Meal plan for 03/04/13-03/08/13
Two of the recipes for the week will consist of kidney, black and pinto beans. I crock pot mine during the day, but you cook them overnight or while you are gone for the day, as well. You can purchase canned beans, but I encourage you make them from scratch due to cost, health and taste being much better. I recommend using a crock pot that has a timer, especially if cooking through the night or if out of the home.
How to make beans in crock pot for three bean fiesta salad and three bean chili:
Measure 1 1/2 cups of kidney, pinto and black beans and pour into large bowl. Once all three beans are in bowl, fill bowl with water to soak. Let soak for 2-3 hours or overnight is best(once you see the water soaked up. Soaking helps make sure the beans cleaned and also helps the beans to cook quicker). Once soaked, rinse in strainer and pour into crock pot. Cut 1/2 onion and add 1 spoon of garlic into crock pot. Fill crock pot with water. Turn crock pot on high, if you’re home and on low if you plan to cook them through the night or while gone. Allow to cook on high for at least 6 hours or until soft and 8-10 on low if cooking through the night or while away from the home. Once cooked, place into two separate containers for two meals. Be sure to place into containers that you can save the bean juice also. This is especially important for Three Bean Chili you will make later in the week.
Monday: Bean fiesta salad
1/2 lb. Black, kidney and pinto beans
1/2 lb. cheese
1 bag frozen organic corn
2 romaine lettuce heads
How to make three bean fiesta salad:
Cook organic corn in small pot on medium for 15 minutes. Heat beans, if not already. While corn is cooking, cut romaine lettuce in slivers and tomatoes in cubes and put in large bowl. Grate cheese and keep on the side. Once corn is cooked, layer plate as followed: lettuce, three bean blend, corn, tomatoes, cheese and enjoy!
Tuesday: Chicken with veggies and brown rice
1.5 lbs. Chicken breast
4 sautéed zucchini
2 cups baby carrots
2 broccoli crowns
1.5 lbs. brown rice
2 tbs olive oil
1/4 cup minced onion
1/4 cup minced garlic
Cut all veggies, except baby carrots, in large cubes and cook brown rice. I use a rice cooker to make life easier, just because I have one. Otherwise, cooking rice traditionally in a pot is perfectly fine.
Cut thawed chicken breast in half length wise to make thinner and spread meal. Lightly season chicken breast with sea salt and pepper. Preheat pan to medium-high and pour olive oil. Once chicken breasts are sliced, place in pan. Cook to brown chicken breast for 5 minutes on each side. Once cooked/browned on each side, change temperature setting to low and cover pan to let chicken breast cook thoroughly. While chicken is cooking, move on to veggies. In large pan, place minced garlic and onion to brown on medium-high temperature setting. Once minced garlic and onion have browned, add in carrots, zucchini and broccoli. Let cook for 15 minutes and stir every 5 minutes to allow even cooking.
Wednesday: Pot Roast in crock pot
1.5 lb. Chuck steak
2 cups baby carrots
6 sweet potatoes
1/4 cup garlic
Cut all veggies, except baby carrots. Place all items in crock pot in this order: thawed chuck steak, garlic and all cut veggies. Lightly season with salt and pepper. Add water until crock pot is filled half way or until everything is covered with water. Cook on high for 4 hours, if home or on low for 6-8 hours, otherwise. Once meat is tender, it’s ready to enjoy!
Thursday: Vietnamese-style Beef and Noodles
2 teaspoons coconut oil
1 pound beef flank steak, very thinly sliced against the grain (see Tip)
4 cups chopped bok choy, (1 small head, about 1 pound)
4 cups reduced-sodium chicken broth
1 cup water
4 ounces wide rice noodles
2 teaspoons reduced-sodium soy sauce
1 1/2 cups mung bean sprouts
4 tablespoons chopped fresh basil, or to taste
Friday: Three bean Chile with ground turkey and cornbread
1/2 lb. kidney beans, black beans, pinto beans
1 lb. ground turkey
1 can of organic stewed tomatoes
1 green bell pepper
Bob’s Red Mill Cornbread Mix
Cook ground turkey. Cut bell pepper and onion. Once ground turkey is cooked thoroughly, transfer to large stock pot. Add beans that you made earlier in the week(please see above), bell pepper and onion. Cook on low for 20 minutes or until warm enough to eat. Stir occasionally and enjoy!