March Meal Plan

1. left-overs

2. sushi (sushi rice, breaded shrimp, imitation crab, cucumber, carrots, avocado, egg)

3. strawberry crunch spinach salad (grilled chicken strips, 1/2 c sliced almonds, 2 pkgs ramen, 10oz baby spinach, 1 lb strawberries, 3/4c green onion, 4oz goat cheese, honey, red wine vinegar, dijon mustard)

4. slow cooker middle eastern garlic chicken (6 chicken breasts, 8 cloves garlic, allspice, lemon, whole wheat tortillas, tomatoes, cucumbers, Greek tzatziki dressing)

5. chicken noodle soup (Campbell’s), grilled sandwiches

6. spaghetti and meatballs, green beans

7. left-overs

8. macaroni and cheese, dino chicken nuggets

9. salmon with seafood stuffing, roasted broccoli, mashed potatoes (Sam’s club)

10. rotisserie chicken, baked beans, cucumbers

11. black bean feta quinoa salad (1c quinoa, 15oz black beans, 1 red pepper, 1 green pepper, 1/2c feta)

12. butternut squash ravioli with asparagus and sun-dried tomatoes

13. Lebanese baked chicken (8 pieces chicken, onion, 2 roma tomatoes, garlic, oregano, lemon, carrots, potatoes)

14. left-overs

15. meal prep teriyaki chicken and broccoli (1lb chicken, 2c broccoli, 1 bell pepper, 2c cooked brown rice, soy sauce, honey, rice wine vinegar, cornstarch)

16. gnocchi with shrimp, asparagus, and pesto (16oz gnocchi, 1lb asparagus, 1lb shrimp, prepared pesto)

17. St. Patrick’s day-out

18. Out to eat downtown

19. breaded chicken, steamed vegetable, rice (1lb chicken, 1 egg, 2c rice cereal)

20. Kung Pao shrimp (rice, 3/4c chicken broth, soy sauce, white wine vinegar, cornstarch, sugar, hot chili flakes, 1lb broccoli, ginger, garlic, 1lb shrimp, 1/4 peanuts)

21. left-overs

22. peanut noodles with mixed vegetables (3c thin rice noodles, 1/2c carrots, 1/2c red bell peppers, 1/2c broccoli, 1/2c cherry tomatoes, 1/2c peanuts, 1/2c other vegetables, 1/2c chicken, 1/4c peanut butter, 1/4c sesame oil, 1/4c honey, 2 tbs apple cider vinegar, soy sauce, ground ginger)

23. creamy cauliflower soup (1 head cauliflower, 1/4c butter, flour, onion, chicken broth, 2c. almond milk, Worcestershire, cheddar cheese, chives)

24. pasta skillet with tomatoes and beans (2c chopped tomato, garlic, 1lb angel hair pasta, 1/2c fresh basil, 15 1/2oz chickpeas, 1/2c Asiago cheese, balsamic vinegar)

25. Chicken taco scoop (chicken, black beans, corn, cream cheese, salsa, rice)

26. left-overs

27. Fiesta lime chicken (4 chicken breasts, 1 lime, water, teriyaki sauce, garlic, tequila, liquid smoke, ginger, mayo, 1/4c sour cream, salsa, milk, cajun or season all, dried parsley, hot sauce, 2c. shredded cheese, 2c lime tortilla chips)

28. left-overs

29. shrimp po boys (1c mayo, 2/3c ketchup, 4tbs horseradish sauce, 1/2tbs creole seasoning, garlic powder, paprika, lemon juice, 4tbs butter, garlic, 1lb shrimp, tortillas, lettuce)

30. macaroni and cheese, fish sticks

31. cranberry pecan spinach salad (avocado, baby spinach, 1/2c dried cranberries, lemon juice, 1/2c candied pecans, 1/2c feta, 1 can mandarin orange)

Posted in March, Monthly Meal Plan | Leave a comment

Creamy Cauliflower Soup

From my mom’s friend Dory
Makes 2 qts.
**You may want to use more cauliflower if you like your soup thicker.

1 medium head cauliflower, cut into tiny flowerets
1/4 cup butter
2/3 cup (1 small) onions, chopped
2 tablespoons flour
2 cups chicken broth
2 cups light cream  or rich milk (Almond milk works, too)
1/2 teaspoon Worcestershire sauce
3/4 teaspoon salt
1 cup cheddar cheese, grated
Chives or parsley, chopped

  1. Cook cauliflower in boiling salted water.
  2. Drain, reserving liquid.
  3. Melt butter.
  4. Add onion.
  5. Cook until soft.
  6. Blend in flour.
  7. Add broth and cook, stirring constantly until mixture comes to a boil.
  8. Stir in 1 c. liquid, drained from cauliflower (add water if necessary to make 1 c.).
  9. Stir in milk, Worcestershire sauce and salt.
  10. Add cauliflower.
  11. Heat to boiling.
  12. Stir in cheese.
  13. Serve sprinkled with chopped chives or parsley.
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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
Posted in December, Monthly Meal Plan | Leave a comment

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

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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