A 7- DAY MEAL PLAN

Author : chef ssentongo Geoffrey

Blog recipe : A 7-day meal plan.

This week meal plan is a full quick dinners menu, for the start of the week. Dinner is the last thing you need to be worrying about at this time. So enjoy these easy, delicious dinners.

Monday

* meat loaf muffins

Serve these tangy meat loaf muffins for dinner or slice them up for take- along with sandwiches.

Ingredients

* 1 large egg, lightly beaten

* half cup dry bread crumbs

* 1 onion finely chopped

* 1 bell pepper chopped fine

* 1 cup BBQ sauce

* 1.5 kg lean ground beef (90% lean)

* 3 tbsp ketchup

Directions

Preheat oven to 375°.mix the first 5 ingredients. Add beef; mix lightly but thoroughly. Press about 1/3 cupful into each of 12 ungreased muffin cups, bake 15 minutes.

TUESDAY

* quick chicken piccata

Laced with lemon and simmered in white wine, this stove top entree is super easy and elegant.

INGREDIENTS

* 1 cup all-purpose flour

* 1 tsp salt and pepper

* 4 boneless chicken breast halves

* 1 cup butter

* 2 cup white wine

* 1 lemon juice

Minced fresh parsley

~ in a shallow bowl, mix flour, salt and pepper. Pound chicken breast. Dip in flour mixture to coat both sides ; shake off excess.

In a large skillet, heat butter and brown chicken. Add wine ; bring to a boil. Reduce heat ; simmer, uncovered until chicken is done.

WEDNESDAY

* crispy Buffalo chicken wraps or burritos

You are a busy stay-at-home mom, so I wing it at mealtime with my wraps loaded.

My friends teased that I only know five ground beef recipes. I provide them wrong with my inventive.

INGREDIENTS

* 1 kg cooked and shredded chicken

* 1 lettuce shredded

* 1 cup shredded cheddar cheese

* 2 medium tomatoes chopped

* 1 cup Buffalo wing sauce

* 4 flour tortillas or chapati

DIRECTIONS

~ cook chicken, coarsely shared it. In a large bowl, mix chicken, lettuce, tomatoes and cheese. Drizzle with wing sauce; toss to coat.

~ spoon chicken mixture down center of each tortillas. Fold bottom of tortilla over filling; fold both sides to close.

THURSDAY

* chicken and pineapple stir-fry

You love how the snappy veggies and pineapple make this stir-fry taste fresh and bright. Add brown sugar and you get a sweet-and-sour dish that’s packed with flavor.

INGREDIENTS

* 500g pineapple chnks

* 3 tsp cornstarch

* 1 tsp minced ginger and garlic

* 2 tsp brown sugar

* 1 Tbsp soy sauce

* 1 Tbsp molasses

* 4 chicken breast cut into cubes

* oil to fry

* 3 carrots chopped

* 1 onion sliced

* 1 bell pepper chopped

Hot cooked rice

Directions

~ in a large skillet, heat oil. Add chicken; cook and stir until golden brown. Remove from pan.

~ stir-fry vegetables in remaining oil until crisp-tender. Stir in chicken and cornstarch mixture and add to pan. Bring to a boil; cook and stir until sauce is thicken to pan. Add pineapple; heat through and serve.

FRIDAY

* spiced butternut squash

I love how a hint of heat with a touch of sweetness from the gustus vitae spicy chocolate cinnamon cane sugar adds another layer of flavor it.

INGREDIENTS

* 500g ground beef

* 3 chopped onions

* 1 tsp ginger and garlic paste

* 4 chopped tomatoes

* 1 tsp salt and pepper

* 1 tsp cumin

* 1 can black beans or pinto beans

* 2 cups peeled butternut squash cubed

* 2 Tbsp sideer vintage

Chopped avocado, plain yogurt and shredded mozzarella

SATURDAY

Country chicken with gravy

Here’s a lightened-up take on classic southern comfort chicken. This chicken gravy recipe has been a hit at my friends restaurant anytime I part time there.

INGREDIENTS

* 1 cup bread crumbs

* 1 tsp salt and pepper

* 1 tsp paprika

* 1 tsp dried thyme

* 1 cup milk

* 4 chicken breast boneless

* half cup oil

For gravy

* 2 Tbsp butter

* 2 Tbsp all-purpose flour

* 1 tsp salt and pepper

* 1 cup milk

* 1 cup broth

* 1 tsp minced chives

* 1 Tbsp sherry

~ meanwhile, in a small saucepan, melt butter. Stir in the flour, pepper and salt until smooth. Gradually stir in the milk, broth and sherry. Bring to a boil; cook and stir until thickened, stir in chives. Serve with chicken.

SUNDAY

* chicken and Broccoli with dill sauce

I’ve had this chicken and Broccoli recipe for so many years. I don’t remember when I first made it.

INGREDIENTS

* 4 boneless chicken breast halves

* 1 tsp salt and pepper

* 4 cups broccoli florets

* 1 cup broth

* 1 Tbsp all-purpose flour

* 1 Tbsp snipped fresh dill

* 1 cup 2% milk

* 2 Tbsp butter

* minced garlic

~ in a small bowl, mix flour, dill and milk until smooth; stir into broth in pan. Bring to a boil, stirring constantly; cook and stir until thickened. Add chicken; cook covered, over medium heat until chicken is tender plate with broccoli.