Dinner? Done! 20 ingredients for a weekly plan
How many times do you hear “What’s for dinner?” about an hour or so before dinnertime? This question can echo in the car, your home or your head multiple times in a day. If you are not prepared, it can start to stress you out.
Why not take the stress out of weekday meals with a carefully thought-out schedule?
Planning ahead can reduce the hangry in your household and keep your shopping list focused by efficiently using all the ingredients you buy in the meals you make. With only 20 ingredients, some you likely already have in your pantry of refrigerator, it may help make menu planning a breeze. You can use them to make 15 individual meals — or 5 complete days of meals — breakfast, lunch and dinner included.
Here are a few tips on how to bring meals to the table, provide higher quality nutrition by cooking at home to control portions and ingredients for better health benefits, and increase lively conversation around the dinner table.
Top Ingredients to Solve Your Weekly Meal Prep
Salmon Fillets: The American Heart Association recommends aiming for at least 2 servings of seafood per week to reduce your risk for heart attacks and strokes and to keep your brain, heart and skin healthy. Salmon is used in a variety of recipes in this weekly menu plan including: Honey Garlic Salmon with Roasted Cherry Tomatoes and Zucchini, and Salmon Lettuce Wraps with Mango Salsa.
Avocados: Avocados contain monounsaturated fat, a fat that helps promote heart and brain health. Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including folate, vitamin K, riboflavin, potassium, niacin, vitamin B6, manganese and iron, to name just a few. Avocados are used in a variety of recipes for this weekly meal plan including: Avocado-Egg Toast, and Salmon Lettuce Wraps with Mango Salsa.
Fresh Herbs: Fresh herbs allow you to season a dish without using additional salt. The average American is consuming more than the recommended daily amount of sodium, so each and every step you take to reduce intake is beneficial when it comes to your heart health. Basil and parsley are incorporated into recipes for this weekly menu plan including: Seared Balsamic Steak Salad, Chicken Milanese with Herbed Rice and Mixed Greens, Roasted Balsamic Chicken with Panzanella Salad, and more.
The other 17 ingredients
Butterhead lettuce, cherry tomatoes, chicken breasts, New York strip steaks, frozen white bread dough, unsweetened tropical fruit blend, fruit and nut granola, plain Greek yogurt, Thai peanut sauce, bone-in chicken thighs, Italian parsley, jalapeno pepper, lemons, mixed salad greens, red onions, mozzarella cheese, zucchini.
Find recipes for your next weekly menu plan at https://www.hy-vee.com/recipes-ideas/advice-how-tos/food-love/meal-prep-20-ingredients
Zucchini and Onion Frittata
Serves 4 (2 slices each)
All you need:
- 10 large eggs
- ½ tsp salt
- 1/8 tsp ground black pepper
- 1 tbsp vegetable oil
- 1 small red onion, thinly sliced
- 2 medium zucchini, thinly sliced, divided
- 1 tbsp fresh lemon zest
- ¼ tsp crushed red pepper, plus additional for serving
- 1 dash dried thyme leaves
- 1 cup shredded Soiree fresh mozzarella cheese
- Fresh thyme, for garnish
All you do:
- Preheat oven to 375 degrees. Whisk together eggs, salt and pepper in a medium bowl; set aside.
- Heat vegetable oil in a 12-inch cast-iron skillet over medium heat. Add red onion and 1 thinly sliced zucchini. Cook 8 to 10 minutes or until onions begin to caramelize. Stir in lemon zest, ¼ tsp crushed red pepper, and dried thyme.
- Carefully pour egg mixture in the skillet. Reduce heat to medium-low. Arrange additional sliced zucchini in a circular fashion on top; sprinkle with shredded fresh mozzarella. Cook, uncovered, 4 to 6 minutes or until bottom and edge of egg mixture begin to set.
- Transfer skillet to oven; bake 15 – 18 minutes or until center is set and edge is golden. Let stand for 5 minutes. Garnish with fresh thyme leaves and additional crushed red pepper, if desired. Cut into 8 wedges to serve.
Nutrition facts (per serving): 300 calories, 21g total fat, 8g saturated fat, 0g trans fat, 560mg sodium, 7g carbohydrates, 1g dietary fiber, 3g sugar, 0g added sugar, 22g protein.
Recipe Source: https://www.hy-vee.com/recipes-ideas/recipes/zucchini-and-onion-frittata
Dietitian Tip: Frittatas are the perfect way to use up leftover vegetables before they go to waste! Serve as your end-of-the-week Sunday brunch dish to help clear out the fridge and reduce food waste all while sneaking in a healthful dose of protein and vegetables to your family meal.
Have a question for your Hy-Vee Dietitian? Contact Anne at [email protected] or call her at 515.695.3794. Your question will be answered and may be featured with your permission.
