Weekly Meal Planner

September 29, 2010
Main Dish/Side Dish Recipes Green Chile Chicken Enchiladas-Cilantro Lime Rice/Corn Teriyaki Chicken Pasta Salad Cuban Pork Sandwiches with Green Chile Au Jus-Grapes Grilled Lime Chicken-Black Bean & Corn Salsa Texas Style Marinated Rump Roast-Golden Mashed Potatoes/Veg Turkey Avocado Sandwiches-Fruit Salad/Sweet Potato Fries Sticky Orange Chicken-Rice Food Storage Recipes Dump Peach Cobbler Burger & Bean Soup Dessert Recipes Pineapple Pudding Cake Oatmeal Fudge Bars

Main Dish Recipes
Green Chile Chicken Enchiladas
3 c. cooked and chopped boneless chicken breast 2 (4oz.) cans green chilies 1 (8oz.) package cream cheese, cubed 1 can white or black beans, rinsed and drained Sauce: 2 T. butter 1/2 c. onion, chopped 2 T. flour 1/3 c. chicken broth 1/4 c. milk 1/4 t. salt & pepper 1 can (10 oz.) enchilada sauce 1/2 c. sour cream 8 oz. (about 2 c.) monterey jack cheese, shredded 8 flour tortillas Cilantro (garnish) *Recipe adapted from My Kitchen Café Directions:
Preheat oven to 375 degrees. In a medium bowl, combine the cream cheese and green chiles. Add the chicken and black beans. Mix to combine. In a large skillet, melt the butter over medium heat. Add the onion and cook until the onions soften. Sprinkle the flour over the onions and stir well. Cook for 1 minute, stirring. Slowly whisk in the chicken broth and milk until smooth. Cook over medium heat until the mixture is bubbling and has thickened, about 4-5 minutes. Remove the skillet from the heat and stir in the enchilada sauce and sour cream. Grease a 9X13-inch dish. Spread about 1/4 cup of the sauce on the bottom of the dish. Fill each tortilla with about ½ cup of the chicken/cream cheese filling. Top with a small handful of shredded cheese, a couple tablespoonfuls for each enchilada. Save at least 1/2 cup cheese for the top of the enchiladas. Roll the tortillas up and place in the prepared baking dish until the dish is full. Pour the white sauce over the top of the enchiladas. Top with remaining cheese. Bake for 20-30 minutes until bubbling, hot and lightly browned. Garnish with cilantro.

Teriyaki Chicken Pasta Salad
1 lb. bow tie pasta, cooked, drained and cooled 1 bag of spinach (or 1 bunch) 6 oz. craisins 2 (11 oz.) cans mandarin oranges, drained 1 (8 oz.) can water chestnuts, drained and slivered 1 T. parsley, chopped (fresh or dried) 4 green onions, thinly sliced 1/4 c. sesame seeds 6 oz. honey roasted peanuts 2 c. cooked chicken, tossed with 2-3 T. teriyaki sauce Dressing: 3/4 c. canola oil 1/3-2/3 c. bottled teriyaki sauce 1/3 c. rice vinegar 1/3 c. apple cider vinegar 6 T. sugar 1/2 t. salt and pepper

Directions: In a blender, combine all the dressing ingredients and blend until well combined and smooth. Mix about 1 cup of the dressing with the cooked pasta in a large bowl and marinate for at least one hour (Judy has left this step out many times with still great results). Combine the remaining salad ingredients in a large bowl. Just before serving, add pasta and toss. Add dressing to taste and toss. Serve immediately.

Cuban Pork Sandwiches with Green Chile Au Jus
1 (3-4 lb.) boneless pork chops or roast Montreal Steak Seasoning Cumin (about 1-2 T.) 2 cans refrigerated crescent dough 1 t. Ground cumin 2 t. minced garlic or garlic powder 1/4 lb. thinly sliced ham 4 slices pepper jack cheese 1 c. beef broth 2 (4 oz.) cans diced green chilies *Recipe from Taste & Tell Blog

Directions: Place pork roast into a large crock pot. Season with Montreal Steak Seasoning and a dash of cumin all over the pork. Cook on medium heat for 4-6 hours, or until tender. When pork is done, remove excess fat and shred. Drain extra juices into blender. Unroll the dough into 1 large rectangle. Cut in half making two separate rectangles (about 9"x7" each). Sprinkle each rectangle with 1/2 tsp. cumin and 1 tsp. garlic. Divide the ham, cheese, and pork between each... leave a couple inches around all sides. Bring long sides up to meet in the middle and pinch together. Pinch the ends. Using a spatula, carefully flip it over onto the cookie sheet. Cut a few slices in the top to let steam escape. Bake for 25 to 30 minutes. Meanwhile, dump the broth and can of chilies into the pork juice that it is the blender. Blend it up. Heat in the microwave before serving with sandwich.

Grilled Chicken with Black Bean Corn Salsa
1 lb. frozen sweet corn (or canned corn) 1 can black beans, drained 1 pint grape tomatoes, quartered 1 small onion, diced 1 jalapeno pepper, seeded and finely chopped 2 T. lime juice 1 T. fresh cilantro, chopped 1/4 t. salt 3-4 boneless skinless chicken breasts 1 T. olive oil 2 t. chili powder 1 t. cumin 1 T. lime juice (drizzled over chicken) Montreal Steak Seasoning Lime for garnish *Recipe from Weight Watchers 200 Best Recipes

Directions: Season the chicken breasts with the olive oil, chili powder, lime juice, cumin, and steak seasoning. Spray the grill rack with nonstick spray; preheat the grill to medium heat. Grill the chicken until cooked through (about 10-15 minutes). If you are unable to grill, you can broil or sauté the chicken until done-you just won’t have the same grilled flavor. For the salsa, place the frozen or thawed corn into a sauté pan. Saute the corn and onions with a T. of butter until onions are slightly soft and corn begins to brown. Add the tomatoes, black beans, lime juice, cilantro, and jalapeno. Take off heat and set aside. Serve the chicken breasts with the corn salsa and Spanish rice. Garnish with extra limes for juicing on chicken and salsa. LOW FAT MEAL

Texas Style Marinated Rump Roast (or Steak)
2-4 lb. boneless beef roast or steaks 1/2 c. Worcestershire sauce 2 garlic cloves, crushed 3 T. red wine vinegar 3 T. brown sugar

Directions: Combine marinade ingredients in a bowl and stir until the sugar has dissolved. Place in a Ziploc bag or large bowl and add the roast. Marinate for several hours or overnight. Place the roast and marinade into a crock pot for 4-6 hours on medium heat or until fork tender. If you would prefer cooking the roast on the grill or in the oven you could do that as well at 325 for 30 minutes per pound of roast, or until fork tender. If you are using steak, grill on high/medium heat until cooked to your liking. Directions: Place turkey breast in a crock pot and sprinkle with chicken bullion and Montreal Steak Seasoning generously. Pour 1 c. water in the bottom of the crock pot. Cook in crock pot for 4-6 hours on medium heat, or until turkey is tender and can shred. When turkey is cooked through, let cool and then shred into large chunks. Cook bacon until crispy. Drain grease and set aside. Mix the mustard and mayonnaise together. Assemble sandwiches with bread, bacon, turkey, mayo & mustard, tomatoes and avocados.

*FREEZER MEAL: Freeze extras for later.

Turkey Bacon Avocado Sandwiches
1 turkey breast (or you can use boneless chicken breasts) Chicken bouillon Montreal Steak Seasoning 1 c. water or 1 c. chicken broth Thick white sliced bread 2 avocados, peeled and sliced 2 tomatoes, sliced Mayonnaise and mustard mixed together 1 lb. bacon, cooked and grease drained

Sticky Orange Chicken
Chicken: 2 lbs. boneless skinless chicken breasts, cut into 1 inch cubes 1 1/2 c. flour 1 egg, beaten 1/4 t. salt & pepper Oil (for frying) Sticky Orange Sauce: 1 1/4 c. orange juice 1/4 c. lemon juice 1/3 c. rice vinegar 2 1/2 T. soy sauce 1 T. orange zest 1 c. brown sugar 1/2 t. ginger root (or powder) 1/2 t. garlic (or fresh garlic) 1 bunch green onions, sliced 1/4 t. red pepper flakes (or more if you want it more spicy) 3 T. cornstarch 2 T. -1/4 c. water, depending on how thick you want your sauce

Directions: Combine flour, salt, and pepper. Dip chicken pieces in egg mixture and the put in flour mixture to coat. Deep fry the chicken in a 1/2 inch of oil at the temperature of 375 degrees. To save on calories, just saute in a large wok or saute pan with a couple tablespoons of oil. Cook until chicken is crispy and golden brown. Cook in batches and then set cooked chicken aside. Meanwhile, in a large saucepan combine lemon juice, orange juice, rice vinegar, and soy sauce. Blend well over medium heat for a few minutes. Stir in brown sugar, orange zest, ginger, garlic, and onion. Bring to a boil. Combine 3 tablespoons of cornstarch with 1/4 cup of water and mix thoroughly. Slowly stir cornstarch mixture into sauce until it thickens. Pour sauce over breaded chicken, and if desired add red pepper flakes and garnish with green onions. Serve over rice. *LOW FAT VERSION: Bake or sauté chicken instead of frying it.

Side Dishes
Golden Sweet Potato Mash
1 lb. russet or yukon potatoes, cut into cubes Salt & pepper 1 small sweet potato or yam, peeled and cut into cubes 1/3 c. heavy cream or milk 1-2 T. sour cream 2 T. butter *Recipe from Rachel Ray Directions: Place the yellow potatoes in a saucepan and add enough water to cover by 2 inches. Season with salt. Halve the sweet potato lengthwise, then slice crosswise into 1/2 inch thick pieces. Add to the boiling water and cook until all of the potatoes are fork-tender, about 15 minutes. Drain, then return to the pot. Using a masher, coarsely mash the potatoes with the cream, butter and sour cream. Season with salt and pepper. Directions: In a skillet, melt butter and add rice. Let cook for 1-2 minutes. Add remaining ingredients and bring to a boil. Reduce heat, cover and cook for 18-20 minutes. Fluff with fork and serve.

Cilantro Lime Rice
2 T. butter 1 1/2 c. rice 2 1/4 c. chicken broth 3/4 t. salt 1/4 t. pepper Juice of one lime 2 T. cilantro 1/4 t. cumin

Fruit Salad
1 can pineapple chunks, drained 2 bananas, sliced 2 apples, sliced 1 c. grapes 1 c. strawberries, quartered 1 can fruit cocktail, drained Sauce: 1 can apricot nectar (such as Kern's brand) 1 T. cornstarch 1 c. sugar 1 t. vanilla

Directions: Combine nectar, cornstarch and sugar in small sauce pan. Bring to boil on medium heat until sugar is dissolved. Add vanilla when removed from heat. Chill. Place on fruit once chilled and ready to serve. Wait to cut apples and bananas until ready to serve.

Sweet Potato Fries
3 sweet potatoes or yams, sliced into 1/2 in. wedges 2-3 T. melted butter or olive oil 2 t. seasoned salt 1 t. Montreal Steak Seasoning

Directions: Combine all ingredients in a large bowl and toss with sweet potato wedges to coat well. Spread wedges onto a sheet pan and bake in a pre-heated 375 degree oven until soft and golden brown (about 20 minutes). Remove to a paper towel lined plate. Serve with ranch dressing.

Food Storage Recipes
Easy Dump Peach Cobbler
1 (28 oz.) can of peaches, do not drain 1 yellow cake mix 1 cube butter 1 t. cinnamon 1/2 t. nutmeg Directions: Dump can of peaches and juice in the bottom of a 9x13 pan. Mix cake mix, slightly melted butter and spices together. Sprinkle the mixture on top of the peaches. Bake at 350 until bubbly. (This recipe works great in a dutch oven). Directions: Brown ground beef and onions until onions are tender and beef is cooked through. Drain any excess grease. Add the rest of the ingredients to the large pot and simmer until soup is warmed through.

Burger & Bean Soup
1-2 lbs. ground beef 1 onion, chopped (or dehydrated) 2 (16 oz.) can green beans, drained 2 (15 oz.) can kidney beans, drained 2 (16 oz.) pork n' beans 1/3 c. brown sugar 1 c. ketchup or 1/2 c. BBQ sauce 1 t. salt 2 t. yellow mustard

Directions: Preheat oven to 350 degrees F. Prepare yellow cake mix as directed using a greased 13 by 9 by 2inch pan and bake for 30 to 35 minutes. While cake is baking, combine the pineapple and 1 cup of sugar in a saucepan, and bring to a boil over medium heat stirring constantly. Remove from heat and allow to cool slightly. Remove cake from oven and using a fork, pierce holes into cake. Pour pineapple mixture over hot cake and set aside. Prepare pudding according to package directions. Spread pudding over cake and refrigerate until thoroughly chilled. Whip heavy cream and remaining sugar until stiff. Cover top of cake with whipped cream and sprinkle toasted coconut on top.

Pineapple Pudding Cake
1 yellow cake mix, plus ingredients to prepare as on box 1 (20 oz.) can crushed pineapple 1 1/3 c. sugar 1 small box vanilla pudding, plus milk to prepare as on box 1 1/2 c. heavy cream or Cool Whip topping 1 c. flaked coconut

Oatmeal Fudge Bars
1 c. margarine 2 c. brown sugar 2 eggs 2 t. vanilla 2 1/2 c. flour 1 t. baking soda 1/4 t. salt 3 c. oats Filling: 1 (12oz.) package chocolate chips 1 can sweetened and condensed milk 2 t. butter 1/2 t. salt

For oat crust, cream butter, sugar and eggs together. Then add the flour, baking soda, salt and oats. Put ½ of the dough flat on the bottom of a 9x13 pan and spread evenly to all sides. For fudge filling, put the chocolate chips, sweetened condensed milk, butter and salt in a small sauce pan. Cook on low heat until chips are completely melted. Pour fudge filling on top of the bottom oat crust. Place flattened out pieces of the remaining oat dough on top of the fudge filling. There will not be enough dough to cover the entire top of the fudge filling, just sporadically space them on the top. Bake at 350 for 25 minutes.