Meal Plan for the Week

Sorry for the lack of posts last week.   We went on a little mini vacation!   We had to eat all of our meals out and I'm glad to say I was happy to get home and cook again.

Sunday (today):  salmon, steamed broccoflower (something new for us), and Anne's Mac n Cheese (I know, but I have been wanting mac n cheese so bad!)

Monday:  grilled chicken, smashed red potatoes, green beans

Tuesday:  grilled shrimp, grilled pineapple, and pineapple fried rice

Wednesday:  pan grilled pork chops with grilled pineapple salsa

Thursday:  whole wheat pasta w/ chicken Italian sausage

Friday:  Parmesan-crusted tilapia, steamed broccolflower, and whole-wheat pasta w/ alfredo sauce

Saturday:  Pizza Night!   pizza, salad

Recipes:

Marinade for the chicken/shrimp this week:
Paula Deen's Marinade
Ingredients:
3 cloves garlic, minced
1 1/2 tsp salt
1/2 c. brown sugar
3 T. Dijon mustard
1/4 c. apple cider vinegar
6 T. olive oil
juice of 1 lime
juice of 1/2 lemon
dash of cayenne or ground black pepper
Mix all together in a plastic ziploc bag, add protein, and stick in the fridge overnight.  I do reserve some for brushing on the meats during grilling, so be sure to take that out before you add the meat.

Pineapple Fried Rice
Ingredients:
1 c. basmati rice
1 can (20 oz) pineapple tidbits
3 green onions, chopped
1 lg. red chili, finely chopped
3 sprigs cilantro, coarsely chopped
3 T. oil, divided
2 c. fresh shrimp, cleaned and deveined
2 cloves garlic, minced
2 T. fish sauce
2 T. soy sauce
1 tsp. sugar

Prepare rice according to package directions.  Set aside.   In a bowl, combine pineapple, onions, chili, and cilantro.  Mix and set aside.  Heat 1 T. oil in skillet, saute shrimp until done.  Remove shrimp from skillet.   In same skillet, over medium heat, add remaining oil.  Satue garlic until golden brown.  Add cooked rice and stir.   Add fish sauce, soy sauce, and sugar.  Stir and heat thoroughly.   Fold in pineapple mixture and shrimp.  Heat through.  Garnish with cilantro.  Serves 6.
From recipe guide for Mahatma Basmati Rice

Pan-Grilled Pork Chops w/ Grilled Pineapple Salsa
Ingredients:
4 (4oz) boneless center-cut loin pork chops
1 T. plus 2 tsp. fresh lime juice, divided
4 slices (1/2 inch thick) pineapple
1 medium red onion, cut into 1/2-inch thick slices
1 T. minced jalapeno pepper

Combine pork and 1 T. juice; let stand 10 minutes.  Heat a grill pan over medium-high heat.  Coat pan w/ cooking spray.  Add pineapple and onion; cook 4 minutes on each side or until onion is tender.  Coarsely chop pineapple and onion; combine in a medium bowl w/ remaining 2 tsp. lime juice, jalapeno, and 1/8 tsp salt.  Sprinkle pork with 1/2 tsp salt and 1/4 tsp pepper.  Heat grill pan over medium-high heat.  Coat pan with cooking spray.  Add pork; cook 4 minues on each side or until done.
Yield:  4 servings, 1 chop and 1/2 c. salsa
215 calories, 7 g. fat, and 1.4 g. fiber
From Cooking Light, March 2010