Here’s an overview of what this week looks like! I will break down each day below.
Chicken – place 4 large chicken breasts (or more if you family needs more/more can fit) into the crockpot with 1.5 cups of water, salt, and pepper. Cook on low for 4 hours, or until the chicken can easily be pulled apart. To shred the chicken, you can either use the 2-fork method, or grab your hand mixer, put it on the lowest setting, and run it through the crockpot. The chicken will be perfectly shredded in seconds! You will be using this for dinner Monday and Tuesday so put half into a storage container for the next night. Using store bought teriyaki sauce, take the half you are using for dinner tonight and throw it into a pan over medium/low heat. Drizzle the teriyaki sauce over it and mix well until all the chicken is coated.
Rice – cook your favorite rice according to the package instructions. I prefer the boil-in-bag kind because it always comes out perfect and not sticky.
Broccoli – I used fresh broccoli florets for this. You can use frozen and steam them or buy a whole head of broccoli and cut it up. Bring a large pot of salted water to a boil. While waiting for the water to boil, trim off the tough ends of the broccoli. Once the water is boiling, place the broccoli in the pot and bring it back to a boil for 2-3 minutes. Be sure to not overcook. Immediately drain the broccoli and place it in a bowl of ice water to stop the cooking process. The broccoli will stay really green with a little crunch!
Chicken – using the leftover shredded chicken from Monday night, warm it up in a saute pan with your favorite marinara sauce. Check the ingredients of the sauce – avoid the added sugar! (I used some I had left from last week, do the same if you have some on hand). Stir the chicken/sauce mixture until it is mixed well and warmed through.
Wrap – I used a multi-grain Flat Out wrap for this. Pile the chicken/sauce mixture and a sprinkle (or more lol) of mozzarella cheese into the center of the wrap, fold over the ends and wrap it up tightly. Spray a clean saute pan with olive oil cooking spray and put it over medium heat. Once the pan is hot, grill the wrap about 2 minutes per side, until it is brown and crunchy.
Let the grilled wrap cool on a cutting board for a few minutes and then cut in half (easier to eat this way). Serve with extra marinara sauce and a side salad!
No need to break this down step by step. Simply cook bacon, slice tomatoes and avocado, and clean the romaine lettuce. Pile the bacon, tomato, and avocado inside of a large lettuce leaf, sprinkle with salt and pepper, wrap it up and enjoy! We definitely “indulged” in these and ate quite a few – but without any guilt!
Pasta – I used whole grain penne, but you can use whatever you already have on hand or whatever your family prefers. Cook according to instructions.
Margherita sauce – Add about 2 T. of olive oil to a large saute pan and put over medium heat. Dice about 8-9 fresh tomatoes (that you have leftover from last night) and add them to the hot olive oil. Cook the tomatoes until they are soft and start to turn “sauce-like.” Season them with salt, pepper, and garlic powder. Before draining the pasta, add one ladle full of pasta water to the tomatoes, bringing it to a simmer. Turn off the heat, add in a “bunch” of fresh julienned basil and stir well. Add more seasoning if needed.
Once the pasta is drained (do not rinse), add it directly into the sauce and toss until it is mixed well. Top with a little more fresh basil and Parmesan cheese (I took the picture before topping mine, but it was delicious this way).
Crust – The crust is one Flat Out flatbread per person (or two if you’re really hungry). To make the crust crispy, place it on a baking sheet and spray each side with olive oil cooking spray. Precook in a 400 degree oven for about 2-3 minutes each side. Do not take your eyes off of it because it will go from brown to burnt FAST. This method helps keep the crust crispy without overcooking the cheese.
Toppings – layer marinara sauce (I again used the leftovers from what I made last week, but use your favorite), tomato slices (can eliminate, I just had more on hand from the week), fresh julienned basil, and top with mozzarella cheese. I wanted to use fresh mozzarella but forgot to buy it from the store so I used shredded. You can use either one, but fresh would be better!
Place the assembled pizza back into the 400 degree oven and cook about 7-10 minutes, or until the cheese is melted and bubbly.
Fresh broccoli florets
Plum tomatoes (I bought a large bag of about 12 of them)
Whole grain pasta
Flat Out flatbread
Teriyaki sauce (low sodium if available)