Tuesday, June 8, 2010

new Sprouts Meal Plan

Fajitas with red, yellow and green bell peppers
Bean and Corn Salad
homemade guacamole
slice fresh peaches and whipped cream

Pizza Meat Loaf
whole wheat Rotini with a little olive oil
steamed fresh green beans
steamed cauliflower

Chicken in Creamy Pan Sauce
Zucchini Picnic Salad
Baked Sweet potatoes (Alexia brand on sale)

Sopa de Maiz with avocados and tomatoes
cheese quesadillas with sour cream
cherries (our fave)

Black Bean and Corn Salad (from Sarah D.)
1 ½ cups of mild picante sauce (1 large jar of Pace)
2 tablespoons olive oil
3 tablespoons lemon juice
1 teaspoon ground cumin
1 garlic clove, minced
Chopped fresh cilantro, to taste (I used about 2 tablespoons)
2 cans black beans, rinsed and drained
1 can garbanzo beans, rinsed and drained
2 cans whole kernel corn, drained
1 bag of shredded Monterey Jack cheese
Sliced green onions with tops
1 sweet red pepper, diced
Mix first six ingredients together. Combine with remaining ingredients, mixing gently so you don’t squish the beans. Refrigerate for several hours or overnight.

Pizza Meat Loaf

1 envelope onion soup mix
2 lbs. ground beef
1 lb. bulk breakfast sausage
3 eggs
1 sm green pepper, chopped
1/4 cup water
1 1/2 cups pasta sauce, divided
2 cups shredded mozzarella cheese

In a large bowl, combine all ingredients except 1/2 of the pasta sauce and 1/2 of the cheese. Shape into one large loaf, or several smaller ones. Top with remaining sauce and cheese.

Chicken in Creamy Pan Sauce
4 small boneless skinless chicken breast halves (1 lb.)
2 Tbsp. flour
1 Tbsp. olive oil
3/4 cup fat-free reduced-sodium chicken broth
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, cubed
1 Tbsp. chopped fresh parsley (opt.)
COAT chicken with flour. Heat oil in large skillet on medium heat. Add chicken; cook 5 to 6 min. on each side or until cooked through (165°F). Remove chicken from skillet, reserving drippings in skillet. Cover chicken to keep warm.

ADD broth to skillet; stir to scrape up browned bits from bottom of skillet. Add cream cheese; cook 2 to 3 min. or until cream cheese is melted and sauce starts to thicken, stirring constantly with wire whisk.

RETURN chicken to skillet; turn over to coat both sides of chicken with sauce. Cook 2 min. or until chicken is heated through. Sprinkle with parsley.

Zucchini Picnic Salad
3 small zucchini, sliced
3/4 cup chopped green pepper
1/2 cup chopped onion
1 (15.5 ounce) can kidney beans, rinsed and drained
1/4 cup vegetable oil
3 tablespoons vinegar
1 1/2 teaspoons garlic salt
1/4 teaspoon pepper

In a bowl, combine all ingredients. Cover and refrigerate at least 4 hours, stirring occasionally.
(subsituted black beans for kidney beans - any kind of beans would work)

Sopa De Maiz ("Corn Soup")
2 cups chicken broth (I often use bouillon cubes)
2 chicken breasts cooked and chopped
1/2 package frozen corn
1/2 teaspoon cumin
1/2 teaspoon garlic, crushed
2 bouillon cubes (so 4 total in 2 cups water if not using chicken broth)
4 ounces diced green chiles
for serving:
1 cup milk
tomato, chopped
avocado, chopped
salsa and sour cream (optional)
shredded cheese (optional)

Combine first 7 ingredients in a saucepan and bring just to boiling. Add milk and simmer until heated through. Season with salt and pepper. Add tomato and avocado to individual bowls and ladle soup over ti. Top with shredded cheese and/or sour cream, if desired.

next week (too soon since we had last time)
stuffed red and yellow bell peppers
bacon wrapped chicken tenders

Tuesday, June 1, 2010

Next Meal Plan

Meal Plan

Baby Back Ribs in Crockpot with BBQ sauce
Frozen sweet potato fries (Alexia brand)
Sauteed Yellow Squash

Oven Fried Cod
Baked Zucchini (sliced, topped with butter, olive oil and parmesan cheese)
Steamed Green Beans
Sliced Mango and Cherries

Grilled veggie burgers
Sliced cucumbers
Blackberries and Blueberries with cream

Omelets with feta, avocado and tomato (with Sprouts Omega 3 eggs)
Sweet potato fries (Alexia brand)
French Toast

Chicken Parmesan Sausage in spaghetti sauce over bowtie pasta
Sourdough bread
Caesar salad

Oven Fried Fish
/14 c white cornmeal
1/4 c fine, dry breadcrumbs
1/2 t salt
1/2 t paprika
1/8 t pepper
1 lb fresh (or thawed frozen) fish fillets (we like cod)
1/3 c milk
3 T butter, melted
lemon wedges and tartar sauce (opt.)

Combine first 6 ingredients in a shallow dish. Dip fillets in milk and dredge in cornmeal mixture. Place coated fish in a lightly greased glass pan, drizzle with butter.
Bake at 450 for 10 minutes or until fish flakes easily with a fork. If desired, serve with lemon wedges and tartar sauce.