Sunday, January 31, 2010

menu planning 2/1-2/7

sunday - 'tokyo joe'-style veggie bowl with brown rice
edamame
cucumbers with sour cream dip
apples

monday - chorizo salad with jicama (recipe from rick bayless)
cheddar corn bread
tangelos

tuesday - caramelized beef kielbasa (bangers)
baked potato topped with (blue) cheesy steamed broccoli
banana pudding with bananas and nilla wafers
chocolate milk

wednesday - potato corn chowder with shrimp
crusty french bread
red plums

thursday - smoked gouda burgers on wheat buns
spagetti squash with salt and pepper, butter, and parmesan cheese
kiwi
raspberry lemonade

friday - leftovers

saturday - eat out at 'namiko's' (sushi)

sunday - grilled cheese and spicy tomato soup
spinach salad with almonds, mandarin oranges, and crasins
grapefruit halves with sugar
homemade ice cream sandwiches

Tuesday, January 26, 2010

parmesan lemon chicken with feta

you will need a saucepan, a large spoon, and a 22 cm x 33 cm casserole dish
yields 4 servings

4 cups low-sodium 99% fat free chicken broth
3/4 cup water
1 tablespoon unsalted butter
salt and pepper
1/4 cup fresh dill, coarsely chopped
2 teaspoons finely grated lemon zest
1 tablespoon fresh lemon juice
1 pound chicken, cut into 1-inch cubes
1 pound orzo (pasta)
8 oz crumbled reduced fat feta
1 cup grated parmesan

preheat oven to 400 degrees.

in a saucepan, bring broth, water, butter, salt and pepper to a boil.

in a casserole dish, combine dill, lemon zest, chicken and orzo. coat. add lemon juice and feta. pour broth mixture into dish.

bake in oven uncovered until orzo is tender and cooking liquid is creamy, about 40 minutes. stir once to incorporate.

sprinkle parmesan on top. let stand 5 minutes before serving.


**1 cup of this is only about 250 calories!

Sunday, January 24, 2010

menu planning 1/25-1/31

sunday - mandi's salsa chicken
chickepea salad with spicy ranch dressing
fruit medley

monday - blt's
homemade sweet potato fries
oranges

tuesday - bacon, leek and tomato spagetti (racheal ray recipe)
carrot cake salad
cantelope

wednesday - crockpot chicken torilla soup
avacodo and lime salsa
tortilla chips
pears

thursday - left overs

friday - parmesan lemon chicken with feta over orzo
cream cheese and bacon stuffed mushrooms
broiled asparagus
honeydew melon
brownies

saturday - dinner at chuck and amy's

sunday - 'tokyo joe'-style veggie bowl with brown rice
edamame
cucumbers with sour cream dip
apples

Saturday, January 23, 2010

the best zucchini fries

you will need: a cutting board, sharp knife, 2 shallow mixing bowls, a fork, cookie sheet, tinfoil and a spatula
yields 2-4 servings

1 large zucchini or 4 small
3 eggs
1/4 cup milk
1 1/2 cup italian breadcrumbs (homemade or store-bought)
3/4 cup grated parmesan
pepper
pam butter spray


preheat oven to 425 degrees.

whip eggs and milk until frothy in one bowl, set aside. mix breadcrumbs, parmesan and pepper in another bowl, set aside. slice zucchini into thin rounds.

place tinfoil over cookie sheet and spray with pam.

using fork, dip zucchini into eggs, then coat with breadcrumbs. place on cookie sheet.

bake for 15 minutes and flip. bake for 5-10 minutes more.

Tuesday, January 19, 2010

easy cheesy tomato and pasta sauce for two

you will need a large saute pan with lid and a slotted wooden spoon
yields 2 servings

1 tbsp olive oil
1/2 cup onion, finely chopped
1 large clove garlic, chopped or grated
salt and pepper
1/2 dried italian seasoning packet
1 can delmonte italian-style stewed tomatoes
1 1/2 cups chicken broth
1 cup dry whole wheat pasta (i like the spirals)
2 tsp honey
fresh parsley, chopped
2-4 tbsp parmesan cheese

saute onion, garlic, salt and pepper on medium high heat in olive oil until tender.

stir in 1/2 cup chicken broth and can of tomatoes. saute on medium heat 4-5 minutes (tomatoes will begin to break up a little).

add italain seasoning and pasta. coat. pour chicken broth (approximately 1 cup) until slightly soupy. make sure all the pasta has been wet.

cover with lid and turn burner to low. stir every 2 minutes for 8 minutes. if liquid evaporates and pasta is not tender, add a little more broth and continue to cook with cover on. when pasta is soft, remove cover and turn up heat to reduce sauce mixture until it's the consistency you like.

mix in honey, parsley and cheese right before serving.

serve with steamed veggies and grilled chicken breast.

Sunday, January 17, 2010

menu planning 1/18-1/24

sunday - ribs
grilled zucchini and squash
corn on the cob
pineapple

monday - steak
steamed broccoli
yukon gold potatoes
carrot cake

tuesday - spinach pesto on wheat pasta with cherry tomatoes, yellow peppers and parmesan cheese
strawberry shortcake

wednesday - mozzerella cheese stuffed chicken breast
green beans
blackberries

thursday - four cheese stuffed silly mushrooms (hungry girl recipe)
ramen noodle salad
brussel sprouts in butter
grapes
ice cream

friday - eat out at chili's

saturday - leftovers

sunday - mandi's salsa chicken
chickpea salad with spicy ranch dressing
fruit medley

Friday, January 15, 2010

portabella mushroom parmesan

you will need a cookie sheet, aluminum foil, wire cooling rack, cooking spray like 'pam', 2 shallow bowls, fork, wide spatula
yields 4 servings

2 eggs
1/2 cup italian-style bread crumbs
1 teaspoon sweet paprika
2 tablespoons minced parsley, plus additional for garnish
1 cup grated parmesan cheese
1 teaspoon garlic powder
1 teaspoon oregano
4 large (5 to 6-inches wide) stemmed portabella mushrooms, brushed clean
1 cup spaghetti sauce
1 1/2 cups shredded mozzarella cheese
salt and pepper

preheat oven to 400 degrees.

line cookie sheet with aluminum foil. place cooling rack on top and spray rack with pam.

combine egg, salt, pepper, garlic powder and oregano in a bowl. mix well.

in separate bowl, combine bread crumbs, 1/2 cup parmesan cheese, parsley and paprika (to taste). mix well.

dip both sides of mushrooms into egg mixture and dredge in crumb mixture until both sides are completely coated. transfer, stem side down, to prepared wire rack. spray tops with pam and bake for 15 to 20 minutes, or until mushrooms are tender. remove pan form oven.

reset oven to 450 degrees.

carefully turn mushrooms stem side up. cover each mushroom with remaining parmesan cheese. spoon spaghetti sauce over parmesan and top with mozzarella cheese. return to oven and bake until cheese melts, about 10 minutes. sprinkle with any remaining parsley and serve.

Sunday, January 10, 2010

menu planning 1/11-1/17

sunday - pork shoulder roast
cooked carrots
yukon gold baby potatos
cooked pears with havarti cheese

monday - veggie soup (using pork shoulder broth)
french bread
sliced apples

tuesday - pepperjack and bacon stuffed chicken breast
green and wax beans
cottage cheese
oranges

wednesday - blts
spring green salad
blueberries

thursday - leftovers

friday - veggie kabobs
corn on the cob
yogurt
kiwi

saturday - eat out at 'c level'

sunday - ribs
grilled zucchini and squash
corn on the cob
pineapple

Saturday, January 9, 2010

cheese (or chicken) enchiladas

you will need 2 mixing bowls, a large spoon, and a greased 22 cm x 33 cm cake pan
yields 4 servings (recipe can easily be doubled)

8 small corn tortillas
1/4 cup chopped onions
1/2 cup part-skim ricotta cheese
1 cup low-fat cottage cheese
1 1/2 cup shredded cheese (i like sharp cheddar, but you can use any)
1 can diced green chilis (i like hot, but you can use medium or mild)
1 can enchilada sauce
1/2 can low-fat cream of chicken soup
(can shred up a 6-8 oz of cooked chicken breast if desired)

preheat oven to 400 degrees.

in first bowl, blend 1/2 can enchilada sauce and 1/2 can cream of chicken soup.

in second bowl, combine cottage cheese, ricotta cheese, 1/2 cup shredded cheese and green chilis (add the shredded chicken to this step).

coat one tortilla and with the sauce/soup mixture and place a scoop of cheese mixture in the middle. roll and place seam-down in cake can.

repeat until all tortillas are rolled and in pan. dump any sauce mixture left-over on top of tortillas.

pour 1/2 can enchilada sauce over tortillas.

bake for 15 minutes and take out of oven.

sprinkle onions and 1 cup cheese over warm enchiladas.

put back in oven for 10 minutes. serve right away.
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