Meals for the week of April 1st

Happy soon-to-be April!  I hope you can use up any Easter ham with the White Bean and Ham soup recipe.  It’s quick with a comforting flavor.  Our family devoured the Tuna Melts, as well as the Peanut Chicken Bowls.  The Calzones are fun for kids to help with, and you can add any veggies you prefer.  Happy Easter everyone!

Meal 1- White Bean and Ham Soup (serves 6)

Ingredients

  • 3- 14.5 oz Cans white beans (navy or great northern)
  • 1 Tbsp olive oil
  • 1/2 Medium onion (chopped)
  • 8oz carrots (sliced)
  • 3 Stalks celery (sliced)
  • 1 Tsp dried sage
  • 6 Cups water
  • 3 Cubes beef bouillon
  • 2 bay leaves
  • 1/2 Tsp fresh ground pepper
  • 4oz lean ham steak (diced)

Directions

Drain and rinse beans, set aside. In a large soup pot, heat oil and saute onion, carrots and celery until just tender, about 10 minutes. Stir in beans and remaining ingredients. Reduce heat and simmer 15 minutes.

Nutrition Information

Calories: 250          Fat: 4 grams          Sodium: 790 mg                                       Carbohydrate: 38 grams          Fiber: 13 grams          Protein: 16 grams

Meal 2- Peanut, Chicken and Rice Bowls with Green Beans (serves 5)

Ingredients

  • 3 Tbsp low sodium soy sauce
  • 1 Tbsp brown sugar
  • 1 Tsp olive oil
  • 1 Tbsp dried minced onion
  • 1 Tsp ground ginger
  • 2 Tsp canola oil
  • 1 Medium red bell pepper (chopped)
  • 1- 8 oz can water chestnuts (drained and chopped)
  • 1 Pound boneless, skinless chicken breast (cut into strips)
  • 2- 8.8 oz Pouches cooked brown rice (or 4 cups cooked brown rice)
  • 1/3 cup unsalted peanuts (chopped)

Directions

In a small bowl, whisk together the soy sauce, sugar, olive oil, onion and ginger. Heat canola oil in a large skillet and stir in the pepper, chicken and water chestnuts. Saute until chicken is cooked through. Stir in rice and soy sauce mixture; heat through. Meanwhile, steam beans. Sprinkle chopped peanuts over chicken and rice.

Nutrition Information

Calories: 440          Fat: 11 grams          Sodium: 460 mg                                              Carbohydrate: 55 grams          Fiber: 8 grams          Protein: 28 grams

Meal 3- Slow Cooked Cowboy Casserole (serves 5)

Ingredients

  • 1 Pound extra lean ground beef or game meat
  • 1 Tbsp dried minced onion
  • 1- 14.5 oz can low sodium corn (drained)
  • 1- 14.5 oz can kidney beans (drained and rinsed)
  • 1-10.5 oz can tomato soup
  • 1- 14.5 oz can low sodium green beans (drained)
  • 1/4 Tsp salt
  • 1/4 Tsp fresh ground pepper

Directions

Brown meat with minced onion. Stir meat and remaining ingredients into slow cooker. Cook on high 2-3 hours or low 5-6 hours. You may substitute 4 sliced potatoes in place of corn.

Nutrition Information

Calories: 290          Fat: 4.5 grams          Sodium: 670 mg                                     Carbohydrate: 37 grams          Fiber: 9 grams          Protein: 26 grams

Meal 4- Broccoli, Mushroom and Cheese Calzones (serves 4)

Ingredients

  • 1- 12 oz bag broccoli florets (fresh works well too)
  • 4oz sliced fresh mushrooms
  • 1 cup low-fat ricotta cheese
  • 1/4 Tsp salt
  • 1/4 Tsp fresh ground pepper
  • 1 Pound frozen whole wheat pizza dough (thawed)
  • 1 cup shredded mozzarella cheese
  • 1 Tsp dried oregano
  • 1 cup ready made marinara sauce

Directions

Preheat oven to 425. Steam broccoli according to package directions. In a medium bowl combine broccoli, 1/4 cup ricotta cheese, salt and pepper. Divide dough into 4 balls and roll out into an 8-inch round on a lightly floured surface. Sprinkle 1/4 mozzarella onto half the round, leaving a 1/2 inch border at the edge of the dough. Dollop 3 Tbsp ricotta over shredded cheese. Top with 3/4 cup broccoli mix and sprinkle with basil. Fold over to form a half moon and seal the edges. Repeat with remaining dough balls. Bake until golden brown, about 20-25 minutes. Heat marinara in the microwave for 2 minutes and serve alongside. If desired, serve with a fresh lettuce salad.

Nutrition Information

Calories: 490          Fat: 15 grams          Sodium: 1170 mg                              Carbohydrate: 62 grams          Fiber: 6 grams          Protein: 25 grams

Meal 5- Garden Tuna Melts with Homemade Coleslaw (serves 4)

Ingredients

  • 2- 6 oz Cans tuna (drained)
  • 4 Tbsp light mayonnaise (divided)
  • 10 baby carrots (shredded)
  • 2 Stalks celery (sliced)
  • 1/2 Tsp dried dillweed
  • 2 Tsp dried minced onion
  • 1/4 cup fresh shredded Parmesan
  • 1/2 Tsp fresh ground pepper
  • 1 Tbsp Dijon mustard
  • 4 Slices whole wheat bread
  • 4 Cups bagged coleslaw mix
  • 1/3 cup low-fat buttermilk
  • 1/2 Tsp Mrs. Dash seasoning
  • 1/4 Tsp salt

Directions

Preheat oven to 325. In a medium mixing bowl, stir together tuna, 2 Tbsp mayo, carrot, celery, dill, onion, mustard and cheese. Lay each slice of break on a large baking sheet and spread tuna mix over the top of each slice. Bake for 10-12 minutes, or until edges of bread begin to brown. Meanwhile, in a second mixing bowl, stir together 2 Tbsp mayo, buttermilk, salt and Mrs. Dash. Sit in coleslaw mix and serve with melts.

Nutrition Information

Calories: 270          Fat: 10 grams          Sodium: 820 mg                                         Carbohydrates: 22 grams          Fiber: 7 grams          Protein: 24 grams

Print Friendly
This entry was posted in This Weeks Meals and tagged , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>