MENU PLAN MONDAY 6/25

Yesterday was DH's birthday, so we had a nice dinner of steak from the BBQ. I was also determined to BBQ all of the sides. Did you know you can BBQ corn on the cob straight on the grill? Well, you can and it was good! I also sliced some potatoes, drizzled them with olive oil and butter, sprinkled them with seasonings, wrapped them in foil and cooked them on the grill as well. Everything was tasty!

Last week's menu plan didn't go very well as it was HOT here for a few days and we had to get out as we don't have air conditioning and our house was 90 degrees. So Subway was our hangout last week. I'm hoping to stick to the menu plan better this week, but some of the things are left over from last week. I did discover a couple of GREAT and healthy muffin recipes last week and plan on posting the recipes in the next few days.


Sunday: Steaks, Corn on the Cob, Potato Packets (all on the BBQ)

Monday: Smothered Chicken Italiano, Noodles, Green Beans

Tuesday: Chicken Chili w/ toppings, Orange Yogurt Muffins

Wednesday: Fish Nuggets, Roasted Potatoes, Cherries and Pineapple

Thursday: 40-Clove Garlic Chicken, Bread, Steamed Broccoli

Friday: Spaghetti w/ Meat Sauce, Green Salad

Saturday: Easy Cabbage Roll Casserole (from the freezer)


***Dessert of the Week*** Gingersnap Ice Cream Sandwiches



A couple of weeks ago I found these cool pictures at Menard's. I love coffee!

Go to I'm an Organizing Junkie's blog for more great menu plans!

Smothered Chicken Italiano

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Servings: 4

INGREDIENTS
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
4 boneless skinless chicken breast halves (4 ounces each)
2 teaspoons canola oil
1 cup part-skim ricotta cheese
1 cup crushed tomatoes
4 slices part-skim mozzarella cheese

DIRECTIONS
In a small bowl, combine the oregano, garlic powder, 1/8 teaspoon salt and 1/8 teaspoon pepper; rub over chicken. In a large nonstick skillet coated with nonstick cooking spray, brown chicken in oil for 3-4 minutes on each side. Transfer to an 11-in. x 7-in. x 2-in. baking dish coated with nonstick cooking spray. Combine ricotta cheese and remaining salt and pepper; spoon over chicken. Top with tomatoes. Bake, uncovered, at 350° for 15 minutes. Top with cheese. Bake 5-10 minutes longer or until cheese is melted and chicken juices run clear. Yield: 4 servings.

NUTRITIONAL INFO
Nutrition Facts: 1 serving equals 252 calories, 11 g fat (5 g saturated fat), 85 mg cholesterol, 341 mg sodium, 6 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchanges: 4 very lean meat, 1-1/2 fat.

Oven-Fried Fish Nuggets

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INGREDIENTS
1/3 cup seasoned bread crumbs
1/3 cup crushed cornflakes
3 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1-1/2 pounds cod fillets, cut into 1-inch cubes
Butter-flavored nonstick cooking spray


DIRECTIONS
In a shallow bowl, combine the bread crumbs, cornflakes, Parmesan cheese, salt and pepper. Coat fish with butter-flavored spray, then roll in crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Bake at 375° for 15-20 minutes or until fish flakes easily with a fork. Yield: 4 servings.

NUTRITIONAL INFO
Nutrition Facts: 1 serving equals 171 calories, 2 g fat (1 g saturated fat), 66 mg cholesterol, 415 mg sodium, 7 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 5 very lean meat, 1/2 starch.

Whole Wheat Buttermilk Biscuits

INGREDIENTS

1 cup all-purpose flour
1 cup whole wheat flour
4 teaspoons baking powder
1 tablespoon sugar
3/4 teaspoon salt
1/4 cup butter or margarine
1 cup milk

DIRECTIONS

In a medium bowl, combine flours, baking powder, sugar, and salt; mix well. Cut in butter until mixture resembles coarse crumbs. Stir in milk just until moistened. Turn out onto a lightly floured surface; knead gently 8 to 10 times. Roll to 3/4-in. thickness; cut with a 2-1/2-in. biscuit cutter and place on an ungreased baking sheet. Bake at 450 degrees F for 10 to 12 minutes or until lightly browned. Serve warm.


These biscuits are Great! To make them even more healthy, I substituted low-fat buttermilk for the milk. I then added additional buttermilk 1 tablespoon at a time (about 3 T) until it was moist enough stirring only until it was mixed. Since I used buttermilk, I also added 1/2 teaspoon soda and also eliminated the sugar. Yum-O!- crunchy on the outside and soft and fluffy on the inside! A definite keeper!!!

Turkey Meatloaf

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Adapted from The Barefoot Contessa Cookbook

Serves 6-8

1 large yellow onion, chopped fine
1 T. olive oil
1 t. salt
½ t. freshly ground black pepper
1 t. fresh thyme leaves (½ t. ground)
3 T. Worcestershire sauce
6 T. chicken broth
1 t. tomato paste
2 ½ lb. ground turkey [I use 1 package each of “lean” and of breast]
¾ cup plain dry bread crumbs
4 large egg whites, beaten
6 T. ketchup

Preheat the oven to 325.

In a medium sauté pan, on medium-low heat, cook the onions, olive oil, salt, pepper, and thyme until the onions are translucent but not browned, approximately 15 minutes. Add the Worcestershire sauce, chicken broth, and tomato paste and mix well. Allow to cool to room temperature. [I put it into the large mixing bowl I’ll be using in the next step, and stick it in the fridge for 10-15 minutes.]

While onion mixture is cooling, line a baking sheet with foil and spray with non-stick cooking spray. Set aside. Combine the ground turkey, bread crumbs, egg whites, and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on the prepared baking sheet.

Spread the ketchup evenly on top and sides of loaf.

Bake for 1 ½ hours, until the internal temperature is 160 degrees and the meat loaf is cooked through. (A pan of hot water in the oven, under the meatloaf, will keep the top from cracking.

Banana Muffins

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1 ½ cups whole wheat pastry flour
1 tsp. Baking soda
1 tsp. Baking powder
½ tsp. Sal
t1 Tsp. cinnamon
3 large ripe bananas, mashed
¼ cup honey
1 egg, lightly beaten
1/3 cup butter, melted

Topping:
¼ cup. Packed brown sugar
1 T. flour
¼ tsp. Cinnamon
1 T. cold butter

In a large bowl, combine dry ingredients. Combine bananas, honey, egg, and butter; mix well. Stir into dry ingredients just until moistenend. Fill greased muffin cups ¾ full. Combine first three topping ingredients; cut in butter until crumbly. Sprinkle over muffins. Bake at 375 degrees for 18-20 minutes or until muffins test done.

Chicken Nuggets

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1 cup whole wheat flour (arrowroot powder*)
4 tsp. salt
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. paprika
1 tsp. poultry seasoning
1 tsp. ground mustard
1/2 tsp. pepper
8 boneless skinless chicken breast halves
1/4 cup olive oil

In a tupperware bowl with a lid, combine the seasonings. Make sure lid is tight and shake to mix. Place chicken pieces into container, a few at a time, and shake to coat.

Heat oil in skillet, cook chicken, turning frequently, until browned and juices run clear, about 6-8 minutes.

Yield: 8-10 servings.


*I used arrowroot powder and the nuggets turned out sticky, but very tasty and acceptable for being wheat and dairy-free!

Crockpot Meatball Soup

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1 1/2 lbs. ground beef
1 egg
3 Tablespoons water
1/2 cup dry bread crumbs
1/4 teaspoon salt
1 Tablespoon chopped parsley
2 cups water
1 can (10 1/2 oz. beef broth
)1 can (1 lb. 12 oz. tomatoes, undrained and chopped)
1 envelope dry onion soup mix
1 cup sliced carrot
1/4 cup chopped celery tops
1/4 cup chopped parsley
1/4 teaspoon black pepper
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1 bay leaf

MEATBALLS:Preheat oven to 350 degrees.In large bowl combine egg, 3 T. water, bread crumbs, salt and parsley and combine. Add ground beef, broken into chunks, and mush with your hands to combine. Form into meatballs about 1" in diameter and place on a broiler pan.
Bake at 350 degrees for 25-30 minutes until meatballs are no longer pink in center.

Combine remaining ingredients in crockpot. Add meatballs.

Cover and cook on low for 8 hours or on high for 4 hours or until carrots are tender.

Basic Dressing

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1 tsp. Dijon-type mustard, smooth or grainy
2 Tablespoons plus 1 teaspoon raw wine vinegar (I use raw apple cider vinegar)
1/2 cup extra virgin olive oil
1 Tablespoon expeller-expressed flax oil

Dip a fork into the jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix around. Add olive oil in a thin stream, stirring all the while with the fork, until oil is well mixed or emulsified. Add flax oil and use immediately.

(This recipe is from the book Nourishing Traditions by Sally Fallon p. 129)

High-Enzyme Salad

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1 cup sprouted sunflower seeds (I've substituted flax seeds for this)
4 carrots, peeled and grated
1 cucumber, peeled and finely chopped
1 red pepper, seeded and finely chopped
1 bunch green onions, finely chopped
2 oz. grated raw Cheddar chesse (optional)
3/4 cup basic dressing
1 avocado, sliced
radicchio or red lettuce leaves

This salad is a meal in itself. Mix sprouted sunflower seeds, carrots, cucumber, pepper, onions and cheese with dressing. Serve on lettuce leaves and garnish with avocado slices.

(from the book Nourishing Traditions, by Sally Fallon, p. 193)

Pepper Rice

2 cups brown rice
4 cups beef broth
8 oz. ground beef
salt
pepper
onion powder
garlic powder
3 (8 oz. cans) tomato sauce
1 green bell pepper

Bring 4 cups beef broth just to a boil. Add rice and turn down heat to low. Cover and simmer for 45 minutes, or until rice is done.

Brown ground beef. Season with salt, pepper, onion and garlic powder.

Combine cooked rice and ground beef in a casserole dish. Add 3 cans tomato sauce and stir. Cut pepper into pieces and place on top of rice. Bake for 20-30 minutes or until done.

Easy Cabbage Roll Casserole

Makes 14 servings

1 large head cabbage, shredded
4 c. uncooked rice
3 onions chopped
2 lbs. cooked ground turkey sausage
2 t. salt
1½ t. pepper
garlic powder
¼ c. brown sugar or honey
2 qts. tomato juice
4 c. water

In a large dish spread enough of shredded cabbage to cover bottom of pan. Add layer of rice, onions and ground turkey. Repeat layers, starting with shredded cabbage. Sprinkle with seasonings and brown sugar. Pour tomato juice and water over everything. Cover and freeze. To serve, place frozen into 325° oven. Bake 2 hours or until completely cooked.