Sunday, April 21, 2013

Week 3 Meal Plan

Introduction and background to the author of the Meal Plan
Week 1Meal Plan

As promised, another great week of yummy and healthy meals that comes complete with a shopping list. If you think you are missing Week 2, you're not. Theresa decided to do every other week this year to slowly compile her year long plan. This year are the odd numbered weeks.

I am trying a new way to share the documents. Again, please let me know how it works. 

Get the Week 3 Meal Plan Document that includes the recipes and the grocery list and a cross reference page.

In order to show you just how amazing these meals are, I am posting a few pics with the recipe that you can find along with all of week 3 recipes in the document.

Herbed Chicken with Lemon in a Crockpot

1 whole chicken (2-3 lb) 10 cloves garlic 6 small red potatoes, cubed
1 lemon, cut into wedges ¼ c chicken broth bunch fresh green beans
2 T fresh rosemary 1 sm pat butter, melted dash salt
dash pepper 

Clean and pat dry the chicken. Place it into the crockpot. Drizzle the butter onto the chicken then rub with garlic and sprinkle with salt and pepper as desired. Garnish the top of chicken with lemon wedges as desired. Add the garlic, broth, small red potatoes, and green beans to the crockpot. Cook on high 4 hours or on low 7-8 hours. (I don’t like the whole chicken, so I get large boneless, skinless
chicken breasts instead.) (Serves 6)

Black Bean Asparagus Salad

1 lb fresh asparagus, trimmed and cut into one inch pieces ¼ c minced fresh parsley
2 c water 1/8 c olive oil
1 15oz can black beans, rinsed and drained 1 T lime juice
½ large sweet red pepper, chopped pinch salt
½ med sweet onion, chopped pinch pepper 

In a Dutch oven, bring asparagus and water to a boil. Reduce heat; cover and simmer for 4-5 minutes or until crisp-tender. Rinse in cold water; pat dry. In a large bowl, combine the asparagus, beans, red pepper, onion, and parsley. In a small bowl, whisk the oil, lime juice, salt, and pepper. Pour over vegetables and toss to coat. Cover and refrigerate for at least two hours before serving.

Let me know what you think!

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