Weekly Menu #2

Monday:

Pumpkin Pasta

1 13-oz pkg whole-grain pasta or brown rice pasta

1 lb lean ground turkey or chicken

1 small onion, finely chopped

1 clove garlic, finely chopped

1 large carrot, finely shredded

1 Roma tomato, chopped into small chunks

1 small zucchini, finely chopped (peel left on)

1 roasted red pepper, chopped

15 oz pumpkin purée

1 10-oz jar pasta sauce

1 tbsp low-fat plain cream cheese

INSTRUCTIONS:

1. Cook pasta according to package directions (under cook it slightly as it will continue to cook a bit in the sauce).
2. Meanwhile, in a skillet over medium heat, brown turkey for 7 to 10 minutes or until no pink remains. Drain any fat, return pan with turkey to stove and add onion and garlic. Sauté turkey mixture until onions are translucent. Add carrot, tomato and zucchini and sauté for about 3 to 5 minutes, until tender.
3. Add red pepper, pumpkin purée and pasta sauce (if mixture is too thick, add a bit of water). Cover and simmer for 7 to 10 minutes, until zucchini is soft. Add cream cheese, then turn off heat and let cream cheese melt.
4. Add pasta and mix, cover and let stand for 2 minutes. Enjoy!

Tuesday:

Chicken Rioja with Garlicky Spinach

INGREDIENTS:

• 1 large red bell pepper
• 4 4-oz boneless, skinless chicken breasts
• 1 tsp red wine vinegar
• 2 tsp olive oil
• 4 cloves garlic, minced
• 1/2 medium onion, finely chopped (1/2 cup)
• 1 12-oz bag spinach
• 1 cup packed basil leaves, shredded
• 1/8 tsp sea salt
• 1/4 tsp ground black pepper

INSTRUCTIONS:

1. Preheat oven to 450°F. Place red pepper on a baking sheet and roast in oven for 20 minutes, turning once (some of the skin should turn black). When done, remove from oven and set aside for 5 minutes to cool.
2. Place chicken on another baking sheet and bake for 8 minutes.
3. Meanwhile, peel and seed red pepper. Then purée with vinegar in a small food processor until smooth. Set aside.
4. Heat oil in a large sauté pan over medium-high heat. Add garlic and onion and sauté for 1 minute. Then add spinach, basil, salt and black pepper, and toss for 2 minutes, until spinach is wilted.
5. To serve, place 3/4 cup spinach mixture on a plate, top with 1 chicken breast and 2 tbsp roasted red pepper sauce.

Wednesday

Spinach and Chicken Sausage Pizza

INGREDIENTS:

• 6 oz spinach leaves
• 1 14.5-oz can, no-salt-added diced tomatoes, drained
• 1 whole-wheat thin pizza crust (such as Boboli 12” 100% Whole Wheat Thin Crust)
• 2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
• 3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper, to taste

INSTRUCTIONS:

1. Preheat oven to 450°F.
2. Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
3. Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.

Thursday

Turkey Chili

Ingredients
1 tbsp olive or avocado oil
1 large red onion, chopped
1 large green bell pepper, chopped
6 cloves garlic, diced
1 1/2 lbs. lean ground turkey meat
4 tbsp. ground cumin
1 tsp. ground coriander
1 tbsp. chili powder
3 cups fresh tomatoes, diced
1 vegetable bouillon cube, dissolved in 1 cup of water
1 (6 oz.) can of tomato paste
1 (15 oz.) can kidney beans
1 (15 oz.) can tomato sauce, no sugar added (optional)

Slow Cooker Directions

• Follow step 1 below.
• Then combine all ingredients as listed in your slow cooker.
• Cook on low for 6-8 hours.
• Note: Get to know your crock pot! Some newer models will cook in shorter time allotments, while older models tend to need more time (up to 1-2 hours!) Adjust cooking times appropriately.

Stove Top Directions

Step 1 – In a large soup pot, sauté the red onion, bell pepper and garlic cloves in the oil.
Step 2 – Once the onions are translucent, stir in the turkey meat. Continue to stir until the meat is cooked.
Step 3 – Stir in cumin, coriander and chili powder.
Step 4 – Pour in the water with the dissolved bouillon cube.
Step 5 – Add the tomatoes, tomato past and beans.
Step 6 – Keep at a low and steady boil for about 5-10 minutes to allow the spices to really absorb.
Step 7 – If you find the chili is to thick or dry, add the can of tomato sauce.
Step 8 – Cool and serve.

Friday

Sloppy Joes

Ingredients
1 tbsp. olive oil
1-1/2 lbs. lean ground turkey meat
1 (15 oz.) can tomato sauce, no sugar added
1/2 cup ketchup
1 tbsp. garlic powder
1 tbsp. onion powder
1 medium green bell pepper
1 medium red bell pepper

Directions
Step 1 – Put your olive oil in a large pan, add the turkey meat and cook over medium heat.
Step 2 – Once the meat is cooked, add everything else. Stir until well blended and heated through.
Step 3 – Scoop however much you want onto a clean hamburger bun and “get sloppy with that Joe!”