Your comprehensive, sustainable week by week menu planning guide. Complete with menu options, grocery lists and advice on food to eat when you are on the go. Eating and menu planning by a former fat girl with cooking and planning skills. I started off weighing a whopping 185lbs and have lost over 65lbs in the last three years. My family has lost over 100lbs. due to my dedication to food research and menu planning. Follow me as I plan my weekly menus and start shedding weight today!
Sunday, October 23, 2011
4 Healthy Meals That'll Feed You For 7 Days: Chicken Breasts Stuffed with Zucchini, Roasted Red Pepper, and Goat Cheese, Italian-Style Meat Loaf with Garlicky Kale Salad, Organic Nutmeg-Spiced Sweet Potato Soup and Vegetarian Spiced Split Red Lentils
1. Chicken Breasts Stuffed with Zucchini, Roasted Red Pepper, and Goat Cheese
1/2 cup firmly packed coarsely grated unpeeled scrubbed zucchini,;squeezed dry in a paper towel
2 tablespoons minced drained bottled roasted red pepper or pimiento
1 ounce of soft mild goat cheese, crumbled
1 whole boneless chicken breast (with skin), halved
1/2 cup chicken broth
1. In a skillet cook the onion in 1 tablespoon of the oil over moderately low heat until it is softened, add the zucchini, and cook the mixture, stirring, for 1 minute, or until the zucchini is tender. Stir in the red pepper, the goat cheese, and salt and pepper to taste and cook the mixture, stirring, until cheese is melted. Transfer the mixture to a small bowl and let it cool slightly.
2. With your fingers make a pocket for the filling in each chicken breast half by separating in skin from the meat, being careful not to tear the skin and keeping the skin attached along most of the edge. Stuff each pocket with half the filling with a small spoon, packing it and pulling the skin to cover the filling completely, and secure the pockets with wooden picks if desired.
3. In a large skillet heat the remaining 1 tablespoon oil over moderately high heat until it is hot but not smoking and in it sauté the chicken, beginning with the skin side up, for 2 minutes on each side. Reduce the heat to moderate, cook the chicken for 9 minutes on each side, or until it is cooked through, and divide it between 2 plates. Pour off the fat from the skillet, to the skillet add the broth, and boil the broth, scraping up the brown bits, for 30 seconds. Strain the sauce and pour it around the chicken.
1/2 cup split red lentils
1/4 cup yellow split peas
2 1/2 cups water
1 tsp freshly grated ginger
2 cloves crushed garlic
1/2 tsp turmeric
2 fresh green chillies, chopped
1 1/2 tsp salt
For the tarka
2 tbsp canola or grapeseed oil
1 large onion
1/4 tsp mixed mustard and onion seeds
4 dried red chillies
1 tomato sliced
For the garnish
1 tbsp chopped cilantro
2 fresh green chillies(seeded and sliced)
1 tbsp fresh chopped mint
1. Boil all the red split lentils and yellow split peas in water with ginger, garlic, turmeric and chopped green chillies for 20 minutes or until soft.
2. Mash mixture with a fork or potato masher until it reaches the consistency of creamy chicken soup.
If the mixture appears dry, add water a little at a time until it reaches the desired consistency. Season with salt and set aside.
3. Heat oil in a heavy pan and fry the large onion, mustard, onion seeds, dried red chillies and tomato for 2 minutes.
4. Spoon red mashed lentils into a serving dish and pour tarka over top. Garnish with fresh cilantro, green chillies and mint and serve.
3. Italian-Style Meat Loaf with Garlicky Kale Salad
1 1/2 pounds 92% lean ground beef
1 cup fat-free tomato-basil pasta sauce, divided 1/2 cup Italian-seasoned breadcrumbs 1/2 cup (2 ounces) preshredded fresh Parmesan cheese 1/2 cup finely chopped onion 1/3 cup chopped fresh flat-leaf parsley 1 teaspoon garlic powder 1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
2 large egg whites
1. Preheat oven to 350°. Combine beef, 1/2 cup pasta sauce, and remaining ingredients except cooking spray in a large bowl.
2. Shape beef mixture into an 8 x 4-inch loaf on a broiler pan coated with cooking spray. Brush remaining 1/2 cup pasta sauce over top of meat loaf. Bake at 350° for 1 hour and 10 minutes or until a thermometer registers 160°.
3. Let stand 10 minutes. Cut loaf into 12 slices, serve and enjoy!!!
1 T liquid aminos (tamari or soy sauce would work too)
2 T nutritional yeast
1 tsp. minced garlic (1 -2 cloves of garlic)
sesame seeds, to taste as garish (optional)
Break kale into bite size pieces and place in a large bowl.
Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing.
Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.
Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable – particularly for those who are skeptical of eating raw kale.
Sprinkle on some sesame seeds before serving if so desired.
1 tbsp olive oil or grape seed oil
1 large yellow organic onion
3 sweet potatoes
2 yukon gold potatoes
1/2 cup heavy whipping cream or coconut milk
6 cups chicken broth
1 tbsp agave
1 1/2 tsp fresh ground nutmeg
2 tbsp organic butter
sea salt and fresh ground pepper to taste
1. Peel and cut potatoes and turnip and set aside. Chop onion while oil is heating in a soup pot. Add onion to oil and sate for 5-7 minutes. Add cut potatoes and turnip and cook for 1 minute. Add broth, bring to a boil and simmer for 20 minutes.
2. Puree vegetables with broth in batches. Return soup to pot, heat at low temperature and slowly stir in cream, brown sugar, nutmeg, butter and salt. Serve and enjoy a true taste of fall!!!