Meal Plan for this week

Wednesday, September 4

Sausage Smothered White Beans

1/2 lb. dry white beans, soaked overnight

1 T. oil

1 lb. smoked sausage, quartered and sliced

1 large yellow onion, diced

1/3 c. green pepper, diced

3 cloves garlic, minced

1 T. cumin

1 t. black pepper

1/4 t. cayenne pepper

1/4 c. green onion, sliced - haven't found yet!

1 1/2 t. salt

 

Heat oil in a large pot. Add sausage and cook 3 - 4 minutes. Add onion,

green pepper and garlic. Cook 5 more minutes.

Stir in beans, cumin, and peppers. Add water just to cover. Bring to a boil,

reduce heat to medium low, cover and simmer for at least 2 to 3 hours, until

beans are tender and creamy.

Just before serving, stir in green onions and salt.

NOTE - If you want to make this a vegetarian meal, omit the sausage and

serve the beans over brown rice.

 

Thursday, September 5

Beef & Tomato Bake, Side: carrots & peas

1-lb. ground beef(or 1lb. cooked lentils)

1 lb. rotini

1 15 oz. can of diced tomatoes, undrained

2 tsp. Italian seasonings

½ c. each Mozzarella and cheddar cheese for topping

¼ c. each Bread crumbs and grated Parmesan for topping

Brown ground beef with 2 tsp. Italian seasoning. Drain. Add can of diced

tomatoes, undrained, and 2 tsp. basil. Let simmer uncovered for about 20

minutes until liquid is evaporated.

Meanwhile cook pasta, drain, and set aside.

Mix together meat and pasta and spread in 9×13 baking dish. Top with

mozzarella and cheddar cheese, bread crumbs, and Parmesan cheese.

Ground beef can be substituted with lentils.

Friday, September 6

Grilled Pork Chops, sides: mashed potatoes, roasted veggies

4 – 6 Pork chops

Salt and pepper, to taste

2 c. honey

½ c. soy sauce

Sprinkle salt and pepper on pork chops. Place in a glass dish. In a small

bowl, combine honey and soy sauce. Pour over pork chops and marinate at

least one hour. Grill about 5 minutes per side, or until done. Or bake at 350

degrees for 30-35 minutes.

For the barbecue sauce:

1 1/2 c. ketchup

2 T. Worcestershire sauce

1/4 c. brown sugar

1/2 t. each – allspice, crushed red pepper flakes, pepper, cumin, chili powder, garlic powder

Add everything to a small bowl and stir until combined. Refrigerate at least 30 minutes

before using to allow the flavors to blend.

Saturday, September 7

BBQ Biscuit Cups, side: green beans

Yields: 1 dozen

1 ½ c. flour

2 t. salt

1 T. baking powder

¼ c. butter or margarine, cut into small pieces

¼ - ½ c. milk

1 lb. Ground beef, fully cooked and drained or 2 c. fully cooked kidney beans

or lentils

1 c. barbecue sauce

1 c. shredded cheddar cheese

In a bowl, combine flour, salt and baking powder. Cut in butter or margarine

until crumbly. Slowly add milk, starting with just ¼ cup and adding more as

needed, to form a smooth but not sticky dough. Roll out dough and cut into

12 circles. Press into muffin tins.

Combine cooked ground beef with barbecue sauce. Scoop into biscuit lined

muffin tins. Bake at 400 degrees for 15-20 minutes. Remove from oven,

cover each cup with some shredded cheese and return to oven until cheese

melts, about 3-5 minutes.

 

For the barbecue sauce:

1 1/2 c. ketchup

2 T. Worcestershire sauce

1/4 c. brown sugar

1/2 t. each – allspice, crushed red pepper flakes, pepper, cumin, chili powder, garlic powder

Add everything to a small bowl and stir until combined. Refrigerate at least 30 minutes

before using to allow the flavors to blend.

 

KITCHEN TIP – These freeze really well. You can freeze any leftover or make

a double batch. Freeze in plastic freezer bags. To reheat, bake from frozen

at 350 degrees for about 10 minutes, until heated through.