December Meal Plan

  1. Slow cooker Thai chicken with peanut sauce (chicken breasts, coconut milk, pb, garlic, honey, soy sauce, lime juice, rice wine vinegar, peanuts, rice)
  2. Corn flake chicken and broccoli (chicken, flour, milk, butter, broccoli) OR freezer meal (Thai lettuce wraps)
  3. Lentil soup (2 celery stalks, 2c carrots, onion, garlic, oregano, basil, 2c lentils, 24oz crushed tomatoes, 14oz diced tomatoes, 32oz chicken broth, water, 2c spinach leaves, lemon juice)
  4. Chicken chow mein
  5. Canned salmon with ranch dressing on crackers or over salad (canned salmon, ranch dressing, Ritz crackers, lettuce)
  6. left-overs
  7. Spaghetti and meatballs, green beans, salad
  8. Pan-fried salmon with sun-dried tomato couscous (sun-dried tomatoes, couscous, garlic salt, balsamic vinegar, 1lb salmon, fresh basil)
  9. Italian orzo spinach soup (onion, 1c carrots, 1c celery, garlic 6c chicken stock, 14oz fire-roasted diced tomatoes, 8oz orzo, thyme, oregano, rosemary, 4c spinach)
  10. Ramen Stir-fry (1lb beef boneless sirloin, Oriental ramen, 16oz stir-fry vegetables, 1/4 c stir-fry sauce or plum sauce)
  11. Healthy chicken chickpea chopped salad (2 romaine earts, 1c cooked chicken, 15.5oz chickpeas, 1c grape tomatoes, can corn, 1/4 c goat cheese, 1/3c cilantro, avocado, BBQ ranch dressing)
  12. left-overs, St. Lucy Day
  13. hot dogs and beans, cucumbers
  14. Sauteed tilapia with honey scallion dressing (lemon juice, honey, soy sauce, ginger, 4 tilapia, 4c salad greens)
  15. Chicken picatta (2 chicken breasts, flour, butter, lemon juice, parsley)
  16. Turkey taco lettuce wraps (onion, 1lb ground turkey, garlic, pepper, chili powder, cumin, paprika, 4oz tomato sauce, 1/2c chicken broth, lettuce, cheese, tomatoes, red onion, avocado, cilantro)
  17. Cheesy garlic Parmesan spinach spaghetti squash (spaghetti squash, garlic, spinach, 1/2c cream, 1tbs cream cheese, 1/2c Parmesan) OR
  18. Asian Mandarin quinoa salad (quinoa, broth, 1c frozen edamame, 1 red bell pepper, mandarin oranges, 2 large carrots, 2 green onions, mandarin orange juice, rice vinegar, sesame oil, chili garlic sauce, honey, soy sauce, garlic)
  19. left-overs
  20. Macaroni cheese, chicken nuggets, fresh vegetables
  21. Shrimp tacos with cabbage salad
  22. Coconut curried chicken with sweet potatoes (1lb chicken, 2 shallots, 1/2c red onion, curry, crushed red pepper, sea salt, 1 large sweet potato, 14oz coconut milk, 2 green onions, cilantro)
  23. Hamburgers on the grill
  24. Fast family fajitas (green bell pepper, red bell pepper, chicken breast, garlic, onion soup mix, salsa, flour tortillas, Monterey jack-Colby cheese)
  25. Chickpea avocado feta salad (1can chickpeas, 2 avocados, green onion, parsley, feta, lime)
  26. left-overs
  27. Tacos with Mexican chicken, black beans, corn
  28. Tropical shrimp rice bowl (1/2lb shrimp, lime juice, pineapple juice, chili powder, rice, cilantro, 8oz pineapple chunks, soy sauce, honey, lime)
  29. Go out
  30. Potstickers and edamame
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Fast family fajitas

Makes 6 servings
Pampered Chef
450 cal, 10g fat, 2g sat. fat, 61g carbs, 4g fiber

1 medium green bell peppers
1 medium red bell peppers
4 4-ozs boneless, skinless chicken breast halves
2 teaspoons vegetable oil, divided
1 clove garlic, pressed
1 envelope onion soup mix
1/2 cup water
1/2 cup salsa
12 7-8 in flour tortillas, warmed
Monterey jack-Colby cheese, shredded

  1. Cut bell peppers into 1/2-in strips.
  2. Cut chicken crosswise into thin strips.
  3. Heat skillet over med-high heat.
  4. Add 1 tsp of the oil and chicken.
  5. Stir-fry 3-4 min. or until chicken is no longer pink.
  6. Remove from skillet; set aside.
  7. Add remaining oil, bell peppers and garlic.
  8. Stir-fry 1-2 min. or until vegetables are crisp-tender.
  9. Add chicken, soup mix, water and salsa to bell pepper mixture.
  10. Cook and stir 2-3 min. or until heated through.
  11. To serve, place chicken mixture in center of tortillas.
  12. Serve with toppings, if desired.
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Coconut Curried Chicken and Sweet Potatoes

Makes 4 servings

2 tablespoons olive oil, divided
1 pound chicken breast tenders
2 large shallots, finely sliced
1/2 cup red onions, coarsely chopped
2-1/2 teaspoons curry powder
1/2 teaspoon crushed red pepper
1/2 teaspoon sea salt
1 large sweet potato, peeled and diced (1/2″ pieces)
1 14-ounce can light coconut milk
2 green onions, chopped
2 tablespoons fresh cilantro, chopped

  1. Heat 1 tbs. oil in large Dutch oven over med-high heat.
  2. Season chicken with salt and pepper.
  3. Sauté chicken 5-7 minutes, or until center is no longer pink.
  4. Remove chicken and cover.
  5. Add remaining oil to Dutch oven.
  6. Sauté shallots and onion for 3-5 min.
  7. Sprinkle in spices and salt.
  8. Add potatoes and coconut milk.
  9. Bring to a boil.
  10. Cover and reduce heat to medium-low
  11. Simmer 10 min.
  12. While potatoes are simmering, dice chicken.
  13. Add chicken to curry.
  14. Simmer 5 more minutes or until potatoes are cooked.
  15. Top with green onion and cilantro.
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Pan-fried Salmon with Sun-dried Tomato Couscous

Makes 4 servings
Missy and Weight Watchers
8pts/serving

3/4 cup sun-dried tomatoes, without oil
1-1/4 cups uncooked couscous
1/8 teaspoon garlic salt
1 teaspoon balsamic vinegar
1 teaspoon olive oil
1 pound salmon, rinsed, patted dry
1/8 teaspoon salt, or to taste
1/8 teaspoon black pepper, or to taste
2 tablespoons basil, fresh, torn

  1. Place tomatoes in a small bowl and just cover with boiling water.
  2. Cover and allow to soak for 30 minutes.
  3. Drain, reserving liquid, and chop tomatoes very finely.
  4. Place couscous in another small bowl and stir in chopped tomatoes, garlic salt and vinegar.
  5. Bring the reserved tomato liquid, plus enough water to measure 2 cups total of liquid, to a boil in a small pan and pour over couscous.
  6. Cover and allow to stand for 20 minutes, fluffing with a fork after 10 minutes.
  7. Meanwhile, heat oil in a griddle pan or sauté pan.
  8. Season salmon with salt and pepper and then place in pan skin side down.
  9. Cook for 5 minutes, flip and cook until cooked through, about 1 to 2 minutes more.
  10. Add basil to couscous mixture; season to taste and toss well.
  11. Divide couscous between 4 serving plates and top each with a salmon fillet.
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Chicken picatta

Makes 4 servings
From Grandma Loney
1 serving= half breast
2.5 pts/ half breast

2 skinless, boneless chicken breast halves
2 tablespoons flour
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon olive oil
1 tablespoon margarine or butter
1/4 cup water
3 tablespoons lemon juice
1-2 tablespoons parsley

  1. Coat chicken with mixture of flour, salt, and pepper.
  2. Heat oil and margarine in skillet until hot and foamy.
  3. Sauté chicken over medium heat until golden brown on both sides.
  4. Stir in water and lemon juice.
  5. Simmer covered until chicken is no longer pink (about 10 min.).
  6. Remove chicken to platter. Keep warm.
  7. Over medium-high heat, boil liquid in skillet, scraping to loosen brown particles, until liquid is reduced to 1/4 cup.
  8. Stir in parsley.
  9. Pour over chicken.
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Corn flake chicken

Makes 8 servings
470 cal, 11g fat, 30g carbs

7 cups corn flakes, crushed to 1-3/4 c.
1 egg
1 cup milk
1 cup flour
1/2 teaspoon salt
1/4 teaspoon pepper
8 pieces chicken
3 tablespoons butter, melted

  1. Preheat oven to 350 deg.
  2. Coat shallow pan with cooking spray.
  3. Place Cornflakes in pan. Set aside.
  4. In small bowl, beat egg and milk slightly.
  5. Add flour, salt, pepper.
  6. Mix until smooth.
  7. Dip chicken in batter.
  8. Coat with crumbs.
  9. Place in single layer in prepared pan.
  10. Drizzle with melted butter.
  11. Bake for 1 hr.

**Do not cover pan or turn chicken while baking.

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November Meal Plan

  1. Left-overs
  2. Sweet potato and chickpea buddha bowls (2 sweet potatoes, 1 can chick peas, spices, red onion, 1c quinoa, 1 bunch kale, 1/3c tahini, lemon, honey, garlic, ginger)
  3. sandwich press pizzas/eggwiches
  4. Chicken marbella, brown rice, broccoli (1/2c red wine vinegar, 1c prunes, 1/2c Spanish green olives, 1/2c capers, bay leaves, garlic, spices, 2 chickens, 1c dry white wine, 1c brown sugar)
  5. sushi (sushi rice, seaweed, imitation crab, cucumber, carrots, shrimp tempura, cream cheese, rice vinegar)
  6. chicken soup
  7. Asian tilapia (4 tilapia, ginger, soy sauce, scallions)
  8. left-overs
  9. Thai chicken broccoli wraps (1 chicken breast, broccoli slaw, ginger, tortillas, peanut butter, soy sauce, spices)
  10. Roasted butternut squash risotto (14oz butternut squash, 1c Arborio rice, 2 shallots, garlic, chicken stock, fresh thyme or sage, Parmesan, 1tb butter, fresh Italian parsley)
  11. Turkey chili (onion, garlic, red bell pepper, 1lb ground turkey, spices, 28oz diced tomatoes, chicken broth, 2 cans dark red kidney beans, 1 can sweet corn)
  12. Chicken divine (fresh broccoli, chicken breast, 2 cans cream of chicken soup, mayo, lemon, curry, bread crumbs, butter, cheddar cheese) REMOVE (too heavy)
  13. Burmese noodles (Chinese egg noodles, 3 onions, garlic, chicken breast, soy sauce, celery, white cabbage, prawns, spices) REMOVE (tasteless)
  14. Chicken with sun-dried tomatoes (garlic, chicken breast, 1c white wine, 1/2c sun-dried tomatoes, 5oz spinach)
  15. left-overs
  16. Chicken and cashews (chicken breast, 1/2 c celery, garlic, ginger, 1/2 c green onions, onion, 1/2 c red bell pepper, chicken broth, honey, oyster sauce, soy sauce, cornstarch, 1/4 c cashews, 2tbs Sherry)
  17. One pan garlic shrimp quinoa (1c quinoa, vegetable stock, spices, garlic, 1/2 onion, fresh parsley, 1/2lb shrimp, lemon)
  18. Bruschetta pasta salad (3c cooked pasta, 5 tomatoes, 2 green onions, red onion, garlic, fresh basil, balsamic vinegar, 1/3c shredded Parmesan)
  19. Spaghetti in garlic gravy with herbs and lemon marinated chicken and cherry tomatoes (1lb chicken breast, 1tbs fresh basil, 2c Cherry tomatoes, garlic, lemon, fresh parsley, fresh rosemary, fresh thyme, chicken stock, 500g spaghetti, flour, 1/4c Butter, 1/2 c Parmesan)
  20. Lemon basil shrimp risotto (1 1/2lb shrimp, 18 basil leaves, garlic, lemon, onion, vegetable broth, 2c Arborio rice, spices, 2tbs butter, 2tbs heavy cream, 1c dry White wine, Parmesan)
  21. Huevos rancheros (eggs, corn tortillas, black beans, cheddar cheese)
  22. left-overs
  23. Thanksgiving
  24. Out
  25. Out
  26. Out
  27. Skillet lasagna (1lb ground beef, 1/2  onion, garlic, 3c mafalda, 1 jar tomato pasta sauce, 12oz cottage cheese, 8oz cream cheese, 1/3c Parmesan, green onions, spices, Italian cheese blend)
  28. Jambalaya (Zatarain’s jambalaya, shrimp, andouille sausage)-spicy!
  29. left-overs
  30. Turkey breast (from Aldi) cooked in slow cooker with gravy packet, with stuffing and canned green beans
Posted in Monthly Meal Plan, November | Leave a comment