Saturday, June 12, 2010

Sunday - 5 Day Meal Planner 6/13

Monday: Ranch Fish Fillets
Tuesday: Sour Creamed Pot Roast
Wednesday: Bean Burgers with Coriander Cream
Thursday: Easy Baked BBQ Chicken
Friday: Cheese Cracker Meatloaf

I will assume you have ranch dressing, BBQ sauce, vegetable oil, chili sauce, milk, 2 eggs, salt, pepper, ground cumin, 1 bay leaf and 2 TBSP flour.

From the store:
1 and ½ pounds lean ground beef
As many chicken breasts as you think you would eat
½ pound frozen or fresh cod, flounder, red snapper or orange roughy
2 slices bacon
1 beef chuck pot roast
Light sour cream
1 bunch fresh cilantro (coriander)
2 small onions
1 green bell pepper
2 baking potatoes
Healthy burger buns
1 19bounce can red kidney beans
1/3 cup dry bread crumbs
½ cup Pepperidge Farm seasoned stuffing
1 box round cheese crackers
1 (large) bag BBQ chips (not the ruffled kind)
2 bags of vegetable steamers
1 bag frozen french fries

Monday - Ranch Fish Fillets 6/14

found at

1/2 cup crushed Pepperidge Farm seasoned stuffing
1/2 pound fresh or frozen (thawed) cod, flounder, red snapper or orange roughy
1/4 cup ranch dressing

Heat oven to 450 degrees F.
Brush both sides of fish fillets with ranch dressing. Coat both sides of fish with stuffing. Place on ungreased cookie sheet. Bake uncovered for 8 to 12 minutes or until fish flakes easily with fork.

Serve with half a baked potato w cottage cheese

Tuesday - Sour Creamed Pot Roast 6/15

found at

2 slices bacon, diced
3/4 cup onion, chopped
1/4 cup water
1 teaspoon salt
1/4 teaspoon cumin
1/4 teaspoon pepper
1 bay leaf
1/2 cup sour cream
2 tablespoons flour
1 beef chuck pot roast

Cook bacon until crisp. Drain. Reserve drippings in pan.
Trim fat from roast. Brown in Dutch oven on all sides in drippings. (You may need to cut in half to fit in pot.) Transfer to slow cooker. Add onion, 1/4 cup of water and rest of above ingredients. Cover and cook on LOW for 8 to 10 hours.
Remove roast, discard bay leaf, skim fat. Pour juices into saucepan. Return roast to crock pot. Serve.
Per Serving: 71 Cal (64% from Fat, 10% from Protein, 26% from Carb); 2 g Protein; 5 g Tot Fat; 5 g Carb; 0 g Fiber; 29 mg Calcium; 0 mg Iron; 438 mg Sodium; 10 mg Cholesterol

Wednesday - Bean Burgers with Coriander Cream 6/16

found at

1 (19 ounce) can red kidney beans, drained and rinsed
1/3 cup dry bread crumbs
1/2 cup salsa
2 teaspoons vegetable oil
1/3 cup light sour cream
2 tablespoons minced fresh coriander

In bowl, mash beans with potato masher or fork until fairly smooth but still with some small lumps. Stir in bread crumbs and salsa to make fairly firm mixture. With wet hands, form into four 1/2-inch thick patties.
In large nonstick skillet, heat oil over medium high heat; cook patties, turning once, for about 10 minutes or until crusty outside and piping hot inside.
Meanwhile, stir sour cream with coriander. Serve over patties.
Serve on whole wheat or multi-grain burger buns or in whole grain pita bread split in half.
Serve with french fries or chips.

Thursday - Easy Baked BBQ Chicken 6/17

found at

Boneless, skinless chicken breasts (as many as it takes to feed your family/company)
Your favorite BBQ sauce (I like KC Masterpiece)
1 (large) bag BBQ chips (not the ruffled kind), crushed

Wash chicken and pat dry. Dip chicken in BBQ sauce, completely covering the chicken. Then lay chicken on crushed chips and sprinkle more chips on top to cover entire chicken. Remove chicken from the chip dip and place in a baking dish. Bake at 325 degrees F for 25 to 30 minutes or until meat thermometer reads 180 degrees F.

Serve with vegetable steamers.

Friday - Cheese Cracker Meatloaf 6/18

found at

17 round cheese crackers
1 small onion, finely chopped
2 tablespoons green bell pepper, minced
1/4 cup chili sauce
1/2 cup milk
2 eggs, slightly beaten
3/4 teaspoon salt
1/8 teaspoon pepper
1 1/2 pounds lean ground beef

Crush crackers with rolling pin or blender until crumbled.
In mixing bowl, combine crumbs with onion, green pepper, chili sauce, milk, eggs, salt and pepper. Mix in ground beef. Form into a 6- or 7-inch round loaf. Place in crockpot. Cover and cook on LOW for 6 to 8 hours or until done.
Serve with vegetable steamers.