Spring Meal Planning

Meal One: Download PDF Mustard Crusted Pork Tenderloin, brown rice with mango salsa, and steamed broccoli Plan Ahead Tip: Make extra pork and rice for Meal 2 Put ingredients for sauce in a small bowl for Meal 2. Meal Two: Download PDF Chinese Pork and Rice with veggies Plan Ahead Tips: Put ingredients for crab cakes in a bowl the night before and peel the potatoes and leave covered in water for the next day. Meal Three: Download PDF Crab Cakes with roasted potatoes and carrots Meal Four: Download PDF Baked Chicken with Black Bean Salad on a bed of Spinach Plan Ahead Tip: Make extra chicken for the next day. Meal Five: Download PDF Spinach Pesto Soup SHOPPING LIST – Shopping List PDF Produce: Mango Red Onion Cilantro Broccoli 2 potatoes 2 Onions 1 large Carrot 1 small Carrot 2 Red Peppers Kale Spinach Asparagus Lime Juice Meat Canned crab Chicken Pork Tenderloin Other Pesto Pantry Dijon mustard Mayo Mrs. Dash Brown Rice Soy Sauce, low sodium Brown Sugar Rice Vinegar Red Wine Vinegar Red Pepper Flakes Ground Ginger Bread Crumbs Old Bay Seasoning Black Beans Olive Oil Vinegar Canned Tomatoes Low Sodium Broth Sesame Oil     dietitian in...
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Chicken Pesto Soup

2 boxes chicken broth (or stock), low sodium 1 large carrot, diced 2 stalks celery, diced 1 small onion, diced 1 cup chicken, cooked and diced 1 can cannellini beans, low sodium, rinsed and drained 1 bag spinach 1 can diced tomatoes, low sodium 2 tablespoons pesto Directions: Place broth, carrot, celery, and onion in a Dutch oven (or large soup pot). Cook on medium heat until vegetables are tender. Add remaining ingredients and heat until warmed and spinach is...
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Black Bean Salad

1 red pepper, diced 1 green pepper, diced 1 yellow pepper, diced ½ cup red onion, diced 1 teaspoon cilantro 1 clove garlic, minced ¼ cup olive oil 4 Tb. red wine vinegar 1 t lime juice 1 (15 ounce) can low sodium black beans, rinsed and drained Black pepper to taste Directions: In a small bowl, combine pepper, onion, garlic and cilantro. Add olive oil, vinegar, lime juice and pepper to taste. Add black beans and toss well. Serve on a bed of...
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Crab Cakes

¼ cup red pepper, chopped ¼ yellow onion, chopped 3 tablespoons may, low-fat ½ cup panko breadcrumbs Directions: heat olive oil in a skillet to medium heat. Combine the remaining ingredients. Place a spoonful of mixture into skillet and form patty with spoon. Cook until brown on both sides. Repeat with remaining mixture. Roasted Potatoes 2 potatoes, cut into 1” cubes Mrs. Dash (to taste) ¼ yellow onion, diced Olive Oil 1 small carrot, diced Combine potatoes, onions, and carrots with Mrs. Dash and olive oil in roasting pan. Roast in 375º oven for 25 minutes until veggies are...
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Chinese Pork w/Rice and Veggies

Cooked pork tenderloin, diced Cooked brown rice Bundle of asparagus, cut in bite size pieces ½ red pepper, diced ½ sweet onion, diced Sauce 2 Tablespoon sesame oil 2 Tablespoon low sodium soy sauce 1 Tablespoon rice vinegar 1 Tablespoon brown sugar 1/8 teaspoon ginger 1/8 teaspoon red pepper flakes Directions: Heat a small amount of sesame oil in a wok or skillet. Add red pepper and onions. Cook until tender. Add asparagus. Cook for 1 minute. Add pork and rice. Cook until warmed through. Add sauce and...
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