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Title:Week 4- Meal Plan and Prep (4 new meals)
Duration:07:49
Viewed:1,981
Published:27-11-2022
Source:Youtube

A busy week here prepping and hosting a birthday and Thanksgiving, but I did make 4 other meals. I hope these are helpful for your meal planning and prep! Sweet and Sour Meatballs (Family Recipe) For the meatballs: 1 lb ground beef 1 lb breakfast sausage 1 Tbsp Kinder salt, pepper and garlic mix (or similar) ½ c. finely chopped onions 1 Lg egg 1 tsp soy sauce Mix together ingredients and shape into 1 inch balls. Place on a non-stick or greased baking sheet. Bake at 400 F for 18 minutes (internal temp should reach 165 F). For the sauce: 1 small can of pineapple tidbits 2 Tbsp. Ketchup ½ c plus 2 tbsp. Brown sugar 2 Tbsp. soy sauce 1 tsp salt ½ c. rice vinegar 2 Tbsp cornstarch 1 red bell pepper, chopped (optional) Drain pineapple, reserve juice and set aside. Add enough water to the juice to make 1 ½ c. liquid. Combine all other ingredients into liquid and stir until mixed. In a saucepan, bring to a boil and add the red pepper and pineapple, reduce heat, add meatballs. Simmer for 2-3 minutes. Serve over rice. Chicken Broccoli Casserole (Family Recipe) 2 lg boneless, skinless chicken breasts cut into chunks 2 c. fresh or frozen broccoli Place the chicken and broccoli in a baking dish, coat with 1 tbsp of oil and salt and pepper. Bake covered for 30 minutes at 400 F, stirring half way through cooking. If you are short on time you can use precooked or canned chicken. You can also steam the broccoli in the microwave. Boil one small package of egg noodles according to the package directions. For the sauce: 2-10.5 oz cans of cream of chicken soup (I prefer Pacific Foods organic if you can find it) 1 c. mayonnaise ½-1 c. milk (start with ½ c. and add more if the sauce seems too thick) 1 tsp mild curry powder Salt and pepper Mix all of the ingredients together. Add sauce to the cooked chicken, broccoli and noodles. Place in a baking dish. Top with ½ c. shredded parmesan cheese and ½ c. bread crumbs. Bake at 400 F for 30 minutes. Copycat “Yum” Bowls (Inspired by the restaurant Cafe Yum) For the sauce: ½ c. oil ½ c. sliced almonds ⅓ c. nutritional yeast flakes 1 c. canned garbanzo beans ½ c. water ½ c. lemon juice 2 cloves garlic ½ tsp salt 1 tsp mild curry powder Combine all ingredients in a blender and blend on high until the sauce is smooth. Transfer to a jar and refrigerate until needed. For the bowls: 1 c. cooked rice ½ c. canned black beans Top with your choice of the following- Shredded cheese Sliced olives Chopped tomatoes Slice avocado Sour cream Salsa (see recipe for homemade version) Green onions Cilantro Place rice and beans in a bowl and top with desired toppings. Finish with 2-3 Tbsp of “Yum” sauce. Homemade “Restaurant Style” Salsa 1 c. diced stewed tomatoes (canned) 1 medium onion 1-2 Jalapenos (depending how hot you like it) ¼ c. cilantro leaves ¼ c. lime juice 1 lg garlic clove ¼ tsp cumin (optional) Salt to taste Using a chopper, blend all ingredients together and add your lime and seasoning. Leftover Turkey Casserole 2-3 c. prepared mashed potatoes 2 c. diced turkey, cooked 1-2 c. leftover stuffing or green bean casserole 1 c. turkey or brown gravy ½ c. bread crumbs Layer ingredients in an 8x8 or 9x9 baking dish. Cover and bake at 375 F for 30 minutes, uncovering the last 10 minutes of baking.



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