Menu Plan Monday

Another week, another Menu Plan Monday. I am beginning to love the freedom that comes from planning my meals this way. I don't get anxious, going back and forth between the pantry, refrigerator, and freezer, trying to figure out what to cook each afternoon. We are not going out for fast food or pizza several times per week because we don't have anything to eat. And, we are spending much less at the grocery store! Please, check out Org Junkies Mr. Linky for more great menu planning ideas!

The verdict from last week: We did not have our southwestern tilapia last week, as I blogged about creating a pizza pocket recipe instead. Also, Sunday, I was sick, so I didn't cook the roast. Both of these will be on this weeks plan instead. We totally loved the Pioneer Woman's Crispy Yogurt Chicken, but I made it with homemade whole wheat bread crumbs and boneless skinless chicken breasts isntead. They were great!

In case you haven't read my blog before, I am following the low GI diet plan for healthy eating and weight loss. All of the meals I make, if they do not fit into this way of eating, I modify them so they do. I'll try to either post recipes below, or links to where you can find them. Enjoy.

Monday~ Crockpot low GI Pot Roast with Sour Cream Gravy, wild rice, steamed green beans
Tuesday~Crockpot Rotel Black Beans with Brats, brown rice, salad
Wednesday~ Southwestern Tilapia, Southwestern rice with black beans and corn
Thursday ~ Balsalmic Bruschetta Grilled Chicken, asparagus, salad
Friday ~ Fend for yourself
Saturday ~ Grilled Asian Pork Tenderloin, grilled zucchini/squash/tomato medly
Sunday~ Crockpot Italian Stuffed Meatloaf (low GI ~ recipe below), salad, leftover zucchini/squash, tomato medly


Crockpot Italian Stuffed Meatloaf ~ low GI recipe

1 1/2 lb 93% lean ground beef
1 small yellow onion, chopped
1 small zucchini, grated
1/3 cup eggbeaters
1/8 cup old-fashioned oats
1/8 cup flax meal
3/4 cup tomato sauce (I will use my homemade veggie-packed sauce)
1 tbsp fresh parsley or basil, chopped
1 tsp salt
freshly ground black pepper
1 cup shredded, reduced fat mozzarella cheese

Mix all ingredients, except for cheese, in large bowl with hands until well mixed. If it is too wet, may add more oats until the correct meatloaf texture is reached. Form into an 8x8ish square shape on a large sheet of saran-wrap. Visually divide in half. Spread shredded cheese over one half of the meat square, leaving a 1 inch border around that half. Fold other half over top of cheese half, sealing edges and forming a loaf shape, using the saran wrap.
Place inside the crockpot, cover, and cook on high for 4 hours, or low for 6-8. Use 2 spatulas to lift the meatloaf out of the crockpot,and let rest for 10 minutes before slicing.

Menu Plan Monday

I have been perusing a webside http://orgjunkie.com/ each week for a little over a month, and decided to join in on the fun this week. I have only been menu planning for a few months, and it gets easier every time. I really don't know how I cooked before! I mean, I would just buy some meat that looked good, a few veggies, and wing it. I was always going back for 1 or 2 more items at the store because I didn't have what I needed to prepare the meal that I decided to cook at the last minute. If you aren't menu planning, you MUST start!
My husband and I have also recently started the low GI diet. If you aren't familiar with it, check out the book by Rick Gallop, Living the GI diet, you can purchase it here: http://www.amazon.com/Living-G-I-Glycemic-Index-Diet/dp/0761135944/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1219086246&sr=8-1 . The reason I'm telling you this, is that the meals and recipes that I'm posting are all GI friendly. I am only posting dinners this week. Hope you enjoy.

Monday~ Crockpot stuffed bell peppers and green salad

Tuesday~ Grilled chicken with whole wheat cous cous and steamed green beans

Wednesday ~ Cornmeal crusted tilapia with tangy coleslaw and zucchini and tomatoes

Thursday~ Crockpot spicy black beans with brown rice and spinach salad

Friday~ Free for all (This means, Momma's working, so Daddy takes care of himself and the boys, usually happy meals, and Momma eats cereal when she gets home)

Saturday~ Quesadillas with left over black beans and grilled chicken

Sunday~ Taco Salad

Recipes:

Crockpot Stuffed Bell Peppers:

4-5 bell peppers, tops cut off (and reserved) and seeds scraped out

1 lb 97% lean ground turkey

1 small red onion, diced

1 small zucchini, grated

2 cups cooked brown rice

tony's seasoning to taste

black pepper

1 jar spaghetti sauce ( I use bertoli olive oil & garlic or tomato and garlic~if you can find a low sugar or sugar free sauce, use that)

shredded parmesan cheese

Chop off any remaining bell pepper that's usable from the tops. In a large skillet, brown the ground turkey with the onion, bell pepper, and zucchini until no pink is left. stir in cooked brown rice and about 1/2 cup of spaghetti sauce (until it loose, but not runny) season to taste with black pepper and tony's. (I prepare to this point the night before). Pour 1/2 cup of spaghetti sauce in bottom of crock pot. Stuff each bell pepper shell with equal parts of turkey mixture, and place side by side on top of tomato sauce in crock pot. pour remaining spaghetti sauce over and around the peppers. Top each with a sprinkle of shredded parmesan cheese. Cover, and cook on low for 6-8 hours or high for 4 hours. serve with green salad or sauted zucchini.

Cornmeal Crusted Tilapia

4 tilapia fillets

1 cup cornmeal

2 tsp dry dill

1 tbsp grated parmesan cheese

1/4 tsp salt

1/4 tsp black pepper

pinch of cayenne pepper

1/4 cup eggbeaters

2 tbsp canola oil

combine cornmeal, dill, parmesan cheese, salt, pepper, and cayenne in pie plat and set aside. pat each tilapia fillet dry with a towl, brush with eggbeather, then dip in to cornmeal mixture, turning to coat both sides.

Heat the oil in a large skillet over medium-high heat. Add the fish fillets and cook for 3-4 minutes, turn using a spatula, and cook for another 3 minutes or until fish flakes easily with a fork. remove from heat.

Tangy coleslaw:

1/2 bag coleslaw mix (green cabbage, red cabbage, carrots, shredded)

small handfull of chopped fresh parsley (optional)

1/4 cup cider vinegar

1 tbsp canola oil

2 tsp splenda

1 tsp celery seeds

1/4 tsp salt

pinch of black pepper

Make the dressing: whisk together vinegar, oil, splenda, celery seeds, salt and pepper. Pour over coleslaw mix, too to coat. place, covered in fridge for 2+ hours to allow flavors to mix.

Zucchini and tomatoes:

1 pound zucchini
1 tablespoons olive oil
1 small chopped onion
1 cloves minced garlic
1 1/2 cups coarsely chopped fresh tomatoes
1/2 teaspoon salt
Black pepper to taste
1/3 cup grated part skim mozzarella cheese

Preheat oven to 375° F. Wash zucchini and cut into 1/4-inch slices.
Heat oil in saucepan over medium heat. Add onion and garlic and cook about 5 minutes, stirring frequently.
Add zucchini and cook 5 minutes longer, stirring frequently. Add tomatoes, salt and pepper. Cook 5 minutes longer.
Turn into greased 9x12-inch baking dish. Sprinkle cheese over top and bake 20 minutes, until zucchini is just cooked through and cheese is melted.
Makes 4 servings.

Crockpot Spicy Black Beans:

1 pound black beans, soaked overnight and rinsed

1 diced jalapeno pepper
3 cups chicken broth
1/2 teaspoon garlic powder
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon cayenne pepper
3/4 teaspoon ground black pepper
1/2 teaspoon hot pepper sauce
I can diced tomatoes with garlic & onion
Drain black beans, and rinse.
Combine beans, jalapenos, and chicken broth in a slow cooker. Season with garlic powder, chili powder, cumin, cayenne, pepper, and hot pepper sauce.
Cook on High for 4 hours. Reduce heat to Low, and continue cooking for 2 hours, or until you are ready to eat.

Serve over brown rice, with fresh spinach salad on the side.

(I will probably cook up some smoked sausage on the side for REV, since he doesn't believe in meatless meals!)