HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato Fettucine DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Taco Healthy Plan - Parmesan LEFTOVERS Healthy Plan Grilled Turkey Taquitos Crusted Tilapia Greek Chicken Healthy Plan Dark Healthy Plan Oven- Chocolate Sorbet Roasted Broccoli and Cauliflower
DAY 1 HEALTHY PLAN PHILLY CHEESESTEAK SLOPPY JOES M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 389 Fat: 14 Carbohydrates: 23.3 Protein: 35.5 Fiber: 3.8 Saturated Fat: 6.9 Sodium: 522 Sugar: 5.5 Cholesterol: 87 1 pound lean ground beef (93/7) 1 onion (diced) 1 green pepper (diced) 1 (8 ounce) package sliced mushrooms 1/4 cup steak sauce 1 cup low-sodium beef stock Salt and pepper (to taste) 6 slices provolone cheese 6 whole wheat hamburger buns or rolls 1. Preheat broiler to low. 2. In large skillet over medium-high heat brown the ground beef about 5-6 minutes. 3. Add the onion, green pepper and mushrooms and cook another 3-4 minutes, until they start to get tender. 4. Stir in the steak sauce and beef stock, season with salt and pepper, bring up to a low boil and cook for about 2 minutes. 5. Open buns and place on a baking sheet. Place a slice of cheese on the top half of each bun and put pan in the broiler. Broil for 1-2 minutes, or until cheese is melted and buns are golden brown. 6. Place a scoop of the meat on the bottom half of the bun, drizzle with additional steak sauce and place cheesy bun on top.
HEALTHY PLAN - BAKED SWEET POTATO FRIES S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 40 Minutes Calories: 146 Fat: 7.1 Carbohydrates: 20.5 Protein: 1.1 Fiber: 2.1 Saturated Fat: 1 Sodium: 199 Sugar: 0.4 3-4 medium sized sweet potatoes 3 Tablespoons olive oil 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon garlic salt 1 Tablespoon cornstarch 1. Preheat oven to 450 degrees. 2. Wash and peel sweet potatoes. Cut sweet potatoes into fry shaped slices. Put sweet potatoes in a large resealable bag and add the rest of the ingredients to the bag. Close the bag and shake until all of the sweet potatoes are evenly coated. 3. Pour contents of the bag onto a cookie sheet lined with foil and spread fries out evenly. 4. Bake for 40-45 minutes, flipping halfway through, or until browned on the outside.
DAY 2 HEALTHY PLAN ZUPPA TOSCANA SOUP M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 30 Minutes Calories: 385 Fat: 15.1 Carbohydrates: 41.5 Protein: 22.6 Fiber: 5.2 Saturated Fat: 7.3 Sodium: 942 Sugar: 6.4 Cholesterol: 76 1 pound Italian turkey sausage 4 slices turkey bacon (diced into small pieces) 1 large sweet onion (chopped) 4 cups low-sodium chicken broth 2 cups water 3 large russet potatoes (scrubbed, rinsed, and diced into quarter inch pieces) 2 garlic cloves (minced) 1/4 teaspoon crushed red pepper flakes Salt and pepper (to taste) 2 cups packed kale (chopped) 1 1/2 cups half and half 1/3 cup finely shredded Parmesan cheese for garnish (optional) 1. Heat saucepan over medium-high heat. Crumble sausage into 1-inch pieces and add to saucepan. Cook sausage, stirring occasionally until cooked through. Drain sausage onto a plate or baking dish lined with paper towels, set sausage aside. 2. Add diced bacon and chopped onion to saucepan and saute mixture until bacon is cooked through and onions are translucent, about 3-5 minutes longer. 3. Add chicken broth, water, sliced potatoes, garlic, and salt and pepper. 4. Bring soup just to a boil then reduce heat to medium-low and stir in cooked sausage. 5. Cover saucepan and simmer, stirring occasionally, until potatoes are nearly tender, about 10-15 minutes. 6. Add in kale then simmer until potatoes are soft and kale is tender, about 5-10 minutes longer. 7. Stir in half and half and warm through. 8. Serve warm topped with Parmesan cheese. 9. Nutrition facts do not include the optional Parmesan cheese garnish.
DAY 3 HEALTHY PLAN SUN-DRIED TOMATO FETTUCINE M A I N D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 298 Fat: 7.8 Carbohydrates: 43.5 Protein: 10.9 Fiber: 7.2 Saturated Fat: 2.4 Sodium: 242 Sugar: 5.7 Cholesterol: 6 1 (16 ounce) package whole wheat fettuccine 1 cup reserved pasta water 2 Tablespoons olive oil 4 teaspoons minced garlic 1/2 cup sun-dried tomatoes (diced) 1 (14.5 ounce) can petite diced tomatoes (drained) 3 Tablespoons tomato paste 1/2 Tablespoon sugar 1 cup half and half (fat-free works fine) 1/2 cup light sour cream 2 cups baby spinach Salt and pepper (to taste) 1. Cook fettuccine according to package directions, reserving 1 cup of the pasta water; set aside. 2. While your pasta is cooking, add olive oil to a large pot over medium-high heat. Saute garlic for 1-2 minutes. Add sun-dried tomatoes, diced tomatoes, tomato paste and sugar, stirring until well combined. 3. Turn heat to medium-low and whisk in half and half and sour cream. Let simmer and thicken for 5 minutes. 4. Add spinach to sauce and cook until wilted. Add salt and pepper, to taste. 5. If sauce is too thick, use reserved pasta water to thin it out. 6. Add pasta to prepared sauce and toss until coated.
DAY 4 HEALTHY PLAN TACO TURKEY TAQUITOS M A I N D I S H Serves: 7 Prep Time: 15 Minutes Cook Time: 15 Minutes Calories: 373 Fat: 17.1 Carbohydrates: 33.3 Protein: 23.4 Fiber: 4.7 Saturated Fat: 7.4 Sodium: 250 Sugar: 1.4 Cholesterol: 73 1 Tablespoon olive oil 1 onion (diced) 2 cloves garlic (minced) 1 pound lean ground turkey 1 (1 ounce) packet low-sodium taco seasoning 1 1/2 cups shredded cheddar cheese 20 (6 inch) whole wheat flour tortillas Salt (to taste) 1. Preheat oven to 425 degrees. Cover a large baking sheet with aluminum foil and spray lightly with non-stick cooking spray. 2. In a large skillet, heat oil and add onion and garlic; saute for about 5 minutes until soft. 3. Add ground turkey and taco seasoning, cooking until meat is browned. Mix well and let cook for a couple of minutes so that the flavors can meld and the mixture can thicken. 4. Spoon 2-3 Tablespoons of the taco meat mixture into a tortilla, topped with a pinch of shredded cheese and roll it up. Place taquito seam-side down on the baking sheet. Repeat about 20 times (I had to use two baking sheets because all of my taquitos would not fit on one). 5. Once finished, spray the tops of the taquitos with nonstick cooking spray (or you could lightly brush some olive oil on them) and sprinkle with salt. 6. Place pan in oven and bake for 15-20 minutes (or until edges and tops are golden). 7. Let cool for a couple of minutes before serving. 8. We love to dip these in salsa.
DAY 5 HEALTHY PLAN - PARMESAN CRUSTED TILAPIA M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 337 Fat: 11.7 Carbohydrates: 7.9 Protein: 49 Fiber: 0.4 Saturated Fat: 3.1 Sodium: 350 Sugar: 1.5 Cholesterol: 211 6 tilapia fillets 1/3 cup crushed Ritz cracker 1/3 cup grated Parmesan cheese 1 1/2 Tablespoons Italian seasoning 1 1/2 teaspoons garlic powder Salt and pepper (to taste) 4 Tablespoons lemon juice 1 1/2 Tablespoons olive oil 1. Preheat oven to 425 degrees. 2. Line a 9x13" baking pan with aluminum foil and lightly spray with non-stick cooking spray; set aside. 3. Thaw and wash the tilapia fillets if frozen; pat dry with a paper towel. 4. In a medium bowl, combine crackers, Parmesan cheese, Italian seasoning and garlic powder. 5. On a plate, pour 2 Tablespoons lemon juice. 6. Place a fillet on the plate with the lemon juice, sprinkle with desired amount of salt and black pepper. Turn the fillet over in the lemon juice and sprinkle salt and pepper on the other side. 7. Place the fillet in the Parmesan mixture, patting it all over to coat with the cracker crumbs. Set each covered fillet in the prepared baking pan. 8. Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil. 9. Bake for about 20 minutes or until they easily flake with a fork and edges are beginning to turn brown. If desired, you can top each fillet with additional Parmesan cheese.
HEALTHY PLAN DARK CHOCOLATE SORBET D E S S E R T Serves: 6 Prep Time: 5 Hours Cook Time: 8 Minutes Calories: 366 Fat: 10.9 Carbohydrates: 62.7 Protein: 5.8 Fiber: 2.6 Saturated Fat: 6.8 Sodium: 356 Sugar: 52.9 Cholesterol: 2 3/4 cup agave sweetener (or honey) 2 cups skim milk 1 teaspoon salt 1 1/2 Tablespoons unsweetened cocoa powder 1 banana (mashed) 1 cup dark chocolate chips 1 teaspoon vanilla extract 1. In a saucepan over medium heat, whisk together agave (or honey), milk, salt, and cocoa powder and bring to a boil. 2. Reduce heat to low and stir in chocolate chips, mashed banana, and vanilla. 3. Continue stirring until all chocolate chips are melted. 4. Pour mixture into freeze-safe container. 5. Place in refrigerator for two hours, then transfer to freezer for 5-6 hours (we froze ours over night). 6. Remove from freezer and let thaw for 15 minutes, serve, and enjoy!
DAY 7 HEALTHY PLAN GRILLED GREEK CHICKEN M A I N D I S H Serves: 6 Prep Time: 40 Minutes Cook Time: 12 Minutes Calories: 247 Fat: 9.4 Carbohydrates: 0.7 Protein: 39.7 Fiber: 0.2 Saturated Fat: 1.1 Sodium: 117 Sugar: 0.2 Cholesterol: 99 2 pounds boneless, skinless chicken breasts 3 Tablespoons lemon juice (fresh has the best flavor!) 3 Tablespoons olive oil 4 Tablespoons chopped fresh parsley 2 garlic cloves (crushed) 3/4 teaspoon dried oregano Salt and pepper (to taste) 1. Combine lemon juice, olive oil, parsley, garlic, and oregano in gallon-sized resealable plastic bag. 2. Pierce chicken with a fork several times and sprinkle with salt and pepper. 3. Add chicken to bag and coat with dressing, let marinate for at least 30 minutes (highly recommend 2-3 hours for the best flavor). 4. Remove chicken from bag. Grill on medium high heat or broil for 6 minutes per side. 5. Or, cook in a grill pan over medium-high heat, 5 to 6 minutes per side, or until cooked through and internal temperature reaches 165 degrees F.
HEALTHY PLAN OVEN-ROASTED BROCCOLI AND CAULIFLOWER S I D E D I S H Serves: 6 Prep Time: 5 Minutes Cook Time: 20 Minutes Calories: 100 Fat: 9.5 Carbohydrates: 4.2 Protein: 1.6 Fiber: 1.7 Saturated Fat: 1.3 Sodium: 214 Sugar: 1.3 2 cups broccoli florets (fresh, not frozen) 2 cups cauliflower florets (fresh, not frozen) 4 Tablespoons olive oil 1/2 teaspoon salt 1/4 teaspoon pepper 2 teaspoons minced garlic 1. Preheat oven to 425 degrees F. 2. Place broccoli and cauliflower florets in a large bowl. Pour olive oil over vegetables and toss until evenly coated. 3. Add salt, pepper and minced garlic and mix until evenly distributed. 4. Spread vegetables onto a baking sheet sprayed with nonstick cooking spray. 5. Cook in oven for 15-20 minutes, or until vegetables are slightly brown and tender.
SHOPPING LIST MISC. 3/4 Cup Agave Sweetener 1/3 Cup Crushed Ritz Cracker 7 Tablespoons Lemon Juice 2 Tablespoons Minced Garlic Produce 2 Cups Baby Spinach 1 Banana 2 Cups Broccoli Florets 2 Cups Cauliflower Florets 4 Tablespoons Chopped Fresh Parsley 1 Green Pepper 3 Large Russet Potatoes 1 Large Sweet Onion 3-4 Medium Sized Sweet Potatoes 2 Onion 2 Cups Packed Kale 1 (8 Ounce) Package Sliced Mushrooms 6 Garlic Cloves Meat 2 Pounds Boneless, Skinless Chicken Breasts 1 Pound Italian Turkey Sausage 1 Pound Lean Ground Beef 1 Pound Lean Ground Turkey 4 Slices Turkey Bacon 6 Tilapia Fillets Baking Goods 1 Tablespoon Cornstarch 1 Cup Dark Chocolate Chips 1 Cup Olive Oil 1/2 Tablespoon Sugar 1 1/2 Tablespoons Unsweetened Cocoa Powder 1 Teaspoon Vanilla Extract Spices 1/4 Teaspoon Crushed Red Pepper Flakes 3/4 Teaspoon Dried Oregano 1 1/2 Teaspoons Garlic Powder 1/2 Teaspoon Garlic Salt 1 1/2 Tablespoons Italian Seasoning 1 (1 Ounce) Packet Low-sodium Taco Seasoning 1 Teaspoon Pepper, 2 Teaspoons Salt Dairy/Frozen 1/3 Cup Finely Shredded Parmesan Cheese For Garnish 1/3 Cup Grated Parmesan Cheese 2 1/2 Cups Half And Half 1/2 Cup Light Sour Cream 1 1/2 Cups Shredded Cheddar Cheese 2 Cups Skim Milk 6 Slices Provolone Cheese
Cans/Sauces 1 Cup Low-sodium Beef Stock 4 Cups Low-sodium Chicken Broth 1 (14.5 Ounce) Can Petite Diced Tomatoes 1/4 Cup Steak Sauce Cans/Sauces 3 Tablespoons Tomato Paste Dry Goods 1/2 Cup Sun-dried Tomatoes 1 (16 Ounce) Package Whole Wheat Fettuccine 20 (6 Inch) Whole Wheat Flour Tortillas Dry Goods 6 Whole Wheat Hamburger Buns Or Rolls