Weekly Menu #1

Monday:

 

Tuna and Pea Casserole

Ingredients:
Olive Oil Cooking Spray
6 oz Whole Wheat Rotini
3/4 Cup Reduced Fat Sour Cream
3/4 Cup 0% Greek Yogurt
3 Tbs Dijon Mustard
1 1/4 Cups shredded reduced- fat cheddar cheese such as Cabot
2 to 3 cans of albacore tuna packed in water, drain
1 1/2 Cups Frozen Peas
Sea Salt
Fresh Ground Pepper
Bread Crumbs (take a piece of whole grain bread and put it in a food processor)

Directions:
1. Preheat oven to 425º. Spray an 8 x 8 x 2 inch baking pan. Set aside
2. Bring a large pot of water to boil and add the pasta. Cook according to the packages instructions.
3. In a medium bowl, mix the sour cream, yogurt, mustard, and cheese together. Add the cooked noodles, tuna and peas. stir until coated. Season with salt and pepper to taste.
4. Put in prepared baking dish and sprinkle the bread crumbs on top
5. Bake until the rotini is hot throughout, about 10 min. Serve immediately!

Tuesday:

Curried Chicken Skewers

Ingredients:
3 Tbs yellow curry paste
1/2 cup Greek yogurt
Salt
1 lbs chicken tenders or breasts cut in tender size
metal or wood skewers
2 limes, cut into quarters

Directions:
1. Preheat the oven to 425º
2. In a medium bowl, add the curry paste, yogurt and salt, if desired. Stir until combined. Add the chicken and toss to coat. Let stand for 30 min or refrigerate overnight.
3. Heat a grill pan over high heat. When the pan is hot, spray it with non stick spray. Thread the chicken onto the skewers and place on the grill pan and grill until the meat is slightly charred and cooked through, about 3 minutes each side. Transfer the skewers to a baking pan and cook an additional 2 minutes in the oven.
4. Serve with the Lime wedges.

Clean Garlic Rice

Ingredients:
2 c. white rice or brown
1 Tbsp. extra virgin olive oil
4 cloves garlic or 2tsp minced garlic
4 c. water

Directions:
Rinse rice until water runs clear. Add all ingredients to rice cooker and run it. If doing the stove top method, place all ingredients in a pot, bring to boil. Reduce to a simmer and simmer for 25 minutes or so. Stir it once in the middle to keep things from sticking to the bottom of the pan.
Makes about 8 1-cup servings. Add some Thyme or some of your favorite veggies.

Wednesday:

Hogs Undercover

Ingredients:
Nonstick cooking spray
6 ounces whole wheat pizza dough (find some pizza dough yeast and use the recipe on there, but use whole wheat flour)
6 sweet Italian Chicken or Turkey sausages, such as Applegate Farms
1 tsp Parmigiana-Reggiano
1 tsp grated Romano cheese
1 cup low fat marinara sauce

Directions:
1. Preheat the oven to 400º. Line a baking sheet with foil and coat lightly with spray.
2. Divide the pizza dough in to 12 equal pieces. Using a rolling pin, roll the dough into 2x4 inch rectangles
3. Cut the sausages ion half crosswise and then wrap the dough around them.
4. Place the rolled sausages, seam side down, on the baking sheet and sprinkle with cheeses. Spray them lightly with nonstick spray and bake until they are golden brown, about 15 minutes.
5. Meanwhile, heat the marinara sauce in a small bowl and serve with the sausages.

Serve with a fresh spinach salad!

Thursday:

Tuna Cakes

2 cans Tuna
2 tbsp. oats
1 egg
Onions
Green peppers
Red peppers
Salt-free seasoning

Mix all ingredients together and add amounts what you feel you might like in your tuna cake. use your hands to form balls and then place them in a pan with nonstick spray on the stove top and cook for about 3 to 4 minutes on each side, flattening them a little while they are cooking.

Serve over a bed of fresh spinach and cooked carrots on the side.

Friday:

Clean Eating Slow Cooker White Chicken Chili

Ingredients
1 lb. boneless, skinless chicken breast
1 (16 oz.) can diced no salt added tomatoes, fire roasted or regular, OR 1 lbs. fresh, chopped
4 (16 oz.) cans Great Northern beans, low sodium and/or organic
1 (4 oz.) can fire roasted green chilies
2 medium onions, diced
6 cloves of garlic, minced
1 tbsp. extra virgin olive oil
¼ cup chili powder
2 tsp. cumin
1 ½ cups reduced sodium chicken stock
1 cup 2% cheddar, grated
Salt and pepper to taste
Directions
Step 1 – Saute the onions and garlic in a pan with the extra virgin olive oil until the onions are translucent.
Step 2 – Put the tomatoes, chicken, beans, chilies, chili powder and cumin into the slow cooker. Once the onions and garlic are cooked, add them as well with 1 ½ cups of chicken stock. Stir well.
Step 3 – Cook the chili 3-4 hours on high or 6-8 hours on low.
Step 4 – About an hour before serving, add the 1 cup of Mexican cheese and salt and pepper to taste (and more chili powder or cumin if you’d like!).
Step 5 – Add optional toppings if you so choose.
Note: If you use cooked chicken, this meal comes together very quickly in a soup pot or large skillet.
Eat and Enjoy!