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Healthy Plan 02-08-2019

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Healthy Plan 02-08-2019 HEALTHY PLAN 02-08-2019 DAY 1 DAY 2 DAY 3 Healthy Plan – Citrus Healthy Plan - Santa Healthy Plan – Slow THIS Marinated Chicken Barbara Cobb Salad Cooker Ham and Bean Soup WEEK'S Healthy Plan - Balsamic Green Beans and MENU: Mushrooms DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan - Caprese Healthy Plan - Sweet LEFTOVERS Healthy Plan – Slow Sliders and Sour Turkey Cooker Spicy Chicken Meatballs and Rice Bowls Healthy Plan - Dark Chocolate Trail Mix DAY 1 HEALTHY PLAN – CITRUS MARINATED CHICKEN MAIN DISH Serves: 6 Prep Time: 35 Minutes Cook Time: 30 Minutes NUTRITION PER SERVING: Calories: 262 Fat: 12 Carbohydrates: 3 Protein: 33 Saturated Fat: 3 Sodium: 102 Sugar: 1 Cholesterol: 101 INGREDIENTS: 3 teaspoons minced garlic 3/4 onion (finely diced) 1 1/2 teaspoons dried oregano 3 teaspoons ground cumin 1/2 teaspoon chili powder Salt and pepper (to taste) 1 1/2 Tablespoons olive oil 3 Tablespoons orange juice 3 Tablespoons fresh lime juice 1 1/2 pounds boneless, skinless chicken thighs 1 Tablespoon chopped cilantro- optional garnish DIRECTIONS: 1. In a gallon-sized resealable plastic bag, shake to combine garlic, onion, oregano, cumin, chili, salt, pepper, olive oil, orange juice, and lime juice. 2. Add chicken thighs to bag, reseal, and marinade in the refrigerator for at least 30 minutes. 3. Remove from marinade and cook in a skillet over medium high heat for 15 minutes. 4. Flip them over and continue to cook for an additional 10-15 minutes until chicken is cooked all the way through. 5. Top with cilantro and serve. HEALTHY PLAN - BALSAMIC GREEN BEANS AND MUSHROOMS SIDE DISH Serves: 6 Prep Time: 5 Minutes Cook Time: 20 Minutes NUTRITION PER SERVING: Calories: 52 Fat: 2.5 Carbohydrates: 7 Protein: 3 Saturated Fat: 0.4 Sodium: 7 Sugar: 2 INGREDIENTS: 8 ounces fresh mushrooms (sliced) 1 pound fresh green beans (with the ends trimmed) 1 Tablespoon olive oil 1 Tablespoon balsamic vinegar DIRECTIONS: 1. Preheat oven to 450 degrees. 2. Line a baking sheet with aluminum foil (this makes for easy clean up). Spread mushrooms and green beans on the baking sheet, then drizzle with olive oil and balsamic vinegar. Toss with your hands to coat. 3. Cook for 20-25 minutes, until the beans have started to brown and soften. DAY 2 HEALTHY PLAN - SANTA BARBARA COBB SALAD MAIN DISH Serves: 6 Prep Time: 10 Minutes Cook Time: NUTRITION PER SERVING: Calories: 318 Fat: 22 Carbohydrates: 9 Protein: 21 Saturated Fat: 8 Sodium: 688 Sugar: 2 Cholesterol: 120 INGREDIENTS: 1 head iceberg lettuce 1 head romaine lettuce 1 cup diced tomatoes 1 cup diced avocado 1/2 cup bleu cheese crumbles 2 cups diced, grilled chicken breast 1/2 cup cooked, crumbled bacon pieces 2 eggs (hard boiled and diced) 1 bottle preferred salad dressing (for topping) DIRECTIONS: 1. Shred both heads of iceberg lettuce and romaine lettuce; toss together in a large bowl. 2. Top with tomatoes, avocado, bleu cheese, chicken, bacon, and egg. 3. Serve with your favorite salad dressing (we prefer red wine vinaigrette or balsamic and olive oil dressing.) 4. Note: Salad dressing not included in nutritional information. DAY 3 HEALTHY PLAN – SLOW COOKER HAM AND BEAN SOUP MAIN DISH Serves: 12 Prep Time: 10 Minutes Cook Time: 5 Hours NUTRITION PER SERVING: Calories: 260 Fat: 4.9 Carbohydrates: 31.7 Protein: 20.5 Fiber: 13.3 Saturated Fat: 1.4 Sodium: 1109 Sugar: 3 Cholesterol: 22 INGREDIENTS: 1 (20 ounce) package Hurst’s HamBeens 15 Bean Soup (dry beans) 2 celery stalks (diced) 3 carrots (diced) 1 onion (diced) 1 (16 ounce) package diced ham 8 cups chicken broth 1 Tablespoon minced garlic 1 teaspoon paprika 1 bay leaf 1 teaspoon fresh thyme (chopped) DIRECTIONS: 1. Remove seasoning packet from beans and set aside. Sort any unwanted debris from beans, then rinse and drain. 2. Place celery, carrots, onion, ham, chicken broth, garlic, paprika, bay leaf, thyme, and beans in a 6-quart slow cooker. 3. Cook on high 5-7 hours (or low for 7-8) or until beans are tender. (Crock pots all cook at different rates, so check the beans for doneness). 4. Once tender-remove the bay leaf. 5. Stir in the Ham Flavor packet. 6. Cook for additional 30 minutes, then serve warm. DAY 4 HEALTHY PLAN - CAPRESE SLIDERS MAIN DISH Serves: 6 Prep Time: 5 Minutes Cook Time: 10 Minutes NUTRITION PER SERVING: Calories: 315 Fat: 7.9 Carbohydrates: 46.4 Protein: 12.6 Fiber: 3 Saturated Fat: 4 Sodium: 347 Sugar: 14.7 Cholesterol: 50 INGREDIENTS: 3 Tablespoons Balsamic vinegar (more or less to taste) 18 whole wheat slider rolls (cut in half) 2 cups shredded mozzarella cheese 4-5 roma tomatoes (sliced into eighteen slices) 15-20 fresh basil leaves DIRECTIONS: 1. Preheat oven to 375 degrees. In a large baking dish sprayed with nonstick spray, place the bottom halves of the rolls into the dish. 2. Add balsamic vinegar and spread it evenly over the rolls. 3. Add shredded mozzarella, tomato slice, and 1-2 basil leaves to each roll. 4. Place the tops of the rolls back on top. Cover the baking dish with foil, then place into oven. Cook for 10 minutes. 5. Carefully remove foil and place back into oven for 3-5 minutes, or until tops are lightly toasted. 6. Use a spatula to remove the sliders and serve immediately. DAY 5 HEALTHY PLAN - SWEET AND SOUR TURKEY MEATBALLS MAIN DISH Serves: 6 Prep Time: 50 Minutes Cook Time: 25 Minutes NUTRITION PER SERVING: Calories: 389 Fat: 11 Carbohydrates: 53 Protein: 21 Saturated Fat: 2 Sodium: 991 Sugar: 21 Cholesterol: 95 INGREDIENTS: 1 large onion (diced) 1 medium red pepper (diced) 1 medium green pepper (diced) 1 Tablespoon olive oil 1 (15 ounce) can tomato sauce 1 (14.5 ounce) can reduced-sodium chicken broth 1 (8 ounce) can crushed pineapple (undrained) 1/4 cup packed brown sugar 1/4 cup white vinegar 1/4 cup ketchup 1 large egg (beaten) 1/4 cup milk 1 slice whole wheat bread (torn into small pieces) 1/2 cup shredded zucchini 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon pepper 1 pound lean ground turkey 2 cups uncooked instant brown rice 1 can pineapple chunks- optional topping DIRECTIONS: 1. In a large saucepan, sauté the onion, red pepper and green pepper in oil until tender. Add the tomato sauce, broth, pineapple, brown sugar, vinegar and ketchup. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes. 2. Meanwhile, in a large bowl, combine the egg, milk, bread, zucchini, salt, garlic powder and pepper. Crumble turkey over mixture and mix well. Shape into 2-inch balls. Carefully add to tomato mixture. 3. Cover and simmer for 15-20 minutes or until meatballs are cooked through. Serve with rice and additional pineapple, if desired. 4. Note: additional pineapple not included in nutrition facts. DAY 7 HEALTHY PLAN – SLOW COOKER SPICY CHICKEN AND RICE BOWLS MAIN DISH Serves: 8 Prep Time: 20 Minutes Cook Time: 5 Hours 20 Minutes NUTRITION PER SERVING: Calories: 384 Fat: 10.4 Carbohydrates: 38.5 Protein: 32.9 Fiber: 4.6 Saturated Fat: 3.2 Sodium: 886 Sugar: 3.6 Cholesterol: 87 INGREDIENTS: 3 boneless skinless chicken breasts 1 (14.5 ounce) can diced tomatoes with green chilies (Rotel) 1 (10 ounce) can mild red enchilada sauce 1 green bell pepper (diced) 1 red bell pepper (diced) 1 onion (diced) 2 garlic cloves (diced) 1 teaspoon smoked paprika 1 teaspoon salt 1 teaspoon cumin 1/4 teaspoon cayenne pepper (more or less, depending on how hot you prefer) 4 cups cooked brown rice 1 (15 ounce) can black beans (rinsed and drained) 1 cup shredded sharp cheddar cheese 1/2 cup sour cream- optional topping 1/2 cup sliced cherry tomatoes- optional topping 2 Tablespoons chopped cilantro- optional topping 1/2 cup salsa- optional topping DIRECTIONS: 1. Spray slow cooker with non-stick cooking spray. 2. Place chicken in the bottom of the slow cooker. 3. In a large bowl, combine tomatoes, enchilada sauce, bell peppers, onion, garlic, smoked paprika, salt, cumin, and cayenne pepper; pour over chicken in slow cooker. 4. Cover and cook on low heat for 5-6 hours (or high heat for about 3 hours) or until chicken is fully cooked and vegetables are tender. 5. Remove chicken from slow cooker and shred using 2 forks. Return chicken to slow cooker. 6. Add cooked rice and beans and stir well. Top with shredded cheese, cover with lid, and let heat through for about 20-30 minutes. 7. Divide into 8 serving bowls and top with garnish of choice (sour cream, chopped tomatoes, cilantro, salsa, etc.). HEALTHY PLAN - DARK CHOCOLATE TRAIL MIX DESSERT Serves: 8 Prep Time: 5 Minutes Cook Time: NUTRITION PER SERVING: Calories: 294 Fat: 12.9 Carbohydrates: 46 Protein: 4.7 Fiber: 2.9 Saturated Fat: 3.6 Sodium: 18 Sugar: 29.7 INGREDIENTS: 2 cups walnuts 2 cups mini pretzels 1 cup raisins 1 cup golden raisins 1 cup dark chocolate pieces DIRECTIONS: 1. In a large bowl, mix together walnuts, mini pretzels, raisins, golden raisins, and dark chocolate pieces. SHOPPING LIST Produce Miscellaneous QTY ITEM QTY ITEM 2 Cups Baby Carrots 4 Tablespoons Balsamic Vinegar 2 Cups Broccoli Florets 1 Cup Golden Raisins 3 Carrots 1/4 Cup Ketchup 2 Celery Stalks 2 Tablespoons Minced Garlic 1 Cup Diced Avocado 3 Tablespoons Orange Juice 15-20 Fresh Basil Leaves 1 Cup Raisins 1 Pound Fresh Green Beans 1/2 Cup Salsa- Optional Topping 3 Tablespoons Fresh Lime Juice 1 Slice Whole Wheat Bread 8 Ounces Fresh Mushrooms 1/4 Cup White Vinegar 1 Teaspoon Fresh Thyme 18 Whole Wheat Slider Rolls 2 Garlic Cloves 1 Green Bell Pepper 1 Head Iceberg Lettuce 1 Head Romaine Lettuce 1 Large Onion 1 Medium Green Pepper 2 3/4 Onion 4-5 Roma Tomatoes 1/2 Cup Shredded Zucchini 1/2 Cup Sliced Cherry Tomatoes- Optional Topping 2 Cups Sliced Cucumber 2 Red Bell Peppers 3 Tablespoons
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