Week 1 recipes

Week 1 Hadley’s Chili (Meal 1) Ingredients: 2 pounds of ground beef or ground sirloin 1 large onion diced 1 28-ounce can of diced tomatoes 2 8-ounce can of tomato puree 1 16-ounce can of red kidney beans 1 4-ounce can of green chilies 1 cup of water 2 minced garlic cloves 2 tablespoons of mild chili powder 2 teaspoons of salt 2 teaspoons of cumin 1 teaspoon of ground pepper Instructions: Brown beef and onions in a skillet. Drain and then place the beef and onions in a large pot.

Stir in the remaining ingredients and reduce the heat to low. Cook for 1-4 hours. The longer it cooks the more the flavors mix but since everything is cooked it is ready to eat as soon as you need it. Enjoy with sour cream and shredded cheese! I make white rice and a simple salad to go with it.

Recipe courtesy Hadley Foreman Baked Chicken Breasts with Parmesan (Meal 2) Ingredients: 2 tablespoons of dijon mustard ½ teaspoon thyme leaves, chopped ½ teaspoon kosher salt ¼ teaspoon cayenne pepper 4 boneless, skinless breast halves (about 8 ounces each) ¾ cup freshly grated parmesan cheese ¾ cup panko or dried coarse baguette breadcrumbs cooking spray Instructions: Preheat the oven to 450 degrees F. Mix the mustard, thyme, salt and the cayenne in a medium bowl. Add the chicken breasts and turn to coat completely; set aside. In a medium shallow bowl, combine the parmesan and panko. Dredge the chicken pieces in the panko mixture, coating evenly and heavily, pressing the coating into the chicken. Put

the chicken on a rack set over a baking sheet, spray with a quick burst of cooking spray and put the sheet in the middle of the oven. Bake until the chicken is golden and cooked through, 15-20 minutes. Let rest 5 minutes before cutting or serving. Enjoy with steamed broccoli.

Recipe courtesy Ted Allen for Food Network Magazine Curried Rice with Shrimp (Meal 3) Ingredients: 1 tablespoon olive oil 1 large onion, chopped 2 carrots, chopped 2 cloves garlic, chopped 2 teaspoons curry powder 1 cup white rice 2 ½ cups water ½ teaspoon kosher salt ½ teaspoon of black pepper 1 ½ pounds peeled and deveined large shrimp ½ cup fresh basil Instructions: Heat the oil in a large skillet over medium heat. Add the onion and carrots and cook, stirring occasionally, until soft, 6 to 8 minutes. Add the garlic and curry powder and cook, stirring, until fragrant, 2 minutes. Add the rice, 2½ cups water, and ½ teaspoon salt and ½ teaspoon pepper and bring to a boil. Reduce heat and simmer, covered, for 15 minutes.

Season shrimp with a little more salt and pepper to taste. Nestle shrimp in the partially cooked rice. Cover and cook until the shrimp are opaque throughout, 4-5 minutes. Fold in the basil and serve. Enjoy with a simple salad.

Recipe courtesy Real Simple Bang Bang Chicken Parmesan (Meal 4) Ingredients: olive oil cooking spray 8 breaded, frozen, not defrosted, chicken breasts (Bell and Evans are great) 1 pound penne pasta 6 cups of your favorite tomato sauce, divided into 4 cup and 2 cup portions (Amy’s low sodium marinara is great!) ½ cup grated parmesan cheese 12 ounces shredded mozzarella from a bag handful of fresh parsley or basil, chopped (optional)

Instructions: Preheat oven to 425 degrees F. Place chicken breasts in a large baking dish sprayed with cooking spray. Bake in the oven for 15 minutes, flipping them halfway through. Meanwhile, boil pasta in salted water al dente. Drain, and toss the pasta with four cups of the tomato sauce. Remove the chicken from the oven and take it out of the baking dish. Pour the pasta into the baking dish and top with chicken breasts. Sprinkle the parmesan cheese over the chicken. Bake for 15 minutes. Take out the baking dish, dollop the remaining tomato sauce over the chicken, and arrange the mozzarella on the top. Bake for 10 minutes or until bubbly. Toss with the fresh herbs and serve with a simple green salad.

(For vegetarians, substitute vegetarian meatballs or breaded eggplant from the freezer aisle.)

Recipe courtesy Laurie David The Family Dinner Grocery List: (Check your pantry before going to the grocery store!)

Refrigerated grated parmesan cheese (1 ¼ cups needed) package of shredded mozzarella cheese (12 ounces needed) package of shredded cheddar sour cream Spices mild chili powder salt cumin grounds pepper dijon mustard thyme kosher salt cayenne pepper curry powder Canned, Bottled and Packaged 28-ounce can of diced tomatoes 8-ounce can of tomato puree 16-ounce can of red kidney beans 4-ounce can of green chilies 6 cups of tomato sauce (Amy’s low sodium) 1 box white rice or brown rice ¾ cups of panko breadcrumbs 1 pound penne pasta olive oil cooking spray olive oil

Meat and Seafood 2 pounds of ground beef or ground sirloin 4 boneless, skinless chicken breasts Frozen 1 ½ pounds peeled and deveined large shrimp 8 breaded chicken breasts (Bell and Evans) Produce 2 large onions lettuce broccoli 2 carrots fresh basil garlic