Meal Plan:March 17- 23

Monday, March 17:
Spring Fresh Chicken Soup (Eat Clean pg. 168)
Ingredients:
1 Cups brown rice, cooked
4 Cups Chicken stock
2 tsp sea salt
1 tsp Italian seasoning
1/2 tsp Garlic powder
1 tsp onion powder
1 Skinless, whole boneless Chicken breast
1 leek, white and light green parts only, washed well and coarsely chopped
2 stalks of celery (inner stalks with leaves included), chopped
1 Cup bean sprouts

Place the chicken Stock in a soup pot, and bring to a boil. Add Chicken and seasoning; Bring to a boil. Reduce heat and simmer while you prepare veggies.

Add Chopped leeks and celery to the soup pot, and cook 10 minutes

Remove Chicken breast from the pot and let cool while soup simmers. Cut Chicken into thin ribbons and return to pot along with cooked rice. Add bean sprouts and cook for 3 more minutes.

Tuesday, March 18:

Tenderloin Steak with Red onion Marmalade, Serve with mashed potato and steamed broccoli

Olive Oil spray

1 large red onion, sliced and separated into rings (about 2 cups)

2 tablespoons red wine vinegar

2 tablespoons honey

1/2 teaspoon salt, divided

1 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)

Preparation

1. Preheat broiler.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4 teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally.

3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture.

Mashed Potatoes
1/2 tsp salt
2 Yukon potatoes, cubed

2 Tablespoons of butter

1/2 cup Almond milk

Put potatoes in a pot, and cover with water.

Bring Pot to boil, and cook until potatoes are very tender.

Drain water, place potatoes in small bowl, and add salt, butter and milk.

Mash with masher, or mixer, until your preferred consistency is reached.

Wednesday, March 19:
 Chicken Picadillo (Eat Clean Pg. 134)
Ingredients:
2 Tbsp Coconut oil
1 Small yellow onion, peeled and chopped
1 Green Bell Pepper, seeded and chopped
1/2 Tbsp chili powder
1 Cup fresh tomatoes chopped
3 cloves of garlic, minced
1/2 tsp cumin
1/2 tsp dried Oregano
1 tsp sea salt
1 chicken breast, cooked and diced
1/4 cup raisins or chopped dates
1/8 tsp ground black pepper
1/2 bunch green onions, Trimmed and chopped
fresh cilantro for garnish
2 cups cooked rice

1- Heat oil in pan over med-high heat
2- Add onion and pepper and cook until onion is soft - about 5 minutes
3- Add Chili powder, tomatoes, Garlic, cumin, oregano and sea salt cook until it becomes fragrant- several minutes
4- Add Chicken, raisins. Heat through for another 10 minutes
5- Serve over rice or qunoia and garnish

Thursday, March 20- Leftovers

Friday, March 21:

Mediterranean stuffed Chicken Breasts serve with hummus and veggies

Ingredients

1 large red bell pepper

1/4 cup (1 ounce) crumbled feta cheese

2 tablespoons finely chopped pitted kalamata olives

1 tablespoon minced fresh basil

8 (6-ounce) skinless, boneless chicken breasts

Preparation

Preheat broiler.

Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and finely chop.

Prepare grill to medium-high heat. Combine bell pepper, cheese, olives, and basil.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick.

Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on each side or until done.

Remove from grill; cover loosely with foil, and let stand 10 minutes.

Mary Drennen Ankar, Cooking Light 
JUNE 2010

Saturday, March 22:
Slow Cooker Tuscan Turkey Chili Serve with Simple Corn Muffins

Hands-on time: 50 minutes
Total time: 3 hours, 50 minutes (plus soaking time)

INGREDIENTS:

1 tbsp olive oil

1 1/2 lb ground turkey breast

4 cloves garlic, coarsely chopped

1 yellow onion, coarsely chopped

12 mini redskin potatoes, scrubbed and halved

5 sprigs fresh thyme

1 red bell pepper, coarsely chopped

2 cups low-sodium chicken or vegetable broth

1 1/4 cups dried navy beans, soaked in water for 24 hours (TIP: If you don’t have time to soak beans for 24 hours, boil them for 1 hour, until al dente, then drain and set aside.)

1 cup tomato purée

1 1/2 tsp Italian seasoning

1/4 tsp dried oregano

1/4 tsp red pepper flakes

1/4 tsp fresh ground black pepper

3 medium cobs corn or 2 cups frozen and thawed corn kernels

1/4 cup thinly sliced fresh basil leaves

3 tbsp fresh grated Parmesan cheese, optional

1- In a large skillet on medium, heat oil. Add turkey and cook, stirring frequently, until beginning to brown, about 10 minutes. Add garlic and onion, stir and cook for 5 minutes, until softened.

2- Transfer mixture to a 4- to 6-qt slow cooker. Add potatoes, thyme, bell pepper, broth, beans, tomato purée, Italian seasoning, oregano, pepper flakes and black pepper; stir. Cover and cook on high for about  3 hours, until potatoes are tender.

3- Meanwhile, if using corn cobs, heat indoor grill or grill pan on medium and lightly char corn all over, about 10 minutes. When cool enough to handle, shave kernels from cob. Set aside. Just prior to serving, stir corn into stew and remove and discard thyme sprigs. Garnish with basil and Parmesan.

Super Simple Corn Muffins

Ingredients

Dry

1 2/3 Cup Whole Wheat Flour

1 1/3 cup Cornmeal

2 tsp baking powder

1 tsp sea salt

Wet

1/2 cup apple butter

2 cups almond milk, soured with 2 Tbsp lemon juice

2 Tbsp Extra virgin olive oil

2 Tbsp Honey

4 egg whites, beaten

1- Preheat the oven to 425, prepare muffin pan- Spray baking cups with oil-water spray

2- Mix dry ingredients in a large bowl and set aside

3- Place wet ingredients in a medium bowl and mix together will.

4- Add Wet mixture to Dry mixture, and mix until dry mixture is just moist.

5- Fill muffin cups 2/3 full. Bake for 35-45 Minutes.

  

Makes 12 Muffins

Sunday, March 23: We will be rocking out at 2 birthday parties! Our plan is to eat a light lunch and dinner and snack at the parties on any "clean" food items they may have. Also, planning on bringing a salsa/dip and chips to one of the parties. Will post that recipe later when I decide on one.

Check your Kitchen

6 Cups Chicken stock
sea salt
Italian seasoning
Thyme
oregano
red pepper flakes
Ground Black pepper
Garlic powder
onion powder
chili powder
Cumin
baking powder
red wine vinegar
Honey
Butter
sea salt
Milk
Coconut oil
cornmeal
whole wheat flour
Parmesan cheese

Shopping list

1 leek
celery
Broccoli
1 large red onion
2 yellow onions
1 Green Bell Pepper
fresh basil
fresh thyme
Head of garlic
3 Tomatoes
1/4 cup raisins or dates
green onion
12 mini redskin potatoes

2 red bell pepper
Lemon
3 corn on the cob

2 tablespoons finely chopped pitted kalamata olives

brown rice
1 bag dried navy bean

4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
10 (6-ounce) skinless, boneless chicken breasts

1 1/2 lb ground turkey breast

 (1 ounce) crumbled feta cheese
4 Eggs
Apple butter