Thursday, April 8, 2010

menu plan (not always on monday's anymore)

Chicken Salad Sandwhiches with cottage cheese and fruit coctail.
Beef Stroganoff
Chicken Quesadillas
Chicken Teriyaki with Broccoli
Smoky Macaroni

Beef Stroganoff

2 pounds beef chuck roast
1/2 teaspoon salt
1/2 teaspoon ground black pepper
4 ounces butter
4 green onions, sliced (white parts only)
4 tablespoons all-purpose flour
1 (10.5 ounce) can condensed beef broth
1 teaspoon prepared mustard
1 (6 ounce) can sliced mushrooms, drained
1/3 cup sour cream
1/3 cup white wine
salt to taste
ground black pepper to taste

Remove any fat and gristle from the roast and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and pepper.
In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then push the beef strips off to one side. Add the onions and cook slowly for 3 to 5 minutes, then push to the side with the beef strips.
Stir the flour into the juices on the empty side of the pan. Pour in beef broth and bring to a boil, stirring constantly. Lower the heat and stir in mustard. Cover and simmer for 1 hour or until the meat is tender.
Five minutes before serving, stir in the mushrooms, sour cream, and white wine. Heat briefly then salt and pepper to taste


Chicken Quesadillas

2 teaspoon(s) canola oil
1 green onion, thinly sliced
1 lime
1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips
4 burrito-size low-fat flour tortillas
1 cup(s) reduced-fat (2%) shredded Mexican cheese blend
1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces
3/4 cup(s) salsa


In 12-inch nonstick skillet, heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.
Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.
Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.
Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.
In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas

Chicken Teriyaki with Broccoli

1 spray(s) cooking spray
2 medium garlic clove(s), minced
1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch cubes
4 medium scallion(s), chopped (green and white parts)
1/2 cup(s) fat-free chicken broth
2 Tbsp teriyaki sauce
2 cup(s) cooked brown rice, regular or instant, kept hot
4 cup(s) broccoli, fresh, florets, steamed*

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot, add garlic; cook, stirring, about 1 minute. Add chicken; cook until golden brown on all sides, stirring often, about 5 minutes.

Add scallions; cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes.

Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of broccoli over each serving.
*To steam broccoli, place florets in a microwave-safe dish, add about 1/2 inch of water and cover dish. Microwave on high until crisp-tender, about 4 minutes. Or to steam in a saucepan, set broccoli in a steamer basket or colander over simmering water, cover and steam until crisp-tender, about 4 to 5 minutes

Smoky Macaroni

1/4 cup chopped sweet red pepper
2 tbls chopped onion
1 can condensed cheddar cheese soup undiluted
1 cup milk
1 package miniature smoked sausage links
8 oz cubed american cheese
1 cup frozen peas
4 cups cooked elbow macaroni

In a skillet saute red pepper and onion until tender
combine soup and milk, stir into skillet
add sausage, peas and cheese

reduce heat, simmer uncovered 5-10 minutes or until the cheese is melted stirring occasionally.

add the macarroni, cook 5-10 minutes longer or until heated through