Instructions: DIET November 2011 Menu
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These are the step-by-step instructions you will need to quickly and efficiently approach your once a month (OAMC) BIG DAY by yourself! The ingredient quantities needed to chop are those for a one person menu. If you would like to make more or less of a particular recipe, or will be cooking with more than one person, adjustments can be made on your own.
Google Document of Instructions – DIET November 2011 OAMM Menu
Instructions
Meat used/Thaw in refrigerator:
- Pre-cooked turkey breakfast sausage – it can be frozen beforehand if handled properly(Sausage Pear Breakfast Sandwich)
- Lean (93%) ground turkey – it can be frozen beforehand if handled properly(Teriyaki Turkey Burritos, Turkey Black Bean Burgers)
- Extra-lean (99%) ground turkey – it can be frozen beforehand if handled properly(Baked Ziti with Meat Sauce)
- Boneless, skinless chicken breasts – it can be frozen beforehand if handled properly(Buffalo Chicken Sweet Potato Skins, Crockpot Chicken Ropa Vieja)
- Boneless pork chops – it can be frozen beforehand if handled properly(Skinny Creamed Spinach-Stuffed Pork Chops)
- Lean flank steak - it can be frozen beforehand if handled properly(Sweet n Spicy Beef and Noodles)
- Shrimp – it can be frozen beforehand if handled properly(Fiery Sauteed Shrimp)
- Turkey tenderloin – it can be frozen beforehand if handled properly(Cranberry-Balsamic Turkey Tenderloin)
Day of:
| Step |
What to Do |
| 1 | Ingredients that need CHOPPED (**indicates usually okay for food processor)
|
| 2 | Place ingredients for Buffalo Chicken Sweet Potato Skins (chicken, yellow onion, garlic, red bell pepper, buffalo wing sauce, and Worcestershire) in a slow cooker. Cook on low for 6 hours. |
| 3 | Preheat oven to 375°F. Steam squash and prepare Butternut Squash Pizzas for baking. Bake for 12-15 minutes. Set aside to cool. |
| 4 | While Butternut Squash Pizzas are baking, prepare Lemon Berry Muffins for baking. Bake at 400°F for 15-20 minutes. Set aside to cool. |
| 5 | While Lemon Berry Muffins are baking, prepare sweet potatoes for Buffalo Chicken Sweet Potato Skins. Bake at 425°F for 25-30 minutes. Set aside to cool. |
| 6 | Blend Pumpkin Pie Smoothies in blender, then package and freeze. |
| 7 | Boil water for pasta for Sweet-n-Spicy Beef with Noodles. When pasta is cooked, drain and set aside to cool. Start new boiling water for pasta for Baked Ziti with Meat Sauce. When pasta is cooked, drain and set aside to cool. |
| 8 | Brown ground turkey in skillet for Teriyaki Turkey Burritos. When turkey is cooked, warm tortillas in microwave, then assemble burritos. Set aside to cool. |
| 9 | Brown ground turkey in skillet for Baked Ziti with Meat Sauce. When turkey is cooked, finish preparing Baked Ziti with Meat Sauce and pour into foil pans. Set aside to cool. |
| 10 | Saute filling for Skinny Creamed Spinach-Stuffed Pork Chops. Assemble pork chops and set aside to cool. Mix together broth ingredients for Skinny Creamed Spinach-Stuffed Pork Chops. Pour into quart-size bags, then set aside for now. |
| 11 | Saute vegetables on stovetop for Spicy Broccoli Cheddar Soup. While cooking, steam broccoli and potatoes for Spicy Broccoli Cheddar Soup in microwave. Finish preparing soup, then set aside to cool. |
| 12 | In a food processor, puree beans and tomatoes for Black Bean Soup with Pumpkin, Lime, and Chipotles. Set aside, then saute vegetables for Black Bean Soup with Pumpkin, Lime, and Chipotles on stovetop. Finish preparing soup, then set aside to cool. |
| 13 | Mash beans, then mix and form Turkey Black Bean Burgers into patties. Package and freeze. |
| 14 | Toast English muffins for Sausage-Pear Breakfast Sandwiches, then assemble and freeze. |
| 15 | Mix & Freeze:
|
| 16 | Package & Freeze:
|
| 17 | When done cooking, turn off slow cooker for Buffalo Chicken Sweet Potato Skins. Allow to cool, then assemble and flash freeze for 2 hours. After flash-freezing, re-package for long-term freezing and place Buffalo Chicken Sweet Potato Skins in freezer. |
| 18 | Kitchen Cleanup! |
| 19 | Congratulations you are DONE!!!!! |
I don’t know about the conversion. How much would I use if I am going to double the conversion from 1 to 2. Turk black bean burger. I want to make 2. How much lean ground turkey would I use? One is .375. How much would I use for 2 black bean burgers
Thanks
Pam simply enter in 2 in the yellow box on the recipe card and it will change the amounts for you.