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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October Meal Plan

  1. left-overs
  2. Orzo salad *Make ahead (1 1/2c orzo, 1c frozen peas, 3/4c feta, 1/4c parsley, 3T balsamic vinegar, garlic, spices)
  3. Bruschetta chicken with salsa (6 Romas, 1/4c. fresh basil, fresh oregano, fresh thyme, fresh Italian parsley, garlic, balsamic vinegar, spices, lemon juice, 4 chicken breasts)
  4. left-overs
  5. Cinnamon pumpkin waffles, sausage, fresh fruit (1c flour, 1/2c whole wheat flour, 1/2c flax seed meal, cinnamon, baking powder, milk, oil, vanilla, honey, 2 eggs, 1 egg white, 1c canned pumpkin)
  6. Parmesan tilapia, broccoli, rice
  7. Linguine with asparagus and pine nuts (linguine, pine or soy nuts, garlic, asparagus, Parmesan)
  8. Turkey chow mein (2lb ground turkey, onion, 1c celery, chicken bouillon, 2 cans bean sprouts, cornstarch)
  9. Breaded baked chicken with white rice, frozen corn, and steamed cauliflower
  10. Grilled tilapia and asparagus
  11. left-overs
  12. Spaghetti (squash) with meatballs, green beans, Texas toast
  13. Rotisserie chicken, stuffing, green beans
  14. Cheese steak stuffed peppers (3 bell peppers, garlic, mushrooms, 1 onion, 1 lb flank steak, 4 slices Provolone cheese)- delicious, cheese not necessary. I don’t stuff peppers, I slice them fajita style and bake on a sheet pan
  15. Spaghetti squash in Thai peanut sauce  (spaghetti squash, cilantro, crushed peanuts, coconut milk, peanut butter, sugar, apple cider vinegar, red curry paste)
  16. Honey lime chicken enchiladas with corn (2c rotisserie chicken, onion, chicken stock, , spices, honey, 1/4c lime juice, , tortillas, , 2c monterey jack cheese, 16oz tomatilla sauce, 6oz yogurt)
  17. Yellow curry chicken with peppers, rice (Trader Joe’s sauce)
  18. left-overs
  19. Campbell’s chicken noodle soup
  20. Baked BBQ chicken with potatoes, raw carrots, and hummus
  21. sushi
  22. Grilled tilapia, asparagus, rice
  23. BLT chicken salad stuffed avocados (12 slices bacon, 1 1/2 c rotisserie chicken, 2 roma tomatoes, 1 1/2 c. cottage cheese, 1 c. romaine, 3 avocados)- I just make as a salad
  24. Turkey breast (Aldi) in slow cooker with garlic Parmesan roasted potatoes (3lb red potatoes, garlic, spices, fresh Parmesan, 2T butter) and green beans
  25. left-overs
  26. Slow cooker chicken burrito bowl (2 chicken breasts, spices, chicken broth, 15oz diced tomatoes, 14oz black beans, 2 3/4c instant whole grain brown rice, 1 1/2 c shredded cojack cheese)
  27. Garlicky baked shrimp (1lb shrimp, garlic, 2T white wine, 1/4c softened butter, 1/4c panko bread crumbs, 2T chopped parsley)
  28. Chicken taco scoop (4 chicken breasts, 14oz corn, 16oz salsa, can black beans, 8oz cream cheese, rice or tortilla chips)
  29. Harvest squash soup (1 butternut squash, onion, 15 oz can pumpkin, chicken broth, 1 1/2 c unsweetened almond milk, 1/2 c apple sauce, 2T honey, spices)
  30. Broiled salmon with marmalade-Dijon sauce (1/2 c orange marmalade, Dijon mustard, spices, salmon)
  31. Hot dogs and beans, cucumbers
Posted in Monthly Meal Plan, October | Leave a comment

September Meal Plan

  1. left-overs
  2. Fat burning chicken salad (cubed chicken breast, greek yogurt, celery, apple, onion, raisins, spices)
  3. Spaghetti, meatballs, green beans
  4. Maple bourbon salmon with asparagus (maple syrup, OJ, bourbon whiskey or OJ, 4 salmon fillets, pecans or walnuts, asparagus)
  5. Mexican chicken salads, black beans, corn, lettuce, cheese
  6. left-overs
  7. stir-fry
  8. tomato tortellini soup (9 oz tortellini, 2 cans condensed tomato soup, vegetable broth, milk, 2 c. half and half, sun-dried tomatoes, spices, shredded Parmesan cheese)
  9. Stuffed tomatoes with golden crumb topping (4 oz ground beef/turkey, brown rice, 4 tomatoes, 1/2 c peas, red onion, Parmigiano-Reggiano cheese, parsley, breadcrumbs, garlic)
  10. Chicken and shrimp orzo paella (chicken, yellow onion, garlic, red bell pepper, 4 plum tomatoes, orzo, chicken broth, saffron, lemon, shrimp, parsley)
  11. BBQ chicken salad (BBQ sauce, garlic, Dijon, red wine vinegar, spices, 2 chicken breasts, 1 can corn niblets, red and yellow bell pepper, romaine, black beans, red onion, avocado, cilantro)
  12. French toast with fruit
  13. left-overs
  14. Black beans and rice, huevos rancheros
  15. Shrimp pad Thai (pad thai sauce, shrimp, cilantro, peanuts, shredded carrots and other vegetables)
  16. Asparagus and zucchini pappardelle with Parmesan (8oz pappardelle, 2 yellow squash, garlic, asparagus or broccolini, lemon, fresh mint, pine nuts, Parmesan cheese)
  17. Mexican quinoa wraps (1c quinoa, black beans, 2 avocado, spinach leaves, Monterey jack cheese, feta, multi-grain or spinach tortilla, tahini, lemon, spices, cilantro) **Make avocado-tahini dip ahead of time
  18. Cilantro lime shrimp with rice (butter, garlic, onion, jalapeno, red pepper flakes, Mexican oregano, 2 roma tomatoes, lime, shrimp, cilantro)
  19. Burgers with corn on the cob, cucumber, tomatoes
  20. left-overs
  21. slow cooker chicken with sweet potatoes and green beans (chicken breast, 1 lb sweet potatoes, 2 c. fresh green beans, spice Hound adobe seasoning, garlic, chicken broth, honey)
  22. Out to eat
  23. Homemade pizza
  24. left-overs
  25. Mediterranean chicken with orzo (chicken breast, garlic, orzo, chicken broth, rosemary, 1 zucchini, 2 Roma tomatoes, 1 bell pepper
  26. Falafel sandwiches (Greek yogurt, garlic, cucumber, TJs falafel, pita)
  27. left-overs
  28. Skillet beef and broccoli ramen (red wine vinegar, honey, soy sauce, parsley, flank steak, cornstarch, brown sugar, ginger, beef broth, oyster sauce, broccoli florets, 2 ramen noodles, green onions)
  29. Honey curry chicken with broccoli (chicken breasts, honey, mustard, curry, spices)
  30. Thai peanut chicken with coconut soup
Posted in Monthly Meal Plan, September | Leave a comment