Weekly Meal Plan #19

February 13 - February 19

I am sooooo excited for this week's meal plan!  I discovered a new blog: Skinny Taste.  The blogger, Gina, offers "skinny recipes" and she organizes them not only by dish type, or ingredients, but Weight Watcher Points!  I've been browsing her blog all week and it has me drooling every time.  I think that is a good sign, because healthy dishes don't normally have me drooling just by the sight of them.  So, I decided this weeks plan will be composed of all meals from this blog.  Enjoy!

Sunday - Lighter Baked Macaroni and Cheese
Monday - Arroz Con Pollo, Lightened Up
Tuesday - Shrimp Quesadillas with Tomato Avocado Salsa
Wednesday - Turkey Stuffed Zucchini
Thursday - Chicken Enchiladas
Friday - Shepard's Pie, Lightened Up
Saturday - Low Fat Baked Ziti with Spinach

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The Grocery List

3 medium onions
1 shallot
1 bunch of spinach
2 bunches of green onions
1 1/2 lbs of potatoes
1 small bell pepper
4 medium zucchini
2 tomatos
1 avocado
1 line
1 bunch of cilantro
1 celery stalk
8oz mushrooms
Garlic
1 package frozen mixed veggies
10 oz frozen spinach
8 skinless chicken thighs
2 skinless chicken breasts
1lb ground turkey
1lb lean ground beef
16 large shrimp
12 oz high fiber elbow pasta
1 lb high fiber ziti
2 packages of low carb, whole wheat, flour tortillas
Whole wheat bread crumbs
Long grain rice
1 packet Goya Sazon
1 packet of Goya Sazon Tropical
Adobo Powder
Chicken bouillon cubes
1 small can chipotle chilis in adobo sauce
2 cans tomato sauce
1 small can tomato paste
28 oz crushed tomatoes
Worcestershire sauce
Pam spray - butter flavored
Butter
Light Butter
Flour
Skim milk
64oz Fat Free Chicken Broth
1 small can of fat free beef broth
16 oz Sargento 2% reduced fat mild cheddar
16 oz shredded low fat mexican cheese
8 oz fat-free ricatto
8 oz part skim mozzarella
Sour cream
Parmesan cheese
White wine
Eggs

*Check for spices!!!

Weekly Meal Plan #15

January 16-January 22

So, did anyone end up making those Beef Carnitas Empanada meal?  Well, I did.  And I decided to make the beef myself, instead of buying some pre-made fajita mixture or something.  What I failed to do was calculate how long the meal was going to take to make when trying to do it all in one fell swoop.  Do you know how long it took?  2 hours!  Holy Cow.  Never again.  But you know what?  It...was...awesome!  Ok...the beef was the awesome part.  It was so tasty!  The "empanada" part wasn't the greatest.  I didn't buy saffron, thinking I could do without it.  I have a feeling it needed that special flavoring, whatever it is.  But still...despite the time it took, it turned out pretty great.  Next time, though, we are just going to make the beef and turn them into fajitas or something.  Estimated time to make that?  Half the time it took to make the Beef Carnitas Empanada.  Phew!

So this week, I focused on trying to make sure the meals in the plan didn't take as much time, or that you could actually do something else while it was cooking.  I couldn't with the empanadas...I spent an entire 2 hours standing and cooking.  Ugh!  Hope you find this week less involved! 

Sunday- Italian Vegetable Enchiladas 
Monday- Spicy Shrimp and Fettuccine 
Tuesday- Easy Bisquick Chicken Pot Pie 
Wednesday- Zesty Slow Cooker Chicken BBQ 
Thursday- Cream Cheese Potato Soup 
Friday- Creamy Garlic Penne Pasta 
Saturday- Pepsi Pot Roast 

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Italian Vegetable Enchiladas

Easy Meals in Minutes, Time Life Books
 
Ingredients

• 1 clove garlic
• 1 small onion
• 1 medium green bell pepper
• 1/2 lb mushrooms
• 1 medium tomato
• 1 tbs olive oil
• 1 can tomato sauce
• 1/2 tsp basil
•  1/2 tsp oregano
• 1/2 tsp black pepper
• 1 cup low-fat cottage cheese
• 8 flour tortillas
• 3 tbs shredded mozzarella cheese

Directions

1. Preheat oven to 450 degrees.
   
2. In a food processor, coarsely chop garlic, onion and bell pepper.  Remove to a large bowl.  In same bowl, chop mushrooms.  Chop mushrooms and add to bwol.  By hand, coarsely chop tomato and add to bowl.
3. In large skillet, warm oil over medium-high heat.  Ad chopped vegetables and cook, stirring occasionally for 3 minutes, until onion is slightly softened.  Cool slightly.
4. In medium bowl, combine tomato sauce, 1/4 tsp basil, 1/4 tsp oregano and 1/4 tsp black pepper.
5. In another bowl, combine cottage heese with remaining basil, oregano and black pepper.
6. Place tortillas on a working surface and spread each evenly with 2 tsp of tomato sauce. 
7. Spread 2 tbs of cottage cheese along the bottom third of each tortilla.
8. Dividing evenly, spread sauteed vegetable mixture over cottage cheese.  Roll the tortillas up.  Place rolled tortillas in a single layer in a baking dish.  Top with remaining tomato sauce and mozzarella.
9. Bake for 10 minutes, or until the tortillas are heated through and cheese is melted.  If desired, place enchiladas under broiler to lightly brown them.

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Pepsi Pot Roast 

Fix-It and Forget-It Cookbook

Ingredients

• 3-4 lb pot roast
• 1 can cream of mushroom soup
• 1 package dry onion soup mix
• 16oz Pepsi, or other cola 
  

 Directions

1. Place meat in slow cooker.
2. Top with mushroom soup and onion soup mix.
3. Pour in Pepsi.
4. Cover.  Cook on high for 6 hours.

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The Grocery List

Garlic
2 small onion
1 medium green pepper
1/2 lb mushrooms
1 medium tomato
5 plum tomatos 
4 large potatoes (red or baking) 
1 package frozen vegetables
1 lb large shrimp, peeled and deveined 
2lbs chicken breasts
3-4lb pot roast
1 can tomato sauce
1 can tomato paste 
1 can cream of chicken soup
1 can cream of mushroom soup
1 package dry onion soup mix
Bisquick baking mix
1 package flour tortillas
8 oz fettuccine 
1lb penne pasta12 oz BBQ
Italian dressing
Worcestershire sauce
40oz chicken broth
8oz container low-fat cottage cheese
8oz container sour cream 
1 package shredded mozzarella cheese 
8oz cream cheese 
Parmesan cheese 
Brown Sugar 
Milk
Eggs
Flour 
Butter (or margarine) (or SmartBalance?)
16oz Pepsi (or other cola)

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!!!