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
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Chicken with Sun-dried Tomatoes

Makes 4 servings

3 tablespoons olive oil
4 cloves garlic, minced
4 boneless, skinless chicken breast halves (about 1 lb. total)
1 cup dry white wine
1/2 cup dry-packed sun-dried tomatoes, cut into 1/4-in. strips
1/4 teaspoon salt
1/4 teaspoon black pepper
5 ounces fresh spinach

  1. Heat oil in skillet over med-high heat.
  2. Add the garlic and cook for 1 min.
  3. Add chicken and brown on each side for 2 min.
  4. Add wine, tomatoes, salt and pepper and simmer for 5 min.
  5. Top with spinach, cover and cook over med heat until the spinach is wilted but still bright green and the chicken is no longer pink.
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Burmese Noodles

325 grams Chinese egg noodles
3 tablespoons oils
3 onions, sliced
3 cloves garlic, crushed
1 chicken breast
2 tablespoons soy sauce
1 stalk celery, thinly sliced
2 cups white cabbage, shredded
500 grams prawns
Pinch black pepper

  1. Drop noodles into boiling water and cook for 3 min.
  2. Drain. Spread over paper towels and set aside.
  3. Heat oil in wok.
  4. Add onions and garlic.
  5. Fry until onions are soft.
  6. Add chicken strips and fry 2-3 min.
  7. Stir in soy sauce.
  8. cover and cook until chicken is tender.
  9. Mix in celery and cabbage and cook 3-4 min.
  10. Add prawns and pepper to taste. cook 2 min. until prawns are fully cooked.
  11. Remove all from pan.
  12. Add noodles to pan and toss gently 3 min.


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Chicken Divine

1 bunch fresh broccoli (or 20 oz. frozen)
3 boneless skinless chicken breasts
2 cans cream of chicken soup
1 cup mayonnaise
1 teaspoon lemon juice
1 teaspoon curry powder
1/2 cup bread crumbs
1 tablespoon butter, melted
1/2 cup grated cheddar cheese

  1. Chop and cook broccoli stems in 1 inch water for 3 min.
  2. Add flowerettes and cook for 3 more min.
  3. Dice and cook chicken in a pan on the stove until cooked through.
  4. Mix together soup, mayo, lemon juice.
  5. Combine cooked chicken and broccoli with soup mixture and pour into a 9×13 pan. Top with bread crumbs in butter and cheese.
  6. Cook for 45 min. at 350 deg.
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Thai Chicken Broccoli Wraps

We don’t usually heat the peanut sauce, we just mix it in a bowl with water heated in the microwave.

1 chicken breast
1/4 teaspoon garlic salt
2 cups broccoli slaw mix
1/4 teaspoon ground ginger
6 flour tortillas

Peanut Sauce
3 tablespoons creamy peanut butter
2 tablespoons hot water
1 tablespoon soy sauce
1/2 teaspoon garlic, minced
1/4 teaspoon ground ginger

1. Sprinkle chicken strips with garlic salt.
2. Coat a large nonstick skillet with cooking spray.
3. Cook and stir seasoned chicken in hot skillet over med-high heat for 3 to 4 minutes or until cooked through.
4. Remove chicken from skillet and keep warm.
5. Coat pan again with cooking spray.
6. Add broccoli slaw and ginger to skillet.
7. Cook, stirring constantly, for 2 to 3 minutes or until vegetables are crisp-tender.
Peanut Sauce
1. Make sauce in a small saucepan.
2. Combine peanut butter, hot water, soy sauce, garlic, and ginger.
3. Heat over low heat, stirring constantly until smooth.
8. Spread tortillas with peanut sauce.
9. Top with chicken strips and broccoli slaw mix.
10. Roll up each tortilla and enjoy!

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Asian Tilapia

4 6-ounce packages tilapia fillets
1 tablespoon fresh ginger, minced
1/4 cup soy sauce
2 tablespoons sesame oil
1 bunch scallion
1/4 teaspoon pepper

  1. Preheat oven to 425 deg.
  2. Place each fillet on its own piece of aluminum foil, measuring 12″ wide by 15″ long.
  3. Evenly distribute the ginger, soy sauce, sesame oil, scallions, and pepper on top of each fillet.
  4. Fold the aluminum foil and tightly crimp the edges to seal.
  5. Place packets on baking sheet in a single layer.
  6. Bake 10 to 12 min., until foil is puffed and fish is opaque in the middle.
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