Meal Plan March 11-16

Busy crazy weekend means disorganized start to the week.  Here I am at 11:15 on Monday night trying to sort out my meal plan for the week. Whoops! Luckily for me last week I forgot to take into account a wedding we went to so I had one extra dinner which I made tonight (Monday).  I will get up the titles and shopping list.  I will fill in the actual recipes tomorrow.  Without further delay the plan for the rest of the week:

Tuesday, March 11: Roasting Chicken for Sunday Dinner (Eating Clean Pg 263)
Ingredients:
1/2 Turnip, peeled and diced
2 Parsnips, peeled and diced
2 cooking potatoes, un-peeled, scrubbed and diced
4 stalks of celery, trimmed and chopped, leaves included
1 Large Sweet potato, peeled and diced
2 Large Carrots, peeled and diced
2 Large yellow onions, peeled and coarsely chopped
2 Tbsp Extra virgin olive oil
2 Tbsp Coconut Oil
3 cloves of garlic, minced
3 Tbsp fresh sage chopped
3 Tbsp fresh Rosemary, chopped
1 good-sized Roasting chicken (free-range, hormone free) washed drained and dried
1 tsp paprika
1 tsp sea salt

1- Pre heat oven to 400
2- Toss all chopped and diced vegetables and olive oil in a large roasting pan.
3- In a small bowl place coconut oil, garlic, and fresh chopped herbs, mix into a paste.
4- Set chicken into the roasting pan on top of the veggies
5- Using clean hands scoop the herb mixture up and rub it onto the chicken.  Coat the bird completely.  6- Season with Salt and paprika.
7- Place roasting pan in hot oven and let roast at 400 for 15 minutes. reduce heat to 350 and continue roasting for 1 hour to 1.5 hours.  Check with meat thermometer in thigh, when it reaches 165 the chicken is properly roasted.
8- Remove from heat and let sit covered for 10 minutes.  Carve and serve.


Wednesday, March 12: Chicken Stir Fry
Ingredients:
2 Tbsp Coconut Oil
8 OZ Cooked Chicken breast, cut into strips of cubes (Use Chicken from Tuesday)
2 bell peppers (Color of your choice), cut into strips
1/2 yellow or white Onion, Chopped
1/2 cup Snap peas or Green beans, trimmed
2 Cups cooked long grain Brown rice
1 lime
2 Tbsp Balsamic vinegar with a pinch of salt and a pinch of garlic powder dissolved in it.

1- Heat oil in skillet over Medium-high heat
2- Sauté onions for 5-10 minutes until soft
3- Add veggies and cooked chicken left over from roasted chicken, and sauté for 5-10 minutes until veggies are tender-crisp, serve over rice
4- Deglaze the pan with the juice of the lime, and a balsamic mixture.  Pour over stir fry



Thursday, March 13: Leftovers (Also making Chicken Stock from Tuesday's Chicken)


Friday March 14:  Asparagus Risoto (Vegetarian Pg157- with some adjustments to make it clean)
Ingredients:
4 Tbsp Butter
2 Shallots, Diced
2 Garlic Cloves, Crushed
1 Cup Short Brown rice
2 cups hot vegetable stock
2 Tbsp Plain Yogurt
1/2 cup grated parmesan cheese
2 Tbsp fresh chopped Parsley
1 Lbs Asparagus spears, Blanched and halved

1- Melt the butter in a heavy saucepan, add the shallots and garlic, and sauté over gentle heat until soft.

2- Stir in rice and cook for 1-2 minutes, and then add hot stock. Bring to boil, and then reduce the heat and simmer for 15-20 minutes, stirring occasionally to be sure the rice isn't sticking. Almost all the stock should be absorbed and the rice should be tender.

3- Add the Yogurt, half of parmesan, and half of the parsley to the pan. Stir in the asparagus and remaining parsley and parmesan.

Saturday, March 15: Leftovers

Sunday, March 16:

Lettuce Wraps (Eating Clean, Pg 227) with Steamed Broccoli
Ingredients:
2 Tbsp Coconut oil
1.5 LBS Ground Turkey
1 Bunch scallions, trimmed down to the light green part, chopped
2 stalks of celery, trimmed and finely chopped
1 large carrot, peeled and grated
1 Roma Tomato, peeled and chopped fine
1/2 red bell pepper, seeded and finely chopped
2 Tbsp Fresh basil, chopped
Pinch Thyme
1/2 tsp Sea Salt
1 Tbsp Sesame oil
1 Tbsp Tamari
12 leaves of ice berg lettuce
Chives

1- Pour olive oil into Wok and heat over Medium-high heat.  Add Ground Turkey, Scallions and celery and cook until meat is no longer Pink.

2- Add Carrots, tomato, pepper, herbs and salt, and cook until scallions are translucent. (About 6 minutes) Remove from heat

3- Add Sesame oil and Tamari and mix well.

4- Using clean bare hands or a large spoon compact a ball of filling into a lettuce leaf and wrap securely with chives. repeat until filling has been used.

Check your kitchen:

Extra virgin olive oil
Coconut Oil
Sesame Oil
Balsamic Vinger
5 cloves of garlic
fresh Rosemary
Paprika
Sea Salt
Tamari
Thyme
Butter
vegetable stock
Long grain Brown rice



Shopping list
Turnip
2 Parsnips
2 cooking potatoes
Celery
Head of Iceberg lettuce
Large Sweet potato
3 Large Carrots
2 Large yellow onions
3 bell peppers (Color of your choice)
1/2 cup Snap peas or Green beans
Lime
Asparagus spears
Roma Tomato
2 Shallots
Scallions
Chives
Fresh Parsley
Fresh sage chopped
Fresh basil

Short Brown Rice (One cup)

Good-sized Roasting chicken (free-range, hormone free)
1.5 LBS GRound Turkey

Plain Yogurt
Small Block parmesan cheese