Shopping list for week of Aug 2

::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

Read more...

Strawberry Shortcake with Balsamic

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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Grilled Pork & Peaches

430 calories
24 g fat (8 g saturated)
530 mg sodium


INGREDIENTS:
4 thick-cut (1"), bone-in pork chops (8 oz each)
Olive oil
Salt and black pepper to taste
2 firm peaches or nectarines, halved and pitted
2 Tbsp pine nuts, toasted
1 small red onion, thinly sliced
1/2 cup crumbled blue cheese
1 Tbsp balsamic vinegar

DIRECTIONS:
1. Heat a grill to hot. Brush the pork with olive oil and season with salt and pepper. Grill for 4 to 5 minutes on each side. The outside should be charred (not burned), but the meat should be light pink in the middle.

2. While the chops cook, brush the peach halves with oil and add them to the grill, cut side down. Grill for 5 minutes or until soft. Remove, slice, and toss with the pine nuts, onion, blue cheese, and vinegar; season with salt and pepper. Top each chop with half of the peach mixture and serve.


Makes 2 servings / Cost per serving: $7.71

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Cheesesteak Sandwhich

400 calories
14 g fat (4 g saturated)
730 mg sodium


INGREDIENTS:
2 Tbsp plain Greekstyle yogurt
2 Tbsp olive-oil mayonnaise
1/4 cup crumbled blue cheese
16 oz skirt or flank steak
Salt and black pepper to taste
2 cups arugula
2 tomatoes, sliced
4 whole-wheat sandwich rolls
Caramelized Onions (cook thinly sliced onion strips in skillet with small amount of olive oil until carmaelized)

DIRECTIONS:
1. Combine the yogurt, mayonnaise, and blue cheese. Set aside.

2. Heat a grill, stovetop grill pan, or cast-iron skillet until hot. Season the steak with salt and pepper and cook for 3 to 4 minutes per side (for medium-rare), until the steak is firm but still gives with gentle pressure. Allow to rest for at least 5 minutes before slicing. Slice the steak into thin strips.

3. Divide the arugula and tomatoes among the rolls. Top with the steak and caramelized onions and drizzle each sandwich with the blue cheese mayo.


Makes 4 servings / Cost per serving: $5.00

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Green Chile Cheeseburger

320 calories
11 g fat (4.5 g saturated)
420 mg sodium


INGREDIENTS:
1 lb ground sirloin or brisket
Salt and black pepper to taste
1 can (4 oz) roasted green chiles, drained and chopped
4 slices Swiss cheese
4 potato buns
4 thick slices tomato
4 medium slices red onion

DIRECTIONS:
1. Heat a grill, stovetop grill pan, or cast-iron skillet. Season the beef with salt and pepper. Form 4 patties, being careful not to overwork the meat.

2. When the pan is hot, add the burgers. Cook for 3 to 4 minutes on the first side (until nicely charred), then flip and immediately top each with a tablespoon of chiles and a slice of Swiss. For medium-rare burgers, continue cooking for another 3 to 4 minutes, until the patties are just firm. Remove the burgers and toast the buns on the hot grill or pan. Dress the bottom of the buns with the tomato and onion slices, then top each with a burger.


Makes 4 servings / Cost per serving: $2.62

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Grilled Chicken with Pineapple sandwich

400 calories
11 g fat (6 g saturated)
640 mg sodium

INGREDIENTS:
4 boneless, skinless chicken breasts (4-6 oz each)
Teriyaki sauce
4 slices Swiss cheese
4 pineapple slices (1/2" thick)
4 whole-wheat buns
1 red onion, thinly sliced
Pickled Jalapenos

DIRECTIONS:
1. Combine the chicken and enough teriyaki sauce to cover in a resealable plastic bag and marinate in the refrigerator for at least 30 minutes and up to 12 hours.

2. Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove the chicken from the marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes on the first side; flip and immediately add the cheese to each breast. Continue cooking until the cheese is melted and the chicken is lightly charred and firm to the touch. Remove and set aside.

3. While the chicken rests, add the pineapple and the buns to the grill. Cook the buns until they're lightly toasted and the pineapple until it's soft and caramelized, about 2 minutes per side. Top each bun with chicken, red onion, jalapeno slices, and pineapple. If you like, drizzle the chicken with a bit more teriyaki sauce.


Makes 4 servings / Cost per serving: $2.64

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Chinese Chicken Salad

380 calories
21 g fat (3.5 saturated)
23 g carbohydrates

INGREDIENTS:
1 head napa cabbage
1/2 head red cabbage
1/2 Tbsp sugar
2 cups chopped or shredded cooked chicken (freshly grilled or from a store-bought rotisserie chicken)
1/3 cup Asian Vinaigrette 1 cup fresh cilantro leaves
1 cup canned mandarin oranges, drained
1/4 cup sliced almonds, toasted
Salt and black pepper to taste

DIRECTIONS:
1. Slice the cabbages in half lengthwise and remove the cores. Slice the cabbage into thin strips. Toss with the sugar in a large bowl.

2. If the chicken is cold, toss with a few tablespoons of vinaigrette and heat in a microwave at 50% power. Add to the cabbage, along with the cilantro, mandarins, almonds, and the remaining vinaigrette. Toss to combine. Season with salt and pepper.


Makes 4 servings / Cost per serving: $3.30

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Spicy Potato Skins

310 calories
11 g fat (5 g saturated)
490 mg sodium


INGREDIENTS:
4 small russet potatoes Olive oil Salt and black pepper to taste
1 cup 2% milk
2 Tbsp butter
1/2 cup shredded sharp Cheddar cheese, plus more for garnish
4 scallions, chopped, plus more for garnish
1/2 Tbsp minced chipotle pepper
1/4 cup sour cream
6 strips bacon, cooked and crumbled
Pickled Jalapenos, optional

DIRECTIONS:
1. Preheat the oven to 400°F. Rub the potatoes with a bit of olive oil and lightly salt the skins. Bake for 35 to 40 minutes, until tender.

2. Cut the potatoes in half and, when cool enough to handle, carefully scoop out the warm flesh into a bowl (leave a thin layer of potato intact around the skin to help prevent it from tearing). Add the milk, butter, cheese, and scallions and stir with a wooden spoon until smooth. Season with salt and pepper.

3. Preheat the broiler. Carefully scoop the mashed potatoes into the hollowed-out potato halves. Top with a bit of extra cheese and place under the broiler until the tops are brown and crispy, 3 to 5 minutes.

4. Mix the chipotle with the sour cream and place a dollop on top of each cooked potato. Finish each with a bit of crumbled bacon and jalapenos.


Makes 4 servings / Cost per serving: $1.28

MEAL MULTIPLIER
you could make some improvements by folding any of dozens of different vegetables and healthy flavor additions into the formula outlined here. Simply replace the bacon, Cheddar, and sour cream with the following:
* Steamed broccoli and Parmesan
* Sundried tomatoes, chopped olives, artichoke hearts, and pesto
* Caramelized onions and goat cheese
* Chicken, asparagus, and roasted red peppers

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Quesadillas

310 calories
16 g fat (5 g saturated)
730 mg sodium

INGREDIENTS:
1/2 Tbsp canola oil
4 oz chorizo, casing removed
1 small red onion, sliced
4 oz white button mushrooms, stems removed, sliced
1 large poblano pepper, seeded, sliced into thin strips
Salt and black pepper to taste
1 1/2 cups shredded Monterey Jack cheese
4 medium whole-wheat tortillas
Guacamole (or smash up an avacado and add store bought sasla and mix)

DIRECTIONS:
1. Heat a large skillet or saute pan over medium-high heat. Add the oil and chorizo; cook until browned, using a wooden spoon to break up the meat into smaller pieces. Remove from the pan and drain all but a thin film of the fat. Return to the heat and add the onion, mushrooms, and pepper; saute, stirring occasionally, until the vegetables are brown--5 to 7 minutes. Season with salt and pepper.

2. Divide the cheese between 2 tortillas and top each with half of the vegetable mixture. Top with the remaining tortillas.

3. Heat a large cast-iron skillet over medium heat. Spray the pan with nonstick cooking spray and cook each quesadilla individually, until the tortillas are brown and crispy and the cheese is fully melted. Cut into 4 or 6 wedges and serve with the guacamole.


Makes 4 servings / Cost per serving: $3.11

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Chicken Fingers with Chipotle-Honey

250 calories
1.5 g fat (0 g saturated)
350 mg sodium

INGREDIENTS:
1 lb boneless, skinless chicken tenders
Salt and black pepper to taste
3 egg whites, lightly beaten
2 cups panko bread crumbs
2 Tbsp Dijon mustard
1 tsp chipotle pepper puree
1 Tbsp honey

DIRECTIONS:
1. Preheat the oven to 450°F. Season the chicken with salt and pepper. Place the egg whites in a shallow bowl. Place the crumbs on a plate and season those, too. Dip the chicken tenders into the egg, then toss in the crumbs, being sure to coat fully.

2. Place the breaded chicken pieces on a baking sheet coated with nonstick cooking spray and bake for 10 to 12 minutes, until the crumbs have browned and the chicken is firm.

3. Combine the mustard, chipotle, and honey in a large bowl. Toss the cooked chicken tenders in the mixture so they are all evenly coated with the spicy-sweet sauce.


Makes 4 servings / Cost per serving: $2.00

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Chicken & Black Bean Nachos

330 calories
12 g fat (6 g saturated)
500 mg sodium

INGREDIENTS:
6 oz tortilla chips (round chips are preferable)
1 can (16 oz) black beans, rinsed and drained
11/2 cups shredded Monterey Jack cheese
1/2 red onion, diced
Juice of 2 limes
1/2 cup light sour cream
Chopped cilantro Salsa (either fresh or your favorite bottled salsa)
Pickled Jalapenos

DIRECTIONS:
1. Preheat the oven to 425°F. Arrange the chips in a single layer on a large baking sheet. Spoon the beans evenly over the chips, then top with the cheese, chicken, and onion. Bake for 15 to 20 minutes, until the cheese is fully melted and bubbling. Remove.

2. Combine the lime juice, sour cream, and cilantro. Spoon over the nachos. Top with the salsa and jalapenos.


Makes 6 appetizer servings / Cost per serving: $2.65

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wafffles with ham & egg

270 calories
11 g fat (3.5 g saturated)
890 mg sodium

INGREDIENTS:
4 thick slices Canadian bacon or deli ham
4 eggs
4 frozen wholegrain waffles
2 Tbsp maple syrup
4 Tbsp shredded sharp Cheddar cheese
Salt and black pepper to taste
Parsley (optional)

DIRECTIONS:
1.Heat a nonstick skillet or saute pan over medium heat. Coat with a bit of olive oil cooking spray and cook the Canadian bacon for a few minutes on each side, until well browned. Remove. Coat the same pan with a bit more spray and cook the eggs (2 at a time, if you must; avoid overcrowding the pan) sunny side up until the whites have set but the yolks are still runny.

2. In the meantime, toast the waffles. Top each toasted waffle with a slice of meat, a drizzle of maple syrup, a sprinkle of Cheddar, and the warm fried eggs. Season with salt and pepper and sprinkle with parsley (if using).


Makes 4 servings / Cost per serving: $0.92

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~DINNER MENU~
This week these are all repeat recipes...they just worked with what is on sale. Also there are several crock pot recipes...hoping that it gives you the freedom to spend more time with your family and less in the kitchen!
::Monday::
Turkey Meatloaf

click here for the recipe
::Tuesday::
Roast and veggies in the crock pot

click here for the recipe

::Wednesday::
Caesar pork chops

click here for the recipe

::Thursday::
Tilapia and veggies

click here for the recipe

::Friday::
Crock pot ribs

click here for the recipe
::Saturday::
Chicken & Cheese Salsa Meal

click here for the recipe

::Sunday::
Crock Pot chicken & veggies

click here for the recipe

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Shopping list for the week of July12, 2010

If you are new to my blog then this shopping list is divided into two stores in order to save you the max. amount of money. However, if you do not have one of these stores in your area, or do not wish to visit more than one store, you would obviously combine the two lists into one!
KROGER

• box of whole wheat spaghetti noodles
• 7 small zucchini
• grated parmesan cheese
• marinara sauce
• honey
• lemon juice
• small green cabbage ($0.44/lb)
• 2 red bell pepper ($0.50 each)
• 2 ears of corn ($2/8)
• 8 boneless chicken breasts (perdue $2.49/lb)
• 1 1/2 pounds small red potatoes($0.88/lb)
• 1 pound fresh green beans($0.88/lb)
• dried rosemary
• 1 medium eggplant($1 each)
• fresh basil
• 1 med summer squash($0.88/lb)
• 1 yellow bell pepper ($0.50 each)
• small red onion
• fresh parsley
• 4 salmon fillets ($3.99/lb)
• fresh chives
• pine nuts
• ricotta cheese
• bag of shrimp ($4.99/lb)
• sugar snap peas
• ground ginger
• soy sauce
• green onions

ALDI

• olive oil
• paprika
• sea saly grinder
• black pepper grinder
• all-purpose flour
• dozen eggs
• italian season bread crumbs
• canola oil
• romaine lettuce
• roma tomatoes 8 pk
• red wine vinegar
• box of whole wheat penne pasta
• fresh motzarella cheese
• 1 head of garlic
• light italian dressing
• brown rice
• corn starch

Read more...

~DINNER MENU~

::Monday::
Shrimp Stir Fry and brown rice
Click here for Recipe (use shrimp instead of pork which the recipe originally called for)

::Tuesday::
Ricotta and tomatoes pasta
Click here for Recipe

::Wednesday::
Grilled salmon & squash salsa
Click here for Recipe

::Thursday::
Eggplant sandwiches
Click here for Recipe

::Friday::
Roasted chicken & veggies
Click here for Recipe

::Saturday::
Spaghetti with zucchini
Click here for Recipe

::Sunday::
Grilled lemon chicken with cabbage slaw
Click here for Recipe

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Ricotta & tomatoes pasta

::INGREDIENTS::
2 pounds your favorite type of tomatoes, cut into bite size pieces
1/4 cup chopped mixed fresh herbs (chives, parsley, basil)
1 Tbsp fresh lemon juice
1Tbsp olive oil
salt & pepper
12 oz (3/4 box) penne pasta
2 Tbsp pine nuts
1/2 cup ricotta
1/4 cup grated parmesan (1oz) plus more for serving

::DIRECTIONS::
1. Heat oven to 400 degrees. In a large bowl, combine the tomatoes, herbs, lemon juice, oil 1/2 tsp salt, & 1/4 tsp pepper. Let stand, tossing occasionally.
2. Meanwhile , cook the pasta according to package directions. Reserve 1/2 cup of the cooking water, drain the pasta, and return it to the pot.
3. spread the pine nuts on a rimed baking sheet and toast in oven, tossing occasionally until golden brown, 5-6 min.
4. Toss the pasta with the ricotta, parmesan, and enough of the reserved water to create a creamy sauce. Top with the tomato mixture and pine nuts. Serve with paremesan if desired.

**Vegetarian**

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Squash Salsa

::INGREDIENTS::
3 Tbsp olive oil
1 medium zucchini, diced
1 medium squash, diced
1 yellow bell , diced
1/2 small red onion, chopped
salt & pepper
3 Tbsp red wine vinegar
1 Tbsp chopped fresh parsley
1 Tbsp fresh chopped basil

::DIRECTIONS::
1. heat 1 Tbsp oil in med. non-stick skillet over med-high heat. Add zucchini, squash, bell pepper & onion. Season with 1/2 tsp salt and 1/4 tsp pepper. Cook tossing occasionally until just tender, 2-3 minutes. Transfer to a plate and refrigerate until cool.
2. in a med bowl, toss the cooled vegetables with vingear, parsley, basil and 2 Tbsp oil.

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Eggplant "sandwiches"

::INGREDIENTS::
1/2 cup all purpose flour
2 large eggs beaten
1 cup bread crumbs
1 medium eggplant (1-1 1/2 pounds), cut into eight 1/2 inch thick rounds
1/2 cup canola oil
Salt
4 leaves romaine lettuce, torn in half
2 medium beefsteak or roma tomatoes (about 1 pound), sliced
1/2 cup fresh basil leaves
4 ounces fresh goat or motzarella cheese, crumbled

::DIRECTIONS::
1. Place flour, eggs and bread crumbs in separate shallow bowls. Dip eggplant slices into the flour, then the eggs, drip off any excess, and finally dip into the bread crumbs. Press gently to help them adhere.
2. Heat half the oil in a large non-stick skillet over med-high heat. Cook half the egg p lant until golden brown and crisp, 2-3 min. per side; transfer to a paper towel-lined plate. Wipe out the skillet and repeat witht he remaining oil and eggplant. Sprinkle hot eggplant with 1/2 tsp salt.
3. Layer the eggplant, lettuce, tomatoes, basil and cheese to form 4 "sandwiches" with the eggplant on top and bottom of each stack.

**Vegetarian**

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Roasted Chicken & veggies

::INGREDIENTS::
4 6oz chicken breasts
2 Tbsp olive oil
1 tsp salt
2 tsp paprika
1 1/2 tsp dried rosemary
1 tsp minced garlic
1/2 tsp coarse ground pepper
1 1/2 lbs small red potatoes, cut into 1 inch cubes
1 pound fresh green beans trimmed and washed

::DIRECTIONS::
Mix all dry ingredients together and place in a large brown paper bag. Add potatoes and shake to coat. remove potatoes and add to glass casserole dish with bottom coated in oil.
Add chicken to the bag of spices and shake to coat. Place chicken on top of potatoes.
Sprinkle green beans with salt and add to dish around the out side edges. Drizzle with a small amount of oilve oil.
Cover with aluminum foil.
Roast in oven preheated to 350 degrees for 45 minutes, removing foil for the last 10 minutes.

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Grilled lemon chicken with cabbage slaw

::INGREDIENTS::
2 tsp honey
2 Tbsp plus 1 tsp olive oil
5 Tbsp fresh lemon juice
salt & pepper
1/2 small cabbage (1/2 pound), cored and shredded
1 red bell pepper, thinly sliced
1 cup corn kernels (from 1-2 ears, or thawed if frozen)
4 6oz boneless, skinless chicken breasts

::DIRECTIONS::
1. in a large bowl, whisk together honey, 2 Tbsp oil, 2 Tbsp lemon juice, 1/2 tsp salt & 1/4 tsp pepper. add cabbage, bell pepper, and corn, tossing to combine.
2. heat grill to med-high. Rub chicken with the remaining tsp oil and season with 1/2 tsp each salt & pepper. Grill chicken, basting often with remaining 3 Tbsp lemon juice, until cooked through, 5-6 min per side. Serve with slaw.

**Heart Healthy**

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Spaghetti with Zucchini

::INGREDIENTS::
12 oz spaghetti (3/4 box)
3 Tbsp olive oil
4 cloves garlic, thinly sliced
1 1/2 pounds zucchini (4-5) cut into thin half moons
Kosher salt & black pepper
1/4 cup grated parmesan (1 oz)
3/4 jar marinara sauce

::DIRECTIONS::
1. cook pasta according to package directions, drain and return it to the pot.
2. meanwhile, heat the oil in a large skillet over medium-high heat. Add the garlic and cook stirrling frequently until beginning to brown, about 1 minute.
3. Add zucchini to the skillet and season with 1/2 tsp salt, and 1/4 tsp pepper, cooking, tossing occasionally, until the zucchini is just tender, 4-5 min.
4. add the zucchini mixture to the pasta and toss to combine. Add marinara sauce and heat until warm. Sprinkle with parmesan before serving.

**Under $1.50 a serving**

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Week of July 5th, 2010

Due to this being a holiday weekend, I will not post a menu or shopping list for this week. Sorry for any inconvienience. If you need any recipes, just look into the "Recipes" archives. Thanks for the understanding and have a safe and happy 4th of July!

"Hearken dilligently unto Me, & eat ye that which is good..." Isaiah 55:2

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Just some ideas for the holiday weekend to stay healthy

This weekend is the 4th of July. Most of us have BBQ's, family reunions, camping trips, or lake weekends to attend. The fun with family & friends will most likely revolve around FOOD. The problem is this... most of the food we love to share with our families and friends are NOT good for us! Lots of our side dishes are loaded with mayonaise and even if it started out being a vegetable, what we do to it, well takes away any nutritional value. Here are a few pointers and ideas to help keep you healthy during these fun holiday weekends!

• Make a tossed salad full of mixed greens, lots of raw chopped veggies, some beans or egg for protein, and even some nuts and fruit. Offer vinigarette dressings or low fat options.
• Choose to eat lean cuts of grilled meats with minimum sauces on them, such as grilled chicken or a kabob that also is accompanied by some veggies!
• STAY hydrated...by this I mean with water first and foremost, keep any alcoholic drinks to a minimum and don't drink too much juices! Unsweet tea would be another good option.
• If you really cannot resist some potatoe salad and coleslaw or a deviled egg...just keep it in moderation! A bite or two and that's it!
• As for dessert...well, that's my weakness too. I always fix some for my kids and then take a bite of theirs!

Most of all, enjoy your self and have fun with your family and friends!

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Brownie fruit Pizza

::INGREDIENTS::
1 package of brownie mix (plus ingredients to make the brownies) 21.5 oz
1 package of cream cheese, softened
1/3 cup sugar
4 cups of fresh strawberries & blueberries
parchment paper
round 14" baking stone

::DIRECTIONS::
Preheat oven to 375 degrees. Prepare brownie mix accprding to package directions. Cut a circle of parchment paper to fit the 14" round baking stone. Pour brownie batter directly onto the parchment paper that is covering the stone. Spread to a 14" circle. (*DO NOT bake without the parchment paper or the brownie will run off the stone and make a HUGE mess in your oven!) Bake 15-18 min. or until brownie is set, do not over bake! Cool completely. In a med. mixing bowl, combine cream cheese and sugar. Spread mixture over brownie and top with fresh fruit. Refrigerate until ready to serve. Cut into 16 wedges with pizza cutter.

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Shopping list for week of June 28

::KROGER::
Perdue chicken breast $1.29/lb or Heartland Natural Chicken breast $3.99/lb
(if in a hurry, buy the Kroger canned chicken 3/$5)
RF Kroger sour cream, if using it in this weeks recipe $1.99
Kroger shredded cheddar cheese $1.19
cilantro (if using it in the 2 recipes this week)
Minute ready to serve brown rice coupon in this weeks RP
Pace Picante sauce salsa coupon in this weeks SS
Whole Wheat burrito size tortillas
Betty Crocker brownie Mix (if want to make a dessert for the 4th) $1.69 coupon in this weeks SS
Neufatchel cream cheese (if making the brownie dessert)
strawberries 2lbs $3.49
blueberries (if making the dessert) 2/$5
Laura's Lean ground beef $3.99
feta cheese
Fresh Selection baby spinach 2/$4
tomatoes $1.28/ lb
sweet vidalia onions $0.88/lb
sandwhich thins coupon this weeks SS
Kroger fries $1.79
Salmon fillets $3.99/lb
corn on the cob 10/$2
zucchinni & yellow squash $0.99/lb
Baby Back Ribs $3.99/lb
watermelon $3.49
asparagus $1.97/lb
Fresh Selection salad 2/$4
Kroger shrimp $4.99/lb
Whole beef tenderlion $9.99/lb
cherries $1.99/lb
Grillin Beans 3/$5 coupon from a few weeks back
organic milk 2/$5
Silk soy or almond milk 2/$5 coupon dispenser at the Dickson store
Oscar Mayer Deli Fresh meats $2.99 coupon from a few weeks back
organic seedless grapes $1.97/lb
Suddenly Salad coupon this weeks SS
2 Avacado (might want to check Aldi's price on this one!)

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Beef Tenderlion

::INGREDIENTS::
1 (5 or 6-pound) whole filet mignon (beef tenderloin), rinsed to remove unwanted residue
Salt and freshly ground black pepper
1 tablespoon canola oil

::DIRECTIONS::
Preheat oven to 375 degrees F.

Season tenderloin on all sides with salt and pepper. Heat oil over medium-high heat in a large saute pan with an oven safe handle and when oil is hot, sear beef on all sides. (Leave undisturbed for the first 2 minutes or so as you sear each side to allow the seasonings to integrate into the surface of the meat and to allow the caramelization process to begin.)

Transfer entire pan to the oven to finish until meat thermometer reaches an internal temperature of about 118 degrees F and pull out to let rest and carryover cook to an internal temperature of 132 degrees or so for medium-rare as measured on a meat thermometer, or cook until done to your liking. Slice into medallions after the meat has rested.

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Roasted Asparagus

::INGREDIENTS::
1 lb asparagus, fresh
olive oil
kosher salt

::DIRECTIONS::
Holding one asparagus in two hands gently bend until it snaps at its natural spot to break off the end. Using that one as a guide, line up the remaining asparagus and trim ends to match. Lay asparagus on a baking sheet so that they are not on top of each other, drizzle with olive oil, and sprinkle with salt.
Roast in a preheated oven at 425 degrees for 15 minutes.

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Shrimp Salad

::INGREDIENTS::
15 Cups chopped romaine or mixed greens lettuce
20 large frozen shrimp, defrosted (with tails removed)
2 avacados diced
2 cups cooked corn removed from the cob
3 cups diced tomatoes
1 cup crushed tortilla chips (optional)
4 tsp chopped cilantro (optional)

dressing: 1 1/2 Tbsp low fat ranch dressing per salad

::DIRECTIONS::
Divide these ingredients among 4 bowls and prepare individual salads, top with tortillas and cilantro, along with salad dressing

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Chicken & Rice Burritos

::INGREDIENTS::
2 cups "ready to serve" brown rice
1/2 cup salsa
1 cup (6oz) cooked chicken, cubed
1/2 cup shredded cheddar cheese
4 whole wheat tortillas, burrito size
chopped cilantro, optional
Reduced fat sour cream, optional

::DIRECTIONS::
Prepare rice according to package directions. Microwave salsa and chicken on HIGH for 2 min. Stir in cheese and rice. Divide between 4 tortillas and fold. Serve with cilantro and sour cream.

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Mediteranian Burgers

::INGREDIENTS::
1.5-2 lbs lean ground beef
fresh baby spinach (about 2 hand fulls) chopped
2 tomatoes, chopped
red onion, or whatever onion you choose, chopped
1 container feta cheese

::DIRECTIONS::
Combine all ingredients together, pat into 1/2" thick patties, grill to desired doneness
serve with your choice of condiments, on sandwhich thins with french fries or chips

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Menu for the week June 28-July 4

MONDAY
Chicken & Rice Burritos
click here for recipe

TUESDAY
Whole Beef Tenderlion with roasted asparagus & roasted corn
click here for recipe for tenderlion
click here for recipe for asparagus
see recipe archives for grilled corn recipe

WEDNESDAY
Black & Blue salad (using leftover tenderlion meat)
click here for recipe

THURSDAY
Shrimp Salad
click here for recipe

FRIDAY
Terriaki Salmon with grilled veggies & fruit salad
click here for recipe
(see the recipe archives for recipe on grilled veggies & fruit salad)
SATURDAY
Mediteranian Burgers
click here for recipe

SUNDAY
Ribs, grilling beans southwest style, pasta salad
Grill ribs either dry or wet, your choice
use Bush's grilling beans, adding corn and onion to make them southwest with a touch of cumin & paprika to taste
for the pasta salad, use the Suddenly Salad, boxed kind that has tri-colored pasta and is mediteranian or italian, add tomato & onion to give it some veggies!

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Menu for the week June 21-27

MONDAY
Grilled pork tenderlion & couscous & squash
click here for recipe

TUESDAY
Veggie Frittata (and if your husband is a meat man like mine, serve his alongside some of that left over pork tenderlion)
click here for recipe

WEDNESDAY
Salmon & ravioli
click here for recipe

THURSDAY
Broccoli Spaghetti (again, if your man needs to have meat for this meal, cook him some chicken to go with this...although the beans serve as a protein here, so no real need for meat!)
click here for recipe

FRIDAY
Artichoke Flatbread pizzas (if meat is a neccessity, grill some chicken breasts alongside your pizzas)
click here for recipe

SATURDAY
Fajitas
click here for recipe

SUNDAY
Caprese pasta & steak
click here for recipe

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Artichoke flatbread

::INGREDIENTS::
4 whole wheat flat breads (I like Flatout)
olive oil
6 cups fresh spinach
6 oz crumbled garlic & herb feta cheese
2 6oz jars artichoke hearts
1 tomato
salt & pepper
italian seasonings

::DIRECTIONS::
Lightly brush both sides of each flat bread with olive oil. Grill directly over med heat for 2 minutes to toast. Remove from grill. Divide spinach among the 4 pizzas, along with the cheese, artichoke hearts and sliced tomato. Return to grill and grill about 2 more minutes or until toppings are heated through. Sprinkle with salt & pepper & italian seasonings.

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Couscous & squash

::INGREDIENTS::
2 limes
1/3 cup olive oil
1/2 tsp cumin
salt & pepper
2 zucchini &/or yellow squash
1 red onion
1 small head cauliflower
1 cup couscous
parsley, optional

::DIRECTIONS::
Finely shred peel from 1 lime, set aside for couscous. Wisk juice from the lime plus the juice from a second lime with the olive oil, cumin and salt & pepper to taste. Cut squash, & onion into 1/2" thick slices. Cut cauliflower into 4 equal slices. Brush vegetables with some of the lime/oil mixture. Grill uncovered for over med. heat until crisp-tender, turning once. (5 min for squash, 10-12 min for onion & cauliflower) Meanwhile, cook the couscous according to the package directions with shreds of lime peel stirred in. Serve vegetables over couscous, drizzle with remaining lime/oil. Top with parsley.

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Fajitas

::INGREDIENTS::
3 chicken breasts, boneless & skinless
1 pepper, your choice of color, quartered
2 Tbsp olive oil
salt & pepper
8 small flour tortillas
1 avacado, mashed, plus 1 additional avacado, sliced
1/4 cup light mayo
1 tsp chili powder
salsa verde with cilantro, or make your own pico
(pico:, roma tomatoes, diced, purple onion diced, garlic cloves minced, cilantro chopped, lime juice. toss together add salt & pepper to taste)

::DIRECTIONS::
Brush chicken breasts & pepper quarters with olive oil. Sprinle with salt & pepper. Stack the tortillas and wrap in foil. Grill the chicken until no longer pink in the center and juices run clear. Grill the peppers & wrapped tortillas over medium heat about min. turning once half way through. Meanwhile in a bowl, mash the avacado with the mayo, chili powder, & salt & pepper to taste. Cut the grilled chicken & veggies into strips. Pile onto warm tortillas with sliced avacado, mashed avacado/mayo & salsa or pico.

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Veggie Frittata

::INGREDIENTS::
1/3 cup orzo
red & orange sweet peppers
2 Tbsp olive oil
1/2 cup chopped pitted kalamata olives
1/4 cup chopped basil
salt & pepper
8 eggs
1/4 cup milk
1/4 cup shredded parmesan

::DIRECTIONS::
Cook orzo according to package directions, drain. Meanwhile in a large oven safe skillet, cook the 2 chopped & seeded peppers in oil over med-high heat until tender. Stir in orzo, olives, basil, salt & pepper to taste. Beat together eggs and milk. Pour over the orzo mixture in skillet. Reduce heat to medium. As the frittata cooks, run a spatula around the edges, lifting cooked egg toward the center so the uncooked portion flows underneath. Do this until almost all the egg is set. Pop under a broiler for 3 minutes or until top is fully set. Sprinkle with cheese. Cover and let stand for 5 min. Cut into wedges and serve warm.

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Salmon Ravioli

::INGREDIENTS::
9oz package of refrigerated cheese ravioli
2-6oz skinless salmon fillets
salt & pepper
olive oil
60z pkg of fresh baby spinach
2 Tbsp butter
3 garlic cloves, sliced
lemon
shaved parmesan cheese

::DIRECTIONS::
cook the package of cheese ravioli according to package directions, drain. Meanwhile, rinse salmon fillets & pat dry. Sprinkle with salt & pepper. Heat some olive oil in a skillet over med. heat. Add salmon & cook 6-8 min. or until salmon flakes easily, turning once. Remove salmon and cover to keep warm. Ass the baby spinch cooking until just wilted. Remove from skillet. Melt butter in the skillet with the garlic and squeeze 1/2 the lemon into the butter. Slice salmon & divide among plates with the cheese ravioli & spinach. Drizzle with the warm butter & top with the shaved parmesan. Cut remaining lemon into wedges and serve with salmon.

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Caprese Steak & pasta salad

:INGREDIENTS::
8oz large rigatoni pasta
1/2 cup basil pesto
4 roma tomtoes
1 lb. Flat Iron steak
4 oz fresh mozzarella cheese
fresh basil

::DIRECTIONS::
Cook pasta according to package directions, and drain. Meanwhile, brush 2 Tbsp pesto on the steak, cut into 4 portions. Skillet cook the steaks over Med heat about 10 minutes, turning once. Divide pasta among plates, top with steak, sliced roma tomatoes, & mozzarella cheese slices. Microwave pesto for 20 seconds until hot. Drizzle over the salads and serve with fresh basil on top.

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Broccoli Spaghetti

::INGREDIENTS::
12-16 oz spaghetti noodles
6 cups broccoli florets
2-15oz can cannellini beans
20oz jar light Alfredo sauce
6 cloves garlic, chopped
1/2 cup croutons, optional
crushed red pepper flakes, optional

::DIRECTIONS::
Cook spaghetti according to package directions. Add the broccoli the last 3 minutes of spaghetti cook time. Meanwhile in a blender, combine rinsed and drained cans of cannellini beans, one at a time with 10 oz of alfredo sauce and 3 cloves of chopped garlic along with 1/2 cup of pasta water. Blend until nearly smooth, then add the other can and remaning alfredo & garlic and blend until smooth, adding another 1/2 cup pasta water. Pour the sauce into a saucepan and heat over med heat until hot. Drain noodles and broccoli. Spoon sauce onto plates, top with pasta/broccoli mixture and dashes of crushed red pepper flakes. Crush the croutons and sprinkle on top if desired.

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Shopping List for the week of June 14, 2010

::KROGER::
Burrito size flour tortillas
vine ripe slicer tomatoes $1.29/lb
Angus Top Sirlion Steak $5.99/lb (get enough to feed your family 2 times off this steak, see menu)
Tyson bag frozen chicken tenderlions $6.99
Tyson bag frozen chicken breasts $6.99 (may need 2 bags, depending on your family, see menu)
red, green & yellow bell peppers 10/$10
Marinara sauce Hunts Traditional 10/$10, get 2
Ribeye Steaks (get enough for your family) $5.99/lb
fresh rosemary (found hanging in a plastic container past the salad stuff with the garlic)
cesar dressing (your choice of brand, or whatever you have a coupon for)
grapes $1.28/lb
lime juice (the little limes are in the produce section, if you want a bigger bottle, in the isles)
lettuce (your choice, Fresh Selection 10/$10, buy 2-3 see menu; or Organic blends $2.99, buy at least 2, see menu)
Frozen Kroger corn, chopped spinach, mixed veggies 10/$10
Mexican 2 % cheese KRAFT $1.99 Use coupon from the shooter machine that was there in Dickson if you grabed some like I have been advising!
Mozzarella 2% cheese KRAFT $1.99
shredded parmesan cheese Kroger brand $2.99
Salsa (whatever brand you choose, or have a coupon for)
Private Selection blue cheese crumbles (over by the cream cheese & specialty cheeses at back of store)
Mutli Grain Pene Pasta (Creamette 10/$10, or buy the brand you have a coupon for if its cheaper)
Ritz crackers (buy whole wheat or low fat) $1.88
carrots 10/$10
Assorted Pork Chops (buy enough for your family)$2.49/lb
cucumber 10/$10
other good deals this week:
Simply Lemonade 10/$10
whole fryer chicken (freeze for another time, see crock pot chicken recipe in the archives) $0.99/lb
Thomas English Muffins BOGO FREE (buy the mulit grain, only 100 cal. per muffin)
Blue Diamond Almond millk 32 oz $1.99 (there have been coupons in the paper about 2 months ago)
Cascade Ice Organic Sparkling Water 10/$10
Hillshire Farms lunch meat (coupons for these are in the paper all the time) $2.99 8-9oz
ocean spray crasins 10/$10
Mangos $0.77 each
seedless watermelon $3.49
organic strawberries 2/$5 16oz
avacados 10/$10

::ALDI::
*these items are only current through Tuesday!!!*
mushrooms, get 2
Fit & Active Italian Dressing
2 garlic cloves
crushed red pepper
lemon juice
olive oil
zucchini
squash
onions
blueberries $0.99 pint
strawberries $1.50 16oz
bananas
Neufatchatel cream cheese
avacados $0.89 each
chili powder
cumin
balsamic vinegar
*remember to check your pantry first to see if yo already have some of these items before you shop! Also do not double buy what may be listed on both lists! Just to show you the prices at both places.)

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Menu for the week June 14-20

MONDAY
Chicken Cheese Salsa
click here for recipe

TUESDAY
Sizzling Grilled Fajitas with Rice
click here for recipe

WEDNESDAY
Chicken Parmesan Bundles with salad
click here for recipe

THURSDAY
Black & Blue Salad (use leftover steak from fajitas)
click here for recipe

FRIDAY
Cesar Pork Chops with mixed veggies steamed
used a package of frozen mixed veggies, place in a steamer or in a microwaveable safe bowl with 1Tablespoon water and microwave for 3-5 min. Look for instructions on the package.
click here for Chops recipe

SATURDAY
Grilled Chicken Pizza Kabobs
with fruit salad
click here for recipe for kabobs
look in recipe archives for fruit salad recipe or make up your own!

SUNDAY
**Father's Day**
Rosemary Steaks with grilled veggies
click here for recipe for steaks
look in the recipe archives for the grilled veggies recipe, or make up your own!

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Black & Blue Salad

INGREDIENTS
Lettuce of your choice (best with romaine or baby spinach)
Top Sirloin or flank steak cooked & cut into 1/4" thick strips
Onion slices (red onion is best)
Tomato
blue cheese crumbles
Balsamic vinegar
EVOO (extra virgin olive oil)
basil
oregano
salt & pepper

DIRECTIONS
Place washed and dried lettuce in bowl
top with cooked & sliced steak pieces, onion sliced, tomato slices, blue cheese crumbles
mix together in a bottle with a spout, 1/4 cup balsamic vin. & 1/4 cup EVOO with 1 tsp basil & 1 tsp oregano, & 1/8 tsp pepper, shake or stir well to mix.
salt salad at your own desired taste
pour dressing over salad and enjoy!

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Sizzling Grilled Steak Fajitas

INGREDIENTS
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 cloves garlic, finely chopped
2 tablespoons lime juice
1 lb tops sirloin steak or flank steak, cut into 1/2-inch strips
1 red or yellow bell pepper, seeded, cut into rings
1 small onion, thinly sliced, separated into rings
4 flour tortillas for burritos (8 inch; from 11-oz package)


DIRECTIONS
1. In medium bowl, mix chili powder, cumin, salt, garlic and lime juice. Add steak, bell pepper and onion; stir to coat. Cover bowl; refrigerate at least 2 hours to marinate, turning once.
2. Heat gas or charcoal grill. Cut 2 (18x12-inch) sheets of heavy-duty foil. Remove steak and vegetables from marinade; discard marinade. Place half of steak and vegetables on center of each sheet. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal. Cut another sheet of foil; wrap tortillas securely in foil.
3. Place packets on grill over medium heat. Cook steak and vegetables 10 to 15 minutes or until steak is barely pink in center and vegetables are crisp-tender. Cook tortillas 2 to 3 minutes or until warm. Open foil carefully to allow hot steam to escape.
4. Serve each steak and vegetable packet with 2 tortillas. If desired, top tortillas with shredded lettuce, sour cream, guacamole, shredded cheese and salsa.

Oven Directions: Heat oven to 425°F. Marinate steak and vegetables and prepare packets as directed above; place packets on cookie sheet. Prepare tortilla packet as directed above. Bake steak and vegetable packets 15 to 20 minutes or until steak is barely pink in center and vegetables are crisp-tender. Bake tortillas 3 to 5 minutes or until warm. Serve as directed above.

Nutritional Information
1 Serving: Calories 450 (Calories from Fat 110); Total Fat 13g (Saturated Fat 3g, Trans Fat 2g); Cholesterol 75mg; Sodium 990mg; Total Carbohydrate 50g (Dietary Fiber 3g, Sugars 5g); Protein 34g Percent Daily Value*: Vitamin A 50%; Vitamin C 70%; Calcium 15%; Iron 25% Exchanges: 3 Starch; 0 Other Carbohydrate; 1/2 Vegetable; 3 Lean Meat; 1/2 Fat Carbohydrate Choices: 3

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Cesar Pork Chops

INGREDIENTS
2 teaspoons dried Italian seasoning
1/2 cup purchased creamy Caesar salad dressing
4 (1/2-inch-thick) center-cut bone-in pork chops
1 oz. (1/4 cup) shredded fresh Parmesan cheese

DIRECTIONS
Heat oven to 375°F. Spray 12x8-inch (2-quart) glass baking dish with nonstick cooking spray. Sprinkle both sides of pork chops with Italian seasoning. Pour salad dressing into a pie pan or shallow dish.
2. Dip both sides of pork chops in salad dressing, coating well. Place in sprayed baking dish. Sprinkle with cheese. Discard any remaining salad dressing.
3. Bake at 375°F. for 35 to 40 minutes or until pork is no longer pink in center

Nutritional Information
1/4 of Recipe: Calories 290 (Calories from Fat 150); Total Fat 19g (Saturated Fat 6g); Cholesterol 70mg; Sodium 550mg; Total Carbohydrate 8g (Dietary Fiber 0g, Sugars 1g); Protein 25g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 15%; Iron 8% Exchanges: 1/2 Starch; 3 1/2 Lean Meat; 2 Fat

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Grilled Chicken Pizza Kabobs

::INGREDIENTS ::
3/4 lb uncooked chicken breast tenders (not breaded)
1/2 medium red bell pepper, cut into 1-inch pieces (1/2 cup)
1/2 package (8-oz size) fresh whole mushrooms
2 tablespoons reduced-fat Italian dressing
1 teaspoon pizza seasoning
2 tablespoons grated Parmesan cheese
1/4 cup pizza sauce (from 14-oz jar)

::DIRECTIONS::
1. Heat gas or charcoal grill. On each of two 11-inch metal skewers, thread chicken, bell pepper and mushrooms alternately, leaving 1/2-inch space between each piece. Brush kabobs with dressing; sprinkle with pizza seasoning.
2. Cover and grill kabobs over medium heat 9 to 11 minutes, turning once, until chicken is no longer pink in center. Sprinkle immediately with cheese.
3. Meanwhile, in 1-quart saucepan, heat pizza sauce over low heat. Serve kabobs with warm sauce.

Nutritional Information
1 Serving: Calories 290 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 105mg; Sodium 540mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 5g); Protein 42g Percent Daily Value*: Vitamin A 30%; Vitamin C 40%; Calcium 10%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 5 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1/2

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Canning Bread & Butter Pickles

Yields 8 pints
::YOU NEED::
1 gallon small cucumbers
2 BIG green bell peppers, or 4 small ones
8 small white onions
chopped bag of ice
ice cream salt
3 cloves garlic
5 cups sugar
1 1/2 tsp tumeric
1/2 tsp ground clove
1 1/2 tsp celery seed
2 tsp mustard seed
3 cups apple cider vinegar
8 pint size jars
new lids
clean ringers
big, deep dish pan
a few dish towels
BIG pot
wide mouth funnel
ladel
::DIRECTIONS::
1)Cut cucumbers & bell peppers into thin slices & onions into thin rings, all about 1/8" thin strips
2)put all veggies mixed well into the dish pan & cover with chopped ice, top ice with 1/3 cup ice cream salt & cover with a towel for 3 hours
3)in the mean time, chop garlic fine & place jars in a warm oven to sterilize, at about 200 degrees; bring to a boil 3 cups vin, garlic, tumeric, ground cloves, celery & mustard seeds & sugar,boil 5 min, then, reduce to simmer cooking slow until sugar dissolves. bring a shallow pan of water to a boil, add lids & reduce to simmer.
4)when 3 hours is up, drain veggies & rinse WELL, add to the liquid mixture as it simmers.
5)pack into hot jars with a wide mouth funnel & ladel. wipe rims clean & set lid ontop followed by a ringer. hand tighten, place to the side to seal. Do not move for 24 hours.

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Canning Dill Pickles

It is hard to tell you how many cucumbers you need, but you need ALOT, and they need to be picked while still med.-small. If you let them get GIANT, they are too seedy, and do not crisp well!
::YOU NEED:
clean mason jars for canning Qt. size
new lids
ringers for lids
cucumbers
white or yellow onions (about 4-5 depending on how many cucumbers)
garlic (about 3 heads)
water
apple cider vinegar (I'd go ahead & get a gallon)
canning salt (in the green box)
fresh dill heads (these are yellow & you need a flower head per jar)
large pot
jar lifter
tongs
rubber spatula
powdered alum
measuring spoon, 1 tsp
measuring cup, 1 cup
qt size measuring cup
extra dish towels
::DIRECTIONS::
1)Place empty jars in a warm oven on 200 degrees laying on the racks to sterilize
2)cut up cucumbers after you wash them good, into either spears, or chips. However you like.
then cut up onion into chunks, then peal garlic cloves
3)in a LARGE pot, mix 3 qts water, 1 qt vinegar, 1 cup canning salt. Heat liquid to a boil.
4)when mixture comes to a boil, grab one jar at a time (with jar lifter) out of the oven, pack with 2 chunks onion, 3 garlic cloves, one dill flower head & as many cucumbers as you can fit.
5)laddle the hot liquid into the jar, and set to the side (do not put a lid on yet!!!)
6)do this until all the liquid or cucumbers are gone, which ever comes first. Just make sure that the liquid covers the vegetables completely.
7)cool all jar with the liquid and vegetables to room temp. Strain off the liquid back into the pot, and bring to a boil again.
8)Repeat steps 5-7, 2 more times for a total of 3 times all together. Meanwhile place the lids in a shallow pan of water and bring to a boil, then reduce to simmer.
9)on the 3rd, and last time, do not cool completly, add 1 tsp powdered alum to each Qt jar. use a rubber spatula and gently insert down the inside wall of the jar a few times to release any bubbles. Wipe the rim with a clean damp cloth. With tongs, grab a lid and place gently on the jar, then add a ringer and tighten to hand tight. Set aside.
10)set the finished jars somewhere that they will not be bummped or disturbed for at least 24 hours. Set them on a towel since jars are HOT. As they cool you should hear a "Ping" noise as each lid seals. Check each jar to make sure that lids have sealed by looking for an indention in the middle of each lid. Using a permanent marker, write the date on each lid. Store in a panrty or cabinet where it is dry and dark.

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Email

If you have been trying to get signed up for the weekly menu email & it hasn't worked, I appologize! It is not up and working! If you haven't done so already, go to the home page and click the "subscribe" button. Fill out your name and email, and that's it! Thanks for patiently understanding we are still new at this and trying to work out the quirks! Also, if you try a recipe and like it, please comment! That way others will be more likely to try it as well. Or if you added something that made it even better, yet still healthy, post a comment on that too! Thanks!

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Summer 2010-canning

Well, I have had several of you ask me to post recipes and directions on how to can/preserve your fruits and vegetables at home. If you know me, you know that I have been canning now for 6 years. My mother-in-law & I decided when I was pregnant with my oldest that we would start having a garden. She taught me how to can and has shared her recipes with me, that I will now share with you!
My goal is to put the recipes out and then have a 3 page planner that you can print off that will help you when your canning day comes. Wether or not you have your own garden is not necessary. There are plenty of farmers markets around that you can buy what your family will eat. The canning however is up to you!
The recipes are easy to follow, however if you have never canned before, I recommend you asking someone with experience to help you the first time. Especially when using a pressure canner. Also, the pressure canners are quite expensive, so I also recommend asking around your family to see if there is one that is not being used anymore. If it is an older canner, beware that the pressure gauge & even the seal may be bad and need replacing. Look for the owners manual or download one online to help you with replacing the parts!
Otherwise you can buy a waterbath canner at Fred's for $15.00. It works just as well, but takes twice as long to process. Plus I think the shelf life of your vegetables is not as long when they have been processed in a water bath vs. a pressure canner! Some things I preserve, can be done "open kettle" meaning you don't need a canner at all!
If you get started and have any questions, feel free to contact me through email, facebook or if you have my number, call me! I'd be glad to help in any way!
So look for the recipes for canning and go ahead and give it a try! Good luck and enjoy!

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Shopping list for week of June 7, 2010

::KROGER::

• Shoulder Roast $2.99/lb (get a 3-5lb)
• fresh green beans $0.99/lb (get 2 lbs or more)
• red potatoes $0.99/lb (get 1 lb)
• whole wheat hoggie buns 6"
• Dole Salad 2/$4, get 2 so you can have salads for lunch!
• grape tomatoes 2/$3, get however many you think you'll need (2 if you like tom on kabobs)
• Cumberland Gap Ham $1.77/lb (get a 3-4lb)
• Green Giant steamers vegetables, (brussel sprouts, broccoli, mixed veggies) 3/$5 use coupon from a few weeks ago for these)
• blackberries Or blueberries (maybe both)
• raspberries (all berries, 2/$4)
• Ground Perdue farms Turkey $1.97/lb
• seedless watermelon $3.99
• organic potatoes 3lb bag $1.68
• Shrimp 41-50ct $4.99
• catfish $4.99
• Boil in a bag brown rice Kroger brand
• Eggs $0.98 doz.
• Skim, almond, or soy milk, your choice 2/$5 @Dickson store there is a coupon dispenser for the Silk soy & almond right there for $0.55 off 1
• frozen whole wheat biscuts

::ALDI::

This week onlly until Tuesday (this is when their weekly sale ends), they have the following Fresh produce:

• pineapple $0.99
• strawberries $0.99
• roma tomatoes 8pk $1.99
• carrots $0.99
• avacados $0.49
• onions $1.99 3lbs
• dry onion soup 2 pk
• cream of mushroom can soup
• fit & active salad dressing of your choice
• lemon juice
• spices, seasoning for kabobs and catfish ( cumin, mrs. dash, or imitation, salt & pepper)
• Shredded cheddar cheese
• sliced motzarella (if using it on beef dip sand.)
• ground mustard (if you don't already have it)
• small can of tomato sauce
• old fashioned oats
• mushrooms (if you are wanting them sauted for the beef dip sand. or kabobs)

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Turkey Meatloaf

::INGREDIENTS::
1 lb of ground turkey
small can of tomato sauce (6oz or smaller)
1/3 cup of old fashioned oats
2/3 cup evaoprated milk (for a healthy alternative, try plain almond milk)
salt & pepper to taste
2 Tbsp chopped onion
(any hidden veggies, I chop carrots or zucchini and add to mine)

::DIRECTIONS::
Comine all ingredients except tomato sauce and form into a loaf
in an 8x8 casserole dish, cover the bottom with tomato sauce, place loaf on top
top with remainder tomato sauce
cover with aluminum foil
Bake 1 hour at 350 degrees
the last 10 minutes, remove foil

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Beef Dip Sandwiches

::INGREDIENTS::
leftover beef roast, cooked in crock pot, shredded
leftover gravy from roast cooked in crock pot
cooked onions
sauted mushrooms (if desired)
whole wheat hoggie buns 6"

::DIRECTIONS::
heat the leftover meat and gravy to warm
cook onions in with the mushrooms if sauteing(see sauted mushroom recipe in the June Archives)
slice hoggie buns in half lengthwise, top with beef and veggie
dip in sauce (gravy)
add motzzarella cheese slices to sandwiches if desired

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Roast with veggies in the crock pot

::INGREDIENTS::
roast, your choice of cut, & at least 3 lbs
fresh veggies, (green beans, carrots, potatoes, onion) chopped or green beans whole
can of cream of mushroom soup
pkt of dry onion soup
1 1/2-2 cups water

::DIRECTIONS::
place the roast and veggies in the crock pot, line with a crock pot bag for EASY clean up!
combine soups and water till mixed well, pour over meat and veggies
cook on low for 8 hours

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Menu for week June 7-13

*This menu is designed for families of 4, please adjust the amounts to double or 1/2 as needed to fit your family*


::Monday::
Roast with green beans & potatoes. Crock pot, one dish wonder!
click here for recipe

::Tuesday::
Beef Dip sandwiches, & salad
click here for recipe

::Wednesday::
Ham with steamed brussel sprouts & baked potato
cook ham according to direction on package, same for the steamed veggies


::Thursday::
Breakfast for dinner(click here for recipe)
Fruit salad (toss raspberries & blackberries together, coat with plain FF yougurt if you have some, or slightly sweeten with stevia or sugar)


::Friday::
Turkey meatloaf with steamed veggies & fresh sliced watermelon
click here for recipe


::Saturday::
Shrimp kabobs served over a bed of rice(click here for recipe)sub. shrimp for beef

::Sunday::
Grilled Catfish (seasoned with Mrs. Dash & some fresh lemon juice)
stir fried green beans, click here for recipe
rice
**Don't forget your water!!!**



::Breakfast ideas::
Raspberries & Blackberries are on sale 2/$4, use them in a smoothie, or atop some cereal or yogurt
an egg and some fresh fruit along side a cup of coffee or green tea is always a great combo!

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