Vegetarian Minestrone with Whole Wheat Baguette

Posted on February 8, 2012 by kbergin

Vegetarian Minestrone Soup

For the last two days, my family as been scattered, moving at light speed in different directions. My busier than normal schedule the past two nights hasn’t helped. We needed to re-center ourselves as a family, and dinner, including dinner prep was my way to get this done.

Consistent with my goal of serving one vegetarian meal a week, tonight’s meal was Vegetarian Minestrone. Because it is a crock pot recipe I was able to prepare the soup earlier in the day. I got all the ingredients in the crock pot and turned it on at 2:45 so it was ready around 6:00. As I learned from Simple Gourmet Chef Melanie Barsuk, crock pot recipes can “cook out” and lose their flavor. This is a simple soup with simple flavors. Don’t over cook it…

As my kids came home from school, I slowed things down. Dinner prep was done. I wouldn’t be doing any work related to dinner until I ladled the soup and sliced the baguette. How nice! My kids and I talked, they got a snack and got their homework done. Not that the day was without a carpool, or even a bit of sassiness from the kids, but things felt calmer. I wasn’t pre-occupied with “getting everything ready” so I could leave…

Dinner was ready for us at 6. Warm soup and bread is one of my favorite comfort dinners, and I think we all needed a bit of comfort and warmth tonight.

Vegetarian Minestrone Soup

Recipe

Vegetarian Minestrone with Whole Wheat Baguette

Serves 2 Adults and 2 Kids + 2 lunches

Ingredients

4 Cups (32 oz.) Vegetable Broth

1 large onion, diced

3 Carrots, diced

3 Celery Stalks, diced

3 Garlic Cloves, minced

28 oz can, or shelf stable container of Chopped Tomatoes, low or no sodium

2 small Zucchini, diced

½ Cup Barley, dry

1 Cup Kale, finely chopped

1 15 oz can White Beans, low or no sodium, rinsed

1 T Parsley, fresh minced

1 t Dried Thyme

1 t Dried Oregano

2 Bay Leaves

½ t Kosher salt or sea salt

1/8 t pepper

2 t Lemon Zest

Parmesan or Manchenga cheese (optional)

Whole wheat baguette or other whole wheat bread

Options:

Purchase pre diced onions, carrots, celery – approximate the amounts required.

If using a garlic press, toss the garlic membranes in the soup too for extra flavor.

Instructions:

Put everything except the cheese in a crock pot. Add the spices and seasonings (including lemon zest) last.
Cook on low for 3 hours.
Serve with grated cheese on top and whole wheat bread.

Pre-Prep Opportunity

Dice onion, carrots, celery, zucchini, and kale ahead of time and store in refrigerator.
Rinse beans ahead of time and store in fridge.
Zest lemon ahead of time and store in fridge.
Make the soup the evening before. Put it on at dinner time. After 3 hours store in fridge. Simply warm in a pot the next day and serve!

Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Posted on February 7, 2012 by kbergin

: Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad-Serves 2 Adults and 2 Kids for 2 meals

For the second night in a row, I am making dinner for just the kids. My husband and I have an event starting at 6. It is 5:05. I just arrived home with the kids. I have not done any pre-prep… Time is of the essence… …Not that that is a big surprise…

I am thankful I have a good excuse for not ordering take out tonight or buying something frozen to re-heat, because the temptation to do so is strong! The pork tenderloin I am cooking will also so be used for dinner 2 nights from now. While I am crunched for time tonight, I will be glad on Thursday when I just pull the meat from the refrigerator.

Pork tenderloin is one of the leanest and most tender cuts of pork with 136 calories , 3.87 g of fat, and 23.8 g of protein per 4 oz. serving. Because it is so lean, it can dry out if overcooked. (The USDA now recommends cooking pork tenderloin to an internal temperature of 145 degrees with a 3 minute rest period. This will make it a little pink and juicer.) Another advantage is that it is another easy meal to cook in the oven or on the grill.

Pork goes really well with butternut squash, which is also easily roasted. If you are cooking the tenderloin in the oven, you can do both at the same time.

Roasting Butternut Squash

Recipe

Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Serves 2 Adults and 2 Kids for 2 meals

Ingredients

Rice from yesterday

1 large or 2 small butternut squashes (or purchase 32 oz. pre-diced squash)

Olive Oil Spray (or Canola Oil)

2 ½ Cups Frozen Green Beans (or fresh)

2 lbs. Pork Tenderloin (2 -1 lb. tenderloins)

Olive Oil (or other preferred oil)

Salt

Pepper

Instructions

Pre-heat oven to 425 for Squash and tenderloins

Or you can do the tenderloins on the grill

Remove rice from refrigerator, set in a microwaveable bowl and set aside.
Peel and dice butternut squash (or open package of pre-diced squash), and put on a lightly sprayed roasting pan. Lightly spray squash and lightly sprinkle salt. Top with a light dusting of cinnamon.
Pop squash in the oven. Set timer for 5 minutes.
Put green beans in a microwaveable bowl and set aside.
Rub tenderloins with olive oil, salt, and pepper. You can add other seasonings to taste – rosemary, thyme, basil, etc.
Stir squash in oven and set timer for 4-6 minutes depending on how fast squash is cooking.
Place tenderloins in a roasting pan and put in oven or place on grill and turn down heat to medium. Consider a meat thermometer for accurate cooking time. Oven and Grill cook time should be around 20-25 minutes if your tenderloin is around a pound. Internal heat should reach 145 degrees, letting the meat rest for 3 more minutes before serving. Check the temperature to make sure you have reached the target temperature.
Check tenderloin on grill half way through and turn.
Check squash. Doneness check: Can a fork can easily pierce squash? If so, pull it out. Squash cook time will be about 30 minutes.

10. While tenderloin is standing, place green beans in microwave and cook for 2-3 minutes, checking for doneness and continuing to cook as necessary.

11. Next place rice in microwave and warm up.

12. Portion pork, green beans, rice and squash. Serve!

Pre-Prep Opportunities

Peel and dice butternut squash.
Cook rice if you haven’t cooked it on a previous day. Try to make earlier in the day and make brown rice.

Grilled Chicken, White Rice, Broccoli, Applesauce

Posted on February 7, 2012 by kbergin

Grilled Chicken, Rice, Broccoli, and Applesauce

Tilapia and chicken are the basis for two of the fastest meals I know how to make, and meals that I know my kids will eat. Tonight it was chicken, and, just like my past few Mondays, I had an evening meeting, and my husband was coming home late. These are the nights that tempt me to get take out or buy something frozen that I can reheat. But I will not give in… My goal is to prepare something just as “tasty as take out”, just as fast (I include travel time to get the food.), and much more healthy. So I prepared dinner for the 2 kids and I did it fast.

About 15 minutes before I started dinner, I started rice in the rice cooker – I wish I had been more organized and made brown rice earlier in the day, as it is healthier, but I’m going to suppress my guilt and move on… 🙂

Next, I washed and cut the chicken, put olive oil, salt and pepper on top and popped it on the grill. You can also make in the oven at 350 for 10-12 minutes since it is such a small amount of chicken.

While the chicken cooked, I put the broccoli in the microwave with a spray of olive oil and salt and then portioned the applesauce on each plate.

Once the chicken was ready, I portioned the broccoli, rice and chicken on the plates, served, thanked the babysitter and left!

Recipe

Grilled Chicken, White Rice, Broccoli, Applesauce

Serves 2 Adults and 2 Kids + 1-2 lunches

Ingredients

2 Cup White Rice (or Brown Rice if Making Ahead)

4 Cups Water

2 lbs. Boneless Skinless Chicken Breast

Olive Oil Spray (or canola oil spray)

Salt and Pepper

2.5 Cups Frozen Broccoli

2.5 Cups Applesauce, no sugar added

Instructions

Pre heat oven to 350 or turn grill on high

Put the rice and water in the rice cooker and turn on quick cook.
Wash chicken, pat dry, spray olive oil and lightly sprinkle with salt and pepper. Feel free to add other herbs- rosemary, basil, Mrs. Dash seasoning. Or just leave plain.
Put chicken in a roasting pan and put in oven or put directly on grill and turn down to medium.
Cook broccoli in microwave 2-3 minutes. Check for doneness (fork pierces broccoli stalk easily) and microwave until ready.
If chicken is on grill, turn over after 6 minutes.
Portion applesauce across plates.
When chicken is done, (springs back to the touch and not pink inside), portion chicken, broccoli, and half the rice on plates and serve! (Save the other half of the rice for tomorrow’s meal)
Now that is fast, easy, delicious comfort food!

Pre-Prep Opportunities

Cook rice ahead of time and use brown rice.
Wash, spray and season chicken ahead of time and store in fridge.

Weekly Dinner Menu and Shopping List – Tested Jan 23-26

Posted on February 3, 2012 by kbergin

Monday Grilled Chicken, White Rice, Broccoli, Applesauce

Tuesday Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Wednesday Vegetarian Minestrone, Whole Wheat Baguette

Thursday Pasta with Pork Tenderloin, Asparagus, Left over squash, Bell Pepper and Garlic with a Side Salad

Recipes

Grilled Chicken, White Rice, Broccoli, Applesauce

Serves 2 Adults and 2 Kids + 1-2 lunches

Grilled Chicken, White Rice, Broccoli, Applesauce

Ingredients

2 Cup White Rice (or Brown Rice if Making Ahead)

4 Cups Water

2 lbs. Boneless Skinless Chicken Breast

Olive Oil Spray (or canola oil spray)

Salt and Pepper

2.5 Cups Frozen Broccoli

2.5 Cups Applesauce, no sugar added

Instructions

Pre heat oven to 350 or turn grill on high

Put the rice and water in the rice cooker and turn on quick cook.
Wash chicken, pat dry, spray olive oil and lightly sprinkle with salt and pepper. Feel free to add other herbs- rosemary, basil, Mrs. Dash seasoning. Or just leave plain.
Put chicken in a roasting pan and put in oven or put directly on grill and turn down to medium.
Cook broccoli in microwave 2-3 minutes. Check for doneness (fork pierces broccoli stalk easily) and microwave until ready.
If chicken is on grill, turn over after 6 minutes.
Portion applesauce across plates.
When chicken is done, (springs back to the touch and not pink inside), portion chicken, broccoli, and half the rice on plates and serve! (Save the other half of the rice for tomorrow’s meal)
Now that is fast, easy, delicious comfort food!

Pre-Prep Opportunities

Cook rice ahead of time and use brown rice.
Wash, spray and season chicken ahead of time and store in fridge.

Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Serves 2 Adults and 2 Kids for 2 meals

Ingredients

Rice from yesterday

1 large or 2 small butternut squashes (or purchase 32 oz. pre-diced squash)

Olive Oil Spray (or Canola Oil)

2 ½ Cups Frozen Green Beans (or fresh)

2 lbs. Pork Tenderloin (2 -1 lb. tenderloins)

Olive Oil (or other preferred oil)

Salt

Pepper

Instructions

Pre-heat oven to 400 for Squash and tenderloins

Or you can do the tenderloins on the grill

Remove rice from refrigerator, set in a microwaveable bowl and set aside.
Peel and dice butternut squash (or open package of pre-diced squash), and put on a lightly sprayed roasting pan. Lightly spray squash and lightly sprinkle salt. Top with a light dusting of cinnamon.
Pop squash in the oven. Set timer for 5 minutes.
Put green beans in a microwaveable bowl and set aside.
Rub tenderloins with olive oil, salt, and pepper. You can add other seasonings to taste – rosemary, thyme, basil, etc.
Stir squash in oven and set timer for 4-6 minutes depending on how fast squash is cooking.
Place tenderloins in a roasting pan and put in oven or place on grill and turn down to medium. If using the oven, consider a meat thermometer for accurate roasting.
Check tenderloin on grill every 3 minutes, turning a ¼ turn. Internal heat should reach 170 degrees. I often pull the meat just before it reaches 170 and let it stand for 10 more minutes as the meat will continue to cook. Check the temperature to make sure you have reached the target temperature.
Check squash. Doneness check: Can a fork can easily pierce squash? If so, pull it out.

10. While tenderloin is standing, place green beans in microwave and cook for 2-3 minutes, checking for doneness and continuing to cook as necessary.

11. Next place rice in microwave and warm up.

12. Portion pork, green beans, rice and squash. Serve!

Pre-Prep Opportunities

Peel and dice butternut squash.
Cook rice if you haven’t cooked on a previous day.

Vegetarian Minestrone with Whole Wheat Baguette

Serves 2 Adults and 2 Kids with 1-2 lunches

Ingredients

4 Cups (32 oz.) Vegetable Broth

1 large onion, diced

3 Carrots, diced

3 Celery Stalks, diced

3 Garlic Cloves, minced

28 oz can, or shelf stable container of Chopped Tomatoes, low or no sodium

2 small Zucchini, diced

½ Cup Barley, dry

1 Cup Kale, finely chopped

1 15 oz can White Beans, low or no sodium, rinsed

1 T Parsley, fresh minced

1 t Dried Thyme

1 t Dried Oregano

2 Bay Leaves

½ t Kosher salt or sea salt

1/8 t pepper

2 t Lemon Zest

Parmesean or Manchenga cheese (optional)

Whole wheat baguette or other whole wheat bread

Options:

Purchase pre diced onions, carrots, celery – approximate the amounts required.

If using a garlic press, toss the garlic membranes in the soup too for extra flavor.

Instructions:

Put everything except the cheese in a crock pot. Add the spices and seasonings (including lemon zest) last.
Cook on low for 3 hours.
Serve with grated cheese on top and whole wheat bread.

Pre-Prep Opportunity

Dice onion, carrots, celery, zucchini, and kale ahead of time and store in refrigerator.
Rinse beans ahead of time and store in fridge.
Zest lemon ahead of time and store in fridge.
Make the soup the evening before. Put it on at dinner time. After 3 hours store in fridge. Simply warm in a pot the next day and serve!

Pasta with Pork Tenderloin, Asparagus, Left over squash, Bell Pepper and Garlic with a Side Salad

Serves 2 Adults and 2 Kids + 1 lunch

Ingredients

8 oz. Whole Wheat Pasta

Left over pork tenderloin

1 bunch asparagus

Leftover Butternut Squash

1 Bell Pepper

3 Cloves Garlic

Olive Oil

¼ t salt

3 Cups of lettuce

Instructions

Boil water for pasta.
Dice pork tenderloin and set aside.
Wash asparagus and snap off hard end. Place on a lightly sprayed roasting pan.
Lightly spray asparagus, squeeze ½ lemon on top and lightly salt.
Set aside.
Dice bell pepper.
Mince garlic.
Add pasta to boiling water.
Put asparagus in oven for 4 minutes.

10. Warm butternut squash in microwave for 1.5 – 2 minutes depending on how much is there. Microwave until cooked through.

11. Stir asparagus and put back in oven for 3-4 more minutes.

12. Drain pasta.

13. Put pasta back in pot and add bell peppers, garlic, and butternut squash.

14. Add asparagus.

15. Serve!

Shopping List

Entrees

2 lbs. Boneless Skinless Chicken Breast

2 lbs. Pork Tenderloin (2 -1 lb. tenderloins)

Vegetables

1 large or 2 small butternut squashes (or purchase 32 oz. pre-diced squash)

1 large onion, diced

3 Carrots, diced

3 Celery Stalks, diced

6 Garlic Cloves

2 small Zucchini, diced

1 Cup Kale, finely chopped

1 bunch asparagus

1 Bell Pepper

3 Cups of lettuce

Fruit

2 t Lemon Zest

Dry Goods

2 Cups white or brown rice

Olive Oil Spray (or canola oil spray)

Salt and Pepper

Olive Oil (or other preferred oil)

4 Cups (32 oz.) Vegetable Broth

½ Cup Barley, dry

1 15 oz can White Beans, low or no sodium, rinsed

1 T Parsley, fresh minced

1 t Dried Thyme

1 t Dried Oregano

2 Bay Leaves

½ t Kosher salt or sea salt

1/8 t pepper

28 oz can, or shelf stable container of Chopped Tomatoes, low or no sodium

8 oz. Whole Wheat Pasta

Frozen

2.5 Cups Frozen Broccoli

2.5 Cups Applesauce, no sugar added

2 ½ Cups Frozen Green Beans (or fresh)

Dairy

Parmesean or Manchenga cheese (optional)

Bakery

Whole wheat baguette or other whole wheat bread

Lettuce (or Tortilla) Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

Posted on February 2, 2012 by kbergin

Lettuce (or Tortilla) Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

No matter how much you try to plan, things get crazier at the end of the week, which is one reason I love menus like tonight’s. Because I already cooked this chicken earlier in the week, the only “work” to do is warming things up. There is nothing to cook!

I also like this meal because it is so fresh. The mango, avocado, tomato and lettuce are welcome flavors and textures during the winter months when I tend to cook more of my meals and make more soups. And tonight, for maximum freshness and minimum carbs, I experimented with using lettuce instead of tortillas.

My kids also like this meal. And while they really like the taste, I know they are big fans of this meal because, well… they like to eat with their hands. Yes, I admit it. As much as I encourage, teach, and yes, nag them about using silverware, they really prefer to eat without their fork and spoon… If you can’t beat ‘em, join ‘em!

…

I decided to eat early as my son had a late practice and my husband was coming home too late to eat with the kids. My plan was to eat at 5:15. At 5:00 I pulled everything out of the refrigerator – the chicken, cheese, lettuce, mango, radish, the remaining black beans, salsa, Braggs Hawaiian Dressing and Marinade, and tortillas. I also grabbed the avocado and tomato from the counter. If you haven’t already diced the pepper, tomato, mango, radish, or chicken, and if the cheese is not already grated, allow an extra 15 minutes.

After warming the chicken on a griddle on the stove, I began warming the tortillas, 2 at a time. Once the tortillas were hot on the first side, I flipped them, added grated cheese and turned down the heat. As the cheese began to melt, I added chicken, and the rest of the toppings. You can fold them in half like a taco or roll them into a “burrito”. As finger food is a favorite and burritos are neater, I rolled mine into a burrito and placed them on the side of the griddle. You can also use corn tortillas (which are smaller) and fold in half for tacos.

Preparing Hawaiian Chicken Tacos (or Burrito)

I took some larger leafs of lettuce, (I used butter lettuce but you can use romaine or any other lettuce that can hold taco ingredients. I added the warmed chicken, cheese, and the rest of the toppings and served. We sat down at 5:15!

Hawaiian Chicken Tacos (Burrito) with Mango, Avocado and Black Beans

The Verdict

This is a favorite! Everyone really liked the tacos. Ratings of 9 and 10 across the board. The kids had the burritos and my husband and I had the low carb, lettuce tacos. I would definitely make this again – it is a great reinvention of chicken made earlier in the week. The mangos really make this dish, so don’t leave them out. If you can’t find mangos, use pineapple or kiwi.

Lettuce Hawaiian Chicken Tacos (or Burrito) with Mango, Avocado, Tomato and Black Beans

Recipe: Lettuce (or Tortilla) Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

Serves 2 Adults and 2 Kids; with extra chicken for another dinner or 4 lunches

Ingredients

1 Avocado

1 Tomato

1 Mango

Remaining ½ can of Black Beans

Whole Wheat Tortillas, corn tortillas and/or big leaves of lettuce – boston leaf lettuce, romaine, other good “sandwich” lettuce

Cheddar Cheese – derived from cow or goat or soy

1 radish (optional)

1.5 lbs. Boneless Skinless Chicken Breast – use the left over from the Hawaiian Chicken

Salsa

Bragg Hawaiian Fat Free Dressing and Marinade

Instructions

Slice and Dice Avocado, Tomato, and Mango.
Dice chicken and warm on skillet over medium heat. Set chicken aside.
Heat Tortilla(s) on a skillet over medium heat.
When tortilla starts to bubble ( is heated through), flip tortilla, sprinkle cheese on the hot side, and turn off heat.
As cheese begins to melt, sprinkle chicken, avocado, tomato, mango, radish (if including) and black beans.
If using flour tortillas, roll into a “burrito”: fold the bottom 1/8 of the tortilla on top of the chicken and other stuffings. Fold in the sides of the burrito and roll the tortilla into a log.
Set on the side of the grill and make one for each person.
If using corn tortillas, serve as a taco
If using lettuce (and I used tortillas for the kids and lettuce for me):
1. Warm chicken and beans.
2. Sprinkle cheese in lettuce cup
3. Add chicken and beans
4. Top with avocado, tomato and mango, salsa, and Hawaiian dressing.

10. Serve – with carbs or without!

Pre-Prep Opportunities

1. Make tacos as the second chicken meal of the week. Prepare all chicken at the beginning of the week, storing leftovers in the refrigerator for later use.

2. Cut Mango, pepper, tomato, radish, and chicken ahead of time. Store in refrigerator until ready to use.

Meatloaf w/ Ground Chicken and Beans, Broccoli, Tomato

Posted on February 1, 2012 by kbergin

This recipe serves 2 Adults and 2 Kids for 2 meals. Meatloaf sandwiches, are in you future! YUM!)

Growing up, meatloaf was a regular part of our dinner rotation. It was comfort food that only got better when the leftovers reappeared in a meatloaf sandwich. I have reinvented “Mom’s meatloaf”, lightening up on the amount of beef used and replacing it with ground chicken, and a garlic-bean paste. If you don’t eat beef, replace the beef with ground turkey or more ground chicken. If you don’t like garlic, use more onion or add shallots for more flavor. This recipe is quite forgiving so you can improvise based on your preferences and what you have in the fridge and pantry – chopped bell peppers, tomatoes, bread crumbs, etc. Or you can keep it just the way it is – simple and tasty!

…

Yesterday, I had made the bean paste that required for the meatloaf. You don’t have to make it ahead of time, but I had a minute and “crossing things off my list” always makes me feel good.

I believe things happen for a reason, and I was pleasantly surprised when my son commented on how good things smelled in the kitchen. On a whim, I warmed up some of the garlic-bean paste and spread it on some teriyaki rice crackers for his afterschool snack. He LOVED it and asked for more! A healthy and delicious snack! (Keep that idea in your bag of tricks!)

…

Dinner prep was easy tonight. I pre-heated the oven to 350 and quickly put the beef, chicken, and garlic-bean paste together and formed a loaf. (My son had some more of the garlic-bean paste on crackers today just before I put it in the meatloaf mixture…) I put it in a lightly sprayed loaf pan, topped it with tomato paste, and popped it in the oven. I cut a tomato and portioned it across the plates. My broccoli was already cooked from the night before so I just had to warm it up just before I took the meat loaf out of the oven.

Meatloaf with Ground Chicken in Loaf Pan

As the meatloaf cooked, I drove a quick carpool and worked with my daughter on a project she is doing for school. The aroma filled the house and everyone was asking when dinner would be ready. My daughter was only too happy to set the table and we sat down to eat!

The Verdict

Two thumbs up! My daughter, the ever-critical judge, gave the meatloaf a 10! My son gave it a 9, and my husband a 10. I thought it was delicious and began dreaming of the meatloaf sandwiches that were in my future!

Ingredients

1 15 oz. can or other shelf stable container of White Beans

½ of a 15 oz. can or other shelf stable container of Black Beans

5 Cloves Garlic, minced or pressed – include the garlic membranes if pressing

1 lb. Ground Chicken*

1 lb. Ground Beef*

1 small onion, diced – or purchase pre-chopped onion

5 oz. of tomato paste (buy smallest can and use it all)

Olive or canola oil spray

1 Bunch Broccoli**

1 t Salt

1 T Basil

1 T Oregano

1 T Minced Onion

1 Tomato

*You can substitute turkey or pork for chicken and beef – be sure to modify your shopping list accordingly.

**If you made all the broccoli yesterday, you have saved yourself some time. Just warm it up for today!

Instructions

Ahead of Time:

Mash white and black beans with 5 cloves of minced or pressed garlic (throw in garlic membranes if pressing). Store in fridge until ready to use.

Side Bar: Snack opportunity! Warm a small portion of bean and garlic mixture and spread on rice cracker or other cracker. My son loves this as a snack on teriyaki rice crackers!

Pre-heat oven to 350

Lightly spray loaf pan with olive or canola oil.
Mix bean-garlic mixture, ground chicken, ground beef and diced onion in a bowl.
Form mixture into a meatloaf shape and put in loaf pan.
Top with tomato paste.
Pop in oven for 1 – 1.25 hours, until meatloaf starts to pull away from pan. (Like in baking)
Wash and slice tomato, portioning across 4 plates.
Wash broccoli and cut into small florets.*
Sprinkle with 1 t Salt, 1 T Basil, 1 T Oregano, 1 T Minced Onion.
Catch up on the mail, help kids with homework, drive a carpool, call your mother – you can relax for a while!

10. Place broccoli in oven for about the last 5 minutes of the meatloaf’s bake time, stirring broccoli around just before you take the meatloaf out.

11. When meatloaf starts to pull from the sides of the pan, remove from oven – let rest for 5-10 minutes.

12. Remove broccoli from oven after about 10 minutes, when broccoli stems can be easily pierced with a fork.

13. Portion meatloaf and broccoli and serve!

14. This is not the way your mother made meatloaf, but it is really delicious!

Pre-Prep Opportunities

Put the meatloaf together ahead of time, place in loaf pan and store in fridge until ready to use. All that is left to do is pop it in the oven. Because it will be cold, you might consider putting the meatloaf in the oven earlier – during preheating.
Wash and cut the broccoli up to two days before.

*If you made the broccoli in yesterday’s meal, skip broccoli preparation steps. You just have to warm it up!

Hawaiian Chicken, Broccoli and Rice

Posted on January 31, 2012 by kbergin

Hawaiian Chicken, Broccoli, Rice and Tomato

Chicken again? We eat a lot of chicken and it is easy to fall into the rut of serving the same thing. As I try to avoid the “rut”, I am always on the lookout for toppings, dressings, and marinades that are… tasty, low calorie, low fat, low sugar, and low sodium. Yes, I strive to have it all. You might liken my search to looking for a buried treasure, but I have actually found a few options that meet all these criteria.

Tonight’s chicken uses Braggs Hawaiian Dressing and Marinade. It has mango, pineapple, apple juice, lime juice, ginger, passion fruit juice and noni juice, which gives it a real tropical flavor. It also has stevia extract which is a sweetener that is not processed through the liver so it is not insulin producing. Per every 2 Tablespoon serving, it has 20 calories (much less than low fat salad dressings), 0 calories from fat, only 4 g of sugar, and 0 mg of sodium! For those with dietary restrictions, it is dairy free, egg free, and gluten free!

…

With meetings most of the day and a dinner meeting out, I scrambled to pull dinner together for the kids. Luckily, I was able to get some help from my son who got the rice going in the rice cooker before I got home.

Once I got home at 5:30, I pre-heated the grill to high, washed the chicken and marinated it in 1 Cup of Braggs Hawaiian Dressing and Marinade. Then I cut the broccoli, placed it on the roasting pan, and sprinkled, basil, oregano, salt and minced onion on top. Lastly, I sliced a tomato.

As my husband arrived home to pick me up and the babysitter walked in the door, I asked the babysitter to put the chicken on the grill and roast the broccoli. I also asked that she take a picture of the final product…

The Verdict

This is a keeper! I don’t know the details, but everyone really like the meal. My son and daughter rated it a 9. After having it for lunch the next day, I think that the chicken could have stayed in the marinade longer (pre-prep opportunity), but adding more dressing on top of the chicken once it is on the plate is a great fix.

In my search to keep chicken meals, fresh, can you help me out? Do you have any suggestions???

Ingredients

1 Cup White Rice (If you can make ahead, change to brown rice as it is healthier but takes longer to cook)

2 Cups Water

3.0 lbs. of Chicken (You will be cooking all the chicken for the week. If you are cooking this stand alone, use 1.5 lbs. of chicken.)

Braggs Hawaiian Dressing and Marinade

1 Bunch Broccoli*

1 t salt*

1 T Basil*

1 T Oregano*

1 T Minced Onion*

1 Tomato

*Make a double batch so that the broccoli is cooked for the week. You just have to warm up!

Instructions

Pre-heat Grill to High or Oven to 350

Measure 1 Cup rice and 2 Cups Water in a rice cooker and turn on. Or prepare using your preferred method.
Wash Chicken and mix with Hawaiian Dressing. Set aside.
Wash Broccoli and cut into small florets.
Place on lightly sprayed roasting pan and sprinkle salt, basil, oregano, and minced onion.
Place Chicken on grill and turn heat down to medium, or place in oven.
Place broccoli in oven.
Slice tomato and divide across plates.
Check on broccoli and chicken. Stir broccoli and if chicken is on grill turn it over.
Broccoli should be done in 8 -9 minutes. Oven chicken should take about 15-20 minutes and grilled chicken 12-15 minutes, (flipping chicken halfway through.)

10. Portion plates with chicken, rice, broccoli, and tomato.

11. Drizzle some extra Hawaiian Dressing on the chicken.

12. Serve and enjoy!

Pre-Prep Opportunities 1. Make rice a day ahead or earlier in the day that you will be serving it. Use brown rice since it will have more time to cook.

2. Wash chicken a day or two ahead, mix with marinade, and store in fridge.

3. Wash and cut the broccoli a day or two ahead and store in the fridge.

Seasoned Tilapia, with Onions and Red Peppers, Green Beans, Fresh Avocado, and a Side Salad

Posted on January 30, 2012 by kbergin

Besides it’s delicious, light, mild flavor and flaky texture there are more reasons to cook tilapia today with a knowing smile on your face. 1. 30-minutes or less: tilapia is fast and easy to prepare; 2. Tilapia is good for you! A high protein fish that is low in carbohydrates, it is low in sodium and is also low in mercury, due to it’s short life span and vegetarian diet. Tilapia is also low in fat with the USDA reporting 2 g of fat per 3.5 oz! Bring on dinner tonight!

Meal Preparation

Pre-heat oven to 350 or turn grill to high

I began meal preparation at 6:45, and while many times my late meal preparations are due to a frantic schedule, today I was timing my preparation to sync when my kids would arrive home from their activities, which was about 7:15.

First I cut the onions and red bell peppers. You can use any color bell pepper, but I use red bell peppers when I can as red vegetables are “heart healthy” vegetables. If you can find pre-sliced / diced veggies, always feel free to buy and use them. I sliced them myself and cut them into thin strips.

Preparing Tilapia

Next I rinsed the tilapia and placed it on foil on a baking sheet. Lightly spraying the tilapia with canola oil spray, sprinkling 2 t of the Magic Seafood seasoning, and topping with the onion and bell pepper strips, the tilapia was ready for the grill or the oven. If you are putting the fish on the grill, be sure to turn the heat down to medium low. Fish will cook for about 7-9 minutes.

If you are putting the fish in the oven, you may want to cover with foil to keep the fish moist. Fish will cook for about 15 minutes.

While the tilapia is cooking, portion enough green beans for the family into a microwave safe bowl. Consider ½ cup for each child and ¾ -1 cup for each adult. Cook beans in microwave for 2 ½ minutes.

While they are cooking, check the tilapia. The tilapia will begin to crack and will spring back to the touch when cooked through.

Continue cooking beans in microwave for short time periods (actual time will vary depending on your microwave) and portion salad, tomato and avocado on each plate. I make a traditional looking salad for my husband and I and separate the salad ingredients for my kids.

Kids Portion

Once the fish was cooked, I portioned the fish and green beans on each plate and served.

The Verdict.

A 10 rating from everyone! My family loves the flavors and green bean is a vegetable that everyone will eat. I love the taste as well but as a mom, I really love the fact that this delicious meal is also very nutritious. It’s a tried and true recipe that I can count on and a dinner to add to your rotation!

Tilapia - Adult Portion

Ingredients 1 Large Onion

2 Red Bell Peppers

1.5 lbs. Tilapia

2 t Chef Paul Prudhomme’s Magic Seasoning Blends Seafood Magic

Green Beans, Fresh or Frozen

Greens for Salad

1 Tomato

1 Avocado

Low Fat Dressing – I use no oil balsamic or a low-fat balsamic vinaigrette

Instructions

Pre-heat Grill to high or oven to 350

Cut onion and bell pepper into strips. (If you can buy pre-chopped, go for it.)
Rinse tilapia and place on foil on top of a baking sheet.
Sprinkle Seafood Magic seasoning on tilapia and top with onions and red bell pepper.
Place on grill and turn heat down to low, or place in oven.
Place enough green beans for your family in a microwave-safe bowl and microwave for 2 ½ minutes. Check and heat for another 2 ½ minutes. Repeat until beans are done. (Based on how quickly your microwave cooks, adjust the time intervals as necessary.)
In the meantime check tilapia after 4-5 minutes.
Portion greens on plates and top with tomato and avocado and a light sprinkling of dressing. For my kids, I put a few leaves of lettuce, and separate the tomato and avocado on the plate. I also sprinkle a bit of salt on the avocado.
Pull tilapia when the top of the fish begins to crack and the fish springs back to the touch (like in baking).
Serve and see if this isn’t one of the easiest dinner recipes out there!

Pre-Prep Opportunity

1. Cut onions and bell pepper up to a day ahead of time. Store in refrigerator until ready to use.

Weekly Dinner Menu and Shopping List – Tested Jan 17-20

Posted on January 26, 2012 by kbergin

Weekly Dinner Menu

Tested Jan 17-20

Menu

Monday: Seasoned Tilapia, with Onions and Red Peppers, Green Beans, Fresh Avocado, and a Side Salad

Tuesday: Hawaiian Chicken, Broccoli and Rice

Wednesday: Meatloaf w/ Ground Chicken and Beans, Broccoli

Thursday: Lettuce (or Tortilla) Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

Bonus: Weekend Dinner or Lunch: Meatloaf Sandwiches!

Pre-Prep

There are lots of pre-prep opportunities to make the actual dinner time prep even faster and easier. They are mentioned at the end of each recipe. Consider carving out time at the beginning of the week to get some or all of the suggested pre-prep done.

Recipes

Seasoned Tilapia, with Onions and Red Peppers, Green Beans, Fresh Avocado, and a Side Salad

Serves 2 Adults and 2 Kids

: Seasoned Tilapia with Onions and Red Peppers, Green Beans and Side Salad

Ingredients
1 Large Onion

2 Red Bell Peppers

1.5 lbs. Tilapia

2 t Chef Paul Prudhomme’s Magic Seasoning Blends Seafood Magic

Green Beans, Fresh or Frozen

Greens for Salad

1 Tomato

1 Avocado

Low Fat Dressing – I use no oil balsamic or a low-fat balsamic vinaigrette

Instructions

Pre-heat Grill to high or oven to 350

Cut onion and bell pepper into strips. (If you can buy pre-chopped, go for it.)
Rinse tilapia and place on foil on top of a baking sheet.
Sprinkle Seafood Magic seasoning on tilapia and top with onions and red bell pepper.
Place on grill and turn heat down to low, or place in oven.
Place enough green beans for your family in a microwave-safe bowl and microwave for 2 ½ minutes. Check and heat for another 2 ½ minutes. Repeat until beans are done. (Based on how quickly your microwave cooks, adjust the time intervals as necessary.)
In the meantime check tilapia after 4-5 minutes.
Portion greens on plates and top with tomato and avocado and a light sprinkling of dressing. For my kids, I put a few leaves of lettuce, and separate the tomato and avocado on the plate. I also sprinkle a bit of salt on the avocado.
Pull tilapia when the top of the fish begins to crack and the fish springs back to the touch (like in baking).
Serve and see if this isn’t one of the easiest dinner recipes out there!

Pre-Prep Opportunity

1. Cut onions and bell pepper up to a day ahead of time. Store in refrigerator until ready to use.

Hawaiian Chicken, Broccoli, Tomato, and Rice

Serves 2 Adults and 2 Kids + Enough Chicken for another meal (Hawaiian Tacos) + 2-3 Lunches

: Hawaiian Chicken, Broccoli and Rice

Ingredients

1 Cup White Rice (If you can make ahead, change to brown rice as it is healthier but takes longer to cook)

2 Cups Water

3.0 lbs. of Chicken (You will be cooking all the chicken for the week. If you are cooking this stand alone, use 1.5 lbs. of chicken.)

Braggs Hawaiian Dressing and Marinade

1 Bunch Broccoli*

1 t salt*

1 T Basil*

1 T Oregano*

1 T Minced Onion*

1 Tomato

*Make a double batch so that the broccoli is cooked for the week. You just have to warm up!

Instructions

Preheat Grill to High or Oven to 350

Measure 1 Cup rice and 2 Cups Water in a rice cooker and turn on. Or prepare using your preferred method.
Wash Chicken and mix with Hawaiian Dressing. Set aside.
Wash Broccoli and cut into small florets.
Place on lightly sprayed roasting pan and sprinkle salt, basil, oregano, and minced onion.
Place Chicken on grill and turn heat down to medium, or place in oven.
Place broccoli in oven.
Slice tomato and divide across plates.
Check on broccoli and chicken. Stir broccoli and if chicken is on grill turn it over.
Broccoli should be done in 8 -9 minutes. Oven chicken should take about 15-20 minutes and grilled chicken 12-15 minutes, (flipping chicken halfway through.)

10. Portion plates with chicken, rice, broccoli, and tomato.

11. Drizzle some extra Hawaiian Dressing on the chicken.

12. Serve and enjoy!

Pre-Prep Opportunities
1. Make rice a day ahead or earlier in the day that you will be serving it. Use brown rice since it will have more time to cook.

2. Wash chicken a day or two ahead and store in fridge.

3. Wash and cut the broccoli a day or two ahead and store in the fridge.

Meatloaf w/ Ground Chicken and Beans, Broccoli, Tomato

Serves 2 Adults and 2 Kids for 2 meals -Meatloaf sandwiches, are in you future! YUM!)

: Meatloaf w/ Ground Chicken and Beans, Broccoli

Ingredients

1 15 oz. can or other shelf stable container of White Beans

½ of a 15 oz. can or other shelf stable container of Black Beans

5 Cloves Garlic, minced or pressed – include the garlic membranes if pressing

1 lb. Ground Chicken*

1 lb. Ground Beef*

1 small onion, diced – or purchase pre-chopped onion

5 oz. of tomato paste (buy smallest can and use it all)

Olive or canola oil spray

1 Bunch Broccoli**

1 t Salt

1 T Basil

1 T Oregano

1 T Minced Onion

1 Tomato

*You can substitute turkey or pork for chicken and beef – be sure to modify your shopping list accordingly.

**If you made all the broccoli yesterday, you have saved yourself some time. Just warm it up for today!

Instructions

Ahead of Time:

Mash white and black beans with 5 cloves of minced or pressed garlic (throw in garlic membranes if pressing). Store in fridge until ready to use.

Side Bar: Snack opportunity! Warm a small portion of bean and garlic mixture and spread on rice cracker or other cracker. My son loves this as a snack on teriyaki rice crackers!

Pre-heat oven to 350

Lightly spray loaf pan with olive or canola oil.
Mix bean-garlic mixture, ground chicken, ground beef and diced onion in a bowl.
Form mixture into a meatloaf shape and put in loaf pan.
Top with tomato paste.
Pop in oven for 1 – 1.25 hours, until meatloaf starts to pull away from pan. (Like in baking)
Wash and slice tomato, portioning across 4 plates.
Wash broccoli and cut into small florets.*
Sprinkle with 1 t Salt, 1 T Basil, 1 T Oregano, 1 T Minced Onion.
Catch up on the mail, help kids with homework, drive a carpool, call your mother – you can relax for a while!

10. Place broccoli in oven for about the last 5 minutes of the meatloaf’s bake time, stirring broccoli around just before you take the meatloaf out.

11. When meatloaf starts to pull from the sides of the pan, remove from oven – let rest for 5-10 minutes.

12. Remove broccoli from oven after about 10 minutes, when broccoli stems can be easily pierced with a fork.

13. Portion meatloaf and broccoli and serve!

14. This is not the way your mother made meatloaf, but it is really delicious!

Pre-Prep Opportunities

Put the meatloaf together ahead of time, place in loaf pan and store in fridge until ready to use. All that is left to do is pop it in the oven. Because it will be cold, you might consider putting the meatloaf in the oven earlier – during preheating.
Wash and cut the broccoli up to two days before.

*If you made the broccoli in yesterday’s meal, skip broccoli preparation steps. You just have to warm it up!

Lettuce or Tortilla Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

Serves 2 Adults and 2 Kids; with extra chicken for another dinner or 4 lunches

: Lettuce (or Tortilla) Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

Ingredients

1 Avocado

1 Tomato

1 Mango

Remaining ½ can of Black Beans

Whole Wheat Tortillas, corn tortillas and/or big leaves of lettuce – boston leaf lettuce, romaine, other good “sandwich” lettuce

Cheddar Cheese – derived from cow or goat or soy

1 radish (optional)

1.5 lbs. Boneless Skinless Chicken Breast – use the left over from the Hawaiian Chicken

Salsa

Bragg Hawaiian Fat Free Dressing and Marinade

Instructions

Slice and Dice Avocado, Tomato, and Mango.
Dice chicken and warm on skillet over medium heat. Set chicken aside.
Heat Tortilla(s) on a skillet over medium heat.
When tortilla starts to bubble ( is heated through), flip tortilla, sprinkle cheese on the hot side, and turn off heat.
As cheese begins to melt, sprinkle chicken, avocado, tomato, mango, radish (if including) and black beans.
If using flour tortillas, roll into a “burrito”: fold the bottom 1/8 of the tortilla on top of the chicken and other stuffings. Fold in the sides of the burrito and roll the tortilla into a log.
Set on the side of the grill and make one for each person.
If using corn tortillas, serve as a taco
If using lettuce (and I used tortillas for the kids and lettuce for me):
1. Warm chicken and beans.
2. Sprinkle cheese in lettuce cup
3. Add chicken and beans
4. Top with avocado, tomato and mango, salsa, and Hawaiian dressing.

10. Serve – with carbs or without!

Pre-Prep Opportunities

1. Make tacos as the second chicken meal of the week. Prepare all chicken at the beginning of the week, storing leftovers in the refrigerator for later use.

2. Cut Mango, tomato, and radish ahead of time. Store in refrigerator until ready to use.

Bonus Meal: Meatloaf Sandwiches!

Serves 2 Adults and 2 Kids

: Meatloaf Sandwiches with Side Salad

Ingredients

Left over meatloaf from above

Baguette / baguette rolls or other preferred bread

Barbeque Sauce

Side Salad – what’s leftover in your fridge? Lettuce, tomato, nuts, sunflower seeds, avocado, broccoli, green beans, bell pepper, mango, radish? – Finish things up!

Instructions

Slice meatloaf into ½ – ¾ inch slices.
Lightly spray griddle with canola oil and warm meatloaf on medium heat, flipping after a few minutes.
Portion salad on plates.
Spread barbeque sauce on bread – consider using ½ a roll or less bread since the meatloaf is so satisfying.
When Meatloaf is heated through, 6-8 minutes, make into a sandwich and serve.
Now that’s a sandwich!

Shopping List

For 2 Adults and 2 Kids

Entrees

1.5 lbs. Tilapia

3.0 lbs. of Chicken

1 lb. Ground Chicken*

1 lb. Ground Beef*

* substitute ground turkey if preferred

Vegetables

1 Large Onion

2 Red Bell Peppers

Green Beans, Fresh or Frozen

2 Tomatoes

1 Avocado

Greens for Salad

lettuce, romaine, other good “sandwich” lettuce

2 Bunches Broccoli – for 2 meals

1 Tomato

5 Cloves Garlic, minced or pressed – use the garlic membranes if pressing

1 small onion, diced – or purchase pre-chopped onion

1 Avocado

1 Tomato

1 radish (optional)

Fruit

1 Mango

Dry Goods

2 t Salmon Seasoning

Low Fat Dressing – I use no oil balsamic

1 Cup White Rice (If you can make ahead change to brown rice as it takes much longer to cook)

Bragg Hawaiian Fat Free Dressing and Marinade

1 t salt

1 T Basil

1T Oregano

1 T Minced Onion

1 15 oz can or other shelf stable container of White Beans

1 15 oz can or other shelf stable container of Black Beans

Olive or canola oil spray

3.5 oz of tomato paste

Salsa

Barbeque Sauce

Bakery

Whole Wheat Tortillas, corn tortillas and/or big leaves of lettuce – boston leaf

Baguette / baguette rolls or other preferred bread – despite the goal of shopping 1 time per week, fresh bread is key to a successful sandwich. You may want to purchase this bread over the weekend if you plan to have for a weekend meal.

Dairy

Cheddar Cheese – derived from cow or goat or soy

Mediterranean Quinoa with Shrimp and Vegetables

Posted on December 12, 2011 by kbergin

Dec 5 Dinner Blog

I was unable to shop on Sunday for the week. I was away and didn’t even get a chance to prepare a menu and master shopping list. Usually a recipe for disaster.

But my sister saved me. As we were talking, she mentioned this couscous dish that she loves and reinvents throughout the week. My curiosity was piqued! As I pushed the cart through the grocery store, she walked me through the recipe and I gathered all the ingredients. I could feel the stress of not having a shopping list in hand melt away.

This is a very easy recipe that can be put together quickly and tweaked throughout the week to keep it fresh.

Mediterranean Quinoa with Shrimp and Vegetables

Serves 2 Adults and 2 Kids for 2 Meals with enough for about 2 lunches

Rating: 10 all around!

3 C Quinoa

1/4 C Olive oil

Juice of one lemon and zest from 1/2 lemon

Salt and pepper

1 Cucumber, diced in small cubes

Feta Cheese

12 Pitted Olives

1 Onion, diced

1 Pint Cherry Tomatoes

3/4 C Black Beans from can or other shelf stable container

1.5 lbs Peeled, deveined Shrimp

1.75 lbs boneless skinless chicken breast, baked, grilled, or somehow cooked and diced. (for the second meal)

Instructions

1. Prepare quinoa according to package directions. Set aside.

2. Juice lemon, zest 1/2 of a lemon and mix in small bowl with olive oil. Set aside.

3. Dice cucumber, olives, and onion. Slice cherry tomatoes in half lengthwise. Set aside.

4. Saute onion until soft and clear. Set aside. Cook shrimp in same skillet with a bit of olive oil. If you have any other vegetables you want to finish up, feel free to add. I added some left over diced bell pepper.

5. Once shrimp turns pink (3-4 minutes), it is time to put dinner together. Mix lemon-olive oil mixture into quinoa. Add cucumber, feta, olives, cherry tomatoes and black beans. Mix well. Then add shrimp and serve! (If this is the second meal, add the chicken and serve!)

6. Easy and delicious! But the best part is that you can reinvent the meal two days later with chicken! You could even add other vegetables such as squash or broccoli to give it a different taste!

Ratings

Everyone rated this dish a 10! Now that’s a winner!

BusyLivesHealthyEats

Healthy Eating For Busy Lives

Category Archives: ShoppingLists

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Pork Tenderloin, Butternut Squash, Green Beans, Rice, Side Salad

Grilled Chicken, White Rice, Broccoli, Applesauce

Weekly Dinner Menu and Shopping List – Tested Jan 23-26

Lettuce (or Tortilla) Hawaiian Chicken Tacos, with Mango, Avocado, Cheese, Tomato and Lettuce

Meatloaf w/ Ground Chicken and Beans, Broccoli, Tomato

Hawaiian Chicken, Broccoli and Rice

Seasoned Tilapia, with Onions and Red Peppers, Green Beans, Fresh Avocado, and a Side Salad

Weekly Dinner Menu and Shopping List – Tested Jan 17-20

Mediterranean Quinoa with Shrimp and Vegetables