Weekly Meal Plan #24

April 10 - April 16
 
I'm officially 30!  It's not as bad as I thought.  I had a wonderful time celebrating with family and friends yesterday.  In addition to officially being 30, I am officially a wino.  People were asking my hubby what to get me for my birthday.  He said that I (and we...as a semi-housewarming) didn't want any gifts, just their wonderful presence for the evening.  Still, if they did really want to get something, anything wine related would be perfect.  So, wine, wine and more wine is what I got!  I got bottles of wine, wine stoppers, a wine stopper candleabra, Chocovine wine, a traveling wine cooler in the shape of a wine bottle (it's cool), a gift card to buy more wine, and...wait for it...my best friend and maid of honor from our wedding, she and her husband got us a wine refridgerator!  It should be arriving in 4 days!  Phew!  That's a lot of wine.  I officially have the reputation of being a wino. 

After enjoying so much wine on my 30th birthday, it is now time to plan a recuperative meal plan for the week!  It's nice being back in the meal planning business and I am starting to get used to my new kitchen.  So...without further ado, this weeks meal plan.


Sunday - Tater Tot Casserole

1lb ground beef
1 can reduced fat cream of chicken soup
Skim Milk
Oregano
1lb tater tots
16oz shredded cheddar cheese


Monday -   Chicken Shiitake and Wild Rice Soup

Butter
1 small onion
Flour
64oz chicken broth
2 carrots
3 cloves of garlic
2 celery stalks
4 skinless chicken thighs
Long grain rice and wild rice combo
Long grain white rice
1/2 shiitake mushrooms
Light Sour Cream


Tuesday - Pasta with Asparagus

1lb thin asparagus
6oz pasta
Olive Oil
3 cloves of garlic
1 large egg yolk
1/4 cup parmesan cheese


Wednesday - BLAT Wraps

8 slices of bacon
4 flour tortillas
Ranch dressing
1 avocado
1 tomato
Lettuce


Thursday - Crockpot Chicken with Black Beans 

4-5 boneless chicken breasts
1 large can black beans
1 large can corn
1 large jar of salsa
8oz cream cheese


Friday - Broiled Tilapia with Garlic

6 tilapia fillets
2 cloves of garlic
Olive Oil
Oregano
Parsley
1 lemon


Saturday - Barbequed Marinated Flank Steak

Soy Sauce
Honey
White Vinegar
Ginger
Garlic Powder
Olive Oil
1 1/2 lb Flank Steak

Weekly Meal Plan #21

March 6th - March 12th
 
Woohoo!  Here's another meal plan! 

Why am I so excited?  Well....with every meal plan, DH and I are closer to closing on our house and moving day!  We are 15 days out from closing, and 20 days from moving.  I can't believe it!  This rollercoaster is finally starting to slow down and pull into the station. 

So get this...DH is suddenly on a low-fat kick!  I guess a couple of his co-workers do WW online and while at work will randomly figure out points for certain foods.  It's opened his eye a little to how bad some things are.  So, this week we've got meals from of course our new favorite, Skinny Taste, and other lower fat meals from other websites.  Enjoy!! 

Sunday - Baked Chicken Parmesan
Monday - Turkey Chili Taco Soup
Tuesday - Pasta with Asparagus
Wednesday - Classic Baked Chicken
Thursday - Ragu-Stuffed Peppers
Friday - Turkey & Balsamic Onion Quesadillas
Saturday - Simple Hamburger Stroganoff

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The Grocery List

2 medium red onions
5 bell pepper
1 lb thin asparagus
1 bunch of parsley
Garlic
4 Chicken breast halves
3-4lbs chicken (breasts, thighs, legs, wings, whatever!)
1.3 lbs 99% lean ground turkey
8oz of sliced deli turkey
1lb lean ground beef
24oz Ragu
8oz marinara sauce
10oz can rotel tomatoes with green chilies
15oz can corn kernals
15oz can kidney beans
8oz can tomato sauce
Small can of tomato paste
16oz fat free refried beans
1 can chopped mushrooms
1 pkt taco seasoning
1pkg uncooked pasta
1 pkg of egg noodles
Breadcrumbs
1 pkg whole-wheat tortillas
4oz Coucous
8oz cup raisins
24oz fat free low sodium chicken broth
1 pkt dry brown gravy mix
1 can cream of mushroom soup
Parmesan cheese
8oz Asiago cheese
8oz Mozzarella cheese
8oz Sharp Cheddar cheese
8oz low-fat cream cheese
8oz low-fat sour cream
Eggs
Red wine vinegar
Balsamic Vinegar
 

Here it is! Weekly Meal Plan #1

August 29^th –September 3^rd

Sunday –  Honey Mustard Salmon and Roasted Asparagus

Monday – Red beans with orzo salad

Tuesday – Center Cut Pork Chops with an Apricot Glaze

Wednesday – Creamy Zucchini Linguini

Thursday – Salsa-Fied Turkey and Rice

Friday – Cajun Steak Sandwich w/Sweet Potato Fries

Saturday – Swiss Enchiladas

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Sunday: Honey Mustard Salmon and Roasted Asparagus

Ingredients

            1 lb of wild salmon (1” thick)

            2 tbs. Dijon Mustard

            2 tbs. honey

            Salt

            Pepper

            1/2 lb fresh asparagus

            1 tbs. olive oil

            Salt

            Pepper

            1/8 C breadcrumbs                       

            1 tbs. parmesan cheese

Directions for salmon

Preheat oven to 375 degrees.  Wash salmon and place in a baking pan.  Season with salt and pepper and set aside.

Mix the mustard and honey and pour over salmon. 

Bake for 20 minutes.

Directions for asapargus

Wash asparagus and trim 3 inches off the bottoms.  Place in a baking pan.  Add 1/2 tbs. of olive oil, and roll the asparagus around so they all are glazed in the olive oil.  Season with salt and pepper. 

Toss breadcrumbs with remaining olive oil and parmesan cheese.  Sprinkle over asparagus.  Place in oven with salmon when the salmon has about 15 minutes left to bake. 

Makes 2 servings

Recipe from the cookbook, What to Eat with IBD, by Tracie Dalessandro MS RD CDN.

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Monday: Red Beans with Orzo Salad

Ingredients

      14-ounce can chicken broth

      1 1/2 C  water

      1 1/3 C  dried orzo pasta (rosamarina)

      1/4 C finely chopped onion

      1 tsp. dried Italian seasoning, crushed

      15-ounce can red beans or pinto beans, rinsed and drained

      1 oz. prosciutto or cooked ham, cut into thin strips (about 1/3 cup)

      2 Tbs. snipped fresh flat-leaf parsley

      1/3 C  finely shredded Parmesan cheese

Directions

In a medium saucepan, combine chicken broth and the water; bring to boiling. Stir in uncooked orzo, onion, and herbes de Provence. Return to boiling; reduce heat. Simmer, uncovered, for 12 to 15 minutes or just until orzo is tender and most of the liquid is absorbed, stirring often.

   

Stir in drained beans, prosciutto or ham, and parsley; heat through. Top individual servings with Parmesan cheese. Makes 4 servings.

Recipe from Better Homes and Gardens.  Red Beans with Orzo

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Tuesday: Center-Cut Pork Chops with Apricot Glaze

Ingredients

            1 lb boneless center-cut pork chops (4 chops, 1” thick)

            Salt and Pepper

            2 Tbs. olive oil

            1 Tbs. Dijon mustard

            1/3 C apricot preserves

            3 Tbs. balsamic vinegar

*There are two different I’ve prepared this dish.  Here are directions for both.

Directions #1

Wash and dry pork chops and season with salt and pepper.

In a large skillet, brown chops on both sides in olive oil over medium heat.  Remove from pan, but leave the drippings.

While the pan is still hot, add balsamic vinegar and reduce it for 2 minutes.  Add mustard and preserves to pan and whisk together. 

Place pork chops back in pan and continue to cook over low heat for 15 minutes or until internal thermometer read 165 degrees.  Serve on platter topped with sauce.

Directions #2

Preheat oven to 350 degrees.

Wash and dry pork chops, place in a baking pan and season with salt and pepper.

In a small saucepan, reduce the balsamic vinegar over medium heat for about 2 minutes.  Add mustard and preserves and whisk together until fairly smooth.  Pour over pork chops.

Bake for 15 minutes. 

Makes 4 servings.

Recipe from the cookbook, What to Eat with IBD, by Tracie Dalessandro MS RD CDN.

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Wednesday: Creamy Linguine with Red Pepper and Zucchini

Ingredients

      1/4 C. olive oil

      1 large zucchini, diced

      1 large sweet red pepper, diced

      2 cloves garlic, minced

      1/2 tsp. salt

      1/8 tsp. crushed red pepper flakes

      1 (12 oz.) package linguine pasta

      1 C. 2% milk

      2 Tbs. chopped fresh parsley

      1 C. freshly grated Parmesan cheese

*You could also add 2 cooked, diced chicken breasts for protein.

Directions

In a large skillet, heat oil in a large skillet over medium heat. Add zucchini, red pepper and garlic to hot oil, and season with salt and red pepper flakes. Cook, turning occasionally, until zucchini and pepper are slightly browned on all sides, about 20 minutes.

Meanwhile, bring a large pot of generously salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside.

Stir milk into zucchini, and simmer until it is reduced by about half, about 10 minutes. Add pasta to skillet, and stir well. Sprinkle parsley and 1/2 C. Parmesan over the top, and toss. Garnish with remaining

Makes 6 servings.

Original Recipe from Recipe4Living.  Creamy Zucchini with Linguine

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Thursday: Salsa-Fied Turkey and Rice

Click here for recipe --> Salsa-Fied Turkey and Rice

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Friday: Cajun-Steak Sandwiches and Sweet Potato Fries

Ingredients

            20 oz. pkg.  frozen french-fried sweet potatoes

            8 oz.  trimmed rib-eye steaks or boneless beef top steak, cut 1/2 inch thick

            3 tsp.  Cajun or blackening seasoning           

            1/4  C  mayonnaise

            1 Tbsp.  ketchup

            1 tsp.  molasses

            2 ciabatta rolls, split and toasted

            1 tomato, sliced

            Sliced green onion (optional)

Directions

Heat oven to 400 degrees F. Spread sweet potatoes in 15x10x1-inch baking pan. Season lightly with salt and pepper. Bake 18 to 20 minutes.

Meanwhile, cut steaks in half crosswise. Coat both sides of steaks with 1-1/2 tsp. seasoning. Heat a cast

iron or heavy skillet over medium-high heat. Cook steaks in hot skillet for 3 to 5 minutes on each side.

In a small bowl combine mayonnaise, ketchup, molasses and remaining seasoning.

Place one steak on each roll half. Top with some of the sauce tomato slice, and green onion. Serve remaining sauce with fries.

Makes 4 Servings

Recipe from Better Homes and Gardens. Cajun Steak Sandwich with Sweet Potato Fries

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Saturday: Swiss Enchiladas

Ingredients

         Cooking spray

         1 1/2  C  chopped onion

      2 large cooked chicken breasts, diced

      2  garlic cloves, minced

      2  (4.5-ounce) cans diced green chiles, undrained

      1  (14.5-ounce) can petite diced tomatoes, undrained

      2  C  2% reduced-fat milk

      2  Tbs.  all-purpose flour

      1/4  tsp.  salt

      6  to 9 flour tortillas

      1  C shredded Swiss cheese, divided

Directions

Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; cook 5 minutes or until tender, stirring occasionally. Stir in chicken, garlic, chiles, and tomatoes. Reduce heat, and simmer 7 minutes or until liquid evaporates. Set aside.

Combine milk and flour in a small saucepan over medium-high heat; cook 5 minutes or until mixture thickens, stirring constantly with a whisk. Stir in salt.

Warm tortillas in microwave.  Spoon about 1/2 cup chicken mixture and about 2 1/2 tablespoons cheese down center of each tortilla; roll up. Arrange filled tortillas in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Pour milk mixture over tortillas, and top evenly with remaining 1 cup cheese. Bake at 350° for 25 minutes or until cheese is bubbly. Remove from oven.

Preheat broiler.  Broil casserole for 3 minutes or until cheese begins to brown.

Makes 6 servings.  (Actually, I think it makes about 9 tortillas, depending on how much filling you put in.)

Recipe from My Recipes.  Swiss Enchiladas


ENJOY!!!