Saturday, September 12, 2009

Sunday - 5 Day Meal Planner 9/13

Monday: Honey-Soy Broiled Salmon
Tuesday: Barbecue Pork Roast
Wednesday: Fastest-Ever Enchiladas
Thursday: Spaghetti with Turkey Meatballs
Friday: Slow Cooker Corned Beef and Cabbage

I will assume you have salt, pepper, hot sauce, 1 bottle of a dark beer, 3 slices white bread, whole milk, grated parmesan cheese, vegetable oil, olive oil, red pepper flakes, dried basil, sugar, soy sauce, honey, cider vinegar, lemon juice, mustard, celery seed, barbeque sauce, Worcestershire sauce

From the grocery: I have to point out that Costco has salmon, pork roast, corned beef and rotisserie chickens for cheaper than any place that has quality meats. I have been buying these things from there. I do NOT like their ground turkey since they use Butterball and it tastes yucky. I buy Shady Brook Farms ground turkey from Walmart when I get my produce. The Walmart in Mocksville, NC actually has good produce and lots of organic choices. I am working on a way to incorporate money savers into the meal planner.

1 4pound corned beef brisket with spices
1 4 pound pork loin roast
¾ pound ground turkey (93% lean dark meat)
½ pound Italian Turkey Sausage
1 pound Salmon filets
1 rotisserie chicken
2 cups grated cheddar cheese
heavy creamsour cream
1 jalapeƱo
1 bunch of cilantro
2 bags of salad
1 lime
3 scallions
2 stalks of celery
1 small red onion
7 cloves garlic
1 tsp minced fresh ginger
4 carrots
1 med onion
6 red potatoes
1 med head of cabbage
prepared horseradish
rice vinegar
1 can Rotel
1 28 ounce can crushed tomatoes in thick puree
1 pound spaghetti
6 flour tortillas
sesame seeds
2 bags Birds Eye Vegetable Steamers

On Sunday night I would definitely make the turkey meatballs, chop all vegetables and strip the rotisserie chicken. I would also marinate the pork. Now...True Blood! Is it the last episode?

Monday - Honey-Soy Broiled Salmon 9/14

Honey-Soy Broiled Salmon:
Recipe courtesy from

1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned and cut into 4 portions
1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.

Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

To toast seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Serve with Birds Eye Vegetable Steamers

Tuesday - Barbecue Pork Roast 9/15

Barbecue Pork Roast
Recipe courtesy Paula Deen from

1/4 cup Worcestershire sauce
1/4 cup soy sauce
2 tablespoons honey
2 tablespoons cider vinegar
3 teaspoons lemon juice
1 teaspoon prepared mustard
1 teaspoon salt
1/2 teaspoon celery seed
1/2 teaspoon black pepper
2 cloves garlic, minced
1 (4-pound) pork loin roast
1 cup barbeque sauce

In a small bowl, combine Worcestershire sauce, soy sauce, honey, vinegar, lemon juice, mustard, salt, celery seed, pepper, and garlic. Place pork loin roast in a large plastic resealable bag and pour marinade over pork loin. Seal and marinate in refrigerator for at least 4 hours (preferably overnight).

Preheat oven to 325 degrees F.

Remove roast from bag, place in a roasting pan, and discard marinade. Roast pork loin at 325 degrees F for 2 to 2 1/2 hours, or to an internal temperature registers 160 to 170 degrees F. on an instant-read thermometer. Serve with BBQ sauce.

Serve with Birds Eye Vegetable Steamers.

Friday, September 11, 2009

Wednesday - Fastest-Ever Enchiladas 9/16

Fastest-Ever Enchiladas

Recipe courtesy Ingrid Hoffmann, 2008 from

1 (14-ounce) can diced tomatoes with chiles, drained
2 scallions, light green and white parts only, finely chopped
1 jalapeno, seeded, deveined, and finely chopped
1/2 cup finely chopped cilantro leaves
1 lime, juiced
Pinch salt

1 rotisserie chicken, meat removed and shredded (skin and bones discarded)
2 cups grated Cheddar
1 cup sour cream
1/2 small red onion, finely chopped
Salt and freshly ground black pepper
6 (8-inch) flour tortillas

To prepare the salsa: Combine the tomatoes, scallions, jalapeno, cilantro, and lime juice in a mixing bowl. Add a healthy pinch of salt and set aside at room temperature until ready to cook the enchiladas.

Preheat your oven to 350 degrees F. Spray a 9 by 13-inch baking dish with nonstick cooking spray.

To prepare the enchiladas: Place the shredded chicken in a large bowl. Add half of the grated cheese, sour cream, and onion; season with salt and pepper. Mix well to combine.

Place the tortillas on your work surface. Spoon about 1 cup of the chicken mixture across the center of each tortilla. Roll them up to close and place, seam side down, in the prepared baking dish. Pour the salsa over the tortillas. Cover with aluminum foil and bake until heated through, about 40 minutes.

Remove the foil and sprinkle the enchiladas with the remaining 1 cup of grated cheese. Return the baking dish to the oven until the cheese is melted and edges of the tortillas are just beginning to get crisp, 5 to 8 minutes. Serve hot.

Serve with bagged salad and light dressing.

Thursday - Spaghetti With Turkey Meatballs 9/17

Spaghetti with Turkey Meatballs:

Recipe courtesy The Neelys from


Turkey Meatballs:
3 slices white bread , crust removed and torn into small shreds
1/4 cup whole milk
3/4 pound ground turkey (recommended: 93 percent lean dark meat)
1/2 pound Italian turkey sausage, casing removed
1/4 cup grated Parmesan, plus more for serving
2 tablespoons finely chopped parsley leaves
2 cloves garlic, finely chopped
Salt and freshly ground black pepper
Vegetable oil, for pan-frying

Spicy Tomato Sauce:
2 tablespoons olive oil
3 cloves garlic, chopped
1 teaspoons red pepper flakes
1 (28-ounce) can crushed tomatoes, in thick puree
1 teaspoon dried basil
1 teaspoon sugar
Salt and freshly ground black pepper
1 pound spaghetti, cooked al dente

For the meatballs:
Preheat vegetable oil over medium heat.

In a medium bowl, soak the torn white bread with the milk. Let soak for 1minute then remove the bread and squeeze out the excess milk.

In another bowl, add ground turkey, turkey sausage, Parmesan, parsley, garlic and salt and pepper. Add milk soaked bread and mix all ingredients gently.

Form meat mixture into 1 1/2-inch meatballs. In a large heavy skillet, add meatballs and cook until golden brown on all sides. Remove the meatballs to a paper towel lined platter. Repeat in batches until there are no remaining meatballs.

Add meatballs to the cooked sauce and add salt and pepper, to taste. Cook for 10 minutes.

For the sauce:
Heat olive oil in a large heavy bottomed saucepan. Add garlic and red pepper flakes and cook until fragrant. Add crushed tomatoes and let simmer for 15 minutes. Add dried basil, sugar, salt and pepper.

Toss spaghetti and sauce with meatballs in a large serving bowl. Top with grated Parmesan cheese.

Serve with a bag of salad and light dressing.

Friday - Slow Cooker Corned Beef and Cabbage 9/18

Slow Cooker Corned Beef and Cabbage:
Recipe courtesy Suki Hertz

2 stalks celery, halved
4 carrots
1 medium onion, cut in 4 wedges
4 to 6 red potatoes , quartered
1 4-pound corned beef brisket
12-ounce bottle stout or dark ale
1 tablespoon corned beef spices or pickling spices (or spices that come with the brisket)
1 medium head cabbage, cut into 6 wedges

For serving: grainy mustard and horseradish sauce, recipe below

Place celery, carrots, onion and potatoes in the bottom of a large slow-cooker or crock pot. Rinse the corned beef brisket and place over vegetables. Add the bottle of stout, spices and enough water to just cover the meat. Cover and cook on LOW for eight to nine hours.

Remove the meat and vegetables from the pot and cover with foil to keep warm. Increase heat to high and cook cabbage until softened but still crispy, 20 to 30 minutes.

Slice brisket across the grain, serve with vegetables, mustard and horseradish sauce. Pass extra cooking liquid at the table.

Creamy Horseradish Sauce:
1/2 cup heavy cream
1/4 cup sour cream
1/4 cup drained prepared horseradish
dash hot sauce
salt and pepper to taste

Whip cream to soft peaks and then fold in sour cream and horseradish, to taste. Season with salt, pepper and a dash of hot sauce.

Tuesday, September 8, 2009

SORRY! No Meal Planner This Week!

I was at my brother's wedding in Charleston, SC this weekend and could not get a planner done that I actually thought was good! Sorry guys, I will resume next week. Try one of the other one's. They are all good!

Also, if you have some good recipe suggestions that are healthy and esay I am always looking! Please submit them to me via e-mail!