90/10 Challenge, Week 1

In the 90/10 Challenge, I and several other participants are committing to eating 90 percent of our total calories from tiers 1 and 2 of Michi's Ladder, with up to 10% from tiers 3 and 4.  To help myself achieve this, and to support my group, I'm going to publish my weekly menu to meet this standard.  If you're interested, here's the ladder:
http://www.teambeachbody.com/eat-smart/michis-ladder

Sunday: Grilled Pork Tenderloin smothered with Grilled Onions, Grilled Asparagus, Citrus Quinoa

For the pork:

Trim fat from pork; preheat grill to med-high heat.  spray grill rack with cooking spray

Reduce heat to med or med-low.  Cook pork directly on grill rack 15-20 minutes or until internal temperature reaches 145 degrees, turning occasionally for those pretty grill marks.

let rest 5 minutes.

Slice into medallions, fan the medallions onto a platter, and top with grilled onions, and serve.

To grill onions:

Vertically slice two large yellow onions, and toss with 1/2 t. dried thyme, 1/2 t. salt, and 1/4 t. pepper.  Spray grill basket with cooking spray.  Dump onion mixture into grill basket and grill 10 minutes or so or until onions are tender and translucent, stirring often.

To grill asparagus:
Wash and trim asparagus (1 lb).  Cut into 2 inch pieces on the diagonal.  Toss asparagus with 1 t. kosher salt and 1/2 t. pepper.  Coat with cooking spray, and grill in a grill basket coated with cooking spray for 10-15 minutes or until tender-crisp.  You have not had asparagus until you have had grilled asparagus!


Monday:  Bruschetta Chicken, steamed green beans, toasted garlic bagels

Bruschetta Chicken

Topping:
6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil


Chicken:
1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts


1. For topping, combine all ingredients in a medium bowl.  Cover and chill in refrigerator until ready to serve.


2. For chicken, combine all ingredients in a large zip top plastic bag.  Shake to distribute well, seal, and marinate in refrigerator for at least one hour.


3. Preheat oven to 350.


4. Remove chicken from bag; discard marinade


5. Place chicken in glass baking dish.  Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.


6. Serve with salsa on top; garnish with fresh basil leaves. 

Toasted Garlic Bagels:
1 whole grain bagel, sliced
2 T. plain, nonfat yogurt
2 t. minced fresh garlic

Spread yogurt evenly onto the cut sides of each bagel half.  Top evenly with garlic.  Broil 2-3 inches from heat for 2-3 minutes or until toasted.  Cut each half in half.  Serves 4.

Tuesday:   Zen Salmon, steamed broccoli,  steamed brown rice

Wednesday: Chicken Kabobs with Greek Barley Salad (reduce olive oil to 2 T.)

Thursday: Awesome Omelette, Fresh Kiwi and Red Grapes

Awesome Omelette:

1/4 c. sliced mushrooms
1/4 c diced bell pepper (any color)
1 c fresh spinach
1/4 c. diced tomatoes

1 c. egg beaters or 4 egg whites, beaten
2 T. reduced fat feta cheese
2 T. chopped green onions

Salt and pepper, to taste

Heat nonstick pan over med heat.  Add mushrooms and peppers and saute 4-5 minutes.  Add spinach and tomatoes and saute until spinach wilts and tomatoes are warm.   Put veggies in a bowl and set aside.  Wipe pan with paper towel, and coat with cooking spray.  Add eggs and swirl the pan until they are pretty thin.  Cook 3-4 minutes or until top is barely wet.  Add reserved toppings to one half of your eggs.  Sprinkle feta over veggies.  Fold the half of the eggs without the toppings over the toppings and cook until eggs are done, about a minute.

Slide omelette onto a plate, and sprinkle with green onions.  Sprinkle with salt and pepper, to taste. 

Friday: Naked Buffalo Burger, Colsen Slaw, baked sweet potatoes (no toppings)

Naked Buffalo Burger (adapted from Eating For Life's Colorado Buffalo Burger)

1 lb ground buffalo, divided into fourths and formed into patties

Grill patties on med 5 min on each side or until desired doneness.  Serve bunless with homemade or commercial sugar free ketchup and mustard.

Colsen-Slaw (named for my son, who LOVES it!)

• 4 cups packaged cabbage-and-carrot coleslaw mix
• 1 granny smith apple, cored and diced
• 3 tablespoons nonfat plain yogurt
• 1 1/2 teaspoons agave nectar
• 1/2 teaspoon celery seeds
• 1 1/2 teaspoons cider vinegar
• 1/8 teaspoon salt

Combine coleslaw mix and apple and set aside. Combine remaining ingredients. Add dressing to veggies and mix well. Serve immediately or refrigerate until serving.
Saturday: Orange Roughy, Grilled Zucchini, Steamed Brown Rice

Orange Roughy (this is technically a breaded food, which is on tier 5, but since you're making your own breading out of 90/10 compliant foods, I consider it to be compliant.  If it's too iffy for you, skip the breading.)

1.5 lbs orange roughy (4 fillets)
1/4 C. bread crumbs (make your own by putting one whole grain bagel into the blender or food processor and pulse until crumbly, then measure out 1/4 cup.)
1 t. italian seasoning
1/4 C. reduced fat parmesan cheese, grated
1 egg white, or 1/4 c. egg beaters
3 T. fresh parsley, chopped

In a shallow dish, combine breadcrumbs, italian seasoning, and parmesan.  In small bowl, mix egg white until slightly frothy.

Lightly brush both sides of the fish with egg white, and then coat with breadcrumb mixture.  Arrange fillets on a baking sheet lined with parchment paper or coated with cooking spray.  Sprinkle with parsley.   Bake at 400 or until fish is opaque and flakes easily with a fork, about 20 minutes.

Grilled Zucchini
Mix 1/4 cup balsamic vinegar, 1 t. olive oil, 1 t. agave nectar or honey, 1 t. minced fresh garlic, 1/4 t. salt, and 1/2 t. coarse ground pepper in a shaker cup or small bowl.  Shake or whisk until well combined.  Add marinade and 3-4 zucchini, sliced 1/4 inch thick on the diagonal, to a zip top bag.  Marinade at least 30 minutes.

Grill over med. heat in a grill basket coated with cooking spray, 10-15 minutes or until crisp-tender, stirring occasionally. 

My Kitchen Innovation

I often "invent" things in my head, or out loud to my husband, and that's as far as my idea goes until someone else, equally brilliant, has the same idea and takes it all the way to market, at which time I slap my forehead and say with a smirk of satisfaction, "I knew that was a good idea." 

Well, one idea that I've had for quite awhile and have yet to see it on the market, is an interactive, wi-fi compatible, cabinet-mounted touch screen.  I have about a hundred cookbooks, but most of my menu planning is done online.  (I confess, a big reason for this is that I'm too lazy to transcribe each recipe into my blog each week, when posting the link is so much easier.)  And, although I have a laptop or four, I lack sufficient counter space to place a laptop on the counter while I'm cooking, and it makes me nervous to have liquids near my keyboard.  So I usually print the recipe so that I can have it in my kitchen while I cook.  This is a waste of ink and paper and natural resources.

I also have a counter mounted DVD player, and when I have a big project to do in the kitchen, I'll put on a movie to keep me company.  I would love it if my drop down screen would also display my recipes and play Netflix movies!  Killing two birds, or seven, with one stone.

So I need a screen that goes online, with no keyboard (hence the touch screen), plays movies, and maybe even has an option for tracking my grocery list and the ability to send that list to my phone.  Okay, so there is the ipad option, and they do make ipad holders that are cabinet mounted and drop screen.  But they are quite pricey.  My invention would cost a third of the ipad!

Someone smarter than I will take this one to Shark Tank, I just know it, and I'll buy it once it hits the scene.


Sunday: Zen Salmon, steamed green beans, steamed brown rice

Monday:  Stuffed Potato Skins, Steamed Artichokes

Stuffed Potato Skins

4 large baked Idaho potatoes, with half the flesh scooped out
4 cups chopped steamed broccoli
1 cup shredded low-fat, low-sodium cheddar cheese
8 pieces well-done turkey bacon
8 T. chopped scallions or fresh parsley

Preheat oven to 325.  Stuff each potato half  with 1 C. broccoli.  Top each half with 1/4 c. cheese.  Crumble 1 slice bacon over each half.  Place on a baking sheet and bake 15-20 min or until cheese is melted and each half is warm throughout.  Garnish with scallions or parsley.

Tuesday:  Seafood Gazpacho, Fresh Milled Whole Wheat Bread

Seafood Gazpacho

1 C. chopped cucumber, skin on, seeds removed
1 red bell pepper, cleaned and roughly chopped
1 orange bell pepper, cleaned and roughly chopped
4 roma tomatoes, chopped
1 small red onion, chopped
2 cloves garlic, minced
3 cups low-sodium tomato juice
2 T. olive oil
1/4 C. red wine vinegar
1 pinch salt
1 T. ground black pepper
1 lb large shrimp, cleaned, shelled, and boiled
cilantro, chopped, to taste

Place first 6 ingredients in a food processor or blender and pulse until all vegetables are uniform size.  Add tomato juice, oil, and vinegar and pulse until well combined.  Season with salt and pepper.  Transfer soup to a soup bowl, cover, and refrigerate at least 1 hour.  While soup is chilling, chill shrimp.  When ready to serve, slice shrimp lengthwise.  Portion soup into soup bowls and lay one fourth of shrimp on each portion.  Garnish with cilantro if desired.

Fresh Bread (as copied from thehappyhousewife.com)

Ingredients

• 1 1/2 cups warm water
• 1/3 cup olive oil
• 1/3 cup honey
• 2 tsp salt
• 4-4 1/2 freshly milled hard spring wheat flour (sifted)
• 1 Tbs yeast

I make this recipe in my bread machine by adding all the wet ingredients and then all the dry ingredients. Add the yeast last. I use the dough setting, but if your machine has a whole wheat setting you can use that too and bake it right in your machine.
If you are making this recipe by hand combine all the wet ingredients. Then add yeast, salt, and half the flour. Mix until the dough is smooth. Then add the rest of the flour. Add the flour slowly so you don’t use too much. Knead for about 10 minutes. Let rise until doubled. Shape into desired pan and then rise again until doubled. Bake at 350 degrees for 25 minutes. This will make 2 loaves of bread or two large pizzas.



Wednesday: Shaun T's Easy Sirloin Tip Roast, Roasted Brussels Sprouts, Baked Sweet Potatoes

Shaun T's Easy Sirloin Tip Roast
3 lbs beef sirloin tip roast, trimmed of all visible fat
4 cloves garlic, peeled and halved
1 t. coarse ground black pepper
cooking spray

preheat oven to 400.  secure roast with cooking twine.

make 8 1/2 inch slits around the perimeter of the roast and insert 1/2 garlic clove in each slit.  Sprinkle entire roast with pepper. Spray roasting rack with nonstick spray.  Place roast on rack in roasting pan.

roast in preheated ofen 20 minutes.  reduce temp to 325.  Continue cooking about one hour, or until meat thermometer reaches desired level of doneness. Loosely cover with foil, and let rest 15 minutes.  To serve, slice as thinly as possible against the grain.  10 servings

Thursday: Power Corn Pancakes, fresh berries

Friday: Sweet and Spicy Citrus Tilapia, Citrus Quinoa, Steamed Edamame

Training Food

It's happened, finally.  I've accepted the fact that I'm in training.  I was resisting for a long time, telling myself that I was just exercising.  And though I have not yet chosen a race, I have resigned to train for it.  With that comes early, really freakin' early, mornings, TONS of laundry, lots of planning ahead, texting of training buddies, and with it also has to come my food choices.  So here they are: just one week's worth of protein packed, smart carb-full, very veggie meals.  By the way, they're also very tasty.  Try 'em.  Even if you're not in training.


Sunday:  Bruschetta Chicken, Steamed Brown Rice, Roasted Cauliflower

Bruschetta Chicken

Topping:
6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil


Chicken:
1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts


1. For topping, combine all ingredients in a medium bowl.  Cover and chill in refrigerator until ready to serve.


2. For chicken, combine all ingredients in a large zip top plastic bag.  Shake to distribute well, seal, and marinate in refrigerator for at least one hour.


3. Preheat oven to 350.


4. Remove chciken from bag; discard marinade


5. Place chicken in glass baking dish.  Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.


6. Serve with salsa on top; garnish with fresh basil leaves.




Monday:  Kathy Smith's Crispy Oven-Baked Chicken, steamed pea pods, Herbed Quinoa

Tuesday: Healthy Pancakes, fresh berries, turkey bacon

1 1/2 cups whole wheat pastry flour
2 eggs, lightly beaten
1/4 canola oil
2 cups low fat milk
2 tsp baking soda
1/2 cup wheat germ

In med. bowl, mix eggs with oil and milk.

Stir in baking soda, wheat germ, and flour; mix until blended.

Heat a lightly oiled griddle or frying pan over med. high heat.  Pour or scoop batter onto the griddle.  Brown on both sides, turning once.

Use fresh fruit or a small amount of pure maple syrup, honey, or molasses as a topping.  Opt not for pancake syrup.  

Wednesday: Grilled Salmon, Spicy Green Beans and Kale, roasted beets

Thursday: Stuffed Bell Peppers

Stuffed Bell Peppers

2 large red bell peppers
sea salt and pepper, to taste
1 t. olive oil
1/2 yellow onion, diced
1 clove garlic, minced
1 cup water
8 oz organic tempeh, crumbled
1/2 can fire roasted diced tomatoes
2 T. raw pine nuts
1 C. cooked brown rice
1 T. freshly chopped parsley
1 T. freshly chopped basil
1 T. raisins

Preheat oven to 375.

Halve peppers lengthwise, leaving stems intact.  Scoop out seeds and place cut side up in a shallow baking dish.  Sprinkle with salt and pepper.  Bake for about 15 minutes, or until they're soft but retain their shape.

Put 1 cup of water on to boil in a small pan.

While peppers are baking and water is boiling, heat olive oil in a large skillet over medium heat and saute onion and garlic until soft.

Add tempeh, tomatoes, and pine nuts to skillet and saute about 5-7 minutes.

Stir in Rice, parsley, basil, and raisins.  Remove from heat and season with bit more salt and pepper

Spoon mixture into peppers in the baking pan.  Pour just enough boiling water around pepper to touch the base of each so they won't burn in the oven.

Bake 15 minutes.

Friday: Peppered Flank Steak with Salsa, Asparagus Blue Cheese Salad, Roasted Klondike Potatoes

Asparagus Blue Cheese Salad
1 lb fresh asparagus
8 red leaf lettuce leaves
1/4 c. fresh lemon juice
3 T. fat free raspberry vinaigrette
2 oz. crumbled blue cheese

Cut off fibrous ends of asparagus spears.  Lightly steam spears and cut into one inch pieces.

Chop or shred lettuce leaves.

Combine asparagus, lettuce, lemon juice, and raspberry vinaigrette in large salad bowl.

Top with crumbled blue cheese and serve.

Saturday: Pizza

New Appliance Celebration Week

What? What do you mean you've never heard of "New Appliance Celebration Week"? Well, maybe it's one of those "inside" holidays, you know, like an "inside joke" only for holidays. I guess you'd have to be here to appreciate just how celebratory having a new double oven and new QUIET dishwasher is. Let's put them to good use, shall we?

Sunday: Taco Soup, Quinoa chips and salsa

Monday: Bacon and Apple Stuffed Pork Chops, Steamed Green and Yellow Beans, Wild Rice

Tuesday: Leftover Taco Soup served over brown rice or baked potatoes

Wednesday: Roast Chicken with Sweet Potatoes, Onions, and Celery

Thursday: Mom's Chicken Enchiladas (use the leftover chicken from the roast)

Friday: Seared Scallops with Cauliflower Puree, Buttermilk Biscuits, Steamed Peapod and Carrot Medley

Saturday: Pizza Night

(There's a lot of chicken this week. Feel free to substitute ground beef for the shredded chicken in the taco soup!)

The P90X way.

Being that I'm starting week 6 of a modified P90X2 as I train for a half iron man, I thought it was high time I followed the meals as they are suggested. And, since I share my real menu each week, I also thought it was high time to share. Don't be afraid of the source. This is good, healthy food. Even if you don't want to take on the workouts (which, by the way, are SO good and SO worth it), the food isn't anything to be intimidated by. It's just food, but it's food whose recipes are ones that someone else researched, tested, and published. I can speak from experience: these taste good.

Sunday: Black and White Bean Chili

Monday: Fish Tacos, black bean and corn salad

Black Bean and Corn Salad

• 1 can, 14 ounces, black beans, rinsed and drained
• 2 cups frozen corn kernels
• 1 small red bell pepper, seeded and chopped
• 1/2 red onion, chopped
• 1 1/2 teaspoons ground cumin, half a palm full
• 2 teaspoons hot sauce, just eyeball the amount (recommended: Tabasco)
• 1 lime, juiced
• Salt and pepper
• 1 head romaine lettuce, cut into thin ribbons

Combine first 8 ingredients and serve over nests of romaine ribbons.


Tuesday: BBQ Chicken Breasts, Corn Muffins, Roasted Brussels Sprouts

Wednesday: Southwest Turkey Burgers, Sweet Potato Fries (commercial), raw carrots and celery

Thursday: Island Pork Tenderloin, steamed green beans, roasted red potatoes

Friday: Shrimp Pasta Pomodoro, romaine salad, whole wheat french bread

Saturday: Xed Pizzas, raw peapods

Food For Thought

The way we think about our food plays an enormous role in how we choose our food. As a culture, we have become more accustomed to food being good, and less accustomed to food being good for us. Flavor outweighs nutrition in most of our choices, with few exceptions.

Flavor enhancers are so overused that foods in their natural forms seem tasteless and bland. Sugar, in its many forms, has found its way into almost everything, from the places we expect to see it (cookies, ice cream, and other sweets) to places a lot of us would be shocked to see it ("health" foods such as yogurt and bread). High fructose corn syrup is only the most common culprit. (And, while I've mentioned that, and since it's become a source of debate at least on TV commercials, I'd like to point out that the corn coalition goes on TV to try to make us think that HFCS is just like sugar, and is safe in moderation. While it is not just like sugar, and it does process in your body differently than sugar, it probably is safe in moderation. But how can one possibly moderate its consumption when it is in almost EVERYTHING we eat???? Ponder that with me, please.)

Salt is another flavor enhancer that is difficult to steer clear from, both because it's in almost everything and also because we are so used to it being in everything that foods without it lack flavor. And, like sugar, it is safe in moderation but isn't healthy in overdoses, but is extremely difficult to moderate because it is found in most store-bought and especially processed foods.

And yet another flavor enhancer is artificial sweetener. This one is probably the worst, since it actually slows your metabolism and makes you crave more food (making you burn fewer and consume more calories throughout the day and therefore making you gain weight over time), and in its many forms, has been proven again and again to cause illnesses such as cancer. http://www.time.com/time/health/article/0,8599,1711763,00.html

And, lastly there is fat. Enough said.

So here is my challenge: Take this week to study labels. Look for added sugar in any form, and avoid it when you can. Look for added sodium and avoid it when you can. Make one meal this week that is made without anything processed. The ingredients can only come from the produce aisle or the meat counter (and not the deli meat counter!). Feel free to add your own flavor enhancers (read the labels). If you add them yourself, you can control them. And, if you can control them, you tend to use less. Less is more, and not just proverbially. Kosher salt, sea salt, black pepper are my most used flavor enhancers. A little goes a long way with these, and black pepper offers nothing bad--no calories, no harmful effects on your body, just flavor. Olive oil is the wisest fat additive. Again, a little goes a long way. And finally, if you must add a sweetener, try something natural, like honey, sugar in the raw, agave nectar, as these have a lower glycemic response (your blood sugar won't spike nor plummet as quickly, leaving you with fewer cravings and therefore more control).

Then, leave a comment for me as to how you felt about your challenge meal (be sure to tell me what you made!). Did you like it better or not as well as something processed? Did it take more time or less time or the same to prepare? How did your family respond? Are you more likely or less likely to cook like this in the future?

Good luck and have fun with it!

Sunday:

Monday: Onion-Smothered Pork Tenderloin, commercial bagged salad with homemade dressing, roasted potatoes

To roast the potatoes, heat oven to 450. Take a pound to a pound and a half of small red potatoes and quarter them. Put them in a medium bowl and drizzle with 1 1/2 T. olive oil. Sprinkle with 1 t. kosher salt and 3/4 t. black pepper. Toss to coat evenly. Place potatoes on a cookie sheet (line it with foil first to make clean up easier, if you wish). Bake at 450 for 10-15 minutes or until tender. Broil for 2-3 minutes or until beginning to brown (watch them closely at this stage). Be careful: these are better than french fries!

Tuesday: Garlic-Ginger Shrimp

Wednesday: Garlic Flank Steak, Baked Sweet Potatoes, Steamed Sugar Snap Peapods (make two pounds steak, and reserve half for tomorrow's wraps)

Thursday: Flank Steak Wraps, Apple Wedges

Flank Steak Wraps
Mix 2 T. tomato paste, 2 t. chili powder, a pinch of salt and a cup of salsa until well blended. Heat reserved steak (from last night) in a med pan over med heat until hot. While steak is reheating, warm up 4 tortillas in the microwave, sandwiched between paper towels, for 1 minute. Spread tomato mixture onto the tortillas, top with warm steak, shredded cheddar cheese, and shredded iceberg lettuce. Roll up, cut in half, and secure with tooth picks.

Friday and Saturday we will be eating out.

Reality Bites

A word about food: reality. I plan, I prepare, I pack. I plan healthy meals, I prepare healthy meals, and I pack nutrients onto my family's plates with pride, at least most of the time. Some of the time, reality gets in the way. I didn't get to the store. I forgot an ingredient. I forgot to thaw. I ran out of time in the day. So we get stuck with what I like to call Reality Bites. Whatever I can find to make a meal out of something. A lot of the time it's frittata or pancakes. Sometimes it's grilled cheese or even cereal. The point is, it's not perfect, it's not even pretty. And that's pretty ok.

Sunday: Healthy Blueberry Pancakes, Turkey Bacon, Cinnamon Raisin Toast

Pancakes:

1 1/2 c. whole wheat pastry flour (or whole wheat flour)
2 eggs, lightly beaten
1/4 c. canola oil
2 cups low fat milk
2 t. baking soda
1/2 cup wheat germ
2 cups fresh or frozen blueberries

In med. bowl, mix eggs with oil and milk.

Stir in baking soda, wheat germ, and flour; mix until blended.

Heat a lightly oiled griddle or frying pan over medium high heat.

Pour or scoop the batter onto the griddle. Sprinkle immediately with blueberries. When bottom is browned, flip and heat until cooked through. Serve with pure syrup, honey, yogurt, or my kids' favorite: unsweetened applesauce.


Tuesday: Meal Swap Meal (Jill's turn to cook)

Wednesday: Roasted Vegetable Pasta with chicken, breadsticks

Roasted Vegetable Pasta

1 orange bell pepper, julienned
2 zucchini, cut into half inch pieces
20 cherry or grape tomatoes
1 red onion, cut into half inch pieces
16 mushrooms, stems removed
2 T. olive oil
4 t. oregano
sea salt and pepper, to taste
8 oz whole wheat fusilli pasta
1 cup vegetable or chicken broth
8 oz chicken, cooked and diced
4 T. freshly chopped basil

Preheat oven to 450.
Place first 5 ingredients in a bowl and drizzle with olive oil. Add sea salt and oregano and toss to coat evenly.
Place vegetables on a baking sheet lined with parchment paper. Place in oven and roast for 10-15 minutes, or until browned.
Cook pasta according to package directions. Drain, rinse, and return to pot.
Add broth and chicken to pasta and place over low heat. Heat through.
Add vegetables and toss to coat.
Add basil and season with salt and pepper, as desired. Serve immediately.

Thursday: Broiled Lemon-Basil Salmon, Romaine Salad, Baked Sweet Potatoes

Broiled Lemon-Basil Salmon

1 T. olive oil
4 4 oz salmon fillets
1 t. sea salt
1/2 t. freshly ground black pepper
4 t.bottled minced garlic
2 T. dried parsley
1/2 C. finely chopped fresh basil
1 whole lemon (half for juice, half for slices)

Line a baking pan with foil and coat foil with olive oil.

place salmon fillets skin side down on foil and brush with olive oil.

sprinkle salmon with salt, pepper, garlic, parsley and half of basil.

Squeeze juice of half of the lemon over fillets.

Cover and refrigerate 1 hour.

Preheat broiler. Broil salmon 6-8 minutes or until opaque in center and flakes easily.

Transfer to serving plate. Garnish with lemon slices and the rest of the basil.


Friday: leftovers

Saturday: Whole Wheat Pizza with roasted bell peppers.