Saturday, September 26, 2009

Sunday 5 Day Meal Planner 9/27

Monday: Creole Catfish with Tartar Sauce
Tuesday: Flank Steak with Coffee-Peppercorn Marinade
Wednesday: Venetian Panino
Thursday: Three-Alarm Italian Style Chili Mac
Friday: Ham and Cheese Quiche

I will assume you have mayonnaise, Cajun seasoning, hot sauce, lemon juice, coffee, balsamic vinegar, olive oil, brown sugar, salt, pepper, butter, sourdough or wheat bread enough for 4-6 sandwiches, Dijon mustard, chili powder, 3 eggs, dried rosemary, all purpose seasoning and milk.
From the grocery:
1 pound catfish fillets (Costco has the for $4.99/pound daily and they are farm raised just like you want em’)
1 pound flank steak
1 and ½ pound ground sirloin
A small piece of ham (I used Smithfield’s found with the meats) enough to make 1 cup cubed (a little too much is not a problem)
2 cups smoked cheddar or mozzarella
1 cup shredded Colby and Monterey Jack cheese blend
Buttermilk (calls for 1 percent but skim works too)
Small container cottage cheese
8 ounces Gruyere, shredded
12 ounces sliced turkey (get some good deli turkey and ask them to slice it for sandwiches; get enough for 6 sandwiches)
1 8 or 9 inch premade pie shell in a foil pan
4 baking potatoes
2 red potatoes
1 onion
1 tomato
1 red bell
1 cubanelle pepper (get a jalapeƱo if you don’t see these)
2 bags salad
7 cloves garlic
Basil Leaves
I small jar sweet relish
Beef Stock
Corn Flakes
1 28 ounce can fire roasted crushed tomatoes
1 pound penne pasta
1 bag Ore Ida fries

Don't forget about these printable grocery coupons and freebies page when you are doing your shopping!

On Sunday night marinate the flank steak and crush the corn flakes up. I would also chop the onions and peppers for Thursday. Now watch the first episode of the season of...DEXTER! Yay!

Monday - Creole Catfish with Tartar Sauce 9/28

Creole Catfish with Tartar Sauce
Recipe courtesy Sandra Lee, 2008 found at

1 pound catfish fillets
1 1/2 cups 1 percent buttermilk
2 teaspoons Cajun seasoning
1 1/2 cups cornflake crumbs

For Creole tartar sauce:
1/2 cup mayonnaise
1 tablespoon sweet relish
1 teaspoon Cajun seasoning
Dash hot sauce
1 teaspoon lemon juice

For the catfish:
Preheat oven to 350 degrees F. Lightly spray baking sheet with olive oil cooking spray; set aside.
Cut catfish into 4-ounce serving portions. Place in a large zip-top bag; set aside.
In a small bowl stir together buttermilk and Cajun seasoning. Pour into zip-top bag over fish. Squeeze out air and seal. Marinate in refrigerator for 30 minutes.
Spread cornflake crumbs in a pie plate or shallow bowl. Remove fish from bag, shaking off any excess buttermilk. Coat catfish with crumbs and place on prepared baking sheet.
Lightly spray with cooking oil and bake for 15 minutes.

For Creole tartar sauce:
In a small bowl stir together all ingredients. Refrigerate until ready to use.
Serve fish hot with tartar sauce.

I like this with a side that has some substance and is easy. Since dinner was a little involved why don’t you just bake a couple of potatoes and then serve them with, my personal fav, cottage cheese?

Tuesday - Flank Steak with Coffee-Peppercorn Marinade 9/29

Flank Steak with Coffee-Peppercorn Marinade
Recipe courtesy found at

3 tablespoons strong brewed coffee
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon brown sugar
2 cloves garlic, minced
1 teaspoon whole black peppercorns, crushed
1/2 teaspoon salt
1 pound flank steak, trimmed of fat

Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

Heat grill to high.

Remove steak from marinade (discard marinade). Lightly oil grill rack (see Tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Serve with a bag of salad.

Wednesday - Venetian Panino 9/30

Venetian Panino
Recipe courtesy Giada De Laurentiis found at

8 ounces Gruyere, shredded
2 tablespoons butter, at room temperature
2 tablespoons Dijon mustard
1 garlic clove, chopped
12 ounces sliced turkey
12 slices wheat or sourdough bread , crusts removed
6 tablespoons olive oil

Start the fries.

Into a food processor, add the cheese, butter, mustard, and garlic. Blend until the mixture is thick, smooth and spreadable.

Spread the cheese mixture over 1 side of each bread slice. Arrange the turkey slices over the cheese mixture on 6 of the bread slices. Top sandwiches with the remaining bread slices, cheese mixture side down, pressing gently to adhere. Cut the sandwiches in half.

Heat 3 tablespoons of oil in a heavy skillet over medium-low heat. Cook half of the sandwiches until golden brown and heated through, about 4 minutes per side. Transfer to a serving platter and tent with foil to keep them warm. Repeat with remaining 3 tablespoons of oil and sandwiches. Serve immediately.

Eat with Ore Ida fries.

Thursday - Three-Alarm Italian Style Chili Mac 10/1

Three-Alarm Italian Style Chili Mac
Recipe courtesy Rachael Ray found at

1 pound penne pasta or cavatappi (hollow pasta spirals)
2 tablespoons extra-virgin olive oil, 2 turns of the pan
1 1/2 pounds ground sirloin
2 tablespoons chili powder, 2 palmfuls
Black pepper
1 onion, chopped
1 cubanelle pepper, seeded and chopped
1 red bell pepper, seeded and chopped
3 to 4 cloves garlic, chopped
1 cup beef stock
1 (28-ounce) can fire roasted crushed tomatoes
Handful basil leaves, torn
2 cups shredded smoked Cheddar or scamorza ( smoked aged mozzarella)

Cook pasta in salted water until al dente. Preheat broiler to high.

Meanwhile, heat a deep skillet over medium high heat with extra-virgin olive oil. When oil ripples or smokes, crumble beef and brown, 5 to 6 minutes. Season the meat with chili powder, salt and pepper. When meat has browned, add onions, peppers and garlic. Cook vegetables until soft, 6 to 7 minutes. Add stock and scrape up pan drippings. Stir in crushed tomatoes, simmer sauce 10 minutes and fold in basil. Drain pasta and add to sauce. Toss to combine and transfer to a casserole dish. Cover with cheese and brown under broiler 3 to 4 minutes.

Friday - Ham and Cheese Quiche 10/2

Ham and Cheese Quiche
Recipe courtesy Sandra Lee, 2008 found at

2 red potatoes, cubed
1 tablespoon dried rosemary
1 cup cubed ham
1 (8 or 9-inch) premade pie shell in foil pan
1 cup shredded Colby and Monterey jack cheese blend (recommended: Kraft)
3 eggs
1 cup milk
1 teaspoon all-purpose seasoning (recommended: McCormick)

Preheat oven to 400 degrees F.

Place potatoes and rosemary in a microwaveable dish. Cover with a damp paper towel and microwave for 2 minutes, until almost cooked through.

Cover the bottom of the premade pie shell with potatoes, ham, and cheese. Place on a cookie sheet and set aside.

In a medium bowl, whisk together eggs, milk, and seasoning and pour into the pie shell.
Place quiche into preheated oven for 35 to 40 minutes or until eggs have set.

Serve this with a bagged salad topped with a chopped tomato. This is such a good compliment to the meal.