Fast & Easy Recipes – Free Meal Plan

It’s all about fast and easy this week!

• One Pan Dinner – Cheesy Chicken, Rice and Broccoli
• Parmesan Crusted Tilapia
• Make Your Own Pizza Night
• Salmon Patties & Mashed Potatoes
• Spicy Turkey Crock-Pot Lasagna

Print the FREE grocery list!

The list is categorized by meal so you can pick and choose what you want to buy.

MONDAY

One Pan Dinner – Cheesy Chicken, Rice and Broccoli

• 1 package of chicken breast tenders
• 1 tsp olive oil
• 1 can of 98% fat free cream of mushroom soup
• 1 3/4 cups chicken broth
• 1/2 tsp fresh ground pepper
• Salt to taste
• 1 1/2 cups instant whole grain brown rice
• 2 cups chopped fresh or frozen broccoli
• 1/2 -1 cup of shredded cheddar cheese

Directions

1. Heat oil in pan, add chicken and cook until it’s brown on both sides. About 5-10 minutes.
2. Remove chicken and add soup, chicken broth, salt (optional) and pepper until boiling.
3. Stir in rice and broccoli then reduce the heat.
4. Add chicken back to pan, cover and cook until rice is tender and the chicken is cooked through.
5. Sprinkle cheese over the top.

TUESDAY

Parmesan Crusted Tilapia

• 3/4 cup parmesan cheese
• 1/2 cup bread crumbs
• 2 tsp paprika
• 1 Tablespoon chopped parsley
• Extra-virgin olive oil for drizzling
• Zesty Lemon Seasoning such as Weber Grill Creations
• 6-8 Tilapia Fillets
• Lemon Juice

Directions

1. Preheat your oven to 400.  In a shallow dish, combine cheese, bread crumbs, paprika and parsley.
2. Drizzle the fish with olive oil and dredge in the cheese mixture.
3. Place on a foil-lined baking sheet.  Season with Zesty Lemon Seasoning and sprinkle with a little Lemon Juice.
4. Bake until the fish is opaque in the thickest part, 10-12 minutes.  Serve with a little more Lemon Juice and your favorite sides. (Try sweet potatoes and corn.)

Recipe and Photo by Cheryl @ Tidy Mom.  Check out more of her recipes, she has awesome desserts:-)

WEDNESDAY

Make Your Own Pizza Night

This is fun for the whole family! I like to have little bowls of toppings to try to get my kids to try new things. I usually doesn’t work… but I try. LOL!

• Ready made pizza crust or pizza dough (I use Pillsbury Pizza Crust)
• Mozzarella cheese
• Pizza sauce or pasta sauce
• Favorite toppings

Toppings for Margherita: Olive oil, salt and pepper, fresh mozzarella, fresh tomatoes, fresh chopped basil.

Directions

1. Spread out pizza dough for individual pizzas (put two small pizzas on one baking pan)
2. Spoon on sauce
3. Add your favorite toppings
4. Spread a little olive oil around the edge of the pizza crust
5. Cook in oven according to pizza crust directions.

THURSDAY

Salmon Patties & Mashed Potatoes

The original recipe I found is by Ellie Krieger, but I change it up a bit for my family.

• 6 slices whole-wheat sandwich bread (or bread crumbs if you don’t have a food processor)
• 3-4 Large pouches of boneless salmon (use cans if you’d like, but you’ll have to remove the bones)
• 2 eggs, lightly beaten
• 2 scallions chopped
• handful of chopped fresh cilantro leaves
• 1/2 tsp freshly ground black pepper
• 3 tsp olive oil
• Potatoes for mashing or store bought instant (I’ll be using instant this week!)
• Vegetable of your choice

Directions

1. Remove crusts from the bread, break into pieces, and process in a food processor until you get a fine bread crumb. (use 3/4-1 cup of bread crumbs as an alternative)
2. Mix the salmon and eggs together.
3. Add chopped scallions, cilantro, pepper, and the bread crumbs to the mix.
4. Shape into patties.
5. Heat half of olive oil over a medium heat. Add patties and cook a few of the patties for 5 minutes on each side. Add the remaining olive oil to the pan, and cook the rest of the salmon patties.
6. Serve with mashed potatoes and vegetable of your choice.

FRIDAY

Spicy Turkey Crock-Pot Lasagna

I found this original recipe on Parents.com, I’ve never made lasagna in a crock-pot, so this will be first. It sounds pretty good! We shall see:-)

• 1 lb. ground turkey
• 1 teaspoon dried Italian seasonings
• 1/2 teaspoon salt and red-pepper flakes to taste
• 15 oz. container ricotta
• 1 package of mozzarella
• 1 – 10 oz package of frozen chopped spinach, thawed and drained
• fresh ground pepper
• 12 lasagna noodles, uncooked and broken in half
• 1 large jar pasta sauce (your favorite kind)
• 1 cup water

Directions

1. Cook turkey in a pan. Season with Italian seaonings, salt and pepper flakes.
2. Mix ricotta, mozzarella and spinach in a bowl. Add salt and fresh ground pepper.
3. In a crock-pot, put a spoonful of pasta sauce to coat the bottom of the pot, then add a layer of the noodles.
4. Add half the meat mixture over noodles. Pour on half the pasta sauce and half the water. Spread half the cheese mixture on top. Repeat layers.
5. Cover slow cooker; cook on low heat 4-1/2 hours.

Weekend is leftovers!

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Originally published on June 1, 2009. Last Updated on May 15, 2021 by Amy Locurto

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