December Week 2
Sunday (MARINADE AND DEFROST CHICKEN!)
Lunch: Chicken thighs and Viet rice rolls
Dinner: https://www.kitchensanctuary.com/swedish-meatballs/
youtube.com/watch?v=qc9cHXwp_Xc&ab_channel=KitchenSanctuary
Meatballs: 500 g (1lb)beef mince - ideally 20% fat 250 g (1/2 lb)pork mince 1 onion - finely chopped 1 clove of garlic - minced 4 tbsp panko breadcrumbs 1 medium egg 5 tbsp (75ml) full-fat milk ½ tsp salt ¼ tsp black pepper ¼ tsp white pepper ¼ tsp allspice (can just use oreg) 2 tbsp vegetable or olive oil Sauce: 3 tbsp unsalted butter 3 tbsp plain - all-purpose flour 180 ml (3/4 cup) beef stock (Ying used dashida) 120 ml (1/2 cup) vegetable stock 120 ml (1/2 cup) double (heavy) cream (milk and flour sub) 2 tsp dark soy sauce 1 tsp Worcestershire sauce (balsamic vin sub) 1 tsp Dijon mustard ¼ tsp salt To Serve: Finely chopped fresh parsley Creamy mashed potato Lingonberry jam - or redcurrant jelly Green veg – such as broccoli or green beans
Monday
Lunch: https://twohealthykitchens.com/easy-chicken-parmesan-wraps/
- 3 cups roughly shredded, cooked boneless, skinless chicken breasts (see note)
- 1 1/2 teaspoons Italian seasoning (make sure yours is a salt-free blend)
- 1/2 teaspoon kosher salt
- 1/8 teaspoon black pepper
- 1 cup your favorite marinara sauce
- 1/4 cup finely chopped fresh basil
- 4 Flatout flatbreads (we used Light Italian Herb)
- 1 cup shredded, reduced-fat Italian cheese blend
- additional marinara sauce, warmed for dipping, if desired
- Place shredded chicken in a medium bowl. Add Italian seasoning, salt, and black pepper, and stir well to combine.
- Add marinara sauce and basil to chicken mixture, and stir to combine again.
- Optional: If you want your filling piping hot, you can microwave the chicken mixture at this point for about 60-90 seconds. (Even if you choose to skip this, your filling should still be pleasantly heated after the wraps are seared in the skillet in step 7. If you are prepping these as make-aheads, skip this optional step.)
- Lay 1 flatbread on work surface, and sprinkle 1/4 cup of cheese down the center, leaving a large border all around the cheese. Spread 1/4 of the chicken mixture (about a heaping 1/2 cup) on top of the cheese.
- Fold short ends of the flatbread inward toward middle, and then fold the long sides of the flatbread inward toward middle, making a closed wrap.
- Repeat with the remaining 3 flatbreads, dividing the remaining cheese and the remaining chicken mixture evenly among them.
- Preheat a dry nonstick skillet over medium heat. Once preheated, add the wraps and cook on the first side until golden brown, about 1 1/2 - 2 minutes. Flip the wraps and cook on the second side until golden, about another 1 1/2 minutes.
- Serve with additional marinara sauce for dipping.
Dinner: https://www.buzzfeed.com/alvinzhou/this-one-pan-teriyaki-salmon-dish-is-what-you-should-have-fo?utm_term=.je1GVJOZ2#.evPm3X6ND
Serves 2.
2 cups broccoli florets
2 cups carrots, sliced
2 tablespoons olive oil
2 teaspoons Kosher salt
2 teaspoons freshly ground black pepper
4 boneless salmon fillets (Aldi)
HALF of 1/4 cup brown sugar
3 tablespoons soy sauce
A good squeeze of honey
2 tablespoons sesame seeds (Taste the mix- not too sweet)
Make sweet potato fries
Preheat oven to 200°C.
On a baking sheet, combine broccoli, carrots, oil, salt, and pepper. Mix thoroughly to make sure all vegetables are coated, and then arrange them in the center of the tray in a flat layer. Lay the salmon fillets in the middle of the vegetables.
Combine brown sugar, soy sauce, honey, and sesame seeds. Mix until there are no lumps. Pour the glaze evenly on top of the salmon fillets.
Bake for 12 minutes.
Take the salmon fillets off the vegetables and set aside. Toss the vegetables in the roasting juices. Glaze the salmon with any remaining juices. Serve!
Tuesday
Lunch: Swedish meatballs
Dinner: https://thisoldgal.com/air-fryer-chick-fil-a-chicken-sandwich/ (MARINADE 1 HR FOR DINNER!!!)
- 2 Chicken Breasts Boneless/Skinless pounded (use 3 thighs)
- 1/2 cup Dill Pickle Juice (or 1/4 cup cider vinegar and sprinkle salt)
- 1 Egg
- 1/4 cup Milk
- 1/2 cup All Purpose Flour
- 1 Tablespoons Potato Starch
- 1 teaspoon Paprika
- 1/2 teaspoon Sea Salt
- 1/2 teaspoon Freshly Ground Black Pepper (optional)
- 1/2 teaspoon Garlic Powder
- 1 Tablespoon Extra Virgin Olive Oil extra virgin
- 3 Hamburger Brioche Buns toasted/buttered
- Sauerkraut/pickles
- Place chicken into a Ziploc Baggie and pound, so that the whole piece is the same thickness, about 1/2 inch thick.
- Cut chicken into two or three pieces (depending on size). Each piece should be a bit bigger than your buns.
- Place pieces of chicken back into Ziploc baggie and pour in pickle juice. Marinate in the refrigerator for at least 30 minutes.
- In a medium bowl, beat egg with the milk. In another bowl, combine flour, starch and all spices.
- Using tongs, coat chicken with egg mixture and then into flour mixture, making sure pieces are completely coated. Shake off excess flour (this is important).
- Spray the basket of your air fryer with Oil and place chicken into air fryer and spray the chicken with oil.
- Cook at 340 degrees for 6 minutes. Using silicone tongs, carefully flip the chicken and spray with oil. Cook for 6 more minutes. (Cook 6 more mins if didn't pound)
- Raise the temperature to 400 degrees and cook for two minutes on each side.
- Serve on buttered and toasted brioche buns, with sauerkraut, salad, and a small dollop of mayonnaise, if desired.
Wednesday
Lunch: C: leftover noodle with salmon D: leftover swedish meatballs
Dinner: Kimchi chiggae (zucchini, eomuk, meat, tofu)
Thursday
Lunch: Iris and the Squirrel
Dinner: Minced pork and tofu + veg pajeons (zucchini, sweet p, carrots, onion)
Pork jeon: 1/2 pck minced pork, garlic 1 tsp, salt, soy sauce, quarter firm tofu block, 1/2 cup K pancake flour, water to bind, minced qtr carrot, minced qtr red onion, palmful minced zucchini
Veg jeon: Qtr Sweet potato, almost half big zucchini, 1/2 cup K pancake flour, 1/2 cup water, 1 heaped tsp garlic
Friday
Lunch: Kimchi chiggae
Dinner: Airfryer chick fila again with potato wedges and salad
Saturday
Lunch: N/A
Dinner: Egg fried rice/noodle with leftovers and chicken
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