Monday, October 5, 2009

Meal Plan Week 6

This weekend we didn't eat what I had on the meal plan, so some of the meals are from last week, and you can find those recipes here. For more recipes, check out Meal Plan Monday at

Monday: Pepper Lime Chicken, Cauliflower, brown rice, salad
Tuesday: leftovers from Sunday
Wednesday: Sweet potato and chicken tortillas, and southwestern medley
Thursday: Red Lentil Soup and Easy Fish
Friday-Sunday: Who knows! Mark has the kids. I'm leaving for a weekend getaway with my sisters and mom. WooHoo!

Red Lentil Soup
1 1/2 cups red lentils
6 cups water
3 bay leaves
4 garlic cloves, chopped
2 slices fresh ginger root, each about the size of a quarter
2 medium carrots - 1 cup grated
1 cup canned tomatoes, or one fresh tomato chopped
1 small green or red bell pepper (1/2 c finely chopped)
1 1/2 cups chopped onions
2 TBSP olive oil
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
pinch of cayenne
2 TBSP fresh lemon juice
grated asiago to top
salt and ground black pepper to taste

Sort and rinse lentils. Put the into a soup pot with the water, bay leaves, garlic, and ginger. Cover and place on high heat. Prepare the carrots, tomatoes, and bell peppers, and add them to the pot. Bring to a boil, stir, reduce the heat, and simmer, covered, for 15 to 20 minutes, until the lentils are tender. While the vegetables simmer, saute the onions on medium heat in the olive oil in a heavy skillet for about 10 minutes or until browned. Add the cumin, coriander, and cayenne and saute for another minute, stirring to prevent sticking. Remove from the heat. When the lentils are tender, remove the bay leaves, and ginger from the soup pot. Stir in the sauteed onions and the lemon juice. Add salt and pepper to taste. Sprinkle Asiago cheese on top of each bowl.

82 calories
3.3 g protein
3.2 g fat
11.2 g carbs

Easy Baked Fish
Tilapia, Grouper, MahiMahi, or any other other white fish
seasoned mix such as adobo or Tony Chacheres
Olive Oil

On a baking sheet, drizzle olive oil to coat. Place fish on baking sheet and turn so both sides have olive oil on them. Place skin side down on baking sheet, sprinkle with seasoned mix and bake at 350 degrees for 15 minutes, or until fish flakes easily with a fork. Enjoy!

Fish typically has 17-24 grams per serving (100 grams). Olive oil is a healthy oil and is good for you, so I am not worried about counting it. Your body needs it, just make sure you use a high quality olive oil that is expeller pressed.

The red lentil soup is filling enough to be a meal on its own, but it is not enough protein for us!

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