Basic Weekly Menu Plan

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Get the meal makeovers, nutrition data, dietary exchanges and point values for the menus.

 

Monday Recipes

Notes for Monday:

1. This recipe is basically a salad with fixings of your choice. If you want to add the onions and green peppers, this would be a good time to buy in bulk, chop and replenish your freezer. You will want to add extra to your shopping list.
   
   
2. Use cooked ground beef from your freezer for tonight's meal. Thaw the ground beef and follow directions on taco seasoning packet. You will still save time because your meat is already cooked.
   
   
   

Taco Mac Salad

• 1 box (8 oz.) tri-color spiral macaroni
• 1 lb. taco seasoned ground beef
• 1/2 cup green peppers, chopped
• 1/2 cup onions, chopped
• 1 cup cheese - cheddar, shredded
• 1 carton cherry tomatoes
• 1/2 head lettuce, shredded
• salt
• pepper
• 1/2 cup french dressing
• 1 package nacho doritos

Cook macaroni as directed. Drain. Rinse with cold water. Drain again. In a large bowl mix macaroni, green pepper, onion, cheese, tomatoes, lettuce, & seasonings. Chill. Just before serving, stir in warm seasoned ground beef, french dressing and chips. Toss lightly.

 

Vanilla yogurt with Apple Slices and Grapes

 

 

Tuesday Recipes

Notes for Tuesday:

1. Prepare the marinade in the morning so the chicken can marinate all day. If you also chop the red pepper and store it until afternoon it will be a quick preparation before dinner.
   
   
2. Start your rice about 30 minutes before you want to eat.
   
   
3. Ginger is a root that is found in the produce department. Ask the produce employee for help if you can't find it.
   
   
   
   

 Chinese Chicken with Cashews

• 1/2 lb. boneless, skinless chicken breast (raw), cut into 1/2" pieces
• 2 tsp. sesame oil
• 1 medium red bell pepper, sliced
• 1 tsp. cornstarch
• salt and pepper to taste
• 1/4 cup cashews
• 2 green onions, sliced
• Calrose rice, prepared

Marinade:

• 1/2 cup soy sauce
• 1/2 cup rice vinegar
• 1/2 cup cooking sherry
• 4 Tbsp. chopped fresh ginger
• 6 medium garlic cloves

Mix together marinade ingredients. Pour half of marinade over raw chicken in a plastic container with a lid. Cover and refrigerate until ready to use. Reserve other half of marinade for later.

Heat oil in a wok or skillet on high. When hot, add chicken. Use a slotted spoon to avoid adding the marinade to the hot oil. Be sure to add the garlic and ginger from the marinade, then dispose of the leftover marinade from the chicken. Stir fry until done and remove. Add the red bell pepper slices and stir fry for 2 minutes.

Add the cornstarch to the other half of the marinade. Add this and the chicken to the peppers in the skillet and stir fry for 2 more minutes. Remove from heat, season with salt and pepper, and garnish with scallions and cashews. Serve over rice.

Steamed Broccoli

 

 

 

Wednesday Recipes

Notes for Wednesday:

1. If you still have cooked, cubed ham in your freezer, use that in your dish tonight. If you do not have any left, you can use deli ham and chop it up. Make sure to add deli ham to your grocery list if needed.
   
   
2. Make a large salad tonight and save half for Friday night, adding any crunchy items, cheese, and dressing right before serving each night.
   

Simple Scalloped Potatoes and Ham

• 3 tbsp butter
• 8 baking potatoes, thinly sliced
• 1/2 cup flour
• 1 tsp pepper
• 1 tsp garlic salt
• 1/4 cup onion, chopped
• 2 cups chopped ham
• 2 cups cheese, shredded
• 2-3 cups milk

Generally butter a 9x13 casserole dish. Wash potatoes. Peel if desired. Slice potatoes to 1/8" thickness. Layer into dish as follows: potatoes, flour, pepper, garlic salt, grated onion, ham, grated cheese. Continue layering until your dish is nearly full. Pour enough milk into dish so that the milk barely covers the potatoes when they are pushed down with your hand. Cover and bake at 350°F for 1 1/2 hours or until potatoes are tender.

 

Salad

 

 

Fruit Cocktail

 

 

Thursday Recipes

Notes for Thursday: none

 

 Basil Balsamic Tilapia

• 1/2 cup balsamic vinegar
• 1/4 cup olive oil
• Few drops hot pepper sauce
• 1/4 cup minced fresh basil (or 1/8 c. dried)
• Salt and freshly ground pepper, to taste
• 2 lbs. tilapia

Whisk together the vinegar, oil, and hot pepper sauce. Stir in the basil. Pour over the fish and marinate about 20-30 minutes, turning once. Broil or grill about 4 minutes on each side, depending on thickness of fish.

 

Sugar Snap Peas

Couscous

 

 

Friday Recipes

Notes for Friday:

1. We are doubling this dish so you will have one for the freezer. If you have a large family you may prefer to bake one of these in a larger pan.
   
   

Peppy Pizza Pasta

• 1 lb. hot Italian sausage
• 1 bag sauteed onion (from freezer)
• 12 oz. whole wheat rotini, cooked
• 3-1/2 oz. sliced pepperoni
• 28 oz. can spaghetti sauce
• 8 oz. can tomato sauce
• 4 oz. sliced mushrooms, drained
• 2 cups mozzarella cheese
• 9x9 foil pan for freezer dish

Brown sausage. Pour into a colander and drain. Rinse with very hot water to get the extra fat off. Drain well and pour back into a large mixing bowl. Add all other ingredients except cheese and mix well. Spray foil pans with cooking spray. Evenly divide mixture between pans. Sprinkle cheese on top. Cover one pan with heavy duty foil and freeze (mark with cooking instructions) and bake the other at 350°F for 45 minutes. This dish can also be baked in the microwave if glass pans are used.

 

 

Green Beans

 

Leftover Salad

 

 

* Indicates that of the options listed, this item is the one on the grocery list.

This week's Grocery List can be downloaded here:

Grocery List for June 29 - July 3, 2009 - PDF

Grocery List for June 29 - July 3 , 2009 - TXT (for PDAs or text editing)

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