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SHOPPING LIST:
4 boneless, skinless chicken breasts (about 2 pounds)
4 red snapper fillets (about 1 1/2 pounds)
1 pound low-sodium Italian turkey sausage
2 small red onions
4 garlic cloves
1 bunch fresh parsley
1 bunch radishes (about 10 bulbs)
1 1/2 pounds asparagus (about 20 stalks)
1 bunch fresh mint
1 cucumber
12 ounces cherry tomatoes
1 head Bibb lettuce
2 avocados
4 cups baby spinach leaves
2 lemons
1 1/2 cups dry quinoa
2 cans (15 ounces each) low-sodium pinto beans
1 cup dry couscous
8 ounces whole-grain linguine
1 container (6 ounces) plain nonfat Greek yogurt

PANTRY ITEMS:
Olive oil
Balsamic vinegar
Ground cumin
Ground cayenne pepper
Kosher salt
Freshly ground black pepper

MONDAY: Lemon Chicken with Red Beans and Quinoa

Serves: 4
Prep time: 5 minutes
Cook time: 37 minutes

Ingredients:
1 1/2 cups dry quinoa
4 boneless, skinless chicken breasts (about 2 pounds), each sliced horizontally into 2 4-ounce cutlets
Juice of 1 lemon
2 teaspoons kosher salt
2 tablespoons ground cumin
5 tablespoons olive oil
1/2 small red onion, minced
2 cloves garlic, minced
1/4 teaspoon ground cayenne pepper
2 cans (15 ounces each) low-sodium pinto beans, rinsed and drained
1 teaspoon balsamic vinegar
1/2 teaspoon freshly ground black pepper
1/4 cup chopped fresh parsley
4 radishes, sliced

Directions:
1. Combine quinoa with 6 cups water in a large saucepan and bring to a boil over medium heat. Reduce to a simmer; cover and cook for 25 minutes. Remove from heat and set aside for 5 minutes. Fluff with a fork and transfer 2 cups to an airtight container to refrigerate for Thursday’s dinner.
2. Meanwhile, cover chicken with lemon juice and sprinkle with 1 1/2 teaspoons salt. Use your fingers to rub in cumin, making sure to coat all sides.
3. Heat 3 tablespoons olive oil in a large skillet over medium. Add chicken in a single layer and cook for 4 to 5 minutes, or until golden. Turn and cook 4 to 5 minutes more until cooked through. Remove from skillet and set aside to cool. Wrap up half the chicken (4 cutlets) and refrigerate for Thursday’s dinner.
4. In the same skillet over medium-high, add remaining olive oil and red onion. Sauté for 4 minutes. Add garlic and cook for 1 minute more. Season with remaining salt and cayenne pepper. Add pinto beans, vinegar, and pepper; combine and bring to a simmer. Stir in 3 cups prepared quinoa, remove from heat, and mix in parsley. Remove all but 1 1/2 cups of quinoa mixture; let cool, then refrigerate for Wednesday’s dinner.
5. Divide chicken and quinoa mixture evenly among four plates. Garnish with radish slices and serve.

Nutrition score per serving: 302 calories, 10g fat (1g saturated), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

TUESDAY: Red Snapper with Asparagus and Mint Couscous

Serves: 4
Prep time: 5 minutes
Cook time: 12 minutes

Ingredients:
1/4 cup olive oil
1/2 cup chopped fresh parsley
1/2 small red onion, sliced
4 red snapper fillets (about 1 1/2 pounds)
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground cayenne pepper
1 1/2 pounds asparagus (about 20 stalks)
1/4 teaspoon kosher salt
1 cup dry couscous
1 tablespoon chopped fresh mint
Juice of 1/4 lemon

Directions:
1. Heat oil in a large skillet over medium-high heat. Add parsley and onion and cook, stirring often, for about 4 minutes, or until onion is soft.
2. Season snapper on all sides with salt, pepper, and cayenne pepper. Lower heat to medium and place fish in an even layer over onions and parsley. Cover and let steam for 5 minutes, or until cooked through. Transfer to a plate, cover with foil, and set aside.
3. Add asparagus to the same skillet with 2 tablespoons water. Cook, uncovered, for 3 to 5 minutes, until bright green and tender. Remove 6 stalks, set aside to cool, then wrap and refrigerate for Friday’s dinner.
4. Meanwhile, bring 1 1/2 cups water to a boil in a medium pot, then stir in salt and couscous. Cover, remove from heat, and let stand for 5 to 7 minutes until all liquid is absorbed. Fluff with a fork, stir in mint, and season to taste with salt if desired.
5. Divide couscous, snapper, and onion mixture evenly among four plates. Squeeze a bit of lemon over fish and serve with asparagus.

Nutrition score per serving: 494 calories, 18g fat (3g saturated), 40g carbs, 43g protein, 4g fiber, 74mg calcium, 3mg iron, 365mg sodium

WEDNESDAY: Mediterranean Lettuce Cups with Mint Yogurt Dressing

Serves: 4
Prep time: 10 minutes
Cook time: None

Ingredients:
1/2 cup plain nonfat Greek yogurt
Juice of 1/4 lemon
1 teaspoon ground cumin
2 tablespoons chopped fresh mint
1/2 small red onion, finely chopped
1/2 cucumber, peeled and diced into 1/4-inch pieces
6 ounces (about 1 cup) cherry tomatoes, halved
1/8 teaspoon cayenne pepper
1 pinch kosher salt
1 pinch freshly ground black pepper
1 head Bibb lettuce (8 large leaves)
2 cups pinto beans and quinoa (from Monday’s dinner)
1 avocado, pitted and sliced lengthwise into thin strips

Directions:
1. In a small bowl, combine yogurt, lemon juice, cumin, and mint; set aside.
2. In another bowl, combine red onion, cucumber, and tomatoes. Add 2 tablespoons yogurt dressing, cayenne pepper, salt, and pepper and stir to combine; set aside.
3. Put 2 lettuce leaves on each of four plates. Spoon 1/4 cup quinoa mixture into each. Divide cucumber mixture evenly over leaves and top with avocado slices. Serve with extra dressing on the side.

Nutrition score per serving: 272 calories, 10g fat (1g saturated), 37g carbs, 12g protein, 10g fiber, 118mg calcium, 4mg iron, 154mg sodium

THURSDAY: Creamy Spinach Salad with Cumin Chicken and Quinoa

Serves: 4
Prep time: 8 minutes
Cook time: None

Ingredients:
3 tablespoons olive oil
1 tablespoon balsamic vinegar
1 tablespoon plain nonfat Greek yogurt
2 cups prepared quinoa (from Monday’s dinner)
4 cups baby spinach leaves
1/2 small red onion, thinly sliced
4 cooked chicken cutlets (from Monday’s dinner), diced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 avocado, pitted and diced
6 radishes, thinly sliced

Directions:
1. In a small bowl, whisk together oil, vinegar, and yogurt. Set aside.
2. In a medium bowl, combine quinoa, spinach, onion, and chicken. Top with dressing and toss to coat. Season with salt and pepper, then fold in avocado. Taste and add more salt and pepper if desired.
3. Divide salad evenly among four plates and garnish with sliced radishes. Serve immediately.

Nutrition score per serving: 515 calories, 26g fat (4g saturated), 36g carbs, 35g protein, 10g fiber, 100mg calcium, 5mg iron, 569mg sodium

FRIDAY: Lemon-Asparagus Linguine with Italian Turkey Sausage

Serves: 4
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:
8 ounces whole-grain linguine 1 tablespoon olive oil
2 cloves garlic, minced
Juice of 1/2 lemon
1/2 teaspoon kosher salt, plus more to taste
6 stalks cooked asparagus (from Tuesday’s dinner), cut into 1-inch pieces
1 pound low-sodium Italian turkey sausage
6 ounces cherry tomatoes
Freshly ground black pepper

Directions:
1. Bring a large pot of lightly salted water to a boil. Add linguine and cook for 8 to 10 minutes or until al dente. Reserve 1/2 cup pasta water, then drain noodles.
2. Return pasta to pot and toss with olive oil, garlic, lemon juice, 1/2 teaspoon salt, and asparagus; turn off heat.
3. Meanwhile, heat a large skillet over medium-high and brown sausage on all sides. Add reserved pasta water and cook for 5 minutes or until no longer pink. Remove sausage from skillet and slice into 1/2-inch-thick pieces.
4. Transfer pasta to skillet and toss with pan juices. Add sliced sausage back to skillet along with tomatoes. Season to taste with pepper and serve immediately.

Nutrition score per serving: 434 calories, 17g fat (4g saturated), 46g carbs, 27g protein, 7g fiber, 13mg calcium, 4mg iron, 332mg sodium