I hope these Weeknight Rescue Meal Plans are helping in your house! Here’s the line up for the week with all the ingredients you need at the bottom of the page.
UMAMI CHICKEN
I call it “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 always 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.
WHOLE GRAIN BURRITO BOWLS
If you’ve never cooked sorghum, now is a great time to start. It’s the foundation of these burrito bowls and is a nutritious gluten-free grain that boasts plenty of protein and fiber. Whatever cooked vegetables, salsa, avocado and other Mexican fixings finish the bowls, which are great for Meatless Monday and do well in packed lunches. Note: Since sorghum isn’t quite as mainstream as other grains, you may not find it in your market. If that is the case, you can always substitute another whole grain, such as farro, barley, or quinoa (just follow the cooking directions on the package, since it will differ from sorghum).
SKIRT STEAK WITH SALSA VERDE
Skirt steak works well for weeknight meals, since it’s a thin cut that cooks quickly and is packed with flavor. The salsa verde is Italian-style, with herbs, capers, and shallots. Roast some little potatoes or other vegetables and toss together a salad with this vinaigrette and dinner is done. If you have a bottle of red wine in your pantry, treat yourself to a glass alongside your steak.
SUPERFOOD TUNA SALAD
Make a batch (or double batch) to use for lunches and snacks (good on pretzel thins or tucked into Romaine lettuce leaves). The “superfood” part of the equation owes to the fact that it’s equal parts canned salmon and tuna, so big time omega-3s. Don’t worry if your kids are salmon skeptics, mine never seem to notice they’re eating anything but tuna salad.
NO BAKE CHEERIOS BARS
A chewy, sweet bar made with Cheerios, nut butter, chocolate and dried fruit that is suitable for an after school treat or a little dessert. It’s a no-bake bar that demands a glass of milk on the side. If you have a peanut allergy in your house, use any favorite nut or seed butter instead.
SHOPPING LIST // WEEK 26
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
2 to 3 cups cooked brown rice
Whole Grain Burrito Bowls
1 cup sorghum
1/4 cup chopped fresh cilantro
2 scallions
1 large lime
1 tablespoon butter
1/2 teaspoon ground cumin
1 1/2 cups cooked black beans (homemade or one 16-ounce can)
2 cups chopped cooked vegetables such as zucchini, peppers, corn, or broccoli
1 large ripe avocado
Garnishes: Favorite salsa, crumbled Cotija cheese or grated Monterey Jack or Cheddar cheese, sour cream
Skirts Steak with Salsa Verde
1 ¼- pounds skirt steak (flank or hangar steak can be substituted)
1 shallot
1 1/2 tablespoons chopped capers
¼ cup chopped fresh parsley
3 tablespoons chopped fresh cilantro
½ lemon
⅓ cup extra-virgin olive oil
Superfood Tuna
One 5-ounce can tuna
One 5- to 6-ounce can wild salmon
3 medium stalks celery
2 tablespoons capers
1/4 cup diced red onion
2 tablespoons lemon juice
3 tablespoons mayonnaise
3 tablespoons plain Greek yogurt
No Bake Cheerios Bars
1 cup rolled oats
3 cups “O” cereal, such as Cheerios
1/2 cup semi-sweet or bittersweet chocolate chips
1/3 cup roasted, salted peanuts
1/3 cup raisins or dried cranberries
1/2 cup brown rice syrup
1/4 cup firmly packed brown sugar
1/4 cup creamy, unsweetened peanut butter
1 teaspoon vanilla extract
Comments
02.17.2018 at8:42 AM #
Pamela Prime
It all looks so delicious and of course healthy— Now to create a grocery list! 😊