Meals for the Week of January 21st

Meal 1- Stacked Chicken Caesar Salads (serves 4)

Ingredients

  • 2-3 Heads Romaine lettuce (chopped)
  • 1 Pound boneless, skinless chicken breast (cut into strips)
  • 1 cup croutons
  • 1 head broccoli florets (stems removed)
  • 2 Medium carrots (sliced)
  • 1/2 cup Parmesan cheese (shredded)
  • 1/4 Tsp salt
  • 3 Tbsp olive oil
  • 1/4 cup lemon juice
  • 1.5 Tsp minced garlic
  • pepper to taste
  • 1 Loaf crusty, multigrain bread (optional)

Directions

Cook chicken strips over medium heat in a frying pan, sprinkling with salt and pepper. In a large bowl, combine lettuce, chicken, croutons, cheese, broccoli and carrots. In a small bowl, which oil, lemon juice, salt, garlic and pepper. Pour over salad and toss to coat. If desired, serve with whole grain crusty bread.

Nutrition Information

Calories: 330          Fat: 16 grams          Sodium: 670 mg                                  Carbohydrate: 33 grams          Fiber: 11 grams          Protein: 15 grams

Meal 2- Country Turkey and Bean Soup (serves 5-6)

Ingredients

  • 1 Pound lean ground turkey (I used Jennie-O Italian flavored ground turkey)
  • 1- 15 oz can diced tomatoes (undrained)
  • 1- 15 oz Can low-sodium chicken broth
  • 1- 15 oz can low-sodium beef broth
  • 1 Tsp dried thyme
  • 1 Tsp crushed rosemary
  • 1- 15 oz can great northern beans (drained and rinsed)
  • 1- 15 oz can garbanzo beans (drained and rinsed)
  • 1- 15 oz can cut green beans (undrained)

Directions

In a soup pot, cook turkey over medium heat. Stir in tomatoes, broth, thyme and rosemary. Bring to a boil. Stir in beans and heat through.

Nutrition Information

Calories: 330          Fat: 9 grams          Sodium: 420 mg                                Carbohydrate: 36 grams          Fiber: 11 grams          Protein: 27 grams

Meal 3- Adam’s Slow Cooking Venison Stew (serves 8)

Ingredients

  • 2 Pounds venison stew meat or tenderloins (trimmed and cut into small pieces)
  • 4-6 Medium potatoes (peeled and sliced)
  • 4 Stalks celery (sliced)
  • 2 Medium onions (chopped)
  • 1/2 Pound baby carrots (sliced)
  • 3 Cups boiling water
  • 3 Cubes beef bouillon
  • 3 Cloves garlic
  • 5-6 Shakes worcesteshire sauce
  • 1/4 Tsp seasoning salt
  • fresh pepper to taste

Directions

Dissolve bouillon cubes in water. Combine all ingredients in slow cooker. Cook on HIGH 3-4 hours or LOW 7-8 hours. 2 cans beef broth may be used in place of water and bouillon cubes.

Nutrition Information

Calories: 270          Fat: 3 grams          Sodium: 520 mg                                    Carbohydrate: 30 grams          Fiber: 4 grams          Protein: 30 grams

Meal 4- Scrambled Egg and Black Bean Burritos (serves 5)

Ingredients

  • 6 eggs
  • 2 Tbsp water
  • 1/4 Tsp salt
  • 1/4 Tsp pepper
  • 1- 15 oz can black beans (drained and rinsed)
  • 1 cup salsa
  • 1/2 cup shredded cheddar cheese
  • 5 whole grain tortillas
  • 1- 16 oz bag frozen sweet corn

Directions

In a medium bowl, scramble eggs with water, salt and pepper. Cook in a nonstick skillet over medium heat until cooked through. In a small bowl, stir together beans and salsa. Warm beans and salsa, covered, in the microwave for about 1 minutes, or until warm. Steam corn. Spread eggs down the middle of each tortilla, top with bean mixture and sprinkle with cheese. Roll up and serve with steamed corn.

Nutrition Information

Calories: 410          Fat: 13 grams          Sodium: 990 mg                                Carbohydrate: 56 grams          Fiber: 9 grams          Protein: 20 grams

Meal 5- Microwaved Ham and Potato Dinner (serves 4-5)

Ingredients

  • 3 Medium potatoes (scrubbed and diced, leave skin on for extra fiber)
  • 2-3 Medium carrots (sliced)
  • 2 celery stalks (sliced)
  • 1/2 cup water
  • 1 Tbsp minced onion
  • 3 Tbsp butter
  • 3 Tbsp flour
  • 1/4 Tsp salt
  • pepper to taste
  • 1.5 Cups skim milk
  • 2/3 Pound lean ham steak (cubed)
  • 1/2 cup shredded cheddar cheese

Directions

Combine potatoes, carrots, celery and water and in large microwavable bowl. Cover and cook on high for 7-8 minutes, stirring once. Add onion and cook on high another 3-4 minutes, stirring once. In a small bowl, microwave butter for 45-60 seconds until melted. Stir in flour, salt and pepper until smooth. Gradually add milk. Cook on high 1-2 minutes until thick and bubbly. Pour over vegetables and stir in ham. Cover and cook 3-4 minutes on high until heated through. Stir in cheese and serve.

Nutrition Information

Calories: 420          Fat: 14 grams          Sodium: 1300 mg                              Carbohydrate: 48 grams          Fiber: 6 grams          Protein: 26 grams

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