Week One Menu

Here is your first menu. Later on I will be adding additional salads and sandwiches that I make for our lunches. If you are nervous about starting, don't be. Just take a few recipes and get your feet wet. You will soon be comfortable with planning and executing a full week's menu.

I plan on roasting the chicken on either Saturday or Sunday for dinner. I will be making 2 chickens, ½ to serve at dinner, the other will be used for the salads and the quiche. Make sure you either serve the fish within 2 days of purchasing or freeze it.
The leftover asparagus will also go in the quiche. Any leftover potatoes and onions can be used in the morning for breakfast.

Slow cooker white chili
Slow cooker beefchick stew
Roast chicken/with roasted onions, potatoes
Roasted asparagus
Crunchy Chinese Chicken Salad
New Orleans Style Salad
Greek Salad
BBQ Grilled fish w/peppers
Chicken quiche w/asparagus
Tomato & Onion Salad

YFC Chicken Chili aka white chili

This will serve 4 with leftovers.

Slow Cooker main dish: Cook on low 8 to 10 hours or on high for 4 to 5.

Ingredients

• 1 onion -- chopped
• 2 bell peppers, red, yellow or green – seeded and chopped
• 2 peppers. Jalapeno – seeded and diced
• 2 cloves garlic -- minced
• 2 lbs. meat, chicken breasts boneless, skinless -- chopped
• 10 oz. cheese, monterey jack, shredded
• 2 15 oz. canned, beans, great northern or pinto -- rinsed and drained ( See note)
• 3 1/2 cups soup, chicken stock
• 2 teaspoons spice, ground cumin
• 1/2 teaspoon spice, dried oregano -- crushed
• 1/2 teaspoon spice, salt

PREP AHEAD: Chop and bag, 1 onion, 2 bell peppers.
Dice 2 jalapeno peppers, and mince 2 cloves garlic. Drain and rinse, then bag, 2 cans beans. Chop and bag 2 lbs. Chicken.
Shred and bag 10 oz. Monterey jack cheese. Measure and bag, 2 tsps.
Ground cumin, 1/2 tst dried oregano, crushed, and 1/2 tsp. Salt.

Spray crock pot with PAM. Combine all baggies, except cheese. in crock pot. Add 3 1/2 cups chicken stock. Cook on low for 8 to 10 hours. Serve with shredded Monterey jack cheese

NOTE: If you would prefer to use dry beans, here’s what you do. Soak 2 cups dry beans overnightin enough water to cover beans plus 1 inch. In the morning, drain the beans and add them to the crockpot. Increase the chicken stock (or use water) by 2 cups.

YFC Beefchick stew

This will serve 4 with leftovers.

Slow cooker main dish: Cook on low 7 to 9 hours or on high for 4 to 5 hours

Ingredients

• 1 large onion -- finely chopped
• 6 onion, green -- finely chopped, don't forget the green part
• 1 pepper, red bell -- seeded and diced
• 2 pepper, jalapeno or serrano -- seeded and diced
• 1 lime -- juiced
• 1/2 orange -- juiced, eat the other 1/2
• 3 sprigs cilantro -- chopped
• 3/4 pound meat, chicken breast, boneless, skinless -- cut into 1 inch pieces
• 3/4 pound meat, beef, boneless roast or steak -- cut into 1 inch pieces
• 3/4 cup frozen, corn
• 2 cups soup, beef stock
• 1 8 oz. canned, tomato sauce
• 1/2 teaspoon spice, cumin, ground

PREP AHEAD: Chop and bag separately 3/4 lb boneless chicken breast and beef. Make sure you use separate cutting utensils, clean after use. Dice and bag 1 large onion, 1 red bell pepper, and 2 jalapenos. Finely chop 6 green onions, include green part, bag. Bag 3/4 cup frozen corn. Juice and jar 1/2 orange and 1 lime.

PRIOR TO SERVING: Spray a slow cooker with non-stick spay. In the slow cooker add the chicken and beef. Chop 3 sprigs of cilantro and add to slow cooker. Add ½ teaspoon ground cumin. Pour citrus juices over all and toss well. Empty the other baggies into slow cooker. Add 8 oz. can tomato sauce and the 2 cups beef broth. Stir well. Add more broth as needed to fill the slow cooker 3/4 full. If you do add more broth, it now becomes soup. Still good though.

Cover and cook on low 7 to 9 hours or on high 4 to 5 hours.

Roast chicken w/lemon

Since you are roasting 2 chickens here, you will have enough leftovers to use in some of the salad dishes.

Poultry Main dish Entrée

Preheat oven to 425 degrees.

Ingredients

• 1 pound onions, boiler -- cut off ends, leave whole
• 2 lemons -- quartered
• 6 cloves garlic -- cut in 1/2 lengthwise
• 2 pounds potatoes, small red
• 2 4 to 5 pound meat, roasting chicken -- remove giblets
• 6 slices meat, bacon -- halved
• oil, extra virgin olive
• spice, salt to taste
• spice, black pepper to taste

PREP AHEAD: Cut off ends and peel 1 pound boiler onions. Bag.

PRIOR TO SERVING: Preheat oven to 425. Spray large roasting pan and rack with cooking spray.

Remove giblets from inside chickens and discard giblets. Rinse cavity with water. Place chickens in roasting pan,on a rack, breast side up.

Quarter 2 lemons, slice 6 cloves garlic in half lengthwise. Divide these between chicken cavities. Surround chicken with 2 pounds potatoes and 1 pound boiler onions. Sprinkle everything with olive oil. Salt and pepper all to taste. Cut bacon in half, layer over chickens. Roast for 1 1/2 to 2 hours, or until temperature hits 180 in the breast and thigh. Remove bacon after 1 hour. Reserve for other use. Let chicken sit for 15 minutes before cutting.

YFC Roasted Asparagus

After you remove the chicken from the oven, you add the asparagus which roasts while the chicken in resting.

Preheat oven to 425 degrees Servings 4

Ingredients

• 1 1/2 pounds asparagus -- snap/cut off ends
• oil, olive
• spice, salt to taste
• spice, black pepper to taste

PREP AHEAD: Keep asparagus rubber banded. Snap off end of one piece. Cut off the ends of the rest of the asparagus using the shorter one as a guide. Place upright in a container. Add about 1 inch of water. Refrigerate until ready to use.

Preheat oven to 425 degrees. Line a baking sheet with aluminum foil. Spray with cooking spray.

Place asparagus on sheet. Sprinkle with olive oil, salt and pepper. Toss.

Roast for 15 to 20 minutes. Stir after 10 minutes.

YFC Comfort Crunchy Chinese Chicken Salad

Comfort food at its best, this will serve 4

Ingredients

• 1 head cabbage, napa -- thinly sliced
• 8 onions, green -- thinly sliced
• 2 meat, boneless, skinless chicken breasts -- roasted and diced
• 1 pkg soup, oriental or chicken ramen noodles -- crush noodles, save flavor pkt.
• 3 tablespoons nuts, almonds, sliced or slivered -- toasted
• 2 tablespoons sesame seeds -- toasted
• 1/2 cup oil, sesame oil
• 6 tablespoons vinegar, rice
• 2 tablespoons xylitol or sugar
• 1/2 teaspoon spice, black pepper
• 1/2 teaspoon spice, ground ginger

PREP AHEAD: Roast 2 chicken breast halves in a 450 degree oven for 30 minutes. Cool and bag. Thinly slice 1 head napa cabbage, bag. Thinly slice 8 green onions, bag. Crush ramen noodles in the package. Place in a dry skillet add 3 tbls. almonds and 2 tbls sesame seeds. Toast till light brown. CAREFUL, these burn easily. Cool and bag. In a jar mix flavor packet from ramen noodles, 1/2 cup sesame oil, 6 tbls. rice vinegar, 2 tbls xylitol, 1/2 tsp. each black pepper and ground ginger.

PRIOR TO SERVING: About 4 hours before serving empty cabbage, onions, and almond mixture into a large bowl. Add chicken. Mix well. Pour dressing over all. Stir. Refrigerate until ready to serve. Try to stir every once in awhile.

YFC New Orlean Style Salad

This is really good. It reminds me of a muffuletta sandwich without the bread. And, it's good for you. Serves 4 generously.

Ingredients

• 6 ribs Celery -- chopped
• 1 bell pepper, green -- chopped
• 1/2 onion, red -- chopped
• 1/4 cup tomatoes, sun-dried - not in oil -- chopped
• 1/2 pound meat, ham, thick cut -- chopped
• 1/2 pound deli, salami, stick -- chopped
• 1/2 pound cheese, provolone -- chopped
• 1 cup olives, mixed good quality -- coarsely chopped
• 2 cups jarred, giardiniera salad - in aisle with pickles -- drained, chopped
• 6 tablespoon vinegar, red wine
• 1/2 cup oil, extra virgin
• 1/4 tsp salt
• 1/4 tsp pepper

PREP AHEAD: Chop and bag, 6 ribs celery, 1 green pepper, 1/2 red onion, 1/4 cup sun

dried tomatoes, 1/2 lb. Ham, salami, and provolone cheese.

Drain, roughly chop, and bag, 1 cup mixed olives, 2 cups giardiniera salad.

Make dressing - combine in a jar 6 tablespoons red wine vinegar, 1/2 cup

extra virgin olive oil, 1/4 teaspoon each salt and pepper.

Label and bag a gallon size baggie, add small baggies and jar.

PRIOR TO SERVING: Combine all baggies in a large bowl. Shake dressing, pour over all. Let stand a few minutes before serving. You could also prepare it in the morning and serve at lunch

YFC Greek style chopped salad

Serving Size : 4

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• 1 9 oz. bag spinach, baby
• 1/2 head lettuce, romaine -- torn
• 1 large bell pepper, red -- chopped
• 1 large bell pepper, yellow -- chopped
• 1 pound tomatoes, cherry or grape
• 1 large cucumber -- peeled, seeded and chopped
• 1 pound meat, chicken breast, boneless, skinless
• 1/2 15 oz. canned beans, chickpeas -- drained
• 4 ounces cheese, feta, crumbled
• 1/2 cup pickles, dill -- diced
• 6 tablespoons oil, extra virgin olive
• 3 tablespoons vinegar, sherry -- sub balsamic if needed
• 1 1/2 teaspoons mustard, dijon
• salt and pepper -- to taste

PREP AHEAD: Preheat oven to 350 and roast 1 pound chicken breasts for 35 minutes. Cool, chop and bag. Chop and bag 1 red and 1 yellow bell pepper. Peel, seed, chop and bag 1 cucumber. Tear 1/2 head romaine lettuce, bag. Drain and bag 1/2 can chickpeas, freeze other 1/2 of can. If using 1/2 cup dill pickles, drain and dice, bag. Measure and bag 4 ounces crumbled feta. Blend in a jar, 6 tbls olive oil, 3 tbls sherry vinegar, 1 1/2 tsp dijon mustard, salt and pepper to taste. Shake well. Reserve 1 pound cherry/grape tomatoes.

PRIOR TO SERVING. Open a gallon baggie, place in a coffee can. Shake and pour salad dressing into bag. Add 1 pound grape/cherry tomatoes, and all other ingredients except the lettuce and spinach. Shake bag and refrigerate until ready to serve. To serve combine bag o spinach and romaine. Divide among plates, top with salad mixture.

YFC Red Peppered Fish with peppers

grilled, and you need to Marinate fish 15 minutes prior to grilling.

Preheat grill to medium high heat

Ingredients

• 2 pepper, red bell -- seeded and cut into 4 pieces
• 2 pepper, green bell -- seeded and cut into 4 pieces
• 2 medium onion -- quartered
• 1 sprig cilantro -- finely chopped
• 1 pound fish, grouper or other firm white fish, four 4 oz. fillets
• 2 tablespoon cheese, parmesan, grated
• 1 cup salad dressing, Italian -- without high fructose corn syrup
• 1 teaspoon spice, crushed red pepper -- or to taste

PREP AHEAD: Quarter and bag (in a quart size bag) 2 medium onions. When slicing the root end of the onion off, leave very slight amount to hold onion together Seed and cut into 4 pieces each 2 red and 2 green

peppers add to onions. Pour 1/2 cup Italian salad dressing and 1/2 tsp crushed red pepper over all. Seal and shake.

PRIOR TO SERVING: Preheat grill to medium high heat. Using a gallon size bag pour 1/2 cup Italian dressing and 1/2 tsp. crushed red pepper. Shake to stir, add 4 (1 pound) fish fillets, refrigerate. Finely chop 1 sprig cilantro, set aside.

Remove fish from marinade, discard marinade. Remove peppers and onions from marinade, reserve marinade.

Place pepper and onions on grill. Top the peppers with the fish. Cover grill. Grill 4 min. Turn the fish over and brush with reserved marinade. Grill, covered an additional 2 minutes, or until fish flakes. Place the fish and veggies on serving plate, let stand 4 minutes. Sprinkle with 2 tbls. grated parmesan cheese and reserved cilantro.

YFC Chick/asparagus/onion quiche

Serve this warm for breakfast, cold for lunch or dinner. Add sliced tomatoes to round out the meal. And there is no misprint. You don't need a crust. Serves 8.

Preheat oven to 375 degrees

Grease a 9 inch pie plate

Ingredients

• 1/2 pound asparagus -- cut on diagonal into 1" pieces
• 1 large onion, Spanish -- thinly sliced
• 1 1/2 cups pre-cooked meat, chicken -- thinly sliced or diced
• 5 large eggs -- beaten
• 1/4 cup milk
• 1/2 cup cheese, parmesan cheese -- grated
• 1 Cup cheese, sharp cheddar -- shredded
• 1/4 cup soup, chicken stock
• 4 tablespoon oil, olive oil
• 1 teaspoon spice, kosher salt
• 1/2 teaspoon spice, black pepper

PREP AHEAD: Using a mandolin, thinly slice 1 large Spanish onion. Snap/cut ends off 1/2 pound asparagus. Diagonally slice into 1 inch pieces. Thinly slice or dice 1 1/2 cups chicken, set aside. Heat 2 tbls. olive oil in a large skillet over med/high heat until hot. Add the onion and cook, stirring until it wilts and becomes translucent. Reduce heat to med/low and continue to cook until the onion softens and turns a light caramel color, stirring occasionally, about 20 minutes more. Make a well in the center of the pan. Add 2 tbls. olive oil and the asparagus. Cook about 3 minutes. Add the sliced or diced 1 1/2 cups chicken and the 1/4 cup chicken stock. Partially cover pan, and cook, stirring occasionally another 2 minutes. Remove from heat, cool and bag. Shred and bag 1 cup sharp cheddar. Grate and bag 1/2 cup parmesan.

PRIOR TO SERVING: In a large bowl, whisk together 5 eggs and the 1/4 cup milk. In the bottom of the 9 in. pie pan place the chicken mixture. Sprinkle with 1 cup shredded cheddar and 1/2 cup parmesan. Sprinkle with 1/2 tsp kosher salt and black pepper. Pour egg mixture over all and stir gently to combine.

Bake at 375 for 45 minutes, or until the eggs are just set. Let stand 10 minutes before serving.

YFC Tomato and Onion Salad

Can be assembled ahead for up to 2 hours, and is best prepared at least 30 minutes prior to serving. Servings 4

Ingredients

• 2 large tomatoes -- seeded and chopped
• 1 small onion -- thinly sliced
• 2 sprigs parsley -- snipped
• 1/2 lemon -- juiced
• 2 tablespoon oil, extra virgin olive
• 1/4 teaspoon spice, salt
• 1/8 teaspoon spice, pepper

PREP AHEAD: Thinly slice and bag 1 small onion. In a small jar measure 2 teaspoons lemon juice (1/2 lemon) 2 teaspoons olive oil, 1/4 tsp salt, and 1/8 tsp. Pepper. Refrigerate for up to 2 hours.

PRIOR TO SERVING: In a serving bowl, combine 2 large tomatoes that you have seeded and chopped. Add 2 sprigs snipped parsley and the contents of the onion bag. Shake the jar of olive oil/lemon juice and pour over the tomato mixture. Toss to coat. Serve immediately or refrigerate covered for up to 2 hours. Let mixture come to room temperature 30 minutes before serving.