Monday, February 02, 2009

Menu Plan Monday

While I recover from my gravy-infused weekend trip to WV for my husband's grandmother's 80th birthday party, I figured I'd at least get my menu posted. I was smart and planned my menu BEFORE we left. :) Mainly this was done because I knew it wouldn't be pretty. So I've got it figured out points-wise pretty much for the main meals.

I'll try to write more about the trip later. I've got to get my blood drawn tomorrow for my 3-month recheck and it'll be interesting to see if they actually get blood or gravy. ;) I hope this weekend won't impact my blood values.

Monday: B: Cereal L: Black & White Bean Salad, Mozzarella, Red Pepper and Pesto Sandwich D: Hand-Slappin' Chicken, Cauliflower, Collards
Tuesday: B: Strawberry Vanilla Shake L: same as above D: Slow Cooker Beef Beef Chili, cornbread
Wednesday: B: Fruit & Yogurt L: Same as above D: Garlic-Studded Pork Loin, Roasted Veg
Thursday: B: Egg, bacon, & veggies L: Ham N Swiss sandwich and Tomato Soup D: Tex-Mex Taco Salad
Friday: B: Egg & Cheddar Sandwich, L: Bean Salad, sandwich D: Pizza

For more menu ideas visit: I'm an Organizing Junkie

Everything may change (usually it's going to be breakfast or lunch). This morning ended up being coffee and pepperoni rolls. Yes, I was introduced to pepperoni rolls this weekend too. I think my blood will be a bit viscous.

Garlic-Studded Pork Loin
Makes 3 Entrees 6-8 Servings Each
Come home and enjoy this Mediterranean-style roast after a busy day. Slow cooking your main dish leaves you a little extra time for finishing touches: a roasted head of garlic to spread on a fresh baguette, fresh mozzarella over sliced tomatoes topped with fresh basil leaves, or perhaps a simple spinach salad with red onion, pitted Kalamata olives, and feta. - KN
From: Fix, Freeze, Feast

1 pork loin, (about 8 lbs)
2 Tbsp dried oregano
1 Tbsp salt
1 Tbsp black pepper
18 garlic cloves
3/4 cup olive oil
3/4 cup lemon juice
3/4 cup water
3 one-gallon freezer bags, labeled

Mix oregano, salt, and pepper in a small bowl and set aside.

Rinse and trim loin as desired. Cut loin into three equal roasts. Using the tip of a sharp paring knife, cut twelve openings 3/4 inch deep in each roast. Slice each garlic clove in half and place one garlic piece in each opening.

Rub each roast with one-third of the seasoning mixture. Place one roast into each freezer bag. Over each roast, measure 1/4 cup oil, 1/4 cup lemon juice, and 1/4 cup water.

Seal and freeze.

To cook one entree: Completely thaw one entree in the refrigerator. Put roast and marinade in the slow cooker and cook on low for 8 to 10 hours.

NOTE: Lemon juice from Concentrate- If you choose bottled lemon juice, take care to check the expiration date on the bottles. While 2-packs of lemon juice are three to five times less expensive per fluid ounce at the warehouse club, it does not keep indefinitely. If you purchase more than you will use in cooking, consider using it to clean around the house. Lemon is a natural cleaning agent and deodorizer. Contact the manufacturer for other household uses or consult some of the books in our Resources section.

Black and White Bean Salad
Serves 4

1 cup canned white beans, drained and rinsed
1 cup canned black beans, drained and rinsed
1 large tomato, diced
1 small onion, diced
1 medium celery stalk, diced
1 Tbsp white wine vinegar
2 Tbsp minced Italian parsley
1/8 tsp table salt, or more to taste
1/8 tsp ground black pepper, or more to taste

In a large bowl, combine beans, tomato, onion and celery. Gently stir in vinegar and sprinkle with parsley; season to taste with salt and pepper.

Strawberry Vanilla Shake
Serves 2

1/2 oz fat-free, sugar-free instant vanilla pudding and pie filling mix (use half 1 oz package)
2 cups strawberries, sliced
1 cup fat-free milk
1/2 cup plain fat-free yogurt

Combine all ingredients together in a blender; puree until smooth.

Mozzarella, Red Pepper and Pesto Sandwich
Serves 4

3 Tbsp fat-free mayonnaise
1 1/2 Tbsp store-bought pesto sauce
8 oz baguette, cut into 4 equal pieces
6 oz part-skim mozzarella cheese, thinly sliced
1 oz roasted red peppers, or 2 pieces, thinly sliced
4 romaine lettuce leaves

In a small bowl, whisk together mayonnaise and pesto. Halve baguette pieces horizontally and spread mayonnaise mixture on both sides. Top bottom halves with equal amounts of mozzarella, red peppers and lettuce. Cover with remaining bread halves and serve.

Fruit and Yogurt
Serves 1

1 cup light vanilla yogurt
1/2 cup fresh pineapple
1/2 cup blueberries

Top yogurt with fruit.

Egg & Cheddar Sandwich
Serves 1

3 egg whites
nonstick cooking spray
2 slices reduced calorie whole-wheat bread, toasted
2 Tbsp low-fat cheddar cheese

Scramble eggs whites in a pan sprayed with nonstick cooking spray. Place egg on 1 slice bread and top with cheese and other slice of bread.

Egg, Bacon and Veggies
Serves 1

1 egg
1 tomato, halved
1/2 cup sliced mushrooms
1 slice Canadian bacon

In a pan sprayed with nonstick cooking spray, cook all ingredients. Serve.

Ham & Swiss Sandwich
Serves 1

2 slices reduced-calorie whole-wheat bread
2 oz lean ham
1 slice low-fat Swiss cheese
arugula leaves
sliced tomato
Dijon mustard

Top 1 slice bread with rest of ingredients and top with other piece of bread. Serve.

Roasted Vegetables
Serves 4
Winter's root vegetables are wonderfully flavorful when they're slow-cooked.

1 medium fennel bulb, cored and cut into 1/3-inch thick wedges
1 medium acorn squash, peeled and cut into 1-inch cubes
3 medium parsnips, peeled and cut into 1/2-inch cubes
8 oz baby carrots
4 large garlic cloves, peeled and coarsely chopped
1 tsp olive oil.
1 Tbsp chopped fresh sage
1 tsp kosher salt
1/8 tsp ground black pepper
2/3 cup vegetable broth, or chicken broth

Preheat oven to 375 degrees F. Arrange vegetables and garlic in a shallow baking pan. Add oil, sage, salt and pepper to pan; toss to coat

Roast vegetables until almost tender, stirring occasionally, about 40 minutes. Add broth and bake 10 more minutes. Yields about 1 1/4 cups per serving.

Slow-Cooker Beef Chili
Serves 4 (plus leftovers (2 cups) for Tex-Mex Taco Salad)
From: WW Now & Later

2 pounds bottom round roast, trimmed and cut into 3/4-inch chunks
1 large onion, chopped
2 (15 1/2 oz) cans pinto beans, rinsed and drained
2 (14 1/2 oz) cans diced tomatoes
1 large yellow bell pepper, diced
1 (1 1/4 oz) package reduced-sodium taco seasoning
1 Tbsp chili powder

Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add half of the beef and cook, stirring frequently, until browned, about 4 minutes. Transfer to a 5 or 6 quart slow cooker. Repeat with remaining beef. Add the onion to the skillet and cook, stirring occasionally, until lightly browned, about 3 minutes. Stir in the beans, tomatoes, bell pepper, taco seasoning, and chili powder.

Add the bean mixture to the slow cooker, stir to combine. Cover and cook until the beef is fork-tender, 4-5 hours on high or 8-10 hours on low.

Transfer 2 cups of the chili to a microwavable bowl and let cool. Cover and refrigerate up to 3 days for later use in Tex-Mex Taco salad, opposite. Divide the remaining 4 cups of chili among 4 bowls.

Per serving (1 cup): 341 cal, 6 cal fat, 2g sat fat, 0 g trans fat, 84mg chol, 431 mg sod, 30 g carb, 9 g fib, 42 g prot, 92mg calc.

Tex-Mex Taco Salad
Serves 4
Filling Extra: Jazz up these salads by topping the lettuce and tomatoes on each plate with a few slices red bell pepper and thinly sliced scallions.

2 cups reserved cooked Slow-cooker Beef Chili
6 cups shredded iceberg lettuce
2 tomatoes, diced
1/4 cup fat-free ranch dressing
16 baked tortilla chips, broken into pieces
1 cup shredded fat-free cheddar cheese

Cover the chili with plastic wrap; then prick a few holes in the plastic. Microwave on High until hot, 2 minutes, stirring once halfway through cooking.

Meanwhile, divide the lettuce and tomatoes among 4 plates; drizzle each plate with 1 Tbsp of the dressing.

Top the lettuce mixture on each plate evenly with the tortilla chips, chili and cheese.

Per Serving (1 salad): 312 cal, 4 g fat, 1 g sat fat, 0 g trans fat, 48 mg chol, 797 mg sod, 39 g carb, 7 g fib, 31 g prot, 327 mg calc.

1 comment:

Anonymous said...

Thanks for sharing the WW recipes. I'm doing it too!