Meal #1 Slow Cooker Sirloin Tip Roast, Brown Rice, Green Beans

Slow Cooker Sirloin Tip Roast Recipe

The finished product of a slow cooker sirloin tip roast looks much like a traditional pot roast, particularly if you braise the cut of beef with vegetables and potatoes.

Step 1: Heat olive oil in a large pan over high heat. Add the sirloin tip roast to the pan and brown it on all sides. Although this step can be skipped if you’re in a hurry, browning the beef before cooking improves the flavor of the final meal.

Step 2: In a small bowl, combine a tablespoon of olive oil and a teaspoon of Worcestershire sauce. Add 1t. minced garlic, 1t. rosemary, salt and pepper.

Step 3: Put the roast in the slow cooker and then brush it with the olive oil and Worcestershire sauce mixture. Arrange two quartered onions around the beef, and pour in 1 cup of beef broth to the slow cooker.

Step 4: Cover the slow cooker and set it to cook on low for 8 hours. Halfway through cooking, open the lid and arrange 3c. chopped  potatoes and 2c. carrots around the slow cooker sirloin tip roast. Return the cover to the slow cooker.

Step 5: After the slow cooker sirloin tip roast is finished cooking, drain the liquid from the Crock-Pot into a small saucepan. Bring the liquid to a boil and then let it simmer and reduce to a thick gravy. To speed up the thickening, mix 1 tablespoon of cornstarch with 1 tablespoon of cold water or beef broth and whisk it into the simmering water. Serve the gravy over the roast.

Meal #2 Chunky Sirloin Beef Stew, Whole Wheat Roll

Chunky Sirloin Beef Stew

TOTAL TIME: Prep: 5 min. Cook: 35 min. YIELD: 6 servings.

Ingredients

• 1 pound beef sirloin steak, cut into 1/2-inch cubes (use leftover)
• 3 medium carrots, sliced
• 4 celery ribs, sliced
• 1 small onion, chopped
• 2 tablespoons canola or olive oil
• 2 cans (14-1/2 ounces each) beef broth
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary, crushed
• 3/4 teaspoon pepper
• 1/4 cup cornstarch
• 1/4 cup cold water

Directions

• 1. In a Dutch oven, cook carrots, celery and onion in oil until beef is browned; drain. Add the broth, garlic, rosemary and pepper. Bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until beef and vegetables are tender.
• 2. Combine the cornstarch and water until smooth; gradually stir into beef mixture. Bring to a boil; cook and stir for 2 minutes or until thickened.

Meal #3 Sticky Asian Glazed Chicken, Sauteed Squash, Zucchini and Onions, Coconut Rice (Double the chicken recipe to ensure leftover chicken for meal #4) Sticky Asian Glazed Chicken

Ingredients

• 1 Pound boneless chicken thighs
• 1 Tablespoon Olive Oil
• ¾ cup brown sugar
• ⅓ cup soy sauce
• 2 Tablespoons hoisin sauce
• 1 Tablespoon Sweet Chili Sauce
• 1 teaspoon ginger
• Pinch of dried red pepper flakes, to taste
• ½ teaspoon minced garlic
• Juice of one lime or 1 T. lime juice

Instructions

• Heat a large skillet over medium high heat and add 1 Tbs of olive oil. Add the chicken and salt and pepper. Cook chicken about 3 minutes on each side or until thermometer reads 165 degrees and brown on each side. Set chicken aside on plate.
• In the skillet whisk together brown sugar, soy sauce, hoisin sauce, sweet chili sauce, ginger, red pepper flakes, garlic and lime juice. Bring to a boil over medium heat for 1-2 minutes until sauce thickens.
• Add chicken back to the sauce and coat each side with the sauce.

Asian Coconut Rice
Ingredients

1 (14 ounce) can coconut milk

1 1/4 cups water

1 teaspoon sugar

1 pinch salt

1 1/2 cups uncooked jasmine rice

• In a saucepan, combine coconut milk, water, sugar, and salt. Stir until sugar is dissolved. Stir in rice. Bring to a boil over medium heat. Cover, reduce heat, and simmer 18 to 20 minutes, until rice is tender.

Meal#4 Chicken Stuffed Green Peppers

Chicken-Stuffed Green Peppers

TOTAL TIME: Prep: 1 hour Bake: 30 min. YIELD: 4 servings.

Ingredients

• 4 large green peppers
• 1/3 cup chopped onion
• 1 garlic clove, minced
• 2 tablespoons butter
• 3 cups diced cooked chicken (use leftover from meal #3)
• 2 cups chicken broth
• 2c instant brown rice
• 1/3 cup sliced celery
• 1/4 cup finely chopped carrots
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1 cup chopped fresh mushrooms
• 1/2 cup chopped zucchini
• 1/4 cup grated Parmesan cheese

Directions

• 1. Cut tops off peppers; remove seeds. In a large kettle, cook peppers in boiling water for 3 minutes. Drain and rinse in cold water. Place upside down on paper towels; set aside.
• 2. In a large saucepan, saute the onion and garlic in butter until tender. Add the chicken, broth, rice, celery, carrot, basil and thyme; bring to a boil. Reduce heat; cover and simmer for 25 minutes or until the rice is almost tender.
• 3. Remove from the heat; stir in the tomatoes, mushrooms and zucchini. Spoon rice mixture into the peppers; place in a greased 2-qt. baking dish. Spoon the remaining rice mixture around peppers.
• 4. Cover and bake at 350° for 25-30 minutes or until the peppers are tender and filling is heated through. Uncover and sprinkle with Parmesan cheese; bake 5 minutes longer.

 

Meal#5 Honey Garlic Salmon, Salad with Strawberries, Sliced Pears, Grapes with Oil and balsamic vinegar, Whole Wheat Roll

Honey Garlic Salmon

Ingredients

• 1 pounds pre-cooked salmon fillets
• 2 teaspoons olive oil
• salt and pepper to taste
• 4 cloves garlic minced
• 1/4 cup water
• 1/4 cup low sodium soy sauce
• 3 tablespoons honey
• 2 teaspoons cornstarch
• 1 tablespoon chopped parsley
• Instructions

• Heat the olive oil in a large pan over medium high heat.
• Add the garlic to the pan and cook for 30 seconds.
• Add the water, soy sauce and honey to the pan; bring to a simmer.
• In a small bowl, whisk together the cornstarch with 1 tablespoon cold water.
• Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened.
• Place the pre-cooked salmon into the pan and spoon the sauce over the top until heated through.

Grocery List
Sirloin Tip Roast $3.48lb

2 pkg. Gorton’s Grilled Salmon $2.99

2 lbs Chicken Thighs $2.18lb

Red Potatoes $2.50

Carrots                                             

Celery

4 Green Peppers $.78 each

1c. Fresh Sliced Mushrooms

3 Zucchini $1.18lb

2 Squash $1.18lb

Fresh Express Salad Mix $2

Strawberries $2.50

Pear $.98lb

Grapes $2.28lb

Hoisin Sauce

Sweet Chili Sauce

Instant Brown Rice

Can Green Beans

Can Diced Tomatoes $1

Whole Wheat Rolls

Can Coconut Milk

Jasmine Rice

Pantry Staples               Olive Oil

Garlic

Beef Broth

Onions

Rosemary

Salt/Pepper

Worcestershire Sauce

Cornstarch

Butter

Brown Sugar

Soy Sauce

Ginger

Red Pepper Flakes

Lime Juice

Chicken Broth

Basil

Thyme

Parmesan Cheese

Honey

Cornstarch

Parsley