Low Carb Menu-Mailer Shopping List â Four Servings
Transcription
Low Carb Menu-Mailer Shopping List â Four Servings
Low Carb Menu-Mailer Shopping List – Four Servings Volume 14, Week 16 PRODUCE Romaine lettuce (4 large leaves) [D1] Garlic (9 cloves) [D2] [D3] [D4] [D6] Onion (1 large) [D6] Red onion (2 tablespoons, chopped) [D1] Green onion (1/4 cup, chopped) [D5] Shallots (1/2 cup, sliced) [D4] Leeks (2 large, chopped) [D2] Parsnips (3 large, chopped) [D2] Turnips (2 cups, halved) [D4] **Additional [D1] Mushrooms (2 cups, chopped) [D6] Broccoli (2 cups, florets) [D5] Sun dried tomatoes (1/3 cup, SHOPPING LIST: chopped) [D3] PROTEIN Orange (2 tablespoons, juice and Boneless skinless chicken 1 tablespoon, zest) [D5] breasts (2 cups, cubed) [D1] Lemon (4 tablespoons, juice) [D3] 1 (2 1/2-pounds) pork tenderloin [D4] [D3] Cilantro (3 tablespoons, chopped) Pork chops, bone-in (4 large) [D6] [D1] Ground beef (1 pound) [D2] Thyme (4 teaspoons, chopped) Ground turkey (1 pound) [D5] [D2] [D6] Shrimp, shelled and deveined (1 Rosemary (1/4 cup, chopped) pound) [D4] [D4] Basil (1/2 cup, chopped) [D3] CONDIMENTS **Lettuce [D4] Coconut oil [D1] [D2] [D4] [D5] **Salad veggies [D4] Olive oil [D3] **Additional [D1] **Spinach [D2] Honey [D1] **Asparagus [D3] Low sodium soy sauce [D5] **Cauliflower [D3] [D5] [D6] **Salad dressing [D4] GLUTEN FREE OTHER **Greek yogurt [D1] Aluminum foil [D3] **Beef broth [D2] [D6] **Soy sauce [D5] MENU: Day 1: Chicken Wraps with Yogurt Curry Sauce, along with Turnip fries Day 2: Creamy Beef Soup, add a big spinach salad on the side Day 3: Asiago and Pesto Pork Tenderloin, serve with steamed asparagus and Faux-tay-toes Day 4: Shrimp with Rosemary Roasted Shallots and Turnips, add a tossed green salad Day 5: Orange Turkey Meatball and Broccoli Stir Fry, serve with a side of Cauli-rice Day 6: Mushroom and Thyme Pork Chops, along with Fauxtay-toes CANNED GOODS Low sodium beef broth (5 cups) [D2] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Curry powder [D1] Garlic powder [D1] **Additional [D1] Cumin [D2] Sesame seeds [D5] DRY GOODS Raisins (2 tablespoons) [D1] Walnuts (1/4 cup, chopped) [D1] Pine nuts (1/4 cup) [D3] Arrowroot flour (1 tablespoon) [D2] Almond flour (3 tablespoons) [D5] DAIRY/DAIRY CASE Eggs (1 medium) [D5] Whole milk (2 cups) [D2] Greek yogurt, plain (1 cup) [D1] Sour cream, full fat (1/4 cup) [D6] Asiago cheese (1/4 cup, shaved) [D3] **Butter [D3] [D6] **Cream cheese [D3] [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family’s needs. [D1] – [D6] = Day 1, Day 2, Day 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Low Carb Menu-Mailer – Volume 14, Week 16 Chicken Wraps with Yogurt Curry Sauce Day 1 - Serves 4 INGREDIENTS: 1 tablespoon coconut oil 2 cups cubed boneless, skinless chicken breasts Sea salt and freshly ground black pepper to taste 1 cup plain Greek yogurt 1 teaspoon curry powder 1 teaspoon garlic powder 2 tablespoons raisins 1/4 cup chopped walnuts 1 tablespoon honey 3 tablespoons chopped cilantro 2 tablespoons chopped red onion 4 large romaine lettuce leaves Prep Time: 10 minutes Cook Time: 10 minutes COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and salt and pepper to taste. Cook for 10 minutes, until chicken is cooked through. Allow chicken to cool, then shred into bite sized pieces. In a large bowl, mix the chicken and the next 8 ingredients (yogurt through onion) and season with sea salt and freshly ground black pepper to taste. On individual plates, lay out the lettuce leaves and scoop the chicken salad into the leaves. Serve immediately. SERVING SUGGESTION: Turnip fries (peel turnips and cut into “fries”; toss with olive oil and bake on a cookie sheet in a preheated 375-degree oven, turning once, until tender; sprinkle salt, pepper and garlic powder to taste). GLUTEN FREE: Make sure Greek yogurt is gluten free. NUTRITION: 237 Calories; 9g Fat; 29g Protein; 9g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 80mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. Creamy Beef Soup Day 2 - Serves 4 INGREDIENTS: 1 2 1 2 1 tablespoon coconut oil teaspoons thyme, chopped large leek, chopped cloves garlic, minced pound extra lean ground beef 3 cups low sodium beef broth 1 cup whole milk 1 tablespoon arrowroot flour Sea salt and freshly ground black pepper to taste 1 tablespoon ground cumin Prep Time: 10 minutes Cook Time: 35 minutes COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the thyme, leeks and garlic and cook for 5 minutes. To the pot, add the ground beef and cook for 10 minutes, chopping up beef into small pieces with spoon. To the beef, add the remaining ingredients (broth through cumin) and reduce heat to low. Cook soup for 20 minutes, until beef is cooked through and vegetables are tender. SERVING SUGGESTION: A big spinach salad. GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 413 Calories; 24g Fat; 36g Protein; 14g Carbohydrate; 2g Dietary Fiber; 82mg Cholesterol; 143mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 NonFat Milk; 3 Fat. Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Low Carb Menu-Mailer – Volume 14, Week 16 Asiago and Pesto Pork Tenderloin Day 3 - Serves 4 INGREDIENTS: 1/4 cup pine nuts 3 tablespoons olive oil Sea salt and freshly ground black pepper to taste 3 cloves garlic 1/2 cup chopped basil 2 tablespoons lemon juice 1/3 cup chopped sun dried tomatoes 1/4 cup shaved asiago cheese 1 (2 - pound) pork tenderloin Prep Time: 10 minutes Cook Time: 20 to 30 minutes COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a food processor, pulse the first 7 ingredients (pine nuts through tomatoes), until a paste forms. Pour pesto into a bowl and stir in cheese. Using a sharp knife, butterfly the tenderloin down the middle. Pour the pesto mixture into the tenderloin and close the pork up using toothpicks (inserted on either side of the opening). Place the pork in a large baking dish and cover with aluminum foil. Place the baking dish in the oven and bake for 20 to 30 minutes, until the internal temperature of the pork reaches 140 degrees. Allow pork to cool, then slice and serve. SERVING SUGGESTION: Steamed asparagus and faux-tay-toes (steam cauliflower till tender; drain; mash with butter; cream cheese and salt and pepper until you get a mashed potatoes texture). GLUTEN FREE: No changes necessary. NUTRITION: 453 Calories; 24g Fat; 52g Protein; 5g Carbohydrate; 1g Dietary Fiber; 154mg Cholesterol; 288mg Sodium. Exchanges: 0 Grain Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat. Shrimp with Rosemary Roasted Shallots and Turnips Day 4 - Serves 4 INGREDIENTS: 2 cloves garlic, minced 2 cups halved turnips 1/2 cup sliced shallots 1 tablespoon coconut oil Sea salt and freshly ground black pepper to taste 1 pound shelled and deveined shrimp 2 tablespoons lemon juice 1/4 cup chopped rosemary Prep Time: 10 minutes Cook Time: 15 minutes COOKING INSTRUCTIONS: Preheat oven to 450 degrees. In a large bowl, add all the ingredients (garlic through rosemary). Mix well and pour into a baking dish. Bake for 15 minutes, until vegetables are brown on the edges and tender and the shrimp is pink. Serve warm. SERVING SUGGESTION: A tossed green salad (lettuce -not iceberg-, salad veggies and salad dressing). GLUTEN FREE: No changes necessary. NUTRITION: 188 Calories; 5g Fat; 24g Protein; 10g Carbohydrate; 1g Dietary Fiber; 173mg Cholesterol; 215mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat. Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Low Carb Menu-Mailer – Volume 14, Week 16 Orange Turkey Meatball and Broccoli Stir Fry Day 5 - Serves 4 INGREDIENTS: 1 pound ground turkey 3 tablespoons almond flour 1 medium egg Sea salt and freshly ground black pepper to taste 1 tablespoon coconut oil 2 cups broccoli florets 1/4 cup low sodium soy sauce 2 teaspoons sesame seeds 1 tablespoon orange zest 2 tablespoons orange juice 1/4 cup chopped green onion Prep Time: 15 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (turkey through salt and pepper). Form meat mixture into 2 tablespoon sized balls. In a large skillet over medium heat, heat coconut oil. To the skillet, add the meatballs and brown for 2 minutes on each side. To the skillet, add the broccoli and turn heat down to low. Cover and cook for 10 minutes, until meatballs are no longer pink in the center and broccoli is bright green and tender. In a medium bowl, mix the remaining ingredients (soy sauce through green onion) and pour over the meatballs and broccoli. Stir and cook for 2 minutes, until heated through. Serve warm. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste then fluff with a fork). GLUTEN FREE: Make sure soy sauce is gluten free. NUTRITION: 248 Calories; 15g Fat; 23g Protein; 6g Carbohydrate; 2g Dietary Fiber; 120mg Cholesterol; 728mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. Mushroom and Thyme Pork Chops Day 6 - Serves 4 INGREDIENTS: 4 1 2 2 large pork chops, bone-in large onion, chopped cloves garlic, minced cups chopped mushrooms 2 cups low sodium beef broth 2 teaspoons chopped thyme Sea salt and freshly ground black pepper to taste 1/4 cup full fat sour cream Prep Time: 10 minutes Cook Time: 6 to 8 hours COOKING INSTRUCTIONS: In a large crock cooker, place the pork chops. Layer the onion, garlic and mushrooms on top. In a medium bowl, mix the broth, thyme and salt and pepper to taste and pour over the vegetables. Cover and cook on LOW for 6 to 8 hours, until pork is falling off the bone. Remove pork and stir in sour cream. Serve pork with a side of vegetables and drizzle sauce over the top. Serve warm. SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). GLUTEN FREE: Make sure beef broth is gluten free. NUTRITION: 442 Calories; 26g Fat; 42g Protein; 9g Carbohydrate; 2g Dietary Fiber; 118mg Cholesterol; 120mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 2 Fat. Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Low Carb Menu-Mailer – Volume 14, Week 16