OK SO FOR MARCH, FOR ALL 30 MEALS I HAVE LISTED, I WILL NEED...
1 lb deli ham
1lb deli turkey
2lb ground turkey
3lb breast and 4lb breast (turkey)
1 pack stewed beef, 1 pack ribs, 1 pack sirloin steaks (enough for 1serving each)
2 lbs flounder
1lbs tilapia
fresh/frozen clams, clam juice
2 containers bread crumbs
2 bags (16+ onions)
6 celery servings
1lb ground sausage
1 can stewed tom
2 cans crushed tom
2 cans pinapple chunks, 1 can pinapple juice
orange juice
2lbs boneless pork chops
1 bottle honey
2 12oz ricotta
6cups shredded parm cheese
6 cups shredded moz cheese
1 pack whole wheat tortillas
2 heads of lettuce, 1 bag salad
12lbs boneless chicken, bulk, divide and freeze
6 cups cheddar cheese
24 cups milk
3 small sour cream tubs
4 cans or frozen packs corn (4cups, two 2cup servings.)
1 cucumber
8 cups brown rice
1 lb elbos
1lb shells
1lb whole wheat spaghetti
1 12oz salsa
2 6oz tuna
1lb shrimp
other ingredients not messured:
Eggs
Butter
Spaghetti sauce
salt
pepper
peprika
mustard
dry mustard
thyme
water
basil
garlic
teriyaki sauce
bbq sauce
other seasons
Monday, February 13, 2012
the final meal.
for some reason Im having a hard time choosing a final recipe for my "30 meals" so we will simply make number 30 and odds and ends meal.
if were home, we could go with salad. simple and easy bagged salad from the fridge, with watever leftover meat we may have from the night before.
OR perhaps a leftover day, since im planning on freezing extras of all of my crock pot meals.
OR if we decide to have a night out we can choose something without ruining our home plans!
im going to start preparing my shopping list now, using microsoft exchange, i can make a colum for each item, and list the meals and what they require, and then use the sum tool to total up how many pounds etc of each i will need. just about all meats, spices and veggies can be bought in advance and frozen. i will just have to purchase the salads and fresh ingredients later on.
if were home, we could go with salad. simple and easy bagged salad from the fridge, with watever leftover meat we may have from the night before.
OR perhaps a leftover day, since im planning on freezing extras of all of my crock pot meals.
OR if we decide to have a night out we can choose something without ruining our home plans!
im going to start preparing my shopping list now, using microsoft exchange, i can make a colum for each item, and list the meals and what they require, and then use the sum tool to total up how many pounds etc of each i will need. just about all meats, spices and veggies can be bought in advance and frozen. i will just have to purchase the salads and fresh ingredients later on.
stuffed turkey breast
1LB ground sausage
2 cups breakcrumbs
1 chopped celery
1 chopped onion
1 3lb boneless turkey breast
brown onion, celery and onion in olive oil.
remove from heat and mix in 1 cup breadcrumbs, more as needed.
slice your breast in half, "butterfly" it, so it can open and lay flat. use a kitchen hammer to pound the breast to tenderize and even it. fill a layer of stuffing onto the breast leaving a 1 inch border, squish flat. from the smallest side of the breast, roll it over itself til the other corner, and turn it so the seam is down and the skin is up (unless its skinless) using cooking wire tie the breast shut.
cook in preheated oven at 400 for about 1 hr or until center reaches 165 degrees.
2 cups breakcrumbs
1 chopped celery
1 chopped onion
1 3lb boneless turkey breast
brown onion, celery and onion in olive oil.
remove from heat and mix in 1 cup breadcrumbs, more as needed.
slice your breast in half, "butterfly" it, so it can open and lay flat. use a kitchen hammer to pound the breast to tenderize and even it. fill a layer of stuffing onto the breast leaving a 1 inch border, squish flat. from the smallest side of the breast, roll it over itself til the other corner, and turn it so the seam is down and the skin is up (unless its skinless) using cooking wire tie the breast shut.
cook in preheated oven at 400 for about 1 hr or until center reaches 165 degrees.
SAVORY TURKEY BREAST, ALLI
Ingredients
5 pounds turkey, breast, with skin, raw
1 onion, white, whole
2 celery stalks, medium
1 1/2 tablespoons seasoning, lemon pepper
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons poultry seasoning
1/2 teaspoon paprika
Preparation
Preheat oven to 350°F.
Remove and discard the skin from the turkey breast. Rinse the breast and pat it dry. Place the onion and celery into the breast cavity. Spray it all over with cooking spray.
Combine the lemon-pepper seasoning, onion powder, garlic powder, poultry seasoning and paprika. Sprinkle this mixture over the breast.
Place turkey in a browning bag that has been prepared according to the package directions. Place the bag in a shallow baking pan and bake for 1 hour. Cut a slit in the top of the bag and bake until a meat thermometer registers 170°F, about 1 hour. Transfer the breast to a serving platter and let it stand for 15 minutes before carving it into thin slices. Use the pan drippings to make a lowfat gravy.
5 pounds turkey, breast, with skin, raw
1 onion, white, whole
2 celery stalks, medium
1 1/2 tablespoons seasoning, lemon pepper
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons poultry seasoning
1/2 teaspoon paprika
Preparation
Preheat oven to 350°F.
Remove and discard the skin from the turkey breast. Rinse the breast and pat it dry. Place the onion and celery into the breast cavity. Spray it all over with cooking spray.
Combine the lemon-pepper seasoning, onion powder, garlic powder, poultry seasoning and paprika. Sprinkle this mixture over the breast.
Place turkey in a browning bag that has been prepared according to the package directions. Place the bag in a shallow baking pan and bake for 1 hour. Cut a slit in the top of the bag and bake until a meat thermometer registers 170°F, about 1 hour. Transfer the breast to a serving platter and let it stand for 15 minutes before carving it into thin slices. Use the pan drippings to make a lowfat gravy.
Nutritional Information
| Calories | 260 |
| Calories from Fat | 100 |
| Total Fat | 11 g |
| Saturated Fat | 3 g |
| Cholesterol | 105 mg |
| Sodium | 210 mg |
| Total Carbohydrate | 2 g |
| Dietary Fiber | 0 g |
| Sugars | less than 1 g |
| Protein | 36 g |
| Vitamin C | 2% |
| Calcium | 2% |
| Iron | 10% |
| Not a significant source of Vitamin A | |
HONEY ORANGE PORK CHOPS ALLI
Ingredients
4 fluid ounces orange juice
4 fluid ounces pineapple juice
2 tablespoons soy sauce, reduced sodium
1/8 teaspoon black pepper
1 tablespoon honey
2 garlic cloves
1 pound pork sirloin chop, raw, boneless
1 tablespoon cornstarch
Preparation
Please note that this recipe requires at least 6 hours of marinating time, which is not reflected in the prep time.
Trim any visible fat from pork. For marinade, combine orange juice, pineapple juice, soy sauce, honey, pepper and garlic (minced) in a shallow baking dish.
Add pork to dish, turning to coat. Cover and marinate in refrigerator at least 6 to 24 hours, turning once.
Remove pork from marinade, reserving marinade. Place meat on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 14 minutes, or until no pink remains, turning once.
Transfer marinade to a saucepan. Stir in cornstarch. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more.
Serve sauce with pork. Serve with hot cooked rice and carrots sauteed with ginger, if desired.
4 fluid ounces orange juice
4 fluid ounces pineapple juice
2 tablespoons soy sauce, reduced sodium
1/8 teaspoon black pepper
1 tablespoon honey
2 garlic cloves
1 pound pork sirloin chop, raw, boneless
1 tablespoon cornstarch
Preparation
Please note that this recipe requires at least 6 hours of marinating time, which is not reflected in the prep time.
Trim any visible fat from pork. For marinade, combine orange juice, pineapple juice, soy sauce, honey, pepper and garlic (minced) in a shallow baking dish.
Add pork to dish, turning to coat. Cover and marinate in refrigerator at least 6 to 24 hours, turning once.
Remove pork from marinade, reserving marinade. Place meat on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 14 minutes, or until no pink remains, turning once.
Transfer marinade to a saucepan. Stir in cornstarch. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more.
Serve sauce with pork. Serve with hot cooked rice and carrots sauteed with ginger, if desired.
Nutritional Information
| Calories | 210 |
| Calories from Fat | 45 |
| Total Fat | 5 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 70 mg |
| Sodium | 310 mg |
| Total Carbohydrate | 14 g |
| Dietary Fiber | 0 g |
| Sugars | 10 g |
| Protein | 25 g |
| Vitamin A | 2% |
| Vitamin C | 40% |
| Calcium | 2% |
| Iron | 6% |
LASAGNA ROLL UPS, ALLI
SERVES 2
Ingredients
4 pieces whole-wheat lasagna noodles, dry
1 cup ricotta cheese, fat free
1/2 teaspoon garlic powder
1/2 teaspoon oregano, dried
1/2 teaspoon basil, dried
2 tablespoons Parmesan cheese
14 ounces tomatoes, stewed, canned
2 tablespoons mozzarella cheese, part-skim
Preparation
Cook lasagna noodles per package directions.
Combine ricotta cheese with garlic powder, oregano, basil and Parmesan cheese in a small mixing bowl. Spread the cheese mixture by the spoonful onto each cooked lasagne noodle.
Roll up the lasagna noodles and place them seam side down in a casserole dish lightly coated with cooking spray.
Pour tomatoes over the top; cover with glass lid or plastic wrap. Microwave on high power for 10 minutes.
Sprinkle mozzarella over top and microwave for 30 seconds more, or until cheese melts.
Ingredients
4 pieces whole-wheat lasagna noodles, dry
1 cup ricotta cheese, fat free
1/2 teaspoon garlic powder
1/2 teaspoon oregano, dried
1/2 teaspoon basil, dried
2 tablespoons Parmesan cheese
14 ounces tomatoes, stewed, canned
2 tablespoons mozzarella cheese, part-skim
Preparation
Cook lasagna noodles per package directions.
Combine ricotta cheese with garlic powder, oregano, basil and Parmesan cheese in a small mixing bowl. Spread the cheese mixture by the spoonful onto each cooked lasagne noodle.
Roll up the lasagna noodles and place them seam side down in a casserole dish lightly coated with cooking spray.
Pour tomatoes over the top; cover with glass lid or plastic wrap. Microwave on high power for 10 minutes.
Sprinkle mozzarella over top and microwave for 30 seconds more, or until cheese melts.
Nutritional Information
| Calories | 380 |
| Calories from Fat | 45 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Cholesterol | 30 mg |
| Sodium | 690 mg |
| Total Carbohydrate | 58 g |
| Dietary Fiber | 9 g |
| Sugars | 12 g |
| Protein | 24 g |
| Vitamin A | 10% |
| Vitamin C | 25% |
| Calcium | 40% |
| Iron | 25% |
CHICKEN LETTUCE WRAP ALLI
Ingredients
1 small whole wheat tortilla, about 70 calories
1 teaspoon mayonnaise, low-fat
1/4 cup chicken breast, boneless, skinless, cooked
1 cup lettuce, romaine, chopped
1/4 cup tomato, chopped
Preparation
Wrap tortilla in plastic and place in microwave for 10 seconds.
Spread mayonnaise on tortilla, place chicken in the middle and top with the rest of the ingredients. Roll up like a taco or burrito.
1 small whole wheat tortilla, about 70 calories
1 teaspoon mayonnaise, low-fat
1/4 cup chicken breast, boneless, skinless, cooked
1 cup lettuce, romaine, chopped
1/4 cup tomato, chopped
Preparation
Wrap tortilla in plastic and place in microwave for 10 seconds.
Spread mayonnaise on tortilla, place chicken in the middle and top with the rest of the ingredients. Roll up like a taco or burrito.
Nutritional Information
| Calories | 160 |
| Calories from Fat | 30 |
| Total Fat | 3.5 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 30 mg |
| Sodium | 240 mg |
| Total Carbohydrate | 24 g |
| Dietary Fiber | 3 g |
| Sugars | 2 g |
| Protein | 14 g |
| Vitamin A | 90% |
| Vitamin C | 30% |
| Calcium | 4% |
| Iron | 10% |
BAKED POTATOE SOUP-ALLI
Ingredients
4 potatoes, raw
5 cups milk, fat-free
1/2 cup flour, all-purpose
1/3 cup green onion, chopped
1/4 cup cheese, sharp cheddar, shredded
1/4 cup Parmesan cheese
1/2 teaspoon black pepper
1/2 cup sour cream, fat-free
Preparation
Scrub dirt off potatoes under cold running water. Pierce them with a fork; microwave on high power until tender, about 15 minutes, turning halfway through cooking. Mash potatoes well with peels in large saucepan using potato masher or hand beaters.
Add the remaining ingredients and stir well. Heat thoroughly over low heat, about 10 minutes. Serve soup hot. Garnish with black pepper, if desired.
4 potatoes, raw
5 cups milk, fat-free
1/2 cup flour, all-purpose
1/3 cup green onion, chopped
1/4 cup cheese, sharp cheddar, shredded
1/4 cup Parmesan cheese
1/2 teaspoon black pepper
1/2 cup sour cream, fat-free
Preparation
Scrub dirt off potatoes under cold running water. Pierce them with a fork; microwave on high power until tender, about 15 minutes, turning halfway through cooking. Mash potatoes well with peels in large saucepan using potato masher or hand beaters.
Add the remaining ingredients and stir well. Heat thoroughly over low heat, about 10 minutes. Serve soup hot. Garnish with black pepper, if desired.
Nutritional Information
| Calories | 240 |
| Calories from Fat | 25 |
| Total Fat | 3 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 15 mg |
| Sodium | 200 mg |
| Total Carbohydrate | 40 g |
| Dietary Fiber | 2 g |
| Sugars | 13 g |
| Protein | 13 g |
| Vitamin A | 15% |
| Vitamin C | 20% |
| Calcium | 40% |
| Iron | 6% |
10 MINUTE CORN CHOWDER ALLI
Ingredients
1 teaspoon extra virgin olive oil
1/2 cup onions, chopped
1 teaspoon garlic, chopped
3 cups milk, fat-free
1/4 cup flour, all-purpose
2 teaspoons mustard, yellow
1/4 teaspoon thyme, ground
1/4 teaspoon black pepper
2 cups corn, yellow, frozen
1/4 cup cheddar cheese, low-fat
Preparation
Heat a large non-stick skillet over medium high heat. Add the oil and saut&3233; the onion and garlic until golden, about 2 minutes.
Place the milk, flour, mustard and seasonings in a small bowl and mix well.
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.
Divide chowder into four serving bowls and top each with 1 tablespoon of shredded cheese. Serve immediately.
1 teaspoon extra virgin olive oil
1/2 cup onions, chopped
1 teaspoon garlic, chopped
3 cups milk, fat-free
1/4 cup flour, all-purpose
2 teaspoons mustard, yellow
1/4 teaspoon thyme, ground
1/4 teaspoon black pepper
2 cups corn, yellow, frozen
1/4 cup cheddar cheese, low-fat
Preparation
Heat a large non-stick skillet over medium high heat. Add the oil and saut&3233; the onion and garlic until golden, about 2 minutes.
Place the milk, flour, mustard and seasonings in a small bowl and mix well.
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.
Divide chowder into four serving bowls and top each with 1 tablespoon of shredded cheese. Serve immediately.
Nutritional Information
| Calories | 190 |
| Calories from Fat | 25 |
| Total Fat | 2.5 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 5 mg |
| Sodium | 150 mg |
| Total Carbohydrate | 34 g |
| Dietary Fiber | 3 g |
| Sugars | 13 g |
| Protein | 12 g |
| Vitamin A | 10% |
| Vitamin C | 10% |
| Calcium | 25% |
| Iron | 6% |
ARROS CHICKEN SALAD-ALLI
Ingredients
6 cups lettuce, romaine, chopped
2 cups rice, brown, cooked
1 tablespoon fresh chili pepper
1/2 cup tomato, chopped
1/4 cup cucumber, chopped
8 ounces chicken, cooked
1 tablespoon extra virgin olive oil
3 tablespoons balsamic vinegar
1/4 teaspoon black pepper
Preparation
Assemble the lettuce, rice, bell pepper, chopped tomato, cucumber and chicken in a large salad bowl. Cover and refrigerate until ready to serve, up to one day.
When ready to serve, drizzle salad with olive oil, vinegar and pepper and toss well. Serve immediately.
6 cups lettuce, romaine, chopped
2 cups rice, brown, cooked
1 tablespoon fresh chili pepper
1/2 cup tomato, chopped
1/4 cup cucumber, chopped
8 ounces chicken, cooked
1 tablespoon extra virgin olive oil
3 tablespoons balsamic vinegar
1/4 teaspoon black pepper
Preparation
Assemble the lettuce, rice, bell pepper, chopped tomato, cucumber and chicken in a large salad bowl. Cover and refrigerate until ready to serve, up to one day.
When ready to serve, drizzle salad with olive oil, vinegar and pepper and toss well. Serve immediately.
Nutritional Information
| Calories | 250 |
| Calories from Fat | 60 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 45 mg |
| Sodium | 50 mg |
| Total Carbohydrate | 28 g |
| Dietary Fiber | 4 g |
| Sugars | 4 g |
| Protein | 20 g |
| Vitamin A | 90% |
| Vitamin C | 45% |
| Calcium | 4% |
| Iron | 10% |
CHEESE TUNA MACARONI BAKE, ALLI
Ingredients
2 cups macaroni noodles, whole wheat, dry
1 1/2 cups milk, fat-free
1 tablespoon cornstarch
1/4 teaspoon mustard seed, ground
1/2 cup corn, whole kernel, canned
2 tablespoons green onion, chopped
1/2 cup bell pepper, red, chopped
3 ounces VELVEETA LIGHT Processed Cheese Product
6 ounces tuna, canned in water, drained
2 tablespoons Parmesan cheese
1/2 cup cheddar cheese, fat free, shredded
2 tablespoons bread crumbs, plain
Preparation
Preheat oven to 400°F.
Cook macaroni noodles in large pot of boiling water. Drain in colander and set aside.
Place milk, cornstarch, mustard, corn, onion and peppers in large nonstick skillet, bring to a boil, stirring frequently. Simmer briefly until vegetables are tender.
Add Velveeta cheese and tuna. Bring back to a boil, add macaroni and Parmesan and transfer to a large glass casserole dish that has been sprayed with cooking spray.
Sprinkle grated cheddar on top followed by plain bread crumbs.
Bake for 10-12 minutes or until cheese melts over the top and bread crumbs are golden.
2 cups macaroni noodles, whole wheat, dry
1 1/2 cups milk, fat-free
1 tablespoon cornstarch
1/4 teaspoon mustard seed, ground
1/2 cup corn, whole kernel, canned
2 tablespoons green onion, chopped
1/2 cup bell pepper, red, chopped
3 ounces VELVEETA LIGHT Processed Cheese Product
6 ounces tuna, canned in water, drained
2 tablespoons Parmesan cheese
1/2 cup cheddar cheese, fat free, shredded
2 tablespoons bread crumbs, plain
Preparation
Preheat oven to 400°F.
Cook macaroni noodles in large pot of boiling water. Drain in colander and set aside.
Place milk, cornstarch, mustard, corn, onion and peppers in large nonstick skillet, bring to a boil, stirring frequently. Simmer briefly until vegetables are tender.
Add Velveeta cheese and tuna. Bring back to a boil, add macaroni and Parmesan and transfer to a large glass casserole dish that has been sprayed with cooking spray.
Sprinkle grated cheddar on top followed by plain bread crumbs.
Bake for 10-12 minutes or until cheese melts over the top and bread crumbs are golden.
Nutritional Information
| Calories | 200 |
| Calories from Fat | 20 |
| Total Fat | 2.5 g |
| Saturated Fat | 1 g |
| Cholesterol | 15 mg |
| Sodium | 380 mg |
| Total Carbohydrate | 28 g |
| Dietary Fiber | 3 g |
| Sugars | 4 g |
| Protein | 16 g |
| Vitamin A | 10% |
| Vitamin C | 20% |
| Calcium | 30% |
| Iron | 8% |
SHRIMP & SHELLS ALLI
Ingredients
1/2 cup water
1/2 cup salsa
2 cups crushed, canned tomatoes
1 cup peas, black eyed, canned
1 1/2 cups small pasta shells, uncooked
1/2 pound shrimp, raw, small
Preparation
Place all ingredients except shrimp into large 12-inch nonstick skillet.
Bring to a boil, reduce to a simmer and cook for 4-5 minutes or until pasta is almost tender, stirring frequently.
Add shrimp and cook for 1-2 minutes until shrimp is firm and done.
1/2 cup water
1/2 cup salsa
2 cups crushed, canned tomatoes
1 cup peas, black eyed, canned
1 1/2 cups small pasta shells, uncooked
1/2 pound shrimp, raw, small
Preparation
Place all ingredients except shrimp into large 12-inch nonstick skillet.
Bring to a boil, reduce to a simmer and cook for 4-5 minutes or until pasta is almost tender, stirring frequently.
Add shrimp and cook for 1-2 minutes until shrimp is firm and done.
Nutritional Information
| Calories | 220 |
| Calories from Fat | 20 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 85 mg |
| Sodium | 380 mg |
| Total Carbohydrate | 33 g |
| Dietary Fiber | 5 g |
| Sugars | 2 g |
| Protein | 19 g |
| Vitamin A | 20% |
| Vitamin C | 25% |
| Calcium | 10% |
| Iron | 25% |
BBQ BAKED FISH, ALLI
YOU WILL NEED
3/4 cup ketchup
1 tablespoon balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon cayenne pepper, ground
1 garlic clove
2 1/2 pounds sole/flounder, uncooked
1/8 teaspoon black pepper
Preparation
Preheat oven to 400°F.
Stir together ketchup, vinegar, Worcestershire sauce, mustard, cayenne, and garlic (peeled and minced) in a small saucepan over medium-low heat. Cook for 10 minutes, stirring occasionally.
Rinse fish; pat dry with paper towels. Cut into six 5-ounce pieces, if necessary. Sprinkle with black pepper.
Line a broiler pan with aluminum foil, and coat lightly with cooking spray.
Arrange fish in a even layer on the broiler pan; pour sauce over fish. Bake for 10 to 12 minutes or until fish flakes easily with a fork.
Garnish with chopped fresh parsley, if desired.
3/4 cup ketchup
1 tablespoon balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon cayenne pepper, ground
1 garlic clove
2 1/2 pounds sole/flounder, uncooked
1/8 teaspoon black pepper
Preparation
Preheat oven to 400°F.
Stir together ketchup, vinegar, Worcestershire sauce, mustard, cayenne, and garlic (peeled and minced) in a small saucepan over medium-low heat. Cook for 10 minutes, stirring occasionally.
Rinse fish; pat dry with paper towels. Cut into six 5-ounce pieces, if necessary. Sprinkle with black pepper.
Line a broiler pan with aluminum foil, and coat lightly with cooking spray.
Arrange fish in a even layer on the broiler pan; pour sauce over fish. Bake for 10 to 12 minutes or until fish flakes easily with a fork.
Garnish with chopped fresh parsley, if desired.
Nutritional Information
| Calories | 190 |
| Calories from Fat | 20 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 90 mg |
| Sodium | 530 mg |
| Total Carbohydrate | 9 g |
| Dietary Fiber | 0 g |
| Sugars | 8 g |
| Protein | 32 g |
| Vitamin A | 8% |
| Vitamin C | 8% |
| Calcium | 4% |
| Iron | 4% |
BEEF AND POTATO CASSEROLE-ALLI
Ingredients
6 potatoes, medium, baked
1 onion, yellow
1 bell pepper, green, medium
4 fluid ounces milk, fat-free
2 tablespoons unsalted butter
1 1/2 pounds beef, sirloin, ground, extra lean
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces cheddar cheese, low-fat
Preparation
Preheat oven to 375°F.
Peel and chop potatoes and onion; chop bell pepper.
Bring a large saucepan of water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain, then mash with milk and butter until smooth.
Meanwhile, in a large, deep skillet over medium-high heat, combine ground beef, onion and green pepper. Cook until beef is evenly brown. Drain excess fat. Season with salt and pepper.
Spray a deep casserole dish with cooking spray. Spoon a layer of beef mixture, then a layer of mashed potatoes over the beef. Continue alternating layers until the dish is full.
Top with cheese. Bake, uncovered for 20 minutes.
Serve with a tossed salad, if desired.
6 potatoes, medium, baked
1 onion, yellow
1 bell pepper, green, medium
4 fluid ounces milk, fat-free
2 tablespoons unsalted butter
1 1/2 pounds beef, sirloin, ground, extra lean
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces cheddar cheese, low-fat
Preparation
Preheat oven to 375°F.
Peel and chop potatoes and onion; chop bell pepper.
Bring a large saucepan of water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain, then mash with milk and butter until smooth.
Meanwhile, in a large, deep skillet over medium-high heat, combine ground beef, onion and green pepper. Cook until beef is evenly brown. Drain excess fat. Season with salt and pepper.
Spray a deep casserole dish with cooking spray. Spoon a layer of beef mixture, then a layer of mashed potatoes over the beef. Continue alternating layers until the dish is full.
Top with cheese. Bake, uncovered for 20 minutes.
Serve with a tossed salad, if desired.
Nutritional Information
| Calories | 310 |
| Calories from Fat | 80 |
| Total Fat | 9 g |
| Saturated Fat | 4.5 g |
| Cholesterol | 60 mg |
| Sodium | 320 mg |
| Total Carbohydrate | 31 g |
| Dietary Fiber | 3 g |
| Sugars | 3 g |
| Protein | 27 g |
| Vitamin A | 4% |
| Vitamin C | 40% |
| Calcium | 15% |
| Iron | 15% |
Sweet & Sour Chicken Stir-Fry ALLI
Ingredients
1 cup brown rice, uncooked
8 ounces skinless chicken breast, raw
1 onion, yellow
4 cups broccoli, chopped, frozen
2 cups pineapple chunks, canned in juice
1 tablespoon cornstarch
2 tablespoons soy sauce, reduced sodium
1 tablespoon sesame oil
2 garlic cloves
1 teaspoon ginger root, fresh
3 tablespoons almonds, slivered
Preparation
Prepare rice with water according to package directions; keep warm.
Meanwhile, trim any visible fat from chicken and cut into strips; set aside.
On a clean cutting board, peel and slice onion; thaw broccoli.
Drain the pineapple into a measuring cup. Add water to equal 3/4 cup of liquid.
Stir the corn starch and soy sauce into the pineapple juice; set aside.
Hea oil in a large non-stick skillet over medium-high heat. Add garlic (minced) and ginger (grated); then add chicken and onions. Stir-fry 4 minutes, or until chicken is cooked through.
Whisk pineapple juice mixture and add to skillet. Add the pineapple, broccoli, and almonds to the skillet; stir to combine.
Cover, reduce heat to medium-low, and simmer, stirring occasionally, for 3 to 4 minutes or until broccoli is crisp-tender and sauce is thickened.
Serve immediately over cooked rice. Enjoy fortune cookies for dessert, if desired.
1 cup brown rice, uncooked
8 ounces skinless chicken breast, raw
1 onion, yellow
4 cups broccoli, chopped, frozen
2 cups pineapple chunks, canned in juice
1 tablespoon cornstarch
2 tablespoons soy sauce, reduced sodium
1 tablespoon sesame oil
2 garlic cloves
1 teaspoon ginger root, fresh
3 tablespoons almonds, slivered
Preparation
Prepare rice with water according to package directions; keep warm.
Meanwhile, trim any visible fat from chicken and cut into strips; set aside.
On a clean cutting board, peel and slice onion; thaw broccoli.
Drain the pineapple into a measuring cup. Add water to equal 3/4 cup of liquid.
Stir the corn starch and soy sauce into the pineapple juice; set aside.
Hea oil in a large non-stick skillet over medium-high heat. Add garlic (minced) and ginger (grated); then add chicken and onions. Stir-fry 4 minutes, or until chicken is cooked through.
Whisk pineapple juice mixture and add to skillet. Add the pineapple, broccoli, and almonds to the skillet; stir to combine.
Cover, reduce heat to medium-low, and simmer, stirring occasionally, for 3 to 4 minutes or until broccoli is crisp-tender and sauce is thickened.
Serve immediately over cooked rice. Enjoy fortune cookies for dessert, if desired.
Nutritional Information
| Calories | 440 |
| Calories from Fat | 80 |
| Total Fat | 9 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 35 mg |
| Sodium | 360 mg |
| Total Carbohydrate | 67 g |
| Dietary Fiber | 8 g |
| Sugars | 19 g |
| Protein | 23 g |
| Vitamin A | 35% |
| Vitamin C | 170% |
| Calcium | 15% |
| Iron | 20% |
healthy stuffed peppers, ALLI recipe
Ingredients
5 bell peppers, red, medium
1/2 cup brown rice, uncooked
1/2 teaspoon salt
2 teaspoons olive oil, extra virgin
1 pound lean ground turkey
1 onion, yellow
2 garlic cloves
1 1/2 teaspoons thyme, ground
1/4 teaspoon black pepper
1 pound spinach, fresh, chopped
1/2 cup dried sweetened cranberries
1/4 cup parsley, fresh, chopped
Preparation
Preheat oven to 350°F. Bring a large saucepan of water to boil over high heat.
Meanwhile, wash bell peppers; cut off and discard the tops of the 4 largest bell peppers.
Remove the seeds, being careful not to puncture them. Seed and dice the remaining bell pepper; set aside.
Blanch the whole peppers in the boiling water for 2 to 3 minutes, or until slightly softened.
Drain the peppers upside-down on paper towels, then stand the peppers upright in an 8x8-inch baking dish; set aside.
In a medium saucepan, combine 1 cup of water, the rice and 1/4 teaspoon of the salt.
Cover and bring to a boil over medium-high heat; reduce heat to medium and cook, covered for 15 to 17 minutes, or until rice is tender and the liquid is absorbed.
Meanwhile, in a large non-stick skillet, heat the oil over medium heat until hot but not smoking.
Add the ground turkey and saute´ for about 3 minutes, breaking up any clumps with a spoon.
Peel and chop the onion; peel and mince the garlic. Add to the turkey along with the thyme, black pepper and remaining 1/4 teaspoon of salt.
Cook for about 3 minutes, or until the onions are softened and turkey is cooked through (no longer pink).
Add the diced bell pepper, spinach, cranberries and parsley (chopped); cover and cook for 3 minutes, or until the spinach is wilted. Remove the pan from heat.
Fluff the rice mixture with a fork. Add the spinach mixture and stir to combine.
Spoon the rice mixture into the bell peppers, pour 1 cup of water into the baking dish around the peppers, and bake for 15 minutes, or until the peppers and filling are hot.
Garnish with parsley sprigs, if desired.
5 bell peppers, red, medium
1/2 cup brown rice, uncooked
1/2 teaspoon salt
2 teaspoons olive oil, extra virgin
1 pound lean ground turkey
1 onion, yellow
2 garlic cloves
1 1/2 teaspoons thyme, ground
1/4 teaspoon black pepper
1 pound spinach, fresh, chopped
1/2 cup dried sweetened cranberries
1/4 cup parsley, fresh, chopped
Preparation
Preheat oven to 350°F. Bring a large saucepan of water to boil over high heat.
Meanwhile, wash bell peppers; cut off and discard the tops of the 4 largest bell peppers.
Remove the seeds, being careful not to puncture them. Seed and dice the remaining bell pepper; set aside.
Blanch the whole peppers in the boiling water for 2 to 3 minutes, or until slightly softened.
Drain the peppers upside-down on paper towels, then stand the peppers upright in an 8x8-inch baking dish; set aside.
In a medium saucepan, combine 1 cup of water, the rice and 1/4 teaspoon of the salt.
Cover and bring to a boil over medium-high heat; reduce heat to medium and cook, covered for 15 to 17 minutes, or until rice is tender and the liquid is absorbed.
Meanwhile, in a large non-stick skillet, heat the oil over medium heat until hot but not smoking.
Add the ground turkey and saute´ for about 3 minutes, breaking up any clumps with a spoon.
Peel and chop the onion; peel and mince the garlic. Add to the turkey along with the thyme, black pepper and remaining 1/4 teaspoon of salt.
Cook for about 3 minutes, or until the onions are softened and turkey is cooked through (no longer pink).
Add the diced bell pepper, spinach, cranberries and parsley (chopped); cover and cook for 3 minutes, or until the spinach is wilted. Remove the pan from heat.
Fluff the rice mixture with a fork. Add the spinach mixture and stir to combine.
Spoon the rice mixture into the bell peppers, pour 1 cup of water into the baking dish around the peppers, and bake for 15 minutes, or until the peppers and filling are hot.
Garnish with parsley sprigs, if desired.
Nutritional Information
| Calories | 390 |
| Calories from Fat | 100 |
| Total Fat | 11 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 65 mg |
| Sodium | 470 mg |
| Total Carbohydrate | 47 g |
| Dietary Fiber | 8 g |
| Sugars | 20 g |
| Protein | 29 g |
| Vitamin A | 310% |
| Vitamin C | 380% |
| Calcium | 15% |
| Iron | 35% |
chicken cacciatore ALLI recipe
Ingredients
2 tablespoons extra virgin olive oil
12 ounces chicken breast, boneless/skinless, raw
1 cup onions, chopped
1 cup bell pepper, green, chopped
1 cup mushrooms, sliced
3 cups spaghetti sauce, reduced sodium
1/2 teaspoon garlic powder
1 teaspoon oregano, dried
1/4 teaspoon black pepper
1/2 teaspoon basil, dried
1 bay leaf
Preparation
Heat oil in large, non-stick skillet over medium-high heat.
Brown chicken tenders on both sides and set aside.
In the same skillet sauté the onions for a few minutes; then add the peppers and mushrooms.
Add the rest of the ingredients, including chicken and seasonings. Simmer until the chicken is fully cooked, about 10 to 15 minutes. Serve hot.
2 tablespoons extra virgin olive oil
12 ounces chicken breast, boneless/skinless, raw
1 cup onions, chopped
1 cup bell pepper, green, chopped
1 cup mushrooms, sliced
3 cups spaghetti sauce, reduced sodium
1/2 teaspoon garlic powder
1 teaspoon oregano, dried
1/4 teaspoon black pepper
1/2 teaspoon basil, dried
1 bay leaf
Preparation
Heat oil in large, non-stick skillet over medium-high heat.
Brown chicken tenders on both sides and set aside.
In the same skillet sauté the onions for a few minutes; then add the peppers and mushrooms.
Add the rest of the ingredients, including chicken and seasonings. Simmer until the chicken is fully cooked, about 10 to 15 minutes. Serve hot.
Nutritional Information
| Calories | 340 |
| Calories from Fat | 130 |
| Total Fat | 14 g |
| Saturated Fat | 3 g |
| Cholesterol | 50 mg |
| Sodium | 100 mg |
| Total Carbohydrate | 32 g |
| Dietary Fiber | 7 g |
| Sugars | 19 g |
| Protein | 22 g |
| Vitamin A | 20% |
| Vitamin C | 60% |
| Calcium | 8% |
| Iron | 15% |
Parmesan Chicken, ALLI recipe
Ingredients
1 pound chicken breast, boneless/skinless, raw
1 cup yogurt, plain, non-fat
3/4 cup bread crumbs, plain
1/4 cup Parmesan cheese
2 tablespoons flour, all-purpose
1 teaspoon paprika
1/8 teaspoon cayenne pepper, ground
Preparation
Preheat oven to 425°F. Lightly spray a baking sheet with cooking spray.
Place chicken breast halves in yogurt and refrigerate while preparing remainder of recipe.
Mix the remaining ingredients together in a medium bowl.
Coat each piece of chicken well with yogurt and dredge in bread crumb mixture, pressing down on both sides and turning over several times to get a thick coat of crumbs. Place chicken on prepared baking sheet and lightly spray the top with cooking spray. Bake for 15-20 minutes or until chicken is fork tender and juices run clear.
1 pound chicken breast, boneless/skinless, raw
1 cup yogurt, plain, non-fat
3/4 cup bread crumbs, plain
1/4 cup Parmesan cheese
2 tablespoons flour, all-purpose
1 teaspoon paprika
1/8 teaspoon cayenne pepper, ground
Preparation
Preheat oven to 425°F. Lightly spray a baking sheet with cooking spray.
Place chicken breast halves in yogurt and refrigerate while preparing remainder of recipe.
Mix the remaining ingredients together in a medium bowl.
Coat each piece of chicken well with yogurt and dredge in bread crumb mixture, pressing down on both sides and turning over several times to get a thick coat of crumbs. Place chicken on prepared baking sheet and lightly spray the top with cooking spray. Bake for 15-20 minutes or until chicken is fork tender and juices run clear.
Nutritional Information
| Calories | 270 |
| Calories from Fat | 50 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Cholesterol | 70 mg |
| Sodium | 330 mg |
| Total Carbohydrate | 23 g |
| Dietary Fiber | 1 g |
| Sugars | 5 g |
| Protein | 31 g |
| Vitamin A | 10% |
| Vitamin C | 6% |
| Calcium | 15% |
| Iron | 10% |
French's FRENCH ONION CHICKEN
Ingredients:
2 cups (4 oz.) FRENCH'S® Original or Cheddar French Fried Onions
2 tbsp. all-purpose flour
4 (5 oz.) boneless skinless chicken breasts
1 egg, beaten
Directions:
Place French Fried Onions and flour into plastic bag. Lightly crush with hands or with rolling pin. Transfer to pie plate or waxed paper.
Dip chicken into egg; then coat with onion crumbs, pressing firmly to adhere. Place chicken on baking sheet.
Bake at 400°F for 20 min. or until no longer pink in center.
Baked Fish with Creamy Parmesan Sauce ALLI
this is one recipe that i did try a few months back and we loved! its a baked fish with nice suttle creamy sauce, and it compliments the fish very well. im not a fish eatter and this one was added to my make-again lists. HOWEVER make sure you use all the ingrediants listed. I made this once and left out the paprika and used regular sour cream and the taste wasn't as good as the first time I made it.(for my good batch i also added some shredded mozzarella.)
Ingredients (serves 4)
1 1/2 pounds tilapia fillets
1 cup sour cream, fat-free
1/4 cup Parmesan cheese, fat free
1/2 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons bread crumbs, seasoned
2 tablespoons extra virgin olive oil
Preparation
Preheat oven to 350°F. Place fish in a single layer in a 13x9-inch baking pan lightly coated with cooking spray.
Stir together sour cream, Parmesan cheese, paprika and pepper; spread mixture evenly over fish.
Sprinkle with bread crumbs, and drizzle with olive oil.
Bake for about 20 minutes or until fish flakes easily with a fork.
1 1/2 pounds tilapia fillets
1 cup sour cream, fat-free
1/4 cup Parmesan cheese, fat free
1/2 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons bread crumbs, seasoned
2 tablespoons extra virgin olive oil
Preparation
Preheat oven to 350°F. Place fish in a single layer in a 13x9-inch baking pan lightly coated with cooking spray.
Stir together sour cream, Parmesan cheese, paprika and pepper; spread mixture evenly over fish.
Sprinkle with bread crumbs, and drizzle with olive oil.
Bake for about 20 minutes or until fish flakes easily with a fork.
Nutritional Information
| Calories | 280 |
| Calories from Fat | 70 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Cholesterol | 85 mg |
| Sodium | 360 mg |
| Total Carbohydrate | 11 g |
| Dietary Fiber | 0 g |
| Sugars | 6 g |
| Protein | 36 g |
| Vitamin A | 10% |
| Vitamin C | 4% |
| Calcium | 20% |
| Iron | 6% |
easy BBQ Ribs CROCK POT
Easy Barbecued Ribs
Adapted from America's Test Kitchen Slow Cooker Revolution
(=double batch measurements)
YOU WILL NEED
1.5 tbsp sweet paprika (3tbsp)
1 tbsp light brown sugar, lightly packed (2 tbsp)
1/8 tsp cayenne pepper (1/4 tsp)
S&P to taste (about 1 tsp each is what I used)
2-3 lbs pork baby back ribs (6 lbs) - leave the membrane on the ribs to help hold them together
1 cup barbecue sauce (3 cups)
Vegetable oil spray.
In a small bowl, mix together paprika, brown sugar, cayenne and S&P. Rub this mixture all over both sides of your ribs well. Arrange ribs in the slow cooker by standing them up against the wall of the stoneware pot, thicker side down and meaty side against the pot. Pour barbecue sauce over the ribs, cover and cook for 6-8 hours on low (I did 7 hours and they were perfect)
Adapted from America's Test Kitchen Slow Cooker Revolution
(=double batch measurements)
YOU WILL NEED
1.5 tbsp sweet paprika (3tbsp)
1 tbsp light brown sugar, lightly packed (2 tbsp)
1/8 tsp cayenne pepper (1/4 tsp)
S&P to taste (about 1 tsp each is what I used)
2-3 lbs pork baby back ribs (6 lbs) - leave the membrane on the ribs to help hold them together
1 cup barbecue sauce (3 cups)
Vegetable oil spray.
In a small bowl, mix together paprika, brown sugar, cayenne and S&P. Rub this mixture all over both sides of your ribs well. Arrange ribs in the slow cooker by standing them up against the wall of the stoneware pot, thicker side down and meaty side against the pot. Pour barbecue sauce over the ribs, cover and cook for 6-8 hours on low (I did 7 hours and they were perfect)
30 days of NEW meals PROGRESS
so far I have found a good handful of meals ranging from crock pot mac and cheese, to BBQ chicken, BLTs and meatloaf. not as healthy as I would like, but still much better then fast food!
I'm going to finish the hunt for recipes and start to compile my bulk shopping list!
then the countdown to march begins!!
have a recipe you care to share?? leave a comment below!
ever done anything like this? share your thoughts!
I'm going to finish the hunt for recipes and start to compile my bulk shopping list!
then the countdown to march begins!!
have a recipe you care to share?? leave a comment below!
ever done anything like this? share your thoughts!
FRENCH HAM AND CHEESE
KITCHEN BOSS'S FRENCH HAM & CHEESE
Serves: 6
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients:
4 tablespoons unsalted butter
4 tablespoons all-purpose flour
1/2 cup chicken stock
1 1/2 cups milk
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Few gratings of nutmeg
1 cup White Cheddar cheese, shredded (separated)
1/2 cup freshly grated Parmesan
12 slices white sandwich bread, crusts removed
1/3 cup honey mustard
1/2 pound Black Forest ham, or Cappacola, sliced
Directions:
Preheat the oven to 375 degrees F.
To make cheese sauce:
Melt the butter over medium heat in a small saucepan. When butter has finished bubbling and is slightly brown, add the flour. Stir with a whisk for 2 minutes. Slowly whisk in the chicken stock and stir until smooth. Add the milk and cook, whisking constantly, until the sauce is thickened, 3-5 minutes. Add the salt, pepper, nutmeg, shredded white cheddar and the Parmesan and set aside.
To toast the bread, place the slices on a baking sheet and bake for 5 minutes. Turn each slice and bake for another 2 minutes, until toasted.
Lightly brush half the toasted breads with honey mustard, add a slice or two of ham to each, and sprinkle with half the remaining white cheddar. Top with another piece of toasted bread. Slather the tops with the cheese sauce and bake the sandwiches for 5 minutes.
Turn on the broiler and broil for 3 to 5 minutes, or until the topping is bubbly and lightly browned. Serve hot.
MINESTRONE SOUP, KITCHEN BOSS STYLE
Serves: 6-8
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients:
2 tablespoons extra-virgin olive oil
1 onion, chopped
2 cups carrots, peeled and chopped
2 cups celery stalks, chopped
4 ounces thinly sliced pancetta, coarsely chopped (can substitute with regular bacon)
2 cloves garlic, crushed
1 pound Swiss chard, stems trimmed, leaves coarsely chopped (can substitute spinach or kale)
1 russet potato, peeled and cubed
Salt and Pepper
1 (28-ounce can) crushed tomatoes
1 tablespoon finely chopped rosemary
8 cups chicken broth
1 (15-ounce can) cannellini beans, drained and rinsed
1 cup tubetti pasta, or other small pasta shape
1/2 cup finely grated Parmesan cheese
Directions:
Heat the olive oil in a large pot or Dutch oven over medium-high heat.
Add the onion, carrots, celery, pancetta, garlic and a pinch of salt. Cook, stirring frequently, until the onion is soft, about 6 to 7 minutes. Add the tomatoes and potato. Add the Swiss chard, rosemary, and then chicken broth. Bring to a boil, reduce the heat to medium-low and simmer for 10 minutes. Stir in the cannelini beans and pasta. Cook until the pasta and vegetables are tender, about 10 more minutes. Add salt and pepper to taste.
To Serve:
Ladle minestrone into bowls and top with the Parmesan.
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