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Meal Plan: Lite and Lean February 15, 2012

Filed under: Hot Deals,Meal Planning — clappingonthedownbeat @ 1:43 PM

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I figured another “lite” meal plan might be in order after Valentines….I know I did my fair share of making, baking and eating!

Price Matching Ads: last week was not much of a sale week

Tom Thumb

Cheerios 4 for $10 or $2.50 each  we are all loving the new PB cheerios

Nature Valley crunchy granola bars $2.50 each, love these too, but Walmart’s brand is just as good and cheaper

Aldi

Green/Red Grapes $.79/lb

Cantaloupe $.99each

Bananas $.29/Lb

Sprouts

Strawberries 4 for $5  16 oz

Cabbage and onions $.49/lb

Cauliflower $.99/each

Kroger

Totinos $.95/each

Eggo $1.99

Ritz $2.19

Betty Crocker muffin or brownie mix $1.99

Colgate 10 for $10

Monday: Quinoa Turkey Patties (makes about 24 small patties- smaller than your palm-about 3 bites)

    • 1 cup white quinoa
    • 12 ounces ground dark-meat turkey
    • 1/4 teaspoon plus 1 pinch ground allspice ( or cinnamon)
    • 1/2 teaspoon plus 1 pinch ground cumin
    • 1 tablespoons chopped fresh mint
    • 4  scallions, finely chopped
    • 3/4 teaspoon coarse salt
    • Vegetable-oil cooking spray
    • 6 lettuce leaves, torn into large pieces
    • 1 English (hothouse) cucumber chopped
    • 1 small red onion, cut into thin half-moons
    • 2 tomatoes, seeded and chopped
    • sour cream or plain nonfat greek yogurt
    • lemon zest
    • mined garlic clove
    • greek seasoning
    • humus
    • 6 pita breads
  1. Rinse quinoa thoroughly in a fine sieve; drain. Bring 2 cups water to a boil in a medium saucepan. Add quinoa; return to a boil. Stir quinoa; cover, and reduce heat. Simmer until quinoa is tender but still chewy, about 15 minutes. Fluff quinoa with a fork; let cool.
  2. Put turkey, spices, mint, scallions, and salt in a clean bowl of the food processor; pulse until a smooth paste forms. Add quinoa; process until mixture clumps around the blade, about 2 minutes. Transfer to a bowl. With dampened hands, roll about 2 tablespoons quinoa mixture into a ball; flatten slightly, and set aside on a plate. Repeat with remaining mixture to make 24 patties total.
  3. Heat a  large skillet or grill pan over medium heat until hot. Working in batches, pan with cooking spray. Cook patties in skillet, turning once, until cooked through, about 8 minutes per side. Transfer patties to a clean plate, and loosely cover with foil to keep warm.
  4. Mix cucumber, red onion, and tomato in a bowl
  5. Mix greek yogurt/sour cream with lemon zest, garlic, and greek seasoning
  6. In a pita place one or two patties, cucumber mixture and humus and/or yogurt dressing

Tuesday: Pita Pizza

A breakfast or snack idea:

  • 2 tablespoons
  • 1/2 small whole-wheat pita
  • 2 or 3 dried apricots
  • 1 1/2 teaspoons sliced toasted almonds
  • 1 teaspoon honey
  • Spread cheese onto pita. Top with apricots and almonds. Drizzle with honey.
Dinner Idea
Mushroom- Leek Pita PizzaSet oven to 425.  Heat 2 Tbs olive oil in a pan over medium heat.  Add 1 sliced leek (make sure to rinse well in cold water after slicing they can have some sand in them) and 2 sliced garlic cloves.  Cook about 4 minutes.  Increase the heat to medium high and add 2 cups sliced mushrooms ( shitaki, cremini, button, morelle, chanterelle) and cook 2 more minutes.  Season with salt. Place 2 whole wheat pitas on a baking sheet.  Spread with 2 tbs. ricotta, drizzle with olive oil and top with vegetables. Bake till golden about 6-8 minutes.  Sprinkle with red pepper flakes.
Wednesday:  Not Your Mama’s Pesto 2 ways
  • 1 pound dried whole-wheat fusilli pasta
  • 1 cup hulled pumpkin seeds, toasted
  • 1/2 cup fresh flat-leaf parsley
  • 1/4 cup coarsely chopped fresh chives
  • 1/4 cup extra-virgin olive oil
  • 1 garlic clove
  • 1 3/4 teaspoon coarse salt
  • 1 teaspoon finely grated lemon zest
  • 2 1/2 ounces baby spinach, packed (2 1/2 cups)
  • Freshly ground pepper
  • 3/4 cup part-skim ricotta cheese, for serving
  • Tomatoes, cut into wedges, for serving (optional)
  1. Bring a large pot of water to a boil. Add pasta, and cook until al dente. Drain, reserving 1/2 cup cooking liquid.
  2. *Meanwhile, combine toasted pumpkin seeds, parsley, chives, oil, garlic, 1 teaspoon salt, the lemon zest, and 1 cup baby spinach in a food processor. Season with pepper, and pulse until well combined. ( See bottom for alternate pesto)
  3. Toss pasta with pesto mixture. Add reserved cooking liquid, and mix until pasta is well coated. Fold in remaining 1 1/2 cups baby spinach. Sprinkle with remaining 1/2 teaspoon salt. Divide among 6 bowls. Top each with a dollop of ricotta, and season with pepper. Serve with tomato wedges if desired.
  * OR Roasted Red Bell Pepper Pesto
1 c. roasted red peppers
2 Tbs olive oil
1  jarred/canned chipolte pepper in adobo  (look for a small can in the mexican food section)
1 clove garlic
1 small handful toasted almonds
1 tsp fresh oregano or 1/2 tsp dried
salt/pepper to taste
Place all ingredients in the food processor and pulse till smooth.
  • 1/4 avocado
  • Coarse salt
  • 2 slices seeded multigrain bread
  • 3 ounces grilled boneless, skinless chicken breast
  • 1/4 mango, sliced
  • 1/4 small red onion, sliced
  • 1/4 red bell pepper, sliced
  • Mash avocado and season with salt. Spread on bread. Top with chicken, mango, onion, pepper, and greens.
 
  1. Friday: Balsamic Ginger Cabbage cups
    • 1  package ground chicken ( or use leftover cooked chicken)
    • 1 cup(s) shredded carrots
    • 1 can(s) (8 oz) sliced water chestnuts, halved
    • 1 c. chopped mushrooms
    • 6  scallions, diagonally sliced
    • 1/4 cup(s) Asian sesame salad dressing
    • 1 savoy cabbage, steamed
    • Garnish: hot pepper flakes (optional)
    1. Cook chicken in a skillet, add carrots, water chestnuts, scallions and mushrooms.
    2. Add dressing
    3. Spoon into cabbage leaves. Sprinkle with hot pepper flakes, if using.
    Asian Dressing (if you want to make your own)
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