Clapping On The Down Beat

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Meal Plan 9.26.12 September 26, 2012

Filed under: Meal Planning — clappingonthedownbeat @ 8:13 PM

It is a very slow sale week for groceries.  However, seasonal food will start to go on sale with the big eating/baking holidays coming up.


Goldfish $.99

Progresso soups $.99

Ocean Spray Craisins $.99

Totinos Pizza $.99

Glad freezer bags $.99

Eggo Waffles/pancakes $1.69


Meatless Monday: Asparagus Risotto

  • 4 -5 cups vegetable/chicken stock
  • 15 – 20 stalks asparagus
  • 4 tablespoons butter
  • 1 shallot, minced
  • 1 1/2 cup Arborio rice*
  • 1 1/2 cup champagne or white wine
  • 1 cup shiitake mushrooms, sliced
  • 1/2 cup parmesan cheese, freshly grated
  • salt and pepper, to taste

*An Italian short grain rice found in the grain section of most grocery stores.

Place the stock in a saucepan over medium-high heat. Bring to a boil and add the asparagus stalks. Let cook for 3-4 minutes, remove with a slotted spoon and set aside to cool. Turn the stock down to low.  When asparagus have cooled, slice them into bite sized pieces.

Place about 2 tablespoons of the butter to a large sauté pan over medium heat. Add the shallot and let cook for about 2-4 minutes, or until soft.  Add the rice and cook for 2-3 minutes, or until it becomes glossy. Pour in the champagne/wine, stir and cook 2-3 minutes more, or until the liquid has been absorbed. Add the stock ½ cup at a time, stirring frequently, until the liquid evaporates. Keep adding stock and stirring until evaporated for about 20 minutes, or until the rice is tender with just a small amount of crunch.

While the rice is cooking, place the remaining 2 tablespoons butter in a separate sauté pan over medium heat. Add the sliced mushrooms and cook for 7-10 minutes, or until browned to preference.When the rice has completed cooking, stir in the sautéed mushrooms, sliced asparagus and grated parmesan. Season with salt and pepper to taste and enjoy.

Tuesday:  Try a seasonal food FIGS!

Chicken Packets

  • 4 pieces skinless chicken breast
  • Salt/black pepper
  • 2 to 3 sprigs fresh finely chopped rosemary
  • 1 tablespoon extra-virgin olive oil
  • 1 sheet puff pastry
  • 8 slices Italian fontina cheese
  • 1/2 cup fig preserves
  • 1 egg mixed with 1 tablespoon water, for egg wash

Preheat oven to 400 degrees F.

Season the chicken with salt, pepper and rosemary. Cut each piece of chicken in half across the breast giving you 8 equal portions. Heat the oil in a nonstick skillet over medium-high heat. Lightly brown the chicken on both sides, 5 minutes total. Remove from heat.

Line a baking sheet with parchment paper. Cut pastry into 8 pieces. Place a piece of cheese on each pastry square and top with spoonfuls of fig preserves and the chicken pieces. Pinch and seal the dough up and over the meat and cheese, seal with egg wash, flip the pastry packets over and brush the tops with remaining egg wash. Bake 12 to 15 minutes, until golden.


I bought fresh figs this week and had them for breakfast.  I washed and sliced them in half and gently sautéed them in a little butter.  I then had them with plain greek yogurt, a little honey and granola.  Delicious!  I will be buying more for next week.


Wednesday:  Easy Beef Stroganoff

1 lb cubed stew meat

3 Tbsp flour

1-2 tsp paprika


1 can beef consume

1 pkg. sliced mushrooms

1/2 c. sour cream

1 pkg egg noodles

In a ziplock bag dump flour, paprika,  good pinch salt and pepper.  Dump in cubed meat, seal bag and shake.  In a large skillet add 1 Tbs. butter and 1 Tbs. olive oil and heat over medium.  Dump meat/flour mixture into pan and lightly brown meat, but don’t burn, about 3 minutes.  Add the beef consume and 1 can water.  Cover and simmer for an hour.  Add mushrooms and cook another 10-20 minutes.  Cook egg noodles.  Turn heat off and add 1/2c. sour cream.  Stir in a serve over cooked egg noodles.


Thursday : Turkey Quesadillas

1 red onions thinly sliced

1 c. shredded cheddar cheese

8 slices deli turkey

4 tortillas

1/4 c. balsamic vinegar

Combine onion and vinegar in a bowl; let marinate for 5 minutes. Sautee slowly over low heat with a little olive oil till carmelized.  Place a tortilla in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Working on one half of the tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortilla in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 3 more quesadillas with the remaining ingredients.

Friday: Grilled Steak and Roasted Parsnips

1 1/2 lbs. london broil steak

Montreal grill seasoning

2 bags parsnips

Olive oil

Wash and peel parsnips.  Heat oven to 450.  Cut parsnips into 4″ pieces.  Drizzle with olive oil on a baking sheet and sprinkle with salt.  Roast for about 20-30 minutes turning half way through.  Meanwhile, sprinkle steak with Montreal Grill seasoning on both sides.  Heat grill and cook steak till desired doneness depending on thickness.

Parsnips are my other new food of the week.  They taste similar to a carrot and look like one but they are white.  They are really good roasted or pureed/mashed like potatoes.


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