Thursday, February 18, 2010

Sunday - 5 Day Meal Planner 2/21

Monday: Cod with Beans, Corn and Pesto
Tuesday: Chicken Cutlets with Tomato Sauté
Wednesday: Ale-Braised Corned Beef, Brussels Sprouts and Carrots
Thursday: Paprika Spiced Pork Chops with Spinach Sauté
Friday: Teriyaki-Glazed Burgers

I will assume you have olive oil, paprika, salt, pepper, 1 12 ounce bottle amber ale, 2 TBS whole grain mustard, ¾ cup dry white wine, salad dressing and parmesan cheese.

From the store:
1 and ½ small chicken cutlets
4 bone-in pork (rib) chops
1 3-pound piece corned beef brisket (w spice packet)
4 6-ounce pieces cod fillet without skin
8 scallions
½ pound green beans
1 leek
2 ears of corn
1 pound carrots
¾ pound Brussels Sprouts
1 10 ounce pkg spinach
2 and ½ pint grape or cherry tomatoes
1 lemon
Several baking potatoes if you think the meals need them. We did not have any.
3 cucumbers
1 bag salad
3 TBS chopped fresh tarragon
½ cup sour cream
2 TBS pesto (I love the Classico brand)
¼ cup teriyaki sauce
¼ cup golden raisins
1 pkg egg noodles
4 English muffins (I used the Arnold’s 100 calorie sandwich thins from Costco)
Your favorite chips to go with burgers

On Sunday night I would chop everything, especially the stuff for Monday. If you do this you will be well on your way to a stress free week of healthy eating!

Monday - Cod With Beans, Corn and Pesto 2/22

found at

· 4 6-ounce pieces cod fillet (about 1 inch thick), skin removed
· kosher salt and pepper
· 1 tablespoon olive oil
· 1/2 pound green beans, cut in half crosswise (about 2 1/2 cups)
· 1 leek (white and light green parts only), sliced into half-moons
· 2 ears corn, kernels cut off the cob (about 1 cup)
· 2 tablespoons store-bought pesto, plus more for serving

1. Season the cod with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat the oil in a large nonstick or cast-iron skillet over medium-high heat. Cook until the undersides are golden, 3 to 5 minutes.
2. Flip the cod and scatter the green beans and leek around it. Add 1/4 cup water, cover, and cook until the vegetables are just tender and the fish is opaque throughout, 3 to 4 minutes.
3. Transfer the cod to plates. Stir the corn into the green beans, cover, and cook for 1 minute. Stir in the pesto and serve with the cod and additional pesto, if desired.

A side of egg noodles sprinkled with parm is perfect here!

Tuesday - Chicken Cutlets With Tomato Sauté 2/23

found at

· 1 1/2 pounds small chicken cutlets (8 to 12)
· kosher salt and pepper
· 2 tablespoons olive oil
· 1 1/2 pints grape or cherry tomatoes
· 3/4 cup dry white wine (such as Sauvignon Blanc)
· 4 scallions, sliced
· 2 tablespoons fresh tarragon leaves, chopped

1. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat the oil in a large skillet over medium-high heat. Working in 2 batches, cook the chicken until browned and cooked through, 2 to 3 minutes per side; transfer to plates.
2. Add the tomatoes to the skillet and cook over medium-high heat, stirring occasionally, until they begin to burst, 2 to 3 minutes.
3. Add the wine and simmer until the liquid is reduced by half, 2 to 3 minutes. Stir in the scallions and tarragon and serve with the chicken.

Serve over couscous.

Wednesday - Ale-Braised Corned Beef, Brussels Sprouts and Carrots 2/24

found at

· 1 3-pound piece corned beef brisket (with spice packet, if included)
· 1 pound carrots, peeled and cut into 3-inch lengths
· 1 12-ounce bottle amber ale
· 3/4 pound Brussels sprouts
· 1/2 cup sour cream
· 2 tablespoons whole-grain mustard
· 1 tablespoon chopped fresh tarragon

1. In a 5- to 6-quart slow cooker, place the beef, the contents of the spice packet (if included), carrots, and ale. Cook, covered, until the beef is tender, on high for 4 to 5 hours or on low for 7 to 8 hours.
2. Ten minutes before serving, thinly slice the Brussels sprouts. (This is easiest to do in a food processor with the slicing blade.)
3. Transfer the beef from the slow cooker to a cutting board; if the slow cooker is on the low setting, turn it to high. Add the Brussels sprouts to the carrots and liquid in the slow cooker. Cook, covered, until the Brussels sprouts are tender, 4 to 6 minutes.
4. Meanwhile, in a small bowl, combine the sour cream, mustard, and tarragon.
5. Slice the beef. Serve with the vegetables and sour cream sauce.

This was nice served over couscous!

Thursday - Paprika Spiced Pork Chops with Spinach Sauté 2/25

found at

· 1 tablespoon olive oil
· 4 bone-in pork rib chops (about 1 inch thick; 2 pounds total)
· 1 teaspoon paprika
· kosher salt and black pepper
· 4 scallions, sliced
· 1/4 cup golden raisins
· 1 10-ounce package spinach (about 16 loosely packed cups)
· 1 tablespoon fresh lemon juice

1. Heat oven to 400° F. Heat the oil in a large skillet over medium-high heat. Season the pork with the paprika, ½ teaspoon salt, and ¼ teaspoon pepper and cook until browned, 2 to 3 minutes per side.
2. Transfer the pork to a baking sheet and roast in oven until cooked through, 10 to 12 minutes.
3. Meanwhile, return the skillet to medium heat, add the scallions and raisins, and cook, stirring, for 30 seconds. Add the spinach and ¼ teaspoon each salt and pepper and cook, tossing, until just wilted, 1 to 2 minutes; stir in the lemon juice. Serve with the pork.

Friday - Teriyaki-Glazed Burgers 2/26

found at

· 1 1/2 pounds ground beef
· kosher salt and pepper
· 1/4 cup teriyaki sauce
· 4 English muffins, split
· 1 pint cherry or grape tomatoes
· 3 kirby cucumbers, cut into spears

1. Heat grill or grill pan to medium-high. Form the beef into four ½-inch-thick patties and season with ½ teaspoon salt and ¼ teaspoon pepper.
2. Grill the burgers to the desired doneness, 4 to 5 minutes per side for medium, basting with the teriyaki sauce during the last 2 minutes of cooking. Grill the English muffins until toasted, 1 to 2 minutes per side.
3. Sandwich the burgers in the muffins. Serve with the tomatoes and cucumbers.
4. Serve with chips (I did!)

Sunday, February 14, 2010

Sunday - 5 Day Meal Planner 2/14

Monday: Thyme Mustard Catfish
Tuesday: Chili-Cheese Chicken
Wednesday: Steak Noodle Stir-Fry
Thursday: Baked Pork Chops
Friday: Slow Cooker Turkey Breast

I will assume you have chili powder, cumin, salt, soy sauce, oil, salad dressing, dry thyme, yellow mustard, flour, garlic powder, seasoning salt, 2 eggs, olive oil, ½ cup of milk, 1/3 cup white wine and rice.

From the store:
4 boneless skinless chicken breasts
4 fillets of catfish
1 pound boneless steak
6 pork chops
1 green bell pepper
1 red bell pepper
1 bunch cilantro
1 tomato
1 bag salad
½ cup cheddar cheese
3-4 packages of Ramen noodles
1 bag egg noodles
Italian style Bread Crumbs
2 packages frozen Japanese-style or Chinese-style vegetables
Condensed cream of mushroom soup
1 bag frozen vegetables

On Sunday night you will want to marinate the catfish for Monday and that should do it!

Monday - Thyme Mustard Catfish 2/15

by Paula Deen and found at

4 fillets of catfish
1/4 cup dry thyme
2 cups yellow mustard
Seasoned flour, enough for dredging

Spread mustard and thyme over catfish. For best results marinate overnight.

Preheat grease to 350 degrees F.

Dust fish with seasoned flour patting off excess. Deep-fry until golden brown.
**I baked it at 350 for 25 min with great results, frying is too messy and unhealthy for me**

Serve with a bag of steamed vegetables for a healthy and filling meal!

Tuesday - Chili-Cheese Chicken 2/16

Created by The MDM Team, Thursday, 13 March 2008 found at

1/2 cup shredded Cheddar cheese
1/4 cup diced green bell pepper
1/4 cup diced red bell pepper
1/4 cup minced cilantro
1/4 cup diced tomatoes
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/8 tsp. salt
4 skinless, boneless chicken breasts - pounded to 1/4 inch thickness (do this yourself or buy them cut this way)

In a bowl, mix the shredded cheese, peppers, cilantro, and tomatoes. Season with chili powder, cumin, and salt. Cover one side of the chicken breasts with enough cheese mixture to coat. Roll breasts over mixture, and secure with toothpicks.

Place the chicken breasts in a crock-pot. Pour in the remaining cheese mixture. Cover, and cook 3 hours on High. (I cooked them on LOW all day instead)

Serve with a side salad and you are done!

Wednesday - Steak Noodle Stir-Fry 2/17

Created by The MDM Team, Monday, 21 January 2008 found at

1 lb. boneless steak
2 pkg. Birds Eye frozen Japanese-style vegetables or Birds Eye frozen Chinese-style vegetables
3-4 pkg. Ramen noodles, broken up
Soy sauce
Salt and pepper
2 tbsp. oil

Cut semi-frozen steak into thin bite size pieces and stir-fry over medium heat until thoroughly browned, heat 2 quarts water to rapid boil while stir-frying meat. Add 1 to 2 seasoning packets of seasoning mix from noodles to steak.

Add Ramen noodles to water and boil 3 minutes. While cooking noodles, add vegetables and soy sauce to taste to steak and heat thoroughly. When noodles are done, drain and add to steak and vegetable mixture.

Salt and pepper to taste.

Thursday - Baked Pork Chops 2/18

I found at

6 pork chops
1 teaspoon garlic powder
1 teaspoon seasoning salt
2 egg, beaten
1/4 cup all-purpose flour
2 cups Italian-style seasoned bread crumbs
4 tablespoons olive oil
1 (10.75 ounce) can condensed cream of mushroom soup
1/2 cup milk
1/3 cup white wine

Preheat oven to 350 degrees F (175 degrees C).

Rinse pork chops, pat dry, and season with garlic powder and seasoning salt to taste. Place the beaten eggs in a small bowl. Dredge the pork chops lightly in flour, dip in the egg, and coat liberally with bread crumbs.

Heat the oil in a medium skillet over medium-high heat. Fry the pork chops 5 minutes per side, or until the breading appears well browned. Transfer the chops to a 9x13 inch baking dish, and cover with foil.

Bake in the preheated oven for 1 hour. While baking, combine the cream of mushroom soup, milk and white wine in a medium bowl. After the pork chops have baked for an hour, cover them with the soup mixture. Replace foil, and bake for another 30 minutes.

Serve over rice!

Friday - Slow Cooker Turkey Breast 2/19

found at

1 (6 pound) bone-in turkey breast
1 (1 ounce) envelope dry onion soup mix

Rinse the turkey breast and pat dry. Cut off any excess skin, but leave the skin covering the breast. Rub onion soup mix all over outside of the turkey and under the skin. Place in a slow cooker. Cover, and cook on High for 1 hour, then set to Low, and cook for 7 hours.

I served this over egg noodles and it was very good!