Weekly Meal Plan

Weekly Meal Plan Recipes

Shrimp Scampi

*2 teas olive oil
*28 large shrimp, peeled and deveined (about 1.5lbs)
*3 garlic cloves, minced
*1/3 cup sauvignon blanc or other dry white wine
*1/2 teas salt
*1/4 teas freshly ground black pepper
*1/4 cup chopped fresh flat-leaf parsley
*1 Tbsp fresh lemon juice

1. Heat oil in a large skillet over medium-high heat.
2. Add shrimp; saute 1 minute.  Add garlic; saute 1 minute.  Stir in wine, salt, and pepper; bring mixture to a boil.
3. Reduce heat to medium; cook 30 seconds.  Add parsley and juice, toss well to coat.  Cook 1 minute or until shrimp are done.

Makes 4 Servings, Approx. 7 shrimp each

Parmesan-Crusted Chicken with Sage Butter Sauce and Roasted Potatoes with Garlic & Rosemary

Parmesan-Crusted Chicken


*2 boneless, skinless chicken breasts halves
*Dipping Mixture Recipe (found below)
*Crusting Mixture Recipe (found below)

*2 egg whites
*2 tsp cornstartch
*Juice of 1/2 lemon

*1 cup coarse dry bread crumbs (Panko, or just put a rustic-type loaf in a food processor and process to a coarse crumb; ciabatta bread is best for this option)
*1 Tbsp chopped fresh parsley
*1 tsp kosher salt
*1/4 tsp pepper
*Zest of one lemon, minced
*3 Tbsp olive oil

1. Preheat oven to 450 degrees
2. Prepare chicken breasts by halving and pounding to 1/2 in. thick
3. Whisk egg whites, cornstarch, and lemon juice in shallow dish for Dipping Mixture.
4. Add Parmesan to the Crusting Mixture.  Crust prepared chicken, let rest, saute, and roast.

Sage Butter Sauce
*3 Tbsp minced shallot
*1 Tbsp unsalted butter
*1/2 cup dry white wine
*1/2 cup heavy cream
*1/2 cup low-sodium chicken broth
*1 tsp lemon juice
*4 Tbsp cold unsalted butter, cubed
*1-2 tsp. minced fresh sage
***Salt, white pepper, and cayenne pepper to taste.

1. Saute shallot in 1 Tbsp butter in a small saucepan over medium heat just until soft, 2-3 minutes.
2. Add wine, cream, broth, and lemon juice.  Simmer until liquid is reduced by half, 8-10 minutes.
3. Whisk in remaining 4 Tbsp butter, 1 Tbsp at a time, stirring constantly.  Do not add more butter until previous addition has melted completely.
4. Stir sage, salt, pepper adn cayenne into sauce.  Keep warm in a water bath until ready to use.

Roasted Potatoes with Garlic & Rosemary

*1/4 cup olive oil
*4-5 cloves garlic, smashed
*1 Tbsp chopped fresh rosemary
*2 lb. Yukon gold and or red skinned potatoes (unpeeled), cut into large chunks.
*Coarse sea salt and freshly ground black pepper to taste

1. Preheat oven to 450 degrees with rack in lower third of oven.  Bring 6 quarts salted water to a boil in a large saucepan.
2. Heat oil, garlic, and rosemary on a large baking sheet (with sides) on stovetop over medium-low heat.  Do not allow garlic to brown.
3. Boil potatoes in water for 1 minute.  Use a slotted spoon, transfer potatoes to baking sheet on the stove; stir to coat.
4. Roast potatoes in oven on lower rack for 20 minutes.  Carefully toss them with a spatula, then roast until cooked through, browned, and crisp, another 10 minutes.  Season with sea salt, and pepper.

Baked Ziti with Spinach, Tomatoes, and Smoke Gouda

*8 oz uncooked ziti
*1 Tbsp olive oil
*1 cup chopped onion
*1 cup chopped yellow bell pepper
*3 garlic cloves, minced
*1 (14.5oz) can diced tomatoes with basil, garlic, and oregano, undrained
*1 (10oz) can Italian-seasoned diced tomatoes (such as Rotel Bold Italian), undrained
*4 cups baby spinach
*1 1/4 cups (5 oz) shredded smoked Gouda cheese, divided
*cooking spray

1. Cook pasta according to package directions
2. Preheat oven to 375 degrees
3. Heat oil in a Dutch oven over medium-high heat.  Add onion and pepper; saute 5 minutes.  Add garlic, saute 2 minutes or until onion is tender.  Stir in tomatoes, bring to a boil.  Reduce heat, adn simmer 5 minutes, stirring occassionally.  Add spinach to pan, cook 30 seconds or until spinach wilts, stirring frequently. 
4. Remove from heat, add pasta and 3/4 cup cheese to tomato mixture, tossing well to combine.  Spoon pasta mixture into casserole dish light coasted with cooking spray; sprinkle evenely with 1/2 cup cheese.
5. Bake at 375 for 15 minutes or until cheese melts and begins to brown.

Makes 5 Servings
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