Meals for the Week of January 7th

HAPPY NEW YEAR!

Meal 1- Four Bean Taco Chili (serves 7)

Ingredients

  • 1lb extra lean ground beef or game meat
  • 1- 16 oz Can kidney beans (drained and rinsed)
  • 1-15 oz can great northern beans (drained and rinsed)
  • 1-15 oz can butter beans (drained and rinsed)
  • 1- 15 oz can black beans (drained and rinsed)
  • 1- 8 oz can tomato sauce
  • 1- 6 oz can tomato paste
  • 1 packet taco seasoning
  • 1- 16 oz jar salsa
  • 1 medium onion, chopped

Directions

In a large soup pot, brown ground beef or game meat until no longer pink. Stir in remaining ingredients. Bring to a boil; reduce heat and simmer, uncovered for 15-20 minutes. Stir occasionally.

Nutrition Information

Calories: 320          Fat: 3.5 gm          Sodium: 1070 mg                                      Carbohydrate: 51 gm          Fiber: 17 gm          Protein: 27 gm

Meal 2- Chicken Wild Rice with Celery (serves 4)

Ingredients

  • 2-3 stalks celery (thinly sliced)
  • 1- 4 oz can sliced mushrooms (drained)
  • 2- 6 oz Boxes long grain and wild rice mix
  • 1 pound boneless, skinless chicken breast (cut into bite-sized pieces)
  • 1 tablespoon olive oil
  • 1 large sweet red bell pepper (chopped)

Directions

Prepare rice according to package directions, stirring sliced celery in with rice seasonings. Meanwhile, heat oil over medium heat and cook chicken and red pepper until chicken is cooked through. Stir rice mixture into chicken and red peppers. Serve immediately.

Nutrition Information

Calories: 460          Fat: 7 gm          Sodium: 1430 mg                                                 Carbohydrate: 69 gm          Fiber: 3 gm          Protein: 33 gm          

Meal 3- Citrus Shrimp (serves 4)

Ingredients

  • 2 navel oranges
  • 1.5 cups water
  • 1 cup couscous (preferably whole wheat)
  • 1/2 tsp salt
  • 1/4 tsp fresh ground pepper
  • 1 Tbsp olive oil
  • 3/4 pound large shrimp (shelled and deveined)
  • 1 bag frozen peas

Directions

From 1 orange, grate 1 tsp peel and squeeze 1/4 cup juice. Peel remaining orange segments and cut into small pieces. Set aside.
In a sauce pan heat water to boiling over high heat. Stir in couscous, salt and 1/8 tsp pepper. Cover and remove from heat. Let stand 5 minutes.
Meanwhile, in a nonstick skillet, heat oil over medium heat. Stir in shrimp, orange peel, juice and remaining pepper. Cook shrimp until opaque, stirring occasionally; about 3-4 minutes.
Fluff couscous with a fork and stir in to shrimp mixture. Stir in orange slices. Serve with steamed peas.

Nutrition Information

Calories: 330          Fat: 5 grams          Sodium: 660 mg                                       Carbohydrate: 52 gm          Fiber: 7 gm          Protein: 20 gm          

Meal 4- Tuna and Noodles with Sun-Dried Tomato Pesto (serves 5)

Ingredients

  • 10oz whole grain corkscrew or bow tie pasta
  • 1- 12 oz bag broccoli florets (or 2 cups fresh )
  • 1 lemon
  • 1- 12 oz can tuna, drained (or 2- 5 oz cans)
  • 4 oz refrigerated sun-dried tomato pesto
  • 2 Tbsp capers (drained and chopped)

Directions

In a large saucepan or small Dutch oven, prepare pasta according to package directions, adding broccoli to boiling water during the last 5 minutes of cooking time. Drain pasta and broccoli, reserving 1/2 cup water. Return to saucepan and keep warm.
Meanwhile, from lemon grate 1 tsp peel and squeeze 2 Tbsp juice. Add reserved pasta water, tuna, pesto, capers, lemon peel and lemon juice to pasta and broccoli. Toss until combined.

Nutrition Information

Calories: 400 gm          Fat: 6 gm          Sodium: 830 mg                                   Carbohydrate: 57 gm           Fiber: 10 gm          Protein: 30 gm

Meal 5- Pork and Bean Soup (serves 5)

Ingredients

  • 2- 11 oz cans pork and beans
  • 1- 15 oz can great northern beans (drained and rinsed)
  • 1- 16 oz package frozen corn
  • 4 cups low-sodium chicken broth
  • 1/4 tsp garlic salt
  • 1/2 pound baby carrots (sliced)

Directions

In a large saucepan or soup pot, combine all ingredients. Bring to a boil; reduce heat and simmer, uncovered, for 20 minutes.

Nutrition Information

Calories: 250          Fat: 2 gm          Sodium: 600 mg                                  Carbohydrate: 49 gm          Fiber: 22 gm          Protein: 11 gm                 

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