Tuesday, May 15, 2012

Meal Plan Weekly

Day 1: Omelet/ Scramble
Day 2: Turkey Lettuce Wraps
Day 3: Pesto Chicken Pasta
Day 4: LO Pesto Chicken Pasta
Day 5: Hamburgers on the BBQ
Day 6: Chicken sandwiches
Day 7: Tuna Nicoise Salad

Although these look kind of funny they were amazing! My daughter ate a bowl and a half of just the filling, which for her is like eating an elephant!



3 eggs per omelet
Ingredients you like in an omelet our family likes ham, asparagus, kale, cheddar cheese
Salsa for serving
Sour cream if you like for serving

Chop the ingredients so they are ready. Get a bowl and mix beat the eggs for one omelet. Heat a small frying pan or omelet pan on medium heat and lightly coat in oil. Add everything but the eggs and cheese and allow to cook until veggies are tender. Add in the eggs and make sure everything is covered by them. Push the edge of the eggs slightly toward the center of the pan and tilt the pan so the runny egg moves to the empty part of the pan. Do this moving around the pan, until there is no more runny egg that can move to the edge. Flip the entire egg/meat/veggie over and add cheese to one side. Allow to cook for an additional minute and then fold in half and move to a plate.

Turkey Lettuce Wraps: 

For the Turkey:

  • 1 large egg white
  • 1 tablespoon cornstarch
  • 1 tablespoon Mirin
  • 1 1/2 pounds ground turkey

For the Sauce:

  • 2 tablespoons oyster sauce
  • 1 tablespoon maple syrup
  • 1 tsp thai red curry paste
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon Mirin
  • 1 teaspoon toasted sesame oil
  • 2 teaspoons cornstarch

For the Noodles:

  • 2 bundles cellophane noodles
  • Peanut oil, for frying

(OR) Coconut Rice:

  • Two cans coconut milk
    Fill one can with jasmine rice (we use brown but you can do white)

    In a small pan add the two cans of coconut milk, one can of rice. Bring to a boil and then turn down to low so it is just simmering until all the liquid has absorbed. (Non-stick is wonderful here, or a rice cooker)

    For the Stir-Fry:

  • 4 tablespoons peanut oil
  • 3 cloves garlic, minced
  • 1 teaspoon minced peeled ginger (or grate frozen ginger)
  • 1 jalapeno pepper, seeded and minced
  • 4 scallions; 4 minced
  • Kosher salt
  • 1/4 teaspoon sugar
  • 1/2 pound shiitake mushrooms,stemmed and diced
  • 1 small can (3/4 cup) diced water chestnuts
  •  lettuce leaves, for serving
  • Soy sauce, chili paste and/or hot mustard, for serving, rice vinegar with hot mustard, soy sauce, and chile oil are awesome.


Prepare the turkey: Whisk the egg white, cornstarch and rice wine in a bowl. Add the turkey and toss to coat. Cover and refrigerate at least 30 minutes.
Make the stir-fry sauce: Whisk 1/3 cup water, the oyster, maple syrup, thai curry and soy sauces, the mirin and sesame oil in a bowl, then whisk in the cornstarch until dissolved.
Fry the noodles (or coconut rice): Pull the noodles apart into sections. Heat 3/4 inch peanut oil in a medium saucepan until a deep-fry thermometer registers 380 degrees F. Working in batches, press the noodles into the oil with a spatula until they puff, 5 to 10 seconds. Drain on paper towels.
Make the stir-fry: Heat 2 tablespoons peanut oil in a large skillet over medium-high heat. Add the turkey and cook, stirring until cooked. Remove with a slotted spoon to a plate. Add the remaining 2 tablespoons peanut oil to the skillet; when almost smoking, stir in the garlic, ginger, jalapeno and minced scallions, then add 1/2 teaspoon salt and the sugar and stir-fry 30 seconds. Add the mushrooms, water chestnuts and stir-fry 2 minutes. Add the stir-fry sauce and turkey and cook 1 minute.
Make a bed of noodles on a platter and top with the chicken mixture. Serve the noodles and stir-fry with lettuce leaves and soy sauce for dipping.

Pesto Chicken Pasta:
Chicken Breast
Cherry Tomatoes
Fresh Corn
Parmesan Cheese

Spread a teaspoon of pesto on each side of the chicken breasts. Bake in the oven at 350 degrees until cooked through. Slice into bite size chunks. While the chicken is baking, boil water for the spaghetti. Slice the corn off the cob, cut the asparagus into bite size pieces. Toss into the pot of spaghetti water in the last 3 minutes. Drain in a colander. In a large bowl add the spaghetti/corn/asparagus, chicken, tomato and about 1/4 cup of pesto plus the cherry tomatoes sliced in 1/2 if you like). Mix to coat with the pesto and serve with Parmesan.


Ground beef
Garlic salt

Mix the above ingredients and shape into patties. Grill on the bbq on medium to medium low heat until cooked through.
Serve with buns, tomato, lettuce, pickles, cheese, onion, salsa, mustard, ketchup, etc.

Tuna Nicoise Salad: 

1 pound new red potatoes, cut in bite size pieces, boiled until just tender (a fork pokes in)
3 tomatoes (in bite size pieces)
1 hard boiled egg per person (quartered)
2 cans light/white tuna in water
1/2 cup kalamata olives (pitted)
2 tablespoons capers
1 pound green beans (boiled until just tender)
Vinegaret-1 tablespoon grainy dijon mustard, 2 tablespoons balsamic vinegar, 3 tablespoons olive oil, 2 cloves garlic, whisk everything but the olive oil. While whisking stream the olive oil in slowly.

Add all the veggies and the tuna to a bed of lettuce and drizzle with the dressing.

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