Ingredients:
 |
| New Fashioned Beef Stew |
1 Medium Turnip
1 Medium Parsnip
1 cup peeled pearl onions
3 Med carrots (I am going to sub in baby carrots, because we have them)
1 cup drained canned tomatoes
1 3/4 cup reduced sodium beef broth (I am going to sub chicken broth because I have it)
1 Tbsp red wine vinegar
2 Garlic cloves, crushed
1 bay leaf
1/2 tsp Dried Thyme
1/2 tsp ground black pepper
12 oz lean trimmed beef top round or sirloin, cut into 1/2 inch cubes (1 inch cubes would have been better!)
1 Tbsp all-purpose flour
1 Tbsp olive oil
I also added 1/2 teaspoon of beef bouillon because I used chicken broth.
1- Cut each potato into 6 wedges. Peel the turnip, parsnips and carrots and cut it into chunks. peel the onions.
2- In a large heavy saucepan, combine the potatoes, turnips, parsnips, onions, carrots, tomatoes, broth, vinegar, 1 clove garlic, bay leaf, 1/4 tsp thyme, and 1/4 tsp of pepper. Break up the tomatoes with the edge of a spoon. Cover and bring to boil over high heat. Reduce the heat to medium and simmer for 25 minutes or until vegetables are tender.
3- Meanwhile, toss the beef cubes with remaining garlic, thyme and black pepper. Dredge the seasoned beef cubes with the flour.
4- in a large, heavy skillet, warm the oil over high heat until very hot but not smoking. Add the beef and sauté for 5 minutes, or until the beef is browned on the outside and Med-rare on the inside.
5- Add the beef to the vegetables, reduce heat to med- low and simmer for 5 minutes, or until the vegetables are fully tender and the flavors are blended.
Makes 4 servings. we will eat 3 servings, and put the last in the fridge for leftovers day. Serve with Sweet Hawaiian roll and I can't believe it's not butter. and the meal comes out to 460 calories. Kinda a low calorie day, so we may go out for frozen yogurt on Monday evening.
 |
| Fajita Chicken Sausage and Eggs |
I got Fajita stuffed sausages at Sams Club. They are 160 Calories a link, so I use them sparingly. I will cut one up and and scramble in a skillet (Sprayed with Pam Olive oil) with 6 egg whites, and a handful of spinach leaves. Serve it with an english muffin with a little bit of I can't Believe it's not butter. Finish with a container of yogurt. Dinner for one for 520 Calories.
Wednesday: Baked Chicken Oreganata (pg 123 Prevention) This is like home made Shake and bake, and it is a Locke Family Favorite. Always a winner.
Ingredients:
1 lbs boneless skinless chicken breast or thighs, well trimmed
1 Tbsp lemon juice (you can sub lime if you have it)
2 garlic cloves, crushed
1 tsp dried oregano
1/2 tsp ground black pepper
1/4 tsp dried mint (If you don't have this, cut it)
1/8 tsp salt or salt sub
1/4 cup dry bread crumbs (unseasoned or italian style)
2 Tbsp grated parmesan cheese
10-20 spears Asparagus
1 tsp Olive oil
1-Preheat oven to 450 degrees, and spray 9X13 inch baking dish with non-stick spray
2- Place chicken in med bowl with lemon juice and garlic. toss to combine.
3- In a small cup combine Oregano, pepper, mint and salt. In a Zip-Lock bag combine bread crumbs, cheese, and half of the above oregano mixture. Shake up the bag until chicken is coated.
4- Place chicken in the backing dish, and scatter remaining mixture from Ziplock bag on top of chicken. Arrange Asparagus around the chicken. Drizzle oil over chicken, and sprinkle remaining oregano over the asparagus.
5- Bake for 25-30 minutes, until chicken is cooked through. Serve with Asparagus.
Serves 4, we will eat 3 and save one for leftovers night. I will serve this with a Hawaiian Roll and I can't believe it's not butter. The whole meal is 340 calories!!
Thursday: Vegetarian meal day! Mushroom and bean stew (pg 83 veg)
I must be in a warm me up kinda mood, another stew! Loved this! it is a make again for sure. Delicious and filling.
Ingredients:
3 Tbsp olive oil
11/2 lbs Cremini mushrooms, coarsely chopped
1 Large (Going to use 1/2 large onion), finely chopped
2 Tbsp all-purpose flour
2 Tbsp Mild curry paste
2/3 cup dry white wine (I will be using grape juice, because I have it)
1 14 1/2 oz can diced tomatoes
2 Tbsp sundried tomato paste
4 cups Mixed beans (such as kidney beans, pinto beans, chickpeas), drained and rinsed
3 Tbsp Mango chutney
3 Tbsp freshly chipped Cilantro
1- Heat oil in a large sauce pan over low heat. Sauté the mushroom and onions until soft. Stir in flour and curry paste, and cook for 2-3 Minutes.
2- add wine (juice), tomatoes, Tomato paste and beans. Bring to a boil. REduce heat and simmer for 30 minutes or until most of the juice has been reduced. Stir in the chutney and the herbs right before serving.
This serves 4. We will eat 1.5 portion each and serve one portion to the boys. Serving with 4 Saltine crackers and a spinach salad and a light dressing. Total meal comes to 540 Calories. Turns out it was not for the boys, and the portion size is huge, so we ate half and froze the other for another day!
Ingredients:
1 lbs boneless skinless chicken breast or thighs, well trimmed
1 Tbsp lemon juice (you can sub lime if you have it)
2 garlic cloves, crushed
1 tsp dried oregano
1/2 tsp ground black pepper
1/4 tsp dried mint (If you don't have this, cut it)
1/8 tsp salt or salt sub
1/4 cup dry bread crumbs (unseasoned or italian style)
2 Tbsp grated parmesan cheese
10-20 spears Asparagus
1 tsp Olive oil
1-Preheat oven to 450 degrees, and spray 9X13 inch baking dish with non-stick spray
2- Place chicken in med bowl with lemon juice and garlic. toss to combine.
3- In a small cup combine Oregano, pepper, mint and salt. In a Zip-Lock bag combine bread crumbs, cheese, and half of the above oregano mixture. Shake up the bag until chicken is coated.
4- Place chicken in the backing dish, and scatter remaining mixture from Ziplock bag on top of chicken. Arrange Asparagus around the chicken. Drizzle oil over chicken, and sprinkle remaining oregano over the asparagus.
5- Bake for 25-30 minutes, until chicken is cooked through. Serve with Asparagus.
Serves 4, we will eat 3 and save one for leftovers night. I will serve this with a Hawaiian Roll and I can't believe it's not butter. The whole meal is 340 calories!!
 |
| Mushroom and bean stew |
I must be in a warm me up kinda mood, another stew! Loved this! it is a make again for sure. Delicious and filling.
Ingredients:
3 Tbsp olive oil
11/2 lbs Cremini mushrooms, coarsely chopped
1 Large (Going to use 1/2 large onion), finely chopped
2 Tbsp all-purpose flour
2 Tbsp Mild curry paste
2/3 cup dry white wine (I will be using grape juice, because I have it)
1 14 1/2 oz can diced tomatoes
2 Tbsp sundried tomato paste
4 cups Mixed beans (such as kidney beans, pinto beans, chickpeas), drained and rinsed
3 Tbsp Mango chutney
3 Tbsp freshly chipped Cilantro
 |
| WOW! That's a lot of mushrooms! |
2- add wine (juice), tomatoes, Tomato paste and beans. Bring to a boil. REduce heat and simmer for 30 minutes or until most of the juice has been reduced. Stir in the chutney and the herbs right before serving.
This serves 4. We will eat 1.5 portion each and serve one portion to the boys. Serving with 4 Saltine crackers and a spinach salad and a light dressing. Total meal comes to 540 Calories. Turns out it was not for the boys, and the portion size is huge, so we ate half and froze the other for another day!
Friday: Left over day
 |
| Savory Pepper steak |
I found this recipe on Facebook in a post about making and freezing crock pot meals. THat way you can thaw it overnight in the fridge and then throw it in the crock pot. I am going to DOUBLE this recipe, and I will make half and freeze the other half. SO heads up when making your shopping list. Serve with Roasted Red potatoes and broccoli
- Ingredients:
- 1½ lbs round steak, cut into ½ in strips
¼ cup flour
½ tsp salt
½ tsp pepper
1 small onion, cut into slices
4-5 garlic cloves, diced or crushed
1 green pepper, diced
1 red pepper, diced
1 (16 oz) can Italian style tomatoes
1 tbsp beef bouillon
2 tbsp Worcestershire sauce
- 1 tbsp steak sauce
- Instructions
- Toss steak in salt, pepper, & flour and add to gallon-sized freezer bag. In a med bowl mix together the rest of the ingredients, add to bag. Zip close and place in freezer. When ready to use thaw in fridge overnight. Empty contents into crock-pot and cook on low 8 hours.
Serves 6 (we will use 4 servings- my sister will be visiting- and put the other two in the fridge for leftovers) 350 calories a serving with the side below is a very hearty steak and potatoes meal for 520 calories.
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)
Sunday: Dinner at the In-laws
Check your Kitchen
(These are things that I always keep on hand or have left over from last week. I don't put them on my shopping list, but make sure you have them):
Baby Carrots (or three med carrots)
Chicken broth (or beef broth)
Lemon Juice
Red wine vinegar
Salad dressing of choice (light)
Worcestershire sauce
Steak sauce
fresh head of garlic
Bay leaves
Thyme
Oregano
Garlic powder
Paprika
basil
Mint
Steak seasoning
Ground Black pepper
Salt or Salt substitute
Flour
Dry bread crumbs
Grated Parmesan cheese
Olive oil
pam olive oil cooking spray
6 eggs (or carton of egg whites)
Precooked sausages (See picture)
English muffin (Or substitute toast)
sweet Hawaiian rolls
Saltine crackers
Fresh Spinach
yogurt
Mild Curry paste (Still have from last week)
White grape juice (Still have from last week)
Shopping list:
Red skin potatoes (10)
Med Turnip
Med Parsnip
Pearl Onions (1 cup)
1 Very Large Onion (Will use in two recipes)
2 Green Bell peppers
2 Red Bell Peppers
Fresh cilantro
Cremini Mushrooms (1.5 lbs) you can sub white button to save money or if they don't have Cremini at your store
Asparagus
Broccoli
Beef Bouillon
Mango Chutney
Sun dried tomato paste
Canned stewed tomatoes (8 oz)
1 Can diced tomatoes (14.5 OZ)
2 Cans italian style tomatoes (16 oz)
Mixed beans (you need 4 cups, so usually about 2 -3 cans) you can buy mixed beans or pick a mix for yourself. Kidney, pinto, chick pea, navy beans etc.
3.75 lbs (60 oz) of Lean top Round sirloin
1 lbs Boneless Skinless Chicken
Check your Kitchen
(These are things that I always keep on hand or have left over from last week. I don't put them on my shopping list, but make sure you have them):
Baby Carrots (or three med carrots)
Chicken broth (or beef broth)
Lemon Juice
Red wine vinegar
Salad dressing of choice (light)
Worcestershire sauce
Steak sauce
 |
| pre-cooked sausages |
Bay leaves
Thyme
Oregano
Garlic powder
Paprika
basil
Mint
Steak seasoning
Ground Black pepper
Salt or Salt substitute
Flour
Dry bread crumbs
Grated Parmesan cheese
Olive oil
pam olive oil cooking spray
6 eggs (or carton of egg whites)
Precooked sausages (See picture)
English muffin (Or substitute toast)
sweet Hawaiian rolls
Saltine crackers
Fresh Spinach
yogurt
Mild Curry paste (Still have from last week)
White grape juice (Still have from last week)
Shopping list:
Red skin potatoes (10)
Med Turnip
Med Parsnip
Pearl Onions (1 cup)
 |
| Cremini Mushrooms |
2 Green Bell peppers
2 Red Bell Peppers
Fresh cilantro
Cremini Mushrooms (1.5 lbs) you can sub white button to save money or if they don't have Cremini at your store
Asparagus
Broccoli
Beef Bouillon
Mango Chutney
Sun dried tomato paste
Canned stewed tomatoes (8 oz)
1 Can diced tomatoes (14.5 OZ)
2 Cans italian style tomatoes (16 oz)
Mixed beans (you need 4 cups, so usually about 2 -3 cans) you can buy mixed beans or pick a mix for yourself. Kidney, pinto, chick pea, navy beans etc.
3.75 lbs (60 oz) of Lean top Round sirloin
1 lbs Boneless Skinless Chicken
No comments:
Post a Comment