baked spaghetti and meatballs -...

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1 Kid-Friendly

Baked Spaghetti andMeatballs

Steamed Green Beans andBasil French Bread

Prep Cook Total15m 1h 1h 15m

1½ lb ground beef¾ cup Italian breadcrumbs1 large egg¼ tsp garlic powder1 Tbsp plus 1 tsp Italian seasoning, divided2 (24-oz) jars marinara sauce12 oz spaghetti, broken in half1 (8-oz) ball fresh mozzarella cheese, thinlysliced½ cup fresh basil leaves---------------------------------------------------------------------------------1 (16-oz) pkg frozen green beans2 cloves garlic, halved½ loaf whole wheat French bread, sliced2 Tbsp olive oil2 Tbsp chopped fresh basil

Preheat oven to 400°F. Mix together beef,breadcrumbs, egg, garlic powder, 1 Tbsp Italianseasoning, and ½ cup water in a bowl usingyour hands; shape into 1-inch balls. Cookmeatballs, in batches, in a large nonstick skilletover medium-high heat 5 minutes or just untilbrowned. Lightly grease a 13- x 9-inch bakingdish. Whisk together marinara, 1 cup water, and1 tsp Italian seasoning in dish. Add uncookedspaghetti, stirring to coat. Top with meatballs,and cover. Bake 50 to 60 minutes or until pastais done. Uncover and top with cheese. Bake 4to 5 minutes or until cheese is melted andbeginning to brown. Top with basil.--------------------------------------------------------------------------------- Steam beans according to packagedirections; season with salt and pepper to taste.Preheat oven to 400°F. Rub cut sides of garlicover bread; brush with oil, and sprinkle withbasil and desired amount of kosher salt andpepper. Bake 5 minutes or until toasted.

Meal 2 Super Fast

Flounder "Scallopine"

Garlicky Swiss Chard andAngel Hair Pasta with Basil

Prep Cook Total15m 15m 30m

½ cup whole wheat panko breadcrumbs1 Tbsp Italian seasoning1½ lb flounder fillets (or other flaky, white fish)2 Tbsp lemon juice3 Tbsp olive oil1 cup low-sodium chicken broth½ cup dry white wine (or use broth)2 Tbsp drained capers3 Tbsp butter---------------------------------------------------------------------------------12 oz whole wheat angel hair pasta3 Tbsp chopped fresh basil3 Tbsp olive oil2 cloves garlic, minced2 lb Swiss chard, trimmed and coarselychopped½ cup low-sodium chicken broth1 Tbsp lemon juice

Combine panko and Italian seasoning; brushfish with lemon juice, and sprinkle lightly withsalt and pepper. Dredge fish in panko mixture.Heat oil in a greased large nonstick skillet overmedium-high heat. Cook fish, in batches, 2 to 3minutes per side or until done. Remove fromskillet, and keep warm. Add broth, wine, capersand butter to skillet. Cook just until butter melts.Spoon sauce over fish.--------------------------------------------------------------------------------- Cook pasta according to package directions;drain and stir in basil. Season to taste.Meanwhile, heat oil in a large Dutch oven overmedium heat; add garlic and Swiss chard. Cook3 minutes or until wilted; add broth and salt andpepper to taste. Cook 5 minutes longer or untilchard is tender. Stir in lemon juice beforeserving.

Meal 3 Slow Cooker

Chicken Cacciatore

Steamed Garlic Cauliflower

Prep Cook Total15m 8h 8h 15m

1½ lb boneless, skinless chicken thighs1 red onion, chopped2 red or green bell peppers, thinly sliced1 (14.5-oz) can fire-roasted diced tomatoes3 cloves garlic, minced1¼ tsp crushed red pepper1 cup low-sodium chicken broth---------------------------------------------------------------------------------2 (12-oz) pkg cauliflower florets2 Tbsp extra virgin olive oil1 tsp garlic powder½ tsp onion powder

Sprinkle chicken lightly with salt andpepper. Place in a 5- or 6-quart slow cookercoated with cooking spray. Top with onion, bellpeppers, tomatoes, garlic, red pepper andbroth. Cover and cook on LOW 8 hours.--------------------------------------------------------------------------------- Steam cauliflower according to packagedirections. Transfer to a large bowl. Add oil,garlic powder, onion powder, and salt andpepper to taste; toss until blended.

Mediterranean Family PlanSample Plan

Copyright © 2016, eMeals, Inc.


Meal 4 Meatless Meal

Tuscan White Bean Soup

Cantaloupe and MixedGreens Salad


2 Tbsp olive oil1 onion, chopped3 carrots, chopped1 tsp fresh or dried rosemary3 (15.5-oz) cans cannellini beans, drained andrinsed1 (16-oz) pkg chopped kale or collard greens1 (48-oz) carton vegetable broth1 Tbsp fresh lemon juice½ cup freshly grated Parmesan cheese---------------------------------------------------------------------------------1 (10-oz) pkg mixed baby greens3 cups cubed cantaloupe1 small red onion, sliced1 (3-oz) log goat cheese, crumbled1 Tbsp white wine vinegar2 tsp honey2 tsp Dijon mustard½ tsp salt½ tsp pepper3 Tbsp olive oil

Heat oil in a Dutch oven over medium heat;add onion, carrots and rosemary. Sauté 8minutes or until tender. Stir in beans, kale,broth, lemon juice, and salt and pepper to taste.Bring to a boil; reduce heat, and simmer 10minutes or until kale is tender. Sprinkle eachserving with cheese.--------------------------------------------------------------------------------- Combine greens, cantaloupe, onion and goatcheese in a serving bowl. Whisk togetherremaining ingredients; drizzle dressing oversalad, and toss to coat.

Meal 5 Meatless Meal

Orzo and GrilledVegetables with

Parmesan

Avocado Halves with LimeJuice


12 oz whole wheat orzo½ cup olive oil3 Tbsp balsamic vinegar2 large zucchini, halved lengthwise2 red bell peppers, quartered1 small eggplant, cut lengthwise into 4 pieces1 onion, cut into ½-inch-thick slices3 portobello mushroom caps¾ cup freshly grated Parmesan cheese---------------------------------------------------------------------------------3 avocados, halved, pitted and peeled½ tsp salt1 Tbsp lime juice

Cook orzo according to package directions.Preheat grill to medium-high heat. Whisktogether oil, vinegar, and ½ tsp each salt andpepper. Combine half of vinaigrette, zucchiniand bell peppers in a large bowl; toss well.Brush eggplant, onion, and mushrooms withremaining vinaigrette. Place vegetables on agreased grill rack. Grill 3 minutes per side oruntil tender and browned; coarsely chopvegetables. Combine vegetables and orzo in alarge serving bowl; sprinkle with cheese.--------------------------------------------------------------------------------- Arrange avocado halves, cut sides up, on aplatter. Sprinkle with salt; drizzle with lime juice.

Meal 6 Kid-Friendly

Stovetop Turkey Lasagna

Lemon-Garlic Broccoli Rabe


2 Tbsp olive oil3 cloves garlic, minced1½ lb ground turkey1 (12-oz) pkg whole-grain lasagna noodles,broken into pieces1 (28-oz) can whole tomatoes, undrained andchopped1 (15-oz) can tomato sauce1 Tbsp dried basil1 (15-oz) carton part-skim ricotta cheese1 (8-oz) block part-skim mozzarella cheese,shredded---------------------------------------------------------------------------------1½ lb broccoli rabe, trimmed1 Tbsp olive oil2 cloves garlic, minced¼ tsp crushed red pepper1 Tbsp lemon juice¼ tsp salt

Heat oil in a large Dutch oven over medium-high heat; add garlic, turkey, and ¾ tsp eachsalt and pepper. Cook, stirring occasionally, 8to 10 minutes or until turkey is no longer pink.Place lasagna noodles over meat mixture; topwith tomatoes, tomato sauce, basil, and ½ cupwater. Bring to a boil; cover, reduce heat, andsimmer, stirring occasionally, 20 minutes oruntil noodles are tender. Dollop ricotta cheeseover mixture, and stir slightly; top withmozzarella cheese. Cover and let stand 2minutes or until cheese is melted.--------------------------------------------------------------------------------- Bring a pot of water to a boil; add broccolirabe. Cook 2 minutes; drain and plunge into anice-water bath. Drain; dry on paper towels. Heatoil in a large nonstick skillet over medium-highheat; add garlic and red pepper. Sauté 1minute; add broccoli rabe. Cook 3 to 4 minutesor until tender. Stir in lemon juice and salt.




Meal 7 Easy forEntertaining

Sautéed Cod withRoasted Red Pepper

Sauce

Basil Bulgur and SteamedBroccoli


6 (4-oz) cod fillets (or use any lean white fish)¾ tsp chili powder2 (15-oz) cans navy beans, drained and rinsed1 cup chopped roasted red bell peppers3 Tbsp capers, drained3 cloves garlic, minced1 cup coarsely chopped baby arugula3 Tbsp extra virgin olive oil---------------------------------------------------------------------------------1½ cups bulgur wheat¼ cup finely chopped fresh basil¾ tsp salt3 (12-oz) pkg broccoli florets2 Tbsp extra virgin olive oil

Rinse fish; pat dry. Coat both sides of fishwith cooking spray, and sprinkle with chilipowder and ½ tsp salt. Cook fish, in batches ifnecessary, in a large nonstick skillet overmedium heat 3 minutes per side or until fishflakes with a fork. Meanwhile, bring beans,peppers, ½ cup water, capers and garlic to aboil in a medium saucepan over medium-highheat. Boil 1 minute or until thoroughlyheated. Remove from heat, and stir in arugula.Spoon bean mixture into 6 shallow bowls; topeach serving with 1 fish fillet and ½ Tbsp oil. Note: The fish is served on top of the sauce fora pretty presentation. A light drizzle of olive oiladds the finishing touch.--------------------------------------------------------------------------------- Cook bulgur according to package directions;toss with basil and ½ tsp salt. Steam broccoliaccording to package directions. Drizzle withoil, and sprinkle with remaining ¼ tsp salt.



Necessary StaplesMeal 1

1½ Tbsp Italian seasoning¼ tsp garlic powder1 large egg2 Tbsp olive oil2 cloves garlic¾ cup Italian breadcrumbsMeal 2

3 Tbsp butter½ cup dry white wine (or usebroth)1 Tbsp Italian seasoning6 Tbsp olive oil2 cloves garlic2 Tbsp drained capers½ cup whole wheat pankobreadcrumbsMeal 3

½ tsp onion powder1 tsp garlic powder1¼ tsp crushed red pepper2 Tbsp extra virgin olive oil3 cloves garlicMeal 4

5 Tbsp olive oil1 Tbsp white wine vinegar2 tsp Dijon mustard1 tsp fresh or dried rosemary2 tsp honeyMeal 5

3 Tbsp balsamic vinegar½ cup olive oilMeal 6

3 Tbsp olive oil¼ tsp crushed red pepper1 Tbsp dried basil5 cloves garlicMeal 7

5 Tbsp extra virgin olive oil¾ tsp chili powder3 cloves garlic3 Tbsp capers

Meal ✓ Grocery Items to PurchaseProduce

1,2,7 1 (1-oz) pkg fresh basil2 2 lb Swiss chard2,4,6 4 lemons3 2 (12-oz) pkg cauliflower florets3,4 2 red onion3,5 4 red bell peppers4 1 (10-oz) pkg mixed baby greens4 1 (16-oz) pkg chopped kale or collard greens4 1 cantaloupe4 3 carrots4,5 2 onions5 1 lime5 3 avocados5 3 portobello mushroom caps5 1 small eggplant5 2 large zucchini6 1½ lb broccoli rabe7 1 (5-oz) pkg baby arugula7 3 (12-oz) pkg broccoli florets

Meat & Seafood1 1½ lb ground beef2 1½ lb flounder fillets3 1½ lb boneless, skinless chicken thighs6 1½ lb ground turkey7 6 (4-oz) cod fillets

Refrigerated1 1 (8-oz) ball fresh mozzarella cheese4 1 (3-oz) log goat cheese4,5 1 (5-oz) wedge Parmesan cheese6 1 (15-oz) carton part-skim ricotta cheese6 1 (8-oz) block part-skim mozzarella cheese

Frozen1 1 (16-oz) pkg frozen green beans

Canned & Packaged1 1 (16-oz) pkg spaghetti1 2 (24-oz) jars marinara sauce1 1 loaf whole wheat French bread2 1 (13.25-oz) pkg whole wheat angel hair pasta2,3 1 (32-oz) carton low-sodium chicken broth3 1 (14.5-oz) can fire-roasted diced tomatoes4 3 (15.5-oz) cans cannellini beans4 1 (48-oz) carton vegetable broth5 1 (16-oz) pkg whole wheat orzo6 1 (15-oz) can tomato sauce6 1 (12-oz) pkg whole-grain lasagna noodles6 1 (28-oz) can whole tomatoes7 2 (15-oz) cans navy beans7 1 (16-oz) pkg bulgur wheat7 1 (10-oz) jar roasted red bell peppers



baked spaghetti and meatballs -...

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