For about the past year or so I have been planning out my dinner meals usually two weeks at a time, this time it happened to be three weeks out. I like doing this method because #1 it saves me money (I make a list, it keeps me from just aimlessly wondering the aisles of the grocery store) #2 it saves me from having to go to the grocery store every few days, and #3 it saves me from standing in front of the fridge for an hour every night wondering what I'm gonna make for supper!
So today on Facebook I posted that I just planned my meals and some of you asked to see my list of meals. So, not only will I give you my list, I will actually give you the recipes along with a picture! If you're anything like me, when I'm trying new recipes, I like to see what the food is supposed to look like! Some of the weeks I don't have 7 meals simply due to the fact that we won't be home one of the nights or I plan on having leftovers. Also, you might notice there's not red meat recipes...we're not big red meat eaters :) So here goes!
This week's Menu:
Tuesday:
FRESH MOZZARELLA & TOMATO PIZZA (aka Margarita Pizza)
Italian style pizza dough (eithe
r homemade or store bought dough)
4 oz fresh mozzarella cheeze
2 Roma tomatoes, thinly sliced
1/4 tsp salt
Fresh cracked pepper to taste
1/4 cup thin strips fresh basil leaves
1 Tbsp chopped fresh oregano leaves
1 Tbsp small capers, if desired
1 Tbs extra virgin olive oil
1. Move oven rack to lowest position. Heat oven to 425. Grease cookie sheet or 12 inch pizza pan with oil. Press dough into 12 inch circle on cookie sheet or pat in pizza pan, using floured fingers. Press dough from center to edge so edge is slightly thicker than center.
2. Cut cheese into 1/4 inch slices. Place cheese on dough to within 1/2 inch of edge. Arrange tomatoes on cheese. Sprinkle with salt, pepper, 2 tbsp of the basil, the oregano and capers. Drizzle with oil.
3. Bake about 20 min or until crust is golden brown and cheese is melted. Sprinkle with remaining 2 tbsp basil.
1 serving: 140 Calories, 5 grams fat
Wednesday:
SIMPLE SAUSAGE PASTA TOSS
8 oz uncooked multigrain spaghetti
1/4 cup seasoned bread crumbs
1 tsp olive oil
3/4 lb Italian turkey sausage links cut into 1/2 in slices
1 garlic clove, minced
2 cans (14.5 oz ea) no salt added diced tomatoes, drained
1 can (2.25 oz) sliced ripe olives, drained
1. Cook spaghetti according to package directions. Meanwhile, in a small skillet, toast bread crumbs in oil over medium heat; remove from the heat and set aside.
2. In a large nonstick skillet, cook sausage over medium heat until no longer pink. Add garlic; cook 1 min longer. Stir in tomatoes and olives. Cook and stir until heated through. Drain pasta; add to skillet. Sprinkle with bread crumbs.
Servings: 1 2/3 cups each = 340 calories, 10 grams fat
Thursday:
SLOPPY JOES & CORN ON THE COB
Ok so I don't really have a recipe for this, so here's what I do. I brown about a pound of ground turkey, saute some green peppers and onions combine these and then mix in ketchup, bbq sauce, mustard, and about 1 Tbs brown sugar. I don't have an exact amount on any of these so just do it to taste.
Friday:
GRILLED LATIN HALIBUT WITH GREEN SAUCE
2 1/2 lb halibut or sea bass st
eaks about 3/4 in thick, cut into 6 serving pieces
1 Tbsp olive or vegetable oil
1 tsp seasoned salt
1 jar (16 oz) green salsa (salsa verde)
1 ripe avocado, pitted peeled and chopped
2 Tbsp chopped ripe olives
Sour cream if desired
Fresh cilantro leaves if desired
1. Heat gas or charcoal grill. Brush fish lightly with oil, sprinkle with seasoned salt.
2. Place fish on grill. Cover grill; cook over medium-high heat about 10 min, turning once, until fish flakes easily with fork.
3. In medium bowl, mix salsa, avocado and olives. Serve over fish. Garnish with sour cream and cilantro.
1 Serving = 270 calories, 10 grams fat
Next Week's Menu:
Monday:
MANDARIN ORANGE CHICKEN (sorry no picture)
3 Tbs frozen orange juice concentrate, thawed
3 Tbs lower-sodium soy sauce
1 Tbs fresh minced garlic
1 tsp chili garlic sauce or chili paste
3/4 cup canned unsweetened mandarin oranges in juice
3 (4oz) trimmed boneless, skinless chicken breast
1. In a large, resealable plastic bag or container, mix the juice concentrate, soy sauce, garlic, oil, and chili sauce or chili paste. Gently stir in the oranges and their juice. Add the chicken, submerging it in marinade. Seal the bag or container and marinate in the refrigerator at least 6 hours or overnight, rotating once or twice.
2. Preheat the oven to 400. Transfer the chicken to an 11 x 7 glass baking or casserole dish in a single layer and pour the remaining marinade on top. Cover the dish with foil and bake for 25 to 30 min or until the chicken is no longer pink inside.
Per serving: 183 calories, 4 grams fat
Wednesday:
CAZUELA DE QUESO , ARROZ Y MAIZ (Cheese, Rice and Corn Casserole)
4 oz cream cheese, softened
1/4 cup milk
1 egg, beaten
2 cups white rice, cooked
1 can (11 oz) corn with red and green peppers
1 cup mexican style finely shredded four cheese
1/4 cup cilantro
(the recipe doesn't call for shredded chicken but I like to add it, as it gives it more of a main meal feel)
1. Mix the cream cheese, milk and egg. Add the rice, corn and 3/4 cup of the cheese and 3 Tbs of cilantro.
2. Place in a greased, glass pan and bake at 350 for 30 min.
3. Sprinkle the rest of the cheese on top and bake for 5 more minutes. Remove from oven, sprinkle remaining cilantro on top.
1 Serving = 190 calories, 10 grams fat
Thursday:
POTATO & CHORIZO EMPANADAS (sorry no picture)
Filling:
1/2 cup diced and peeled red potatoes
1/2 cup low-fat chicken broth (divided)
1 oz chorizo sausage
1/2 cup chopped onion
1/2 cup chopped green pepper
1 Tbs water
1 large egg, lightly beaten
Dough:
2 cups flour (divided)
6 Tbs cold water
1 tsp cider vinegar
2 Tbs powdered sugar
1/2 tsp salt
1/2 cup vegetable shortning
1. Filling: In a sauce pan cover potatoes with water and bring to a boil.
2. Reduce heat and simmer for about 6 minutes until potato is tender, drain.
3. Place 1/4 cup broth in a skillet and add chorizo.
4. Bring to a boil and cook for 1 min
5. Add onion and bell pepper and cook for 2 min
6. Add cooked potatoes and 1/4 broth and cook until liquid evaporates.
7. Chill chorizo mixture while preparing dough
8. Dough: level flour with a knife in measuring cup
9. Mix 1/2 cup flour, water and vinegar, stirring with a whisk to combine
10. Preheat oven to 400
11. In a separate bowl, mix: 1 1/2 cups flour, the sugar, salt, stirring with a whisk
12. Cut shortening into dough with a pastry blender or a knife, should resemble coarse meal
13. Add this mixture to wet mixture and toss until everything is moist
14. Chill dough in freezer for 10 min
15. Place on floured surface and roll out into a triangle
16. Using a biscuit cutter or a glass, cut into 4 inch circles
17. Spoon 1 Tbs filling into circles and leave a 1/2 inch border, seal dough with fingers
18. Combine water and egg and brush mixture over dough to help seal
19. Place on baking sheet and bake at 400 for 20 min or until golden brown.
1 Serving = 182 Calories, 10 grams fat
Friday:
SOUTHWESTERN CHICKEN SCALOPPINE
4 boneless skinless chic
ken breast halves
1/4 cup flour
1 tsp ground cumin
1/2 tsp salt
2 Tbsp vegetable oil
1/2 cup chicken broth
1/4 tsp red pepper sauce if desired
2 Tbsp lime juice
2 Tbsp chopped fresh cilantro
1. Between pieces of plastic wrap or waxed paper, place chicken breast half with smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. Repeat with remaining chicken. Cut chicken into smaller pieces if desired.
2. In a shallow dish, mix flour, cumin and salt. Coat chicken with flour mixture. Reserve 1 tsp flour mixture.
3. In a 12 inch nonstick skillet, heat oil over medium heat. Add chicken; cook 3 to 5 min on each side or until golden brown and no longer pink in center. remove chicken from skillet; cover to keep warm.
4. In a small bowl, stir reserved 1 tsp flour mixture into broth. Gradually stir broth mixture and red pepper sauce into skillet. Heat to boiling; stir in lime juice and cilantro. Serve sauce over chicken.
1 Serving = 260 Calories, 12 grams fat
Following Week's Menu:
Sunday:
BBQ CHICKEN PIZZA
2 cups shredded, cooked chicken breast
1/3 cup bbq sauce
1 pizza crust (store bought, or homemade)
3 Roma tomatoes, sliced
1 cup shredded Monterey Jack cheese
2 Tbs chopped fresh cilantro
1. Heat oven to 450. In a small bowl, mix chicken and bbq sauce. Place pizza crust on ungreased cookie sheet; spread chicken mixture over crust. Arrange tomatoes over chicken; sprinkle with cheese.
2. Bake 8 to 10 min or until cheese is melted and crust is browned. Sprinkle with cilantro.
1 Serving = 300 calories, 11 grams fat
Monday:
CREAMY TUNA NOODLE CASSEROLE **I don't usually like Tuna Casserole BUT th
is one is really yummy!!**
5 cups uncooked egg noodles
1 can (10.75 oz) reduced fat reduced sodium condensed cream of mushroom soup, undiluted
1 cup fat free sour cream
2/3 cup grated parmesan cheese
1/3 cup 2% milk
1/4 tsp salt
2 cans (5 oz each) light water packed tuna, drained and flaked
1 cup frozen peas, thawed
1/4 cup finely chopped onion,
1/4 cup finely chopped green pepper
Topping:
1/2 cup soft bread crumbs
1 Tbsp butter, melted
1. Cook noodles according to directions on package.
2. Meanwhile, in a large bowl, combine the soup, sour cream, cheese, milk and salt. Stir in the tuna, peas, onion and pepper. Drain noodles; add to soup mixture.
3. Transfer to an 11x7 baking dish coated with cooking spray. Combine topping ingredients, sprinkle over top. Bake, uncovered, at 350 for 25-30 min or until bubbly.
Serving: 1 1/3 cup = 340 calories, 8 grams fat
Wednesday:
TURKEY BURGERS
I have no recipe for this either. I usually just mixed ground turkey with some parmesan cheese, breadcrumbs, italian seasoning, salt and pepper. Mix and grill!
Thursday:
CHIPOTLE CHICKEN ENCHILADAS (sorry no picture)
1 jar/can enchilada sauce (red or green)
2 cups shredded cooked chicken
8 corn tortillas
1/2 cup shredded Chihuahua or Monterey Jack cheese
1. Mix 1/4 cup sauce into meat
2. Spread 3/4 cup sauce over bottom of 9x9 baking dish
4. Turn oven to 400. Roll 1/4 cup filling into each tortilla. Place side by side in baking dish and cover with remaining sauce. Sprinkle with cheese. Bake 15 to 20 min.
Friday:
OPEN FACED MEATBALL SANDWICHES
Meatballs
Sauce
Whole grain buns
1/4 cup low fat mozzarella cheese
Meatballs:
3/4 cup whole wheat panko breadcrumbs or lightly crushed wasa light rye crispbread
1/3 cup fat free milk
1 lb ground turkey
3 large egg whites
1/3 cup chopped fresh parsley leaves
1 Tbs plus 1 tsp grated reduced fat Parmesan cheese
2 tsp garlic powder
2 tsp onion powder
1/2 tsp salt
1. Preheat oven to 400. Lightly mist a medium baking sheet with olive oil spray. Set aside
2. In a mixing bowl, combine the bread crumbs or crushed crispbread and the milk. Let stand for 2 to 3 minutes or until the milk softens the crumbs. Add the turkey, egg whites, parsley, cheese, garlic powder, onion powder, and salt. With clean hands or a fork, mix well. Divide the mixture into 16 equal pieces. Roll each piece into a ball, place the meatballs on the baking sheet.
3. Bake for 12 to 15 min or until no longer pink inside.
Sauce:
1/2 cup finely chopped yellow or white onion
2 tsp minced garlic
1 1/3 canned crushed tomatoes
1 Tbs no salt added tomato paste
1 Tbs water
1 tsp honey
1 tsp dried oregano
1 tsp italian seasoning
1 tsp extra virgin olive oil
1/2 tsp dried basil
Lightly mist a medium nonstick saucepan with olive oil spray. Set over medium heat. add the onion and garlic. Cook, stirring occasionally for 3 to 5 min or until almost tender (do not brown). Reduce the heat to low. Add the tomatoes, tomato paste, water, honey, oregano, italian seasoning, olive oil and basil. Stir with a wooden spoon to mix. Simmer for 5 min for the flavors to blend.
Place meatballs on the bun and spoon sauce on top. Sprinkle cheese on top. Place under the broiler till browned.
Serving = 377 calories, 7 grams fat
