Meal Planning and back in the groove!

Ok, so I got the to-do list out. Thankfully I have accomplished things! This being one. I have made a meal plan for the upcoming week. Here is what’s on the menu. I am recommitting to getting my a$$ in gear, and working out – HARD. No half ass’n here.

Hope you are all having a great week… :)



Double Corn and Ham Casserole
recipe ingredients
CORN BREAD:
1/2 cup all-purpose flour
1/3 cup yellow cornmeal
1 Tbsp. sugar
1 tsp. baking powder
1/2 tsp. salt
1/2 cup 1% low-fat milk
1 Tbsp. vegetable oil
1 large egg white
CASSEROLE
:
6 ears shucked corn
1 1/2 cups fat-free, less-sodium chicken broth
1 cup diced lean ham
1/2 cup chopped green onions
1/4 tsp. salt
1/4 tsp. black pepper
1 cup shredded reduced-fat sharp cheddar cheese
1 large egg

recipe directions
Preheat oven to 400*F. Prepare corn bread: Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a medium bowl; make a well in center of mixture. Add milk, oil, and egg white to flour mixture; stir just until moist. Spoon batter into an 8-inch square baking pan coated with cooking spray. Bake at 400*F for 18 minutes or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack, and crumble into a medium bowl. Reduce oven temperature to 350*F. Prepare casserole: Cut off tops of corn kernels, and scrape the corn milk and remaining pulp from cobs using the dull side of a knife blade to yield 3 cups. Combine corn and next 5 ingredients (corn through black pepper) in a large saucepan, and bring mixture to a boil. Reduce heat, and simmer for 12 minutes. Remove corn mixture from heat, and cool. Combine the corn mixture, crumbled corn bread, cheese, and egg in a large bowl. Spoon the mixture into a 10-inch deep-dish pie plate or 2-quart casserole coated with cooking spray. Bake for 50 minutes or until golden brown. Let stand 5 minutes before serving.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
263 7 2 19 4 953 36 5


Ultimate Enchilada Casserole
recipe ingredients
1 pound ground turkey
1/2 cup chopped onion
1/2 cup chopped green pepper
11/2 teaspoons dried oregano
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 tablespoon vinegar
6 medium corn tortillas
1 can (15 ounces) pinto beans, rinsed and drained
2 cans (10 ounces each) enchilada sauce, divided
1 cup shredded, fat-free cheddar cheese
1 can (101/2 ounces) reduced-fat, low-sodium cream of chicken soup
1 tablespoon chopped, canned green chiles
recipe directions
Preheat the oven to 350 degrees.
Spray a 2-quart baking dish with nonstick cooking spray.
In a large nonstick skillet, cook the ground turkey. Add the onion, green pepper, dried oregano, chili powder, garlic powder, ground cumin, cayenne pepper and vinegar; cook until the onion is tender.
Remove the pan from the heat.
Cut the tortillas into 1-inch strips and then into thirds.
Line the baking dish with half of the tortillas. Top them with half of the meat mixture. Layer with the beans, the remaining meat mixture, one can of enchilada sauce, cheese and the remaining tortillas.
In a small mixing bowl combine the soup, the remaining can of enchilada sauce and the chopped green chiles; pour the sauce over the tortillas.
Bake uncovered for 30 minutes or until the casserole is bubbly and heated through.
Serves: 10 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
188 5 2 17 4 595 19 3

Cornflake Chicken
recipe ingredients
4 skinless, boneless chicken breasts, flattened
1 cup cornflake crumbs
1/4 tsp pepper
1/4 tsp salt
1/4 tsp poultry seasoning
1/2 cup skim milk
recipe directions
Combine cornflake crumbs and seasonings in shallow bowl. Soak chicken in milk then dredge chicken in crumb mixture. Place on baking sheet which has been sprayed with nonstick spray. Bake at 400* about 25 minutes or until lightly browned.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
159 1.5 0.5 27 0 282 7 3

Tequila Lime Shrimp

1 lb jumbo shrimp
1 shot tequila
1 Tbsp. fresh lime juice
1 jalapeno pepper, seeded and minced
1 Tbsp. minced garlic
1 Tbsp. chopped cilantro
recipe directions
Combine all ingredients and marinate in refrigerator for at least 30 minutes.
Cook over grill or in a nonstick skillet sprayed with cooking spray, until done. Season with salt and pepper to taste, and serve with rice or pasta if desired.
Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
142 2 0 23 0 169 2 3

Corn and Macaroni Bake
recipe ingredients
1 cup cooked elbow macaroni, rinsed and drained
1 cup frozen whole kernel corn
1 cup (one 8 ounce can) cream-style corn
3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
2 tablespoon Kraft fat free Catalina Dressing
recipe directions
Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter-flavored cooking spray. In a medium bowl, combine macaroni, frozen corn, and cream style corn. Stir in Cheddar cheese, parsley flakes, black pepper, and Catalina dressing. Pour mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.
HINT: 2/3 cup uncooked macaroni usually cooks to 1 cup.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
113 2 1 6 1 215 21 2

Spinach Tortellini Soup
1 large can (49 1/2 ounces) fat free chicken broth
1/4 tsp. garlic powder or 1 clove garlic, minced
1/8 tsp. pepper
1 cup frozen cheese-filled tortellini
2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach
recipe directions
In large saucepan mix broth, garlic powder and pepper. Over medium-high heat, heat to a boil. Stir in tortellini. Reduce heat to medium. Cook 10 minutes. Add spinach. Cook 5 minutes more or until tortellini is done.
Serves: 6 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
92 3 1 5 1 1076 11 2