Menu Plan for 2/1/2011-2/7/2011
Monday Dinner
· HG's Sweet 'n Sticky Sesame Chicken Recipe F
Jama’s Fried Rice Make Over
3
1.5 cups water
1 frozen stir-fry vegetables, thawed
1/4 cup Lite soy sauce
1 low sodium chicken bouillon cube
2 cups cooked brown rice (not instant)
2 tablespoons finely minced green onions
1/8 teaspoon pepper 3 egg whites(with just a little yolk for color)
Per Serving: Cal 316 Carbs 74 Fat 2 Protein 16 Fiber 11 (I eat a half it is so super filling!)
Scramble the egg whites (I prefer to do this in the microwave, I think they are fluffier). In a sauce pan, add water, onions, soy sauce, and bouillon cube. Once the cube has disintegrated into the water add the vegetables. When you have cooked these add the rice bring to temp and add eggs and enjoy!(I edited this after I made it, it took less water, but it is super tasty!)
Tuesday Dinner
Lasagna Soup- this was a hit without the cheese so I serve it without it! Recipe
Wednesday Dinner
Left Over Night
Thursday Dinner
Beef Stroganoff Makeover (this is based off a recipe from a crock pot cook book just tweaked!)
1 pound of beef stew meat
1 package of Lipton French Onion Soup Mix
1 Container of 0% Greek Yogurt
2 cups of mushrooms
2 cups of fat free beef broth
This is a simple recipe; brown the meat in a pan, season with salt and pepper. With exception of the Greek yogurt add to the crock pot, cook on low for 6-8 hours, and 30 minutes prior to serving add the Greek yogurt (or until warm). I serve this over whole wheat flax noodles (which is what the calorie and carb count is for) but you can serve over brown rice or your choice of noodle!
Servings 6
Calories 289 Carbs 29 Fat 5 Protein 27 Fiber 4
Friday Dinner
Rachael Ray’s Oven Fried Corn Dogs recipe Oven fries (potatoes sliced into wedges (parboiled 1st for 5 min) and then tossed in Olive Oil and pepper and seasoning salt)
Peas
Saturday Dinner
Crock Pot Green Pepper Casserole
1 can of Diced Tomatoes
1 small can of tomato paste
Peppers - Sweet, green, raw, 4 medium
2 cups Brown Rice-Regular
1 pound of 80/20 ground beef
2 cups Swanson - Beef Broth 99% Fat Free
1 Red Onion
Brown ground beef and put all the ingredients into the crock pot for 6 hours on low. Serve over rice.
Sunday Dinner
Finish up leftovers
Dessert for the week
I am taking this one from an idea the Biggest Loser website Healthy Lattes~ I am a coffee nut and the hubby can’t live without his ice cream, so I am doing a version of a latte, cooled cup of coffee served with my Coffee Creamer and instead of the fat free vanilla yogurt they suggest (hubby really loves his ice cream) I am going with a reduced calorie ice cream cup that is prepackaged, that way the hubby will not be as tempted to eat the whole carton well before the week is over! Plus I think I may even get some sugar free whipped topping! Can hardly wait to try one of these! I did not forget about the kids I am making graham cracker and non dairy whipped topping “ice cream sandwiches”. My littlest one food allergies are always a concern as I am getting Rice Whipped Topping (for hers only(or I am going to make her some whipped topping from a coconut milk based coffee creamer (Will tell you how that goes!) You sandwich that between graham crackers (they have chocolate one too!) wrap in plastic wrap and freeze! 
Grocery List 2/1/2011-2/7/2011 |
Produce | Dairy | Meat | Canned Foods | Frozen |
Green onions/scallions | Greek Yogurt | Boneless Skinless Chicken Breasts | Chicken Broth
| Stir fry veggies
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mushrooms | Rice whipped topping | Beef Stew meat | Rice vinegar | Cool whip- sugar free |
Green peppers | Laughing cow blue cheese | Italian Sausage
| Fat free Beef Broth | Single serving ice cream cups( reduced cal) |
Apples | Coffee creamer-COUP | 80/20 Lean Beef | 2 cans of diced tomatoes |
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Bananas | Almond milk- Coup | Turkey hot dogs | Tomato paste |
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celery |
| Lunch meat | Progresso light soup |
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Baby Carrots |
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| pickles |
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| Dry Food |
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| Bread/Cereal | Sesame seeds |
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| Oat Heads- Coupons | Chicken bouillon cubes |
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| Baking | Coco Rice cereal | French Onion Soup mix |
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Sweets & Snacks |
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| Brown rice |
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| Jiffy Corn Bread mix
| Condiments |
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| Chocolate graham crackers |
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| Apple sauce |
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| Buddy Fruits |
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| applesauce |
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| Fiber One Cereal Coupon |
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Beverages | Health /Beauty | Paper Products | Cleaning | Miscellaneous |
pop |
| Paper plates |
| 2 towels |
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Monday Feb 1, 2011 |
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