Weekly Meal Plan: 9/19-9/23 Feed up to 6 people Monday-Friday for less than $30 a week! Plus all of the recipes!!!
I think its about time I talk a little about having a Freezer stockpile…When the price of meat goes down to a rock bottom price or whenever you see a great deal on discount (manager special) meats…buy them and put them in the freezer for when there’s a “bad” week.
That said…this weeks prices on meats is not terrific…so I will attempt to build a meal plan around the current ads prices…but I am hoping you have what you need currently in your freezer 🙂
Monday September 19th: White Chicken Chili and Salad
Ingredients:
- 3 cups cooked chicken breast, cut into bite-sized pieces or shredded
- 2 cups finely chopped onion
- 4 garlic cloves, diced
- 2 teaspoons ground cumin
- 1/2 teaspoon dried oregano
- 1 teaspoon ground coriander
- 1 (4.5-ounce) can chopped green chiles, undrained
- 1 cup water
- 2 cups dried Northern Beans
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 1 cup (4 ounces) shredded Monterey Jack cheese
- 1/2 cup chopped fresh cilantro
- 1/2 cup chopped green onions (optional)
Directions:
- Rinse the white beans and separate any and all empty shells or bad ones. Put them in a pot and covered with 1 cup water, 1 can chicken broth and 2 cloves of garlic and 1/2 cup diced onion. Bring to a boil and simmer for about 45 minutes.
- Add olive oil to a large Dutch oven and heat it over medium-high heat. Add the peppers, remaining onions, and garlic. Saute until soft and fragrant, about 5 minutes. Season the vegetables with salt, and pepper, to taste. Add the cumin, coriander, and chili powder and continue to saute for 1 more minute to toast the spices. Stir in the chicken stock, and lime juice and bring to a simmer.
- With a potato masher, mash the beans half the beans to a chunky consistency. Add the beans to the sauteed vegetables and continue to simmer for 20 more minutes.
- After approximately more 20 minutes of simmering, stir in the shredded chicken and cilantro and simmer until heated through. Serve the chili with a dollop of sour cream.
Prep Time: 20 min Cook Time: 1 hour 15 minutes Difficulty: medium
Shopping List:
- 1 lb bag of White Northern Beans or 2 cans (Buy S&W canned beans at Fred Meyer, $1.00 each and use $0.50/2 S & W Beans, exp. 12/31/11, RP 09/11/11…Final Cost: $0.75 each)
- 1 Onion (Fred Meyer $0.39/lb…this is a HOT price stock-up for approx 1 month 8-10 onions)
- 1 bulb Garlic (should cost about $0.33 each…the Peeled Garlic is also a GREAT deal at Costco and lasts approx 1 1/2 months)
- 1-2 can Green Chili’s (Albertsons Ortega Green Chilis, $1.49 and use $1/2 Ortega Product printable)
- Chicken Broth (hopefully you have some in your stockpile, or Albertsons brand $1.09 each)
- Cumin, coriander, oregano (use from your pantry, garden or buy at your local Asian market by the ounce…way cheaper this way!)
- Chicken (Fred Meyer or QFC $0.88/lbs for Foster Farm Whole Fryer Chicken…Final Cost: approx $4.00)
- Cilantro (approx $0.50 a bunch)
- Monterey Jack Cheese (hopefully you have some in your freezer stockpile)
Approximate cost for meal: $4.00 (depending on what is in your current stockpile and your current catalinas/coupons you have to use!)
Tuesday September 20th: Italian Sausage Speghetti
Ingredients:
- 2 cups Italian Sausage
- 1 lb spaghetti noodles
- 1/2 cup finely diced onion
- 4 cloves finely diced garlic
- 1/2 cup finely diced sweet colored peppers (optional)
- 1/4 cup finely chopped fresh Sweet Basil
- 1/4 cup finely chopped fresh Cilantro
- 2 cans Italian Tomatoes or 1 jar of pasta sauce (your choice)
- 2 tbsp Brown Sugar
- 1 tbsp Balsamic Vinegar
- Salt and pepper
- Garlic powder
Directions:
- In an extra large pot bring water to a boil. Once boiling add spaghetti noodles to the water and add a pinch of salt. Boil until noodles are tender.
- Add olive oil to a large saute pan or Dutch oven and heat. Place chopped Italian Sausage in pan and cook until evening browned.
- Remove Sausage from pan and add a dab more olive oil to the drippings in the pan. Add onion, garlic, and sweet peppers, season with salt, pepper, garlic powder, cilantro and sweet basil; saute until tender.
- Add Italian tomatoes or jar of pasta sauce, brown sugar and balsamic vinegar and simmer for approximately 15 minutes.
- Serve with fresh grated parmigiana cheese 🙂
Prep Time: 15 min Cook Time: 30 min Difficulty: Medium
Shopping List:
- Johnsonville Italian Sausage (Albertsons or Safeway $3.49 and use $1/1 Johnsonville Brat or Italian Burger printable or $1/1 Johnsonville Brat or Italian Burger printable or $0.50/1 Johnsonville Sausage SS 9/18…Final Cost: $2.49)
- Barilla Spaghetti noodles (Fred Meyer, use $0.55/1 Barilla Whole Grain Pasta SS 9/18, Buy (3) @ $1.00/each and Receive a $2.00 Catalina…FREE + $0.65 MM)
- Garlic
- Onion (Fred Meyer, $0.39/lb)
- Colored Sweet Peppers (Albertsons $1.99/each)
- Cilantro
- Sweet Basil
- Italian Tomatoes/pasta sauce (Stockpile item or Safeway Prego Pasta Sauce, $1.29 and use $0.75/2 Prego Sauce, exp. 11/15/11 (SS 09/11/11)…Final Cost: $0.92 each)
Approximate cost for meal: $5.50 (depending on what is in your current stockpile and your current catalinas/coupons you have to use!)
Wednesday September 21st: Chicken Mexican Lasagna
Ingredients:
- 3 cups Shredded Chicken
- 1/2 cup finely diced onion
- 1 can refried or black beans (or make your own!)
- 6-8 soft tortilla shells (for cost efficiency make your own!)
- 3 cups cheese (your choice…I like Mexican Shredded cheese or a combination of mozzarella and cheddar cheese)
- 1 can diced tomatoes
- 1 package taco seasoning (or 1 tsp cumin, 1 tsp chili powder and 1 tsp garlic powder)
- 2 can sliced olives
- 1 can whole kernel corn (optional)
- Salsa (optional)
- Sour Cream (optional)
Directions:
- Preheat the oven to 425 degrees F.
- Preheat a large skillet over medium high heat. Add 1 tablespoons olive oil. Add chicken and season with 1 packet of taco season (or chili powder, cumin, and garlic powder) and onion. Heat 5 minutes. Add diced tomatoes.
- Coat a shallow baking dish with olive oil. Cut the tortillas in half or quarters to make them easy to layer. To build lasagna in layers: first add 1/2 of meat, then 1/2 beans and 1/2 of the corn, then tortillas, then cheese. Repeat: meat, beans, corn, tortilla, and cheese. Bake lasagna 20 to 25 minutes until cheese is brown and bubbly. Top with olives and serve with salsa and/or sour cream.
Prep. Time: 15 min Cook Time: 25 min Difficulty: easy-medium
Shopping List: (My hope with this meal is that you already have everything you will need in your refrigerator or pantry! And will use the left over Chicken you roasted for Mondays meal for this meal)
- Cheese (Stockpile item, QFC, shredded cheese $2.99)
- Olives (Stockpile item)
- Whole Kernel Corn (Stockpile item)
- Refried or Black Beans (Stockpile item or Fred Meyer $1.00 and use $0.50/2 S &W Beans, exp. 12/31/11 (RP 09/11/11)
- Onion (Fred Meyer, $0.39/lb)
- Taco Seasoning (Stockpile item)
- Flour Tortillas (Stockpile item, QFC $1.50 and use $1/1 Mission Artisan Torillas…Final Cost: $0.50 each)
- Salsa (Stockpile item)
- Sour Cream (Stockpile item, or QFC sourcream, $1.99)
Approximate cost for meal: FREE-$3.00 (depending on what is in your current stockpile and your current catalinas/coupons you have to use!)
Thursday September 22nd: Chicken Lettuce Wrap
Ingredients:
- 1 head of Iceberg Lettuce
- 3 cups Chicken (chopped very small)
- 1 cup carrots, diced very small
- 1 cup onions, diced very small
- 1 cup Soy Sauce
- 1/4 cup Brown Sugar
- 3 cloves garlic, minced
- Salt and pepper
- pinch of red pepper flakes (optional)
- 2 cups White Rice
- 4 cups water
Directions:
- Make rice in your rice cooker.
- Chop chicken, carrots and onions (all the same size) and place into separate bowls.
- Saute chicken with 1/2 cup soy sauce, minced garlic, salt, pepper, and onions. Once chicken is white on all sides (about half way cooked through) add carrots and the remaining soy sauce and brown sugar (Add red pepper flakes if you want a kick).
- Separate Iceberg leaves into large bowl size leaves.
- Serve with rice, lettuce and chicken all separate. Put it together and enjoy it like a taco!
Prep Time: 10 min Cook Time: 10-12 min Difficulty: Easy
Shopping List:
- Chicken (Fred Meyer, Foster Farm Whole Fryer Chicken, $0.88/lb, separate chicken yourself to save money!)
- Soy Sauce (Stockpile item)
- Carrots (QFC, mini peeled carrots $1.50/bag…cheaper at costco)
- Onion (Fred Meyer, $0.39/lb)
- Iceberg Lettuce (Albertsons, $0.99 each!)
- Garlic
- Rice
Approximate cost for meal: $5.00 (depending on what is in your current stockpile and your current catalinas/coupons you have to use!)
Friday September 23rd: Free for All or Sauteed Clams in a White Wine and Butter Sauce
Ingredients:
- 2-3 dozon Venus Clams
- 2 cup White Wine
- 1 can Chicken broth
- 1/2 cup water
- 3/4 cup Butter
- White Sugar
- 4 cloves diced garlic
- 1 tbsp finely diced Fresh Oregano or cilantro
- 1 small lemon, sliced into wheels
- Baguette Bread
Directions:
- Soak Clams in a pot with water for approx. 5 min. In a Dutch oven add wine, chicken broth, water, butter and clams; bring to a boil.
- Let add sugar, lemon, oregano/cilantro, and garlic. Let boil until all clams have opened, approximately 10 minutes.
- Serve with baguette bread on the side (for dipping…my favorite part!). If desired serve with a side of melted butter.
Prep Time: 5 min Cook Time: 15 min Difficulty: Easy
Shopping List:
- 2-3 Dozen Clams (Albertsons, $4.99/lb)
- Chicken Broth (Stockpile item or Albertsons $1.09)
- 1 Lemon
- Baguette Bread (Fred Meyer, $0.99 each)
- Cilantro or Oregano (hopefully from out of your garden 🙂 )
- White Wine (Albertsons, Rex Goliath $4.88…or whatever cheap cooking white wine you may have or can find on sale!)
Approximate cost for meal: $17.50 (depending on what is in your current stockpile and your current catalinas/coupons you have to use!)
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