Breakfast – Eggs & WEEKLY MENU 3 · Preparation 1. Bake or pan fry sausage until internal temp of...
Transcript of Breakfast – Eggs & WEEKLY MENU 3 · Preparation 1. Bake or pan fry sausage until internal temp of...
MONDAY
TUESDAY WEDNESDAY
THURSDAY
FRIDAY
Breakfast - Omelets
Lunch - Chili
Dinner – Prawn Fried Rice
Breakfast – Eggs &
Sausage
Lunch – Somen
Dinner – Kahlua Pork
Breakfast - Pancakes
Lunch – Egg Flower Soup
Dinner – Garlic Shrimp
Breakfast - Oatmeal
Lunch – Kahlua Pork
Dinner - Leftovers
Breakfast – Corned Beef
Lunch - Yakisoba
Dinner – Chicken Adobo
WEEKLYMENU 3
PROTEINS• Eggs• Breakfast meats• Cheddar cheese• Prawns • Portuguese sausage• Milk• Ham or bbq pork• Butter• Beef flank or hanger• Chicken thighs• Pork shoulder or butt• Imitation crab
PANTRYPRODUCE• Broccoli, asparagus, or
peppers• Garlic• Shiitake mushrooms• Sweet onions• Cucumbers• Cabbage• Frozen berries
SPICES & SAUCES
GROCERY LIST
• Chicken base• Can Chili – homemade
recipe in batch recipes • Rice• Chicken base• Corn starch• Water chestnuts• Flour• Canned corned beef• Soba noodles• Somen noodles• Somen sauce• Oatmeal• Raisins or nuts• Hawaiian sweet rolls• Pancake mix
• Sour cream or guacamole
• Soy sauce• Oyster sauce• Paprika• Black pepper• Bay leaves• Rice vinegar• Chicken base• Liquid smoke • Hawaiian pink
salt/alae’a• BBQ Sauce• Brown sugar
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Omelet, Chili and Prawn Fried Rice
Monday Week 3
IngredientsOmelet
• 2 Eggs scrambled
• Cooked bacon or sausage
• Assorted veggies-broccoli, asparagus, peppers,
onion, etc
• Cheese-american, cheddar, harvarti, swiss, etc
• Toppings-sour cream, guacamole, salsa, gravy,
etc
Chili
• Frozen or canned chili
• Rice
Prawn Fried Rice
• Prawn
• Onion
• Portuguese sausage
• Garlic
• Rice
• Egg scrambled
• Soy sauce
• Oyster sauce
Preparation
1. In small pan heat butter on medium
2. Add veggies and fry until soft
3. Reduce heat to low and add eggs
4. Gently lift eggs to allow runny egg to go under
5. Gently jiggle pan to ensure omelet is not stuck to pan
6. Flip omelet and add cheese
7. Pour half of omelet onto plate and flip the second half over the first half
8. Top omelet and serve!
Preparation
1. Heat up chili
2. Portioned rice in container and put in fridge to cool
3. Portion chili into thermos
4. Packed thermos and rice for lunch!
Instructions - Morning Prep
Nothing to prep here
Instructions - Evening Prep
1. Heat stir fry pan with oil
2. Add onion and prawns
3. Add sausage and garlic
4. Once all cooked, add rice
5. Fry until rice is dried, push veggies toward edge of pan
6. Add egg to center and scramble
7. Once cooked, mix with rice
8. Add sauces to taste and fry until dried
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Pancakes, Egg Flower Soup, Garlic Shrimp
Tuesday Week 3
IngredientsPancakes
• Just add water pancake mix
• Eggs
• Milk
• Bacon or sausage
Egg Flower Soup
• Chicken base or broth
• Water
• Veggies-peas, corn, tiny carrots, green beans,
celery
• Ham or BBQ pork, diced
• Raw scrambled eggs
• Water chestnuts
• **Shiitake mushrooms,
• Corn starch
Garlic Shrimp
• 2lb Shrimp
• 2c Flour
• 1 tbs Paprika
• .5tbs Kosher salt
• 1tsp Black pepper
• 1 bulb Garlic, chopped
• 4tbs Butter
• Oil
Preparation
1. Bake or pan fry sausage until internal temp of 160°
2. Preheat pancake pan, skillet or griddle
3. Mix 1 egg per 2 cups of mix
4. Add milk to desired consistency
5. Pour mixture onto griddle
6. Flip when sides appear cooked
7. Cook a couple more minutes then serve
Preparation
1. In a pot, add water then boil
2. Add chicken base to taste,
3. Add veggies and mushrooms to soup
4. Add meat to soup
5. Then reduce heat to medium
6. Slowly spin soup into a whirlpool and slowly add small amounts of the scrambled egg.
7. Side bowl, add 3 tbs of corn starch and equal parts water, mix into a slurry
8. Add slurry to soup, tbs at a time to watch soup consistency, a little goes a long way
9. Once slightly thicken and ingredients don't sit on bottom of pot you are ready to eat!
PreparationInstructions-Morning
1. Nothing to prep here
Instructions - Evening
1. Preheat stir fry pan
2. In ziploc bag add flour, paprika, salt, pepper
3. Add shrimp to bag and coat thoroughly
4. In pan, add butter and garlic
5. Fry until garlic is browned, not burned
6. Remove from pan and set aside
7. Add oil to pan and heat
8. Fry shrimp in small batches
9. Add all shrimp back to pan and add garlic butter
10.Toss and serve!
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Corned Beef, Yakisoba, Chicken Adobo
Wednesday Week 3
Ingredients
Corned Beef with Eggs
• Canned corned beef
• Veggies-broccoli, cabbage, mushrooms, onion,
etc
• Starch-potatoes, sweet potatoes, etc
• Eggs, fried
• Salt and Pepper (seasoning salt works well too)
Yakisoba
• Thinly slice protein of choice
• Cut veggies to bite size
• Soy sauce
• Ginger smashed
• Garlic smashed
• Soba noodles
• Oil
Chicken Adobo
• Chicken thighs
• Sweet onions
• .5c Rice vinegar
• .5c Soy sauce
• 1tsp Black peppercorn
• 4 cloves garlic
• 3 bay leaves
Preparation
1. In a pan (cast iron) melt butter and sauté potatoes on medium low, should take 15 minutes, stirring occasionally
2. Increase heat to medium and add onions
3. Once translucent, add corned beef and saute until warm
4. Keep on low on back burner
5. In second pan, melt butter and add egg, cook to desired temperature
Preparation
1. In bowl add soy sauce, ginger and garlic
2. Add meat to bowl and coat evenly
3. Cut all veggies to size allowing meat to quickly marinate
4. Heat pan until hot with tiny amount of oil
5. Cook meat in batches and set aside
6. Add tiny amount of oil
7. Add veggies and cook until slightly soften then add meat
8. Add soba, toss thoroughly, add some soy sauce to bring ingredients together
9. Portion into thermos
PreparationInstructions-Morning Prep
1. Place chicken in slow cooker with skin side up
2. Layer sliced onions on top
3. In a bowl, combine remaining ingredients and pour over chicken
4. Set for 6-8 hours
Instructions - Evening Prep
1. Preheat broiler
2. Place chicken in pan
3. Put chicken under boiler to crisp up skin
4. Top with sauces from slow cooker and serve!
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Eggs and Sausage, Somen and Slow Cooker Kahlua Pork
Thursday Week 3
IngredientsEggs and Sausage
• Breakfast sausage or bratwurst
• Eggs
• Bread or hot dog buns
• Clarified butter
Somen
• Somen noodles
• Leftover chicken adobo
• Choice of protein-Ham, turkey, or roast
beef
• Veggies-cucumber, corn, wilted cabbage
• Soba sauce
• Opt-Imitation crab or komoboko
Slow Cooker Kahlua Pork
• Pork shoulder or butt
• Liquid smoke
• Hawaiian pink salt/alae’a
• Opt bbq sauce
Preparation
1. Preheat cast iron pan on medium low
2. Add sausage and cook until 145°
3. Fry eggs to desired temp, we love over easy
4. Layer on bread and enjoy!
Preparation
1. Boil water to cook somennoodles
2. Once cooked thoroughly, dump hot water and run cold water to cool noodles
3. Layer all ingredients in containers
4. Put sauce in ramekins on the side
Preparation
Instructions-Morning Prep
1. Rub pork with liquid smoke
2. Sprinkle generously with salt
3. Set slow cooker for 10-12 hours
Instructions - Evening prep
1. Remove pork from cooker
2. Gentle pull pork apart into desired pieces
3. Enjoy as is or add bbq sauce
4. Can be served on its own or with rolls
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Oatmeal, Kahlua Pork Sliders and Leftovers
Friday Week 3
Ingredients
Oatmeal
• Steel cut oatmeal
• Salt
• Water
• Brown Sugar
• Milk
• Toppings-raisins, prunes, berries, nuts,
chocolate, flaxseed, etc
Kahlua Pork Sliders
• Yesterday's kahlua pork
• BBQ sauce
• Hawaiian sweet rolls
Leftovers
• Clear out the fridge!
Preparation
1. In a pot, boil water and a pinch of salt
2. Add oatmeal reduce heat to medium
3. Stir occasionally
4. When water is gone, remove from heat add sugar to taste and milk to desired consistency
5. Portion into bowls and top with your favorites
Boil twice as much water as oatmeal. We boil 3 cups of water for 1.5 cups of oatmeal for the three of us.
Preparation
1. Reheat pork in a pan
2. Add pork to preheated thermos
3. Add bbq sauce to ramekin
4. Bag a couple of sweet rolls
5. Once ready for lunch, unpack and build your own slider!
Preparation
1. Whatever is left from the week!