Meal Plan – Week of August 16

No new recipes this week. I’m sticking to some tried and true meals that are quick, easy, and yummy!

BREAKFASTS

LUNCHES

  • Egg-in-a-hole Sandwiches, Fruit

You can find the inspiration for these sandwiches here.

  • Avocado Toast, Fruit

I’m going to use the egg-in-a-hole sandwich inspiration and make avocado toast with some tomatoes from my little garden.

DINNERS

  • Juicy Italian Meatballs, Zoodles, Salad

I made these last week and they were so good that I’m making them again this week and I’m perfecting my version of the original recipe (which you can fine here).

  • Tacos

Nothing fancy – just ordinary tacos with taco seasoning, hard taco shells, and ALL the toppings!

  • Pistachio Crusted Tilapia, Salad

I’m working on an air-fryer version of this recipe. You can find the original here.

  • Air Fried Pork Chops, Roasted Veggies

This is a tried and true meal that’s ready in about 30 minutes! You can find the recipe for the pork chops here and the base recipe that I used for the veggies here.

**TW: The names of some of these recipe websites are not aligned with Intuitive Eating or HAES principles.


Meal Plan: Week 11

I’ve decided to give myself a little cooking challenge/goal/inspiration. I’m going to cook my way through The Unofficial Disney Parks Cookbook. This little challenge/goal/inspiration makes my heart so happy! You see, I love Disney and had to cancel a Disney trip this past summer and I need some Disney in my life so I’m going to make it my house. Each week, I’ll cook at least one recipe from the cookbook and sometimes, like with this week, they’ll be part of my meal plan for the week.

BREAKFASTS

  • Smoothies.
  • Waffle with Peanut Butter and Banana.

LUNCHES

DINNERS

  • Corn Dog Nuggets (from the Disney cookbook). Salad.
  • Chicken Tawook Quinoa Bowls.
  • Pork Belly Skewers (from the Disney cookbook). Grilled Veggies.
  • BLT. Fruit.

SNACKS

  • Fig Bars.
  • Veggies & Dip.

I’m also planning to make The Grey Stuff and Dole Whips from the Disney cookbook. I’ll be sharing my adventures over on instagram and may even blog about them.


Quick & Easy Chicken Marsala

Chicken marsala might be one of my favorite meal to cook at home. It’s quick and easy to make while tasting delicious and comforting. You can serve it over pasta, with a side of mashed potatoes, or with roasted veggies. Here’s my version of chicken marsala that’s been adapted from a few different recipe sources over time.

Chicken Marsala (serves 4)

Ingredients

  • 1 cup all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon paprika
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1.5 pounds chicken tenderloins
  • 8 ounces sliced baby bella mushrooms
  • 1 teaspoon minced garlic
  • 3/4 cup marsala cooking wine
  • 3/4 cup chicken broth
  • 1/4 cup heavy cream

To Make It

  • In a small bowl, combine flour, salt, and paprika. Set aside.
  • Heat the olive oil over medium-high heat in a large skillet.
  • Dredge the chicken in the flour mixture, thoroughly coating all sides of chicken with flour.
  • Place chicken in skillet and cook until golden-brown, about 3-4 minutes per side. Transfer chicken to a plate.
  • Add butter to skillet. Once butter is melted, add mushrooms and cook until the mushrooms start to release their juices, about 3 minutes. Add the garlic and cook for 1 minute.
  • Add the marsala wine to the skillet. Using a spatula or wooden spoon scrape the bottom of the skillet to remove any browned pieces. Add the chicken broth. Reduce heat to low and simmer until mixture reduces by half, about 15 minutes.
  • Add cream to skillet. Stir.
  • Return chicken to skillet and cook until chicken is cooked through and sauce has thickened, about 5-10 minutes.
  • Serve warm and enjoy!

Air-Fried Chicken Schnitzel

My current obsession is turning recipes that requiring frying into an air-fryer recipe. This is one recipe that worked perfectly for the air-fryer. It’s become a weeknight night go-to dinner in my house because of how quick it is to throw together, the fact that I usually have all of the ingredients to make, that it’s essentially chicken nuggets for adults, and it’s quite tasty!

Air-Fried Chicken Schnitzel (makes 3-4 servings)

Ingredients

  • 1 pound chicken breast tenders
  • 1/2 cup whole wheat flour
  • 1 tablespoon paprika, divided
  • 1 tablespoon garlic salt
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • 2 large eggs
  • 2 cups bread crumbs (preferably panko but any bread crumb will work)
  • olive oil cooking spray

To Make It

  • You’re going to prepare 3 bowls.
  • In one bowl, combine the flour, 1/2 tablespoon of paprika, the garlic salt, the kosher salt, and the black pepper.
  • In the second bowl, whisk the eggs with 2 tablespoons of water.
  • In the third bowl, combing the bread crumbs with the remaining 1/2 tablespoon of paprika.
  • Dredge the chicken in the flour mixture. Shake off any excess. Then dunk the chicken in the egg mixture. Let any excess egg mixture drain off. Next coat the chicken in the bread crumb mixture. Finally, spray each side of the chicken generously with the cooking spray.
  • Place the chicken in the air-fryer basket and cook at 400F for 14 minutes or until chicken is cooked through, flipping the chicken at the half-way mark.

Note: You can also use chicken breasts; however, you will want to place them in a plastic bag and pound them until they are 1/2-inch thick.

Recipe adapted from – What’s Gaby Cooking: Eat What You Want


Tandoori Chicken & Roasted Vegetables

This dinner was delicous, easy to make, and didn’t take a ton of time. So, it’s great for a weeknight meal. You do have to do some planning ahead so that the chicken marinates overnight but that’s it!

Tandoori Chicken & Roasted Vegetables (makes 4 servings)

Ingredients

  • For the chicken
    • 1/4 cup plain yogurt
    • 2 tablespoons lemon juice
    • 1 teaspoon onion powder
    • 3 garlic cloves, minced
    • 1 teaspoon ground ginger
    • 2 teaspoons garam masala
    • 1/4 teaspoon ground turmeric
    • 1/4 teaspoon cayenne pepper
    • 1/4 teaspoon paprika
    • 8 boneless, skinless chicken thighs
  • For the vegetables
    • 16 ounces baby carrots (get rainbow baby carrots if you can)
    • 1 head cauliflower, cut into florets and bite sized stem pieces
    • 1 tablespoon olive oil
    • 1 teaspoon garam masala
  • For the yogurt sauce
    • 1/4 cup plain yogurt
    • 1 teaspoon lemon juice
    • 1 tablespoon cilantro

To Make It

  • The night before
    • Combine the yogurt, lemon juice, onion powder, minced garlic, ground ginger, garam masala, turmeric, cayenne pepper, and paprika.
    • Place the chicken in a container with a lid. Add the marinade. Toss to fully coat chicken. Refrigerate overnight.
  • When ready to cook
    • Preheat oven to 425 degrees farenehit.
    • Prepare a large baking sheet by covering with foil or spraying with nonstick cooking spray.
    • Toss the vegetables with olive oil and garam masala.
    • Spread vegetables evenly on the pan leaving space in the middle for the chicken.
    • Remove the chicken from the marinade and nestle in the middle of the vegetables.
    • Roast for about 30 minutes or until the chicken is cooked through.
    • While the chicken is cooking, prepare the yogurt sauce by combining all ingredients in a small bowl.
    • Divide chicken and vegetables between 4 plates and serve with yogurt sauce. Enjoy!

***Recipe adapted from Skinnytaste: One & Done.