STAYING BUSY "WEEKLIES" RECIPES REVIEWS MONEY SAVERS LINKS/RESOURCES BLOG

Wednesday, March 31, 2010

Sunday - 5 Day Meal Planner 4/4

Monday: Catfish with Cilantro-Chipotle Rice
Tuesday: Beef Tenderloin Steaks With Red Wine-Mushroom Sauce
Wednesday: Grilled Chicken with Rustic Mustard Cream
Thursday: Asiago Tortellini
Friday: Dijon Croque Monsieur

I will assume you have salt, pepper, dry red wine, butter, PAM, whole grain dijon mustard, olive oil, light mayonnaise, light salad dressing and skim milk.

From the store:
4 (4 ounce) beef tenderloin steaks
4 (6ounce) catfish fillets
4 (6 ounce) boneless chicken breast halves
6 ounces thinly sliced ham
½ cup egg substitute
1 pkg sliced baby Portobello mushrooms
1 pkg fresh rosemary
Fresh basil
2 plum tomatoes
1 bunch cilantro
2 bags salad
½ cup shaved fresh Asiago cheese
1 cup shredded Gruyere cheese
1 9ounce pkg fresh three-cheese tortellini
1 bottle chipotle salsa
1 14-ounce can low sodium chicken broth
1 bag steamed veggies
1 10 ounce pkg frozen brown rice
8 slices Italian bread

On Sunday night I would go ahead and wash all of the herbs you bought and have them ready to use through the week.

Monday - Catfish with Cilantro-Chipotle Rice 4/5

found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896160

Ingredients:
· 4 (6-ounce) farm-raised catfish fillets
· Cooking spray
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· 1/4 cup bottled chipotle salsa, divided
· Lime wedges (just a garnish so you can leave it off)

Preparation:
1. Heat a large nonstick skillet over medium-high heat. Coat pan and fillets with cooking spray. Sprinkle fillets evenly with salt and pepper. Add 2 fillets to pan, flat sides up; cook 4 minutes on 1 side or until browned. Turn fillets over; spoon 1 tablespoon salsa over each fillet. Cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining 2 fillets. Serve with lime wedges and Cilantro-Chipotle Rice.

Nutritional Information
Calories:
322 (37% from fat)
Fat:
13g (sat 3.1g,mono 6.3g,poly 2.8g)
Protein:
28.6g
Carbohydrate:
19.1g
Fiber:
2.1g
Cholesterol:
80mg
Iron:
0.9mg
Sodium:
507mg
Calcium:
28mg

Cilantro-Chipotle Rice found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896161

Ingredients
· 1 (10-ounce) package frozen brown rice (such as Birds Eye)
· 1/3 cup bottled chipotle salsa
· 1/4 cup chopped fresh cilantro

Preparation
1. Heat rice according to package directions. Transfer rice to a medium bowl. Stir in salsa and cilantro. Serve immediately.

Nutritional Information
Calories:
85 (5% from fat)
Fat:
1g (sat 0.1g,mono 0.2g,poly 0.2g)
Protein:
2.1g
Carbohydrate:
17.5g
Fiber:
1.6g
Cholesterol:
0.0mg
Iron:
0.0mg
Sodium:
156mg
Calcium:
11mg

Tuesday - Beef Tenderloin Steaks With Red Wine-Mushroom Sauce 4/6

found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896069

Ingredients:
· 4 (4-ounce) beef tenderloin steaks, trimmed (about 1/2 inch thick)
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· Butter-flavored cooking spray
· 1 (8-ounce) package presliced baby portobello mushrooms
· 1 cup dry red wine
· 2 tablespoons butter
· 1 teaspoon minced fresh rosemary

Preparation:
1. Heat a large nonstick skillet over medium-high heat. Sprinkle steaks with salt and pepper; coat with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Transfer steaks to a serving platter; keep warm.
2. Add mushrooms to pan. Coat mushrooms with cooking spray; sauté 3 minutes or until browned. Stir in wine, scraping pan to loosen browned bits. Cook until liquid almost evaporates. Remove pan from heat; add butter and rosemary, stirring until butter melts. Pour sauce over steaks.

Serve this with a side salad and some light dressing.

Nutritional Information
Calories:
244 (46% from fat)
Fat:
13g (sat 6g,mono 4g,poly 0.9g)
Protein:
23.3g
Carbohydrate:
3.8g
Fiber:
0.9g
Cholesterol:
74mg
Iron:
1.9mg
Sodium:
235mg
Calcium:
24mg

Wednesday - Grilled Chicken with Rustic Mustard Cream 4/7

found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896137

Ingredients:
· 1 tablespoon plus 1 teaspoon whole-grain Dijon mustard, divided
· 1 tablespoon olive oil
· 1 teaspoon chopped fresh rosemary
· 1/4 teaspoon salt
· 1/4 teaspoon black pepper
· 4 (6-ounce) skinless, boneless chicken breast halves
· Cooking spray
· 3 tablespoons light mayonnaise
· 1 tablespoon water
· Rosemary sprigs (optional)

Preparation:
1. Prepare grill.
2. Combine 1 teaspoon mustard, oil, and next 3 ingredients in a small bowl; brush evenly over chicken. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.
3. While chicken grills, combine 1 tablespoon mustard, mayonnaise, and 1 tablespoon water in a bowl. Serve mustard cream with grilled chicken. Garnish with rosemary sprigs, if desired.

This is great served with a side of steamed vegetables with the same sauce drizzled over them.

Nutritional Information
Calories:
262 (34% from fat)
Fat:
10g (sat 1.8g,mono 4g,poly 3g)
Protein:
39.6g
Carbohydrate:
1.7g
Fiber:
0.2g
Cholesterol:
102mg
Iron:
1.4mg
Sodium:
448mg
Calcium:
25mg

Thursday - Asiago Tortellini 4/8

found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896004

Ingredients:
· 1 (9-ounce) package fresh three-cheese tortellini
· 1 (14-ounce) can fat-free, less-sodium chicken broth
· 2 plum tomatoes, chopped
· 1/4 cup chopped fresh basil
· 1/2 cup (2 ounces) shaved fresh Asiago cheese
· Basil leaves (optional)
· Freshly ground black pepper (optional)

Preparation:
1. Cook pasta according to package directions, omitting salt and fat; drain.
2. While pasta cooks, combine broth and tomato in a medium saucepan; bring to a boil. Remove from heat; stir in basil. Cover and let broth mixture stand until pasta is done. Add drained pasta to broth mixture. Ladle soup into shallow bowls; sprinkle each serving with cheese. Garnish with basil leaves and pepper, if desired.

Nutritional Information
Calories:
267 (29% from fat)
Fat:
9g (sat 4.1g,mono 0.0g,poly 0.1g)
Protein:
12.7g
Carbohydrate:
34.8g
Fiber:
2.3g
Cholesterol:
32mg
Iron:
0.2mg
Sodium:
676mg
Calcium:
106mg

Friday - Dijon Croque Monsieur 4/9

found at http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1949751

Ingredients:
· 1 tablespoon whole-grain Dijon mustard
· 1 tablespoon fat-free mayonnaise
· 8 (1-ounce) slices Italian bread
· 6 ounces thinly sliced ham
· 1 cup (4 ounces) shredded Gruyère cheese
· 1/4 teaspoon freshly ground black pepper
· 1/2 cup egg substitute
· 1/4 cup fat-free milk
· Cooking spray

Preparation:
1. Combine mustard and mayonnaise in a small bowl. Spread 3/4 teaspoon mustard mixture over each of 4 bread slices; layer each slice with 1 1/2 ounces ham and 1/4 cup cheese. Sprinkle evenly with pepper. Spread 3/4 teaspoon mayonnaise mixture over each remaining bread slice; place, mustard side down, on top of sandwiches.
2. Combine egg substitute and fat-free milk in a shallow dish. Dip both sides of each sandwich into the egg mixture.
3. Heat a large nonstick griddle or skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 3 minutes on each side or until lightly browned and cheese melts.

Serve with a bag of salad for the fewest calories!

Nutritional Information
Calories:
350
Fat:
11.7g (sat 6.1g,mono 3.1g,poly 0.9g)
Protein:
25.1g
Carbohydrate:
34.6g
Fiber:
1.7g
Cholesterol:
51mg
Iron:
2.8mg
Sodium:
935mg
Calcium:
344mg