Here's my next installment of the "Sprouts Meal Plan"
I love the way shopping their sales on Wednesdays (this is all on sale tomorrow) gives us the best blend of money-saving, health-conscious, quick and yummy.
stuffed red bell peppers
steamed baby carrots (last time they were delicious with nothing at all on them)
steamed broccoli (little bit of the butter with olive oil)
cracked wheat bread (2/$5)
beef fajitas (carne asada) with green and red peppers
refried beans (vegetarian, just heated)
fresh raspberries with whipped cream
baked Whole Chicken (roast sticky chicky)
steamed green beans
zucchini (boiled then drained with some olive oil butter and fresh grated parmesan cheese)
focaccia bread (with spinach and feta) 2/$5
sliced peaches (cut ahead of time with a little sugar on them to make a juice) with a little vanilla blue bell
hamburgers on the grill (trying their "gourmet burgers" and a homemade bun recipe)
grilled corn (in husk, soaked in water with a little bit of sugar for 20 minutes first)
Grilled Potato Wedges (regular or sweet - med. potatoes cut into half and then thirds, toss with olive oil and sea salt to coat, then grill in grill basket)
grilled mahi mahi (new recipe)
brocolli and red pepper strips "sauteed" in olive oil and soy sauce
eggplant (cut in rounds, coated with italian bread crumbs, sauteed in olive oil, sprinkled with fresh grated parmesan)
(optional - (buy for freezer), EZ peel shrimp)
snacks and lunchboxes - honey dew melon, peaches, baby carrots and roasted almonds (honey roasted and roasted and salted)
Grilled Mahi Mahi (allrecipes.com)
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated fresh ginger root
1 clove garlic, crushed or to taste
2 teaspoons olive oil
4 (6 ounce) mahi mahi fillets
salt and pepper to taste
1 tablespoon vegetable oil
1.In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
2.Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
3.Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.
Soft n Fluffy Hamburger Buns (allrecipe.com)
1 cup warm water
2 tablespoons canola oil
3 cups bread flour
1 tablespoon white sugar
3/4 teaspoon salt
1 teaspoon vital wheat gluten
2 1/4 teaspoons active dry yeast
1.Place the water, canola oil, flour, sugar, salt, vital wheat gluten, and yeast into the pan of a bread machine in the order recommended by the manufacturer, select the Dough cycle, and turn on the machine. Line baking sheets with parchment paper.
2.When the cycle is finished, remove the dough to a lightly oiled work surface, and knead for 2 to 3 minutes. Cut the dough into 12 equal-size pieces, and roll the dough into balls by cupping your hand, with open fingers, over each piece of dough. Roll gently, with just a little pressure, to form a dough ball with a silky surface. Place the dough balls onto the parchment-lined baking sheets, and flatten each dough ball gently into a bun. Cover with a cloth and let rise until doubled, 30 to 45 minutes.
3.Preheat oven to 350 degrees F (175 degrees C).
4.Bake the rolls in the preheated oven until the tops are golden brown, about 12 minutes. Let cool on racks before slicing.
Roast Sticky Chicken
4 teaspoons salt
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon white pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
2 onions, quartered
2 (4 pound) whole chickens
1.In a small bowl, mix together salt, paprika, onion powder, thyme, white pepper, black pepper, cayenne pepper, and garlic powder. Remove and discard giblets from chicken. Rinse chicken cavity, and pat dry with paper towel. Rub each chicken inside and out with spice mixture. Place 1 onion into the cavity of each chicken. Place chickens in a resealable bag or double wrap with plastic wrap. Refrigerate overnight, or at least 4 to 6 hours.
2.Preheat oven to 250 degrees F (120 degrees C).
3.Place chickens in a roasting pan. Bake uncovered for 5 hours, to a minimum internal temperature of 180 degrees F (85 degrees C). Let the chickens stand for 10 minutes before carving.
Bolognese Stuffed Bell Peppers - we like yellow and red peppers with this!
· 1/2 cup uncooked white rice
· 2 tablespoons olive oil, divided
· 1/8 cup minced carrots
· 1/8 cup celery
· 6 bell peppers (any color) stems and seeds removed, cut in half lengthwise
· 1/2 pound ground beef
· 1/4 pound pancetta or lightly smoked bacon, diced
· 1 1/2 cups prepared marinara sauce
· 1/4 cup red wine
· 1/2 teaspoon red pepper flakes
· 1/3 cup heavy cream
· 1/2 cup grated Parmesan cheese, divided
1. Preheat oven to 375 degrees F (190 degrees C).
2. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover, and simmer for 20 minutes, or until tender and fluffy; set aside.
3. Heat 1 tablespoon of oil in a large skillet over medium high heat. Cook and stir carrots and celery until tender. Add ground beef and pancetta, and cook until browned and crumbled; drain off any excess liquid, and return to heat. Add marinara sauce, wine, and red pepper flakes, and simmer for 10 minutes. Stir in cream, half of the Parmesan cheese, and rice. Simmer 5 minutes more, or until most liquid has absorbed.
4. Place peppers in a shallow baking dish, and fill with beef mixture. Drizzle with remaining olive oil and top with remaining Parmesan cheese.