Week 4: Grocery List

1 fresh garlic

1 bunch scallions

1 bunch basil

1 bunch parsley

1 lemon

Asparagus, broccoli, or green beans (whatever you want with the chicken piccata)

Salad stuff

6 large fresh Portobello mushrooms

2 large (good) tomatoes

2 cups whole milk ricotta

8 ounces grated mozarella

1 container of grated parmesan (IN THE REFRIGERATOR SECTION—never the fake green can stuff)

1 lb. orecchiette (small shell shaped pasta)

1 jar capers (this will become a staple, so put it in the fridge where you can find it)

2 cups whole milk ricotta

1 container GOOD (refrigerator sections…your choice of heat) salsa

4 boneless, skinless chicken breasts

Already in your cupboard 

Olive oil

 Balsamic vinegar

Flour

Butter

White wine

Plastic wrap or Ziploc bags

Week 4: Chicken Piccata

Yield: 2 dinner 2 lunchs 

Serve with asparagus, green beans, or broccoli 

Ingredients

4 skinless boneless chicken breast halves
3 tablespoons butter
1 1/2 tablespoons all purpose flour
Additional all purpose flour
2 tablespoons olive oil
1/3 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup canned low-salt chicken broth
1/4 cup drained capers
1/4 cup chopped fresh parsley

Preparation

Place chicken between 2 large sheets of plastic wrap or Ziploc type bag. Using meat pounder, rolling pin or rock, lightly pound chicken to 1/4-inch thickness. Sprinkle chicken with salt and pepper. Mix 1 tablespoon butter and 1 1/2 tablespoons flour in small bowl until smooth. Place additional flour in shallow baking dish. Dip chicken into flour to coat; shake off excess.

Heat 1 tablespoon oil in each of 2 heavy large skillets. Add 2 chicken breasts to each skillet and cook until golden and cooked through, about 3 minutes per side. Transfer chicken to platter; tent with foil to keep warm.

Bring wine, lemon juice and broth to boil in 1 skillet over medium-high heat. Whisk in butter-flour mixture and boil until sauce thickens slightly, about 2 minutes. Stir in capers, parsley and remaining 2 tablespoons butter. Season sauce to taste with salt and pepper. Pour sauce over chicken and serve.

Week 4: Grilled Portobello Parmesan

Yield: 2 dinners and a lunch

Ingredients 6 tablespoons olive oil 3 tablespoons balsamic vinegar 1 large garlic clove, pressed 6 large portobello mushrooms, stemmed, gills scraped out 1 cup whole-milk ricotta cheese 1 or 2 green onions chopped up 1/2 cup plus 6 tablespoons finely grated Parmesan cheese                                                                         3 tablespoons chopped fresh basil, divided                                                                         6 1/3-inch-thick slices tomatoes (from 2 very large tomatoes)                                                                         8 ounces grated mozzarella cheese Preparation Turn oven onto 400 degrees.  Whisk olive oil, balsamic vinegar, and pressed garlic clove in small bowl. Season dressing to taste with salt and pepper. Arrange portobello mushrooms on rimmed baking sheet, gill side up. Sprinkle with salt and pepper. Spoon generous tablespoon dressing into each mushroom; swirl to coat. Stir ricotta cheese, green onions, 1/2 cup Parmesan cheese, and 2 tablespoons chopped fresh basil in small bowl to blend. Season to taste with salt and pepper. Arrange tomato slices on plate; sprinkle with salt and pepper. Place mushrooms in a frying pan, gill side down. Fry on medium until edges begin to soften, 3 to 5 minutes, depending on thickness of mushrooms. Transfer mushrooms to same baking sheet, gill side up. Nestle 1 tomato slice into each mushroom. Divide ricotta cheese mixture atop sliced tomatoes, spreading to cover, about 3 tablespoons per mushroom. Top with mozarella cheese, dividing equally. Sprinkle 1 tablespoon Parmesan cheese over each.  Put in 400 degree oven and cook until mushrooms are soft and cheese is melted, about 5 to 10 minutes. (Watch it) Sprinkle remaining chopped fresh basil over. Place mushrooms on plates. Drizzle remaining dressing around mushrooms and serve.   Good with salad

Week 4: Orecchiette with Salsa and Ricotta

Yield: 2 dinners and 1 lunch

Serve with a salad

Ingredients 1 container good salsa (refrigerator section) 2 scallions chopped up 1/3 cup coarsely chopped basil 1 pound dried orecchiette 3/4 cup ricotta Garnish: Small basil leaves Preparation Heat salsa in pan so hot; add basil .  Take off heat, and let stand, stirring occasionally, 20 minutes. Meanwhile, cook orecchiette in a pasta pot of boiling salted water (3 tablespoons salt for 6 qt water) until al dente. Drain pasta and toss with tomato salsa. Season with salt and pepper and dollop with ricotta.

Week 3: Grocery list

Farmer's Market: A great place to get some things from the list!

What I think you have already (if not, you’ll need to buy these)

                  Butter

                  Olive oil

                  Flour

                  Dijon mustard

                  cumin

          Shopping List for Week Three                                   

1 pound pork tenderloin

1 pound Kielbasa (or some other fully cooked sausage)

Greek Yogurt

1 package Pepper Jack Cheese

1 pound sauerkraut (Packaged and sold in refrigerator section)

12 6 inch tortillas

1 bottle Marsala wine

1 bottle white wine

1 bunch parsley

1 bunch cilantro

Salad stuff (and maybe some other vegie like green beans)

1 bunch asparagus

2 white onions

1 red Spanish onion

1 red pepper

1 lime

1 package frozen corn

1 jar caraway seeds (in spice aisle)

Week 3: Quick Choucroute Garnie

Yield: Makes 2 dinners 1 or 2 lunches

I forgot to buy corn, but I had peas in my fridge
 and it worked just fine!

    Ingredients 

2 tablespoons vegetable oil
1 pound fully cooked smoked sausage (such as kielbasa), cut into 3-inch lengths, then halved lengthwise
2 cups chopped onions
1 1/2 teaspoons caraway seeds

2 cups frozen (thawed) corn
1 pound purchased sauerkraut, drained  (refrigerator section)
2/3 cup dry white wine

Prep

Heat oil in heavy large skillet over medium-high heat. Add sausage, cut side down, and cook until browned on bottom, about 3 minutes. Turn over sausage; add onions, and sauté until onions are beginning to soften, stirring occasionally, about 5 minutes. Stir in remaining ingredients. Cover and simmer until flavors blend, stirring occasionally, about 10 minutes. Discard bay leaf. Season to taste with salt and pepper and serve.

Week 3: Pork Cutlets in Marsala Mustard

Have with rice or potato and some vegie or salad
yield: Makes 2 dinners 2 lunches

Ingredients

1 lb (1/8-inch-thick) pork tenderloin

2 tablespoons unsalted butter 

1 tablespoon olive oil 

1/4 cup all-purpose flour 

1/2 cup dry Marsala wine 

1/4 cup Greek yogurt 

1 teaspoon whole-grain or coarse-grain mustard 

1/4 cup chopped fresh parsley

Preparation
If necessary, gently pound each cutlet between 2 sheets of plastic wrap to 1/8-inch thickness with flat side of a meat pounder or with a rolling pin. Pat dry and season with salt and pepper.
Heat butter and oil in a 12-inch heavy skillet over moderately high heat until foam subsides. Meanwhile, dredge cutlets in flour, shaking off excess. Sauté cutlets in 2 batches (without crowding) until edges are golden and meat is just cooked through, 1 to 2 minutes per side. Transfer with tongs to a platter and loosely cover with foil to keep warm.
Add Marsala to skillet and deglaze by boiling, stirring and scraping up brown bits. Stir in cream and mustard and boil, stirring occasionally, until sauce is slightly thickened, 1 to 2 minutes. Remove from heat and stir in parsley and salt and pepper to taste. Pour sauce over veal.

Week 3: Roasted Asparagus and Red Onion Quesadillas

2 dinners 1 or 2 lunches

Ingredients  

1 bunch asparagus, trimmed  (that means you hold a piece of asparagus in break it at the bottom.  Throw away the bottom part

3 tablespoons olive oil

1 large red onion, cut crosswise into 1/4-inch-thick slices and separated into rings

1 red pepper sliced thinly

12   6- to 7-inch flour tortillas

1 package pepper Jack cheese, coarsely shredded

1 bunch finely chopped cilantro

Cumin Lime Cream

3/4 cup sour cream or Greek yogurt

1 teaspoon ground cumin

1 teaspoon fresh lime juice

Preparation

For Quesadillas:
Preheat oven to 500°F.

In a large shallow baking pan, toss asparagus with 1 1/2 teaspoons oil and salt and pepper to taste until coated well. In another large shallow baking pan, toss onion and red pepper with 1 1/2 teaspoons oil until coated well. Roast vegetables in upper and lower thirds of oven, shaking pans occasionally and switching position of pans in oven halfway through baking, until tender and lightly browned, about 10 minutes. Cool vegetables and cut asparagus into 1/2-inch-thick slices.

Preheat broiler.

Grease a large baking sheet. On sheet, arrange 6 tortillas in one layer and divide vegetables, pepper Jack, and coriander among them. Cover quesadillas with remaining 6 tortillas.

Brush top tortillas with remaining 2 tablespoons oil and broil quesadillas about 3 inches from heat until golden brown, about 2 minutes. With a metal spatula, turn quesadillas over and broil until golden brown, about 2 minutes.

Make cumin lime cream while quesadillas broil.

For Cumin Lime Cream:
In a small bowl, whisk together well cream ingredients. 

Week 2 1/2: Leftover 'Za

Ingredients:
 The left over leftover from the previous week or weeks.
     (The "sauces" work really well in lieu of regular tomato sauce)
 A good pizza dough recipe, or you can buy the dough at the store.
 Cheese, (leftover or buy new.  A variety is good)
Veggies (whatever you have in the fridge)
Meat (I like pepperoni and sausage on my 'za)

While preheating the oven to 475, warm up the Pizza stone. (If you don't have one, don't worry about it, but I think it makes a difference with cooking.)

Then put it all together and cook for 15-20 min at 475

Week 2: Grocery List

Items you should have as staples, but check first

·       olive oil

·       basmati rice

·       jasmine rice

·       cumin (spice rack)

·       vegetable oil

·       sesame oil

·       soy sauce

Things to buy at the store

·       2 heads of garlic

Ginger

·       Large cucumber (or 2)

·       2 bunches cilantro

·       1 bunch mint

·       Ginger root (you may have at home from week 1)

·       Lemon

·       Bunch scallions (green onions)

·       1 onion

·       1 bunch or bag radishes

·       1 red pepper

·       ½ pound green beans

·       1 small head broccoli

·       1 bag baby spinach

·       2 cup (or more!) container of Greek Yogurt (I use this instead of sour cream…love it)

·       Milk (you’ll need at least 1 cup for a recipe; the rest you should drink for health)

·       10 oz package sharp cheddar cheese

·       10 6-inch corn tortillas

·       1 can black beans

·       1 can (4 oz) green chiles

·       1 pound bag dried lentils (these are going to need to soak in water for about 5 hours-plan ahead)

·       1 bag frozen edamame (already shelled)

·       1 bag frozen peas

·       1 10 oz package frozen spinach

Week 2: Veggie Stir-fry

INGREDIENTS

• 2 cloves garlic, chopped in processor
• Inch or more of ginger root (you don’t need to peel) chopped in processor
• 2 T vegetable oil
• 1 small head broccoli, cut into florets (save the stalks in a bag and freeze for soups)
• ½ pound frozen edamame (defrosted)
• 1 bunch radishes sliced
• 1 red pepper sliced
• ½ pound halved green beans
• 1 T sesame oil
• 2 T soy sauce
• 2 T chicken broth
• 2 green onions (also called scallions) chopped
• Red pepper flakes if you want some heat.

Two cups of cooked rice (jasmine or whatever you like).

DIRECTIONS

1. Heat vegetable oil in a large fry pan over medium heat. Cook garlic and ginger for about a minute (don’t burn it).  Add vegetables and stir until all are lightly sautéed (about 3 minutes). Stir in sesame oil, chicken broth, and soy sauce. Cook until vegetables are tender but still crisp.
2. Serve over jasmine or rice of your choice.

Week 2: Cheese Enchiladas with Green Sauce

Yield: 2 dinners and 2 lunches

Ingredients

Sauce

• 10-ounce package frozen chopped spinach
• 1 tablespoon butter
• 1 tablespoon all purpose flour
• 1 cup sour cream or Greek yogurt 
• 1 cup milk
• 6 tablespoons chopped fresh cilantro
• 3 green onions, minced
• 1/2 4-ounce can diced green chilies, drained
• 1 3/4 teaspoons ground cumin  
• 1/4 teaspoon dried crushed red pepper

Enchiladas

• 1/4 cup vegetable oil
• 10 6-inch corn tortillas
• 1 10 oz. package sharp cheddar cheese (grated)
• 1 can black beans (drained)
• 1/2 cup finely chopped onion
• Rest of  chopped fresh cilantro  

Preparation

For sauce:
 Melt butter in skillet over medium heat. Add flour and stir mixture 2 minutes; do not brown. Gradually whisk in sour cream/Greek yogurt and milk. Simmer until thickened, about 5 minutes. Stir in spinach, cilantro, green onion, chilies, cumin,  and red pepper. Puree in batches in processor until almost smooth. Season with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Bring to room temperature before using.)

For enchiladas:
Heat oil in  skillet over medium-high heat. Using tongs or fork briefly dip each tortilla in oil to soften, about 15 seconds per side. Transfer to paper towels and drain. Combine cheeses in large bowl; set aside 1 1/2 cups for topping. Combine onion and cilantro in small bowl. Place 1/4 cup cheese mixture in center of 1 tortilla. Spoon 2 teaspoons onion mixture over. Roll up tortilla. Place seam side down in large glass baking dish. Repeat with remaining tortillas, cheese and onion, using 1/4 cup cheese for each. (Can be made 1 day ahead. Cover and chill.)

Preheat oven to 375°F. Stir yogurt into sauce; pour over enchiladas. Sprinkle with reserved 1 1/2 cups cheese. Bake until cheese melts and enchiladas are heated through, about 25 minutes

Week 2: Indian Lentil Cakes

Yield:  2 dinners and 1 or 2 lunches BEFORE YOU GO TO WORK OR SCHOOL: Rinse legumes; place in a medium bowl with rice. Add water to cover by 3". Let legumes and rice soak at room temperature for 3-5 hours.  Ingredients Raita: 1 head of garlic 1 tablespoon extra-virgin olive oil Kosher salt, freshly ground pepper ½ teaspoon (or more to taste) cumin 1 cup plain low-fat yogurt 1/4 cup finely chopped peeled cucumber 1 teaspoon chopped fresh cilantro 1 teaspoon chopped fresh mint red pepper flakes to taste 1/2 teaspoon (or more) fresh lemon juice Lentil cakes: 1/2 cup mixed dried legumes (such as lentils and whole mung beans) 1/4 cup basmati rice 1 garlic clove, minced 1 teaspoon chopped peeled fresh ginger 1/2 teaspoon red pepper flakes 1 cup spinach, chopped 1/2 cup peas, chopped 1/4 cup chopped fresh cilantro 1/4 cup chopped scallions 3 tablespoons chopped fresh mint 1 teaspoon kosher salt 1 teaspoon freshly ground black pepper 4 tablespoons extra-virgin olive oil, divided Directions For raita: Preheat oven to 450°F. Cut top 1/2" off head of garlic; discard. Place garlic on a sheet of foil. Drizzle with oil; sprinkle with salt and pepper. Wrap in foil. Roast until tender, about 45 minutes. Let cool. Squeeze cloves from skins, keeping cloves intact. Mix yogurt, cucumber, cilantro, mint, pepper flakes, and 1/2 teaspoon lemon juice in a medium bowl. Stir in cumin. Season with salt, pepper, and more lemon juice, if desired. For lentil cakes: Rinse legumes; place in a medium bowl with rice. Add water to cover by 3". Let legumes and rice soak at room temperature for 3-5 hours. Drain legumes and rice; transfer to a food processor. Add garlic, ginger, and pepper flakes. Process until grainy paste forms (add 1-2 tablespoons water if necessary). Transfer to a large bowl; mix in spinach and next 6 ingredients. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Spoon 4 scant 1/4-cupfuls of batter into skillet, flattening with the back of a measuring cup into 1/4"-thick cakes. Reduce heat to medium; sauté until golden brown and cooked through, adding 1 more tablespoon oil when cakes are flipped, about 4-5 minutes per side. Repeat with remaining oil and batter. Divide raita among plates; top with a roasted garlic clove. Place 2 cakes on each plate.

Week 1: The Grocery List

* If you want to know what this is all about, check the tab that says "The Idea"


The Grocery List

• Everything on the basics list (check the "The Basics" tab)
• 2 pears
• 2 onion
• 1 roasted chicken* (good size) 
• Bag of spinach
• Fennel bulb (vegetable section)
• Bag of carrots
• Goat cheese
• 4 hot spicy sausage links
• 1 can diced tomatoes
• 1 pound snap peas
• Ginger root (vegetable section—you don’t need to peel this)
• Bunch of cilantro
• 1 red pepper

* You can get an already roasted chicken from a grocery store. If you like more meat in your meals, I might get two.(they tend to be on the smaller side) or, if you are feeling ambitious, roast your own Chicken.

Week 1: Chicken Paella with Peas

-Chicken Paella with Peas*

Yield: Makes 3 dinners and 3 lunches

1/2cup dry white wine

1 1/2 teaspoons salt

1 1/4 teaspoons paprika

1 teaspoon freshly ground black pepper

1 cup cooked chicken

4 spicy hot sausages (links)

1 tablespoon olive oil

1 1/2 cups chopped onion (about 1 large)

4 garlic cloves, minced

1 1/2 cups long-grain rice

2 cups low-salt chicken broth

1 14.5-ounce can diced tomatoes in juice

1/4 cup chopped roasted red peppers from jar

2 1/2 cups sugar snap peas, trimmed (about 8 ounces)

Combine salt, paprika, and black pepper in small bowl and rub on cooked chicken. Heat heavy large ovenproof skillet over medium-high heat.  

Chop up sausage into smaller pieces and sauté until sausage browns, stirring occasionally, about 3 minutes. Transfer to large plate. 

Pour off all but 1 tablespoon drippings from skillet. 

Reduce heat to medium. 

Add chopped onion and cook until translucent, stirring often, about 5 minutes. 

Add minced garlic and stir 30 seconds. Add long-grain rice and stir to coat. 

Add wine and bring to boil, scraping up browned bits from bottom of skillet. 

Add chicken broth, tomatoes with juice, and roasted red peppers. Bring to simmer.

Stir in browned sausage and chicken. Cover skillet tightly with foil, then

cover skillet with lid. Bake paella until rice is almost tender, about 25

minutes.

Stir ; season to taste with

salt and pepper. Scatter snap peas over. Cover with foil and lid. Bake until

snap peas are crisp-tender, rice is tender-- about 10 minutes longer.

This recipe has been modified from Quick Chicken Paella with Sugar Snap Peas . If you want to see the full recipe, go to the website.

Week 1: Quinoa

Quinoa Stir fry and Peas

• Yield: Makes 3 dinners and 3 lunches
• 1/2 cup dry white wine
• 1 1/2 teaspoons salt
• 1 1/4 teaspoons paprika
• 1 teaspoon freshly ground black pepper
• 1 cup cooked chicken
• 4 spicy hot sausages (links)
• 1 tablespoon olive oil
• 1 1/2 cups chopped onion (about 1 large)
• 4 garlic cloves, minced
• 1 1/2 cups long-grain rice
• 2 cups low-salt chicken broth
• 1 14.5-ounce can diced tomatoes in juice
• 1/4 cup chopped roasted red peppers from jar
• 2 1/2 cups sugar snap peas, trimmed (about 8 ounces)

Combine salt, paprika, and black pepper in small bowl and rub on cooked chicken. Heat heavy large ovenproof skillet over medium-high heat.  Chop up sausage into smaller pieces and sauté until sausage browns, stirring occasionally, about 3 minutes. Transfer to large plate. Add olive oil to skillet. Add chicken and lightly sauté for a minute.

Pour off all but 1 tablespoon drippings from skillet. Reduce heat to medium. Add chopped onion and cook until translucent, stirring often, about 5 minutes. Add minced garlic and stir 30 seconds. Add long-grain rice and stir to coat. Add wine and bring to boil, scraping up browned bits from bottom of skillet. Add chicken broth, tomatoes with juice, and roasted red peppers. Bring to simmer. Stir in browned sausage and chicken. Cover skillet tightly with foil, then cover skillet with lid. Bake paella until rice is almost tender, about 25 minutes.

Stir ; season to taste with salt and pepper. Scatter snap peas over. Cover with foil and lid. Bake until snap peas are crisp-tender, rice is tender-- about 10 minutes longer.