Menu Plan for 2/7/2011-2/13/2011
Monday Dinner
Slow Cooker Italian Sausage and Pepper Makeover!
Usually Italian Peppers and Sausage are served on a roll, this is served with potatoes!
| Honeysuckle White - Lean Turkey Italian Sausage Sweet Cooked, 3 links |
| Peppers - Sweet, green, raw, 1 medium |
| Peppers - Sweet, red, raw, 1 medium |
| Peppers - Sweet, yellow, raw, 0.75 pepper, large |
| Onions - Raw, 1 medium (2-1/2" dia) |
| Potatoes - Russet, flesh and skin, baked, 5 potato large) |
| 1 cup of fat free stock ( you can use vegetable, chicken, or beef) |
| 1 cup of water |
| 1 tbl spoon of Italian Seasoning |
| Per Serving: | Cals 355 | Carbs 60 | Fat 4 | Protein 15 | Fiber 7 | Iron 21 |
1st you want to take the sausage out of its casing and break it up and brown in a pan. I spray my crock pot with cooking spray. The I add the peppers and onion( in thin slices). Then I add the potatoes, I like mine cubed but you can slice them wedge them or leave them whole. Then I add the sausage and 1 cup of fat free stock and seasoning I also add the water at this time. This cooks for 4 hours on low.
Tuesday Dinner
Buffalo Chicken Bake
3, 4oz chicken breasts (cooked and shredded)
½ cup of Frank’s Red Hot Sauce
½ cup of fat free ranch dip (see recipe below)
1 package (8 oz) 1/3-less-fat cream cheese (Neufchâtel), softened
1 cup of fat-free Kraft cheddar cheese
3 medium carrots
3 medium stalks
1 large onion
3 medium stalks
1 large onion
12 ounces of whole wheat pasta (your choice what kind!, I like bow tie!)(Cooked)
I place the veggies in the food processors then add them to a sauce pan to soften them. Mix chicken and cream cheese with veg. I spray the baking dish with nonstick cooking spray (super important for cleanup (or even better line with tine foil). Add cooked pasta. Spread chicken mixture over pasta, sprinkle with cheese and bake at 350 for 30 minutes!
Fat Free Ranch Dip (this is any easy one and my go to for carrots and celery!)
1 container of fat free sour cream (Breakstone’s is my preference, if not I go with the light)
3 tablespoons of Hidden Valley Ranch Seasoning and Salad Mix
This makes for a 35 calorie dip for 2 tablespoons! And it is yum!
This recipe serves 6 (the calorie count includes the ranch dip with light sour cream, because that is what I have on hand!)
Per Serving: Cals 428 Carbs 53 Fat13 Protein 30 Fiber 8
Wednesday Dinner
Left Over Night
Thursday Dinner
Oven Fried Chicken
Chicken breasts
Panko bread crumbs
Almond milk
Salt and pepper
We did the chicken breasts (that we make into bite size pieces) in almond milk then coat in seasoned panko crumbs. I put these on a cooling rack on cookie sheet; it helps to crisp the entire chicken. Bake at 350 for 15 minutes
Mac N Cheese Recipe
Broccoli
Friday Dinner
TVP/ Lean Beef Tacos
Black Beans and Corn
Saturday Dinner
Spilt Pea Soup recipe (have to be honest this is going to be a test on my taste buds haven’t liked it in the past!)
Sunday Dinner
Finish up leftovers
Dessert for the week
So the mock ice cream sandwhiches( from last weeks menu) made of grahm crackers were a hit, and were tweaked. I add a tablespoon of greek yogurt with splenda, and a tablsppon of lite whipped topping the sanwhich makes it for more of a ice cream taste!
And also on this weeks menu ( since we love our sweets!)
Blueberry-Apple Crisp
| 5 cups | sliced peeled apples (about 7 medium) |
| 1 cup | Fresh or frozen blue berries |
| 3 tablespoons of Splenda |
Topping:
| 4 1/2 | low-fat graham crackers |
| 1/4 cup | light brown sugar |
| 1/2 tsp. | ground cinnamon |
| 2 Tbs. | reduced-fat margarine cut into pieces |
1. To make the filling, place the apples, and blueberries, and sugar substitute (you could use AGAVE syrup) in a large bowl, and toss to mix well. Coat an 8-inch square baking dish with nonstick cooking spray, and spread the mixture evenly in the pan. Set aside.
2. To make the topping, break up the graham crackers, place them in a blender, and process into crumbs. Measure the crumbs. There should be 3/4 cup. (Adjust the amount if necessary).
3. Place the crumbs, brown sugar, and cinnamon in a small bowl, and stir to mix well. Then you can use a pastry cutter or 2 knives, cut in the margarine or butter until the mixture is moist and crumbly and sprinkle the topping over the filling.
4. Bake uncovered at 375 degree F for 35 minutes, or until the filling is bubbly and the topping is golden brown. Cover loosely with aluminum foil during the last few minutes of baking if the topping starts to brown too quickly. Serve warm or at room temperature. This recipe makes 8 servings.
Per serving: Calories 164; Cholesterol 0 mg; Fat 4.8 g; Sodium 86 mg. Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat.
Adapted from http://www.grandtimes.com/cookie.html
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