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!

mmmmmmmmmmmm

Rice Krispy Chicken:

chicken breasts

Butter

Salt/pepper

Dried Herbs (optional)

dip chicken in butter, coat with rice krispies, salt and pepper and drizzle with leftover butter (MMMMMMMMM) bake. 350 until done and kirspies are golden. Did I mention MMMMMMMMMMMMM