Meal One: Asian Meatballs with stir-fried rice
Meal Two: Crunchy sweet dijon chicken, couscous salad and green beans
Meal Three: Spaghetti with clam sauce and salad
Meal Four: Tenderloin steaks, roasted broccoli and salad
Recipes:
Asian Meat Balls: mix together 1 lb ground turkey, 2-3 cups shredded cabbage...optional (recipe says to place cabbage in colander with 1/4 t salt, let set 20 minutes then squeeze cabbage to drain any excess liquid), 4 t soy sauce, 1 1/2 t ginger, 1 garlic clove minced, and 2 egg whites beaten. Once mixed let set in refrigerator about 15 minutes to set. Form into 1 1/2 inch balls and place on foil lined sheet pan, sprayed with pam. Drizzle meatballs with your favorite teriyaki sauce, I use yoshidas original, and bake at 400 for about 20 minutes.
Stir Fried Rice: Cook rice according to package (use any kind you like). In stir fry type skillet add about 2 t sesame oil over med-high heat and then add cooked rice. Stir fry rice about 2 minutes then add about 1/2-1 c frozen veggie mix (corn, carrot, and pea mix) that has been heated in microwave, so it is no longer frozen. Stir fry another 2 minutes, then push rice mix to sides of pan, creating a well in center. Pour in 1-2 eggs beaten. Scramble egg in well until cooked then also drizzle rice with mixture of equal parts yoshidas and soy sauce. Then toss mixture together until well combined.
Crunchy sweet dijon chicken: In shallow dish mix together 1/2 c bread crumbs, 1 T brown sugar, 1 tsp of herb seasoning (like italian or herb de provance), small amount of salt and pepper. With hands coat chicken breast in about 1-2 tsp of dijon mustard each, then transfer to bread crumb mixture and coat well. Place chicken on foil lined baking sheet that has been sprayed with non-stick spray. Bake at 500 for about 25 minutes.
Couscous Salad: Cook couscous according to package directions. Mix together 1/4 c olive oil, 2 T balsamic vinegar, salt and pepper, when couscous is finished cooking toss with vinaigrette. Once moderately cooled add one hand full each of craisins, toasted pine nuts, feta cheese and fresh chopped parsley.
Green Beans: I buy the frozen beans from costco and steam them at home for about 15 minutes then I toss them with a drizzle of olive oil, pepper and spike (spike is a salt substitute.)
Spaghetti with Clam Sauce: I got this from the oregonian, and haven't tried it yet, but it looks good....good luck to all of us right!!
- 4 6 1/4-ounce cans chopped clams in juice
- 1 pound spaghetti
- Salt
- 1/4 cup olive oil
- 6 cloves garlic, minced
- 1/2 to 3/4 teaspoon crushed red pepper flakes
- 1 teaspoon dried basil
- 1 tablespoon all-purpose flour
- 1 1/2 teaspoons fresh lemon juice
- 1/2 teaspoon grated lemon zest
- 1/4 cup chopped fresh parsley
Instructions
Over a small bowl or measuring cup drain clams; reserve juice and clams separately.
Bring a large pot of water to a boil and salt lightly (about 1 tablespoon of salt for 6 quarts of water). Add the spaghetti and cook according to package directions or until just tender. Drain and keep hot.
Heat the olive oil in a large skillet over medium heat. Stir in the garlic, pepper flakes and basil and cook for 30 to 45 seconds. Stir in the flour and cook, stirring, for 1 minute. Add the lemon juice, lemon zest and reserved clam juice and bring to a simmer; cook for 1 to 2 minutes. When the spaghetti is tender add it to the skillet along with the reserved clams and parsley. Toss well and serve immediately.
Tenderloin Steak: I plan to just wait for a nice day this week and rub the steaks with olive oil, salt and a good amount of fresh cracked pepper. Then throw them on the BBQ for about 4 minutes on each side, depending on the thickness of your steaks and how cooked you like them. There is a great recipe on the food network from Alton Brown where you just sear them on the stove for like 30 seconds per side then pop them in a 500 oven for 2 minutes per side....if the weather is not nice at all this week.
Roasted Broccoli: I just chop my broccoli into bitesize pieces and toss with olive oil, spike and pepper, then roast at 425 for about 15-20 minutes. When done you can sprinkle some grated Parmesan cheese over the top for a little added kick.
Shopping List
ground turkey
napa caabbage
yoshidas
ginger
rice
frozen veggie mix
eggs
chicken breasts
couscous
craisins
pine nuts
fresh parsley
feta cheese
green beans
4 cans chopped clams
spaghetti noodles
lemon
tenderloin steaks
broccoli
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