Monday, May 1, 2017

Weekly Meal Plan #9 {April 30, 2017}

Simple Crab cakes with Honey Glazed Roasted Carrots
adapted from Betty Crocker and
2 cans lump crab meat (Chicken of the Sea brand is good from Food City; and Kroger store brand is good too)
1/3 cup mayo
1 egg
1 tsp ground mustard
1 tsp seafood seasoning such as old bay
1-2 slices soft bread torn into tiny pieces
3 scallions (green onions)
1 cup dry bread crumbs (for the coating)
cooking oil of choice (vegetable oil wors well in the recipe because it produces the best "crisp," but canola/EVOO is totally fine too.
1 fresh lemon
Roasted carrots:
3 cups baby carrots (cut along the length in half if they are fat; slimmer is better here)
cooking oil of choice (I prefer canola/EVOO blend)
salt and pepper
2 tbsp honey
1 tbsp apple cider vinegar
1-2 tsp dried or fresh chopped parsley

Heat oven to 425°F. Put the carrots in a heap in the middle of a sheet pan. Toss to coat with 1-2 tbsp oil and salt and pepper. Roast for about 20 minutes. *(Start your crab cakes now.)
After 20 minutes, uncover and drizzle with the cider vinegar/honey mixture** and toss again. Roast for about 10 more minutes. Sprinkle with parsley after cooking.

*Tear up the bread and dice the scallions. Drain the cans of crabmeat. Mix all the ingredients except the dry bread crumbs in a small mixing bowl. Form 4-5 patties depending on your size preference. Coat both sides with the dry bread crumbs in a small bowl. Heat about 2 tbsp oil on medium-high heat in a skillet. Cook crab cakes for about 6 minutes each side or until it looks nice and golden. Squeeze a little fresh lemon juice on top of each crab cake just before serving. Use the rest of the lemn juice to make homemade tartar sauce.

 **Mix the vinegar and honey together in a small measuring cup.

I also like to serve a box of couscous or wild rice with this meal.

Simple Spaghetti with Side Salad

spaghetti noodles of choice (We use the Hodgson Mill whole wheat angel hair)

1 jar spaghetti sauce of choice

1/2 -1 lb ground beef or ground mild Italian sausage

shredded Parmesan cheese

bread of choice

salad ingredients of choice (butter lettuce with carrots, tomatoes, and croutons topped with Greek yogurt ranch is our favorite with spaghetti.)

Make salad ahead of time and put in the middle of the table for easy refills. Start browning meat and breaking it up as it cooks. Start noodles while beef is cooking. Cook noodles according to the package directions. Add jar of sauce to the meat after it cooks and warm. Warm the bread in the oven. Drain noodles, then toss with the meat/sauce mixture. Top individual plates/bowls with parmesan. Serve with warm bread and salads.

Baja Fish Tacos with Cilantro-Lime Coleslaw (optional)

2 containers Greek yogurt 5.3 oz
Juice of 1 lime
Medium to large handful of cilantro chopped (this depends on how intense you want your cilantro to be)
1 chipotle pepper in adobo seeded and chopped small
Salt and pepper to taste (usually I need to add a little bit of extra salt to the slaw)
8 oz tri-color coleslaw mix about half of a large bag
2-3 tablespoons milk

In a large bowl, mix the yogurt, lime juice, chopped cilantro, and diced chipotle pepper, salt and pepper until creamy. Remove about 1/3 of the mixture and set it aside in a smaller bowl (this is for the sauce). Add the coleslaw mix to the remaining 2/3 of yogurt sauce and mix it very well. Cover and refrigerate.

Mix the yogurt from the smaller bowl with 2-3 tablespoons of milk, until the sauce is pourable but not runny. Cover and refrigerate as well. Check for seasoning again just before serving.


1 tablespoon chili powder
1 tablespoon cumin
½ teaspoon cayenne pepper
3-4 tilapia filets (or other fish filet of your choice)
1-2 cloves minced garlic
Toppings and taco shells of choice. We love soft corn tortillas, shredded cheese, fresh tomato, and avocado

Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. (I like to season my fish a LOT, but just sprinkle on however much looks good to you.) Add salt and pepper to taste.
In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily).

Warm shells if directed on package to do so, then fill with fish and slaw and other toppings as desired. Serve with simple black beans drained, rinsed, and seasoned with salt, pepper, and cumin.

Mills Family Crockpot Red Beans & RiceIngredients:
2 cans organic dark red kidney beans OR 1 lb. bag dried red beans; follow directions for over-night soak or quick-soak
1 cup brown rice, uncooked
2 1/2 cups water
1/2 white onion chopped
1 teaspoon Adobo seasoning with pepper (found in the Hispanic section of any grocery store
1/8 teaspoon ground cayenne pepper (optional)
Preferred sausage (we like smoked turkey sausage) (optional)
1 green bell pepper seeded and diced
1 bag broccoli florets (optional)

For canned beans: Drain the cans mostly and then put all ingredients in the crockpot on high for 3 hours, stirring about halfway through.

For dried beans: leave the rice out to begin, and let everything else cook on low for about 4 hours. Then add the rice and 2 1/2 cups MORE water, cooking approximately 3 more hours. You do not want the rice to over-cook; so watch it closely as the time gets near.

Steam the broccoli and season with a little butter and salt and pepper just before serving.

You will have enough leftovers for an entire meal so only do half of this recipe if you don't want leftovers. 😉

BBQ Chicken and Baked Potatoes


1-2 lbs boneless skinless chicken tenders, breasts, or thighs

1 cup BBQ sauce (Sweet Baby Ray's original is my favorite)

BBQ seasoning

salt and pepper
2-4 potatoes to make BBQ loaded baked potatoes (optional)

Place chicken in slow cooker and season well on both sides with salt, pepper, and BBQ seasoning. Pour BBQ sauce over the top of the chicken, but don't dump it. Too much BBQ sauce on the crock will burn. Try to just get the sauce ON the chicken. Cover and cook on high for 4-5 hours or low for up to 8 hours.

If you want to make loaded potatoes you can shred up the chicken and put it on baked potatoes with extra, warmed BBQ sauce, butter, shredded cheddar cheese, and crisped chopped bacon, and salt and pepper.

Bake potatoes in the oven wrapped in foil and salted well for an hour to an hour and a half on 425 degrees. If you have a second crockpot, you can make the most delicious baked potatoes ever! Wrap them in foil with lots of salt just like you would do for the oven method. Cook in the crock on high for 4-5 hours.

For a simple green side dish, grab a can of organic French-style green beans; microwave for about 3-4 minutes with some butter and salt and pepper. Simple, semi-healthy, and delicious!


taco shells of choice for fish tacos
soft sandwich bread
garlic knots from bakery (or bread of choice to pair with spaghetti)

Dry Goods:
1 pkg spaghetti noodles of choice (We like the Hodgson Mill whole wheat angel hair.)
croutons for salad if desired
1 lb bag dried red beans (you can used canned if desired)
1 cup dry brown rice (not instant)

2 cans lump crab meat (Chicken of the Sea brand is good.)
cider vinegar
1 jar marinara sauce of choice
1 can chipotle peppers in adobo sauce (in mexican food section)
2 cans red beans (if not using dried)
BBQ sauce of choice
1 can organic French style green beans
tartar sauce (or can make homemade with mayo and basic seasonings)

ground mustard
seafood seasoning
dry bread crumbs
cooking oil of choice
dried parsley
chili powder
cayenne pepper
Adobo seasoning
BBQ seasoning

1 bunch green onion
1 lemon (for crab cakes/tartar)
3 cups baby carrots (or 1lb bag)
lettuce for salads
salad toppings of choice such as grape tomatoes, mushrooms, bell peppers, broccoli, carrots, etc.
yogurt ranch dressing
1 lime
1 bunch cilantro
slaw mix (I like the Eat Smart Broccoli slaw from Food City.)
avocado (if desired for taco topping) other toppings: tomato, lettuce, etc
1 onion
1 green bell pepper
desired number of baking potatoes
1 bag pre-rinsed broccoli florets like Eat Smart brand

1/2 lb ground beef or mild Italian sausage (for spaghetti sauce)
1 lb package tilapia filets
1 pkg smoked sausage of choice (We like any turkey variety.)
1 lb package boneless skinless chicken of choice (I like to use thighs for BBQ.)

shredded or grated Parmesan cheese
1-2 small containers plain greek yogurt
shredded cheddar cheese for tacos and baked potatoes
sour cream (if desired for baked potatoes)

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