Shredded Orange Thai Beef Tacos amazonaws com
20-minute meal
freezerfriendly
slowcooker one-dish meal dinner
chop ahead
make ahead
➊ Shredded Orange Thai Beef Tacos 2 Meals with 4 Servings active Time 10 minutes Cook Time 8 hours
I ng r e d i e n ts
3+ lb. chuck beef roast 5 oz. bottle orange juice 3 oz. jar Sweet Chili Sauce 1 tsp curry powder 1 tsp garlic salt Pepper Cilantro Slaw 1/4 red cabbage head, shredded 12 oz. shredded carrots Handful cilantro leaves, chopped 2 tsp olive oil 1 tsp rice wine vinegar Salt and pepper to taste 8 flour tortillas
D ire cti ons 1. To the slow cooker, add the roast with the fat side up. Pour in the orange juice and pour the Sweet Chili sauce on top of the beef. Sprinkle the curry powder, garlic salt and pepper over the roast and sauce. Set on low and cook for 8 hours. Once cooked, pull the beef apart using 2 forks, making the shredded beef. 2. Just before serving, make up the slaw by tossing together the shredded cabbage, carrots, chopped cilantro and the olive oil, vinegar, salt and pepper. If you like a tangy slaw, add more vinegar. 3. To serve, add the slaw onto a tortilla, top with shredded beef and a few cilantro leaves, roll up and enjoy! 4. Serve Shredded Orange Thai Beef Tacos with cilantro slaw. 5. Second meal option is the Shredded Orange Thai Beef Sliders.
N OT E S This is a “2 for 1” in that you get enough meat for 2 meals, serving 4 people. I recommend a meal as these tacos and another as sliders. You can also freeze the leftover cooked beef to use later.
➋ Apricot Chicken 4 Servings
active Time 10 minutes Cook Time 6 hours
I ng r e d i e n ts
3 chicken breasts 1 cup apricot preserves 1/4 cup french dressing 2 Tbsp minced onion 1 tsp garlic powder Salt and pepper to taste Brown or white rice, as side dish Fresh veggies, as side dish
D ire cti ons 1. Place the chicken in the base of the slow cooker. 2. In a small mixing bowl, combine the apricot preserves, Frenchdressing, minced onion and garlic. Pour over top of the chicken in the slow cooker. Set on low for 6 hours. 3. Prepare rice and veggies. 4. Season the cooked chicken with salt and pepper, to taste. 5. Serve Slow Cooker Apricot Chicken with rice and veggies.
N OT ES Freeze Ahead Instructions: If you’d like to freeze the chicken with the marinade and cook it later, you can mix up the apricot, dressing and seasoning, then pour into a baggie with the chicken. Freeze and then let thaw before slow cooking as directed.
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
page 1
20-minute meal
freezerfriendly
slowcooker one-dish meal dinner
chop ahead
make ahead
➌ shredded pork verde tacos 4 Servings, 2 Tacos Each active Time 10 minutes Cook Time 8 hours
I ng r e d i e n ts
2 1/4 lb. pork shoulder or blade roast about 1 tsp garlic powder about 1 tsp ground cumin about 1 1/2 cups salsa verde 1 large jalapeño, seeded and diced Few dashes salt and pepper 8 corn tortillas Goat cheese or queso cotija or sour cream, for garnish Jalapeños, cilantro or avocado chunks, for topping Fresh veggies, as side dish
D ire cti ons 1. Place the pork roast into the base of the slow cooker and sprinkle the garlic powder, ground cumin on top. Pour the salsa verde and add the diced jalapenos on top. Season with a little salt and pepper 2. Set the slow cooker on low and cook for 8 hours. 3. Once the cooking time is complete, shred the pork with 2 forks and remove from the slow cooker with slotted spoon when ready to serve. 4. Prepare veggies. 5. Serve Salsa Verde Shredded Pork Tacos on corn tortillas with preferred toppings.
N OT ES Freeze Ahead Instructions: If you’d like to freeze the pork roast with the marinade and cook it later, you can add the roast to the bag and then sprinkle the garlic powder, cumin, salsa verde and jalapeno in with the roast. Freeze and then let thaw before slow cooking as directed.
➍ Macaroni & Cheese 4 Servings
active Time 20 minutes Cook Time 4 to 5 hours
I ng r e d i e n ts
1/2 lb. elbow pasta noodles, cooked 12 oz. evaporated milk 1 1/2 cups milk 2 eggs, beaten 1 Tbsp spicy or brown mustard 1 tsp paprika 1 tsp salt 1/2 tsp black pepper 4 cups shredded cheddar cheese
D ire cti ons 1. 2. 3. 4. 5.
Spray the inside of the slow cooker with non-stick cooking spray. Add all ingredients, saving 1 cup of shredded cheese. Cook on low 4 to 5 hours. Sprinkle remaining cup of cheese over top a few minutes before serving. Scoop and serve Slow Cooker Mac n Cheese.
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
page 2
20-minute meal
freezerfriendly
slowcooker one-dish meal dinner
chop ahead
make ahead
➎ Sesame Ginger Chicken 4 Servings
active Time 10 minutes Cook Time 8 hours
I ng r e d i e n ts
1/2 cup chicken broth or water 2/3 cup soy or teriyaki sauce 2 tsp ground ginger 1 Tbsp minced onion 2 tsp cornstarch 2 tsp sesame seeds, divided 1 lb. chicken thighs, cut into chunks 16 oz. frozen broccoli Brown rice, as side dish
D ire cti ons 1. To the slow cooker, whick together the broth or water, soy sauce, ground ginger, minced onion, and 1 tsp of the sesame seeds and the cornstarch. Stir in the chicken pieces, the set on low and cook for 8 hours. 2. When there is about an hour left in the cooking cycle, add the frozen broccoli. 3. Cook the brown rice as directed. 4. Serve Sesame Ginger Chicken and broccoli with the rest of the sesame seeds sprinkled on top, over brown rice.
N OT ES Freeze Ahead Instructions: Combine the broth, soy suace, ginger, onion, cornstarch and 1 tsp of sesame seeds in a small mixing bowl. Add the chicken pieces into a plastic freezer baggie and pour the marinade over the top. Freeze and then let thaw before slow cooking as directed.
➏ pear blueberry crumble 4 Servings
active Time 10 minutes Cook Time 4 hours
I ng r e d i e n ts
3 Anjou pears, peeled, cored and chopped 1 pint blueberries about 1 Tbsp lemon juice, sprinkled 1 tsp cinnamon 1/2 tsp ginger Dash of cardamom, optional 1 1/2 cups quick cooking oats 1/2 cup flour 1/4 cup sugar 1/3 cup butter Whipped cream topping
D ire cti ons 1. Spray slow cooker generously with non-stick cooking spray. 2. Toss together the chopped pears and blueberries in the base of the slow cooker and sprinkle with a little lemon juice. Add the cinnamon, ginger and a dash of cardamom (optional). 3. In a small mixing bowl, combine the oats, flour, sugar. Cut in the butter using a pastry blender or two knives. 4. Spread the topping evenly over the blueberries and pears in the base of the slow cooker. 5. Set on low and cook for 4 hours. 6. Serve Pear Blueberry Crumble as is, or whipped cream topping.
N OT ES Gluten Free Substitutions: Use GF flour blend and certified GF quick cooking oats to make a GF version of this crumble.
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
page 3
Shopping List Shopping List Produce
item
quantity
meals used
red cabbage
1 small
➊
shredded carrots
12 oz. bag
➊
cilantro leaves
small bunch
➊➌
jalapeno
1 large
➌
avocado
1
➌
Anjou pears
3
➏
blueberries
1 pint
➏
lemon juice
1 Tbsp
➏
2
➋➌
fresh veggie (side)
DAIRY-FROZEN item
quantity
meals used
orange juice
5 oz. bottle
➊
Goat cheese or queso cotija or sour cream
1/4 cup
➌
milk
1 1/2 cups ➍
eggs
1
➍
shredded cheddar cheese
4 cups
➍
frozen broccoli florets
16 oz. bag
➎
butter
1/3 cup
➏
Whipped cream, topping
1 cup
➏
quantity
meals used
Bread-Bakery-STARCHES item
quantity
meals used
flour tortillas
8
➊
brown rice (side)
1 lb. bag
➋➎
item
corn tortillas
8
➌
chuck beef roast
3+ lbs.
➊
elbow pasta
1/2 lb.
➍
boneless skinless chicken breasts
3
➋
pork roast
2 1/4 lb.
➌
boneless skinless chicken thighs
1 lb.
➎
MEATS
ADDITIONAL ITEMS item
quantity
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
➊ Orange Thai Beef ➋ Apricot Chicken ➌ Pork Verde Tacos
➍ Mac n Cheese ➎ Sesame Ginger Chicken ➏ Pear Blueberry Crumble page 4
20-minute meal
Shopping List freezerfriendly
slowcooker one-dish meal dinner
PANTRY STAPLES
BAKING-SPICES
Add to your list if you don’t have them on hand.
item
item
chop ahead
quantity
meals used
quantity
meals used
curry powder
1 tsp
➊
olive oil
2 tsp
➊
garlic salt
1 tsp
➊
rice wine vingear
1 tsp
➊
minced onion
3 Tbsp
➋➎
spicy or brown mustard
1 Tbsp
➍
garlic powder
2 tsp
➋➌
soy or teriyaki sauce
2/3 cup
1 tsp
➌
➎
ground cumin
paprika
1 tsp
➍
cornstarch
2 tsp
➎
ground ginger
2 1/2 tsp
➎➏
sesame seeds
2 tsp
➎
cinnamon
1 tsp
➏
cardamom (optional)
dash
➏
quick cooking oats
1 1/2 cups ➏
flour
1/2 cup
➏
sugar
1/3 cup
➏
OTHER INGREDIENTS item
quantity
meals used
sweet chili sauce (Asian aisle)
3 oz. jar
➊
apricot preserves
1 cup
➋
French dressing
1/4 cup
➋
salsa verde
1 1/2 cups ➌
evaporated milk
12 oz. can
➍
chicken broth
1/2 cup
➎
make ahead
ADDITIONAL ITEMS item
quantity
Gluten Free Substitutions item
meal number
rice in place of slider buns/ ➊ tortillas
use gluten free pasta for macaroni meal
➍
use GF soy or teriyaki sauce
➎
use GF flour blend
➏
use GF certified oats
➏
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
➊ Orange Thai Beef ➋ Apricot Chicken ➌ Pork Verde Tacos
➍ Mac n Cheese ➎ Sesame Ginger Chicken ➏ Pear Blueberry Crumble page 5
freezerfriendly
slowcooker one-dish meal dinner
chop ahead
make ahead
➊ Shredded Orange Thai Beef Tacos 2 Meals with 4 Servings active Time 10 minutes Cook Time 8 hours
I ng r e d i e n ts
3+ lb. chuck beef roast 5 oz. bottle orange juice 3 oz. jar Sweet Chili Sauce 1 tsp curry powder 1 tsp garlic salt Pepper Cilantro Slaw 1/4 red cabbage head, shredded 12 oz. shredded carrots Handful cilantro leaves, chopped 2 tsp olive oil 1 tsp rice wine vinegar Salt and pepper to taste 8 flour tortillas
D ire cti ons 1. To the slow cooker, add the roast with the fat side up. Pour in the orange juice and pour the Sweet Chili sauce on top of the beef. Sprinkle the curry powder, garlic salt and pepper over the roast and sauce. Set on low and cook for 8 hours. Once cooked, pull the beef apart using 2 forks, making the shredded beef. 2. Just before serving, make up the slaw by tossing together the shredded cabbage, carrots, chopped cilantro and the olive oil, vinegar, salt and pepper. If you like a tangy slaw, add more vinegar. 3. To serve, add the slaw onto a tortilla, top with shredded beef and a few cilantro leaves, roll up and enjoy! 4. Serve Shredded Orange Thai Beef Tacos with cilantro slaw. 5. Second meal option is the Shredded Orange Thai Beef Sliders.
N OT E S This is a “2 for 1” in that you get enough meat for 2 meals, serving 4 people. I recommend a meal as these tacos and another as sliders. You can also freeze the leftover cooked beef to use later.
➋ Apricot Chicken 4 Servings
active Time 10 minutes Cook Time 6 hours
I ng r e d i e n ts
3 chicken breasts 1 cup apricot preserves 1/4 cup french dressing 2 Tbsp minced onion 1 tsp garlic powder Salt and pepper to taste Brown or white rice, as side dish Fresh veggies, as side dish
D ire cti ons 1. Place the chicken in the base of the slow cooker. 2. In a small mixing bowl, combine the apricot preserves, Frenchdressing, minced onion and garlic. Pour over top of the chicken in the slow cooker. Set on low for 6 hours. 3. Prepare rice and veggies. 4. Season the cooked chicken with salt and pepper, to taste. 5. Serve Slow Cooker Apricot Chicken with rice and veggies.
N OT ES Freeze Ahead Instructions: If you’d like to freeze the chicken with the marinade and cook it later, you can mix up the apricot, dressing and seasoning, then pour into a baggie with the chicken. Freeze and then let thaw before slow cooking as directed.
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
page 1
20-minute meal
freezerfriendly
slowcooker one-dish meal dinner
chop ahead
make ahead
➌ shredded pork verde tacos 4 Servings, 2 Tacos Each active Time 10 minutes Cook Time 8 hours
I ng r e d i e n ts
2 1/4 lb. pork shoulder or blade roast about 1 tsp garlic powder about 1 tsp ground cumin about 1 1/2 cups salsa verde 1 large jalapeño, seeded and diced Few dashes salt and pepper 8 corn tortillas Goat cheese or queso cotija or sour cream, for garnish Jalapeños, cilantro or avocado chunks, for topping Fresh veggies, as side dish
D ire cti ons 1. Place the pork roast into the base of the slow cooker and sprinkle the garlic powder, ground cumin on top. Pour the salsa verde and add the diced jalapenos on top. Season with a little salt and pepper 2. Set the slow cooker on low and cook for 8 hours. 3. Once the cooking time is complete, shred the pork with 2 forks and remove from the slow cooker with slotted spoon when ready to serve. 4. Prepare veggies. 5. Serve Salsa Verde Shredded Pork Tacos on corn tortillas with preferred toppings.
N OT ES Freeze Ahead Instructions: If you’d like to freeze the pork roast with the marinade and cook it later, you can add the roast to the bag and then sprinkle the garlic powder, cumin, salsa verde and jalapeno in with the roast. Freeze and then let thaw before slow cooking as directed.
➍ Macaroni & Cheese 4 Servings
active Time 20 minutes Cook Time 4 to 5 hours
I ng r e d i e n ts
1/2 lb. elbow pasta noodles, cooked 12 oz. evaporated milk 1 1/2 cups milk 2 eggs, beaten 1 Tbsp spicy or brown mustard 1 tsp paprika 1 tsp salt 1/2 tsp black pepper 4 cups shredded cheddar cheese
D ire cti ons 1. 2. 3. 4. 5.
Spray the inside of the slow cooker with non-stick cooking spray. Add all ingredients, saving 1 cup of shredded cheese. Cook on low 4 to 5 hours. Sprinkle remaining cup of cheese over top a few minutes before serving. Scoop and serve Slow Cooker Mac n Cheese.
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
page 2
20-minute meal
freezerfriendly
slowcooker one-dish meal dinner
chop ahead
make ahead
➎ Sesame Ginger Chicken 4 Servings
active Time 10 minutes Cook Time 8 hours
I ng r e d i e n ts
1/2 cup chicken broth or water 2/3 cup soy or teriyaki sauce 2 tsp ground ginger 1 Tbsp minced onion 2 tsp cornstarch 2 tsp sesame seeds, divided 1 lb. chicken thighs, cut into chunks 16 oz. frozen broccoli Brown rice, as side dish
D ire cti ons 1. To the slow cooker, whick together the broth or water, soy sauce, ground ginger, minced onion, and 1 tsp of the sesame seeds and the cornstarch. Stir in the chicken pieces, the set on low and cook for 8 hours. 2. When there is about an hour left in the cooking cycle, add the frozen broccoli. 3. Cook the brown rice as directed. 4. Serve Sesame Ginger Chicken and broccoli with the rest of the sesame seeds sprinkled on top, over brown rice.
N OT ES Freeze Ahead Instructions: Combine the broth, soy suace, ginger, onion, cornstarch and 1 tsp of sesame seeds in a small mixing bowl. Add the chicken pieces into a plastic freezer baggie and pour the marinade over the top. Freeze and then let thaw before slow cooking as directed.
➏ pear blueberry crumble 4 Servings
active Time 10 minutes Cook Time 4 hours
I ng r e d i e n ts
3 Anjou pears, peeled, cored and chopped 1 pint blueberries about 1 Tbsp lemon juice, sprinkled 1 tsp cinnamon 1/2 tsp ginger Dash of cardamom, optional 1 1/2 cups quick cooking oats 1/2 cup flour 1/4 cup sugar 1/3 cup butter Whipped cream topping
D ire cti ons 1. Spray slow cooker generously with non-stick cooking spray. 2. Toss together the chopped pears and blueberries in the base of the slow cooker and sprinkle with a little lemon juice. Add the cinnamon, ginger and a dash of cardamom (optional). 3. In a small mixing bowl, combine the oats, flour, sugar. Cut in the butter using a pastry blender or two knives. 4. Spread the topping evenly over the blueberries and pears in the base of the slow cooker. 5. Set on low and cook for 4 hours. 6. Serve Pear Blueberry Crumble as is, or whipped cream topping.
N OT ES Gluten Free Substitutions: Use GF flour blend and certified GF quick cooking oats to make a GF version of this crumble.
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
page 3
Shopping List Shopping List Produce
item
quantity
meals used
red cabbage
1 small
➊
shredded carrots
12 oz. bag
➊
cilantro leaves
small bunch
➊➌
jalapeno
1 large
➌
avocado
1
➌
Anjou pears
3
➏
blueberries
1 pint
➏
lemon juice
1 Tbsp
➏
2
➋➌
fresh veggie (side)
DAIRY-FROZEN item
quantity
meals used
orange juice
5 oz. bottle
➊
Goat cheese or queso cotija or sour cream
1/4 cup
➌
milk
1 1/2 cups ➍
eggs
1
➍
shredded cheddar cheese
4 cups
➍
frozen broccoli florets
16 oz. bag
➎
butter
1/3 cup
➏
Whipped cream, topping
1 cup
➏
quantity
meals used
Bread-Bakery-STARCHES item
quantity
meals used
flour tortillas
8
➊
brown rice (side)
1 lb. bag
➋➎
item
corn tortillas
8
➌
chuck beef roast
3+ lbs.
➊
elbow pasta
1/2 lb.
➍
boneless skinless chicken breasts
3
➋
pork roast
2 1/4 lb.
➌
boneless skinless chicken thighs
1 lb.
➎
MEATS
ADDITIONAL ITEMS item
quantity
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
➊ Orange Thai Beef ➋ Apricot Chicken ➌ Pork Verde Tacos
➍ Mac n Cheese ➎ Sesame Ginger Chicken ➏ Pear Blueberry Crumble page 4
20-minute meal
Shopping List freezerfriendly
slowcooker one-dish meal dinner
PANTRY STAPLES
BAKING-SPICES
Add to your list if you don’t have them on hand.
item
item
chop ahead
quantity
meals used
quantity
meals used
curry powder
1 tsp
➊
olive oil
2 tsp
➊
garlic salt
1 tsp
➊
rice wine vingear
1 tsp
➊
minced onion
3 Tbsp
➋➎
spicy or brown mustard
1 Tbsp
➍
garlic powder
2 tsp
➋➌
soy or teriyaki sauce
2/3 cup
1 tsp
➌
➎
ground cumin
paprika
1 tsp
➍
cornstarch
2 tsp
➎
ground ginger
2 1/2 tsp
➎➏
sesame seeds
2 tsp
➎
cinnamon
1 tsp
➏
cardamom (optional)
dash
➏
quick cooking oats
1 1/2 cups ➏
flour
1/2 cup
➏
sugar
1/3 cup
➏
OTHER INGREDIENTS item
quantity
meals used
sweet chili sauce (Asian aisle)
3 oz. jar
➊
apricot preserves
1 cup
➋
French dressing
1/4 cup
➋
salsa verde
1 1/2 cups ➌
evaporated milk
12 oz. can
➍
chicken broth
1/2 cup
➎
make ahead
ADDITIONAL ITEMS item
quantity
Gluten Free Substitutions item
meal number
rice in place of slider buns/ ➊ tortillas
use gluten free pasta for macaroni meal
➍
use GF soy or teriyaki sauce
➎
use GF flour blend
➏
use GF certified oats
➏
© 2015 - 5DollarMealPlan.com - 2015 - 6 Week Slow Cooker Plan - Week 1
➊ Orange Thai Beef ➋ Apricot Chicken ➌ Pork Verde Tacos
➍ Mac n Cheese ➎ Sesame Ginger Chicken ➏ Pear Blueberry Crumble page 5
