Menu for June 27 - July 1, 2005

 

Monday - Recipes

Beef Enchiladas
Spanish Rice
Corn on the Cob
Apple Slices

 

Tuesday - Recipes

Chicken, Ham, & Rice Casserole
Greens
Fruit Cocktail

 

Wednesday - Recipes

Waffles
Fresh Fruit
Scrambled or Fried Eggs

 

Thursday - Recipes

Panko Chicken
Caramelized Apples & Carrots
Macaroni & Cheese, homemade

 

Friday - Recipes

Meatloaf
Roasted Vegetables
Peaches or Pears, fresh or canned*

 

 

Grocery List

This week's Grocery List can be downloaded here:

Grocery List for June 27 - July 1, 2005 - PDF

Shopping List Software format (download shopping list free Windows software)

 

Monday Recipes

Notes for Monday:

1. We are using the shredded beef from last week to create our enchiladas. If you did not save any or didn't make the Carne Guisada last week, you can brown 2 pounds of ground beef and use it. Be sure to add it to your grocery list.
   
   
2. Tonight's recipe will make 2 pans of enchiladas so you can invest one in your freezer. Be sure to label your frozen dishes with cooking instructions!

Beef Enchiladas

• 1 1/2 pound shredded beef (from last week)
• 3 tablespoons vinegar
• 3 garlic cloves minced
• 1 1/2 tablespoon chili powder
• 1 1/2 tsp salt
• 1 package corn tortillas (24)
• 2 cans Enchiladas Sauce
• 1 can refried beans* or refried beans made from cooked dried beans in your freezer
• 2 cups Sharp Cheddar Cheese shredded

 

Tuesday Recipes

Notes for Tuesday:

1. If you have cooked chicken in the refrigerator, use some of that along with leftover ham from last week. If you do not, buy some chicken and boil it (add to your grocery list).
   
   
2. Cook your brown rice in the morning and it will be ready for your assembly in the afternoon. I recommend cooking 3 times the amount you will need and freezing the other 2 portions for later use in casseroles and soups.
   
   
3. If you don't have ham and chicken in your freezer, you can buy small packets or cooked diced ham in the prepared meat dept. at the store. In case you haven't noticed, I recommend *always* having cooked chicken and beef in your freezer, so if you need to cook chicken for tonight's meal, do enough extra to freeze several portions.
   
   
4. If you have enough chicken and ham, double this recipe and freeze one dish before baking. I did not include amounts on the grocery list for doubling this recipe. Be sure to label your frozen dishes with cooking instructions!

Chicken, Ham, & Rice Casserole

• 2 c. cooked brown rice
• 1 c. cubed ham, cooked (from freezer)
• 2 c. cubed chicken, cooked (from freezer)
• 1 can cream of mushroom soup
• 1 cup sour cream
• Worcestershire sauce
• 1/2 c. grated cheddar cheese
• 1 c. buttered bread crumbs

Combine all ingredients except bread crumbs and cheese. Top with bread crumbs then cheese and bake at 350° for 30 min.

Greens, canned or fresh*

Snap ends and remove strings. Lightly steam or blanch, drain. Saute in butter, seasoning as desired. You may wish to add sauteed chopped onions.

Fruit Cocktail, canned or fresh*

Combine your favorite fruits, chopped into bite size pieces. The grocery list contains apples, bananas, and strawberries.

 

Wednesday Recipes

Notes for Wednesday:

1. Breakfast for dinner, yum! We are going to serve fresh fruit with tonight's dinner. You can either serve your waffles with fruit and whipped cream or serve them with syrup (using pure maple is much healthier than syrups based on corn syrup) and serve the fruit as a side dish. I have given you both a health blender batter version that uses whole grains and a not so healthy version that uses regular flour.
   
   
2. Any extra waffles you have can be frozen for easy and healthy breakfasts. If you are feeling industrious, make an extra batch just for the freezer.

Healthy Waffles*

1. Preheat waffle iron or pancake griddle to highest temperature.
   
   
2. Place in blender and blend at high speed for 4-5 minutes or until smooth:
   
• 1 1/2 Cups buttermilk (or fruit juice or non-dairy alternative
• 1 egg
• 2 TB olive oil
• 1 tsp. vanilla extract
• 2 TB honey
• 1/3 Cup raw brown rice
• 1/2 Cup wheat berries
• 1/2 Cup rolled oats

The secret to getting light and tender waffles is the thinness of the batter. The batter should always swirl about a vortex in the blender. If not, add a little liquid until the hole reappears. This is very important.

3. Blend in briefly just before baking:
   
• 1/2 tsp. baking soda
• 1 tsp. salt
• 2 tsp. baking powder (non-aluminum is healthiest)
  
  
4. Pour thin batter from blender onto seasoned, hot waffle iron or pancake griddle sprayed with olive oil non-stick spray. Bake about 4 minutes for waffles or until the light goes off. Don't Peek! For pancakes, bake on first side until bubbles on unbaked side begin to break; turn once and bake on second side.

For many more grain variations for pancakes and waffles see BREAKFASTS...with Blender Batter Baking and Allergy Alternatives by Sue Gregg.

Recipe from Marilyn Moll of www.urbanhomemaker.com

Not so healthy waffles

• 2 large eggs
• 1 3/4 cup buttermilk
• 1 stick butter, melted
• 2 tsp. vanilla
• 2 cups flour
• 2 Tbsp sugar
• 2 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. salt
• 1/2 cup pecan meal (option but delicious)

Mix dry ingredients well. In a separate container mix wet ingredients. Combine and mix until just smooth. Spray waffle iron with non-stick cooking spray and cook according to the instructions for your waffle iron.

Scrambled or Fried Eggs

Fresh Fruit

Cantaloupe is on the grocery list; modify this to your family's tastes.

Thursday Recipes

Notes for Thursday:

1. "Panko breadcrumbs are the superhero of breadcrumbs. It is not rice (like some people think). The ingredient list reads as follows: bleached wheat flour, dextrose, partially hydrogenated soybean oil and palm oil, yeast and salt. Originally from Japan (they are often referred to as Japanese-style breadcrumbs), panko breadcrumbs are larger, flakier and lighter. They endow any breaded item with several advantages -- they brown better, do not get soggy on the inside and stay crunchier on the outside. They are beautiful, and I highly recommend using them to create deliciously crunchy fried foods or even super-crisp breaded chicken cutlets... Panko breadcrumbs are sold at most Asian markets and you can even buy them off the Internet from specialty Asian food sites." excerpted from DIY Network's Food Network Kitchen
   
   
2. Let's make 2 macaroni and cheese dishes and freeze one prior to baking. I've added foil pans to the list so you will have something to use to freeze your extra dishes this week. Be sure to label your frozen dishes with cooking instructions!
   
   
3. Kids love this meal!

Panko Chicken

• 1-2 cups Japanese breadcrumbs (if you can't find them, use regular breadcrumbs)
• 1 cup mayonnaise
• 1 lb. chicken tenders (uncooked, frozen or thawed)

Put mayonnaise and breadcrumbs in separate bowls. Dip chicken tenders into mayonnaise, then breadcrumbs. Place on a baking sheet (stoneware works best) and bake at 350° until brown and cooked throughout.

 

Caramelized Apples and Carrots

• 3 medium apples
• 1 1/2 cups baby carrots
• 1/2 cup water
• 2 teaspoons butter
• 1/2 cup firmly packed brown sugar
• 1/2 teaspoon cinnamon

Wash carrots and apples. Core and chop apples. Place apples and carrots in a small saucepan and add water. Cover and heat until water starts to boil. Reduce heat and simmer 3 minutes. Drain water and add remaining ingredients. Toss gently until combined and heat over medium heat for 3 minutes or until sugar is dissolved and a glaze forms.

Macaroni and Cheese

Remember to make 2!

• 2 tbsp cornstarch
• 1 tsp salt
• 1/2 tsp dry mustard (optional)
• 1/4 tsp pepper
• 2-1/2 cups milk
• 2 tbsp Margarine or butter
• 2 cups (8 oz) shredded American or Cheddar cheese, divided
• 8 oz Mueller's Elbows (about 2 cups), cooked 5 minutes and drained

In medium saucepan combine corn starch, salt, dry mustard and pepper; stir in milk. Add margarine. Stirring constantly, bring to a boil over medium-high heat and boil 1 minute. Remove from heat. Stir in 1-3/4 cups (425 ml) cheese until melted. Add elbows. Pour into greased 2-quart casserole. Sprinkle with reserved cheese. Bake uncovered in 375 degree oven 25 minutes or until lightly browned. This can be prepared ahead of time and kept refrigerated until you are ready to bake. Add 5-7 minutes to the cooking time if cold.

Source: Mueller's elbow macaroni box

 

 

Friday Recipes

Notes for Friday:

1. When you make tonight's meatloaf, let's make an extra loaf for the freezer. The grocery list contains 2 pounds of ground beef for this purpose. Be sure to label your frozen dishes with cooking instructions!

Meatloaf

• 1 small onion, chopped
• 1 egg
• 1 lb. ground beef
• 1 1/2 cups breadcrumbs
• 1/2 cup cheddar cheese, shredded
• 1/2 cup dry red wine or beef broth*
• 1 tsp. Adobo or garlic salt
• 1/4 tsp. thyme
• an additional 1 cup cheddar cheese
• 1 large jar chopped pimento

Mix all ingredients well except additional cheese and pimento. Press out on wax paper to a rectangular shape, 1/2" thick and the length of your loaf pan. Sprinkle with the additional cheese and the pimento, then roll up jelly-roll style using the wax paper to get the roll started. Place loaf pan upside down on wax paper over the rolled up meatloaf and flip all of it rightside up to put loaf in the pan. Bake at 325° for 1 hour and 15 minutes or until done.

Roasted Vegetables

• 1 lb. new potatoes
• 1 red bell pepper
• 1 green bell pepper
• 1 onion
• 2 cloves garlic
• 2 T. olive oil
• salt to taste

Wash, peel, and quarter potatoes. Wash bell peppers and cut into 2" square pieces. Chop onion. In a large bowl, combine vegetables, olive oil, and salt. Place all vegetables on a roasting pan and bake at 350° for 30 minutes or until done.

Peaches* or Pears, fresh or canned*

 

This week's investments

This week you have made lots of investments in your freezer. Depending on what you had in the freezer already, you should now have:

• bagged cooked chicken
• an uncooked meatloaf
• a pan of beef enchiladas
• a pan of macaroni and cheese
• waffles for a quick and healthy breakfast
• a pan of chicken, ham, and rice casserole

Now you have lots of options for nights when you need a quick meal with no preparation. It's much cheaper than a prepared frozen dish from the store or eating out, and it is far healthier.

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