Meals for the Week of November 26th

Hoping everyone had a wonderful Thanksgiving holiday.  Feel free to use any leftover turkey in the Southwest Turkey Lasagna recipe!

Meal 1- Chicken, Potatoes and Broccoli in Creamy Mustard Sauce (serves 5)

Ingredients

  • 1 teaspoon olive oil
  • 1lb boneless, skinless chicken breast (look for hormone and antibiotic free)
  • 3-4 medium potatoes (sliced)
  • 1 cup low-sodium chicken broth
  • 1- 16 oz bag frozen broccoli (or fresh)
  • 1- 10.75 oz can low-fat cream of chicken soup
  • 2 tablespoons Dijon mustard
  • 1 tablespoon minced onion
  • salt and pepper to taste

Directions

Heat oil in a large skillet over medium heat. Cook chicken strips for 5-6 minutes, or until browned and almost cooked through. Stir in potatoes and broth. Bring to a simmer. Reduce heat and simmer, covered, for 10-15 minutes, or until potatoes are tender. Stir in broccoli and simmer for an additional 5 minutes. Stir in remaining ingredients. Cook until chicken is no longer pink and mixture is warmed through, about 3-4 minutes.

Nutrition Information

Calories: 360          Fat: 5 grams          Sodium: 650 mg                               Carbohydrate: 53 grams          Fiber: 7 grams          Protein: 27 grams

Meal 2- White Bean and Penne Salad with Feta (serves 6)

Ingredients

  • 8 oz dry whole grain penne (or other pasta)
  • 2- 15 oz cans navy beans (drained and rinsed)
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 medium zucchini (julienne sliced)
  • 1 medium red bell pepper (julienne sliced)
  • 1 teaspoon dry basil
  • 2oz feta cheese

Directions

Prepare pasta according to package directions. Drain and rinse under cold water to cool. In a large bowl, combine lemon juice, oil, garlic, salt and pepper. Add zucchini, pepper and basil. Toss to coat. Stir in beans, pasta and feta.

Nutrition Information

Calories: 330          Fat: 11 grams          Sodium: 390 mg                            Carbohydrate: 45 grams          Fiber: 12 grams          Protein: 14 grams

Meal 3- Southwest Turkey Lasagna (serves 8)

Ingredients

  • 1lb lean ground turkey or game meat
  • 2 teaspoons ground cumin
  • 1 tablespoon chili peper
  • 12 6-inch corn tortillas (cut in half)
  • 1- 14.5 oz can diced tomatoes (no sodium added, drained)
  • 2 medium zucchini (thinly sliced)
  • 1- 2.25 can black olives (sliced)
  • 1.25 cups shredded sharp cheddar cheese
  • 1- 10 oz can enchilada sauce
  • 1- 16 oz bag frozen green beans

Directions

Brown ground turkey over medium heat, stirring in cumin and chili powder while cooking. Preheat oven to 350. To assemble, arrange tortilla halves on the bottom of a 13-9 inch baking pan, covering the bottom evenly. Spoon half the tomatoes and half the zucchini over the tortillas. Spoon half the turkey over vegetables. Sprinkle with 1/3 of the cheese and 1/2 the olives. Pour 1/3 enchilada sauce over all. Repeat layers, including tortillas. Top with remaining tortillas, 1/3 enchilada sauce and 1/3 cheese. Bake, covered, for 30-40 minutes, or until warmed through. Steam green beans during the final 10 minutes of baking time.

Nutrition Information

Calories: 330          Fat: 14 grams          Sodium: 490 mg                      Carbohydrate: 32 grams          Fiber: 4 grams          Protein: 18 grams

Meal 4- Chicken, Pesto and Artichoke Pizza (serves 4)

Ingredients

  • 1- 10 oz Boboli whole wheat pizza crust
  • 1/4 cup ready-made pesto sauce
  • 1- 7 oz can artichoke hearts (drained and chopped)
  • 4oz Louis Rich cooked chicken breast (chopped)
  • 1 Roma tomato (diced)
  • 1 cup shredded mozzarella cheese

Directions

Spread pizza crust with pesto sauce. Top with artichokes, chicken and tomatoes. Sprinkle with cheese. Bake according to pizza crust package directions. Serve with a fresh tossed salad or raw veggies.

Nutrition Information

Calories: 340         Fat: 16 grams          Sodium: 790 mg                          Carbohydrate: 28 grams          Fiber: 4 grams          Protein: 21 grams

Meal 5- Red Beans and Rice – Gumbo Style! (serves 5)

Ingredients

  • 1/2 cup vegetable stock
  • 1 medium onion (chopped)
  • 1 medium green bell pepper
  • 2 stalks celery (finely sliced)
  • 1/4 teaspoon garlic salt
  • 1- 10 oz bag frozen okra (optional)
  • 1- 14.5 oz can diced tomatoes (no sodium added)
  • 1- 15 oz can kidney beans (drained and rinsed)
  • 1.5 cups chicken or vegetable broth
  • 1 cup instant brown rice
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 3/4 teaspoons thyme

Directions

Heat 1/2 cup stock in a large skillet over medium heat. Cook onion, pepper and celery until tender, about 5 minutes. Stir in remaining ingredients. Bring to a simmer, reduce heat and cover. Cook for about 15-20 minutes, or until rice is tender and most of liquid is absorbed.

Nutrition Information

Calories: 200          Fat: 2 grams          Sodium: 140 mg                              Carbohydrate: 38 grams          Fiber: 11 grams          Protein: 9 grams

 

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