You are on page 1of 10

Monday (Pasta) Pasta w/ Marinara Salad Bread Chicken with White Sauce Salad Vegetables Lasagna Salad Bread

Goulash Breadsticks

Tuesday (Soup or Salad) Taco Salad

Minestrone Bread sticks Red Beans and Rice Cornbread Carrotsticks Tortilla Soup Corn bread

Wednesday (Crockpot) Lemon Chicken Rice Stir fry Vegetables Spiced Pork and Apple Stew Relish tray Bread Chicken Noodle Soup Bread Spinach Chicken Goulash Bread Salad

Thursday (Casserole) Green Bean & Hamburger Salad Fruit Tamale Pie Corn Salad Ground Beef Casserole Relish Tray Fruit Hungry Jack Casserole Fruit Salad

Sunday (Make-ahead) Break the Fast

Poor Man’s Steak Sarah Salad Mashed Potatoes Stuffed baby bell peppers Pasta Salad Corn General Tso’s Chicken Rice Egg rolls

Produce Week 1 5 Onions 4 cloves garlic Lettuce (salad + taco) tomato cilantro 3 stalks celery Fruit for side Produce Week 2 10 cloves garlic 6 onion 1 zucchini 8 carrots Salad ingredients 6 stalks celery 2-3 potatoes 2 apples Relish tray vegies Produce Week 3 4 onions 2 cloves garlic 2 cups carrot 7 stalks celery Bell pepper Baby bell peppers Salad Ing Fruit for side Green onion Produce Week 4 2 potatoes 9 stalks celery 7 cloves garlic 4 onion 5 carrots spinach Relish tray vegies Fruit for side

Refrigerator Week 1 Parmesan cheese Shredded cheese Sour cream Refrigerator Week 2 Cream Cheese Shredded cheese Milk Refrigerator Week 3 24 oz cottage cheese 1 lb mozz Cheese 3 eggs Swiss cheese Ref. Week 4 Ref. Biscuits Shredded cheese Meat 9 lb grnd beef 5 lb Bl/sl chick thighs Pork stew meat ½ lb Italian sausage Smoked sausage Freezer Lemonade Tator tots (or mashed pot) 2-Stir fry vegies peas Corn

Canned Goods 1- 28oz cans crushed tom 2– 28 oz can tom puree 3-6 oz can tomato paste 3 can red beans salsa 4 cans green beans 9 cups Chicken Broth 2 can white beans Beef broth 1 8oz can tomato sauce 2 16 oz cans stewed tom 2 cans pork and beans Dry Goods Tortilla chips Pasta Bread 2 meals Egg Noodles Ditalini or macaroni Corn tortillas Saltine crackers 12-15 lasagna noodles Red beans and rice 6 oz angelhair or macaroni 8 oz macaroni

Pantry seasoning paprika basil salt pepper Italian seasoning oregano Garlic powder parsley basil Red pepper flakes Dill weed Taco seasoning, 2 thyme Poultry seasoning cinnamon cumin Marjoram (opt.) ginger

Pantry Soy sauce Worcestershire Olive oil sugar flour oil Brown sugar Balsamic vinegar rice Yellow cornmeal Mashed Potatoes

Ref. Pantry Lime juice Ranch dressing Spicy brown mustard capers ketchup Lemon juice 1 T tomato paste Parm cheese ¾ cup bbq sauce Mayo Miracle whip

Week 1 Recipes:
Pasta with Marinara
1 Tablespoon olive oil 2 onions, chopped 4 cloves garlic, chopped 1 red or green pepper, finely chopped 2 carrots grated or finely chopped 2 (28 ounce) cans crushed tomatoes 1 (28 ounce) can tomato puree 1 (6 ounce) can tomato paste 1 tablespoon sugar 1/2 teaspoons salt 1/2 teaspoon black pepper 4 tablespoon Italian seasoning 2 tablespoons oregano 1 teaspoon garlic powder 1 tablespoon parsley 2 teaspoons dried basil Pinch red pepper flakes 1/2 cup grated parmesan or romano cheese 1 teaspoon capers Optional: pepperoni, sausage, hamburger

Saute onion, garlic, carrot and pepper in olive oil until aromatic. Add remaining ingredients and bring to a low boil stirring often to prevent burning. Reduce to a simmer, cover loosely and simmer 1-2 hours. Sauce is even better the next day.

Taco Salad
1 bag tortilla chips 1 lb hamburger 1 can beans (red, pinto or black) 1 envelope taco seasoning mix 1/4 cup water 1 bunch lettuce, shredded 1 tomato, chopped (optional) 2 onions, diced (divided) Lime Juice Cilantro, chopped 8 ounces cheese, shredded 1 (16 ounce) jar salsa 8 ounces sour cream (optional) Ranch Dressing (optional)

Brown hamburger with onion. Drain if needed. Drain and rinse beans and add to meat with ¼ cup water and taco seasoning. Cook until heated through and no longer watrery. Serve with remaining ingredients allowing everyone to make their own. If desired mix half a chopped onion, lime juice, cilantro and a pinch of

kosher salt to make a relish that is delish on top of the salad. We also love salsa ranch on taco salad. Soooo easy. Just mix a good salsa with some good ranch dressing to your taste (start with equal amounts of both.)

Lemon Chicken
Boneless Skinless Chicken Thighs ½ cup flour 1 T kosher salt/ or 2 T soy sauce Pepper (to taste) Oil (for browning chicken) 6 oz frozen lemonade concentrate 3 Tablespoons brown sugar 1 Tablespoon Balsamic Vinegar 3 Tablespoons ketchup Red pepper flakes (to taste) Cooked Rice

Cut chicken in strips or large chuncks. Mix flour, salt and pepper. Dredge chicken in flour mixture and brown in a hot skillet. Mix remaining ingredients in crockpot. Add chicken and cover with sauce. Cook in crockpot on high for 4 hours or low for 6-8. Serve over rice.

Green Bean & Hamburger Casserole
1 pound ground beef 1 onion, chopped 2-3 stalks celery, diced Salt and pepper, to taste 1/2 cup flour 3 cans green beans, DO NOT DRAIN Mashed potatoes or Tator Tots Cheese (optional)

Brown hamburger with onion and celery in a large skillet and season to taste with salt and pepper. Stir in flour and cook for one to two minutes. Add green beans with juice and stir until thick. The liquid from the green beans and the flour will make the gravy. At this point it can 1) be served over mashed potatoes or noodles or 2) transfer to a 9x 13 pan and top with mashed potatoes. Cook in oven until bubbly (350 for ~ 20 minutes.) Sprinkle with cheese and return to oven until cheese is melted.

Week 2 Recipes
Chicken with White Sauce
Chicken Garlic Cream Cheese, cubed Chicken Broth Italian Seasoning Noodles

Cut chicken into bite-sized pieces and cook with garlic in olive oil until browned. Remove from pan and cover to keep warm. Deglaze pan with chicken broth. Add cream cheese and Italian seasoning and cook and stir until smooth. Add chicken to pan and cook until chicken is cooked through. Serve over noodles.

Minestrone
1 tablespoon extra virgin olive oil 1 ½ cup chopped onion 6 cups water 2 cups diced zucchini 2 cup diced carrot, peeled 2 cup canned cannellini beans or other white beans 1 ½ cup diced celery 2 teaspoon dried basil or 4 tablespoons finely chopped fresh basil 1/2 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon fresh coarse ground black pepper 2 28 fluid ounces canned plum tomatoes, dice and include liquid 4 garlic cloves, minced 1/2 cup uncooked ditalini or 1/2 cup elbow macaroni

Saute onion until barely lightly browned. Add remaining ingredients except pasta and simmer for 25 minutes. Add pasta and cook 10 more minutes. Season to taste.

Spiced Pork and Apple Stew (Use recipe from crockpot diabetic recipes pg 104)
1 lb lean pork stew meat 1 sweet onion 2 cloves garlic 1 can crushed tomatoes ½ cups carrots, sliced 2-3 small potatoes 2 apples, cored and cubed 1 cup chicken broth 2 Tablespoons spice brown mustard 1 Tablespoon brown sugar 2 teaspoons cinnamon 1 teaspoon cumin ¼ teaspoon salt 2 tablespoons fresh parsley, optional

Brown pork in skillet. Add onion and garlic. Cook 5 minutes. Mix remaing ingredients except parsley in crockpot. Add pork mixture. Cook on low 6 – 8 hours. Garnish with parsley.

Tamale Pie
1 chopped onion 1 lb ground beef 1 (1 1/2 ounce) package taco seasoning 3/4 cup water 2 ½ cups canned crushed tomatoes 1 1/2 cups cooked red beans 2/3 cup yellow cornmeal 8 corn tortillas 3 cups shredded cheese

Cook onion and ground beef together; drain. Mix in taco seasoning and water. Let simmer 5 minutes, uncovered until no longer runny. Stir in crushed tomatoes, beans and cornmeal. Mix well. In a 9” well greased casserole place 4 tortillas to cover bottom, ½ of meat mixture and half of cheese. Repeat. Bake at 350 for 25 minutes Cut like a pie and serve.

Poor Man’s Steak
1 pound xtra lean grnd beef 1 ½ cup cracker or bread crumbs ½ teaspoon salt Pepper to taste 1 onion sliced 2 cups of cream of mushroom soup

Mix beef, crackers and salt and pepper together. Press into a 9x13 pan and let sit in the refrigerator overnight. Cut into pieces, dredge in flour and brown in a pan. Slice onions and place in crockpot. Lay cooked ‘steaks’ on bed of sliced onions. Pour white sauce over top. Cook on high for 4 hours or until cooked through.

Cream of Soup Substitute
Garlic, onion, mushrooms, celery, chicken, potatoes (optional) 1 ½ cups chicken broth (beef for mushroom) ¼ teaspoon onion powder ¼ teaspoon garlic powder 1/8 teaspoon pepper ¼ teaspoon salt ¼ teaspoon parsley 1 dash paprika ½ teaspoon poultry seasoning (for cream of chicken) 1 ½ cups milk ¾ cup flour Cooked chicken, cheese, bacon, cooked potatoes, etc (optional)

Saute any optional ingredients until cooked as desired. Add remaining ingredients except milk and flour and bring to a boil. Boil 1-2 minutes. Put milk and flour in a leakproof container and shake until smooth (or whisk until smooth.) Add to the boiling mixture and whisk until mixture thickens. Add any optional ingredients you didn’t add earlier. You can freeze this and use in recipes.

Week 3 Recipes
Lasagna
1 1/2 lbs lean ground beef 2 (6 ounce) cans tomato paste 1/2 lb Italian sausage 24 ounces cottage cheese or 24 ounces ricotta cheese 1 large onion, chopped 2 eggs, beaten 2 garlic cloves, minced 1/2 teaspoon pepper 1 teaspoon salt (or to taste) 2 tablespoons parsley 1 tablespoon dried parsley flakes 1/2 cup grated parmesan cheese 1 tablespoon dried oregano 1 lb mozzarella cheese, divided 1 tablespoon dried basil 12 -15 lasagna noodles 2 (14 1/2 ounce) cans whole tomatoes, undrained and chopped Brown meats with onion and garlic. Add salt, 1 T parsley, oregano, basil, tomatoes and tomato paste. Stir well and simmer 1 hour. Cook lasagna noodles. Combine cottage cheese, eggs pepper, 2 Tparsley, parm cheese and half of the mozzarella cheese. Grease a 9 x 13 pan. Cover bottom of pan with a thin layer of sauce. Layer noodles, meat sauce cheese mixture. Repeat. Top off with noodles, a little sauce and remaining mozz cheese. Bake at 375 for 30-40 minutes.

Red Beans and Rice (the daddy version)
Boxed red beans and rice Smoked sausage Follow directions on package.

Chicken Noodle Soup
2 teaspoons butter or oil 1 teaspoon poultry seasoning Chicken, cut in bite sized pieces 4 (14 ounce) cans chicken broth 1 chopped onion 4 ounces egg noodles 2 cups sliced celery 1 cup frozen peas 2 cups chopped carrot parsley 1 teaspoon thyme Brown chicken in oil. Remove from pan. Saute onion and celery in pan scraping up bits of browned chicken. When onion is soft add carrot, thyme, poultry seasoning, and chicken broth. Bring to a boil and simmer 20 minutes. Put chicken back in and add noodles and cook until soft. Add peas and cook 1-2 minutes. Garnish with parsley and serve.

Homemade noodles
2 cups flour 2 teaspoons salt 3 egg yolks 1/4-1/2 cup water 1 egg Mix flour eggs and salt together. Traditional done with hands, but can be done in a food processor. Add water 1 tablespoon at a time just until you can form a ball. Need 10 minutes. Divide into four parts and cover with a damp dishtowel. Roll dough, one part at a time, into a paper thin rectangle. Cut into noodles. You can dry and cook in 3quarts boiling water for 12-15 minutes or use immediately and cook until soft. Yummy.

Ground Beef Casserole
1 lb ground beef 2 tablespoons Worcestershire sauce 1 (15 ounce) can tomatoes 1 (10 3/4 ounce) can cream of mushroom soup 1/4 cup chopped onion 1/4 lb sharp cheddar cheese 1/4 cup chopped bell pepper 1 (6 ounce) package pasta, cooked (angel hair or macaroni shown) 1/2 cup chopped celery 1 (8 ounce) can tomato sauce 2 tablespoons brown sugar or 2 tablespoons sweet pickle juice salt and pepper Brown beef. And onions and celery and simmer for 15 minutes. Add tomatoes, tomato sauce, brown sugar and Worcestershire sauce. Salt and pepper to taste. Cook in skillet for 1 hour. Place cooked pasta in large casserole dish. Spoon soup over pasta. Pour sauce on top. Bake at 350 for 30-45 minutes.

Stuffed baby bell peppers (crockpot)
1 Tablespoon olive oil ½ medium onion ½ pound ground beef, turkey or chicken ½ cup cooked white rice 1 Tablespoon dried dill weed 3 Tablespoons chopped fresh parsley 2 Tablespoons lemon juice 1 Tablespoon tomato paste ½ teaspoon salt ¼ teaspoon pepper 2 dozen baby bell peppers ¼ cup vegetable, chicken or beef broth

Cooke ground beef and onion in skillet until cooked through. Drain fat and transfer to large bowl. Mix 1 ½ teaspoons tomato paste and broth in crockpot. Mix remaining tomato paste and ingredients except peppers with the meat. Cut slit in side of peppers and rinse to remove seeds. Stuff peppers with meat mixture, place in crockpot, cover and cook on low 5 hours or high for 2 ½ hours.

Week 4 Recipes
Goulash
1 lb ground beef 1 large onion, chopped 2 garlic cloves, minced 3 stalks celery, diced 1 can green beans, drained Other vegetables (optional) 2 (16 ounce) cans stewed tomatoes 1 (16 ounce) can water 8 ounces elbow macaroni, uncooked salt, to taste pepper, to taste parmesan cheese (optional)

Brown ground beef with onion, garlic and celery. Add remaining ingredients except macaroni. Bring to a boil. Add macaroni and reduce to a simmer. Simmer 15 to 20 minutes or until macaroni is tender.

Hungry Jack Casserole
1 pound ground beef 1 onion, chopped. 2-3 stalks celery, diced 2 cans pork and beans ¾ cup barbeque sauce 2 tablespoons brown sugar 1-2 pkg refridgerator biscuits, or your favorite recipe Shredded cheese

Brown hamburger with onion and celery. Drain. Add next five ingredients and stir. Season to taste. Heat until bubbly. Pour into casserole dish. Arrange biscuits on top. Sprinkle with cheese and bake at 375 for 25-30 minutes.

Chicken Goulash
2 small onions 2 stalks celery 2 medium carrots 1 clove garlic 1 cup chicken broth 1 cup tomato puree 2 teaspoons paprika ½ teaspoon marjoram or oregano ¼ teasopoon black pepper 10 ounces b/l s/l chicken thighs, cut in bite sized pieces 2 small potatoes , diced 1 tablespoon flour Salt and pepper to taste

Combine all ingredients in crockpot. Cook on low 5-6 hours. Whisk flour into 2 tablespoons cooking liquid. Return to crockpot and cook 10 minutes. Season to taste. Serve.

General Tso’s Chicken
1 pound boneless, skinless chicken, cut in 1-inch chunks 4 garlic cloves, minced 3 tablespoons brown sugar 1 teaspoon dried ginger 2 tablespoons soy sauce 1/2 teaspoon crushed red pepper flakes 1 (16-ounce) package stir-fry vegetables

Place all ingredients except vegetables in crockpot and stir to fully coat chicken/. Cover and cook on low 5- 6 hours. Add vegetables and cook until vegetables are hot and chicken is tender. Serve over rice.

Dry Soup mix
2 cups nonfat dry milk powder 1 teaspoon dried thyme 3/4 cup cornstarch 1/2 teaspoon pepper 2 tablespoons dried onion flakes or 1 teaspoon onion powder Beef, chicken or vegetable broth 1 teaspoon dried basil Mix all dry ingredients. When ready to use mix 1/3 cup mix with 1 ¼ cups broth to equal 1 can of soup.