Plan, Not Prep: Weekly Meal Plan — Vol. 5

5 dinners to make this week that don't suck (up your time).

Welcome back to Plan, Not Prep—your easy, breezy 5-day meal plan (plus a handy grocery list!). This week, the weather in Minnesota has been a bit all over the place—65 and sunny one day, then back to our puffers coats the next. So naturally, this week’s recipes follow suit. You’ll find a little bit of everything: cozy, hearty meals for those chilly days and lighter, fresher dishes that hint at the spring days ahead. Let’s dive in!

Sunday: Couldn’t-Be-Easier Tortellini Soup

Photo by: Eatwell101

Ingredients:

• 1 lb Italian sausage (browned & drained)

• 2 (15oz) cans Italian diced tomatoes

• 4 cups vegetable or chicken broth (32oz container)

• 4 ounces cream cheese (cubed)

• 1 (20oz) bag of frozen cheese tortellini

• 3-4 cups fresh spinach, chopped

• Top with: parmesan cheese and serve with: crusty bread.

Instructions:

1. Brown the Italian Sausage on the stove and drain any excess oil.

2. Add the cooked sausage, broth, both cans of diced tomatoes, and cubed cream cheese to your slow cooker. Give it a good stir and cook on low for about 4-5 hours hours or until the cream cheese has completely dissolved.

3. Stir in the spinach and frozen tortellini and cook for an additional 30 minutes or until the pasta is done to your liking. Top with parmesan cheese.

Monday: BBQ Salmon Bowls Mango Avocado Salsa

Recipe and Photo by: Pinch of Yum

Ingredients:

• Salmon:

  • 1–2 lbs. fresh salmon

  • 2 tablespoons brown sugar

  • 2 teaspoons smoked paprika

  • 2 teaspoons onion powder

  • 1 teaspoon garlic powder

  • 1/2 teaspoon chili powder

  • 1/2 teaspoon kosher salt (more for a larger filet)

  • 2 tablespoons olive oil

• Mango Salsa:

  • 2 mangoes, diced

  • 1 avocado, diced

  • 1/4 cup minced cilantro

  • 1/4 cup minced red onion

  • 1/2 jalapeño, minced (optional, to taste)

  • 1 teaspoon honey

  • 2 tablespoons lime juice + 1 teaspoon lime zest

  • salt to taste

• Serve with: Jasmine rice

Instructions:

1. Mango salsa: Toss all ingredients in a bowl to combine. Taste, adjust, try not to eat the whole bowl.

2. Cook your rice: Get your rice cooking according to package directions.

3. Get the oven ready: Preheat the oven to 475°F. Line a baking sheet with foil.

4. Salmon: Mix the spices and the olive oil to make a paste. Place the salmon skin side down on the baking sheet. Rub the paste liberally over the top part of the salmon. Bake for 6-12 minutes depending on the thickness of your salmon and your desired doneness. See notes if you’re not sure.

5. Bowl it up: Pile up some rice, pull off some of salmon, and spoon that mango avocado salsa over the whole thing.

Tuesday: Healthy Chicken Artichoke Baked Casserole

Photo by: Molly’s Home Guide

Ingredients:

• 2 cooked skinless chicken breast, shredded

• ½ cup cottage cheese

• ¾ cup sour cream

• 2 cups shredded mozzarella, divided

• ¼ cup chopped fresh Italian parsley

• 1 tsp salt

• 1 ½ tsp garlic powder

• 1 tsp dried thyme

• Juice and zest of ½ lemon

• 2 cups fresh organic spinach

• 18 oz drained artichoke hearts, halved (drain and discard liquid!)

Instructions:

1. Preheat oven to 375°F. Grease a 9x13 casserole dish with your spray of choice (I like avocado oil!)

2. In a large mixing bowl, add cooked shredded chicken, cottage cheese and sour cream. Give it a quick stir to combine. Add 1 ½ cups shredded cheese, parsley, salt, garlic, thyme, lemon juice and lemon zest. Stir until fully combined and evenly distributed. Gently fold in the spinach and artichoke hearts just until combined.

3. Pour mixture into the greased casserole dish and sprinkle the remaining ½ cup shredded cheese over the top of the casserole.

4. Bake for 40-50 minutes, or until the cheesy top is lightly golden brown.

Wednesday: 20-Minute Korean Beef Bowls

Ingredients:

• 1 pound lean ground beef (I used 93% lean)

• 3 tablespoons low sodium soy sauce plus additional to taste, divided

• 1 ¼ cups green onion, sliced

• 1 tbsp minced garlic, about 3 cloves

• 2 tbsps rice vinegar

• 2 tbsps honey

• ¼ tsp red pepper flakes plus additional to taste

• 1 tbsp sesame oil plus additional to tase

• Serve with: rice, sliced cucumbers, and/or sliced carrots.

Instructions:

1. In a large skillet, brown the beef over medium-high heat, breaking it into small pieces, until it is browned and cooked through, about 5 or so minutes. When the beef is about halfway finished cooking, add 1 tablespoon of the soy sauce and 2/3 of the scallions. Once the beef is completely browned, stir in the garlic and cook 30 seconds.

2. While the beef cooks, in a small bowl, stir together the rice vinegar, honey, ginger, red pepper flakes, and remaining soy sauce.

3. Pour over the browned beef. Stir and cook for 2 minutes. Remove from the heat, then stir in the sesame oil. Sprinkle the remaining green onion over the top. Taste and add extra soy sauce or red pepper flakes as desired.

4. Serve the beef hot, over rice, topped generously with the carrots, cucumber, and sesame seeds.

Thursday: Pesto & Chicken Sausage Baked Rigatoni

Ingredients:

• 1 lb. whole wheat rigatoni

• 2–3 cups chopped cherry tomatoes

• 1/2 cup water

• 1 package of chicken sausage, sliced

• 1/2 cup shredded cheese of choice (I used Mozzarella)

• 3/4 - 1 cup pesto (I love Trader Joe’s!)

Instructions:

1. Preheat the oven to 400°F and bring a large pot of water to boil. Meanwhile, slice the cherry tomatoes in half and the chicken sausage into slices.

2. Cook the pasta according to package instructions.

3. Toss cooked pasta with tomatoes, pesto, chicken sausage and a bit of water, then transfer to a 9×13 dish. Top with cheese, cover with foil, and bake for 10–15 minutes until melted.

Leyland House | Grocery List — Vol.5

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