March 29, 2019: Recipes of the Week

Meal #1 Tacos (follow recipe on kit box) Refried Beans

Meal #2 Baked Bone In Chicken Marinated in Grill Mates, Corn on the Cob, Broccoli

Meal #3 Southwestern Baked Spaghetti and Salad with Tomato, Cucumber, and Light Dressing

Meal #4 Palermo’s Thin Crust Veggie Pizza and Salad with Tomato, Cucumber, and Light Dressing

Meal #5 Lemon Chicken with Broccoli and Brown Rice

Roasted Broccoli


Broccoli, fresh, 4 cup,
Olive Oil, .4 tsp
Chili powder, 1 tbsp
Garlic, 4 tsp
Salt, 1 tsp


Mix together the olive oil, chili powder, garlic and salt in a bowl. Add the broccoli and toss to coat.

Place on a cookie sheet and roast for 20 – 30 minutes at 425 degrees. Broccoli should be browned and sizzling. It can be flipped halfway through cooking, but not necessary.

Southwestern baked spaghetti

Serves 6


  • 1 pound spaghetti
  • 3 tablespoons olive oil
  • 1 small yellow onion, diced
  • 1 green bell pepper, diced
  • 1 cup diced mushrooms
  • 1 (4 ounce) can chopped green chilies
  • 1-1/2 pounds ground turkey
  • 1 packet hot taco seasoning (use mild if you prefer less heat)
  • 1 (26 ounce) jar spaghetti sauce
  • 2 cups shredded Mexican-blend cheese


  • Preheat oven to 350 degrees F.
  • Prepare spaghetti according to box directions and set aside.
  • Using a 12-inch oven-safe skillet, add olive oil over medium heat. Once the oil is warmed, add in onion, bell pepper, mushrooms and green chilies. Cook until vegetables start to soften and add in ground beef.
  • Cook the mixture until the ground beef is no longer pink. If the mixture is really greasy drain, add back to the pan and move on to the next step. If there is not a lot of grease in the pan then simply skip the draining portion.
  • Sprinkle mixture with taco seasoning and add in tomato sauce. Cook until warmed throughout and add in spaghetti. Toss to combine and spread out in a even layer across the pan.
  • Sprinkle the top with cheese and bake for 25-30 minutes, until the cheese is melted and lightly browned.

Lemon Chicken with Broccoli


  • all-purpose flour 2 Tbsp
  • table salt ½ tsp, divided
  • black pepper ¼ tsp, freshly ground
  • uncooked boneless skinless chicken breast(s) 12 oz, thinly sliced
  • olive oil 2 tsp
  • fat-free reduced sodium chicken broth 1 ½ cup(s), divided
  • minced garlic 2 tsp
  • uncooked broccoli 2 ½ cup(s), small florets
  • lemon zest 2 tsp, or more to taste*
  • fresh parsley 2 Tbsp, chopped
  • fresh lemon juice 1 Tbsp


  • On a plate, combine 1 1/2 Tbsp flour, 1/4 tsp salt and pepper; add chicken and turn to coat.
  • Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
  • Put 1 cup broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
  • In a small cup, stir together remaining 1/2 cup broth, 1/2 Tbsp flour and 1/4 tsp salt; add to skillet and bring to a simmer over low heat.
  • Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
  • Remove skillet from heat and stir in parsley and lemon juice; toss to coat.Serving size: 1 cup

Ingles Grocery List

2 pkg Ground Turkey $2.98

Bone In Chicken Breast .98 lb

Springer Mountain Chicken Fillets 28oz $6.98

Refried Beans $1.25

Old El Paso Dinner Kit $2

Brown Rice

Grill Mates Marinade .69

Wishbone Dressing (choose light) $1.34

Smart Taste Spaghetti  .83

Barilla Pasta Sauce $1.38

4 oz. diced green chilies

Pkt hot taco seasoning

Palermo’s Thin Veggie Pizza $3.69

Shredded Mexican Cheese

4 Corn on the Cob .50 each

Fresh Express Salad Mix $2

Seedless Cucumbers $1.09

Yellow Grape Tomatoes $1.38

Broccoli Crowns (enough for 2 meals) $1.98 lb

Green Pepper

Sliced Mushrooms



Pantry Staples

Olive Oil



Chicken Broth




March 22, 2019: Recipes of the Week

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.


  • 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


  • 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


  • 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


  • 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

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.


  • 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


  • 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


  • 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



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


Beef Broth




Worcestershire Sauce



Brown Sugar

Soy Sauce


Red Pepper Flakes

Lime Juice

Chicken Broth



Parmesan Cheese