MENU- Week #2

9:27 AM spoonfulofchange 0 Comments

MENU
WEEK #2

MONDAY: Chicken Noodle Soup 
TUESDAY: Shredded Chicken Tacos & Avocado Lime Rice
WEDNESDAY: Black Bean Burgers
THURSDAY: Crockpot Cheeseburger Soup
FRIDAY: Left-overs
SATURDAY: Vacay
SUNDAY: Vacay
Shredded Chicken Tacos
(Modified from skinnyms.)

Ingredients:
  • 1 1/2-2 lbs skinless boneless chicken breasts
  • 32 oz. chicken broth
  • 1 packet taco seasoning
  • 1 cup mild salsa
  • Whole Wheat flour tortillas
Optional toppings:
Diced tomatoes
Chopped cilantro
Shredded cheese
Plain Greek yogurt
Guacamole

Directions:
  1. I like to prepare my shredded chicken ahead of time, but with this method, there is really no need. It is fast and easy. It's just a little faster with a little meal prep. You will dump about 32 oz. of chicken broth in a slow cooker, turn on low, then add the chicken breasts (thawed of frozen- makes no difference). Let cook 6-8 hours. 
  2. Carefully remove chicken from slow cooker and place on a plate. Using 2 forks, shred the chicken. It is usually so soft and tender by this time it will fall apart easily. You may need to carefully strain the broth when discarding it as there might be a lot of chicken let in the slow cooker. 
  3. If you are preparing ahead of time, place chicken in refrigerator or freezer, in proper container until you are ready to use it. If using right away, after discarding chicken broth, place shredded chicken back into slow cooker on low or warm setting. 
  4. Mix the packet of taco seasoning and salsa with the chicken. You may need to add about 1/4 cup of water if too thick. Let warm. 
  5. Serve on whole wheat flour tortilla with toppings of choice. 

Avocado Lime Rice 
Credit for this recipe goes to: The Weary Chef
Ingredients:
  • 4 cups hot cooked brown rice
  • 1 ripe avocado
  • 2 tbsp lime juice
  • 1/2 tsp sea salt (or more to taste)
  • 1/4 tsp ground cumin
  • 1/4 cup chopped cilantro leaves
Directions:
  1. In a medium bowl, scoop the flesh of the avocado and mash with lime juice, salt, and cumin.
  2. Stir in rice and cilantro until well mixed. Adjust salt and lime to taste. 
Crockpot Cheeseburger Soup 
Credit for this recipe goes to: Stacy Makes Cents

Ingredients:
  • 1lb ground beef, organic, grass fed- browned
  • 32 oz beef broth, organic
  • 1 yellow onion, chopped
  • 1 green bell pepper, organic, chopped
  • 1 can (14.5 oz) organic diced tomatoes
  • 4 cups organic potatoes, diced
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tsp oregano
  • 1/4 cup flour
  • 1 cup milk
  • 1-1/2 cups shredded cheddar cheese
Directions:
  1. Combine beef, broth, onion, pepper, tomatoes, potatoes, salt, black pepper, and oregano into slow-cooker. 
  2. Cook on low for 6-8 hours. 
  3. Approximately 30 minutes prior to serving, combine flour and milk into a small bowl. Whisk until no lumps remain. Stir into soup. 
  4. Add cheese to soup. Mix. 
  5. Heat for additional 20-30 minutes until thickened. 
  6. Salt and pepper to taste. 

Black Bean Burgers 
(Modified from: Women's Health)

Ingredients:
  • 1-1/2 cups canned black beans, rinsed and drained
  • 1 yellow bell pepper, sliced
  • 1/3 cup roughly chopped red onion
  • 3/4 cup shredded carrot
  • 3/4 cup dry quick-cooking Rolled Oats
  • 2-1/2 tsp olive oil or substitute 
  • 1/2 tsp cumin
  • 1 tsp garlic powder
  • Whole Wheat Buns

Directions:
  1. Put all ingredients in a food processor and pulse until combined. 
  2. Form into patties. 
  3. Mist a piece of aluminum foil with cooking spray and place foil on the grill. Cook patties on foil for 5 minutes, flip, then cook 5 minutes more.  (I had a hard time with this step. I ended up using the frying pan.)
  4. Serve on whole wheat bun with condiments of your choice.

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