Week 4 Meal Plan

Meal 1 Yum Yum Dijon Chicken                                       

2lbs boneless skinless chicken            

½ c Dijon mustard

¼ c 100% pure maple syrup         

1TBS rice wine vinegar

¼ tsp salt      

¼ tsp pepper      

2 tsp rosemary

Oven 450. In a small bowl whisk together Dijon mustard, maple syrup, rice wine vinegar, salt and pepper. Place chicken thighs in foil lined baking dish and pour mixture on top. Turn chicken to coat in sauce. Bake uncovered for 40 minutes. You can reduce the liquid in a saucepan to thicken if desired.

Meal 2 Shrimp and Pineapple Kabobs                                

1lb large shrimp peeled and deveined         

2TBS EVOO 2c cubed pineapple                       

2 cloves garlic pressed

1 tsp chili powder     

½ tsp salt     

½ tsp pepper

Preheat grill to medium high heat. Thread shrimp and pineapple alternately on wooden skewer. In a small bowl, combine oil, garlic, chili powder, salt and pepper. Brush evenly over kabobs. Rill 4 minutes turning once or until shrimp is pink. (Broil instead of grill if desired)   

Meal 3 Maple Balsamic Pork Medallions

2lbs pork tenderloin

¼ c balsamic vinegar

2 TBS 100% pure maple syrup

¾ tsp salt

½ tsp pepper   

1 TBS EVOO

Cut pork into 1 ½ inch medallions. Combine pork, vinegar, syrup, salt and pepper in a zip lock bag. Let stand at room temp 1 hour. Preheat oven to 400. Remove pork from marinade and place on an oil rubbed or sprayed rack on a roasting pan. Bake 10-15 minutes or until done to your liking.

Meal 4 Basil Cashew Chicken Salad

1 rotissere chicken

1/4 cup mayo (homemade or organic is best)

2 TBS white wine vinegar

½ tsp each salt and pepper

½ c thinly sliced basil

½ c chopped cashews (toasted optional)

Remove meat from chicken and discard bones. Chop into bite size pieces. Combine chicken, mayo, vinegar, salt and pepper in a large bowl. Toss well to coat. Stir in basil and cashews. Refrigerate minimum one hour before serving.  (serve over salad or make wraps with lettuce)

Meal 5 Crock Pot Balsamic Roast Beef                          

1TBS EVOO    

3 lb top round roast     

4 tsp minced garlic

1 tsp salt               

½ tsp pepper            

1 can beef broth

1 cup red wine                           

1/3 cup balsamic vinegar

1 chopped onion                                      

Heat EVOO in large skillet over medium high heat. Rub beef with garlic, salt and pepper. Cook beef 2 minutes per side or until browned. Transfer to crock pot stir in broth, wine, vinegar and onion. Cover and cook on low 6-9 hours.

Meal 6 Quinoa “Chili Mac”                                                  

2c cooked quinoa                                  

2lbs ground beef  

½ cup homemade bbq sauce (recipe below)                     

1 chopped onion                              

2 TBS chili powder

Salt, Pepper, Cayenne, Garlic Powder to taste     

 ½ cup parmesan                                        

 ½ block cream cheese

1 cup shredded cheddar

Cook onion in large saucepan over medium high heat. When soft, add beef and season as desired. Once browned add chili powder, cream cheese, parmesan cheese. Stir well and transfer to large baking dish. Add cooked quinoa and mix well. Top with shredded cheddar cheese and bake at 400 for 10-15 minutes or until cheese melted

Meal 7 BBQ Chicken and Sweet Potato Packets                   

2 Boneless skinless breasts cut in half       

4 slices bacon

1 ¼ c homemade BBQ sauce (see below)                          

2 large sweet potato diced                

4 sprigs rosemary

salt and pepper

Preheat grill to medium high heat. Make 4 foil packets (big enough to fit the ingredients and still seal the foil around the food to make a packet. Place sweet potatoes (1/4^th of what you have) in bottom, top with chicken, bacon, bbq sauce, sprig of rosemary and salt and pepper. Repeat with all 4 packets. Close packet and grill for 20-30 minutes or until chicken cooked through.

Honey Barbecue Sauce (I usually make a double batch each time)

2TBS olive oil     

1 onion chopped   

4 cloves garlic pressed  

1 can tomato paste    

1/3 cup honey    

¾ cup cider vinegar    

salt and pepper to taste

Heat 2TBS EVOO in small sauce pan over medium heat. Add onion and garlic and cook until tender. Stir in tomato paste, honey and vinegar. Simmer 8 minutes. Transfer mixture to  blender and puree until smoothe (or leave it chunky like Jack miller’s sauce).