I haven't dug up all the recipes I would like to do for Fambly week, so I am doing just a plain old regular one in the interim. Heavy on the seafood this week, I am feeling fishy! Not smelling fishy, just to clarify. With me still living in Canada and there still being horrific floods and rain every single day here, I may have to do a little switcheroo when it comes to how things are specifically cooked, but the what should remain the same. Should. That's the important word rye chair.
Anyway! Here is the plan and shopping list:
The Plan
Monday: Orange & Ginger Pork with Roasted Potatoes
Tuesday: Salmon with Penne & Parsley Sauce (Can also be served cold, as a salad)
Wednesday: Grilled Basa with Herbed Rice (Parsley is an herb, right??)
Thursday: Tuscan Chicken over Egg Noodles or Grilled Chicken Breasts
Friday: Bison Burgers, Baby with Grilled Fries
Saturday: Crabcakes with Caesar Salad
Sunday: Broccoli Chicken Casserole
The Shopping List
Monday: Orange and Ginger Pork with Roasted Potatoes
2 1-lb pork tenderloins (or one massive one, whatever ya got)
1 Tbsp butter
1 c orange juice
1 tsp cornstarch
1 Tbsp vegetable oil
1\4 c shallots
2 Tbsp ginger (couple inches)
2 garlic cloves
1\2 c chicken stock
1 Tbsp soy sauce
Salt, pepper, red pepper flakes, the usual
1 lb small red potatoes
1 Tbsp olive oil
Kosher salt, thyme, pepper, oregano
Tuesday: Salmon Penne with Parsley Sauce
1 lb salmon, skinned if you can get it, definitely de-boned
2 c whole wheat pasta, I am using penne, but whatever floats your boat, sailor.
1\2 lb asparagus or 1/2 c peas
1\2 c fat-free Greek yoghurt
2 Tbsp buttermilk
3 Tbsp parsley
One orange to zest
Salt, pepper
Wednesday: Grilled Basa with Herbed Rice
2 lb basa or other whitefish fillets - try red snapper or flounder or sea bass
1 Tbsp butter
1 Tbsp olive oil
1\2 medium onion
1 celery stalk
3 garlic cloves
1 c brown rice
4 green onions
2 medium tomatoes
1 Tbsp parsley
14 oz chicken stock
Salt & pepper, creole or potlatch seasoning
Thursday: Grilled Chicken or Tuscan Chicken
1 lb boneless, skinless chicken breasts OR
8 chicken thighs, boneless and skinless
1 tsp olive oil
1 medium onion
2 red peppers
1 garlic clove
1 1\4 c diced tomatoes
2\3 c white wine (or chicken stock if you don't want to intoxicate anybody)
1 tsp dried oregano
15 oz can cannellini beans
Salt, pepper, maybe thyme
1 c no-yolk egg noodles
Friday: Bison Burgers with Grilled Fries
1 lb lean ground bison
1\2 c slow oats (also called old-fashioned by whippersnappers)
1 egg
1 Tbsp ketchup
1 Tbsp mustard
1 medium onion
1\2 c cauliflower or spinach puree
Salt, pepper, garlic powder
1 lb russet potatoes or 1\2 each of russet and sweet potatoes
1 Tbsp olive oil
Saturday: Crab Cakes with Caesar Salad
1 lb crabmeat (imitation or real, hey, it's your budget)
3\4 c breadcrumbs ( I am using Panko because Costco sells it by the kilogram)
6 green onions
1\4 c 1% milk
3 Tbsp light mayonnaise
2 Tbsp parsley
3 Tbsp all-purpose flour
1 Tbsp butter
Salt, pepper, red pepper flakes
1 slice whole grain, whole wheat bread
1 Tbsp butter
1 garlic clove
Romaine lettuce (you can get it prewashed and cut up and everything!!)
1\4 c vegetable oil
2 Tbsp lemon juice (about a lemon's worth)
2 garlic cloves
1 1\2 tsp Dijon mustard
1 tsp anchovy paste (had to get that fish in there!)
2 Tbsp Parmesan cheese ( you know I never mean powdered Parmesan, right)
Salt, pepper, sugar
Sunday: Broccoli Chicken Casserole
1 c whole wheat rotini
8 oz cooked chicken, boneless and skinless
1 Tbsp butter
1 Tbsp all-purpose flour
1 c 1% milk
2 c broccoli florets
1 oz light cheese
Salt, pepper, garlic powder, onion powder (I know, I know)
Everything should stay within the guidelines I am following, about 400-500 calories per meal, including sides, check it oot!
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