Saturday, August 15, 2009

Sunday - 5 Day Meal Planner 8/16

Monday: Celebration Fish
Tuesday: Cheeseburger stuffed Potatoes
Wednesday: Pork Tenderloin
Thursday: Ravioli Lasagna
Friday: White Chili

I will assume you have: salt (kosher or sea), pepper, Dijon mustard, maple syrup, olive oil, Worcestershire sauce, unsalted butter, (6 slices) American cheese, ground cumin, dried oregano, chili powder, milk, dry champagne or white wine, Real Lemon Juice, dried parsley and eggs (need yolks only)

****Harris Teeter is having TRIPLE coupons until 8/18****

From the store:
1/2 lb lean ground beef
1 pkg. frozen flounder fillets
1 lb lean ground chicken
1 2-3 pound pork tenderloin
3 large Russett potatoes
4 small baking potatoes
3 medium onions
1 small bag of baby carrots
3 cloves garlic
2 cups fresh baby spinach
2 limes
1 bag of chopped romaine lettuce26-oz jar marinara or pasta sauce
1can tomato paste
1 15 ounce can Great Northern Beans
1 (15-oz) can cannellini beans
4 cups low-sodium, fat-free chicken broth
1 and ½ cup polenta
Grated parmesan cheese
Plain low-fat yougurt
1 1/2 cups shredded part-skim mozzarella cheese
Light Cream
Two 13-oz packages cheese ravioli
1 bag Birds Eye Vegetable Steamers
1 10 ounce chopped frozen spinach, thawed and water squeezed out of it

On Sunday night go ahead and make the polenta and get it into the fridge for tomorrow night. Chop potatoes and chop and grate onions. Personally I would also put the ravioli lasagna together and pop it into the fridge but you don’t have to since it is pretty easy. Then…sit down and watch True Blood!

Monday - Celebration Fish with Baked Polenta 8/17

Celebration Fish
Created by The MDM Team, Wednesday, January 23, 2008 from

I would cut and bake the Polenta Fries first...

1 pkg. frozen flounder fillets
1 grated onion
2 tbsp. butter
4 egg yolks
6 tbsp. light table cream
3 cups dry champagne
Parsley flakes

Melt butter in large skillet. Cook fish, onions and 1/2 cup of the champagne until fish is lightly browned. Remove fish and onions from skillet and keep warm. In separate bowl combine egg yolks and cream. Add to champagne in skillet. Stir over “low” heat. Add remaining 2 1/2 cups champagne. Sauce will thicken slightly. Pour over fish and onions. Sprinkle with parsley flakes to serve.

Baked Polenta Fries Recipe

2 cups organic milk
2 cups water
1 1/2 cups polenta
1 teaspoon fine grain sea salt
1/2 cup grated Parmesan cheese
1/4 cup melted clarified butter or olive oil

Preheat oven to 350 degrees
Bring the milk and water just to a boil in a large saucepan. Slowly stream in the polenta while stirring constantly. Stir in the salt and turn down the heat a bit if needed (you don't want the polenta to scorch). Continue stirring until the polenta thickens up (see picture), this can take anywhere from just a few minutes to much longer depending on your polenta. Stir in the cheese.
Remove from heat and spread out 1/2-inch thick onto a baking sheet using a spatula (although I feel like I get a better shape by letting it cool a minute or two and then using my hands). Chill in a refrigerator for at least an hour, or overnight. Cut into wide-cut "fry" shapes using a straight-edge for guidance and uniformity (or opt for a more rustic cut). Rub each fry with a bit of clarified butter or olive oil and sprinkle with some salt.
Bake in a 450 degree oven, middle rack, for 20 minutes or until golden and crispy. Flip the fries once after ten minutes.

Serve fish with polenta fries.

Tuesday - Cheeseburger Stuffed Potatoes 8/18

Cheeseburger Stuffed Potatoes


3 large russet potatoes, scrubbed
1 Tbs olive oil
1 medium onion, chopped
1/2 lb lean ground beef
1 tsp Worcestershire sauce
1/4 cup tomato paste
3 Tbsp parmesan cheese
1/2 tsp salt, plus 1/4 tsp Pepper, to taste
2 Tbsp unsalted butter
2 Tbsp plain low-fat yogurt
6 slices American cheese

Preheat oven to 450°F. Prick potatoes several times with a fork and place them directly on oven rack. Bake until tender, 50 to 60 minutes.
While potatoes are baking, heat the oil in a deep skillet over medium heat. Add the onion and cook until slightly translucent, about 10 minutes. Add the beef, stirring to break it up, and cook about 5 minutes, until browned.
Stir in the Worcestershire sauce, tomato paste, parmesan cheese, 1/2 tsp salt, and pepper to taste. Cook another 5 minutes.
Remove potatoes from oven and set aside until cool enough to handle. Cut them in half lengthwise and carefully scoop out the flesh into a mixing bowl, leaving some behind to keep the shells intact. Mash potatoes lightly with a fork, then mix in the butter, yogurt, and 1/4 tsp salt. Set aside.
Fill each potato shell with about 2 Tbsp of the cooked hamburger mixture, then top with about 3 Tbsp of the potato mixture, mounding slightly. Top with a slice of American cheese and bake until melted, about 5 minutes. Serve immediately.

Per Serving 413 calories, 23 g fat (10 g saturated), 708 mg sodium, 57 mg cholesterol

Quickie-side suggestion: Toss a bag of chopped romaine lettuce with 6 Tbsp olive oil, 2 Tbsp lemon juice, and parmesan cheese. Salad doesn't get much easier!

Wednesday - My Yummy Pork Tenderloin 8/19

My Quick and Painless (Not to Mention Yummy) Pork Tenderloin
by Shazana Haney

1 2-3 pound prok tenderloin
2 TBS Olive Oil
Chicken broth
4 small baking potatoes quartered
1 small bag of baby carrots
2 TBS Dijon Mustard
¼ cup maple syrup

Preheat the oven to 350 degrees
In a dutch oven heat the oil over the stove
Sprinkle the tenderloin with the salt and pepper and put it into the dutch oven searing the sides (about 3 min/side if the Dutch oven is sufficiently hot)
Now take it off the stove and pour enough chicken broth into the Dutch oven to cover the bottom and put the potatoes and carrots in the pot.
Bake for about 45 min or until done to your liking.

If you whisk together 2 TBS of Dijon Mustard with ¼ cup of maple syrup and heat until it is slightly thickened this is a great sauce to have with the tenderloin.

This is a one pot meal!

Thursday - Ravioli Lasagna 8/20

Ravioli Lasagna
by Rosemary Black

Serves: 6

26-oz jar marinara or pasta sauce
Two 13-oz packages cheese ravioli
1 1/2 cups shredded part-skim mozzarella cheese

**I add a 10 ounce package of frozen, chopped spinach to this and it is good and the kids get their veggies**

Spread 1/2 cup marinara sauce in the bottom of a foil baking pan. Spread 1 package of ravioli in a single layer on sauce. Top with 1 cup of sauce (**I put the spinach between the sauce and cheese**) and 1/2 cup mozzarella. Layer the second package of ravioli on top, then 1 cup sauce(**) and 1 cup mozzarella. Cover pan with foil and freeze until ready to use, or bake covered at 400 degrees for 30 minutes, then uncovered for 5 to 10 minutes.

I would add a bag of Birds Eye Vegetables to make the meal complete.

Friday - White Chili 8/21

White Chili
by Rosemary Black

2 Tbs olive oil
1 onion, finely chopped
3 Tbs chopped garlic
1 lb lean ground chicken
3 cups low-sodium, fat-free chicken broth
2 Tbs lime juice
1 tsp ground cumin
1 tsp dried oregano

1 tsp chili powder, or to taste
1 (15-oz) can cannellini beans, rinsed
1 (15-oz) can great northern beans, rinsed
2 cups fresh baby spinach

1. In a large, deep-sided skillet, heat oil over medium heat for 30 seconds. Add onion, garlic, and chicken. Cook for 10 minutes, or until chicken is white. Stir to break up any chunks.
2. Add remaining ingredients, except spinach, and stir well. Cook over medium heat until mixture boils. Reduce heat to medium-low and simmer, uncovered, 15 to 20 minutes, or until thick and bubbly. Stir in spinach; cook 1 minute, or until wilted.
3. Serve with garnishes: sour cream, salsa, or guacamole.

HOW KIDS CAN HELP: Measure ingredients; rinse beans in a colander; place garnishes in small bowls.

PER SERVING (2 cups): 327 calories, 8 g fat (1 g saturated), 995 mg sodium, 56 mg cholesterol

This is a great meal that has a starch, meat and a veggie! Enjoy!