It’s Sunday and we’ve got a fresh and delicious free menu plan, with a printable grocery list…all for free! This week I’ve included some great recipes that are super yummy and maybe a bit exotic…blackened tilapia tacos, a delicious chicken pulao, and a comforting and homey crockpot beef stroganoff…plus lots more. It’s all healthful and family friendly. It’s healthy menu planning made simple. I hope you enjoy this week’s menu, and don’t forget to stop by every Sunday for a brand new free menu plan! Happy cooking! ___________________ Monday: Turkey Veggie Mini Meatloaves with baked potatoes & steamed broccoli
Wednesday: Lightened Up Crockpot Beef Stroganoff over egg noodles with steamed green beans.
Thursday: Cool Avocado Basil Pasta with fresh melon.
Friday: Go out for dinner, have some leftovers, grab some takeout!
Sunday: Afghani Style Chicken Pulao
Snack: Spring Hummus with carrot sticks
1 pound chicken breasts, sliced lengthwise into strips 1 cup fat free plain Greek yogurt 1 garlic clove, finely minced 1/2 tablespoon of grated fresh ginger 1 tablespoon curry powder 1/4 teaspoon cayenne pepper juice of 1 lemon 1 package whole wheat pita bread head of romaine 1 large tomato 1 bell pepper 1 English cucumber 3/4 cup fat free Greek yogurt 1/4 cup lowfat buttermilk 1 teaspoon white or apple cider vinegar 1 teaspoon dried dill 2 tablesppoons fresh flatleaf parsley, finely chopped 1/4 teaspoon dried garlic 1 teaspoon dried onion flakes
1 (1-pound) top round steak (1 inch thick), trimmed 1 cup onion 2 tablespoons chopped fresh parsley 2 tablespoons Dijon mustard 1/2 teaspoon dried dill 2 cups sliced mushrooms 3 garlic cloves 1/3 cup all-purpose flour 1 cup beef broth a few shakes of Worchestershire Sauce 1 (8-ounce) container low-fat sour cream 1 package egg noodles 1 pound green beans
1 12-oz box whole wheat spaghetti (or the whole wheat pasta of your choice) 1 cup pesto, premade is fine 2 avocados, halved and pitted 1 tablespoon lime juice, or juice of 1/2 lime 1 fresh melon of your choice
5 kiwi(s) 1 green tomato 1/2 red onion 1/2 bunch cilantro 1/2 jalapeno 2 limes 1 tablespoon cumin 1 tablespoon chile powder 1 tablespoon garlic powder 1 tablespoon oil (I used avocado, feel free to use whatever) 1 1/2 lbs tilapia 10 small street taco sized corn tortillas 2 avocados, sliced 3 cups shredded green cabbage
2 lbs chicken breast 1 cup chicken broth 2 small potatoes 2 tomatoes 2 cups long grain rice (you can use any grain; brown rice, quinoa, barley, couscous etc) 2 large onions ½ tsp cinnamon ½ tsp cardamom 1 tsp ginger 1 tsp cumin 1 Tbsp crushed garlic Pinch of saffron 2 large carrots ½ cup yellow raisins 1 cup green peas 2 Tbsp butter Pistachios and/or almonds (optional)
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