Sunday, November 21, 2010

Meal Plan #2

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Ingredients List


light butter with canola oil
1 pound and 10 oz. pizza dough
Skim milk
11 eggs
1 cup nonfat yogurt
fat free sour cream
Reduced fat parmesan cheese
fresh mozzarella cheese
fat-free feta cheese
2 slices Kraft 2% Cheddar Cheese
75% cabot cheese
½ cup fat-free grated cheddar cheese
blue cheese crumbles

Dry Spices

Spike seasoning
bay leaves
Olive Oil
Minced Garlic (jarred)
minced fresh ginger (jarred)
curry powder
cayenne pepper
kosher salt
Tony’s creole seasoning
Italian Seasoning


Green onion
Fresh basil
3 onions
20 ounces mushrooms
Fresh cilantro
Fresh parsley


4 Thomas Original English Muffins
4 burrito size flour tortillas


6 pounds and 4 oz. of chicken
4 Morningstar Farms Sausage Patties
4 links TJ’s Italian chicken sausage, diced
5 spicy light Italian turkey sausages

Dry Food

8 oz. angel hair pasta
14 oz. spaghetti pasta
6 cups white minute rice
1 ½ cups arborio rice

1 8-oz. can tomato sauce
2 15-ounce canned diced tomatoes
1 can light coconut milk
5 cups fat-free chicken broth
2 (4.5-oz.) can chopped green chilies
1 can fat-free refried beans
2 14.5-oz cans stewed tomatoes
Cooking Spray


Worcestershire sauce
Hot sauce
lemon juice
soy sauce
sweet chili sauce (siracha)
red salsa
dry white wine
Trader Joe’s Pesto Sauce
green salsa

Soysage, Egg & Cheese Muffin - FOUR servings
Picture coming soon!

4 Thomas Original English Muffins
4 Morningstar Farms Sausage Patties
5 eggs
2 slices Kraft 2% Cheddar Cheese
Tony’s creole seasoning and salt to taste
1 tbsp fat-free milk

Toast English muffin to your preference, and cook sausage according to package directions in microwave. Combine eggs, milk, and salt and creole seasoning to taste. Cook eggs over medium heat in a pan sprayed with nonstick spray. Separate into four egg servings and top with cheese. If cheese doesn’t melt from heat off eggs, put in microwave for 5-10 seconds. Spray muffin with 5 sprays of butter and put eggs/cheese followed by sausage and then the muffin top.

Nutritional Information: 318 calories, 31 carbs, 11 fat grams and 25 protein grams.

Scrambled Egg and Sausage Pizza – FOUR servings

10 oz. TJ’s plain pizza dough
4 links TJ’s Italian chicken sausage, diced
4 large eggs, lightly beaten
¼ tsp pepper
12 tbsp salsa
½ cup fat-free grated cheddar cheese

Preheat oven to 425 degrees. Roll out pizza dough. Brown sausage in large nonstick skillet, stirring until it it’s fully cooked. Set aside. Wipe skillet clean. Whisk together eggs and pepper; cook eggs in lightly greased skillet over medium heat, stirring and breaking into small pieces until cooked. Remove skillet from heat. Once crust is how you want it, spoon and spread salsa evenly over the top, then add sausage, scrambled eggs, and cheese. Bake for 8 to 10 more minutes- until crust is golden brown.

Nutritional Information: 388 calories, 39 carbs, 13 fat grams and 25 protein grams.

Breakfast Risotto – SIX servings

4 tbsp light butter, divided
5 spicy light Italian turkey sausages, casings removed
1 cup onion, diced
3 small bay leaves
1 ½ cups arborio rice
¾ cup dry white wine
4 cups Swanson fat-free chicken broth
12 tsp Kraft parmesan cheese
½ cup fresh Italian parsley

Melt 2 tbsp butter in large saucepan over medium heat. Add sausages; break up with spatula and cook for about 5-6 minutes until barely pink. Add onions and bay leaves. Saute until onion is translucent, about 4 minutes. Stir in rice. Add wine; boil until liquid evaporates, 1 minute. Add broth and remaining butter; bring to boil. Reduce heat to medium-low; simmer, stirring occasionally until risotto is tender, about 24 minutes. Season with salt and pepper and discard bay leaves. Divide into six servings and top with cheese and parsley.

Nutritional Information: 389 calories, 42 carbs, 14 fat grams and 20 protein grams.

Chicken “Fried” Rice – FOUR servings

3 cups white rice
2 egg
½ cup onions
Garlic Salt
½ cup light soy sauce
1 tbsp skim milk
1 pound boneless, skinless chicken breast
Salt, Chili sauce and pepper to taste.
Optional: scallions or mushrooms

Make 3 cups white rice and refrigerate overnight. Set a pan on medium, spray it with PAM and cook the egg/egg whites with salt and milk and set them aside. Then spray the pan again, and cook two servings of defrosted chicken in garlic salt and 2 tbsp soy sauce and set it aside. Then drop in onions. Cook until browned and remove. You should now have an empty pan and a plate with cooked egg, chicken and onions. Now, spray pan and add in cold white rice. Stir until it starts to brown (3-4 minutes), then add garlic salt and 4 tbsp soy sauce. Stir for 2 more minutes, then add the egg, chicken, onions and carrots to the rice and 2 more tbsp of soy sauce. Stir for two more minutes then divide the mix into two and serve.

Nutritional Information: 425 calories, 57 carbs, 4 fat grams and 41 protein grams.

Pesto Pasta with Chicken & Mushrooms –FOUR serving

1 pound boneless, skinless chicken breast
10 oz mushrooms, chopped
4 tsp olive oil
8 oz. barilla spaghetti
½ cup of Trader Joe’s Pesto Sauce
4 tsp reduced fat parmesan cheese
4 basil leaves, chopped
Salt and pepper to taste

Set a pot of water to boil and set two pans over medium heat. For the smaller pan, spray with fat-free olive oil cooking spray and add chicken to pan. Sprinkle salt on chicken and cook until brown. For the larger pan, spray with cooking spray and add olive oil. Once hot, add mushrooms and sauté for 5-7 minutes until golden brown. Add salt and pepper to taste. While mushrooms are cooking, cook noodles per instructions (9 minutes for spaghetti). Once noodles are cooked, drain and add to larger pan. Add pesto, mushrooms, and chicken to larger pan then mix thoroughly. Taste and season with salt and pepper if needed. Top with Parmesan cheese and basil. Serve hot.

Nutritional Information: 487 calories, 45 carbs, 18 fat grams and 39 protein grams.

Cheesy Chicken Spaghetti –FOUR servings
Picture coming soon!

6 oz. barilla spaghetti
1 pound boneless, skinless chicken breast
Olive oil
Nonstick cooking spray
½ cup chopped onion
1 tbsp minced garlic
2 14.5-oz can stewed tomatoes, undrained
1tbsp low-sodium Worcestershire sauce
1 ½ tsp dried Italian seasoning, divided
½ tsp salt
30 grams shredded fresh mozzarella cheese
60 grams crumbled fat-free feta cheese

Preheat oven to 350. Cook pasta according to package. Drain. Cook chicken in a sprinkle of salt and ½ tsp Italian seasoning. Coat skillet with cooking spray and place over medium heat until hot. Add garlic and onion; sauté 2-3 minutes. Add tomatoes, Worcestershire sauce, 1 tsp Italian seasoning and salt; bring to a boil. Reduce heat and simmer, uncovered, 10 minutes. Stir in half 30 grams feta, 30 grams mozzarella, cooked spaghetti and chicken. Stir for 2 minutes, then spoon into 1.5-quart casserole dish coated with cooking spray. Sprinkle with remaining cheese. Bake at 350 for 10 – 12 minutes.

Nutritional Information: 383 calories, 47 carbs, 3 fat grams and 41 protein grams.

Green salsa Chimichangas – FOUR servings

10 oz. chicken, cooked and shredded
4 oz. 75% reduced fat cabot, grated
½ cup chopped green onions
1 tsp oregano
½ tsp cumin
2 tsp minced garlic
¼ cup fat free sour cream, divided
2 (4.5-oz.) can chopped green chilies, drained
400 grams fat-free refried beans, divided
4 burrito size flour tortillas
Cooking Spray
¼ cup bottled green salsa

Preheat oven to 500 degrees. Combine first 9 ingredients; toss well. Spread beans down center of each tortilla, then top with chicken mixture. Roll up and place rolls, seam sides down, on a large baking sheet coated with cooking spray. Coat tops with cooking spray. Bake at 500° for 7 minutes. Serve with salsa.

Nutritional Information: 452 calories, 53 carbs, 8 fat grams and 36 protein grams.

Cashew Chicken Curry - FOUR servings

1 small onion, diced
1 tbsp minced garlic
1 tbsp minced fresh ginger
2 tbsp curry powder
1 tsp cumin
½ tsp cayenne pepper
½ tsp kosher salt
16 oz. chicken breasts
2 15-ounce canned diced tomato
8 ounces sliced mushrooms
¼ cup chopped fresh cilantro
1 cup nonfat yogurt
¼ cup light coconut milk
3 cups white rice

Heat a pan on medium high. Add onion, garlic and ginger and cook until soft. Stir in the curry powder, cumin, cayenne pepper and kosher salt. Add chicken and cook it through. Add tomatoes, mushrooms and cilantro. Bring to a boil. Cover, reduce heat to medium and cook for 45 minutes, stirring occasionally. Stir in yogurt and coconut milk and heath through for 5 minutes (do not boil). Serve over white rice.

Nutritional Information (including rice): 492 calories, 4 fat grams and 75 carbs.

Chicken Picatta with Garlic-Basil Pasta - FOUR servings

16 oz. chicken, cut in bitesize pieces
¼ tsp salt
4 tsp olive oil
½ cup fat-free chicken broth
4 tbsp lemon juice
¼ tsp pepper
Dried parsley to taste

Heat oil in skillet over medium-high heat. Sprinkle salt on chicken and cook for 3 to 4 minutes on each side until brown. Remove chicken from pan. Add broth and lemon juice to pan and stir.. Cook, uncovered, over high heat 30 seconds until slightly reduced. Pour sauce over chicken. Sprinkle with pepper and parsley. Serve over garlic basil pasta:

8 oz. angel hair pasta
3 tsp olive oil
2 tsp lemon juice
1 tsp minced garlic
½ tsp salt
½ tsp pepper
4 tbsp fresh basil, diced

Cook pasta according to package direction; drain, reserving 2 tbsp pasta water. Combine pasta water, olive oil and next 4 ingredients; toss with pasta and basil.

Nutritional Information: 409 calories, 40 carbs, 11 fat grams and 37 protein grams.

Buffalo Chicken Pizza - FOUR Servings

8 oz. chicken
1 tsp spike seasoning
1 pound dough
1 tbsp light butter with canola oil
1 tbsp Worcestshire sauce
3 tbsp hot sauce
½ cup tomato sauce
3 oz. 75% cabot cheese
60 grams blue cheese crumbles
3 green onion stalks

Preheat oven to 425. Coat chicken in spike seasoning and sauté over medium heat. Once cooked, shred with two forks or dice in food processor. In the same pan, combine worcestshire, butter, hot sauce and tomato sauce over medium heat. Stir for 2-3 minutes. Add chicken and coat in sauce. Spread on dough. Top with cheeses and scallions. Bake for 18 minutes until brown and cheese is melted.

Nutritional Information: 451 calories, 60 carbs, 12 fat grams and 30 protein grams.

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