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…Weekend Meal Time…

Weekend Meal Options

As promised here are some new recipes that you can try!

What I personally like to do is to cook a few different things over the weekend or over the duration of the week.  Then I will have several different left over meals to choose from when it is time to eat.  I like this method because it allows me to cook and try out new things as well as cook food for the week.  I know that sometimes my schedule gets kinda hectic, so it is nice to have the meals already made and waiting on me in the fridge so I can go home and grab it and go.  This method allowed me to better plan my menus and to plan a variety of food options for me.  I gave up fast food several years ago!  Yes…its true…I have not eaten any kinda if fast food in over two years and i did made the goal at first to force myself to make better meal options and to help me budget and save more money.  I calculated it and I saved over $600 a year by cutting out fast food and setting up my menus and grocery budget.

Here are some great Lunch and Dinner recipes.  I included photos that I took when I cooked these items to help you get an idea of what it looks like.  You can alter and add/take away ingredients that you do not like.  But I will have to say, these meals are very delicious!

Black Bean Soup
Prep time: 5 minutes
Cook time: 15 minutes

1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can (15 oz) black beans, rinsed and drained
2 c chicken broth
1 Tbsp feta cheese

1. In a large saucepan, combine onion, oil,
garlic, oregano, cumin, and salt to taste. Cook,
stirring, over medium heat until softened, about
3 minutes. Stir in beans and broth. Reduce heat
to medium-low.
2. Cook, stirring occasionally, for 10 minutes.
Mash some beans against side of pan. Serve
sprinkled with feta and cilantro (optional).

Per serving: 205 calories, 7 g fat (2 g saturated),
447 mg
sodium, 27 g carbs, 9 g fiber, 12 g protein

Cheese & Kale Quesadillas

Prep time: 5 minutes
Cook time: 5 minutes

1/2 c fine-sliced kale leaves
1 Tbsp water
2 9-inch whole-wheat tortillas
3 Tbsp crumbled feta cheese
**I also added green peppers

1. Place kale and water in a microwavable dish.
Cover with microwave-safe plastic wrap and
cook in microwave on high until wilted, about 90
seconds. Remove plastic carefully. Drain kale and
pat dry with paper towel.
2. Heat a heavy 9-inch skillet over medium-high
heat. Place 1 tortilla in pan. Top tortilla evenly
with cheese, kale, and second tortilla. Cook,
flipping occasionally, until tortilla is toasted
and cheese melts, about 4 minutes. Cut into
4 wedges.

Per serving: 119 calories, 4 g fat (2 g saturated),
336 g mg
sodium, 22 g carbs, 2 g fiber, 5 g protein
***NOTE***  I combined the above to recipes for one meal! Here is the picture.


Tilapia Tacos
Prep time: 10 minutes
Cook time: 0 minutes

1 c coarse-crumbled leftover cooked tilapia
fillets (recipe 40)
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta cheese
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole-wheat tortillas, warmed

In a mixing bowl, combine tilapia, onion, kale,
tomatoes, feta, oil, lime juice, cumin, pepper
flakes, and salt to taste. Toss. Spoon onto
tortillas. Fold tortillas in half. Cut each half into
two pieces.
 Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg
sodium, 25 g carbs, 4 g fiber, 18 g protein

Stuffed Chicken Parmesan

prep time:20 min
start to finish:55 min
makes:6 servings
6 boneless skinless chicken breasts (about 5 oz each)
1 box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained
2 oz 1/3-less-fat cream cheese (Neufchâtel), softened
1/4 cup shredded Parmesan cheese
1/2 teaspoon dried basil leaves
1 clove garlic, finely chopped
1/4 cup fat-free egg product
12 stone-ground wheat crackers, crushed (about 1/2 cup)
1 teaspoon dried basil leaves
1/2 teaspoon pepper
1 cup Muir Glen® organic Italian herb pasta sauce
1/4 cup shredded mozzarella cheese (1 oz)
1. Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling-pin until about 1/4 inch thick. (I did not have a rolling pin, so I found something else to use)
2. In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.
3. In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.
4. Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating.
1 Serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol100mg; Sodium 450mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 3g); Protein 38g
Hope you enjoy trying out these recipes.  Keep looking for more and have a great weekend.

…Friday Food for Thought…

Here are some great food ideas to try to cook for this weekend!

I suggest try them out first, then if you like them, double the ingredients and make more so you will have some in the fridge or freezer to have for lunch/dinner next week! This is a great idea for people who are busy and like the convenience of just running home and throwing something in the microwave.

Speaking of frozen food, you want to watch to see what frozen foods you do choose to buy and eat.  Some meal options are over processed and has tons of sodium and other things added and are not as healthy as you think they are for you.  The best things that are good to buy frozen are fruits and veggies (with no syrup of sugar added of course). Some people argue that they lose nutritional value, but that has not been completely proven.  It is also a cost-effective way to stack up on veggies if they are on sale.  I personally like fresh fruits and veggies the best but some veggies (like corn, okra, green beans) I will buy frozen because I can usually find them on sale and because they last longer when frozen (since I try to cook different meals each week).

Frozen meat, chicken, and seafood can sometimes be bad for you as well.  If it was baked or grilled then it should be OK.  But if it states that it has been fried, “crispy” or breaded on the package then it is probably not as healthy as you think.  Also be aware of the sodium content that is in the frozen product.  The best advice is to get these kind of things separately on your own at the store when they are on sale and put them in baggies or vacuum sealer bags and freeze them yourself.  I like to separate them out so I can grab one of a few chicken breast to thaw out and cook with and leave the other 5 in the freezer until I need them again.

What about those Lean Cuisines or Healthy Choice meals? Well some of those are OK for you.  But like listed above check the nutritional label.  Some of them are packed with sodium and other things that was added to the food before freezing.  And to be honest sometimes it is cheaper to buy the things separate and make up a few meals that contain the same things as these frozen meals.  It is indeed a healthier option and it may save you money!

Feel free to check out this article or  this article to read more about Frozen Food facts and questions other people had about freezing food.

This weeks recipes:

 

Herbed Rice Pilaf

Prep time: 10 minutes
Cook time: 15 minutes

3 Tbsp minced red onion
1 1/2 Tbsp minced baby carrot
2 tsp canola oil
3/4 tsp thyme
3/4 c instant brown rice
1 1/4c chicken broth

1. In a saucepan, combine onion, carrot, oil,
thyme, and salt to taste. Cook, stirring, over
medium heat until sizzling, about 2 minutes. Add
rice. Stir to coat with seasonings. Add broth.
Bring to boil. Reduce heat and cover so mixture
just simmers. Cook for 12 minutes.
2. Remove from heat and set aside for 5 minutes.
Fluff with fork.

Makes four servings.
 Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g
protein
***This dish is served great with grilled some chicken or fish 



Chicken Fajitas
Prep Time:10 minutes
Cook Time: 20 minutes


1/2 c minced red or white onion
1 c  minced Mushrooms
2 tsp Olive Oil
3/4 tsp basil
1-2 c cut up chicken breast
bag of whole wheat tortillas
1. Cook chicken breast to desired liking in oven at 400 degrees
2. In sauce pan on high heat cook mushrooms, bell peppers, and onions
****Note you are allowed to add/subtract any type of veggies into your fajitas!
3. Cook veggies on high heat for just a few minutes (just to brown them)
add desired spices
5. Cut up cut chicken and add it to the veggies.
6. heat tortillas or serve fajitas on tortillas right out of the bag

Home Made NoN Fried Tortilla chips
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Here is a healthier option for those tortilla chip lovers out there!!

Heat oven to 350 degrees

Get whole wheat tortillas

BEFORE YOU CUT THEM brush on olive oil (Make sure to LIGHTLY cover entire front service of tortilla with olive oil)

then cut the tortilla into your desired shapes/sizes

Place pieces on a baking sheet

Choose your own type of seasonings to put on top of chips (above has salt, garlic salt, and Italian seasonings)JUST SPRINKLE IT. you do not have to make sure the chips are completely covered.

Place baking sheet in over for approximately 10 minutes

WATCH THE OVEN! THESE COOK VERY FAST AND WILL GO FROM BROWN TO BURNT IN SECONDS.  Once they are your desired golden brown take them out. Let them cool off, and place in a bag or container.

***You can add all types of seasoning to the chips to give them desired flavoring.  I have tried chile  lime to have zesty chips, or a BBQ chipotle to make BBQ chips.

 

Roasted Asparagus and Mushrooms

***Another option to pair with grilled chicken or fish

Prep time: 10 minutes

cook time: 15 minutes

Ingredients

  • 1 bunch fresh asparagus, trimmed
  • 1/2 pound fresh mushrooms, quartered
  • 2 sprigs fresh rosemary, minced (optional)
  • 2 teaspoons olive oil
  • kosher salt to taste
  • freshly ground black pepper to taste
  • 1 1/2 tablespoons grated Fresh Parmesan cheese (optional)
  • 3 tablespoon lemon juice (optional)

Directions

  1. Preheat oven to 450 degrees F (230 degrees C). Lightly spray a cookie sheet with vegetable cooking spray.
  2. Place the asparagus and mushrooms in a bowl. Drizzle with the olive oil, then season with rosemary, salt, and pepper, lemon juice; toss well. Lay the asparagus and mushrooms out on the prepared pan in an even layer. Drizzle the Parmesan cheese evenly over the veggies. Roast in the preheated oven until the asparagus is tender, about 15 minutes. (roast in oven a few minutes shorter to keep them crisper)
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Hope these are some great meal options to start you off! Remember to try to make a menu BEFORE you go to the grocery store so you can make several different meals to have throughout the week. Happy Friday, Happy Cooking, and Eating!!