weekly plan

 s: roasted pork tenderloin, pear blue cheese kale salad, baked potatoes, green beans, herbed rolls

m: skinny baked chicken parm, spaghetti, romaine parmesan salad 

t: dr.pepper pork roast sliders, cole slaw, marinated tomatoes, roasted potatoes

w: baboli pizzas (leftover dr.pepper roast bbq with jalapeno and red onions/pepperoni and bacon), chips, carrots 

r: rice krispy chicken, green beans, roasted broccoli, baked potatoes

f: unsure :) 

ROASTED PORK

NEED:
1 Pork Tenderloin
a few cloves of garlic
Rosemary (fresh or dried)
Balsamic Vinegar 2-3 T
Olive Oil 2-3 T
Salt/Pepper

DO:
make small slits into the pork and push a garlic clove into each one (more garlic means you love it more) :)
rub the roast with balsamic vinegar and then oil. Sprinkle with Salt and Pepper. Rub/Pat with rosemary.

place on cookie sheet that is covered with foil. roast in the oven at 500 degrees. Smaller roasts (1 lb) will take 20 minutes or so. Bigger ones take more (40, etc). check temp with a meat thermometer--165 degrees min.

COLESLAW

1 bag slaw mix (small)
mayo
sour cream
apple cider vinegar
beaumounde seasoning
salt
pepper
sugar
dried green chives  

mix. store in fridge to marinade and serve. 

Skinny Chicken Parmesan

Ingredients

• Cooking spray or oil mister
• 3 boneless, skinless chicken breasts (8 ounces each), fat trimmed
• 3⁄4 teaspoon kosher salt
• 1⁄2 cup seasoned whole wheat bread crumbs, homemade (see page 110) or store-bought
• 3 tablespoons grated Parmesan cheese
• 2 teaspoons melted unsalted butter
• 1 tablespoon olive oil
• 2 cups Quickest Marinara Sauce (page 94) or store-bought marinara sauce
• 9 tablespoons part-skim mozzarella cheese

Directions

Preheat the oven to 450°F. Lightly spray a large baking sheet with oil.

Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.

In a shallow bowl, combine the bread crumbs and Parmesan. In a small bowl, combine the butter and olive oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.

Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.

Meanwhile, in a large, deep covered skillet, cook the marinara sauce over medium heat until heated through, 2 to 3 minutes.

Place the baked chicken in the skillet and top each piece with 11⁄2 tablespoons of themozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.

Nutrition Information

Serves: 6 | Serving Size: 1/2 chicken breast

Per serving: Calories: 163; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 27mg; Sodium: 751mg; Total Carbohydrate: 11g; Dietary Fiber: 3g; Sugars: 5g; Protein: 11g

Nutrition Bonus: Potassium: 67mg; Vitamin A: 9%; Vitamin C: 3%; Calcium: 9%; Iron: 4%

HERBED ROLLS

need:
frozen roll dough--thawed (overnight or all day)
melted butter
italian seasoning

do:
cut dough into halves or quarters
dip into hot butter mixed with herbs
layer in a greased bundt cake pan
let raise for 45-60 minutes (covered with a towel)
bake 30-45 minutes 350-375 degrees

DR PEPPER ROAST

pork roast

2-12 oz dr pepper 

1 can chipotle peppers in sauce

chopped onion

salt and pepper

crock pot!

yum!

romaine parmesan salad

 another new recipe!

Wisk the dressing together 

toss with the romaine

3 tablespoons grated Parmesan

2 teaspoons Dijon mustard

2 tablespoons red wine vinegar

1 clove garlic, minced

1/3 cup extra-virgin olive oil

Kosher salt and freshly ground pepper

2 hearts romaine lettuce, chopped

apple kale salad

 found a recipe for apple kale salad.... 

but i have decided i am going to swap pear for apple and blue cheese for cheddar 

tips on kale salad....

sheet pan to try

 sheet pan to try

1. Cut the broccoli, baby bella mushrooms, celery, bell pepper, onion, and sausage and add them to the baking sheet.
2. Drizzle the veggies with olive oil and season with Creole seasoning, garlic powder, and cayenne.
3. Bake for 15 to 20 minutes at 400 degrees.
4. Add the shrimp to the pan and roast for another five to ten minutes until opaque.
5. Zest the lemon and squeeze its juices over the sheet pan.

Ingredients

• ¾ pound large shrimp (peeled)
• 2 Tbsp olive oil (divided)
• 1 ½ tsp Creole seasoning (divided)
• 1 small head broccoli
• 5 oz Baby Bella mushrooms
• 2 to 3 stalks celery
• 1 red bell pepper (sliced)
• ½ large red onion (sliced)
• ¾ pound smoked sausage (preferably andouille, sliced)
• ½ tsp garlic powder
• ¼ tsp cayenne pepper
• 1 lemon (for serving)
• Steamed rice (optional for serving)

Instructions

• Preheat the oven to 400F.
• If you’re using frozen shrimp, thaw it completely and drain as much water as possible, using a paper towel to pat it dry.
• Toss to coat with 1 Tbsp olive oil and ½ tsp Creole seasoning; set aside.
• Cut the broccoli into florets, halve the mushroom caps (quarter the larger ones), and cut the celery into approximately 2-inch pieces.
• Add them to a large rimmed baking sheet with the sliced bell pepper, onion, and smoked sausage.
• Drizzle 1 Tbsp olive oil over the sheet pan and season with 1 tsp Creole seasoning, the garlic powder, and the cayenne. Toss to coat, then spread in an even layer.
• Roast for 15 to 20 minutes, or until the vegetables are tender and the onions are just starting to brown around the edges.
• Add the shrimp and roast for another 5 to 10 minutes, or until it’s firm, opaque, and cooked through.
• To serve, zest the lemon and squeeze its juice over the roast.
• Serve with steamed rice if you’d like.

Serving: 1/4 of recipe, Calories: 374kcal, Carbohydrates: 18g, Protein: 38g, Fat: 18g, Saturated Fat: 3.5g, Cholesterol: 189mg, Sodium: 1050.5mg, Fiber: 6.5g, Sugar: 6.5g

Blue Smart Points: 6

 

Green Smart Points: 7

 

Purple Smart Points: 6

options to try~

• If you can’t find turkey andouille, you can swap it for another smoked turkey or chicken sausage.
• Sub cauliflower for broccoli.
• Use green, yellow or orange bell pepper instead of red.
• Feel free to omit the cayenne pepper if you don’t like spicy food.
• If you’re extra hungry, serve the veggies and protein over steamed rice.

Pork stir fry

 I used boneless pork chops. I cut them into pretty small then strips. Then I marinated them in sriracha, soy sauce, rice vinegar in a little bit of sesame oil. If you don't want it so spicy eliminate the sriracha :-)

For the sauce...

Asian Hot Sauce (with the green top)--Ethnic Aisle--Few Dashes...1-2 tsp?

Soy Sauce 1/4-1/2 cup

Sesame Oil (Ethnic Aisle) --dash.....a little goes a long way....1/2 tsp?

Corn Starch 1-2 TBS?

Beef Broth or Hot Water with "Quality" Beef Base (1 cup or so) I also add Sriracha or chili paste... But again we like spicy :-)

I get all that ready in a bowl or a measuring cup and let it sit there

Get the Veggies cup up and prepared :) I used orange peppers, red onion, pea pods, matchstick carrots, broccoli, green onions and bok choy. (My Meijer in Greenville doesn't carry bok choy but that's really my favorite) and Fresh ginger and fresh garlic minced.

If you've never cut up bok choy, I cut the leaves separate than the stems. I chop the stems into small pieces like I would celery and the leaves into little ribbons. 

get the skillet or wok  super hot and then add a little olive oil (i used garlic olive oil). Add the ginger and garlic. Sautee for a few minutes but don't let it brown. add the meat along with any of the marinade. Stir fry quickly until it's just barely cooked through and then put in a bowl to rest. In the hot wok at a little bit more oil, start with your hardiest vegetables and start to add the others. Keep the green onion and bok choy until the end. Get them done to your liking and the add the meat and juices back in....add the "sauce"--let thicken with the heat as you stir it.... Burner is still on.  if too thick, add a bit more broth...but small amounts at a time. Stir in the bok choy in the green onions :-) 

serve over HOT jasmine sticky rice (we buy the Mahatma brand)

This makes a ton! :-) of course it depends on how many vegetables etc. My wok was overflowing.