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