Sorry for the delay in the biweekly menu and grocery list. It was a busy week for us! After looking through the online circulars for Food Lion and Lowes Foods, I had the following list of things that were on sale that we would like.
| Lowes Foods | Food Lion | ||
| Bush's baked beans | $0.69 ea | Pepsi 12 pack | 3/$9 |
| Suave shampoo | $0.69 ea | Tuna | 2/$1 |
| Tilapia | BOGO | Shrimp | BOGO |
| Pork spare ribs | $1.99/lb | Whole picnic pork | $1.49/lb |
| Charmin | $5.99 ea | Grapes | $0.99/lb |
| Grape tomatoes | BOGO | 2lb carrots | $1.49 ea |
| Iceberg lettuce | BOGO | ||
There were very few meats on sale this week. My husband and I are lucky to have another “store” to grocery shop at when there are not many things on sale, aka my dad’s garage. I made the menu using shrimp, canned tuna in water, tilapia, boneless skinless chicken breasts and a whole roasting chicken.
| Saturday 04/09/11 | AVETT BROTHERS SHOW!!!! |
| Sunday 04/10/11 | Homemade chicken nuggets |
| French fries, fruit | |
| Monday 04/11/11 | Crispy fried fish tacos |
| Pickled cabbage and onions, guacamole | |
| Tuesday 04/12/11 | Pesto tuna and pasta salad |
| Bread | |
| Wednesday 04/13/11 | Taco Wednesday |
| Thursday 04/14/11 | Quick shrimp Pad Thai |
| Friday 04/15/11 | Couscous with Italian chicken and veggies |
| Bread | |
| Saturday 04/16/11 | Egg salad sandwiches |
| Tomato, kale and bean soup | |
| Sunday 04/17/11 | Roast chicken, potatoes, carrots |
| Bread | |
| Monday 04/18/11 | Spicy ground pork in lettuce leaves |
| Rice | |
| Tuesday 04/19/11 | Hoisin chicken with cucumber salad |
| Wednesday 04/20/11 | Taco Wednesday |
| Thursday 04/21/11 | Spicy tuna wraps |
| Fries, fruit | |
| Friday 04/22/11 | Italian chicken and chickpeas |
| Bread |
I usually try to plan meals that I can make all in one weekend but I knew I would be busy the whole two weeks of this menu, so I chose recipes that were really quick and that I could make during the work week. The list of groceries for the above meals, along with lunches for the week and household items, is below. Again, I only spend around $150 every two weeks. If you are following along at home, feel free to add more fresh fruits and vegetables.
Need
| shampoo | dishwasher liquid | diced tomatoes | lemons | From Dad |
| conditioner | toilet paper | pesto | cabbage | roaster chicken |
| soap | ziplocs | pasta | avocado | chicken breasts |
| soap - C | kosher salt | water chestnuts | tomatoes | potatoes |
| litter | oil | tortillas | cucumbers | Frozen Thai chiles |
| air filter | Bread flour | taco shells (2) | limes | |
| socks - Rachel | panko | cherry jelly | green onions | |
| eggs | honey | rice wine vinegar | jalapeno | |
| crackers | shake em ups | wraps | carrots | |
| coffee creamer | crystal light | pizzas | celery | |
| milk | Canned fruit | pizza rolls | cilantro | |
| soda | chickpeas | French fries | onions | |
| tortilla chips | white beans | tilapia | red onion | |
| pretzels | fried rice | shrimp | shallots | |
| dryer sheets | tomato sauce | thyme | | |
Recipes
Homemade chicken nuggets
Preheat the oven to 400°F. Spray large baking sheet with cooking spray.
In a shallow dish beat two eggs with 1 tbsp milk or cream. In another shallow bowl combine unbleached all-purpose flour, fine ground cornmeal, salt, pepper and seasonings*. Cut chicken breasts into bite-sized pieces. Coat chicken with egg wash then flour mixture and put on baking sheet. Spray chicken with more cooking spray. Bake in 400° oven for 20 minutes or until chicken is cooked through.
*This week I wanted a Mexican flavored nugget so I used paprika, chili powder, onion powder and garlic powder. Other options: thyme, oregano, and basil; cumin, coriander, and chili powder; basic salt and pepper.
Crispy fried fish tacos
· 1 cup all-purpose flour
· 1 teaspoon garlic powder
· 1 teaspoon onion powder
· 1 tablespoon kosher salt
· 1 teaspoon freshly ground white pepper
· 1 pound tilapia fillets, cut into 4-by-1-inch strips
· 2 large eggs, beaten
· 3 cups panko (Japanese bread crumbs)
· 3 cups vegetable oil, for frying
· 12 tortillas, warmed
In a bowl, whisk the mayonnaise with the hoisin sauce, pickle relish and lemon juice.
In a large resealable plastic bag, combine the flour, garlic powder, onion powder, salt and white pepper. Seal the bag and shake. Add the fish and shake to coat.
Put the eggs and panko in separate shallow bowls. Dip the fish in the egg and then in the panko. Transfer the fish to a wax paper–lined platter.
In a large, deep skillet, heat the oil to 350°. Add half of the fish and fry over moderate heat, turning once, until golden, about 3 minutes. Drain the fish on a paper towel–lined platter. Repeat with the remaining fish. (I do this in the oven to save calories from frying. Preheat oven to 300°. Coat cookie sheet with cooking spray. Put coated fish on the cookie sheet and spray with cooking spray. Bake for 5-10 minutes or until cooked through.)
Serve the fish in the tortillas, passing the hoisin mayonnaise, cabbage, lettuce, cilantro and scallions for serving.
Slaw
Slice cabbage and onion and put into large bowl. Cover with vinegar (I use rice wine). Add sugar and salt to taste. Put in the fridge and let pickle for a couple of hours.
Guacamole
Mash avocado in a large bowl. Add minced garlic (I like to use a hand grater to do this), salt, pepper, minced tomatoes, minced jalapeno and minced onions.
Pesto tuna and pasta salad
Cook any variety of pasta according to the boxes directions and let cool. Combine with a little bit of light mayonnaise, store-bought or homemade pesto, canned tuna, sliced tomatoes, sliced celery and sliced cucumbers. Put in fridge for 30 minutes to let flavors combine.
Quick shrimp Pad Thai
· 8 ounces whole wheat spaghetti
· 2 tablespoons Asian fish sauce
· 3 tablespoons light brown sugar
· 1/4 cup fresh lime juice, plus wedges for serving
· 2 Thai bird chiles or 1 serrano with seeds, stemmed and thinly sliced
· 1/4 cup plus 1 tablespoon canola oil
· 3 large shallots, thinly sliced (1 cup)
· 3 large garlic cloves, minced
· 12 ounces shelled and deveined medium shrimp
· 2 large eggs, beaten
· 4 scallions, thinly sliced
· Roasted peanuts, chopped cilantro and bean sprouts, for serving
Cook pasta until just under al dente.
Meanwhile, in a small bowl, whisk the fish sauce, brown sugar, lime juice and chiles.
In a large nonstick skillet, heat 3 tablespoons of the oil until shimmering. Add the shallots and garlic and cook over high heat, stirring occasionally, until lightly browned, about 3 minutes. Add the pad thai noodles and stir-fry until heated through, about 2 minutes. Add the shrimp and cook, stirring occasionally, until they begin to curl and turn pink, about 2 minutes. Scrape the noodles and shrimp to one side of the pan and add the remaining 2 tablespoons of oil to the empty side of the skillet. Add the eggs and cook, stirring occasionally, until nearly set, about 1 minute. Add the scallions and toss everything together, keeping the eggs relatively intact. Add the fish sauce mixture and stir-fry until the noodles are evenly coated, 2 to 3 minutes. Transfer the pad thai to a platter. Top with peanuts, cilantro and bean sprouts and serve with lime wedges.
Couscous with Italian chicken and veggies
· 1 1/2 pounds skinless, boneless chicken thighs, patted dry
· ½ medium onion, chopped
· 1 cup frozen mixed vegetables, thawed
· 2 cloves garlic, sliced
· Salt and pepper
· One 32-ounce container (4 cups) chicken broth
· 1/2 cup couscous
· Grated peel and juice of 2 lemons
· 1/4 cup chopped parsley
In a dutch oven, heat 2 tablespoons olive oil over medium-high heat. Season the chicken with salt and pepper. Working in batches, add to the pot and cook, turning once, until golden, about 5 minutes; transfer to a plate.
Add the onions and frozen vegetables to the pot and cook, scraping up the browned bits, until browned, about 5 minutes. Add the garlic and brown until fragrant, 10 to 15 seconds. Add the chicken broth, 2 cups water and the chicken and bring to a simmer; transfer the chicken back to the plate. Add the couscous and lemon peel to the pot, lower the heat to medium-low and simmer for 5 minutes. Shred the chicken into bite-size pieces and return to the soup along with any juices. (This can be made with precooked chicken. Just skip the first bit and add precooked, shredded chicken at this point.)
In a small bowl, whisk together the eggs and lemon juice. Slowly whisk about 1 cup of the hot soup into the egg mixture, then stir the egg mixture into the soup (the soup will thicken immediately). Remove from the heat and stir in the parsley.
Tomato, kale and bean soup
· 2 tsp olive oil
· 1 medium onion
· 2 large carrots, sliced
· 2 sticks celery, sliced
· 1 tsp dried thyme
· 1 tsp dried oregano
· 1 bunch kale, washed, stripped from stem, and chopped
· 1 14.5-counce can petite diced tomatoes
· 4 cups fat-free, low-sodium chicken or vegetable broth
· 1 15-ounce can white beans
Heat oil on medium heat in large Dutch oven. Sauté onions, carrots and celery for 5 minutes. Sprinkle herbs and cook for 2 minutes. Add kale, followed by canned tomatoes, and broth. Bring to a boil, reduce heat, add beans and simmer for 20 minutes.
Roast chicken, potatoes, carrots
This is a great recipe. There is always leftover chicken to use in other recipes and the carcass is great for making stock.
Preheat the oven to 450°F for at least 2 hours.
Rinse the chicken and dry really well. Season liberally with salt and pepper. Put in a cooking dish and put on the middle rack of the oven. Cook at 450° for 50-60 minutes or until cooked through. Once the chicken is done, pull it out and let it rest. While chicken is resting cook vegetables.
Cut up potatoes, carrots, celery, and onions. Doss in 1 tbsp canola oil and season with salt and pepper. Roast for 30 minutes or until cooked through.
Spicy ground pork in lettuce leaves
This is a meal made with my infamous Asian sauce. I have a lot of Asian ingredients that I combine. I am not sure what the proportions are I only know what I add. This list of ingredients is:
Low-sodium soy sauce, hoisin sauce, fish sauce (yum!!), chile-garlic sauce, sweet chile sauce, duck sauce, mirin, rice wine vinegar, brown sugar, fresh ginger, fresh garlic.
Different meals have different subsets of these ingredients. I just add stuff until it tastes yummy. This is an important thing to know, always taste things. You will know when they are done.
For this specific meal, I browned ground pork, onions, peppers, and edamame until brown. Then I added my sauce made of low-sodium soy sauce, hoisin sauce, fish sauce, chile-garlic sauce, sweet chile sauce, mirin, rice wine vinegar, brown sugar, fresh ginger, and fresh garlic. I let it thicken up then served it over rice.
Hoisin chicken with cucumber salad
For the Chicken:
· 3/4 cup hoisin sauce
· 3 scallions, coarsely chopped
· 5 cloves garlic
· 1 2-inch piece fresh ginger, sliced
· 1 jalapeno pepper, stemmed and halved (remove seeds for less heat)
· Zest and juice of 2 limes, plus lime wedges for garnish
· 2 tablespoons rice vinegar
· Kosher salt and freshly ground pepper
· 2 pounds skin-on chicken thighs and drumsticks (separate pieces)
For the Salad:
· 1/2 cup rice vinegar
· 2 tablespoons sugar
· Kosher salt
· 1 seedless cucumber, thinly sliced
· 1/2 red onion, thinly sliced
Prepare the chicken: Preheat a grill to medium on one side. Combine the hoisin sauce, scallions, garlic, ginger, jalapeno, lime zest and juice, vinegar, and salt and pepper to taste in a mini food processor or blender; process until almost smooth. Season the chicken with salt; toss with the hoisin mixture in a large bowl.
Make the salad: Bring the vinegar, sugar and 1 1/2 teaspoons salt to a boil in a small saucepan, stirring. Remove from the heat; stir in 1/4 cup ice cubes until melted. Toss the cucumber and red onion in a serving bowl with the vinegar mixture; place in the refrigerator.
Grill the chicken over direct heat until the skin is crisp, 5 minutes per side, basting with extra marinade. Transfer to the cooler side of the grill; cover and grill until cooked through, 10 to 15 more minutes. Serve with the cucumber salad and lime wedges.
Spicy tuna wraps
· 2 5- to 6-ounce cans chunk light tuna (see Notes), drained
· 1/3 cup low-fat mayonnaise
· 1 tablespoon hot sauce, such as Sriracha (see Notes)
· 1 scallion, chopped
· 2 cups cooked brown rice (see Tip), cooled
· 2 tablespoons rice vinegar
· 4 10-inch whole-grain wraps
· 3 cups watercress leaves
· 1 ripe avocado, cut into 16 slices
· 1 small carrot, cut into matchsticks
· Reduced-sodium soy sauce for dipping (optional)
Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
Italian chicken and chickpeas
· 2 tablespoons olive oil
· 4 skinless, boneless chicken breast halves
· 2 tablespoons dried rosemary
· 1 tablespoon olive oil
· 3 cloves garlic, minced
· 1 (15 ounce) can tomato sauce
· 1 teaspoon Italian seasoning
· 1/2 teaspoon cayenne pepper
· 1 1/2 teaspoons white sugar
· 1 bay leaf
· 1/4 teaspoon crushed red pepper flakes
· 1 (15 ounce) can garbanzo beans, drained and rinsed
Heat 2 tablespoons olive oil in a large skillet over medium heat. Season the chicken with the rosemary on both sides; cook the chicken in the hot oil until browned evenly, 3 to 4 minutes per side. Remove the chicken from the pan and set aside.
Pour 1 tablespoon olive oil into the skillet. Cook and stir the garlic in the hot oil until fragrant, about 1 minute. Add the tomato sauce, Italian seasoning, cayenne pepper, sugar, bay leaf, and red pepper flakes to the skillet; stir. Return the chicken to the skillet; cover and reduce heat to medium-low. Simmer until the chicken is no longer pink in the center and the juices run clear, 10 to 12 minutes.
Stir the garbanzo beans into the skillet; continue cooking until the beans are heated, 2 to 3 minutes more.
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