Week 3 Shopping list

2 lbs. boneless skinless chicken thighs

1 1/2 lb raw chicken breasts

Smithfield pre seasoned pork tenderloin of your choice

1 yellow onion

3 heads broccoli

1 bundle asparagus

1 orange

green onion

sugar snap peas


frozen shelled edamame

brown rice

heavy cream

 tomato sauce

garlic, minced


spray avocado (or olive) oil

 garam masala



smoked paprika

Tikka Masala


  • 1/2 tsp cumin ($0.05)
  • 1/2 tsp turmeric ($0.05)
  • 1/2 tsp smoked paprika ($0.05)
  • 1/2 tsp salt ($0.02)
  • 1/4 tsp cayenne (optional) ($0.02)
  • Freshly cracked pepper ($0.02)
  • 2 lbs. boneless skinless chicken thighs ($5.78)
  • 1 Tbsp cooking oil ($0.04)
  • 1 yellow onion, diced ($0.32)
  • 3 cloves garlic, minced ($0.24)
  • 1 Tbsp grated fresh ginger ($0.11)
  • 1/3 cup heavy cream ($0.32)


  1. In a small bowl, combine the garam masala, cumin, turmeric, smoked paprika, salt, cayenne, and some freshly cracked pepper (about 10 cranks of a pepper mill). Sprinkle the spice mix over both sides of the chicken thighs, coating them liberally.
  2. Heat the cooking oil in a large skillet over medium-high heat. Once hot, add the seasoned chicken and cook for about 3 minutes on each side, or until well browned (the chicken does not need to be cooked through). Transfer the seared chicken to the slow cooker.
  3. Add the diced onion to the skillet and continue to cook until the onions are soft and slightly browned on the edges. Remove the skillet from the heat. Add the onions to the slow cooker, then add 1/4 cup of water to the skillet and stir to dissolve the browned bits from the bottom of the skillet. Pour the water into the slow cooker.
  4. Add the minced garlic, grated ginger, and tomato sauce to the slow cooker with the chicken and onion. Briefly stir, then place the lid on top, and turn the slow cooker on. Cook on high for 3 hours or low for 6 hours.
  5. After 3 hours on high or 6 hours on low, the chicken should be fall-apart tender. Turn the slow cooker off, then add the heavy cream. Stir gently to combine the cream with the tomato sauce. Taste the sauce and add salt if needed.
  6. To serve, spoon the chicken and tomato sauce over cooked rice and top with fresh cilantro.

Chicken Fried Rice With Orange


    • Sauce
      • juice from 1 orange
      • 1/3 cup orange marmalade
      • 1/4 cup low sodium soy sauce
      • 1 tablespoon arrowroot powder
    • 1 1/2 lb raw chicken breasts,  cut into 1-inch pieces
    • spray avocado (or olive) oil
    • 1 tablespoon avocado oil (or olive oil)
  • ½ bundle of asparagus
  • 1 tablespoon garlic, minced
  • 1/3 cup green onion, chopped
  • 1 1/2 cups sugar snap peas
  • 1 red bell pepper, chopped
  • 3 cups cooked brown rice
  • 1/2 cup matchstick carrots
  • 1 cup frozen shelled edamame
  • Garnish
    • sesame seeds
    • green onion
    • orange zest



  1. Add in some fresh orange, it’s ok if you got some pulp in there too.
  2. Pour in some storage-bought orange marmalade, if it comes with peel, awesome.
  3. Add in some soy sauce.
  4. If you want some heat, add some red chili garlic sauce (sriracha brand). Or just regular sriracha.
  5. Stir in everything.
  6. Add a little bit of arrowroot to make it thicker. Stir well. Set aside.

Rest of Recipe

  1. Spray oil in the skillet, high heat.
  2. Toss in chicken breast cut in dices.
  3. Let chicken sit for 1-2 minutes without even touching it. Then start the process of moving it around.
  4. When you get a nice color on there just remove the chicken and set it aside.
  5. Turn down the heat just a bit to a medium heat.
  6. Pour in oil, garlic and green onion. Sauteé.
  7. Go back to high heat.
  8. Toss in some snap peas,asparagus and then some bell pepper. Move them till you get a nice sear and soften them up a little bit.
  9. When you get a decent color in the veggies, add some cooked rice. We want to fry the rice.
  10. Add the chicken back in. Stir everything a bit.
  11. Move everything to one side of the skillet and pour the sauce on the opposite side. When the sauce starts to bubble, then that’s the time to mix everything together.
  12. When everything is covered with the sauce, add the shredded carrots and frozen edamame. Mix everything well so the flavors melt together and the edamame steams.
  13. Serve.
  14. Topping: sesame seeds, a little bit of orange zest.

Roasted Pork Tenderloin with roasted Broccoli florets, leftover asparagus and sugar snap peas


  • Smithfield pre seasoned pork tenderloin of your choice
  • 3 heads broccoli
  • Leftover asparagus from meal 2
  • Half bag of sugar snap peas


  1. Preheat oven to 350 degrees
  2. Cut and place vegetables on a sheet pan
  3. Place pork and vegetables in oven for 30min
  4.  After 30min or when vegetables are tender, remove them from the oven 
  5. Leave pork tenderloin in for an additional 15min for a total of 45min.