Meal Ideas for Healthy Eating

A few ideas for meal planning

Soups

• Creamy carrot with curry
• Tomato basil
• Beef stew
• Minestrone
• Broccoli soup
• Cabbage and ham
• Chicken noodle or dumpling 
• Chili 
• Taco soup
• Curried Butternut squash 

Pastas

• Chicken penne with tomato garlic cream sauce
• Spinach lasagne 
• Pasta primavera
• Chicken mock alfredo with broccoli 
• Spaghetti

Meats

• Asian orange chicken
• Chicken enchiladas
• Chicken lettuce wraps
• Chicken/steak fajitas
• Grilled chicken/steak
• Slow cooker chicken
• Roast beef with potatoes and carrots 
• Potstickers
• Tamales

Salads

• Oriental salad with poppy seed dressing
• Ramen noodle salad
• Spinach salad with creamy poppy seed dressing 

Non Meat Meals

• Stir fry with veggies
• Spinach quiche
• Spinach and tomato pesto quesadilla
• Garden burgers
• Baked potatoes

Egg Rolls

Ingredients
3 drops sesame seed oil
2 tablespoon canola oil
3-4 cups coleslaw mix
1 tablespoon corn starch
1/4 cup soy sauce
8 egg roll wrappers
Peanut oil, for deep frying

Directions
In a skillet over medium-high heat, heat the sesame and canola oil. Saute coleslaw mix for 2 minutes. Cook an additional 1 minute.

Whisk together cornstarch and soy sauce until smooth. Stir into vegetable mixture. Cook until sauce comes to a boil and is slightly thickened, about 2 minutes. Remove from heat and cool.

Lay the egg roll skins on a flat surface and lightly brush edges with water. Place 1/8 of the filling at one end of each skin, leaving a 1/4-inch border at the top and sides. Roll wrapper over filling, tucking in the ends after the first roll.

Heat 3-inches of peanut oil in a large, deep saucepan. When the oil is hot, about 350 degrees F, fry the egg rolls until golden brown, about 2 to 3 minutes. Remove from the fryer and drain on paper towels. Season with Essence.

Read more at: http://www.foodnetwork.com/recipes/emeril-lagasse/emerils-vegetarian-egg-rolls-recipe/index.html?oc=linkback

Buttermilk Corn Bread Muffins

1 cup cornmeal
1 cup flour
1/3 cup sugar
2 tsp baking powder
1/2 tsp salt
1 egg
1/4 cup butter melted
1/2 cup buttermilk
1/2 cup light sour cream

Mix and divide among 12 muffin cups bake at 400 degrees for 120 minutes. Yum!

Meal Plan 2/10/13

• Sunday - Chicken Noodle Soup (campbell's chunky) and sweet rolls and salad
• Monday - Bacon Pesto Chicken Wrap 
• Tuesday - (Andrew's Choice) Grilled Cheese, applesauce, Carrots
• Wednesday - Blue and Gold dinner (bbq pork sandwiches)
• Thursday - (Isaac's Choice) Tacos
• Friday - Pizza
• Saturday - Left Overs
• Sunday - Peso Chicken Florentine

Texas Roadhouse Sweet Rolls and Special Butter

TEXAS ROADHOUSE SWEET ROLLS

1 pkg. active dry yeast

1/2 cup warm water

2 cups milk

1/2 cup sugar

6-8 cups flour

2 Tbsp. melted butter

2 whole eggs

2 tsp salt

Activate yeast in warm water with a tsp. of sugar. While yeast is activating, scald milk and cool to lukewarm. Once yeast has doubled in volume, add yeast, sugar, and milk to a large bowl and enough flour to make a medium batter.  (medium batter is about the consistency of pancake batter).  Beat thoroughly. 

Let stand alone until light and fluffy. Add melted butter (which has been cooled), eggs, and salt.  Beat well.  Add enough flour to make flour to form soft dough.  Sprinkle small amount of flour on counter and set down on it to rest.  Meanwhile, clean out the bowl and grease clean surface down with crisco.  Place dough in bowl and flip over to grease the top as well.  Knead dough until smooth and satiny.

Cover and let rise in a warm area until double in size. Once double in size punch down.  Turn out on floured board.  Divide into portions for shaping and let rest for 10 minutes.  Once dough has rested, shape dough into desired forms.  Place on greased baking sheets and let rise until doubled.

Bake at 350 F for 10-15 minutes.

SPECIAL BUTTER

1/2 cup butter

1/2 cup powdered sugar

1/2 cup honey

1 tsp. cinnamon

Blend all ingredients together at room temperature. Spread on rolls and Enjoy!

If you make 24 rolls they are 173 Calories and 2 grams of fat each (not including the special butter)

Meal Plan for 2/7/12

• Tuesday - chicken nuggets and salad
• Wednesday - blue and gold banquet - chinese haystacks
• Thursday - spaghetti and salad
• Friday - pizza
• Saturday - grilled cheese and smoothies or eat out
• Sunday - broccoli and potato soup and rolls
• Monday - sweet and sour chicken nuggets with rice and stir fry

This week - 1/31/12

Olive Garden Week

Tuesday - Grilled Cheese with pasta salad
Wednesday - Pasta E Fagioli (crockpot) with french bread
Thursday - uhhh - it's up to Isaac
Friday - Pizza pockets or personal pizzas
Saturday - left overs and hot dogs
Sunday - Chicken Gnocchi - hopefully a lower fat version using evaporated milk - with raspberry lemonade
Monday - Tacos

Tomato-Basil Parmesean Soup

From 365 Days of Slow Cooking

2 (14 oz) cans diced tomatoes, with juice
1 cup finely diced celery
1 cup finely diced carrots
1 cup finely diced onions
1 tsp dried oregano or 1 T fresh oregano
1 T dried basil or 1/4 cup fresh basil
4 cups chicken broth
½ bay leaf
½ cup flour
1 cup Parmesan cheese
½ cup butter
2 cups half and half, warmed
1 tsp salt
¼ tsp black pepper

1.  Add tomatoes, celery, carrots, chicken broth, onions, oregano, basil, and bay leaf to a large slow cooker.
2.  Cover and cook on LOW for 5-7 hours, until flavors are blended and vegetables are soft.
3.  About 30 minutes before serving prepare a roux. Melt butter over low heat in a skillet and add flour. Stir constantly with a whisk for 5-7 minutes. Slowly stir in 1 cup hot soup. Add another 3 cups and stir until smooth. Add all back into the slow cooker. Stir and add the Parmesan cheese, warmed half and half, salt and pepper.  Add additional basil and oregano if needed (the slow cooker does a number on spices and they get bland over time, so don't be afraid to always season to taste at the end). 
4.  Cover and cook on LOW for another 30 minutes or so until ready to serve.


3 points per 1 cup serving 

This weeks plan - 1/10/12

• Monday - we had stir fry and sweet and sour chicken nuggets
• Tuesday - pizza pockets (andrew)
• Wednesday - lasagna and salad
• Thursday - crepes (isaac)
• Friday - pizza
• Saturday - crockpot indian curry chicken
• Sunday - roast and rolls
• Monday - Potato and broccoli soup

This weeks plan - 1/1/12

• Wednesday - Andrew really wanted to choose grilled cheese sandwiches, so I did that and added 30 minute minestrone to the plan.
• Thursday - chicken nuggest with a spinach salad
• Friday - Pizza
• Saturday - Tacos with spanish rice and black beans
• Sunday - roast, rolls, veggies

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Meal Plan for This Week

• Tuesday: Cream Tuna on toast with peas
• Wednesday: Lasagna and salad
• Thursday: chicken noodle soup and bisuits
• Friday: Pizza from Papa John's and salad
• Saturday: Boca burgers and hot dogs and fruit
• Sunday: Roast with potatoes, green beans, and rolls
• Monday: Sweet and sour chicken on rices with steamed veggies
• Tuesday: Chicken Enchiladas

Crock Pot Recipes to Try

Old Fashioned Chicken Noodle Soup

Indian Curry Recipe

Chinese Lemon Chicken

Sweet Potato Curry with Tofu

Ingredients 

• 1 pound extra-firm tofu
• 2 tablespoons vegetable oil, divided use
• 1 large clove garlic, peeled and minced
• 1 1-inch piece fresh gingerroot, peeled, smashed with the side of a heavy knife, and minced
• 3 teaspoons curry powder
• 1 14-ounce can light coconut milk
• 1 tablespoon tomato paste
• 1/2 cup water
• 1 pound sweet potatoes (2 medium), peeled and diced 
• 1 cup green peas (frozen is fine) 
• kosher salt
• Chopped cilantro and roasted peanuts for garnish
• 2 cups of rice (cook to make 4 cups)

Directions

1. Press the tofu to dry it a bit: wrap it in a clean dish towel, and set a heavy pot on it while you prepare the rest of the ingredients.
2. Heat one tablespoon of the oil in a wide skillet over medium-low heat and sauté the garlic and ginger for 30 seconds or so, until just fragrant. Stir in the curry powder, then add the coconut milk, tomato paste, and water, and bring to a boil over medium heat, stirring.
3. Add the sweet potatoes and stir, then cover the pan and cook over low heat, at a gentle simmer, until the sweet potatoes are tender (around 15 minutes).
4. Meanwhile, heat the remaining tablespoon of oil over medium-high heat in a large nonstick pan and slice the tofu into 1/2-inch cubes. Fry the tofu for 10 minutes, turning it to brown as many sides as possible (don't try to brown them all -- just a few is fine).
5. Add the tofu and the green peas to the pan of sweet potatoes, and simmer it uncovered for 5 minutes to blend the flavors, cook the peas, and thicken the sauce.
6. Taste for salt (you may need to add a lot or a little, depending on whether there's salt in your curry powder) and serve over 1/2 cup rice, garnished with chopped cilantro and peanuts.

Nutrition Information: 8 Servings - 364 calories, 9.8 g fat, 4.4 g fiber - 7 points per serving

Strawberry Salad and Dressing

Ingredients:

• 2 teaspoons strawberry jam
• 1 tablespoon balsamic vinegar
• 3 tablespoons extra-virgin olive oil, eyeball it
• Salt and pepper, to taste
• 1 pint strawberries, sliced
• 4 to 5 cups chopped romaine or mixed greens of any kind

Directions:
Whisk jam, balsamic vinegar, olive oil and salt and pepper together to make dressing. Arrange sliced strawberries and lettuce on plate and top with dressing.

4 servings - 132 calories, 10.4 g fat, 1.8 g fiber - 3 points


Add sugared and toasted walnuts for an extra treat.

Oven Baked Potato Wedges

Ingredients:

• 1 tbsp. butter, melted
• 1 tbsp. olive oil
• 2 cloves garlic, minced
• 1/4 tsp. pepper
• 3/4 tsp. basil
• 3/4 tsp. oregano
• 3/4 tsp. salt
• 4 red potatoes, cut into wedges
• 1/8 cup grated parmesan cheese

Directions:
Mix butter, olive oil, garlic, pepper, basil, oregano, and salt together. Pour into ziploc bag and add potato wedges. Shake to coat. Remove and place skin side down on greased cookie sheet. Sprinkle parmesan cheese on top. Bake 30 minutes at 425 degrees.

4 servings - 221 calories, 7.5 g fat, 3.8 g fiber - 4 points

French Bread

Ingredients:

• 1 1/4 cups warm water 
• 1 tablespoon olive oil
• 2 teaspoons sugar
• 1 teaspoon salt
• 3 1/2 cups bread flour (flour with a little dough enhancer)
• 2-3 teaspoons yeast
• 1 tablespoon cornmeal

Directions:
Mix ingredients in mixer. Add flour a cup at a time to make sure it's not too dry. Knead for 5-8 minutes. Let rest for 10 minutes. Grease pan and sprinkle cornmeal on it. Shape dough into a long french bread roll and let rise on pan for an hour or so. Bake at 375 degrees for 20 - 25 minutes.

about 20 Slices - 88 calories , .9 g fat, .7 g fiber - 2 points per slice

Chocolate Cherry Cake

Ingredients:

• 1 box chocolate cake mix
• 1 can cherry pie filling
• 2 eggs

Directions:
Mix all ingredients together in mixer. Pour in greased 9x13 pan and bake as directed on cake mix box. Top with light whipped topping if desired.

15 servings - 128 calories, 3.8 g fat - 3 points

Pumpkin Spice Cookies

Ingredients:

• 1 box spice cake mix
• 1 15 oz can of pumpkin
• 1 cup of chocolate chips (optional)

Directions:
Mix together and drop cookies onto baking sheet bake 350 for 10 minutes. (maybe longer)

24 cookies (smallish) - 128 calories, 3.9 g fat -  3 points each

Barbeque Sauce

Ingredients:

• 1/2 cup ketchup
• 1/2 cup water
• 2 tablespoons brown sugar
• 2 tablespoons vinegar
• 2 tablespoons worcestershire sauce
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon hot pepper sauce

Heat in sauce pan