Meal Plan - Week 2
WEEK 2 - Meal 1
Photo credit: pixabay.com
Prep Time 10 mins
Cook Time: 90+ mins
Serving Size: 4-6
Ingredients:
3-4 lb chicken (Keep in mind, the bigger the chicken, the longer to roast)
1 tsp butter (or more or less - you’re going to rub it all over the chicken)
1 Tbsp salt (or more or less, depends on the size of the chicken)
NOTES & TIPS:
This is a simple dinner easy to make on a weekday or weekend.
Seasoning: If you like other flavours like rosemary, thyme, lemon - feel free to add those sprinkled on the outside or in the cavity of the bird prior to baking.
Roasting Time: Safe internal temperature for a fully cooked chicken is 165° Fahrenheit with the thermometer inserted into the thickest part of the thigh without touching bone.
Make a quick gravy with the drippings - or not. This roasted chicken is delicious either way.
WEEK 2 - Meal 2
*an AWESOME SAUCE original.
Photo credit: hispanickitchen.com
Prep Time 30 mins
Cook Time: 27 mins
Serving Size: 6-8
Ingredients:
125 gram spreadable cream cheese (½ a brick)
1/2 cup sour cream (or 2% or higher plain (NOT VANILLA) yogurt)
1+1/2 cup medium salsa, divided (or mango, or hot, or mild...whatever you like!)
3 cups finely chopped cooked chicken
1+1/2 cups grated monterey jack cheese, divided
1/3 cup chopped green onion
1 tsp chili powder
1/2 tsp ground coriander
1/8 tsp cayenne pepper (only if you like it spicy)
1/2 tsp salt
10 - 8 inch flour or corn tortillas
NOTES & TIPS:
These chicken enchiladas are the perfect meal to use up all that leftover cooked chicken from the previous meal!
Spice: If you don’t like spicy heat in your food, do not add the cayenne pepper and use a less fiery salsa.
However, if you love the heat add in a 120 ml can of mild green chilies (chopped) to spice things up!
Yogurt vs. Sour Cream: I substitute plain yogurt for sour cream all the time. Mostly because I never have sour cream and also because the yogurt has less fat. The higher the milk fat content in the yogurt (0% vs. 5%) the creamier and richer the texture. Sub in some 5% yogurt for the sour cream and you won’t look back!
Monterey Jack Cheese: This is worth it. I don’t recommend subbing out this cheese. The flavours really work well in this dish and it melts great. However, a mozzarella & monterey jack blend would be delicious.
Ground coriander: Coriander is also known as cilantro. The ground version is the powdered form of the seed. It’s a great addition to Mexican flavoured foods. Fresh cilantro can increase the flavours, but only add it before serving since it loses flavour once cooked.
Serve this dish with rice and/or salad and top with cilantro, avocado, more plain yogurt or sour cream and this’ll be another dinner winner for your family.
WEEK 2 - Meal 3
Photo credit: budgetbytes.com
Prep Time 40 mins
Cook Time: 20 mins
Serving Size: 4-6
Ingredients:
MARINADE/DRESSING
1 lemon
¼ cup olive oil
3 cloves garlic
½ Tbsp dried oregano
½ tsp salt
Freshly cracked pepper
SALAD
2 boneless, skinless chicken thighs
8oz. pasta (any shape)
1 bell pepper (any color)
4oz. grape tomatoes (approx. 2 roma or 1 medium sized tomato)
½ cucumber (1.5 cups diced)
¼ bunch parsley (I’ve used dried sometimes)
2oz. feta
NOTES & TIPS:
This salad gets better the longer it sits. So, if you want to make ahead, you totally should.
Chicken: Substitute in chicken breast if you want or use a rotisserie chicken if you’re short on time.
Tofu: Want more protein, but not from animals? Use extra firm tofu. The great thing about tofu is that it takes on the flavour of whatever it’s cooked with so it’ll just gobble up that marinade.
This is a great picnic or potluck dish and looks great on a plate!
WEEK 2 - Meal 4
Photo credit: canadianliving.com
Prep Time 30 mins
Cook Time: 27 mins
Serving Size: 6-8
Ingredients:
3 cups dried rotini pasta
2 cans tuna
2 stalks celery
3 green onions
2 medium tomatoes
1 medium zucchini
⅓ cup mayonnaise
½ cup plain 2% yogurt (the higher the milk fat percentage - the thicker the sauce will be)
2 Tbsp Dijon mustard
¾ cup cheese (whatever type you prefer - I like cheddar)
Salt & Pepper
OPTIONAL ITEMS:
1 tin kippered herring
breadcrumbs
NOTES & TIPS:
An easy weeknight meal that creates delicious lunch leftovers.
Assemble the night before so you can pop it in the oven once home from work - easy!
Yogurt: Balkan style yogurt has a thinner consistency compared to Greek. 6% Balkan will make a creamy sauce, but going higher than 2% with Greek will make the sauce really thick, which is not what we’re going for with the tuna casserole!
Kippered Herring: The addition of kippered herring is delicious. They add smokiness and a flavour hit that will have you going back for more.
*NOTE: at the time of publishing, the Canadian Living website was not displaying the recipe fully. Ingredients were not listed, but assembly instructions were.
WEEK 2 - Meal 5
Prep Time 20 mins
Cook Time: 90 mins
Serving Size: 4-6
Ingredients:
3 cups large sweet potatoes (enough to make about 3 mashed sweet potato)
½ of a large red onion, diced
2 cloves garlic, minced
3 Tbsp olive oil
2 carrots, diced
1 stalk celery, chopped small
6 cups vegetable stock, low sodium
2 tsp powdered ginger
2 tsp cinnamon
1 tsp nutmeg
½ tsp white pepper (I used black pepper and it turned out fine)
3 Tbsp maple syrup
Salt, season to taste
NOTES & TIPS:
This soup is delicious. No question. The vegetables take a bit of chopping, but it’s soooo worth it.
Sweet Potatoes: recipe says to bake potatoes in the oven before adding to the soup pot. However, to save time I peeled and chopped and boiled them until tender (maybe 20 mins) and continued with the recipe as written.
Steaming potatoes versus boiling or baking would also work. Just depends on how much time you have!
Time Saver: chop all veg the night before so it’s ready when you need to start dinner.