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THIS WEEK’S MENU
- Yogurt with Blueberries, Honey and Kashi Go Lean Crunch
- Fake (but tasty) Iced Soy Latte
- Chicken Salad Sandwich with Green Apple on Whole Wheat
- Two Variations of Bruschetta- White Bean and Tomato
- Roasted Red Potatoes
- Rice Cake with PB and Golden Raisins
THE GROCERY LIST (for 2 people)
- 5-6 cups of blueberries (usually about 2 of the big tubs)
- 10 oranges or 20 clementines
- 1 small yellow onion
- 1 lemon
- red leaf or butter lettuce
- 10 tomatoes (medium sized, on the vine if they have them)
- 10 red skinned potatoes (about 4 inches each)
- flat leaf parsley
- 2 cans white beans (canellini)
- red pepper flakes
- olive paste or tapenade
- 2 cans chicken broth
- Cafe Bustello (or similar) instant espresso powder
- lightly salted rice cakes
- sandwich bread (about 20-24 slices for the week)
- Kashi Go Lean Crunch or granola
- golden raisins
- peanut butter
- soy milk
- 8 cups plain or vanilla yogurt (lowfat, regular, or greek)
- 1.5 lbs. chicken breasts – about 3, boneless, skinless
- ciabatta or crusty peasant bread (enough for 20-24 1/2 inch slices)
WHAT WE ALREADY HAD AT HOME
- dried dill
- dijon mustard
- balsamic vinegar
- fresh rosemary
- olive oil
PREP ON SUNDAY
I decreased this recipe a bit as we only really needed to use 3 chicken breasts and I added a chopped green apple for a little interesting crunch and some fiber! I didn’t follow their recipe for poaching the chicken. Instead, I poached three chicken breasts (no skin or bone) in two cans of broth and one can of water with some carrot chunks and onion I had in the fridge.
White Bean Bruschetta Topping
I used two cans of canellini beans, RINSED, and upped everything else accordingly for this topping. I prepped on Sunday, leaving out the rosemary, basil, and olive oil. Each night, I mixed a little of those ingredients into each portion so it tasted like I just made it.
BREAKFAST- 10 minutes
Yogurt with Blueberries, Honey and Kashi Go Lean Crunch
You can make this however you like, but for each person, we use about 3/4 cup of yogurt, 1/2 cup of blueberries, 1/2 cup of Kashi and a drizzle of honey.
Fake (but tasty) Iced Soy Latte
Put two heaping teaspoons of instant espresso in a tall glass. Add 1/2 cup of cold water and stir until dissolved. Add 1 cup of soy milk and stir. Top off with ice.
LUNCH- 10 minutes
Chicken Salad Sandwiches
Pile lettuce and some of the chicken salad you prepped on Sunday onto bread and chow down. Don’t forget your clementine!
SNACK- 5 minutes
Rice Cake with PB and Golden Raisins
Spread some peanut butter on a rice cake and sprinkle with golden raisins.
DINNER- 45 minutes
Roasted Red Potatoes
I use about 1 medium sized potato per person each night. If your red potatoes are quite small, no worries, just use more and change the list accordingly. Preheat oven to 400. Rinse potatoes and cut into 1 inch chunks. Place on a foil lined (easier to clean up) baking sheet or roasting pan. Drizzle with a little olive oil, salt and pepper and toss to coat. Roast for about 25 minutes or until tender and golden.
Two Variations of Bruschetta- White Bean and Tomato
Each night, prep your toppings while your potatoes are roasting in the oven.
Mix a little rosemary, basil, and olive oil into each portion of the white bean topping you prepped on Sunday. Salt and pepper to taste.
The tomato topping is better when made each night, so I use this recipe loosely. I estimated 1 chopped tomato per person, and then added everything else in the recipe to taste.
Right after the potatoes are done, toast two big slices of bread per person. Cut your bread at an angle if the loaf is small. You don’t want thick toast, but you do want good surface area for your toppings! While it’s still hot, rub each side of the toasts with a garlic clove and drizzle or brush on a little olive oil. Pile on the toppings and serve with the potatoes.
IDEAS FOR UNUSED PERISHABLE INGREDIENTS
- celery and parsley- buy some cream cheese and mix in chopped parsley. Spread onto celery sticks for a snack.
- olive paste or tapenade- store it in the fridge and add it (and some ricotta) to store bought pasta sauce next week. Serve over ziti.