Sunday, September 27, 2009

Meal Plan Week 5


Monday: Sloppy Joes (1/2 turkey, 1/2 beef), baked chips
Tuesday: Breakfast for dinner
Wednesday: Chicken Breast Florentine, mashed potatoes, green beans, salad
Thursday: Black Bean Soup
Friday: Pepper Lime Chicken, cauliflower, brown rice, salad
Saturday: Sweet Potato and Chicken tortillas, Southwest Grain Medley
Sunday: Tomato pasta bake, salad

Chicken Breast Florentine
1 cup diced onion
2 garlic cloves minced
1 cup mushrooms chopped
1 cup spinach cooked and chopped
1 cup part skim ricotta cheese
1 tsp salt divided
1/2 tsp oregano leaves
1/2 tsp pepper divided
8 skinned and boned chicken breasts pounded to 1/4 inch thickness
2 TBSP plus 2 tsp each reduced calorie margarine and plain dried bread crumbs
2 TBSP plus 2 tsp dry white wine

Spray 10 inch skillet with nonstick cooking spray and heat, add onion and garlic and cook, stirring constantly, until softened. Add mushrooms and saute until browned, about 5 minutes. Remove from heat and stir in spinach, cheese, 1/2 tsp salt, oregano, 1/2 tsp pepper. Sprinkle chicken breasts evenly with remaining salt and pepper. spread 1/8 of spinach mixture over each breast, leaving 1/2 inch border on all sides; carefully roll chicken breasts crosswise to enclose filling and secure each with small skewers. Spray 11x7x2 inch baking dish with nonstick cooking spray and transfer chicken rolls to dish.
Preheat oven to 350 degrees. In small skillet melt margarine, stir in bread crumbs then sprinkle mixture evenly over chicken rolls. Add wine to baking dish, cover with foil, and bake for 20 minutes, remove foil, and bake until crumbs are lightly browned, 8 to 10 minutes longer.

Each serving:
216 calories
6 g fat
7 g carbohydrates
31 g protein

Tangy Black Bean Soup
1/2 cup chopped onions
12 cloves garlic, minced
2 TBSP olive oil
1/2 tsp cumin
8 cups reduced-sodium chicken broth
3 15 to 16 oz cans black beans, drained and rinsed.
1 lemon, sliced 1/2 inch thick
1/2 cup snipped dried tomatoes (not oil packed)
1 small fresh jalapeno, seeded, and finely chopped
1 tsp dried oregano
1 1/2 tsp sherry vinegar or balsamic vinegar

In a 4 qt dutch oven cook onion and garlic in hot oil over medium heat until tender, stirring occasionally. Add cumin, cook and stir for one minute more. add broth, beans, lemon slices, tomatoes, jalapeno, and dried oregano. Bring to a boil, reduce heat, simmer, uncovered, for 15 minutes, stirring occasionally.
Discard lemon slices. Remove 3 cups of the soup mixture to a large heatproof bowl. Use an immersion blender or potato masher to coarsely puree or mash the mixture. Return to dutch oven. Return to boiling. Reduce heat. Cook, uncovered, for 10 minutes, stirring occasionally. Stir in vinegar.

223 calories
5 g total fat
37 g carbohydrates
17 g protein

Pepper Lime Chicken
2 1/2 pounds chicken breast halves with bone
1/2 tsp finely shredded lime peel
1/4 cup lime juice
1 TBSP olive oil
2 cloves garlic, minced
1 TBSP chopped fresh thyme or basil, or 1 tsp dried
1/2 to 1 tsp black pepper
1/4 tsp salt

Broil or grill chicken and baste with glaze.

120 calories
4 g fat
1 g carb
19 g protein

Southwestern Grain Medley
1/2 cup fresh or frozen corn kernels
1 tsp extra virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown rice
1/2 c black beans, rinsed and drained
1/2 finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 TBSP thinly sliced green onion
2 TBSP lime juice
1 TBSP olive oil
1 1/2 tsp finely chopped fresh jalapeno
1 1/2 tsp chopped fresh cilantro
salt
pepper

Heat large nonstick skillet over medium high heat. Add corn and 1 tsp oil. Cook and stir about 5 minutes until brown and toasted. Transfer to a large bowl. add quinoa, rice, black beans, bell pepper, cucumber, green onion, lime juice, 1 TBSP oil, jalapeno, and cilantro. Mix well, season to taste with salt and pepper.

174 calories
6 g fat
28 g carbs
6 g protein

Sweet Potato and Chicken tortillas

Cube and saute sweet potato and onion until soft. Slice 2 cups leftover pepper lime chicken, add to saute pan and cook until warm. Wrap in flour tortilla and top with cheese, sour cream, and salsa.

Breakfasts this week will be leftover french toast one morning, and eggs.
Lunch will be sandwich wraps or leftovers from the night before. Special toppings to spice up the wraps will be homemade basil pesto, homemade hummus, and sauteed mushrooms. It's gonna be a yummy week!

For more menu plans, visit orgjunkie.com

5 comments:

Savings Ninja said...

The chicken florentine looks good, I'll have to remember that one if my spinach ever decides to grow :) And the pepper & lime chicken looks good too, I loooove lime chicken. Thanks for sharing and have a good week!

Treva said...

I like the look of the southwest grains dish! Welcome to menu plan monday.

Rona's Home Page said...

Welcome to MPM!
You have some terrific recipes this week.
I love MPM. I get so much inspiration from the participants.

Zonnah said...

Sloppy joes sound really good right now :)

Zom! said...

Yummy week! I think I will be stealing at least three of those meals for my own kitchen. Welcome to the MPM crew. It is wonderful!