Menu 9/5/11 Monday
Breakfast
Omelet
Lunch
Chicken Corn Chowder
Nutritional Information
Amount per serving
· Calories: 257
· Calories from fat: 28%
· Fat: 8.1g
· Saturated fat: 4.4g
· Monounsaturated fat: 2.4g
· Polyunsaturated fat: 0.8g
· Protein: 19.1g
· Carbohydrate: 28.6g
· Fiber: 1.9g
· Cholesterol: 52mg
· Iron: 0.4mg
· Sodium: 668mg
· Calcium: 165mg
Ingredients
· 2 tablespoons butter
· 1/4 cup chopped onion
· 1/4 cup chopped celery
· 1 jalapeño pepper, seeded and minced
· 2 tablespoons all-purpose flour
· 3 cups 2% reduced-fat milk
· 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves)
· 1 1/2 cups fresh or frozen corn kernels (about 3 ears)
· 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
· 1/4 teaspoon ground red pepper
· 1/8 teaspoon salt
· 1 (14 3/4-ounce) can cream-style corn
Preparation
· Melt the butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeño; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).
Supper
Thai Curry
13.5-oz can coconut milk
- 1 T brown sugar
- 1 T soy sauce (La Choy is gluten free, and so is Tamari wheat-free)
- 1 T Thai red or green chili paste, or more to taste (I used red, and went with 1.5 T)
- 1 t fish sauce (optional. I put it in because I was thrilled to have another use for fish sauce!)
- 1 yellow onion, chopped
- 2-3 cloves garlic, chopped
- 1 red bell pepper
- 1 green bell pepper
- 1/2 large eggplant
- 1 sweet potato
- chicken thighs (I used 5 frozen boneless, skinless)
And! 1-inch knob of ginger, peeled and grated. I bought this. I totally forgot to use it. It's probably for the best, since we aren't huge ginger people.
The Directions.
Combine the sauce ingredients: coconut milk, soy sauce, brown sugar, chili paste, and fish sauce in the bottom of your crockpot stoneware. Taste. If you think you need more chili paste, add some, carefully. It's hot stuff!
Add the chicken pieces to the sauce, flipping them over a few times so they get nice and saucy.
Wash and cut the vegetables, and add to the crock.
Cover and cook on low for 6-8 hours, or on high for 4-6. This is done when the chicken is fully cooked and the vegetables have reached desired tenderness.
I cooked ours on high for 5 hours. The vegetables were soft, but not squishy, and the chicken was cooked, but still had shape.
Serve over white rice.
Menu 9/6/11 Tuesday
Breakfast
Lunch
Left over Chicken Corn Chowder
Salad
Fruit
Supper
Crock Pot Roast Beef
Menu 9/7/11Wednesday
Lunch
French Dip Sandwiches
Carrot Sticks
Fruit
Supper
Beef and Broccoli
Beef and Broccoli with Oyster Sauce for Two (Reprinted with permission. Originally published in the April 12, 2007 edition of Cooks Illustrated)
1/2 pound flank steak, cut into 2-inch-wide strips with the grain, then sliced across the grain into 1/8-inch-thick slices
1 1/2 tablespoons soy sauce
1 1/2 teaspoons dry sherry
1 tablespoon low-sodium chicken broth
2 1/2 tablespoons oyster sauce
1 1/2 teaspoons light brown sugar
1/2 teaspoon toasted sesame oil
1/2 teaspoon cornstarch
3 medium cloves garlic, pressed through garlic press or minced (about 1 tablespoon)
1/2 inch piece fresh ginger, minced (about 1 1/2 teaspoons)
2 tablespoons peanut oil or vegetable oil
2/3 pound broccoli, florets cut into bite-size pieces, stems trimmed, peeled, and cut on diagonal into 1/8-inch-thick slices
3 tablespoons water
1/2 small red bell pepper, cored, seeded, and cut into 1/4-inch pieces
2 medium scallions, sliced 1/2-inch thick on diagonal
Note: I also cooked white rice to serve with the dish
Combine beef and soy sauce in medium bowl; cover with plastic wrap and refrigerate at least 10 minutes or up to 1 hour, stirring once. Meanwhile, whisk sherry, chicken broth, oyster sauce, brown sugar, sesame oil, and cornstarch in measuring cup. Combine garlic, ginger, and 1/2 teaspoon peanut oil in small bowl.
Drain beef and discard liquid. Heat 2 teaspoons peanut oil in 12-inch nonstick skillet over high heat until smoking. Add beef to skillet and break up clumps; cook, without stirring, for 1 minute, then stir and cook until beef is browned around edges, about 30 seconds. Transfer beef to medium bowl.
Add 2 teaspoons peanut oil to now-empty skillet; heat until just smoking. Add broccoli and cook 30 seconds; add water, cover pan, and lower heat to medium. Steam broccoli until tender-crisp, about 2 minutes; transfer to paper towel-lined plate. Add remaining 1 1/2 teaspoons peanut oil to skillet; increase heat to high and heat until just smoking. Add bell pepper and cook, stirring frequently, until spotty brown, about 1 1/2 minutes. Clear center of skillet; add garlic and ginger to clearing and cook, mashing mixture with spoon, until fragrant, 15 to 20 seconds, then stir mixture into peppers. Return beef and broccoli to skillet and toss to combine. Whisk sauce to recombine, then add to skillet; cook, stirring constantly, until sauce is thickened and evenly distributed, about 30 seconds. Transfer to serving platter, sprinkle with scallions, and serve.
Thursday 9/8/11
Lunch:
Leftovers/Salad
Supper:
Fish Tacos
Cilantro Slaw
Garlic, Jalapeno, Cilantro Mayonaisse
Mexican Rice
1 onion, chopped
1 clove garlic, pressed
1 small can tomato sauce
yellow rice (use tomato sauce as part of water mix)
Beans
1 onion
1 clove garlic, pressed
1 tsp taco seasoning mix
refried beans or other beans
Friday
Lunch
Sandwiches/Leftovers/Cheese Quesadillas/tomato soup
Supper:
Italian
Lasagna
Salad
Bread
