HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Black Healthy Plan Grilled LEFTOVERS Healthy Plan - Slow Bean Burgers Italian Chicken Cooker Honey Garlic Pork Healthy Plan Healthy Plan Fresh Homemade Ranch Dip Fruit Salsa and Healthy Plan Sesame Cinnamon Chips Broccoli
DAY 1 HEALTHY PLAN APPLE PECAN CHICKEN SALAD M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: Calories: 468 Fat: 28 Carbohydrates: 27 Protein: 31 Saturated Fat: 8 Sodium: 525 Sugar: 15 Cholesterol: 79 18 cups romaine lettuce 3 red apples (cut into chunks) 1 1/2 cups dried cranberries 3 cups chicken (cooked and cubed) 1 1/2 cups bleu cheese crumbles 1 cup honey roasted pecans 1 bottle favorite salad dressing 1. Mix all ingredients together in a large bowl. 2. Serve with your favorite dressing. 3. Note: Salad dressing is not included in nutrition facts. We love serving this with a pomegranate dressing or any type of vinaigrette.
DAY 2 HEALTHY PLAN SLOW COOKER BEEF STEW M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 10 Hours Calories: 340 Fat: 7.6 Carbohydrates: 27 Protein: 39.6 Saturated Fat: 2.8 Sodium: 1108 Sugar: 7.5 Cholesterol: 101 1 (1 pound) package baby carrots 3 russet potatoes (peeled and cut) 2 pounds beef stew meat 2 cups beef stock 1 teaspoon Worcestershire sauce 2 teaspoons minced garlic 1 bay leaf 1 Tablespoon salt 1/2 teaspoon pepper 1 teaspoon paprika 1 onion (diced) 1 rib celery (diced) 1 (15 ounce) can green peas 1. Place all ingredients in slow cooker. Stir just enough to mix spices. 2. Cover and cook on low 10-12 hours or high 5-6 hours. 3. Remove bay leaf and enjoy.
DAY 3 HEALTHY PLAN ITALIAN TURKEY MEATBALLS M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 30 Minutes Calories: 383 Fat: 9.3 Carbohydrates: 41.6 Protein: 36 Saturated Fat: 3.6 Sodium: 651 Sugar: 8.7 Cholesterol: 86 2 teaspoons olive oil 4 cloves garlic (minced) 2 (28 ounce) cans crushed tomatoes 1/2 small onion salt and pepper (to taste) 1 teaspoon oregano 1/4 cup fresh chopped basil 1 bay leaf For the meatballs: 1 1/4 pounds lean ground turkey breast 1/4 cup whole wheat seasoned breadcrumbs 1 egg 1/4 cup parsley (finely chopped) 1 garlic clove (crushed) 1/4 cup Parmesan cheese (grated) 8 ounces whole wheat angel hair pasta (cooked) 1. In a medium size pot, heat olive oil over medium heat. Add garlic and saute until golden, being careful not to burn. 2. Add crushed tomatoes, onion, salt, pepper, oregano, basil and bay leaf. Stir and reduce heat to low. Cover and let simmer on low 5-10 minutes. 3. In a large bowl, combine ground turkey, bread crumbs, egg, parsley, garlic and cheese. 4. Using wet hands, mix all the ingredients well until everything is combined. Roll into small meatballs (about 1/8th cup per meatball), making about 24 meatballs. 5. Add the meatballs to the sauce and cook about 20 minutes. Discard the bay leaf and serve over cooked angel hair pasta.
DAY 4 HEALTHY PLAN BLACK BEAN BURGERS M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 377 Fat: 6 Carbohydrates: 63 Protein: 20 Saturated Fat: 1.5 Sodium: 432 Sugar: 9 Cholesterol: 41 2 (15 ounce) cans black beans (drained and rinsed) 1 green bell pepper (cut into 2 inch pieces) 1 onion (cut into wedges) 6 cloves garlic (peeled) 2 eggs 2 Tablespoons chili powder 2 Tablespoons cumin 2 teaspoons hot sauce 1 cup whole wheat bread crumbs 8 whole wheat buns 8 pieces lettuce (optional topping) 1 tomato (sliced; optional topping) 16 slices pickles (optional topping) 1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. 2. If baking, preheat oven to 375 degrees, and spray a baking sheet with nonstick cooking spray. 3. In a medium bowl, mash black beans with a fork until thick and pasty. 4. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. 5. In a small bowl, stir together egg, chili powder, cumin, and hot sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. 6. Divide mixture into eight patties. 7. If grilling, place patties on foil, and grill about 8 minutes on each side. 8. If baking, place patties on baking sheet, and bake about 10 minutes on each side. 9. Place burgers on buns, top with desired toppings, and enjoy. 10. Note: You can also top with ketchup and mustard, if desired.
HEALTHY PLAN HOMEMADE RANCH DIP S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: Calories: 69 Fat: 4 Carbohydrates: 8 Protein: 2 Saturated Fat: 1 Sodium: 153 Sugar: 4 Cholesterol: 4 2/3 cup buttermilk 1/4 cup light mayonnaise 2 teaspoons Worcestershire sauce 1/2 teaspoon onion powder 1/2 teaspoon dried onion flakes 1/4 teaspoon garlic powder 1 Tablespoon chopped fresh chives 1 Tablespoon chopped fresh dill 1 Tablespoon chopped fresh parsley Salt and pepper (to taste) 3 carrots (cut into sticks) 6 celery stalks (cut into sticks) 1. Whisk the buttermilk, mayonnaise, Worcestershire sauce, onion powder, onion flakes, garlic powder, chives, dill and parsley in a bowl; add salt and pepper to taste. 2. Serve with carrots and celery.
DAY 5 HEALTHY PLAN GRILLED ITALIAN CHICKEN M A I N D I S H Serves: 6 Prep Time: 4 Hours 15 Minutes Cook Time: 16 Minutes Calories: 303 Fat: 17 Carbohydrates: 3 Protein: 33 Saturated Fat: 4 Sodium: 106 Sugar: 3 Cholesterol: 121 1 1/2 cups Italian salad dressing 1 garlic clove (minced) 1/2 teaspoon Italian seasoning 1/2 teaspoon oregano 1/2 teaspoon basil 1/4 teaspoon ground black pepper 1 1/2 pounds boneless, skinless chicken breasts 1. In a resealable gallon-sized bag, mix the salad dressing, garlic, and seasonings. 2. Place the chicken in the bag, and toss to coat. Marinate in the refrigerator at least 4 hours (for best results, marinate overnight). 3. Preheat the grill on medium-high heat. 4. Remove chicken from bag, discard marinade, and grill chicken 8 minutes on each side, or until internal temperature of chicken reaches 165 degrees.
HEALTHY PLAN FRESH FRUIT SALSA AND CINNAMON CHIPS D E S S E R T Serves: 10 Prep Time: 15 Minutes Cook Time: 10 Minutes Calories: 235 Fat: 3 Carbohydrates: 48 Protein: 5 Saturated Fat: 1 Sodium: 403 Sugar: 19 2 kiwi (peeled and diced) 1 cup raspberries 1 pound strawberries 2 peaches (peeled and diced) 2 Fiji apples (peeled, cored, and diced) 1 teaspoon white sugar 1 teaspoon brown sugar 3 Tablespoons fruit preserves (any flavor - I used strawberry) 1/2 cup white sugar 1 Tablespoon cinnamon 10 (10 inch) flour tortillas Butter-flavored cooking spray 1. In a large bowl, thoroughly mix kiwis, raspberries, strawberries, and peaches. Then mix in apples (I added them last because I didn t want them to brown), teaspoon white sugar, brown sugar, and fruit preserves. Cover and chill in the fridge for at least 15 minutes. 2. Preheat the oven to 350 degrees. Mix together the 1/2 cup sugar and cinnamon in a bowl - you won't be using all of it. 3. Coat both sides of a flour tortilla with butter-flavored cooking spray. Cut tortilla into wedges using a pizza cutter and dredge each wedge in cinnamon-sugar mix. 4. Place in a single layer on a large baking sheet. 5. Repeat until baking sheet is full. 6. Bake in preheated oven for 8-10 minutes. Repeat with any remaining tortilla wedges. Allow to cool for about 15 minutes (they will get crispier as they cool). Serve with chilled salsa. 7. Note: If wanting to cut back on sugar, omit sugar from the salsa and use Stevia in place of the sugar on the chips.
DAY 7 HEALTHY PLAN - SLOW COOKER HONEY GARLIC PORK M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 8 Hours Calories: 474 Fat: 13 Carbohydrates: 52 Protein: 38 Fiber: 2 Saturated Fat: 4 Sodium: 700 Sugar: 24 Cholesterol: 98 1/2 cup honey 1/4 cup soy sauce 1 Tablespoon Worcestershire sauce 1 Tablespoon lime juice 2 teaspoons minced garlic 1/2 teaspoon ground ginger 2 pound pork loin roast 2 Tablespoons cornstarch 3 cups cooked brown rice 1. In a bowl, whisk together honey, soy sauce, Worcestershire sauce, lime juice, garlic and ginger. 2. Spray slow cooker with nonstick cooking spray, then place pork roast into slow cooker and pour mixture over top. Cook on high for about 4-5 hours, or on low 6-8 hours. 3. After cooking, remove pork from slow cooker. Pour marinade from slow cooker into medium sauce pan. Place marinade over medium heat, and slowly stir in cornstarch. Let it simmer for about 4 minutes, or until sauce begins to thicken. 4. Shred pork using 2 forks (it should practically fall apart) and return pork to the slow cooker. Pour sauce over top coating all the pork. Serve over cooked rice. 5. If desired, serve with steamed vegetables on the side.
HEALTHY PLAN SESAME BROCCOLI S I D E D I S H Serves: 6 Prep Time: 5 Minutes Cook Time: 10 Minutes Calories: 48 Fat: 2 Carbohydrates: 6 Protein: 3 Sodium: 127 Sugar: 1.5 1 pound fresh broccoli (cut into spears) 1 1/2 Tablespoons water 1 Tablespoon reduced-sodium soy sauce 2 teaspoons olive oil 2 teaspoons balsamic vinegar 1 1/2 teaspoons honey 2 teaspoons sesame seeds (toasted) 1. Place broccoli in a large microwave-safe pan (such as a glass pan). Add 1-2 Tablespoons of water and cover with plastic wrap. Microwave for 2-3 minutes or until broccoli is tender, but still has a little crunch to it. 2. In a small saucepan, mix together soy sauce, olive oil, balsamic vinegar, and honey. Cook over medium heat until it's completely heated through. 3. Transfer broccoli to a serving bowl and drizzle soy sauce mixture over the top, then sprinkle sesame seeds on top.
SHOPPING LIST Produce 1 (1 Pound) Package Baby Carrots 3 Carrots 6 Celery Stalks 1 Tablespoon Chopped Fresh Chives 1 Tablespoon Chopped Fresh Dill 2 Fiji Apples 1 Pound Fresh Broccoli 1/4 Cup Fresh Chopped Basil 1 (cut Into 2 Inch Pieces) Green Bell Pepper 2 Kiwi 2 Peaches 8 Pieces Lettuce 1 Cup Raspberries 3 Red Apples 1 Rib Celery 18 Cups Romaine Lettuce 3 Russet Potatoes 1 Pound Strawberries 1 Tomato 5 Tablespoons Chopped Fresh Parsley 12 Cloves Garlic 2 1/2 Onion Miscellaneous 2 Teaspoons Balsamic Vinegar 1 1/2 Cups Dried Cranberries 1 Bottle Favorite Salad Dressing 10 (10 Inch) Flour Tortillas 3 Tablespoons Fruit Preserves 2/3 Cup Honey 1 1/2 Cups Italian Salad Dressing 1/4 Cup Light Mayonnaise 1 Tablespoon Lime Juice 1 1/3 Tablespoons Minced Garlic 16 Slices Pickles Spices 1/2 Teaspoon Basil 2 Bay Leaf 2 Tablespoons Chili Powder 1 Tablespoon Cinnamon 2 Tablespoons Cumin 1/2 Teaspoon Dried Onion Flakes 1/4 Teaspoon Garlic Powder 1/2 Teaspoon Ground Ginger 1/2 Teaspoon Italian Seasoning 1/2 Teaspoon Onion Powder 2 Teaspoons Oregano 1 Teaspoon Paprika 1 Tablespoon Salt 2 Teaspoons Sesame Seeds 1 Teaspoon Black Pepper Meat 2 Pounds Beef Stew Meat 1 1/2 Pounds Boneless, Skinless Chicken Breasts 3 Cups Chicken 1 1/4 Pounds Lean Ground Turkey Breast 2 Pounds Pork Loin Roast
Cans/Sauces 2 Cups Beef Stock 2 (15 Ounce) Cans Black Beans 2 (28 Ounce) Cans Crushed Tomatoes Cans/Sauces 1 (15 Ounce) Can Green Peas 2 Teaspoons Hot Sauce 2 Tablespoons Worcestershire Sauce 5 Tablespoons Reduced-sodium Soy Sauce Dairy/Frozen 1 1/2 Cups Bleu Cheese Crumbles 2/3 Cup Buttermilk 1/4 Cup Parmesan Cheese Dairy/Frozen 3 Eggs Baking Goods 1 Teaspoon Brown Sugar 2 Tablespoons Cornstarch 1 1/3 Tablespoons Olive Oil 2/3 Cup White Sugar Dry Goods 3 Cups Cooked Brown Rice 1 Cup Honey Roasted Pecans 8 Ounces Whole Wheat Angel Hair Pasta 1 Cup Whole Wheat Bread Crumbs 8 Whole Wheat Buns 1/4 Cup Whole Wheat Seasoned Breadcrumbs