Menus at low prices: plan better to save time and money

Menus at low prices: plan better to save time and money< /p> UPDATE DAY

Making a menu not only saves time, it also helps you better manage the cost of groceries. The best way to plan your menu well is to go methodically, starting from flyers and specials of the week.

Every week, I go around the flyers of the various grocery stores to try to offer you a varied and accessible menu. As much as possible, I will try to include seasonal and local foods. And in any case, I will give you tips to limit your waste or save time. All this, I hope, with a view to saving you time and money, and to make your life as easy as possible!

Bon appétit! 

Featured This Week

 

Monday 

< p>BRUSCHETTA AND ORZO CHICKEN BREASTS WITH LEMON
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  • Servings: 4
  • Preparation: 15 min
  • < li dir="auto">Cooking: 15 min 

INGREDIENTS

chicken

1 1 ⁄2 cup grape tomatoes, quartered

1 clove garlic, finely chopped

2 tbsp. balsamic vinegar

3 tbsp. olive oil

4 boneless chicken breasts (1 1⁄2 lbs/750g total)

1⁄4 cup basil pesto

2 bocconcini balls, cut into 4 slices each

1⁄4 cup fresh basil, chopped

Salt and pepper

Lemon Orzo

1 cup orzo

1 tbsp. butter

2 tbsp. lemon zest, grated

2 tbsp. lemon juice

3 tbsp. tablespoons fresh Italian parsley, chopped

Salt and pepper

PREPARATION

  • In a bowl, combine the tomatoes, garlic, vinegar and 1 tbsp. (5ml) oil. Season with salt and pepper, then set aside. Salt and pepper the chicken breasts. In a large skillet, heat the remaining oil over medium-high heat. Add the chicken and cook for 4 minutes or until browned (turn it halfway through cooking). Remove the skillet from the heat and place the chicken on an oiled, rimmed baking sheet.
  • Using a pastry brush, brush the chicken breasts with the pesto, then top with the bocconcini and the reserved tomato bruschetta. Bake in preheated 350°F (180°C) oven for 10 minutes or until chicken is no longer pink inside.
  • Meanwhile, in a large pot of salted boiling water, cook the orzo for 6 to 8 minutes or until al dente. Drain the pasta, reserving 1⁄2 cup (125 mL) of the cooking water, and place in a bowl. Add the butter, lemon zest and juice, parsley and reserved cooking water. Toss well to coat the pasta. Season with salt and pepper.
  • When ready to serve, sprinkle the chicken with the basil and serve with the orzo.  

GOOD TO KNOW!

This recipe can also be made with bone-in chicken breasts. Simply calculate between 5 and 10 minutes more cooking depending on the size. You can take advantage of it to cook more: it can also be used for the meal of zucchini noodles!

Tuesday 

MEAT LOANS WITH BARBECUE SAUCE
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  • Servings: 4 
  • Preparation: 15 min 
  • Cooking: 12 min 

INGREDIENTS

1⁄2 cup tomato coulis (passata type)

2 tbsp. molasses

2 tbsp. red wine vinegar

2 tbsp. Dijon mustard

1 C. Worcestershire sauce

1 lb lean ground beef

1 cup carrot, shredded

1 cup zucchini, shredded

< p>1 green onion, chopped

1⁄2 cup wheat bran

2 tbsp. Italian-style dried herb blend

Salt and pepper

PREPARATION

  • In a bowl, using a whisk, mix the tomato coulis, molasses, vinegar, 1 tbsp. mustard and Worcestershire sauce. Book. 
  • In another bowl, combine ground beef, carrot, zucchini, green onion, wheat bran, mixed herbs and remaining mustard. Salt and pepper. Add 3 tbsp. tablespoon reserved barbecue sauce and toss. Shape ground beef mixture into 8 balls and place in oiled muffin tins. Spread the remaining barbecue sauce over the meatballs.
  • Bake in preheated 400°F (200°C) oven for 12 minutes or until meatballs are no longer pink inside.

GOOD TO KNOW!

Accompany your meatloaves with a green salad or the steamed vegetable of your choice. 

Wednesday 

SHRIMP SAUTÉED WITH CUMIN AND LIME
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INGREDIENTS

3 tbsp. olive oil

1 1⁄2 cup chopped onions

1 red or yellow bell pepper, thinly sliced

1 tbsp. fresh chili pepper (jalapeño type), seeded and finely chopped

1 1⁄2 cup peeled and deveined shrimp

1 1⁄2 tsp. chili seasoning

1 1⁄2 tbsp. ground cumin

2 tbsp. lime juice

2 tbsp. butter

1⁄4 tbsp. salt

PREPARATION

  • In a large non-stick skillet, heat 1 Tbsp. oil over medium-high heat. Add onions, bell pepper and chili pepper and cook, stirring often, for 3 minutes or until softened. Add shrimp, chili powder and cumin and continue cooking, stirring occasionally, for 3 minutes or until shrimp are pink.
  • Remove skillet from heat. Add the rest of the oil, lime juice, butter and salt and mix. Cover and let stand for 5 minutes, to allow the flavors to develop, or until the butter has melted. 

GOOD TO KNOW!

Serve shrimp and vegetables over rice. Prepare more, because you will also need it for the salad for lunch. 

Thursday 

ZUCCHINI CROQUETTES< /strong>
Zest

 

  • Servings: 4
  • Preparation: 15 min
  • Cooking: 10 min 

INGREDIENTS

1 zucchini, grated

1 tbsp. salt

1⁄3 cup red bell pepper, finely chopped

1 tbsp. Italian parsley, chopped

4 tbsp. fresh mint, chopped

2 tbsp. French shallots, minced

2 cloves garlic, minced

1⁄2 cup ricotta, crumbled

2 tbsp. Parmesan cheese, grated

2 eggs, beaten

3 tbsp. tablespoon all-purpose flour

Olive oil (for frying)

PREPARATION

  • Place the grated zucchini in a colander and add the salt . Let drain.
  • In a bowl, combine the red pepper, parsley, mint, shallot, garlic, ricotta and Parmesan. Squeeze the zucchini, wring it out well using a paper towel and add it to the mixture.
  • Incorporate the beaten egg and the flour.
  • Heat 1 cm of oil in a large skillet. Form patties and fry them until they have taken on a nice golden color.
  • Transfer them to kitchen paper. Serve with a salad. 

GOOD TO KNOW!

For an express dinner, the patties can have been shaped (and even cooked) in advance. 

Friday&nbsp ;

ZUCCHINI WITH CHICKEN, PESTO AND GRAPE TOMATOES
zest

  • Servings: 4
  • Preparation: 8 min
  • Cooking: 10 min< /li>

INGREDIENTS

1 tbsp. olive oil

2 cloves garlic, finely chopped

1 lb chicken, cut into 2 cm x 2 cm cubes

1⁄2 cup almonds, coarsely chopped

4 medium zucchini, spiralized

1⁄2 cup pesto

1⁄ 2 cups red grape tomatoes, halved

1⁄2 cup yellow grape tomatoes, halved

Salt and freshly ground black pepper

PREPARATION

  • Heat the olive oil in a nonstick skillet over medium-high heat. Add the garlic and cook for 30 seconds.
  • Add the chicken. Season with salt and pepper and cook until golden brown and cooked through. Set aside in a bowl.
  • Wipe out the pan, put it back on the heat and brown the almonds. Set aside.
  • Place the zucchini spirals in the pan and cook for about 2 minutes, stirring gently. They should be hot and lightly cooked.
  • Add pesto, chicken and tomatoes. Season and garnish with toasted almonds to serve. 

GOOD TO KNOW!

Do you have any leftover cooked chicken? Feel free to use it to garnish zucchini noodles! 

Lunch 

RICE SALAD WITH OLIVES AND VEGETABLES
zest 

  • Servings: 4
  • Preparation: 15 min 

INGREDIENTS

2 cups long-grain parboiled white rice , cooked, drained and cooled

1⁄2 cup fresh parsley, chopped

1⁄4 cup stuffed green olives, your choice, sliced

1⁄4 cup green onions, minced

1 cup carrots, brunoise

1⁄2 cup green peppers, brunoise

1 roasted red pepper, brunoise

3 tbsp. olive oil

1 tbsp. cider vinegar

1⁄2 cup mild cheddar, grated

1⁄2 cup canned green lentils

Salt and freshly ground pepper , to taste

PREPARATION

  • In a large bowl, combine all the ingredients.
  • Let stand for 10 minutes and serve. 

GOOD TO KNOW!

This is a perfect recipe to go through all your tired vegetables! 

What's on the menu?

Each time I pick featured foods that the menu revolves around. Thus, we use them to the maximum (and we do not waste!). My selection is varied and always offers three recipes based on animal proteins (two meats and one fish or seafood), one vegetarian and one that varies and uses one of these proteins (or to do with leftovers, when possible !). I also include a lunch, also ideally to be made with elements from dinners.

GOOD TO KNOW!

The best tip I can give you to save time on weeknights: prepare and cut your vegetables in advance. No need to spend a day in the kitchen… and assembling dinners will be much faster! 

For more inspiration, visit zeste.ca, coupdepouce.com and recipes. qc.ca.