Monday, June 23, 2008

Menu Plan Monday

Last Week went well, once the A/C was fixed. Since I had planned easy meals, it was pretty easy. :) And I ended up not cooking at all on Friday. My birthday was Saturday, and I went out see "Sex in the City" with my MiL on Friday and we went out to eat lunch together afterwards (we went to a noon showing) and then went back to her place and talked, and then I realized I may-as-well stay there and have hubby meet us there for dinner. You see, he's been craving subs from a place that he grew up with and had asked if he could get them. So we had subs that night. I made dinner on Saturday, one of the things I always requested as a kid for my birthday, something I called "CornChickyHOTHOTHOT" it's just BBQ'd chicken and corn on the cob. But you know how your mom always sets your food down in front of you and tells you it's hot. Well.... in my mind that's what it was called. It was easy and good. I was just tired of eating out.

This week for MPM I'm cheating. I've been picking up the Clean Eating magazine for a while now (it's printed quarterly and they have 3 magazines out). I haven't fixed anything from it, but the recipes look good. I think it's originally a body building thing, but the basic premise is healthy stuff, no overly processed foods, no alcohol (which I can't have because of my liver), lean meats, fish, healthy oils, that kind of stuff. I am not switching my "diet" to that but it is something that is a lot like WW's Core so it isn't really anything different than I already try to do. Anyway, their spring magazine had a menu in it of 5 dinners with a shopping list so I'm using that this week. Everything looked yummy, and it feeds 4 (we're a family of 2), with things that will either freeze well or leave me leftovers for lunch. Yay!

Here's the recipes and shopping list (It's going to be long!)
And for more menu ideas visit I'm an Organizing Junkie: http://orgjunkie.com/2008/06/menu-plan-monday-june-23rd.html

From One Grocery Bag, Five Delicious Dinners
Print this off and take it to the market with you. This shopping list goes with the 5 quick and easy recipes from our Spring issue and equips you to prepare 5 dinners for a family of four for under $60.

Your Shopping List

PRODUCE
3 small onions $1.99
1 head garlic $.39
1 lime $0.50
1 bag pre-washed mixed greens $3.49

MEAT
2 lb. extra-lean ground white turkey breast $5.18
6 boneless, skinless chicken breasts $14.97

DRY GOODS
1 28-oz can whole tomatoes $1.49
1 14.5-oz can Italian-style tomatoes $1.00
1 box high-protein or whole-wheat lasagna $2.39
1 small bag brown rice $2.00
2 1-qt. boxes reduced-sodium chicken stock $5.58
1 15-oz. can mixed tropical fruit packed in juice, unsweetened $3.19
1 6-pack bag whole-grain sub rolls $2.29

FROZEN FOODS
1 10-oz. pkg. frozen chopped spinach $0.95
1 10-oz. pkg. frozen mixed vegetables $1.89

DAIRY
1 15-oz. container non-fat ricotta $2.29
1 2-cup package shredded reduced-fat mozzarella cheese $2.19
1 6-oz. container non-fat yogurt $0.69
1/2 dozen eggs $1.99

FROM YOUR PANTRY
Extra-virgin olive oil
Ground cinnamon
Ground nutmeg
Ground cumin
Dried oregano
Chili powder
Curry powder
Dried bay leaves
Peppercorns
Salt
Cooking spray

PASTA ROLL-UPS WITH TURKEY AND SPINACH
Here's a good way to sneak some greens into your kid's diets – and time into your schedule! These lasagna-style roll-ups can be made ahead of time and reheated for a quick easy weeknight meal.
Serves 4

1 tsp. extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, minced
1 lb ground turkey breast
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
28-oz can whole tomatoes in juice
1 tsp salt
8 sheets dried high-protein or whole-wheat lasagna
10-oz box frozen chopped spinach, thawed
15-oz container non-fat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese

In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.

Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.

Preheat the oven to 400°F. Squeeze all remaining moisture from thawed spinach and place in large bowl. Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl. Stir until combined.

Spread 1 cup of cooked tomato sauce into bottom of a 9" x 10" casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with remaining noodles. Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella.

Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the roll-ups are browned and bubbly.

NUTRIENTS PER SERVING: CALORIES: 234, Total FAT: 3 g, Sat fat 0g, CARB: 27 g, Fiber 5g, Sugar 7g, PROTEIN: 28 g, Sodium 508 mg, Chol 76 mg

SPICY CHICKEN WITH BROWN RICE PILAF

Here's a recipe that does double meal duty. You'll reserve one cup of cooked rice pilaf for another recipe, the Chicken and Rice Soup with Spring Vegetables. A pilaf is simply rice sauteed in oil, then cooked in seasoned broth.
Serves 4.

1 tsp extra-virgin olive oil
1 small onion, finely chopped
1/4 tsp ground cumin
1/4 tsp dried oregano
1 cup brown rice
2 cups reduced-sodium chicken stock
1/2 cup low-fat yogurt
1 tsp chili powder
1 clove, garlic, minced
juice from 1/2 lime (reserve other half for Curried Chicken Salad recipe)
1/2 tsp sea salt
Cooking spray
4 skinless, boneless chicken breasts

In a heavy saucepan, heat olive oil over medium heat. Add onion and cook until soft, approximately 5 minutes. Add cumin and oregano. Stir until fragrant, about 30 seconds. Add rice and stir to coat with onion mixture. Add stock, and when it begins to boil, reduce heat to low, cover pan with lid, and cook for 50 minutes. Stir occasionally. Remove pan from heat and let sit for 10 minutes. Fluff pilaf before serving. Reserve 1 cup of pilaf for soup recipe.

While rice is cooking, mix yogurt, chili powder, garlic, lime juice and salt in a small bowl. Preheat oven to 400 F. Line a rimmed baking sheet with foil and spray lightly with cooking spray. Place chicken breasts on baking sheet and coat each with a quart of yogurt mixture. Bake chicken for 20-25 minutes or until cooked through. Serve chicken atop rice pilaf.

Nutrients per serving: Calories: 296, Total fat: 4 g, Sat fat: 1 g, Carb: 31g, Fib: 2g, Sugar: 3g, Prot: 32g, Sod 419 mg, Chol 69 mg



CHICKEN AND RICE SOUP WITH SPRING VEGETABLES

For this recipe, poach two chicken breasts in chicken stock to boost the soups flavor, as well as give you a leg up on your next meal. Reserve one chicken breast for the Curried Chicken Salad with Tropical Fruit recipe.
Serves 4.

4 cups reduced-sodium chicken stock
1 cup water
1 dried bay leaf
4 peppercorns
2 boneless, skinless chicken breasts
10 oz pkg frozen mixed vegetables, thawed
1 cup reserved cooked brown rice pilaf

*if you haven't reserved the cup of brown rice pilaf from Tuesday for this recipe, substitute a cup of cooked brown rice.

In a large saucepan, heat chicken stock and water until just about boiling. Add bay leaf and peppercorns from stock. Reserve 1 breast for Curried Chicken Salad with Tropical Fruit. When the other chicken breast has cooled enough to touch, shred it into bite-sized pieces.

Stir mixed vegetables into soup and cook over low heat for 5-7 minutes or until tender. Stir in shredded chicken and rice pilaf. Heat until warmed through, about 2 minutes, and serve.

TIP: You can freeze the soup as long as you leave out the rice – it'll get mushy upon thawing.

Nutrients per serving: Calories 146, Total fat 1g, Sat fat 0g, Carb 22g, Fib 4g, Sugar 0 g, Prot 12 g, Sod 118 mg, Chol 17mg


CURRIED CHICKEN SALAD WITH TROPICAL FRUIT

This protein packed salad couldn't be easier on your schedule – or zingier on your taste buds. It also happens to be high in Vitamin C.
Serves 4.

1/4 cup low-fat yogurt
Juice from 1/2 lime
1/2 tsp curry powder
1/2 15 oz can mixed tropical fruit packed in juice, unsweetened, drained
1 reserved cooked chicken breast, diced in 1” pieces
1 bag pre-washed mixed greens

In a small bowl, stir together yogurt, lime juice and curry powder.

Place tropical fruit, and chicken breast in medium mixing bowl. Add yogurt dressing and stir to coat.

Divide mixed greens between 4 plates and top each with chicken salad.

TIP: Use the leftover chicken salad to fill the extra whole-wheat sub from Friday for a quick and yummy meal on Saturday!

Nutrients per Serving: Calories 134, Total fat 2g, Sat fat 1g, carb 11.5g, Fiber 1g, Sugars 9g, Prot 16g, Sod 60mg, Chol 39mg


TURKEY MEATBALL SUBS

These sandwiches are packed with protein and iron, but skimp on all the fat grams that sub-shop favorites typically deliver. If you bought a six pack of subrolls, you'll have one roll left. Try filling it with the leftover Curried Chicken Salad for a quick lunch.
Serves 4.

5 whole-grain sub rolls
1 lb extra-lean ground white turkey breast
1 clove garlic, minced
1 tsp dried oregano
1 egg
1 egg white
1 small onion, thinly sliced
14.5 oz can Italian-style tomatoes
1/4 cup shredded reduced-fat mozzarella cheese

Using a food processor process 1 sub roll into fine bread crumbs. Measure out 1 cup of crumbs.

In a large mixing bowl, use your hands to combine turkey, garlic, oregano, egg and egg white. Gently shape the mixture into 20 meatballs. Wash hands with soap and water after completing this step.

Heat a 10” skillet over medium-high heat. Add meatballs to skillet and brown on all sides. Remove meatballs and reduce heat to medium. Add onion and cook, stirring frequently, until slices are limp and just starting to brown.

Add tomatoes and meatballs, and stir to coat. Allow mixture to come to a slight boil, then reduce heat to medium-low and cook for 20 minutes, uncovered.

Split remaining 4 sub rolls in half lengthwise. Fill each roll with 5 meatballs and sauce, and top each with 1 Tbsp of shredded cheese.

Nutrients per serving: Calories 355, Total fat 4.5g, Sat fat 0.5g, carb 39g, Fib 4g, sugar 7g, prot 39g, sod 494g, chol 125mg

3 comments:

aspritzofsis said...

Thanks for typing all the recipes out. They look great! Enjoy the week!

Shawn said...

Wow, this is a really great resources. I totally appreciate the time it took for you to put this together and share it with everyone. I think I will have to put this on our list for next week.

linda said...

Cool recipes. I am going have try some of them. That must have took a lot time typing all them out.