Monday, May 15, 2017

Weekly Meal Plan #11 {May 15, 2017}

Pioneer Woman's Beef Fajitas  Plus Cilantro-Lime Brown Rice

1 whole Beef Flank Steak (or "fajita steak")
1/2 cup Olive Oil
3 Tablespoons Worcestershire Sauce
1/3 cup Lime Juice, Fresh Squeezed or bottled
3 cloves Garlic, Minced
1 Tablespoon Cumin
1 Tablespoon Chili Powder
1/2 teaspoon Red Pepper Flakes
1 teaspoon Salt
1/2 teaspoon Black Pepper
1 Tablespoon Sugar
2 whole Medium Onions, Halved And Sliced
1 whole Red Bell Pepper, Sliced
1 whole Orange Bell Pepper, Sliced
1 whole Green Bell Pepper, Sliced
1 whole Yellow Bell Pepper, Sliced
Oil, For Frying
Flour Tortillas, Warmed
Cheese (grated Cheddar/jack Or Crumbled Queso Fresco)
Sour Cream
Cilantro Leaves

In a dish, mix together olive oil, Worcestershire, lime juice, garlic, cumin, chili powder, red pepper flakes, salt, pepper, and sugar until combined. Pour half of the marinade into a separate dish. In one dish, place the flank steak, turning it over to coat. In the second dish, place all the veggies, turning to coat. Cover the dishes with plastic wrap and place in the fridge for at least 2 hours.

Prepare tortillas, salsa, sour cream, and cilantro.

Heat a heavy skillet over medium-high heat and drizzle in some oil. Add the veggies and cook them for a few minutes, until they're cooked but still slightly firm and have nice black/brown pieces. Remove to a plate and set aside.

Heat the same same skillet (or a grill pan if you have it) over high heat and drizzle some oil. Cook the meat for about 2 minutes per side until medium rare. Remove and allow to rest on a cutting board for 5 minutes.

Slice the meat right before serving and serve with all the fixins. Delicious!

Cilantro-Lime Brown Rice 

1 cup dry brown rice (white is fine too; adjust cook-time)
2 cups water
2-3 tbsp chopped fresh cilantro
fresh lime juice
1 tsp garlic powder
salt and pepper

Cook rice according to directions on package. Once cooked and fluffed, stir in the chopped cilantro, garlic powder, salt, pepper, and lime juice to taste. Yummy!

Buffalo Chicken Salad Lettuce Wraps

4 cups chopped, cooked chicken breast
⅓ cup nonfat or low-fat Greek yogurt
2 ½ tablespoons mayonnaise
3 tablespoons cayenne pepper sauce, preferably Frank’s Red Hot
6 celery stalks from the tenderer, inner part of the bunch, cut thinly on the bias, with leaves (4 cups)
2 large scallions, while and green parts, thinly sliced

For serving:
1 head of Romaine lettuce
1/3 cup crumbled blue cheese
Additional cayenne pepper sauce, to taste

Place the yogurt, mayonnaise, and hot sauce, in a large bowl and stir to combine. Stir in the chicken, celery, and scallions and toss to combine. Salad may be refrigerated at this stage.
Serve over a bed of whole Romaine lettuce leaves, garnished with the blue cheese and additional hot sauce if desired. Carrot and celery sticks make a great side dish with this one along with some salty potato kettle cooked chips.

Strawberry Salmon Wraps

12 oz wild Alaskan salmon
3 large 9-inch spinach tortillas
6 TBSP roasted red pepper hummus
3-4 cups of spring mix greens, chopped
1-1.5 cup(s) sliced strawberries
1/2 a large cucumber
3 large carrots
1/4 cup crumbled feta
a few drizzles of olive oil
1/8 tsp garlic powder
1/8 tsp paprika
salt and pepper to taste
fresh dill for topping

for the feta vinaigrette:
3-4 TBSP crumbled feta [plus extra, to taste]
3 TBSP quality olive oil
1 TBSP white vinegar
2 TBSP lemon juice
1/8-1/4 tsp fresh dill
1/8 tsp dried parsley
1/8 tsp dried oregano
1/8 tsp dried basil
1/8 tsp garlic powder
1/8 tsp onion powder
1/8 tsp paprika
a pinch of salt, if desired

Preheat your oven or toaster oven to 400 degrees F.
Rub salmon with your favorite olive oil and top with garlic powder, paprika, salt, pepper and fresh dill.
Arrange the salmon on a large sheet of foil and pinch closed into a pouch.
Place the pouch on a baking sheet and bake until salmon is opaque, tender, and flakes easily with a fork. Cook time should be approximately 20-25 minutes depending on your oven.
While you wait, prep your produce, thinly slice the cucumber and carrots lengthwise. Feel free to use a veggie peeler to create paper-thin ribbons or simply use a knife to julienne them like I did! Remove the hull and tops from your berries and slice into thirds or quarters, lengthwise. Set aside.
Next whisk together the dressing by combining all the ingredients listed for the vinaigrette recipe and pulsing together in a blender or food processor until perfectly emulsified and slightly creamy from the feta.
When you're ready to eat, toss together the spring mix, strawberries and feta and lightly coat with dressing.
Microwave your tortillas for 30 seconds or until they bend and roll easily and spread with a hearty layer of hummus. I use a roasted red pepper blend because I adore the flavor pairing but feel free to use whichever variety of hummus you'd like!
Arrange salmon, strawberry salad mix, carrots, and cucumber on your tortilla and roll.

Crispy Lemon Chicken Pasta with roasted asparagus

8 oz angel hair pasta
1 lb chicken breasts, pounded to about 1/2-inch thick
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic salt
1/4 cup flour
5 tablespoons butter, divided
3-4 cloves garlic, minced
1 cup heavy whipping cream
2 tablespoons lemon juice (about 1 lemon)
zest of 1 lemon
1/2 cup grated parmesan cheese

Cook pasta according to package directions. Drain and set aside. Season chicken generously on both sides with salt, pepper, and garlic salt. Then dredge chicken in flour until coated on all sides.
Heat 2 tablespoons butter in a large skillet over medium to medium-high heat. When butter is hot and starts to turn brown, add the chicken and cook on each side, flipping once, until golden brown and chicken is cooked through, about 3-5 minutes per side. Remove the chicken to a plate and cover with foil to keep warm.
In the same skillet, add the remaining 4 tablespoons butter. When melted and foamy, add the garlic and stir until fragrant, about 30 seconds. Add the cream and bring to a simmer. Add the lemon juice and zest and whisk to combine. Add the parmesan cheese and whisk until smooth and melted.
Plate the pasta and top with chicken and sauce. Garnish with extra parmesan cheese and parsley if desired. Serve and enjoy!!

Roasted Asparagus
1 bunch asparagus
2 tbsp oil
salt and pepper

Heat oven to 425 F. Spread aspargus across a baking sheet. Drizzle with oil, and sprinkle with the salt and pepper. Toss with hands to evenly coat. Roasted for about 12 minutes. Stir. Roast for about 12 minutes more.

Crockpot BBQ Pulled Pork
from Secrets of Slow Cooking

3-4 lb boneless pork shoulder or butt roast
1 tsp salt
1 tsp ground cumin
1 tsp paprika
1 tsp pepper
1 tsp ground red pepper (cayenne)
1 medium onion, thinly sliced
1 medium green bell pepper, seeded and sliced (optional)
18 oz BBQ sauce of choice (I like Sweet Baby Rays)
1/2 cup packed light brown sugar

Serve over cooked white rice with soft tortillas on the side or on buns for sandwiches. Top sandwiches with sliced dill pickles and/or cole slaw. For a quick side dish, serve a simple salad or canned French style organic green beans and/or corn.


cole slaw (if desired for BBQ)
red pepper hummus
buns (if desired for BBQ pork)

4 onions
1 green bell pepper (optional)
1 bunch fresh asparagus
lemon (2)
spring lettuce mix
carrots (matchstick preferred)
scallions (1 bunch)
romaine or bib lettuce (for Buffalo wraps)
fresh cilantro
1 bag of 4 different colored bell peppers

white rice (if serving BBQ over rice instead of sanwiches)
angel hair pasta (We prefer Hidgson Mill whole wheat)
spinach tortillas
white tortillas for fajitas
brown rice
tortilla chips for fajita side dish

18 oz bbq sauce
dill pickles (if desired for BBQ sandwiches)
hot sauce
worchestershire sauce
salsa of choice for fajita topping/side dish

light brown sugar
salt and pepper
chili powder
red pepper flakes
cooking oil of choice
garlic salt
onion powder
garlic powder
dried basil
dried oregano
white vinegar
bottled lime juice (need 1/3 cup for fajita marinade)

3-4 lb boneless pork shoulder or butt roast
2 lb boneless skinless chicken breasts (this is for two recipes)
1 lb salmon fillets
1-2 lbs beef flank steak or "fajita steak"

heavy whipping cream (1 cup)
grated or shredded Parmesan cheese
small container crumbled feta cheese
1/3 cup plain Greek yogurt
small container crumbled blue cheese
shredded cheese for fajitas
sour cream (if desired for tortillas)

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