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Sunday, 28 September 2014

Weekly Plan September 28-October 4




Back to work means I'm a lot more scheduled and that also means for me that I'm sticking to my weekly plans much more closely!

Every Sunday I edit my 'Weekly Plan' which is saved as a note in my iPhone.  I go through each day and change the meals, include any prep tasks the day before and add any obligations we have for the week.  I know many people try hard to meal plan but it can be difficult and time consuming so I thought I would share with you my method that has worked for me for years!

Below you will find my Sunday to Saturday list.  Each day I include the 'Must Do's' for the day including what's for dinner, what prep is to be done for the next days dinner, if we need to do any errands or obligations that day etc.  Following that I have included a general grocery list of the items I will need that may not be in my pantry already.  If you are going to follow this plan please make sure you scan all the recipes to ensure you have everything you need as this list doesn't include EVERYTHING. 

In addition I have included links to the recipes and a few of the recipes I have pasted below.

I do hope this helps you plan for your week :)  

Sunday

- Enchilada bake for dinner (recipe not included)
- make Apple scones (Recipe found here on the blog)
- do meal planning for the week
- grocery shopping
- clothes out for school
- lunches made
- school backpack packed
- Take out Ground turkey to defrost for tomorrow
- Go to butcher 

Monday

- chicken dinner for dinner (Chicken, potatoes, broccoli and carrots)
- Shred chicken for lunches
- clothes out for work and school
- pack lunches (shredded chicken wraps)
- make turkey meat balls for tomorrow nights dinner (Recipe here on my Dinner Inspiration Pinterest Board

Tuesday 

- Thai turkey meatballs for Dinner with brown rice (Recipe here on my Dinner Inspiration Pinterest Board
- swimming 7pm
- clothes out for work and school
- make lunches 
- pack diaper bag 
- take out chicken for tomorrow

Wednesday 

- Tarragon Chicken for dinner (Recipe found here on my Dinner Inspiration Pinterest Board)
- clothes out for work
- make lunches 
- pack diaper bag 
- make rice ahead for Thursday dinner

Thursday

- Turkey black bean lettuce wraps for Dinner (Recipe found here on the blog)
- clothes out for work
- make lunches 
- pack diaper bag 

Friday

- Beef and Broccoli Stirfry for Dinner
- No school or work tomorrow!

Saturday 

- Soccer at 1:30pm
- Birthday Party to attend
- Clean house!


Grocery list (not including spices and items not usually in pantry already, check recipes for quantity)

Roast chicken
Potatoes
Broccoli
Carrots
Tortillas
Ground Turkey
Zucchini
Green Onion
Red Curry Paste
Coconut milk
Tomato paste
Chicken Breasts
Shallots
Tarragon
Cream
Live lettuce for lettuce wraps
Black beans
black bean sauce
Steak
Broccoli

Recipes:
Thai Turkey Meat Balls Ingredients
    For Meatballs:
  • 2 lbs ground turkey, extra lean
  • 1 cup zucchini, shredded & liquid squeezed out
  • 1 tbsp fish sauce
  • 1/4 cup green onions, finely chopped
  • 2 tbsp basil, finely chopped
  • 2 tsp ginger, grated
  • 2 garlic cloves, grated
  • 1 tsp red curry paste
  • 2 tbsp coconut milk, light (canned)
  • 1/8 tsp hot pepper chill flakes
  • Cooking spray (I use Misto)
  • For the Sauce:
  • 1 + 1/2 cup coconut milk, light (canned)
  • 3 tbsp tomato paste
  • 1 tsp red curry paste
  • 1 tsp fish sauce
  • 1/8 tsp hot pepper chili flakes, or to taste
  • 5-6 kaffir lime leaves (optional)
I'll probably leave out the fish sauce and pepper flakes as well as the lime leaves.  


Directions

  1. In a medium bowl, combine ingredients for meatballs, mix with your hands thoroughly. Make 28 meatballs by spooning heaping 1 tbsp of mixture and rolling between your hands. Lay on a cutting board or plate. Set aside.
  2. In a small bowl, whisk together sauce ingredients and set aside.
  3. Preheat large, 12" or larger, skillet on high, spray with cooking spray. Add meatballs and cook until brown, for about 2-3 minutes. No need to cook the meatballs through. Add the sauce, reduce heat to medium and simmer for 15 minutes, uncovered. Serve warm with brown rice or brown rice noodles. Add garnish like fresh cilantro and green onions.
  4. Storage Instructions: Refrigerate covered for up to 3 days. Freeze in an airtight container for up to 3 months.

Tarragon Chicken Recipe Ingredients:

  • 4 boneless, skinless chicken breast halves
  • 1 Tbs. unsalted butter
  • 1 Tbs. extra-virgin olive oil
  • Salt and freshly ground pepper, to taste
  • 3 Tbs. chopped shallot
  • 1 Tbs. chopped fresh tarragon
  • 1⁄2 cup heavy cream
  • Fresh lemon juice, to taste (optional)
  • Chopped fresh flat-leaf parsley for garnish

Directions:

Trim any excess fat from the chicken. Rinse and pat dry with paper towels. One at a time, place a chicken breast half between 2 sheets of waxed paper or plastic wrap. Using a rolling pin, flatten to an even thickness of about 1⁄2 inch.
In a large sauté pan or fry pan over medium-high heat, melt the butter with the olive oil. When hot, add the chicken, season with salt and pepper and sauté gently, turning once, until the chicken is golden and opaque throughout and the juices run clear when the meat is pierced with a knife, about 3 minutes per side. Transfer the chicken to a warmed plate and keep warm.
Pour off any excess fat from the pan and place the pan over medium-low heat. Add the shallot and sauté, stirring, until translucent, 1 to 2 minutes. Add the tarragon and cream, increase the heat to medium and stir with a wooden spoon, scraping up any browned bits from the pan bottom and blending well. Cook, stirring, until bubbling and thickened slightly, 2 to 3 minutes. Season with salt and pepper and a squeeze of lemon juice. Return the chicken to the pan and turn each breast several times in the sauce until well coated and hot. Transfer the chicken to a warmed serving plate or individual plates and spoon the remaining sauce over the chicken. Sprinkle with parsley and serve immediately. 
Serves 4.

Beef and Broccoli Stir Fry

1TBSP soy sauce or coconut aminos
1 TBSP water
1 tsp tapioca starch
½ teaspoon raw honey
1 tsp olive oil
4 ounces top sirloin
1-cup broccoli florets
1 clove garlic
½ teaspoon grated fresh ginger
½ cup cooked brown rice

Combine soy sauce, water, corn starch, and honey in a small bowl.
Heat oil in a large skillet over medium heat. Add beef and cook until cooked through.  Remove beef.

Add broccoli, garlic, and ginger to the skillet and cook 2-3 minutes. Remove broccoli and add to bowl with beef. Keep warm
Add soy sauce mixture to the skillet and heat for 30 seconds. Return beef and broccoli to skillet with sauce and stir to coat. Remove and serve over rice.

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