Ok here is week one menu. Let me know if you have any questions, or suggestions! Again I'm no expert but I have tried all the recipies but the pork chop one and I like them all! Enjoy!
Monday: Vegetable Fettuccini Alfredo
Garlic Bread
Serving size: 4
Ingredients:
Whole grain fettuccini (or linguine if you can't find fettuccini)
1 to 2 tablespoons Extra virgin olive oil
1/4 to 1/2 onion
1 cup cauliflower
1 cup broccoli
2 medium carrots
1/2 cup frozen peas
Light Alfredo sauce (I buy Ragu light Parmesan Alfredo)
Instructions:
1. In a medium sauce pan heat water to a boil and add pasta
2. While pasta is cooking heat oil in frying pan. Chop onion and add to oil. Cook until onion apperas clear.
3. Chop carrots, cauliflower and broccoli and add to onion. Cook until tender, 10-15 min.
4. Add the frozen peas to pan and cook until warm.
5. in a separate sauce pan or microwave safe dish, heat desired amout of Alfredo sauce.
6. Drain pasta, place vegetable mix on top and add sauce.
Tuesday: Chicken Pot Pie with cornbread crust
Serving size: 6
Ingredients:
3 cups low sodium chicken broth
1 pound boneless, skinless chicken breasts
1/8 pound mushrooms, quartered
1 carrot, peeled and diced
1/2 cup turnips, peeled and diced
1 medium russet potato, peeled and cubed
1/2 cup frozen peas
1 1/2 tablespoons olive oil
1 small onion, peeled and diced
1 1/2 tablespoons chopped fresh thyme
1/2 cup cornmeal
1 1/2 cups flour
1/2 teaspoon salt
1 tablespoon sugar
1 teaspoon baking soda
4 tablespoons very cold, unsalted butter, cut into small cubes
1/3 cup nonfat buttermilk
Instructions:
1. In a large saucepan, bring the broth to a boil, reduce to a simmer and add the chicken. cook for 15 minuets, remove saucepan from the heat and let the chicken cool in the liquid for 10 minutes.
2. Remove the chicken from the broth with tongsand set aside. when the chicken is cool enough to handle, cut into small pieces and place it in a large casserole baking dish.
3. Meanwhile, akk the mushrooms, carrots, turnips and potatoes to the broth and simmer until they are just tender, about 10 min. transfer them to the baking dish with slotted spoon.
4. Strain the broth and reserve it in a bowl. Heat the olive oil in the now empty saucepan over medium heat. Add the onions and thyme and cook until the onions soften, about 5 min.
5. Whisk in 1/4 cup flour and stir for 3 or 4 min. Whisk in the reserved broth, slowly at first and then more quickly. Bring the sauce mixture to a boil and cook until the mixture thickens enough to coat a spoon. Pour the sauce into the baking dish and season well with salt and pepper.
6. Preheat the oven to 400 F.
7. To make the crust, mix the cornmeal, remaining cup of flour, sugar, baking soda and salt together in a food precessor. Add the butter and process until the butter is the size of small peas. With the food processor running, slowly add the buttermilk until the mixture forms a dough. Remove the dough from processor, form it into a ball and roll it out on a floured surface until the dough is 1/4-inch thick.
8. Place the dough on top of the baking dish and trim it so that it fits inside the dish. Cut a few slits in the dough to allow the steam to escape. place the pie in the oven and bake until the crust is golden brown and the sauce is bubbling, about 30 min. Let the pot pie stand for 10 min. before serving.
*This recipe is from foodfit.com
Wednesday: Beef Stew
Oatmeal muffins
Serving Size: 8
Ingredients:
2 lbs. beef soup bones (such as short ribs, NO fat)
8 cups water
2 cups low sodium beef stock
2 springs thyme
3 bay leaves
2 Tablespoons extra virgin olive oil
2 onions peeled and chopped
4 ribs celery, trimmed and chopped
2 cloves of garlic passed through a garlic press
2 cups chopped fresh tomatoes
2 tablespoons tomato paste
2 large carrots peeled and chopped
2 sweet potatoes peeled and chopped (or potatoes)
Can or corn, drained
1 zucchini or butter nut squash
Instructions:
1. In a large stock pot place ribs, water, beef stock, thyme and bay leaves. Bring to a boil and reduce heat. Cover and simmer for 1 to 2 hours.
2. Remove the pan from heat and let cool. Strain the stock into a large bowl through a sieve. Take any meat from the bones, shred it and return it to the soup. Discard the bones and other cooked ingredients.
3. In a dutch oven heat olive oil over medium heat. Add onions, celery and garlic. Saute until onions become soft and translucent- about 8 min. Add cooked beef and broth, tomatoes, tomato paste, carrots and other vegetables. Bring mixture to a boil. Reduce heat and let simmer, covered, for 30 min. Serve hot.
Oatmeal Muffins:
1 egg
2/3 cups cooked oatmeal
2 tablespoons oil
1 cup milk
1 teaspoon cinnamon
2 1/2 cups flour
3 teaspoons baking powder
2 Tablespoons sugar
1/2 teaspoons salt
Beat egg. Add oatmeal and oil, mixing well. Stir in milk. Stir together dry ingredients. Add to oatmeal mixture and stir until mostened. Fill greased muffin cups 2/3 full. Bake at 400 for 15 to 20 min.
*Recipies from Eat Clean Diet and What's for Dinner cook books.
Thursday: Taco Salad
Chips and Salsa
Serving size: 4
Ingredients:
1 pound extra lean ground beef
1 head of lettuce
1 can kidney beans
1 can garbanzo beans
3 green onions, chopped
1 tomato, chopped
1 1/2 cups, shredded low-fat cheese
tortilla chips
Instructions:
1. Crumble and brown ground beef in a skillet on medium-high heat, drain. Pat with paper towels to soak up excess fat. Sprinkle with garlic salt and pepper.
2. Rinse lettuce and tear into bite-size pieces. Add meat.
3. Drain and rinse kidney and garbanzo beans. Add to lettuce.
4. Add remaining ingredients except tortilla chips, and mix well.
5. Just before serving break tortilla chips into pieces and toss with salad. Serve with salsa or favorite dressing (keep it low fat)
* Recipe from Whats for dinner
Friday/Saturday: BLT Sandwiches
Bananas, cantelope, or whatever fruit you want
Serving Size: 4
Ingredients:
8 slices whole grain bread toasted
12 slices TURKEY bacon
4 tomato slices
4 lettuce leaves
Avocado (I love it with mine but you don't have to add it)
Light miracle whip
Instructions:
1. Cook bacon until your desired crispness. Drain fat and pat with paper towel. Spread Miracle whip on toast. Layer 3 slices turkey bacon, tomato, lettuce and avocado. enjoy with fruit.
Sunday: Baked pork Chops with Apple stuffing
Instant brown rice
Serving Size: 4
Ingredients:
4 pork loin chops
salt to taste
freshly ground black pepper
2 tablespoons olive oil
1 medium yellow onion, chopped
1/4 cup chopped celery
2 tart apples (such as Granny Smith), peeled, cored and chopped
1 1/2 cups bread cubes
1/4 cup chopped fresh parsley
1/4 cup apple cider
1 tablespoon Dijon mustard
Instructions:
1. Preheat the oven to 350ยบ F.
2. Heat 1 tablespoon of olive oil in a heavy skillet over medium-high heat. Season the pork chops with salt and pepper and brown them on both sides, about 2 minutes per side.
3. Transfer the pork chops to a baking dish, turn the heat to medium and add the remaining olive oil to the skillet. Add the onion and celery and cook until the vegetables are soft. Add the apple and cook for 5 minutes more.
4. Add the bread cubes and parsley and remove from heat. Stir in just enough cider to moisten the mixture and season with salt and pepper.
5. Spread the mustard on top of each chop. Divide the stuffing mixture among the chops and pat it onto the mustard.
6. Bake the chops until they are fully cooked and the stuffing is nicely browned, about 20 minutes.
Cook desired amount of rice and serve together.
*Recipe from foodfit.com
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