Meal Plan Jan 20-26

Monday: Sloppy Joes (300 Hundres Calorie page 114) Serve with Oven baked Zucchini Chips (Found online via Facebook) This is a great comfort food, and I love that it is so easy to freeze and use as left overs. I am going to double this recipe and freeze one set.

Southwestern Sloppy Joes

Southwestern Sloppy Joes

Ingredients:
1 Lbs Lean Ground beef
1 Cup chopped onion
1/4 cup chopped celery
1/4 cup water
1 can (10 oz) diced tomatoes and green chiles
1 can (8 oz) no-salt-added tomato sauce
4 tsp packed brown sugar
1/2 tsp ground cumin
1/4 tsp salt
2 Tbsp Steak sauce (A1)

1- Brown beef, onion, celery and water for 6-8 Minutes in a large non-stick pan over med heat, stirring to break up meat

2- stir in Tomatoes, tomato sauce, brown sugar, cumin, salt and steak sauce; Bring to a boil over high heat.  Reduce heat and simmer for 20 minutes or until mixture is thickened

This makes 8 servings.  The sloppy Joe is 140 Plus the calories in your bun. We are going to try Ezekiel bread this week and see what we think. so ours will be 180 calories, We will use 4 servings and put 4 in the fridge for leftovers, and the double of this meal we will put in the freezer.

Oven baked Zucchini Chips

Oven Baked Zucchini Chips

Ingredients
1 Large Zucchini cut into thin slices
1/3 cup bread crumbs or Panko(This is what I am using, find it in the international food area, saves you 40 Calories a serving)
1/4 Cup Grated Parmesan cheese
1/4 tsp Ground black pepper
1/4 tsp salt
1/8 tsp garlic powder
1/8 tsp cayenne pepper
3 Tbsp skim milk

1- Preheat the oven to 425 degrees. Mix together Bread crumbs/Panko, cheese and spices in a large zip lock

2- Dip zucchini slices in the milk, then add them to zip lock bag and shake to coat

3- spread out onto a prepared baking sheet and bake 25 minutes or until crispy brown

Makes 2 servings for 120- 158 calories per servings.  John and I will slipt them in half and give a few to the boys.  (who will also have green beans)

Together dinner will come 420 Calories

Tuesday: Left overs day!

Wednesday: Slow cooker Zucchini Ziti serve with spinach salad- This is a new recipe for me, but I love Zucchini and ziti and this sound great and fairly easy!

Ingredients:
1 Jar (24 oz) Marinara (Ragu lite no sugar added)
3 cups whole grain Ziti shells or penne
2 cups fat free cottage cheese
2 cups skim mozzarella cheese, shredded
1 large zucchini (cut into 1/4 in slices)
1 tsp dried oregano
1Tbsp fresh chopped basil
1/4 tsp ground black pepper
1/4 tsp salt

In a large mixing bowl combine all ingredients. Pour mixture into slow cooker, cover and cook on low for 2 hours or until pasta is al dente (firm but not hard)

Makes 4 servings at 388 each. John and I will have 1.5 servings each and .5 servings each for the boys. With the salad the dinner comes to 459 calories for dinner.

Turkey Sliders

Thursday: Turkey Sliders (300 calories page 106) I am having a dear friend over for dinner so I want to make something fun and tasty. I love these little turkey sliders! although I usually make them in the summer.  I am serving them with Roasted potatoes and broccoli.

Ingredients:
1 Lbs lean ground turkey
1/2 cup finely chopped green onion
 2 Tbsp low-fat mayonnaise
1 Tbsp Worcestershire sauce
1/4 tsp ground black pepper
1/8 tsp salt
12 leaves of baby spinach
1/4 cup shredded reduced fat sharp cheddar cheese
1 shallot cut into thin slices
1 Tbsp steak sauce
12 sweet Hawaiian rolls

1- Combine turkey, green onion. mayo, Worcestershire sauce, pepper and salt into a large mixing bowl.  mix well and shape into 12 small patties. It is best to refrigerate the patties for at least 20 minutes before cooking.

2- spray a large non stick skillet with cooking spray: heat over medium heat. Add patties; cook for 5 minutes per side until cooked through.

3- Layer Spinach, patties, cheese, shallot and steak sauce onto rolls.

Makes 12 sliders, 3 sliders is 393 calories. The boys will probably not eat these so I will make them something different, and John will be at work. I which I will save for leftovers.

Roasted Red potatoes and broccoli 

Ingredients: 

6 red skin potatoes, washed and cut into 1/2 inch cubes
1 cup chopped broccoli
1 tsp Salt
1 tsp Pepper
1 tsp garlic powder
1 tsp paprika
1/2 tsp basil
cooking spray

Preheat oven to 425 degree and warm 13X9 baking dish for 5 minutes

Remove pan and spray with cooking spray, and add all ingredients. Toss with tongs.

Spray vegetables with cooking spray, cover with foil and bake for 25 minutes

Remove from oven, Toss with tongs, and replace for 5 minutes with heat increased to 475 degrees to crisp.

Serves 4 (170 calories per serving)

Together dinner comes out to 563 Calories 

Friday: We are going to have dinner with my in-laws to celebrate John's birthday.

Saturday: May parents will be in town, and we will be going out to dinner (probably Chick-fil-a, the boys love it!)

Sunday: Leftovers

Check your cabinets:

Brown sugar

Breadcrumbs or Panko

Grated Parmesan cheese

Ground Cumin

Garlic Powder

Cayenne pepper

dried oregano

paprika

Basil

Ground black pepper

Salt

Cooking spray

Al steak sauce

Worcestershire sauce

Light Salad dressing of your choice

Low fat Mayonnaise

Shopping List

2 Lbs Lean Ground beef

1 Lbs lean ground turkey

onion

celery

green onion

shallot

2 Large Zucchini

6 red skin potatoes

Head of Broccoli

fresh basil

Bag of baby spinach

sweet Hawaiian rolls

Rolls for Sloppy Joes or Ezekiel bread  

2 cans (10 oz) diced tomatoes and green chiles

2 cans (8 oz) no-salt-added tomato sauce

1 Jar (24 oz) Marinara (Ragu lite no sugar added)
Whole grain Ziti shells or penne pasta
skim milk
2 cups fat free cottage cheese
2 cups skim mozzarella cheese, shredded
Bag of shredded reduced fat sharp cheddar cheese