Sunday, July 22, 2012

Co-worker challenge

Ok- so this week I have been challenged by one of my co-worker's to come up with a menu that works for her family.  She wants healthy protein (not a lot of chicken), her husband wants good soul food and the kids just want to eat!   I am going to start her week out on Sunday as I know she enjoys Sunday's dinners with her family.


Sunday- Grilled then baked top round London broil with baby green salad
Monday- London Broil panini's served with oven roasted cauliflower
Tuesday- Lemon Roasted Chicken served with long grain rice pilaf and steamed broccoli
Wednesday- Avocado Crab salad paired with Creamy Butternut Squash Soup


Sunday- Taken from my prior post, Bon Appetit. Make sure to save some of the meat for the next night to make your panini's.

For the salad, add a chopped tomato, cucumber, feta cheese and sunflower seeds.  Top with salad dressing of your choice, but I recommend olive oil and balsamic glaze.

Monday- Use your left over meat and heat it in a skillet or oven (the microwave would make it too chewy). Top your meat with shredded cheese and some added mix herbs. Use whatever you have, basil, thyme, oregano, parsley.

For the cauliflower, arrange same on a cookie sheet.  Drizzle with olive oil, salt and pepper.  Cook at 350 degrees for approx. 15 minutes.

Tuesday - Adapted from Weekly Greens blog. Make sure to buy skin-on bone-in chicken breasts.  They do not get as dry as boneless chicken breast.

For the rice pilaf, I only add half of the package of seasoning provided in the box and add my own spices; salt, pepper, fresh thyme and oregano.

Steam your broccoli on the stove.  If you do not have a steamer, you can put the broccoli in a microwave bowl, add 2/3 cup of water and heat on high for 2 minutes. (make sure to cover)

Wednesday- Another recipe from Weekly Greens blog.  I just love how fresh and simple she is with her recipes. Follow her easy directions and serve with a creamy soup, I recommend Pacific's Organic Butternut Squash soup.
Organic Butternut Squash

  • Top round London broil - on sale for $3.99/lbs. (1 1/2 lbs - 2 lbs for 4 people)
  • 4 bone-in split chicken breast halves, skin on. 
  • 1/2 lbs. of lump crabmeat.  Usually found by the canned tuna. 
  • Broccoli and Cauliflower - on sale, 2 for $4.00
  • 1 tomato - on the vine on sale for $1.69/lbs.
  • 1 cucumber
  • 2 avocados
  • 2 lemons
  • 2 limes
  • 1 bulb of garlic
  • 1 shallot
  • sunflower seeds (sold in the produce section) 
  • Publix Wheat Italian 5 grain bread - on sale for $2.99 a loaf.  Sliced thick.
  • Publix shredded cheese - 1 pkg. for the panini's, choose part-skim - on sale for $2.50 
  • 1 container of Publix reduced-fat feta cheese
  • 1 box of rice pilaf
  • Dijon mustard
  • Olive oil
  • dry white wine
  • 1 bottle of balsamic glaze
  • small bottle of champagne or sherry vinegar
  • Salt & pepper
  • dried oregano, fresh thyme

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