Weekly Meal Plan: Delicious Healthy and Inexpensive meals for your family!!!

Roasted Chicken with Potatoes and Carrots

Ingredients

• 1 Whole Chicken
• 3-5 Cloves of Garlic
• 1 Onion
• Salt, Pepper and Garlic Powder
• 3 Sprigs of Thyme (optional)

1.  Rub Chicken with 2 tbsp Olive Oil (and or butter) and season raw Chicken with salt, pepper and garlic powder (my favorite Chicken Seasoning is Johnny’s!)
2. Place Chicken in a roasting pan or dutch oven with 1 sliced onion, 4-5 cloves of garlic and 4-5 sprigs of Thyme (optional). Do NOT add any water to the bottom of the pan!
3. Bake at 350 degrees for approximately 3.5 hours, add carrots and potatoes and continue cooking for another 45 minutes.

Shopping List:

• Whole Fryer Chicken (Albertsons, $0.79/lb!!! Stock up price…buy a few and freeze the others!)
• 1 lb of baby carrots (about $1.00)
• 2 lbs potatoes (Top Foods, $0.29/lb)

Succulent Eggplant Parmigiana

Ingredients:

• 2 eggplant, sliced (about 1/2 inch thick)
• 2 eggs, beaten
• 4 cups Italian seasoned bread crumbs (or make your own with four pieces of toasted or stale bread, finely chopped in a food processor)
• 4 cups spaghetti sauce (jarred or homemade)
• 1 (16 ounce) package mozzarella cheese, sliced or shredded
• 1/2 cup grated Parmesan cheese 

Shopping List:

• Eggplant (Fred Meyer, $1.00 each)
• Spaghetti sauce (Stockpile)
• Mozzarella cheese (Top Foods, Kraft Cheese $1.99 plus use $1/2 Tearpad…Final Cost: $1.50 or Fred Meyer, Kroger brand $2.50 whole or sliced cheese)
• Bread or panko bread crumbs
• Eggs

Ingredients:

• 2-3 lbs Pot Roast
• 1 bottle of your favorite BBQ sauce
• 1 tbsp brown sugar
• 2 cloves garlic, diced
• 1 can whole tomatoes
• 1 medium onion chopped
• Salt and pepper
• Kaiser rolls or Buns

1. In a large pot heat olive oil on medium heat. Add the onions and cook until translucent, about 5 minutes. Roughly chop tomatoes and add them to the pot. Add the barbecue sauce, increase heat to medium high and simmer for 10 minutes. Add the chuck roast. Bring to a low simmer, cover and slow cook until meat is very tender, stirring occasionally, about 3 hours. (This can also go in the crock pot for approximately 5 hours)
2. Remove the meat from the pot. Use a fork and knife to separate the roast into small pieces. Set aside. This step must be done while the meat is VERY hot! Salt and pepper to taste.
3. Serve on buns. Makes approximately 12 sandwiches.

 

 

Chicken and Vegetable Stir Fry and Rice  

•  2 Chicken breasts
• 1 cup soy sauce
• 1/2 cup brown sugar
• 3 drops sesame oil
• 1 clove garlic, minced
• 1 colored pepper (red, orange or yellow), chopped
• 1 cup pineapple, chopped
• 1 cup carrots, chopped
• 1 cup broccoli, chopped
• 1 onion, chopped
• Cooked rice

1. Cook chicken in a stir fry pan with 2 tbsp olive oil and season with salt and pepper for 3-4 minutes.
2. Add peppers, carrots, broccoli, onions, garlic and soy sauce to chicken. Saute together for about 3 minutes then add pineapple, brown sugar and sesame oil. Simmer for 10 more minutes or until all veggies are tender.
3. Serve over white rice and enjoy!

• Chicken breasts (Stockpile or Albertsons whole fryer, cut and portioned)
• Colored peppers (Top Foods, $1.00)
• Broccoli (Safeway, $0.99/lb)
• Carrots
• Celery
• Soy Sauce (Stockpile)
• Brown sugar
• Pineapple (Top Foods, $2.98 each)

Ham Bone Soup with White Beans 

Ingredients:

• 1 ham bone, with some meat still on it
• 1 cup ham, chopped
• 3 cans chicken broth
• 3 cups water
• 2 cups northern white beans
• 1 onion, chopped
• 3 stalks of celery, chopped
• 3 large carrots, chopped
• 4 cloves garlic, chopped
• 2 large sweet potatoes, chopped
• Salt and pepper
• 2 tbsp butter