One Bite at a Time
This Weeks Menu:
Sunday Crab Fritters w/ Avocado Salsa over Arugula & Lime Salad
Monday Bourbon Beef Tenderloin w/ Tomato & Blue Cheese Salad
Tuesday Jerk Chicken w/ Roasted Vegetables & Pineapple
Wednesday Baked Macaroni & Cheese w/ Steamed Broccoli
Thursday Beef Tacos w/ Grilled Corn
Friday Sweet & Spicy Sesame Noodles w/ Chicken
Saturday Grilled Pizza w/ Fontina & Arugula
Grocery List:
Produce
2 Garlic Bulbs
1 bunch flat leaf Parsley
1 bunch Thyme
2 bunch Cilantro
1 bunch Basil
1 Bunch Scallions
1 small Ginger Root
2 Jalapenos
3 Red Bell Pepper
2 Yellow Bell Pepper
2 Green Bell Pepper
1 pint Cherry Tomatoes
1 Pint Yellow Grape Tomatoes
2 Shallot
6 red onion
1 white onion
1 yellow onion
1 container Arugula
1 container Bibb lettuce
1 bag of shredded slaw
1 lemon
6 limes
1 Pineapple
2 Avocado
1 Mango
5 Tomato
1 Carrot
6 ear of Corn
2 bunches Broccoli
Staples
Salt*
Black Pepper*
Red Pepper Flakes*
Sweet Paprika
Ground Cumin
Ground Allspice
Ground Cinnamon
Powdered Mustard
Extra Virgin Olive Oil*
Red Wine Vinegar
White Wine Vinegar
Cider Vinegar*
Soy Sauce*
Worcestershire Sauce*
Hot Sauce
Sugar
Brown Sugar*
All Purpose Flour
Dijon Mustard*
Chicken Stock**
Honey*
Maple Syrup
Horseradish Cream
Butcher’s String
Misc
Sesame Seeds
Orange Marmalade
Orange Juice
1 pound Spaghetti
1 box Elbow Macaroni
Peanut Butter
Flour Tortillas
Mild Salsa
Pizza Dough
Unsalted Butter*
Eggs
Dry Sherry
Bourbon
Panko Bread Crumbs
Cheeses
1/2 lb Shredded Monterey Jack Cheese
1 lb Fontina Cheese
1/4 lb Crumbled Blue Cheese
12 oz Sharp Cheddar Cheese
Meats/Poutry/Fish
11 oz cooked white crabmeat
4-5 pound Beef Tenderloin with “silver” removed
8 Chicken Drumsticks
8 Bone In Chicken Breasts
*If you followed last week’s grocery list you will not need to purchase these items
**I LOVE Pacifica’s Organic Chicken Stock and they make a four pack of serving sized containers that is wonderfully convenient!
Prep List
Prepare marinade by combining 1 cup bourbon, 1 cup brown sugar, 2/3 cup soy sauce, 1 bunch chopped cilantro, 1/2 cup lemon juice, 1 tablespoon Worchestershire sauce, 2 cups water, and 4 sprigs chopped fresh thyme. Be sure beef tenderloin is completely trimmed of any fat and connective tissue. Fold the tail end of the beef back underneath itself so that it is of uniform thickness. Secure with butcher’s string, and place in container that can be covered and hold marinade. Pour marinade over meat and cover and refrigerate until dinner Monday Night. Turn meat several times during that time.
Sunday
Crab Fritters with Avocado Salsa over Arugula and Lime Salad
First make the salsa. Combine 1 finely chopped small red onion, remove the stalks and seeds and chopped 1 red bell pepper and 1 yellow bell pepper, peeled and pitted and chopped 1 avocado and 1 mango , 4 chopped tomatoes in a medium sized bowl. Stir in juice and finely grated rind from 2 limes and 1 large bunch of chopped cilantro (save a handful of cilantro for Thursday night’s dinner). Season to taste with salt and pepper
Take 1 container of arugula squeeze juice of 1 lime, lightly mix. Put aside.
Put 2 cups lightly cooked corn kernals, scant 1/2 cup all-purpose flour, and 2 beaten eggs in a seperate bowl and stir until well mixed. Lightly fold in 11 oz cooked white crabmeat, 1 small bunch of chopped parsley, and season to taste with salt and pepper
Heat 3 tablespoons of olive oil in a large skillet over medium-high heat. Drop spoonfuls of the batter into the hot oil and cook in batches for 2-3 minutes on each side, or until crisp and golden. Remove and drain on paper towels. Serve immediately on a bed of arugula, with salsa, and lime wedges.
Monday
Bourbon Beef Tenderloin
Prepare grill for cooking (or preheat oven to 350 degrees) When fire is ready let marinade excess drip off and place meat on oiled grill, reserving the marinade (if preparing in oven, place on greased roasting pan for 45 minutes- 1 hour, occasionally baste, medium temperature will be 140-145). Cover over high heat with lid closed, turning often; occasionally baste. Serve with Horseradish Cream on the side. Save half for Thursday night’s dinner.
Tomato and Blue Cheese Salad
Cut 1 pint red cherry tomatoes and 1/2 pint yellow grape tomatoes in half and place in a salad bowl. Add 1/2 cup crumbled blue cheese, 1 thinly sliced small red onion, 1 head of torn into bite size pieces Bibb lettuce. In a blender, combine 1 peeled and quartered shallot, 20 fresh basil leaves, a handful of chopped parsley leaves, 1 tablespoon dijon mustard, 3 tablespoons white whine vinegar and salt and pepper to taste. Turn the blender on and in a slow, steady stream, pour in 1/4 cup extra virgin olive oil.
Tuesday
Jerk Chicken with Roasted Vegetables and Pineapple
Preheat oven to 400 degrees
Place 1 coarsely chopped red onion in food processor with 4 coarsely chopped garlic cloves, 4 coarsely chopped scallions, juice of 2 limes, 2 halved and seeded jalapeno peppers, 3 tablespoons red wine vinegar, 1/2 cup orange juice, 1 tablespoon sweet paprika, 1 tablespoon ground cumin, 2 teaspoons ground allspice, 1/2 teaspoon cinnamon, 6 fresh thyme sprigs. Pulse to combine. With the processor running stream in 1/2 cup extra virgin olive oil to form a thick paste.
Season 8 chicken drumsticks and 8 bone-in, skin on chicken breasts generously with salt and pepper, then rub all over with the spice paste. Arrange chicken in a roasting pan and roast uncovered for 45 minutes.
Pile 1 peeled, cored, and chopped into bite sized pieces of pineapple, 1 seeded and chopped yellow bell pepper, 2 seeded and chopped red bell peppers, 1 seeded and chopped green bell pepper and 2 sliced red onions on a rimmed baking sheet, coat them in 2-3 tablespoons of extra virgin olive oil and season with salt and pepper. Add the baking sheet to the oven after the chicken has been in for 15 minutes and roast the fruit and vegetables along with the chicken for about 30 minutes.
Serve half the chicken (one drum and one breast per person) and half of the roasted vegetables. Allow the other half to cool and refrigerate them for Friday night’s dinner.
Wednesday
Baked Macaroni and Cheese
Preheat oven to 350 degrees F. In a large pot of boiling, salted water cook 1/2 pound elbow macaroni to al dente.
While the pasta is cooking, in a separate pot, melt 3 tablespoons butter. Whisk in 3 tablespoons flour and 1 tablespoon dry mustard and keep it moving for about five minutes. Make sure it’s free of lumps. Stir in 3 cups milk, 1/2 cup finely diced yellow onion, 1 bay leaf, and 1/2 paprika. Simmer for ten minutes and remove the bay leaf.
Temper in 1 large egg. Stir in 9 oz sharp cheddar cheese. Season with salt and pepper. Fold the macaroni into the mix and pour into a 2-quart casserole dish. Top with 3 oz of remaining cheese.
Melt 3 tablespoons butter in a saute pan and toss 1 cup panko bread crumbs to coat. Top the macaroni with the bread crumbs. Bake for 30 minutes. Remove from oven and rest for five minutes before serving.
Steamed Broccoli
Rinse out well 2 bunches broccoli, and break into large, bite-sized florets. Cut off the stem and peel off the thick skin around the stem. Quarter or halve the stem lengthwise.
Bring 3/4 to 1 inch of water to a boil in a saucepan with a steamer. (Note that is you don’t have a steamer, you can simply put the broccoli directly into an inch of boiling water.) Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 6-7 minutes. The broccoli is done when you can pierce it with a fork. But be careful not to overcook the broccoli. As soon as it is pierce-able, remove from heat, place in serving dish.
Dress to taste with butter, olive oil, lemon zest or juice, or sesame seeds.
Thursday
Beef Tacos with Grilled Corn
Cut leftover beef tenderloin into strips and heat in a warm oven. Serve with a mild salsa, pitted and chopped avocado, shredded monterey jack cheese, a handful of arugula, 1 lime cut into wedges and warmed flour tortillas.
Grilled Corn
Preheat grill to medium. Mix together 2 teaspoons coarse salt and 1 tablespoon finely chopped fresh cilantro in a small bowl. Shuck 4 ears of corn. Grill corn, turning often, until slightly charred and cooked through, about 10 minutes. Serve cobs with unsalted butter, and sprinkle with cilantro salt.
Friday
Sweet and Spicy Seasame Noodles with Chicken
Place a large pot of water over high heat and bring to a boil. Once the water is boiling, add a generous amount of salt and 1 pound spaghetti and cook al dente.
While the pasta is cooking, heat 1/2 cup chicken stock in a small saucepan. Once warm, add 1 inch piece of peeled and grated fresh ginger, 1 grated garlic clove, 3 tablespoons peanut butter, 1/4 cup soy sauce, 2 tablespoons canoloa oil, and 2 tablespoons of honey and whisk to combine.
In a large bowl combine the leftover chicken from Tuesday night’s dinner shredded, the roasted pineapple, peppers, and onions, add 2 cups of shredded slaw mix.
Drain the pasta and add to the bowl with the chicken. Pour the sauce over the noodles and toss to combine. Garnish with 4 thinly sliced scallions and 3 tablespoons toasted sesame seeds
Saturday
Grilled Pizza with Fontina and Arugula
Preheat grill to medium. Brush a rimmed baking sheet with 1 tablespoon extra virgin olive oil. Using your hands stretch pizza dough into a 10×12 inch rectangle on baking sheet. Lightly brush top of dough with tablespoon extra virgin olive oil. Fold in half.
Gently transfer dough to grill and unfold to lay flat. Cover and grill until underside in golden brown, 3-4 minutes. Using a pizza peel or wide spatula, flip crust. Top with 1 pound thinly sliced or grated fontina cheese. Cover until cheese melts, 3-4 minutes more. Transfer to a cutting board. Season with salt and pepper. Top with 2 handfuls of arugula sprinkled over pizza, and drizzle with extra virgin olive oil. Cut into squares.
This weeks recipes adapted for you from The Organic Seasonal Cookbook, The Lady& Sons Savannah Country Cookbook, Alton Brown Online, Rachel Ray Yum-O, Rachel Ray 2,4,6,8 Great Meals for Couples of Crowds, Martha Stewart Livin
This menu is intended for two people, with leftovers for lunch.
This Week’s Menu:
Sunday Roast Chicken w/ Rosemary Red Potatoes and Carrots
Monday Soy Marinated Flank Steak and Iceberg Wedge
Tuesday Shrimp and Bacon Spaghetti
Wednesday Simple Chicken Noodle Soup
Thursday Southwestern Steak Salad
Friday Rosemary Potato Pizza
Saturday Slow Cooker Beef & Black Bean Chili
Grocery List:
Produce
2 medium red onions
2 white onions
1 garlic bulb
1 pound red potatoes
2 pounds carrots
1 pound parsnips
6 scallions *see notes
1 lime
2 lemons
1 cucumber
1 iceberg head
1 poultry herb pack (kateri’s is great!)
1 fresh rosemary bunch
Staples
Chili Powder
Kosher Salt *see notes
Ground Pepper
honey
Extra Virgin Olive Oil
Vegetable Oil
Soy Sauce
Brown Sugar
Cider Vinegar
Worchestshire Sauce
Dijon Mustard
Red Pepper Flakes
Cheeses
1/4 lb Shredded Sharp Cheddar
1/4 lb Gorgonzola
Misc
1 15 oz can tomato puree
1 can chipotle chiles in adobo
1 cup dried black beans
1 bag of wide egg noodles
12 oz spaghetti *see notes
1 small container low fat buttermilk
1 stick of butter
1 pizza dough
Meat/Poultry/Fish
4-5lb Whole Chicken
2 lbs Flank or Skirt Steak
1 lb Shrimp
1 lb Beef Chuck
Bacon *see notes
The Recipes:
Sunday:
Roast Chicken
Move rack to center of oven and Preheat oven to 400 degrees
Lightly oil a shallow roasting pan or baking sheet
Remove the neck and giblet from the chicken and rinse, pat dry
Generously rub the body, neck cavities with salt
Then brush inside and out with butter
Shove Poultry herbs into the cavity
Cut 1 lb Red Potatoes into quarters
Put into a large bowl
Cut 1 lb Carrots into thick slices
Add to bowl
Sprinkle salt and drizzle evoo
Mix till all is lightly covered then add around chicken
Roast for 1 hour for the first 4 lbs and 8 minutes for each additional pound (until thigh registers at 180 degrees/breast at 170-175, should run clear juices when pricked with a fork)
Remove and let stand for 15 minutes
***Pick extra chicken for recipes later in the week, keep carcas
IF YOU WANT:
Pan Gravy (did not add to ingredient shopping list)
1/4 cup dry white wine, sherry, port, or maderira
Put roasting pan (without chicken) on two burners over med-high heat
Bring juices to a simmer and using a wooden spoon scrape the browned bits on the bottom of the pan
Pour mixture into a short drinking glass and let the fat rise to the top, skim fat off with a spoon
Return mixture to small saucepan
Add 3/4 cup chicken stock
1 Tablespoon unsalted butter
1 Tablespoon flour
Whisk until thick
Several drops of fresh lemon juice
Salt and Pepper to taste
Monday:
Soy-Marinated Flank Steak
In a 9×13 baking dish whisk together 1 cup soy sauce, 1/4 cup brown sugar, 3 tablespoons cider vinegar, 2 teaspoons Dijon mustard, 1 tablespoon Worcestershire sauce, 1 teaspoon red pepper flakes, and 1/4 teaspoon pepper
Place steak in dish and cover dish tightly with plastic wrap. Swirl dish so marinade coats top of steak and refrigerate turn steak occasionally Marinade 1-2 hours
Oil and heat grill or grill pan to high. Remove steak from marinade, make sure to let excess marinade drip off. Pour marinade into a sauce pan and let simmer over med-high heat until reduced by half (about 10 minutes)
Grill Steak, cover 5 minutes, turn, brush with glaze and grill until med-rare (approx 5 more minutes)
Let rest 8–10 minutes before slicing
***Save half for later in the week
Iceberg Wedge
***cut in iceberg head in half, save half for later in week
In a small bowl, combine 3/4 cup low-fat buttermilk, 1 small garlic clove minced, 1 teaspoon of finely grated lemon zest, and 1 teaspoon of lemon juice, stir in 1/4 cup crumbled gorgonzola cheese and 1/4 teaspoon of salt. Mash some of the cheese to thicken the dressing
Cut 1/2 iceberg head into four wedges.
To serve drizzle dressing over the top of the wedges and sprinkle with ground pepper
Tuesday:
Shrimp and Bacon Spaghetti
In a large pot of boiling salted water, cook 12 oz pasta until al dente. Reserve 1/2 cup pasta water; drain pasta and return to pot
While pasta is cooking, fry 2 strips of bacon in large skillet over medium until browned, 6-8 minutes. transfer to towel-lined plate
Add 8 oz peeled and deveined and halved horizontally shrimp, 6 scallions chopped, and 2 minced cloves of garlic to skillet. Cook, stirring frequently until shrimp are almost opaque, about a minute. Add 1/4 pasta water and bring to just a boil.
Add shrimp misture and lemon juice to pasta. Season with salt and pepper and toss to combine. Thin sauce with pasta water as needed. Serve with sprinkled bacon
Wednesday:
Simple Chicken Noodle Soup
In a large pot combine 1 pound carrots sliced into 1/2inch slices , 1 pound parsnips sliced 1/2inch thick, 2 medium white onions, sliced into thin wedges, chicken carcas from monday night’s dinner, and water to cover. Stir in salt, bring to a boil and reduce to a simmer. Cook until vegetables are tenders, skim off foam. Remove carcas add leftover pulled chicken from Monday night and cooked egg noodles. Season and enjoy
*put in serving size container and freeze extra for up to 3 months for easy meal
Thursday:
Southwestern Steak Salad
Heat leftover sliced flank steak from Monday’s dinner.
Meanwhile in a large bowl toss shredded iceberg lettuce, 1 avacodo halved, pitted, peeled, diced, 1 peeled and diced cucumber, 1 small red onion thinly sliced, 1/4 teaspoon salt, and 1/8 teaspoon of pepper. (add 6 small tomatoes cut into wedges if desired, not on grocery list!)
In a small bowl, combine minced chipotle chilis in adobo, 3 tablespoons fresh lime juice, 2 teaspoons honey, 1/2 teaspoon salt and a pinch of pepper, gradually whisk in 1/4 cup evoo, and any juice from steak.
Pour dressing over salad and toss; add steak and toss again.
***Feel free to throw on some of those leftover shrimps for a surf n turf salad
Friday:
Rosemary Potato Pizza
Preheat oven to 475 degrees
Lightly oil baking sheet. Place pizza crust on sheet and brush with 1 tablespoon evoo
Top crust with an even layer of very thinly sliced small red potatoes (about 7), sprinkly with fresh roesmary, then drizzle with 1 tablespoon evoo, season with salt and pepper. (feel free to add cooked bacon bits)
Bake pizza until crust are browned, about 11 minutes
Saturday:
Slowcooker Beef and Black Bean Chili
In a 5-6 quart slow cooker combine 1 pound beef chuck cut into 3/4 inch chunks, 1 15 oz can tomato puree, 1 cup rinsed, dried black beans, 1 chopped red onion (reserve some for garnish), 2 minced cloves of garlic, 3 teaspoons chili powder, 2 cups of water, 2 teaspoons of salt and 1/2 teaspoon of pepper.
Cover and cook on high for 6 hrs or on low for 8 hrs.
Serve with any of you favorite chili toppings: chedder cheese, onion, jalepenos, sour cream
*great the next day for football snacks ie chili nachos, or put in freezer for up to three months for fast easy meal
Notes
take the white from the scallions and put in a cup of water in the kitchen window, they will continue to grow and you won’t have to buy scallions
kosher salt is sooooo much better for you than table salt and tastes better with food. It does not cause clogged arteries, sea salt is great too!
brown rice spaghetti will metabolize faster, if you can adjust your taste buds this is a great healthy alternative
always, always, always stock up on bacon when it’s on sale and stick it in the freezer!
Recipes taken from Everyday Food Issues, 61, 64, & 65 and from the Joy of Cooking.
