Bbq Chicken Confit 11 Ranch Slaw, Coffee Bbq Sauce, Red Onion Big Killer Po Boy

Mega Meal Plan

Wegmans

September 13th – 19th

This list is based on Sale items for the week of September 13th -19th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Cajun Catfish and Rice

1 cup                long grain rice

½ cup                onion, minced

¼ cup                green bell pepper  S

2 cloves            garlic, minced

2 Tbsp.                olive oil

2 tsp.                Cajun seasoning

¼ tsp.                cayenne pepper

1 lb.                catfish or tilapia S

To taste            salt and pepper

1 container            grape tomatoes, halved

For serving            parsley, finely chopped

As it warms outside this weekend, let's bring on the heat in the kitchen with a great and easy fish and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.

Main 2: Smoked Sausage with Pasta and Pesto

8 oz.                medium shell pasta  S

1 pkg                fresh basil

1 bunch            fresh oregano

1/2 cup                grated parmesan cheese, divided

1 each                                          lemon zested and juiced

2 Tbsp                olive oil, divided

1 pinch                red pepper flakes

1 pkg                smoked sausage, cut into 1-inch pieces  S

1 cup                low sodium chicken broth

To taste            salt and pepper

The combination of smoked sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!

Main 3: Shrimp Salad Po'Boys

1 lb.        cooked cocktail shrimp

1 lemon    zested and juiced

2 stalks     celery, chopped

2 Tbsp         shallot, minced

½ bunch    flat-leafed parsley, rinsed and chopped

2 Tbsp         mayo

1-2 tsp        salt and pepper, to taste

1 pkg        brioche hot dog buns

1 head        bibb lettuce, cleaned

Who doesn't love a good po'boy sandwich?  It's quick and easy to throw together for dinner and the boiled shrimp offer a healthy option for a filling dinner.

Main 4: London Broil with Corn on the Cob

1 Tbsp.                chili powder

1 Tbsp.                dried thyme

1 Tbsp.                ancho chili Powder

To taste            salt and pepper

1 each                boneless London broil  S

3-4 ears            corn on the cob  S

2 Tbsp.                unsalted butter

To taste            salt and pepper

The juiciness and slight bit of spice of the London broil pair wonderfully with the sweetness of the corn!  Plus leftovers make great sandwiches and stir fries.

Main 5: Seared Pork Chops with Sugar Snap Sauté

2 Tbsp.                olive oil, divided

1 tsp                salt and pepper

1 lb.                boneless pork chops  S

1 lb                sugar snaps, trimmed

1 tsp                 Cajun seasoning

Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It's not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.

Side 1: Red Potato and Green Bean Salad

1 bag                red potatoes, cut into quarters

1 lb.                fresh green beans, trimmed  S

½ each                red onion, diced

2 Tbsp                olive oil

2 Tbsp                white vinegar

2 Tbsp                 sour cream or mayo

½ tsp.                salt

½ tsp.                pepper

½ tsp.                garlic powder

This is absolutely one of my favorite dishes that we make at home and you have probably noticed that when red potatoes and/or green beans are on sale, this is my go-to! This can be served cold or warmed and it goes with just about everything!

Side 2: Greek Pasta Salad

1 pkg                 fun-shaped pasta, like cavatappi

½ pkg                 fresh basil

½ bunch            fresh oregano

2 Tbsp (or more to taste)    red wine vinegar

1 tsp                 olive oil

1 pint                 cherry tomatoes, halved

1 each                green bell pepper, stem and seeds removed and diced

1 jar                kalamata olives

1 pkg                crumbled feta cheese

1-2 tsp                salt and pepper, to taste

Pasta Salad is such a simple dish but can often be overlooked if it is flavored with boring ingredients.  Adding fresh basil and oregano really help this dish to pop!

Side 3: Squash Sauté with Parmesan

1 Tbsp.                olive oil

2 cloves            garlic, minced

½ each                red onion, diced

2 each                yellow squash, sliced  S

2 each                zucchini squash, sliced  S

To taste            salt and pepper

¼ cup                 grated parmesan

It's still squash season! We can liven up our squash here by adding some onion and garlic.

Soup: Chicken Tortilla Soup *leave out the chicken to make this soup vegan

1 each                yellow onion, chopped

4 cloves            garlic, minced

1 each                chipotle in adobo sauce *optional

2 Tbsp each            cumin, paprika, chili powder

1 quart                water, plus more as needed

1 pkg                chicken breasts or boneless thighs S

1 can                white beans, drained and rinsed

1 can                kidney beans, drained and rinsed

1 large can            Wegmans brand fire roasted tomatoes

1 cup                 rice

4 each                corn tortillas, torn

This soup is so versatile so play around with different flavor combinations!  It comes together quickly and is a one-pot dish.  You'll use the boiling soup to poach the chicken, remove them and then shred them before serving!  This will help to cut out the extra step of cooking the chicken separately and also will flavor the broth.  *To make this soup vegan, simply leave out the chicken!

Breakfast:

Bacon and Eggs- grab some eggs & bacon and serve with delicious Wegmans' own whole grain bread.

Yogurt with Fruit- Yogurt will go great with the strawberries and kiwi that are on sale this week.

Smoothies- Our go-to each morning!  Use yogurt, frozen fruit, coconut water and spinach and get a healthy and well-balanced breakfast.

Lunch:

Sandwiches- grab some brioche buns this week to make sandwiches with leftover London broil or pork chops. You can also make extra tacos with many of these ingredients with the leftover corn tortillas.

Celery, Carrots and Hummus- Hummus is always an inexpensive and healthy option and would be tasty with some celery sticks or carrots.

Snacks:

Protein Bars

Mandarins

Opal apples

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Long Grain Rice

Unsalted Butter  S

Olive Oil

Cajun Seasoning

Cayenne Pepper

Salt

Pepper

Red Pepper Flakes

Chili Powder

Dried Thyme

Garlic Powder

Ancho Chili Powder

Mayo

White Vinegar

Red Wine Vinegar

Kalamata Olives

Chipotle in Adobo Sauce

Shopping List by Department

(full list here by department)

Produce

1 bag                yellow onions

2 each                green bell pepper

1 bag                 whole peeled garlic

2 pints                grape/cherry tomatoes

1 bunch            parsley

1 lb                sugar snaps

1 bag                red potatoes

1 lb.                fresh green beans

1 bunch            fresh basil

1 bunch            fresh oregano

1 each                red onion

2 each                lemon

1 bunch            celery

1 each                shallot

1 head                bibb lettuce

2 each                yellow squash  S

2 each                zucchini squash  S

1 each                avocado *Optional for soup

1 container            strawberries  *Breakfast

2-3 each            kiwi  *breakfast

1 3lb. bag            mandarins   *Snack

3-4 each            apples   *Snack

1 lb                 sugar snap peas

1 container            hummus  S *Lunch

3-4 ears             corn on the cob  S

Meat/Protein

1 lb                 catfish or tilapia, can be frozen and thawed

1 lb                pre-cooked shrimp

1 pkg                smoked sausage  S

1 each                boneless London broil  S

1 pkg                boneless pork chops  S

1 pkg                chicken breasts or boneless thighs

1 pkg                bacon  S *Breakfast

Dairy/Eggs

1 pkg                 grated parmesan cheese

1 pkg                sour cream *optional if you have mayo on hand

1 pkg                feta cheese, crumbled

1 12 or 18 ct.            eggs   S *Breakfast

1 cup                shredded cheese *Optional for soup

4-5 containers            yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box                medium shell pasta

1 box                 fun shape pasta for pasta salad, like cavatappi

1 pkg                brioche hot dog buns

1 4xt. box            protein bars   *Snack

1 package            corn tortillas

Canned Goods & Non-Perishables

1 can                low sodium chicken broth

1 can                fire roasted tomatoes

1 can                white beans

1 can                 kidney beans

Frozen Items

None this week!

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

1: Cajun Catfish and Rice

• 1 cup                long grain rice
• ½ cup                onion, minced
• ¼ cup                green bell pepper  S
• 2 cloves            garlic, minced
• 2 Tbsp.                olive oil
• 2 tsp.                Cajun seasoning
• ¼ tsp.                Cayenne pepper
• 1 lb.                catfish or tilapia S
• To taste            salt and pepper
• 1 container            grape tomatoes, halved
• For serving            parsley, finely chopped

Process

1. 1. Make 1 cup of rice according to package instructions.
   2. In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes, add the tomatoes and cook for 2 more minutes.  Remove and keep warm while cooking the fish.

• In the same pan, add the olive oil and heat over medium-high heat.  Coat the fish in Cajun seasoning, cayenne, salt and pepper and cook 3-4 minutes per side.

• Serve over rice with sauteed vegetables and top with parsley.

2: Smoked Sausage with Pasta and Pesto

Ingredients

• 8 oz.                medium shell pasta  S
• 1 pkg                fresh basil
• 1 bunch            fresh oregano
• 1/2 cup                grated parmesan cheese, divided
• 2 cloves            garlic
• 1 lemon            zested and juiced
• 2 Tbsp                olive oil, divided
• 1 pinch                red pepper flakes
• 1 package            smoked sausage, cut into 1-inch pieces  S
• 1 cup                low sodium chicken broth
• To taste            salt and pepper

Process

• Cook pasta according to directions in a large pot until al dente. While pasta is cooking make pesto by combining in a blender the basil, oregano, half of parmesan cheese, garlic, lemon zest, lemon juice and red pepper flakes.

• Drain pasta and toss with pesto.

• Heat the rest of the olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.

• Add pasta back to the pan with chicken broth, salt and pepper. Cook until just heated thoroughly. Top with the rest of the parmesan.

3: Shrimp Salad Po'Boys

• 1 lb.        cooked cocktail shrimp
• 1 lemon    zested and juiced
• 2 stalks     celery, chopped
• 2 Tbsp         shallot, minced
• ½ bunch    flat-leafed parsley, rinsed and chopped
• 2 Tbsp         mayo
• 1-2 tsp        salt and pepper, to taste
• 1 pkg        brioche hot dog buns
• 1 head        bibb lettuce, cleaned

Process

• Chop cooked shrimp and combine with the lemon zest and juice, celery, shallot, mayo, parsley and salt + pepper.  Taste and adjust seasonings.

• Toast brioche buns under a broiler set to low.

• Serve buns stuffed with shrimp salad and lettuce.

4. London Broil with Corn on the Cob

Ingredients

• 1 Tbsp.                chili powder
• 1 Tbsp.                dried thyme
• 1 Tbsp.                ancho chili Powder
• To taste            salt and pepper
• 1 each                boneless London broil  S
• 3-4 ears            corn on the cob  S
• 2 Tbsp.                unsalted butter
• To taste            salt and pepper

Process

• Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler to high.

• Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.

• Broil for 7-8 mins. on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. Before cutting.

• While London broil is cooking, bring a pot of salted water to a boil. Place corn in water and cook until tender, about 10 minutes.

• Melt butter in a skillet on medium heat. Place corn in skillet with butter and let brown slightly while turning.  Season to taste with salt and pepper.  Serve London broil and corn together.

5: Seared Pork Chops with Sugar Snap Sauté

Ingredients

• 2 Tbsp.                olive oil, divided
• 1 tsp                salt and pepper
• 1 lb.                boneless pork chops  S
• 1 lb                sugar snaps, trimmed
• 1 tsp                 Cajun seasoning

Process

1. Season pork chops with salt and pepper and heat pan with half the oil until it shimmers.
2. Add chops and cook 4-5 minutes per side, depending on thickness.
3. Remove pork chops and keep warm.
4. Add the rest of the oil and sugar snaps to the skillet and cook them until bright green, sprinkling on the Cajun seasoning during cooking.

Sides

• Red Potato and Green Bean Salad

Ingredients

• 1 bag                red potatoes, cut into quarters
• 1 lb.                fresh green beans, trimmed  S
• ½ each                red onion, diced
• 2 Tbsp                 olive oil
• 2 Tbsp                white vinegar
• 2 Tbsp                 sour cream or mayo
• ½ tsp.                salt
• ½ tsp.                pepper
• ½ tsp.                garlic powder

Process

• Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt,  and bring to a boil. Cook until potatoes are tender, about 30 minutes.

• While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.

• Drain potatoes and green beans then put into a large bowl.

• Toss thoroughly with red onion, olive oil, vinegar, sour cream or mayo, salt, pepper and garlic powder.

• Salad can be served warm or cold. To cool, cover and place in fridge.

2. Greek Pasta Salad

• 1 pkg                 fun-shaped pasta, like cavatappi
• ½ pkg                 fresh basil, leaves chopped into chiffonade
• ½ bunch            fresh oregano, leaves removed and chopped
• 2 Tbsp (or more to taste)    red wine vinegar
• 1 tsp olive oil
• 1 pint                 cherry tomatoes, halved
• 1 each                green bell pepper, stem and seeds removed and diced
• 1 jar                kalamata olives
• 1 pkg                crumbled feta cheese
• 1-2 tsp                salt and pepper, to taste

Process

• Cook pasta according to package instructions minus 1 minute.  Drain and toss while warm with the basil, oregano, red wine vinegar and olive oil.

• Place in a serving bowl, add tomatoes, olives, feta and salt and pepper, toss gently, taste and adjust seasonings.

3. Squash Sauté with Parmesan

Ingredients

• 1 Tbsp.                olive oil
• 2 cloves            garlic, minced
• ½ each                red onion, diced
• 2 each                yellow squash, sliced  S
• 2 each                zucchini squash, sliced  S
• To taste            salt and pepper
• ¼ cup                 grated parmesan

Process

• Heat oil in a large sauté pan over medium-high heat.

• Add garlic and onion then sauté until onion is tender, about 3-5 minutes.

• Add squash, season with salt and pepper, and then saute for about 5 minutes.

• Move to a bowl and mix in parmesan.

Soup: Chicken Tortilla Soup *leave out the chicken to make this soup vegan

• 1 each                yellow onion, chopped
• 4 cloves            garlic, minced
• 1 each                chipotle in adobo sauce *optional
• 2 Tbsp each            cumin, paprika, chili powder
• 1 quart                water, plus more as needed
• 1 pkg                chicken breasts or boneless thighs S
• 1 can                white beans, drained and rinsed
• 1 can                kidney beans, drained and rinsed
• 1 large can            Wegmans brand fire roasted tomatoes
• 1 cup                rice
• 4 each                corn tortillas, torn
• 1-2 tsp                 salt and pepper, to taste

Process

• Prep all ingredients and place a stock pot over medium heat and add the oil.

• Add onion and garlic and sauté for 5 minutes.

• Add chipotle and spices and cook for 3 minutes more, or until aromatic.

• Add water and bring to a boil, then add chicken and set a timer for 20 minutes.

• Once timer goes off, remove chicken to cool.

• Add beans, tomatoes, rice and corn tortillas to soup and cook until rice is soft and tortillas are dissolved.

• Shred chicken while the rice is cooking and add back to the soup.

• Taste, adjust seasonings and serve hot.

________________________________________________________________________

______________________________

Mega Meal Plan

Wegmans

September 6th – 12th

This list is based on Sale & Coupon items for the week of September 6th – 12th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.

It is necessary that you download the Wegmans App and install it in order to use coupons (and double check what's on sale)!  Each store is different, so make sure you choose your proper location.  Simply choose what coupons you'd like to use on your app and since your app is connected to your customer number you'll be good to go at checkout as long as you scan your customer card!  All other items are normal price.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Mains

MAIN 1 Za'atar Rubbed Salmon with Squash Couscous

1 lb Atlantic salmon fillets (fresh or frozen)

1 pkg za'atar seasoning (2 Tbsp worth)

1 pkg pearled couscous (multicolored)

1 yellow squash

1 zucchini

1 shallot

1 tsp each salt and pepper, to taste

Za'atar spices just go really well with salmon and couscous–at least we think so!  What a fantastic dish to start off your week on the right foot.

MAIN 2 Honey-Chipotle Glazed Chicken with Grilled Peaches

1-2 lb chicken breasts

1 chipotle in adobo sauce

½ cup honey

¼ cup apple cider vinegar

1-2 lb yellow peaches

A great dish for the grill, it's nice to throw in a little chipotle spice with that sweet honey!  Peaches are in season now, too, so buy local if you can.

MAIN 3 Chile-Lime Fajitas with Ancho Sauce

1-2 lb beef skirt steaks

1 Tbsp ancho chile powder

1 tsp salt

4 limes

1 tsp vegetable oil

½  red onion

2 avocados

1 bag corn or flour tortillas

1 pkg dried ancho chiles (you will use 4 whole chiles)

2 cups water

1 small can fire-roasted tomatoes

2 cloves garlic

1 pkg Organic Valley organic shredded jack or bar of jack cheese

Everyone loves fajitas and these are perfect for a tight budget.  Skirt steaks benefit from a quick sauté so make these in a pinch and enjoy leftovers on salads all week!

MAIN 4 White Bean Cassoulet with Chicken Sausage*

1 pkg chicken sausage *optional for vegans/vegetarians

2 Tbsp olive oil

1 pkg fresh rosemary

1 pkg fresh thyme

1 bay leaf

8 cloves garlic

1 yellow onion

2 cans cannellini beans

1 quart chicken or vegetable stock

This dish can easily be made vegan so it's a great option for all of you plant-based fans.  Add stock to leftovers and make a hearty soup, too.

MAIN 5 Green Chile Chilaquiles with Crumbled Lime-Cilantro Tofu

1 block extra-firm tofu

2 limes

1 bunch cilantro

1 Tbsp garlic powder

2 jars green salsa

2 pkg tortilla chips

1 pkg queso fresco *optional

This is a fantastic meal that is easy, fun and great for kids!  Plus, when the tofu is mixed in with the other ingredients you'll hardly know it's there at all.  We'd call that a win!

Sides

SIDE 1 Strawberry Basil Salad with Honey Balsamic Vinaigrette

3 pkg strawberries

½ pkg basil

1 pkg arugula

¼ cup honey

3 Tbsp balsamic vinegar

2 Tbsp olive oil

Go ahead and go wild with strawberries and basil while they are both in season.  The balsamic pairs so well with the sweet-tart of the berries and leftovers can be used throughout the week.

SIDE 2 Cherry-Beet Salad with Chèvre

1 lb cherries

1 bunch beets

2 cups walnuts

1 log Caromont Farm Chèvre *optional

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 Tbsp honey

We made this one a year ago at our first Whole Foods demo and it was not only delicious but nice because of its surprising flavors.  Who knew that beets and cherries went so well together?

SIDE 3 Iceberg Wedge Salad with Bacon Blue Cheese Dressing & Spiced Walnuts

1 head iceberg lettuce

1 pkg bacon

1 pkg blue cheese crumbles

1 pint buttermilk

1 packet powdered ranch flavoring mix

1 cup walnut

½ cup honey

2 Tbsp vegetable oil

1 tsp nutmeg

1 tsp ancho chile powder

Bring your favorite wedge salad concept home!  This one will teach you how to make a blue cheese dressing (with bacon!!!) and also will offer great tips on how to make spiced nuts.

SOUP: Provençale Fish Stew

2 yellow onions

4 cloves garlic

1 sprig fresh thyme

1 sprig fresh rosemary

1 pinch saffron *optional

1 small can fire-roasted tomatoes

1 quart fish stock

3 Yukon gold potatoes

½-1 lb cod fillets (fresh or frozen)

½ pkg basil leaves

1 pinch red pepper flakes

It's bouillabaisse time and what better way to celebrate than with a provençale fish stew?  This is a great way to spend less on fish–incorporate it into a soup with lots of other flavors and vegetables and you can buy half as much and stretch it far!

Breakfast

Wegmans brand 5-grain bread

eggs

yogurt

strawberries

Combine fruit and yogurt for breakfast smoothies or simply have some toast and eggs!

Lunch

Bake some salmon and top leftover greens, make a vegan grilled cheese or even have a picnic with some burgers and pre-made salads from the deli.

Snacks

Crackers, fresh fruit and cheese are always great snacking options.

______________________________________________________________________

Staples

Cooking Spray (Spectrum Naturals Cooking Spray C)

Za'atar Seasoning

Pearled Couscous

Salt

Pepper

Chipotles in Adobo Sauce

Honey

Apple Cider Vinegar

Ancho Chile Powder

Dried Ancho Chiles

Vegetable Oil

Olive Oil

Cannellini Beans (2 cans)

Chicken or Vegetable Stock (2 quarts)

Fish Stock (1 quart)

Garlic Powder

Balsamic Vinegar

Packet Powdered Ranch Flavoring Mix

Saffron

Nutmeg

Red Pepper Flakes

Bay Leaves (need 1)

Shopping List by Department

Produce

1 yellow squash

1 zucchini

1 shallot

1-2 lb yellow peaches

1 red onion

2 avocados

1 bag whole peeled garlic

1 pkg fresh thyme

1 pkg fresh rosemary

6 limes

1 bunch cilantro

3 pkg strawberries

1 large pkg fresh basil

1 pkg arugula

1 lb bag cherries

1 bunch beets

1 head iceberg lettuce

1 bag Yukon gold potatoes (cheapest option) or just buy 3 (need 3)

Meat/Protein

1 lb Atlantic salmon fillets (fresh or frozen)

1-2 lbs chicken breasts Family Value Pack

1-2 lbs beef skirt steak S

1 pkg chicken sausage *optional

1 block extra-firm tofu

1 pkg bacon

½-1 lb cod fillets (fresh or frozen)

Dairy/Eggs

1 pkg Organic Valley organic shredded jack or bar cheese C

1 dozen eggs

1 pkg queso fresco *optional

1 log Caromont Farm chèvre *optional

1 pkg blue cheese crumbles

1 pint buttermilk

Grains/Nuts/Dried Fruit

1 pkg pearled couscous

1 bag corn or flour tortillas

1 pkg dried ancho chiles (you'll need 4)

2 pkg tortilla chips S

3 cups walnuts

Canned Goods & Non-Perishables

1 small can fire-roasted tomatoes

2 quarts chicken or vegetable stock

2 jars green salsa S

Frozen Items

none

_____________________________________________________________________

Recipes

MAIN 1 Za'atar Rubbed Salmon with Squash Couscous

1 lb Atlantic salmon fillets (fresh or frozen, just thaw overnight in fridge if frozen)

1 pkg za'atar seasoning (2 Tbsp worth)

1 Tbsp olive oil, divided

2 cups pearled couscous (multicolored)

4 cups water

1 yellow squash, diced

1 zucchini, diced

1 shallot, minced

1 tsp each salt and pepper, divided and to taste

Process:

• Heat a skillet over medium-high with half the oil and rub za'atar spice mixture over fish on both sides.
• Cook on both sides for 4-6 minutes or until fish is flaky and opaque in the center.  Set aside and keep warm while the couscous finishes.
• While salmon is cooking, make couscous: In a medium saucepan, add the rest of the oil and sauté squash and shallot for 3 minutes.
• Add couscous, water and half of salt and pepper at first.  Add lid and bring to a boil then remove from heat.
• Check couscous for doneness, let sit for 5 minutes then fluff with a fork.  Taste and add more salt if needed.
• Serve salmon on a bed of couscous.

MAIN 2 Honey-Chipotle Glazed Chicken with Grilled Peaches

1-2 lb chicken breasts Family Value Pack

1 chipotle in adobo sauce, chopped

½ cup honey

¼ cup apple cider vinegar

2 tsp soy sauce

1 tsp vegetable oil

1-2 lb yellow peaches, sliced in half and pitted

Process:

• Preheat grill to medium-high or preheat oven to 375 F.
• In a small bowl, combine chopped chipotle, honey, vinegar and soy sauce.
• Toss ½ the sauce with chicken and marinate for 20 minutes while grill/oven are preheating.
• Grill or bake chicken until done and meat is done, about 7-10 minutes each side.  While chicken is cooking, take the rest of the sauce and cook it down in a small pot until reduced by half.
• Lightly oil peaches and add them to the grill/oven for the last 5 minutes of cooking.
• Serve chicken with peaches and the reduced sauce drizzled on top.

MAIN 3 Chile-Lime Fajitas with Ancho Sauce

1-2 lb beef skirt steaks S

1 Tbsp ancho chile powder

1 tsp salt

4 limes, juiced and juice divided

1 tsp vegetable oil

½  red onion, sliced thinly

2 avocados, peeled, pitted and sliced

1 bag corn or flour tortillas

1 pkg dried ancho chiles (you will use 4 whole chiles)

2 cups water

1 small can fire-roasted tomatoes

2 cloves garlic

1 pkg Organic Valley organic shredded jack or bar of jack cheese C

Process:

• Combine skirt steaks with chile powder, salt, half the lime juice and oil.  Allow to marinate in a bag or bowl for at least 20 minutes.
• While steak is marinating, make sauce: heat the water and pour over dried chiles in a glass bowl or measuring cup.  Allow at least 20 minutes to rehydrate the chiles.
• Remove stems and seeds and add to a blender with the fire-roasted tomatoes, the rest of the lime juice and the garlic cloves.  Taste and add a pinch of salt if needed.  Set aside until ready to use.
• Remove steaks and grill or cook in a skillet for 4 minutes on each side.
• Take off heat and allow meat to rest for 10 minutes.
• Slice thinly and serve in warmed tortillas with red onion, avocado, cheese and ancho chile sauce on top!

MAIN 4 White Bean Cassoulet with Chicken Sausage*

1 pkg chicken sausage *optional & sliced into rounds

2 Tbsp olive oil

2 sprigs fresh rosemary

2 sprigs fresh thyme

1 bay leaf

8 cloves garlic

1 yellow onion

2 cans cannellini beans, drained and rinsed

1 quart chicken or vegetable stock

½-1 tsp salt

Process:

• Preheat oven to 375 F.
• In a skillet, brown sausages in a bit of oil if using & remove from pan to set aside.
• Add olive oil to skillet and heat over medium-high.  Add rosemary and thyme sprigs (whole) with bay leaf, garlic and onion.  Cook for 5 minutes.
• Add cannellini beans, stock and taste.  Add salt and pepper as needed.
• Add sausages back if using and place in the oven in a baking dish to bake for 20 minutes or until heated through.

MAIN 5 Green Chile Chilaquiles with Crumbled Lime-Cilantro Tofu

1 block extra-firm tofu

2 limes, zested and juiced

1 bunch cilantro, rinsed and chopped

1 Tbsp garlic powder

½ tsp salt

2 jars green salsa

2 pkg tortilla chips

Water as needed

1 cup queso fresco *optional

Process:

• Preheat oven to 350 F.
• Crumble tofu into a bowl with your hands and toss with cilantro, garlic powder and salt.
• In a large baking dish, layer chips and salsa together and add water to come up halfway.  You'll have to eyeball this a bit: you don't want your chips too soggy but you need them to have some added moisture so they can bake properly.
• Top with tofu mixture (reserving ⅓ cup for garnish later) and sprinkle with half of the queso fresco if desired.
• Bake for 30 minutes or until chips have softened and sauce is thickened.
• Sprinkle with a little more queso and tofu mixture and serve hot.

Sides

SIDE 1 Strawberry Basil Salad with Honey Balsamic Vinaigrette

3 pkg strawberries, hulled and sliced in half

½ cup basil, leaves torn

1 pkg arugula

¼ cup honey

3 Tbsp balsamic vinegar

2 Tbsp olive oil

½-1 tsp salt

Pinch red pepper flakes

Process:

• Place arugula, strawberries and basil in a bowl and toss gently.
• Mix honey, balsamic, olive oil and salt + red pepper flakes.
• Pour a few tablespoons of dressing over salad and toss to combine.
• Serve chilled.

SIDE 2 Cherry-Beet Salad with Chèvre

1 lb cherries, pitted

1 bunch beets, leafy greens removed and reserved for another time

2 cups walnuts, toasted

1 log Caromont Farm Chèvre *optional, crumbled

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 Tbsp honey

½-1 tsp salt and pepper

½ cup basil leaves

Process:

• Bring a large pot of water to a boil and add topped beets.  Cook for 15 minutes, then drain and run under cool water, pressing each beet gently (and carefully-they'll be hot) to remove skin.
• While beets are cooking, toast walnuts: preheat the oven to 350 F.  Scatter walnuts on a baking sheet and place in oven to bake for 7 minutes.  Set a timer!  After 7 minutes, check the walnuts and let them go longer if needed.  They should be shiny, lightly browned and aromatic when done.
• Slice beets into bite-sized pieces the size of the cherries and place in a serving bowl.
• Add cherries, basil and walnuts.  Toss to combine then add vinegar, oil, honey and salt + pepper.  Toss gently again.
• Serve with crumbled chèvre and remember to only make enough to eat for each sitting.  Walnuts will get soggy if left in the salad overnight.

SIDE 3 Iceberg Wedge Salad with Bacon Blue Cheese Dressing & Spiced Walnuts

1 head iceberg lettuce

1 pkg bacon

1 pkg blue cheese crumbles

1 pint buttermilk

1 packet powdered ranch flavoring mix

1 cup walnut

½ cup honey

2 Tbsp vegetable oil

1 tsp nutmeg

1 tsp ancho chile powder

Process:

• Preheat oven to 350 F.
• Line a baking sheet with foil and arrange bacon in an even layer to cook.  Remember to drain off bacon fat every so often and cook bacon for 25 minutes or so until crispy.
• Remove bacon to paper towels to cool, then take half and crumble.  *Save the other half for sandwiches throughout the week!
• Make spiced walnuts: toss raw walnuts with honey, vegetable oil, nutmeg, chile powder and salt.  Throw onto a foil-lined baking sheet and cook until toasted and crunchy, about 15 minutes.  Stir and redistribute nuts halfway through to prevent burning.  Remove from oven when done and allow to cool, then break apart any big clumps with your fingers if needed.
• Quarter iceberg lettuce and arrange on plates or a platter.
• Make dressing by combining in a bowl the following: bacon, blue cheese crumbles, half of the buttermilk and powdered ranch flavoring mix.  Taste and adjust salt if needed.  Add more buttermilk until you reach your desired consistency.
• Pour dressing over lettuce wedges and top with spiced nuts.

SOUP: Provençale Fish Stew

2 yellow onions

4 cloves garlic

1 sprig fresh thyme

1 sprig fresh rosemary

1 pinch saffron *optional

1 Tbsp olive oil

1 small can fire-roasted tomatoes

1 quart fish stock

3 Yukon gold potatoes

Salt and pepper to taste, start with ½ tsp then work your way up

½-1 lb cod fillets (fresh or frozen)

½ pkg basil leaves

1 pinch red pepper flakes

Process:

• In a soup pot, cook onions, garlic, thyme, rosemary and saffron together with oil for 5 minutes.
• Add fire-roasted tomatoes, fish stock and potatoes.  Bring to a boil then reduce to a simmer.
• Taste and add salt if needed.
• Carefully place fish fillets in hot liquid when you're ready to sit down to eat and allow them to poach (cook) for 10 minutes.
• Serve each bowl of soup with a bit of everything and top with basil leaves and red pepper flakes (if desired).

______________________________________

Mega Meal Plan: Labor Day Special!

Wegmans

August 30th – September 5th

This list is based on Sale items for the week of August 30th – September 5th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!  Also, download your favorite store's app for additional savings and to use coupons.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1  Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons

4 cloves garlic

1 red onion

1-2 bunches asparagus

2 tsp salt & pepper, divided

Good for the grill or the oven, this grilled chicken is bursting with lemon flavor that pairs oh-so-nicely with the charred taste of the asparagus.  Keep leftovers for cold chicken salads or add to your favorite lunch-time grain bowl.

MAIN 2  Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken

1 bottle hoisin sauce

4 Tbsp fresh ginger, divided

3 cloves garlic

1 can bamboo shoots

1 can water chestnuts

2 English cucumbers

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

The ground chicken keeps this dish light and absorbs all of the aromatic flavors from the sweet hoisin sauce, ginger and garlic.  This is a new way to enjoy a burger this summer, for sure!

MAIN 3  Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion

4 Tbsp unsalted butter or vegetable oil

4 Tbsp flour or cornstarch*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

2-4 cups milk*

3 local red tomatoes

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

Every now and then we deserve to get a little indulgent.  After all, this week's menu is full of healthy and light dishes so why not throw in something slightly sinful.  The bonus here is that you'll learn to make homemade mac and cheese, which we all know just tastes better.

MAIN 4  Marinated Celery & Mushroom Salad with Steamed Tofu

1 bunch celery

2 pkg whole mushrooms

1 shallot

¼ cup red wine vinegar

2 Tbsp olive oil

1-2 Tbsp soy sauce, divided

1 Tbsp dried thyme

1 block firm tofu

An incredibly healthy dish that is flavorful, crunchy and light.  Reserve this for a hot summer night and you'll please every palate at the table.

MAIN 5  Broiled Garlic Fish Fillets with Olive Tapenade

1-2 lbs white fish, like cod or tilapia

8 cloves garlic + 2 cloves for later

2 Tbsp olive oil, divided

1-2 tsp salt & pepper, to taste

1 jar capers

1 jar kalamata olives, pitted

1 jar green olives, pitted

Reminiscent of the South of France, this dish is embarassingly simple to make since it's a one pan wonder.  Learn how to make tapenade, too, and use leftovers for salad toppings and sandwich spreads!

SIDES

SIDE 1  Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread.  Use the bread on sale this week!) or buy bagged croutons in the grocery/ bakery department

1 bottle blue cheese dressing

What a winner!  A nice change up in the Cobb Salad department.  Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well.   (Blue cheese dressing is in your shopping list but feel free to get whatever you like!)

SIDE 2  Red, White & Blue Fruit Salad

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

This is the perfect salad to enjoy at a picnic or potluck surrounded by family and friends.  Make as much or as little as you like and if you're not eating a plant-based diet, top it with some healthy whipped cream + Greek yogurt mix.

SIDE 3  Parmesan Squash Sauté

1 Tbsp olive oil

2 cloves garlic

½ red onion

2 yellow squash

2 zucchini squash

1-2 tsp salt & pepper, to taste

½ cup parmesan, grated

This is a simple and quick dish that sits well in the fridge and can be enjoyed cold or hot.

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

Our new favorite summer chili, this recipe is great for bringing to a BBQ or topping on your favorite burger or hot dog!  Enjoy the summer and make this again and again, and if you like, follow the link in the recipe to learn how to save even more money and make your beans from scratch.

_________________________________________________________________

Pantry Staples

Salt

Pepper

Hoisin Sauce

Rice Vinegar

Toasted Sesame Oil

Soy Sauce

Mirin

Honey or Agave

Sesame Seeds

Unsalted Butter

Vegetable Oil

Olive Oil

Flour or Cornstarch

Milk

Truffle Oil or Truffled Sea Salt

Red Wine Vinegar

Dried Thyme

Cumin

Chili Powder

Garlic Powder

Paprika

Oregano

Shopping List By Department

Produce

3 lemons

1 bag peeled garlic

1 red onion

1-2 bunches asparagus

1 hand fresh ginger

2 English cucumbers

1 bag yellow onions

2 lbs ripe tomatoes

1 bunch celery

2 pkg whole white or cremini mushrooms

1 shallot

2 bunches kale

3 avocados

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

2 yellow squash

2 zucchini squash

1 bunch radishes *optional for soup

Meat/Protein

1-2 pkg chicken drumsticks

2 lbs ground chicken

1 block firm tofu

1-2 lbs white fish (whole or fillets) *Choose cod, tilapia or any other white fish you prefer

1 pkg bacon

1 lb ground beef *optional for the chili

Dairy/Eggs

1 block white cheddar cheese (3 cups worth once grated)

1 dozen eggs

1 pkg blue cheese crumbles

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

½ cup parmesan, grated

1 pkg queso fresco *optional garnish for soup

Grains/Dried Fruit/Nuts

1 pkg whole wheat hamburger buns

1 box elbow macaroni

1 loaf stale bread or 1 pkg pre-made croutons

1 bag tortilla chips *optional for soup

Canned Goods & Non-Perishables

1 bottle hoisin sauce

1 can bamboo shoots

1 can water chestnuts

1 jar capers

1 jar kalamata olives, pitted

1 jar green olives, pitted

1 bottle truffle oil (or 2 tsp truffled sea salt)

1 bottle blue cheese dressing

1 small can fire roasted or chopped tomatoes

3 cans small red beans (like kidney) or 1 bag dried rosada (pink) beans

Frozen Items

_________________________________________________________________

MAINS

MAIN 1  Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons, sliced in half, divided and half juiced

1 Tbsp olive oil

4 cloves garlic, sliced thinly

½ red onion, sliced into thin rounds

1-2 bunches asparagus, trimmed

2 tsp salt & pepper, divided

Process:

• In a large plastic bag or container, toss chicken with lemon juice, olive oil, garlic and red onion.  Add half the salt and pepper.  Allow to marinate for at least 20 minutes or overnight.

• Preheat grill or oven and cook chicken with marinade, garlic, onion and the rest of the lemon halves slowly (at around 300 F) for an hour or so or until cooked through and the meat is pulling away from the bone.

• For the last 10 minutes of cooking, add asparagus (if cooking in oven, scatter around chicken.  If grilling, toss in oil before cooking) and add the rest of the salt and pepper.

• Serve everything with charred lemon halves and squeeze juice on as desired.

MAIN 2  Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken

½ cup hoisin sauce

4 Tbsp fresh ginger, divided and grated or minced

3 cloves garlic, minced

1 can bamboo shoots, chopped

1 can water chestnuts, chopped

2 English cucumbers, sliced paper thin

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

More hoisin on top of burger patties if desired

Process:

• In a large bowl mix together ground chicken, hoisin, half of the ginger, garlic, bamboo shoots and water chestnuts (use your hands!).

• In the oven, griddle or grill, cook burgers through.  While burgers are cooking (6-8 minutes per side), make slaw:

• Combine the other half of the ginger with the cucumber slices, rice vinegar, toasted sesame oil, soy sauce, mirin, honey or agave and sesame seeds.  Taste and adjust seasoning as needed.

• Toast hamburger buns and serve topped with slaw and more hoisin as desired.

MAIN 3  Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion, grated or diced

4 Tbsp unsalted butter or vegetable oil + 1 Tbsp of either

4 Tbsp flour or cornstarch*

2-4 cups milk*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

3 local red tomatoes, chopped & seeds removed

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

Process:

• Cook macaroni according to package instructions minus 2 minutes.  Make sure to drain and reserve 1 cup cooking liquid.  Toss macaroni in 1 Tbsp oil or butter to prevent sticking.

• Preheat oven to 350 F.

• In a large skillet, saute onions in butter for 5 minutes.

• Add flour or cornstarch and stir well with a wooden spoon to combine.  Cook for 2 minutes.

• Add milk, 1 cup at a time until lump-free and thick.

• Add cheese and stir to combine.

• Thin with more milk and/or cooking water as needed and toss with macaroni, salt and pepper.

• Pour into an oiled baking dish, top with tomatoes.

• Bake uncovered for 20 minutes or until bubbling.

• Remove from oven, drizzle with truffle oil and serve hot.

MAIN 4  Marinated Celery & Mushroom Salad with Steamed Tofu

1 bunch celery, sliced thinly

2 pkg whole mushrooms, cleaned and quartered

1 shallot, minced

¼ cup red wine vinegar

2 Tbsp olive oil

1-2 Tbsp soy sauce, divided

1 Tbsp dried thyme

1 block firm tofu, cubed into 1 inch chunks

Process:

• In a large bowl, toss celery, mushrooms, shallot, vinegar, olive oil, half of soy sauce and thyme.  Combine well, cover and allow to marinate.

• Bring 1 inch of water to a boil and place a colander on top of the pan that you're using, making sure that it nests into the pot slightly.

• Place cubed tofu gently inside and drizzle with the rest of the soy sauce.

• Place a lid on top and steam for 10 minutes, or until tofu is warmed through but not crumbling apart.  To ensure this, check tofu after five minutes.

• Serve hot tofu over marinated salad.

MAIN 5  Broiled Garlic Fish Fillets with Olive Tapenade

1-2 lbs white fish, like cod or tilapia

8 cloves garlic + 2 cloves for later

2 Tbsp olive oil, divided

1-2 tsp salt & pepper, to taste

1 jar capers

1 jar kalamata olives, pitted

1 jar green olives, pitted

Proces:

• Preheat oven to a high broil and place an oven rack in the lower third of the oven.

• In a baking dish, drizzle half of oil and place fish on top.  Scatter 8 garlic cloves around fish, drizzle with the rest of the oil and sprinkle with salt and pepper.

• While fish is broiling (should take 10-15 minutes depending on thickness and type of fish) make tapenade:

• In a food processor, blender or by hand, chop olives, capers, and 2 cloves garlic together and chill until ready to use.

• Serve fish with tapenade spooned on top, remember that a little goes a long way.

SIDES

SIDE 1  Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread.  Use the bread on sale this week!) or buy bagged croutons in the grocery or bakery department.

Process:

• Combine red onion and kale.

• Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with your favorite salad dressing.  (Blue Cheese dressing is in your shopping list but feel free to get whatever you like!)

SIDE 2  Red, White & Blue Fruit Salad

2 pkg strawberries, cleaned, hulled and sliced in half

1 pkg raspberries, rinsed

1 lb nectarines, pitted and sliced

2 pkg blueberries, rinsed

1 pkg blackberries, rinsed

1 pint heavy whipping cream, whipped

1 pkg vanilla-flavored Greek yogurt

Process:

• Combine all prepped fruit in a large bowl, and depending on ripeness, add 1 Tbsp sugar if desired.

• In a large mixing bowl, whip cream until stiff and fold in Greek yogurt until mixed well.

• Serve fruit salad with a dollop of cream/yogurt mixture.

SIDE 3  Parmesan Squash Saute

1 Tbsp olive oil

2 cloves garlic, sliced thinly

½ red onion, sliced thinly

2 yellow squash, washed, trimmed and sliced into ¼ inch rounds

2 zucchini squash, washed, trimmed and sliced into ¼ inch rounds

1-2 tsp salt & pepper, to taste

½ cup parmesan, grated

Process:

• Preheat oven to a low broil.

• Saute garlic and onion in olive oil for 5 minutes in an oven-proof skillet.

• Add squash and continue to cook for 8-10 minutes more, or until zucchini is bright green and squash is slightly tender.

• Top with salt, pepper and parmesan and place under the broiler for 2-3 minutes to melt and crisp up cheese before serving.

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

Process:

• Saute onion and beef together until browned, about 10 minutes, with spices.

• Add tomatoes, water and beans and cook over medium heat until thickened, about 25 minutes.

• Taste, adjust seasonings if needed.

• Serve with desired garnishes.

_______________________________

Mega Meal Plan

Wegmans

August 16th – 22nd

This list is based on Sale items for the week of August 16th – 22nd, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Cajun Catfish and Rice

1 cup                long grain rice

½ cup                onion, minced

¼ cup                green bell pepper  S

2 cloves            garlic, minced

2 Tbsp.                olive oil

2 tsp.                Cajun seasoning

¼ tsp.                cayenne pepper

1 lb.                catfish or tilapia S

To taste            salt and pepper

1 container            grape tomatoes, halved

For serving            parsley, finely chopped

As it warms outside this weekend, let's bring on the heat in the kitchen with a great and easy fish and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.

Main 2: Smoked Sausage with Pasta and Pesto

8 oz.                medium shell pasta  S

1 pkg                fresh basil

1 bunch            fresh oregano

1/2 cup                grated parmesan cheese, divided

1 each                                          lemon zested and juiced

2 Tbsp                olive oil, divided

1 pinch                red pepper flakes

1 pkg                smoked sausage, cut into 1-inch pieces  S

1 cup                low sodium chicken broth

To taste            salt and pepper

The combination of smoked sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!

Main 3: Shrimp Salad Po' Boys

1 lb.        cooked cocktail shrimp

1 lemon    zested and juiced

2 stalks     celery, chopped

2 Tbsp         shallot, minced

½ bunch    flat-leafed parsley, rinsed and chopped

2 Tbsp         mayo

1-2 tsp        salt and pepper, to taste

1 pkg        brioche hot dog buns

1 head        bibb lettuce, cleaned

Who doesn't love a good po' boy sandwich?  It's quick and easy to throw together for dinner and the boiled shrimp offer a healthy option for a filling dinner.

Main 4: London Broil with Corn on the Cob

1 Tbsp.                chili powder

1 Tbsp.                dried thyme

1 Tbsp.                ancho chili Powder

To taste            salt and pepper

1 each                boneless london broil  S

3-4 ears            corn on the cob  S

2 Tbsp.                unsalted butter

To taste            salt and pepper

The juiciness and slight bit of spice of the London broil pair wonderfully with the sweetness of the corn!  Plus leftovers make great sandwiches and stir fries.

Main 5: Seared Pork Chops with Sugar Snap Saute

2 Tbsp.                olive oil, divided

1 tsp                salt and pepper

1 lb.                boneless pork chops  S

1 lb                sugar snaps, trimmed

1 tsp                 Cajun seasoning

Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It's not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.

Side 1: Red Potato and Green Bean Salad

1 bag                red potatoes, cut into quarters

1 lb.                fresh green beans, trimmed  S

½ each                red onion, diced

2 Tbsp                olive oil

2 Tbsp                white vinegar

2 Tbsp                 sour cream or mayo

½ tsp.                salt

½ tsp.                pepper

½ tsp.                garlic powder

This is absolutely one of my favorite dishes that we make at home and you have probably noticed that when red potatoes and/or green beans are on sale, this is my go-to! This can be served cold or warmed and it goes with just about everything! This is great for memorial day weekend.

Side 2: Greek Pasta Salad

1 pkg                 fun-shaped pasta, like cavatappi

½ pkg                 fresh basil

½ bunch            fresh oregano

2 Tbsp (or more to taste)    red wine vinegar

1 tsp                 olive oil

1 pint                 cherry tomatoes, halved

1 each                green bell pepper, stem and seeds removed and diced

1 jar                kalamata olives

1 pkg                crumbled feta cheese

1-2 tsp                salt and pepper, to taste

Pasta Salad is such a simple dish but can often be overlooked if it is flavored with boring ingredients.  Adding fresh basil and oregano really help this dish to pop!

Side 3: Squash Sauté with Parmesan

1 Tbsp.                olive oil

2 cloves            garlic, minced

½ each                red onion, diced

2 each                yellow squash, sliced  S

2 each                zucchini squash, sliced  S

To taste            salt and pepper

¼ cup                 grated parmesan

As summer grows closer, I always want squash! We can liven up our squash here by adding some onion and garlic.

Soup: Chicken Tortilla Soup *leave out the chicken to make this soup vegan

1 each                yellow onion, chopped

4 cloves            garlic, minced

1 each                chipotle in adobo sauce *optional

2 Tbsp each            cumin, paprika, chili powder

1 quart                water, plus more as needed

1 pkg                chicken breasts or boneless thighs S

1 can                white beans, drained and rinsed

1 can                kidney beans, drained and rinsed

1 large can            Wegmans brand fire roasted tomatoes

1 cup                 rice

4 each                corn tortillas, torn

This soup is so versatile so play around with different flavor combinations!  It comes together quickly and is a one-pot dish.  You'll use the boiling soup to poach the chicken, remove them and then shred them before serving!  This will help to cut out the extra step of cooking the chicken separately and also will flavor the broth.  *To make this soup vegan, simply leave out the chicken!

Breakfast:

Bacon and Eggs- grab some eggs & bacon and serve with delicious Wegmans' own whole grain bread.

Yogurt with Fruit- Yogurt will go great with the strawberries and kiwi that are on sale this week.

Smoothies- Our go-to each morning!  Use yogurt, frozen fruit, coconut water and spinach and get a healthy and well-balanced breakfast.

Lunch:

Sandwiches- grab some brioche buns this week to make sandwiches with leftover London broil or pork chops. You can also make extra tacos with many of these ingredients with the leftover corn tortillas.

Celery, Carrots and Hummus- Hummus is always an inexpensive and healthy option and would be tasty with some celery sticks or carrots.

Snacks:

Protein Bars

Mandarins

Opal apples

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Long Grain Rice

Unsalted Butter  S

Olive Oil

Cajun Seasoning

Cayenne Pepper

Salt

Pepper

Red Pepper Flakes

Chili Powder

Dried Thyme

Garlic Powder

Ancho Chili Powder

Mayo

White Vinegar

Red Wine Vinegar

Kalamata Olives

Chipotle in Adobo Sauce

Shopping List by Department

(full list here by department)

Produce

1 bag                yellow onions

2 each                green bell pepper

1 bag                 whole peeled garlic

2 pints                grape/cherry tomatoes

1 bunch            parsley

1 lb                sugar snaps

1 bag                red potatoes

1 lb.                fresh green beans

1 bunch            fresh basil

1 bunch            fresh oregano

1 each                red onion

2 each                lemon

1 bunch            celery

1 each                shallot

1 head                bibb lettuce

2 each                yellow squash  S

2 each                zucchini squash  S

1 each                avocado *Optional for soup

1 container            strawberries  *Breakfast

2-3 each            kiwi  *breakfast

1 3lb. bag            mandarins   *Snack

3-4 each            apples   *Snack

1 lb                 sugar snap peas

1 container            hummus  S *Lunch

3-4 ears             corn on the cob  S

Meat/Protein

1 lb                 catfish or tilapia, can be frozen and thawed

1 lb                pre-cooked shrimp

1 pkg                smoked sausage  S

1 each                boneless London broil  S

1 pkg                boneless pork chops  S

1 pkg                chicken breasts or boneless thighs

1 pkg                bacon  S *Breakfast

Dairy/Eggs

1 pkg                 grated parmesan cheese

1 pkg                sour cream *optional if you have mayo on hand

1 pkg                feta cheese, crumbled

1 12 or 18 ct.            eggs   S *Breakfast

1 cup                shredded cheese *Optional for soup

4-5 containers            yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box                medium shell pasta

1 box                 fun shape pasta for pasta salad, like cavatappi

1 pkg                brioche hot dog buns

1 4xt. box            protein bars   *Snack

1 package            corn tortillas

Canned Goods & Non-Perishables

1 can                low sodium chicken broth

1 can                fire roasted tomatoes

1 can                white beans

1 can                 kidney beans

Frozen Items

None this week!

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

1: Cajun Catfish and Rice

• 1 cup                long grain rice
• ½ cup                onion, minced
• ¼ cup                green bell pepper  S
• 2 cloves            garlic, minced
• 2 Tbsp.                olive oil
• 2 tsp.                Cajun seasoning
• ¼ tsp.                Cayenne pepper
• 1 lb.                catfish or tilapia S
• To taste            salt and pepper
• 1 container            grape tomatoes, halved
• For serving            parsley, finely chopped

Process

1. 1. Make 1 cup of rice according to package instructions.
   2. In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes, add the tomatoes and cook for 2 more minutes.  Remove and keep warm while cooking the fish.

• In the same pan, add the olive oil and heat over medium-high heat.  Coat the fish in Cajun seasoning, cayenne, salt and pepper and cook 3-4 minutes per side.

• Serve over rice with sauteed vegetables and top with parsley.

2: Smoked Sausage with Pasta and Pesto

Ingredients

• 8 oz.                medium shell pasta  S
• 1 pkg                fresh basil
• 1 bunch            fresh oregano
• 1/2 cup                grated parmesan cheese, divided
• 2 cloves            garlic
• 1 lemon            zested and juiced
• 2 Tbsp                olive oil, divided
• 1 pinch                red pepper flakes
• 1 package            smoked sausage, cut into 1-inch pieces  S
• 1 cup                low sodium chicken broth
• To taste            salt and pepper

Process

• Cook pasta according to directions in a large pot until al dente. While pasta is cooking make pesto by combining in a blender the basil, oregano, half of parmesan cheese, garlic, lemon zest, lemon juice and red pepper flakes.

• Drain pasta and toss with pesto.

• Heat the rest of the olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.

• Add pasta back to the pan with chicken broth, salt and pepper. Cook until just heated thoroughly. Top with the rest of the parmesan.

3: Shrimp Salad Po'Boys

• 1 lb.        cooked cocktail shrimp
• 1 lemon    zested and juiced
• 2 stalks     celery, chopped
• 2 Tbsp         shallot, minced
• ½ bunch    flat-leafed parsley, rinsed and chopped
• 2 Tbsp         mayo
• 1-2 tsp        salt and pepper, to taste
• 1 pkg        brioche hot dog buns
• 1 head        bibb lettuce, cleaned

Process

• Chop cooked shrimp and combine with the lemon zest and juice, celery, shallot, mayo, parsley and salt + pepper.  Taste and adjust seasonings.

• Toast brioche buns under a broiler set to low.

• Serve buns stuffed with shrimp salad and lettuce.

4. London Broil with Corn on the Cob

Ingredients

• 1 Tbsp.                chili powder
• 1 Tbsp.                dried thyme
• 1 Tbsp.                ancho chili Powder
• To taste            salt and pepper
• 1 each                boneless London broil  S
• 3-4 ears            corn on the cob  S
• 2 Tbsp.                unsalted butter
• To taste            salt and pepper

Process

• Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler to high.

• Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.

• Broil for 7-8 mins. on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. Before cutting.

• While London broil is cooking, bring a pot of salted water to a boil. Place corn in water and cook until tender, about 10 minutes.

• Melt butter in a skillet on medium heat. Place corn in skillet with butter and let brown slightly while turning.  Season to taste with salt and pepper.  Serve London broil and corn together.

5: Seared Pork Chops with Sugar Snap Saute

Ingredients

• 2 Tbsp.                olive oil, divided
• 1 tsp                salt and pepper
• 1 lb.                boneless pork chops  S
• 1 lb                sugar snaps, trimmed
• 1 tsp                 Cajun seasoning

Process

1. Season pork chops with salt and pepper and heat pan with half the oil until it shimmers.
2. Add chops and cook 4-5 minutes per side, depending on thickness.
3. Remove pork chops and keep warm.
4. Add the rest of the oil and sugar snaps to the skillet and cook them until bright green, sprinkling on the Cajun seasoning during cooking.

Sides

• Red Potato and Green Bean Salad

Ingredients

• 1 bag                red potatoes, cut into quarters
• 1 lb.                fresh green beans, trimmed  S
• ½ each                red onion, diced
• 2 Tbsp                 olive oil
• 2 Tbsp                white vinegar
• 2 Tbsp                 sour cream or mayo
• ½ tsp.                salt
• ½ tsp.                pepper
• ½ tsp.                garlic powder

Process

• Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt,  and bring to a boil. Cook until potatoes are tender, about 30 minutes.

• While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.

• Drain potatoes and green beans then put into a large bowl.

• Toss thoroughly with red onion, olive oil, vinegar, sour cream or mayo, salt, pepper and garlic powder.

• Salad can be served warm or cold. To cool, cover and place in fridge.

2. Greek Pasta Salad

• 1 pkg                 fun-shaped pasta, like cavatappi
• ½ pkg                 fresh basil, leaves chopped into chiffonade
• ½ bunch            fresh oregano, leaves removed and chopped
• 2 Tbsp (or more to taste)    red wine vinegar
• 1 tsp olive oil
• 1 pint                 cherry tomatoes, halved
• 1 each                green bell pepper, stem and seeds removed and diced
• 1 jar                kalamata olives
• 1 pkg                crumbled feta cheese
• 1-2 tsp                salt and pepper, to taste

Process

• Cook pasta according to package instructions minus 1 minute.  Drain and toss while warm with the basil, oregano, red wine vinegar and olive oil.

• Place in a serving bowl, add tomatoes, olives, feta and salt and pepper, toss gently, taste and adjust seasonings.

3. Squash Saute with Parmesan

Ingredients

• 1 Tbsp.                olive oil
• 2 cloves            garlic, minced
• ½ each                red onion, diced
• 2 each                yellow squash, sliced  S
• 2 each                zucchini squash, sliced  S
• To taste            salt and pepper
• ¼ cup                 grated parmesan

Process

• Heat oil in a large saute pan over medium-high heat.

• Add garlic and onion then saute until onion is tender, about 3-5 minutes.

• Add squash, season with salt and pepper, and then saute for about 5 minutes.

• Move to a bowl and mix in parmesan.

Soup: Chicken Tortilla Soup *leave out the chicken to make this soup vegan

• 1 each                yellow onion, chopped
• 4 cloves            garlic, minced
• 1 each                chipotle in adobo sauce *optional
• 2 Tbsp each            cumin, paprika, chili powder
• 1 quart                water, plus more as needed
• 1 pkg                chicken breasts or boneless thighs S
• 1 can                white beans, drained and rinsed
• 1 can                kidney beans, drained and rinsed
• 1 large can            Wegmans brand fire roasted tomatoes
• 1 cup                rice
• 4 each                corn tortillas, torn
• 1-2 tsp                 salt and pepper, to taste

Process

• Prep all ingredients and place a stock pot over medium heat and add the oil.

• Add onion and garlic and saute for 5 minutes.

• Add chipotle and spices and cook for 3 minutes more, or until aromatic.

• Add water and bring to a boil, then add chicken and set a timer for 20 minutes.

• Once timer goes off, remove chicken to cool.

• Add beans, tomatoes, rice and corn tortillas to soup and cook until rice is soft and tortillas are dissolved.

• Shred chicken while the rice is cooking and add back to the soup.

• Taste, adjust seasonings and serve hot.

________________________________________________________________________

_______________________

Mega Meal Plan

Wegmans

August 2nd – 8th

This list is based on Sale & Coupon items for the week of August 2nd – 8th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.

It is necessary that you download the Wegmans App and install it in order to use coupons (and double check what's on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Beef Stroganoff with Roasted Red Pepper Broccoli

1-2 lbs 80% lean ground beef

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg sliced mushrooms

1 pkg sour cream

1/2 cup dijon mustard

1-2 tsp soy sauce

2 tsp black pepper

1 pkg egg noodles

1 crown broccoli, cut into florets

1 red bell pepper, sliced

1 tsp salt

Pinch red pepper flakes

2 tsp olive oil, divided

An easy version of this classic dish, this is one that the whole family will love!  Typically a heart dish, we changed things up a bit by adding the broccoli and roasted red pepper as a mini-side that adds a ton of versatility.

MAIN 2 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

1 pkg family pack chicken breasts, each sliced in half and pounced thin

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with  vegetable peeler

2 lemons, zested and juiced

1 can cannellini beans, drained and rinsed

1 chunk parmesan  shaved into strips to garnish

The bruschetta plays two roles in this dish in two very different ways.  First, it is used to flavor and braise the chicken and second, its vibrant flavors top the chicken as it is served to really create a layered flavor combination.  You will make this dish again and again.

MAIN 3 Stuffed Turkey Burgers with Olives, Feta & Spinach

1 pkg ground turkey to equal roughly 2 lbs

1 jar green olives

1 jar roasted red peppers

1 block feta

1 bunch fresh oregano, chopped

2 Tbsp fresh basil, chopped

1 pkg frozen spinach, thawed and drained

1 tsp salt and pepper, to taste

1 pkg whole wheat burger buns

1 pkg Italian salad mix

The secret's in the stuffing?  Maybe with these burgers it's true!  A Greek-inspired mixture is stuffed into each burger to create a surprising twist on an old favorite.

MAIN 4 Bourbon BBQ Chicken & Broccoli Salad

1 pkg chicken drumsticks

2 Tbsp soy sauce

1 Tbsp vinegar

Pinch red pepper flakes

1 Tbsp garlic powder

1 bottle bourbon BBQ sauce

1 crown broccoli, cut into florets

1/2-1 cup Greek yogurt, plain

1/2 red onion, diced

1 cup sunflower seeds, toasted

1 cup dried cranberries

1 Tbsp apple cider vinegar

1 tsp soy sauce or salt

Classic picnic food done right.  The sweet flavors from the bourbon and the broccoli salad will make your palate sing.  Make sure to give yourself enough time to marinate the chicken!

MAIN 5 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick "steaks"

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk

2 cups smoked gouda, grated

Salt and pepper to taste

A great vegetarian dish, if you haven't made cauliflower steaks before you don't know what you're missing!  They absorb a great amount of flavor and come out crisp and, dare I say it, meaty!  And of course, there's the cheese sauce.  Need I say more?

SIDES

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

1 dozen eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Light, healthy and easy to make, leave off the eggs and blue cheese if you want a plant-based spin.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

This side has a surprising pop with the sweet tart cucumber salad.  You'll love playing around with how much quinoa to mix in.  Great for leftover grain bowls, too!

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Vegans celebrate!  This is an awesome plant-based dish that gets better as it sits in the fridge.  Use almond or cashew butter for something different.

SOUP

Vegetable Soup with Black Beans & Garbanzos

2 yellow onions, chopped

4 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

I like to call this one the kitchen sink soup simply because it's what I make most often at home when I'm trying to use up random veggies from the fridge.  Feel free to play around and do the same!

BREAKFAST

Banana Spinach Smoothies with frozen fruit: strawberries, mixed berries, blueberries (your choice)

Coffee

LUNCH

Sandwich bread

Deli Ham and Turkey

Sliced Cheese

Salads+Leftovers for toppings

SNACK

Fresh fruit (bananas, apples, oranges, grapes)

_____________________________________________________________

Pantry Staples

Dijon Mustard

Soy Sauce

Black Pepper

Salt

Red Pepper Flakes

Olive Oil

Flour

Green Olives

Roasted Red Peppers

White Vinegar

Garlic Powder

Bourbon BBQ Sauce

Sunflower Seeds

Dried Cranberries

Apple Cider Vinegar

Unsalted Butter

Milk (2 cups)

Almonds

Balsamic Vinegar

Honey or Agave

Rice Vinegar

Mirin

Crunchy Peanut Butter

Vegetable Oil

Sesame Seeds

White Wine

Shopping List by Department

Produce

1 bag yellow onions

1 bag whole peeled garlic

1 pkg sliced mushrooms

2 crowns broccoli S

1 red bell pepper

2 pkg cherry tomatoes

2 bunches basil

1-2 bunches asparagus

3 lemons

1 bunch fresh oregano

1 pkg Italian salad mix S

1 red onion

2 heads cauliflower

1 bunch fresh rosemary

3 bell peppers, assorted colors

1 pkg arugula

1 large English cucumber

1 jalapeno

1 hand fresh ginger

1 1-lb bag carrots

1 bunch celery

1 head green cabbage

Meat/Protein

1-2 lbs 80% lean ground beef S

1 pkg family pack chicken breasts S

1-2 pkg (2 lbs) ground turkey S

1 pkg chicken drumsticks S

1 block extra-firm tofu

Dairy/Eggs

1 pkg sour cream (1 cup needed)

1 pkg grated parmesan

1 small block parmesan

1 block feta

1 pint Greek yogurt

1 block smoked gouda (to equal 2 cups grated)

1 dozen eggs S

Blue cheese crumbles (to equal a ¼ cup)

Grains/Nuts/Dried Fruit

1 pkg egg noodles

1 pkg whole wheat hamburger buns

1 pkg quinoa

1 pkg spaghetti Noodles

Canned Goods & Non-Perishables

1 can cannellini beans

1 jar green olives

1 jar roasted red pepper

1 bottle Bourbon BBQ sauce

1-2 quarts vegetable stock

1 can black beans

1 can garbanzo beans

Frozen Items

1 bag frozen peas

1 bag frozen spinach

1 bag frozen green beans

________________________________________________________________

MAINS

MAIN 1 Beef Stroganoff with Roasted Red Pepper Broccoli

1-2 lbs 80% lean ground beef

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg sliced mushrooms

½ tsp olive oil

1 pkg sour cream

1/2 cup dijon mustard

1-2 tsp soy sauce

2 tsp black pepper

1 pkg egg noodles

1 crown broccoli, cut into florets

1 red bell pepper, sliced

1 tsp salt

Pinch red pepper flakes

2 tsp olive oil, divided

Process:

• Bring to a boil a large pot of salted water to cook the egg noodles.  Cook them according to package directions until al dente (just cooked and not overcooked and mushy).

• Preheat oven to a low broil and line a baking sheet with foil to prep the broccoli and red pepper.

• While water is boiling, make the stroganoff: In a large skillet brown beef with onions, garlic, mushrooms and oil.  Drain off any extra fat (reserve for another time if desired).

• After about 10 minutes, meat should be browned.  Turn off heat and add sour cream, dijon mustard, soy sauce and black pepper.  Cover until noodles and broccoli-red pepper are ready.

• On the foil-lined baking sheet, combine broccoli, red bell pepper, salt and red pepper flakes in half the oil.

• Place under the broiler until broccoli turns bright green and red pepper is softened, about 7-10 minutes.

• Once noodles are cooked, drain and toss with the other half of the oil and gently reheat stroganoff sauce.  Serve noodles and sauce together with broccoli.

MAIN 2 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

1 pkg family pack chicken breasts, each sliced in half and pounced thin (2 breasts make 4 pounded pieces, so choose pkg size according to family size)

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1 lemon, sliced into 6-8 wedges

2 cups white wine or chicken stock

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with  vegetable peeler

1 lemon, zested and juiced

½ red onion, sliced

1 can cannellini beans, drained and rinsed

1 chunk parmesan  shaved into strips to garnish

Process:

• Make bruschetta first to allow flavors to marinate.  Combine in a bowl the tomatoes, garlic, basil, red pepper flakes and 1 tsp salt.  Drizzle with olive oil and slice up lemon wedges.

• Slice each breast in half and place between two pieces of plastic or parchment.  Pound thin and evenly with a rolling pin.  Remove top layer or plastic or parchment and sprinkle 2 tsp salt and pepper on both sides of each cutlet.

• Dredge (or coat) chicken cutlets in flour, tapping off any excess.

• In a large skillet, heat 2 Tbsp olive oil until shimmering, add chicken and brown 3-4 minutes per side.  Add 1 cup of bruschetta and white wine and bring to a simmer, making sure to cover skillet with a lid to keep in liquid.  Once mixture has come to a simmer, remove lid and turn heat to low.  Cook until sauce is reduced and thickened.

• While chicken is cooking, make asparagus salad: In a separate bowl, toss half of grated parmesan, asparagus, lemon zest and juice, red onion, cannellini beans and 1 tsp salt.  Taste and adjust seasonings if needed.  Drizzle with remaining olive oil.

• To serve, sprinkle the remaining ¼ cup of grated parmesan over chicken and place under broiler for 2 minutes to brown slightly.  Serve chicken with a side of salad, topped with bruschetta and a lemon wedge.

MAIN 3 Stuffed Turkey Burgers with Olives, Feta & Spinach

1 pkg ground turkey to equal roughly 2 lbs

¼ cup green olives, chopped

¼ cup roasted red peppers, chopped

1 cup feta, crumbled and divided

3 Tbsp fresh oregano, chopped, divided

2 Tbsp fresh basil, chopped

1 pkg frozen spinach, thawed and drained (use 1 cup first and more if needed)

1 tsp salt and pepper, to taste

1 pkg whole wheat burger buns

1 pkg Italian salad mix

Salad dressing of choice (Greek dressing would be perfect)

Process:

• Form turkey into small thin patties, keeping in mind that two thin patties will be filled and pressed together to equal one burger.

• Set patties aside and combine in a bowl the following: green olives, red peppers, half the feta, half the oregano, basil, spinach (1 cup to start), and salt and pepper.

• Once ingredients are combined and hold together when squeezed (add more feta/spinach if needed), place a spoonful of filling in between two thin turkey patties.  Press around the sides to seal and repeat as needed, making sure to keep the filling separate from hands or tools that have raw turkey on them.

• Cook burgers on the stove or grill until cooked throughout (you will want to cook longer than normal to ensure that filling is hot, about 7-8 minutes per side.

• Serve burgers on toasted buns, sprinkle tops of burgers with the remaining feta and oregano, and serve with a side of salad and your favorite dressing.

MAIN 4 Bourbon BBQ Chicken & Broccoli Salad

1 pkg chicken drumsticks

2 Tbsp soy sauce

2 tsp vegetable oil

1 Tbsp vinegar

Pinch red pepper flakes

1 Tbsp garlic powder

1 bottle bourbon BBQ sauce

1 crown broccoli, cut into florets

1/2-1 cup Greek yogurt, plain

1/2 red onion, diced

1 cup sunflower seeds, toasted

1 cup dried cranberries

1 Tbsp apple cider vinegar

1 tsp soy sauce or salt

Process:

• Marinate chicken for at least 20 minutes or overnight in a plastic bag with the soy sauce, vegetable oil, vinegar, red pepper flakes and garlic powder.

• When ready to cook, preheat oven to 375 F and remove chicken from marinade (reserve marinade for more chicken if desired, making sure to keep mixture cool and under refrigeration).

• Place chicken in a baking dish drizzled with a touch of oil and bake for 30 minutes or until drumsticks are done and meat is pulling back from around the bone.

• During the last 10 minutes of cooking, baste with half the BBQ sauce.

• While chicken is cooking, make broccoli salad: Combine broccoli (raw) with ½ yogurt to start–more if needed, onion, sunflower seeds, cranberries, vinegar and soy sauce or salt.  *Make in advance and chill if desired.

• Serve chicken with remaining BBQ sauce on the side and broccoli salad.

MAIN 5 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick "steaks"

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk, or more as needed

2 cups smoked gouda, grated

Salt and pepper to taste

Process:

• Preheat oven to 400 F.

• Slice cauliflower into "steaks" crosswise and place on a foil-lined baking sheet.

• Combine rosemary, garlic, salt and red pepper flakes and sprinkle evenly over both sides of cauliflower.

• Coat both sides with oil and place in the oven for 15-20 minutes.

• While cauliflower is cooking, make smoked gouda sauce: Saute onion in butter for 5 minutes.  Add flour and stir constantly for 2 minutes.

• Slowly add milk little by little and whisk often to prevent lumps.  Add as much milk as needed to create a thick, but pourable sauce.

• Add grated smoked gouda and stir to melt and combine evenly.  Season with salt and pepper and taste.

• Serve gouda sauce over cauliflower steaks.

SIDES

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

3-6 eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled *optional

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Process:

• Heat oven to a low broil and line a baking sheet with foil.  Wash bell peppers and place on baking sheet.

• Add to the oven in the lowest third of the oven and broil peppers for 15 minutes or until blackened slightly and soft.

• Remove once done and allow to cool.  Once cooled, pull out stems and seeds and slice into strips.

• While bell peppers are roasting, soft boil eggs: In a saucepan filled with salted water, add eggs before heating.  Bring water to a boil with eggs, and keep an eye on them.  Once the water begins to boil, set a timer for 3 minutes.

• Remove from heat after 3 minutes and drain off hot water in the sink.  Add cool running water to pan and keep draining and adding cool water until eggs are fairly cool to the touch.  Crack shells and peel under running water.  Slice eggs in half.

• On a serving platter, arrange arugula with roasted red peppers, soft-boiled eggs and toasted almonds.  Sprinkle with blue cheese (if desired) and basil and quickly whisk (or shake in a jar) the vinaigrette: balsamic, honey, olive oil and soy sauce.

• Pour over salad to serve.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

1 tsp soy sauce

Process:

• Cook quinoa in 2 cups water in advance and cool in the fridge.

• Toss sliced cucumbers with rice vinegar, honey or agave, jalapeno, red pepper flakes and soy sauce.

• Taste and adjust seasonings as needed, serve over quinoa.

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Process:

• Cook spaghetti noodles according to package instructions.  Drain and cool in cold water, then toss with peanut sauce.

• To make peanut sauce, combine rice vinegar, toasted sesame oil, soy sauce, ginger, garlic and peanut butter.  Thin with water to desired consistency.

• Toss with noodles and refrigerate.

• To fry tofu: cut tofu into 1 inch cubes, drain on a paper towel, making sure to press tofu to pull away any excess moisture.

• Heat a large skillet with oil and add tofu, frying 5 minutes on each side for a total cooking time of 10 minutes.

• Remove from heat, drain on a dry paper towel and toss with toasted sesame seeds.  Serve over noodles.

SOUP

Vegetable Soup with Black Beans & Garbanzos

2 yellow onions, chopped

4 cloves garlic, chopped

1 tsp olive oil

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

Process:

• In a soup pot, sauté onions and garlic in oil for 5 minutes.

• Add carrots, celery and cabbage and cook for an additional 5 minutes.

• Add green beans, stock, black beans and garbanzos and bring to a boil, then reduce to a simmer for 15 minutes.

• Add frozen peas and salt & pepper just before serving and adjust seasonings as necessary after tasting.

______________________________________________

Mega Meal Plan

Wegmans

July 25th – August 1st

This list is based on Sale & Coupon items for the week of July 25th – August 1st, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.

It is necessary that you download the Wegmans App and install it in order to use coupons (and double check what's on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Beef Stroganoff with Roasted Red Pepper Broccoli

1-2 lbs 80% lean ground beef

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg sliced mushrooms

1 pkg sour cream

1/2 cup dijon mustard

1-2 tsp soy sauce

2 tsp black pepper

1 pkg egg noodles

1 crown broccoli, cut into florets

1 red bell pepper, sliced

1 tsp salt

Pinch red pepper flakes

2 tsp olive oil, divided

An easy version of this classic dish, this is one that the whole family will love!  Typically a heart dish, we changed things up a bit by adding the broccoli and roasted red pepper as a mini-side that adds a ton of versatility.

MAIN 2 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

1 pkg family pack chicken breasts, each sliced in half and pounced thin

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with  vegetable peeler

2 lemons, zested and juiced

1 can cannellini beans, drained and rinsed

1 chunk parmesan  shaved into strips to garnish

The bruschetta plays two roles in this dish in two very different ways.  First, it is used to flavor and braise the chicken and second, its vibrant flavors top the chicken as it is served to really create a layered flavor combination.  You will make this dish again and again.

MAIN 3 Stuffed Turkey Burgers with Olives, Feta & Spinach

1 pkg ground turkey to equal roughly 2 lbs

1 jar green olives

1 jar roasted red peppers

1 block feta

1 bunch fresh oregano, chopped

2 Tbsp fresh basil, chopped

1 pkg frozen spinach, thawed and drained

1 tsp salt and pepper, to taste

1 pkg whole wheat burger buns

1 pkg Italian salad mix

The secret's in the stuffing?  Maybe with these burgers it's true!  A Greek-inspired mixture is stuffed into each burger to create a surprising twist on an old favorite.

MAIN 4 Bourbon BBQ Chicken & Broccoli Salad

1 pkg chicken drumsticks

2 Tbsp soy sauce

1 Tbsp vinegar

Pinch red pepper flakes

1 Tbsp garlic powder

1 bottle bourbon BBQ sauce

1 crown broccoli, cut into florets

1/2-1 cup Greek yogurt, plain

1/2 red onion, diced

1 cup sunflower seeds, toasted

1 cup dried cranberries

1 Tbsp apple cider vinegar

1 tsp soy sauce or salt

Classic picnic food done right.  The sweet flavors from the bourbon and the broccoli salad will make your palate sing.  Make sure to give yourself enough time to marinate the chicken!

MAIN 5 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick "steaks"

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk

2 cups smoked gouda, grated

Salt and pepper to taste

A great vegetarian dish, if you haven't made cauliflower steaks before you don't know what you're missing!  They absorb a great amount of flavor and come out crisp and, dare I say it, meaty!  And of course, there's the cheese sauce.  Need I say more?

SIDES

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

1 dozen eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Light, healthy and easy to make, leave off the eggs and blue cheese if you want a plant-based spin.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

This side has a surprising pop with the sweet tart cucumber salad.  You'll love playing around with how much quinoa to mix in.  Great for leftover grain bowls, too!

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Vegans celebrate!  This is an awesome plant-based dish that gets better as it sits in the fridge.  Use almond or cashew butter for something different.

SOUP

Vegetable Soup with Black Beans & Garbanzos

2 yellow onions, chopped

4 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

I like to call this one the kitchen sink soup simply because it's what I make most often at home when I'm trying to use up random veggies from the fridge.  Feel free to play around and do the same!

BREAKFAST

Banana Spinach Smoothies with frozen fruit: strawberries, mixed berries, blueberries (your choice)

Coffee

LUNCH

Sandwich bread

Deli Ham and Turkey

Sliced Cheese

Salads+Leftovers for toppings

SNACK

Fresh fruit (bananas, apples, oranges, grapes)

_____________________________________________________________

Pantry Staples

Dijon Mustard

Soy Sauce

Black Pepper

Salt

Red Pepper Flakes

Olive Oil

Flour

Green Olives

Roasted Red Peppers

White Vinegar

Garlic Powder

Bourbon BBQ Sauce

Sunflower Seeds

Dried Cranberries

Apple Cider Vinegar

Unsalted Butter

Milk (2 cups)

Almonds

Balsamic Vinegar

Honey or Agave

Rice Vinegar

Mirin

Crunchy Peanut Butter

Vegetable Oil

Sesame Seeds

White Wine

Shopping List by Department

Produce

1 bag yellow onions

1 bag whole peeled garlic

1 pkg sliced mushrooms

2 crowns broccoli S

1 red bell pepper

2 pkg cherry tomatoes

2 bunches basil

1-2 bunches asparagus

3 lemons

1 bunch fresh oregano

1 pkg Italian salad mix S

1 red onion

2 heads cauliflower

1 bunch fresh rosemary

3 bell peppers, assorted colors

1 pkg arugula

1 large English cucumber

1 jalapeno

1 hand fresh ginger

1 1-lb bag carrots

1 bunch celery

1 head green cabbage

Meat/Protein

1-2 lbs 80% lean ground beef S

1 pkg family pack chicken breasts S

1-2 pkg (2 lbs) ground turkey S

1 pkg chicken drumsticks S

1 block extra-firm tofu

Dairy/Eggs

1 pkg sour cream (1 cup needed)

1 pkg grated parmesan

1 small block parmesan

1 block feta

1 pint Greek yogurt

1 block smoked gouda (to equal 2 cups grated)

1 dozen eggs S

Blue cheese crumbles (to equal a ¼ cup)

Grains/Nuts/Dried Fruit

1 pkg egg noodles

1 pkg whole wheat hamburger buns

1 pkg quinoa

1 pkg spaghetti Noodles

Canned Goods & Non-Perishables

1 can cannellini beans

1 jar green olives

1 jar roasted red pepper

1 bottle Bourbon BBQ sauce

1-2 quarts vegetable stock

1 can black beans

1 can garbanzo beans

Frozen Items

1 bag frozen peas

1 bag frozen spinach

1 bag frozen green beans

________________________________________________________________

MAINS

MAIN 1 Beef Stroganoff with Roasted Red Pepper Broccoli

1-2 lbs 80% lean ground beef

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg sliced mushrooms

½ tsp olive oil

1 pkg sour cream

1/2 cup dijon mustard

1-2 tsp soy sauce

2 tsp black pepper

1 pkg egg noodles

1 crown broccoli, cut into florets

1 red bell pepper, sliced

1 tsp salt

Pinch red pepper flakes

2 tsp olive oil, divided

Process:

• Bring to a boil a large pot of salted water to cook the egg noodles.  Cook them according to package directions until al dente (just cooked and not overcooked and mushy).

• Preheat oven to a low broil and line a baking sheet with foil to prep the broccoli and red pepper.

• While water is boiling, make the stroganoff: In a large skillet brown beef with onions, garlic, mushrooms and oil.  Drain off any extra fat (reserve for another time if desired).

• After about 10 minutes, meat should be browned.  Turn off heat and add sour cream, dijon mustard, soy sauce and black pepper.  Cover until noodles and broccoli-red pepper are ready.

• On the foil-lined baking sheet, combine broccoli, red bell pepper, salt and red pepper flakes in half the oil.

• Place under the broiler until broccoli turns bright green and red pepper is softened, about 7-10 minutes.

• Once noodles are cooked, drain and toss with the other half of the oil and gently reheat stroganoff sauce.  Serve noodles and sauce together with broccoli.

MAIN 2 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

1 pkg family pack chicken breasts, each sliced in half and pounced thin (2 breasts make 4 pounded pieces, so choose pkg size according to family size)

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1 lemon, sliced into 6-8 wedges

2 cups white wine or chicken stock

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with  vegetable peeler

1 lemon, zested and juiced

½ red onion, sliced

1 can cannellini beans, drained and rinsed

1 chunk parmesan  shaved into strips to garnish

Process:

• Make bruschetta first to allow flavors to marinate.  Combine in a bowl the tomatoes, garlic, basil, red pepper flakes and 1 tsp salt.  Drizzle with olive oil and slice up lemon wedges.

• Slice each breast in half and place between two pieces of plastic or parchment.  Pound thin and evenly with a rolling pin.  Remove top layer or plastic or parchment and sprinkle 2 tsp salt and pepper on both sides of each cutlet.

• Dredge (or coat) chicken cutlets in flour, tapping off any excess.

• In a large skillet, heat 2 Tbsp olive oil until shimmering, add chicken and brown 3-4 minutes per side.  Add 1 cup of bruschetta and white wine and bring to a simmer, making sure to cover skillet with a lid to keep in liquid.  Once mixture has come to a simmer, remove lid and turn heat to low.  Cook until sauce is reduced and thickened.

• While chicken is cooking, make asparagus salad: In a separate bowl, toss half of grated parmesan, asparagus, lemon zest and juice, red onion, cannellini beans and 1 tsp salt.  Taste and adjust seasonings if needed.  Drizzle with remaining olive oil.

• To serve, sprinkle the remaining ¼ cup of grated parmesan over chicken and place under broiler for 2 minutes to brown slightly.  Serve chicken with a side of salad, topped with bruschetta and a lemon wedge.

MAIN 3 Stuffed Turkey Burgers with Olives, Feta & Spinach

1 pkg ground turkey to equal roughly 2 lbs

¼ cup green olives, chopped

¼ cup roasted red peppers, chopped

1 cup feta, crumbled and divided

3 Tbsp fresh oregano, chopped, divided

2 Tbsp fresh basil, chopped

1 pkg frozen spinach, thawed and drained (use 1 cup first and more if needed)

1 tsp salt and pepper, to taste

1 pkg whole wheat burger buns

1 pkg Italian salad mix

Salad dressing of choice (Greek dressing would be perfect)

Process:

• Form turkey into small thin patties, keeping in mind that two thin patties will be filled and pressed together to equal one burger.

• Set patties aside and combine in a bowl the following: green olives, red peppers, half the feta, half the oregano, basil, spinach (1 cup to start), and salt and pepper.

• Once ingredients are combined and hold together when squeezed (add more feta/spinach if needed), place a spoonful of filling in between two thin turkey patties.  Press around the sides to seal and repeat as needed, making sure to keep the filling separate from hands or tools that have raw turkey on them.

• Cook burgers on the stove or grill until cooked throughout (you will want to cook longer than normal to ensure that filling is hot, about 7-8 minutes per side.

• Serve burgers on toasted buns, sprinkle tops of burgers with the remaining feta and oregano, and serve with a side of salad and your favorite dressing.

MAIN 4 Bourbon BBQ Chicken & Broccoli Salad

1 pkg chicken drumsticks

2 Tbsp soy sauce

2 tsp vegetable oil

1 Tbsp vinegar

Pinch red pepper flakes

1 Tbsp garlic powder

1 bottle bourbon BBQ sauce

1 crown broccoli, cut into florets

1/2-1 cup Greek yogurt, plain

1/2 red onion, diced

1 cup sunflower seeds, toasted

1 cup dried cranberries

1 Tbsp apple cider vinegar

1 tsp soy sauce or salt

Process:

• Marinate chicken for at least 20 minutes or overnight in a plastic bag with the soy sauce, vegetable oil, vinegar, red pepper flakes and garlic powder.

• When ready to cook, preheat oven to 375 F and remove chicken from marinade (reserve marinade for more chicken if desired, making sure to keep mixture cool and under refrigeration).

• Place chicken in a baking dish drizzled with a touch of oil and bake for 30 minutes or until drumsticks are done and meat is pulling back from around the bone.

• During the last 10 minutes of cooking, baste with half the BBQ sauce.

• While chicken is cooking, make broccoli salad: Combine broccoli (raw) with ½ yogurt to start–more if needed, onion, sunflower seeds, cranberries, vinegar and soy sauce or salt.  *Make in advance and chill if desired.

• Serve chicken with remaining BBQ sauce on the side and broccoli salad.

MAIN 5 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick "steaks"

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk, or more as needed

2 cups smoked gouda, grated

Salt and pepper to taste

Process:

• Preheat oven to 400 F.

• Slice cauliflower into "steaks" crosswise and place on a foil-lined baking sheet.

• Combine rosemary, garlic, salt and red pepper flakes and sprinkle evenly over both sides of cauliflower.

• Coat both sides with oil and place in the oven for 15-20 minutes.

• While cauliflower is cooking, make smoked gouda sauce: Saute onion in butter for 5 minutes.  Add flour and stir constantly for 2 minutes.

• Slowly add milk little by little and whisk often to prevent thumps.  Add as much milk as needed to create a thick, but pourable sauce.

• Add grated smoked gouda and stir to melt and combine evenly.  Season with salt and pepper and taste.

• Serve gouda sauce over cauliflower steaks.

SIDES

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

3-6 eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled *optional

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Process:

• Heat oven to a low broil and line a baking sheet with foil.  Wash bell peppers and place on baking sheet.

• Add to the oven in the lowest third of the oven and broil peppers for 15 minutes or until blackened slightly and soft.

• Remove once done and allow to cool.  Once cooled, pull out stems and seeds and slice into strips.

• While bell peppers are roasting, soft boil eggs: In a saucepan filled with salted water, add eggs before heating.  Bring water to a boil with eggs, and keep an eye on them.  Once the water begins to boil, set a timer for 3 minutes.

• Remove from heat after 3 minutes and drain off hot water in the sink.  Add cool running water to pan and keep draining and adding cool water until eggs are fairly cool to the touch.  Crack shells and peel under running water.  Slice eggs in half.

• On a serving platter, arrange arugula with roasted red peppers, soft-boiled eggs and toasted almonds.  Sprinkle with blue cheese (if desired) and basil and quickly whisk (or shake in a jar) the vinaigrette: balsamic, honey, olive oil and soy sauce.

• Pour over salad to serve.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

1 tsp soy sauce

Process:

• Cook quinoa in 2 cups water in advance and cool in the fridge.

• Toss sliced cucumbers with rice vinegar, honey or agave, jalapeno, red pepper flakes and soy sauce.

• Taste and adjust seasonings as needed, serve over quinoa.

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Process:

• Cook spaghetti noodles according to package instructions.  Drain and cool in cold water, then toss with peanut sauce.

• To make peanut sauce, combine rice vinegar, toasted sesame oil, soy sauce, ginger, garlic and peanut butter.  Thin with water to desired consistency.

• Toss with noodles and refrigerate.

• To fry tofu: cut tofu into 1 inch cubes, drain on a paper towel, making sure to press tofu to pull away any excess moisture.

• Heat a large skillet with oil and add tofu, frying 5 minutes on each side for a total cooking time of 10 minutes.

• Remove from heat, drain on a dry paper towel and toss with toasted sesame seeds.  Serve over noodles.

SOUP

Vegetable Soup with Black Beans & Garbanzos

2 yellow onions, chopped

4 cloves garlic, chopped

1 tsp olive oil

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

Process:

• In a soup pot, saute onions and garlic in oil for 5 minutes.

• Add carrots, celery and cabbage and cook for an additional 5 minutes.

• Add green beans, stock, black beans and garbanzos and bring to a boil, then reduce to a simmer for 15 minutes.

• Add frozen peas and salt & pepper just before serving and adjust seasonings as necessary after tasting.

____________________________________________________

Mega Meal Plan

Wegmans

July 12th – 18th

This list is based on Sale items for the week of July 12th – 18th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Mains

MAIN 1 Panko Chicken "Nuggets" with BBQ Mayo Slaw

1 pkg Family Pack boneless chicken thighs (use as much as you need, freeze the rest for future use)

2 eggs

2 tsp salt, pepper and garlic powder, or to taste

1 pkg panko breadcrumbs

Cooking spray

1 green cabbage

½ red onion

1 jar sweet pickles

1 bottle BBQ sauce

½ cup mayo

We love this healthy version of chicken nuggets because they are baked!  What's more, chicken thighs really absorb flavor so nicely so adding the seasonings to the panko really give this dish a great boost of flavor!  Plus: make your own BBQ-accented thousand island dressing and feel like a pro in your own kitchen!

MAIN 2 Golden Salmon with Peach Salsa

1 pkg Wild Caught sockeye salmon side or 1 pkg frozen wild caught Alaskan salmon fillets

2 Tbsp Creole seasoning

4 peaches

1 bunch cilantro

½ red onion

1 green bell pepper

1 jalapeno (or cubanelle if you prefer a non-spicy pepper)

2 limes

2 tsp soy sauce

Better than anything you can find in a trendy restaurant and a portion of the cost!  Bronzing salmon gives it a nice flavorful crust (like a dry rub) and keeps it moist so even if you're a novice in the fish-cooking department this dish will not disappoint!

MAIN 3 Fusilli Pasta with Summer Vegetables & Kale Pesto

1 box fusilli pasta (or any type you like!  We also like the mini rigatoni)

1 zucchini squash

1 yellow summer squash

1 bunch kale

2 cloves garlic

2 Tbsp olive oil, divided

½ cup pine nuts

½ cup parmesan, grated

1 pinch red pepper flakes

½-1 tsp each salt and pepper, to taste

Kale pesto gives this pasta dish a nice healthy twist.  Use gluten-free pasta if needed and don't forget that this dish comes together really quickly so get those forks ready!

MAIN 4 Barbacoa Beef with Smoky Tomato Sauce

1 pkg eye of round or top round roast

2 Tbsp chile powder

2 Tbsp smoked paprika

1 Tbsp garlic powder

3 tsp salt and pepper, divided

1 tsp olive oil

1 large 28-oz can fire-roasted tomatoes

1 shallot

4 cloves garlic

1 red bell pepper

1 pkg tortillas (flour or corn)

A dreamy, smoky dinner with just the right amount of spice and slow cooked & shredded beef to fill up your tortillas with.  You'll love this healthy no-oil red sauce and will make it time and time again, so print this recipe for sure!

MAIN 5 Tomato Confit with Preserved Lemon Cucumber Rounds over Spiced Rice

2 pkg cherry tomatoes

½ cup olive oil

2 lemons

3 English cucumbers

1 tsp salt and pepper

1 pinch red pepper flakes

1 bunch green onions

2 cups Jasmine rice

4 cups water

¼ cup sumac (a Middle-Eastern spice, not the poisonous kind!  If you can't find it, mix equal parts of 1 Tbsp each: chili powder, cumin and 1 tsp salt)

Tomato confit simply means tomatoes that are cooking in olive oil.  Remember to save your leftover olive oil to use in salad dressings or as a flavorful cooking oil.  You'll love the preserved lemon cucumber rounds, too, which add a nice refreshing twist on the rich flavors of the sweet cherry tomatoes and spiced rice.

Sides

SIDE 1 Torn Romaine with Sardines, Greek Olives and Dijon Vinaigrette with Garlic Crostini

1 bag romaine hearts

1 pkg sardines in water or oil (or hot sauce if you're feeling spicy)

1 jar Wegmans brand Greek olive mix (not pitted) or any jar/pkg of pitted green olives (in bakery section)

¼ cup Dijon mustard

2 Tbsp apple cider vinegar

1 Tbsp oil oil

1 tsp each salt, pepper and sugar

1 baguette or 1 pkg olive oil crostini (in bakery)

1 clove garlic

Think a cross between a healthy caesar salad and a Greek!  Learn how to make your own Dijon vinaigrette and get those "croutons" tasting just right with a little rub of garlic.

SIDE 2 Power Salad with Blueberries, Pistachios & Spinach

1-2 tuna steaks *optional

1 tsp each cumin and turmeric (or 2 tsp curry powder)

1 pkg baby spinach

1 pint blueberries

1 cup shelled pistachios

1 bottle balsamic reduction

Drizzle of olive oil

Sprinkle of salt and pepper, to taste

All the good foods right here!  Tuna, blueberries, pistachios and spinach.  Your heart will thank you and your palate will sing!!

SIDE 3 Melon Zucchini Fruit Salad with Lemon Poppy Seed Dressing

Featured at the Vie Spring Soirée 2017

1-2 ripe melons, peeled & cubed

2 small or 1 medium zucchini, top and bottom trimmed and shredded in a food processor or grated using a cheese grater

2 lemons, peels and seeds removed (you'll be using the whole lemon)

1/4 cup apple cider vinegar

1 cup good olive oil

1/4 cup honey

1-2 tsp salt and pepper each, to taste

1/4 cup poppy seeds

This was such a huge hit at our Soirée that we had to bring it back.  It's a great way to get some veggies on your kid's plate and the flavor of the tart lemon poppy seed dressing will pair nicely with the sweetness of the melon.

SOUP: Creamy Tomato Basil

4 cloves garlic

1 yellow onion

1 tsp olive oil

1 pkg frozen corn

2 carrots

1 can white beans

2 28-oz cans fire-roasted tomatoes (or use 3 lbs local tomatoes, stems removed and seeded)

1 quart vegetable stock

1-2 tsp salt and pepper, to taste

1 pkg fresh basil

Perfect for summer and better yet?  This one can be enjoyed hot or cold!  It's also got some sneaky veggies (and beans) thrown in so your body will thank you.

Breakfast

Overnight Oats (oatmeal, dried fruit, nuts, flax seeds, chia seeds)

Smoothies (frozen or fresh fruit, plain whole milk yogurt, spinach, coconut water)

Eggs & Bacon

Lunch

BLT's, Ham Sandwiches

Soup

Salad

Snacks

Fruit

Cheese & Crackers

Tortilla Chips & Dip

Carrots, Celery & Hummus

________________________________________________________________________

Pantry Staples

Panko Breadcrumbs

Cooking Spray

BBQ Sauce

Mayo

Creole Seasoning

Soy Sauce

Olive Oil

Pine Nuts

Parmesan

Red Pepper Flakes

Salt

Pepper

Chile Powder

Smoked Paprika

Garlic Powder

Jasmine Rice

Sumac (a spice–see note in recipe for substitutions)

Cumin

Turmeric

Sardines

Greek Olives

Dijon Mustard

Apple Cider Vinegar

Sugar

Balsamic Reduction (Syrup)

Pistachios

Honey

Poppy Seeds

White Beans

Vegetable Stock

Shopping List by Department

Produce

1 green cabbage

1 red onion

4 peaches

1 bunch cilantro

1 green bell pepper

1 red bell pepper

1 jalapeno (or cubanelle)

2 limes

4 lemons

3-4 zucchini

1 yellow summer squash

1 bunch kale

1 bag whole peeled garlic

1 shallot

2 pkg cherry tomatoes

3 English cucumbers

1 bunch green onions

1 bag romaine hearts

1 pkg baby spinach

1 pint blueberries

1-2 ripe cantaloupes

1 bag yellow onions

1 1-lb bag carrots

1 pkg fresh basil

Meat/Protein

1 pkg Family Pack chicken thighs (boneless)

1 pkg wild caught sockeye salmon side (in seafood department) or 1 pkg frozen wild caught Alaskan salmon fillets

1 pkg eye of round or top round roast

1-2 tuna steaks *optional

Dairy/Eggs

1 dozen eggs

1 pkg parmesan, grated

Grains/Nuts/Dried Fruit

1 pkg panko breadcrumbs

1 box fusilli (or mini rigatoni) pasta *find gluten-free if needed

1 cup pine nuts

1 pkg corn or flour tortillas

2 cups Jasmine rice

1 baguette or 1 box crostini (in bakery)

1 cup shelled pistachios

1 can white beans

1 quart vegetable stock

Canned Goods & Non-Perishables

1 jar sweet pickles

1 bottle BBQ sauce

1 28-oz can fire-roasted tomatoes

1 pkg sardines packed in water, oil or hot sauce

1 jar Wegmans brand Greek olives (pitted or not pitted) or pitted green olives found in the bakery section

1 bottle balsamic reduction (syrup)

Frozen Items

1 pkg frozen corn

________________________________________________________________________

Recipes

MAIN 1 Panko Chicken "Nuggets" with BBQ Mayo Slaw

1 pkg Family Pack boneless chicken thighs (use as much as you need, freeze the rest for future use)

2 eggs

2 tsp each salt, pepper and garlic powder, or to taste

1 pkg panko breadcrumbs

Cooking spray

½  green cabbage, shredded

½ red onion

½ cup sweet pickles, diced

1 bottle BBQ sauce (use 1 cup)

½ cup mayo

Process:

• Preheat oven to 400 F.

• Slice thighs into chicken nugget-sized pieces.  In one bowl (cereal-sized), beat eggs.  In another small bowl, combine salt, pepper, garlic powder and panko.
• On a foil-lined baking sheet, spray pan with cooking spray.  Take chicken pieces and dip in egg, then coat in panko until covered and place on baking sheet.
• Spray the chicken nuggets with cooking spray on top and place in the oven to bake for 20 minutes.
• While chicken is baking, make slaw: combine BBQ sauce (1 cup) with mayo.  *Reserve some extra for dipping nuggets in.  Place shredded cabbage, red onion and chopped sweet pickles in a large bowl.  Add BBQ-mayo mixture and toss evenly to coat.
• Serve nuggets on a bed of slaw and use extra sauce for dipping.

MAIN 2 Golden Salmon with Peach Salsa

1 pkg Wild Caught sockeye salmon side or 1 pkg frozen wild caught Alaskan salmon fillets

2 Tbsp Creole seasoning

½-1 tsp salt if needed

1 Tbsp olive oil

4 peaches, pitted and chopped

1 bunch cilantro, rinsed and chopped

½ red onion, diced

1 green bell pepper, diced

1 jalapeno (or cubanelle if you prefer a non-spicy pepper), stem removed and seeded, diced

2 limes, zested and juiced

2 tsp soy sauce

Process:

• Check to see if Creole seasoning contains salt.  If it does not, add it now.
• Heat a large skillet or medium-high heat and add olive oil.
• Coat salmon fillets in Creole seasoning (and salt) and place skin-side down in the skillet, cooking 4-6 minutes per side depending on thickness of fish.
• Make sure to set a timer and while salmon is cooking, make the salsa: combine chopped peaches, cilantro, red onion, green bell pepper, jalapeno (or cubanelle), lime zest and juice and soy sauce.  Mix thoroughly and taste.  Adjust seasonings if needed.
• Serve salmon hot topped with peach salsa.

MAIN 3 Fusilli Pasta with Summer Vegetables & Kale Pesto

1 box fusilli pasta (or any type you like!  We also like the mini rigatoni)

1 zucchini squash, diced

1 yellow summer squash, diced

1 bunch kale, ribs removed and torn

2 cloves garlic

2 Tbsp olive oil, divided

½ cup pine nuts, toasted

½ cup parmesan, grated

1 pinch red pepper flakes

½-1 tsp each salt and pepper, to taste

Process:

• Cook pasta according to package instructions, minus 1 minute.
• While pasta is cooking, toast pine nuts in a skillet for a few minutes over medium heat until browned and aromatic but not burned.  Watch carefully!
• Remove pine nuts and make pesto: in a blender or food processor, combine kale, garlic, olive oil, pine nuts*, parmesan, red pepper flakes and salt & pepper.  *Reserve a small amount of pine nuts and parmesan for garnishing at the end.
• Once pasta is done, drain and immediately toss with diced squash and a drizzle of olive oil to keep pasta from sticking.
• Once ready to eat: Reheat pasta in a skillet if needed and toss with kale pesto (start with ½  cup then add as needed) to serve hot.  Sprinkle with leftover pine nuts and parmesan if you like.

MAIN 4 Barbacoa Beef with Smoky Tomato Sauce

1 pkg eye of round or top round roast

2 Tbsp chile powder

2 Tbsp smoked paprika

1 Tbsp garlic powder

3 tsp salt and pepper, divided

1 tsp olive oil

1 large 28-oz can fire-roasted tomatoes

1 shallot, chopped

4 cloves garlic, sliced

1 red bell pepper, stem and seeds removed & roughly chopped

1 pkg tortillas (flour or corn)

Process:

• Preheat oven to 350 F.
• Mix together chile powder, smoked paprika, garlic powder & half of salt and pepper.
• Coat beef in spice mixture and heat a skillet over medium-high heat.  Add oil and
• Brown beef on all sides, about 4 minutes per side.
• Place beef in a baking dish and add to the oven to slow cook, covered in foil, for at least 2 hours.  If you need to do this in advance, we suggest reducing the oven temperature to 250 F and cooking the beef all night, beginning before you go to bed and pulling out in the morning.  *This works best for a roast that is over 4 pounds, so buy in bulk if you like and make some for a rainy day!
• While roast is cooking, add tomatoes, shallot, garlic, and red bell pepper to the same skillet you used to brown beef.  Heat all ingredients over medium heat for 30 minutes.
• Pour into a blender to puree and either keep warm or reserve until ready to use with beef.
• To serve: allow beef to cool and shred with two forks (or slice thinly) and top with red sauce alongside warmed tortillas.

MAIN 5 Tomato Confit with Preserved Lemon Cucumber Rounds over Spiced Rice

2 pkg cherry tomatoes

½ cup olive oil

2 lemons, zested and juiced (retain lemon leftovers)

3 English cucumbers, sliced into ¼ " rounds

1 tsp salt and pepper

1 pinch red pepper flakes

1 bunch green onions, sliced into 4 " pieces

2 cups Jasmine rice

4 cups water

¼ cup sumac (a Middle-Eastern spice, not the poisonous kind!  If you can't find it, mix equal parts of 1 Tbsp each:chili powder, cumin and 1 tsp salt)

Process:

• Preheat oven to 325 F.
• Add cherry tomatoes to a deep (yet rather small) baking dish and fill with oil, making sure that cherries are submerged in oil slightly.
• Add to oven and bake for 30-45 minutes, or until tomatoes are blistered and browned slightly, but not falling apart.
• In a jar (fitted with a lid) combine lemon zest, juice, lemon leftovers (just throw it all in there–but don't eat–this is for flavoring only), cucumber rounds, salt, pepper, red pepper flakes, and green onions.  Add water to the top and pack the veggies in as much as you can.
• Allow to marinate for 30 minutes.
• While the cucumbers are pickling, make the rice: heat 4 cups water to a boil, add rice and oil and cover.  Cook until rice is fluffed and water is evaporated, making sure to add more water as necessary to prevent rice from burning.
• Once rice is cooked, remove from heat and mix in spices.
• Serve tomatoes (remove them from the oil and reserve oil in a jar next to the stove or in your pantry) and cucumber pickle on a bed of rice, hot or cold.

Sides

SIDE 1 Torn Romaine with Sardines, Greek Olives and Dijon Vinaigrette with Garlic Crostini

1 bag romaine hearts, washed and dried

1 pkg sardines in water or oil (or hot sauce if you're feeling spicy)

1 jar Wegmans brand Greek olive mix (not pitted) or any jar/pkg of pitted green olives (in bakery section)

¼ cup Dijon mustard

2 Tbsp apple cider vinegar

1 Tbsp olive oil

1 tsp each salt, pepper and sugar

1 baguette or 1 pkg olive oil crostini (in bakery)

1 clove garlic

Process:

• In a large serving or salad bowl, add torn romaine leaves and top with whole sardines, pitted olives and crostini (make sure to rub a piece of raw garlic lightly over crostini pieces if you want garlic crostini, otherwise you can skip this step.
• Make vinaigrette: in a mason jar (or any jar fitted with a lid), combine Dijon, apple cider vinegar, olive oil, salt, pepper and sugar.  Seal the lid tightly and shake until contents are emulsified.  Taste and adjust seasonings if needed.
• Drizzle dressing over salad as needed and remember to only dress what you're planning on eating, as dressing will wilt any leftover salad in the fridge.

SIDE 2 Power Salad with Blueberries, Pistachios & Spinach

1-2 tuna steaks *optional

½-1 tsp salt and pepper

1 tsp each cumin and turmeric (or just use 2 tsp curry powder)

2 tsp olive oil

1 pkg baby spinach

1 pint blueberries

1 cup shelled pistachios

1 bottle balsamic reduction

Drizzle of olive oil

Sprinkle of salt and pepper, to taste

Process:

• In a skillet, heat over medium-high and add oil.
• Coat tuna steaks in salt, pepper, cumin and turmeric (or curry powder) and when oil begins to shimmer (about 5 minutes) add tuna steaks carefully.  Sear 2 minutes on each side for mid-rare, or longer for medium or well-done.
• In a serving bowl, add spinach, blueberries and pistachios.  Drizzle with balsamic reduction, olive oil, salt and pepper, to taste.
• Once tuna is done, let rest for 10 minutes and then slice thinly and arrange over salad.
• Drizzle with a touch more balsamic reduction and serve.

SIDE 3 Melon Zucchini Fruit Salad with Lemon Poppy Seed Dressing

Featured at the Vie Spring Soirée 2017

1-2 ripe melons, peeled & cubed

2 small or 1 medium zucchini, top and bottom trimmed and shredded in a food processor or grated using a cheese grater

2 lemons, peels and seeds removed (you'll be using the whole lemon)

1/4 cup apple cider vinegar

1 cup good olive oil

1/4 cup honey

1-2 tsp salt and pepper each, to taste

1/4 cup poppy seeds

Process:

• In a large bowl, toss cubed cantaloupe and shredded/grated zucchini together, cover and chill.
• While the salad chills, make the dressing: In a blender, food processor or nutribullet, combine the following until well-mixed and emulsified: 2 lemons, cider vinegar, olive oil, honey, salt and pepper (start with 1 tsp of each then increase after tasting, if desired).
• Once mixed, stir in poppy seeds by hand.
• Drizzle over salad as needed.
• *Chef's Tip: Add 2 Tbsp Dijon Mustard and 1 shallot, minced and you'll have an excellent French honey mustard dressing for green salads!

SOUP: Creamy Tomato Basil

4 cloves garlic, sliced

1 yellow onion, roughly chopped

1 tsp olive oil

1 pkg frozen corn, divided

2 carrots, chopped

1 can white beans, rinsed and drained

Pinch of red pepper flakes

2 28-oz cans fire-roasted tomatoes (or use 3 lbs local tomatoes, stems removed and seeded)

1 quart vegetable stock

1-2 tsp salt and pepper, to taste

1 pkg fresh basil, leaves removed and torn just before garnishing

Process:

• In a large stock pot, sauté garlic and onion until softened, 5 minutes.
• Add half of the corn (continue defrosting the rest), carrots and white beans.  Stir and continue to cook for 5 minutes more.
• Add red pepper flakes, tomatoes, vegetable stock and salt and pepper.
• Bring to a boil, reduce to a simmer for 15 minutes.
• Carefully purée, working in batches until soup is smooth.
• Pour into bowls and garnish with torn basil leaves and thawed corn.

 ________________________________________________________________

Mega Meal Plan

June 28th – July 4th

This list is based on Sale items for the week of June 28th – July 4th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!  Also, download your favorite store's app for additional savings and to use coupons.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1  Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons

4 cloves garlic

1 red onion

1-2 bunches asparagus

2 tsp salt & pepper, divided

Good for the grill or the oven, this grilled chicken is bursting with lemon flavor that pairs oh-so-nicely with the charred taste of the asparagus.  Keep leftovers for cold chicken salads or add to your favorite lunch-time grain bowl.

MAIN 2  Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken

1 bottle hoisin sauce

4 Tbsp fresh ginger, divided

3 cloves garlic

1 can bamboo shoots

1 can water chestnuts

2 English cucumbers

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

The ground chicken keeps this dish light and absorbs all of the aromatic flavors from the sweet hoisin sauce, ginger and garlic.  This is a new way to enjoy a burger this summer, for sure!

MAIN 3  Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion

4 Tbsp unsalted butter or vegetable oil

4 Tbsp flour or cornstarch*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

2-4 cups milk*

3 local red tomatoes

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

Every now and then we deserve to get a little indulgent.  After all, this week's menu is full of healthy and light dishes so why not throw in something slightly sinful.  The bonus here is that you'll learn to make homemade mac and cheese, which we all know just tastes better.

MAIN 4  Marinated Celery & Mushroom Salad with Steamed Tofu

1 bunch celery

2 pkg whole mushrooms

1 shallot

¼ cup red wine vinegar

2 Tbsp olive oil

1-2 Tbsp soy sauce, divided

1 Tbsp dried thyme

1 block firm tofu

An incredibly healthy dish that is flavorful, crunchy and light.  Reserve this for a hot summer night and you'll please every palate at the table.

MAIN 5  Broiled Garlic Fish Fillets with Olive Tapenade

1-2 lbs white fish, like cod or tilapia

8 cloves garlic + 2 cloves for later

2 Tbsp olive oil, divided

1-2 tsp salt & pepper, to taste

1 jar capers

1 jar kalamata olives, pitted

1 jar green olives, pitted

Reminiscent of the South of France, this dish is embarassingly simple to make since it's a one pan wonder.  Learn how to make tapenade, too, and use leftovers for salad toppings and sandwich spreads!

SIDES

SIDE 1  Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread.  Use the bread on sale this week!) or buy bagged croutons in the grocery/ bakery department

1 bottle blue cheese dressing

What a winner!  A nice change up in the Cobb Salad department.  Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well.   (Blue cheese dressing is in your shopping list but feel free to get whatever you like!)

SIDE 2  Red, White & Blue Fruit Salad

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

This is the perfect salad to enjoy on the 4th surrounded by family and friends.  Make as much or as little as you like and if you're not eating a plant-based diet, top it with some healthy whipped cream + Greek yogurt mix.

SIDE 3  Parmesan Squash Saute

1 Tbsp olive oil

2 cloves garlic

½ red onion

2 yellow squash

2 zucchini squash

1-2 tsp salt & pepper, to taste

½ cup parmesan, grated

Summer is here and the squash is starting to come in! This is a simple and quick dish that sits well in the fridge and can be enjoyed cold or hot.

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

Our new favorite summer chili, this recipe is great for bringing to a BBQ or topping on your favorite burger or hot dog!  Enjoy the summer and make this again and again, and if you like, follow the link in the recipe to learn how to save even more money and make your beans from scratch.

_________________________________________________________________

Pantry Staples

Salt

Pepper

Hoisin Sauce

Rice Vinegar

Toasted Sesame Oil

Soy Sauce

Mirin

Honey or Agave

Sesame Seeds

Unsalted Butter

Vegetable Oil

Olive Oil

Flour or Cornstarch

Milk

Truffle Oil or Truffled Sea Salt

Red Wine Vinegar

Dried Thyme

Cumin

Chili Powder

Garlic Powder

Paprika

Oregano

Shopping List By Department

Produce

3 lemons

1 bag peeled garlic

1 red onion

1-2 bunches asparagus

1 hand fresh ginger

2 English cucumbers

1 bag yellow onions

2 lbs ripe tomatoes

1 bunch celery

2 pkg whole white or cremini mushrooms

1 shallot

2 bunches kale

3 avocados

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

2 yellow squash

2 zucchini squash

1 bunch radishes *optional for soup

Meat/Protein

1-2 pkg chicken drumsticks

2 lbs ground chicken

1 block firm tofu

1-2 lbs white fish (whole or fillets) *Choose cod, tilapia or any other white fish you prefer

1 pkg bacon

1 lb ground beef *optional for the chili

Dairy/Eggs

1 block white cheddar cheese (3 cups worth once grated)

1 dozen eggs

1 pkg blue cheese crumbles

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

½ cup parmesan, grated

1 pkg queso fresco *optional garnish for soup

Grains/Dried Fruit/Nuts

1 pkg whole wheat hamburger buns

1 box elbow macaroni

1 loaf stale bread or 1 pkg pre-made croutons

1 bag tortilla chips *optional for soup

Canned Goods & Non-Perishables

1 bottle hoisin sauce

1 can bamboo shoots

1 can water chestnuts

1 jar capers

1 jar kalamata olives, pitted

1 jar green olives, pitted

1 bottle truffle oil (or 2 tsp truffled sea salt)

1 bottle blue cheese dressing

1 small can fire roasted or chopped tomatoes

3 cans small red beans (like kidney) or 1 bag dried rosada (pink) beans

Frozen Items

_________________________________________________________________

MAINS

MAIN 1  Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons, sliced in half, divided and half juiced

1 Tbsp olive oil

4 cloves garlic, sliced thinly

½ red onion, sliced into thin rounds

1-2 bunches asparagus, trimmed

2 tsp salt & pepper, divided

Process:

• In a large plastic bag or container, toss chicken with lemon juice, olive oil, garlic and red onion.  Add half the salt and pepper.  Allow to marinate for at least 20 minutes or overnight.

• Preheat grill or oven and cook chicken with marinade, garlic, onion and the rest of the lemon halves slowly (at around 300 F) for an hour or so or until cooked through and the meat is pulling away from the bone.

• For the last 10 minutes of cooking, add asparagus (if cooking in oven, scatter around chicken.  If grilling, toss in oil before cooking) and add the rest of the salt and pepper.

• Serve everything with charred lemon halves and squeeze juice on as desired.

MAIN 2  Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken

½ cup hoisin sauce

4 Tbsp fresh ginger, divided and grated or minced

3 cloves garlic, minced

1 can bamboo shoots, chopped

1 can water chestnuts, chopped

2 English cucumbers, sliced paper thin

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

More hoisin on top of burger patties if desired

Process:

• In a large bowl mix together ground chicken, hoisin, half of the ginger, garlic, bamboo shoots and water chestnuts (use your hands!).

• In the oven, griddle or grill, cook burgers through.  While burgers are cooking (6-8 minutes per side), make slaw:

• Combine the other half of the ginger with the cucumber slices, rice vinegar, toasted sesame oil, soy sauce, mirin, honey or agave and sesame seeds.  Taste and adjust seasoning as needed.

• Toast hamburger buns and serve topped with slaw and more hoisin as desired.

MAIN 3  Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion, grated or diced

4 Tbsp unsalted butter or vegetable oil + 1 Tbsp of either

4 Tbsp flour or cornstarch*

2-4 cups milk*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

3 local red tomatoes, chopped & seeds removed

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

Process:

• Cook macaroni according to package instructions minus 2 minutes.  Make sure to drain and reserve 1 cup cooking liquid.  Toss macaroni in 1 Tbsp oil or butter to prevent sticking.

• Preheat oven to 350 F.

• In a large skillet, saute onions in butter for 5 minutes.

• Add flour or cornstarch and stir well with a wooden spoon to combine.  Cook for 2 minutes.

• Add milk, 1 cup at a time until lump-free and thick.

• Add cheese and stir to combine.

• Thin with more milk and/or cooking water as needed and toss with macaroni, salt and pepper.

• Pour into an oiled baking dish, top with tomatoes.

• Bake uncovered for 20 minutes or until bubbling.

• Remove from oven, drizzle with truffle oil and serve hot.

MAIN 4  Marinated Celery & Mushroom Salad with Steamed Tofu

1 bunch celery, sliced thinly

2 pkg whole mushrooms, cleaned and quartered

1 shallot, minced

¼ cup red wine vinegar

2 Tbsp olive oil

1-2 Tbsp soy sauce, divided

1 Tbsp dried thyme

1 block firm tofu, cubed into 1 inch chunks

Process:

• In a large bowl, toss celery, mushrooms, shallot, vinegar, olive oil, half of soy sauce and thyme.  Combine well, cover and allow to marinate.

• Bring 1 inch of water to a boil and place a colander on top of the pan that you're using, making sure that it nests into the pot slightly.

• Place cubed tofu gently inside and drizzle with the rest of the soy sauce.

• Place a lid on top and steam for 10 minutes, or until tofu is warmed through but not crumbling apart.  To ensure this, check tofu after five minutes.

• Serve hot tofu over marinated salad.

MAIN 5  Broiled Garlic Fish Fillets with Olive Tapenade

1-2 lbs white fish, like cod or tilapia

8 cloves garlic + 2 cloves for later

2 Tbsp olive oil, divided

1-2 tsp salt & pepper, to taste

1 jar capers

1 jar kalamata olives, pitted

1 jar green olives, pitted

Proces:

• Preheat oven to a high broil and place an oven rack in the lower third of the oven.

• In a baking dish, drizzle half of oil and place fish on top.  Scatter 8 garlic cloves around fish, drizzle with the rest of the oil and sprinkle with salt and pepper.

• While fish is broiling (should take 10-15 minutes depending on thickness and type of fish) make tapenade:

• In a food processor, blender or by hand, chop olives, capers, and 2 cloves garlic together and chill until ready to use.

• Serve fish with tapenade spooned on top, remember that a little goes a long way.

SIDES

SIDE 1  Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread.  Use the bread on sale this week!) or buy bagged croutons in the grocery or bakery department.

Process:

• Combine red onion and kale.

• Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with your favorite salad dressing.  (Blue Cheese dressing is in your shopping list but feel free to get whatever you like!)

SIDE 2  Red, White & Blue Fruit Salad

2 pkg strawberries, cleaned, hulled and sliced in half

1 pkg raspberries, rinsed

1 lb nectarines, pitted and sliced

2 pkg blueberries, rinsed

1 pkg blackberries, rinsed

1 pint heavy whipping cream, whipped

1 pkg vanilla-flavored Greek yogurt

Process:

• Combine all prepped fruit in a large bowl, and depending on ripeness, add 1 Tbsp sugar if desired.

• In a large mixing bowl, whip cream until stiff and fold in Greek yogurt until mixed well.

• Serve fruit salad with a dollop of cream/yogurt mixture.

SIDE 3  Parmesan Squash Saute

1 Tbsp olive oil

2 cloves garlic, sliced thinly

½ red onion, sliced thinly

2 yellow squash, washed, trimmed and sliced into ¼ inch rounds

2 zucchini squash, washed, trimmed and sliced into ¼ inch rounds

1-2 tsp salt & pepper, to taste

½ cup parmesan, grated

Process:

• Preheat oven to a low broil.

• Saute garlic and onion in olive oil for 5 minutes in an oven-proof skillet.

• Add squash and continue to cook for 8-10 minutes more, or until zucchini is bright green and squash is slightly tender.

• Top with salt, pepper and parmesan and place under the broiler for 2-3 minutes to melt and crisp up cheese before serving.

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

Process:

• Saute onion and beef together until browned, about 10 minutes, with spices.

• Add tomatoes, water and beans and cook over medium heat until thickened, about 25 minutes.

• Taste, adjust seasonings if needed.

• Serve with desired garnishes.

---

Mega Meal Plan

Wegmans

June 21st – June 27th

This list is based on Sale & Coupon items for the week of June 21st – June 27th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.

It is necessary that you download the Wegmans App and install it in order to use coupons (and double check what's on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Chimichurri Chicken with Yellow Rice

1-2 lbs boneless skinless chicken breasts (or buy the Family Pack for added savings)

2 tsp salt and pepper, divided

2 tsp garlic powder

2 tsp olive oil, divided

1 yellow onion, chopped

2 cups white rice

Pinch salt

Pinch saffron (or 1 tsp turmeric)

1 can fire roasted tomatoes

1 bunch cilantro, rinsed

2 lemons, zested and juiced

1 pinch red pepper flakes

2 garlic cloves, left whole

The spices that coat the chicken in this dish help to keep it moist.  It will not disappoint!  Plus, even better: use leftover chicken for later in the week!

MAIN 2 Ancho Marinated Skirt Steaks with Honey Lime Mango Salad

1 lb skirt steak

1 pkg dried Ancho peppers

4 cloves garlic, minced

2 Tbsp honey, divided

1 tsp soy sauce

4 limes, zested and juiced, divided

1/2 bunch cilantro, rinsed and chopped

5 mangos, cubed S

1/2 red onion, sliced into slivers

1 head romaine, shredded

This is a great recipe for turning an inexpensive cut of meat into a buttery, tender steak with every bite!  The mango salad really helps to balance the tangy flavors from the marinade, too.  It's a win-win.

MAIN 3 Blackened Cod with Pineapple Mango Salsa over Massaged kale

1 lb cod (fresh or frozen)

2 tsp each of cumin, chili powder, dried oregano, dried basil, garlic powder, onion powder

1 tsp salt

1/4 tsp cayenne

2 tsp olive oil

1 bunch kale, ribs removed and roughly chopped

1/4 cup apple cider vinegar

2 Tbsp soy sauce or amino acids

1 Tbsp honey

1 Tbsp olive oil

1 pinch red pepper flakes

1 can cubed pineapple

2 mangos, cubed S

1/2 bunch cilantro

1/2 red onion, diced

1 lime, zested and juiced

New Orleans meets Baja.  This cod is packed with flavor and gets a nice crunch to the outside thanks to the awesome spice rub.  This is also a great follow up from the Skirt Steak recipe because you can take leftover mango salad and turn it into salsa for this recipe!  Let's use leftovers wisely, people.

MAIN 4 Shrimp over Strawberry Spinach Salad

1 lb cooked shrimp

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp salt

1 pkg baby spinach

1 pkg organic strawberries

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp soy sauce

1/2 red onion, chopped

1 cup almonds, toasted

With this recipe all the work is practically done for you!  Save this dish for a busy night and buy the pre-seasoned shrimp.  Enjoy it cold, or reheat the shrimp if desired.  The strawberry and balsamic pairing add a nice tart surprise to this healthy salad!

MAIN 5 Slow-Roasted Leg of Lamb with Mint-Cucumber Relish

2-3 lbs semi-boneless leg of lamb

2 Tbsp each cumin, curry powder and garlic powder

2 tsp salt and pepper

2 Tbsp olive oil

2 cups quinoa

1 yellow onion, chopped

1 bunch mint

1 English cucumber, chopped

1 Tbsp sherry vinegar

Pinch salt

Pinch sugar

Lamb done right!  We love the low and slow method for lamb and we love even more the twist of using a mint-cucumber relish in place of traditional mint jelly.  Let's make lamb modern!

SIDES

SIDE 1 Black Bean & Grilled Corn Salad

1 cup dried black beans, cooked

4-6 ears corn, grilled or roasted S

1/2 red onion, chopped

1/2  bunch cilantro, rinsed

1 cup queso fresco

1 tsp each salt and pepper

2 limes, zested and juiced

This is refreshing and makes a lot, so use the leftovers to throw on top of a grain bowl or soup for lunch this week.

SIDE 2 Smoky Roasted Tomatoes Stuffed with Spiced Rice

2 lbs tomatoes on the vine, sliced in half S

6 garlic cloves, left whole

2 Tbsp olive oil

2 tsp salt and pepper, divided

1 cup rice

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp liquid smoked *optional

1 tsp smoked sea salt

1/2 cup queso fresco

This recipe was a huge hit at a recent dinner party I attended!  It is so simple and quick to make yet it works so well.  You'll be saving this recipe for your next dinner party or potluck.

SIDE 3 Plantain Salad with Roasted Red Peppers & Cilantro Salsa Verde

2 plantains, ripe

2 tsp each cumin, chili powder

1 red bell pepper, roasted

1 poblano pepper (or cubanelle)

3 tomatillos, leaves removed and chopped

1/2 bunch cilantro

1 can hatch or green chiles, chopped

1 tsp each salt and pepper

Heaven on a plate!  If you are never sure of what to do with plantains, this meal is for you.  The healthy salsa verde turns it into a fun, dippable side dish that the kids will love.

SOUP

Cuban Black Bean

2 cups dried black beans, cooked

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp each cumin, chili powder, paprika, garlic powder

2 tsp salt and pepper, to taste

1 quart vegetable stock

1 chipotle in adobo sauce

Sour cream or tofutti sour cream to garnish

Shredded cheese or daiya cheese to garnish

1 avocado, pitted, peeled and sliced

Who doesn't love the comfort of a rich and healthy black bean soup?  Add fire roasted tomatoes to jazz it up, or leave as is.  Puree later in the week for a fantastic black bean dip to go along with those tortilla chips that are on sale!

BREAKFAST

Fruit smoothies with fresh or frozen fruit, spinach and coconut water + yogurt

LUNCH

Sandwiches with deli meat, cheese and bread

Soup

Salad from leftover greens

Chicken grain bowls with leftover chicken, black beans and rice

SNACK

Crackers and cheese

Chips and salsa

Fresh fruit

Fresh vegetables (hummus and carrots or celery)

_______________________________________________________________

Pantry Staples

Salt

Pepper

Garlic Powder

Olive Oil

Saffron or Turmeric

Red Pepper Flakes

Dried Ancho Peppers (in package by bulk goods)

Honey

Soy Sauce

Cumin

Chili Powder

Dried Oregano

Dried Basil

Onion Powder

Cayenne

Apple Cider Vinegar

Paprika (smoked or regular)

Balsamic Vinegar

Almonds

Curry Powder

Sherry Vinegar

Sugar

Liquid Smoke *optional

Smoked Sea Salt

Shopping List by Department

Produce

1 bag yellow onions

3 bunches cilantro

2 lemons

7 limes

1 bag whole peeled garlic

7 mangos

1 red onion

1 pkg romaine lettuce

1 pkg spinach

1 bunch kale

1 bunch mint

1 English cucumber

4-6 ears fresh corn

2 lbs tomatoes on the vine S

2 plantains, ripe

1 red bell pepper

1 poblano pepper (or cubanelle)

3 tomatillos

Meat & Protein

1-2 lbs boneless skinless chicken breasts (or buy the Family Pack for added savings)

1 lb skirt steak

1 lb cod (fresh or frozen)

1 lb cooked shrimp

2-3 lbs semi-boneless leg of lamb

Dairy & Eggs

1 block queso fresco

1 pkg sour cream or tofutti sour cream

1 pkg shredded cheese or daiya non-dairy shredded cheese

Grains/Dried Fruit/Nuts

1 pkg white rice

1 pkg quinoa

1 bag dried black beans

Canned Goods & Non Perishables

1 can fire roasted tomatoes

1 can cubed pineapple

1 can hatch or green chiles

1 can chipotles in adobo sauce

1 quart vegetable stock (or make our own)

1 avocado

Frozen Items

None this week

_______________________________________________________________

Recipes

MAINS

MAIN 1 Chimichurri Chicken with Yellow Rice

1-2 lbs boneless skinless chicken breasts (or buy the Family Pack for added savings)

2 tsp salt and pepper, divided

2 tsp garlic powder, cumin

2 tsp olive oil, divided

1 yellow onion, chopped

2 cups white rice

Pinch salt

Pinch saffron (or 1 tsp turmeric)

1 can fire roasted tomatoes

1 bunch cilantro, rinsed

2 lemons, zested and juiced

1 pinch red pepper flakes

2 garlic cloves, left whole

Process:

• Preheat oven to 375 F.

• In an oiled baking dish, coat chicken evenly with half of salt, pepper, garlic powder and cumin.  Drizzle with half of the oil and place in the oven to bake for 30 minutes, or until chicken is done.  Once done, remove from the oven and let rest for 10 minutes before slicing.

• While chicken is cooking, make rice: saute yellow onion in the rest of the oil and add remaining salt, pepper, garlic powder and cumin.  Cook for 5 minutes.

• Add rice, saffron (or turmeric), tomatoes and water and cook until rice is done and water is absorbed.  Fluff with a fork to release steam and add cilantro, lemon zest and juice, red pepper flakes and garlic.

• Serve chicken over rice and enjoy!

MAIN 2 Ancho Marinated Skirt Steaks with Honey Lime Mango Salad

1 lb skirt steak

1 pkg dried Ancho peppers

4 cloves garlic, minced

2 Tbsp honey, divided

1 tsp soy sauce

4 limes, zested and juiced, divided

1/2 bunch cilantro, rinsed and chopped

5 mangos, cubed S

1/2 red onion, sliced into slivers

1 head romaine, shredded

Process:

• Up to 24 hours in advance and as little as 30 minutes in advance, combine skirt steak, ancho peppers (about 3), garlic, honey, soy sauce and half of the lime zest and juice in a bag.  Seal tightly, turn to coat evenly and marinate.

• While steak is marinating, make mango salad by combining the rest of the honey, lime zest and juice, cilantro, mangos and red onion.

• Remove steak from marinade (and reserve for a later use if desired–can be frozen).  Place steak in a hot pan with 1 tsp oil and cook for 3 minutes on each side, or more, depending on desired doneness.

• Let steak rest 10 minutes, then slice against the grain and serve with mango salad over a bed of romaine.

MAIN 3 Blackened Cod with Pineapple Mango Salsa over Massaged kale

1 lb cod (frozen or fresh)

2 tsp each of cumin, chili powder, dried oregano, dried basil, garlic powder, onion powder

1 tsp salt

1/4 tsp cayenne

2 tsp olive oil

1 bunch kale, ribs removed and roughly chopped

1/4 cup apple cider vinegar

2 Tbsp soy sauce or amino acids

1 Tbsp honey

1 Tbsp olive oil

1 pinch red pepper flakes

1 can cubed pineapple

2 mangos, cubed S

1/2 bunch cilantro

1/2 red onion, diced

1 lime, zested and juiced

Process:

• Coat cod in spices and sear on each side in a skillet with olive oil until blackened and crusty, about 5 minutes each side.

• While cod is cooking, combine pineapple, cubed mangos, cilantro, red onion and lime zest and juice.

• Serve blackened cod with pineapple-mango salsa on top.

MAIN 4 Shrimp over Strawberry Spinach Salad

1 lb cooked shrimp

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp salt

1 pkg baby spinach

1 pkg Mexico organic strawberries S, hulled and sliced in half

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp soy sauce

1/2 red onion, chopped

1 cup almonds, toasted

Process:

• Toss shrimp with cumin, chili powder, paprika and garlic powder + salt and arrange baby spinach on a large platter.  Top with strawberries, balsamic, olive oil, soy sauce, red onion and almonds.

• Add shrimp and toss to combine just before serving.

MAIN 5 Slow-Roasted Leg of Lamb with Mint-Cucumber Relish

2-3 lbs semi-boneless leg of lamb

2 Tbsp each cumin, curry powder and garlic powder

2 tsp salt and pepper

2 Tbsp olive oil

2 cups quinoa

1 yellow onion, chopped

2 Tbsp curry powder

1 bunch mint, rinsed and chopped finely

1 English cucumber, chopped

1 Tbsp sherry vinegar

Pinch salt

Pinch sugar

Process:

• Preheat oven to 325 F.

• Coat lamb in spices and brown in a skillet with oil on all sides.

• Place in a baking dish and roast until cooked to medium rare.

• While lamb is roasting, make quinoa by cooking with 4 cups water, yellow onion and curry powder.

• In another bowl, combine mint, cucumber, sherry vinegar, salt and sugar and let sit at room temperature so that flavors can mingle.

SIDES

SIDE 1 Black Bean & Grilled Corn Salad

1 cup dried black beans, cooked

4-6 ears corn, grilled or roasted

1/2 red onion, chopped

1/2  bunch cilantro, rinsed

1 cup queso blanco

1 tsp each salt and pepper

2 limes, zested and juiced

Process:

• Cook black beans (or used canned if needed).  To cook, simply preheat oven to 250 F and place the entire bag of beans in a large pot of water fitted with an ovenproof lid.  Rinse beans, then cover with water to 2 inches above beans.  Do not add salt!.  Cover and bring to a boil.  Boil for 15 minutes.

• Check water level and add more to cover beans by 2 inches.

• Place in oven and set a timer for 90 minutes.  Beans will be done anywhere between 60 and 90 minutes, so feel free to check on them.

• While beans are cooking, "grill" corn by placing it under a broiler until blackened slightly on all sides.

• Cut corn from stalk, toss with cooked black beans and add onion, cilantro, queso blanco, salt, pepper and lime zest and juice.  Serve and save leftovers for busy days!

SIDE 2 Smoky Roasted Tomatoes Stuffed with Spiced Rice

2 lbs tomatoes on the vine, sliced in half

6 garlic cloves, left whole

2 Tbsp olive oil

2 tsp salt and pepper, divided

1 cup rice

2 Tbsp each cumin, chili powder, paprika, garlic powder, divided

1 tsp liquid smoked *optional

1 tsp smoked sea salt

1/2 cup queso blanco

Process:

• Preheat oven to 375 F.

• On a foil-lined baking sheet, sprinkle tomatoes with cumin, chili powder, garlic powder and half the salt and pepper.  Add garlic cloves and drizzle everything with olive oil.  Sprinkle with liquid smoke and sea salt and place them in the oven.

• Roast for 20-30 minutes or until they are browned on top, ready to burst and softened only slightly.

• While tomatoes are roasting either use leftover yellow rice or make the rice in this recipe: cook rice with 2 cup water, adding cumin, chili powder, garlic powder and 1 tsp salt.  Spoon cooked rice in mounds on top of roasted tomatoes and sprinkle on the queso!

SIDE 3 Plantain Salad with Roasted Red Peppers & Cilantro Salsa Verde

2 plantains, ripe and sliced

2 tsp each cumin, chili powder

1 red bell pepper, roasted

1 poblano pepper (or cubanelle)

2 tsp each cumin, chili powder, garlic powder

3 green tomatillos, leaves removed and chopped

1 tsp each salt and pepper

1/2 bunch cilantro

1 can hatch or green chilies, chopped

½ tsp each salt and pepper

Process:

• Preheat oven to 400 F.

• On a foil-lined baking sheet, toss sliced plantains with red bell pepper, poblano and tomatillos.  Sprinkle with oil and spice mixture.

• Roast until softened and plantains are slightly caramelized, about 20 minutes.

• Remove from heat and serve with leftover chimichurri or the salsa verde: to make the salsa verde combine in a blender cilantro, hatch or green chilies and salt and pepper.

SOUP

Cuban Black Bean

2 cups dried black beans, cooked

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp each cumin, chili powder, paprika, garlic powder

2 tsp salt and pepper, to taste

1 quart vegetable stock

1 chipotle in adobo sauce

Sour cream or tofutti sour cream to garnish

Shredded cheese or daiya cheese to garnish

1 avocado, pitted, peeled and sliced

Process:

• Follow the process above for cooking black beans or use your leftovers.

• In a large soup pot, saute in oil onions, garlic, cumin, chili powder, paprika and garlic powder with salt and pepper for 5 minutes.

• Add vegetable stock, chipotle and bring to a boil.. Reduce to a simmer and add more water when necessary.

• Use a potato masher to mash up some of the beans in the pot to increase thickness of the soup, taste seasonings and adjust if needed.

• Serve hot and garnish with sour cream or tofutti, shredded cheese and sliced avocado.

---

Mega Meal Plan

Wegmans

June 14th – 20th

This list is based on Sale items for the week of June 14th – 20th , 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1 Honey Mustard Roasted Chicken Drumsticks with Mushrooms & Artichokes

1-2 pkg Family Pack chicken drumsticks, use as many as needed and freeze the rest

2 tsp each salt & pepper

1 cup honey

1 cup dijon mustard

1 Tbsp apple cider or white vinegar

1 tsp soy sauce

2 cloves garlic

1 yellow onion

1-2 pkg mushrooms

2 sprigs rosemary

1 tsp olive oil

1 can artichoke hearts

2 cups rice, quinoa or barley (whatever you have on hand)

This is a delicious and healthy one dish meal!  Simply toss chicken in honey mustard sauce and bake surrounded by mushrooms, rosemary and artichokes and bake away.

MAIN 2 Pork & Peppers over Spaetzle

1-2 lbs pork sausage in casings

1 each yellow bell pepper, red bell pepper, green bell pepper

2 yellow onions

1 tsp salt and pepper, or to taste

1 can/bottle beer, your choice

1 pkg spaetzle (gf substitution can be yukon gold potatoes or rice)

A great meal for rainy, cool summer nights: this one will fill up the whole family with leftovers to spare!  If you're going gluten-free, simply serve over a bed of boiled potatoes for a satisfying and hearty dish.

MAIN 3 Broiled Cod with Sweet Pepper Relish

1-2 pkg frozen cod fillets

2 Tbsp creole seasoning

1 Tbsp vegetable oil

1 jar pickle relish

1 red bell pepper

1 yellow bell pepper

1 small shallot

2 Tbsp apple cider vinegar

1 Tbsp honey, sugar or agave

1 tsp soy sauce

Cod is so tasty and inexpensive and really holds up well to being broiled.  It's white flesh and firm texture make it perfect for broiling and the simple, yet complex, pepper relish served on top gives it a nice depth of flavor.

MAIN 4 Garlicky Beans & Crispy Kale with Crostini

1 bag white beans

8 cloves garlic

1 yellow onion

1 can fire roasted tomatoes

2 cups chicken broth

2 tsp salt, divided

2 pinches red pepper flakes

2 bunch kale

2 Tbsp olive oil

1 Tbsp garlic powder

1 tsp smoked paprika (regular is fine)

1 bag crostini or 1 baguette to make your own

1 bunch basil

Perfect for the vegetarian or vegan in your life, this simple dish is packed with subtle garlic flavor.  The creaminess of the white beans and the crunchiness of the baked kale makes this dish a true winner.  Eat it as a light stew with the crostini.

MAIN 5 Tofu Fries with Sugar Snap Sauté

1-2 blocks extra firm tofu

2 Tbsp rice seasoning (found in the Asian section)

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

2 Tbsp oil

1 lb sugar snap peas

1 shallot

2 Tbsp rice vinegar

1 Tbsp mirin

2 tsp agave

2 tsp toasted sesame oil

1 tsp soy sauce

At Vie tofu is never boring!  Slice the tofu into fries and bake for a healthy meal that pairs nicely with the crunch of the lightly sauteed sugar snaps.  This is plant-based eating at its best!

SIDES

SIDE 1 Goat Cheese-Stuffed Brioche with Lemon Shallot Butter & Dill

1 shallot

2 lemons

2 sticks unsalted butter

2 tsp salt

1 bunch dill

1 loaf brioche

1 log goat cheese

We love stuffing bread and this side is great because you'll learn how to make compound butter (every chef's secret) in the process.

SIDE 2 Fruit Salad

2 pints blueberries

1 cantaloupe

1 honeydew

2 pkg organic strawberries

2 Tbsp fresh mint

Every now and then, a good fruit salad is the perfect accompaniment to a dinner.  We love that there are so many different kinds of fruit on sale, so take advantage of what's available and make enough to use for breakfast, lunch and snacks throughout the week.

SIDE 3 Spring Vegetable Mashup

1 bunch spring onions

2 cloves garlic

1 Tbsp olive oil or butter

1 bunch asparagus

2 cups sugar snaps peas

2 cups snow peas

1 bag carrots

1 bag frozen peas

1 cup white wine

1 cup chicken stock (or vegetable stock)

An easy and fantastic way to get your veggies, this vegetable mashup is flexible and super yummy.  Use any veggie you like!  This side also benefits from a light braising so that you'll be able to use up leftovers while still eating vegetables that have retained their amazing nutrients.

SOUP

Pesto White Bean

1 large pkg basil

1 cup pine nuts, toasted

1 cup grated parmesan *optional

2 cloves garlic

1 pinch red pepper flakes

1 tsp olive oil

1 pinch salt

1 lemon

1 yellow onion

4 cloves garlic

½ bag white beans

2 Yukon gold potatoes

1-2 quarts chicken or vegetable stock

2 tsp salt and pepper (or to taste)

Go vegan with this soup or add chicken stock and parm for added flavor–either way you'll love the simplicity of this soup!

BREAKFAST

Eggs, Sausage, Bacon

Oatmeal

Smoothies with Frozen Fruit and Spinach

Plain Greek Yogurt with Fresh Blueberries and Granola

LUNCH

Deli Meats & Cheeses

Wegmans Whole Grain Bread

Mustard

Mayo

Bagged Lettuce for Salads

SNACK

Tortilla Chips

Cheese & Crackers

String Cheese

Grapes, Bananas and other fresh fruit

________________________________________________________________

Pantry Staples

Salt

Pepper

Honey

Sugar

Agave

Dijon Mustard

Appy Cider or White Vinegar

Soy Sauce

Olive Oil

1 Bottle Beer

Creole Seasoning

Vegetable Oil

Garlic Powder

Smoked or Regular Paprika

Ground Ginger

Dried Mustard

Rice Vinegar

Mirin

Toasted Sesame Oil

Unsalted Butter

White Wine

Pine Nuts

Red Pepper Flakes

Shopping List by Department

Produce

1 bag whole peeled garlic

1 bag yellow onions

1-2 pkg mushrooms (white or cremini)

1 pkg rosemary

2 yellow bell peppers

2 red bell peppers

1 green bell pepper

3 shallots

2 bunches kale

1 large pkg basil

1 lb sugar snap peas

4 lemons

1 bunch dill

4 Yukon gold potatoes

2 pints blueberries

1 cantaloupe

1 honeydew

2 pkg organic strawberries

1 bunch fresh mint

1 bunch spring onions

1 bunch asparagus

2 cups sugar snap peas

2 cups snow peas

1 1-lb bag carrots

Meat/Protein

1-2 pkg Family Pack chicken drumsticks

1-2 lbs pork sausages in casings

1-2 blocks extra firm tofu

Dairy/Eggs

1 log goat cheese

1 cup grated parmesan *optional

Grains/Dried Fruit/Nuts/Beans

1 pkg rice

1 pkg spaetzle

1 bag white beans, your choice

1 bag crostini or 1 baguette (made into crostini at home)

1 loaf brioche

Canned Goods & Non-Perishables

1 can artichoke hearts, quarters or bottoms

1 jar pickle relish

1 small can fire-roasted tomatoes

1 quart chicken or vegetable stock

1 pkg rice seasoning (found in the Asian section)

Frozen Items

1-2 pkg frozen cod

1 bag frozen peas

________________________________________________________________

Recipes

MAINS

MAIN 1 Honey Mustard Roasted Chicken Drumsticks with Mushrooms & Artichokes

1-2 pkg Family Pack chicken drumsticks S

2 tsp each salt & pepper, divided

1 cup honey

1 cup dijon mustard

1 Tbsp apple cider or white vinegar

1 tsp soy sauce

2 cloves garlic, minced

1 yellow onion, cut into slivers

1-2 pkg mushrooms, quartered

2 sprigs rosemary, leaves removed and chopped

1 tsp olive oil

1 can artichoke hearts, quarters or bottoms

2 cups rice, quinoa or barley (whatever you have on hand)

Process:

• Preheat oven to 375 F.

• In a large, deep baking dish, sprinkle chicken into a lightly oiled bottom and lightly sprinkle with salt and pepper.

• Mix together in a small bowl the honey, mustard, vinegar and soy sauce.

• Pour mixture over chicken and bake for 20 minutes.

• Remove from heat, add garlic, onion, mushrooms, rosemary and artichokes and return to the oven until chicken is done, about 20-30 more minutes.

• While chicken is cooking make rice and serve altogether.

MAIN 2 Pork & Peppers over Spaetzle

1-2 lbs pork sausage in casings

1 each yellow bell pepper, red bell pepper, green bell pepper, sliced

2 yellow onions, sliced

1 tsp salt and pepper, or to taste

1 can/bottle beer, your choice

1 pkg spaetzle (gf substitution can be yukon gold potatoes or rice)

Process:

• In a large skillet, saute sausages in a small drizzle of oil.  Brown on all sides and remove to a plate.

• Add bell peppers, onions and salt and pepper.  Saute for 5 minutes.

• Add sausages back to the pan and pour beer over top everything.

• Cover and cook for 20 minutes.

• While sausage is braising, make spaetzle according to package instructions or boil potatoes in salted water.

• Serve sausage and peppers over spaetzle or potatoes with a side of good grainy mustard.

MAIN 3 Broiled Cod with Sweet Pepper Relish

1-2 pkg frozen cod, thawed

2 Tbsp creole seasoning

1 Tbsp vegetable oil, divided

1 cup pickle relish

1 red bell pepper, roughly chopped or diced

1 yellow bell pepper, roughly chopped or diced

1 small shallot, roughly chopped or minced

2 Tbsp apple cider vinegar

1 Tbsp honey, sugar or agave

1 tsp soy sauce

Process:

• Preheat oven to low broil.

• Coat fish evenly in Creole seasoning and drizzle half of oil in bottom of a baking dish.  Layer fish evenly then drizzle remaining oil on top.

• Broil for 20 minutes, or until fish is flaky and cooking through.

• While fish is broiling, combine pickle relish with bell peppers, shallot, vinegar, honey and soy sauce and pulse in a blender until chunky.

• Serve fish with relish on top.

MAIN 4 Garlicky Beans & Crispy Kale with Crostini

1 bag white beans, cooked and divided (half used for soup)

8 cloves garlic, sliced

1 yellow onion, diced

1 tsp olive oil

1 can fire roasted tomatoes

2 cups chicken broth

2 tsp salt, divided

2 pinches red pepper flakes, divided

2 bunch kale, ribs removed and roughly chopped

2 Tbsp olive oil

1 Tbsp garlic powder

1 tsp smoked paprika (regular is fine)

1 bag crostini or 1 baguette to make your own

1 bunch basil, leaves torn

Process:

• Cook beans using this method.  Reserve half of beans for soup.

• In a large high-sided skillet or stock pot, saute garlic and onions in olive oil for 5 minutes.

• Add fire-roasted tomatoes, chicken broth and half of salt.  Add cooked white beans and simmer for 20 minutes.

• Heat oven to low broil and in a foil-lined baking sheet, toss together the rest of the salt with red pepper flakes, kale, olive oil, garlic powder and paprika.

• Broil for 10-15 minutes until kale is crispy and slightly browned around the edges.

• To serve: plate beans and liquid in a bowl and top with crispy kale, basil leaves and crostini on the side.

MAIN 5 Tofu Fries with Sugar Snap Sauté

1-2 blocks extra firm tofu, sliced into "fries"

2 Tbsp rice seasoning (found in the Asian section)

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

2 Tbsp oil

1 lb sugar snap peas, sliced in half

1 shallot, sliced thinly

2 Tbsp rice vinegar

1 Tbsp mirin

2 tsp agave

2 tsp toasted sesame oil

1 tsp soy sauce

Process:

• Preheat oven to 375 F and slice tofu by make ⅛" slices crosswise.  Flip tofu on its side and repeat until you have "fries".

• On a foil-lined baking sheet, toss tofu, rice seasoning, ginger, garlic powder, mustard powder with oil.  Bake for 20-25 minutes or until crispy.  Resist the urge to move the tofu around too much.  If it sticks to the foil, wait 10 minutes then remove easily by peeling tofu back from foil as you lift it off of the pan.

• While tofu is baking, saute sugar snaps in a large skillet with shallot, rice vinegar, mirin, agave, toasted sesame oil and soy sauce over high heat for five minutes, or until bright green and still crisp.

SIDES

SIDE 1 Goat Cheese-Stuffed Brioche with Lemon Shallot Butter & Dill

1 shallot, minced

2 lemons, zested and juiced

2 sticks unsalted butter @ room temperature

2 tsp salt

1 bunch dill, rinsed and chopped finely

1 loaf brioche, sliced along the slits of the braids 2/3rd through S

1 log goat cheese, frozen for 30 minutes then sliced into thin rounds

Process:

• Preheat oven to 350 F.

• While oven is preheating, combine shallot with lemon zest and juice, butter, salt and dill.

• Push goat cheese rounds into the slits of the brioche that you made and bake for 10 minutes.

• Remove from heat, top with slices of shallot butter and return to the oven to further melt cheese and butter.

• Serve with sliced of shallot butter if desired.

SIDE 2 Fruit Salad

2 pints blueberries, rinsed

1 cantaloupe, peeled and cubed

1 honeydew, peeled and cubed

2 pkg organic strawberries S, hulled and sliced in half

¼ cup sugar if desired

2 Tbsp fresh mint, chopped

Process:

• In a large serving or salad bowl, gently toss fruit with sugar.  Allow to sit for 10 minutes.

• Stir again then top with chopped mint and serve.

SIDE 3 Spring Vegetable Mashup

1 bunch spring onions, sliced

2 cloves garlic, sliced

1 Tbsp olive oil or butter

1 bunch asparagus

2 cups sugar snaps peas

2 cups snow peas

1 bag carrots, peeled and left whole

1 bag frozen peas

1 cup white wine

1 cup chicken stock (or vegetable stock)

Process:

• Saute spring onions with garlic and olive oil or butter in a large skillet with high sides for five minutes.

• Add asparagus, peas, carrots, white wine and stock.  Cover and simmer for 5 minutes or until vegetables are bright green.

• Serve immediately.

SOUP

Pesto White Bean

1 large pkg basil

1 cup pine nuts, toasted

1 cup grated parmesan *optional

2 cloves garlic, left whole

1 pinch red pepper flakes

2 tsp olive oil

1 pinch salt

1 lemon, zested and juiced

1 yellow onion, chopped

4 cloves garlic, chopped

½ bag white beans, cooked (2 cups reserved)

2 Yukon gold potatoes, peeled and cubed

1-2 quarts chicken or vegetable stock

2 tsp salt and pepper (or to taste)

Process:

• Make pesto first by combining basil, pine nuts, parmesan*, garlic, red pepper flakes, half of olive oil, pinch of salt and lemon zest and juice in a food processor or blender.  Set aside.

• Saute onion and garlic in the rest of the olive oil for 5 minutes.  Add beans (minus 2 cups), potatoes and chicken or vegetable stock.  Cook for 20 minutes.

• Puree soup in a blender, add the rest of the beans and add salt.  Taste and adjust seasonings.  Cook until heated through and top with pesto to serve.

---

Mega Meal Plan

Wegmans

June 7th – 13th

This list is based on Sale items for the week of June 7th – 13th , 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Hearty Beef Stew Over Quinoa

1 pkg Beef Stew Meat

1 Onion

3 Carrots

4 stalks Celery

4 cloves, garlic

1 can Diced Tomatoes

1 quart Beef Stock

2 cups dry Red Wine

1 Rutabaga

2 Parsnips

½ bag Frozen Peas

2 cups Tri-Color Quinoa

1 bunch Parsley

Nothing more satisfying that rich stew and nutty delicate quinoa!  If you've got a busy night this week, use your crock pot for this one and make the quinoa ahead.

Main 2: Chicken Saltimbocca, Zoodles & Tomatoes

1 pkg Chicken Cutlets (or purchase the Family Pack and freeze what you don't use)

1 pkg Prosciutto

2-4 sprigs, Sage

1 cup, Chicken Stock

1 Lemon

1 pkg Zucchini Noodles

1 pint Grape Tomatoes

2-4 cloves, Garlic

2-4 sprigs, Basil

Beautifully named food doesn't need to equal intimidating preparation! In fact, this saltimbocca is simple and delicious!

Main 3: Trout Amandine, Mushrooms & Green Beans

4-6 Trout Fillets (or any other white fish on sale)

1 Lemon

½  cup, Sliced Almonds, toasted

1 Shallot

½ lb Maitake, white or cremini mushrooms

1 lb Green Beans, trimmed

Trout is such a delicate protein. Handled with care and balanced flavor, you are all sure to love this meal!  Also, the toasted almonds are what make this dish special, so don't forget this important step.

Main 4: Citrus & Herb Roasted Chicken Thighs and Creamy Chevre Polenta

1 pkg Chicken Thighs, skinless & boneless

2 Oranges

2-4 sprigs, Sage

2 sprigs, Rosemary

2-4 sprigs, Parsley

2 cups Polenta

2 cups, Chicken Stock

2 cups, Light Cream

4 oz, Chevre

Citrus and herbs are the perfect bright complement to the rich dark meat of chicken thighs and creamy polenta.

Main 5: Center Cut Pork Chops with Sausage, Kale & Bean Ragout

1 pkg Pork Chops, Center Cut & Boneless

1 pkg (½ lb) Mild Italian Sausage

1 head, Garlic

1 Shallot

4-6 sprigs, Sage

1-2 bunches Kale

2 cups Chicken Stock

1 can Cannellini (white kidney) Beans

There is so much rich flavor in this ragout, a perfect pairing with any lean protein.  Add leftover chicken in place of the pork or better yet, get fancy with some great Wegmans duck confit in the smoked meats section)!

Side 1: Sugar Snap Peas & Citrus Salad

1 lb Sugar Snap Peas

2 Oranges

2 cups Pea Shoots (if available)  *You can substitute tender baby lettuce, like bibb

So light and bright, this will taste like sunshine on a warm summer evening. Match it up with rich dishes that need a shot of tangy sweet flavor.

Side 2: Roasted Vegetables & Millet

1 Zucchini

1 Yellow Squash

1 bunch Scallions

1 cup Millet

2 cups, Chicken Stock

Millet is so full of nutrients like iron and B vitamins, and so light and nutty tasting. It works beautifully with roasted squash and scallions and is also happily gluten-free!

Side 3: Turmeric Roasted Cauliflower, Shallot Caper Dressing

1 head Cauliflower

2 Shallots

1 jar Nonpareil Capers

Rich in flavor and nutrients, not so heavy on the fat and calories.  This is a great summer vegan-friendly side that makes great cold leftovers.

Soup: BLT Soup

1 pkg Bacon

2 Onions

3 stalks Celery

2 Qt, Chicken Stock

2 Idaho Potatoes

1 pkg Peppery Greens (like arugula)

1 can Diced Tomatoes

You're going to love this twist on the magical flavor profile of the bacon lettuce tomato sandwich!

Breakfast:

Oat Muffins

Yogurt Berry Smoothies

Frittatas

Lunch:

Grilled Cheese & BLT Soup

Leftover Veggie Wraps

Grain Bowls with Poached Eggs

Snacks:

Whole Fruits

Cheese

Single Serve Yogurt

______________________________________________________

Pantry Staples

Kosher or Sea Salt

Cooking Oil

Extra Virgin Olive Oil

Butter

Flour

Bay Leaf

Crushed Red Pepper Flakes

Turmeric

Parmesan or Pecorino

Champagne Vinegar

Dijon Mustard

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 1	Maitake Mushrooms		$6.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Carrots		$1.29 16 oz.
Qty. 1	Green Squash (Zucchini)		$0.82 – 1 Package (approx. 0.55 lb.)
Qty. 1	Strawberries		$3.99 16 oz.
Qty. 2	Russet Potatoes		$1.48 – 1 Package (approx. 0.75 lb.)
Qty. 6	Shallots		$2.70 – 1 Package (approx. 0.15 lb.)
Qty. 4	Cooking Onions		$1.20 – 1 Package (approx. 0.3 lb.)
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Rutabagas (Yellow Turnip)		$2.58 – 1 Package (approx. 2 lb.)
Qty. 1	Fresh Rosemary		$1.99 1 ea.
Qty. 1-2	Parsnips		$0.60 – 1 Package (approx. 0.3 lb.)
Qty. 1	Blackberries, FAMILY PACK		$4.99 12 oz.
Qty. 1	Wegmans Grape Tomatoes		$2.99 1 pt.
Qty. 1	Wegmans Cleaned and Cut Trimmed Green Beans		$2.99 12 oz.
Qty. 1	Wegmans Garlic, Cleaned and Cut, Peeled		$3.99 6 oz.
Qty. 1	Organic Fresh Basil		$2.69 0.75 oz.
Qty. 2	Wegmans Cleaned and Cut Peeled Cipolline Onions		$7.98 6 oz.
Qty. 1	Wegmans Triple Washed Baby Kale Greens, FAMILY PACK		$4.69 11 oz.
Qty. 1	Sage		$1.99 1 ea.
Qty. 1	Yellow Squash (Goldbar)		$0.82 – 1 Package (approx. 0.55 lb.)
Qty. 1	Snow Pea Leaves		$2.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Cauliflower		$2.00 1 ea.
Qty. 1	Heritage Reserve Navel Oranges		$4.99 3 lb.
Qty. 1	Wegmans Zucchini Noodles		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Cleaned and Cut Sugar Snap Peas		$4.99 10 oz.
Qty. 1	Wegmans Celery, Organic		$2.99 1 ea.
Qty. 1	Blueberries, FAMILY PACK		$6.99 18 oz.

Meat/Protein

Qty. 2	Fresh Rainbow Trout Fillet		$23.98 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans All Natural Prosciutto		$14.99 16 oz.
Qty. 1-2	Wegmans Center Cut Bacon		$9.38 16 oz.
Qty. 1	Wegmans Boneless Skinless Chicken Thigh Cutlets, FAMILY PACK		$9.35 – 1 Package (approx. 4.7 lb.)
Qty. 1	Wegmans Boneless Beef for Stew, FAMILY PACK		$21.21 – 1 Package (approx. 4.25 lb.)
Qty. 1	Wegmans Boneless Center Cut Pork Chops, FAMILY PACK		1 lb.
Qty. 1	Wegmans Mild Italian Sausage Patties		$6.86 – 1 Package (approx. 1.6 lb.)
Qty. 1	Wegmans Thin Sliced Chicken Cutlets		$8.24 – 1 Package (approx. 1.5 lb.)

Dairy/Eggs

Qty. 2	Upstate Farms Light Cream, Ultra-Pasteurized		$2.78 8 fl. oz.
Qty. 1	Wegmans Whole Wheat Tortillas *Breakfast, Lunch		$2.79 16 oz.
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini *Snack		$3.19 4.2 oz.
Qty. 1	Wegmans Greek Yogurt, Vanilla Flavored, FAMILY PACK *Breakfast, Snack		$3.19 32 oz.
Qty. 1	Vermont Creamery Cheese, Fresh Goat, Classic Chevre		$3.99 4 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Organic Multigrain Baguette		$3.50 15 oz.
Qty. 1	Millet, Hulled, Organic		$2.49 1 lb.
Qty. 1	Alter Eco Quinoa, Heirloom, Organic, Rainbow		$6.99 12 oz.
Qty. 1	Old Wessex Ltd. Oatmeal, Organic, Irish-Style *Breakfast		$2.99 18.5 oz.

Canned Goods & Non-Perishables

Qty. 4	Wegmans Chicken Culinary Stock		$7.96* 32 fl. oz.
Qty. 3	Wegmans Beef Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Wegmans Nonpareil Capers		$1.79 3 fl. oz.
Qty. 1	Wegmans Cannellini Beans		$0.65 15.5 oz.
Qty. 2	Cento Tomatoes, Petite Diced		$1.79 28 oz.
Qty. 1	Bob's Red Mill Corn Grits, Polenta		$3.49 24 oz.
Qty. 1	Diamond of California Almonds, Sliced		$4.69 6 oz.
Qty. 1	Black Box Wines Black Box Cabernet Sauvignon		$4.99 500 ml.

Frozen Items

Qty. 1

Wegmans Sweet Peas

$0.99 16 oz.

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

1. Hearty Beef Stew Over Quinoa

• 3-4 lb Beef Stew Meat
• as needed Cooking Oil
• 1 cup All Purpose Flour (gluten free flour or cornstarch may also be used)
• 1 each Onion, small diced
• 1 each Carrot, small diced
• 4 each Celery Stalk, small diced
• 4 each Garlic Cloves, minced
• 2 cups Red Wine
• 3 qt Beef Stock
• 1 each Bay Leaf
• 8 oz Cippollini Onions, peeled
• 2 each Medium Carrots, peeled and medium diced
• 1 each Small Rutabaga, peeled and medium diced
• 2 each Parsnips, peeled and medium diced
• 1 can Diced Tomatoes
• 1 cup Frozen Peas
• 2 cups Quinoa
• ½ bunch Parsley, cleaned and chopped
• as needed Salt & Pepper

Process

• Preheat oven to 300 F and temper the beef on the counter for about an hour so that searing is made easier

• In a dutch oven or large pot, heat enough oil to sear your stew beef. This will likely be done in batches so that the pan isn't crowded, depending on the size of your pot

• Pat the stew meat dry with a paper towel, season well with salt & pepper, and toss with flour just before searing. Dust off any excess flour and carefully drop a single layer of beef in the pot when the oil just begins to smoke. Resist the urge to turn the beef too soon or too often, this allows strong browning to occur. As each batch is browned on all sides, remove from the pot and reserve

• When all beef is browned, remove from the pot and reserve until later. Add a little more cooking oil and brown the small diced onions, carrots, celery and garlic. When these are tender, browned and aromatic, deglaze the pot with red wine. Reduce the wine until it coats all vegetables

• Return beef to the pot and pour over enough beef stock to cover the meat. This may take more or less than 3 quarts, use your best judgement. Add the bay leaf and bring to a simmer. When the pot simmers, cover tightly and place into the oven until tender, this step will take 2-3 hours. You can manipulate the timing here if you need to, lower the oven temp if you need to run errands and think you need more than 3 hours. You may increase the temp to 350 F, but you may compromise the quality of your meal if you attempt to cook the meat too fast

• While the stew is braising, you can start the quinoa. Rinse the grains under cool running water for just a moment. Place into a medium sauce pot with 2 cups of water and a pinch of salt. Bring to a low simmer and cook covered for 40-45 minutes, check and add more water if necessary. When quinoa is tender fold chopped parsley into the pot carefully with a fork. Adjust seasoning to taste

• When the stew meat is tender, return to the stove top and maintain a slow simmer. Stir in the cippollini onions, extra diced carrots, rutabaga, and parsnips and cook until tender, or about 20 minutes

• When the vegetable garnish is tender, add diced tomatoes and frozen peas just before serving. Adjust seasoning to taste and serve hot with quinoa

Suggested Side: Sugar Snap Peas & Citrus or Turmeric Roasted Cauliflower

2. Chicken Saltimbocca, Zoodles & Tomatoes

• 3-4 lb Chicken Breast Cutlets
• 8 oz Prosciutto, thinly sliced
• 4 Sprigs Sage, leaves only
• as needed Cooking Oil
• 1 cup All Purpose Flour (or gluten free flour)
• as needed   Extra Virgin Olive Oil
• 2-4 each Garlic Cloves, minced
• 1 pkg Zucchini Noodles
• 1 cup Chicken Stock
• 1 pt Grape Tomatoes
• 2-4 sprigs Basil, chiffonade or chop the leaves only
• 1 each Lemon, juice only
• as needed Salt & Pepper

Process

• Preheat oven to 350 F

• Lightly pound chicken cutlets, just to even out any thicker spots. Lay a single slice of prosciutto and a couple of sage leaves over the cutlet and roll them up so the prosciutto and sage will be on the inside. Secure each one with a skewer or toothpick

• Heat a large saute pan with enough oil to coat the bottom. Season then dredge (lightly coat) each cutlet with flour. Be sure to dust away any excess flour before carefully setting each cutlet roll into the pan to brown. Adjust the heat as necessary so that the flour browns without burning and when all sides are browned, place the cutlets into a glass baking dish to finish cooking in the oven. Bake, uncovered for 15-20 minutes or until the center of each cutlet roll-up reaches 160 F

• If you have maintained a good heat under your saute pan, you may use the same pan with all its delicious drippings and fond to cook your vegetable accompaniment. If the flour got a little too dark, just start the veggies in a new saute pan. Heat a small amount of extra virgin olive oil and begin to sweat the garlic. It should become tender and pleasantly aromatic. A little color is ok, but be careful not to brown the garlic too much as it will taste bitter

• Add the zoodles to the pan and toss with the garlic, add a small amount of chicken stock to help steam the noodles, next add the grape tomato halves and toss lightly. Season with salt and pepper to taste, toss in the basil chiffonade and a little more chicken stock if you feel it is needed, or olive oil

• When the chicken is finished, squeeze lemon juice over each cutlet before serving over your delicious zucchini noodles & tomatoes

Suggested Side: Roasted Vegetables & Millet

3. Trout Amandine, Mushrooms & Green Beans

• 4- 6 each Trout Fillets
• as needed Cooking Oil
• as needed Salt & Pepper
• 1-2 cups All Purpose Flour (or gluten free flour)
• 1 each Lemon, juice only
• ½ cup Sliced Almonds, toasted
• 1 each Shallot
• 8 oz Maitake Mushrooms, trimmed
• 1 pkg Green Beans
• 2 Tbsp Butter

Process

• Prepare the trout by splitting the fillets and portioning appropriately for your family. Check for pin bones, though these should already be removed. Pat excess moisture away with a paper towel

• In a large flat skillet or saute pan, warm a small amount of oil to sear the trout. Season the flesh of the trout with salt & pepper. Dredge each fillet in flour, dusting excess flour away, and carefully place fillets into the oil, flesh side down. Control the heat under the pan so that you get a golden brown color without burning the fish or the flour. Turn once to sear the other side. By the time you achieve golden color on both sides of the trout, the middle should be cooked perfectly. Squeeze half a lemon over the fillets and garnish with toasted almonds

• In a medium-large saute pan, heat a small amount of cooking oil and sweat (cook) the shallot for 5 minutes. When the shallot is tender and translucent, add the trimmed mushrooms to the pan and saute until they begin to soften

• Add trimmed green beans to the pan with mushrooms and saute until tender. Deglaze with a squeeze of lemon and a spoonful of butter. Season to taste and serve with trout amandine

Suggested Side: Roasted Vegetables & Millet or Turmeric Roasted Cauliflower

4. Citrus & Herb Roasted Chicken Thighs and Creamy Chevre Polenta

• 3-4 lb Skinless, Boneless Chicken Thighs
• 2 each Navel Oranges, zest and segments
• 2-4 sprigs Sage, whole
• 2-4 sprigs Rosemary, divided
• 2-4 sprigs Parsley, chop leaves and use stems also
• 2 cups Chicken Stock
• 2 cups Light Cream
• 1 cup Polenta
• 4 oz Chevre
• as needed Salt & Pepper

Process

• Preheat oven to 375 F

• Season each chicken thigh with salt & pepper on both sides, then roll slightly so that each one has a uniform size and shape, place them into a glass baking pan. Using a vegetable peeler, peel wide sections of orange skin and scatter over the chicken. Tear sage leaves and 2 sprigs of rosemary leaves over the chicken. Also scatter the stems from the parsley over the chicken. Cover with aluminum foil and bake in the oven for 30 minutes

• Meanwhile, bring the chicken stock and cream to a simmer in a medium sauce pot. Whisk in the polenta and let it simmer gently until it is tender and has absorbed all of the liquid. Stir in the goat cheese, chopped parsley and remaining rosemary (chopped). Season with salt & pepper to taste. Consistency can be adjusted with milk, water, or stock to your preference

• After 30 minutes, turn the heat up to 425 in the oven and  uncover chicken thighs to finish cooking, approximately 15 minutes or until the internal temperature reaches 160 F

Suggested Side: Sugar Snap Peas & Citrus Salad

5. Center Cut Pork Chops with Sausage, Kale & Bean Ragout

• 2-3 lb Center Cut Pork Chops
• as needed Cooking Oil
• as needed Salt & Pepper
• ½-1 lb Mild Italian Sausage
• 1 head Garlic, sliced or minced
• 1 each Shallot, julienne
• 1 tsp Crushed Red Pepper Flakes
• 4-6 sprigs Sage, chopped
• 1 bunch Kale, rough chopped
• 2 cups Chicken Stock
• 1 can Cannellini Beans
• 2 Tbsp Butter

Process

• Prepare the pork chops simply. You may wish to roast, sear or grill them. Be sure to preheat your prefered medium and season the chops well. Salt and pepper is enough for this meal as the ragout has a lot of flavor. You won't want for more elaborate spice blends to compete

• Use a dutch oven or larger sauce or stock pot, heat a small amount of oil to brown the sausage. Place the sausage into the hot oil and break it up with a whisk. When the sausage starts browning, add the garlic, shallot, crushed red pepper and sage, cook until aromatic

• Stir in the kale and let it wilt in the steam, mix well with the sausage and add enough chicken stock to cover and continue to cook

• When the kale is wilted and tender, stir in the cannellini beans with all of their liquid. Stir in butter and adjust seasoning to taste

Suggested Side: Sugar Snap Peas & Citrus or Roasted Vegetables & Millet

Sides

• Sugar Snap Peas & Citrus Salad

• 1 lb Sugar Snap Peas, trimmed
• 2-3 each Navel Oranges
• ½ tsp Ginger, grated on a microplane
• 8 oz Pea Shoots (or tender bibb lettuce)
• as needed Salt & Pepper
• as needed Extra Virgin Olive Oil

Process

• Bring 2 quarts (at least) of salted water to a boil. Drop the peas into the boiling water for 1-2 minutes, drain and shock them in ice water. Drain them from the ice water after they cool and place them into a bowl to mix with the other ingredients

• Peel oranges by cutting the top and bottom so the orange sits firmly on your cutting board without rolling. Carefully cut away the skin without taking too much of the edible flesh with each cut. Cut segments by separating each section of orange at the membrane. What you will have left is a section of orange with no pith or white membrane at all. Toss them into the bowl with the peas

• Mix grated ginger and pea greens with the peas and orange segments, season to taste with salt and pepper and dress with a drizzle of extra virgin olive oil

2. Roasted Vegetables & Millet

• 1 cup Millet
• 2 cups Chicken Stock
• 1 each Zucchini
• 1 each Yellow Squash
• 1 bunch Scallions
• as needed Extra Virgin Olive Oil
• as needed Salt & Pepper

Process

• Preheat oven to 375

• Prepare vegetables for roasting. You may cut the squash into any small bite-sized pieces you wish. Slice the white parts of the scallion for roasting, slice and save the green part for later. Toss the squashes and scallion whites with a little oil, salt & pepper and spread in an even layer over a sheet pan. Place into the heated oven and roast until tender and browning

• In a medium sized sauce pot, toast the millet dry over medium heat until it becomes lightly browned and aromatic. Then pour in the chicken stock and bring to a low simmer for 15-20 minutes. Resist the urge to stir too often. Millet is a delicate grain that can easily break up causing the texture to become more dense than light. After the initial 15-20 minutes, let it stand covered for 5-10 minutes to absorb all of the stock

• When the millet has absorbed all the stock, carefully toss in the roasted veggies, scallion greens, salt & pepper to taste and a drizzle of olive oil if you like

3. Turmeric Roasted Cauliflower, Shallot Caper Dressing

• 1 head Cauliflower
• 1 Tbsp Turmeric
• 1 each Shallot, minced
• 2 Tbsp Nonpareil Capers
• 1 Tbsp Dijon Mustard
• 2 Tbsp Champagne Vinegar
• ¼ cup Extra Virgin Olive Oil
• as needed Salt & Pepper

Process

• Preheat oven to 425 F

• Core the cauliflower and cut florets that are bite-sized, but not too small. Toss florets with a little olive oil, turmeric, salt & pepper. Spread evenly over a sheet pan and roast in the preheated oven for 15-20 minutes or until cauliflower is tender and browning. You may want to toss them halfway through cooking

• Mix shallot, capers, mustard, and vinegar. Drizzle olive oil into the bowl while whisking to form a light dressing. Season to taste with salt & pepper

• When the cauliflower is finished cooking, place into a serving dish and toss in the dressing. Serve warm or chilled

Soup

BLT Soup

• 1 pkg Bacon, diced
• 2 each Onion, medium diced
• 4 each Celery Stalks, medium diced
• 3 Tbsp All Purpose Flour (or gluten free flour)
• 2 Qt Chicken Stock
• 1 each Bay Leaf
• 2-4 sprigs Thyme, leaves only, chopped
• 2 each Idaho Potatoes, medium diced
• 1 pkg Peppery Greens, chop only if the greens aren't "baby" greens
• 1 carton Diced Tomatoes
• 1 each Baguette
• as needed Extra Virgin Olive Oil
• as needed Salt & Pepper

Process

• Preheat oven to 325 F, Slice baguette on a bias, lay out in a single layer over a sheet pan, drizzle with olive oil, salt & pepper and toast in the oven until golden and crisp. Reserve as garnish for your soup

• In a 4-6 quart soup pot, heat enough oil to coat the surface of the pot. Toss in the bacon and render it until slightly crisp and brown, but not too dark

• Stir in the onions and celery, sweat until tender and translucent. Stir in the flour until it starts to thicken and brown lightly on the bottom of the pan. Keep stirring until it is all incorporated

• Add chicken stock, bay leaf and chopped thyme. Bring to a simmer for 15-20 minutes before adding potatoes

• Stir in diced potatoes and continue to simmer for 15-20 minutes or until they are tender

• Stir in peppery greens to wilt and diced tomatoes

• Adjust seasoning to taste and serve with baguette croutons

_____________________________________________________________________

Leftover Suggestions/Double Batch + Freezing Instructions

• Sausage, Kale & Bean Ragout is such an amazingly filling side, Make a double batch and enjoy it throughout the week or freeze pints or Quarts of it for later use.
• BLT Soup is another one that freezes very well. Make a big batch and freeze it or give away quarts to friends and co-workers.

Breakfast Suggestions

• Oat Muffins
• Yogurt Berry Smoothies
• Frittatas

Lunch Suggestions

• Grilled Cheese & BLT Soup
• Leftover Veggie Wraps
• Grain Bowls with Poached Eggs
• Salads with Grains and Leftover Proteins
• Leftover Sausage & Kale Ragout with Hearty Whole Grain Bread

---

Mega Meal Plan

Wegmans

May 31st – June 6th

This list is based on Sale items for the week of May 31st – June 6th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Spaghetti Vongole, Roasted Tomato & Cippolini Onions

1 lb Spaghetti

1 Shallot

1 lb Chopped Clams (can used canned)

White Wine

4 sprigs Thyme

8-12 sprigs Parsley

1 Lemon

1 pt Grape Tomatoes

1 pkg Cippolini Onions

Classic Spaghetti & White Clam Sauce. It really is much more simple than lead to believe! Quality ingredients don't need more than a skilled touch to shine.

Main 2: Grilled Chicken Breast & Asparagus with Citrus Almond Dressing

2 lb Chicken Breast

1-2 bunches asparagus

2 Oranges

1 cup Sliced Almonds

8-12 sprigs Parsley

Simple and fresh is the drum beat that drives us, isn't it? Peek ahead into spring flavor profiles with this dish that is so brightly flavored, yet such a quick meal to prepare! This dressing is so easy to prepare and makes a beautiful marinade, too. Make extra and freeze in ice cube trays for later use.

Main 3: Olive Crusted Strip Steaks with Rosemary Potatoes

4 Strip Steaks (or any other good looking steak that's on sale!)

1 cup Kalamata Olives

1 cup Bread Crumbs

½ cup Grated Pecorino

Mini Tri-color Potatoes

½ bunch Rosemary

Rich juicy steaks need flavors that stand up to them like olives and rosemary!

Main 4: Chicken Apple Chou Croute

1 pkg Chicken Apple Sausage

Sauerkraut

Mini Golden Potatoes

4-6 sprigs of Thyme

Leaner chicken apple sausages give great flavor to butter braised sauerkraut in this sweet little dish. This is one that you can prepare a day or more in advance, too!

Main 5: Turkey Meatballs and Mushroom Gravy over Zucchini Noodles

1 pkg Ground Turkey

1 Onion

½ cup Bread Crumbs

1 Egg

Tomato Paste

6-8 sprigs Thyme

1 pt Crimini Mushrooms

Low Fat Sour Cream

Zucchini Noodles

6-8 sprigs Parsley

Rich flavor, lean sensibilities here. You won't be disappointed in this great combination! Feel free to make extra and freeze them for days that don't leave time for dinner preparation. These can reheat straight from the freezer in the microwave or stovetop.

Side 1: Minted Peas & Carrots

8 oz Sugar Snap Peas

2 cups Matchstick Carrots

½ bunch Mint

1 Lemon

½ cup Crumbled Feta

Minted peas take on a new fun dynamic in this side that can be served warm or chilled.

Side 2: Creamy Orzo, Arugula & Balsamic Onions

1 pkg Orzo

1 pkg Boursin Cheese

1 pkg Lemony Arugula

1 Sweet Onion

1 pt Grape Tomatoes

The easiest and most delicious side dish! You can enjoy this warm or chilled, or make a double batch and enjoy it both ways all week!

Side 3: Bulgur & Asparagus Salad

Bulgur Wheat

Asparagus

¼ bunch Parsley

4-5 sprigs Mint

2-3 Lemons

1 cup shaved Pecorino

Packed with fresh flavor and vitamins, and easy to assemble and enjoy all week!

Soup: Minestrone Tortellini

1 Onion

4 cloves Garlic

2-4 stalks Celery

1-2 Carrots

1 pkg French Beans

2 can Diced Tomatoes

2 qt Chicken Stock

1 can Cannellini Beans

1 pkg Cheese Tortellini

1 pkg Mini Heirloom Tomatoes

1 bunch Basil

½ cup Shaved Pecorino

Like a classic suit that never goes out of style, this tailored version of the familiar will be one to make again and again! Make a larger batch and pack it into lunches for the week.

Breakfast:

Veggie Frittata

Goat Cheese Omelette with Herbs

Steak & Eggs

Oats & Yogurt

Lunch:

Grilled Cheese & Minestrone

Turkey Meatball Sandwiches

Salad with Leftover Chicken Breast

Bulgur Salad with Poached Eggs

Snacks:

Yogurt & Berries

Single Serve Cheeses

Whole Fruits

______________________________________________________

Pantry Staples

Cooking Oil

Extra Virgin Olive Oil

Butter

Salt, Kosher or Sea

Black Pepper

Crushed Red Pepper Flake

Bay Leaves

Dry Oregano

Balsamic Vinegar

Cheesecloth

Butcher's Twine

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Crimini (Italian Brown) Mushrooms
Qty. 4	Fresh Spanish Onions (Sweet)
Qty. 1	Wegmans Grape Tomatoes, FAMILY PACK
Qty. 1	Thyme, Bunch
Qty. 1	Wegmans Fresh Celery Hearts
Qty. 2	Shallots
Qty. 1	Wegmans Cleaned and Cut French Green Beans
Qty. 1	Strawberries, FAMILY PACK
Qty. 5	Lemons
Qty. 1	Wegmans Baby Gold Potatoes
Qty. 1	Italian Parsley
Qty. 1	Fresh Rosemary
Qty. 1	Wegmans Garlic, Cleaned and Cut, Peeled
Qty. 1	Fresh Mint
Qty. 1	Wegmans Cleaned and Cut Triple Washed Sugar Snap Peas
Qty. 1	Organic Fresh Basil
Qty. 1	Organic Carrots
Qty. 2	Wegmans Cleaned and Cut Peeled Pearl Onions
Qty. 1	Wegmans Baby Medley Potatoes
Qty. 1	Wegmans Lemony Arugula Blend
Qty. 1	Wegmans Matchstick Carrots
Qty. 1	Wegmans Flavorful Medley Snacking Tomatoes, FAMILY PACK
Qty. 1	Blueberries
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK
Qty. 1	Wegmans Zucchini Noodles
Qty. 3	Asparagus

Meat/Protein

Qty. 2	Wegmans Fresh Ground Turkey
Qty. 1	Wegmans Strip Steaks, FAMILY PACK
Qty. 2	DArtagnan Sausage, Chicken, Smoked, with Apples
Qty. 1	Wegmans Boneless Skinless Chicken Breasts with Rib Meat, FAMILY PACK
Qty. 1	Northern Chef Clam Meat

Dairy/Eggs

Qty. 1	Wegmans Sauerkraut
Qty. 1	Wegmans Imported Pecorino Romano
Qty. 1	Pitted Kalamata Olives
Qty. 1	Boursin Cheese, Gournay, Garlic & Fine Herbs
Qty. 1	Wegmans Traditional Crumbled Feta Cheese
Qty. 1	Wegmans Pecorino Romano Imported Grated Cheese
Qty. 1	Vermont Creamery Goat Cheese, Classic Chevre, Crumbled

Qty. 1	Wegmans One Dozen Large Eggs
Qty. 1	Wegmans Light Sour Cream
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini
Qty. 1	Wegmans Blended Lowfat Yogurt, Variety Pack, FAMILY PACK
Qty. 1	Wegmans Cheese Tortellini

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Almonds, Sliced
Qty. 1	Wegmans Steel Cut Oats
Qty. 1	Wegmans Spaghetti
Qty. 1	Wegmans Orzo

Qty. 1

Arrowhead Mills Organic Bulgur Wheat

Canned Goods & Non-Perishables

Qty. 2	Wegmans Diced Tomatoes in Juice
Qty. 1	Wegmans Cannellini Beans
Qty. 1	Arrowhead Mills Organic Bulgur Wheat
Qty. 2	Wegmans Chicken Culinary Stock
Qty. 1	Amore Tomato Paste, Double Concentrated
Qty. 1	Wegmans Unseasoned Bread Crumbs
Qty. 1	Black Box Wines Black Box Chardonnay

Frozen Items

None This Week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

• Spaghetti Vongole, Roasted Tomato & Cippolini Onions

• 1 pkg Cippolini Onions (or frozen pearl onions)
• 1 pint Grape Tomatoes
• as needed Extra Virgin Olive Oil
• 8-12 sprigs Parsley, chopped, divided
• 1 lb       Spaghetti
• 1 each Shallot, minced
• 4 cloves Garlic, minced
• ½ tsp Crushed Red Pepper Flakes
• 1 cup Dry White Wine
• 1 lb Chopped Clams
• 4 sprigs Thyme, leaves only, chopped
• 2-4 Tbsp Butter
• 1 each Lemon, juice only
• as needed Salt & Pepper

Process

• Preheat oven to 400 F. Bring 1 gallon of salted water to a boil

• Make sure that all of the peel is off of the cippolini onions. Toss in a little extra virgin olive oil, salt & pepper. Spread over a sheep pan and roast on high heat until they start to brown. When onions are tender and golden, toss the grape tomatoes with olive oil, salt & pepper and spread them over the same pan with the onions and continue roasting for another 5-10 minutes until tomatoes start to blister. Place into a serving bowl and sprinkle with about half the chopped parsley

• When the salted water comes to a strong rolling boil, carefully place the spaghetti in the pot and stir for a moment to ensure the strands are all separated. Boil for 10-12 minutes until the pasta is tender, but not too soft. While the spaghetti is cooking, make the clam sauce

• To prepare clam sauce, heat a enough extra virgin olive oil in a large saute pan to sweat the shallot and garlic. Cook the shallot & garlic over medium heat just until they soften and become aromatic, but have no brown color. Add the crushed red pepper and continue to sweat for a moment longer. Add white wine and reduce by half. Add clams and herbs and remove from the heat. By now the spaghetti should be ready

• Drain the spaghetti and return it to the pot in which it was cooked. Pour over the clam sauce and toss in the butter. Check seasoning and adjust salt & pepper as needed, finish with a squeeze of lemon juice

Suggested Side: Minted Peas & Carrots

2. Grilled Chicken Breast & Asparagus with Citrus Almond Dressing

• 2 each Oranges
• 1 cup Sliced Almonds
• 1 tsp Crushed Red Pepper Flakes
• 8-12 sprigs Parsley, leaves only
• 1 cup Extra Virgin Olive Oil
• 2-3 lbs Chicken Breast, trimmed
• as needed Salt & Pepper
• ¼ cup Balsamic Vinegar
• as needed Cooking Oil
• 1-2 bunches Asparagus

Process

• Preheat grill to medium-high heat

• Make the dressing first and hold until the asparagus is grilled. Use a vegetable peeler to peel the skin from the oranges, put them into a blender with the almonds, crushed red pepper, parsley, olive oil and a pinch of salt & pepper. Blend until smooth and adjust seasoning to taste

• Cut the peel from the oranges carefully to keep from removing too much of the flesh. Cut the segments and reserve to garnish the asparagus later

• Prepare the chicken for grilling by marinating lightly in balsamic vinegar and a pinch of salt & pepper. When the grill is ready, place each piece onto the grill and resist the urge to turn them too soon or too often so they can build strong clean grill marks. Turn and continue cooking until the internal temperature reaches 160 F

• Trim the fibrous bottoms off away from the asparagus. Toss them in a small amount of cooking oil, salt & pepper. Place onto the grill and cook just until tender and brilliant green color peaks. When they're cooked to your preference, place them onto a platter and garnish with the dressing and orange segments

Suggested Side: Creamy Orzo Arugula & Onions or Minestrone Tortellini

3. Olive Crusted Strip Steaks with Rosemary Potatoes

• 1 pkg Mini Tri-color Potatoes
• ¼ cup Rosemary, chopped
• 4 cloves Garlic, minced
• as needed Extra Virgin Olive Oil
• as needed Salt & Pepper
• 4 each Strip Steaks
• as needed Cooking Oil
• 1 cup Kalamata Olives
• 1 tsp Crushed Red Pepper Flakes
• ½ cup Grated Pecorino Cheese
• 1 cup Bread Crumbs

Process

• Preheat oven to 375 F. Preheat grill to medium-high heat

• Cut potatoes in half and toss with rosemary, garlic, salt, pepper and olive oil. Spread over a sheet pan and roast in the oven for 20-25 minutes or until tender and beginning to brown. Adjust seasoning to taste

• In a blender, pulse olives, crushed red pepper and pecorino until well incorporated. Add the breadcrumbs and pulse just until mixed

• To prepare the steaks, rub with a little oil and season well with salt and pepper. Place the steaks on the grill and resist the urge to turn too soon or too often. When the first side is marked well on the grill, turn and continue to grill until the steaks are nearly finished cooking to your temperature preference. Carefully cover the top of each steak with the breadcrumb mixture and pat into place. Cover and finish the cooking process. Allow the steaks to rest for at least 5 minutes before cutting. Serve with your delicious rosemary roasted potatoes

Suggested Side: Minted Peas & Carrots or Minestrone Tortellini

4. Chicken Apple Chou Croute

• 1 pkg Sauerkraut
• as needed Cooking Oil
• 2 pkg Chicken Apple Sausages
• 1 pkg Mini Golden Potatoes, washed well
• 4-6 sprigs Thyme
• 1 each Bayleaf
• 1 Tbsp Juniper Berries
• 4 Tbsp Butter
• as needed Salt & Pepper

Process

• Rinse sauerkraut well with cold running water. If you enjoy the briny pickled flavor, rinse lightly. If you don't enjoy the sour briny flavor as much, rinse it longer. When you've finished rinsing, drain well in a colander

• In a large, high-sided pan, like a dutch oven, Heat enough cooking oil to coat the bottom and sear the chicken sausages

• When the sausages are seared on all sides, place the potatoes in the pot and cover them with sauerkraut and continue to cook at a low simmer covered with a tight fitting lid

• Prepare a sachet for your thyme, bay leaf and juniper berries. Cut a section of cheesecloth about 8-10 inches square. Place spices in the center and draw the corners together to make a little sack. Tie it closed with butcher's twine and cut any excess cloth away. Place it in the pot and push it down into the sauerkraut with a spoon. Continue to simmer covered for 20-30 minutes

• Stir in the butter and adjust seasoning to taste

Suggested Side: Minted Peas & Carrots

5. Turkey Meatballs and Mushroom Gravy over Zucchini Noodles

• 2 lb Ground Turkey
• 1 each Onion, small diced, divided
• 4 cloves Garlic, minced
• 1 cup Unseasoned Bread Crumbs
• 1 each Egg
• 1 Tbsp Tomato Paste
• 1 pt Crimini Mushrooms, sliced
• 6-8 sprigs Thyme, leaves only, chopped
• 1 cup Low Fat Sour Cream
• 4 Tbsp Butter
• 1 lb Zucchini Noodles
• 6-8 sprigs Parsley, leaves only, chopped
• as needed Salt & Pepper

Process

• Mix ground turkey, half the diced onion, garlic,  breadcrumbs, egg, tomato paste and a pinch of salt & pepper. Form into golfball sized balls and hold until searing.

• In a large, high-sided saute pan, heat a small amount of oil until it begins to smoke. Carefully arrange turkey meatballs in the pan to sear without over crowding. Sear all sides, this may need to be done in batches.

• When each meatball is seared all around, remove from the pan and reserve. Heat a little more oil in the same pan, saute the remaining diced onion until tender and golden brown. Add mushrooms to the pan and saute until they start to release their water. Add thyme and bring to a simmer. Return meatballs to the pan and simmer very low with a tight fitting lid until the internal temperature of the meatballs reaches 165F. Add sour cream and adjust seasoning to taste with salt & pepper

• In a large saute pan, melt the butter and carefully add zucchini noodles to the pan. Stir and turn gently. Cook just until the noodles are tender, then add chopped parsley and a pinch of salt & pepper

• Serve a neat pile of zucchini noodles with the turkey meatballs and mushroom gravy right on top.

Suggested Side: Minestrone Tortellini or Creamy Orzo Arugula & Onions

Sides

• Minted Peas & Carrots

• as needed Extra Virgin Olive Oil
• 8 oz Sugar Snap Peas
• 2 cups Matchstick Carrots
• ½ bunch Mint, leaved only, rough chopped
• ½  each Lemon, juice only
• as needed Salt & Pepper
• ½ cup Feta Crumbles

Process

• In a large saute pan, heat enough olive oil to coat the bottom of the pan. Carefully add the sugar snap peas to the pan and saute until the color starts to brighten.

1. Add carrots to the pan and continue to saute until peas and carrots are equally tender, but with good texture, not too soft
2. Toss in chopped mint and a squeeze of lemon juice. Adjust seasoning to taste with salt & pepper (keep in mind the feta will add plenty of salt to the dish). Serve in warm with feta crumbles as a garnish over the top.

2. Creamy Orzo, Arugula & Balsamic Onions

• 1 pkg Orzo Pasta
• as needed Cooking Oil
• 1 each Sweet Onion, julienne
• ¼ cup Balsamic Vinegar
• 1 pkg Boursin Cheese
• 2 cups Lemony Arugula
• 1 pt Grape Tomatoes, halved
• as needed Salt & Pepper

Process

• Bring a gallon of salted water to a boil and pour in the orzo. Stir for a moment to be sure that the pasta doesn't stick together as it begins to cook. Continue to boil for 12-15 minutes or until tender. Drain and reserve

• In a large saute pan, heat enough oil to coat the bottom and saute the onion until caramelized. Deglaze with balsamic vinegar and reduce until it just coats the onions

• When the orzo and onions are ready, combine in a pot or large bowl and mix in the boursin cheese, arugula, and grape tomatoes. Adjust seasoning to taste with salt & pepper. Serve warm or chill and serve later

3. Bulgur & Asparagus Salad

• 1 cup Bulgur Wheat
• as needed Extra Virgin Olive Oil
• 1 bunch Asparagus
• ¼ bunch Parsley, leaves only, chopped
• 4-5 sprigs Mint, leaves only, chopped
• 2-3 each Lemons, zest & juice
• as needed Salt & Pepper
• 1 cup Shaved Pecorino

Process

• Bring 1 cup of water to a boil and pour over the bulgur in a bowl. Cover with saran wrap and let it sit until all the water is absorbed. Toss with a little olive oil to keep the grains separate

• Cut the asparagus into ½ -1 inch sections. Saute in a large pan until tender and the green color has peaked

• Mix bulgur, asparagus, herbs, lemon zest, and half the juice. Season to taste with salt & pepper. Taste to see you you like more lemon juice, if so add the rest and mix

• Garnish with shaved pecorino and serve room temperature or chill and serve later

Soup

Minestrone Tortellini

• as needed Extra Virgin Olive Oil
• 1 each Sweet Onion, small diced
• 4 cloves Garlic (or more if you like), minced
• 1 cup Celery, small diced
• 1.5 cups Carrots, small diced
• 1 cup French Beans, trimmed and cut to 1 inch pieces
• 1.5 tsp Dried Oregano
• 2 cans Diced Tomatoes
• 2 qt Chicken Stock or Veggie Stock
• 1 each Bay Leaf
• 1 can Cannellini Beans
• 1 pkg Cheese Tortellini (or use a small pasta if Vegan)
• 1 pt Mini Heirloom Tomatoes, Halved
• 1 bunch Basil, chiffonade or chop
• 1 cup Shaved Pecorino (omit if Vegan)

Process

• In a large soup pot, heat the olive oil and sweat the onion and garlic until tender.Add Celery and carrots and continue to sweat until they start to soften, stirring occasionally. Add French beans and dried oregano, continue to sweat for about 5 minutes

• Add tomatoes and chicken stock, bring to a slow simmer. Add bayleaf and maintain a good simmer for 15-20 minutes. Add Cannellini beans and tortellini, simmer until the tortellini are tender. Add fresh heirloom tomatoes and basil, then remove from the heat

• Adjust seasoning with salt & pepper, serve and garnish with shaved pecorino

---

Mega Meal Plan

Wegmans

May 24th – 30th

This list is based on Sale items for the week of May 24th – 30th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Cajun Catfish and Rice

1 cup long grain rice

½ cup onion, minced

¼ cup green bell pepper  S

2 cloves garlic, minced

2 Tbsp. olive oil

2 tsp. Cajun seasoning

¼ tsp. cayenne pepper

1 lb. catfish or tilapia S

To taste salt and pepper

1 container grape tomatoes, halved

For serving parsley, finely chopped

As it warms outside this weekend, let's bring on the heat in the kitchen with a great and easy fish and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.

Main 2: Smoked Sausage with Pasta and Pesto

8 oz. medium shell pasta  S

1 pkg fresh basil

1 bunch fresh oregano

1/2 cup grated parmesan cheese, divided

1 each lemon zested and juiced

2 Tbsp olive oil, divided

1 pinch red pepper flakes

1 pkg smoked sausage, cut into 1-inch pieces  S

1 cup low sodium chicken broth

To taste salt and pepper

The combination of smoked sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!

Main 3: Shrimp Salad Po'Boys

1 lb. cooked cocktail shrimp

1 lemon zested and juiced

2 stalks celery, chopped

2 Tbsp shallot, minced

½ bunch flat-leafed parsley, rinsed and chopped

2 Tbsp mayo

1-2 tsp salt and pepper, to taste

1 pkg brioche hot dog buns

1 head bibb lettuce, cleaned

Who doesn't love a good po'boy sandwich?  It's quick and easy to throw together for dinner and the boiled shrimp offer a healthy option for a filling dinner.

Main 4: London Broil with Corn on the Cob

1 Tbsp. chili powder

1 Tbsp. dried thyme

1 Tbsp. ancho chili Powder

To taste salt and pepper

1 each boneless london broil  S

3-4 ears corn on the cob  S

2 Tbsp. unsalted butter

To taste salt and pepper

The juiciness and slight bit of spice of the London broil pair wonderfully with the sweetness of the corn!  Plus leftovers make great sandwiches and stir fries.

Main 5: Seared Pork Chops with Sugar Snap Saute

2 Tbsp. olive oil, divided

1 tsp salt and pepper

1 lb. boneless pork chops  S

1 lb sugar snaps, trimmed

1 tsp Cajun seasoning

Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It's not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.

Side 1: Red Potato and Green Bean Salad

1 bag red potatoes, cut into quarters

1 lb. fresh green beans, trimmed  S

½ each red onion, diced

2 Tbsp olive oil

2 Tbsp white vinegar

2 Tbsp sour cream or mayo

½ tsp. salt

½ tsp. pepper

½ tsp. garlic powder

This is absolutely one of my favorite dishes that we make at home and you have probably noticed that when red potatoes and/or green beans are on sale, this is my go-to! This can be served cold or warmed and it goes with just about everything! This is great for memorial day weekend.

Side 2: Greek Pasta Salad

1 pkg fun-shaped pasta, like cavatappi

½ pkg fresh basil

½ bunch fresh oregano

2 Tbsp (or more to taste) red wine vinegar

1 tsp olive oil

1 pint cherry tomatoes, halved

1 each green bell pepper, stem and seeds removed and diced

1 jar kalamata olives

1 pkg crumbled feta cheese

1-2 tsp salt and pepper, to taste

Pasta Salad is such a simple dish but can often be overlooked if it is flavored with boring ingredients.  Adding fresh basil and oregano really help this dish to pop!

Side 3: Squash Saute with Parmesan

1 Tbsp. olive oil

2 cloves garlic, minced

½ each red onion, diced

2 each yellow squash, sliced  S

2 each zucchini squash, sliced  S

To taste salt and pepper

¼ cup grated parmesan

As summer grows closer, I always want squash! We can liven up our squash here by adding some onion and garlic.

Soup: Chicken Tortilla Soup *leave out the chicken to make this soup vegan

1 each yellow onion, chopped

4 cloves garlic, minced

1 each chipotle in adobo sauce *optional

2 Tbsp each cumin, paprika, chili powder

1 quart water, plus more as needed

1 pkg chicken breasts or boneless thighs S

1 can white beans, drained and rinsed

1 can kidney beans, drained and rinsed

1 large can Wegmans brand fire roasted tomatoes

1 cup rice

4 each corn tortillas, torn

This soup is so versatile so play around with different flavor combinations!  It comes together quickly and is a one-pot dish.  You'll use the boiling soup to poach the chicken, remove them and then shred them before serving!  This will help to cut out the extra step of cooking the chicken separately and also will flavor the broth.  *To make this soup vegan, simply leave out the chicken!

Breakfast:

Bacon and Eggs- grab some eggs & bacon and serve with delicious Wegmans' own whole grain bread.

Yogurt with Fruit- Yogurt will go great with the strawberries and kiwi that are on sale this week.

Smoothies- Our go-to each morning!  Use yogurt, frozen fruit, coconut water and spinach and get a healthy and well-balanced breakfast.

Lunch:

Sandwiches- grab some brioche buns this week to make sandwiches with leftover London broil or pork chops. You can also make extra tacos with many of these ingredients with the leftover corn tortillas.

Celery, Carrots and Hummus- Hummus is always an inexpensive and healthy option and would be tasty with some celery sticks or carrots.

Snacks:

Protein Bars

Mandarins

Opal apples

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

Long Grain Rice

Unsalted Butter  S

Olive Oil

Cajun Seasoning

Cayenne Pepper

Salt

Pepper

Red Pepper Flakes

Chili Powder

Dried Thyme

Garlic Powder

Ancho Chili Powder

Mayo

White Vinegar

Red Wine Vinegar

Kalamata Olives

Chipotle in Adobo Sauce

Shopping List by Department

(full list here by department)

Produce

1 bag yellow onions

2 each green bell pepper

1 bag whole peeled garlic

2 pints grape/cherry tomatoes

1 bunch parsley

1 lb sugar snaps

1 bag red potatoes

1 lb. fresh green beans

1 bunch fresh basil

1 bunch fresh oregano

1 each red onion

2 each lemon

1 bunch celery

1 each shallot

1 head bibb lettuce

2 each yellow squash  S

2 each zucchini squash  S

1 each avocado *Optional for soup

1 container strawberries  *Breakfast

2-3 each kiwi  *breakfast

1 3lb. bag mandarins   *Snack

3-4 each apples   *Snack

1 lb sugar snap peas

1 container hummus  S *Lunch

3-4 ears corn on the cob  S

Meat/Protein

1 lb catfish or tilapia, can be frozen and thawed

1 lb pre-cooked shrimp

1 pkg smoked sausage  S

1 each boneless London broil  S

1 pkg boneless pork chops  S

1 pkg chicken breasts or boneless thighs

1 pkg bacon  S *Breakfast

Dairy/Eggs

1 pkg grated parmesan cheese

1 pkg sour cream *optional if you have mayo on hand

1 pkg feta cheese, crumbled

1 12 or 18 ct. eggs   S *Breakfast

1 cup shredded cheese *Optional for soup

4-5 containers yogurt *Breakfast

Grains/Nuts/Dried Fruit/Pasta

1 box medium shell pasta

1 box fun shape pasta for pasta salad, like cavatappi

1 pkg brioche hot dog buns

1 4xt. box protein bars   *Snack

1 package corn tortillas

Canned Goods & Non-Perishables

1 can low sodium chicken broth

1 can fire roasted tomatoes

1 can white beans

1 can kidney beans

Frozen Items

None this week!

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

1: Cajun Catfish and Rice

• 1 cup long grain rice
• ½ cup onion, minced
• ¼ cup green bell pepper  S
• 2 cloves garlic, minced
• 2 Tbsp. olive oil
• 2 tsp. Cajun seasoning
• ¼ tsp. Cayenne pepper
• 1 lb. catfish or tilapia S
• To taste salt and pepper
• 1 container grape tomatoes, halved
• For serving parsley, finely chopped

Process

1. 1. Make 1 cup of rice according to package instructions.
   2. In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes, add the tomatoes and cook for 2 more minutes.  Remove and keep warm while cooking the fish.

• In the same pan, add the olive oil and heat over medium-high heat.  Coat the fish in Cajun seasoning, cayenne, salt and pepper and cook 3-4 minutes per side.

• Serve over rice with sauteed vegetables and top with parsley.

2: Smoked Sausage with Pasta and Pesto

Ingredients

• 8 oz. medium shell pasta  S
• 1 pkg fresh basil
• 1 bunch fresh oregano
• 1/2 cup grated parmesan cheese, divided
• 2 cloves garlic
• 1 lemon zested and juiced
• 2 Tbsp olive oil, divided
• 1 pinch red pepper flakes
• 1 package smoked sausage, cut into 1-inch pieces  S
• 1 cup low sodium chicken broth
• To taste salt and pepper

Process

• Cook pasta according to directions in a large pot until al dente. While pasta is cooking make pesto by combining in a blender the basil, oregano, half of parmesan cheese, garlic, lemon zest, lemon juice and red pepper flakes.

• Drain pasta and toss with pesto.

• Heat the rest of the olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.

• Add pasta back to the pan with chicken broth, salt and pepper. Cook until just heated thoroughly. Top with the rest of the parmesan.

3: Shrimp Salad Po'Boys

• 1 lb. cooked cocktail shrimp
• 1 lemon zested and juiced
• 2 stalks celery, chopped
• 2 Tbsp shallot, minced
• ½ bunch flat-leafed parsley, rinsed and chopped
• 2 Tbsp mayo
• 1-2 tsp salt and pepper, to taste
• 1 pkg brioche hot dog buns
• 1 head bibb lettuce, cleaned

Process

• Chop cooked shrimp and combine with the lemon zest and juice, celery, shallot, mayo, parsley and salt + pepper.  Taste and adjust seasonings.

• Toast brioche buns under a broiler set to low.

• Serve buns stuffed with shrimp salad and lettuce.

4. London Broil with Corn on the Cob

Ingredients

• 1 Tbsp. chili powder
• 1 Tbsp. dried thyme
• 1 Tbsp. ancho chili Powder
• To taste salt and pepper
• 1 each boneless London broil  S
• 3-4 ears corn on the cob  S
• 2 Tbsp. unsalted butter
• To taste salt and pepper

Process

• Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler to high.

• Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.

• Broil for 7-8 mins. on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. Before cutting.

• While London broil is cooking, bring a pot of salted water to a boil. Place corn in water and cook until tender, about 10 minutes.

• Melt butter in a skillet on medium heat. Place corn in skillet with butter and let brown slightly while turning.  Season to taste with salt and pepper.  Serve London broil and corn together.

5: Seared Pork Chops with Sugar Snap Saute

Ingredients

• 2 Tbsp. olive oil, divided
• 1 tsp salt and pepper
• 1 lb. boneless pork chops  S
• 1 lb sugar snaps, trimmed
• 1 tsp Cajun seasoning

Process

1. Season pork chops with salt and pepper and heat pan with half the oil until it shimmers.
2. Add chops and cook 4-5 minutes per side, depending on thickness.
3. Remove pork chops and keep warm.
4. Add the rest of the oil and sugar snaps to the skillet and cook them until bright green, sprinkling on the Cajun seasoning during cooking.

Sides

• Red Potato and Green Bean Salad

Ingredients

• 1 bag red potatoes, cut into quarters
• 1 lb. fresh green beans, trimmed  S
• ½ each red onion, diced
• 2 Tbsp olive oil
• 2 Tbsp white vinegar
• 2 Tbsp sour cream or mayo
• ½ tsp. salt
• ½ tsp. pepper
• ½ tsp. garlic powder

Process

• Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt,  and bring to a boil. Cook until potatoes are tender, about 30 minutes.

• While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.

• Drain potatoes and green beans then put into a large bowl.

• Toss thoroughly with red onion, olive oil, vinegar, sour cream or mayo, salt, pepper and garlic powder.

• Salad can be served warm or cold. To cool, cover and place in fridge.

2. Greek Pasta Salad

• 1 pkg fun-shaped pasta, like cavatappi
• ½ pkg fresh basil, leaves chopped into chiffonade
• ½ bunch fresh oregano, leaves removed and chopped
• 2 Tbsp (or more to taste) red wine vinegar
• 1 tsp olive oil
• 1 pint cherry tomatoes, halved
• 1 each green bell pepper, stem and seeds removed and diced
• 1 jar kalamata olives
• 1 pkg crumbled feta cheese
• 1-2 tsp salt and pepper, to taste

Process

• Cook pasta according to package instructions minus 1 minute.  Drain and toss while warm with the basil, oregano, red wine vinegar and olive oil.

• Place in a serving bowl, add tomatoes, olives, feta and salt and pepper, toss gently, taste and adjust seasonings.

3. Squash Saute with Parmesan

Ingredients

• 1 Tbsp. olive oil
• 2 cloves garlic, minced
• ½ each red onion, diced
• 2 each yellow squash, sliced  S
• 2 each zucchini squash, sliced  S
• To taste salt and pepper
• ¼ cup grated parmesan

Process

• Heat oil in a large saute pan over medium-high heat.

• Add garlic and onion then saute until onion is tender, about 3-5 minutes.

• Add squash, season with salt and pepper, and then saute for about 5 minutes.

• Move to a bowl and mix in parmesan.

Soup: Chicken Tortilla Soup *leave out the chicken to make this soup vegan

• 1 each yellow onion, chopped
• 4 cloves garlic, minced
• 1 each chipotle in adobo sauce *optional
• 2 Tbsp each cumin, paprika, chili powder
• 1 quart water, plus more as needed
• 1 pkg chicken breasts or boneless thighs S
• 1 can white beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 large can Wegmans brand fire roasted tomatoes
• 1 cup rice
• 4 each corn tortillas, torn
• 1-2 tsp salt and pepper, to taste

Process

• Prep all ingredients and place a stock pot over medium heat and add the oil.

• Add onion and garlic and saute for 5 minutes.

• Add chipotle and spices and cook for 3 minutes more, or until aromatic.

• Add water and bring to a boil, then add chicken and set a timer for 20 minutes.

• Once timer goes off, remove chicken to cool.

• Add beans, tomatoes, rice and corn tortillas to soup and cook until rice is soft and tortillas are dissolved.

• Shred chicken while the rice is cooking and add back to the soup.

• Taste, adjust seasonings and serve hot.

________________________________________________________________________

---

Mega Meal Plan

Wegmans

May 17th – 23rd

This list is based on Sale items for the week of May 17th – 23rd, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Grilled Chicken with Asparagus and Oranges

2 each oranges (you will use the peel and the segments)

1 bunch rosemary

1 tsp crushed red pepper flakes

¼ cup vegetable oil

4 each chicken breasts (or more for great leftovers)

1 Tbsp honey

1 bunch asparagus

As Needed vegetable oil

To Taste salt & pepper

A simple chicken that is complimented by the nice citrus of the oranges and paired with a yummy asparagus. This dish is great this time of year as the fruit goes along with the warm weather.

Main 2: Fish Tacos with Cabbage Slaw

1 lb. tilapia fillets

2 tsp. each salt and pepper, divided 1 tsp. each

4 Tbsp. olive oil, divided 2 Tbsp. each

2 tsp. cayenne pepper (Optional)

1 bag shredded red cabbage

1 each lime, Juiced

4 each corn or flour tortillas

Optional Toppings:

2 Tbsp. sour cream

1 cup guacamole

These are a quick and easy put together taco! With a little bit of spicy seasoning these tacos have a great balance with the crunch of the cabbage slaw. You can always add any of your favorite taco toppings that sound delicious to you!

Main 3: Fettuccine with Pistachio Pesto and Tomatoes

1 lb. fettuccine

¾ cup heavy cream (or unflavored, unsweetened nut milk)

1 Tbsp. lemon peel

1 cup flat leaf parsley

¼ cup grated pecorino romano cheese (parmesan) *optional

¼ cup shelled pistachios

½ tsp. salt

2 cloves garlic, finely chopped

¼ tsp. pepper

3 Tbsp. olive oil

2 Tbsp. lemon juice

1 container grape tomatoes, halved  S

3 tsp. shelled pistachios, chopped and lightly toasted

Although pasta was not on sale this week, it is always a cheap way to go vegetarian. There is nothing like a yummy pesto and this pistachio pesto is truly delicious!  Go vegan by cutting out the parmesan and using nut milk instead of cream.

Main 4: Crock Pot Beef Roast with Potatoes and Carrots

1 3-4 lb. beef roast

1 tsp. salt

1 tsp. pepper

1 ½ tsp. garlic powder

1 tsp. chili powder

1 tsp. onion powder

4 each russet potatoes, cut into small chunks  S

1 bag mini peeled carrots

3 cups low sodium beef broth

To taste salt and pepper

If you are as busy as I am during this time of year, this meal will satisfy your hunger and your time. Put this in the crock pot before you head out for the day and come home to a warm and tasty meal that is ready to eat!

Main 5: Honey Ginger Salad with Smoked Sausage

1 package smoked  sausage

1 pkg salad blend

1 each carrot, thinly sliced

1 each cucumber, peeled and thinly sliced

2 tsp. sesame seeds, toasted

1 each avocado, sliced and pit removed

*1 Tbsp. fresh ginger, peeled and minced

*¼ cup honey

*1 tsp. salt

*½ tsp. pepper

*1/4cup apple cider vinegar

*1 Tbsp. lemon juice

*1/2 cup olive oil

* You can buy these ingredients to make a dressing yourself or purchase an Asian sesame salad dressing.

This salad is so easy and filling plus you can choose to purchase a pre-made dressing or whip it together yourself!

Side 1: Three Bean Salad

1 15 oz. can cannellini beans, drained and rinsed

1 15 oz. can kidney beans, drained and rinsed

1 15 oz. can garbanzo beans (chickpeas), drained and rinsed

½ cup red onion, chopped

½ cup green pepper, chopped

3 Tbsp. red wine vinegar

2 Tbsp. olive oil

1 tsp. pepper

1 tsp. lemon juice

1 tsp salt

Beans are always a great inexpensive and healthy option for creating a side. This salad pairs so well with many of our mains this week and can also serve nicely for lunch,

Side 2: Succotash

¼ cup olive oil

2 Tbsp. unsalted butter

2 cloves garlic, minced

1 each vidalia sweet onion , diced  S

2 cups frozen lima beans

3 cups frozen corn

1 pint cherry tomatoes, halved

1 Tbsp. fresh thyme

To taste salt and pepper

Succotash is a fantastic Southern treat! Use the vegetables above as a guideline and add whatever else you have on hand.  This is a truly versatile side and can be turned into a soup or a great topping for grain bowls for leftovers.

Side 3: Cilantro Rice

Cilantro Rice: healthy & light with tons of flavor!

2 cups jasmine rice, uncooked

4 Tbsp. cilantro, chopped

1 Tbsp lemon peel, grated

1 Tbsp.       lemon juice

This is a great side dish that you can put together on the fly! The cilantro adds a nice lift and boost of flavor making this side a refreshing alternative to boring old steamed rice.

Soup: Italian Sausage and Cabbage Soup

4 cups low-sodium beef broth

1 lb. Italian sausage, ground or casings removed

1 lb. Yukon gold potatoes, peeled and cut into bite size pieces

3 each carrots, peeled and diced

2 each leeks, chopped

1 each yellow pepper, seeded and chopped

1 each vidalia sweet onion, diced  S

1 head green cabbage, chopped  S

¼ tsp. ground allspice

Optional:

¼ cup parsley, chopped

Since we have green cabbage on sale, I thought it would be fun to use it in a soup. This soup is light yet filling and is easy to prepare!

Breakfast:

Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast.

Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.

Yogurt and Berries- Use some yogurt and strawberries or blueberries on sale for a quick and easy breakfast.

Lunch:

Burritos- Shred leftover roast and/or chicken breasts and combine with cilantro rice and even the bean salad to create your own burrito. If you bought the optional sour cream and guacamole, they would be great here!

Eat any leftovers too! 🙂

Snacks:

pineapple S

watermelon

______________________________________________________

Pantry Staples

(Check your pantry first and stock up at the store as needed)

crushed red pepper flakes

vegetable oil

salt

pepper

cayenne pepper (optional)

grated pecorino romano cheese (parmesan)

garlic powder

chili powder

sesame seeds

apple cider vinegar

red wine vinegar

unsalted butter

ground allspice

jasmine rice

Shopping List by Department

(full list here by department)

Produce

2 each oranges

1 bunch rosemary

1 bunch asparagus

1 bag shredded red cabbage

1 each lime

1 package guacamole  S *Optional for fish tacos

1 bunch flat leaf parsley

1 head garlic

1 container grape tomatoes

1 4 pack russet baking potatoes

1 bag mini peeled carrots

1 pkg salad blend

1 each carrot

1 each cucumber

1 each avocado

1 Tbsp. fresh ginger *need if you are making the salad dressing

2 each lemon

1 each red onion

1 each green pepper

2 each vidalia sweet onions

1 pint cherry tomatoes

1 package fresh thyme

1 bunch cilantro

1 lb. Yukon gold potatoes

3 each carrots

2 each leeks

1 each yellow pepper

1 head green cabbage  S

1 each pineapple  S *Snacks

1 each whole seedless watermelon  S *Snacks

1 container strawberries or blueberries S  *Breakfast

Meat/Protein

1-2 pkg chicken breasts

1 lb. tilapia fillets

1 3-4 lb. beef roast

1 package smoked sausage

1 lb. Italian sausage

1 package bacon  *Breakfast

Dairy/Eggs

1 small container sour cream *Optional for fish tacos

¾ cup heavy cream

1 12 ct. or 18 ct. eggs  *Breakfast

3-4 each yogurts  *Breakfast

1 bag shredded cheese  S *Breakfast and/or Lunch

Grains/Nuts/Dried Fruit/Pasta

1 package corn or flour tortillas

1 box fettuccine

1 small package pistachios, shelled

Canned Goods & Non-Perishables

2 32 oz. containers low-sodium beef broth

1 15 oz. can cannellini beans

1 15 oz. can kidney beans

1 15 oz. can garbanzo beans (chickpeas)

1 bottle Asian sesame salad dressing *if not making your own

Frozen Items

1 bag frozen lima beans

1 large bag frozen corn

________________________________________________________________________

Weekly Meal Plan Recipes

Mains

• Grilled Chicken with Asparagus and Oranges

Ingredients

• 2 each oranges (you will use the peel and the segments)
• 1 bunch rosemary
• 1 tsp crushed red pepper flakes
• ¼ cup vegetable oil
• 4 each chicken breasts (or more for great leftovers)
• 1 Tbsp honey
• 1 bunch asparagus
• As Needed vegetable oil
• To Taste salt & pepper

Process

• Preheat grill to medium-high setting (you may also roast the chicken and asparagus in the oven, in this case preheat to 375 F).

• Wash oranges well. Peel the skins with a vegetable peeler into a small bowl to make the marinade. Add Rosemary leaves. Keep whole or chop for more pronounced flavor. Add crushed red pepper to the bowl and muddle with a wooden spoon before adding the oil.

• Segment the oranges or dice them into bite-sized pieces, dress with honey and reserve for later.

• Chicken breasts may be marinated in advance if you like (put them on before work for a little extra flavor) or quickly marinated before hitting the grill or oven. When you're ready, brush off excess oil and place onto the grill or baking sheet.  Season to taste with salt & pepper generously and grill or bake until juices run clear.

• Asparagus should be trimmed, oiled lightly and seasoned in preparation for the grill or oven. You may cook these directly after the chicken, they will only take a few minutes. When they're bright green, tender and char-marked, platter them and arrange orange segments over the asparagus and serve right away.

Suggested Side: Three Bean Salad or Succotash

2. Fish Tacos with Cabbage Slaw

Ingredients

• 1 lb. tilapia fillets
• 2 tsp. each salt and pepper, divided 1 tsp. each
• 4 Tbsp. olive oil, divided 2 Tbsp. each
• 2 tsp. cayenne pepper (Optional)
• 1 bag shredded red cabbage
• 1 each lime, juiced
• 4 each corn or flour tortillas
• Optional Toppings:
• 2 Tbsp. sour cream
• 1 cup guacamole

Process

1. 1. Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.

• In a bowl, combine 1 tsp. Each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.

• Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness from flaky to charred.

• In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.

• While fish is finishing, place tortillas in a warm oven for about 3 minutes per side to warm.

• Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.

Suggested Side: Three Bean Salad or Cilantro Rice

3. Fettuccine with Pistachio Pesto and Tomatoes

Ingredients

• 1 lb. fettuccine
• ¾ cup heavy cream (or unflavored, unsweetened nut milk)
• 1 Tbsp. lemon peel
• 1 cup flat leaf parsley
• ¼ cup grated pecorino romano cheese (parmesan)
• ¼ cup shelled pistachios
• ½ tsp. salt
• 2 cloves garlic, finely chopped
• ¼ tsp. pepper
• 3 Tbsp. olive oil
• 2 Tbsp. lemon juice
• 1 container grape tomatoes, halved
• 3 tsp. shelled pistachios, chopped and lightly toasted

Process

1. 1. Bring a large pot of water to boil, add salt and then add the pasta. Cook until al dente, then drain.

• Once water for pasta is started, combine the heavy cream and lemon peel in a small saucepan over medium heat.

• In a food processor, puree the parsley, pecorino, pistachios, salt, pepper and garlic. Mix in the lemon juice and olive oil until combined.

• Place the pesto in a large bowl and stir in the hot cream mixture. Add the pasta and toss, adding the tomatoes and toasted pistachios.

Suggested Side: Three Bean Salad or Corned Beef and Cabbage Soup

4. Crock Pot Beef Roast with Potatoes

Ingredients

• 1 3-4 lb. beef roast
• 1 tsp. salt
• 1 tsp. pepper
• 1 ½ tsp. garlic powder
• 1 tsp. chili powder
• 1 tsp. onion powder
• 4 each russet potatoes, cut into small chunks
• 1 bag mini peeled carrots
• 3 cups low sodium beef broth
• To taste salt and pepper

Process

1. 1. In a bowl combine salt, pepper, garlic powder, chili powder and onion powder. Rinse the roast and pat dry, then rub with the spice mixture.

• Place roast in crockpot and surround with potatoes and carrots. Season potatoes and carrots with salt and pepper to taste.

• Pour beef broth into crockpot over beef, potatoes and carrots.

• Cook on low heat on the crockpot for 6 hours depending on the size of the roast (usually 2 hours per pound on low). You will know it is ready when the internal temperature reaches 140 F.

Suggested Side: Three Bean Salad

5. Honey Ginger Salad with Smoked Sausage

Ingredients

• 1 package smoked sausage
• 1 pkg salad blend
• 1 each carrot, thinly sliced
• 1 each cucumber, peeled and thinly sliced
• 2 tsp. sesame seeds, toasted
• 1 each avocado, sliced and pit removed
• *1 Tbsp. fresh ginger, peeled and minced
• *¼ cup honey
• *1 tsp. salt
• *½ tsp. pepper
• *1/4cup apple cider vinegar
• *1 Tbsp. lemon juice
• *½ cup olive oil

Process

*If you chose to make the dressing, follow, the directions below with the *. If you purchased the recommended Asian sesame dressing, ignore the directions for this part.

Process

1. 1. Cook smoked sausage according to package instructions. Slice into 1-inch pieces and set aside once cooked.

• In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.

• *If making dressing, whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.

• When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.

Suggested Side: Three Bean Salad or Corned Beef and Cabbage Soup

Sides

• Three Bean Salad

Ingredients

• 1 15 oz. can cannellini beans, drained and rinsed
• 1 15 oz. can kidney beans, drained and rinsed
• 1 15 oz. can garbanzo beans (chickpeas), drained and rinsed
• ½ cup red onion, chopped
• ½ cup green pepper, chopped
• 3 Tbsp. red wine vinegar
• 2 Tbsp. olive oil
• 1 tsp. pepper
• 1 tsp. lemon juice
• 1 tsp salt

Process

• Combine first 5 ingredients in a large bowl.

• In a small bowl, combine vinegar, olive oil, pepper, lemon juice and salt. Pour into the large bowl and stir to coat and combine. Chill and serve.

2. Succotash

Ingredients

• ¼ cup olive oil
• 2 Tbsp. unsalted butter
• 2 cloves garlic, minced
• 1 each onion, diced
• 2 cups frozen lima beans
• 3 cups frozen corn
• 1 pint cherry tomatoes, halved
• 1 Tbsp. fresh thyme
• To taste salt and pepper

Process

• Heat oil and butter in a large skillet over medium-high heat.

• Add the garlic and onion then cook until translucent, about 5 minutes,

• Add the lima beans, corn and tomatoes. Cook, stirring until vegetables are tender, about 7-8 minutes.

• Stir in the thyme, salt and pepper.

3. Cilantro Rice

Ingredients

• 2 cups jasmine rice, uncooked
• 4 Tbsp. cilantro, chopped
• 1 Tbsp lemon peel, grated
• 1 Tbsp.       lemon juice

Process

• Make rice according to package instructions.

• Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.

Soup

Italian Sausage and Cabbage Soup

Ingredients

• 4 cups low-sodium beef broth
• 1 lb. Italian sausage, ground or casings removed
• 1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
• 3 each carrots, peeled and diced
• 2 each leeks, chopped
• 1 each yellow pepper, seeded and chopped
• 1 each onion, diced
• 1 head green cabbage, chopped
• ¼ tsp. ground allspice
• Optional:
• ¼ cup parsley, chopped

Process

• Brown sausage in a large skillet until crumbly and cooked through.

• Add all ingredients to crock pot and stir thoroughly to combine.

• Cover and cook on low for 6-7 hours or high for 2-3 hours.

• Season to taste with additional salt and pepper and serve topped with parsley if desired.

________________________________________________________________________

---

Mega Meal Plan

Wegmans

May 10th – 16th

This list is based on Sale & Coupon items for the week of May 10th – 16th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.

It is necessary that you download the Wegmans App and install it in order to use coupons (and double check what's on sale)!  Each store is different, so make sure you choose your proper location.  Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons.  All other items are normal price.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

MAINS

MAIN 1 Beef Stroganoff with Roasted Red Pepper Broccoli

1-2 lbs 80% lean ground beef

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg sliced mushrooms

1 pkg sour cream

1/2 cup dijon mustard

1-2 tsp soy sauce

2 tsp black pepper

1 pkg egg noodles

1 crown broccoli, cut into florets

1 red bell pepper, sliced

1 tsp salt

Pinch red pepper flakes

2 tsp olive oil, divided

An easy version of this classic dish, this is one that the whole family will love!  Typically a hearty dish, we changed things up a bit by adding the broccoli and roasted red pepper as a mini-side that adds a ton of versatility.

MAIN 2 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

1 pkg family pack chicken breasts, each sliced in half and pounced thin

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with  vegetable peeler

2 lemons, zested and juiced

1 can cannellini beans, drained and rinsed

1 chunk parmesan  shaved into strips to garnish

The bruschetta plays two roles in this dish in two very different ways.  First, it is used to season and braise the chicken and second, its vibrant ingredients top the chicken as it is served to really create a layered flavor combination.  You will make this dish again and again.

MAIN 3 Stuffed Turkey Burgers with Olives, Feta & Spinach

1 pkg ground turkey to equal roughly 2 lbs

1 jar green olives

1 jar roasted red peppers

1 block feta

1 bunch fresh oregano, chopped

2 Tbsp fresh basil, chopped

1 pkg frozen spinach, thawed and drained

1 tsp salt and pepper, to taste

1 pkg whole wheat burger buns

1 pkg Italian salad mix

The secret's in the stuffing?  Maybe with these burgers it's true!  A Greek-inspired mixture is stuffed into each burger to create a surprising twist on an old favorite.

MAIN 4 Bourbon BBQ Chicken & Broccoli Salad

1 pkg chicken drumsticks

2 Tbsp soy sauce

1 Tbsp vinegar

Pinch red pepper flakes

1 Tbsp garlic powder

1 bottle bourbon BBQ sauce

1 crown broccoli, cut into florets

1/2-1 cup Greek yogurt, plain

1/2 red onion, diced

1 cup sunflower seeds, toasted

1 cup dried cranberries

1 Tbsp apple cider vinegar

1 tsp soy sauce or salt

Classic picnic food done right.  The sweet flavors from the bourbon and the broccoli salad will make your palate sing.  Make sure to give yourself enough time to marinate the chicken!  You'll need a minimum of 20 minutes, but the chicken will benefit from an even longer marination, so give yourself overnight or all day if possible.

MAIN 5 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick "steaks"

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk

2 cups smoked gouda, grated

Salt and pepper to taste

A great vegetarian dish, if you haven't made cauliflower steaks before you don't know what you're missing!  They absorb a great amount of flavor and come out crisp and, dare I say it, meaty!  And of course, there's the cheese sauce.  Need I say more?

SIDES

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

1 dozen eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Light, healthy and easy to make, leave off the eggs and blue cheese if you want a plant-based spin.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

This side has a surprising pop with the sweet tart cucumber salad.  You'll love playing around with how much quinoa to mix in.  Great for leftover grain bowls, too!

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Vegans celebrate!  This is an awesome plant-based dish that gets better as it sits in the fridge.  Use almond or cashew butter for something different.

SOUP

Vegetable Soup with Black Beans & Garbanzos

2 yellow onions, chopped

4 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

I like to call this one the kitchen sink soup simply because it's what I make most often at home when I'm trying to use up random veggies from the fridge.  Feel free to play around and do the same!

BREAKFAST

Banana Spinach Smoothies with frozen fruit: strawberries, mixed berries, blueberries (your choice)

Coffee

LUNCH

Sandwich bread

Deli Ham and Turkey

Sliced Cheese

Salads+Leftovers for toppings

SNACK

Fresh fruit (bananas, apples, oranges, grapes)

_____________________________________________________________

Pantry Staples

Dijon Mustard

Soy Sauce

Black Pepper

Salt

Red Pepper Flakes

Olive Oil

Flour

Green Olives

Roasted Red Peppers

White Vinegar

Garlic Powder

Bourbon BBQ Sauce

Sunflower Seeds

Dried Cranberries

Apple Cider Vinegar

Unsalted Butter

Milk (2 cups)

Almonds

Balsamic Vinegar

Honey or Agave

Rice Vinegar

Mirin

Crunchy Peanut Butter

Vegetable Oil

Sesame Seeds

White Wine

Shopping List by Department

Produce

1 bag yellow onions

1 bag whole peeled garlic

1 pkg sliced mushrooms

2 crowns broccoli S

1 red bell pepper

2 pkg cherry tomatoes

2 bunches basil

1-2 bunches asparagus

3 lemons

1 bunch fresh oregano

1 pkg Italian salad mix S

1 red onion

2 heads cauliflower

1 bunch fresh rosemary

3 bell peppers, assorted colors

1 pkg arugula

1 large English cucumber

1 jalapeno

1 hand fresh ginger

1 1-lb bag carrots

1 bunch celery

1 head green cabbage

Meat/Protein

1-2 lbs 80% lean ground beef S

1 pkg family pack chicken breasts S

1-2 pkg (2 lbs) ground turkey S

1 pkg chicken drumsticks S

1 block extra-firm tofu

Dairy/Eggs

1 pkg sour cream (1 cup needed)

1 pkg grated parmesan

1 small block parmesan

1 block feta

1 pint Greek yogurt

1 block smoked gouda (to equal 2 cups grated)

1 dozen eggs S

Blue cheese crumbles (to equal a ¼ cup)

Grains/Nuts/Dried Fruit

1 pkg egg noodles

1 pkg whole wheat hamburger buns

1 pkg quinoa

1 pkg spaghetti Noodles

Canned Goods & Non-Perishables

1 can cannellini beans

1 jar green olives

1 jar roasted red pepper

1 bottle Bourbon BBQ sauce

1-2 quarts vegetable stock

1 can black beans

1 can garbanzo beans

Frozen Items

1 bag frozen peas

1 bag frozen spinach

1 bag frozen green beans

________________________________________________________________

MAINS

MAIN 1 Beef Stroganoff with Roasted Red Pepper Broccoli

1-2 lbs 80% lean ground beef

1 yellow onion, chopped

2 cloves garlic, minced

1 pkg sliced mushrooms

½ tsp olive oil

1 pkg sour cream

1/2 cup dijon mustard

1-2 tsp soy sauce

2 tsp black pepper

1 pkg egg noodles

1 crown broccoli, cut into florets

1 red bell pepper, sliced

1 tsp salt

Pinch red pepper flakes

2 tsp olive oil, divided

Process:

• Bring to a boil a large pot of salted water to cook the egg noodles.  Cook them according to package directions until al dente (just cooked and not overcooked and mushy).  Usually this means shortnening cooking time by a minute or two.

• Preheat oven to a low broil and line a baking sheet with foil to prep the broccoli and red pepper.

• While water is boiling, make the stroganoff: In a large skillet brown beef with onions, garlic, mushrooms and oil.  Drain off any extra fat (reserve for another time if desired).

• After about 10 minutes, meat should be browned.  Turn off heat and add sour cream, dijon mustard, soy sauce and black pepper.  Cover until noodles and broiled broccoli-red pepper are ready.

• On the foil-lined baking sheet, combine broccoli, red bell pepper, salt and red pepper flakes in half the oil.

• Place under the broiler until broccoli turns bright green and red pepper is softened, about 7-10 minutes.  Make sure to toss halfway through to ensure even cooking.

• Once noodles are cooked, drain and toss with the other half of the oil and gently reheat stroganoff sauce.  Serve noodles and sauce together with broccoli.

MAIN 2 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

1 pkg family pack chicken breasts, each sliced in half and pounced thin (2 breasts make 4 pounded pieces, so choose pkg size according to family size)

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1 lemon, sliced into 6-8 wedges

2 cups white wine or chicken stock

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with  vegetable peeler

1 lemon, zested and juiced

½ red onion, sliced

1 can cannellini beans, drained and rinsed

1 chunk parmesan  shaved into strips to garnish

Process:

• Make bruschetta first to allow flavors to marinate.  Combine in a bowl the tomatoes, garlic, basil, red pepper flakes and 1 tsp salt.  Drizzle with olive oil and slice up lemon wedges for garnishing.

• Slice each breast in half and place between two pieces of plastic or parchment.  Pound thin and evenly with a rolling pin.  Remove top layer or plastic or parchment and sprinkle 2 tsp salt and pepper on both sides of each cutlet.

• Fill a plate with the flour.  Dredge (or coat) chicken cutlets in flour, tapping off any excess.

• In a large skillet, heat 2 Tbsp olive oil until shimmering, add chicken and brown 3-4 minutes per side.  Add 1 cup of bruschetta and white wine and bring to a simmer, making sure to cover skillet with a lid to keep in liquid.  Once mixture has come to a simmer, remove lid and turn heat to low.  Cook until sauce is reduced and thickened.

• While chicken is cooking, make asparagus salad: In a separate bowl, toss half of grated parmesan, asparagus, lemon zest and juice, red onion, cannellini beans and 1 tsp salt.  Taste and adjust seasonings if needed.  Drizzle with remaining olive oil.

• To serve, sprinkle the remaining ¼ cup of grated parmesan over chicken and place under broiler for 2 minutes to brown slightly.  Serve chicken with a side of salad, topped with bruschetta and a lemon wedge.

MAIN 3 Stuffed Turkey Burgers with Olives, Feta & Spinach

1 pkg ground turkey to equal roughly 2 lbs

¼ cup green olives, chopped

¼ cup roasted red peppers, chopped

1 cup feta, crumbled and divided

3 Tbsp fresh oregano, chopped, divided

2 Tbsp fresh basil, chopped

1 pkg frozen spinach, thawed and drained (use 1 cup first and more if needed)

1 tsp salt and pepper, to taste

1 pkg whole wheat burger buns

1 pkg Italian salad mix

Salad dressing of choice (Greek dressing would be perfect)

Process:

• Form turkey into small thin patties, keeping in mind that two thin patties will be filled and pressed together to equal one burger.

• Set patties aside and combine in a bowl the following: green olives, red peppers, half the feta, half the oregano, basil, spinach* (1 cup to start), and salt and pepper.  *Make sure to squeeze out any residual water.

• Once ingredients are combined and hold together when squeezed (add more feta/spinach if needed), place a spoonful of filling in between two thin turkey patties.  Press around the sides to seal and repeat as needed, making sure to keep the filling separate from hands or tools that have raw turkey on them.This way you can reuse leftovers for lunch!

• Cook burgers on the stove or grill until cooked throughout (you will want to cook longer than normal to ensure that filling is hot, about 7-8 minutes per side.

• Serve burgers on toasted buns, sprinkle tops of burgers with the remaining feta and oregano, and serve with a side of salad and your favorite dressing.

MAIN 4 Bourbon BBQ Chicken & Broccoli Salad

1 pkg chicken drumsticks

2 Tbsp soy sauce

2 tsp vegetable oil

1 Tbsp vinegar

Pinch red pepper flakes

1 Tbsp garlic powder

1 bottle bourbon BBQ sauce

1 crown broccoli, cut into florets

1/2-1 cup Greek yogurt, plain

1/2 red onion, diced

1 cup sunflower seeds, toasted

1 cup dried cranberries

1 Tbsp apple cider vinegar

1 tsp soy sauce or salt

Process:

• Marinate chicken for at least 20 minutes or overnight in a plastic bag with the soy sauce, vegetable oil, vinegar, red pepper flakes and garlic powder.

• When ready to cook, preheat oven to 375 F and remove chicken from marinade (reserve marinade for more chicken if desired, making sure to keep mixture cool and under refrigeration).

• Place chicken in a baking dish drizzled with a touch of oil and bake for 30 minutes or until drumsticks are done and meat is pulling back from around the bone.

• During the last 10 minutes of cooking, baste with half the BBQ sauce.

• While chicken is cooking, make broccoli salad: Combine broccoli (raw) with ½ yogurt to start–more if needed, onion, sunflower seeds, cranberries, vinegar and soy sauce or salt.  *Make in advance and chill if desired.

• Serve chicken with remaining BBQ sauce on the side and broccoli salad.

MAIN 5 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick "steaks"

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk, or more as needed

2 cups smoked gouda, grated

Salt and pepper to taste

Process:

• Preheat oven to 400 F.

• Slice cauliflower into "steaks" crosswise and place on a foil-lined baking sheet.

• Combine rosemary, garlic, salt and red pepper flakes and sprinkle evenly over both sides of cauliflower.

• Coat both sides with oil and place in the oven for 15-20 minutes.

• While cauliflower is cooking, make smoked gouda sauce: Saute onion in butter for 5 minutes over medium heat.  Add flour and stir constantly for 2 minutes.

• Slowly add milk little by little and whisk often to prevent thumps.  Add as much milk as needed to create a thick yet pourable sauce.

• Add grated smoked gouda and stir to melt and combine evenly.  Season with salt and pepper to taste.

• Serve gouda sauce over cauliflower steaks.

SIDES

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

3-6 eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled *optional

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Process:

• Heat oven to a low broil and line a baking sheet with foil.  Wash bell peppers and place on baking sheet.

• Add to the oven in the lowest third of the oven and broil peppers for 15 minutes or until blackened slightly and soft.

• Remove once done and allow to cool.  Once cooled, pull out stems and seeds and slice into strips.

• While bell peppers are roasting, soft boil eggs: In a saucepan filled with salted water, add eggs before heating.  Bring water to a boil with eggs, and keep an eye on them.  Once the water begins to boil, set a timer for 3 minutes.

• Remove from heat after 3 minutes and drain off hot water in the sink.  Add cool running water to pan and keep draining and adding cool water until eggs are fairly cool to the touch.  Crack shells and peel under running water.  Slice eggs in half.

• On a serving platter, arrange arugula with roasted red peppers, soft-boiled eggs and toasted almonds.  Sprinkle with blue cheese (if desired) and basil and quickly whisk (or shake in a jar) the vinaigrette: balsamic, honey, olive oil and soy sauce.

• Pour over salad to serve.   Make sure to only use as much dressing as needed.  Reserve the rest for lunch salads throughout the week.

SIDE 2 Sweet Tart Cucumber Quinoa Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

1 tsp soy sauce

Process:

• Cook quinoa in 2 cups water in advance and cool in the fridge.

• Toss sliced cucumbers with rice vinegar, honey or agave, jalapeno, red pepper flakes and soy sauce.

• Taste and adjust seasonings as needed, serve over quinoa.

SIDE 3 Peanut Noodles with Crispy Tofu

1 pkg spaghetti noodles

2 Tbsp rice vinegar

2 tsp mirin, toasted sesame oil

1-2 tsp soy sauce, to taste

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

½-1 cup crunchy peanut butter, as needed

1 block tofu, cubed

¼ cup vegetable oil

2 Tbsp sesame seeds, toasted

Process:

• Cook spaghetti noodles according to package instructions.  Drain and cool in cold water, then toss with peanut sauce.

• To make peanut sauce, combine rice vinegar, toasted sesame oil, soy sauce, ginger, garlic and peanut butter.  Thin with water to desired consistency.

• Toss with noodles and refrigerate.

• To fry tofu: cut tofu into 1 inch cubes, drain on a paper towel, making sure to press tofu to pull away any excess moisture.

• Heat a large skillet with oil and add tofu, frying 5 minutes on each side for a total cooking time of 10 minutes.

• Remove from heat, drain on a dry paper towel and toss with toasted sesame seeds.  Serve over noodles.

SOUP

Vegetable Soup with Black Beans & Garbanzos

2 yellow onions, chopped

4 cloves garlic, chopped

1 tsp olive oil

3 carrots, chopped

4 stalks celery, chopped

½ head cabbage, shredded

1 bag frozen green beans, chopped

1-2 quarts vegetable stock or water

1 can black beans, drained and rinsed

1 can garbanzo beans, drained and rinsed

½ bag frozen peas

2 tsp salt and pepper, or to taste

Process:

• In a soup pot, saute onions and garlic in oil for 5 minutes.

• Add carrots, celery and cabbage and cook for an additional 5 minutes.

• Add green beans, stock, black beans and garbanzos and bring to a boil, then reduce to a simmer for 15 minutes.

• Add frozen peas and salt & pepper just before serving and adjust seasonings as necessary after tasting.

____________________________________

Mega Meal Plan

Wegmans

May 3rd – 9th

As our Wegmans Meal Planner, Hannah, transitions into her new role as chef de cuisine at Harvest Moon Catering, we are recycling some of her most popular plans for a few weeks.  Enjoy this one and remember, some ingredients may no longer be on sale.  Just find an appropriate substitute that is on sale and if you have questions, let us know!  Thank you for your support of this small business.

This list is based on Sale items for the week of May 3rd – 9th , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

News : We are currently working on an app that will streamline this process and make it even more efficient and easier to use, both for in-store shopping and online shopping.  Stay tuned for our launch in the late spring of 2017.

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Balsamic Chicken Breast with Roasted Cippolini Onions & Tomatoes

2-3 lb chicken breast

2 pkg cippolini onions

1 pint grape tomatoes

½ cup balsamic vinegar

½ bunch thyme

½ bunch basil

A lovely entre that re-runs as a great salad with the addition of tender greens and possibly a little fresh, creamy mozzarella. If that sounds good to you, go ahead and double this recipe, for a few bucks more and about 5 minutes of extra prep-time, you can have some outstanding "leftovers" that don't have the kind of "appeal" that leftover dinner sometimes has. See that? Now you're a home chef superstar!

Main 2: Maple Mustard Glazed Turkey Breast & Sweet Potatoes

1 each turkey breast

½  cup whole grain mustard

¼ cup maple syrup

4 each sweet potatoes

Sweet potatoes & turkey triggers major nostalgia, traditional flavors but with no time to wait for a turkey dinner! Turkey lends itself to so many different flavors and that's why it remains a favorite. Grab and extra turkey breast at the store to roast and make delicious sandwiches and wraps throughout the week!

Main 3: Udon with Mushrooms, Bok Choy & Eggs

1 pkg udon noodles

1 pkg shiitake mushrooms

1 lb baby bok choy

1 bunch scallions

2 qt vegetable stock

4-6 eggs

Easy, satisfying and economical dinners are what keep us going! This delicate and easy entre is fabulous and kind of an easy thing to change-up. For example, add extra edamame or daikon or kimchi if that's you thing. Take away mushrooms if your kids don't eat them… It's your thing, do what you wanna do…

Main 4: Grilled Tuna Nicoise

2 lb tuna steaks

1 pkg mixed greens

1 pkg French green beans

1 cup nicoise olives

4-6 eggs

½ lb mini golden potatoes

½ lb roma tomatoes

½ bunch radishes

4-6 sprigs parsley

1 each shallot

OK, we're not calling this a salad, because this version is so much more than that! Sharp and hearty. Healthy and filling. Grilled tuna steaks make this a little bit more than your traditional nicoise salad, and your ratio of hearty delicious veggies make it more than a salad. You can prep all of it in advance, too. So when you get home from work, all you have to do is grill that delicious tuna and assemble your plates. You can even make it fun for the kids as a "build your own" style dinner!

Main 5: Shrimp & Veggie Zoodle Pasta

1 lb shrimp, uncooked

1 lb zucchini noodles

1 pt grape tomato

1 bunch asparagus

1 pkg oyster mushrooms

1 shallot

4 cloves garlic

6 sprigs thyme

½ bunch basil

A simple dish that looks forward to summer! It has everything; delicious veggies, sweet tender shrimp, pungent garlic and herbs, and a buttery finish.

Side 1: Cucumber & Tuna Salad

1 each cucumber

1 each avocado

½ each red onion

1 can solid chunk albacore tuna

1 each lemon

4-6 sprigs parsley

Hearty all on it's own or as a compliment to you entre. Fresh ingredients make this salad really sing! If you like to make a big batch for the week, just keep the avocados out until you're ready to serve it, and all that marinating is great for the veggies!

Side 2: Spinach Salad with Maple Pecans

1 bag spinach

½ each red onion

1 each granny smith apple

1 bag maple toasted pecans

½ cup dried cranberries

Super flavorful and majorly healthful! This salad is easy to pair with any protein for a complete meal for lunch or a quick dinner.

Side 3: Three Bean & Arugula Salad

1 can cannelini beans

1 bag edamame, shelled

1 lb French green beans

1 pkg lemony arugula

¼ cup dijon mustard

2 stalks celery

1 each carrot

1 each shallot

Beans! …All I heard was "healthy and filling"! Sharp dijon vinaigrette give these tender beauties an edge that balances beautifully with the creamy nature of cannellini beans and edamame. Arugula is a tender green, but as it marinates it gives up a lot of sharp, peppery flavor.

Soup: Creamy White Bean & Sage

1 bag dry cannellini beans

2 qt chicken or vegetable stock

1 each onion

2 stalks celery

1 each carrot

1 bunch sage

½ lb smoked pork product (optional)

1 cup greek yogurt

We are approaching the last days of cold weather, why not celebrate the chill one last time with this luscious bean soup? Add smoked ham hocks or bacon to add a layer of flavor, alternately smoked vegan products can add that dimension for our vegetarian or vegan friends. This soup stands tall all on it's own, but if you like to add a handful of arugula or spinach, tofu or chicken, additional veggies, that makes it that much more special. That's why a good bean soup should always be a part of your repertoire!

Breakfast:

Yogurt, fruit & nut parfaits

Oats & baked apples

Eggs & avocado toast

Lunch:

White bean soup & grilled cheese

Balsamic chicken and cippolini onions & tomatoes over greens

Maple mustard turkey wraps

Snacks:

Fresh whole fruits

Cheese & crackers

Granola bars

______________________________________________________

Pantry Staples

Extra virgin olive oil

Cooking oil

Butter

Salt & pepper

Cayenne pepper

Cinnamon stick

Bay leaves

Soy sauce

Honey

Balsamic vinegar

Apple cider vinegar

Champagne vinegar or White wine vinegar

Maple syrup

Dijon mustard

Whole grain mustard

Onion

Celery

Carrots

Garlic

Parmesan

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Clementine Oranges, Spanish, FAMILY PACK		$5.99 5 lb.
Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 6	Butter Potato		$3.12 – 1 Package (approx. 0.35 lb.)
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Hass Avocados		$1.67 1 ea.
Qty. 1	Bunch Radishes		$1.59 1 ea.
Qty. 1	Greenhouse Grown Seedless Cucumbers		$2.50 1 ea.
Qty. 4	Shallots		$1.80 – 1 Package (approx. 0.15 lb.)
Qty. 2	Wegmans Cleaned and Cut French Green Beans		$8.98 24 oz.
Qty. 1	Wegmans Basil		$2.99 2 oz.
Qty. 1	Wegmans Triple Washed Spring Mix		$2.49 5 oz.
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Triple Washed Baby Arugula		$2.49 5 oz.
Qty. 1	Shiitake Mushrooms		$3.50 – 1 Package (approx. 0.5 lb.)
Qty. 2	Wegmans Grape Tomatoes		$5.98 1 pt.
Qty. 1	Bulk Garlic		$0.80 – 1 Package (approx. 0.2 lb.)
Qty. 1	Melissa's Edamame Soybeans, Shelled		$4.99 10 oz.
Qty. 1	Red Onions		$0.76 – 1 Package (approx. 0.45 lb.)
Qty. 4	Organic Plum Tomatoes (Roma)		$4.00 – 1 Package (approx. 0.25 lb.)
Qty. 1	Oyster Mushrooms		$3.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Triple Washed Baby Spinach		$2.49 5 oz.
Qty. 1	Organic Sage		$2.69 0.75 oz.
Qty. 2	Wegmans Cleaned and Cut Peeled Cipolline Onions		$7.98 6 oz.
Qty. 4	Sweet Potatoes		$2.68 – 1 Package (approx. 0.45 lb.)
Qty. 1	Wegmans Organic Zucchini Noodles		$7.99 – 1 Package (approx. 1 lb.)
Qty. 3	Granny Smith Apples		$3.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Petite Baby Bok Choy Bag		$1.99 16 oz.
Qty. 1	Asparagus		$1.99 – 1 Package (approx. 1 lb.)

Meat/Protein

Qty. 1	Wegmans Split Turkey Breast		$9.20 – 1 Package (approx. 2.25 lb.)
Qty. 1	Wegmans Boneless Skinless Chicken Breasts with Rib Meat, FAMILY PACK		$10.74* – 1 Package (approx. 6 lb.)
Qty. 1	Yellowfin Tuna Steaks		$9.98* 32 oz.
Qty. 1	Wegmans Large Uncooked Shrimp from Belize, Peeled & Deveined		$12.99 16 oz.

Dairy/Eggs

Qty. 1	Sierra Nevada Cheese Company White Cheddar Cheese		$5.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 2	Wegmans Greek Yogurt, Plain		$2.00* 5.3 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Vanilla & Almonds Granola		$3.99 12 oz.
Qty. 1	Wegmans Sweetened Dried Cranberries		$1.79 6 oz.
Qty. 1	Wegmans Udon Noodles		$4.99 26.45 oz.
Qty. 1	Pitted Nicoise-Coquillo Olives		$4.75 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Maple Toasted Pecans		$5.49 9 oz.

Canned Goods & Non-Perishables

Qty. 3	Wegmans Vegetable Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Bumble Bee Tuna, Solid White Albacore, in Water		$3.49 12 oz.
Qty. 1	Goya Kidney Beans, White		$1.99 16 oz.
Qty. 1	Wegmans Cannellini Beans		$0.65 15.5 oz.
Qty. 1	Wegmans Cracked Wheat Crackers		$2.49 8.8 oz.

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Balsamic Chicken Breast with Roasted Cippolini Onions & Tomatoes

2 pkg cippolini onions

½ cup balsamic vinegar

as needed extra virgin olive oil

as needed salt & pepper

½ bunch thyme

2-3 lb chicken breast

1 pint grape tomatoes

½ bunch basil

Process:

• Preheat oven to 450 F

• Toss onions with balsamic vinegar, olive oil, salt, pepper, and thyme sprigs. Spread over a sheet pan and place in the oven to roast for about 10 minutes

• Prepare chicken breast by seasoning with salt & pepper. After the onions have roasted a little, drop the temperature to 350, turn with a spoon or spatula and leave some space in the center of the pan for the chicken breasts. Lay the chicken into the pan with the onions and continue to roast for 20-30 minutes or until the internal temperature of the chicken reaches 160 F

• For the last 10 minutes of cooking, add the grape tomatoes to the pan and roast till the chicken is finished. The tomatoes should just start to blister, but remain pretty firm and fresh. When all are finished, adjust seasoning with salt and pepper, add a drizzle of olive oil and garnish with chopped or chiffonade basil

Suggested Sides: Spinach & Pecan Salad or Three Bean & Arugula Salad

Main 2: Maple Mustard Glazed Turkey Breast & Sweet Potatoes

1 each turkey breast

as needed cooking oil

as needed salt & pepper

½  cup whole grain mustard

¼ cup maple syrup

4 each sweet potatoes

as needed butter

Process:

• Preheat the oven to 350 F

• Rub the turkey breast with a little oil to promote even browning on the skin. Season well with salt & pepper and lay out over a lightly oiled sheet pan. Place into the oven for about 20  minutes

• While the turkey is roasting, cut the sweet potatoes into wedges, ¼'s or ⅙'s. Toss with a little olive oil, salt and pepper. After the turkey roasts for the first 20 minutes, spread the sweet potatoes all around it and roast for another 20 minutes

• In a small bowl, mix the maple syrup with whole grain mustard. When the turkey breast and sweet potato wedges have roasted to a near-finished state, brush the turkey with a the maple and mustard glaze and finish roasting till the internal temperature reaches 160 F

• Allow the turkey breast to rest for at least 5 minutes before slicing. While it rests, add any remaining glaze and a knob of butter to the pan with the sweet potatoes. Adjust seasoning with salt & pepper if needed and serve warm with tender juicy sliced turkey

Suggested Sides: Three Bean & Arugula Salad or Spinach & Pecan Salad

Main 3: Udon with Mushrooms, Bok Choy & Eggs

2 qt vegetable stock

1 each bay leaf

1 each cinnamon stick

2 slices ginger, quarter sized

1 pkg shiitake mushrooms, julienne

1 lb baby bok choy, halved

1 pkg udon noodles

4-6 eggs (depending on the size and preference of your family)

as needed soy sauce

1 bunch scallions, sliced on a bias

Process:

• In a soup pot, bring veg stock to a simmer along with the bay leaf, cinnamon stick and ginger. Simmer for about 20 minutes and remove  the bay, cinnamon and ginger

• Carefully place shiitake mushrooms, bok choy and noodles into the broth and simmer for a minute

• When the broth recovers back to a simmer after adding the vegetables and noodles, carefully crack the eggs into a cup first and drop them gently into the broth one at a time. Simmer very gently until the eggs are poached to your taste. A good time for a soft-yolked egg is 4-5 minutes at a gentle simmer, but if you like your yolks more firm, go for 6 or more minutes

• Season the broth to taste with soy sauce and serve with sliced scallions

Suggested Sides: Cucumber Tuna Salad

Main 4: Grilled Tuna Nicoise

4-6 eggs

1 pkg French green beans, cut into 1 inch pieces

½ lb small golden potatoes, quartered

4-6 sprigs parsley, chopped

1 each shallot, minced

¼ cup chapagne vinegar

2/3 cup dijon mustard, divided

¾ cup extra virgin olive oil, divided

as needed salt & pepper

2 lb tuna steaks

1 pkg mixed greens

½ lb roma tomatoes, quartered

½ bunch radishes, sliced

1 cup nicoise olives

Process:

• Preheat the grill to medium-high heat. Bring 2 medium pots of salted water to a boil

• When the water boils, carefully drop eggs into one of the pots with a ladle or spoon to keep from breaking the shell. Set a timer and gently boil for 12-14 minutes. If the water reaches a rolling boil, your eggs will be rubbery. If your water barely simmers, the eggs won't be cooked through. It might be helpful to add an egg to test before you take them all out. When they're ready, remove them from the water with a spoon and shock them in ice water. When they cool completely, peel and reserve the eggs

• In the other pot of boiling water, blanch the green beans until they're tender but still a little crunchy. Remove from the water and shock in ice water. Reserve

• In another small pot, place your quartered potatoes with enough water to cover them and a pinch of salt. Bring to a simmer and cook gently until tender, but not breaking apart. Drain and toss with salt, pepper and olive oil. Spread over a sheet pan to cool at room temperature. When they are cooled, sprinkle the potatoes with chopped parsley

• In a jar with a tight fitting lid, mix shallot, vinegar, ¼ cup dijon, ½ cup of olive oil, salt & pepper. Tighten the lid onto the jar very well and shake vigorously to make the dressing

• Mix the remaining dijon and olive oil together, brush over the tuna just before grilling. Place tuna onto the grill, season to taste on both sides. If you like tuna rare- medium rare a few minutes on each side in enough time to keep the center rare, add grill time in increments to achieve your desired internal temperature

• When the tuna is ready, assemble your salad; greens first, quartered or sliced eggs, french beans, potatoes, tomatoes, radishes, olives, drizzle or toss the dressing over each serving, and place your beautifully grilled tuna right on top

Suggested Sides: Creamy White Bean & Sage Soup

Main 5: Shrimp & Veggie Zoodle Pasta

as needed extra virgin olive oil

1 pkg oyster mushrooms, trimmed to bite-sized pieces

1 each shallot, minced

4 cloves garlic, minced

1 bunch asparagus, trimmed and cut to bite-sized pieces

1 pt grape tomato, halved

1 lb shrimp, uncooked

as needed butter

1 lb zucchini noodles

6 sprigs thyme, picked and chopped

½ bunch basil, picked and chopped (save a few leaves for garnish if you like)

as needed salt & pepper

as needed parmesan

Process:

• In a large saute pan or dutch oven, heat a generous amount of olive oil to its smoking point. Carefully place mushroom into the pan and saute till golden brown. Stir in the shallot and garlic, sweat till tender and aromatic

• To trim asparagus, cut away the most fibrous parts of the bottoms, cut pieces 1-2 inches long. Stir asparagus into the pan and cook until tender. Then add the tomatoes and cook just until the tomatoes start to break down

• Remove the tails from the shrimp and add them to the vegetables, stir in and gently cook until they are tender and cooked completely through. Be careful to keep from cooking to fast or for too long. Stir in a knob of butter and adjust seasoning

• In a separate saute pan, warm a little olive oil and toss the zucchini noodle into the pan along with the herbs and saute until the noodles are tender. Serve with the shrimp and vegetable ragout over it. Garnish with basil and shaved parmesan

Side 1: Cucumber & Tuna Salad

½ each red onion, slice thinly

1 each lemon, juice

1 each cucumber

1 each avocado

1 can solid chunk albacore tuna

4-6 sprigs parsley, picked and chopped

as needed extra virgin olive oil

as needed salt & pepper

Process:

• In a large bowl, combine the onion and lemon juice with a pinch of salt and pepper. Let it marinate while preparing other ingredients. This will mellow the bitterness and sting of the onion

• Cut the cucumber in half lengthwise, slice and toss into the bowl with onions. Dice the avocado and toss into the bowl. Drain liquid away  and toss in the tuna

• Chop the parsley as fine as you like, the finer it is chopped, the more flavor is released. Stir in the parsley, drizzle liberally with olive oil and stir the mixture together gently. Season to taste and serve right away

Side 2: Spinach Salad with Maple Pecans

¼ cup apple cider vinegar

½ cup extra virgin olive oil

1 Tbsp honey

pinch cayenne pepper

as needed salt

½ each red onion

1 bag spinach

1 each granny smith apple, quartered and sliced

1 bag maple toasted pecans

½ cup dried cranberries

Process:

• Use a jar with a tight fitting lid to mix the dressing. Combine vinegar, olive oil, honey, cayenne and a pinch of salt. Tighten the lid very well onto the jar and shake vigorously.

• Slice the red onion very thinly and pour the dressing over it in a small bowl, let it marinate for a few minutes to take the sting and bitterness from the onion

• In a salad bowl, toss the baby spinach with onions, dressing and layers of sliced apples, maple toasted pecan and dried cranberries. Make sure to save some of each to garnish the top of the salad.

Side 3: Three Bean & Arugula Salad

1 bag edamame, shelled

1 lb French green beans, trimmed to 1 inch pieces

⅓ cup dijon mustard

¼ cup apple cider vinegar

⅓ cup extra virgin olive oil

2 stalks celery

1 each carrot

1 each shallot

1 can cannellini beans

1 pkg lemony arugula

as needed salt & pepper

Process:

• Bring a medium pot of salted water to a boil

• Blanch edamame till tender, add french beans to the same water and simmer for 1-2 minutes. Drain both together into a colander that fits into a large bowl of ice water. Don't leave them in the water for longer than it takes to cool them, let all excess ice water drain away while preparing the rest of the salad

• In a large bowl, whisk dijon, vinegar, and olive oil together. Dice celery, carrot, and shallot very small and stir them into the bowl

• Drain cannellini beans well and mix them into the bowl along with the edamame and french beans that were blanched. Mix well with the dressing and add as much arugula as you would like, mix it well and adjust seasoning to taste

Soup: Creamy White Bean & Sage

1 bag dry cannellini beans

as needed cooking oil

1 each onion, small diced

2 stalks celery, small diced

1 each carrot, small diced

½ lb smoked pork product (optional)

2 qt chicken or vegetable stock

1 each bay leaf

1 bunch sage, pick and save half of the leaves to garnish the soup

1 cup greek yogurt

Process:

• Inspect beans well for foreign objects like stones or pieces of beans that look unsightly, then soak overnight with plenty of water

• In a large soup pot, heat enough oil to coat the bottom of the pan. Sweat the onions until tender and aromatic. Add celery and carrots and continue to sweat till all the vegetables are starting to become tender. Add smoked product at this point if you wish. If you're using bacon, let it render till the meat browns. If you're using ham hocks, place them into the pot with the beans and stock and simmer to extract flavor

• Drain the beans and add them to the pot along with the stock and bay leaf. Tie the sage (that isn't being used for garnish later) with a length of butcher's twine and drop it into the soup. Simmer the beans for 40 minutes to an hour till they're tender. Add additional stock or water if necessary

• When the beans are tender enough to mash completely against the roof of your mouth with your tongue, they're ready. You may season the soup now and call it finished or you can scoop a cup or two of beans with plenty of broth and puree it then add it back to your soup to add a rich creamy texture

• When you're happy with the texture of your soup, chop the sage leaves and stir them into your soup along with the greek yogurt, adjust seasoning to taste and enjoy right away or cool it down to enjoy throughout the week

---

Special Announcement

April 30th, 2017

Greetings fellow Wegmans enthusiasts!  We have some special news to share: Your Meal Planner, Hannah Matarazzo, who has been working tirelessly to bring you beautiful and healthy Meal Plans over the last six months has just taken on an exciting new role as the Chef de Cuisine (that's big!) of Charlottesville's own Harvest Moon Catering.

We are thrilled for her and this amazing new opportunity!

What does this mean for Vie?  Not much at all except the validation, of course, that we have an amazing resource in Hannah!  She will be taking some time to transition into her new role and therefore we will be rotating through some of her old plans for awhile as needed.

If you have any questions, comments or suggestions please give us feedback.

Thank you for your continued support and enthusiasm as we grow and change here at Vie.

Warmly,

Lynsie & the Vie Team

---

Mega Meal Plan

Wegmans

This list is based on Sale items for the week of April 19-25 , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Tri Tip Kebabs with Mushrooms and Tomatoes

2 lb beef tri tip *Sub tofu if desired

2 pt button mushrooms

1 pt grape tomatoes

1 small onion

2-4 garlic cloves

2 lemons

½ bu oregano

½ bu mint

1 pkg skewers

Tri tip is ideal for a preparation like this. Because of the tender texture and low profile, tri tip is an economical choice, and it is so delicious! Spices in this dish are so beautifully balanced, the mushrooms soak it up, they are an absolute sponge for flavor! Marinate extra and use them on salads later in the week! This steak eats well cold or reheated, so you have options.

Main 2: Flounder with Zucchini & Melon Salad

1.5 lb flounder fillet

2 zucchinis

1 cantaloupe

2 oranges

½ bu mint

½ cup pepitas

Light, refreshing and easy… that's what it's all about! Spring brings so many opportunities for fresh ingredients prepared simply so you can get back to enjoying your family, your garden, your outdoor activities, all without sacrificing beautiful meals together.

Main 3: Chicken Breast with Creamy Boursin Tomatoes

2 lb chicken breast

1 small onion

2-4 garlic cloves

2 pt grape tomatoes

1 pkg boursin cheese

¼ bu parsley

½ bu basil

As simple as dinner gets! Delicious seared chicken breast with sauteed tomatoes and creamy boursin cheese melted in. Pair with a salad or a little simple rice or couscous for the win! Make a bunch of extra for easy lunches throughout the week. This entire dish can be wrapped into a whole wheat tortilla with a little lettuce for a great lunch that hits all the right buttons!

Main 4: Steak Style Tofu & Grilled Squash

1 pkg extra firm tofu

2 zucchini

2 yellow squash

¼ bu parsley

½ bu basil

1 lemon

Tofu is so versatile and we're really testing the limits by marinating tofu with steak flavors for a whole different flavor profile. It satisfies the palate and as a bonus, it promises less saturated fat, cholesterol and calories than a grilled steak. What's not to enjoy about that?

Main 5: BBQ Braised Chicken Legs & Roasted Potatoes

3-4 lb chicken leg quarters

24 oz little golden potatoes

2 cups quality BBQ sauce

½ bu thyme

¼ bu parsley

BBQ loves chicken and we love this bbq chicken! It's amazingly easy to make and make lots! Sear it on the stove top or fire up the grill- it's all good in the end and it reheats well or makes great cold leftovers for sandwiches and salads.

Side 1: Peas & Kimchi

1 lb sugar snap peas

2 cups frozen petite peas

1 jar kimchi

So very easy, but with all the finesse of a half-day's effort! Use mild or spicy kimchi, your choice! Sweet crunchy peas are everything in the spring! You'll have a whole new way to enjoy them this season, though.

Side 2: Dirty Healthy Rice

2 pkg meatless sausage crumbles

1 small onion

2 ribs celery

1 green bell pepper

2 cups brown rice

We say "dirty" first so you won't lose focus on this fabulous dish by reading that it's healthy! Tofu sausage and yummy veggies give great flavor. We've got you covered with spicy cajun flair with not so much oil and fat from heavy ingredients.

Side 3: Goat Cheese & Mustard Slaw

1 head Napa cabbage

6 oz goat cheese

½ cup whole grain dijon

¼ cup plain yogurt

¼ bu parsley

Wholesome shreds of napa cabbage, all dolled up with luscious goat cheese and tangy mustard dressing. This summer bring a slaw that no one's ever seen before.

Soup: Cucumber Gazpacho

4 cucumbers

1 green bell pepper

1 small jalapeno

½   small onion

2 garlic cloves

1 lemon

16 oz coconut water

½ bu cilantro

1 cup panko (optional)

It's so hard to leave this alone, once you try it you'll keep going back to it. There are so many ways to enjoy cucumbers and this is a favorite when the temps outside heat up. Spice it up if you like, and serve with grilled fish or enjoy it just as it is.

Breakfast:

Yogurt, granola, berry parfait

Overnight oats with berries

Baked apples & oats

Lunch:

Boursin chicken & tomato wraps

BBQ chicken wraps

Beef Kebab over salad

Snacks:

Whole fruit

Cheese

Luna and/or Cliff bars

______________________________________________________

Pantry Staples

Extra virgin olive oil

Cooking oil

Salt & pepper

Dijon mustard

Worcestershire sauce

Soy sauce

Sesame oil

Rice vinegar

Apple cider vinegar

Mayonnaise

Panko bread crumbs

Cajun spice blend

Bay leaves

Coriander

Cumin

Garlic powder

All purpose flour

Wooden or bamboo skewers

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Sweet Onions, FAMILY PACK		$2.99 3 lb.
Qty. 1	Cosmos Kimchi, Spicy Pickled Nappa Cabbage		$5.99 14 oz.
Qty. 1	Fresh Cilantro (Coriander)		$1.79 1 ea.
Qty. 1	Fresh Nappa Cabbage		$0.63 – 1 Package (approx. 1.25 lb.)
Qty. 4	Green Squash (Zucchini)		$3.28 – 1 Package (approx. 0.55 lb.)
Qty. 1	Wegmans Grape Tomatoes, FAMILY PACK		$3.99 1 qt.
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 4	Greenhouse Grown Seedless Cucumbers		$10.00 1 ea.
Qty. 1	Wegmans Basil		$2.99 2 oz.
Qty. 1	Strawberries, FAMILY PACK		$5.99 32 oz.
Qty. 2	Extra Large Green Peppers		$2.18 – 1 Package (approx. 0.55 lb.)
Qty. 1	Wegmans Baby Gold Potatoes		$3.69 24 oz.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Grape Tomatoes		$2.99 1 pt.
Qty. 1	Jalapeno (Hot) Pepper		$0.44 – 1 Package (approx. 0.22 lb.)
Qty. 1	Fresh Mint		$1.99 1 ea.
Qty. 1	Wegmans Whole White Mushrooms		$2.50 12 oz.
Qty. 2	Sugar Snap Peas		$4.00 – 1 Package (approx. 0.5 lb.)
Qty. 2	Yellow Squash (Goldbar)		$1.64 – 1 Package (approx. 0.55 lb.)
Qty. 1	Oregano		$1.99 1 ea.
Qty. 1	Wegmans Cleaned and Cut Peeled Garlic		$3.99 6 oz.
Qty. 1	Wegmans Apples, Pink Lady		$5.99 3 lb.
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK		$3.99 4 lb.
Qty. 1	Galia Melon		$2.99 1 ea.
Qty. 1	Jumbo Blueberries, Ultra-Premium		$5.99 9.8 oz.
Qty. 2	Wegmans Don't Be Piggy, Meatless Sausage Style Crumbles		$7.98 13.2 oz.
Qty. 1	Wegmans Extra-Firm Tofu		$1.69 14 oz.

Meat/Protein

Qty. 1	Wegmans Angus Beef Tri-Tip Steak		$22.98 – 1 Package (approx. 2 lb.)
Qty. 1	Wegmans Chicken Leg Quarters, FAMILY PACK		$3.62 – 1 Package (approx. 5.25 lb.)
Qty. 1	Wegmans Boneless Skinless Chicken Breasts with Rib Meat, FAMILY PACK		$10.74* – 1 Package (approx. 6 lb.)
Qty. 2	Fresh Flounder Fillet		$22.48 – 1 Package (approx. 0.75 lb.)

Dairy/Eggs

Qty. 1	Boursin Cheese, Gournay, Garlic & Fine Herbs		$4.99 5.2 oz.
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini		$3.19 4.2 oz.
Qty. 2	Wegmans Greek Yogurt, Plain		$2.00* 5.3 oz.
Qty. 1	Wegmans Greek Yogurt, Variety Pack, FAMILY PACK		$7.80 64 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Oats, Old Fashioned		$2.99 42 oz.
Qty. 1	Wegmans Fajita Tortillas, Gordita Style		$1.49 15 oz.
Qty. 1	Rice, Basmati Brown Lundberg, Organic		$3.59 1 lb.

Canned Goods & Non-Perishables

Qty. 1	Vita Coco Coconut Water, Pure		$1.99* 16.9 fl. oz.
Qty. 1	Wegmans Dijon Whole Grain Mustard		$1.89 9.9 oz.
Qty. 2	Wegmans Bourbon BBQ Sauce		$3.98* 18 oz.
Qty. 1	Clif Energy Bar, Crunchy Peanut Butter		$1.09 2.4 oz.
Qty. 1	Luna Nutrition Bar, Whole, Nutz Over Chocolate		$0.99 1.69 oz.
Qty. 1	Clif Energy Bar, Chocolate Chip		$1.09 2.4 oz.
Qty. 1	Luna Nutrition Bar, Whole, Lemonzest		$0.99 1.69 oz.
Qty. 1	Luna Nutrition Bar, Whole, Caramel Walnut Brownie		$0.99 1.69 oz.
Qty. 1	Clif Energy Bar, White Chocolate Macadamia Nut		$1.09 2.4 oz.

Frozen Items

Qty. 1

Wegmans Petite Sweet Peas

$1.99 16 oz.

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Tri Tip Kebabs with Mushrooms and Tomatoes

12-18 each wooden skewers

Marinade:

1 small onion, small diced

2-4 garlic cloves, minced

2 lemons, juice only

½ bu oregano, chopped

½ bu mint, chopped

¼ cup extra virgin olive oil

1 tsp ground cumin

3 tsp ground coriander

1 tsp ground black pepper

2 tsp salt

Kebabs

2 lb beef tri tip, diced into medium-large cubes *Sub tofu if desired

2 pt button mushrooms

1 pt grape tomatoes

Process:

• Soak skewers in water until needed

• Mix marinade ingredients and mix in the diced beef. Marinate the beef for up to 3 hours

• Preheat grill to high heat

• Drain the beef and keep a portion of the marinade. Toss tomatoes and mushrooms in the marinade just before skewering them

• Arrange beef, mushrooms and tomatoes into the skewers. Place onto an oiled grill and cook to your desired doneness

• Serve right off the grill & enjoy with one of your sides listed below

Suggested Sides: Dirty Healthy Rice or Cucumber Gazpacho

Main 2: Flounder with Zucchini & Melon Salad

2 zucchini

as needed extra virgin olive oil

as needed salt & pepper

½ bu mint, chopped

1 cantaloupe, seeded and diced to bite-sized pieces

2 oranges, segmented

½ cup pepitas

1.5 lb flounder fillet, cut into 4-6 ounce portions

1 cup flour (optional)

Process:

• You can spiralize your zucchini if you wish or cut it lengthwise and slice thinly. Warm enough olive oil in a large saute pan to cover the surface. Lightly saute zucchini, just enough to soften it, season to taste with salt & pepper. Remove from the heat and toss in the mint while zucchini is still slightly hot

• When the zucchini cools completely, toss in diced cantaloup and orange segments garnish with salted pepitas.

• Heat a large saute pan with enough olive oil to coat the surface. Season flounder fillets with salt & pepper, dredge (coat) with flour and gently place into the hot pan. Turn after 2-3 minutes or when the fish turns golden brown. Continue to sear the second side for 2-3 minutes or until the fish is firm and totally cooked through

• Adjust seasoning to the salad if necessary and serve the warm flounder with the salad at room temperature or chilled

Suggested Sides: Cucumber Gazpacho or Peas & Kimchi

Main 3: Chicken Breast with Creamy Boursin Tomatoes

as needed cooking oil

2 lb chicken breast

as needed salt & pepper

1 each small onion, julienne

2-4 garlic cloves, minced

2 pt grape tomatoes

1 pkg boursin cheese

¼ bu parsley, chopped

½ bu basil, chopped

Process:

• Warm a large saute pan with a little cooking oil until it starts to smoke slightly. Carefully place chicken breasts into the pan. Season well with salt & pepper. Turn only when the chicken develops deep golden brown color. Cook the chicken breast completely to an internal temperature of 160 F. Remove from the pan and reserve

• In the same pan,  add a little more oil and saute the onions and garlic until tender and aromatic. Add tomatoes and sweat until the skins start to blister

• When the tomatoes begin to blister, add boursin cheese and herbs. Adjust seasoning as needed. Return Chicken to the pan and baste the cheesy sauce and tomatoes over each breast before serving

Suggested Sides: Dirty Healthy Rice or Goat Cheese Mustard Slaw

Main 4: Steak Style Tofu & Grilled Squash

Marinade:

¼ bu parsley, chopped

½ bu basil, chopped

1 lemon, juice only

¼ cup dijon mustard

¼ cup worcestershire sauce

¼ cup soy sauce

1 Tbsp garlic powder

1 pkg extra firm tofu, sliced ½-¾ inch thick

2 zucchini, slice ¼- ½ inch thick

2 yellow squash, slice ¼- ½ inch thick

as needed salt & pepper

Process:

• Whisk together all marinade ingredients and pour over tofu and marinate as long as you wish, even overnight!

• Preheat the grill to high heat

• Gently place tofu slices on the grill and develop deep grill marks for flavor. Turn only when you feel you've achieved that good flavor. Continue to cook the second side to get more good flavor from the grill

• Just before grilling the squash, pass each slice through the same marinade used for the tofu. Check the flavor before seasoning with salt & pepper and adjust to suit your taste. Grill both sides of the squash slices till they're tender and slightly charred

• Serve warm straight off the grill!

Suggested Sides: Goat Cheese Mustard Slaw or Peas & Kimchi

Main 5: BBQ Braised Chicken Legs & Roasted Potatoes

24 oz little golden potatoes

as needed extra virgin olive oil

as needed salt & pepper

½ bu thyme, chopped

¼ bu parsley, chopped

3-4 lb chicken leg quarters

2 cups quality BBQ sauce

Process:

• Preheat the grill or heat a large saute pan if you wish to cook this inside. Preheat the oven to 375 F

• Toss potatoes with extra virgin olive oil, salt & pepper. Spread over a sheet pan and roast in the oven until they're tender and don't resist when pricked with a fork, approximately 30 minutes depending on the size of your potatoes. Toss with chopped herbs before they cool completely to release that good herbal flavor and aroma

• Season chicken legs and grill or sear until you develop good color and flavor on both sides. Place the chicken into a glass baking pan. Spread bbq sauce over all the legs and cover to bake for 30 minutes or until the internal temperature reaches 160 F at least. Since this is a moist cooking method, you can let them go until the meat falls from the bone without becoming dry

• Enjoy your juicy bbq chicken with mildly seasoned potatoes so they soak up all that good flavor!

Suggested Sides: Goat Cheese mustard Slaw or Peas & Kimchi

Side 1: Peas & Kimchi

1 lb sugar snap peas, cut in half

2 cups frozen petite peas

1 jar kimchi

¼ cup soy sauce

¼ cup rice vinegar

2 Tbsp sesame oil

Process:

• Bring 2 quarts of salted water to a boil to cook the petite peas

• Trim sugar snap peas and cut in half. Place them into a boil to mix all ingredients

• Blanche petite peas until tender and drain. Stir into the bowl with the sugar snap peas. The heat will heighten the color of the sugar snaps without cooking them so much that they lose their "snap", stir occasionally to release more steam and ensure that all are cooling well

• While the peas are cooling, chop the kimchi as finely as you like. The more you chop it, the more the flavor disperses, but if you like to keep in more chunky, that will lend more texture to your salad

• Mix peas, kimchi, soy sauce, rice vinegar and sesame oil. Adjust seasoning if you wish with more soy sauce, sriracha or vinegar

Side 2: Dirty Healthy Rice

2 cups brown rice

1 each bay leaf

as needed cooking oil

2 pkg meatless sausage crumbles

1 small onion, diced

2 ribs celery, diced

1 green bell pepper, diced

2 Tbsp Cajun spice blend

as needed salt & pepper

Process:

• In a medium pot, combine 2 cups of brown rice with 4 cups of water, a pinch of salt and a bay leaf. Bring to a simmer, cover and maintain a low simmer until the rice has absorbed all the liquid, approximately 40 minutes on a low simmer, covered. Rest the rice for about 5 minutes and fluff with a fork.

• In a Large pot or dutch oven, heat a small amount of oil and stir in the meatless sausage crumbles followed by the onion, then celery, then bell pepper. Sweat each one until tender before adding the next

• Stir in cajun spice blend and rice. Adjust seasoning to taste with more Cajun spice, salt & pepper

Side 3: Goat Cheese & Mustard Slaw

1 head Napa cabbage, shredded

½ cup whole grain dijon

¼ cup plain yogurt

¼ cup mayonnaise

¼ cup apple cider vinegar

¼ bu parsley

as needed salt & pepper

6 oz goat cheese, crumbled

Process:

• Shred cabbage thinly and place into a bowl for mixing

• In a jar with a tight fitting lid, mix dijon, yogurt, mayonnaise, vinegar, parsley and pinch of salt & pepper. Screw the lid on very tightly and shake vigorously.

• Mix the dressing with cabbage and about half the goat cheese. Reserve the rest of the goat cheese to garnish the bowl when you serve the slaw. Let the slaw marinate with the dressing for about half an hour before serving if you can. It will release some water that you might want to drain away.

• Adjust seasoning to suit your taste and serve with goat cheese crumbles scattered over the top

Soup: Cucumber Gazpacho

4 English cucumbers

1 green bell pepper

1 small jalapeno, remove the stems and seeds

½   small onion

2 garlic cloves

as needed coconut water

½ bu cilantro, leaves only, chopped

1 lemon, juice only

1 cup panko (optional)

Process:

• Roughly chop all veggies to be placed into a blender. Pulse until you have achieved a chunky puree. Use a little coconut water as needed to achieve a texture that you like. You can make it very smooth if you wish, you may want to reserve a half cucumber to dice for garnish to add later

• When all veggies are blended and a good texture, stir in chopped cilantro leaves, lemon juice, salt & pepper to taste

• Use panko bread crumbs if you wish to adjust the consistency of the soup

***Pro Tip***

As fruits and vegetables come into season, if there is something that you particularly love or some things that are very cost effective in season but expensive out of season, you can preserve a batch to enjoy later. Fruits can be baked or stewed and frozen. Most vegetables do well if roasted and frozen or sealed in food saver/vacuum sealed bags and then frozen. Most citrus fruits can be cured in salt, sugar, and spice blends to use in the summer when citrus fruits aren't at their peak. This can even provide an opportunity to introduce more flavor to the citrus and therefore, more flavor to your meals!

---

Mega Meal Plan

Wegmans

April 12th – 18th

This list is based on Sale items for the week of April 12th – 18th, 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Hearty Beef Stew Over Quinoa

Beef Stew Meat

1 Onion

Carrots

Celery

4 cloves, garlic

Diced Tomatoes

Beef Stock

Red Wine

Rutabaga

Parsnips

Frozen Peas

Tri-Color Quinoa

Parsley

Nothing more satisfying that rich stew and nutty delicate quinoa!

Main 2: Chicken Saltimbocca, Zoodles & Tomatoes

Chicken Cutlets

Prosciutto

2-4 sprigs, Sage

1 cup, Chicken Stock

1 Lemon

Zucchini Noodles

Grape Tomatoes

2-4 cloves, Garlic

2-4 sprigs, Basil

Beautifully named food doesn't need to equal intimidating preparation! In fact, this saltimbocca is simple and delicious!

Main 3: Trout Almandine, Mushrooms & Green Beans

4-6 Trout Fillet

1 Lemon

½  cup, Sliced Almonds

1 Shallot

½ lb, Maitake Mushrooms

Green Beans

Trout is such a delicate protein. Handled with care and balanced flavor, you are all sure to love this meal!

Main 4: Citrus & Herb Roasted Chicken Thighs and Creamy Chevre Polenta

Chicken Thighs, skinless & boneless

2 Oranges

2-4 sprigs, Sage

2 sprigs, Rosemary

2-4 sprigs, Parsley

Polenta

2 cups, Chicken Stock

2 cups, Light Cream

4 oz, Chevre

Citrus and herbs are the perfect bright compliment to the rich dark meat of chicken thighs and creamy polenta.

Main 5: Center Cut Pork Chops with Sausage, Kale & Bean Ragout

Pork Chops, Center Cut & Boneless

Mild Italian Sausage

1 head, Garlic

1 Shallot

4-6 sprigs, Sage

Kale

2 cups, Chicken Stock

Cannellini Beans

There is so much rich flavor in this ragout, a perfect pairing with any lean protein.

Side 1: Sugar Snap Peas & Citrus Salad

Sugar Snap Peas

2 Oranges

Pea Greens

So light and bright, this will taste like sunshine on a cold winter evening. Match it up with rich dishes that need a shot of tangy sweet flavor.

Side 2: Roasted Vegetables & Millet

Zucchini

Yellow Squash

Scallions

Millet

2 cups, Chicken Stock

Millet is so full of nutrients like iron and B vitamins, and so light and nutty tasting. It works beautifully with roasted squash and scallions.

Side 3: Turmeric Roasted Cauliflower, Shallot Caper Dressing

Cauliflower

2 Shallots

Nonpareil Capers

Rich in flavor and nutrients, not so heavy on the fat and calories, and so very delicious!

Soup: BLT Soup

Bacon

Onion

Celery

2 Qt, Chicken Stock

Idaho Potatoes

Peppery Greens

Diced Tomatoes

You're going to love this twist on the magical flavor profile of the bacon lettuce tomato sandwich!

Breakfast:

Oat Muffins

Yogurt Berry Smoothies

Frittatas

Lunch:

Grilled Cheese & BLT Soup

Leftover Veggie Wraps

Grain Bowls with Poached Eggs

Snacks:

Whole Fruits

Cheese

Single Serve Yogurt

______________________________________________________

Pantry Staples

Kosher or Sea Salt

Cooking Oil

Extra Virgin Olive Oil

Butter

Flour

Bay Leaf

Crushed Red Pepper Flakes

Turmeric

Parmesan or Pecorino

Champagne Vinegar

Dijon Mustard

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 1	Maitake Mushrooms		$6.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Carrots		$1.29 16 oz.
Qty. 1	Green Squash (Zucchini)		$0.82 – 1 Package (approx. 0.55 lb.)
Qty. 1	Strawberries		$3.99 16 oz.
Qty. 2	Russet Potatoes		$1.48 – 1 Package (approx. 0.75 lb.)
Qty. 6	Shallots		$2.70 – 1 Package (approx. 0.15 lb.)
Qty. 4	Cooking Onions		$1.20 – 1 Package (approx. 0.3 lb.)
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Rutabagas (Yellow Turnip)		$2.58 – 1 Package (approx. 2 lb.)
Qty. 1	Fresh Rosemary		$1.99 1 ea.
Qty. 1	Parsnips		$0.60 – 1 Package (approx. 0.3 lb.)
Qty. 1	Blackberries, FAMILY PACK		$4.99 12 oz.
Qty. 1	Wegmans Grape Tomatoes		$2.99 1 pt.
Qty. 1	Wegmans Cleaned and Cut Trimmed Green Beans		$2.99 12 oz.
Qty. 1	Wegmans Garlic, Cleaned and Cut, Peeled		$3.99 6 oz.
Qty. 1	Organic Fresh Basil		$2.69 0.75 oz.
Qty. 2	Wegmans Cleaned and Cut Peeled Cipolline Onions		$7.98 6 oz.
Qty. 1	Wegmans Triple Washed Baby Kale Greens, FAMILY PACK		$4.69 11 oz.
Qty. 1	Sage		$1.99 1 ea.
Qty. 1	Yellow Squash (Goldbar)		$0.82 – 1 Package (approx. 0.55 lb.)
Qty. 1	Snow Pea Leaves		$2.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Cauliflower, Size 9		$2.00 1 ea.
Qty. 1	Heritage Reserve Navel Oranges		$4.99 3 lb.
Qty. 1	Wegmans Zucchini Noodles		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Cleaned and Cut Sugar Snap Peas		$4.99 10 oz.
Qty. 1	Wegmans Celery, Organic		$2.99 1 ea.
Qty. 1	Blueberries, FAMILY PACK		$6.99 18 oz.

Meat/Protein

Qty. 2	Fresh Rainbow Trout Fillet		$23.98 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans All Natural Prosciutto		$14.99 16 oz.
Qty. 2	Wegmans Center Cut Bacon		$9.38 16 oz.
Qty. 1	Wegmans Boneless Skinless Chicken Thigh Cutlets, FAMILY PACK		$9.35 – 1 Package (approx. 4.7 lb.)
Qty. 1	Wegmans Boneless Beef for Stew, FAMILY PACK		$21.21 – 1 Package (approx. 4.25 lb.)
Qty. 1	Wegmans Boneless Center Cut Pork Chops, FAMILY PACK		1 lb.
Qty. 1	Wegmans Mild Italian Sausage Patties		$6.86 – 1 Package (approx. 1.6 lb.)
Qty. 1	Wegmans Thin Sliced Chicken Cutlets		$8.24 – 1 Package (approx. 1.5 lb.)

Dairy/Eggs

Qty. 2	Upstate Farms Light Cream, Ultra-Pasteurized		$2.78 8 fl. oz.
Qty. 1	Wegmans Whole Wheat Tortillas		$2.79 16 oz.
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini		$3.19 4.2 oz.
Qty. 1	Wegmans Greek Yogurt, Vanilla Flavored, FAMILY PACK		$3.19 32 oz.
Qty. 1	Vermont Creamery Cheese, Fresh Goat, Classic Chevre		$3.99 4 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Organic Multigrain Baguette		$3.50 15 oz.
Qty. 1	Millet, Hulled, Organic		$2.49 1 lb.
Qty. 1	Alter Eco Quinoa, Heirloom, Organic, Rainbow		$6.99 12 oz.
Qty. 1	Old Wessex Ltd. Oatmeal, Organic, Irish-Style		$2.99 18.5 oz.

Canned Goods & Non-Perishables

Qty. 4	Wegmans Chicken Culinary Stock		$7.96* 32 fl. oz.
Qty. 3	Wegmans Beef Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Wegmans Nonpareil Capers		$1.79 3 fl. oz.
Qty. 1	Wegmans Cannellini Beans		$0.65 15.5 oz.
Qty. 1	Cento Tomatoes, Petite Diced		$1.79 28 oz.
Qty. 1	Bob's Red Mill Corn Grits, Polenta		$3.49 24 oz.
Qty. 1	Diamond of California Almonds, Sliced		$4.69 6 oz.
Qty. 1	Black Box Wines Black Box Cabernet Sauvignon		$4.99 500 ml.

Frozen Items

Qty. 1

Wegmans Sweet Peas

$0.99 16 oz.

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

1. Hearty Beef Stew Over Quinoa

• 4 lb Beef Stew Meat
• as needed Cooking Oil
• 1 cup All Purpose Flour (gluten free flour may also be used)
• 1 each Onion, small diced
• 1 each Carrot, small diced
• 1 each Celery Stalk, small diced
• 4 each Garlic Cloves, minced
• 2 cups Red Wine
• 3 qt Beef Stock
• 1 each Bay Leaf
• 8 oz Cippollini Onions, peeled
• 4 each Medium Carrots, peeled and medium diced
• 1 each Small Rutabaga, peeled and medium diced
• 4 each Parsnips, peeled and medium diced
• 1 pkg Diced Tomatoes
• 1 cup Frozen Peas
• 1 cup Quinoa
• ½ bunch Parsley, cleaned and chopped
• as needed Salt & Pepper

Process

• Preheat oven to 300 F and temper the beef on the counter for about an hour so that searing is made easier

• In a dutch oven or large pot, heat enough oil to sear your stew beef. This will likely be done in batches so that the pan isn't crowded, depending on the size of your pot

• Pat the stew meat dry with a paper towel, season well with salt & pepper, and toss with flour just before searing. Dust off any excess flour and carefully drop a single layer of beef in the pot when the oil just begins to smoke. Resist the urge to turn the beef too soon or too often, this allows strong browning to occur. As each batch is browned on all sides, remove from the pot and reserve

• When all beef is browned, remove from the pot and reserve till later. Add a little more cooking oil and brown the small diced onions, carrots, celery and garlic. When these are tender, browning and aromatic, deglaze the pot with red wine. Reduce the wine until it coats all vegetables

• Return beef to the pot and pour over enough beef stock to cover the meat. This may take more or less than 3 quarts, use your best judgement. Add the bay leaf and bring to a simmer. When the pot simmers, cover tightly and place into the oven until tender, this step will take 2-3 hours. You can manipulate the timing here if you need to, lower the oven temp if you need to run errands and think you need more than 3 hours. You may increase the temp to 350 F, but you may compromise the quality of your meal if you attempt to cook the meat too fast

• While the stew is braising, you can start the quinoa. Rinse the grains under cool running water for just a moment. Place into a medium sauce pot with 2 cups of water and a pinch of salt. Bring to a low simmer and cook covered for 40-45 minutes, check and add more water if necessary. When quinoa is tender fold chopped parsley into the pot carefully with a fork. Adjust seasoning to taste

• When the stew meat is tender, return to the stove top and maintain a slow simmer. Stir in the cippollini onions, diced carrots, rutabaga, and parsnips and cook until tender, or about 20 minutes

• When the vegetable garnish is tender, add diced tomatoes and frozen peas just before serving. Adjust seasoning to taste and serve hot with quinoa

Suggested Side: Sugar Snap Peas & Citrus or Turmeric Roasted Cauliflower

2. Chicken Saltimbocca, Zoodles & Tomatoes

• 3-4 lb Chicken Breast Cutlets
• 8oz Prosciutto, thinly sliced
• 4 Sprigs Sage, leaves only
• as needed Cooking Oil
• 1 cup All Purpose Flour (or gluten free flour)
• as needed   Extra Virgin Olive Oil
• 2-4 each Garlic Cloves, minced
• 1 pkg Zucchini Noodles
• 1 cup Chicken Stock
• 1 pt Grape Tomatoes
• 2-4 sprigs Basil, chiffonade or chop the leaves only
• 1 each Lemon, juice only
• as needed Salt & Pepper

Process

• Preheat oven to 350 F

• Lightly pound chicken cutlets, just to even out any thicker spots. Lay a single slice of prosciutto and a couple of sage leaves over the cutlet and roll them up so the prosciutto and sage will be on the inside. Secure each one with a skewer or pick

• Heat a large saute pan with enough oil to coat the bottom. Season then dredge (lightly coat) each cutlet with flour. Be sure to dust away any excess flour before carefully setting each cutlet roll into the pan to brown. Adjust the heat as necessary so that the flour browns without burning and when all sides are browned, place the cutlets into a glass baking dish to finish cooking in the oven. Bake, uncovered for 15-20 minutes or until the center of each cutlet roll-up reaches 160 F

• If you have maintained a good heat under your saute pan, you may use the same pan with all its delicious drippings and fond to cook your vegetable accompaniment. If the flour got a little too dark, just start the veggies in a new saute pan. Heat a small amount of extra virgin olive oil and begin to sweat the garlic. It should become tender and pleasantly aromatic. A little color is ok, but be careful not to brown the garlic too much as it will taste bitter

• Add the zoodles to the pan and toss with the garlic, add a small amount of chicken stock to help steam the noodles, next add the grape tomato halves and toss lightly. Season with salt and pepper to taste, toss in the basil chiffonade and a little more chicken stock if you feel it is needed, or olive oil

• When the chicken is finished, squeeze lemon juice over each cutlet before serving over your delicious zucchini noodles & tomatoes

Suggested Side: Roasted Vegetables & Millet

3. Trout Almandine, Mushrooms & Green Beans

• 4- 6 each Trout Fillets
• as needed Cooking Oil
• as needed Salt & Pepper
• 1-2 cups All Purpose Flour (or gluten free flour)
• 1 each Lemon, juice only
• ½ cup Sliced Almonds, toasted
• 1 each Shallot
• 8 oz Maitake Mushrooms, trimmed
• 1 pkg Green Beans
• 2 Tbsp Butter

Process

• Prepare the trout by splitting the fillets and portioning appropriately for your family. Check for pin bones, though these should already be removed. Pat excess moisture away with a paper towel

• In a large flat skillet or saute pan, warm a small amount of oil to sear the trout. Season the flesh of the trout with salt & pepper. Dredge each fillet in flour, dusting excess flour away, and carefully place fillets into the oil, flesh side down. Control the heat under the pan so that you get a golden brown color without burning the fish or the flour. Turn once to sear the other side. By the time you achieve golden color on both sides of the trout, the middle should be cooked perfectly. Squeeze half a lemon over the fillets and garnish with toasted almonds

• In a medium-large saute pan, heat a small amount of cooking oil and sweat the shallot. When the shallot is tender and translucent, add the trimmed mushrooms to the pan and saute until they begin to soften

• Add trimmed green beans to the pan with mushrooms and saute until tender. Deglaze with a squeeze of lemon and a spoonful of butter. Season to taste and serve with trout almondine

Suggested Side: Roasted Vegetables & Millet or Turmeric Roasted Cauliflower

4. Citrus & Herb Roasted Chicken Thighs and Creamy Chevre Polenta

• 3-4 lb Skinless, Boneless Chicken Thighs
• 2 each Navel Oranges, zest and segments
• 2-4 sprigs Sage, whole
• 2-4 sprigs Rosemary, divided
• 2-4 sprigs Parsley, chop leaves and use stems also
• 2 cups Chicken Stock
• 2 cups Light Cream
• 1 cup Polenta
• 4 oz Chevre
• as needed Salt & Pepper

Process

• Preheat oven to 375 F

• Season each chicken thigh with salt & pepper on both sides, then roll slightly so that each one has a uniform size and shape, place them into a glass baking pan. Using a vegetable peeler, peel wide sections of orange skin and scatter over the chicken. Tear sage leaves and 2 sprigs of rosemary leaves over the chicken. Also scatter the stems from the parsley over the chicken. Cover with aluminum foil and bake in the oven for 30 minutes

• Meanwhile, bring the chicken stock and cream to a simmer in a medium sauce pot. Whisk in the polenta and let it simmer gently until it is tender and has absorbed all of the liquid. Stir in the goat cheese, chopped parsley and remaining rosemary (chopped). Season with salt & pepper to taste. Consistency can be adjusted with milk, water, or stock to your preference

• After 30 minutes, turn the heat up to 425 in the oven and  uncover chicken thighs to finish cooking, approximately 15 minutes or until the internal temperature reaches 160 F

Suggested Side: Sugar Snap Peas & Citrus Salad

5.  Center Cut Pork Chops with Sausage, Kale & Bean Ragout

• 2-3 lb Center Cut Pork Chops
• as needed Cooking Oil
• as needed Salt & Pepper
• 1 lb Mild Italian Sausage
• 1 head Garlic, sliced or minced
• 1 each Shallot, julienne
• 1 tsp Crushed Red Pepper Flakes
• 4-6 sprigs Sage, chopped
• 1 bunch Kale, rough chopped
• 2 cups Chicken Stock
• 1 can Cannellini Beans
• 2 Tbsp Butter

Process

• Prepare the pork chops simply. You may wish to roast, sear or grill them. Be sure to preheat your prefered medium and season the chops well. Salt and pepper is enough for this meal as the ragout has a lot of flavor. You won't want for more elaborate spice blends to compete

• Use a dutch oven or larger sauce or stock pot, heat a small amount of oil to brown the sausage. Place the sausage into the hot oil and break it up with a whisk. When the sausage starts browning, add the garlic, shallot, crushed red pepper and sage, cook until aromatic

• Stir in the kale and let it wilt in the steam, mix well with the sausage and add enough chicken stock to cover and continue to cook

• When the kale is wilted and tender, stir in the cannellini beans with all of their liquid. Stir in butter and adjust seasoning to taste

Suggested Side: Sugar Snap Peas & Citrus or Roasted Vegetables & Millet

Sides

1. Sugar Snap Peas & Citrus Salad

• 1 lb Sugar Snap Peas, trimmed
• 2-3 each Navel Oranges
• ½ tsp Ginger, grated on a microplane
• 8 oz Pea Greens
• as needed Salt & Pepper
• as needed Extra Virgin Olive Oil

Process

• Bring 2 quarts (at least) of salted water to a boil. Drop the peas into the boiling water for 1-2 minutes, drain and shock them in ice water. Drain them from the ice water after they cool and place them into a bowl to mix with the other ingredients

• Peel oranges by cutting the top and bottom so the orange sits firmly on your cutting board without rolling. Carefully cut away the skin without taking too much of the edible flesh with each cut. Cut segments by separating each section of orange at the membrane. What you will have left is a section of orange with no pith or white membrane at all. Toss them into the bowl with the peas

• Mix grated ginger and pea greens with the peas and orange segments, season to taste with salt and pepper and dress with a drizzle of extra virgin olive oil

2.  Roasted Vegetables & Millet

• 1 cup Millet
• 2 cups Chicken Stock
• 1 each Zucchini
• 1 each Yellow Squash
• 1 bunch Scallions
• as needed Extra Virgin Olive Oil
• as needed Salt & Pepper

Process

• Preheat oven to 375

• Prepare vegetables for roasting. You may cut the squash into any small bite-sized pieces you wish. Slice the white parts of the scallion for roasting, slice and save the green part for later. Toss the squashes and scallion whites with a little oil, salt & pepper and spread in an even layer over a sheet pan. Place into the heated oven and roast until tender and browning

• In a medium sized sauce pot, toast the millet dry over medium heat until it becomes lightly browned and aromatic. Then pour in the chicken stock and bring to a low simmer for 15-20 minutes. Resist the urge to stir too often. Millet is a delicate grain that can easily break up causing the texture to become more dense than light. After the initial 15-20 minutes, let it stand covered for 5-10 minutes to absorb all of the stock

• When the millet has absorbed all the stock, carefully toss in the roasted veggies, scallion greens, salt & pepper to taste and a drizzle of olive oil if you like

3.  Turmeric Roasted Cauliflower, Shallot Caper Dressing

• 1 head Cauliflower
• 1 Tbsp Turmeric
• 1 each Shallot, minced
• 2 Tbsp Nonpareil Capers
• 1 Tbsp Dijon Mustard
• 2 Tbsp Champagne Vinegar
• ¼ cup Extra Virgin Olive Oil
• as needed Salt & Pepper

Process

• Preheat oven to 425 F

• Core the cauliflower and cut florets that are bite-sized, but not too small. Toss florets with a little olive oil, turmeric, salt & pepper. Spread evenly over a sheet pan and roast in the preheated oven for 15-20 minutes or until cauliflower is tender and browning. You may want to toss them halfway through cooking

• Mix shallot, capers, mustard, and vinegar. Drizzle olive oil into the bowl while whisking to form a light dressing. Season to taste with salt & pepper

• When the cauliflower is finished cooking, place into a serving dish and toss in the dressing. Serve warm or chilled

Soup

BLT Soup

• 2 lb Bacon, diced
• 2 each Onion, medium diced
• 4 each Celery Stalks, medium diced
• 3 Tbsp All Purpose Flour (or gluten free flour)
• 2 Qt Chicken Stock
• 1 each Bay Leaf
• 2-4 sprigs Thyme, leaves only, chopped
• 2 each Idaho Potatoes, medium diced
• 1 pkg Peppery Greens, chop only if the greens aren't "baby" greens
• 1 carton Diced Tomatoes
• 1 each Baguette
• as needed Extra Virgin Olive Oil
• as needed Salt & Pepper

Process

• Preheat oven to 325 F, Slice baguette on a bias, lay out in a single layer over a sheet pan, drizzle with olive oil, salt & pepper and toast in the oven until golden and crisp. Reserve as garnish for your soup

• In a 4-6 quart soup pot, heat enough oil to coat the surface of the pot. Toss in the bacon and render it until slightly crisp and brown, but not too dark

• Stir in the onions and celery, sweat until tender and translucent. Stir in the flour until it starts to thicken and brown lightly on the bottom of the pan. Keep stirring until it is all incorporated

• Add chicken stock, bay leaf and chopped thyme. Bring to a simmer for 15-20 minutes before adding potatoes

• Stir in diced potatoes and continue to simmer for 15-20 minutes or until they are tender

• Stir in peppery greens to wilt and diced tomatoes

• Adjust seasoning to taste and serve with baguette croutons

_____________________________________________________________________

Leftover Suggestions/Double Batch + Freezing Instructions

• Sausage, Kale & Bean Ragout is such an amazingly filling side, Make a double batch and enjoy it throughout the week or freeze pints or Quarts of it for later use.
• BLT Soup is another one that freezes very well. Make a big batch and freeze it or give away quarts to friends and co-workers.

Breakfast Suggestions

• Oat Muffins
• Yogurt Berry Smoothies
• Frittatas

Lunch Suggestions

• Grilled Cheese & BLT Soup
• Leftover Veggie Wraps
• Grain Bowls with Poached Eggs
• Salads with Grains and Leftover Proteins
• Leftover Sausage & Kale Ragout with Hearty Whole Grain Bread

---

Mega Meal Plan

Wegmans

Spring Break

Happy Spring Break!  The Vie Team is taking some much-needed R&R so this week's plan is recycled from a previous publication. Make sure to substitute sale items when needed, as sales do change and the items listed below may no longer be on sale.  We are sure you'll find comparable items and if you need help, get in touch!

This list is based on Sale items for the week of Spring Break , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Marinated Tofu Kimchi Rice Bowl

1 pkg, Firm Tofu

1 jar, Kimchi (hot or mild)

Brown Rice

1 Lemon

1 Tbsp, Fresh Ginger

2 cloves, Garlic

1 bunch, Scallions

A little savory spice to start the week! Exactly what's needed to kick these last cold weeks of winter! Double the batch and wrap the leftovers in a whole wheat wrap for lunch. Add chicken or mushroom broth and make a quick spicy soup with any extras!

Main 2: Herb Roasted Chicken Legs and Maitake Mushrooms

Chicken Legs

Maitake Mushrooms

6-8 sprigs, Thyme

1 small bunch, Chives

1 Lemon

Deep, DEEP flavor here. If you've never roasted maitakes, get ready for a treat! Coupled with the richness of dark meat chicken, this is a dish that just hugs and holds you!

Main 3: Ginger Soy Glazed Salmon and Roasted Radishes

Salmon

2 bunches, Radishes

2 Tbsp, Fresh Ginger

2 cloves, Garlic

This fabulous dish is prepared entirely in the oven! Nothing easier for prep or clean-up, but it definitely won't taste like you "cheaped out" on time! Make a little extra and enjoy chilled as a salad for lunch this week.

Main 4: Dijon & Sage Crusted Pork Loin with Butternut Ravioli

Pork Loin

Butternut Ravioli

¼ cup, Dijon Mustard

½ bunch, Sage

6-8 sprigs, Parsley

Plain Bread Crumbs

4 oz, Pecorino Cheese

Sweet and savory match up perfectly with big sharp flavors of mustard, sage and sweet butternut. Pork loin is a favorite lean protein because of its ability to lend a canvas for so many different flavors.

Main 5: Grilled Flat Iron Steak & Savoy Cabbage

Flat Iron Steaks

Savoy Cabbage

Prepared Horseradish

Grilled cabbage? YES! You won't believe how amazing this tastes, and it's such a simple way to give this beautiful cabbage a little more complexity. Charred cabbage pairs so well with charred beef, the flavors just work so beautifully. I promise you'll make this again and again!

Side 1: Snow Pea Greens & Citrus Pickled Mushroom Salad

Snow Pea Greens

Enoki Mushrooms

Shiitake Mushrooms

2 cloves, Garlic

1-2 Inches, Ginger

1 Lemon

Rice Wine Vinegar

Delicate and savory, this little salad is majorly packed with flavor!

Side 2: Sweet Potato Noodles with Quinoa & Almonds

Sweet Potato Noodles

Quinoa

Arugula

Sliced Almonds

6-8 sprigs, Thyme

The gentle flavors of this side dish pair well with any entree on your menu this week. Its also a great side dish to make a base for other things. Add a protein and carry it in your lunch one day this week!

Side 3: Lemon & Herb Wild Rice Blend with Pepitas

Wild Rice Blend

1 Lemon

6-8 sprigs, Thyme

4-6 sprigs, Parsley

1 sprig, Sage

Pepitas

The sweet and nutty flavor of this rice blend is lovely all on its own, but we dress it up in a way that makes it a great dish to enjoy warm or chilled as a salad if you have leftovers. Mix with a hearty lettuce like kale and dress it for a great salad in your lunch line up!

Soup: Pancetta Split Pea & Pecorino

1 bag Split Peas

8 oz, Diced Pancetta

1 Onion

2 stalks, Celery

4 cloves, Garlic

3 qt, Chicken Stock

4-8 oz Pecorino Cheese

Pancetta and like-flavored meats flavor soups so beautifully. The peppery meaty flavor backs up the hearty softness of split peas.

Breakfast:

Veggie Frittata

Berry Yogurt Smoothies

Quinoa & Poached Egg Bowls

Lunch:

Wraps with Leftover Proteins

Grilled Cheese and Soup of the Week

Marinated Tofu Kimchi Soup

Snacks:

Individual Yogurt

Whole Fruits

Granola Bars

MYO Trail Mix Bar (bulk foods)

______________________________________________________

Pantry Staples

Cooking Oil

Extra Virgin Olive Oil

Sesame Oil

Butter

Soy Sauce

Worcestershire Sauce

Dijon Mustard

Mayonnaise

Red Wine Vinegar

Rice Wine Vinegar

Salt & Pepper

Bay Leaves

Onion

Celery

Carrot

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Clementine Oranges, Spanish, FAMILY PACK		$5.99 5 lb.
Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 2	Maitake Mushrooms		$13.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Strawberries		$3.99 16 oz.
Qty. 2	Bunch Radishes		$3.18 1 ea.
Qty. 1	Fresh Ginger		$1.05 – 1 Package (approx. 0.35 lb.)
Qty. 1	Bananas		$1.18 – 1 Package (approx. 2.4 lb.)
Qty. 1	Wegmans Fresh Baby Arugula		$1.99 5 oz.
Qty. 5	Lemons		$3.45 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Fresh Chives		$1.99 1 ea.
Qty. 1	Shiitake Mushrooms		$3.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Savoy Cabbage		$0.99 – 1 Package (approx. 1.25 lb.)
Qty. 1	Sage		$1.99 1 ea.
Qty. 1	Wegmans Peeled Garlic		$1.29 0.25 oz.
Qty. 1	Snow Pea Leaves		$2.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Organic Enoki Mushrooms, Fresh		$2.99 5.3 oz.
Qty. 1	Wegmans Sweet Potato Noodlesp		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Blueberries		$3.99 10 oz.

Qty. 1

Cosmos Kimchi, Spicy Pickled Nappa Cabbage, Mild

14 oz. – $5.99

Meat/Protein

Qty. 1	Wegmans Chicken Thighs, Bone-In, FAMILY PACK		$4.65 – 1 Package (approx. 4.7 lb.)
Qty. 2	Wegmans Flat Iron Steak, Angus Beef		$26.98 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Center-Cut Boneless Pork Roast		$5.97 – 1 Package (approx. 3 lb.)
Qty. 1	Wegmans Fresh Farm Raised Atlantic Salmon, FAMILY PACK		$24.72 – 1 Package (approx. 2.75 lb.)

Qty. 2

Wegmans Italian Classics Diced Pancetta

$8.98

Nn; v

Dairy/Eggs

Qty. 1	Wegmans Imported Pecorino Romano		$6.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 1	Wegmans Extra-Firm Tofu		$1.69 14 oz.
Qty. 1	Wegmans Greek Yogurt, Variety Pack, FAMILY PACK		$7.80 64 oz.
Qty. 1	Wegmans Butternut Squash Ravioli		$3.99 9 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Almonds, Sliced		$9.99 1 lb.
Qty. 1	Rice, Basmati Brown Lundberg, Organic		$3.59 1 lb.
Qty. 1	Wegmans Pumpkin Seeds		$6.99 13.5 oz.
Qty. 1	Lundberg Rice, Wild Blend		$3.49 16 oz.
Qty. 1	Wegmans Whole Wheat Tortillas		$2.79 16 oz.

Canned Goods & Non-Perishables

Qty. 3	Wegmans Chicken Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Wegmans Red Quinoa		$2.99 7 oz.
Qty. 1	Goya Green Split Peas		$0.99* 16 oz.
Qty. 1	Wegmans Unseasoned Bread Crumbs		$1.99 10 oz.
Qty. 1	Nature Valley Roasted Nut Crunch Bars Almond Crunch		$3.49 7.44 oz.
Qty. 1	Wegmans Prepared Horseradish		$2.29 8.5 oz.

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

• Marinated Tofu Kimchi Rice Bowl

• 1 pkg Extra Firm Tofu
• 1 each Lemon, zest & juice
• 1 Tbsp Ginger, grated on a microplane
• 2 cloves Garlic, grated on a microplane
• ¼ cup Soy Sauce
• 1 Tbsp Sesame Oil
• 1 cup Brown Rice
• 1 jar Kimchi, hot or mild, your choice
• 1 bunch Scallions, sliced on a bias
• as needed Cooking Oil

Process

• Slice tofu into appropriate portions for your family, usually ¼ to ½ inch slices are perfect for searing tofu. Place it into a flat pan, like a glass baking pan, to marinate. In a small bowl, whisk together: Lemon zest, juice, garlic ginger, Soy Sauce, and sesame oil. Pour over the tofu and marinate for 1-24 hours.

• In a medium sauce pot, combine 1 cup rice with 2 cups of water and a pinch of salt. Bring to a simmer and maintain a very low simmer for 20-25 minutes until the rice is fully cooked. Toss gently with a fork  and leave covered for at least 5 minutes to let the rice absorb any extra water that might be present

• Heat kimchi gently in a small saucepan until steaming, you may add a small amount of water to generate steam

• Use a large saute pan with a little oil to sear the tofu. Wait for the oil to begin smoking slightly before carefully placing the tofu in the pan. Resist the urge to turn too soon or too often! Turn and sear the other side after a good brown crust has formed on the first

• Serve portions of brown rice, a generous spoonful of kimchi, a slice of seared marinated tofu, and a garnish of sliced Scallions on top

Suggested Side: Snow Pea Greens & Pickled Mushrooms

2. Herb Roasted Chicken Legs and Maitake Mushrooms

• 2-3 lb Chicken Legs & Thighs
• 1 each Lemon, zest & juice, divided
• 6-8 sprigs Thyme, leaves only, chopped
• as needed Salt & Pepper
• 1 lb Maitake Mushrooms
• as needed Extra Virgin Olive Oil
• 1 bunch Chives

Process

• Preheat oven to 375 F

• Pat chicken legs & thighs of any excessive moisture that may be present and arrange them skin-side-up on a sheet pan with a rack. Use a microplane to grate lemon zest over the skin side of the chicken legs, season with chopped thyme, salt & pepper. Roast at 375 F for approximately 45 minutes or until the internal temperature reaches 160 F

• Rinse Maitake mushrooms quickly under cold running water. This should only take 30-40 seconds. Mushrooms are like sponges and given the chance, they can absorb much more water than ideal for roasting. Drain well and toss in a medium sized mixing bowl with a generous drizzle of extra virgin olive oil, salt & pepper. Spread evenly over a sheet pan and place in the oven for 20-25 minutes or until the edges start to become crisp. Remove and dress with sliced chives

• Check the seasoning on the mushrooms, squeeze a little lemon juice over the mushrooms and chicken legs, Enjoy!

Suggested Side: Sweet Potato Noodles with Quinoa & Almonds or Wild Rice & Pepitas

3. Ginger Soy Glazed Salmon and Roasted Radishes

• 2 bunches Radishes, quartered
• 1 Tbsp Sesame Oil
• as needed Extra Virgin Olive Oil
• as needed Salt & Pepper
• 2 lb Salmon Fillet
• 2 Tbsp Ginger, grated on a microplane
• 2 cloves Garlic, grated on a microplane
• ¼ cup Soy Sauce
• 2 Tbsp Dijon Mustard
• as needed Toasted Sesame Seeds

Process

• Preheat the oven to 375 F

• In a mixing bowl, toss quartered radishes with sesame oil and extra virgin olive oil, salt & pepper and spread evenly over a sheet pan. Roast in the oven for 20-25 minutes or until tender and golden brown where the radishes touch the pan

• Cut your salmon fillets into appropriate sized portions for your family. Lay them skin-side-down on a sheet pan and pat excess moisture away with a paper towel

• Combine ginger, garlic, soy sauce and mustard. Brush over each portion of Salmon and place the sheet tray in the oven for 10 minutes. Remove from the heat and glaze again, then place the salmon back into the oven for another 10 minutes or until cooked completely. You will know the salmon is ready when light pressure applied to the flesh is met with resistance

• Serve a nice heap of roasted radishes with your beautifully glazed salmon. Garnish with a sprinkle of toasted sesame seeds

Suggested Side: Snow Pea Greens & Pickled Mushrooms or Lemon Herb Wild Rice & Pepitas

4. Dijon & Sage Crusted Pork Loin with Butternut Ravioli

• ½ bunch Sage, chopped, divided
• 6-8 sprigs Parsley, leaves only, chopped
• 1.5 cups Unseasoned Bread Crumbs
• 3-4 lb Pork Loin
• as needed Salt & Pepper
• ¼ cup Dijon Mustard
• 1 pkg Butternut Ravioli
• 4 Tbsp Butter
• 4 oz Pecorino Cheese

Process

• Preheat oven to 375 F and bring 1 gallon of water to a boil

• In a blender or food processor, pulse half of the sage, parsley and bread crumbs together until they blend together evenly

• Arrange your pork loin (with the thin layer of fat on top) on a sheet pan with a rack and pat excess moisture away with a paper towel. Season well with salt & pepper, then spread the dijon over the top ⅔ of the loin. Carefully, pat the herbed bread crumbs onto the dijon so it sticks. Place into the preheated oven for 20 minutes and check to see if the bread crumbs are getting any color. If so, cover lightly with foil and return to the oven for another 20 minutes or until the internal temp reaches 145 F. Rest for at least 10 minutes before carving

• While the pork loin is roasting, boil the ravioli until tender but not too soft, drain well

• In a large saute pan, melt the butter and continue to cook until the milk solids in the butter start to brown slightly. Stir in the remaining chopped sage with a pinch of salt and gently toss ravioli in with the sage brown butter. Adjust seasoning and serve with tender slices of dijon herb crusted pork loin

Suggested Side: Sweet Potato Noodles with Quinoa & Almonds

* Gluten free panko can be used and ravioli can be replaced with a gluten free pasta of your choosing. Sage butter sauce is very nice with any pasta!

5. Grilled Flat Iron Steak & Savoy Cabbage

• ¼ cup Mayonnaise
• 1 Tbsp Prepared Horseradish
• 3 Tbsp Dijon Mustard, divided
• 2 lb Flat Iron Steak
• ¼ cup Worcestershire Sauce
• 3 Tbsp Red Wine Vinegar
• as needed Salt & Pepper
• 1 head Savoy Cabbage
• as needed Extra Virgin Olive Oil

Process

• Preheat grill to medium- high heat

• To prepare horseradish sauce, combine horseradish, mayonnaise and 1 Tbsp dijon. Season to taste and reserve

• Trim steak if necessary and place in a glass baking pan to marinate. Combine remaining dijon, worcestershire and red wine vinegar and pour over the steak for a quick 30 minute marinade. Season the steaks well with salt & pepper and place them carefully on the grill. Resist the urge to turn too soon or too often. Let a strong caramelization form before turning and grilling the other side. When the steaks are finished, hold warm till the cabbage is ready

• Trim the outer leaves and the dry part of the core away from the head of savoy cabbage. Then cut wedges leaving the core intact to hold the layers together. Drizzle with olive oil, salt & pepper and place carefully onto the grill. Again, let the cabbage develop a good char before turning it. When both sides are grilled well, serve with a nice portion of flat iron steak and a dollop of your horseradish sauce

Suggested Side: Lemon Herb Wild Rice & Pepitas or Pancetta Split Pea & Pecorino Soup

Sides

• Snow Pea Greens & Citrus Pickled Mushroom Salad

• 1 clove Garlic, smashed
• 1-2 inches Ginger, sliced ⅛ inch thick
• 2 Tbsp Rice Vinegar
• ¼ cup Soy Sauce
• 2 Tbsp Light Brown Sugar
• ¼ cup Water
• 8 oz Shiitake Mushrooms
• 1 pkg Enoki Mushrooms
• 8 oz Snow Pea Greens
• 1 each Lemon, juice only
• as needed Extra Virgin Olive Oil

Process

• In a small sauce pot, combine garlic, ginger, rice vinegar, soy sauce, brown sugar and water. Bring to a simmer for 5 minutes

1. Clean shiitake mushrooms briefly under cool running water, julienne and place into a medium mixing bowl. Trim the root pod away from the enoki mushrooms and add them to the bowl. Strain and pour the warm pickling liquid over the mushrooms. Refrigerate until cooled to at least room temperature, drain to serve. This pickling liquid can be used more than just once. If you wanted to make this again you can refrigerate it for up to a month
2. Rinse and drain the snow pea greens, toss with pickled mushrooms and dress with olive oil and a squeeze of lemon juice

2. Sweet Potato Noodles with Quinoa & Almonds

• ½ cup Quinoa
• as needed Extra Virgin Olive Oil
• 1 pkg Sweet Potato Noodles
• 6-8 sprigs Thyme, leaves only, chopped
• as needed Salt & Pepper
• 2 cups Arugula
• ½ cup Sliced Almonds

Process

• Combine quinoa with 1 cup of water and a pinch of salt. Bring to a low simmer and cover. Maintain a low simmer for 15 minutes till the quinoa grains have the appearance of "unraveling". Remove from the heat and let it sit covered for 5-10 minutes

• In a large saute pan, heat enough olive oil to saute the sweet potato noodles. When the oil starts to become aromatic, carefully toss in the sweet potato noodles and thyme and saute them until they're tender

• Stir the cooked quinoa into the pan with the noodles, followed by arugula. Stir off the heat just enough to wilt the arugula. Season to taste and serve garnished with sliced almonds

3. Lemon & Herb Wild Rice Blend with Pepitas

• 1 cup Wild Rice Blend
• 1 each Bay Leaf
• 1 each Lemon, zest & juice
• 6-8 sprigs Thyme, leaves only, chopped
• 4-6 sprigs Parsley, leaves only, chopped
• 1 sprig Sage, leaves only, chopped
• 2 Tbsp Butter or Extra Virgin Olive Oil
• 1 cup Salted Pepitas

Process

• In a medium sauce pot, combine wild rice blend with 2 cups of water, a bay leaf and a pinch of salt. Bring to a low simmer and cook for about 40 minutes. Remove from the heat and let stand for 5-10 minutes covered

• Gently fold remaining ingredients (except pepitas) into the rice with a fork. Adjust seasoning to taste and serve with a sprinkle of pepitas to garnish

Soup

Pancetta Split Pea & Pecorino

• 1 lb Green Split Peas
• as needed Cooking Oil
• 8 oz Pancetta, diced
• 1 each Onion, small diced
• 2 stalks Celery, small diced
• 1 each Carrot, small diced
• 4 cloves Garlic, minced
• 3 qt Chicken Stock
• 1 each Bay Leaf
• 4-8 oz Pecorino Cheese, shaved or grated

Process

• Rinse split peas briefly and reserve

• In a 6 qt soup pot, heat a small amount of oil and render the pancetta until it gives up most of it's fat and becomes somewhat brown and crisp

• Add onions, celery, carrot and garlic, sweat until tender. Stir in split peas, chicken stock and bay leaf. Bring to a simmer and maintain a low simmer for about an hour until split peas are very tender. Stir occasionally to make sure the peas aren't sticking to the bottom of the pot. Add more stock if you find it necessary

• Adjust seasoning and serve with shaved pecorino cheese

*Pancetta can be replaced with smoky soy crumbles or similar vegan sausage product to keep this soup meat free

_____________________________________________________________________

---

Mega Meal Plan

Wegmans

March 29- April 4th

This list is based on Sale items for the week of March 29- April 4th , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

News : We are currently working on an app that will streamline this process and make it even more efficient and easier to use, both for in-store shopping and online shopping.  Stay tuned for our launch in the late spring of 2017.

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Balsamic Chicken Breast with Roasted Cippolini Onions & Tomatoes

2-3 lb chicken breast

2 pkg cippolini onions

1 pint grape tomatoes

½ cup balsamic vinegar

½ bunch thyme

½ bunch basil

A lovely entree that re-runs as a great salad with the addition of tender greens and possibly a little fresh, creamy mozzarella. If that sounds good to you, go ahead and double this recipe, for a few bucks more and about 5 minutes of extra prep-time, you can have some outstanding "leftovers" that don't have the kind of "appeal" that leftover dinner sometimes has. See that? Now you're a home chef superstar!

Main 2: Maple Mustard Glazed Turkey Breast & Sweet Potatoes

1 each turkey breast

½  cup whole grain mustard

¼ cup maple syrup

4 each sweet potatoes

Sweet potatoes & turkey triggers major nostalgia, traditional flavors but with no time to wait for a turkey dinner! Turkey lends itself to so many different flavors and that's why it remains a favorite. Grab and extra turkey breast at the store to roast and make delicious sandwiches and wraps throughout the week!

Main 3: Udon with Mushrooms, Bok Choy & Eggs

1 pkg udon noodles

1 pkg shiitake mushrooms

1 lb baby bok choy

1 bunch scallions

2 qt vegetable stock

4-6 eggs

Easy, satisfying and economical dinners are what keep us going! This delicate and easy entre is fabulous and kind of an easy thing to change-up. For example, add extra edamame or daikon or kimchi if that's you thing. Take away mushrooms if your kids don't eat them… It's your thing, do what you wanna do…

Main 4: Grilled Tuna Nicoise

2 lb tuna steaks

1 pkg mixed greens

1 pkg French green beans

1 cup nicoise olives

4-6 eggs

½ lb mini golden potatoes

½ lb roma tomatoes

½ bunch radishes

4-6 sprigs parsley

1 each shallot

OK, we're not calling this a salad, because this version is so much more than that! Sharp and hearty. Healthy and filling. Grilled tuna steaks make this a little bit more than your traditional nicoise salad, and your ratio of hearty delicious veggies make it more than a salad. You can prep all of it in advance, too. So when you get home from work, all you have to do is grill that delicious tuna and assemble your plates. You can even make it fun for the kids as a "build your own" style dinner!

Main 5: Shrimp & Veggie Zoodle Pasta

1 lb shrimp, uncooked

1 lb zucchini noodles

1 pt grape tomato

1 bunch asparagus

1 pkg oyster mushrooms

1 shallot

4 cloves garlic

6 sprigs thyme

½ bunch basil

A simple dish that looks forward to summer! It has everything; delicious veggies, sweet tender shrimp, pungent garlic and herbs, and a buttery finish.

Side 1: Cucumber & Tuna Salad

1 each cucumber

1 each avocado

½ each red onion

1 can solid chunk albacore tuna

1 each lemon

4-6 sprigs parsley

Hearty all on it's own or as a compliment to you entre. Fresh ingredients make this salad really sing! If you like to make a big batch for the week, just keep the avocados out until you're ready to serve it, and all that marinating is great for the veggies!

Side 2: Spinach Salad with Maple Pecans

1 bag spinach

½ each red onion

1 each granny smith apple

1 bag maple toasted pecans

½ cup dried cranberries

Super flavorful and majorly healthful! This salad is easy to pair with any protein for a complete meal for lunch or a quick dinner.

Side 3: Three Bean & Arugula Salad

1 can cannelini beans

1 bag edamame, shelled

1 lb French green beans

1 pkg lemony arugula

¼ cup dijon mustard

2 stalks celery

1 each carrot

1 each shallot

Beans! …All I heard was "healthy and filling"! Sharp dijon vinaigrette give these tender beauties an edge that balances beautifully with the creamy nature of cannellini beans and edamame. Arugula is a tender green, but as it marinates it gives up a lot of sharp, peppery flavor.

Soup: Creamy White Bean & Sage

1 bag dry cannellini beans

2 qt chicken or vegetable stock

1 each onion

2 stalks celery

1 each carrot

1 bunch sage

½ lb smoked pork product (optional)

1 cup greek yogurt

We are approaching the last days of cold weather, why not celebrate the chill one last time with this luscious bean soup? Add smoked ham hocks or bacon to add a layer of flavor, alternately smoked vegan products can add that dimension for our vegetarian or vegan friends. This soup stands tall all on it's own, but if you like to add a handful of arugula or spinach, tofu or chicken, additional veggies, that makes it that much more special. That's why a good bean soup should always be a part of your repertoire!

Breakfast:

Yogurt, fruit & nut parfaits

Oats & baked apples

Eggs & avocado toast

Lunch:

White bean soup & grilled cheese

Balsamic chicken and cippolini onions & tomatoes over greens

Maple mustard turkey wraps

Snacks:

Fresh whole fruits

Cheese & crackers

Granola bars

______________________________________________________

Pantry Staples

Extra virgin olive oil

Cooking oil

Butter

Salt & pepper

Cayenne pepper

Cinnamon stick

Bay leaves

Soy sauce

Honey

Balsamic vinegar

Apple cider vinegar

Champagne vinegar or White wine vinegar

Maple syrup

Dijon mustard

Whole grain mustard

Onion

Celery

Carrots

Garlic

Parmesan

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Clementine Oranges, Spanish, FAMILY PACK		$5.99 5 lb.
Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 6	Butter Potato		$3.12 – 1 Package (approx. 0.35 lb.)
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Hass Avocados		$1.67 1 ea.
Qty. 1	Bunch Radishes		$1.59 1 ea.
Qty. 1	Greenhouse Grown Seedless Cucumbers		$2.50 1 ea.
Qty. 4	Shallots		$1.80 – 1 Package (approx. 0.15 lb.)
Qty. 2	Wegmans Cleaned and Cut French Green Beans		$8.98 24 oz.
Qty. 1	Wegmans Basil		$2.99 2 oz.
Qty. 1	Wegmans Triple Washed Spring Mix		$2.49 5 oz.
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Triple Washed Baby Arugula		$2.49 5 oz.
Qty. 1	Shiitake Mushrooms		$3.50 – 1 Package (approx. 0.5 lb.)
Qty. 2	Wegmans Grape Tomatoes		$5.98 1 pt.
Qty. 1	Bulk Garlic		$0.80 – 1 Package (approx. 0.2 lb.)
Qty. 1	Melissa's Edamame Soybeans, Shelled		$4.99 10 oz.
Qty. 1	Red Onions		$0.76 – 1 Package (approx. 0.45 lb.)
Qty. 4	Organic Plum Tomatoes (Roma)		$4.00 – 1 Package (approx. 0.25 lb.)
Qty. 1	Oyster Mushrooms		$3.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Triple Washed Baby Spinach		$2.49 5 oz.
Qty. 1	Organic Sage		$2.69 0.75 oz.
Qty. 2	Wegmans Cleaned and Cut Peeled Cipolline Onions		$7.98 6 oz.
Qty. 4	Sweet Potatoes		$2.68 – 1 Package (approx. 0.45 lb.)
Qty. 1	Wegmans Organic Zucchini Noodles		$7.99 – 1 Package (approx. 1 lb.)
Qty. 3	Granny Smith Apples		$3.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Petite Baby Bok Choy Bag		$1.99 16 oz.
Qty. 1	Asparagus		$1.99 – 1 Package (approx. 1 lb.)

Meat/Protein

Qty. 1	Wegmans Split Turkey Breast		$9.20 – 1 Package (approx. 2.25 lb.)
Qty. 1	Wegmans Boneless Skinless Chicken Breasts with Rib Meat, FAMILY PACK		$10.74* – 1 Package (approx. 6 lb.)
Qty. 1	Yellowfin Tuna Steaks		$9.98* 32 oz.
Qty. 1	Wegmans Large Uncooked Shrimp from Belize, Peeled & Deveined		$12.99 16 oz.

Dairy/Eggs

Qty. 1	Sierra Nevada Cheese Company White Cheddar Cheese		$5.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 2	Wegmans Greek Yogurt, Plain		$2.00* 5.3 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Vanilla & Almonds Granola		$3.99 12 oz.
Qty. 1	Wegmans Sweetened Dried Cranberries		$1.79 6 oz.
Qty. 1	Wegmans Udon Noodles		$4.99 26.45 oz.
Qty. 1	Pitted Nicoise-Coquillo Olives		$4.75 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Maple Toasted Pecans		$5.49 9 oz.

Canned Goods & Non-Perishables

Qty. 3	Wegmans Vegetable Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Bumble Bee Tuna, Solid White Albacore, in Water		$3.49 12 oz.
Qty. 1	Goya Kidney Beans, White		$1.99 16 oz.
Qty. 1	Wegmans Cannellini Beans		$0.65 15.5 oz.
Qty. 1	Wegmans Cracked Wheat Crackers		$2.49 8.8 oz.

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Balsamic Chicken Breast with Roasted Cippolini Onions & Tomatoes

2 pkg cippolini onions

½ cup balsamic vinegar

as needed extra virgin olive oil

as needed salt & pepper

½ bunch thyme

2-3 lb chicken breast

1 pint grape tomatoes

½ bunch basil

Process:

• Preheat oven to 450 F

• Toss onions with balsamic vinegar, olive oil, salt, pepper, and thyme sprigs. Spread over a sheet pan and place in the oven to roast for about 10 minutes

• Prepare chicken breast by seasoning with salt & pepper. After the onions have roasted a little, drop the temperature to 350, turn with a spoon or spatula and leave some space in the center of the pan for the chicken breasts. Lay the chicken into the pan with the onions and continue to roast for 20-30 minutes or until the internal temperature of the chicken reaches 160 F

• For the last 10 minutes of cooking, add the grape tomatoes to the pan and roast till the chicken is finished. The tomatoes should just start to blister, but remain pretty firm and fresh. When all are finished, adjust seasoning with salt and pepper, add a drizzle of olive oil and garnish with chopped or chiffonade basil

Suggested Sides: Spinach & Pecan Salad or Three Bean & Arugula Salad

Main 2: Maple Mustard Glazed Turkey Breast & Sweet Potatoes

1 each turkey breast

as needed cooking oil

as needed salt & pepper

½  cup whole grain mustard

¼ cup maple syrup

4 each sweet potatoes

as needed butter

Process:

• Preheat the oven to 350 F

• Rub the turkey breast with a little oil to promote even browning on the skin. Season well with salt & pepper and lay out over a lightly oiled sheet pan. Place into the oven for about 20  minutes

• While the turkey is roasting, cut the sweet potatoes into wedges, ¼'s or ⅙'s. Toss with a little olive oil, salt and pepper. After the turkey roasts for the first 20 minutes, spread the sweet potatoes all around it and roast for another 20 minutes

• In a small bowl, mix the maple syrup with whole grain mustard. When the turkey breast and sweet potato wedges have roasted to a near-finished state, brush the turkey with a the maple and mustard glaze and finish roasting till the internal temperature reaches 160 F

• Allow the turkey breast to rest for at least 5 minutes before slicing. While it rests, add any remaining glaze and a knob of butter to the pan with the sweet potatoes. Adjust seasoning with salt & pepper if needed and serve warm with tender juicy sliced turkey

Suggested Sides: Three Bean & Arugula Salad or Spinach & Pecan Salad

Main 3: Udon with Mushrooms, Bok Choy & Eggs

2 qt vegetable stock

1 each bay leaf

1 each cinnamon stick

2 slices ginger, quarter sized

1 pkg shiitake mushrooms, julienne

1 lb baby bok choy, halved

1 pkg udon noodles

4-6 eggs (depending on the size and preference of your family)

as needed soy sauce

1 bunch scallions, sliced on a bias

Process:

• In a soup pot, bring veg stock to a simmer along with the bay leaf, cinnamon stick and ginger. Simmer for about 20 minutes and remove  the bay, cinnamon and ginger

• Carefully place shiitake mushrooms, bok choy and noodles into the broth and simmer for a minute

• When the broth recovers back to a simmer after adding the vegetables and noodles, carefully crack the eggs into a cup first and drop them gently into the broth one at a time. Simmer very gently until the eggs are poached to your taste. A good time for a soft-yolked egg is 4-5 minutes at a gentle simmer, but if you like your yolks more firm, go for 6 or more minutes

• Season the broth to taste with soy sauce and serve with sliced scallions

Suggested Sides: Cucumber Tuna Salad

Main 4: Grilled Tuna Nicoise

4-6 eggs

1 pkg French green beans, cut into 1 inch pieces

½ lb small golden potatoes, quartered

4-6 sprigs parsley, chopped

1 each shallot, minced

¼ cup chapagne vinegar

2/3 cup dijon mustard, divided

¾ cup extra virgin olive oil, divided

as needed salt & pepper

2 lb tuna steaks

1 pkg mixed greens

½ lb roma tomatoes, quartered

½ bunch radishes, sliced

1 cup nicoise olives

Process:

• Preheat the grill to medium-high heat. Bring 2 medium pots of salted water to a boil

• When the water boils, carefully drop eggs into one of the pots with a ladle or spoon to keep from breaking the shell. Set a timer and gently boil for 12-14 minutes. If the water reaches a rolling boil, your eggs will be rubbery. If your water barely simmers, the eggs won't be cooked through. It might be helpful to add an egg to test before you take them all out. When they're ready, remove them from the water with a spoon and shock them in ice water. When they cool completely, peel and reserve the eggs

• In the other pot of boiling water, blanch the green beans until they're tender but still a little crunchy. Remove from the water and shock in ice water. Reserve

• In another small pot, place your quartered potatoes with enough water to cover them and a pinch of salt. Bring to a simmer and cook gently until tender, but not breaking apart. Drain and toss with salt, pepper and olive oil. Spread over a sheet pan to cool at room temperature. When they are cooled, sprinkle the potatoes with chopped parsley

• In a jar with a tight fitting lid, mix shallot, vinegar, ¼ cup dijon, ½ cup of olive oil, salt & pepper. Tighten the lid onto the jar very well and shake vigorously to make the dressing

• Mix the remaining dijon and olive oil together, brush over the tuna just before grilling. Place tuna onto the grill, season to taste on both sides. If you like tuna rare- medium rare a few minutes on each side in enough time to keep the center rare, add grill time in increments to achieve your desired internal temperature

• When the tuna is ready, assemble your salad; greens first, quartered or sliced eggs, french beans, potatoes, tomatoes, radishes, olives, drizzle or toss the dressing over each serving, and place your beautifully grilled tuna right on top

Suggested Sides: Creamy White Bean & Sage Soup

Main 5: Shrimp & Veggie Zoodle Pasta

as needed extra virgin olive oil

1 pkg oyster mushrooms, trimmed to bite-sized pieces

1 each shallot, minced

4 cloves garlic, minced

1 bunch asparagus, trimmed and cut to bite-sized pieces

1 pt grape tomato, halved

1 lb shrimp, uncooked

as needed butter

1 lb zucchini noodles

6 sprigs thyme, picked and chopped

½ bunch basil, picked and chopped (save a few leaves for garnish if you like)

as needed salt & pepper

as needed parmesan

Process:

• In a large saute pan or dutch oven, heat a generous amount of olive oil to its smoking point. Carefully place mushroom into the pan and saute till golden brown. Stir in the shallot and garlic, sweat till tender and aromatic

• To trim asparagus, cut away the most fibrous parts of the bottoms, cut pieces 1-2 inches long. Stir asparagus into the pan and cook until tender. Then add the tomatoes and cook just until the tomatoes start to break down

• Remove the tails from the shrimp and add them to the vegetables, stir in and gently cook until they are tender and cooked completely through. Be careful to keep from cooking to fast or for too long. Stir in a knob of butter and adjust seasoning

• In a separate saute pan, warm a little olive oil and toss the zucchini noodle into the pan along with the herbs and saute until the noodles are tender. Serve with the shrimp and vegetable ragout over it. Garnish with basil and shaved parmesan

Side 1: Cucumber & Tuna Salad

½ each red onion, slice thinly

1 each lemon, juice

1 each cucumber

1 each avocado

1 can solid chunk albacore tuna

4-6 sprigs parsley, picked and chopped

as needed extra virgin olive oil

as needed salt & pepper

Process:

• In a large bowl, combine the onion and lemon juice with a pinch of salt and pepper. Let it marinate while preparing other ingredients. This will mellow the bitterness and sting of the onion

• Cut the cucumber in half lengthwise, slice and toss into the bowl with onions. Dice the avocado and toss into the bowl. Drain liquid away  and toss in the tuna

• Chop the parsley as fine as you like, the finer it is chopped, the more flavor is released. Stir in the parsley, drizzle liberally with olive oil and stir the mixture together gently. Season to taste and serve right away

Side 2: Spinach Salad with Maple Pecans

¼ cup apple cider vinegar

½ cup extra virgin olive oil

1 Tbsp honey

pinch cayenne pepper

as needed salt

½ each red onion

1 bag spinach

1 each granny smith apple, quartered and sliced

1 bag maple toasted pecans

½ cup dried cranberries

Process:

• Use a jar with a tight fitting lid to mix the dressing. Combine vinegar, olive oil, honey, cayenne and a pinch of salt. Tighten the lid very well onto the jar and shake vigorously.

• Slice the red onion very thinly and pour the dressing over it in a small bowl, let it marinate for a few minutes to take the sting and bitterness from the onion

• In a salad bowl, toss the baby spinach with onions, dressing and layers of sliced apples, maple toasted pecan and dried cranberries. Make sure to save some of each to garnish the top of the salad.

Side 3: Three Bean & Arugula Salad

1 bag edamame, shelled

1 lb French green beans, trimmed to 1 inch pieces

⅓ cup dijon mustard

¼ cup apple cider vinegar

⅓ cup extra virgin olive oil

2 stalks celery

1 each carrot

1 each shallot

1 can cannellini beans

1 pkg lemony arugula

as needed salt & pepper

Process:

• Bring a medium pot of salted water to a boil

• Blanch edamame till tender, add french beans to the same water and simmer for 1-2 minutes. Drain both together into a colander that fits into a large bowl of ice water. Don't leave them in the water for longer than it takes to cool them, let all excess ice water drain away while preparing the rest of the salad

• In a large bowl, whisk dijon, vinegar, and olive oil together. Dice celery, carrot, and shallot very small and stir them into the bowl

• Drain cannellini beans well and mix them into the bowl along with the edamame and french beans that were blanched. Mix well with the dressing and add as much arugula as you would like, mix it well and adjust seasoning to taste

Soup: Creamy White Bean & Sage

1 bag dry cannellini beans

as needed cooking oil

1 each onion, small diced

2 stalks celery, small diced

1 each carrot, small diced

½ lb smoked pork product (optional)

2 qt chicken or vegetable stock

1 each bay leaf

1 bunch sage, pick and save half of the leaves to garnish the soup

1 cup greek yogurt

Process:

• Inspect beans well for foreign objects like stones or pieces of beans that look unsightly, then soak overnight with plenty of water

• In a large soup pot, heat enough oil to coat the bottom of the pan. Sweat the onions until tender and aromatic. Add celery and carrots and continue to sweat till all the vegetables are starting to become tender. Add smoked product at this point if you wish. If you're using bacon, let it render till the meat browns. If you're using ham hocks, place them into the pot with the beans and stock and simmer to extract flavor

• Drain the beans and add them to the pot along with the stock and bay leaf. Tie the sage (that isn't being used for garnish later) with a length of butcher's twine and drop it into the soup. Simmer the beans for 40 minutes to an hour till they're tender. Add additional stock or water if necessary

• When the beans are tender enough to mash completely against the roof of your mouth with your tongue, they're ready. You may season the soup now and call it finished or you can scoop a cup or two of beans with plenty of broth and puree it then add it back to your soup to add a rich creamy texture

• When you're happy with the texture of your soup, chop the sage leaves and stir them into your soup along with the greek yogurt, adjust seasoning to taste and enjoy right away or cool it down to enjoy throughout the week

---

Mega Meal Plan

Wegmans

March 22-28

This list is based on Sale items for the week of March 22-28 , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Madras Curry Chicken with Cauliflower & Gold Raisin "Rice"

2 lb chicken breast

2 Tbsp Madras curry powder

1 can diced tomato

1 pkg cauliflower "rice"

1 cup chicken stock

½ cup golden raisins

Main 2: Chili Spiced Beef Short Rib Tacos

2 lb boneless beef short ribs

1 qt beef stock

2 bell peppers

1 pkg corn tortillas

1 pkg fresh salsa

3 limes

Main 3: Maple Ginger Glazed Salmon & Glazed Pearl Onions

2 lb salmon fillet

1 Tbsp fresh ginger, grated

2 cups pearl onions

Main 4: Vegetable Stir Fry over Nutty Quinoa

2 cups quinoa

¾ cup pepitas

1 each zucchini

1 each yellow squash

1 bunch scallion

1 each bell pepper

1 pkg snow peas

1 bunch broccoli

2 each carrots

½ cup hoisin sauce

½ cup soy sauce

Main 5: Tagliatelle with Sweet Sausage & Sage Ragout

1 pkg tagliatelle

2 lb sweet italian sausage

1 bu sage

2 lemons

2 cups chicken stock

Side 1: Garlic Roasted Eggplant

1 large eggplant

Side 2: Kale & Apple Salad

1 pkg kale

3 each granny smith apples

¼ cup almond slivers or pepitas

4 oz crumbled blue cheese

Side 3: Barley & Brown Rice with Herbs and Dried Fruit

1 pkg black barley and brown rice blend

½ bunch thyme

½ bunch parsley

½ cup dried cranberries

½ cup dried apricots

¼  cup golden raisins

Soup: Roasted Tomato Bisque

2 lb roma tomatoes

2 can diced tomatoes

1 bunch basil

2 cups light cream or half & half (optional- use unflavored, unsweetened nut milk if Vegan)

Breakfast:

Quinoa with Yogurt & Dried Fruit

Steel-cut Oats with Dried Fruit

Baked Apples & Oatmeal

Lunch:

Curry Chicken Sandwiches or Wraps

Tomato Bisque with Sausage Ragout

Salad with Flaked Salmon and Roasted Eggplant

Snacks:

Whole Fruits

Cheese

Energy Bars

______________________________________________________

Pantry Staples

Cooking oil

Extra virgin olive oil

Butter

Sesame oil

Soy sauce

Maple syrup

Sherry vinegar

Cider vinegar

Balsamic vinegar

Dijon

Onions

Garlic

Parmesan

Crushed red pepper

Chili powder

Salt & pepper

Bay leaf

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 1	Wegmans Cleaned and Cut Triple Washed Snow Peas		$2.50 8 oz.
Qty. 3	Large Fresh Limes		$2.07 1 ea.
Qty. 1	Greenhouse Grown Red Sweet Peppers		$2.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Green Squash (Zucchini)		$0.82 – 1 Package (approx. 0.55 lb.)
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 7	Plum (Roma) Tomatoes		$1.96 – 1 Package (approx. 0.22 lb.)
Qty. 1	Fresh Ginger		$1.05 – 1 Package (approx. 0.35 lb.)
Qty. 1	Wegmans Basil		$2.99 2 oz.
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Broccoli Crowns		$0.75 – 1 Package (approx. 0.5 lb.)
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Apples, Granny Smith		$3.99 48 oz.
Qty. 1	Wegmans Pico de Gallo Fresh Salsa		$4.19 – 1 Package (approx. 0.6 lb.)
Qty. 1	Wegmans Triple Washed Baby Kale Greens, FAMILY PACK		$4.69 11 oz.
Qty. 1	Sage		$1.99 1 ea.
Qty. 1	Yellow Squash (Goldbar)		$0.82 – 1 Package (approx. 0.55 lb.)
Qty. 1	Wegmans Matchstick Carrots		$1.79 10 oz.
Qty. 1	Wegmans Cauliflower Rice		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Purple Eggplant		$1.49 – 1 Package (approx. 0.75 lb.)

Meat/Protein

Qty. 2	Wegmans Boneless Beef Short Ribs		$22.48 – 1 Package (approx. 1.25 lb.)
Qty. 1	Wegmans Boneless Skinless Chicken Breasts with Rib Meat, FAMILY PACK		$10.74* – 1 Package (approx. 6 lb.)
Qty. 1	Wegmans Mild Italian Sausage, FAMILY PACK		$8.97 – 1 Package (approx. 3 lb.)
Qty. 1	Wegmans Fresh Farm Raised Atlantic Salmon, FAMILY PACK		$21.97 – 1 Package (approx. 2.75 lb.)

Dairy/Eggs

Qty. 1	Buttermilk Gorgonzola Crumbled Cheese		$3.99 4 oz.
Qty. 1	Upstate Farms Light Cream, Ultra-Pasteurized		$1.39 8 fl. Oz. (optional)
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini		$3.19 4.2 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Tagliatelle Egg Pasta		$3.69 8.8 oz.
Qty. 1	Wegmans Apricots, Unsweetened Dried		$2.99 6 oz.
Qty. 1	Wegmans Sweetened Dried Cranberries		$1.79 6 oz.
Qty. 1	Organic Quinoa Grain		$8.49 1 lb.
Qty. 1	Raisins, Golden		$3.49 1 lb.
Qty. 1	Wegmans Pumpkin Seeds		$6.99 13.5 oz.

Canned Goods & Non-Perishables

Qty. 3	Wegmans Diced Tomatoes in Juice		$5.97 28 oz.
Qty. 1	Clif Energy Bars, Chocolate Chip		$9.99 28.8 oz.
Qty. 1	Wegmans Chicken Culinary Stock		$1.99* 32 fl. oz.
Qty. 1	Wegmans Beef Culinary Stock		$1.99* 32 fl. oz.
Qty. 1	Wegmans Black Barley Brown Rice Blend		$2.49 14 oz.
Qty. 1	La Banderita Tortillas, Corn		$1.99 27.5 oz.
Qty. 1	Asian Gourmet Hoisin Sauce, Mandarin Style		$2.49 7.5 oz.
Qty. 1	McCormick Curry Powder, Organic, Hot Madras		$5.99 1.37 oz.

Frozen Items

Qty. 1

Birds Eye Pearl Onions, White

$1.69* 14.4 oz.

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Madras Curry Chicken with Cauliflower & Gold Raisin "Rice"

as needed cooking oil

2 lb chicken breast, diced bite-sized

2 Tbsp Madras curry powder

1 onion, julienne

4 cloves garlic, minced

1 can diced tomato

2 Tbsp butter

1 pkg cauliflower "rice"

1 cup chicken stock

½ cup golden raisins

as needed salt & pepper

Process:

• In a large saute pan, heat a small amount of cooking oil. Toss the diced chicken with the curry powder, you may use more than 2 Tbsp of spice if you like. Sear the chicken until the spices are toasted and chicken begins to get firm

• Stir in the onions and garlic and sweat until they become aromatic and tender. Finally, stir in the diced tomatoes and adjust season to taste

• In another saute pan, melt the butter and stir in the cauliflower. When the cauliflower starts to steam, add the chicken stock and continue to cook until cauliflower is tender and the stock is mostly evaporated. Season to taste

Suggested Side: Roasted Eggplant or Kale & Apple Salad

Main 2: Chili Spiced Beef Short Rib Tacos

as needed cooking oil

as needed salt & pepper

2 lb boneless beef short ribs

2 Tbsp chili spice

1 onions

2 cloves garlic

1 bay leaf

1 qt beef stock

1 pkg corn tortillas

1 pkg fresh salsa

3 limes

Process:

• Preheat oven to 300 F

• In a dutch oven, heat a small amount of oil. Rub the short ribs with salt, pepper and chili powder, then sear the beef until all sides are deep brown in color

• Remove beef and reserve. Add a little more oil if needed and saute onions and garlic. When the onions and garlic are tender, place the beef back into the pan with a bay leaf and beef stock. Bring to a simmer, cover and place into the oven until tender, approximately 3 hours

• When the beef is tender, rest it in it's braising liquid for 10-15 minutes then remove from the liquid. Strain the liquid and bring to a simmer on the stove until it reduces to a sauce consistency. Shred the beef and pour the sauce over it. Adjust seasoning to taste

• Remove the corn tortillas from their package and wrap them in aluminum foil. Warm in the oven to soften them

• Serve soft corn tacos with shredded beef and salsa with a wedge of lime. You may wish to add other toppings like shredded cheese, lettuce, sour cream or hot sauce. Enjoy!

Suggested Side: Kale & Apple Salad or Barley & Brown Rice

Main 3: Maple Ginger Glazed Salmon & Glazed Pearl Onions

as needed cooking oil

2 lb salmon fillet, portioned

as needed salt & pepper

1 cup real maple syrup

1 Tbsp fresh ginger, grated

2 cups pearl onions, frozen

2 Tbsp sherry vinegar

1 Tbsp butter

Process:

• Preheat the oven to 350 F

• Rub a sheet pan with a small amount of oil, lay out your salmon portions, skin side down and season with salt & pepper

• In a small saucepan, combine maple syrup and ginger, bring to a simmer and glaze the salmon with a small amount of this mixture, save at least half for the onions. Place the salmon into the oven for 15-20 minutes or until firm

• In a large saute pan, heat a small amount of oil and carefully place the onions into the pan. Saute until tender and browning. Deglaze with the remaining maple and ginger mixture. Continue to cook until it reduces slightly and glazes over the onions. Stir in 1 Tbsp of vinegar at a time and taste before adding the rest, you may find that 1 Tbsp is enough for you. Finally, stir in the butter and serve with your salmon

Suggested Side: Kale & Apple Salad or Barley & Brown Rice

Main 4: Vegetable Stir Fry over Nutty Quinoa

2 cups quinoa

¾ cup pepitas

as needed cooking oil

1 Tbsp sesame oil

1 bunch scallion, sliced

4 cloves garlic, minced

2 Tbsp ginger, grated

1 each zucchini, julienne

1 each yellow squash, julienne

1 each bell pepper, julienne

1 bunch broccoli, small florets

1 cup snow peas, halved on a bias

1 each carrots, julienne

½ cup hoisin sauce

½ cup soy sauce

Process:

• Combine 2 cups of quinoa with 4 cups of water and a pinch of salt and bring to a simmer. Cover and simmer gently for 30-40 minutes or until tender. Fluff with a fork and rest covered for 10 minutes at least. Stir in half the pepitas and save the rest for garnish over the top

• Heat a large wok or saute pan with plenty of cooking oil and sesame oil until it begins to smoke. Quickly and carefully, stir in the ginger garlic and scallions, followed immediately by the zucchini and squash. Be careful that the ginger and garlic don't brown too much

• Right after the squashes are stirred into the pan, stir in the bell peppers and broccoli, stir and allow this to cook until the broccoli is brighter green and starting to become tender. Lastly, stir in the snow peas and carrots. Cook for several minutes to soften the veggies slightly

• Finally, stir in the hoisin and soy sauce. Adjust seasoning to taste and serve with the quinoa & pepitas

Suggested Side: Roasted Eggplant or Kale & Apple Salad

Main 5: Tagliatelle with Sweet Sausage & Sage Ragout

as needed cooking oil

2 lb sweet italian sausage, cut from it's casing

6-8 cloves garlic

1 tsp crushed red pepper flakes

1 bu sage

2 cups chicken stock

2 lemons

3-4 Tbsp butter

as needed salt & pepper

1 pkg tagliatelle

Process:

• Bring 1 gallon of salted water to a boil

• In a large saute pan or dutch oven, heat a little oil and brown your sausage, breaking it up into bite-sized pieces. Stir in the garlic and crushed, pepper flakes and sage. Continue to cook until the garlic is aromatic and softened.

• Add chicken stock and continue to simmer until the sausage is well cooked and the stock reduces slightly. Finish the ragout with zest from the lemons, butter and a little squeeze of lemon. Hold warm until the pasta is ready to serve

• Boil the tagliatelle until it is tender but not too soft. Serve with the ragout over it and plenty of good parmesan cheese. Enjoy!

Suggested Side: Tomato Bisque

Side 1: Garlic Roasted Eggplant

1 large eggplant

2 cloves garlic, minced

¼ cup extra virgin olive oil

as needed salt & pepper

Process:

• Preheat the oven to 425 F

• Cut the eggplant into strips about 3 inches long and ½ inch cubed. Toss with extra virgin olive oil, garlic, salt & pepper

• Spread out over a sheet pan and roast in a very hot oven for 10-15 minutes, or until the edges are browned and crisping slightly

• Enjoy is they are or with grated parmesan or sriracha hot sauce over them

Side 2: Kale & Apple Salad

1 pkg kale

3 each granny smith apples

¼ cup apple cider vinegar

½ cup extra virgin olive oil

2 tbsp dijon mustard

¼ cup almond slivers or pepitas

4 oz crumbled blue cheese

Process:

• In a large bowl, arrange kale greens and sliced or diced apples

• Prepare dressing in a jar with a tight fitting lid, add vinegar, oil, mustard, salt & pepper. Screw the lid on tightly and shake vigorously

• Dress the salad and garnish with almonds or pepitas and blue cheese crumbles

Side 3: Barley & Brown Rice with Herbs and Dried Fruit

1 pkg black barley and brown rice blend

½ bunch thyme, leaves only, chopped

½ bunch parsley, leaves only, chopped

½ cup dried cranberries

½ cup dried apricots

¼  cup golden raisins

2 Tbsp balsamic vinegar

2 Tbsp extra virgin olive oil

as needed salt & pepper

Process:

• Prepare the black barley & brown rice as prescribed on the package

• Stir in the herbs and dried fruits while the grains are still warm to enhance their flavor and texture.

• Stir in vinegar, oil and season to taste. You may enjoy this side warm or chilled

Soup: Roasted Tomato Bisque

2 lb roma tomatoes

as needed extra virgin olive oil

as needed salt & pepper

1 each onion

4 cloves garlic

2 can diced tomatoes

1 bunch basil, pick the leaves and chiffonade or chop, save the stems too

2 cups light cream or half & half

Process:

• Preheat oven to 350 F

• Slice tomatoes in half lengthwise, toss with a little olive oil, salt & pepper. Lay out over a sheet pan with a rack. Roast in the oven for 30-45 minutes or until they dry slightly and begin to brown

• In a soup pot, heat a little oil and sweat the onions and garlic until they're tender and aromatic. Add the roasted tomatoes and stir to break them apart. When they're very soft and broken, add the canned tomatoes and bring to a simmer. Tie the basil stems together with a length of butcher's twine, drop in into the pot and continue to simmer for about 20 minutes

• Remove the basil stems and blend your soup, either with a wand blender, or in a stand-up blender. When the soup in as smooth as you like (it can be chunky, too), return to the pot and add the chiffonade basil and cream. Adjust seasoning and enjoy!

*** Pro Tip!

When planning a cheese board for yourself or for company, use a variety of cheese types, i.e. blue, creamy (soft), semi-soft, hard, aged, and fresh. Odd numbers always platter better because the brain naturally seeks a center. If you choose an even number of cheeses, make the center of the platter a focal point with a large bunch of grapes or a bowl of jam or chutney. Accompaniments that are varied are always appreciated, too. Some sweet, some salty, some fresh fruit, some dried fruit and nuts offer a good variety of flavor and textures. Also, neutral crackers as opposed to highly seasoned crackers are a good idea, too.

---

Mega Meal Plan

Wegmans

March 15-21

This list is based on Sale items for the week of March 15-21 , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Corned Beef  & Colcannon

5-6 lb corned beef brisket

3-4 carrots

1 each celery root

2 pkg cipollini onions

3 lb white potatoes

1 pt half & half

1 stick butter

1 pkg baby kale

1 bunch scallions

Did you ever eat Colcannon, made from lovely pickled cream?

With the greens and scallions mingled like a picture in a dream.

Did you ever make a hole on top to hold the melting flake

Of the creamy, flavoured butter that your mother used to make?

…We hope your St. Patrick's Day celebration is warm and filled with happy memories and the birth of tomorrow's memories.

Main 2: Turkey & Sweet Potato Meatballs with Wilted Escarole

1 lb ground turkey

1 pkg sweet potato noodles

½ onion

6 cloves garlic

1 cup plain bread crumbs

2 heads escarole

Sneak little extra vegetable goodness into your meal with these sweet little turkey meatballs. Make an extra big batch and enjoy them throughout the week or freeze them. Leftovers make a great addition to soups or a little lean protein on a salad.

Main 3: Lemon Rosemary Pork Loin Roast & Quinoa

3 lb pork loin

2 each lemons

2 sprigs rosemary

2 cups tricolor quinoa

Pork loin is a favorite protein because it's inexpensive and makes a great canvas for any flavor profile you could want to apply to it. Longing for summer days, we're opting for light citrus and deep, pine-scented rosemary.

Main 4: Sushi Bowls

2 cups sushi rice

1 jar pickled ginger

2-3 Tbsp wasabi paste

1 bunch scallions

2-3 avocados

1 cucumber

1 piece tuna sashimi

4-6 eggs

1 can Furikake rice seasoning

Always a favorite around the dinner table! You may bump up your protein intake here if you like with more or less tuna, or eggs. The yolks from soft poached eggs melt so beautifully over the rice like a sauce, Make this anytime you're craving sushi without the effort of dining out! Bonus points for ease if you own a rice cooker!

Main 5: Creamy Boursin Chicken & Spring Vegetables

2 lb chicken breast

1 bunch asparagus

½ lb snow peas

1 pt button mushrooms

1 pt grape tomatoes

½ bunch scallions

1 pkg arugula

1 pkg boursin cheese

Lean chicken breast and healthy vegetables are disguised as a cheat meal. A little flavor goes a long way, and boursin melts into a sauce, it's practically begging for a place at the dinner table! Make a bunch if you're facing a busy week, it reheats so well!

Side 1: Warm Pecan and Cherry Grain Salad

2 cups wild rice blend

½ onion

1 cup pecan pieces

1 cup dried cherries

½ bunch thyme

¼ bunch parsley

Need an energy boost at lunch? Make a big batch of this and get going! What a healthful filling side should be: sweet, savory and not at all heavy.

Side 2: Kale & Radish Salad

1 pkg baby kale

1 pkg radishes

1 pkg sprout salad blend

3 oranges

½ cup slivered almonds

Fresh as springtime! Enjoy this one the way it is as a dinner side, add extra veggies or extra proteins for a super filling and healthy lunch option.

Side 3: Caramelized Brussels Sprouts & Apples

1 pkg shaved brussels sprouts

3 apples

¼ cup whole grain mustard

One really can't have too much of a good thing if the good thing tastes this delicious and nourishes like this easy hearty dish!

Soup: Irish Onion Soup

3 large onions

4 cloves garlic

½ bunch thyme

1 each Guinness Stout, 12 oz

2 qt beef stock

1 loaf miche bread (or other country style bread)

½ lb Dubliner cheese

Not "better" than French onion soup, just different… we're sure you're going to love this one!

Breakfast:

Steelcut Oatmeal & Apples

Strawberry Banana Smoothies

Granola & Yogurt Cups

Lunch:

Reuben Sandwiches & Soup

Boursin Chicken Salad

Snacks:

Cheese & Apples

Whole Fruit

Granola Bars

______________________________________________________

Pantry Staples

Butter

Cooking oil

Extra virgin olive oil

Sesame oil

Salt & pepper

Bay leaves

Crushed red pepper flakes

Sherry vinegar

Apple cider vinegar

Soy sauce

Sriracha

Parmesan

Eggs

Garlic

Whole grain mustard

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Wegmans Yellow Onions		$1.99 2 lb.
Qty. 3	Green Onions (Scallions)		$3.87 1 ea.
Qty. 1	Celery Root		$4.36 – 1 Package (approx. 1.25 lb.)
Qty. 1	Wegmans White Potatoes, FAMILY PACK		$1.99 5 lb.
Qty. 1	Wegmans Carrots		$1.29 16 oz.
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 3	Hass Avocados		$5.00 1 ea.
Qty. 1	Escarole		$1.99 – 1 Package (approx. 1 lb.)
Qty. 1	Bunch Radishes		$1.59 1 ea.
Qty. 1	Greenhouse Grown Seedless Cucumbers		$2.50 1 ea.
Qty. 1	Wegmans Grape Tomatoes		$2.29 1 pt.
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Triple Washed Baby Arugula		$2.49 5 oz.
Qty. 1	Fresh Rosemary		$1.99 1 ea.
Qty. 1	Fresh Snow Peas		$2.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Brussels Sprouts Chiffonade		$6.99 – 1 Package (approx. 1 lb.)
Qty. 2	Wegmans Cleaned and Cut Peeled Cipolline Onions		$7.98 6 oz.
Qty. 2	Wegmans Triple Washed Baby Kale Greens, FAMILY PACK		$9.38 11 oz.
Qty. 1	Brassica Protection Products Salad Blend		$2.99 4 oz.
Qty. 1	Wegmans Sweet Potato Noodles		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Apples, Granny Smith		$5.99 3 lb.
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK		$3.99 4 lb.
Qty. 1	Asparagus		$1.99 – 1 Package (approx. 1 lb.)

Meat/Protein

Qty. 1	Wegmans Fresh Ground Turkey		$4.69 16 oz.
Qty. 1	Wegmans Corned Beef Brisket with Juices		$13.17 – 1 Package (approx. 3.3 lb.)
Qty. 1	Wegmans Center-Cut Boneless Pork Roast		$5.97 – 1 Package (approx. 3 lb.)
Qty. 1	Wegmans Boneless Chicken Breasts		$7.63 – 1 Package (approx. 1.7 lb.)
Qty. 1	Wegmans Ahi Tuna Sashimi Style		$13.99 6 oz.

Dairy/Eggs

Qty. 1	Boursin Cheese, Gournay, Garlic & Fine Herbs		$4.99 5.2 oz.
Qty. 1	Kerrygold Dubliner with Irish Stout		$17.99 1 lb.
Qty. 2	Upstate Farms Light Cream, Ultra-Pasteurized		$2.78 8 fl. oz.
Qty. 1	Wegmans Butter, Unsalted, Sweet Cream		$2.99 1 lb.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Nishiki Rice, Premium Grade, Medium Grain		$2.79 32 oz.
Qty. 1	Wegmans Miche Bread		$5.50 25 oz.
Qty. 1	Almonds Slivered (Blanched)		$7.99 1 lb.
Qty. 1	Quinoa Tri Color		$8.49 1 lb.
Qty. 1	Organic Wild Rice Blend		$5.99 1 lb.
Qty. 1	Wegmans Pecan Pieces		$4.29 8 oz.
Qty. 1	Wegmans Sweetened Dried Cherries		$5.99 6 oz.

Canned Goods & Non-Perishables

Qty. 2	Wegmans Beef Culinary Stock		$3.98* 32 fl. oz.
Qty. 1	S&B Wasabi, Prepared, In Tube, Family Size		$3.99 3.17 oz.
Qty. 1	Nori Komi Furikake Seasoning, Rice		$2.99 1.7 oz.
Qty. 1	Wel-Pac Ginger, Sushi		$3.99 11.5 fl. oz.
Qty. 1	Wegmans Unseasoned Bread Crumbs		$3.99 24 oz.
Qty. 1	Guinness Beer, Draught		$7.49 59.6 fl. oz.

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Corned Beef  & Colcannon

5-6 lb corned beef brisket

3-4 carrots, peeled and diced into bite-sized pieces

1 each celery root, peeled and diced into bite-sized pieces

2 pkg cipollini onions

3 lb white potatoes, peeled and quartered

1 pt half & half, hot

1 stick butter, room temperature, diced

1 pkg baby kale

1 bunch scallions, sliced

as needed salt & pepper

Process

• Preheat oven to 300 F

• Place corned beef into a dutch oven along with any spices included in it's packaging and place into the oven for 2-3 hours or until nearly tender. Add the carrots, celery root & cippolini onions for the last 30 minutes of cooking time or until tender

• While the beef is going, place the potatoes in a pot with enough salted water to cover them by about an inch. Bring to a boil and simmer until they're fork tender. Drain and mash them while they're still piping hot. The secret to light mashed potatoes is hot cream and room temperature butter, as well as the order in which these are added. Rice or mash your potatoes then add the hot cream, finally stir in the butter, baby kale and scallions. Season to taste and hold your colcannon hot until the corned beef is ready to serve

• When the corned beef is tender and vegetables are ready, remove from the liquid and allow up to 10 minutes to rest the meat. Corned beef shows it's grain very clearly. Be sure to carve against the grain for the most tender result. Serve hot with the veggies and colcannon. Slainte!

Suggested Sides: Kale & Radish Salad or Irish Onion Soup

Main 2: Turkey & Sweet Potato Meatballs with Wilted Escarole

as needed cooking oil

½ onion, diced

6 cloves garlic, divided

1 pkg sweet potato noodles, divided

1 lb ground turkey

1 each egg

1 cup plain bread crumbs

as needed salt & pepper

as needed extra virgin olive oil

1 tsp crushed red pepper flake

1 head escarole, chopped and cleaned

Process:

• In a small saute pan with a small amount of cooking oil, sweat onions and 2 cloves of minced garlic. Add a handful of sweet potato noodles to the pan and toss, cook until tender. When all are tender, cool and roughly chop through the mixture to break up the sweet potato curls.

• Mix the cooked sweet potato and onion mixture with the ground turkey, egg, breadcrumbs, and a generous pinch of salt & pepper.  Form meatballs and sear them in a large saute pan with a little cooking oil.

• In a separate saute pan, slowly heat about ¼ cup of extra virgin olive oil with the remaining garlic, minced. When the garlic is aromatic, and still pale in color, toss in the remaining sweet potato noodles. Toss and cook gently until tender, stir in crushed red pepper flakes and chopped escarole. Wilt the escarole with the sweet potato noodles and season to taste. Serve with turkey meatballs and plenty of parmesan cheese. Enjoy!

Suggested Sides: Pecan & Cherry Grain Salad

Main 3: Lemon Rosemary Pork Loin Roast & Quinoa

3 lb pork loin

2 each lemons

2 sprigs rosemary, picked and chopped

½ stick butter, softened

as needed salt & pepper

2 cups tricolor quinoa

Process:

• Preheat the oven to 350 F

• In a small bowl, zest lemon rinds with a microplane and add chopped rosemary. Reserve half  to rub the pork and to the other half add softened butter

• Combine 2 cups of quinoa and 4 cups of salted water in a pot with a tight fitting lid. Bring to a low simmer and maintain a gentle simmer for 40-50 minutes or until tender.

• Prepare pork loin for roasting by trimming and laying out onto a sheet pan with a rack, season well with salt & pepper and rub with lemon and chopped rosemary. Place the pork into the oven for 20 minutes and baste with half the butter. Return to the oven for another 15-20 minutes or until the internal temperature reaches 145 F. Rest for 5-10 minutes before carving

• When the quinoa is finished cooking, rest for 5 minutes with the lid on, then stir in remaining lemon rosemary butter and a squeeze of lemon. Season to taste with salt & pepper. Serve with slices of tender pork loin

Suggested Sides: Caramelized Brussels Sprouts or Kale & Radish Salad

Main 4: Sushi Bowls

2 cups sushi rice

4-6 eggs

1 can Furikake rice seasoning

1 bunch scallions, sliced

2-3 avocados, diced or sliced

1 cucumber, sliced

1 piece tuna sashimi, diced

1 jar pickled ginger

2-3 Tbsp wasabi paste

as needed soy sauce

as needed sesame oil

as needed sriracha

Process:

• Combine 2 cups of long grain sushi rice with 3 cups of water, bring to a gentle simmer and continue to simmer covered for 18-20 minutes until tender. Rest with the lid on for a few minutes before fluffing the rice with a fork.

• Bring a small pot of water with a splash of vinegar to a simmer to poach eggs. When the water begins to simmer, gently drop in each egg and simmer for 6-8 minutes or until the whites are solid and the yolks are still runny. You may cook them longer if you prefer your yolks to be more firm

• Serve each bowl with a sprinkle of Furikake rice seasoning, poached egg, scallions, avocados, cucumber, and tuna. Condiments like pickled ginger, wasabi, soy sauce, sesame oil and sriracha can be added at the table. Enjoy!

Suggested Sides: Kale & Radish Salad

Main 5: Creamy Boursin Chicken & Spring Vegetables

as needed cooking oil

2 lb chicken breast, diced into bite-sized pieces

1 pt button mushrooms, sliced

1 bunch asparagus, cut 1" lengths

½ lb snow peas, trim and cut in half

1 pt grape tomatoes, halved

½ bunch scallions, sliced

1 pkg boursin cheese

1 pkg arugula

Process:

1. In a dutch oven, heat a small amount of oil for searing. When the oil starts to smoke, gently place the chicken into the pan and brown it.
2. When the chicken is brown, add vegetables in stages- mushrooms first, and when they're tender, add asparagus and snow peas. When the color of the green vegetables peeks and they're tender, add grape tomatoes and scallions and continue to cook for a minute or two. Finally, stir in the Boursin cheese to make it saucy. Season with salt & pepper
3. On a plate or bowl, portion out a generous handful of baby arugula then spoon the chicken and vegetable ragout over it. The arugula will wilt gently under the heat of the chicken & veggies. Enjoy!

Suggested Sides: Irish Onion Soup or Pecan & Cherry Grain Salad

Side 1: Warm Pecan and Cherry Grain Salad

2 cups wild rice blend

1 bay leaf

½ onion

1 cup pecan pieces

1 cup dried cherries

½ bunch thyme, leaves only, chopped

¼ bunch parsley, leaves only, chopped

3 Tbsp apple cider vinegar

¼ cup extra virgin olive oil

as needed salt & pepper

Process:

• In a medium pot, combine 2 cups of wild rice blend, a pinch of salt, bay leaf and 4 cups of rice to a simmer. Cover and maintain a very low simmer for 40 minutes or until all grains are tender. Remove from the heat and fluff gently with a fork. Cover and let the grains rest for about 5 minutes. Stir in diced onion, pecan pieces, dried cherries and chopped herbs while the grains are still warm

• Season with vinegar, oil, salt & pepper. Enjoy warm or chilled

Side 2: Kale & Radish Salad

3 oranges

3 Tbsp sherry vinegar

⅓ cup extra virgin olive oil

as needed salt & pepper

1 pkg baby kale

1 pkg sprout salad blend

1 pkg radishes, shaved on a mandoline

½ cup slivered almonds, toasted

Process:

• Use a microplane to zest the orange rinds and reserve. Cut orange segments from their connective membranes and reserve. Squeeze any remaining juice from the orange membranes after cutting the segments and combine the zest, vinegar, oil, salt & pepper in a jar with a tight fitting lid. Shake vigorously just before dressing the salad

• In a large salad bowl combine baby kale with sprout blend and garnish with shaved radishes and orange segments. Dress the salad with your shaken dressing and garnish with toasted almond slivers

Side 3: Caramelized Brussels Sprouts & Apples

1 pkg shaved brussels sprouts

as needed extra virgin olive oil

as needed salt & pepper

3 apples, peeled and sliced

¼ cup apple cider vinegar

¼ cup whole grain mustard

Process:

• Preheat oven to 425 F

• Toss brussels sprout on a little extra virgin olive oil, salt & pepper. Spread out onto a sheet pan and roast for 10-15 minutes or until they're browning at the edges and tender

• In a large saute pan, heat a little olive oil just to it's smoke point, add the sliced apples and toss to caramelize. Deglaze with cider vinegar and reduce by half, stir in whole grain mustard and adjust seasoning. If it seems a little acidic for your taste, add more olive oil

• When the brussels sprouts are finished, carefully spoon them into a serving bowl and toss the apples in with them. Enjoy warm or chilled.

Soup: Irish Onion Soup

as needed cooking oil

3 large onions

4 cloves garlic

½ bunch thyme

1 each Guinness Stout, 12 oz

2 qt beef stock

1 each bay leaf

1 loaf miche bread (or other country style bread)

½ lb Dubliner cheese

Process:

1. In a large pot, heat enough oil to coat the pan's surface and begin to caramelize onions. When onions begin to brown, add garlic and thyme. Continue to cook to achieve a deeper brown color
2. When the onions are deep brown, pour in the guinness and simmer for a few minutes before adding the beef stock and bay leaf. Simmer for 20-30 minutes and season to taste with salt & pepper
3. While the soup is simmering, warm up your oven's broiler setting. Slice pieces of the miche that will fit in your soup bowls and brown them in your toaster. Also grate or slice pieces of Dubliner cheese to brown under the broiler
4. Serve your soup with slices of miche right on top cover with Dubliner and set the whole bowl onto a sheet pan for safety, then slide it under the broiler to melt and brown the cheese. Enjoy!

***Pro Tip***

Palatable fruit in the colder months is a real trick. Eat seasonally, apples and oranges in all varieties are great for the winter, as are pomegranates and any kind of dried fruit. If you're dying for sweet juicy cantaloup, buy one and leave it on the counter JUST until the skin starts to wrinkle. Wash it, cut it up and enjoy! The ripening that occurs over the 2-3 days on the counter will sweeten the cantaloup a lot!

__________________________________________

Mega Meal Plan

Wegmans

March 8-14

This list is based on Sale items for the week of March 8-14 , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Steak & Onions with Beet Noodles

2 lb boneless strip steaks

1 sweet onions

1 pkg beet noodles

6-8 sprigs thyme

½ bunch chives

¼ cup plain greek yogurt

Steak and onions, folks! The Change-up to this classic comfort food with sweet sauteed beet noodles and savory yogurt sauce. All in all, a healthful way to have your steak and eat it, too!

Main 2: Thai Curry Braised Chicken over Basmati Rice

1 whole chicken, split

3 Tbsp green Thai curry

2 Tbsp ginger

2 cups chicken stock

1 can coconut milk

1 cup matchstick carrots

1 pkg sugar snap peas

1 pkg bean sprouts

2 cups basmati rice

1 each kefir lime leaf (or juice of 1 lime)

½ bunch, cilantro

2 limes

Oh, just so… elegant, easy, delicious, satisfying… This entree comes together in a quick half hour while everyone is still revving from the busy day. Throw on the stove and have a good stretch, dinner is done before you know! Take an extra 5-10 minutes and make a double batch if that's your jam, because this makes killer leftover lunches! Substitute firm tofu and vegetable stock for your vegan option.

Main 3: Slow Roasted Ginger Pork Shoulder with Steamed Cabbage & Carrots

1 bone-in pork shoulder

¼ cup ginger

1 head garlic

2 oranges

1 bunch cilantro

1 bunch chives

1 Tbsp red chili paste

2 Tbsp sesame oil

½ cup soy sauce

1 head Chinese cabbage

1 pkg matchstick carrots

Slow roasting makes this dish. You can let this go while you're at work or running your afternoon errands. Oven, slow cooker, what-have-you, you won't be disappointed. Since a pork shoulder averages 8 pounds, you're sure to have some leftovers. Pack them and freeze or keep them for sandwiches and easy protein for soups, grain bowls, or salads later in the week.

Main 4: Italian Sausage & Sweet Tomato Cavatelli

1-2 lb mild Italian sausage

1 Sweet onion

4 cloves garlic

½ bunch sage

½ bunch parsley

2 lb roma tomatoes

1 pkg cavatelli

Don't you love it when you can build complex flavor in just a few short steps? We do, and that's just one reason to love this dish. Cavatelli is a pasta that reheats well, so the ragout of sausage, tomatoes and herbs won't make it unappealing for leftovers… if you manage to save any of this awesome entree! Substitute vegan sausage products to make this vegetarian, or substitute your favorite gluten free pasta for the cavatelli.

Main 5: Corned Beef Brisket, Cabbage & Mustard Glazed Potatoes

3-4 lb corned beef brisket

1-2 lb mini potatoes

1 cup whole grain mustard

1 head savoy cabbage

2 bottles Guinness Stout

St. Patrick's Day is Friday and everyone is Irish on St. Pat's! This is not your Aunt Bridy's corned beef boil (God love 'er), but it's a fun rendition of the classic that the whole family will be sure to  enjoy. Double up if you're a big family or if you just love the leftovers and make some corned beef hash for breakfast!

Side 1: Herb & Feta Rice

2 cups brown rice

1 cup feta crumbles

½ bunch thyme

1-2 sprigs rosemary

2 lemons

Rice is a great vehicle for nearly any flavor. feta, herbs and lemon are the stars in this super flavorful side that you can enjoy warm or chilled. If you plan to make it a chilled side, just be sure to cook the rice a few minutes longer than you would for a hot dish. Healthy, flavorful, versatile, this side has it all!

Side 2: Sauteed Mushrooms and Edamame

2 pints sliced crimini mushrooms

1 pkg frozen edamame

2 cloves garlic

1 shallot

1 lemon

2-3 Tbsp butter

The rich umami of sauteed mushrooms, add the fresh buttery flavor of edamame and deep tones of caramelized shallot and garlic… wow! It all comes together in about 10-15 minutes of total cook time.

Side 3: Spicy Sprout Salad with Carrots & Radishes

1 pkg zesty sprouts

1 pkg super greens

1 cup matchstick carrots

1 bunch radishes

1 cup sliced almonds (or slivers)

1 cup chopped dates

2 oranges

Sweet, savory, spicy, and super easy! You can make the dressing in advance and use it when you need it. If it seems like more salad than you can enjoy in one meal, you can mix everything together and just dress what you need as you need it, storing undressed greens in a plastic bag with a damp paper towel.

Soup: Curry Chickpea & Spinach Soup

2 onions

4-6 cloves garlic

2 Tbsp ginger

1 cup sun dried tomatoes, julienned

2 lemons

2 Tbsp curry powder

1 Tbsp crushed red pepper flakes

2 cans chickpeas

2 cans coconut milk

2 quarts vegetable stock

1 pkg baby spinach

This is a great soup, and not just because there isn't a ton of knife work as is the case with so many soup recipes. It's a flavor-packed nutritious powerhouse! Add lean protein to build on a good foundation, if you wish. Use less stock and make it a hearty ragout for rice or pasta.

Breakfast:

Yogurt & Granola Parfait

Oatmeal with Dried Fruit & Cinnamon

Banana Yogurt Pancakes

Lunch:

Corned Beef Sandwiches

Grilled Cheese & Chickpea Soup

Roasted Ginger Pork Shoulder & Veggie Wrap (or Rice Bowl)

Snacks:

Granola Bars

Whole Fruits

Colby Jack Cheese Sticks

______________________________________________________

Pantry Staples

Butter

Cooking oil

Extra virgin olive oil

Sesame oil

Soy sauce

Worcestershire sauce

Apple cider vinegar

Honey

Tomato paste

Garlic

Crushed red pepper

Madras curry Powder

Kosher salt

Fresh ground black pepper

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Fresh Cilantro (Coriander)		$1.79 1 ea.
Qty. 2-3	Large Fresh Limes		$1.38 1 ea.
Qty. 1	Gourmet Garden Chili Pepper Paste, Stir-In		$4.99 4 oz.
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Bunch Radishes		$1.59 1 ea.
Qty. 2	Fresh Ginger		$2.10 – 1 Package (approx. 0.35 lb.)
Qty. 2	Shallots		$0.90 – 1 Package (approx. 0.15 lb.)
Qty. 1	Bananas		$1.18 – 1 Package (approx. 2.4 lb.)
Qty. 1	Wegmans Fresh Bean Sprouts		$2.49 8 oz.
Qty. 5	Lemons		$3.45 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Fresh Chives		$1.99 1 ea.
Qty. 1	Wegmans Fresh Zesty Sprouts, Pre-Washed		$2.49 4 oz.
Qty. 1	Fresh Rosemary		$1.99 1 ea.
Qty. 1	Wegmans Fresh Baby Spinach		$1.99 6 oz.
Qty. 5	Bulk Garlic		$4.00 – 1 Package (approx. 0.2 lb.)
Qty. 1	Savoy Cabbage		$0.99 – 1 Package (approx. 1.25 lb.)
Qty. 2	Wegmans Sliced Baby Bella Mushrooms		$4.00 8 oz.
Qty. 1	Wegmans Cleaned and Cut Triple Washed Sugar Snap Peas		$2.50 8 oz.
Qty. 1	Chinese Cabbage		$1.24 – 1 Package (approx. 1.25 lb.)
Qty. 1	Sage		$1.99 1 ea.
Qty. 1	Wegmans Baby Medley Potatoes		$3.69 24 oz.
Qty. 1	Wegmans Super Greens (Kale, Spinach, & Chard)		$2.49 5 oz.
Qty. 2	Wegmans Tomatoes Roma, FAMILY PACK		$3.38 1.5 lb.
Qty. 2	Wegmans Matchstick Carrots		$1.79 10 oz.
Qty. 1	Shenandoah Growers Kaffir Lime Leaves		$1.99 0.75 oz.
Qty. 1	Wegmans Beet Noodles		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Sweet Onions, FAMILY PACK		$2.99 3 lb.
Qty. 1	Wegmans Apples, Gala		$2.99 48 oz.
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK		$3.99 4 lb.

Meat/Protein

Qty. 1	Wegmans Chicken Split Breasts, with Ribs Drums and Thighs		$7.96 – 1 Package (approx. 4 lb.)
Qty. 1	Wegmans Corned Beef Brisket with Juices		$13.17 – 1 Package (approx. 3.3 lb.)
Qty. 1	Wegmans Mild Italian Sausage, FAMILY PACK		$8.97 – 1 Package (approx. 3 lb.)
Qty. 2	Wegmans Boneless Beef Strip Steak 1st Cut		$22.06 – 1 Package (approx. 1.7 lb.)
Qty. 1	Wegmans Whole Bone-In Pork Shoulder Blade Roast, FAMILY PACK		$8.32 – 1 Package (approx. 8.4 lb.)

Dairy/Eggs

Qty. 1	BelGioioso Parmesan Wheel		$5.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans Traditional Crumbled Feta Cheese		$4.49 8 oz.
Qty. 2	Wegmans Greek Yogurt, Plain		$1.38 5.3 oz.
Qty. 1	Wegmans Colby Jack Cheese Sticks, 12 sticks		$3.99 10 oz.
Qty. 1	Wegmans Blended Nonfat Yogurt Light Variety Pack, FAMILY PACK		$4.29 72 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Basmati Rice		$4.59 35 oz.
Qty. 1	Wegmans Pasta Cavatelli		$1.99 16 oz.
Qty. 1	Wegmans Crunchy Granola Bars, Oats & Honey		$2.19 8.9 oz.
Qty. 1	Wegmans Sliced Almonds		$3.59 6 oz.
Qty. 1	Wegmans Dried Chopped Dates		$2.49 8 oz.

Canned Goods & Non-Perishables

Qty. 2

Guinness Beer, Extra Stout

$5.58 22 fl. oz.

Qty. 1	Wegmans Basmati Rice		$4.59 35 oz.
Qty. 1	Wegmans Pasta Cavatelli		$1.99 16 oz.
Qty. 1	Wegmans Crunchy Granola Bars, Oats & Honey		$2.19 8.9 oz.
Qty. 1	Wegmans Sliced Almonds		$3.59 6 oz.
Qty. 1	Wegmans Dried Chopped Dates		$2.49 8 oz.
Qty. 1	Wegmans Granola made with Raisins, Seeds and Oats		$8.99 1 lb.

Frozen Items

Qty. 1

Pictsweet Edamame, Shelled, Steam in the Bag

$1.49 8 oz.

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Steak & Onions with Buttered Beet Noodles

as needed cooking oil

1 each sweet onion, julienned

2 Tbsp worcestershire sauce

2 Tbsp thyme, chopped

½ bunch chives, chopped

¼ cup plain greek yogurt

as needed salt & pepper

2 lb boneless strip steaks

3 Tbsp butter

1 pkg beet noodles

1 Tbsp honey

Garnish almond slivers, sesame seeds or pepitas (optional)

Process

• Preheat the grill to high heat

• In a large saute pan, heat enough oil to coat the surface and start to brown the onions when the oil begins to smoke. Stir occasionally to brown evenly. Deglaze with worcestershire sauce and stir in the herbs. When much of the liquid has reduced, stir in the yogurt and remove from the heat. Season to taste with salt & pepper and hold warm until the steaks are ready

• Season the steaks well with salt & pepper and grill to your preferred wellness. Resist the urge to turn too soon or too often so that you achieve strong grill marks

• While the steaks are resting, quickly saute your beet noodles in butter in a large pan. When the noodles are tender, drizzle with a little honey, season with salt & pepper to taste. You can garnish with almond slivers, sesame seeds, or pepitas if you like

• Serve your steak sliced or whole, your choice, with beet noodles and onion yogurt sauce. Enjoy!

Suggested Side: Spicy Sprout Salad or Herb Feta Rice

Main 2: Thai Curry Braised Chicken over Basmati Rice

as needed cooking oil

1 each whole chicken, split

1 each sweet onion, diced

2 Tbsp ginger

¼ cup green Thai curry paste

2 cups chicken stock

1 can coconut milk

2 cups basmati rice

1 each kefir lime leaf (or juice of 1 lime)

1 cup matchstick carrots

1 pkg sugar snap peas

1 pkg bean sprouts

½ bunch cilantro

2 each limes

Process:

• Use a dutch oven and heat a small amount of oil to sear the chicken. Sear each piece of chicken to a golden brown color outside and remove from the pan and reserve.

• Add a little more oil to the pan and caramelize onions evenly. Add ginger and sweat until aromatic before stirring in the curry paste to sweat. Add chicken stock, coconut milk and place the chicken gently back in the pan, bring the broth to a simmer and cook the chicken in the broth for 30-40 minutes or until the internal temperature reads 160 F.

• In a medium sauce pan, mix 2 cups of basmati rice with 3.5 cups of water, a pinch of salt and one lime leaf. Bring to a gentle simmer and cook gently and covered for 15-20 minutes. Test the rice and fluff carefully with a fork. Let the rice rest with the cover on for 5-10 minutes

• When the chicken is finished cooking, stir in the carrots and sugar snap peas to cook them in the broth. When they reach a tenderness that suits you (a little crunch is pleasant in this recipe), turn the heat off, adjust seasoning to taste and serve over rice with a pinch of bean sprouts , cilantro and a lime wedge

Suggested Side: Spicy Sprout Salad

*Lime leaves keep best in the freezer until you need them again. You can vacuum seal the package or use a zip lock style freezer bag.

Main 3: Slow Roasted Ginger Pork Shoulder with Steamed Cabbage & Carrots

1 each bone-in pork shoulder

¼ cup ginger, sliced or grated

1 head garlic, peeled

2 each oranges, peels only (using a vegetable peeler)

1 bunch cilantro, leaves only

1 bunch chives, cut 1" pieces

1 Tbsp red chili paste

2 Tbsp sesame oil

½ cup soy sauce

as needed cooking oil

1 head Chinese cabbage

2 cups matchstick carrots

as needed salt & pepper

Process

• Preheat oven to 300 F for a 3-4 hour roast. You may use a slow cooker to cook all day, or drop your oven to 200 F to roast longer than 4 hours. This is a very forgiving roast and really can only be compromised by not cooking it long enough

• Trim any excessive fat away from your pork shoulder. You may leave the bone in, you'll know it's finished cooking when the bone separates easily from the meat. Place into a dutch oven and prepare the rub in a blender or food processor.

• Combine ginger, garlic, orange peels, cilantro, chive pieces, chili paste (amount can be adjusted for more or less heat), sesame oil and soy sauce in the blender and pulse to make a paste, you may adjust consistency with oil. Blend until smooth and rub the shoulder with this paste all over. Cover the dutch oven and roast in the oven for 3-4 hours or until fork tender- meaning a fork can be inserted and removed from the roast with little to no resistance

• In a pot with a steamer insert, enough water to produce plenty of steam, about an inch of water. Prepare the cabbage by trimming it down to bite-sized pieces or you may cut wedges and keep them connected by the core for easy serving. Place the cabbage into the steamer and sprinkle matchstick carrots over it. Season lightly with a sprinkle of salt & pepper, cover and steam for 10-15 minutes depending on how you cut the cabbage and how tender you like your vegetables to be

• After the roast has rested for 10-15 minutes, you can slice or "pull" it apart and serve with steamed vegetables

Suggested Side: Sauteed Mushrooms & Edamame or Spicy Sprout Salad

Main 4: Italian Sausage & Sweet Tomato Cavatelli

as needed cooking oil

1-2 lb mild Italian sausage, out of the casing

1 each sweet onion, diced

4 cloves garlic, minced

1 Tbsp crushed red pepper flakes

½ bunch sage, leaved only, chopped

½ bunch parsley, leaves only, chopped

2 Tbsp tomato paste

2 lb roma tomatoes, seeded and diced

1 pkg cavatelli pasta

as needed salt & pepper

as needed grated parmesan or pecorino

Process

• Bring a gallon of lightly salted water to a boil

• In a dutch oven, heat enough cooking oil to coat the surface of the pan, break the sausage into bite sized pieces and brown, when the sausage is brown, add the onions and garlic, sweat until tender and aromatic. Stir in the pepper flakes, herbs, tomato paste and diced tomatoes and lower the heat to a low simmer. You can dice the tomatoes large or small, the smaller they are, the sooner they'll break down. If you like a chunkier pasta, cut them on the larger side

• When the water reaches a boil, carefully drop the pasta in and boil for 10-12 minutes or until tender but not too soft. Drain and stir into the pot with your sausage ragout. Adjust seasoning and enjoy with a good dusting of parmesan cheese

Suggested Side: Spicy Sprout Salad or Sauteed Mushrooms & Edamame

Main 5: Corned Beef Brisket, Cabbage & Mustard Glazed Potatoes

3-4 lb corned beef brisket

2 bottles Guinness stout

1 cup whole grain mustard, divided

¼ cup honey

1-2 lb mini potatoes

1 head savoy cabbage

1 stick butter, divided

as needed salt & pepper

Process

• Preheat oven to 300 F

• Place corned beef into a dutch oven along with one bottle of Guinness, any spices included in it's packaging and place into the oven for 2-3 hours or until nearly tender. Prepare glaze by mixing ½ cup of whole grain mustard with ¼ cup of honey and reserve

• Wash mini potatoes well and place them into a small-medium sauce pot and the other bottle of Guinness and the remaining whole grain mustard. Bring to a gentle simmer and cover loosely. Continue to simmer until potatoes are tender and remove from the liquid, reduce the liquid to half it's volume, and return the tiny potatoes back to the pot. Hold warm and just before serving adjust seasoning and stir in a good amount of butter

• Trim the core away from the cabbage and shred the cabbage, as if for cole slaw. In a medium-large sauce pot, melt 2-3 Tbsp of butter and stir in the cabbage. As the cabbage wilts, ladle cooking liquid from the corned beef over it and let it reduce until the cabbage is completely cooked and pleasantly tender, adjust seasoning to taste

• When the corned beef is tender, remove from the oven and turn on your broiler. By the time the beef has rested in its juices for about 10 minutes, your broiler will be hot enough. Brush the glaze over your corned beef and pop it under the broiler to brown, turn as you find necessary to achieve an even golden brown glaze

• Slice your beef and serve with your mustard glazed potatoes and melted cabbage

Suggested Side: Spicy Sprout Salad

***Pro Tip***

Save your corned beef dinner leftovers and cut beef, potatoes and bring them to a simmer with a quart or two of chicken or beef stock to make a quick soup. Add egg noodles or rice if you like, or serve with buttered soda bread. Enjoy!

Side 1: Herb & Feta Rice

2 cups brown rice

1 cup feta crumbles

½ bunch thyme, chopped

1-2 sprigs rosemary, chopped

2 each lemons, zest and juice

as needed salt & pepper

Process

• In a medium sauce pan, mix 2 cups of dry brown rice with 4 cups of water and a pinch of salt and bring a simmer, cover and maintain a gentle simmer until the rice is tender, approximately 20-25 minutes. Fluff gently with a fork and let the rice rest for 5-10 minutes covered

• When the rice has rested, gently mix in the feta crumbles, chopped herbs and lemon zest. Squeeze as much or as little lemon juice into the mix as you would like. Adjust seasoning and enjoy warm or chilled

Side 2: Sauteed Mushrooms and Edamame

as needed cooking oil

2 pints sliced crimini mushrooms

2 cloves garlic, minced

1 each shallot, minced

1 pkg frozen edamame

1 each lemon

as needed salt & pepper

2-3 Tbsp butter

Process

• In a large saute pan, heat enough oil to generously coat the bottom of the pan. When the oil begins to smoke, toss in the mushrooms and do not toss until they start to brown, This takes some intensely high heat, be sure to let the oil smoke before you add the mushrooms

• When the mushrooms are browning and letting go of some of their water, add shallot and garlic to the pan and sweat until aromatic

• Add Edamame to the pan and steam until tender. Season with lemon juice, salt and pepper, then stir in butter to make it a little rich and saucy

Side 3: Spicy Sprout Salad with Carrots & Radishes

2 each oranges (the 2 used for peels in the roasted pork recipe can be used here)

2 Tbsp honey

¼ cup apple cider vinegar

½ cup extra virgin olive oil

as needed salt & pepper

1 pkg zesty sprouts

1 pkg super greens

1 cup matchstick carrots

1 bunch radishes, sliced or quartered

1 cup sliced almonds (or slivers)

1 cup chopped dates

Process

• In a small bowl, juice the oranges and whisk in the honey and vinegar until blended well. Slowly whisk in the olive oil to emulsify and season with salt & pepper. Or put it all into a mason jar with a tight fitting lid and shake vigorously!

• In a large salad bowl, mix the super greens with the zesty sprouts. Toss in matchstick carrots and radishes. Dress with the orange dressing and garnish with almonds and chopped dates. You can make this dressing in advance and dress portions of the salad throughout the week

Soup: Curry Chickpea & Spinach Soup

as needed cooking oil

2 each onions, diced

4-6 cloves garlic, minced

2 Tbsp ginger, minced or grated on a microplane

1 cup sun dried tomatoes, julienned

2 each lemons, zest and juice

2 Tbsp curry powder

1 Tbsp crushed red pepper flakes

2 cans chickpeas, drained

2 cans coconut milk

2 quarts vegetable stock

1 pkg baby spinach

as needed salt & pepper

Process:

• In a 4-6 qt soup pot, heat a little oil and sweat onions until tender. Add garlic and ginger and sweat until aromatic.

• Stir in the sun dried tomatoes, lemon zest, *save lemon juice for the end*, and spices

• Drain chickpeas and stir them in along with coconut milk and stock. Bring to a simmer for 15-20 minutes

• Turn off the heat and stir in baby spinach( you can roughly chop through it if it seems a little larger than will fit the soup spoon). Adjust seasoning and enjoy with a nice crusty bread or as it is

 ____________________________________________

Mega Meal Plan

Wegmans

March 1st- 7th

This list is based on Sale items for the week of March 1st- 7th , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Rotisserie Style Peruvian Chicken

1 whole chicken

2 tbsp sumac (lemon zest is a good substitute if sumac isn't available)

2 cups brown rice

If you can't get enough rotisserie chicken from your local Peruvian roast chicken joint, then this recipe is for you.  You don't need a rotisserie or a lot of time, just a few key ingredients.  If you have the time, marinate your whole chicken in the brine overnight before roasting. If you don't have the time, don't worry. If you like, you can freeze the chicken for later use.  Remove remaining meat from the chicken and chop into small pieces.  Boil chicken bones covered in water for 30 minutes, remove bones and add leftover rice, diced onions, chopped carrots, chopped celery, & leftover chopped chicken.  Bring to a boil and add a squeeze of lemon juice and some minced parsley just before serving for a nice leftover soup.

Main 2: Lynsie's Famous One-Pan-Salmon

1-2 lb fingerling potatoes

1 bunch asparagus, cleaned and trimmed

1-2 lb salmon

2 tsp truffle salt

1 lemon

The perfect dish that doesn't require a lot of cleanup in the kitchen after a long day.  The entire meal is made in one baking dish in a very short amount of time.  It's healthy, delicious and fast, and the flavors really compliment one another. Leftover salmon makes a great cold salad.  Dice the asparagus and mix with flaked salmon, a little olive oil or mayonnaise, diced shallot and capers.  Add a touch of lemon juice and some more salt and serve over a bed of lettuce with cold leftover crispy fingerling potatoes.

Main 3: Turkey and Mushroom Meatballs over Spaghetti Squash

1 pound ground turkey

1 pint mushrooms, cleaned

1/2 bunch fresh parsley, cleaned

1/2 cup freshly grated parmesan cheese

8 cloves garlic

1 can tomatoes

1 spaghetti squash

Not your Italian Grandmother's meatballs, although those are really good, too.  This is a lighter and healthier version that packs just as much flavor, if not more.  Serve them over spaghetti squash for a truly light meal that's packed with vegetables in disguise.  This is a perfect dish for kids.  There are three components to this dish, all of which can be made in advance. This recipe can be doubled or even tripled.  Everything freezes well, and can be frozen or refrigerated individually or combined.  Make a big batch of tomato sauce at a time and use it in place of red pasta sauce.  It also makes a perfect red sauce for pizza.

Main 4: Winter Salade Nicoise

½   lb green beans

1 can cannellini beans

½ -1 lb fingerling potatoes

1 lb tuna

1-2 oranges

4-8 oz bleu cheese

½ cup toasted hazelnuts

1 pkg herb salad greens

1 tablespoon herb blend

With many different components and flavors, this is a typical French salad that is packed with variety and protein.  It's an excellent go-to salad that won't leave you hungry and since all of the ingredients can be prepared separately, the leftover possibilities are endless for a week's worth of healthy noshing. Keep the vinaigrette off of the big "serving" plate and you'll be able to use the components of this salad all week long.  Blanched green beans are especially great as a snack or as some added "green" to an otherwise bland lunch.

Main 5: Mustard & Herb Marinated Tofu with Sweet and Sour Wild Grain Salad

1 pkg extra firm tofu

2 cups baby spinach salad mix

2 cups whole grain five rice blend

½ cup crumbled bleu cheese

1 apple, unpeeled and diced

½ cup dried cranberries

1 cup toasted hazelnuts

1 orange, cut into segments

1 lemon

Rice blends offer a variety of texture and flavor. The play on sweet, sour and salty through the addition of apples, dried cranberries, oranges and bleu cheese is balanced yet surprising.  This is the kind of salad that never gets boring and is the perfect potluck dinner dish. This salad makes for great leftovers.  Just refresh with a touch more cider vinegar, dressing and salt before serving.  Also, adding fresh toasted hazelnuts and bleu cheese helps to give the salad a nice crunch.

Side 1: Sweet Potato Mash with Spiced Compound Butter

4 sweet potatoes

Sweet Potatoes are no longer boring with the addition of spiced compound butter.  Add homemade spiced butter to these roasted & mashed sweet potatoes for a rich and decadent side dish that pairs perfectly with a salty/spicy main dish like the Peruvian Chicken.

Side 2: Dill Wild Rice with Shallot Butter

2 cups uncooked wild rice

1/2 bunch dill, chopped

1 lemon

3 shallots, minced

1/2 bunch parsley, chopped finely

A simple and quick side dish to prepare that brings comfort to the table.  An ideal accompaniment for salmon,  the toothsome quality of the rice and the subtle flavor of the shallot butter offers a mellow addition to any meal.

Side 3: Crunchy Green Beans with Lemon Sauce

½ lb green beans

1 lemon, zested and juiced

1 teaspoon truffle salt

Bright & colorful is the name of the game with this dish.  Lemon zest adds texture to blanched green beans and the lemon sauce lends a mellow flavor to this quietly surprising side. Add these green beans to a salad for a flavorful and crunchy addition or serve them as snacks with hummus.

Soup: Creamy Tomato Soup

2 cans tomatoes

1 box vegetable broth

2 carrots, chopped

2 celery ribs, chopped

1 fennel bulb, roasted

1 cup leftover rice, precooked

1 small container greek yogurt (use silken tofu to make this dish vegan)

Who doesn't love the comfort of tomato soup and grilled cheese sandwiches on a cold day?  Perfect for a weeknight dinner or a weekend lunch, it takes no time to whip up and will have everyone feeling satisfied and warm.  Roasted fennel and greek yogurt garnish this soup, making it anything but simple. This soup can double as a creamy pasta sauce, so use up leftovers to make a totally new meal.  Or simply save leftovers for a week's worth of lunches.

Breakfast:

Nuts and Berries over Greek Yogurt

Banana Pancakes

Steel Cut Oatmeal with Apples

Lunch:

Salads with Peruvian Chicken

Grilled Cheese & Creamy Tomato Soup

Salade Nicoise

Snacks:

Luna Bars

Whole Fruits

______________________________________________________

Pantry Staples

Salt & Pepper

Cooking Oil

Extra Virgin Olive Oil

Butter

Onions

Garlic

Eggs

Dijon Mustard

White Distilled Vinegar

Apple Cider Vinegar

Honey

Brown Sugar

Cumin

Oregano

Cinnamon

Garlic Powder

Sumac

Crushed Red Pepper Flakes

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Fresh Dill		$1.99 1 ea.
Qty. 1	Wegmans Carrots		$1.29 16 oz.
Qty. 1	Wegmans Triple Washed Baby Spinach, FAMILY PACK		$3.99 11 oz.
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Wegmans Triple Washed Spring Mix with Herbs		$2.49 5 oz.
Qty. 3	Shallots		$1.35 – 1 Package (approx. 0.15 lb.)
Qty. 1	Spaghetti Squash		$3.96 – 1 Package (approx. 4 lb.)
Qty. 4	Lemons		$2.76 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Cleaned and Cut Trimmed Green Beans, FAMILY PACK		$5.99 32 oz.
Qty. 1	Fennel (Anise)		$1.29 – 1 Package (approx. 0.65 lb.)
Qty. 4	Sweet Potatoes		$2.68 – 1 Package (approx. 0.45 lb.)
Qty. 1	Wegmans Baby Bella Mushrooms		$2.99 8 oz.
Qty. 1	Wegmans Celery Hearts		$3.49 16 oz.
Qty. 1	Wegmans Apples, Gala, FAMILY PACK		$5.99 3 lb.
Qty. 2	Wegmans Fingerling Potato Medley		$8.98 24 oz.
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK		$3.99 4 lb.
Qty. 1	Asparagus		$2.99 – 1 Package (approx. 1 lb.)

Meat/Protein

Qty. 1	Wegmans Ground Turkey		$5.99 16 oz.
Qty. 1	Wegmans Roasting Chicken with Giblets		$6.44 – 1 Package (approx. 6.5 lb.)
Qty. 1	Wegmans Fresh Farm Raised Atlantic Salmon		$21.97 – 1 Package (approx. 2.75 lb.)
Qty. 1	Yellowfin Tuna Steaks		$9.98* 32 oz.

Dairy/Eggs

Qty. 1	Wegmans Parmigiano Reggiano, Shredded		$10.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Buttermilk Gorgonzola Crumbled Cheese		$3.99 4 oz.
Qty. 1	Wegmans Extra-Firm Tofu		$1.69 14 oz.
Qty. 2	Wegmans Greek Yogurt, Plain		$2.38 5.3 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Organic Wild Rice Blend		$5.99 1 lb.
Qty. 1	Filberts		$12.99 1 lb.
Qty. 1	Rice, Basmati Brown Lundberg, Organic		$3.59 1 lb.
Qty. 1	Near East Long Grain & Wild Rice Mix, Original		$2.59 6 oz.
Qty. 1	Wegmans Whole Grain 5 Rice Blend		$2.99 8 oz.

Canned Goods & Non-Perishables

Qty. 1	Wegmans Vegetable Culinary Stock		$1.99* 32 fl. oz.
Qty. 1	Wegmans Cannellini Beans		$0.65 15.5 oz.
Qty. 1	Wegmans Truffle Salt		$4.99 15 oz.
Qty. 1	Wegmans Sweetened Dried Cranberries		$1.79 6 oz.
Qty. 3	Wegmans Diced Tomatoes in Juice		$5.97 28 oz.

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

Main 1: Rotisserie Style Peruvian Chicken

¼ cup white vinegar

¼ cup salt

1-2 quarts water, enough to cover chicken

1 each whole chicken

2 tbsp sumac (lemon zest or lemon pepper spice can be substituted)

2 tbsp cumin

2 tbsp oregano

1 tbsp garlic powder

1 tbsp salt

2 cups brown rice

Process

• The day before making this dish, combine the white vinegar and salt (¼ cup).  In a large container or ziploc bag, add the whole chicken and fill with water to cover.  Refrigerate overnight.  If you're short on time and skipping this step, you will not need to brine your whole chicken.  Instead, omit the ¼ cup salt and water and add your vinegar to your spice mixture of sumac (or lemon zest), oregano and cumin, making a paste to apply directly to the whole chicken.

• When ready to roast the whole chicken, preheat oven to 425 degrees and remove your whole chicken from the container or bag, rinse and pat dry.  Place in a roasting pan.

• Combine sumac (or lemon zest), oregano, cumin and salt.  Apply to the chicken with your fingers, making sure to coat the entire chicken.  Save a tablespoon or two for use later.

• Once oven is preheated, add the whole chicken to the oven breast-side down in the roasting pan and set a timer for 20 minutes.  Once the timer is done, rotate the chicken to breast side up and continue roasting until cooked through (10-30 more minutes, depending on the size of the chicken).  Using your reserved spice paste, coat the breast-side up chicken again in any places where the rub has come off.

• While the chicken is roasting, cook wild rice until just al dente (it should have a nice bite to it and the rice grains should still be intact).  Do not overcook.  Gently coat in a bit of oil or butter

Suggested Side: Sweet Potato Mash

Main 2: Lynsie's Famous One-Pan-Salmon

1-2 lb fingerling potatoes

1 bunch asparagus, cleaned and trimmed

1-2 lb salmon

as needed olive oil for drizzling

2 tsp truffle salt

1 each lemon

Process

• Preheat oven to 425 degrees F.

• Wash, dry and slice fingerling potatoes in half lengthwise.  Spread out evenly in baking sheet.  Coat generously with olive oil, toss in 1 teaspoon truffle salt and arrange potatoes cut-side down.

• Roast potatoes until cooked and beginning to crisp, about 20-25 minutes.  Resist the urge to touch potatoes while they are roasting as they will stick to the pan during the initial baking.

• Remove baking sheet from oven and carefully move potatoes onto one side of the baking sheet.

• Next to the potatoes, place asparagus and salmon skin-side down.  Drizzle both with olive oil, and add more to the potatoes if needed.  Sprinkle salmon and asparagus with truffle salt and a squeeze of lemon juice, and return to the oven for 10 minutes until salmon flakes easily with a fork and asparagus is bright green.

• Remove pan from oven once everything is cooked and top with the remaining juice of half a lemon.  Cut up the other half of the lemon into wedges and serve as a garnish.

Suggested Side: Creamy Tomato Soup

Main 3: Turkey and Mushroom Meatballs over Spaghetti Squash

1 pound ground turkey

1 pint mushrooms, cleaned

1/2 bunch fresh parsley, cleaned

1/2 cup freshly grated parmesan cheese

8 cloves garlic

3 tsp salt

pinch crushed red pepper flakes

1/2 cup oats

1 each egg

1 can tomatoes

1 each spaghetti squash

Process

1. Preheat oven to 400 degrees F and line a baking sheet with aluminum foil.
2. Slice spaghetti squash in half and place cut-side down in a baking pan filled with 1 cup water and 1 tablespoon oil.  Roast until a knife can pierce the skin easily, about 20 minutes.  Remove spaghetti squash from oven and flip over.  Using a fork, work from the outside of the spaghetti squash inward, shredding the flesh into thin spaghetti-like strings.

While the spaghetti squash is baking, the meatballs and sauce can be made.

1. Combine mushrooms, parsley, parmesan cheese, 4 cloves garlic, 2 teaspoons salt, oats and egg in a food processor or blender and puree.  If you want, you can do the whole thing by hand, just finely dice mushrooms, parsley and garlic first then combine with the other ingredients.
2. Add pureed mixture to ground turkey in a large bowl and mix well.  Using a medium cookie scoop or two spoons, spoon out mixture onto the lined baking sheet.  Shape into balls with hands (if desired) and bake for 20 minutes or until browned.  At this stage meatballs can be refrigerated or frozen.
3. Finally, to make the sauce, pour the can of tomatoes into a medium saucepan, add 4 cloves garlic, 1 tsp salt and the pinch of red pepper flakes.  Bring to a boil, then reduce to a simmer.  Puree mixture using an immersion blender, or carefully use a blender.
4. Serve the meatballs on a bed of spaghetti squash and spoon red sauce on top garnished with shredded parmesan cheese.

Suggested Side: Dill Wild Rice

Main 4: Winter Salade Nicoise

½  lb green beans

1 can cannellini beans

½ -1 lb fingerling potatoes

1 lb tuna

1-2 oranges

4-8 oz bleu cheese

½ cup toasted hazelnuts

1 pkg herb salad greens

1 Tbsp herb blend

1 Tbsp honey

2 Tbsp apple cider vinegar

2 Tbsp dijon mustard

3 Tbsp olive oil

1 tsp salt

Process

• Start by blanching the green beans.  Bring 1 inch of water to a boil with a pinch of salt in a medium saucepan.  While waiting for the water to boil, trim and clean green beans.

• Once water is boiling, add green beans, immediately cover and cook for exactly four minutes.  While green beans are blanching, prepare a bowl filled with ice and water.

• Drain cooked green beans and add to the ice water bath to arrest their cooking.  This will give them a nice bright green color and the perfect crisp texture.  Drain the water as soon as the beans are cooled completely.

• For the potatoes, boil them in salted water for 10 minutes until softened, remove them from the pan and slice in half.

• Add olive oil to a large saute pan and place potatoes cut-side down in the pan once oil is hot.  Once they have begun to brown, add tuna seasoned with salt, pepper and your favorite herb blend and cook for three minutes on each side.  Remove everything from heat and season potatoes with salt and pepper.

• Peel oranges and pull apart into individual segments.  Cut each segment in half crosswise.

• Make homemade honey mustard vinaigrette: in a jar with a lid, combine 1 tablespoon honey or agave syrup, apple cider vinegar, dijon mustard, olive oil and salt.  Cover jar with lid and shake vigorously until emulsified.  This dressing can remain at room temperature for one week.

• On a large serving dish or plate, arrange salad.  Begin by covering the plate with herb salad greens.  Then work with the plate of salad in segments, imagining that it is a clock face.  Beginning at 12 o'clock and rotating clockwise, arrange each ingredient separately until the entire plate is filled.  First green beans, then white beans, potatoes, oranges, crumbled bleu cheese, toasted hazelnuts and seared tuna.

• When ready to serve, spoon each helping onto individual plates and top with the homemade honey mustard vinaigrette.

Suggested Side: Creamy Tomato Soup or Dill Wild Rice

Main 5: Mustard & Herb Marinated Tofu with Sweet and Sour Wild Grain Salad

2 cups baby spinach salad mix

2 cups whole grain five rice blend

½ cup crumbled bleu cheese

1 each apple, unpeeled and diced

½ cup dried cranberries

1 cup toasted hazelnuts

1 each orange, cut into segments

1 pkg extra firm tofu

¼ cup dijon mustard

3 Tbsp apple cider vinegar

1 Tbsp extra virgin olive oil

1 Tbsp parsley & thyme, chopped

1 each lemon

2 Tbsp dijon mustard

3 Tbsp olive oil

1 tsp salt

Process

1. Preheat oven to 400 degree F.
2. Cook wild grains in four cups water and 1 tablespoon butter until just al dente, not overcooked.  The wild grains should be intact and not splitting.
3. Allow to cool slightly and toss in a splash olive oil to prevent caking and place in the refrigerator until ready to combine with other ingredients.
4. Toast hazelnuts by arranging in one layer on a baking sheet and toasting for 7-10 minutes in a preheated 400 degree F oven.  Once skins begin to burst around hazelnuts and they turn a light brown color, remove, allow to cool, and place hazelnuts inside a large dish towel.  Rub off the skins inside the towel by gathering the towel on all sides, lifting, and using your hands to rub the hazelnuts against one another.  Put hazelnuts back in the container they came in and shake until skins fall to the bottom.  Any unused hazelnuts can be kept covered at room temperature for one month.
5. Rub sliced tofu with a mixture of dijon mustard, cider vinegar, olive oil and chopped herbs and lay out on a greased sheet pan. Bake at 400F for 10-12 minutes
6. Mix cooled wild rice with diced apple, dried cranberries, toasted hazelnuts, segmented orange (peeled segments sliced in half crosswise), cider vinegar and salt.
7. Taste and adjust seasonings.  Toss with baby spinach salad mix and lemon salad dressing (a little at a time, to taste) or make your own honey mustard vinaigrette: Prepare homemade lemon vinaigrette first: in a jar with a lid, combine 1 tablespoon honey or agave syrup, 2 tablespoons lemon juice, 2 tablespoons dijon mustard, 3 tablespoons olive oil and 1 teaspoon salt.  Cover jar with lid and shake vigorously until emulsified.  This dressing can remain at room temperature for one week.
8. Top with bleu cheese crumbles and more toasted hazelnuts just before serving.

Suggested Side: Crunchy Green Beans

Sides

Side 1: Sweet Potato Mash with Spiced Compound Butter

4 each sweet potatoes

1 stick unsalted butter, at room temperature

1 Tbsp cinnamon

1/2 cup packed brown sugar

Process

• Begin by preheating oven to 400 degrees F.

• Pierce cleaned sweet potatoes with a fork all over and add to preheated oven to let roast for 40 minutes.  The roasting of the sweet potatoes brings out a sweeter flavor, but in a time crunch sweet potatoes can be peeled and cooked in boiling water for 20 minutes before mashing.

• While sweet potatoes are roasting, combine butter, cinnamon and brown sugar in a bowl and mix well.  Spoon mixture out onto a piece of plastic wrap or parchment paper, shape into a log and roll up, twisting ends to seal.  Place in the refrigerator or freezer until ready to use.  Additionally spices like cloves & nutmeg may be added to the mixture if desired.

• Remove sweet potatoes from oven, slice in half and peel by holding skin over a bowl and shaking lightly.  Sweet potato flesh should come right out, but sometimes needs the help of a spoon.

• Whip with a whisk until smooth and add 2 tablespoons spiced compound butter.  Serve with 1 teaspoon spiced compound butter on top.  Reserve the remaining spiced compound butter for another meal.

Side 2: Dill Wild Rice with Shallot Butter

2 cups uncooked wild rice

1/2 bunch dill, chopped

1 each lemon

1 stick unsalted butter, at room temperature + 1 tablespoon unsalted butter

3 each shallots, minced

1/2 bunch parsley, chopped finely

2 tsp salt

Process

• Cook wild rice in four cups water and 1 tablespoon butter until just al dente, not overcooked.  The wild rice grains should be intact and not splitting.

• While the wild rice is cooking, prepare shallot butter by mixing together the rest of the butter with the zest of one lemon, the juice of the same lemon, minced shallots, chopped parsley, dill and salt.

• Once wild rice is finished cooking, mix 2 tablespoons shallot butter into **wild rice** and taste.  Add more shallot butter if desired and serve immediately.

• Spoon leftover shallot butter out onto a piece of plastic wrap or parchment paper, shape into a log and roll up, twisting ends to seal.  Place in the refrigerator or freezer until ready to use.  Shallot butter can be kept in the freezer for months.

Side 3: Crunchy Green Beans with Lemon Sauce

½ lb green beans

1 each lemon, zested and juiced

½ stick unsalted butter

2 tsp freshly cracked pepper

1 tsp truffle salt

Process

• Start by blanching the green beans.  Bring 1 inch of water to a boil with a pinch of salt in a medium saucepan.  While waiting for the water to boil, trim and clean green beans.

• Once water is boiling, add green beans, immediately cover and cook for exactly four minutes.  While green beans are blanching, prepare a bowl filled with ice and water.

• Drain cooked green beans and add to the ice water bath to arrest their cooking.  This will give them a nice bright green color and the perfect crisp texture.

• While the green beans are blanching, make the lemon sauce.  Start by zesting the lemon, making zest ribbons if you've got the tool for it.  Otherwise a simple grated lemon zest is just fine.

• Melt the butter in a small saucepan with salt and once the butter is melted, add the lemon juice and remove from heat.

• Add freshly cracked pepper and pour over warm or cold green beans.

Soup: Creamy Tomato Soup

2 cans tomatoes

1 quart vegetable broth

2 each onions, roughly chopped

2 cloves garlic, smashed

2 each carrots, chopped

2 each celery ribs, chopped

1 each fennel bulb, roasted

1 cup leftover rice, precooked

1 cup greek yogurt (use silken tofu to make this dish vegan)

2 tsp salt

1 tsp black pepper

1 Tbsp apple cider vinegar

Process

• Preheat oven to 375 degrees F.

• Begin by sauteing chopped onions, carrots, celery & garlic in a large soup pot with a tablespoon of olive oil over medium heat.  After five minutes, onions should be translucent and vegetables softened.

• To the onions add both cans of tomatoes, stirring to lift any caramelized onions from the bottom of the pan.

• Add vegetable stock and rice (a gluten-free way to help thicken the soup) and bring to a boil.  Simmer for 20 minutes.

• While soup is simmering, slice fennel bulb in half, place on baking sheet, drizzle with olive oil and roast fennel cut-side down in the oven until slightly translucent and softened, about 20 minutes.

• Press top piece of bread into cheddar cheese to hold sandwich together, lightly spread more butter on top and carefully flip.  Cook until cheese is melted through and the outside is crispy.

• To serve, slice sandwiches in half diagonally.

• To serve soup, remove from heat, puree using a handheld immersion blender or tabletop blender and ladle into bowls.  Add a spoonful of greek yogurt or two and top with chopped parsley, sliced roasted fennel and freshly cracked pepper.  To make this soup vegan, omit the yogurt and instead add silken tofu to the soup prior to blending

---

Mega Meal Plan

Wegmans

Week of February 22nd

This list is based on Sale items for the week of February 22nd , 2017 , so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Chicken Thigh Brown Rice Taco Bowl

1-2 lb chicken thighs

1 pkg taco seasoning

1 jar salsa

1 cup brown rice

1 head romaine

1-2 diced tomatoes

1 red onion

2 avocados

3 limes

1 cup sour cream

Festive flavors and filling nutrition all in one shot! You can always double a chicken preparation like this one and freeze the extra for a rainy day- or a sunny day when you would rather play than cook.

Main 2: Beef Bulgogi & Cellophane Noodles

1-2 lb top round cutlets

8 oz oyster mushrooms

1 pkg cellophane noodles

1 head chinese cabbage

Bold and easily prepared meals are what we're all about, and boy, does this meal deliver! Substitute chicken if you like, substitute extra firm tofu… this is a versatile and fun dish that is absolutely packed with flavor.

Main 3: Chicken Cherry Apricot Marbella

1 chicken quartered

½ cup dried cherries

½ cup dried apricots

1/2 cup castelvetrano olives

1 Tbsp capers

1 bunch oregano

Twisted classic that ain't your mama's Marbella! This is another dish that is easy to double. The leftovers almost taste better the second time around.

Main 4: Angel Hair & Shrimp Puttanesca

1 lb angel hair

1 lb peeled & deveined shrimp

1 pt grape tomatoes

½ cup kalamata olives

2 Tbsp capers

1 Tbsp anchovie paste, or chopped anchovies

1 bunch basil

Puttanesca carries a fair amount of intimidation for some, but you'll have this one in your back pocket once and for all! Easy and satisfying meals like this are what busy families live for, so gather 'em all around the table! Feel free to substitute the pasta for zoodles or a gluten free pasta.

Main 5: Turkey Cutlet Piccata & Slow Roasted Tomatoes

1-2 lb turkey breast cutlets

¼ cup capers

2 lemons

6 roma tomatoes

½ cup parmesan

6-8 sprigs, parsley

Piccata works for all lean proteins, so why not turkey breast? It's a great medium for bright flavors like lemon and capers, and quite a bit easier on the bottom line than veal! These roasted tomatoes can be used round the clock in the kitchen. Omelettes, quiches, lunch salads, inside wraps or sandwiches, chopped and tossed into pasta for dinner. They take a while to roast, so a double batch (or more) is a good idea and will give you lots of options down the road. These tomatoes can last quite a while in the fridge in an airtight container.

Side 1: Roasted Potato Salad

1 lb red bliss potatoes

½ cup roasted red peppers

½ cup kalamata olives

¼ cup whole grain mustard

2-3 sprigs rosemary

1 bunch scallions

Roasted red potatoes with flavors of roasted red peppers, olives, grain mustard and rosemary. What's not to love here?

Side 2: Baby Greens with Dried Fruits and Ricotta Salata

1 pkg tender baby greens

¼ cup apricots

¼ cup dried cherries

½ cup chopped walnuts

2 oz ricotta salata

¼ cup low fat greek yogurt

¼ cup apple cider vinegar

3 sprigs thyme

Ricotta Salata (pressed ricotta cheese)  is such a beautiful ingredient for so many different reasons, one being how well it mellows down and stands up to the sweetness of dried fruits.

Side 3: Marinated Grilled Veggies

2 zucchini

2 summer squash

1 small eggplant

¼ cup parmesan

1 sprig rosemary

One of the best things you can do for a vegetable is grill that bad boy! It's a cooking method that lends such complexity to veggies without a lot of effort. Shake up a little dressing to marinate them and you've got a side that gives so much to your kitchen game this week!

Soup: Kale & Shells Fagioli

1 pkg baby kale

1 lb small shell pasta

1 can cannellini beans

1 cup parmesan

1 can chopped tomatoes

8-12 sprigs parsley

2-3 sprigs rosemary

2-3 qts vegetable stock, as needed

What a divine and hearty bowl of love! Seriously, this is the best pasta fagioli ever to grace the table!

Breakfast:

Veggie Quiche

Bulgogi & Eggs

Steel Cut Oats & Dried Fruits

Lunch:

Steak Salad

Grilled Cheese with Kale & Shells Fagioli

Taco Chicken Quesadillas

Snacks:

Make Your Own Trail Mix (bulk foods)

Frozen Fruit & Yogurt Smoothies

Whole Fruits & Single Serve Cheeses

______________________________________________________

Pantry Staples

Salt & Pepper

Extra Virgin Olive Oil

Butter

Balsamic Vinegar

Apple Cider Vinegar

Red Wine Vinegar

Tomato Paste

Sesame Oil

Soy Sauce

Crushed Red Pepper Flake

Bay Leaves

Brown Sugar

Flour

Onions

Garlic

Ginger

Shopping List by Department

(full list here by department)

Produce

Qty. 2	Beefsteak Tomatoes		$2.58 – 1 Package (approx. 0.65 lb.)
Qty. 2	Green Onions (Scallions)		$2.58 1 ea.
Qty. 3	Large Fresh Limes		$2.07 1 ea.
Qty. 1	Wegmans Fresh Romaine Hearts		$2.99 22 oz.
Qty. 2	Green Squash (Zucchini)		$1.64 – 1 Package (approx. 0.55 lb.)
Qty. 3	Hass Avocados		$5.00 1 ea.
Qty. 6	Plum (Roma) Tomatoes		$1.68 – 1 Package (approx. 0.22 lb.)
Qty. 2	Bananas		$2.36 – 1 Package (approx. 2.4 lb.)
Qty. 1	Wegmans Triple Washed Spring Mix		$2.49 5 oz.
Qty. 2	Lemons		$1.38 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Wegmans Thyme		$1.29 0.25 oz.
Qty. 1	Fresh Rosemary		$1.99 1 ea.
Qty. 1	Wegmans Grape Tomatoes		$2.99 1 pt.
Qty. 20	Red Creamer Potatoes		$4.00 – 1 Package (approx. 0.1 lb.)
Qty. 1	Red Onions		$0.76 – 1 Package (approx. 0.45 lb.)
Qty. 1	Oyster Mushrooms		$3.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Chinese Cabbage		$1.24 – 1 Package (approx. 1.25 lb.)
Qty. 1	Organic Fresh Basil		$2.69 0.75 oz.
Qty. 1	Wegmans Triple Washed Baby Kale Greens, FAMILY PACK		$4.69 11 oz.
Qty. 2	Yellow Squash (Goldbar)		$1.64 – 1 Package (approx. 0.55 lb.)
Qty. 1	Purple Eggplant		$1.49 – 1 Package (approx. 0.75 lb.)
Qty. 1	Garden Fresh Gourmet Salsa, Jack's Special, Mild		$3.29 16 oz.
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK		$3.99 4 lb.

Meat/Protein

Qty. 1	Wegmans Chicken Split Breasts, with Ribs Drums and Thighs		$7.16 – 1 Package (approx. 4 lb.)
Qty. 1	Wegmans Boneless Skinless Chicken Thigh Cutlets, FAMILY PACK		$9.35 – 1 Package (approx. 4.7 lb.)
Qty. 2	Wegmans Top Round Cutlets, Boneless		$11.38 – 1 Package (approx. 1 lb.)
Qty. 2	Wegmans 99% Fat Free Turkey Cutlets, 10 Count		$11.98 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Uncooked Peeled & Deveined Shrimp		$12.99 – 1 Package (approx. 1 lb.)

Dairy/Eggs

Qty. 1	BelGioioso Parmesan Wheel		$5.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Ricotta Salata		$4.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 1	Wegmans Sour Cream		$0.89 8 oz.
Qty. 1	Wegmans Sharp Cheddar Cheese, FAMILY PACK		$4.79 32 oz.
Qty. 1	Wegmans Blended Plain Lowfat Yogurt		$3.69 32 oz.
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini		$3.19 4.2 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Wegmans Small Shells		$0.79* 16 oz.
Qty. 1	Wegmans Angel Hair		$0.79* 16 oz.
Qty. 1	Wegmans Steel Cut Oats		$2.49 24 oz.
Qty. 1	Wegmans Fajita Tortillas, Gordita Style		$1.49 15 oz.
Qty. 1	Wegmans Chopped Walnuts		$4.99 8 oz.
Qty. 1	Wegmans Apricots, Unsweetened Dried		$2.99 6 oz.
Qty. 1	Wegmans Sweetened Dried Cherries		$3.99 6 oz.
Qty. 1	Organic Long Grain Brown Rice		$3.59 1 lb.

Canned Goods & Non-Perishables

Qty. 1	Wegmans Diced Tomatoes in Juice		$1.99 28 oz.
Qty. 3	Wegmans Vegetable Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Giovannis Anchovy Paste, with Olive Oil		$1.99 2 oz.
Qty. 1	McCormick Seasoning Mix, Taco		$0.99* 1 oz.
Qty. 2	Wegmans Nonpareil Capers		$3.58 3 fl. oz.
Qty. 1	Wegmans Cannellini Beans		$0.65 15.5 oz.
Qty. 1	Asian Gourmet Cellophane Noodles, Bean Thread, Taiwan Style		$1.69 3.75 oz.
Qty. 1	Wegmans Kalamata Olives, Pitted		$4.49 5.6 oz.
Qty. 1	Wegmans Dijon Whole Grain Mustard		$1.89 9.9 oz.
Qty. 1	Wegmans Roasted Red Peppers, Whole		$4.49 16.2 oz.

Frozen Items

Qty. 1	Wegmans Triple Berry Blend		$4.99 16 oz.
Qty. 1	Marie Callender's Pie Shells, Deep Dish		$3.29 16 oz.

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

• Chicken Thigh Brown Rice Taco Bowl

1-2 lb chicken thighs

1 pkg taco seasoning

1 jar salsa

1 cup brown rice

1 each bay leaf

1 head romaine, shredded

1-2 each tomatoes, diced

1 each red onion, small diced

2 each avocados, diced

3 each limes, wedges

1 cup sour cream

as needed salt & pepper

Process

• You can cook this chicken on the stove top or in a crockpot. Place the chicken into a pot with a tight fitting lid and season with the taco seasoning, add the salsa and bring to a low simmer. Maintain a low simmer until the internal temperature reaches 160 F, or approximately 40 minutes. Use a pair or forks to shred the chicken, hold warm until ready for use

• Combine brown rice with 2 cups of water, a bay leaf and a pinch of salt. Bring to a simmer and maintain a very gentle simmer for 20-25 minutes, covered. When the rice is tender, toss it gently with a fork and let it sit, covered, for up to 10 minutes to absorb excess water in the pot

• Build your bowls! Rice, chicken, chopped veggies and sour cream. This is where you can get creative and add your own favorites. We kept it basic and satisfying. Enjoy!

Suggested Side: Grilled Marinated Vegetables

2. Beef Bulgogi & Cellophane Noodles

½  cup soy sauce

2 Tbsp brown sugar

2 Tbsp sesame oil

2 Tbsp garlic, minced

1 Tbsp crushed red pepper flakes

1 each small onion, minced

1-2 lb top round cutlets, cut into ¼-½  inch strips

8 oz oyster mushrooms

1 pkg cellophane noodles

1 head chinese cabbage, shredded

1 bunch scallions, sliced

Process

• Combine the first 7 ingredients and mix well in a large bowl. Add the beef strips and oyster mushrooms and marinate overnight

• Preheat grill to high heat and bring a gallon of water to a boil

• Carefully drop the cellophane noodles into the boiling water and cook until tender. Drain and mix in the shredded cabbage

• Drain the liquid away from the beef and mushrooms and grill both until well caramelized, it should take just minutes

• Assemble your bowls with noodles, grilled beef and mushrooms next and then garnish with sliced scallions. Adjust seasoning or spice to taste. Enjoy!

Suggested Side: Greens with Dried Fruit or Grilled Veggies

3. Chicken Cherry Apricot Marbella over Couscous

¼ cup extra virgin olive oil

¼ cup red wine vinegar

½ cup dried cherries

½ cup dried apricots, julienned

1/2 cup castelvetrano olives, crushed with pits removed

1 Tbsp capers, roughly chopped

2 each bay leaves

4 cloves garlic, minced

1 bunch oregano

½ tsp salt

¼ tsp pepper

1 each chicken, quartered

¼ cup Brown Sugar

1 cup fine couscous

Process

• Combine the first ingredients, from the oil the the pepper, together and mix well in a large bowl. Add the chicken to the mixture and be sure that every surface of the chicken gets some marinade. Cover and marinate overnight in the fridge

• Preheat oven to 350. Place chicken pieces into a glass baking sheet skin side up. Pour marinade over evenly. Sprinkle brown sugar and bake for approximately 45 minutes or until the internal temperature reaches 160 F. Strain extra juice from the baking pan into a small sauce pot and reduce by half, return to the pan with the chicken and dried fruits

• Bring 1.5 cups of water or stock to a simmer, pour over the couscous and cover for 5-10 minutes until all moisture is absorbed

• Serve each piece of chicken with a nice spoonful or couscous and plenty of sauce. Enjoy!

Suggested Side: Greens with Dried Fruit or Grilled Marinated Vegetables

4. Angel Hair & Shrimp Puttanesca

1 pt grape tomatoes

as needed extra virgin olive oil

4 cloves garlic, minced

1 Tbsp anchovy paste, or chopped anchovies

½ cup kalamata olives

2 Tbsp capers

1 lb angel hair

1 lb peeled & deveined shrimp

1 bunch basil, lightly chopped or chiffonade cut

as needed salt & pepper

Process

• Boil 1 gallon of salted water for the pasta

• Puree tomatoes in a blender and strain them through a fine sieve or cheesecloth. Save the juice and the solids, both will be used in the sauce

• In a large saute pan, heat enough olive oil to coat the pan and sweat the garlic. When the garlic is tender and aromatic, add the anchovy paste, olives and capers. Stir and sweat until the anchovies break down completely, there shouldn't be chunks of anchovies in the sauce. Deglaze with the juice from the pureed tomatoes and reduce until it becomes thick like a sauce. Add the tomato solids and simmer lightly. Stir in the shrimp at the same time that you drop the pasta in the water to cook. They'll finish at the same time

• Carefully drop the angel hair into the water and stir gently for a moment to be sure that strands don't stick together. Stir occasionally during the 8-10 minute cooking time to keep strands separate. When the pasta is tender, but not mushy, drain and toss with the puttanesca and shrimp. Garnish with chopped basil, adjust seasoning to taste and enjoy!

Suggested Side: Kale & Shells Fagioli or Grilled Marinated Vegetables

5. Turkey Cutlet Piccata & Slow Roasted Tomatoes

6 each roma tomatoes, halved lengthwise

as needed extra virgin olive oil

as needed salt & pepper

½ cup parmesan

1-2 lb turkey breast cutlets

1 cup all purpose flour

4-6 Tbsp butter

¼ cup capers

2 each lemons, juice only

6-8 sprigs parsley, leaves only, chopped

Process

• Preheat oven to 300 F for a 3 hour roast, or to 200 F for a 6-8 hour roast (overnight)

• Toss tomato halves with olive oil, salt & pepper and place cut side down into a rack and sheet pan and roast in a low oven until tomatoes become soft and the flavor is concentrated. Refer to the cooking times and temperatures above, but feel free to take them as far as you like! When they are still parm, sprinkle the tops with finely grated parmesan. You can use a microplane to grate if you like

• For the Turkey Piccata, heat a large saute pan with enough olive oil to cover the surface. Season your turkey cutlets with salt & pepper then dust them with flour for searing. When the oil just starts to smoke slightly, carefully place cutlets into the pan for a few minutes on each side, this will likely take a few batches, so be careful to prevent burning on the bottom of the pan. If a little flour burns, that's ok, just wipe the pan out and start again for the next batch

• To make the sauce, melt the butter in the same pan used to sear the turkey, When the butter starts to brown just slightly, add the capers, squeeze of lemon and parsley. Spoon this over your turkey cutlets and enjoy with your slow roasted tomatoes

Suggested Side: Roasted Potato Salad or Greens with Dried Fruit

Sides

• Roasted Potato Salad

1 lb red bliss potatoes, quartered

½  cup extra virgin olive oil, divided

as needed salt & pepper

½ cup roasted red peppers, julienne

½ cup kalamata olives, halved

2-3 sprigs rosemary, leaves only, chopped

1 bunch scallions, sliced

¼ cup whole grain mustard

2 Tbsp red wine vinegar

Process

1. Preheat oven to 375 F
2. Toss potatoes with ¼ cup of olive oil and salt & pepper. Spread evenly over a sheet tray and roast in the oven for 30-40 minutes, or until tender inside and golden brown outside. Make sure to toss them half way through
3. When the potatoes are finished, remove from the oven and cool slightly. When they're still a little warm, stir in roasted peppers, olives and herbs.
4. Use a small container with a tight fitting lid to shake your dressing together, combine remaining olive oil, vinegar and grain mustard with a pinch of salt & pepper. Shake well and dress the potatoes. Enjoy warm or chilled

2. Baby Greens with Dried Fruits and Ricotta Salata

¼ cup apple cider vinegar

1 Tbsp honey

3 sprigs thyme

¼ cup apricots

¼ cup dried cherries

¼ cup low fat yogurt

1 pkg tender baby greens

½ cup chopped walnuts

2 oz ricotta salata

Process

• Heat cider vinegar with honey, thyme and ¼ cup water. Pour over the dried fruits and let them steep for 15-20 minutes covered. Drain and reserve the liquid for your dressing. Discard the thyme. Let the rehydrated fruits cool completely before tossing them with lettuce

• Mix yogurt with the liquid used to rehydrate the fruit. Season to taste with salt, pepper or additional honey or vinegar if you like

• Toss greens with the dried fruits & walnuts and dressing, shred the ricotta salata over the top and enjoy. If you would like to enjoy this salad throughout the week, just mix as much as you need for now and keep all the components separate until you're ready to make more

3. Marinated Grilled Veggies

2 each zucchini, sliced ¼ inch thick planks lengthwise

2 each summer squash, sliced ¼ inch thick planks lengthwise

1 each small eggplant, sliced ¼ inch circles

as needed salt & pepper

¼ cup extra virgin olive oil

¼ cup balsamic vinegar

1 each shallot, minced

¼ cup parmesan, grated fine

1 sprig rosemary, chopped fine

Process

• Preheat grill to high heat

• Mix olive oil, balsamic, minced shallot, parmesan and rosemary and reserve for marinating

• Keep all your vegetables dry for grilling, this will prevent any excessive oil to burn onto your veggies making them gray. Just be sure to oil the grill very well and be sure the heat is very high. Grill veggies on both sides for strong grill marks and tender veggies, as soon as all the vegetables are grilled, pour marinate over them while they're still warm. Enjoy warm or chilled

Soup

Kale & Shells Fagioli

as needed extra virgin olive oil

1 each onion, small diced

4 cloves garlic, thinly sliced or minced

2 Tbsp tomato paste

½ tsp crushed red pepper flakes

1 can chopped tomatoes

2-3 qt vegetable stock, as needed

1 each bay leaf

1 lb small shell pasta

1 can cannellini beans

8-12 sprigs parsley, leaves only, chopped

2-3 sprigs rosemary, leaves only, chopped

1 pkg baby kale

as needed salt & pepper

1 cup parmesan, grated fine

Process

• In a large soup pot, warm enough olive oil to coat the surface of the pot and sweat the onions and garlic.

• When both are tender and aromatic, add tomato paste and crushed red pepper flakes. Continue to sweat and mix ingredients together

• Add chopped tomatoes, vegetable stock and bay leaf, bring to a simmer and carefully drop in the pasta shells. Simmer for 10-12 minutes until pasta is tender

• Finally add the beans with all their liquid, parsley, rosemary and kale. Adjust seasoning to taste and garnish each bowl with a generous spoonful of parmesan cheese

_____________________________________________________________________

---

Mega Meal Plan

Wegmans

February 15th – 21st

This list is based on Sale items for the week of February 15th – 21st , 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Marinated Tofu Kimchi Rice Bowl

1 pkg, Firm Tofu

1 jar, Kimchi (hot or mild)

Brown Rice

1 Lemon

1 Tbsp, Fresh Ginger

2 cloves, Garlic

1 bunch, Scallions

A little savory spice to start the week! Exactly what's needed to kick these last cold weeks of winter! Double the batch and wrap the leftovers in a whole wheat wrap for lunch. Add chicken or mushroom broth and make a quick spicy soup with any extras!

Main 2: Herb Roasted Chicken Legs and Maitake Mushrooms

Chicken Legs

Maitake Mushrooms

6-8 sprigs, Thyme

1 small bunch, Chives

1 Lemon

Deep, DEEP flavor here. If you've never roasted maitakes, get ready for a treat! Coupled with the richness of dark meat chicken, this is a dish that just hugs and holds you!

Main 3: Ginger Soy Glazed Salmon and Roasted Radishes

Salmon

2 bunches, Radishes

2 Tbsp, Fresh Ginger

2 cloves, Garlic

This fabulous dish is prepared entirely in the oven! Nothing easier for prep or clean-up, but it definitely won't taste like you "cheaped out" on time! Make a little extra and enjoy chilled as a salad for lunch this week.

Main 4: Dijon & Sage Crusted Pork Loin with Butternut Ravioli

Pork Loin

Butternut Ravioli

¼ cup, Dijon Mustard

½ bunch, Sage

6-8 sprigs, Parsley

Plain Bread Crumbs

4 oz, Pecorino Cheese

Sweet and savory match up perfectly with big sharp flavors of mustard, sage and sweet butternut. Pork loin is a favorite lean protein because of its ability to lend a canvas for so many different flavors.

Main 5: Grilled Flat Iron Steak & Savoy Cabbage

Flat Iron Steaks

Savoy Cabbage

Prepared Horseradish

Grilled cabbage? YES! You won't believe how amazing this tastes, and it's such a simple way to give this beautiful cabbage a little more complexity. Charred cabbage pairs so well with charred beef, the flavors just work so beautifully. I promise you'll make this again and again!

Side 1: Snow Pea Greens & Citrus Pickled Mushroom Salad

Snow Pea Greens

Enoki Mushrooms

Shiitake Mushrooms

2 cloves, Garlic

1-2 Inches, Ginger

1 Lemon

Rice Wine Vinegar

Delicate and savory, this little salad is majorly packed with flavor!

Side 2: Sweet Potato Noodles with Quinoa & Almonds

Sweet Potato Noodles

Quinoa

Arugula

Sliced Almonds

6-8 sprigs, Thyme

The gentle flavors of this side dish pair well with any entree on your menu this week. Its also a great side dish to make a base for other things. Add a protein and carry it in your lunch one day this week!

Side 3: Lemon & Herb Wild Rice Blend with Pepitas

Wild Rice Blend

1 Lemon

6-8 sprigs, Thyme

4-6 sprigs, Parsley

1 sprig, Sage

Pepitas

The sweet and nutty flavor of this rice blend is lovely all on its own, but we dress it up in a way that makes it a great dish to enjoy warm or chilled as a salad if you have leftovers. Mix with a hearty lettuce like kale and dress it for a great salad in your lunch line up!

Soup: Pancetta Split Pea & Pecorino

1 bag Split Peas

8 oz, Diced Pancetta

1 Onion

2 stalks, Celery

4 cloves, Garlic

3 qt, Chicken Stock

4-8 oz Pecorino Cheese

Pancetta and like-flavored meats flavor soups so beautifully. The peppery meaty flavor backs up the hearty softness of split peas.

Breakfast:

Veggie Frittata

Berry Yogurt Smoothies

Quinoa & Poached Egg Bowls

Lunch:

Wraps with Leftover Proteins

Grilled Cheese and Soup of the Week

Marinated Tofu Kimchi Soup

Snacks:

Individual Yogurt

Whole Fruits

Granola Bars

MYO Trail Mix Bar (bulk foods)

______________________________________________________

Pantry Staples

Cooking Oil

Extra Virgin Olive Oil

Sesame Oil

Butter

Soy Sauce

Worcestershire Sauce

Dijon Mustard

Mayonnaise

Red Wine Vinegar

Rice Wine Vinegar

Salt & Pepper

Bay Leaves

Onion

Celery

Carrot

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Clementine Oranges, Spanish, FAMILY PACK		$5.99 5 lb.
Qty. 1	Green Onions (Scallions)		$1.29 1 ea.
Qty. 2	Maitake Mushrooms		$13.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Strawberries		$3.99 16 oz.
Qty. 2	Bunch Radishes		$3.18 1 ea.
Qty. 1	Fresh Ginger		$1.05 – 1 Package (approx. 0.35 lb.)
Qty. 1	Bananas		$1.18 – 1 Package (approx. 2.4 lb.)
Qty. 1	Wegmans Fresh Baby Arugula		$1.99 5 oz.
Qty. 5	Lemons		$3.45 1 ea.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Fresh Chives		$1.99 1 ea.
Qty. 1	Shiitake Mushrooms		$3.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Savoy Cabbage		$0.99 – 1 Package (approx. 1.25 lb.)
Qty. 1	Sage		$1.99 1 ea.
Qty. 1	Wegmans Peeled Garlic		$1.29 0.25 oz.
Qty. 1	Snow Pea Leaves		$2.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Organic Enoki Mushrooms, Fresh		$2.99 5.3 oz.
Qty. 1	Wegmans Sweet Potato Noodles		$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Blueberries		$3.99 10 oz.

Qty. 1

Cosmos Kimchi, Spicy Pickled Nappa Cabbage, Mild

14 oz. – $5.99

Meat/Protein

Qty. 1	Wegmans Chicken Thighs, Bone-In, FAMILY PACK		$4.65 – 1 Package (approx. 4.7 lb.)
Qty. 2	Wegmans Flat Iron Steak, Angus Beef		$26.98 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Center-Cut Boneless Pork Roast		$5.97 – 1 Package (approx. 3 lb.)
Qty. 1	Wegmans Fresh Farm Raised Atlantic Salmon, FAMILY PACK		$24.72 – 1 Package (approx. 2.75 lb.)

Qty. 2

Wegmans Italian Classics Diced Pancetta

$8.98

Dairy/Eggs

Qty. 1	Wegmans Imported Pecorino Romano		$6.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 1	Wegmans Extra-Firm Tofu		$1.69 14 oz.
Qty. 1	Wegmans Greek Yogurt, Variety Pack, FAMILY PACK		$7.80 64 oz.
Qty. 1	Wegmans Butternut Squash Ravioli		$3.99 9 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Almonds, Sliced		$9.99 1 lb.
Qty. 1	Rice, Basmati Brown Lundberg, Organic		$3.59 1 lb.
Qty. 1	Wegmans Pumpkin Seeds		$6.99 13.5 oz.
Qty. 1	Lundberg Rice, Wild Blend		$3.49 16 oz.
Qty. 1	Wegmans Whole Wheat Tortillas		$2.79 16 oz.

Canned Goods & Non-Perishables

Qty. 3	Wegmans Chicken Culinary Stock		$5.97* 32 fl. oz.
Qty. 1	Wegmans Red Quinoa		$2.99 7 oz.
Qty. 1	Goya Green Split Peas		$0.99* 16 oz.
Qty. 1	Wegmans Unseasoned Bread Crumbs		$1.99 10 oz.
Qty. 1	Nature Valley Roasted Nut Crunch Bars Almond Crunch		$3.49 7.44 oz.
Qty. 1	Wegmans Prepared Horseradish		$2.29 8.5 oz.

Frozen Items

None this week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

• Marinated Tofu Kimchi Rice Bowl

• 1 pkg         Extra Firm Tofu
• 1 each        Lemon, zest & juice
• 1 Tbsp        Ginger, grated on a microplane
• 2 cloves    Garlic, grated on a microplane
• ¼ cup        Soy Sauce
• 1 Tbsp        Sesame Oil
• 1 cup        Brown Rice
• 1 jar         Kimchi, hot or mild, your choice
• 1 bunch    Scallions, sliced on a bias
• as needed    Cooking Oil

Process

• Slice tofu into appropriate portions for your family, usually ¼ to ½ inch slices are perfect for searing tofu. Place it into a flat pan, like a glass baking pan, to marinate. In a small bowl, whisk together: Lemon zest, juice, garlic ginger, Soy Sauce, and sesame oil. Pour over the tofu and marinate for 1-24 hours.

• In a medium sauce pot, combine 1 cup rice with 2 cups of water and a pinch of salt. Bring to a simmer and maintain a very low simmer for 20-25 minutes until the rice is fully cooked. Toss gently with a fork  and leave covered for at least 5 minutes to let the rice absorb any extra water that might be present

• Heat kimchi gently in a small saucepan until steaming, you may add a small amount of water to generate steam

• Use a large saute pan with a little oil to sear the tofu. Wait for the oil to begin smoking slightly before carefully placing the tofu in the pan. Resist the urge to turn too soon or too often! Turn and sear the other side after a good brown crust has formed on the first

• Serve portions of brown rice, a generous spoonful of kimchi, a slice of seared marinated tofu, and a garnish of sliced Scallions on top

Suggested Side: Snow Pea Greens & Pickled Mushrooms

2. Herb Roasted Chicken Legs and Maitake Mushrooms

• 2-3 lb        Chicken Legs & Thighs
• 1 each        Lemon, zest & juice, divided
• 6-8 sprigs    Thyme, leaves only, chopped
• as needed    Salt & Pepper
• 1 lb        Maitake Mushrooms
• as needed     Extra Virgin Olive Oil
• 1 bunch    Chives

Process

• Preheat oven to 375 F

• Pat chicken legs & thighs of any excessive moisture that may be present and arrange them skin-side-up on a sheet pan with a rack. Use a microplane to grate lemon zest over the skin side of the chicken legs, season with chopped thyme, salt & pepper. Roast at 375 F for approximately 45 minutes or until the internal temperature reaches 160 F

• Rinse Maitake mushrooms quickly under cold running water. This should only take 30-40 seconds. Mushrooms are like sponges and given the chance, they can absorb much more water than ideal for roasting. Drain well and toss in a medium sized mixing bowl with a generous drizzle of extra virgin olive oil, salt & pepper. Spread evenly over a sheet pan and place in the oven for 20-25 minutes or until the edges start to become crisp. Remove and dress with sliced chives

• Check the seasoning on the mushrooms, squeeze a little lemon juice over the mushrooms and chicken legs, Enjoy!

Suggested Side: Sweet Potato Noodles with Quinoa & Almonds or Wild Rice & Pepitas

3. Ginger Soy Glazed Salmon and Roasted Radishes

• 2 bunches    Radishes, quartered
• 1 Tbsp        Sesame Oil
• as needed    Extra Virgin Olive Oil
• as needed    Salt & Pepper
• 2 lb        Salmon Fillet
• 2 Tbsp        Ginger, grated on a microplane
• 2 cloves    Garlic, grated on a microplane
• ¼ cup        Soy Sauce
• 2 Tbsp        Dijon Mustard
• as needed    Toasted Sesame Seeds

Process

• Preheat the oven to 375 F

• In a mixing bowl, toss quartered radishes with sesame oil and extra virgin olive oil, salt & pepper and spread evenly over a sheet pan. Roast in the oven for 20-25 minutes or until tender and golden brown where the radishes touch the pan

• Cut your salmon fillets into appropriate sized portions for your family. Lay them skin-side-down on a sheet pan and pat excess moisture away with a paper towel

• Combine ginger, garlic, soy sauce and mustard. Brush over each portion of Salmon and place the sheet tray in the oven for 10 minutes. Remove from the heat and glaze again, then place the salmon back into the oven for another 10 minutes or until cooked completely. You will know the salmon is ready when light pressure applied to the flesh is met with resistance

• Serve a nice heap of roasted radishes with your beautifully glazed salmon. Garnish with a sprinkle of toasted sesame seeds

Suggested Side: Snow Pea Greens & Pickled Mushrooms or Lemon Herb Wild Rice & Pepitas

4. Dijon & Sage Crusted Pork Loin with Butternut Ravioli

• ½ bunch    Sage, chopped, divided
• 6-8 sprigs    Parsley, leaves only, chopped
• 1.5 cups    Unseasoned Bread Crumbs
• 3-4 lb        Pork Loin
• as needed    Salt & Pepper
• ¼ cup        Dijon Mustard
• 1 pkg        Butternut Ravioli
• 4 Tbsp        Butter
• 4 oz        Pecorino Cheese

Process

• Preheat oven to 375 F and bring 1 gallon of water to a boil

• In a blender or food processor, pulse half of the sage, parsley and bread crumbs together until they blend together evenly

• Arrange your pork loin (with the thin layer of fat on top) on a sheet pan with a rack and pat excess moisture away with a paper towel. Season well with salt & pepper, then spread the dijon over the top ⅔ of the loin. Carefully, pat the herbed bread crumbs onto the dijon so it sticks. Place into the preheated oven for 20 minutes and check to see if the bread crumbs are getting any color. If so, cover lightly with foil and return to the oven for another 20 minutes or until the internal temp reaches 145 F. Rest for at least 10 minutes before carving

• While the pork loin is roasting, boil the ravioli until tender but not too soft, drain well

• In a large saute pan, melt the butter and continue to cook until the milk solids in the butter start to brown slightly. Stir in the remaining chopped sage with a pinch of salt and gently toss ravioli in with the sage brown butter. Adjust seasoning and serve with tender slices of dijon herb crusted pork loin

Suggested Side: Sweet Potato Noodles with Quinoa & Almonds

* Gluten free panko can be used and ravioli can be replaced with a gluten free pasta of your choosing. Sage butter sauce is very nice with any pasta!

5. Grilled Flat Iron Steak & Savoy Cabbage

• ¼ cup        Mayonnaise
• 1 Tbsp        Prepared Horseradish
• 3 Tbsp        Dijon Mustard, divided
• 2 lb        Flat Iron Steak
• ¼ cup        Worcestershire Sauce
• 3 Tbsp        Red Wine Vinegar
• as needed     Salt & Pepper
• 1 head         Savoy Cabbage
• as needed    Extra Virgin Olive Oil

Process

• Preheat grill to medium- high heat

• To prepare horseradish sauce, combine horseradish, mayonnaise and 1 Tbsp dijon. Season to taste and reserve

• Trim steak if necessary and place in a glass baking pan to marinate. Combine remaining dijon, worcestershire and red wine vinegar and pour over the steak for a quick 30 minute marinade. Season the steaks well with salt & pepper and place them carefully on the grill. Resist the urge to turn too soon or too often. Let a strong caramelization form before turning and grilling the other side. When the steaks are finished, hold warm till the cabbage is ready

• Trim the outer leaves and the dry part of the core away from the head of savoy cabbage. Then cut wedges leaving the core intact to hold the layers together. Drizzle with olive oil, salt & pepper and place carefully onto the grill. Again, let the cabbage develop a good char before turning it. When both sides are grilled well, serve with a nice portion of flat iron steak and a dollop of your horseradish sauce

Suggested Side: Lemon Herb Wild Rice & Pepitas or Pancetta Split Pea & Pecorino Soup

Sides

• Snow Pea Greens & Citrus Pickled Mushroom Salad

• 1 clove         Garlic, smashed
• 1-2 inches    Ginger, sliced ⅛ inch thick
• 2 Tbsp        Rice Vinegar
• ¼ cup        Soy Sauce
• 2 Tbsp         Light Brown Sugar
• ¼ cup        Water
• 8 oz        Shiitake Mushrooms
• 1 pkg        Enoki Mushrooms
• 8 oz        Snow Pea Greens
• 1 each        Lemon, juice only
• as needed    Extra Virgin Olive Oil

Process

• In a small sauce pot, combine garlic, ginger, rice vinegar, soy sauce, brown sugar and water. Bring to a simmer for 5 minutes

1. Clean shiitake mushrooms briefly under cool running water, julienne and place into a medium mixing bowl. Trim the root pod away from the enoki mushrooms and add them to the bowl. Strain and pour the warm pickling liquid over the mushrooms. Refrigerate until cooled to at least room temperature, drain to serve. This pickling liquid can be used more than just once. If you wanted to make this again you can refrigerate it for up to a month
2. Rinse and drain the snow pea greens, toss with pickled mushrooms and dress with olive oil and a squeeze of lemon juice

2. Sweet Potato Noodles with Quinoa & Almonds

• ½ cup        Quinoa
• as needed    Extra Virgin Olive Oil
• 1 pkg        Sweet Potato Noodles
• 6-8 sprigs    Thyme, leaves only, chopped
• as needed    Salt & Pepper
• 2 cups        Arugula
• ½ cup        Sliced Almonds

Process

• Combine quinoa with 1 cup of water and a pinch of salt. Bring to a low simmer and cover. Maintain a low simmer for 15 minutes till the quinoa grains have the appearance of "unraveling". Remove from the heat and let it sit covered for 5-10 minutes

• In a large saute pan, heat enough olive oil to saute the sweet potato noodles. When the oil starts to become aromatic, carefully toss in the sweet potato noodles and thyme and saute them until they're tender

• Stir the cooked quinoa into the pan with the noodles, followed by arugula. Stir off the heat just enough to wilt the arugula. Season to taste and serve garnished with sliced almonds

3. Lemon & Herb Wild Rice Blend with Pepitas

• 1 cup        Wild Rice Blend
• 1 each         Bay Leaf
• 1 each        Lemon, zest & juice
• 6-8 sprigs    Thyme, leaves only, chopped
• 4-6 sprigs    Parsley, leaves only, chopped
• 1 sprig        Sage, leaves only, chopped
• 2 Tbsp        Butter or Extra Virgin Olive Oil
• 1 cup        Salted Pepitas

Process

• In a medium sauce pot, combine wild rice blend with 2 cups of water, a bay leaf and a pinch of salt. Bring to a low simmer and cook for about 40 minutes. Remove from the heat and let stand for 5-10 minutes covered

• Gently fold remaining ingredients (except pepitas) into the rice with a fork. Adjust seasoning to taste and serve with a sprinkle of pepitas to garnish

Soup

Pancetta Split Pea & Pecorino

• 1 lb        Green Split Peas
• as needed     Cooking Oil
• 8 oz        Pancetta, diced
• 1 each        Onion, small diced
• 2 stalks    Celery, small diced
• 1 each        Carrot, small diced
• 4 cloves    Garlic, minced
• 3 qt        Chicken Stock
• 1 each        Bay Leaf
• 4-8 oz        Pecorino Cheese, shaved or grated

Process

• Rinse split peas briefly and reserve

• In a 6 qt soup pot, heat a small amount of oil and render the pancetta until it gives up most of it's fat and becomes somewhat brown and crisp

• Add onions, celery, carrot and garlic, sweat until tender. Stir in split peas, chicken stock and bay leaf. Bring to a simmer and maintain a low simmer for about an hour until split peas are very tender. Stir occasionally to make sure the peas aren't sticking to the bottom of the pot. Add more stock if you find it necessary

• Adjust seasoning and serve with shaved pecorino cheese

*Pancetta can be replaced with smoky soy crumbles or similar vegan sausage product to keep this soup meat free

_____________________________________________________________________

---

Mega Meal Plan

Wegmans

February 8-14

Happy Valentine's Day!

This list is based on Sale items for the week of February 8-14 , 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes.  When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use!  Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted.  Becoming a member is free!

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with.  We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department.  Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Spaghetti Vongole, Roasted Tomato & Cippolini Onions

1 lb, Spaghetti

1 Shallot

1 lb, Chopped Clams

White Wine

4 sprigs, Thyme

8-12 sprigs, Parsley

1 Lemon

1 pt, Grape Tomatoes

1 pkg, Cippolini Onions

Classic Spaghetti & White Clam Sauce. It really is much more simple than lead to believe! Quality ingredients don't need more than a skilled touch to shine.

Main 2: Grilled Chicken Breast & Asparagus with Citrus Almond Dressing

2 lb, Chicken Breast

1-2 bunches, Asparagus

2 Oranges

1 cup, Sliced Almonds

8-12 sprigs, Parsley

Simple and fresh is the drum beat that drives us, isn't it? Peek ahead into spring flavor profiles with this dish that is so brightly flavored, yet such a quick meal to prepare! This dressing is so easy to prepare and makes a beautiful marinade, too. Make extra and freeze in ice cube trays for later use.

Main 3: Olive Crusted Strip Steaks with Rosemary Potatoes

4 Strip Steaks

1 cup, Kalamata Olives

1 cup, Bread Crumbs

½ cup, Grated Pecorino

Mini Tri-color Potatoes

½ bunch, Rosemary

Rich juicy steaks need flavors that stand up to them like olives and rosemary!

Main 4: Chicken Apple Chou Croute

Chicken Apple Sausage

Sauerkraut

Mini Golden Potatoes

4-6 sprigs of Thyme

Leaner chicken apple sausages give great flavor to butter braised sauerkraut in this sweet little dish. This is one that you can prepare a day or more in advance, too!

Main 5: Turkey Meatballs and Mushroom Gravy over Zucchini Noodles

Ground Turkey

1 Onion

½ cup, Bread Crumbs

1 Egg

Tomato Paste

6-8 sprigs, Thyme

1 pt, Crimini Mushrooms

Low Fat Sour Cream

Zucchini Noodles

6-8 sprigs, Parsley

Rich flavor, lean sensibilities here. You won't be disappointed in this great combination! Feel free to make extra and freeze them for days that don't leave time for dinner preparation. These can reheat straight from the freezer in the microwave or stovetop.

Side 1: Minted Peas & Carrots

8 oz, Sugar Snap Peas

2 cups, Matchstick Carrots

½ bunch, Mint

1 Lemon

½ cup Crumbled Feta

Minted peas take on a new fun dynamic in this side that can be served warm or chilled.

Side 2: Creamy Orzo, Arugula & Balsamic Onions

1 pkg, Orzo

1 pkg, Boursin Cheese

1 pkg, Lemony Arugula

1 Sweet Onion

1 pt, Grape Tomatoes

The easiest and most delicious side dish! You can enjoy this warm or chilled, or make a double batch and enjoy it both ways all week!

Side 3: Bulgur & Asparagus Salad

Bulgur Wheat

Asparagus

¼ bunch, Parsley

4-5 sprigs, Mint

2-3 Lemons

1 cup, shaved Pecorino

Packed with fresh flavor and vitamins, and easy to assemble and enjoy all week!

Soup: Minestrone Tortellini

1 Onion

4 cloves, Garlic

2-4 stalks, Celery

1-2 Carrots

1 pkg, French Beans

2 can, Diced Tomatoes

2 qt, Chicken Stock

1 can, Cannellini Beans

1 pkg, Cheese Tortellini

1 pkg, Mini Heirloom Tomatoes

1 bunch, Basil

½ cup, Shaved Pecorino

Like a classic suit that never goes out of style, this tailored version of the familiar will be one to make again and again! Make a larger batch and pack it into lunches for the week.

Breakfast:

Veggie Frittata

Goat Cheese Omelette with Herbs

Steak & Eggs

Oats & Yogurt

Lunch:

Grilled Cheese & Minestrone

Turkey Meatball Sandwiches

Salad with Leftover Chicken Breast

Bulgur Salad with Poached Eggs

Snacks:

Yogurt & Berries

Single Serve Cheeses

Whole Fruits

______________________________________________________

Pantry Staples

Cooking Oil

Extra Virgin Olive Oil

Butter

Salt, Kosher or Sea

Black Pepper

Crushed Red Pepper Flake

Bay Leaves

Dry Oregano

Balsamic Vinegar

Cheesecloth

Butcher's Twine

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Crimini (Italian Brown) Mushrooms		$1.75 – 1 Package (approx. 0.5 lb.)
Qty. 4	Fresh Spanish Onions (Sweet)		$5.08 – 1 Package (approx. 0.85 lb.)
Qty. 1	Wegmans Grape Tomatoes, FAMILY PACK		$3.99 1 qt.
Qty. 1	Thyme, Bunch		$1.99 1 ea.
Qty. 1	Wegmans Fresh Celery Hearts		$2.50 16 oz.
Qty. 2	Shallots		$0.90 – 1 Package (approx. 0.15 lb.)
Qty. 1	Wegmans Cleaned and Cut French Green Beans		$4.49 24 oz.
Qty. 1	Strawberries, FAMILY PACK		$5.99 32 oz.
Qty. 5	Lemons		$3.45 1 ea.
Qty. 1	Wegmans Baby Gold Potatoes		$3.69 24 oz.
Qty. 1	Italian Parsley		$1.49 1 ea.
Qty. 1	Fresh Rosemary		$1.99 1 ea.
Qty. 1	Wegmans Garlic, Cleaned and Cut, Peeled		$3.99 6 oz.
Qty. 1	Fresh Mint		$1.99 1 ea.
Qty. 1	Wegmans Cleaned and Cut Triple Washed Sugar Snap Peas		$2.50 8 oz.
Qty. 1	Organic Fresh Basil		$2.69 0.75 oz.
Qty. 1	Organic Carrots		$1.04 – 1 Package (approx. 0.7 lb.)
Qty. 2	Wegmans Cleaned and Cut Peeled Pearl Onions		$7.98 6 oz.
Qty. 1	Wegmans Baby Medley Potatoes		$3.69 24 oz.
Qty. 1	Wegmans Lemony Arugula Blend		$2.49 5 oz.
Qty. 1	Wegmans Matchstick Carrots		$1.79 10 oz.
Qty. 1	Wegmans Flavorful Medley Snacking Tomatoes, FAMILY PACK		$4.99 1.5 lb.
Qty. 1	Blueberries		$3.99 10 oz.
Qty. 1	Wegmans California Navel Oranges, FAMILY PACK		$3.99 4 lb.
Qty. 1	Wegmans Zucchini Noodles		$6.99 – 1 Package (approx. 1 lb.)
Qty. 3	Asparagus		$8.97 – 1 Package (approx. 1 lb.)

Meat/Protein

Qty. 2	Wegmans Fresh Ground Turkey		$8.98 16 oz.
Qty. 1	Wegmans Strip Steaks, FAMILY PACK		$23.77 – 1 Package (approx. 3.4 lb.)
Qty. 2	DArtagnan Sausage, Chicken, Smoked, with Apples		$13.98 9 oz.
Qty. 1	Wegmans Boneless Skinless Chicken Breasts with Rib Meat, FAMILY PACK		$10.74* – 1 Package (approx. 6 lb.)
Qty. 1	Northern Chef Clam Meat		$9.99 16 oz.

Dairy/Eggs

Qty. 1	Wegmans Sauerkraut		$2.69 16 oz.
Qty. 1	Wegmans Imported Pecorino Romano		$6.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Pitted Kalamata Olives		$4.75 – 1 Package (approx. 0.5 lb.)
Qty. 1	Boursin Cheese, Gournay, Garlic & Fine Herbs		$4.99 5.2 oz.
Qty. 1	Wegmans Traditional Crumbled Feta Cheese		$4.49 8 oz.
Qty. 1	Wegmans Pecorino Romano Imported Grated Cheese		$4.62 – 1 Package (approx. 0.33 lb.)
Qty. 1	Vermont Creamery Goat Cheese, Classic Chevre, Crumbled		$4.99 4 oz.

Qty. 1	Wegmans One Dozen Large Eggs		$0.99 24 oz.
Qty. 1	Wegmans Light Sour Cream		$1.29 16 oz.
Qty. 1	The Laughing Cow Semisoft Cheeses, Sharp Original, Mini		$3.19 4.2 oz.
Qty. 1	Wegmans Blended Lowfat Yogurt, Variety Pack, FAMILY PACK		$4.29 72 oz.
Qty. 1	Wegmans Cheese Tortellini		$3.99 9 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Almonds, Sliced		$9.99 1 lb.
Qty. 1	Wegmans Steel Cut Oats		$2.49 24 oz.
Qty. 1	Wegmans Spaghetti		$0.79* 16 oz.
Qty. 1	Wegmans Orzo		$0.79* 16 oz.

Qty. 1

Arrowhead Mills Organic Bulgur Wheat

$4.79 24 oz.

Canned Goods & Non-Perishables

Qty. 2	Wegmans Diced Tomatoes in Juice		$3.98 28 oz.
Qty. 1	Wegmans Cannellini Beans		$0.99 15 oz.
Qty. 1	Arrowhead Mills Organic Bulgur Wheat		$4.79 24 oz.
Qty. 2	Wegmans Chicken Culinary Stock		$3.98* 32 fl. oz.
Qty. 1	Amore Tomato Paste, Double Concentrated		$2.69 4.5 oz.
Qty. 1	Wegmans Unseasoned Bread Crumbs		$3.99 24 oz.
Qty. 1	Black Box Wines Black Box Chardonnay		$4.99 500 ml.

Frozen Items

None This Week

______________________________________________________________________

Weekly Meal Plan Recipes

Mains

1. Spaghetti Vongole, Roasted Tomato & Cippolini Onions

• 1 pkg        Cippolini Onions
• 1 pint        Grape Tomatoes
• as needed    Extra Virgin Olive Oil
• 8-12 sprigs    Parsley, chopped, divided
• 1 lb              Spaghetti
• 1 each        Shallot, minced
• 4 cloves    Garlic, minced
• ½ tsp        Crushed Red Pepper Flakes
• 1 cup        Dry White Wine
• 1 lb        Chopped Clams
• 4 sprigs    Thyme, leaves only, chopped
• 2-4 Tbsp    Butter
• 1 each        Lemon, juice only
• as needed    Salt & Pepper

Process

• Preheat oven to 400 F. Bring 1 gallon of salted water to a boil

• Make sure that all of the peel is off of the cippolini onions. Toss in a little extra virgin olive oil, salt & pepper. Spread over a sheep pan and roast on high heat until they start to brown. When onions are tender and golden, toss the grape tomatoes with olive oil, salt & pepper and spread them over the same pan with the onions and continue roasting for another 5-10 minutes until tomatoes start to blister. Place into a serving bowl and sprinkle with about half the chopped parsley

• When the salted water comes to a strong rolling boil, carefully place the spaghetti in the pot and stir for a moment to ensure the strands are all separated. Boil for 10-12 minutes until the pasta is tender, but not too soft. While the spaghetti is cooking, make the clam sauce

• To prepare clam sauce, heat a enough extra virgin olive oil in a large saute pan to sweat the shallot and garlic. Cook the shallot & garlic over medium heat just until they soften and become aromatic, but have no brown color. Add the crushed red pepper and continue to sweat for a moment longer. Add white wine and reduce by half. Add clams and herbs and remove from the heat. By now the spaghetti should be ready

• Drain the spaghetti and return it to the pot in which it was cooked. Pour over the clam sauce and toss in the butter. Check seasoning and adjust salt & pepper as needed, finish with a squeeze of lemon juice

Suggested Side: Minted Peas & Carrots

2. Grilled Chicken Breast & Asparagus with Citrus Almond Dressing

• 2 each        Oranges
• 1 cup        Sliced Almonds
• 1 tsp        Crushed Red Pepper Flakes
• 8-12 sprigs    Parsley, leaves only
• 1 cup        Extra Virgin Olive Oil
• 2-3 lbs     Chicken Breast, trimmed
• as needed    Salt & Pepper
• ¼ cup         Balsamic Vinegar
• as needed    Cooking Oil
• 1-2 bunches    Asparagus

Process

• Preheat grill to medium-high heat

• Make the dressing first and hold until the asparagus is grilled. Use a vegetable peeler to peel the skin from the oranges, put them into a blender with the almonds, crushed red pepper, parsley, olive oil and a pinch of salt & pepper. Blend until smooth and adjust seasoning to taste

• Cut the peel from the oranges carefully to keep from removing too much of the flesh. Cut the segments and reserve to garnish the asparagus later

• Prepare the chicken for grilling by marinating lightly in balsamic vinegar and a pinch of salt & pepper. When the grill is ready, place each piece onto the grill and resist the urge to turn them too soon or too often so they can build strong clean grill marks. Turn and continue cooking until the internal temperature reaches 160 F

• Trim the fibrous bottoms off away from the asparagus. Toss them in a small amount of cooking oil, salt & pepper. Place onto the grill and cook just until tender and brilliant green color peaks. When they're cooked to your preference, place them onto a platter and garnish with the dressing and orange segments

Suggested Side: Creamy Orzo Arugula & Onions or Minestrone Tortellini

3. Olive Crusted Strip Steaks with Rosemary Potatoes

• 1 pkg        Mini Tri-color Potatoes
• ¼ cup        Rosemary, chopped
• 4 cloves    Garlic, minced
• as needed    Extra Virgin Olive Oil
• as needed    Salt & Pepper
• 4 each        Strip Steaks
• as needed    Cooking Oil
• 1 cup        Kalamata Olives
• 1 tsp         Crushed Red Pepper Flakes
• ½ cup        Grated Pecorino Cheese
• 1 cup        Bread Crumbs

Process

• Preheat oven to 375 F. Preheat grill to medium-high heat

• Cut potatoes in half and toss with rosemary, garlic, salt, pepper and olive oil. Spread over a sheet pan and roast in the oven for 20-25 minutes or until tender and beginning to brown. Adjust seasoning to taste

• In a blender, pulse olives, crushed red pepper and pecorino until well incorporated. Add the breadcrumbs and pulse just until mixed

• To prepare the steaks, rub with a little oil and season well with salt and pepper. Place the steaks on the grill and resist the urge to turn too soon or too often. When the first side is marked well on the grill, turn and continue to grill until the steaks are nearly finished cooking to your temperature preference. Carefully cover the top of each steak with the breadcrumb mixture and pat into place. Cover and finish the cooking process. Allow the steaks to rest for at least 5 minutes before cutting. Serve with your delicious rosemary roasted potatoes

Suggested Side: Minted Peas & Carrots or Minestrone Tortellini

4. Chicken Apple Chou Croute

• 1 pkg        Sauerkraut
• as needed    Cooking Oil
• 2 pkg        Chicken Apple Sausages
• 1 pkg        Mini Golden Potatoes, washed well
• 4-6 sprigs     Thyme
• 1 each        Bayleaf
• 1 Tbsp        Juniper Berries
• 4 Tbsp        Butter
• as needed    Salt & Pepper

Process

• Rinse sauerkraut well with cold running water. If you enjoy the briny pickled flavor, rinse lightly. If you don't enjoy the sour briny flavor as much, rinse it longer. When you've finished rinsing, drain well in a colander

• In a large, high-sided pan, like a dutch oven, Heat enough cooking oil to coat the bottom and sear the chicken sausages

• When the sausages are seared on all sides, place the potatoes in the pot and cover them with sauerkraut and continue to cook at a low simmer covered with a tight fitting lid

• Prepare a sachet for your thyme, bay leaf and juniper berries. Cut a section of cheesecloth about 8-10 inches square. Place spices in the center and draw the corners together to make a little sack. Tie it closed with butcher's twine and cut any excess cloth away. Place it in the pot and push it down into the sauerkraut with a spoon. Continue to simmer covered for 20-30 minutes

• Stir in the butter and adjust seasoning to taste

Suggested Side: Minted Peas & Carrots

5.  Turkey Meatballs and Mushroom Gravy over Zucchini Noodles

• 2 lb        Ground Turkey
• 1 each        Onion, small diced, divided
• 4 cloves    Garlic, minced
• 1 cup        Unseasoned Bread Crumbs
• 1 each        Egg
• 1 Tbsp        Tomato Paste
• 1 pt         Crimini Mushrooms, sliced
• 6-8 sprigs    Thyme, leaves only, chopped
• 1 cup        Low Fat Sour Cream
• 4 Tbsp        Butter
• 1 lb        Zucchini Noodles
• 6-8 sprigs    Parsley, leaves only, chopped
• as needed    Salt & Pepper

Process

• Mix ground turkey, half the diced onion, garlic,  breadcrumbs, egg, tomato paste and a pinch of salt & pepper. Form into golfball sized balls and hold until searing.

• In a large, high-sided saute pan, heat a small amount of oil until it begins to smoke. Carefully arrange turkey meatballs in the pan to sear without over crowding. Sear all sides, this may need to be done in batches.

• When each meatball is seared all around, remove from the pan and reserve. Heat a little more oil in the same pan, saute the remaining diced onion until tender and golden brown. Add mushrooms to the pan and saute until they start to release their water. Add thyme and bring to a simmer. Return meatballs to the pan and simmer very low with a tight fitting lid until the internal temperature of the meatballs reaches 165F. Add sour cream and adjust seasoning to taste with salt & pepper

• In a large saute pan, melt the butter and carefully add zucchini noodles to the pan. Stir and turn gently. Cook just until the noodles are tender, then add chopped parsley and a pinch of salt & pepper

• Serve a neat pile of zucchini noodles with the turkey meatballs and mushroom gravy right on top.

Suggested Side: Minestrone Tortellini or Creamy Orzo Arugula & Onions

Sides

1. Minted Peas & Carrots

• as needed    Extra Virgin Olive Oil
• 8 oz         Sugar Snap Peas
• 2 cups         Matchstick Carrots
• ½ bunch    Mint, leaved only, rough chopped
• ½  each    Lemon, juice only
• as needed    Salt & Pepper
• ½ cup        Feta Crumbles

Process

• In a large saute pan, heat enough olive oil to coat the bottom of the pan. Carefully add the sugar snap peas to the pan and saute until the color starts to brighten.

1. Add carrots to the pan and continue to saute until peas and carrots are equally tender, but with good texture, not too soft
2. Toss in chopped mint and a squeeze of lemon juice. Adjust seasoning to taste with salt & pepper (keep in mind the feta will add plenty of salt to the dish). Serve in warm with feta crumbles as a garnish over the top.

2.  Creamy Orzo, Arugula & Balsamic Onions

• 1 pkg         Orzo Pasta
• as needed    Cooking Oil
• 1 each         Sweet Onion, julienne
• ¼ cup        Balsamic Vinegar
• 1 pkg        Boursin Cheese
• 2 cups        Lemony Arugula
• 1 pt         Grape Tomatoes, halved
• as needed    Salt & Pepper

Process

• Bring a gallon of salted water to a boil and pour in the orzo. Stir for a moment to be sure that the pasta doesn't stick together as it begins to cook. Continue to boil for 12-15 minutes or until tender. Drain and reserve

• In a large saute pan, heat enough oil to coat the bottom and saute the onion until caramelized. Deglaze with balsamic vinegar and reduce until it just coats the onions

• When the orzo and onions are ready, combine in a pot or large bowl and mix in the boursin cheese, arugula, and grape tomatoes. Adjust seasoning to taste with salt & pepper. Serve warm or chill and serve later

3.  Bulgur & Asparagus Salad

• 1 cup         Bulgur Wheat
• as needed    Extra Virgin Olive Oil
• 1 bunch     Asparagus
• ¼ bunch     Parsley, leaves only, chopped
• 4-5 sprigs    Mint, leaves only, chopped
• 2-3 each    Lemons, zest & juice
• as needed    Salt & Pepper
• 1 cup        Shaved Pecorino

Process

• Bring 1 cup of water to a boil and pour over the bulgur in a bowl. Cover with saran wrap and let it sit until all the water is absorbed. Toss with a little olive oil to keep the grains separate

• Cut the asparagus into ½ -1 inch sections. Saute in a large pan until tender and the green color has peaked

• Mix bulgur, asparagus, herbs, lemon zest, and half the juice. Season to taste with salt & pepper. Taste to see you you like more lemon juice, if so add the rest and mix

• Garnish with shaved pecorino and serve room temperature or chill and serve later

Soup

Minestrone Tortellini

• as needed     Extra Virgin Olive Oil
• 1 each        Sweet Onion, small diced
• 4 cloves     Garlic (or more if you like), minced
• 1 cup         Celery, small diced
• 1.5 cups     Carrots, small diced
• 1 cup        French Beans, trimmed and cut to 1 inch pieces
• 1.5 tsp        Dried Oregano
• 2 cans        Diced Tomatoes
• 2 qt        Chicken Stock
• 1 each         Bay Leaf
• 1 can        Cannellini Beans
• 1 pkg        Cheese Tortellini
• 1 pt        Mini Heirloom Tomatoes, Halved
• 1 bunch    Basil, chiffonade or chop
• 1 cup        Shaved Pecorino

Process

• In a large soup pot, heat the olive oil and sweat the onion and garlic until tender.Add Celery and carrots and continue to sweat until they start to soften, stirring occasionally. Add French beans and dried oregano, continue to sweat for about 5 minutes

• Add tomatoes and chicken stock, bring to a slow simmer. Add bayleaf and maintain a good simmer for 15-20 minutes. Add Cannellini beans and tortellini, simmer until the tortellini are tender. Add fresh heirloom tomatoes and basil, then remove from the heat

• Adjust seasoning with salt & pepper, serve and garnish with shaved pecorino

Bbq Chicken Confit 11 Ranch Slaw, Coffee Bbq Sauce, Red Onion Big Killer Po Boy

Source: https://getvie.com/past-meal-plans/past-wegmans-mega-plans/

Share this post