HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Easy Healthy Plan - Ground LEFTOVERS Healthy Plan Mango Breaded Pork Chops Turkey Meatball Subs Chili Shrimp Healthy Plan Roasted Low Fat Baked Onion Healthy Plan - Whole Honey Cinnamon Rings Wheat Banana Bread Butternut Squash
DAY 1 EASY GROUND BEEF SHEPHERD'S PIE M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 25 Minutes Calories: 363 Fat: 13.8 Carbohydrates: 32.4 Protein: 26 Fiber: 4.4 Saturated Fat: 5.6 Sodium: 826 Sugar: 4.3 Cholesterol: 67 1 pound ground beef 1/2 cup chopped onion 2 teaspoons minced garlic 3 Tablespoons whole wheat flour 1 Tablespoon tomato paste 1 Tablespoon Worcestershire sauce 1 Tablespoon soy sauce 1 (14.5 ounce) can low-sodium beef broth 2 cups frozen mixed vegetables (carrots, peas, and corn) salt and pepper, to taste 1 (13.75 ounce) box instant mashed potatoes (you'll need 5 cups prepared mashed potatoes) 1 cup shredded sharp cheddar cheese 1. Preheat oven to 400 degrees. Spray a 9 x 13 inch "deep" baking dish with non-stick cooking spray and set aside. 2. Heat a large skillet over medium-high heat and add ground beef, onion, and garlic. Saute until beef is fully cooked. 3. Add in flour and cook for a minute longer. 4. Add in the tomato paste, Worcestershire sauce, soy sauce, and beef broth. Cook for 5 minutes or until sauce begins to thicken. Reduce the heat to low and stir in the frozen vegetables and salt and pepper. 5. Pour meat mixture into the bottom of prepared dish; carefully spread 5 cups prepared mashed potatoes on the top of the meat. Top with shredded sharp cheddar cheese on top. 6. Bake for 20-25 minutes or until the cheese is melted and the meat mixture is bubbly.
DAY 2 HEALTHY PLAN ASIAN CHICKEN LETTUCE WRAPS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: Calories: 508 Fat: 27.2 Carbohydrates: 11.6 Protein: 47.8 Fiber: 2.6 Saturated Fat: 4 Sodium: 498 Sugar: 9.6 Cholesterol: 120 1 1/2 cups chow mein noodles 6 cups cooked and shredded chicken 6 green onions (thinly sliced) 1 1/2 cups thinly sliced red cabbage 2/3 cup sliced almonds 1 cup Asian Sesame Salad Dressing (I used Ken's Steakhouse Asian Sesame) 12-16 large Romaine lettuce leaves (or butter lettuce leaves) 1. In a large bowl, toss together noodles, chicken, onions, cabbage, and almonds. 2. Add salad dressing and toss until everything is coated. 3. Scoop 1/2 cup mixture onto each lettuce leaf. 4. Enjoy!
DAY 3 HEALTHY PLAN - 5 STAR BLACK BEAN CHILI M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 25 Minutes Calories: 265 Fat: 8.3 Carbohydrates: 36.4 Protein: 13.3 Fiber: 9 Saturated Fat: 2.6 Sodium: 1251 Sugar: 4.1 Cholesterol: 6 3 celery ribs (chopped) 1 large onion (diced) 1 red bell pepper (diced) 1 green bell pepper (diced) 1 jalapeno pepper (seeded and chopped) 2 Tablespoons olive oil 4 teaspoons minced garlic 2 (14.5 ounce) cans vegetable broth 1 (10 ounce) can diced tomatoes with green chilies 3 teaspoons ground cumin 1 teaspoon hot sauce 1/4 teaspoon pepper 1 bay leaf 3 (15 ounce) cans low-sodium black beans 1 teaspoon lime juice 1/2 cup light sour cream 1/2 cup chopped green onions 1. In a large saucepan, saute the celery, onion, red pepper, green pepper and jalapeno in oil over medium high heat until tender. 2. Add garlic; cook 1 minute longer. 3. Stir in the broth, tomatoes, cumin, hot sauce, pepper, bay leaf, and black beans (rinse and drain the beans before using). Bring to a boil. 4. Reduce heat; cover and simmer for 15 minutes. Discard bay leaf. Stir in lime juice. 5. Garnish each serving with 1 Tablespoon sour cream and 1 1/2 teaspoons green onion.
DAY 4 HEALTHY PLAN EASY BREADED PORK CHOPS M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 178 Fat: 7 Carbohydrates: 3 Protein: 23 Fiber: 0.3 Saturated Fat: 3 Sodium: 207 Cholesterol: 57 1/3 cup fat-free milk 1/3 cup seasoned bread crumbs 1/3 cup grated Parmesan cheese 1/3 teaspoon salt 1/3 teaspoon garlic powder 1/4 teaspoon pepper 6 (4 ounce) boneless pork loin chops 1. Preheat oven to 375 degrees. 2. Place milk in a small bowl. 3. In a medium bowl, toss together crumbs, cheese, and seasonings. 4. Dip pork chops in milk, then coat with crumb mixture. 5. Place on a large baking sheet coated with cooking spray; lightly spray chops with cooking spray. 6. Bake 8-10 minutes on each side or until the internal temperature reaches 145 degrees. Let stand 5 minutes before serving.
HEALTHY PLAN ROASTED HONEY CINNAMON BUTTERNUT SQUASH S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 40 Minutes Calories: 114 Fat: 4.8 Carbohydrates: 19.7 Protein: 1 Fiber: 2 Saturated Fat: 0.7 Sodium: 4 Sugar: 10.7 1 butternut squash (peeled, seeds removed, and cubed) 2 Tablespoons olive oil 3 Tablespoons honey 1/2-1 teaspoon cinnamon (depending on how much you want) Salt and pepper (to taste) 1. Preheat oven to 425 degrees F. 2. Spray a large baking sheet with non-stick cooking spray and set aside (I also lined my baking sheet with aluminum foil for easy clean up). 3. In a large bowl, toss squash with olive oil, honey, and cinnamon until all pieces of squash are lightly coated. 4. Spread squash in a single layer on the baking sheet (if you need to use two sheets to make sure they are all in a single layer, please do that - if there is any overlap, the squash will steam instead of roast and we are going for that caramelized outside). 5. Roast in pre-heated oven for about 40 minutes or until squash reaches desired tenderness. 6. Top with salt and pepper and serve.
DAY 5 HEALTHY PLAN - GROUND TURKEY MEATBALL SUBS M A I N D I S H Serves: 8 Prep Time: 25 Minutes Cook Time: 15 Minutes Calories: 461 Fat: 22 Carbohydrates: 37 Protein: 33 Fiber: 1.2 Saturated Fat: 8 Sodium: 739 Sugar: 5 Cholesterol: 105 1 pound ground turkey 1/2 cup whole wheat bread crumbs 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon dried parsley 1/2 teaspoon garlic salt 1/2 cup grated Parmesan cheese 1 large egg 2 Tablespoons olive oil 1 Tablespoon Montreal steak spice 1 (26 ounce) jar marinara sauce 8 slices provolone cheese 8 whole wheat hoagie buns 1. Preheat oven to 425 degrees. 2. In a large bowl, mix together turkey, bread crumbs, basil, oregano, parsley, garlic salt, Parmesan cheese, egg, olive oil, and steak spice. 3. Form meat mixture into 1 1/2 inch meatballs and place on a greased cookie sheet. Bake for 15 minutes, or until cooked through. 4. Slice buns in half and place on a baking tray. Place slice of provolone cheese on the top half of each bun. 5. Preheat oven to broil and lightly toast buns until golden brown and cheese has melted. 6. Warm marinara sauce in a large saucepan over low-medium heat or in the microwave until heated through. 7. Top the bottom half of each toasted bun with 3-4 meatballs, cover in marinara sauce and replace the top half of each bun.
LOW FAT BAKED ONION RINGS S I D E D I S H Serves: 6 Prep Time: 1 Hour 15 Minutes Cook Time: 15 Minutes Calories: 120 Fat: 3 Carbohydrates: 18.4 Protein: 5.4 Fiber: 1.6 Saturated Fat: 1.4 Sodium: 398 Sugar: 6.6 Cholesterol: 8 2 sweet onions (sliced into rings) 2 1/4 cups milk 1/2 cup panko bread crumbs 1/4 cup seasoned bread crumbs 1/4 cup crushed Ritz crackers 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon dried oregano 1/4 teaspoon cayenne pepper (optional) Nonstick cooking spray 1. Place sliced onions and milk in a bowl and let soak for 1-2 hours in the refrigerator. 2. Preheat oven to 450. Line baking sheet with parchment paper or foil. 3. In a bowl, combine panko, bread crumbs, crushed cracker crumbs, salt, pepper, oregano and cayenne pepper. 4. Dip each soaked onion ring into mixture and make sure both sides are coated with crumbs. Place rings onto baking sheet and bake for 12-15 minutes until golden and the onion is soft. 5. Serve immediately.
DAY 7 HEALTHY PLAN MANGO CHILI SHRIMP M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 10 Minutes Calories: 213 Fat: 0.8 Carbohydrates: 32.3 Protein: 22.9 Fiber: 2.9 Saturated Fat: 0.2 Sodium: 986 Sugar: 22.8 Cholesterol: 162 3 large mangoes (peeled and diced) 1 1/8 cup chili sauce 1 1/2 Tablespoons lime juice 1 1/2 Tablespoons honey 1/2 cup fresh cilantro 1 1/2 pounds large shrimp (peeled and deveined) 1. In a blender or a food processor, combine mangoes, chili sauce, lime juice, honey and cilantro. 2. Stir together shrimp and 3/4 cup mango mixture. Let stand 10 minutes. 3. Remove shrimp from the marinade and discard the marinade. 4. Skewer shrimp and grill 2-3 minutes per side until shrimp turn pink and opaque. 5. Serve with remaining mango mixture.
HEALTHY PLAN - WHOLE WHEAT BANANA BREAD D E S S E R T Serves: 8 Prep Time: 15 Minutes Cook Time: 45 Minutes Calories: 280 Fat: 9.8 Carbohydrates: 21.7 Protein: 5.5 Saturated Fat: 7.6 Sodium: 208 Sugar: 14.3 Cholesterol: 41 2 1/4 cups whole wheat flour 3/4 teaspoon baking soda 1/4 teaspoon salt 3 ripe bananas (mashed) 1/4 cup plain Greek yogurt 1/4 cup honey 2 eggs 1/3 cup coconut oil (melted) 1 teaspoon vanilla 1. Preheat oven to 350 degrees F and grease a bread loaf pan (9x5" pan). 2. In a medium-sized bowl, mix the flour, baking soda, and salt together. 3. In a separate bowl mix the mashed bananas with yogurt, honey, eggs, oil, and vanilla. 4. Fold the banana mixture into the flour mixture until just incorporated, being sure not to over mix. 5. Pour batter into prepared pan and bake for 40-45 minutes or until you can insert a toothpick in the center and it comes out clean.
SHOPPING LIST Miscellaneous 1 Cup Asian Sesame Salad Dressing 2/3 Cup Honey 2 Tablespoons Lime Juice 2 Tablespoons Minced Garlic Nonstick Cooking Spray 8 Whole Wheat Hoagie Buns Baking Goods 3/4 Teaspoon Baking Soda 1/3 Cup Coconut Oil 6 Tablespoons Olive Oil 1 Teaspoon Vanilla 2 1/2 Cup Whole Wheat Flour Spices 1 Bay Leaf 1/4 Teaspoon Cayenne Pepper 1/2-1 Teaspoon Cinnamon 1 Teaspoon Dried Basil 2 Teaspoons Dried Oregano 1 Teaspoon Dried Parsley 1/3 Teaspoon Garlic Powder 1/2 Teaspoon Garlic Salt 3 Teaspoons Ground Cumin 1 Tablespoon Montreal Steak Spice 2 Teaspoons Pepper 2 Teaspoons Salt Meat 6 (4 Ounce) Boneless Pork Loin Chops 6 Cups Cooked And Shredded Chicken 2 Eggs 1 Pound Ground Beef 1 Pound Ground Turkey 1 Large Egg 1 1/2 Pounds Large Shrimp Produce 1 Butternut Squash 3 Celery Ribs 1/2 Cup Chopped Green Onions 1/2 Cup Chopped Onion 1/2 Cup Fresh Cilantro 1 Green Bell Pepper 6 Green Onions 1 Jalapeno Pepper 3 Large Mangoes 1 Large Onion 12-16 Large Romaine Lettuce Leaves 1 Red Bell Pepper 3 Ripe Bananas 2 Sweet Onions 1 1/2 Cups Thinly Sliced Red Cabbage Cans/Sauces 1 1/4 Cup Chili Sauce 1 (10 Ounce) Can Diced Tomatoes With Green Chilies 1 Teaspoon Hot Sauce 1 (14.5 Ounce) Can Low-sodium Beef Broth 3 (15 Ounce) Cans Low-sodium Black Beans 1 (26 Ounce) Jar Marinara Sauce 1 Tablespoon Soy Sauce 1 Tablespoon Tomato Paste 2 (14.5 Ounce) Cans Vegetable Broth 1 Tablespoon Worcestershire Sauce
Dry Goods 1 1/2 Cups Chow Mein Noodles 1/4 Cup Crushed Ritz Crackers 1 (13.75 Ounce) Box Instant Mashed Potatoes 1/2 Cup Panko Bread Crumbs 2/3 Cup Seasoned Bread Crumbs 2/3 Cup Sliced Almonds 1/2 Cup Whole Wheat Bread Crumbs Dairy/Frozen 1/3 Cup Fat-free Milk 2 Cups Frozen Mixed Vegetables 1 Cup Grated Parmesan Cheese 1/2 Cup Light Sour Cream 2 1/4 Cups Milk 1/4 Cup Plain Greek Yogurt 1 Cup Shredded Sharp Cheddar Cheese 8 Slices Provolone Cheese