Day 1
Ingredients:
8 scrambled eggs
½ cup shredded cheese
4 piece toast
4 tsp strawberry jam
2 whole potatoes
2 teaspoons canola oil
4 oranges
2 apples
8 scrambled eggs
½ cup shredded cheese
4 piece toast
4 tsp strawberry jam
2 whole potatoes
2 teaspoons canola oil
4 oranges
2 apples
Preparation:
In a large mixing bowl lightly beat 8 eggs and set aside. Put 4 pieces of toast in the toaster. Cut potato into wedges and toss with 1 teaspoon oil. Bake potatoes at 375 degrees F until they begin to brown. Remove potatoes from oven and keep warm.
Heat remaining teaspoon oil in a large skillet and cook eggs until desired doneness. Remove eggs from skillet and immediately cover top with cheese. Serve eggs and potatoes with sliced oranges, apples and toast with jam.
In a large mixing bowl lightly beat 8 eggs and set aside. Put 4 pieces of toast in the toaster. Cut potato into wedges and toss with 1 teaspoon oil. Bake potatoes at 375 degrees F until they begin to brown. Remove potatoes from oven and keep warm.
Heat remaining teaspoon oil in a large skillet and cook eggs until desired doneness. Remove eggs from skillet and immediately cover top with cheese. Serve eggs and potatoes with sliced oranges, apples and toast with jam.
L: Zucchini Cakes with Spiced Yogurt
Zucchini Cakes
Ingredients
1 ¾ cup whole wheat pancake mix
½ squash, grated
½ zucchini, grated
1 cup cheese, shredded
Salt and pepper to taste
Ingredients
1 ¾ cup whole wheat pancake mix
½ squash, grated
½ zucchini, grated
1 cup cheese, shredded
Salt and pepper to taste
Preparation
Follow pancake directions on box to make 4 servings. Add grated zucchini, squash and cheese to pancake mixture. Lightly fold together and season with salt and pepper. Cook zucchini cakes using method on pancake mix box.
Follow pancake directions on box to make 4 servings. Add grated zucchini, squash and cheese to pancake mixture. Lightly fold together and season with salt and pepper. Cook zucchini cakes using method on pancake mix box.
Spiced Yogurt Sauce
Ingredients
8 ounces plain low-fat yogurt
1 teaspoon favorite seasoning mix
Ingredients
8 ounces plain low-fat yogurt
1 teaspoon favorite seasoning mix
Preparation
Combine yogurt and seasoning mix in a small bowl. Mix well and adjust seasoning with salt and pepper.
Combine yogurt and seasoning mix in a small bowl. Mix well and adjust seasoning with salt and pepper.
Salad
Ingredients:
1 Head romaine lettuce heart
2 carrots, peeled
1 large celery stalk
1 large tomato
1 tablespoon olive oil
1 tablespoon vinegar
Ingredients:
1 Head romaine lettuce heart
2 carrots, peeled
1 large celery stalk
1 large tomato
1 tablespoon olive oil
1 tablespoon vinegar
Preparation:
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Oven Roasted Whole Chicken
Ingredients
1 whole chicken (3 to 3.5 pounds), rinsed and pated dry
1 tablespoon favorite seasoning mix
Canola oil
1 instant read meat thermometer
Ingredients
1 whole chicken (3 to 3.5 pounds), rinsed and pated dry
1 tablespoon favorite seasoning mix
Canola oil
1 instant read meat thermometer
Preparation
Preheat oven to 350 degrees. Place whole chicken in a roasting pan breast side up. Lightly drizzle whole chicken with canola oil. Sprinkle chicken with seasoning and rub to coat evenly. Roast whole (thawed) chicken for 20 minutes per pound, plus an additional 15 minutes for a total of 1 hour and 25 minutes. Insert instant read meat thermometer into the inner thigh of the bird, all the way but not touching bone. The Insert instant read meat thermometer should reach 165 degrees when done. After the proper temperature is reached let chicken cool for 15 minutes before cutting it into servings.
Preheat oven to 350 degrees. Place whole chicken in a roasting pan breast side up. Lightly drizzle whole chicken with canola oil. Sprinkle chicken with seasoning and rub to coat evenly. Roast whole (thawed) chicken for 20 minutes per pound, plus an additional 15 minutes for a total of 1 hour and 25 minutes. Insert instant read meat thermometer into the inner thigh of the bird, all the way but not touching bone. The Insert instant read meat thermometer should reach 165 degrees when done. After the proper temperature is reached let chicken cool for 15 minutes before cutting it into servings.
To serve chicken, with a sharp knife remove wing/ drumettes all in one piece, repeating on the other side. Next remove leg quarters cutting from the top down though the thigh, repeating on the other side. Lastly the breasts are separated by a keel bone. Run your knife down along one edge of this bone, then up and around the wishbone, and the breast half will come off in one piece. Repeat on the other side.
After serving chicken, remove all meat from bones and utilize any leftover chicken meat for another recipe.
Save chicken carcass/ bones to make chicken stock.
Chicken stock recipe
Put the leftover bones and skin from a chicken carcass into a large stock pot and cover with cold water. Add ½ cup each diced celery, onion and carrots. Season the stock lightly with salt and pepper. Bring to a boil and than reduce heat a simmer. Simmer uncovered at least 2 hours; skim off the foam that comes to the surface. Remove the bones and strain the stock. Cool stock completely.
Put the leftover bones and skin from a chicken carcass into a large stock pot and cover with cold water. Add ½ cup each diced celery, onion and carrots. Season the stock lightly with salt and pepper. Bring to a boil and than reduce heat a simmer. Simmer uncovered at least 2 hours; skim off the foam that comes to the surface. Remove the bones and strain the stock. Cool stock completely.
Greek Style Green Beans
Ingredients
½ lb green beans
2 tomatoes, diced
¼ onion, diced
Ingredients
½ lb green beans
2 tomatoes, diced
¼ onion, diced
Preparation
Wash and trim ends of green beans. Pre heat a medium sized sauté pan to medium heat. Add one tablespoon of canola oil to pan. Add diced onion and cook until just brown. Add green beans to pan and cook for about 4 minutes. When green beans are crisp tender, add tomatoes and sauté for another minute. Season with salt and pepper. Serve warm.
Wash and trim ends of green beans. Pre heat a medium sized sauté pan to medium heat. Add one tablespoon of canola oil to pan. Add diced onion and cook until just brown. Add green beans to pan and cook for about 4 minutes. When green beans are crisp tender, add tomatoes and sauté for another minute. Season with salt and pepper. Serve warm.
Home Style Mashed Potatoes
Ingredients
4 large baking potatoes, quartered
1 cup milk
Salt and pepper to taste
Ingredients
4 large baking potatoes, quartered
1 cup milk
Salt and pepper to taste
Preparation
Bring a pot of lightly salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain. Using a potato masher or a large fork, slowly add milk into potatoes until and mash until the desired consistency. Season with salt and pepper to taste.
Bring a pot of lightly salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain. Using a potato masher or a large fork, slowly add milk into potatoes until and mash until the desired consistency. Season with salt and pepper to taste.
Day 2
B: Cereal with Fresh Fruit and Cottage Cheese
Ingredients
4 – 1 ¾ cups cereal
4 – 1 cup milk
2 oranges
12 oz cottage cheese
4 pieces toast
4 tsp strawberry jam
2 bananas
2 apples
Ingredients
4 – 1 ¾ cups cereal
4 – 1 cup milk
2 oranges
12 oz cottage cheese
4 pieces toast
4 tsp strawberry jam
2 bananas
2 apples
Preparation
Place 1 ¾ cup of cereal in 4 bowls, add milk if desired. Place 4 pieces of bread in the toaster. Peel oranges and cut in circles. Arrange oranges and cottage cheese on platter, set aside. Slice bananas and apples and place in a bowl. Serve everything together.
L: Creamy Potato Soup and Salad
Creamy Potato Soup
Place 1 ¾ cup of cereal in 4 bowls, add milk if desired. Place 4 pieces of bread in the toaster. Peel oranges and cut in circles. Arrange oranges and cottage cheese on platter, set aside. Slice bananas and apples and place in a bowl. Serve everything together.
L: Creamy Potato Soup and Salad
Creamy Potato Soup
Ingredients
1 1/2 cups leftover mashed potatoes
1 tablespoon onion, chopped
1 tablespoon butter or margarine
2 cups milk
2 ounces low-fat plain yogurt
Salt and pepper to taste
Preparation
In a saucepan, sauté the onion in butter until just brown. Add milk and leftover mashed potatoes. Heat thoroughly. Serve with dollop of plain low fat yogurt.
Salad
Ingredients
1 head romaine lettuce heart
2 carrots, peeled
1 large celery stalk
1 large tomato
1 tablespoon olive oil
1 tablespoon vinegar
Preparation
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Spaghetti Bolognese
Ingredients
16 oz whole wheat spaghetti
1 ½ pounds lean ground turkey
2 cans low sodium diced tomatoes
1 celery stalk, washed and diced
1 whole carrot, peeled and diced
¼ onion, diced
Preparation
Preheat a large sauté pan to medium heat. Add one tablespoon of oil to hot pan. Add onion, celery and carrots to pan. Sauté vegetables for around 2 minutes. Add ground turkey and cook with vegetables for about 5 minutes or until completely cooked. Once the ground turkey is completely cooked, add both cans of diced tomatoes. Turn down heat to low and let simmer. Season with one tablespoon of Italian seasoning and season to taste with salt and pepper.
Follow directions on box of spaghetti to cook pasta. When pasta is tender, drain and serve with turkey sauce.
Cheese Toast
Ingredients
4 pieces of bread
1/2 cup shredded cheese
Preparation
Preheat oven to 350 degrees. Sprinkle cheese evenly on each slice of bread. Place on cookie sheet, bake until cheese is bubbly.
Salad
Ingredients
1 head romaine lettuce heart
2 carrots, peeled
1 large celery stalk
1 large tomato
1 tablespoon olive oil
1 tablespoon vinegar
Preparation
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Day 3
Ingredients
2 cups oatmeal, dry (4 cups cooked)
1 apple
½ teaspoon ground cinnamon
½ teaspoon butter
½ honeydew melon
12 ounces cottage cheese
Preparation
Cook oatmeal in a medium sauce pan according to package directions. Dice apple and sautee in small pan for 2 minutes with butter and cinnamon, set aside. Slice melon into about 8 pieces and arrange on platter with the cottage cheese. When oatmeal is done transfer to a serving bowl and top with seasoned apples.
8 pieces bread
4 tablespoons strawberry jam
6 tablespoons peanut butter
2 oranges, or other fruit
Pretzels
Preparation
Layout 8 pieces of bread. Place one tablespoon of jam on each of 4 pieces of bread. Place a little over a tablespoon of peanut butter on each of the other 4 slices of bread and put the bread together to make a sandwich, set aside. Cut fruit into pieces and place on a plate. Serve sandwiches and fruit with pretzels.
Layout 8 pieces of bread. Place one tablespoon of jam on each of 4 pieces of bread. Place a little over a tablespoon of peanut butter on each of the other 4 slices of bread and put the bread together to make a sandwich, set aside. Cut fruit into pieces and place on a plate. Serve sandwiches and fruit with pretzels.
Ingredients
1 ½ lbs ground turkey
½ zucchini, diced
½ squash, diced
¼ onion, diced
1 cup salsa
4 ounces plain low-fat yogurt
1 cup cheese, grated
½ head romaine, shredded
1 1/3 rice, dry (4 cups cooked)
1 ½ cups black beans, dry (3 cups cooked)
6 whole wheat tortillas
Preparation
Following directions on package, cook black beans (may require soaking overnight). Follow directions on rice package to cook 4 servings brown rice. Make sure to season the beans and the rice with salt and pepper.
Preheat large sauté pan on medium. Add one tablespoon canola oil, and the onion. Cook until lightly brown. Next add ground turkey and continue to cook until done. Add squash and zucchini to ground turkey mixture. Cook for another two minutes. Add ½ cup salsa to mixture than season with salt and pepper.
Wrap tortillas in tinfoil and bake at 350 degrees for 5 to 7 minutes or until warm.
Serve family stile with beans, rice, turkey taco meat, cheese, salsa, yogurt, lettuce and tortillas.
Day 4
Ingredients
4 – 1 ¾ cups cereal
4 – 1 ¾ cups cereal
4 – 1 cups milk
2 bananas
4 pieces toast
4 tsp strawberry jam
2 oranges
16 oz vanilla yogurt
1 apple
½ teaspoon butter
½ teaspoon ground cinnamon
Preparation
Place 1 ¾ cup of cereal in 4 bowls, add milk if desired. Cut banana into small pieces and place evenly in each bowl of cereal. Place 4 pieces of bread in the toaster. Peel and cut oranges in circles and arrange on plate. Place yogurt in serving bowl. Dice apple and sautee in small pan for 2 minutes with butter and cinnamon. Place apple on top of yogurt and serve with cereal, fruit, toast and jam.
Leftover Turkey Pasta Bake
Ingredients
2 cups leftover turkey taco mix
2 cups dry elbow pasta, (4 cups cooked)
1 cup cheese
Preparation
Cook 4 servings of elbow pasta according to the directions on the box. In a medium sized mixing bowl, combine pasta and leftover turkey taco mix. Season to taste with salt and pepper. Pour mixture into a baking dish and top with shredded cheese. Place into a 350 degree pre heated oven and bake for 20 minutes or until completely heated.
Salad
Ingredients
1 head romaine lettuce heart
2 carrots, peeled
1 large celery stalk
1 large tomato
1 tablespoon olive oil
1 tablespoon vinegar
Preparation
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Pan Seared Sirloin Tips
Ingredients
1 ½ lbs sirloin steak tips, thin
Whole wheat flour for dusting
Your favorite seasoning mix
Preparation
Pat dry steak tips. Season steak tips lightly with salt and pepper. Preheat a medium sized sauté pan over medium high heat. Lightly dredge the seasoned steak tips in whole wheat flour. Shake off excess flour and place in hot pan with a light drizzle of canola oil. Cook steak tips to desired doneness making sure not to overcrowd the pan.
Stewed Cabbage
Ingredients
½ cabbage, chopped
¼ onion, diced
½ cup homemade chicken stock
1 tomato, diced
Preparation
Pre heat a medium sized sauce pan on medium heat. Add one tablespoon canola oil to pan and the add onion and cook until just brown. Add chopped cabbage and sauté for 3 minutes. Add chicken stock to cabbage and let cook until cabbage is crisp tender. Add diced tomato and cook for two more minutes. Season cabbage with salt and pepper to taste. Serve warm.
Oven Roasted Potatoes
Ingredients
4 medium whole potatoes
Preparation
Cut potato into wedges and toss with 1 teaspoon oil. Bake potatoes at 375 degrees F until they begin to brown. Remove potatoes from oven and keep warm
Day 5
Ingredients
1 ¾ cups pancake mix
1 cup water
4 oz syrup
½ honeydew
2 oranges
1 banana
Preparation
Combine pancake mix with water and mix. Cook 8 pancakes set aside and keep warm. Cut fruit into pieces and toss together in a bowl. Serve pancakes with syrup and fruit.
Ingredients
8 pieces bread
4 tablespoons strawberry jam
6 tablespoons peanut butter
2 whole potatoes
1 tablespoon canola oil
Salt & pepper to taste
Preparation
Layout 8 pieces of bread. Place one tablespoon of jam on each of 4 pieces of bread. Place a little over a tablespoon of peanut butter on each of the other 4 slices of bread and put the bread together to make a sandwich, set aside. Cut potato into wedges and toss with 1 teaspoon oil. Bake potatoes at 375 degrees F until they begin to brown. Remove potatoes from oven and serve
Ingredients
1 ½ lbs sirloin steak tips, thin
½ zucchini, sliced
½ squash, sliced
1 tomato, diced
6 whole wheat tortillas
1 cup shredded cheese
1 ½ cups dry rice (4 cups cooked)
1 cup dry black beans (2 cups cooked)
4 ounces plain yogurt
½ head romaine
1 cup salsa
Preparation
Following directions on package, cook beans (may require soaking overnight). Follow directions on rice package to cook 4 servings brown rice. Make sure to season the beans and the rice with salt and pepper.
Pat dry steak tips. Season steak tips lightly with salt and pepper. Preheat a medium sized sauté pan over medium high heat. Lightly dredge the seasoned steak tips in whole wheat flour. Shake off excess flour and place in hot pan with a light drizzle of canola oil. Cook steak tips to desired doneness making sure not to overcrowd the pan. Add zucchini, squash and tomato to the steak mixture and cook for another two minutes or until crisp-tender.
Wrap tortillas in tinfoil and bake at 350 degrees for 5 to 7 minutes or until warm.
Serve family stile with beans, rice, fajita steak mixture, cheese, salsa, yogurt, lettuce and tortillas.
Day 6
Huevos Rancheros
Ingredients
8 eggs
2 whole wheat tortillas, cut into quarters
4 oz salsa
4 ounces plain low-fat yogurt
½ cup shredded cheese
½ cup dry black beans (1 cup cooked)
Sliced fresh oranges
Preparation
Following directions on package, cook beans (may require soaking overnight).
Preheat oven to 350 degrees. Bake quartered tortillas until crispy (about 5 minutes).
In a medium sized sauté pan over medium heat, cook eggs sunny side up until desired doneness. On each of the cooked tortillas, evenly distribute beans and top with sunny side up egg. Garnish each egg with cheese, salsa and yogurt.
Oven Roasted Potatoes
Ingredients
4 medium whole potatoes
Preparation
Cut potato into wedges and toss with 1 teaspoon oil. Bake potatoes at 375 degrees F until they begin to brown. Remove potatoes from oven and keep warm.
Lentil and Squash Soup
Ingredients
1 cup lentils, dry (2 cups cooked)
½ zucchini, sliced
½ yellow squash, sliced
½ diced onion
3 cups home made chicken broth
¼ cabbage, chopped
Preparation
Following directions on package, cook lentils (may require soaking overnight).
In a medium sized sauce pot over medium high heat, add onion and cook until just brown. Add cabbage and continue to cook for about 3 more minutes. Add homemade chicken stock, zucchini, squash and cooked lentils. Bring soup to a boil and season with salt and pepper to taste.
Salad
Ingredients
1 Head romaine lettuce heart
2 carrots, peeled
1 large celery stalk
1 large tomato
1 tablespoon olive oil
1 tablespoon vinegar
Preparation
Chop lettuce and place in large mixing bowl. Slice carrots and celery and add to lettuce. Chop tomato and add to salad mixture. Toss ingredients together and place in serving bowl. Mix oil and vinegar together and serve with salad.
Cheesy Chicken and Vegetable Bake
Ingredients
2 cups leftover pulled chicken (from roasted whole chicken)
2 cups dry elbow pasta (4 cups cooked)
4 whole carrots, sliced into small rounds
½ lb green beans, washed, trimmed, cut into one inch peaces
1 cup cheese
Preparation
Pre heat oven to 350 degrees. Cook pasta according to package directions. Drain and cool pasta completely. Combine all ingredients except cheese in a mixing bowl and season with salt and pepper to taste. Pour mixture into baking dish and top with cheese. Bake for about 20 minutes or until vegetables are crisp tender. Serve warm.
Coleslaw
Ingredients:
1/3 head of cabbage
3 carrots
1 tablespoon olive oil
1 tablespoon cider vinegar
Salt and pepper to taste
Preparation:
Slice cabbage and carrots as thinly as possible. Toss with oil and vinegar and add salt and pepper. Chill before serving.\
Day 7
Ingredients
2 eggs
½ cup milk
1 cup peanuts
8 pieces of bread
2 apples
1 orange
16 oz vanilla yogurt
1 tbl jam
Cooking spray
Preparation
Chop or crush peanuts to a medium fine texture, set aside. Combine milk and eggs and mix well. Spray skillet with cooking oil and place on medium high. Dip bread into egg mixture and coat both sides. Then coat one side of the bread in the crushed peanuts. Transfer bread to hot skillet and cook until browned well on both sides. While toast is cooking slice fruit into pieces and place in bowl. Place yogurt in a serving bowl and swirl the jam into the yogurt. Serve everything together.
Ingredients:
8 pieces bread
4 tablespoons Florida Honey
6 tablespoons peanut butter
2 oranges
Pretzels
Preparation:
Layout 8 pieces of bread. Place one tablespoon of honey on each of 4 pieces of bread. Place a little over a tablespoon of peanut butter on each of the other 4 slices of bread and put the bread together to make a sandwich, set aside. Peel and cut oranges in circles and arrange on plate. Serve sandwiches with fruit.
Corn Crusted Tilapia
Ingredients
5 tilapia fillet, patted dry
1 ounce yogurt, plain
1 cup corn flakes
Preparation
In a plastic baggie add corn flakes and crush them as small as possible. Season each fish fillet with salt and pepper. Evenly spread the plain yogurt onto the top of each fish fillet. Coat the top of each fish fillet with the crushed corn flakes. Preheat a large sauté pan over medium high heat. Add one tablespoon of canola oil to the pre heated pan. Carefully add the fish fillet to the oiled pan crusted side down. Cook fillets about 4 to 5 minutes on each side or until crispy and completely done throughout. Serve warm
Zucchini Tomato Sauté
Ingredients
1 squash, diced
1 zucchini, diced
3 tomatoes, diced
Preparation
Pre heat a medium sized sauté pan over medium high heat. Add one tablespoon canola oil to heated pan. Add zucchini and squash to hot pan and sauté until crisp tender. Add tomatoes to vegetable sauté and season to taste with salt and pepper. Serve warm.
Brown Rice
Ingredients
Brown rice
Preparation
Follow directions on rice package to make 4 servings. Season to taste with salt and pepper.
