Weekly Meal Plan #11 {May 15, 2017}

Pioneer Woman's Beef Fajitas  Plus Cilantro-Lime Brown Rice
*RECIPE REQUIRES 2 HOURS+ MARINATING*

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)
Salsa
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

from elliekrieger.com

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

from Peas and Crayons

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

from Kevin and Amanda

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.

SHOPPING LIST:

BREADS/BAKERY:
cole slaw (if desired for BBQ)
red pepper hummus
buns (if desired for BBQ pork)

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

DRY GOODS:
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

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

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

MEATS:
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"

DAIRY:
butter
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)

Weekly Meal Plan # 10 {May 8, 2017}

Hi, all! I hope you are all still benefiting from seeing these recipes each week. I'm doing my best to keep us all out of a food-rut. This week I'm going to try to post a couple of warm-weather-friendly recipes. But there's still a soup in the plan too. ;) Have a yummy week!!

Salmon Cakes with (optional) Lemon Sauce
from Giada Delaurentiis


1 pound skinless salmon fillets
Olive oil, for drizzling
Kosher salt and freshly ground black pepper
Patties:
1 large egg, beaten
1/3 cup (1/2-ounce) chopped fresh chives (optional)
26 saltine crackers, crushed, divided
1/2 cup frozen corn, thawed (optional)
2 tablespoons Dijon mustard
3 tablespoons mayonnaise, plus more, as needed
1 tablespoon capers, rinsed and drained
1 tablespoon lemon juice
1 tablespoon lemon zest
3 tablespoons vegetable oil
3 tablespoons unsalted butter, at room temperature
Sauce:
1/2 cup full-fat plain Greek yogurt
1 1/2 tablespoons capers, rinsed, drained and chopped
1 tablespoon lemon juice
salt and freshly ground black pepper

Salmon:

In a 350 degree F oven, drizzle the salmon with olive oil and season with salt and pepper, to taste. Put in a baking dish and bake until just cooked through, about 15 to 20 minutes.

Patties: Using a fork, flake the salmon into 1/2-inch pieces and put into a medium bowl. Add the egg, chives, 1/2 of the crushed crackers, the corn, mustard, mayonnaise, capers, lemon juice. Mix gently until just combined. Form the mixture into 2 1/2-inch diameter patties, about 3/4 inches thick. (If the mixture is too dry to form into patties, add extra mayonnaise, 1 tablespoon at a time,) Carefully coat the patties in the remaining crushed crackers and refrigerate for 1 hour. In a large nonstick skillet, heat the oil and butter over medium heat. Add the patties and cook until golden and crispy, about 7 to 8 minutes each side. Drain on paper towels.

Sauce: In a small bowl, mix together the yogurt, capers, lemon juice, and lemon zest. Season with salt and pepper, to taste.

Arrange the salmon cakes on a platter and serve alongside the sauce. Choose your own veggie to roast as a side. I love rice and roasted asparagus with these!

Crock Pot Chicken Tortilla Soup

1 lb package boneless skinless chicken of choice (breasts or tenders)

1/2-1 onion finely chopped

1 crushed clove of garlic

2 cans Mexican style diced tomatoes and chilis (like Rotel)

4 cups chicken broth (1 qt)

salt and pepper
1 tbsp chili powder

(optional) 1 cup corn

Toppings:

1 bag tortilla strips chips (usually with salad toppings)

shredded monterrey jack cheese

fresh lime juice

hot sauce of choice (My favorite topping!)

Place chicken into slow cooker and sprinkle with salt, pepper, and chili powder. Add all other ingredients except toppings. Cook on high for 4 hours or low for 6-8 hours. The chicken will fall apart easily just by stirring. Serve topped with tortilla strips, shredded cheese, and lime juice.

Spinach-Tortellini Pasta Salad

2 cups baby spinach leaves roughly chopped

1 large package refrigerated tortellini (any variety)

1 jar roasted red pepper chopped

1 small jar sundried tomatoes chopped (or grab some from the salad/olive bar) 1/4-1/2 cup

1/4 cup chopped red onion (optional)

cooked, diced chicken (optional) 1/2 -1 lb

Dessing:

juice of 1 lemon

red wine vinegar

olive or canola oil

dried thyme

1 minced garlic clove

salt and pepper

Poach chicken if using. Shred and set aside.

Cook pasta following package directions. Drain and reserve.

In a medium-large bowl, toss the chopped roasted red pepper, chopped spinach, sundried tomatoes, and onion if using.

In a small bowl, add the lemon juice, a little drizzle of vinegar (about 1 tbsp), about 2 tbsp oil, salt and pepper, 1/2 tsp thyme, and then "mash" the minced garlic so that it becomes paste-like. Mix well with a fork.

Add the drained and cooled tortellini (and the chicken) to the chopped veggies. Toss all with the dressing. Serve immediately or refrigerate for a few hours for a cold pasta salad. Makes a great lunch too. 

Kale, Mushroom, and Ricotta Calzones

from Two Peas and Their Pod

1 pound fresh pizza dough (homemade or store-bought)

1 tablespoon olive oil, plus additional for brushing

1/2 yellow onion, diced (should have half from using only half in tortilla soup)

2 cloves garlic, minced

2 cups chopped kale, ribs and stems removed (or baby kale chopped)

1 cup mushrooms

1 cup ricotta cheese

1 cup shredded mozzarella cheese

1/4 cup Parmesan cheese

1/4 teaspoon dried basil

Pinch of crushed red pepper flakes

Salt and freshly ground black pepper, to taste

All-purpose flour, for dusting the counter

Marinara sauce for dipping

1. Preheat the oven to 400 degrees F. Make sure your pizza dough is at room temperature. Set aside.

2. To make the calzone filling, in a large skillet, heat the olive oil over medium heat. Add the onion and cook, until translucent, about 3-4 minutes. Stir in the garlic and cook for 1 minute. Add the kale and mushrooms, cover and cook until tender, about 3-4 minutes. Remove from heat and set aside.

3. In a large bowl, combine the ricotta, mozzarella, and Parmesan cheeses. Stir in the kale and mushroom mixture. Add the dried basil, crushed red pepper, and season with salt and pepper.

4. Divide the pizza dough into 4 equal portions, and shape each portion into a ball. Lightly flour your work space. Start with 1 ball and roll it out into a circle, about 7 inches in diameter. Brush the edges of the round lightly with water. Place about a 1/2 cup of the kale cheese mixture on half of the round, leaving a 1-inch border. Gently fold the dough over so the edges meet and pinch the dough together with your fingers. Pierce the top of the calzone with the fork and carefully transfer to a baking sheet. Repeat with the remaining dough and filling. Brush each calzone with olive oil.

5. Place the calzones in the oven and bake for 18-20 minutes, or until golden brown. Let the calzones cool for about 5 minutes. Serve warm.

Quick and Easy Black Bean Burgers with sweet potato fries

from Delights and Delectables

2 cans black beans, rinsed and drained
1 T flax seed mixed with 2 Tbsp water (Or one egg if not vegan)
1 jalapeno, diced (jarred is fine)
1 slice of bread*
2 tsp cumin
1/4 tsp turmeric
2 tsp chili powder
2 Tbsp salsa or tomatoes

avocado slices

cheese if desired (shredded mont-jack is best)

buns or lettuce wraps to make a "burger"

Add everything except bread in a small mixing bowl. Mash it all up with a fork or masher. Stir in ripped up slice of bread. Form patties. Cook on medium in a greased pan for about 5 minutes in each side. 

Serve with Alexia brand chipotle sweet potato fries. 

SHOPPING  LIST:

BREADS/BAKERY:

1 slice of bread

buns if desired for black bean burgers

DRY GOODS:

tortilla strips

saltine crackers

CANS/SAUCES:

2 cans black beans

salsa

1 small jar marinara for dipping calzones

1 jar roasted red pepper

2 cans seasoned mexican diced tomatoes (rotel works well)

hot sauce of choice

1 small jar capers

mayo

dijon mustard

BAKING/SPICES:

cumin

turmeric

chili powder

crushed red pepper flakes

dried basil

dried thyme

red wine vinegar

oil of choice 

vegetable oil works best for salmon patties but any variety is fine

PRODUCE:

1 jalapeno (canned is fine too)

avocado

large leaf lettuce to make a bread-free wrap for black bean burgers 

1 cup sliced mushrooms

2 cups kale or baby kale

garlic

1/2 sweet or yellow onion

2 cups baby spinach leaves

2 lemons

lime

chives

MEAT:

1 lb chicken for pasta salad if desired

1 lb desired type chicken for tortilla soup

1 lb salmon filets (can remove skin after cooking)

FROZEN:

Alexia brand chipotle seasoned sweet potato fries

DAIRY:

2 eggs

shredded mont-jack cheese

grated or shredded Parmesan cheese

1 cup mozzarella

1 cup ricotta cheese

refrigerated pizza dough (16 oz)

large package refrigerated tortellini (any variety)

1 small cup plain Greek yogurt

butter

Weekly Meal Plan #9 {April 30, 2017}

Simple Crab cakes with Honey Glazed Roasted Carrots
adapted from Betty Crocker and cookingclassy.com
Ingredients:
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
Ingredients:

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)
Ingredients:
Slaw:

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.


Fish:

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

Chicken:


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!


SHOPPING LIST:

Breads/Bakery:
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)

Cans/Sauces/Condiments:
2 cans lump crab meat (Chicken of the Sea brand is good.)
mayonaisse
honey
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)

Baking/Spices:
ground mustard
seafood seasoning
dry bread crumbs
cooking oil of choice
dried parsley
chili powder
cumin
cayenne pepper
Adobo seasoning
BBQ seasoning

Produce:
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.)
garlic
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

Meats:
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.)

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