Saturday, August 8, 2009

Sunday - 5 Day Meal Planner 8/9

OK Guys. This is "Eat Healthy" Week. All of the recipes you will find this week are 200-400 calories per serving. 4 of them came straight from the Cooking Light Annual Recipes 2007 cook book. Let us all try and eat healthy this week.

Monday: Grouper Parmesan
Tuesday: Eggs for Supper - Cajun Quiche in a Rice Crust
Wednesday: Classic Meat Loaf
Thursday:Pork Chops with Maple Mustard Glaze
Friday:Chicken with Corn and Cheese Sauce

I will assume you have garlic powder, salt, onion powder, eggs, PAM, Tabasco, skim milk, Ketchup, Dijon Mustard, dried basil, black pepper, white bread, butter, pure maple syrup, chili powder, paprika, parmesan cheese and Real Lemon Juice

From the Grocery:
3 ounces andoulle sausage or kielbasa, chopped (about 2/3 cup) – I use the Butterball Smoked Sausage which is made with turkey and is low fat
2/3 pound extra lean ground beef
½ pound lean ground veal
6 ounces lean ground pork
4 (4 ounce) boneless pork loin chops, trimmed
8 boneless skinless chicken breast halves (Costco carries organic chicken breasts and the quality is great!)
2 pounds Grouper filets
Long grain white rice
Reduced-fat shredded Cheddar cheese
2 cups (8 ounces) worth of shredded extra sharp Cheddar cheese
Egg Beaters (3/4 cup)
Egg Beaters Just Whites
Small plain fat free yogurt
1 small sour craem
Smallest container of 2% milk for ½ cup worth
4 ounces fat free cream cheese
Small Heavy Cream
Fresh Sage
Fresh Thyme
Fresh Parsley
2 onions
1 red onion
1 tomato
Fresh Parsley
Fresh Chives
Celery (enough for ½ cup chopped)
1 Red Bell Pepper
2 bags of your favorite salad (make sure you have dressing)
Bottled minced garlic (small bottle)
2 bags of Birds Eye Vegetable Steamers
1 big bag of frozen corn
Ore Ida Fries (I still think you should get these from Costco in the big bag)
Fat-free less-sodium chicken broth (Costco sells an organic brand by the case and it is the best tasting I have had! I use it to make black beans and potato soup that my girls love!)

On Sunday before the week starts chop all of your veggies. Also, go ahead and put your meat loaf together so all you have to do is pop it in the oven. I would also cook the rice for the quiche. Cook 1 cup of rice to yield 2 cups cooked. I only use Basmati but I think Minute Rice would also work.

Monday - Grouper Parmesan 8/10

Grouper Parmesan: compliments of the Destin Ice Seafood Market

2 pounds grouper filets
1 cup sour cream
¼ cup Parmesan Cheese
1 tsp lemon juice
Chopped Parsley
1 tsp grated onion
1 tsp salt
1/8 tsp Tabasco

Preheat oven to 350 degrees.

Coat an 8x12 inch baking dish with PAM and place the filets in it. Mix sour cream, cheese, lemon juice, onion, salt and Tabasco in a bowl and spread over fish. Sprinkle with paprika and bake for 25-30 min or until flake easily with a fork. Garnish with parsley. Grouper itself is only 110 calories for 4 ounces!

Serve with a bag of salad and your favorite dressing!

Tuesday - Eggs for Supper: Cajun Quiche in a Rice Crust 8/11

Eggs for Supper - Cajun Quiche in a Rice Crust:

2 cups cooked long-grain white rice, cooled
1 tsp garlic powder
1 tsp onion powder
½ tsp salt
1 large egg, lightly beaten
¼ cup reduced-fat shredded Cheddar cheese
½ cup chopped onion
½ cup chopped celery
½ cup chopped red bell pepper
1 tsp bottled minced garlic
3 ounces andouille sausage or kielbasa, chopped
¾ cup egg beaters
2 large egg whites
¼ cup plain fat free yogurt
¼ tsp salt
¼ tsp Tabasco (I use much more)
¼ reduced fat shredded Cheddar cheese

Preheat oven to 375 degrees

To prepare crust, combine first 5 ingredients. Spread into bottom and up sides of a 9 inch pie plate coated with PAM. Sprinkle evenly with ¼ cup cheese.

For filling heat a medium size PAM coated skillet over medium-high heat. Add onion and next 4 ingredients. Saute 5 min. Spoon this into the crust. Combine egg beaters and next 4 ingredients with a whisk until well blended and pour this over the sausage mixture. Sprinkle with cheese and bake for 30 minutes until the center is set. Let stand 10 min before serving.
FYI this only has 291 calories per serving which is ¼ of the quiche!

We will be having this with a bag of Birds Eye Vegetable Steamers.

Wednesday - Classic Meatloaf 8/12

Classic Meat Loaf:

1 slice of white bread
2 TBS fat-free milk
½ cup ketchup, divided
2/3 pound of extra lean ground beef
½ pound extra lean ground veal
6 ounces lean ground pork
½ cup chopped onion
1/3 cup chopped fresh parsley
1 TBS Dijon Mustard
1 tsp dried basil
¾ tsp salt
¼ tsp black pepper
2 large egg whites, lightly beaten

Preheat oven to 350 degrees.

Pulse bread in a food processor until you get coarse crumbs. Measure 1 and ½ cups. (I always have Panko bread crumbs on hand if you don’t want to take this extra step…). Combine bread crumbs and milk in a large bowl and let stand for 5 min. Add 2 TBS ketchup, beef and next 9 ingredients.

Shape into a 9x5 inch loaf and place on a PAM coated broiler pan. Spread 6 TBS ketchup on top of the loaf and bake for 1 hour or until a thermometer registers 160 degrees. Let it stand 10 min and then cut into 12 slices for 6 servings. Only 231 calories per serving!

Ore Ida Fries make a nice addition to this dish.

Thursday - Pork Chops with Maple Mustard Glaze 8/13

Pork Chops with Maple Mustard Glaze:

1 tsp butter
4 (4 ounce) boneless pork loin chops, trimmed
½ tsp salt
¼ tsp black pepper
½ cup fat-free less-sodium chicken broth
¼ cup pure maple syrup
2 TBS Dijon Mustard
1 tsp chopped fresh sage
1 tsp chopped fresh thyme
2 tsp heavy cream

Melt butter in a large nonstick skillet over medium heat. Sprinkle chops with salt and pepper and then add them to the pan. Cook 4 min on each side or until lightly browned. Remove from pan and keep warm.

Add broth to pan along with next 4 ingredients. Bring to a boil and cook 3 min or until slightly thick. Stir in cream and reduce heat to medium. Return pork to pan and simmer 3 min or until pork is done only turning once. This one is only 214 calories per chop!

Add Birds Eye Steamers to this and you have a great meal!

Friday - Chicken with Corn and Cheese Sauce 8/14

Chicken with Corn and Cheese Sauce:

1 tsp butter
2 cups frozen thawed corn
1 cup finely chopped red onion
2 tsp chili powder
1 cup coarsely chopped peeled tomato
½ cup 2% milk
4 ounces fat-free cream cheese
2 cups shredded extra sharp Cheddar cheese
½ tsp salt
¼ tsp black pepper
¼ tsp Tabasco (Again, I use much more)

8 chicken breast halves
½ tsp salt
¼ tsp black pepper
¼ cup chopped fresh chives

Prepare the grill.

For the sauce melt the butter in a large sauce pan over medium heat. Add corn and onion. Cover and cook 10 min or until onion is tender. Stir in chili powder and cook 1 min then stir in tomato and coo for 2 min then add the milk and cream cheese and cook for about 6 minutes over low heat stirring frequently. Then stir in Cheddar cheese, ½ tsp salt, ¼ tsp pepper and Tabasco and cook until cheese is melted. Cover and keep warm.

Sprinkle chicken with ½ tsp salt and ¼ pepper. Put it on the PAM coated grill and grill until done. Sprinkle with chives and serve with sauce.
1 serving is 1 chicken breast half, 1/3 cup sauce, 1 and ½ tsp chives and is 371 calories.

Add a bag of salad and your favorite dressing to this if you want. I don't think I would need to!

Sunday, August 2, 2009

Sunday - 5 Day Meal Planner 8/2

Monday: Mac and Cheddar Cheese with Chicken and Broccoli
Tuesday: Fish Soft Tacos with Pico de Gallo - Black Bean Sauce
Wednesday: Skillet Pork and Peppers
Thursday: Beef Roast with Root Vegetables
Friday: Potluck again this week! You should have enough to feed you but you may want to add some Ore Ida Fries just for fun!

I will assume you have: Olive oil, butter, paprika, salt, pepper, ground cumin, all purpose flour, milk, cayenne pepper, Dijon Mustard, kosher salt, dry white wine, maple syrup, garlic powder, onion powder, chili powder

Shopping list:
1pound chicken tenders
1 5lb boneless beef roast
1 large pork tenderloin (1 and ½ pounds)
6 ounces of cod
1 pound elbow macaroni
1 can black beans
1 jar sliced pepperoncini peppers
1 14 ounce can of diced tomatoes
tomato paste
pico de gallo
flour tortillas
3 small onions
2 large sweet potatoes
6 cloves of garlic
16 fresh sage leaves
2 red or yellow bell peppers
1 celery root
2 parsnips
1 lime
2 and ½ cups raw broccoli florets
chicken stock
low sodium chicken broth
grated parmesan
3 cups of sharp cheddar
rice (Minute rice would work but I prefer basmati)
1 bag ore ida frozen fries (you may just want to go to costco and buy the big bag like we do, you will use them up no doubt)
1 bag of Birds Eye vegetable steamers

On Sunday night you should cook the fish for Tuesday. Just pop it in the oven at 350 degrees for 20-30 min while you watch True Blood until it flakes easily and store in the fridge until Tuesday. Also chop all onions and root vegetables. Believe me, you will be glad you did!

Monday - Mac and Cheddar Cheese with Chicken and Broccoli 8/3

Mac and Cheddar Cheese with Chicken and Broccoli:
Courtesy of Rachel Ray from

2 tablespoons extra-virgin olive oil, 2 turns of the pan
1 pound chicken breast tenders, chopped
Salt and pepper
1 small onion, chopped
1 pound macaroni elbows or cavatapi corkscrew shaped pasta twists
2 1/2 cups raw broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
1/2 teaspoon cayenne pepper
1 teaspoon paprika
3 cups whole milk
1 cup chicken stock
3 cups yellow sharp Cheddar
1 tablespoon prepared Dijon mustard

Place a pot of water on to boil for macaroni.

Heat a medium pan over medium to medium high heat. Add extra-virgin olive oil and chicken and season with salt and pepper. Saute a couple of minutes then add onion and cook another 5 to 7 minutes until onions are tender and chicken is cooked through. Turn off heat and reserve.

To boiling pasta water, add pasta and salt to season the cooking water. Cook 5 minutes, then add broccoli and cook 3 minutes more or until pasta is cooked to al dente and florets are just tender.
While pasta cooks, heat a medium sauce pot over medium heat. Add butter and melt, then add flour, cayenne and paprika and whisk together over heat until roux bubbles then cook a minute more. Whisk in milk and stock and raise heat a little to bring sauce to a quick boil. Simmer sauce to thicken about 5 minutes.

Drain macaroni or pasta and broccoli florets. Add back to pot and add chicken to the pasta and broccoli.

Add cheese to milk sauce and stir to melt it in, about a minute or so. Stir in mustard and season sauce with salt and pepper. Pour sauce over chicken and broccoli and cooked pasta and stir to combine. Adjust seasonings, transfer to a large serving platter and serve.

This is the perfect meal. Meat, starch, and a veggie…DONE!

Tuesday - Fish Soft Tacos with Pico De Gallo – Black Bean Sauce 8/4

Fish Soft Tacos with Pico De Gallo – Black Bean Sauce:
from Robin Miller from

6 ounces cooked fish, such as baked cod
4 flour tortillas
1/2 cup pico de gallo
1 can black beans, drained
1/4 cup sour cream
1/2 teaspoon ground cumin
Lime wedges

Preheat oven to 425 degrees F.

Heat fish and all 4 tortillas in a stack and wrapped in foil on a baking sheet for 8 to 10 minutes.
In a bowl, combine pico de gallo, beans, sour cream and cumin.

Arrange fish on tortillas and top with pico de gallo-black bean sauce and mixed stir fried vegetables. Serve with a lime wedge on the side.

Serve this with Birds Eye Vegetable Steamers

Wednesday - Skillet Pork and Peppers 8/5

Skillet Pork and Peppers:
from Food Network Magazine

1 large pork tenderloin (about 11/2 pounds), trimmed
Kosher salt
3 tablespoons extra-virgin olive oil
1 small onion, thickly sliced
2 red and/or yellow bell peppers, sliced into wide strips
6 cloves garlic, smashed
16 fresh sage leaves
2 tablespoons tomato paste
1/4 cup sliced pickled pepperoncini, plus 2 teaspoons liquid from the jar
1/3 cup dry white wine
2/3 cup low-sodium chicken broth
1/4 cup grated parmesan cheese

You may want to start on the rice first depending on the cook time for it.
Preheat the broiler. Slice the pork on an angle into 1-inch-thick pieces; season with salt. Heat a large ovenproof skillet over medium-high heat; add 1 tablespoon olive oil. Add the onion and bell peppers; season with 1/2 teaspoon salt and cook until the vegetables are crisp-tender and slightly browned, 4 to 6 minutes. Transfer to a plate.

Add the remaining 2 tablespoons oil to the skillet. Add the pork and sear over high heat until browned, 2 to 4 minutes per side. Transfer the pork to the plate with the onion and peppers.
Reduce the heat to medium and add the garlic, sage and tomato paste to the skillet. Cook, stirring, until the tomato paste turns brick-red, about 1 minute. Add the pepperoncini slices and their liquid, then pour in the wine and bring to a boil. Add the broth and return to a simmer.

Arrange the pork in a single layer in the skillet; add the onion and peppers and sprinkle with cheese. Transfer to the oven and broil until the pork is cooked through, 4 to 7 minutes.

How about some rice with this? Minute Rice would work fine although I do prefer Basmati…

Thursday - Beef Roast with Root Vegetables 8/6

Beef Roast with Root Vegetables:
by Robin Miller from

1/2 cup chopped onion
2 large sweet potatoes, cut into 2-inch pieces
2 parsnips, peeled and chopped*
1 celery root (celeriac), peeled and chopped*
1 (5-pound) boneless beef roast, trimmed of fat
Salt and ground black pepper
3 tablespoons all-purpose flour
1 (14-ounce) can diced tomatoes
1/3 cup maple syrup
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder

*Our kids eat just about everything, but if yours don't, try substituting carrots or more potatoes for parsnips or celery root. If you cut out the celery root, you may want to throw in a celery stalk that you can remove once the meal is done.

Arrange onion, sweet potatoes, parsnips and celery root in bottom of slow cooker. Season beef all over with salt and black pepper. Rub flour all over beef. Place roast on top of vegetables in slow cooker.

Whisk together tomatoes, maple syrup, chili powder, cumin, garlic powder, and onion powder. Pour mixture over beef.

Cover and cook on LOW for 12 hours or on HIGH for 8 hours.
Remove beef from slow cooker and shred with 2 forks. Serve 1/3 of shredded beef with this meal (and all of the vegetables) and refrigerate remaining beef for another use.

This is a one pot meal!!

Friday - Take a Break and Have a Pot Luck Dinner 8/7

Potluck again this week! You should have enough to feed you but you may want to add some Ore Ida Fries just for fun!