Meal Plan Makeover

If you’re like most individuals you hate the dreaded question of “What’s for dinner?” Even worse is making a meal plan! Eating healthy making better choices starts with a plan, however it can be time consuming. That’s why this one slow cooker recipe is so amazing! You can batch cook these 4 simple ingredients and have food for the entire week. Check out this simple step by step guide too feeding your family for less than $100 for the entire week.

Here’s the plan:

Monday: Tacos

Tuesday: Nachos

Wednesday: Southwest Salad

Thursday: Chicken and Quinoa Bowl

Friday: Taco Soup

Prepare 4 Ingredient Salsa ChickenSalsa Chicken

Prep time: 10 mins

Cook time: 6 hours

Total time: 6 hours 10 mins

  • Serves: 10

Ingredients

  • 6-7 boneless, skinless chicken breasts
  • 1 packet taco seasoning
  • 1 jar of salsa
  • 2 cups low sodium chicken broth
  • Place chicken in the slow cooker and sprinkle with taco seasoning. Pour the salsa and broth on the top. Cook on low for 6-8 hours or on high for 3-4 hours. Remove chicken from the slow cooker and shred with two forks, then return to the slow cooker

Monday: Tacos

Ingredients

1 cup Shredded Taco Chicken

Taco shells, hard or soft, or flour burrito tortillas

Favorite toppings – lettuce, tomato, cheddar cheese, olives, sour cream, guacamole, fresh lime, cilantro, hot sauce

Tuesday: NachosNachos

Ingredients

  • 1 cup salsa chicken
  • 8 oz shredded Cheddar Cheese
  • 1 Bag  Tortilla Chips
  • 2 sliced thin on a bias Scallions
  • Handful minced Cilantro
  • 1 Cup Sour Cream

Directions

  • Preheat your oven to 375 degrees. Line a baking sheet with nachos. Top with half your cheese, then top with the shredded chicken. Add the rest of your cheese on top. Cook in the oven for about 10 minutes. Remove from oven, top with scallions, tomato and cilantro. Serve with Sour Cream.

Wednesday: Southwest SaladSW Salad

Ingredients

  • 1 cup Salsa Chicken
  • 2 cups shredded lettuce
  • ½ cup chopped tomatoes
  • ¼ cup red pepper
  • 1 bunch of green onions
  • 1 – 15 ounce can of corn
  • 1 – 15 ounce can of black beans, drained and rinsed
  • Salt and pepper to taste

Instructions

  • Combine chicken, black beans, corn, and fresh vegetables.
  • Add salt and pepper according to taste.
  • Place on top of shredded lettuce
  • Garnish with avocados, cilantro, or cheese

Thursday: Chicken and Quinoa Bowl

Ingredients

  • 2 cups chopped lettuce
  • 1 cup shredded taco chicken
  • 2 cups cooked quinoa
  • 1 package of taco bowls

Assemble

Line bowls with equal amounts of lettuce and quinoa. Spoon chicken over each. Finally, top with favorite toppings like cilantro, tomatoes, and cheese!

Friday: Taco Souptaco soup

Ingredients

  • 1 white onion, chopped finely
  • 1 (16 oz.) can chili beans
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (15 oz.) can whole kernel corn, drained
  • 1 (8 oz.) can tomato sauce
  • 2 (14.5 oz.) cans diced tomatoes with green chilies, undrained
  • 2 cups shredded Taco chicken

Instructions

Combine all ingredients in a slow cooker and set on low for 3-4 hours.

What’s in a Grain?

September is National Whole Grain Month! I’m sure you’ve heard the term “Whole Grains” tossed around these past few years, and may have thought to yourself “what exactly is a whole grain?”

A grain, in its whole form, has three parts to it. It contains:

  1. Bran
  2. Endosperm
  3. Germ

Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and minerals. Diet containing proper amounts of whole grains has been shown to reduce the risk of type two diabetes, heart disease, and even some forms of cancer!

When a grain is processed (such as white flours) it loses almost all of their fiber, along with many healthy proteins, vitamins and minerals.

whole grain

*TIP*- Although the front of a package may advertise Whole Grains in their product, it is important to flip the package over and read the ingredients list to ensure that whole grain is listed as the FIRST ingredient before any other type of flour. This will ensure that the product is indeed a whole grain product.

Here’s a healthy and delicious way to incorporate your daily whole grains. This is recipe for a whole grain bulgur salad has a Middle Eastern flare with the incorporation of dates and cumin, while adding hints of orange and almond. Give it a try this week!

Date and Almond Bulgur Salad with Sofrita

Ingredients

  • 1 cup bulgur (cracked wheat)
  • 1 teaspoon grated orange peel
  • 1/2 cup orange juice
  • 1/2 teaspoonMcCormick® Cumin, Ground
  • 1/2 teaspoon McCormick® Gourmet Collection Sicilian Sea Salt
  • 2 tablespoons olive oil
  • 1/2 cup chopped plum tomatoes
  • 1/3 cup chopped green bell pepper
  • 1/3 cup chopped red bell pepper
  • 1/3 cup chopped onion
  • 2 teaspoons minced garlic
  • 1/3 cup pitted dates, quartered, divided
  • 1/4 cup sliced almonds, toasted, divided
  • 2 tablespoons chopped fresh cilantro, divided
Directions
  • Bring 6 cups water to boil in medium saucepan. Meanwhile, heat large skillet on medium heat. Add dry bulgur; cook and stir 2 to 3 minutes or until fragrant. Add toasted bulgur to boiling water. Cook on medium heat 10 to 12 minutes or until tender. Drain and rinse under cold water. Place bulgur in large bowl. Mix orange peel, juice, cumin and sea salt in small bowl. Pour over bulgur; toss to coat well. Set aside.
  • Heat oil in large skillet on medium-high heat. Add tomatoes, bell peppers, onion and garlic; cook and stir 2 to 3 minutes or until tender-crisp. Add vegetables, and 1/2 each of the dates, almonds and cilantro to the bulgur; toss to coat well.
  • Serve warm or refrigerate until ready to serve. Garnish with remaining dates, almonds and cilantro.

Click here to watch as Alyson Approved showcases this yummy recipe on Fox 25!