Friday, September 3, 2010

Sunday - 5 Day Meal Planner 9/5

Monday: Herb Roasted Salmon
Tuesday: Fresh Linguini with Sausage and Cabbage
Wednesday: Easy Beef Stir Fry
Thursday: Mozzarella Stuffed Turkey Meatloaf
Friday: Grilled Caramelized Onion Pizza with Rosemary, Olives and Prosciutto

I will assume you have 1 tbsp balsamic vinegar, ¾ tsp cornstarch, 3 tsp olive oil, pepper, vegetable oil, sesame seeds (leave out if you do not have), Dijon mustard, lemon juice, dried oregano, salt, PAM cooking spray, 1/2 cup seasoned dry bread crumbs, 2 egg whites, ketchup and cornmeal for sprinkling.

From the store:
2 chicken sausages
2 ounces thinly sliced prosciutto
1 pound beef top sirloin steak
4 5-ounce salmon fillets
1 1/2 pounds ground turkey breast
1 small red onion
2 large red onions
2 small yellow onions
2 tomatoes
Fresh thyme
Fresh rosemary
1/4 cup chopped fresh parsley
1 4-ounce wedge savoy cabbage
6 cloves garlic
4 ounces grated part-skim mozzarella cheese (1 cup)
1/4 cup reduced-fat sour cream
1 cup reduced sodium chicken broth
1 12 ounce pkg fresh linguini
1 14-inch whole-grain pizza crust or store-bought dough
¾ cup stir fry sauce
20 pitted, oil-cured black olives, coarsely chopped
1 pkg frozen Asian vegetable blend
1 10-ounce package frozen chopped spinach

Monday - Roasted Herb Salmon 9/6

found at

4 5-ounce salmon fillets, about 1 1/2 inches thick
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon minced fresh thyme (or 1 teaspoon dried)
1 tablespoon minced fresh rosemary (or 1 teaspoon dried)
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Cooking spray
1 small yellow onion, thinly-sliced
2 tomatoes, thinly-sliced
Cooking Spray

Make three to four 2-inch-long, 1/4-inch-deep, evenly-spaced slits along the top of each salmon fillet.

In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper. Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes. (If you are using a whole fish, do the same. The marinade will seep into the slits.)

Reserve marinade.

Preheat oven to 450° F. Coat a shallow baking pan with cooking spray. Arrange onion and tomato slices in the bottom of the prepared pan. Place salmon on top of onion and tomato. Pour remaining marinade over salmon. Roast 10-15 minutes, until fish is fork-tender.

Note: You may substitute thick fillets of cod or flounder, or whole snapper or trout for the salmon if desired. Round out the meal with steamed spinach and cooked quinoa.

Serves: 4

Nutrition Score per serving:
196 calories, .75 g calcium, 8.5 g carbs (17%), 8 g fat (32%), 2 g fiber, 25 g protein (51%), 385 mg sodium

Tuesday - Fresh Linguini with Sausage and Cabbage 9/7

2 chicken sausages (about 5 ounces total)
1 small red onion
1 4-ounce wedge savoy cabbage
1 tablespoon balsamic vinegar
3/4 teaspoon cornstarch
3 teaspoons olive oil, divided
1 cup reduced-sodium chicken broth
1/4 teaspoon freshly ground black pepper
1 12-ounce package fresh linguine

Bring a large covered pot of water to a boil over high heat. Reduce to low and simmer covered until ready to cook pasta. Meanwhile, cut sausage into ¼-inch-thick diagonal pieces, slice onion to make ½ cup, and shred cabbage to make 3 cups. In a small bowl, mix vinegar and cornstarch.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add sausage, reduce heat to medium, and cook 1 minute. Turn sausage and cook another minute. Add remaining 1 teaspoon oil, onion, and cabbage and sauté 1 minute. Add broth and ¼ cup cold water; bring to a boil over high heat. Stir in cornstarch mixture and pepper. Cook, stirring, until liquid is a little glossy, about 30 seconds. Set aside.

Return pasta water to a boil over high heat. Add linguine and cook uncovered according to package directions, about 2 minutes. Drain in a colander. Add drained pasta to sausage and sauce in skillet and toss gently to combine. Divide among four plates and serve immediately.

Nutrition Score per serving:
Per serving (2 cups): 348 calories, 7 g fat (17% of calories), 1 g saturated fat, 53 g carbs, 18 g protein, 2 g fiber, 35 mg calcium, 3 mg iron, 363 mg sodium

Wednesday - Easy Beef Stir Fry 9/8

found at

Stir frying is a quick and simple method of cooking – and this easy recipe for beef stir fry tastes delicious, too!

1 pound beef top sirloin steak, cut 3/4 inch thick
3/4 cup prepared stir-fry sauce
1 package (16 ounces) frozen Asian vegetable blend (such as broccoli, carrots and sugar snap peas)
1/4 cup water
2 teaspoons vegetable oil
3 cloves garlic, minced
2 teaspoons sesame seeds (optional)

Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips. Place beef and 1/4 cup stir-fry sauce in food-safe plastic bag; turn beef to coat. Close bag securely and marinate in refrigerator 30 minutes to 2 hours.

Heat large nonstick skillet over medium heat until hot; add vegetables and water. Cover and cook 7 to 8 minutes or until crisp-tender, stirring occasionally. Remove vegetables; keep warm.

Remove beef from marinade; discard marinade. Heat 1 teaspoon oil in same skillet over medium-high heat until hot. Add 1/2 of beef and garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining oil, beef and garlic.

Return vegetables and beef to skillet. Stir in remaining 1/2 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through. Garnish with sesame seeds, if desired.

Serves: 4

Nutrition facts per serving:
303 calories; 9 g fat (2 g saturated fat; 3 g monounsaturated fat); 50 mg cholesterol; 1970 mg sodium; 22 g carbohydrate; 0.7 g fiber; 32 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.3 mg iron; 31.8 mcg selenium; 4.9 mg zinc.

Thursday - Mozzarella-Stuffed Turkey Meatloaf 9/9

found at

Nutrient note: Ground turkey breast is a good source of lean protein. It's also loaded with vitamin B12, which helps the body use fats and carbohydrates, is vital to cell development—especially red blood cells—and helps the nervous system function properly.

1 1/2 pounds ground turkey breast
1 10-ounce package frozen chopped spinach, thawed and squeezed well to remove any excess water
1/2 cup minced onion
1/2 cup seasoned dry bread crumbs
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
2 egg whites
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 ounces grated part-skim mozzarella cheese (1 cup)
2 tablespoons ketchup
2 tablespoons Dijon mustard

Preheat oven to 375° F. In a large bowl, combine turkey, spinach, onion, bread crumbs, parsley, oregano, egg whites, salt and pepper. Mix well with a wooden spoon (or your clean hands). Press half of mixture into an 8-inch loaf pan.

Top bottom half with grated mozzarella cheese. Press remaining turkey mixture over top and flatten to make an even layer.

Whisk together ketchup and mustard and spread mixture over prepared meatloaf. Bake 1 hour, until top is golden and loaf has pulled slightly away from sides of pan. Let stand 10 minutes, then slice into 6 equal pieces and serve.

Serves: 6

Nutrition Score per serving:
(1 slice or 1/6 of loaf): 208 calories, 21% fat (5 g; 2.4 g saturated), 25% carbs (13 g), 54% protein (28 g), 2 g fiber, 206 mg calcium, 15 mg iron, 746 mg sodium

Friday - Grilled Caramelized Onion Pizza with Rosemary, Olives and Prosciutto 9/10
Cornmeal for sprinkling
1 teaspoon olive oil
2 large red onions, halved and thinly sliced
2 tablespoons chopped fresh rosemary
3 cloves garlic
Salt and freshly ground black pepper to taste
1 14-inch whole-grain pizza crust or store-bought dough
20 pitted, oil-cured black olives, coarsely chopped
2 ounces thinly sliced prosciutto, torn into small pieces
1/4 cup reduced-fat sour cream

Heat grill to medium. Alternately, place a pizza stone on middle oven rack, turn oven to 500°F, and heat stone for 20 minutes (or use a baking sheet sprinkled with cornmeal; preheat oven but not sheet to 500°F). If grilling or using a stone, generously sprinkle a wooden pizza peel or baking sheet with cornmeal.

Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and rosemary; sauté 10 minutes. Reduce heat to low, add garlic, and continue cooking, stirring occasionally for about 10 minutes, or until onions are soft and caramelized. Season with salt and pepper.

On a lightly floured clean surface, roll dough to form a 14-inch circle. If grilling pizza, transfer to prepared peel or sheet, then gently lift and slide dough onto grill grates (don't worry, dough won't slide through the grates). Dough will immediately stiffen and begin to brown; cook 2 minutes. Turn over and cook until bottom side stiffens but doesn't brown, about 1 to 2 minutes.

Transfer crust back to peel or sheet (with the more-cooked side facing up) to add toppings. If baking pizza, slide dough onto heated pizza stone or onto baking sheet and cook 5 minutes. Remove stone or sheet from oven to add toppings.
Scatter onions and olives over pizza. If grilling, slide pizza back onto grill and cook 6 minutes more. If baking, cook pizza 10 minutes more, or until edges are golden.

Next, scatter prosciutto over onions and olives and grill or bake for 2 to 3 minutes more. Transfer grilled pizza to peel or sheet, or remove pizza from oven. Dab small spoonfuls of sour cream all over pizza, spreading them slightly with the back of a spoon. When sour cream begins to melt, cut pizza into 8 slices and serve.

Serves: 8 slices

Nutrition Score per serving:
(1 slice): 162 calories, 5 g fat (31% of calories), 1 g saturated fat, 23 g carbs, 4 g protein, 2 g fiber, 29 mg calcium, 1 g iron, 324 mg sodium