Greetings, HWYD Friends!
As promised in our introductory post, we plan on sharing with you our many HWYD Big Dish recipes. As a refresher each week, we'll remind you of how our HWYD Big Dish system works:
Every week, we have an HWYD Big Dish. That dish is THE dish we build around for the week. We use it one of three ways:
- We actually just make a large portion of a HWYD Big Dish that we rework throughout the week, adding gourmet twists that make it practically unrecognizable from one meal to the next, or...
- We make a HWYD Big Dish that morphs into different phases throughout the week. A chicken for a meal which becomes a broth which makes a tomato soup which creates a sauce, or...
- We make HWYD Big Dish components that come together in different ways throughout the week leading to the main attraction.
HWYD Big Dish System Goals:
- There is only 1 main day of preparation for the week with no more than 10 steps.
- The grocery list will be at or under $200 for all meals for all members of the household for the week.
- The meals are better tasting and better for you than going out to eat.
- So, you save time, money, calories and eat better!
The HWYD Big Dish Recipe of the Week is:
Easy
Meals:
7 Breakfasts
7 Lunches
7 Dinners
Portions for 7 Days:
4 adults, or
3 adults and 2 children, or
2 adults and 4 children
Bottom Line:
21 meals for 4 adults = 84 meals = $2.38/meal
21 meals for 3 adults and 2 children = 105 meals = $1.90/meal
21 meals for 2 adults and 4 children = 126 meals = $1.59/meal
Day 1
Breakfast: Spinach, cheese, and tomato omelet, vanilla yogurt
Lunch: Tuna salad and baby spinach sandwich on whole wheat, strawberry and grape cup with orange fruit cream
Dinner: Chicken tortillas, HWYD spiced black beans, rice, homemade salsa
Day 2
Breakfast: Cinnamon toast, blueberries, and cubed cheese
Lunch: Easy-peasy spinach and cheese soufflé, fresh carrots, fresh broccoli, fresh celery
Dinner: Chicken pasta in homemade marinara, mixed greens in Italian dressing
Day 3
Breakfast: Buttered and toasted English muffin, cream cheese, banana and blueberries
Lunch: Sausage and cheese quiche, HWYD spiced black beans and rice
Dinner: Homemade chicken noodle soup, broccoli salad
Day 4
Breakfast: Breakfast tortilla with eggs and HWYD spiced black beans, homemade salsa
Lunch: Chicken salad, blueberries and grapes with orange fruit cream, French chilled rice mold
Dinner: HWYD heavenly pork tenderloin, lima beans, buttered agave sautéed carrots, pasta salad
Day 5
Breakfast: Boiled egg, oatmeal with cinnamon, sugar, and banana
Lunch: Homemade pork tenderloin vegetable soup, easy-peasy spinach and cheese soufflé
Dinner: Tuna croquettes, corn, rice, and mixed green salad with strawberries
Day 6
Breakfast: Pork tenderloin and HWYD spiced black bean omelet, vanilla yogurt with fresh strawberries
Lunch: Rice-stuffed chilled tomato, mixed greens, buttered and toasted English muffin with cream cheese
Dinner: Chicken and broccoli sauté, French chilled rice mold, corn, lima beans
Day 7
Breakfast: Sausage, cheddar, and mozzarella quiche, grapes, vanilla yogurt
HWYD Super Shortcut Chicken and Broth
Rating:Easy
Meals:
7 Breakfasts
7 Lunches
7 Dinners
Portions for 7 Days:
4 adults, or
3 adults and 2 children, or
2 adults and 4 children
Bottom Line:
21 meals for 4 adults = 84 meals = $2.38/meal
21 meals for 3 adults and 2 children = 105 meals = $1.90/meal
21 meals for 2 adults and 4 children = 126 meals = $1.59/meal
The prep day makes these meals fully interchangeable.
Feel free to mix things up!
This menu is just a sample so you can preview the meals for the week.
This menu is just a sample so you can preview the meals for the week.
Sample Menus for HWYD Big Dish 1:
Breakfast: Spinach, cheese, and tomato omelet, vanilla yogurt
Lunch: Tuna salad and baby spinach sandwich on whole wheat, strawberry and grape cup with orange fruit cream
Dinner: Chicken tortillas, HWYD spiced black beans, rice, homemade salsa
Day 2
Breakfast: Cinnamon toast, blueberries, and cubed cheese
Lunch: Easy-peasy spinach and cheese soufflé, fresh carrots, fresh broccoli, fresh celery
Dinner: Chicken pasta in homemade marinara, mixed greens in Italian dressing
Day 3
Breakfast: Buttered and toasted English muffin, cream cheese, banana and blueberries
Lunch: Sausage and cheese quiche, HWYD spiced black beans and rice
Dinner: Homemade chicken noodle soup, broccoli salad
Day 4
Breakfast: Breakfast tortilla with eggs and HWYD spiced black beans, homemade salsa
Lunch: Chicken salad, blueberries and grapes with orange fruit cream, French chilled rice mold
Dinner: HWYD heavenly pork tenderloin, lima beans, buttered agave sautéed carrots, pasta salad
Day 5
Breakfast: Boiled egg, oatmeal with cinnamon, sugar, and banana
Lunch: Homemade pork tenderloin vegetable soup, easy-peasy spinach and cheese soufflé
Dinner: Tuna croquettes, corn, rice, and mixed green salad with strawberries
Day 6
Breakfast: Pork tenderloin and HWYD spiced black bean omelet, vanilla yogurt with fresh strawberries
Lunch: Rice-stuffed chilled tomato, mixed greens, buttered and toasted English muffin with cream cheese
Dinner: Chicken and broccoli sauté, French chilled rice mold, corn, lima beans
Day 7
Lunch: Chicken salad with mixed greens, deviled eggs, blueberries with orange fruit cream
Dinner: Pork tetrazzini, buttered agave sautéed carrots, broccoli salad
Ingredients:
200$-or-Less Grocery List
3 deli roast chickens - already cooked - the small ones like they have near the check out at the grocery store
3 small or one large pork tenderloin, unspiced
1 box of pre-cooked sausage patties (in microwave pouches)
3 dozen eggs
1 large family size bag of mixed salad greens, your preference
1 10-16 oz size bag of fresh baby spinach
4 bunches of broccoli
8 medium tomatoes
1 family size bag of carrots
1 bunch cilantro
2 peppers, any color of your preference (red, green, yellow, or orange)
2 white onions2 peppers, any color of your preference (red, green, yellow, or orange)
1 purple onion
1 bunch of grapes3 containers of strawberries
1-2 container(s) of blueberries
1 bunch of bananas
10 individual vanilla yogurts
4 bags of cubed cheese of your choice
1 10 oz package of cream cheese
1 bottle of Italian dressing
1 bottle agave maple syrup
*You can order this off of the internet if you don't have a store nearby. It's a wonderful product, and we recommend buying in bulk.
1 large box of raisins
3-4 large cans of white albacore tuna in water
1-3 can(s) of tomato sauce
4 cans black beans
4 cans of corn
6 small cans of lima beans
1 large boxes of instant rice (10 packs)
1 box of pasta noodles (vermicelli, spaghetti, angel hair, etc.)1 box of fusilli noodles
1 box instant oatmeal breakfast packs
1 loaf of whole wheat bread
2 bags of English muffins
1 family pack of flour tortillas (about 10-20)
1 small jar of marshmallow creme
1 carton of orange juice
2 frozen 9" pastry shells
*I make my own pastry with an oil pastry recipe. If you prefer, you can skip the frozen pastry shells and make your own using any number of easy online recipes.
Things you may already have on hand
milk
mayonnaise
mayonnaise
sugar
flour
cream of tartar
butter
cinnamon
dry mustard
bay leaves
salt
pepper
garlic salt
cumin
rosemary
basil
basil
onion salt
butter
olive oil
vinegar
olive oil
vinegar
Prep Day in Ten Steps:
Step 1 - Store the chicken and prepare the broth
Remove the meat from roast chickens and store in a vacuum container, like Tupperware. Add one or more of the carcasses to 2-3 pots and fill with water. Heat until boiling. Add 2-3 bay leaves, garlic salt, onion salt, regular salt and pepper, and whatever else you like. Maybe a cube of butter. Reduce heat and leave simmering uncovered for an hour or so. Taste the broth. Add whatever you think it needs. Once you are satisfied with the taste, removed the carcasses, and fill the remaining room in the pot with more water. Heat again to boiling. Taste and add necessary spices again. Turn off the stove and let cool. Once cool, refrigerate for at least an hour. The entire process will take a few hours. You have plenty of time to complete the other steps.
Step 2 - Get ready for boiled and deviled eggs
Boil some 6-8 eggs, depending on how much people in your house like them. Let them boil while you complete step 3.
Step 3 - Whip up the orange fruit cream
Mix the small jar of marshmallow creme with about 3 oz. of the cream cheese. Add a splash of orange juice. Mix with a hand blender. Store in the refrigerator when fully blended. Clean your blender.Step 4 - Spice up your black beans
Microwave two of your sausage patties. Open all four cans of black beans. Heat to a boil. Chop the sausage patties fine and add to black beans. You probably won't need salt or pepper for the beans, but do add a pinch of cumin to enhance the spicy flavor. Taste-test. Let boil a few minutes after the sausage is stirred in. If the beans seem to dry out all, add a tablespoon or water or two. Turn off the heat and let cool.
Step 5 - Time for tuna salad
Wash all of your celery. Chop up 2-3 stalks into bite size pieces and store. Dice the remainder. Open all of the tuna and drain. Empty cans into a bowl and add enough mayonnaise to make the tuna stick together well. Add salt and pepper to taste. You may want to add a handful of diced chopped celery. Mix with a blender at low speed. Store in the refrigerator. You're probably ready to chill the chicken broth and the boiled eggs, too. Reserve a half a cup of diced celery on the counter, and put the rest in the refrigerator.
Step 6 - Rejoice in your fresh salsa
Chop up 3 of your tomatoes, a third of a white onion, about half of the leaves of your cilantro, a teaspoon of orange juice, a teaspoon of garlic powder, and salt and pepper to taste. Mix well and store in the refrigerator.
Step 7 - Carrot and celery preparation
Wash and peel all the carrots. Chop 2-3 in bite size pieces. Return all of the carrots to the refrigerator except one that you dice. Combine with the celery you have reserved. Time to put the black beans in the refrigerator and pull out one container of chicken broth.
Step 8 - Season your tenderloin
Take out all of your pork tenderloin. Rub it liberally with salt, pepper, dry mustard, garlic salt, onion salt. You can add sage and rosemary. You need to finish with a light dusting of cinnamon. The pork needs to be massaged and coated. When you are finished, place in the broth, place back in refrigerator. The pork should sit in there for at least a couple of hours, but it can stay there for a day or two.
Step 9 - Make your marinara
Sauté a shredded carrot and a finely diced celery stalk in 1/3 cup olive oil. Add 1/4 teaspoon of salt and 1/4 teaspoon of pepper, 1/2 teaspoon of garlic salt, and 1/2 teaspoon of onion salt. Add three peeled and hand-crushed tomatoes, one can of tomato sauce, one bay leaf, and a half a teaspoon dried basil. Simmer until the sauce thickens, about an hour.
Step 10 - Broccoli salad, soufflés, and crudités
While the marinara is cooking, wash and chop up all of your broccoli. Take 4 cups of chopped broccoli aside, and store the remainder. Chop up a half of a red onion. Combine onion, broccoli, and a cup of raisins. In a small boil, combine 1/2 cup mayonnaise, 1 tablespoon vinegar, and 2 teaspoons sugar for the dressing. Pour over broccoli mixture and coat well. Store in the refrigerator. Don't forget to check on your marinara and store it as well.
Finishing Touches:
Spinach, cheese, and tomato omelet, vanilla yogurt
Select 4 eggs and combine milk, salt, and pepper as if you are making scrambled eggs. In a large skillet,
sauté butter. Pour the egg mixture in on medium-low heat. As if firms, add washed baby spinach, one
chopped tomato, and cubed cheese of your choice to one half of the omelet. With a spatula, slide
the omelet out of the pan onto a plate, flipping the other half over the filling. Slice into quarters and serve
with vanilla yogurt.
Cinnamon toast, blueberries, and cubed cheese
Select eight pieces of bread, butter them, and sprinkle sugar and cinnamon on top. Broil in oven. Serve
with blueberries and cubed cheese of your choice.
Breakfast tortilla with eggs and HWYD spiced black beans, homemade salsa
Select four flour tortillas. Grease a skillet with butter or olive oil and warm the tortillas while in a separate
bowl combing 4 eggs with milk, salt, and pepper. Remove tortillas, add more butter, and scramble the
eggs. Add one cup of the HWYD spiced black beans and cubed cheese if desired. Place eggs inside
each of the tortillas and wrap. Slice tortillas if necessary to serve a combination of adults and children.
Serve with a side of homemade salsa.
Buttered and toasted English muffin, cream cheese, banana and blueberries
No special instructions necessary.
Boiled egg, oatmeal with cinnamon, sugar, and banana
No special instructions necessary.
Pork tenderloin and HWYD spiced black bean omelet, vanilla yogurt with fresh strawberries
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. For this omelet you will chop and reheat about 8-10 ounces of
the tenderloin adding it to your omelet mixture. Select 4 eggs and combine milk, salt, and pepper as if
you are making scrambled eggs. In a large skillet, sauté butter. Pour the egg mixture in on medium-low
heat. As if firms, add chopped tenderloin, one cup of spicy black beans, and cubed cheese of your
choice to one half of the omelet. With a spatula, slide the omelet out of the pan onto a plate, flipping the
other half over the filling. Slice into quarters. Wash and chop some fresh strawberries. Add to vanilla
yogurt and serve on the side.
Sausage, cheddar, and mozzarella quiche, grapes, vanilla yogurt
You can use the frozen 9" deep dish pastry shells or make your own. Microwave 8 pre-cooked sausage
patties and chop fine. Distribute into the bottom of the two pastry shells. Top with 12-16 ounces of
cubed cheese each. Combine 10 eggs and 1/2 cup milk. Distribute evenly. Bake at 325 degrees for
about half an hour for each pie. Let cool and store in the refrigerator.
Lunches
Homemade pork tenderloin vegetable soup, easy-peasy spinach and corn soufflé
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. Combine four cups of broth in a large pot on the stove. Add
two cups chopped carrots, half of a white onion chopped, and a bay leaf. Heat to boiling and add 3
small cans of lima beans and 2 cans of corn. Once boiling, simmer for 30 minutes. Add about 12
ounces of pork tenderloin and cook for another 10 minutes. Salt, garlic salt, and pepper to taste. You
can also add a can of tomato sauce if you prefer a thicker broth.
While the soup is boiling, preheat the oven with a baking sheet in it to 425 degrees. Toast one piece of
bread, remove, and powder into bread crumbs. Butter four 6" ramekins. Sauté crumbs in 1-2 tablesoons
of butter. Wilt 6 ounces baby spinach to bread crumbs. Immediately set aside, cool, and coarsely chop.
In a small saucepan, combine 2/3 cup milk, 2 tablespoons flour, and 1/4 teaspoon salt, and 1/8 teaspoon
pepper. Whisk for about two minutes over medium heat until it boils and thickens. Remove to clean bowl
and allow to rest for ten minutes. Add the spinach, 2 ounces of cheese, and 3 egg yolks. In a separate
bowl, combine the remaining room-temperature 3 egg whites and a 1/4 teaspoon cream of tartar. Beat
on high until rounded peaks form. Fold the egg white mixture into the spinach mixture in thirds. Reduce
heat to 350 degrees. Spoon into ramekins and place on cookie sheet and bake for 20 minutes.
Tuna salad and baby spinach sandwich on whole wheat, strawberry and grape cup with orange fruit cream
No special instructions necessary.
Easy-peasy spinach and cheese soufflé, fresh carrots, fresh broccoli, fresh celery
Preheat the oven with a baking sheet in it to 425 degrees. Toast one piece of
bread, remove, and powder into bread crumbs. Butter four 6" ramekins. Sauté crumbs in 1-2 tablesoons
of butter. Wilt 6 ounces baby spinach to bread crumbs. Immediately set aside, cool, and coarsely chop.
In a small saucepan, combine 2/3 cup milk, 2 tablespoons flour, and 1/4 teaspoon salt, and 1/8 teaspoon
pepper. Whisk for about two minutes over medium heat until it boils and thickens. Remove to clean bowl
and allow to rest for ten minutes. Add the spinach, 2 ounces of cheese, and 3 egg yolks. In a separate
bowl, combine the remaining room-temperature 3 egg whites and a 1/4 teaspoon cream of tartar. Beat
on high until rounded peaks form. Fold the egg white mixture into the spinach mixture in thirds. Reduce
heat to 350 degrees. Spoon into ramekins and place on cookie sheet and bake for 20 minutes. Serve
with fresh crudités of carrots, broccoli, and celery.
Sausage and cheese quiche, HWYD spiced black beans and rice
You can use the frozen 9" deep dish pastry shells or make your own. Microwave 8 pre-cooked sausage
patties and chop fine. Distribute into the bottom of the two pastry shells. Top with 12-16 ounces of
cubed cheese each. Combine 10 eggs and 1/2 cup milk. Distribute evenly. Bake at 325 degrees for
about half an hour for each pie. Let cool and store in the refrigerator. Serve with HWYD spiced black
beans and instant rice.
Chicken salad, blueberries and grapes with orange fruit cream, French chilled rice mold
The preparation for this is not hard, but both items required chilling, so you need to allow an hour or so.
Cook two bags instant rice in salt and drain. Add 1/2 cup of chopped carrot and celery each. Add 1/4
cup chopped white onion. Add 1/3 cup mayonnaise. Mix the mayonnaise, rice, and vegetables well. In a
separate bowl, combine 1/3 cup olive oil, 2 tablespoons vinegar, 1 teaspoon or salt, and about 1/4
teaspoon of pepper. Stir into rice mixture. Press into mold or individual ramekins and chill. While the
rice molds are firming up, combine two cups stored roast chicken with mayonnaise, salt, pepper,
chopped grapes, and chopped walnuts or peanuts if you have them on hand. A dash of dry mustard is
nice as well. Chill chicken salad. When rice mold is firm, serve a cup-size portion of rice with a half-cup
size portion of chicken salad for one adult serving. Garnish with fruit and orange fruit cream.
Rice-stuffed chilled tomato, mixed greens, buttered and toasted English muffin with cream cheese
The preparation for this is not hard, but the tomatoes will need chilling, so you need to allow an hour or
so. Cook two bags instant rice in salt and drain. Scoop out the flesh of four firm tomatoes. Store the
flesh for another recipe. Sprinkle the inside of the tomatoes with salt and pepper. Cook and cool one
can of corn and add to the rice. Add 1/2 cup of chopped carrot and celery each. Addv1/4 cup chopped
white onion. Add 1/3 cup mayonnaise. Mix the mayonnaise, rice, and vegetables well. In a separate
bowl, combine 1/3 cup olive oil, 2 tablespoons vinegar, 1 teaspoon or salt, and about 1/4 teaspoon of
pepper. Stir into rice mixture. Press into tomato shells. Refrigerate for at least an hour. Serve with
buttered and toasted English muffins.
Chicken salad with mixed greens, deviled eggs, blueberries with orange fruit cream
Combine two cups stored roast chicken with mayonnaise, salt, pepper, chopped grapes, and chopped
walnuts or peanuts if you have them on hand. A dash of dry mustard is nice as well. Chill chicken
salad. Meanwhile, remove 2-4 boiled eggs from the refrigerator. Peel and slice in half. Scoop out the
yolks. Combine with mayonnaise, salt, and pepper. Return to firm egg whites. Serve eggs and chicken
on mixed greens with fruit and orange fruit cream on the side.
Dinners
Chicken tortillas, HWYD spiced black beans, rice, homemade salsa
Select four flour tortillas. Grease a skillet with butter or olive oil and warm the tortillas while reheating
two cups of stored roast chicken in a skillet. Add two spiced black beans to skillet and cubed cheese
until melted, if desired. Place chicken mixture inside each of the tortillas and wrap. Slice tortillas if
necessary to serve a combination of adults and children. Serve with a side of homemade salsa.
Chicken pasta in homemade marinara, mixed greens in Italian dressing
Measure, boil, and drain four servings of vermicelli, spaghetti, or any other pasta of your choice. Be sure
to add salt and either butter or olive oil to the water. In a skillet, combine marinara sauce with 2-3 cups
stored roast chicken. Add to pasta and serve with Italian salad.
Homemade chicken noodle soup, broccoli salad
Combine four cups of broth in a large pot on the stove. Add two cups chopped carrots, half of a white
onion chopped, and a bay leaf. Heat to boiling and add 1 small cans of lima beans and 1 cans of corn.
Let boil for 30 minutes. After 20 minutes, add 4 servings of the pasta of your choice and about 8 ounces
of stored roast chicken tenderloin and cook for another 10 minutes. Salt, garlic salt, and pepper to taste.
You can also add a can of tomato sauce if you prefer a thicker broth. Serve with broccoli salad.
HWYD heavenly pork tenderloin, lima beans, buttered agave sautéed carrots, pasta salad
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. It's best for this meal to serve it immediately, but it's really
delicious and tender reheated, so no worries there. As for the carrots, combine a half a stick of butter
and 1/4 cup agave maple syrup (or regular maple syrup) in a large sauce pan or skillet. Add 2-3 cups
carrots chopped to a length of an inch or so. Add lid and simmer a half-hour until tender. In the
meantime, boil 2-4 servings of pasta and cool, preferable corkscrew (fusilli) pasta. Add enough Italian
dressing to taste along with two chopped peppers, any color. Feta and olives are also good in this salad
if you like them. Serve pork and pasta when carrots are ready.
Tuna croquettes, corn, rice, and mixed green salad with strawberries
Take about 2 cups of the tuna salad and press it dry between paper towels if you have the time. Mix in 1
egg. You can add some chopped celery or onion or additional seasonings if you want, but it's not
necessary. Form 1/4 cup size tuna cakes out of your tuna mixture. Heat olive oil or butter in a skillet and
sauté the tuna cakes until slightly browned. Serve with a mixed green salad with strawberries.
Chicken and broccoli sauté, French chilled rice mold, corn, lima beans
The preparation for this is not hard, but both items required chilling, so you need to allow an hour or so.
Cook two bags instant rice in salt and drain. Add 1/2 cup of chopped carrot and celery each. Add 1/4
cup chopped white onion. Add 1/3 cup mayonnaise. Mix the mayonnaise, rice, and vegetables well. In a
separate bowl, combine 1/3 cup olive oil, 2 tablespoons vinegar, 1 teaspoon or salt, and about 1/4
teaspoon of pepper. Stir into rice mixture. Press into mold or individual ramekins and chill. While the
rice molds are firming up, heat two tablespoons of olive oil on the stove. Chop 1/4 white onion and sauté
until translucent. Add 2 cups of chopped broccoli. When the broccoli is very green and starts to lose its
firmness, add 2 cups of stored roast chicken. Heat one can of corn and two small cans of lima beans on
the stove or in the microwave. Serve when the rice is firm.
Pork tetrazzini, buttered agave sautéed carrots, broccoli salad
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. For this tetrazzini, you will use eight medallions. You need to
prepare about 8 ounces of pasta, vermicelli, spaghetti, angel hair, etc. Coat fully with butter. As for the
carrots, combine a half a stick of butter and 1/4 cup agave maple syrup (or regular maple syrup) in a
large sauce pan or skillet. Add 2-3 cups carrots chopped to a length of an inch or so. Add lid and
simmer a half-hour until tender. Returning to the tetrazzini, melt 2 tablespoons of butter in a saucepan.
Stir in 2-3 tablespoons of flour, a cup of your reserve chicken broth in the refrigerator, and 1 cup of
milk. Reheat pork medallions in the sauce. Add 4 tablespoons of cheese of your choice, though we
recommend parmesan. Add salt and pepper to taste. Plate the noodles and top with the medallions and
sauce. Serve the pork and carrots with a side of broccoli salad.
Happy Cooking!
Andrea and Steve
Sharing at:
http://betweennapsontheporch.net
http://frenchcountrycottage.blogspot.com
http://thetablescaper.blogspot.com
Additional photo sources:
www.5dollardinners.com
dietandi.com
www.mynicolita.com
www.recipeboy.com
Wash and peel all the carrots. Chop 2-3 in bite size pieces. Return all of the carrots to the refrigerator except one that you dice. Combine with the celery you have reserved. Time to put the black beans in the refrigerator and pull out one container of chicken broth.
Step 8 - Season your tenderloin
Take out all of your pork tenderloin. Rub it liberally with salt, pepper, dry mustard, garlic salt, onion salt. You can add sage and rosemary. You need to finish with a light dusting of cinnamon. The pork needs to be massaged and coated. When you are finished, place in the broth, place back in refrigerator. The pork should sit in there for at least a couple of hours, but it can stay there for a day or two.
Sauté a shredded carrot and a finely diced celery stalk in 1/3 cup olive oil. Add 1/4 teaspoon of salt and 1/4 teaspoon of pepper, 1/2 teaspoon of garlic salt, and 1/2 teaspoon of onion salt. Add three peeled and hand-crushed tomatoes, one can of tomato sauce, one bay leaf, and a half a teaspoon dried basil. Simmer until the sauce thickens, about an hour.
Step 10 - Broccoli salad, soufflés, and crudités
While the marinara is cooking, wash and chop up all of your broccoli. Take 4 cups of chopped broccoli aside, and store the remainder. Chop up a half of a red onion. Combine onion, broccoli, and a cup of raisins. In a small boil, combine 1/2 cup mayonnaise, 1 tablespoon vinegar, and 2 teaspoons sugar for the dressing. Pour over broccoli mixture and coat well. Store in the refrigerator. Don't forget to check on your marinara and store it as well.
Great job!
You are ready for the week!
Have a glass of wine and relax.
Finishing Touches:
Breakfasts
Select 4 eggs and combine milk, salt, and pepper as if you are making scrambled eggs. In a large skillet,
sauté butter. Pour the egg mixture in on medium-low heat. As if firms, add washed baby spinach, one
chopped tomato, and cubed cheese of your choice to one half of the omelet. With a spatula, slide
the omelet out of the pan onto a plate, flipping the other half over the filling. Slice into quarters and serve
with vanilla yogurt.
Cinnamon toast, blueberries, and cubed cheese
Select eight pieces of bread, butter them, and sprinkle sugar and cinnamon on top. Broil in oven. Serve
with blueberries and cubed cheese of your choice.
Breakfast tortilla with eggs and HWYD spiced black beans, homemade salsa
Select four flour tortillas. Grease a skillet with butter or olive oil and warm the tortillas while in a separate
bowl combing 4 eggs with milk, salt, and pepper. Remove tortillas, add more butter, and scramble the
eggs. Add one cup of the HWYD spiced black beans and cubed cheese if desired. Place eggs inside
each of the tortillas and wrap. Slice tortillas if necessary to serve a combination of adults and children.
Serve with a side of homemade salsa.
Buttered and toasted English muffin, cream cheese, banana and blueberries
No special instructions necessary.
Boiled egg, oatmeal with cinnamon, sugar, and banana
No special instructions necessary.
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. For this omelet you will chop and reheat about 8-10 ounces of
the tenderloin adding it to your omelet mixture. Select 4 eggs and combine milk, salt, and pepper as if
you are making scrambled eggs. In a large skillet, sauté butter. Pour the egg mixture in on medium-low
heat. As if firms, add chopped tenderloin, one cup of spicy black beans, and cubed cheese of your
choice to one half of the omelet. With a spatula, slide the omelet out of the pan onto a plate, flipping the
other half over the filling. Slice into quarters. Wash and chop some fresh strawberries. Add to vanilla
yogurt and serve on the side.
Sausage, cheddar, and mozzarella quiche, grapes, vanilla yogurt
You can use the frozen 9" deep dish pastry shells or make your own. Microwave 8 pre-cooked sausage
patties and chop fine. Distribute into the bottom of the two pastry shells. Top with 12-16 ounces of
cubed cheese each. Combine 10 eggs and 1/2 cup milk. Distribute evenly. Bake at 325 degrees for
about half an hour for each pie. Let cool and store in the refrigerator.
Lunches
Homemade pork tenderloin vegetable soup, easy-peasy spinach and corn soufflé
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. Combine four cups of broth in a large pot on the stove. Add
two cups chopped carrots, half of a white onion chopped, and a bay leaf. Heat to boiling and add 3
small cans of lima beans and 2 cans of corn. Once boiling, simmer for 30 minutes. Add about 12
ounces of pork tenderloin and cook for another 10 minutes. Salt, garlic salt, and pepper to taste. You
can also add a can of tomato sauce if you prefer a thicker broth.
While the soup is boiling, preheat the oven with a baking sheet in it to 425 degrees. Toast one piece of
bread, remove, and powder into bread crumbs. Butter four 6" ramekins. Sauté crumbs in 1-2 tablesoons
of butter. Wilt 6 ounces baby spinach to bread crumbs. Immediately set aside, cool, and coarsely chop.
In a small saucepan, combine 2/3 cup milk, 2 tablespoons flour, and 1/4 teaspoon salt, and 1/8 teaspoon
pepper. Whisk for about two minutes over medium heat until it boils and thickens. Remove to clean bowl
and allow to rest for ten minutes. Add the spinach, 2 ounces of cheese, and 3 egg yolks. In a separate
bowl, combine the remaining room-temperature 3 egg whites and a 1/4 teaspoon cream of tartar. Beat
on high until rounded peaks form. Fold the egg white mixture into the spinach mixture in thirds. Reduce
heat to 350 degrees. Spoon into ramekins and place on cookie sheet and bake for 20 minutes.
Tuna salad and baby spinach sandwich on whole wheat, strawberry and grape cup with orange fruit cream
No special instructions necessary.
Easy-peasy spinach and cheese soufflé, fresh carrots, fresh broccoli, fresh celery
Preheat the oven with a baking sheet in it to 425 degrees. Toast one piece of
bread, remove, and powder into bread crumbs. Butter four 6" ramekins. Sauté crumbs in 1-2 tablesoons
of butter. Wilt 6 ounces baby spinach to bread crumbs. Immediately set aside, cool, and coarsely chop.
In a small saucepan, combine 2/3 cup milk, 2 tablespoons flour, and 1/4 teaspoon salt, and 1/8 teaspoon
pepper. Whisk for about two minutes over medium heat until it boils and thickens. Remove to clean bowl
and allow to rest for ten minutes. Add the spinach, 2 ounces of cheese, and 3 egg yolks. In a separate
bowl, combine the remaining room-temperature 3 egg whites and a 1/4 teaspoon cream of tartar. Beat
on high until rounded peaks form. Fold the egg white mixture into the spinach mixture in thirds. Reduce
heat to 350 degrees. Spoon into ramekins and place on cookie sheet and bake for 20 minutes. Serve
with fresh crudités of carrots, broccoli, and celery.
Sausage and cheese quiche, HWYD spiced black beans and rice
You can use the frozen 9" deep dish pastry shells or make your own. Microwave 8 pre-cooked sausage
patties and chop fine. Distribute into the bottom of the two pastry shells. Top with 12-16 ounces of
cubed cheese each. Combine 10 eggs and 1/2 cup milk. Distribute evenly. Bake at 325 degrees for
about half an hour for each pie. Let cool and store in the refrigerator. Serve with HWYD spiced black
beans and instant rice.
Chicken salad, blueberries and grapes with orange fruit cream, French chilled rice mold
The preparation for this is not hard, but both items required chilling, so you need to allow an hour or so.
Cook two bags instant rice in salt and drain. Add 1/2 cup of chopped carrot and celery each. Add 1/4
cup chopped white onion. Add 1/3 cup mayonnaise. Mix the mayonnaise, rice, and vegetables well. In a
separate bowl, combine 1/3 cup olive oil, 2 tablespoons vinegar, 1 teaspoon or salt, and about 1/4
teaspoon of pepper. Stir into rice mixture. Press into mold or individual ramekins and chill. While the
rice molds are firming up, combine two cups stored roast chicken with mayonnaise, salt, pepper,
chopped grapes, and chopped walnuts or peanuts if you have them on hand. A dash of dry mustard is
nice as well. Chill chicken salad. When rice mold is firm, serve a cup-size portion of rice with a half-cup
size portion of chicken salad for one adult serving. Garnish with fruit and orange fruit cream.
Rice-stuffed chilled tomato, mixed greens, buttered and toasted English muffin with cream cheese
The preparation for this is not hard, but the tomatoes will need chilling, so you need to allow an hour or
so. Cook two bags instant rice in salt and drain. Scoop out the flesh of four firm tomatoes. Store the
flesh for another recipe. Sprinkle the inside of the tomatoes with salt and pepper. Cook and cool one
can of corn and add to the rice. Add 1/2 cup of chopped carrot and celery each. Addv1/4 cup chopped
white onion. Add 1/3 cup mayonnaise. Mix the mayonnaise, rice, and vegetables well. In a separate
bowl, combine 1/3 cup olive oil, 2 tablespoons vinegar, 1 teaspoon or salt, and about 1/4 teaspoon of
pepper. Stir into rice mixture. Press into tomato shells. Refrigerate for at least an hour. Serve with
buttered and toasted English muffins.
Chicken salad with mixed greens, deviled eggs, blueberries with orange fruit cream
Combine two cups stored roast chicken with mayonnaise, salt, pepper, chopped grapes, and chopped
walnuts or peanuts if you have them on hand. A dash of dry mustard is nice as well. Chill chicken
salad. Meanwhile, remove 2-4 boiled eggs from the refrigerator. Peel and slice in half. Scoop out the
yolks. Combine with mayonnaise, salt, and pepper. Return to firm egg whites. Serve eggs and chicken
on mixed greens with fruit and orange fruit cream on the side.
Dinners
Chicken tortillas, HWYD spiced black beans, rice, homemade salsa
Select four flour tortillas. Grease a skillet with butter or olive oil and warm the tortillas while reheating
two cups of stored roast chicken in a skillet. Add two spiced black beans to skillet and cubed cheese
until melted, if desired. Place chicken mixture inside each of the tortillas and wrap. Slice tortillas if
necessary to serve a combination of adults and children. Serve with a side of homemade salsa.
Chicken pasta in homemade marinara, mixed greens in Italian dressing
Measure, boil, and drain four servings of vermicelli, spaghetti, or any other pasta of your choice. Be sure
to add salt and either butter or olive oil to the water. In a skillet, combine marinara sauce with 2-3 cups
stored roast chicken. Add to pasta and serve with Italian salad.
Homemade chicken noodle soup, broccoli salad
Combine four cups of broth in a large pot on the stove. Add two cups chopped carrots, half of a white
onion chopped, and a bay leaf. Heat to boiling and add 1 small cans of lima beans and 1 cans of corn.
Let boil for 30 minutes. After 20 minutes, add 4 servings of the pasta of your choice and about 8 ounces
of stored roast chicken tenderloin and cook for another 10 minutes. Salt, garlic salt, and pepper to taste.
You can also add a can of tomato sauce if you prefer a thicker broth. Serve with broccoli salad.
HWYD heavenly pork tenderloin, lima beans, buttered agave sautéed carrots, pasta salad
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. It's best for this meal to serve it immediately, but it's really
delicious and tender reheated, so no worries there. As for the carrots, combine a half a stick of butter
and 1/4 cup agave maple syrup (or regular maple syrup) in a large sauce pan or skillet. Add 2-3 cups
carrots chopped to a length of an inch or so. Add lid and simmer a half-hour until tender. In the
meantime, boil 2-4 servings of pasta and cool, preferable corkscrew (fusilli) pasta. Add enough Italian
dressing to taste along with two chopped peppers, any color. Feta and olives are also good in this salad
if you like them. Serve pork and pasta when carrots are ready.
Tuna croquettes, corn, rice, and mixed green salad with strawberries
Take about 2 cups of the tuna salad and press it dry between paper towels if you have the time. Mix in 1
egg. You can add some chopped celery or onion or additional seasonings if you want, but it's not
necessary. Form 1/4 cup size tuna cakes out of your tuna mixture. Heat olive oil or butter in a skillet and
sauté the tuna cakes until slightly browned. Serve with a mixed green salad with strawberries.
Chicken and broccoli sauté, French chilled rice mold, corn, lima beans
The preparation for this is not hard, but both items required chilling, so you need to allow an hour or so.
Cook two bags instant rice in salt and drain. Add 1/2 cup of chopped carrot and celery each. Add 1/4
cup chopped white onion. Add 1/3 cup mayonnaise. Mix the mayonnaise, rice, and vegetables well. In a
separate bowl, combine 1/3 cup olive oil, 2 tablespoons vinegar, 1 teaspoon or salt, and about 1/4
teaspoon of pepper. Stir into rice mixture. Press into mold or individual ramekins and chill. While the
rice molds are firming up, heat two tablespoons of olive oil on the stove. Chop 1/4 white onion and sauté
until translucent. Add 2 cups of chopped broccoli. When the broccoli is very green and starts to lose its
firmness, add 2 cups of stored roast chicken. Heat one can of corn and two small cans of lima beans on
the stove or in the microwave. Serve when the rice is firm.
Pork tetrazzini, buttered agave sautéed carrots, broccoli salad
At some point during the week, you will sear the pork tenderloin and bake in a 400 degree oven until
done. Depending on the size, this will probably take about an hour. When you have removed the meat
and let it rest, you can slice it and store it. For this tetrazzini, you will use eight medallions. You need to
prepare about 8 ounces of pasta, vermicelli, spaghetti, angel hair, etc. Coat fully with butter. As for the
carrots, combine a half a stick of butter and 1/4 cup agave maple syrup (or regular maple syrup) in a
large sauce pan or skillet. Add 2-3 cups carrots chopped to a length of an inch or so. Add lid and
simmer a half-hour until tender. Returning to the tetrazzini, melt 2 tablespoons of butter in a saucepan.
Stir in 2-3 tablespoons of flour, a cup of your reserve chicken broth in the refrigerator, and 1 cup of
milk. Reheat pork medallions in the sauce. Add 4 tablespoons of cheese of your choice, though we
recommend parmesan. Add salt and pepper to taste. Plate the noodles and top with the medallions and
sauce. Serve the pork and carrots with a side of broccoli salad.
Happy Cooking!
Andrea and Steve
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