User:Michael/Meal Plans/Simple Week
From McGough's Recipes
< User:Michael | Meal Plans
Meal 1
Spicy Thai Noodles
Prep Time | Cook Time | Total Time | Servings |
---|---|---|---|
5 Mins | 15 Mins | 20 Mins | 6 |
INGREDIENTS
- 1 lb linguine pasta (or fettuccine spaghetti, etc)
- 1/2 - 1 1/2 Tbsp red pepper flakes (amount depends on how spicy you want it)
- 2 Tbsp vegetable oil
- 1/3 - 1/2 cup toasted sesame oil
- 1 1/2 tsp chili paste
- 6 Tbsp soy sauce
- 6 Tbsp honey
- Scallions carrots, peanuts, cilantro, Sriracha, and sesame seeds to garnish
INSTRUCTIONS
- Chop garnishes and set aside.
- Boil pasta, drain.
- While pasta is boiling, heat oils in a large skillet with red pepper flakes.
- Once oil is hot, strain pepper flakes (optional), reserving the oil in a bowl. Add reserved oil back into the skillet and add the chili paste. Whisk in soy sauce and honey.
- Toss pasta in the skillet with the sauce.
- Can be served hot, room temperature or cold. Top with garnishes and enjoy!
Notes
- Can leave the red pepper flakes in if you want.
- Can use any long pasta spaghetti, fettuccine, angel hair, linguine.
Protein Options
- Chicken – sliced into strips
- Pork – sliced into strips
- Shrimp
- Tofu
Meal 2
Smoked Sausage Cajun Alfredo
Prep | Cook | Total |
---|---|---|
5 Min | 20 Min | 25 Min |
Ingredients:
- 1 (14-oz) package turkey smoked sausage, cut into 1/4-inch slices
- 8- ounces pasta
- 2 cups heavy cream
- 1 Tbsp Cajun seasoning
- ½ cup grated Parmesan cheese
Instructions:
- Prepare pasta according to package directions; drain and set aside.
- Saute sausage in a large skillet over medium-high heat for 5 minutes, turning occasionally.
- Add cream and Cajun seasoning; bring to a boil. Reduce heat; simmer gently for 3-4 minutes or until mixture begins to thicken.
- Remove from heat, stir in Parmesan cheese. Add pasta to sauce and toss.
Notes:
- To cut down on the calories, I used turkey smoked sausage. It tasted great and we couldn’t tell any difference from the regular smoked sausage.
- If you are worried about this being spicy, you can certainly reduce the amount of cajun seasoning.
- You can use any shape of pasta that you prefer.
Meal 3
Chicken Cutlet
Prep | Cook | Total |
---|---|---|
5 Min | 20 Min | 25 Min |
Ingredients
- 2 chicken breasts pounded thin, or 4 pre-sliced chicken cutlets
- 1 Tbsp plain breadcrumbs
- 1 cup all-purpose flour
- 2 eggs
- Salt and Pepper to taste
- canola oil, or enough to fill the pan ¼-inch deep
Directions
- Flatten to an even ¼-inch thickness using a meat mallet.
- Setup 3 breading stations, in 3 medium bowls or plates add flour, whisked eggs, breadcrumbs.
- Heat the oil in a cast-iron skillet until 350 F.
- Bread each chicken breast one piece at a time. Flour → Egg Wash → Breadcrumbs.
- Add the cutlets to the skillet in batches. Cook until golden brown about 4± minuets per side.
- Serve.
Meal 4
Sausage Bread
Prep | Cook | Total | Servings |
---|---|---|---|
10 Min | 35 Min | 45 Min | 8 |
INGREDIENTS
- 1 lb. ground sausage
- 1 tube (13.8 oz.) refrigerated pizza dough
- 2 cups (16 oz.) Mozzarella cheese, shredded
- 1 large egg, beaten, for brushing on top of loaf
INSTRUCTIONS
- Preheat oven to 350°F. Spray a baking sheet with cooking spray and set aside.
- Crumble and brown the sausage in a skillet over medium heat, until no longer pink. Drain, if desired.
- Open the tube of pizza dough onto the prepared baking sheet and straighten edges into a rectangle. Sprinkle cooked sausage and Mozzarella cheese over the dough, leaving about 1-inch open along the edges. Roll up the dough jelly-roll or cinnamon-roll style, crimping the seam closed and sealing and tucking the ends under. Make sure the bread is seam-side down on the baking sheet. Brush the loaf with beaten egg.
- Bake in preheated oven for 25-30 minutes, or until the crust is golden and the bread is cooked through. Allow loaf to rest 10 minutes before slicing.