lightly with garlic

salt. 3 Place dough directly on grill. Watch carefully and flip

every 2-3 minutes so the bread is browned evenly.

KID NOTE: I had my doubts that the kids would enjoy the flavors in the tandoori. But, it was mild and they did really well. The rice is a sure win and they thought the naan was fun and tasty. VEGETARIAN TIP: Replace the shrimp with firm tofu GLUTEN MODIFICATIONS Make sure the garam masala is gluten free. If not, replace with 1 tsp. ground cumin, 1 tsp. ground turmeric, 1/2 tsp. ground coriander. NUTRITIONAL INFORMATION: Shrimp: Serving Size 151g; Calories 162; Fat 2; Sat Fat 1; Sodium 291; Carbs 3; Sugars 1; Fiber 0; Protein 29. Rice: Serving Size 110g; Calories 172; Fat 0; Sat Fat 0; Sodium 25; Carbs 39; Sugars 1; Fiber 1; Protein 4. Naan: Serving Size 52g; Calories 257; Fat 18; Sat Fat 4; Sodium 234; Carbs 20; Sugars 0; Fiber 1; Protein 2.



Hatch Salsa Verde Chicken with Kicked-Up Black Beans and Grilled Corn

Active: 40 mins Serves: 4

INGREDIENTS Hatch Salsa Verde Chicken 1 pound chicken breast, boneless skinless 1 tablespoon olive oil kosher salt and pepper, to taste Salsa 1 tablespoon olive oil 1/2 cup onion, chopped 1/2 pound tomatillos, chopped 1/4 cup hatch chile, seeded and chopped 1/4 teaspoon cumin 1/4 teaspoon kosher salt 1/4 teaspoon pepper 1 tablespoon lime juice 1/4 cup cilantro, chopped Kicked-Up Black Beans 1 shallot, minced 2 slices bacon, chopped 1/2 cup vegetable or chicken stock 15 oz black beans, drained and rinsed 1/4 1/2 cup salsa 1/4 teaspoon kosher salt 1/8 teaspoon pepper Grilled Corn 4 ears corn 2 tablespoons olive oil kosher salt and pepper, to taste

DIRECTIONS Hatch Salsa Verde Chicken 1 Heat grill to medium high (or use a grill pan indoors) 2 Rub chicken with olive oil and season with salt and

pepper. 3 Grill chicken for about 4 minutes per side or until

juices run clear. 4 Drizzle 1T oil in a skillet over medium high heat.

When it begins to shimmer, add onion, tomatillos, hatch, cumin, salt, and pepper.

5 Saut for about 8-10 minutes or until onion and hatch are tender. Season with a squeeze of lime and toss in cilantro.

6 Plate the grilled chicken and top with salsa verde. Kicked-Up Black Beans 1 Place shallot and bacon in a pan over medium high

heat cook until shallot is translucent and bacon is slightly crisp.

2 Add remaining ingredients and let simmer for about 10 minutes.

Grilled Corn 1 Trim 2 off the end of each ear, leaving husk in tact. 2 Microwave on high for 3-5 minutes or until slightly

tender. 3 Remove husk and silk, lightly oil, and season with salt

and pepper. 4 Grill for about 10 minutes rotating frequently.

KID NOTE: Without the salsa, the kids loved this meal. VEGETARIAN TIP: Replace the chicken with portabella mushroom caps or thickly sliced eggplant. GLUTEN FREE MODIFICATIONS: Gluten free as written. NUTRITIONAL INFORMATION: Chicken with Salsa: Serving Size 206g; Calories 272; Fat 11; Sat Fat 1; Sodium 279; Carbs 4; Sugars 0; Fiber 1; Protein 37. Beans: Serving Size 177g; Calories 400; Fat 3; Sat Fat 1; Sodium 553; Carbs 69; Fiber 16; Sugars 3; Protein 25. Corn: Serving Size 81g; Calories 119; Fat 7; Sat Fat 1; Sodium 1; Carbs 14; Fiber 1; Sugars 2; Protein 1.



Ziti with Slow Cooker Meat Sauce and a Garden Salad

Active: 30 mins Cook: 7-8 hours Serves: 6-8

INGREDIENTS Ziti with Slow Cooker Meat Sauce 1 tablespoon olive oil 2 cups onion, chopped 1 cup carrot, finely chopped 4-5 cloves garlic, pressed or minced 1 1/2 pounds ground beef, 80/20 or higher 1/2 cup kalamata olives, pitted and sliced 1/4 cup tomato paste 1 1/2 teaspoons sugar 1 teaspoon kosher salt 1/2 teaspoon crushed red pepper 28 oz can crushed tomatoes, undrained 8 oz tomato sauce 1 teaspoon oregano 12 oz ziti 1/4 cup parmesan cheese, garnish 3 tablespoons parsley, chopped, garnish Garden Salad 3 cups mixed greens 1 carrot, grated 1 roma tomato, quartered Vinaigrette (makes enough for Friday) 1/4 cup olive oil 2 tablespoons red wine vinegar 1 teaspoon garlic salt 1/2 teaspoon pepper

DIRECTIONS Ziti with Slow Cooker Meat Sauce 1 Heat olive oil in a skillet over medium high heat until it

shimmers. Add onion and carrrot. Cook until onion is translucent and carrot is tender about 5 minutes.

2 Add beef and brown. 3 While beef is cooking place olives, tomato paste,

sugar, salt, crushed re pepper, crushed tomatoes, sauce, and oregano in the bowl of the slow cooker.

4 Once beef is cooked, drain the fat and add to slow cooker.

5 Cook on low for 7-8 hours. 6 Cook ziti according to package directions. 7 Top with sauce and garnish with parmesan and

parsley. Garden Salad 1 Combine the vinaigrette with a whisk or blender stick. 2 Drizzle over greens and veggies.

KID NOTE: The kids love this meal. VEGETARIAN TIP: Skip the meat and add mushrooms. GLUTEN MODIFICATIONS: Use brown rice pasta. NUTRITIONAL INFORMATION: Pasta and Sauce: Serving Size 326g (based on 8 servings); Calories 431; Fat 10; Sat Fat 3; Sodium 843; Carbs 48; Sugars 11; Fiber 6; Protein 36. Salad: Serving Size 126g; Calories 84; Fat 6; Sat Fat 1; Sodium 31; Carbs 6; Sugars 1; Fiber 2; Protein 2.



Blue Cheese Pear Stuffed Pork Tenderloin, Roasted Brussels Sprouts and Potatoes

Active: 20 mins Cook: 25 mins Serves: 4

INGREDIENTS Roasted Brussels Sprouts and Potatoes 1 pound Brussels sprouts, trimmed and halved 1 pound new potatoes, quartered 1 shallot, minced 2 tablespoons olive oil kosher salt and pepper Blue Cheese Pear Stuffed Pork Tenderloin 1 tablespoon olive oil 2 shallots, finely chopped 1 pear, peeled and chopped 1/2 cup dry white wine 1/4 teaspoon thyme 1/8 teaspoon pepper 1/4 teaspoon kosher salt 1/2 cup pecans, chopped 1/2 cup blue cheese or feta, crumbled 1/4 cup panko breadcrumbs 2 tablespoons parsley, chopped 1 1/2 pound pork tenderloin kosher salt and pepper, to taste 1 tablespoon olive oil 1-2 cups chicken stock

DIRECTIONS Roasted Brussels Sprouts and Potatoes 1 Preheat oven to 425. 2 Place Brussels sprouts, potatoes, and shallot on a

rimmed baking sheet. 3 Toss with olive oil to coat, sprinkle with salt and

pepper, and place in the oven on a center rack. 4 Roast for 20-25 minutes, flipping at least once. Blue Cheese Pear Stuffed Pork Tenderloin 1 Preheat oven to 425. 2 Saute shallots in 1T olive oil over medium high heat

in an oven proof pan (like a cast iron) until translucent and tender.

3 Add pear, wine, thyme, and salt pepper. Simmer 2-3 minutes, letting wine reduce.

4 Remove from heat and stir in pecans, cheese, breadcrumbs, and parsley.

5 Butterfly the pork lengthwise (cut through the center lengthwise and fold open dont cut all the way through).

6 Place butterflied pork on a chopping block, cover with plastic wrap, and pound until it is about 1/4-1/2 thick.

7 Spoon pear mixture onto center of pork and spread to within 1 of each side. Roll along the long side and secure the end with toothpicks.

8 Wipe the pan clean and heat 1T olive oil over medium high heat. Brown pork, seam side down first, on all sides.

9 Pour chicken stock around the pork and transfer the pan to the oven.

10 Cook for 12-15 minutes or until center is at least 150 degrees. Let stand 5 minutes and slice.

KID NOTE: The kids were not fans of the stuffing. Leave a small part of the tenderloin unstuffed. They loved the potatoes and Brussels sprouts. VEGETARIAN TIP: Use stuffing in portabella mushroom caps. GLUTEN FREE MODIFICATIONS: Use crushed corn or rice chex in place of panko. NUTRITIONAL INFORMATION: Pork: Serving Size: 344g; Calories 514; Fat 25; Sat Fat 7; Sodium 724; Carbs 14; Fiber 2; Sugars 4; Protein 50. Brussels and Potatoes: Serving Size: 237g; Calories 189; Fat 7; Sat Fat 1; Sodium 35; Carbs 28; Fiber 7; Sugars 3; Protein 5.



Chicken Pot Pie and a Side Salad

Active: 20 mins Cook: 40 mins Serves: 6-8

INGREDIENTS Chicken Pot Pie 1/2 cup butter 1 cup green beans, cut into 1 pieces 1 cup carrots, cubed 1/2 cup flour 2 cups chicken stock 3 cups chopped rottiserie chicken 1 1/2 cups frozen cubed hash browns with

onions and peppers (or 1 medium potato, an onion and a bell pepper)

1/2 teaspoon kosher salt 1/2 teaspoon pepper 1/2 teaspoon tarragon or oregano 1/3 cup parsley, chopped 1 sheet puff pastry or pie crust 1 egg yolk 1 tablespoon milk Side Salad 3 cups mixed baby greens 1/2 cup grape tomatoes, quartered Vinaigrette (left-over from Wednesday)

DIRECTIONS Chicken Pot Pie 1 Preheat oven to 375. 2 In a large skillet, melt butter over medium heat. 3 Add carrots and green beans. Saut for about 3-5

minutes or until carrots are tender. 4 Sprinkle flour over vegetables. 5 Cook, stirring constantly for 3 minutes. 6 Add chicken broth and bring to a boil. 7 Stir in chicken, frozen potatoes, salt, pepper, tarragon,

and parsley. If the mixture is thick like a paste, thin it with a little more stock or water.

8 Lightly grease the bottom of a 9 pie plate. 9 Spoon filling into pie plate and cover with puff pastry. 10 Press pastry lightly along edges and trim off corners. 11 In a small bowl, combine egg yolk and milk to create a

wash for the pastry crust. 12 Brush the crust with egg wash and then cut 6-8 small

holes for venting. 13 Bake for 30-40 minutes or until crust is browned

throughout. 14 Let stand for at least 10 minutes to cool. Side Salad 1 Combine oil, vinegar, garlic salt, and pepper with a

blender stick or whisk. 2 Drizzle over lettuce and vegetables.

KID NOTE: This is the #1 requested meal in our house! VEGETARIAN TIP: Skip the chicken and double the vegetables. GLUTEN FREE MODIFICATIONS: Use a gluten free pie crust and rice flour for thickening. NUTRITIONAL INFORMATION: Pot Pie: Serving Size 224g (based on 8 servings); Calories 428; Fat 22; Sat Fat 9; Carbs 37; Fiber 2; Sugars 12; Protein 19. Salad: Serving Size 75g; Calories 150; Fat 0; Sat Fat 0; Sodium 0; Carbs 35; Sugars 0; Fiber 0; Protein 3.



Carrot Cupcakes with Cream Cheese Frosting

Active: 45 mins Yeilds: 2 dozen INGREDIENTS Carrot Cupcakes with Cream Cheese Frosting 3 large eggs 2 cups sugar 3/4 cup vegetable oil 3/4 cup buttermilk 2 teaspoons vanilla 2 cups flour 2 teaspoons baking soda 1/2 teaspoon salt 2 teaspoons ground cinnamon 2 cups grated carrot, about 3/4 lb 1 cup crushed pineapple, drained 1/2 cup coconut flakes 1 cup chopped pecans Glaze 1/2 cup sugar 3/4 teaspoons baking soda 1/4 cup buttermilk 1/4 cup butter 1/2 teaspoon vanilla Cream Cheese Frosting 1/2 cup cream cheese, room temperature 1/2 cup butter, softened 2 cups powdered sugar 1 teaspoon vanilla

DIRECTIONS Carrot Cupcakes with Cream Cheese Frosting 1 Preheat oven to 350. 2 In a mixing bowl, whisk eggs and sugar until well

combined. 3 Add oil, buttermilk, and vanilla. Combine well. 4 Add flour, baking soda, cinnamon, and salt. Mix until

smooth. 5 Either grate the carrots, or put them in a food

processor and pulse until finely chopped. 6 Add grated carrot, pineapple, coconut, and pecans to

the bowl and mix. The mixture is a little soupy. 7 Line the cupcake pan with liners. Gently pour enough

batter into each liner to fill each 3/4 full. 8 Bake for 20-25 minutes or until a toothpick inserted in

the center comes out clean. 9 While the cupcakes are baking prepare the glaze and

the frosting. 10 Glaze: Heat sugar, baking soda, buttermilk, and

butter in a saucepan over medium heat until it is smooth and a little frothy about 5 minutes. Remove from heat and stir in vanilla. Reserve for later.

11 Icing: With an electric mixer, cream butter and cream cheese. Add powdered sugar 1 cup at a time. Add vanilla and beat until light and airy.

12 When the cupcakes are finished baking, remove them from the oven. Leave them in the tin and pour 1T glaze on top of each. Let cool completely and remove from pan.

13 Spoon frosting into a resealable sandwich bag. Press all the air out of the bag, seal, and then snip off about 1/2 off one of the bottom corners. Use bag to pipe the frosting onto each cupcake. Refill the bag as necessary.

GLUTEN FREE MODIFICATIONS: Use gluten free all purpose flour. NUTRITIONAL INFORMATION: Serving Size: 96g; Calories 315; Fat 16; Sat Fat 6; Sodium 274; Carbs 41; Fiber 1; Sugars 32; Protein 2.

Sept-8-12-2014

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