Meal Plan for the week of 6/27 - 7/3. Again, a fairly simple menu due to healing time, once I have recovered I hope to get back to enjoying my time in the kitchen cooking for my family.
Sunday, June 27 Dinner
Barbecue Chicken Packets
Recipe source: Kraft
PREPARATION INSTRUCTIONS
1. HEAT grill to medium-high heat.
2. PLACE 1 chicken breast in center of each of 4 large sheets heavy-duty foil; top with remaining ingredients.
3. BRING up foil sides. Double fold top and ends to seal each packet, leaving room for heat circulation inside.
4. GRILL 12 to 15 min. or until chicken is done (165°F). Cut slits in foil to release steam before opening each packet.
Servings:
INGREDIENTS
1 lb
small boneless skinless chicken breast halves
3/4 cup
Kraft Original Barbecue Sauce
1 (15 1/4 oz)
can corn, drained
1/2 cup
chopped green peppers
.
= Meijer One Stop Special = Coupon
This recipe is a product of Kraft. All rights reserved.
Monday, June 28 Dinner
Beef and Broccoli Supreme
Recipe source: TryFoods International
PREPARATION INSTRUCTIONS
(Prep Time:10 minutes, Total Time:55 minutes)
1. Preheat oven to 350°F. Lightly grease 3-quart rectangular baking dish. Set aside.
2. In large saucepan cook broccoli in small amount of boiling salted water 6 to 8 minutes or until crisp-tender. Drain.
3. In large skillet cook ground beef and onion until beef is brown; stir in garlic and ginger. Drain fat.
4. In large bowl stir together beef mixture, rice, soup, milk, cheese, salt and pepper. Add broccoli. Lightly toss until combined. Spoon into prepared baking dish. Bake, uncovered, 30 to 35 minutes or until bubbly around the edges.
Servings:6
INGREDIENTS
1 (10 3/4-oz.)
can cream of chicken soup
1/2 tsp.
salt
1 tbsp.
peeled grated gingerroot
1 cup
milk
1
medium onion, chopped
1 lb.
lean ground beef
1/4 tsp.
freshly ground black pepper
3 cups
cooked white rice
1
clove garlic, minced
4 cups
chopped fresh broccoli
1 cup
shredded Cheddar cheese
.
= Meijer One Stop Special = Coupon
NUTRITIONAL INFORMATION Serving size: 6
% Daily Value
Calories 366
Total Fat 14g
22%
Saturated Fat 7g
34%
Trans Fat 0g
Cholesterol 67mg
22%
Sodium 789mg
33%
Total Carbohydrates 34g
11%
Dietary Fiber 2g
9%
Sugars 4g
Vitamin A 1006IU
20%
Vitamin C 32mg
53%
Calcium 221mg
22%
Above information is approximate and depends upon the nature and exact quantity of ingredients used.
This recipe is provided by Try Foods International, Apopka, Florida, and is reproduced by permission. All rights reserved.
Tuesday, June 29 Dinner
Pork Tenderloin with Ponzu Sauce
Recipe source: TryFoods International
PREPARATION INSTRUCTIONS
(Prep Time:15 minutes, Total Time:45 minutes)
1. Place pork in large resealable plastic bag. Add 3/4 cup of the ponzu sauce. Seal and refrigerate 1 hour.
2. Meanwhile, whisk together remaining 1/4 cup ponzu sauce, lemon peel, juice, honey, ginger and red pepper flakes. Set aside.
3. Spray grill rack with nonstick spray and heat to medium-high. Remove pork from bag; discard marinade. Grill pork 10 minutes on each side, brushing occasionally with ponzu sauce mixture. Grill pork until meat thermometer registers 155°F for medium. Remove pork and let stand 10 minutes. Slice pork and arrange on platter. Garnish with fresh cilantro, if desired.
Servings:8
INGREDIENTS
Fresh cilantro sprigs (optional)
1/2 tsp.
crushed red pepper flakes
1 tbsp.
fresh lemon juice
1 tsp.
freshly grated lemon peel
1 tbsp.
honey
1 tsp.
peeled, minced gingerroot
1 (2 lb.)
pkg. pork tenderloin
1 cup
ponzu sauce, divided
.
= Meijer One Stop Special = Coupon
NUTRITIONAL INFORMATION Serving size: 1
% Daily Value
Calories 194
Total Fat 5g
8%
Saturated Fat 1g
5%
Cholesterol 84mg
28%
Sodium 327mg
14%
Total Carbohydrates 5g
2%
Above information is approximate and depends upon the nature and exact quantity of ingredients used.
This recipe is provided by Try Foods International, Apopka, Florida, and is reproduced by permission. All rights reserved.
Wednesday, June 30 Dinner
Baked Tilapia with Brown Butter
Recipe source: TryFoods International
PREPARATION INSTRUCTIONS
(Prep Time:2 minutes, Total Time:17 minutes)
1. Preheat oven to 350ºF. Coat baking dish with nonstick cooking spray.
2. Season tilapia with salt and pepper to taste. Drizzle with lemon juice. Place in prepared baking dish. Bake 12 to 15 minutes or until fish flakes easily with a fork.
3. Meanwhile, melt butter in small skillet over low heat until foamy, and butter begins to brown, about 3 to 4 minutes. Strain butter into small bowl.
4. Drizzle butter over tilapia; sprinkle with toasted almonds.
Servings:4
INGREDIENTS
1 tbsp.
lemon juice
1 tbsp.
sliced almonds, toasted
1 1/4 lb.
tilapia filets
1 tbsp.
unsalted butter
.
= Meijer One Stop Special = Coupon
NUTRITIONAL INFORMATION Serving size: 1/4 of recipe
% Daily Value
Calories 152
Total Fat 5g
7%
Saturated Fat 3g
13%
Cholesterol 77mg
26%
Sodium 123mg
5%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Vitamin C 2mg
3%
Above information is approximate and depends upon the nature and exact quantity of ingredients used.
This recipe is provided by Try Foods International, Apopka, Florida, and is reproduced by permission. All rights reserved.
Thursday, July 1 Dinner
BLT Catfish Sandwiches
Recipe source: TryFoods International
PREPARATION INSTRUCTIONS
(Prep Time:20 minutes, Total Time:30 minutes)
1. Combine chili sauce, ketchup, 2 tablespoons of the lemon juice and hot sauce in small bowl; set aside.
2. Preheat grill to medium-high. Drizzle remaining 2 tablespoons lemon juice over catfish and sprinkle with lemon pepper and salt. Grill, covered with grill lid, on grill rack coated with nonstick cooking spray, 5 to 7 minutes on each side or until fish flakes with a fork.
3. Arrange catfish, bacon, lettuce, tomatoes and onion, if desired, evenly on bottom halves of bread. Spread top halves with reserved sauce and serve immediately.
Servings:4
INGREDIENTS
1 to
2 thinly sliced tomatoes
4
slices bacon, cooked
1/4 tsp.
salt
4
red onion slices (optional)
4
lettuce leaves
1/2 tsp.
lemon pepper
4 tbsp.
lemon juice, divided
2 tbsp.
ketchup
1/4 tsp.
hot sauce
2 tbsp.
chili sauce
4
catfish fillets
4
slices white or wheat bread
.
= Meijer One Stop Special = Coupon
NUTRITIONAL INFORMATION Serving size: 1
% Daily Value
Calories 282
Total Fat 13g
20%
Saturated Fat 3g
17%
Cholesterol 59mg
20%
Sodium 589mg
25%
Total Carbohydrates 18g
6%
Dietary Fiber 2g
8%
Vitamin A 522IU
10%
Vitamin C 15mg
25%
Calcium 51mg
5%
Above information is approximate and depends upon the nature and exact quantity of ingredients used.
This recipe is provided by Try Foods International, Apopka, Florida, and is reproduced by permission. All rights reserved.
Friday, July 2 Dinner
Butterflied Roast Chicken
Recipe source: TryFoods International
PREPARATION INSTRUCTIONS
(Prep Time:10 minutes, Total Time:55 minutes)
1. Preheat oven to 500°F. Season chicken to taste on both sides with salt and pepper. Make an incision in both of chicken’s thighs, tucking legs in.
2. Heat oil in large ovenproof skillet or iron Dutch oven over medium heat. Place chicken skin side down, browning 3 to 5 minutes. Remove from heat, flipping chicken over to skin side up.
3. Place in oven. Bake 35 to 40 minutes, basting once after 20 minutes, until chicken is no longer pink and instant-read thermometer registers 185°F. Remove chicken to serving platter, covering loosely with aluminum foil.
4. Discard fat from skillet; place skillet over medium heat. Add butter and shallots, stirring until golden but not burned. Add lemon and orange peel and juices and honey; bring to a rolling boil. Remove from heat; immediately spoon sauce over chicken.
Servings:4
INGREDIENTS
Grated peel and juice of 1 lemon and 1 orange
2 tbsp.
butter
2 tbsp.
canola or corn oil
1 tbsp.
honey
3/4 cup
minced shallots or green onions
1
whole chicken, butterflied*
.
= Meijer One Stop Special = Coupon
NUTRITIONAL INFORMATION Serving size: 1
% Daily Value
Calories 615
Calories from Fat 344
Total Fat 38g
59%
Saturated Fat 11g
56%
Cholesterol 181mg
60%
Sodium 160mg
7%
Total Carbohydrates 13g
4%
Dietary Fiber 0g
2%
Sugars 7g
Vitamin A 878IU
18%
Vitamin C 21mg
34%
Calcium 47mg
5%
Above information is approximate and depends upon the nature and exact quantity of ingredients used.
This recipe is provided by Try Foods International, Apopka, Florida, and is reproduced by permission. All rights reserved.
Saturday, July 3 Dinner Chicken and Ham Shells Marinara
Recipe source: TryFoods International
PREPARATION INSTRUCTIONS
(Prep Time:25 minutes, Total Time:55 minutes)
1. Preheat oven to 350°F. Coat 11x7-inch baking dish with nonstick cooking spray; set aside.
2. Prepare and drain pasta according to package directions.
3. Meanwhile, stir together ricotta cheese, cheese spread, chicken, ham, 1/4 cup of the Parmesan cheese, green onions and garlic pepper; mix well.
4. Lightly cover bottom of prepared baking dish with some of the marinara sauce. Fill shells evenly with ricotta mixture. Place shells in baking dish. Drizzle remaining marinara sauce and Alfredo sauce over shells. Sprinkle with remaining 1/4 cup Parmesan cheese. Cover loosely with foil coated with nonstick cooking spray.
5. Bake 20 minutes. Remove foil. Bake 10 to 20 minutes more or until heated through. Serve drizzled with additional marinara sauce and sprinkle with additional Parmesan, if desired.
Servings:4
INGREDIENTS
Additional Parmesan cheese (optional)
4 oz.
rotisserie chicken, shredded
1 cup
reduced-fat ricotta cheese
16
large pasta shells
2
green onions, sliced
1/2 tsp.
garlic pepper
1/3 cup
garlic and herb spreadable cheese
3/4 cup
bottled marinara sauce, divided
2 tbsp.
bottled Alfredo sauce
3 oz.
Virginia ham, diced
Additional marinara sauce (optional)
1/2 cup
shredded Parmesan cheese, divided
.
= Meijer One Stop Special = Coupon
NUTRITIONAL INFORMATION Serving size: 1/4 of recipe
% Daily Value
Calories 348
Calories from Fat 125
Total Fat 14g
21%
Saturated Fat 8g
42%
Cholesterol 112mg
37%
Sodium 792mg
33%
Total Carbohydrates 31g
10%
Dietary Fiber 2g
7%
Sugars 5g
Vitamin A 535IU
11%
Vitamin C 2mg
3%
Calcium 266mg
27%
Above information is approximate and depends upon the nature and exact quantity of ingredients used.
This recipe is provided by Try Foods International, Apopka, Florida, and is reproduced by permission. All rights reserved.
= Meijer One Stop Special 
= Coupon
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