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We have provided six days worth of meal ideas and recipes. We
aim to include a good variety, including fish and vegetarian meals.
The recipes can be made more healthy by substituting low fat
ingredients.
DAY 1 Salisbury Steak
Ingredients:
10 3/4 oz can cream of
mushroom soup
1 pound ground beef
1/3 cup dry bread crumbs
1 small onion, chopped
1 egg, beaten
1 Tbsp. vegetable oil
1 1/2 cups sliced mushrooms
In large bowl, mix 1/4 of soup,
ground beef, bread crumbs, onion and eggs.
Shape firmly into 6 patties. In a 10"
skillet over medium-high heat, cook patties in
hot oil until browned on both sides.
Remove patties from skillet and drain fat.
In same skillet combine soup and mushrooms.
Heat to boiling. Return patties to
skillet. Reduce heat to low, cover and cook for
20 minutes or until patties are no longer pink.
Stir sauce occasionally.
Side Dish Suggestion:
Garlic Mashed Potatoes
Ingredients:
6 medium-sized potatoes
1 garlic clove, minced
6 Tbsp. butter or margarine
1 cup heavy cream (can substitute 1/2 - 1 cup of
milk)
1 tsp dried parsley flakes
1 tsp dried tarragon
salt and pepper to taste
Peel and cube potatoes.
Put in large pan with enough water to cover
potatoes. Boil then reduce heat, cover and
let boil for about 20 - 30 minutes (check often
for doneness). Drain water then put
potatoes in a large bowl. In a small
pan, melt butter then saute garlic in it.
Add garlic mixture and other remaining
ingredients to the potatoes and mash until
desired consistency.
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DAY 2 Cheese Enchiladas
Ingredients:
2 - 3 cups of grated cheese
(any variety but things like cheddar and colby-jack
work great)
14 oz can enchilada sauce
1/4 cup onion, diced
8 - 10 corn tortillas
cooking spray
Preheat oven to 375º.
Spray small skillet with cooking spray.
Lightly heat the tortillas on both sides until
softened. Spoon a light layer of enchilada
sauce in the bottom of a 9 x 13 baking pan.
Sprinkle cheese and onion inside tortillas and
roll tightly. Arrange rolled tortillas in
pan, pour remaining sauce over, and sprinkle
with cheese. Cover with foil and bake for
about 20 minutes (until cheese melts).
Side Dish Suggestion:
Easy Guacamole
(serve with corn chips)
Ingredients:
2 very ripe avocados
1/2 small onion, chopped very finely (add more onion
if you like spicier guacamole)
1 clove garlic, minced
1 ripe tomato, chopped
1 lime, juiced
salt and pepper, to taste
Peel and mash the avocados to
desired consistency. Mix in remaining
ingredients (add the lime in slowly and only use
as much as needed to make creamy). Let
guacamole chill in the refrigerator for about 1
hour.
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DAY 3 Chicken Nuggets
Ingredients:
1 pound boneless chicken
breast, cut into nuggets
1/8 cup milk
1/2 cup dried bread crumbs
1/8 cup ranch dressing
1/4 tsp. paprika
Preheat oven to 375º.
Mix milk and ranch dressing in a small
bowl. Combine bread crumbs and paprika on
a shallow plate. Coat chicken with
ranch mixture then roll in crumb mixture.
Place chicken on a baking sheet sprayed with
cooking oil. Bake about 15 - 20 minutes;
flipping half way through.
Side Dish Suggestion:
Crispy Oven Fries
Ingredients:
3 medium potatoes
1/2 tsp paprika
1/4 cup olive oil
salt and pepper to taste
Preheat oven to 425º.
Microwave potatoes for about 5 minutes.
Let cool slightly then cut potatoes into wedges.
Drizzle potatoes with oil, sprinkle with
paprika, salt and pepper. Bake until
crispy and browned (about 30 - 40 minutes).
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DAY 4
Taco Bake
Ingredients:
1 4 oz. can crescent rolls
1/2 pound ground beef
1/2 pkg taco seasoning mix
1/2 cup sour cream
1 cup shredded cheddar cheese
1 cup chopped lettuce
1 large tomato, chopped
Preheat oven to 375º.
Spray 9" square baking pan with cooking spray.
Unroll dough carefully (do not separate into
triangles). Press seams together so dough is
one piece. Place dough in pan. Bake
about 5 minutes. Remove from oven.
Brown ground beef;
drain fat. Add taco seasoning and stir well.
Cook for about 5 minutes over low heat. Spread
meat evenly over baked crust. Spread sour
cream over meat. Sprinkle with shredded
cheese. Bake 15 - 20 minutes or until crust is
browned and cheese is melted. Top with lettuce
and tomato.
Side Dish Suggestion:
Spanish Rice
Ingredients:
1 1/2 cups cooked white rice (brown rice can be
used by alters the taste somewhat)
1 small onion, chopped
1 garlic clove, crushed
1/4 cup butter or margarine
1/2 cup water
1 8 oz can tomato sauce
1 small green pepper, diced
salt and pepper, to taste
Melt butter in large skillet and
saute onion and green pepper. When softened,
add the rice and saute for about five minutes or
until rice is slightly browned. Stir in
remaining ingredients and bring to a boil.
Let it boil for about five minutes; stirring
often. When most of the water is boiled off,
remove from the heat, cover and let it sit for 5
minutes.
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DAY 5
Creamy Fettuccini Alfredo
Ingredients:
1 8 oz pkg. cream cheese, cut into cubes
3/4 cup grated parmesan cheese
1/2 cup margarine
1/2 cup milk
8 oz fettuccini, cooked and drained
In a large saucepan, mix cream cheese, parmesan
cheese, margarine and milk over low heat. When
creamy, mix in the fettuccini and heat until warmed
through.
Side Dish Suggestion:
Grilled Ranch Bread
Ingredients:
1 pkg ranch dip powder mix
1/2 cup softened butter
2 loaves french bread
Slice bread loaves lengthwise.
Mix the butter and ranch powder together.
Spread the cut loaves with the butter mixture.
Place bread under the broiler until crispy and
golden brown (watch closely as it gets done
quickly).
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DAY 6
Baked Herb Tilapia
Ingredients:
4 tilapia fillets
3 Tbsp mayonnaise
2 Tbsp chopped dill (or 1 Tbsp dill weed)
1/2 cup chopped parsley (or 2 Tbsp dried parsley)
salt and pepper
Preheat oven to 375º.
Place fillets on a rimmed baking sheet. Season
with salt and pepper. Spread mayonnaise over
fillets then sprinkle with the herbs. Bake
about 15 minutes, or until fish is opaque and flakes
easily.
Side Dish Suggestion:
Easy Cheesy Biscuits
Ingredients:
2 cups baking mix
2/3 cup milk
1/2 cup shredded cheddar cheese
1/2 cup butter, melted
1/2 tsp garlic powder
Preheat oven to 450º.
Mix all ingredients together until a soft dough
forms. Drop by spoonfuls onto an ungreased
baking sheet. Bake for 8 - 10 minutes, until
golden brown.
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