What’s for dinner this week? I’ve got you covered with a tasty line-up for Weeknight Rescue. Find the complete shopping list at the bottom of the page.
THREE-INGREDIENT BLACK BEAN SOUP
This black bean soup is about as quick as it comes as far as getting dinner on the table. I like to set up a little toppings bar and include favorite fixings, such as salsa, sour cream, avocado, crumbled bacon, and/or fresh cilantro. Simple cheese quesadillas or these sweet potato “fries” make a suitable side.
UMAMI CHICKEN
“Umami” because this chicken is such a flavor bomb. It’s chicken done adobo style that you can have bubbling on the stove in a matter of minutes. I often serve it with a side of brown rice and either stir-fried veggies or bok choy. If you’re pressed for time, pick up a package of heat and serve brown rice from the freezer section of the market.
MINI MAC AND CHEESE WITH BROCCOLI
These will work for dinner (my kids are crazy about them) or double for lunch. They’re full of protein, thanks to four eggs in the recipe, so have some staying power. If you’re doing a party with kids in tow, this is a good menu item to have on hand for little ones.
HEALTHY RANCH DIP AND DRESSING
A little something to make eating more veggies a bit more appetizing. Everything goes into a food processor and is done with the press of a button. Serve it as a dip, or thin it with a bit of milk or olive oil and it’s a salad dressing.
WILD BLUEBERRY YOGURT PARFAIT WITH MAPLE SEED BRITTLE
A simple yogurt and fruit parfait elevated with a crunchy brittle made of quinoa, seeds, and pecans. With very little added sugar and all the nutritious upsides of wild blueberries, it’s as suitable for breakfast as it is for dessert.
SHOPPING LIST // WEEK 12
Three-Ingredient Black Bean Soup
Three 15-ounce cans black beans
One 12-ounce container pico de gallo salsa (fresh chunky salsa, about 1 1/4 cup)
1/4 cup sour cream, plus any other favorite garnishes, such as shredded Jack or Cheddar cheese, cilantro, lime wedges, and salsa
Umami Chicken
2 teaspoons extra-virgin olive oil
5 chicken legs and thighs, bone-in, skin-on, separated (about 3 pounds)
10 large cloves garlic
1/3 cup soy sauce (or gluten-free Tamari)
1/4 cup apple cider vinegar
Steamed brown rice (optional)
Mini Mac and Cheese with Broccoli
Olive oil cooking spray
2 cups elbow macaroni (8 ounces)
1 1/2 cups tiny broccoli florets
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 cup milk
2 cups shredded sharp Cheddar cheese
1/4 cup grated Parmesan cheese
4 eggs
Healthy Ranch Dip and Dressing
½ cup non- or low-fat plain Greek yogurt
1/3 cup light sour cream
2 tablespoons mayonnaise (regular or light, whatever you have on hand)
2 tablespoons minced chives
1 small clove garlic
1 teaspoon white wine vinegar
1 tablespoon extra-virgin olive oil
Wild Blueberry Yogurt Parfait with Maple Seed Brittle
1 egg white
1 tablespoon honey
1 tablespoon maple syrup, plus more for topping
¼ teaspoon ground cardamom
½ cup pecans
½ cup uncooked quinoa
¼ cup raw pepitas (shelled pumpkin seeds)
¼ cup raw, shelled sunflower seeds
2 tablespoons shelled hemp seeds (also called hemp hearts or hulled hemp seeds)
2 cups frozen wild blueberries
1/2 teaspoon vanilla extract
2 cups plain Greek yogurt, non-fat, low-fat, or whole milk
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