Dinner Menu for April 8-12

Monday- Chicken Breast stuffed with Roasted Red Pepper and Lowfat Cream Cheese, Rosemary Roasted Potatoes, Roasted Asparagus
(Serves 4)

Baked Chicken 
4 Boneless Skinless Chicken Breast
4 Pieces of Jarred Roasted Red Pepper
4 Tbs of lowfat cream cheese
1 tsp garlic power
1 tsp parsley
1/3 cup of Parmesan cheese
Salt and pepper
2 Tbs Olive Oil

1.Preheat Oven to 400 degrees.
2.Cut the chicken breast butterfly style and place between 2 pieces of plastic wrap. Using a rolling pin or can, pound out the chicken until flattened.
3. Season with salt and pepper
4. In a small bowl, mix cream cheese, garlic powder, parsley, and Parmesan cheese until combined.
5. Spread 1 Tablespoon of cream cheese mixture into each chicken breast and top with slice of roasted red pepper.
6.Fold over chicken breast so it looks like it has been stuffed.
7. Oil a baking pan and place chicken breast inside. Cover with foil. Bake for 25 minutes or until internal temperature reaches 165 degrees.

Rosemary Potatoes
5 Large Red Potatoes, diced
Extra Virgin Olive Oil
Oil Spray
1 Fresh Rosemary Sprig, chopped
1 1/2 tsp Salt
1 tsp Pepper

1. Preheat oven to 400 degrees.
2. In a large bowl, toss the potatoes, olive oil, rosemary, salt and pepper until coated.
3. Line a large baking sheet in foil and spray with oil lightly.
4. Place potatoes in single layer and bake for 30 minutes or until potatoes are tender inside and crispy outside.

Roasted Asparagus
1 lb Fresh Asparagus
Extra Virgin Olive Oil
Salt and pepper


1. Preheat oven to 400 degrees.
2. In a large bowl, toss the asparagus, olive oil, salt and pepper until coated.
3. Place on top of potatoes. They will be done in about 10-15 minutes.

Tuesday- Greek Salad Pita with White Beans

4 Whole Wheat Pita Pockets
1 cup of hummus
1 large tomato, sliced thinly
1 medium red onion, sliced thinly
1 cup of marinated artichokes in a jar
1 cup of diced roasted red pepper
1 cup of slice black olives
1.5 cups of canned white beans, drained (about half the can)
1 cup of nonfat Feta Cheese, crumbled
2 cups of reduced fat shredded mozzarella
Olive oil
2 Tbs of dried oregano
1 Tbs garlic powder
Salt and pepper

1. Preheat oven to 375 degrees.
2. Top pitas evenly with hummus, tomato slices, artichokes, roasted red pepper, olives, beans, and red onion.
3. Top with dried oregano, garlic powder, salt and pepper.
4. Add cheeses. Drizzle with olive oil.
5. Bake for 20-25 minutes. Enjoy!

Wednesday- Pea Pesto Pasta with Sun Dried Tomato and chicken
(Serves 6)

1 box of whole wheat spaghetti
1/2 cup of sun dried tomatoes
2 boneless skinless chicken breasts
1 Tbs olive oil
salt and pepper

1. Cook pasta according to directions in salted water. Drain and reserve 1/2 cup of cooking liquid.
2. Preheat oil in saute pan under medium-high heat. Season chicken breast with salt and pepper and saute until cooked through. Dice when slightly cooled.

Pesto
2 cups of frozen peas
1/2 grated Parmesan
5 cloves of garlic
Handful of fresh basil
Handful of fresh parsley
1 cup of toasted walnuts
Salt and pepper
Olive oil

1. Pulse peas, Parmesan, garlic, basil, parsley  and nuts in food processor. Slowly stream in olive oil until pesto is formed. Salt and Pepper to taste.

Assembly
1. Heat sun dried tomatoes and oil in large saute pan until hot, add pesto and reserved pasta liquid until smooth. Toss in spaghetti and chicken. Top with more Parmesan. Enjoy!


Thursday- Brown Rice Risotto, Asparagus, Artichokes, and Poached egg

Friday- Slowcooker Peach Pork Tacos with Radish and Cilantro, served with Tomato Avocado Salad

Pork

2 Tbs olive oil

3 lbs of boneless pork loin ribs

1 large onion

4 cloves of garlic, minced

1 Tbs chili powder

1 Tbs Cumin

1 Tbs Oregano

1 1/2 tsp salt 

1 tsp pepper

1 jar of peach salsa

Cilantro

8 radishes, thinly sliced

Lime Slices

Heat oil in a large skillet over high heat. Add the pork and sear on each side until browned (about 2 minutes per side). Transfer pork to the slow cooker.

Add remaining ingredients, and give the mixture a careful stir to combine. Cook on low for 6-8 hours until the pork is completely tender and shreds easily with a fork

Assembly

Warm corn tortillas. Add pork and top with cilantro and radishes. Squeeze lime over taco. Serve with Avocado Salad. 

March 28-30

Wednesday: Brown Sugar and Garlic Baked Chicken, Grilled Asparagus, leftover potato salad

Brown Sugar and Garlic Baked Chicken

(serves 4)

Oil Spray

4 boneless, skinless chicken breasts

4 Tbs brown sugar

8 cloves of garlic, minced

1 medium onion, diced

Mrs. Dash chicken seasoning, or any other seasoning you like

Salt and Pepper

1. Spray the bottom of a baking sheet and preheat over to 500 degrees.

2. Season chicken breasts with seasoning, salt and pepper.

3. Heat some oil in a small skillet and saute garlic and onion.

4. Remove from heat and add brown sugar.

5. Rub mixture over chicken breasts.

6. Bake in oven uncovered for 30 minutes, or until internal temperature reaches 165 degrees.

Thursday: Zucchini Ribbon "Pasta" with Cannelini Beans, Tomatoes, in a Parmesan Herb Sauce

(Serves 4)

Oil Spray

1 Tbs butter

2 Large zucchini, sliced thin using a mandolin or sharp knife

4 oz of whole wheat fettuccine pasta

1 can of cannelini beans, drained and rinsed

6 cloves of garlic, minced

2 large tomatoes

1/2 cup of grated Parmesan cheese

Handful of parsley, or 1 tsp dried

Handful of basil, or 2 tsp dried

Salt and Pepper

1. Cook pasta according to box directions. Drain when cooked, but reserve 1/2 cup of salted pasta water.
2. Heat oil and butter in large saute pan on medium high heat. Add garlic and tomatoes and saute for 7-8 minutes. Add beans and saute another 3 minutes. 
3. Add pasta water and Parmesan cheese. The pasta water will thicken the sauce, then add herbs and pasta.
4. Add zucchini and herbs. Toss and cook for an additional 3-4 minutes. Salt and pepper to taste
5. Top with additional Parmesan and serve.

Friday: Vietnamese Banh Mi Turkey Burgers with Edamame and Sweet Siracha Dipping Sauce

Makes 4 Burgers


Siracha Mayo
2/3 cup low fat mayo
2 finely chopped green onions
1 Tablespoon Siracha

1. Mix all of the ingredients together. Cover and chill until ready to use.


Pickled Veggies
2 cups of shredded or julienne carrots
2 cups of shredded or julienne radishes
1/4 seasoned rice vinegar or (1/4 cup of regular rice vinegar and 2 Tbs sugar)
salt

Mix all of ingredients. Cover and chill for at least an hour.


Burgers
1 pound of lean ground turkey
4 garlic cloves, minced
3 green onions, chopped
1 Tbs Siracha
1 Tbs fish sauce
2 tsp cornstarch
1 tsp each salt and pepper 

Canola oil
Sesame oil (optional)


1. Mix Siracha, fish sauce, cornstarch, green onions, salt, pepper, and garlic cloves. Add turkey and gently mix until incorporated. Form into 4 patties.
2. Heat canola and sesame oil on grill pan set on medium-high heat. Cook burgers thoroughly on each side, (about 7-8 minutes each side) or until internal temperature is at least 165 degrees.


Assembly
4 whole wheat kaiser rolls
Sliced jalapeno, fresh or jarred
Cilantro

Spread Siracha Mayo on one half of roll. Put burger on other half. Top with Pickled veggies, sliced jalapeno and cilantro. Enjoy!

March 25-27

Monday: Slow Cooker Pulled Pork Sandwiches, Healthified Potato Salad, green salad

Slow Cooker Pork

 (Serves 6)

2 Tbs olive oil

3 lbs of boneless pork loin ribs

3 Tbs brown sugar

1 Tbs chili powder

1 Tbs Cumin

1 Tbs Oregano

1 tsp allspice

Juice of 1 medium orange

6 garlic cloves, minced

1 tsp Salt

1 tsp Black Pepper

1 large onion, sliced thin

1 bottle of BBQ sauce

6 Whole Wheat Kaiser rolls

1. Drizzle oil into bottom of crock pot. In a small bowl, mix brown sugar, chili powder, cumin, oregano, allspice, minced garlic, salt and pepper to make a rub.

2. Rub all over pork and set in pot. Top with sliced onions and 1 cup of BBQ sauce.

3. Set on low cook for 6-8 hours. 

4. Pull apart pork with fork, add remaining BBQ sauce. 

5. Serve on Kaiser rolls.

Tuesday: Store bought Rotisserie Chicken, Healthified Macaroni and Cheese, Roasted Broccoli

Daily Dinner Log

Hi everyone! It's been a while, huh? I tried the blog thing, and it didn't work for me, but I have received some requests to write about my meal planning and food shopping skills as well as trivia about food history and culture. If you are interested, I will be listing my weekly dinner menus as well as shopping tips and other food facts from my otherwise useless wealth of knowledge on the subject.

I try to cook about 5-6 days a week. It's only me and my boyfriend, but we are able to eat very well on a budget of about $200 a month. I rely mostly on getting my produce at local farm stands, buying canned and dry goods at discount groceries, and purchasing meat and other bulk items at the local Sam's Club. This works for us, and I don't mind traveling 2-3 places every week or so to buy food to eat. But, I understand this doesn't work for everyone. I would love to hear other ideas on how to eat healthy on a budget; I know there are countless ways on how to do this.

It's almost the weekend, but I can post on what we have eaten so far this week. Some recipes I get from other sources; I will post the links. But, I am able to come up with many recipes myself. So please, feel free to leave a message with any questions you might have and I would love for you to add to the conversation. Thanks!


Sunday: "Everything in the Pantry" Mexican Casserole

(Serves 8)

2 Tbs of Canola Oil

1.5 lb of lean ground turkey

1 medium green bell pepper, diced

1 large onion, diced

4 cloves of garlic

Handful of fresh cilantro


1 can of black beans, drain and rinsed

2 cups of frozen corn


1 can of diced tomatoes

1 can of tomato soup

Water



1 Tbs Cumin

1 Tbsp chili powder

1/2 tsp cayenne pepper


4 cups of cooked brown rice

salt and pepper to taste

1 cup of low fat shredded cheddar cheese

Chopped scallions

Nonfat Greek Yogurt (Instead of Sour Cream)

1. Heat oil in large skillet. Add ground turkey and brown. Remove turkey and save for later.
2. Saute onion, garlic, bell pepper and cilantro in skillet until translucent (about 5-7 minutes). Add beans, corn, diced tomatoes. Saute for another 2-3 minutes. Add ground turkey.
3. Add cumin, chili powder, and cayenne pepper. Mix together. Add salt and pepper to taste.
4. Grease a large casserole glass pan. Add brown rice, tomato soup, and 1 can of water. Mix then add turkey mixture. Top with cheddar cheese, cover with foil and bake in 350 degree preheated oven for 30-45 minutes or until cheese bubbles. You can take of the foil and bake another 5-10 minutes to brown top.
5. Let cool for a few minutes and top with scallions and a dollop of yogurt. Enjoy!