Tuesday, May 31, 2011

Weekly Meal Planner: Week 11

Whole-Wheat Chili-Mac
PointsPlus® Value: 6
Servings: 6
Preparation Time: 18 min
Cooking Time: 30 min
Level of Difficulty: Easy
This one-pot hearty meal can easily be altered to meet your family's tastes. Try subbing ground turkey breast for the beef and whole-wheat spirals for the elbows.
12 oz Beef, ground, 93% lean/7% fat, raw
1 medium Onion(s), uncooked, chopped
14½ oz Tomatoes, canned, stewed, Mexican-style, undrained
1¼ cup(s) Tomato sauce, canned
2 Tbsp Peppers, chili, green, canned, diced, drained
2 tsp Chili powder
1 tsp Durkee Cumin, ground, or other brand
1 cup(s) Macaroni, whole-wheat, dry
15 oz Beans, kidney, canned, all types, rinsed and drained


1. In a large skillet, cook beef and onion until meat is browned, about 10 minutes; drain off fat. Stir in undrained stewed tomatoes, tomato sauce, chili peppers, chili powder and cumin; bring to a boil.
2. Stir in uncooked macaroni and kidney beans. Return to a boil, reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Yields about 1 1/4 cups per serving.

North African Turkey Kebabs

PointsPlus® Value: 4
Servings: 4
Preparation Time: 9 min
Cooking Time: 15 min
Level of Difficulty: Easy

You’ll love the hot and spicy flavors of these quick-to-fix ground turkey skewers.


1 pound(s) Turkey, breast, ground, raw
2 clove(s) Garlic, fresh, minced
2 Tbsp Cilantro, raw, fresh, chopped
1 Tbsp Juice, lemon, fresh
2 tsp Ginger root, raw, fresh, peeled and grated
1 tsp Coriander, raw, cilantro
1 tsp Sauce, pepper or hot
¾ tsp Durkee Cumin, ground, or other brand
¾ tsp Salt, table
¼ tsp Cinnamon, ground


1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
2. Combine the turkey, garlic, cilantro, lemon juice, ginger, coriander, hot pepper sauce, cumin, salt, and cinnamon in a large bowl; mix well. Divide the mixture into 4 equal portions. Roll each portion into a cylinder 5 inches long and 1 1⁄2 inches in diameter. Chill 30 minutes. Insert a skewer, lengthwise, into the center of each cylinder.
3. Place the kebabs on the grill rack and grill, turning every 3 minutes, until the turkey is cooked through, 12–15 minutes. Yields 1 kebabs per serving.

Turkey Reuben

PointsPlus® Value: 5
Servings: 1
Preparation Time: 5 min
Cooking Time: 6 min
Level of Difficulty: Easy

Here’s a deli favorite — an old-fashioned, cheesy, rib-sticker made much healthier by using light cheese and turkey breast.


2 slice(s) reduced-calorie rye bread
1 Tbsp Dijon Mustard
3/4 oz low-fat Swiss cheese
2 oz deli-sliced turkey
2 Tbsp sauerkraut, squeezed of excess moisture
1 spray(s) cooking spray


1. Place bread on a work surface; spread 1/2 tablespoon mustard on each slice.
2. On one slice, place cheese, turkey and sauerkraut. Top with second slice of bread, mustard-side down; press down gently.
3. Spray a large skillet with cooking spray; set over medium heat. Add sandwich and press down on it lightly while it cooks (you can even rest a flat pot lid or a heat-safe plate on top of the sandwich). Cook, turning once, until toasted and cheese has melted, about 6 minutes. Yields 1 sandwich per serving.


For the best-tasting sauerkraut, search out the prepared, refrigerated varieties in the deli case at your market.

Kale with Bacon and Cannellini Beans

PointsPlus® Value: 5
Servings: 4
Preparation Time
: 10 min
Cooking Time: 32 min
Level of Difficulty: Easy

A fantastic combination of flavors and textures. Serve as a
side dish, use as a pasta topping or enjoy as a room temperature salad.


3 slice(s) uncooked reduced-fat bacon
3 clove(s) garlic clove(s), minced
1/2 tsp crushed red pepper flakes
1 cup(s) onion(s), diced
1 pound(s) kale, stemmed, roughly chopped
1 cup(s) canned chicken broth, or beef broth
15 oz canned cannellini beans, rinsed and drained
1 tsp kosher salt
1 Tbsp balsamic vinegar
1 tsp sugar, in the raw


1. Set a large, heavy pot or skillet over medium heat; add bacon and cook to desired crispness. Remove bacon from pot and set aside; leave bacon drippings in pot.
2. Add garlic and red pepper flakes to bacon drippings; cook, stirring, until garlic becomes fragrant, about 30 seconds to 1 minute. Add onion; cook, stirring occasionally, until soft, about 10 minutes.  Add kale; cook, stirring occasionally, until it starts to wilt, about 5 to 7 minutes. Add broth; cover and simmer over low heat until kale is just tender, about 8 to 10 minutes. Add beans; simmer, uncovered, until liquid is almost evaporated, about 5 to 7 minutes. Stir in salt, vinegar and sugar; sprinkle with crumbled bacon and serve immediately. Yields about 1 1/4 cups per serving.

Real Simple Lasagna

Recipe & Photo By: Real Simple
  • 1 26-ounce jar pasta sauce
  • 1 18-ounce bag frozen large cheese ravioli, unthawed
  • 1 10-ounce box frozen chopped spinach, thawed and squeezed dry
  • 1 8-ounce bag shredded mozzarella
  • 1/2 cup (about 2 ounces) grated Parmesan
Modification: I will add part-skim ricotta with the spinach & ground beef
Heat oven to 350° F. Spoon 1/3 of the sauce into a 9-by-13-inch baking dish. Place 12 ravioli on top. Cover with the spinach and half the mozzarella. Add another layer of ravioli and the remaining sauce, mozzarella, and the Parmesan. Cover with foil and bake for 25 minutes. Uncover and bake until bubbly, 5 to 10 minutes more.
Sides: Salad and garlic bread

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