A Week's Menu with Recipes

A Sample Week Of Menus And Recipes  based on

Fast and Healthy Menus for Busy Moms ebook by Marilyn Moll


Roasted Chicken
Roasted Vegetables


Meatballs over Brown Rice
Maple Balsamic Carrots
Sliced Pears


Baked Salmon
Green Beans
Sliced Tomatoes on Lettuce leaves
Basic Drop Biscuits


Chicken Divan (from left-over roasted chicken)
Green Salad


Spaghetti with Marinara Sauce served with
Parmesan Cheese
Large Spinach Salad with Italian Dressing

Roast Chicken
(Leftover chicken will be used with Thursdays dinner or frozen)

2-(3-4 lb.) chickens
4 tbsp. olive oil
1- 2 whole garlic bulb, optional
4 tbsp. minced fresh thyme or 4 tsp. dried, crumbled
2 tbsp. chopped, fresh rosemary or 2 tsp. dried,
crumbled, optional
1 tsp. salt
1 tsp. pepper
6-8 med. red potatoes, quartered
6-8 carrots, peeled, halved lengthwise, cut into 3" long

Preheat oven to 350�F. Rub each chicken with 1 tablespoon oil. Slice garlic bulbs in half and then place garlic in chicken cavities. Mix 2 tablespoons thyme with rosemary, 1/2 teaspoon
salt and 1/2 teaspoon pepper. Rub herb mixture over chickens. Place chickens in large roasting pan. Surround with potatoes and carrots. Drizzle remaining 2 tablespoons oil over vegetables. Sprinkle vegetables with remaining 2 tablespoons thyme, 1/2 teaspoon salt and 1/2 teaspoon pepper. Roast chickens until juice runs clear when thickest part of thighs is pierced, about 1 hour and 10 minutes, turning vegetables occasionally. Transfer chickens to platter and tent with foil. Increase heat to 400�F. Continue roasting vegetables until tender, about 15 minutes, if needed.

Drain pan juices to make gravy, if desired, or save juice for adding to stock. The aroma of this dish is wonderful, and the blends of different herbs compliment one another. De-bone leftover chicken and store in the refrigerator for Thursday night's dinner. Reserve all the leftover
chicken bones to make chicken stock in the crockpot overnight or the next day.
Serves 4-6 depending on serving size and chicken size.

Beef Meatballs in Kofta Sauce
Kofta Sauce seasoned with Garam masala is easily found in health food stores, is delicious and easy to make and is one of our most favorite family recipes.

2 pound of ground beef or lamb
2 medium onions, finely chopped
2 cloves garlic, crushed
1 tsp. finely grated fresh ginger or 1/2 tsp. ground
1 small green or red chile, seeded and finely chopped,
3 tsp. Real Salt or sea salt
2 tsp. garam masala
2 eggs
1/2 cup Mary's Oil Blend (see pg. 13), butter, or ghee
Kofta sauce (recipe follows)

Mix all ingredients except the oil in a large bowl and form into small balls. Heat oil blend in a large skillet over medium-high heat. Fry meatballs about 5 minutes on each side until golden brown or bake in 350? oven until browned. Drain on paper towels. Simmer in kofta sauce for 10 minutes .

Kofta Sauce
(VERY easy, and outstanding flavor)

4 tbsp. Mary's Oil Blend (see pg. 13), butter, or ghee
4 medium onions, chopped
4 cloves garlic, finely chopped
2 tsp. turmeric
2 tsp. chili powder
2 tsp. garam masala
4 tomatoes, chopped
2 tbsp. fresh lemon juice
2 tsp. sea salt
2 cans whole coconut milk

Place oil blend or butter in a large saute pan over medium heat. Add onions and garlic and saute until golden, about 10 minutes. Add turmeric, chili powder, and garam masala and cook, stirring about 1 minute. Add tomatoes, lemon juice, and salt. Stir in coconut  milk. Add meatballs to the sauce, cover, and simmer 10 minutes. Serves 8-10. Serve over brown rice (make 2 cups extra for tomorrow night's dinner). This recipe is from Eat Fat, Lose Fat p. 142. Reprinted by permission.

Easy Chicken Divan
Use leftover diced chicken pieces from Monday, or out of your freezer.

1 - 20 oz pkg of frozen broccoli, chopped or 2 -10 oz
asparagus spears
1/2 cup buttermilk
1 cup cottage cheese
2 tsp. lemon juice
1/2 tsp. curry powder (I use 1 tsp. curry), optional
1 1/2 cup cream of chicken soup (homemade white
sauce or canned)
2 cups cooked brown rice (leftover from Beef Meatballs
from Tues. night)
2 cups cooked, diced chicken
2 slices whole wheat bread
2 tbsp. Parmesan Cheese

Slightly cook broccoli or asparagus. Drain well. Place buttermilk, cottage cheese, lemon juice and curry powder in blender. Blend until cottage cheese is smooth. Add cream of chicken soup and pulse to mix well. In large baking dish, layer half the soup mixture, rice, chicken and broccoli. Top with remaining soup mixture. Place bread and cheese in blender. Pulse to make fine bread crumbs. Sprinkle over casserole. Cover and bake in a 350�F oven for 25-30 minutes. Uncover and bake 5 more minutes or until hot and bubbly.Yield - six servings. The original recipe comes from Set for Life on p. 43 and is reprinted by permission.

Easy Italian Tomato Sauce

This is the easiest, most flavor-packed Italian sauce ever!

2 - 14 1/2 oz cans Diced Canned Tomatoes or fresh
1 red bell pepper, optional
1/2 cup loosely packed fresh basil or 2 tsp. dried
2 long stems fresh oregano, or 1 tsp. dried
2-4 tbsp. olive oil
2-4 cloves garlic, crushed
1/4- 1/2 tsp. black pepper, fresh ground if possible
1/8 tsp. cayenne or 1/4 of jalapeno
1 tsp. Real salt
1 - 6 oz can tomato paste or 1 cup sun dried tomatoes
1 tsp. onion powder
2 tbsp. Sucanat or 8 dates without pits
1 tbsp. Naturally Fermented Soy sauce
1 tbsp. red wine vinegar, optional
2-4 tbsp. pine nuts, optional

Puree in blender for about a minute. Add 1# browned ground beef, if desired, into the sauce and heat in a saucepan before serving over hot pasta. Try serving this sauce over spaghetti or
oriental pasta prepared with brown rice or buckwheat flour which is more nutritious and easier to digest than traditional wheat pasta.