Clapping On The Down Beat

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Week in Review meal plan 11.21.12 November 21, 2012

Filed under: Meal Planning — clappingonthedownbeat @ 2:51 PM

Tomorrow is Thanksgiving.  I usually go pretty traditional for Thanksgiving; turkey, mashed potatoes, sweet potatoes, green beans, Italian stuffing, pumpkin pie.  It’s the leftovers I really like.

When you are tired of turkey and leftovers, here are some meals to try, all were excellent!  Okra and Mustard Greens were my new vegetables of the week.

Meatless Monday: Coconut Curried Vegetables (sent from my friend Amie, this was AWESOME!)

1 (14 oz) can light coconut milk

½ tsp brown sugar

1 ½ tsp curry powder

1 ½ tsp fresh minced ginger

4 cloves garlic, peeled and minced

2 tsp chile paste- I used  1tsp siracha ( I am a spicy wimp)

1 medium sweet potato, peeled and cut into 1-inch cubes (may sub butternut squash)

1 ½ cups chopped cauliflower

1 lb extra firm tofu, cut into 3/4-inch cubes

4 cups chopped kale (may sub spinach)

1/8 cup soy sauce

salt to taste

2 cups cooked  rice 

. In a large heavy saucepan over medium heat, combine coconut milk, brown sugar, curry powder, ginger, garlic, and chile paste. Bring to a boil, and then reduce to a simmer. Stir in sweet potato and cauliflower, cover, and cook about 10 minutes, stirring occasionally, until the veggies are just tender.  Note: You can add in the tofu with the vegetables, or if you prefer your tofu crisp, you can brown it separately in a sauté pan with a little oil while the vegetables are cooking.  Heat a splash of oil, in a large skillet over medium heat. Add chopped kale and sauté until greens have wilted significantly. Transfer to pot of coconut curry. Add browned tofu if you cooked this separately. Stir in soy sauce.Taste and add salt as needed.

. To serve: Ladle a generous spoonful of curried tofu and vegetables over a serving of rice

Tuesday: Chicken Marsala

• 1/2 cup all-purpose flour

• 1 tablespoon Essence, recipe follows

• 2 (6 to 8-ounce) boneless, skinless chicken breasts, cut in halves and pounded thin

• 1 tablespoon olive oil

• 4 tablespoons butter

• 3 cups sliced mushrooms (cremini, oyster, shiitake)

• 3/4 cup Marsala

• 1 cup chicken stock

• Salt and freshly ground black pepper

• Chopped chives, for garnish


In a shallow bowl or plate combine the flour and Essence and stir to combine thoroughly. Quickly dredge the chicken breast halves in the seasoned flour mixture, shaking to remove any excess flour.

Heat the oil in a large skillet over medium-high heat until very hot but not smoking. Add 1 tablespoon of the butter and cook the chicken breasts until golden brown on both sides, about 3 minutes per side. Transfer to a plate and set aside. Add 1 tablespoon of the remaining butter to the pan and add the mushrooms. Cook, stirring frequently, until mushrooms are golden brown around the edges and have given off their liquid. Add the Marsala wine and bring to a boil, scraping to remove any browned bits from the bottom of the pan. When the wine has reduced by half, add the chicken stock and cook for 3 minutes, or until the sauce has thickened slightly. Lower the heat to medium and return the chicken breasts to the pan and continue to cook until they are cooked through and the sauce has thickened, about 5 to 6 minutes. Swirl in the remaining 2 tablespoons of butter, add salt and pepper, to taste. Garnish with chopped chives and serve immediately.


Wednesday: Jambalaya

I cheat here…..I bought a box of rice and seasonings (like zatarians) and I just added shrimp and okra.  You can add whatever you like, sausage, ground beef, peppers…..

Thursday: Mushroom Risotto

  • 8 cups chicken broth, low sodium
  • 3 tablespoons olive oil
  • 1 onion, diced, divided
  • 2 garlic cloves, minced
  • 1 pound fresh portobello and crimini mushrooms,  baby bella, white button…..sliced
  • 2 tablespoons thyme
  • 2 tablespoons fresh Italian parsley, chopped
  • 2 tablespoons butter
  • Salt and pepper
  • 2 cups Arborio rice
  • 1/2 cup dry white wine
  • 1/2 cup fresh Parmesan cheese, grated

Heat the chicken broth in a medium saucepan and keep warm over low heat.

Heat 1 tablespoon of oil in a large skillet over medium heat. Add 1/2 onion and 1 clove garlic, cook, stirring, until translucent, about 5 minutes. Add the fresh mushrooms, herbs and butter. Saute for 3 to 5 minutes until lightly browned, season with salt and pepper.  Coat a saucepan with remaining 2 tablespoons of oil. Saute the remaining 1/2 onion and garlic clove. Add the rice and stir quickly until it is well-coated and opaque, 1 minute. This step cooks the starchy coating and prevents the grains from sticking. Stir in wine and cook until it is nearly all evaporated.

Now, with a ladle, add 1 cup of the warm broth and cook, stirring, until the rice has absorbed the liquid. Add the remaining broth, 1 cup at a time. Continue to cook and stir, allowing the rice to absorb each addition of broth before adding more. The risotto should be slightly firm and creamy, not mushy. Transfer the mushrooms to the rice mixture. Stir in Parmesan cheese, cook briefly until melted.

Friday: Mustard Greens and Egg open sandwich

Sautee mustard greens in olive oil and sliced garlic till wilted.  Season with salt and pepper.  Lay onto pieces of toast and top with hard boiled eggs (you could add cheese or Hollandaise if you like)

I got a code for a free box of local organic fruits and vegetables, so I also tried radishes.  I par boiled them and sautéed in a little butter.


Radishes are such a pretty vegetable.



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