11/01 ~ Meal Plan

My battery is dead so I have no idea about my weight, but after a week of poor eating, having the stomach flu, and not feeling my usual self, I have declared that my old eating habits are NOT good for my system. Back to eating fresh!! Here is my meal plan for the week ~ I usually don't do this much pasta in one week, but with the stomach flu, noodles are the only thing that sounds good right now (as I am meal planning):

Monday:

Lunch ~ leftover Chicken noodle soup

Dinner ~ Penne Primavera

http://allrecipes.com/Recipe/Penne-Primavera/Detail.aspx

Ingredients
1 tablespoon olive oil
1 clove garlic, crushed
2 cups broccoli florets
1 medium carrot, julienned
2 cups vegetable broth
1 (8 ounce) package penne pasta
1/2 cup frozen peas
1/2 cup freshly grated Parmesan cheese

Directions
Heat the olive oil and garlic in a large skillet over medium heat. When garlic is tender, remove from skillet and set aside. Place the broccoli and carrot in the skillet, and cook 2 minutes, just until heated through.
In a pot, bring the vegetable broth to a boil. Stir in the penne pasta and heated crushed garlic clove. Cook for 5 minutes, or until pasta is almost al dente. Remove and discard garlic clove.

Transfer the partially cooked pasta and broth to the skillet. Mix in the peas. Cover skillet, and continue cooking 10 minutes over medium heat, or until pasta is al dente and vegetables are tender. Toss with the Parmesan cheese to serve.

Tuesday

Lunch ~ Lettuce, red pepper, avocado & ham wraps: This wrap is slightly altered from the one in the south beach diet book. I am going on a field trip with Ally & need something that will be easy & quick to eat.

Dinner ~ Veggie Lasagna

http://www.fitnessmagazine.com/recipe/pasta/veggie-lasagna/

Ingredients
2 teaspoons olive oil
1/3 cup chopped onion
2 1/2 cups zucchini, sliced
2 cups sliced fresh portobello mushrooms
1 cup fat-free ricotta
3 tablespoons finely shredded Parmesan
1/4 teaspoon black pepper
6 whole-wheat no-boil lasagna noodles
2 cups prepared pasta sauce
1 cup shredded part-skim mozzarella
1/2 cup chopped, seeded tomato

Directions
Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, zucchini and mushrooms; heat 5 minutes or until tender, stirring ( I think I am going to put this in the food processor after heating ~ I will let you know how that works out!!). Remove from heat; set aside. In a small bowl, mix the ricotta, Parmesan and pepper.

To assemble, place 3 lasagna noodles in the bottom of a 2-quart rectangular baking dish. Spoon half the ricotta mixture over the noodles.

Top with half the veggie mixture, half the pasta sauce and half the mozzarella. Layer with remaining noodles, ricotta mixture, veggie mixture and sauce.

Bake, uncovered, in a 375 degree oven for 30 minutes. Sprinkle with tomato and remaining mozzarella. Bake 5 minutes more or until heated through. Let stand for 10 minutes before serving. Cut into 6 pieces.

Wednesday

Lunch ~ Guacamole Dip (FB Page 59)

Dinner ~ Tilapia with Mrs. Dash & Double Broccoli Quinoa

http://www.101cookbooks.com/archives/double-broccoli-quinoa-recipe.html

Double Broccoli Quinoa

3 cups cooked quinoa
5 cups raw broccoli, cut into small florets and stems
3 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
1/3 cup freshly grated Parmesan
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup heavy cream
Optional toppings: slivered basil, sliced avocado, crumbled feta cheese

Directions:
Heat the quinoa and set aside.

Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.
Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pesto a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, and some sliced avocado or any of the other optional toppings.

Thursday

Lunch ~ Chicken & Apple Salad (FB page 59)

Dinner ~ Lemony Fusilli with Chicken, Zucchini, and Pine Nuts

http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/dinner-in-20-easy-healthy-dinner-recipes/?page=5

Ingredients
3 teaspoons salt
8 ounces whole wheat fusilli
2 tablespoons olive oil
2 slender zucchini, halved lengthwise, sliced into 1/4-inch thick pieces
5 scallions, chopped
1/4 cup pine nuts
1 lemon, rind peeled in strips
Small pinch red pepper flakes
12 ounces boneless, skinless chicken breasts, cut into bite-size pieces
5 large basil leaves, sliced
1/4 cup grated Parmesan (optional)

Directions
1. Bring a large pot of water with 2 teaspoons of the salt to a boil; add the fusilli. Cook until al dente.
2. Warm 1 tablespoon of the olive oil in a large skillet over high heat. Add the zucchini, scallions, pine nuts, lemon peel, red pepper flakes, and 1/2 teaspoon of the salt; cook, tossing frequently, until zucchini is well browned and tender, about 5 minutes.
3. Use a slotted spoon to transfer zucchini to a serving bowl. Remove lemon peel from pan. Mince 1/2 teaspoon of the peel and discard the rest. Squeeze half the lemon over the zucchini.
4. Turn heat to medium-high and swirl in remaining olive oil. Add the chicken, minced lemon peel, and remaining salt; cook, stirring, until golden, about 7 minutes.
5. Drain fusilli, reserving 1/4 cup of the cooking water. Add fusilli, zucchini, and reserved cooking water to skillet. Cook 1 to 2 minutes. Transfer to a bowl and top with the basil and, if using, Parmesan.

Friday

Lunch ~ Turkey Sandwich (FB page 60)

Dinner ~ Kashi Mediterranean Pizza

Saturday

Lunch ~ Avocada & Salmon Salad (FB page 62)

Dinner ~ Reception