Monday, July 25, 2011

Meal Planner Monday

Today's meal planner will feature recipes that use fresh vegetables, which if you've been gardening this summer, should be found in your back yard! There's nothing better than fresh vegetables from the garden. If you don't have a garden, no sweat! These recipes are in season, so they shouldn't break the bank when you buy them at the store! Enjoy!!

Beef & Veggie Stir Fry

No one would guess this elegant entree is a snap to prepare at the last minute! Serve over whole wheat pasta or brown rice.
See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More

Preparation Time: 30 minutes
·                             1/2 tsp ground ginger
·                             1/8 tsp garlic powder
·                             1 tsp soy sauce, low-sodium
·                             1/3 cup water
·                             1 cup carrots, sliced
·                             2 cups broccoli
·                             1 medium bell pepper, chopped
·                             1 medium onion, chopped
·                             1 1/2 cups mushrooms, sliced
·                             2 Tbsp olive oil
·                             8 oz lean beef, sliced
Mix spices, soy sauce, and water. Set aside. Wash vegetables. Slice carrots, broccoli, and mushrooms. Chop onions and bell pepper. Heat oil in large frying pan and add meat when oil is hot. Stir until brown. Push meat to the side and in the middle of the pan add carrots, onions, and peppers. Cook them for 1 minute. Add mushrooms and broccoli and cook until tender. Add liquid mixture and cook until bubbly. Reduce heat, cover pan and cook for 2 more minutes. Serve over whole wheat pasta or brown rice.

Serves: 4

20-Minute Chicken Creole

Preparation Time: 20 minutes
·                             Non-stick cooking spray as needed
·                             4 medium Chicken breast halves, skinned, boned, and cut into 1-inch strips
·                             1 can (14 oz) tomatoes, cut up
·                             1 cup Chili sauce, low sodium
·                             1 ½ cups Green peppers, chopped
·                             1 ½ cups Celery, chopped
·                             ¼ cup Onion, chopped
·                             2 cloves Garlic, minced
·                             1 Tbsp Basil, fresh (or 1 tsp dried)
·                             1 Tbsp Parsley, fresh (or 1 tsp dried)
·                             ¼ tsp Crushed red pepper
·                             ¼ tsp Salt
Spray a deep skillet with non-stick cooking spray. Preheat pan over high heat. Cook chicken in hot skillet for 3-5 minutes, or until no longer pink. Reduce heat. Add tomatoes and their juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil. Reduce heat and cover. Simmer for about 10 minutes. Serve over rice or whole wheat pasta.

Serves: 4

Southwest Salad

Preparation Time: 30 minutes
·                             1 lb Ground beef, extra lean
·                             ½ cup Onions, chopped
·                             1 Tbsp Chili powder
·                             2 tsp Ground cumin
·                             1 cup Kidney beans, canned, unsalted, drained
·                             1 can (15 oz) Chick peas, unsalted, drained
·                             1 medium Tomato, diced
·                             2 cups Romaine lettuce
·                             ½ cup Cheddar cheese, reduced fat
Cook ground beef and onions in a large skillet until the beef no longer remains pink. Drain. Stir in chili powder and cumin into beef mixture; cook for 1 minute. Add kidney beans, chick peas, and tomatoes. Mix. Heat through. Combine lettuce and cheddar cheese in a large serving bowl. Portion lettuce and cheese mixture into 4 seperate bowls. Add 1 cup of beef mixture to each bowl and serve.

Serves: 4

Balsamic Chicken Salad

Preparation Time: 30 minutes
·                             1/3 cup balsamic vinegar
·                             1 tablespoons Dijon mustard
·                             1/4 teaspoon seasoned salt
·                             1/4 teaspoon sugar
·                             1/8 teaspoon black pepper, freshly ground
·                             12 oz. boneless, skinless chicken breast halves
·                             1 pound sweet onion, cut into 12 wedges
·                             8 cups (6 oz.) mixed baby salad greens
·                             2 cups seedless grapes
·                             2 Tablespoons fresh basil, thinly sliced
Preheat grill to medium-high. In a small bowl, whisk together the vinegar, mustard, salt, sugar, and pepper until blended and smooth. Pour 2 tablespoons of the dressing into a cup and brush over the chicken and onion wedges. Let the chicken and onion stand for 5 minutes. Grill the chicken for 12 to 15 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees and the juices run clear, turning once. Grill the onion for 3 to 5 minutes on each side, or until soft. In a large bowl, toss together the salad greens, grapes, basil, and the remaining dressing until evenly coated; transfer to a platter. Cut the chicken into 1/2-inch-thick slices and arrange over the salad.

Serves:  6

Bowties with Tomato-Pepper Sauce

Preparation Time: Less than 30 minutes
·                             8 oz. (1/2 pound) whole wheat bowties or penne
·                             2 tablespoons olive oil
·                             2 tablespoons garlic, minced
·                             1 small onion, chopped
·                             1 large red bell pepper, chopped
·                             3 cups (3 large) tomatoes, seeded and chopped
·                             1/4 cup fat-free half-and-half
·                             1/4 cup Parmesan cheese, freshly grated
·                             1/2 teaspoon black pepper, freshly ground
In a large pot, cook the pasta according to the package directions. Drain. Meanwhile, in a large skillet, heat the oil over medium-low heat. Add the garlic and onion and cook until the onion is soft, adding a little water to the skillet if the mixture seems dry. Add the bell pepper and cook for about 2 minutes, or until tender-crisp. Stir in the tomatoes. Remove from the heat and let cool for 1 or 2 minutes. Return the skillet to the heat. Gradually stir in the half-and-half, Parmesan, and black pepper. Reduce the heat to low and cook until heated through. Serve over the pasta.

Serves:  4

BBQ Burger Dinner

Preparation Time: 30 minutes
·                             1 cup thinly sliced tomatoes
·                             1 cup thinly-sliced, peeled cucumbers
·                             1 cup shredded romaine lettuce
·                             ¾ pound ground turkey, 7% fat or 93% lean
·                             3 seconds olive oil cooking spray
·                             4 whole wheat hamburger buns
·                             2 tablespoons blue cheese salad dressing
·                             2 tablespoons barbeque (BBQ) sauce
·                             4 apples, cored and cut into quarters
·                             4 cups low fat 1% milk
Wash and prepare vegetables. Shape ground turkey into four patties. Spray non stick cooking pan with olive oil. Place burgers in pan and cook over medium high heat, 3-4 minutes on each side, until white throughout. Place on buns. Blend dressing and BBQ sauce together. Top each burger with 1 tablespoon of the blend. Layer burgers with equal portions of tomato, cucumber and lettuce. Serve burger with four apple wedges and 1 cup of milk.

Serves:  4

Grand Total: $64.03


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