May 2016 Meal Swap Menu and Recipes
Liz: Homemade Chicken Nuggets
Ashley: Pulled BBQ Chicken Sandwiches
Nicole: Slow Cooker Crockpot Coca-Cola Beef Roast recipe
Anna: Crockpot Southwest Chicken
Julie: Crockpot Enchiladas
Katie/Brittney: The Ultimate Asian Flank Steak
Kellie: One-Pot Pasta Bolognese
Homemade Chicken Nuggets
1 lb. boneless skinless chicken breasts (preferably organic)
1 cup whole wheat breadcrumbs (make these yourself by throwing some stale bread into the food processor.)
¼ cup freshly grated Parmesan cheese
½ teaspoon paprika
½ teaspoon garlic powder
Salt and pepper to taste
Prep Day: Chop the chicken into small chunks and sprinkle them with salt and pepper.
Lightly beat the egg with a splash of water in a shallow bowl.
In another shallow bowl mix together the breadcrumbs, cheese, paprika, and garlic powder.
Bread the chicken: Drop some of the chicken chunks into the egg mixture until they are coated on all sides. Then, dip into the breadcrumb mixture. Roll them around and make sure the pieces are fully coated. Set the coated pieces aside while you finish the rest of the nuggets.
Serve Day: When ready to bake, thaw overnight in the fridge.
Heat a thin layer of oil in a large sauté pan over medium-low heat.
Cook the chicken nuggets for several minutes on each side until they are golden brown. You want the nuggets to be cooked all the way through by the time they get brown on the outside. Cut one down the middle to make sure it is fully cooked. (No pink!).
Transfer the nuggets to a plate lined with paper towels to help drain off any excess oil.
BBQ Pulled Pork Sandwiches
2 pounds boneless, skinless chicken breasts
1 cup barbecue sauce (a flavor you like)
1/3 cup Italian dressing (not creamy)
2 tablespoons packed brown sugar
1 tablespoon Worcestershire sauce
2 tablespoons cornstarch
2 tablespoons chicken broth
additional barbecue sauce, if desired
rolls, for serving as sandwiches
Prep Day: Mix together broth and cornstarch. Add everything else and mix well. Pour a little of the mixture in the bottom of crockpot. Add chicken. Pour the rest of the sauce over the top. Cook on low 4-6 hours. Shred chicken mixture. Cool. Package for freezing.
Serve Day: Thaw. Reheat in microwave or sauce pan. If it seems dry add BBQ sauce. Serve on buns.
Slow Cooker Crockpot Coca-Cola Beef Roast
3-4lb. Beef roast, cheaper cut preferred
2 cans of Coca-Cola (I bet Dr. Pepper would be good, too)
1 package Lipton Onion soup mix
1 Onions, quartered
2 Carrots, roughly chopped (or use baby carrots for ease)
2 Potatoes, quartered
Salt and Pepper to taste
Prep Day: Package up meat and vegetables separately for freezing. Freeze. Package up coke, and soup mix pouch for the pantry.
Serve Day: Thaw. Place beef roast into crockpot. If it has a fatty layer on it, I usually try and put that on top, so it drips down through meat to moisturize.
Sprinkle chopped vegetables around the roast in the slow cooker.
Pour two Coca-Colas over roast into slow cooker.
Sprinkle one package of Lipton Recipe Secrets Onion on top of the roast.
Cook on high for 8-10 hours or until meat is falling apart and your vegetables are tender.
Crockpot Southwest Chicken
1 can of corn, drained
1 can of black beans, drained
1 – 16oz jar of salsa
3-4 chicken breasts (about 2 pounds)
1 – 8oz brick of cream cheese
Prep Day: Add the corn, black beans, salsa, and chicken to the ziploc bag. Freeze.
Serve Day: Thaw, and dump ingredients into the crock pot. Cook on high for 6-7 hours and low for 7-8 hours.
About 30 minutes before the meal is going to be served remove and shred the chicken.
Cut up the cream cheese into chunks and add to the crock pot with the chicken.
Serve over rice. We also added some shredded cheese on top and it was delicious!
Crockpot Pork Enchiladas
2 lb. Pork Roast
1 can of corn
1 can Enchilada Sauce
8 count Tortillas
Prep Day: Freeze pork. Package up tortillas and can of sauce for pantry. Cream cheese in fridge.
Cooking Pork Instructions: Low 6-7 hours OR High 4-5 hours in crockpot.
Serve Day: Thaw pork. Drain most of the liquid and shred.
Cut cream cheese in small chunks.
Pour a little bit of enchilada sauce on the bottom of crockpot. Dredge tortilla shell in enchilada sauce. Then layer on pork and corn mixture. Drop 4 chunks of cream cheese on pork mixture. Then repeat. Top with cheddar cheese.
Heat 30 minutes.
Asian Flank Steak
1 ( 1 1/2- to 2-pound) flank steak
1/4 cup low sodium soy sauce
1/4 cup balsamic vinegar
1/2 cup vegetable oil
3 Tablespoons honey
4 garlic cloves, minced
2 Tablespoons minced fresh ginger
3 scallions, thinly sliced
Equipment: gallon size sealable plastic bag
Prep Day: Place the plastic bag in a large bowl and then add the soy sauce, balsamic vinegar and oil to the bag. Whisk in the honey, garlic, ginger and scallions. Add the steak to the bag, flipping it to coat it in the marinade, and then seal the plastic bag.
Place the steak in the fridge and marinate it overnight, or for a minimum of 10 hours or freeze.
Serve Day: Thaw. When ready to cook, remove the steak from the fridge and preheat your cooking surface (grill or stovetop grill pan). Remove the steak from the marinade, discard the leftover liquid, and sear the steak on each side until it’s cooked to your desired degree of doneness. Let the steak rest for 5 minutes and then slice it against the grain and serve.
One-Pot Pasta Bolognese
2 tablespoons olive oil
2 onions, diced (about 3 cups)
2 carrots, diced (about 1 cup)
1 teaspoon salt
1 lb. lean (at least 80%) ground beef
¼ cup canned organic tomato paste
1 can (28 oz) organic fire roasted diced tomatoes, undrained
1 carton (32 oz) beef broth
½ teaspoon crushed red pepper flakes
2 teaspoons Italian seasoning
1 lb. uncooked spaghetti
½ cup shredded Parmesan cheese (Not provided)
Prep Day Directions: In Dutch oven, heat oil over medium-high heat until hot. Cook onions, carrots and salt in oil 5 to 8 minutes or until softened. Add beef; cook 5 to 8 minutes, stirring frequently, until browned.
Stir in tomato paste and tomatoes. Stir in broth, pepper flakes and Italian seasoning; heat to simmering. Cool, bag and freeze.
Serve Day Directions: Thaw meat mixture and heat in pot. Break pasta in half, then thoroughly rinse under cold water. Tuck pasta into simmering liquid, covering completely. Reduce heat to medium-low; cook 13 to 15 minutes or until pasta is soft and sauce is reduced slightly. Top with optional Parmesan cheese.