This Week’s Clean Eating Meal Plan

Most times I’m organized enough on the weekends to pull this off.  I browse for recipes and meal plans, then hit the grocery store.  I do my cooking on Sunday for the entire week.    I do repeat a lot of the meals.  Since I’m a single, I have a lot of waste if there is too much variety.  Leftovers need to get used up. This meal plan is for 5 days worth of meals, since I eat most of my meals at work.  Mix and match here.  3 meals and 2 snacks each day.  Once all the prep is done, I usually pack my meals the night before.

I try to follow this advice: Breakfast like a king, lunch like a prince, and dinner like a pauper.  In otherr words, larger meals earlier in the day, and a light, low carb meal for dinner.

Here is what I will be cooking/prepping today:

Black bean soup
Cauliflower and broccoli au gratin – healthy version 🙂
Rosemary Walnut chicken fingers( recipe to come)
Raw veggies get prepped and placed in individual serving baggies. Just grab and go.

Other notes:  For the turkey salad, I went to the deli counter and ordered a 1/2 inch slice of good quality roasted turkey breast -this will be easy to dice for the salad.

I cook the egg beater breakfast at work using a paper plate and the microwave.  Pour desired amount of egg mixture in the plate, add the cheese, spinach and halved grapr tomatoes and cook for 45 seconds, or more if needed.   Really simple and tastes great!

MON
TUES
WEDS
THURS
FRI
Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with natural peanut butter, slice of cantaloupe.
Apple Cheddar Frittata,   oatmeal with berries, walnuts and honey
Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with natural peanut butter, slice of cantaloupe.
Apple Cheddar Frittata,   oatmeal with berries, walnuts and honey
Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with natural peanut butter, slice of cantaloupe.
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
Grapes with whole grain crackers and 1 oz good swiss cheese
Sliced apple with slice of cheddar cheese and whole grain crackers
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
Hardboiled egg  and broccoli florets dipped in hummus
Turkey and swiss sandwich ( Ezekiel Bread) layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
Rosemary Walnut Chicken tenders, serving of cauliflower and broccoli cheese casserole.  Side spinach salad
Turkey and swiss sandwich ( Ezekiel Bread) layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
Rosemary Walnut Chicken tenders, serving of cauliflower and broccoli cheese casserole.  Side spinach salad
BLT with nitrate free turkey bacon
Grapes with whole grain crackers and 1 oz good swiss cheese
Hardboiled egg  and broccoli florets dipped in hummus
Grapes with whole grain crackers and 1 oz good swiss cheese
Hardboiled egg  and broccoli florets dipped in hummus
Raw veggies with Dijon hummus
Salad with diced turkey breast,  sliced hard boiled egg,diced carrots, halved grape tomatoes, sprinkled with walnuts.  Fat free ranch dressing
Black bean soup, whole grain crackers spread with hummus
Salad with diced turkey breast,  sliced hard boiled egg,diced carrots, halved grape tomatoes, sprinkled with walnuts.  Fat free ranch dressing
Black bean soup, whole grain crackers spread with hummus
Tomato and cheddar sandwich with spinach, Dijon mustard.  Veggies and hummus.

Apple Cheddar Frittata

Great brunch idea – serve this with some chicken sausages and a green salad.  Soooo easy.
BTW – my photos don’t so this justice – I’m just using a simple digital camera with zero photography skills.  I’m sure I won’t be on FoodGawker or Tastespotting anytime soon  lol.  But, I thought it was important for readers to have an idea of how this comes together.

I made this in a small saute pan, so I was able to flip it instead of putting the pan in the broiler.  If you’re not crazy about doing the flip thing, or are using a larger pan , place the pan in the broiler in the middle rack ( after the bottom browns) for about 10-15 mins until the top browns.

Ingredients:
Serves 1-2
3 eggs
1 T heavy cream
1/2 shredded cheddar cheese (gruyere would be nice too)
1/2 thinly slice gala apple – peeled or unpeeled – your choice
1 pat of butter
P.S. – double the recipe and use a larger pan if you want more servings.
Place butter in 7 inch non stick saute pan and add apples.  Saute apples until soft.  ( you can skip this step if you are using the broiler). The apples will soften with the additional cooking in the broiler.
Whisk eggs with cream.

Remove apples from pan.  Add eggs and cheese to pan, top with the apple slices arranged in a circular pattern.

Cook on medium heat, pushing the edges with a rubber spatula so the uncooked parts run to the edges.
Push gently  only on the edges, so you don’t end up with scrambled eggs.  After a few minutes, gently use the spatula to lift the frittata to check for browning on the bottom.  Once the bottom is browned, carefully lift the frittata with a wide spatula and flip it over to brown the other side.  At this point, you can elect to skip the flipping and place the pan in the broiler to brown the top.  Mine got a bit messy when I flipped it, but that’s ok.  Once I plated it, it was fine.

Once both sides are browned, platter this puppy and you have yourself a delicious Apple Cheddar Frittata!

Herbed Baked Eggs – thank you Ina Garten!

Ina is one of my favorite cooks.  Her dishes are simple, delicious and fabulous. This recipe is no exception.  Less than 15 minutes from start to finish. 

These will be the best damned eggs you have ever had!  I used fresh herbs from my herb garden – this dish is really best with the freshest ingredients you can find.  If you are lucky enough to have farm fresh eggs and organic cream – even better.  If not, store bought works perfectly fine as you can see with my ingredients.  You can change up the herbs if you like. 
If you’re like me and you don’t use a lot of cream, buy a small carton.  Use the leftover to add to soups or  add a bit to eggs and whisk together for rich, fluffy scrambled eggs.  Or, buy a larger carton and make your own butter 🙂

Ingredients

  • 1/4 teaspoon minced fresh garlic
  • 1/4 teaspoon minced fresh thyme leaves
  • 1/4 teaspoon minced fresh rosemary leaves
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon freshly grated Parmesan  – please use the good stuff – it makes all the difference!
  • 6 extra-large eggs
  • 2 tablespoons heavy cream
  • 1 tablespoon unsalted butter
  • Sea salt and freshly ground black pepper
  • Good country bread for dipping in the yolks
Preheat the broiler for 5 minutes and place the oven rack 6 inches below the heat.

Combine the garlic, herbs and parmesan and set aside. Crack 3 eggs into each of 2 small bowls without breaking the yolks.  You will be sliding the eggs from the bowls into your baking dishes in a bit. Do not put the eggs into your baking dish yet – you will need to broil the cream and butter in it before you add your eggs.

Place 2 individual gratin dishes on a baking sheet. Place 1 tablespoon of cream and 1/2 tablespoon of butter in each dish and place under the broiler for about 3 minutes, until hot and bubbly. Pour 3 eggs into each gratin dish and sprinkle evenly with the herb mixture, then sprinkle  with salt and pepper to taste.

Place back under the broiler for 5 to 6 minutes, until the whites of the eggs are almost cooked.  The eggs will continue to cook after you take them out of the oven. Allow to rest for a minute or so.  Toss some lightly buttered bread in the oven while you wait for the eggs to cool a bit – they will be piping hot!.
Cook a little longer if you like your yolks hard. I prefer mine runny so I can soak them up with the good bread.

Boca Raton Green Market

My first trip to the Green Market this year.  In Florida, the markets don’t open until October.  Got myself a pretty nice haul on Satuday:

I think my favorite was the fresh eggs -first time I’ve seen them at the market. Love the whole farm to table concept – still bits of grass and dirt on them ( and maybe chicken poop?? ) lol.  I did some research and found out you are not supposed to wash them.  They are protected with a “bloom” that keeps bacteria out.  Just crack them open when ready to use, being careful not to get any bits of the shell in your dish.

I scrambled 2 this morning – delicious.  I had some heavy cream on hand, so I added about 2 T of that to my eggs and scrambled them.  Bright yellow and fluffy.

As for the rest of the haul, here’s what the plans are:

Acorn squash with wild rice stuffing
Roasted the carrots with some other veggies to make vegetable stock, used in Italian Wedding Soup and Vegetable soup.
Asparagus – chopped a few stalks and added to my veggie soup.  I’ll roast the rest and top with parmesan cheese. I’ll save a few spears for my tomato/mozzarella stack.
Apples – diced a half and used in the wild rice stuffing.  The other half will be sliced and used for my Apple Cheddar Frittata.  The other one will be a snack.
Oranges – those will go to work with me as part of my lunch.
Romaine and cuke – salad -what else 🙂
Mozzarella cheese – I’ll make tomato, cheese and asparagus stacks – then drizzle with olive oil and balsamic vinegar.

The cheese guy also makes butter from the mozzarella whey – it looked delicious.  A larg tub was $3.  I passed because it was too much butter for me. Although he did say I could freeze it.  I ended up getting some heavy cream and making my own butter in a smaller portion.

More posts to come – I’ll add the recipes for the dishes I mentioned in this post.

Corn and Tomato Salad

It doesn’t get any easier than this  🙂  This is really best if you can get the corn and tomatoes from a local farmers market.  If not, store bought will be delicious as well.

4 cups frozen corn ( use 6 ears fresh sweet corn shaved from the cob if in season)
2 cups grape tomatoes, halved
3 scallions, thinly sliced
2 tablespoons lime juice ( adjust to your taste)
ssea salt and fresh ground pepper to taste

Mix well and refrigerate for 1/2 – 2 hours so the flavors marinate.

Before serving, top with fresh julienned basil or chopped cilantro

You could also add black beans and diced avocado.

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Chitpotle Chicken Tortilla Soup

Adapted from Cooking Light and Eat Yourself Skinny

1 Tbsp olive oil

1 1/2 tsp. minced garlic
2 chicken breasts, cooked and shredded
1 tsp. chipotle chile powder
1 tsp. ground cumin
1 cup water
1/4 tsp. salt
2 cups chicken broth ( I make my own) or use Kitchen Basics low sodium broth
1 (14.5 oz) can stewed tomatoes ( I used some diced plum tomatoes instead)
1/4 cup fresh cilantro
1 lime, cut into 4 wedges
2 (6-inch) tortillas, cut into strips
Cooking spray – I like PAM olive oil spray 🙂

Heat oil in a large saucepan over medium-high heat.  Add minced garlic and shredded chicken; saute for about 2 minutes.  Add chipotle chile powder and cumin; stir well.  Add water, salt, chicken broth and tomatoes and bring to a boil.  Cover, reduce heat and simmer for about 5 minutes.
Meanwhile, preheat your oven to 350 degrees F and place tortilla strips on a baking sheet.  Spray strips with cooking spray and sprinkle with a touch of chipotle chile powder or chipotle seasoning blend.  Bake at 350 for about 8 to 10 minutes.  Top soup with baked tortilla strips, cilantro and a lime wedge.