Nightly prep and cook steps for a smooth dinner experience

Monday night when you arrive home:

  1. Uncover the salmon and cook at 450 degrees or broil depending on the size of the salmon. Check at 8 minutes and then every 3 minutes until cooked throughout (160 degrees).
  2. While salmon is cooking – mix the frozen corn and butter beans in a sauce pan with water and heat. Drain and season with salt and pepper as desired.
  3. Heat up dinner rolls per instructions.
  4. Set the table and put salad on each plate from the pre washed salad box – garnish with cucumber coins or grape tomatoes

Monday night prep for Tuesday:

  1. Season the chicken tenders with salt and pepper as desired
  2. Prepare small shallow dishes with each of the following kept separate: 1 ½ cups of flour, 2 eggs, beaten + ¼ cup milk, 2 cups of breadcrumbs – cover each one and put in the fridge.
  3. Cut up broccoli florets and put in a large cereal bowl. Cover and put in the fridge.

Tuesday night when you arrive home:

  1. Prepare the chicken – pull out all the prepared bowls and tenders – Dredge the chicken tenders in the flour to coat, shaking off any excess flour. Dip the floured chicken tenders into the egg and finally, coat the chicken tenders with the breadcrumbs. Place the breaded chicken tenders onto a baking sheet lined with parchment paper (for easy cleanup) and bake in the oven for 12-15 minutes, until golden brown.
  2. Put macaroni on to boil and prepare cheese sauce. It’s box, so this is easy.
  3. Add about ¼ to ½ cup water to the broccoli – it should not be submerged, you just need the water to steam the broccoli. Wrap the bowl tightly with plastic wrap leaving a small vent and microwave on high for 3 minutes. Pour the water out of the vent, remove the plastic wrap and sprinkle with sea salt. Cooked to perfection. No microwave, you can do the same thing with a sauce pan and lid on the stove.

Wednesday night when you arrive home:

  1. Heat up meatballs or tofu in the oven at 375 degrees. If having meatballs, you can optionally add marinara sauce for added texture and flavor.
  2. In a sauce pan, heat up olive oil, add chopped carrots to sauté, after 2 minutes, add a handful of kale. Add a little tamari or soy sauce and rice vinegar to taste, no need to measure. Once sautéed and vegetables are ready, add precooked rice to the mixture for your desired consistency and amount. Concerned the kids won’t like it? Warm up some plain rice separately in case they ask for plain rice after giving your new dish one small taste. Maybe they want to add their own tamari to the plain rice to experiment with new flavors.
  1. Put the amount of kale your family will eat for salad in a mixing bowl. Pour some sesame dressing onto the kale. Use tongs or your hands to thoroughly mix in the dressing and massage the kale. (Tip – use latex gloves to be able to quickly use your hands to mix and keep your hands clean.)

Thursday night when you arrive home:

  1. Heat up the chili that you need for dinner. Place remaining chili in quart size freezer bags or other freezer container for future use if you haven’t already done so.
  2. Shred cheese – Monterey jack or cheddar (great job of a child)
  3. Open sour cream
  4. Chop up cilantro if desired for a topping
  5. Heat up left over rice if having with chili or pull out the bread.

Thursday night prep for Friday:

  1. Cut up sweet potatoes in to fries.

Friday night when you arrive home:

  1. Toss the sweet potato fries in olive oil and sea salt in a medium mixing bowl. Place on baking sheet lined with parchment paper and bake at 400 degrees. Check them after ten minutes and flip them for even cooking, maybe five more minutes. They are done when you can easily stick a fork in them. Serve with ketchup.
  2. Pull out the panini ingredients your family selected. Ours is tomatoes, mozzarella, and pesto.
  3. Slice the tomatoes and Mozzarella and set up your assembly line with bread, pesto, cheese, tomatoes, and melted butter.
  4. Your kids can do the assembly – spread pesto on two pieces of bread, layer tomatoes and cheese. Brush butter on the outsides of the sandwich and put on the Panini press at 425 degrees for 3 minutes. Cut in half and voila!
  5. You probably have left over kale and dressing, pull that out for a salad to go along side. If your children did not love the sesame dressing, give them a mixed green salad from the pre washed salad with their favorite dressing.