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!

serious yum

go back and read the recipe for my skinny enchiladas. serious yum.

skinny enchiladas

i have prepped these for tuesday 

roasted poblano peppers stuffed with chicken (skillet fried with mexican season), corn, black beans, fresh tomatoes, enchilada sauce, red onion. topped with a tiny bit of cheese and baked. 

mmmmmmmmm

chicken parm

http://blog.myfitnesspal.com/skinny-chicken-parmesan/

chicken parm to try:

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%

bruchetta chicken

Grilled Bruschetta Chicken

Ingredients
4 small boneless skinless chicken breast halves
1/2 cup KRAFT Sun­Dried Tomato dressing (TRYING balsamic vinegerette)
divided 2 tomatoes, finely chopped
1/2 cup shredded part­skim mozzarella cheese
 1/4 cup chopped fresh basil or 1 tsp. dried basil leaves

1. Place a large sheet of heavy­duty foil over half of grill grate; heat grill to medium heat. \
Meanwhile, place chicken in resealable plastic bag.
Add 1/4 cup dressing and seal bag. Turn bag over several times to evenly coat chicken with dressing. Refrigerate 10 minutes (I marinate it all day if I remember in time).

Remove chicken from bag; discard bag and dressing.

2. Grill chicken on uncovered side of grill for about 6 minutes. Meanwhile, combine remaining 1/4 dressing, tomatoes, cheese and basil.

3. Turn the chicken over and place cooked­side up, on foil on the grill.
Top with tomato mixture. Close lid. Grill 8 minutes or until chicken is done.

 4. *Sometimes we add a splash of balsalmic vinegar to give it a bit more zip.

skinny enchiladas

SKINNY CHICKEN ENCHILADA STUFFED CHILIES

PRINT

PREP TIME

30 mins

COOK TIME

35 mins

TOTAL TIME

1 hour 5 mins

These Skinny Chicken Enchilada Stuffed Chilies have all of the flavor and none of the guilt. Zesty enchilada flavors are merged with the classic chile relleno to make this dinner you won't soon forget.

Author: Mariah Mercurio

Serves: 8 Servings

INGREDIENTS

• 8 Poblano Chile Peppers
• 3 Chicken Breast, cooked and shredded
  
• 1 Small White Onion, diced
• 1 Can Yellow Corn
• 1 Tablespoon Low Sodium Mexican Seasoning (I used Mrs. Dash Fiesta Lime)
• 2 Teaspoons Black Pepper
• ½ lb Monterey Jack Cheese, grated (I used Reduced Fat)
• 1½ Cups Homemade Enchilada Sauce or 1 (10 oz.) Can Red Enchilada Sauce
• Toothpicks

Make a Rice Pudding just like Grandma's!

INSTRUCTIONS

1. Over a gas burner on high, char the chiles two at a time directly on the burner grate, turning with tongs, until blackened all over. About 2-3 minutes.
2. Transfer the charred chilies to a large plastic ziplock bag and allow them to steam for 7-10 minutes. Once the chilies have steamed, rub them down gently with a paper towel to remove the skin. If a few charred pieces remain that is okay.
3. Remove the seeds from the peppers by slicing them open along one side with a pairing knife. Slice two-thirds the length of the pepper. Remove the seeds from the chile with a spoon. Set peppers aside.
4. Preheat oven to 425°
5. In a medium bowl, combine shredded chicken, white onion, yellow corn, mexican seasoning, and black pepper. Stuff each pepper with ⅛ of the chicken mixture and a tablespoon of shredded cheese.
6. Place the stuffed chiles in a 9x13 pan. Secure 3-4 toothpicks widthwise in each chile to secure the stuffing while baking. Top each chile with an additional tablespoon of cheese and pour 1 cup of the prepared enchilada sauce over the tops of the chiles. Bake for 30-35 minutes, or until the cheese is bubbly and the chilies are heated throughout. Serve with additional enchilada sauce.