Friday, November 26, 2010

Menu plan for week of 11/28/2010


Sunday, 11/28
  • Pre-breakfast: banana
  • Breakfast: Crock pot oatmeal made overnight with shelled sunflower seeds, honey & cinnamon.
  • Morning snacks: Nuts (cashews or peanuts), seeds (sunflower, pumpkin or flax), and yogurt (protein stuff)
  • Lunch: Meatballs (no sauce) with frozen organic veggies (broccoli or green beans)
  • Afternoon snacks: Veggies (carrots, celery, zucchini, etc.), and fruit (pears, melon, etc.)
  • Dinner: Beef & Vegetables on Polenta altered to remove the marinara sauce and rather than polenta, serve it on top of mashed potatoes, mashed cauliflower, or rice. :)
Tonight, you'll need to make your leftover oatmeal muffins. Freeze whatever is left, but leave out enough for snacks (or breakfast) during the week.


Monday, 11/8
  • Pre-breakfast: yogurt
  • Breakfast: Frittata with zucchini & onions
  • Morning snacks: Oatmeal muffins, banana w/peanut butter
  • Lunch: Turkey (or tuna, or chicken) salad on GF bread with a green/lettuce salad
  • Afternoon snacks: Veggies (carrots, celery, zucchini, etc.), and fruit (pears, melon, etc.)
  • Dinner: Veggie Chili (if you are not Feingold, this is fine by just removing the bulgar wheat) but we're going to make White Chili with some ground turkey (and minus the cheese).

Tuesday, 11/9
  • Pre-breakfast: banana
  • Breakfast: eggs with nitrate/nitrite and all other allergen-free bacon
  • Morning snacks: Nuts (cashews or peanuts), seeds (sunflower, pumpkin or flax), and yogurt (protein stuff)
  • Lunch: Deli ham & turkey rolls with green veggies
  • Afternoon snacks: Veggies (carrots, celery, zucchini, etc.), and fruit (pears, melon, etc.)
INGREDIENTS

1 Tbl. roasted garlic butter with olive oil (we'll be replacing this with plain ole EVOO)

1 pound chicken tenders (we'll be using boneless thighs cut into strips)

1/4 cup sliced green onions (we'll be replacing this with diced yellow/sweet onions)

1 cup chopped fresh mushrooms

1 cup grated zucchini

1/2 cup shredded carrot

1 (14-1/2 oz.) can of chicken broth

1-1/2 tsp dried Italian seasoning

1-1/2 cups uncooked instant white rice

DIRECTIONS
  1. In a 10-in skillet, melt garlic butter (or rather, heat the EVOO) until sizzling; add chicken and onions. Cover over medium-high heat, turning once, until chicken is no longer pink (6-8 minutes). Remove chicken from skillet; keep warm.
  2. In same skillet, combine mushrooms, zucchini and carrot. Cook over med-high heat, stirring occasionally, until tender (3-4 minutes). Add chicken brother and Italian seasoning. Continue cooking until mixture just comes to a boil (5-7 mins).
  3. Stir in cooked chicken and rice. Reduce heat to low. Cover; cook until liquid is absorbed and rice is tender (5-6 mins). Season with salt and pepper as desired.


Wednesday, 12/1 CHANUKAH!!! (We have lots of Jewish friends)
  • Pre-breakfast: yogurt
  • Breakfast: GF pancakes (making extra for the freezer)
  • Morning snacks: crackers, potato chips, banana w/peanut butter
  • Lunch: deli ham and turkey rolls (Hormel Natural Choice is safe) with some carrots
  • Afternoon snacks: veggies, fruit
  • Dinner: Roast Chicken with Vegetables. And we'll TOTALLY be doing one of these latkes! Make them with potatoes, sweet potatoes, or carrots & parsnips! In fact, I think I may make some of the carrot/parsnips and freeze the extras for quick & easy side dishes!


Thursday, 12/2
  • Pre-breakfast: banana
  • Morning snacks: nuts, seeds, yogurt
  • Lunch: Tuna salad in steamed, hollowed potato halves with carrot/parsnip latkes.
  • Afternoon snacks: veggies, fruit
  • Dinner: I seriously can't figure my way around the marmalade in Hot & Chili Chicken but if you're not Feingold--go for it. I think we'll just make some drumsticks coated in some Italian dressing (put dressing in ziploc bag, toss in chicken, close & shake). We'll have some spinach and oven-roasted potatoes with it.


FRIDAY, 12/3
  • Pre-breakfast: yogurt
  • Breakfast: Quiche--no clue what I'm putting in it yet. Whatever I have around, I guess. But I'll be sure there's enough for tomorrow morning, too. In fact, I can cook this ahead of time and freeze it. LOVE that about quiche.
  • Morning snacks: banana w/peanut butter, potato chips, crackers
  • Lunch: Leftover chicken. If it's mostly meaty breast meat vs. pieces, I could make chicken salad made with safe mayonnaise (canola-based from Whole Foods or Spectrum brand) on some GF bread and served with some salad.
  • Afternoon snacks: veggies, fruit
  • Dinner: Savory Meat Loaf using GF breadcrumbs and minus the evaporated milk (we don't even substitute anything for this), ketchup, and red bell peppers--but adding some chopped, fresh mushrooms. Sides of mashed potatoes and steamed carrots.


SATURDAY, 12/4
  • Pre-breakfast: banana
  • Breakfast: Leftover quiche from yesterday
  • Morning snacks: coconut milk yogurt, nuts, seeds
  • Lunch: Leftover meatloaf with green veggies
  • Afternoon snacks: veggies, fruit
  • Dinner: Woman's Day has Guilt-Free Lasagna, but as most of us here know--unh-uh. But in the spirit of pasta, we could instead have some rice pasta with pesto and crumbled sausage!

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