Shopping list for week of Aug 2

>> Sunday, August 1, 2010

::KROGER::
4 chicken breasts $2.49 Perdue Farms
egg whites carton (or if you already have eggs use them)
grated Parmesan cheese 2/$3 Kroger brand
tomato sauce
shredded part-skim mozzarella cheese 2/$3 Kroger brand
fresh basil leaves (optional, see Chicken Parm recipe)
spinach (optionalm see chicken Parm recipe)
steamed broccoli (in the bag in the freezer section, steam yourself, unless fresh is cheap)$1 frozen
box of unsalted butter
broccoli florets (again, frozen unless fresh is cheaper)-frozen Kroger brand $1
sundried tomatoes
Rotissere chicken (will be using this for 2 recipes, get a large one)
whole wheat fettuccine
dry red cooking wine
1 shallot
fresh rosemary
4 6oz each flat iron steak & 1-16 oz one also $4.99/lb
bagged salad Fresh Selection $1
4 pork chops $1.99/lb
2 firm peaches $1.29/lb
pine nuts
olive oil mayo
1 plain greek yogurt (coupon in the paper few weeks ago)
2 cups arugula
4 whole wheat hoggie buns Private Selection $2.99/ 16oz
1 lb ground sirlion $2.99/lb Private Selection2
4oz can roasted green chiles
sliced swiss cheese
4 potato buns Private Selection $2.99/ 16oz
1/2 head red cabbage
Asian ving. dressing
fresh cilantro
mandarin oranges
sliced almonds

::ALDI::
bread crumbs
dried italian seasonings
olive oil
spaghetti (if not using the spinach from the Chicken Parm recipe)
flour
2% milk
2 galic cloves
8oz mushrooms
5 tomatoes
cucumber
2 containers blue cheese crumbles
balsamic ving.
2 onions
1 head cabbage
sugar

**If you are new to this blog, please do NOT buy anything on this shopping list that you already have at home! Please look in your pantry and fridge before going to the store!**

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Menu for the week August 2-8

~DINNER MENU~

::Monday::
Chinese Chicken Salad
click here for the recipe

::Tuesday::
Chicken Alfredo with veggies
click here for the recipe

::Wednesday::
Cheesesteak Sandwiches
click here for the recipe

::Thursday::
Grilled Pork & Peaches
click here for the recipe

::Friday::
Green Chile Cheeseburger
click here for the recipe

::Saturday::
Grilled Steak with Red Wine Sauce & salad
click here for the recipe

::Sunday::
Chicken Parmesan with spaghetti
click here for the recipe

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Strawberry Shortcake with Balsamic

>> Friday, July 30, 2010

160 calories
6 g fat (3.5 g saturated)
12 g sugars


INGREDIENTS:
2 cups sliced strawberries
1/4 cup balsamic vinegar
Pinch of freshly cracked black pepper
1 Tbsp butter (optional)
4 wedges angel food cake, each
1" thick Whipped cream

DIRECTIONS:
1. Mix the strawberries, vinegar, and pepper and marinate for 10 to 15 minutes.

2. Heat a grill, stovetop grill pan, or nonstick saute pan until hot. (If using the pan, add the butter; if grilling, omit the butter entirely.) Add the cake slices and cook until caramelized and toasted. Transfer to 4 dessert plates. Top with the strawberries, their liquid, and a spoonful of whipped cream.


Makes 4 servings / Cost per serving: $1.70

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Chicken Parmesan

340 calories
11 g fat (4 g saturated)
670 mg sodium
* For sides, trade the spaghetti bed for garlicky sauteed spinach. *

INGREDIENTS:
4 boneless, skinless chicken breast halves (4-6 oz each)
1/2 tsp salt
1/2 tsp black pepper
2 egg whites, lightly beaten
1 cup bread crumbs, preferably panko
2 Tbsp grated Parmesan
1/2 Tbsp dried Italian seasoning
1 Tbsp olive oil
1 cup tomato sauce
4 oz shredded part-skim mozzarella
Fresh basil leaves (optional)

DIRECTIONS:
1. Preheat the broiler. Cover the chicken breasts with parchment paper or plastic wrap and, using a meat mallet or a heavy-bottomed pan, pound the chicken until it is uniformly 1/4" thick. Season with the salt and pepper.

2. Place the egg whites in a shallow bowl. Mix the bread crumbs, Parmesan, and Italian seasoning on a large plate.

3. Dip each breast into the egg whites to coat both sides and then into the crumb mixture, patting the crumbs so they fully cover the chicken.

4. Heat the oil in a large skillet or saute pan over medium heat. Cook the chicken for 3 to 4 minutes on the first side before turning. (The crust should be deeply browned and crunchy.) Cook for another 2 to 3 minutes, then transfer the chicken to a baking sheet.

5. Spoon the tomato sauce over the chicken pieces, then top with the cheese and place underneath the broiler for 2 to 3 minutes or until the cheese is fully melted and bubbling. Serve garnished with basil (if using).


Makes 4 servings / Cost per serving: $3.79


CALORIE-CUTTING TIP
Chicken parm is normally made by shallow frying the breaded meat in a pan, which is exactly what we do here. But if you want to save time and calories with only the barest sacrifice in flavor, skip the saute pan and use the oven instead. Bake the chicken breasts in a 400° F oven until the crust is golden and the meat is firm, about 15 minutes.

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Mac "N Cheese

480 calories
9 g fat (5 g saturated)
450 mg sodium

INGREDIENTS:
2 Tbsp butter
1/2 yellow onion, minced
2 Tbsp flour
3 cups milk
2 cups shredded extra-sharp Cheddar
Salt and black pepper to taste
1 lb elbow macaroni, penne, or shells
1/4 cup chopped Pickled Jalapenos
2 oz prosciutto or ham, cut into thin strips
1/2 cup panko bread crumbs
1/4 cup grated Parmesan

DIRECTIONS:
1. Preheat the oven to 375°F.

2. Melt the butter in a large saucepan over medium heat. Add the onion and cook until soft and translucent (but not browned), about 3 minutes. Add the flour and stir to incorporate into the butter. Pour in the milk a few tablespoons at a time, using a whisk to incorporate the flour and prevent lumps from forming. When all the milk has been added, allow the sauce to simmer for 10 minutes, until it begins to thicken. Stir in the cheese and season with salt and pepper.

3. Cook the pasta according to the package instructions until al dente, drain, and return to the pot. Add the cheese sauce, jalapenos, and prosciutto and stir to fully incorporate. Divide the mixture among 6 individual crocks or pour into a large baking dish. Top with the bread crumbs and sprinkle with the Parmesan.

4. Bake for 10 minutes. Turn on the broiler and broil until the bread crumbs are golden brown and crispy, about another 3 minutes.


Makes 6 servings / Cost per serving: $1.03


MEAL MULTIPLIER

Check it out: You can boost the health profile of your mac and cheese by adding any of the following to the pasta when you toss it with the cheese sauce.
* 1 cup caramelized onions
* 2 cups roughly chopped or cherry tomatoes
* 6 oz grilled chicken and 1 cup sauteed mushrooms
* 2 cups chopped steamed or sauteed broccoli

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Chicken Alfredo with Veggies

540 calories
14 g fat (6 g saturated)
520 mg sodium


INGREDIENTS:
2 Tbsp unsalted butter
3 Tbsp flour
3 cups 2% milk
2 cloves garlic, chopped
2 Tbsp grated Parmesan
Salt and black pepper to taste
1/2 Tbsp olive oil
2 cups bite-size broccoli florets
8 oz mushrooms, sliced
1/4 cup chopped sundried tomatoes
8 oz cooked chicken breast, thinly sliced (store-bought rotisserie chicken works well)
12 oz whole-wheat fettuccine

DIRECTIONS:
1. To make the sauce, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened. Stir in the Parmesan and season with salt and pepper. Keep warm.

2. Heat the oil in a large skillet or saute pan over medium-high heat. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken. Season with salt and pepper.

3. Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.


Makes 4 servings / Cost per serving: $3.63

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Grilled Steak with Red Wine Butter

380 calories
19 g fat (10 g saturated)
470 mg sodium

INGREDIENTS:
1 cup dry red wine
1 shallot, minced
4 Tbsp butter, softened
1 tsp chopped fresh rosemary
Black pepper to taste
Salt to taste
4 steaks (flank, sirloin, skirt, or filet; 6 oz each)

DIRECTIONS:
1. Combine the wine and shallot in a small saucepan and simmer over medium heat until reduced to about 2 tablespoons (it will have a thick, syrupy consistency).

2. Let the red wine syrup cool, then stir into the softened butter with the rosemary and a few cracks of black pepper. Once fully incorporated, spoon the butter onto a large piece of plastic wrap. Fold the wrap over the butter and twist the ends to create a log of red wine butter. Place in the fridge until ready to use.

3. Preheat a grill, stovetop grill pan, or cast-iron skillet. Season the steaks with salt and pepper and cook until medium-rare (about 8 minutes total for skirt and flank and 10 to 12 minutes for the sirloin and filet). Remove the steaks and slice a coin of the butter over the top of each.


Makes 4 servings / Cost per serving: $3.72

Cooking Tip: Having flavored butter on hand means you have sauce in a second.

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This blog was created with "Real" and Busy people in mind. Our goal is to help you live healthy and not break the bank.

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