Week Menu 5/3-5/8

Ok, back in the swing....

Meal One: Chicken Enchiladas

Meal Two: Roast Chicken with Balsamic peppers

Meal Three: Veggie Stir Fry over Quinoa

Meal Four: Baked Salmon with couscous and green beans

Recipes

Chicken Enchiladas

2 c shredded chicken

1 c drained black beans

1 can green chilies

1 c sour cream

1 can cream of chicken soup

1/2 c sliced olives

1/2 c cheddar cheese the another cup for sprinkling top of enchiladas

choice of corn or flower tortillas

1-2 c enchilada sauce

mix first 7 ingredients in large bowl. Spoon 1/4 c enchilada sauce into bottom of baking dish. Fill tortillas with mixture and layer in baking dish. If doing two layers, top first layer with sauce and half of remaining cheese. Then top second layer with remaining sauce and cheese.

Bake at 350 for about 20-25 minutes.

Roast Chicken with Balsamic Bell peppers:

3/4 t salt divided

3/4 t fennel seeds, crushed

1/2 t black pepper, divided

1/4 t garlic powder

1/4 t dried oregano

4 skinless chicken breasts

2 T olive oil, divided

cooking spray

2 c thinly sliced red bell pepper

1c thnly sliced yellow bell pepper

1/2 c thinly sliced shallots (1 large)

1 1/2 t chopped fresh rosemary

1 c chicken broth

1 T balsamic vinegar

Preheat oven 450. Heat large skillet over med-high heat. Combine 1/2 t salt, fennel seeds, 1/4 t pepper, garlic powder, and oregano. Brush chicken with 1 1/2 t oil; sprinkle spice rub over chien. Add 1 1/2 t oil to pan. add chicken; cook 3 minutes or until browned. Turn chicken over; cook one minute. arrange chicken in a baking dish coated with cooking spray and bake about 10 minutes or until internal temp is 165.

Heat remaining oil over med-high heat. Add bell peppers, shallots and rosemary; saute 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to med-high heat. Stir in vinegar, 1/4 t salt, and 1/4 t pepper; cook 3 minutes, stirring frequently. Serve bell peper mixture over chicken....serve with mascarpone mashed potatoes

Mascarpone Potatoes:

Place 1 1/2 lb cubed peeled Yukon gold potatoes in a large saucepan; cover with water. Bring to a boil; reduce heat, and simmer 15 minutes or until tender. Drain; return to pan. Add 1/3 c milk, 3 T mascarpone cheese and 1/2 t salt. Mash to desired consistency.

Veggie Stir Fry over quinoa:

1/2 small onion sliced

1/2 bell pepper sliced

1 c broccoli florets

1 c sugar snap peas

1/2 c chopped carrots

1 can sliced water chestnuts

1 can baby corns

1/4 c soy sauce

1/4 c yoshidas

chili sauce, amounts will vary

Heat 1-2 T sesame oil in large skillet over med heat. Toss in onion, pepper, carrot and broccoli. Stir fry about 5 minutes, then add remaining veggies. stir fry another 2-3 minutes. Pour in soy, yoshidas and chili sauce and let simmer about 3 minutes. If sauce is too thin you can add about 1-2 tsp of corn starch mixed with 1 T water to simmering mixture, this will thicken mixture very quickly. Cook quinoa according to package directions, only use chicken broth instead of water to add more flavor.

Baked Salmon;

Place salmon filet skin side down on foil lined baking sheet, sprayed with cooking spray. Spread dijon mustard then an even layer of brown sugar. Then place a second layer of foil on top of fish and seal all edges. Place in 400 oven and bake for 25 minutes, or until salmon is cooked through.

Serve with box of your favorite flavor of couscous and steamed grean beans tossed with olive oil, spike (salt alternative) and pepper.

Shopping List

Chicken Breasts

black beans

green chilis

sour cream

cream of chicken soup

enchilada suce

tortillas

olives

fennel seeds

red and yellow bell peppers

large shallot

fresh rosemary

chicken broth

balsamic vinegar

yukon gold potatoes

mascarpone cheese

broccoli

snap peas

carrots

water chestnuts

baby corns

salmon filet

dijon mustard

brown mustard

couscous

green beans

Week Menu 4/18-24

FYI: There will be no menu for the week of 4/26. I will be out of town, and I'm pretty sure my husband is just going to be making frozen pizza and corndogs.

Oh on the last stretch of the cleanse, so there is one splurge meal this week...Yummy


Meal One: Lentil Soup and salad


Meal Two: BBQ Chicken Salads


Meal Three: Cranberry Chicken with horseradish mashed potatoes




Recipes


Lentil Soup:
2T olive oil
1 onion
2 carrots
2 celery stalks
2 garlic cloves
1 can (14.5oz) stewed or diced tomatoes
1 1/4 c lentils
11 c chicken broth
4-6 sprigs of thyme
2/3c elbow pasta
1 c parmesan


Heat oil in large pot over medium heat add onion, carrot and celery. Add garlic, salt and pepper, and saute 5-8 minutes. Add tomatoes with juices, simmer about 8 minutes. Add lentils and broth and stir, then add thyme. Bring to a boil over high heat. Cover and simmer on low about 30 minutes. Stir in pasta and cook about 8 minutes. Serve topped with grated parmesan cheese.


BBQ Chicken Salad:
Grill two boneless/skinless chicken breasts seasoned with small amount Lawreys seasoning and 1-2T bbq sauce of choice. Then pour additional sauce on top once finished. Prepare salad with chopped romain lettuce and layer on top....diced tomatoes, diced olives, diced red onion, fresh/frozen corn, black beans and avocado. Then top salad with sliced bbq chicken. If you are not on the cleanse...top also with shredded cheddar cheese.


Cranberry Chicken:
2-3T unsalted butter
1 small-med onion diced
2-4 boneless/skinless chicken breasts (really any type of chicken can be used,your choice)
1 bag fresh cranberries (frozen can be used as well)
1/4 c ketchup
1/4c brown sugar
1 cap full of apple cider vinegar
1 t dry mustard


Saute butter and onions over medium heat, about 5-10 minutes, until soft. Place chicken in baking dish, pour sauted onion over chicken and place in 425 oven for 20 minutes. Mix ketchup, sugar, vinegar and mustard together and pour over chicken also top with cranberries. Back another 15-20 minutes, until chicken is 165.


Horseradish Mashed Potatoes:
Cut 4 potatoes of choice and boil until fork tender. Mix in 1T butter, 1-2 T prepared horseradish and 1/4-1/2 c milk or chicken broth and mash to desired consistancy. Season with salt and pepper to taste.


Shopping List:


2-4 chicken breasts
onions
celery
carrots
lettuce
tomato
avocado
potatoes
cranberries
lentils
chicken broth
thyme
stewed tomatoes
elbow pasta
dry mustard

Week Menu 4/11-17

Ah this week we start a ten day herbal cleanse, so these meals are very healthy and very low carb.

Meal One: Cajun Chicken with Avocado salsa with broiled asparagus

Meal Two: Taco Salads (dairy free)

Meal Three: Fish Tacos with Radish slaw and pepper salad

Meal Four: Asian Meatballs with stir fried asparagus, snap peas and broccoli

Recipes:

Cajun Chicken with Avocado Salsa:

Season boneless/skinless chicken breast with cayenne pepper, salt and pepper (just season to your taste) then saute in skillet with small drizzle of olive oil over med-high heat flipping once (about 4-5 minutes per side) until internal temp is 165, or place in george foreman grill (which is what I do). Then top each chicken breast with Avo salsa (combine diced avocado, diced red onion, salt, pepper and juice of 1-2 limes).

Taco Salads (dairy free)

Cook one pound of lean ground meat, I use turkey, buffalo or elk, then season with your favorite taco seasoning. Bake whole wheat tortillas in 325 oven for about 20 minutes or until crisp, I have little taco salad shell pans but if you don't have them just drape the tortilla over or form inside of an oven safe mixing bowl. Then fill shell with heated black beans, meat, lettuce, tomato, onion, olives, avocado and salsa and serve. If you are not doing the cleanse, feel free to add cheese and sour cream, either way, it's delicious.

Fish Taco with Radish Slaw

Season white fish with old bay and pepper then bake at 350 for about 20 minutes (until flaky, also any seasoning will do). Heat corn tortillas in very hot pan, individually. For radish salsa, thinly slice one bunch of radishes and three scallions. Mix together with one diced jalapeno (seeded), salt, pepper, dash of olive oil and juice of 1-2 limes. Top each tortilla with some fish, radish slaw and shredded cabbage.

Pepper Salad

chop 1/2 red onion, 3 bell peppers (any colors), hand full of fresh cilantro, 2 celery stalks, and 2 roma tomatoes. Mix together with one drained and rinsed can of black beans. Toss with dressing of 1t cumin, 1t brown sugar, 1/4 c olive oil (sometimes I use less) and 2T fresh lime juice. Then salt/pepper to taste. You can serve it as is, or over mixed greens, your choice.

Asian Meatballs

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 asparagus, snap peas and broccoli:

Cut about a cup each of veggies into bite size pieces. In skillet over med-high heat drizzle 1-2 tsp of sesame oil. Toss in veggies and toss several times for about 5-10 minutes, until veggies are slightly tender. Drizzle with small amount of soy and teriyaki sauce. Stir fry one more minute and serve.

Shopping List:

chicken breasts

ground turkey burger

white fish

avocados

red onion

cilantro

limes

jalapeno

lettuce

tomato

olives

peppers

celery

black beans

asparagus

snap peas

broccoli

cole slaw mix

scallions

whole wheat and corn tortillas

salsa

Week Menu 4/4-10

Meal One: Glazed Pork Chops with Roasted Veggies

Meal Two: Elkloaf with faux mac and cheese and brussel sprouts

Meal Three: Turkey Burgers with Garlic-Rosemary Mayo and Sweet Potato Fries

Meal Four: Mushroom Buffalo Burgers pesto mayo and salad

Recipes

Glazed Pork Chops:

glaze
1/2	cup distilled white vinegar or cider vinegar
1/3	cup light brown sugar
1/3	cup apple cider or apple juice
2	tablespoons Dijon mustard
1	tablespoon soy sauce
	Pinch cayenne pepper
Chops
4	boneless, center-cut pork loin chops , 5 to 7 ounces each, 1/2 to 3/4 inch thick
1	tablespoon vegetable oil

INSTRUCTIONS

1. 1. Combine all glaze ingredients in medium bowl; mix thoroughly and set aside. Following illustrations below, trim chops and slash through fat and silver skin with sharp knife, making 2 cuts about 2 inches apart in each chop (do not cut into meat of chops). Pat chops dry with paper towels; season with salt and pepper.

2. 2. Heat oil in heavy-bottomed 12-inch skillet over medium-high heat until smoking. Add pork to skillet and cook until well browned, 4 to 6 minutes. Turn chops and cook 1 minute longer; transfer chops to plate and pour off any oil in skillet. (Check internal temperature of thinner chops; see note above.) Return chops to skillet, browned side up, and add glaze mixture; cook over medium heat until center of chops registers 140 degrees on instant-read thermometer, 5 to 8 minutes. Remove skillet from heat; transfer chops to clean platter, tent with foil, and let rest 5 minutes.

3. 3. When chops have rested, add any accumulated juices to skillet and set over medium heat. Simmer, whisking constantly, until glaze is thick and color of dark caramel (heatproof spatula should leave wide trail when dragged through glaze), 2 to 6 minutes. Return chops to skillet; turn to coat both sides with glaze. Transfer chops back to platter, browned side up, and spread remaining glaze over chops. Serve immediately.

Roasted Vegetables:

Choose 4-5 sturdy veggies (bell peppers, squashes, potatoes, carrots, or fennel) Toss well with 2T olive oil, 2T balsamic vinegar, salt, pepper and 2t of your favorite herb blend (herb de Provence or just italian seasoning) Lay out on large sheet pan and roast about 25 minutes, until tender, in a 425 oven

Elkloaf:

2lb ground elk (you can use any meat, but my freezer if full of this stuff)

1 med onion diced

palmful each of grated Parmesan and breadcrumbs

2 eggs beaten

3T Worcestershire

2clv garlic

2T fresh parsley

salt/pepper

1 sprig of fresh thyme

1/3 c red wine

2t tomato paste

4 slices prosciutto

4 slices of swiss or provolone

mix equal parts bbq sauce, ketchup and A1 for a delicious topper to the meatloaves

In sauce pan drizzle small amount of olive oil and heat over medium. Add onion and thyme and saute about 5-10 minutes, until tender. Mix together all ingredients, except prosciutto, swiss and sauce topper. Now you can choose to do one large or 4 individual loaves, but use the same method. On wax paper lined sheet pan, form meat into a rectangle. Layer with prosciutto and cheese. Roll-up meatloaf like a burrito removing wax paper as you roll, sealing edges. Place roll-side down on sheet pan and cover with sauce. Place in 350 oven for 1hr 15 min for large loaf, and 45 min for mini loaves..internal temp should be 16o. Let rests about 10 minutes before serving.

Mac and Cheese:

• 12 ounces multigrain elbow macaroni
• 1 head cauliflower, roughly chopped
• 4 slices multigrain bread, torn
• 1/2 cup fresh flat-leaf parsley, chopped
• 3 tablespoons olive oil
• kosher salt and black pepper
• 1 onion, finely chopped
• 1 1/2 cups grated extra-sharp Cheddar (6 ounces)
• 1 1/2 cups reduced-fat sour cream
• 1/2 cup 1 percent milk
• 1 tablespoon Dijon mustard

Directions

1. Heat oven to 400° F. Cook the pasta according to the package directions, adding the cauliflower during the last 3 minutes of cooking time; drain.
2. Meanwhile, pulse the bread in a food processor until coarse crumbs form. Add the parsley, 2 tablespoons of the oil, and 1/4 teaspoon each salt and pepper and pulse to combine; set aside.
3. Return the pasta pot to medium heat and add the remaining tablespoon of oil. Add the onion, 3/4 teaspoon salt, and 1/2 teaspoon pepper and cook, stirring occasionally, just until soft, 5 to 7 minutes. Mix in the pasta, cauliflower, cheese, sour cream, milk, and mustard.
4. Transfer to a shallow 3-quart baking dish, sprinkle with the bread crumbs, and bake until golden brown, 12 to 15 minutes.

Turkey Burgers with Garlic-Rosemary Mayo:

Combine 1c mayo, 1/4 c chopped fresh rosemary and one clove of garlic. Combine 1 lb turkey or chicken burger, salt, pepper and half of the mayo mixture. Once combined, form into 4 patties and place on grill for 7 minutes each side (or use the George for about 5 minutes total). Serve on bun slathered with remaining mayo mixture and top with fresh arugula and tomato slices.

Sweet Potato Fries:

3 sweet potatoes (peeled and sliced into 1/4 inch slices/strips

1t salt

1t pepper

1t garlic salt

1/2 t paprika

olive oil

Toss all ingredients together the place on foil lined baking sheet, sprayed with pam. Bake at 350 for about 20 minutes tossing a couple times throughout.

Mushroom Buffalo Burgers:

Saute one container of presliced mushrooms in 1T butter and 1T olive oil over med heat for about 5-10 minutes, until tender. Season with Salt and pepper to taste. Grill premade Buffalo burgers (I use the ones from Trader Joes and grill them on the George Foreman with it's raining, like today) Top Burger patties with mushrooms and a slice of your favorite cheese, for and extra kick mix a little pesto with some mayo and slather on the bun.

shopping list

pork Chops

1lb ground turkey or chicken

2lb ground meat of your choice

buffalo burger patties

prosciutto

sliced swiss or provolone

roasting veggies

cauliflower

3 sweet potatoes

mushrooms

arugula

2 onions

fresh parsley

fresh thyme

fresh rosemary

sour cream

cheddar cheese

red wine

elbow macaroni