Dinner July 3 to July 9

Happy Fourth of July!  I hope y'all had a great week.  This week was my second annual 5K Powder Run!  My very good friend, Teresa did the run with me and we finished in under 40 minutes.  Needless to say (but I'm going to say it anyway) we were super proud of ourselves.  Don't be intimidated by trying new things.  Your mind will tell you that you can't long before your body will give out.

Saturday: Mexican Casserole, cilantro lime rice, and green beans.  This casserole is really just a veggie enchilada dinner.  And the veggies are jam packed so that you really don't miss the meat.  But if you just have to have it then you can add a pound of cooked ground turkey or cooked lean ground beef, or even some cooked shredded chicken.  Also if you rather have green enchiladas instead of red switch out the sauce.

Mexican Casserole with Roasted Corn and Peppers

4 medium bell peppers (any combo of colors I used red and orange)

1 jalapeno pepper

1/2 medium red onions

1 (10.8 oz) bag frozen corn, thawed

2 tsp. chili powder

2 tsp. cumin

2 cups shredded mozzarella cheese

12 corn tortillas

1 (15.5 oz) can pinto beans, rinsed and drained

2 cups red mild enchilada sauce

Dice the bell peppers and the jalapeno(take out the seeds) and mince the onion. Heat a large skillet sprayed with Pam to medium heat. Add onion and peppers, sprinkle with 1/2 chili powder and 1/2 cumin. Stir, rest, stir rest until there is a nice browning on the peppers. Remove from heat.  Repeat the process with corn using the remaining chili powder and cumin. Removing from heat when browned and roasted. Sprinkle all roasted vegetables with a little bit of salt and toss to coat.  Spray a 9X13 inch baking pan with Pam. Preheat oven to 400. Cut the tortillas into thin strips.   Spread a little bit of sauce on the bottom of the prepared pan. Layer in order: 1/2 tortilla strips, ALL the beans, half the vegetables, half the sauce, half the cheese.  Cover with other half of tortilla strips, vegetables, sauce and cheese.  Cover with foil (you can spray the foil with Pam to keep the cheese from sticking) and bake 15-20 minutes, until the sauce is bubbling and the cheese is melted. Let rest for 10 minutes. Serve.

Cilantro Lime Rice

2 cups of instant brown rice

1 3/4 cup low sodium chicken broth

1/2 tsp. Mrs. Dash

juice and zest of 1 lime

chopped fresh cilantro

Follow the directions for cooking the rice on the stove top.  Using the chicken broth in place of the water.  Once the broth is boiling add the juice and zest of the lime.  When it's done add Mrs. Dash, and lots of cilantro.  There is no set amount just use as much or as little as your taste buds desire.  If you want to make the rice extra limey, you can add the juice of a second lime when you add the cilantro.  It's really good with the extra lime juice!

The green beans are the frozen ones.  You just steam them right in the bag.  Once they are done I pour them into a mixing bowl, add pepper, Mrs. Dash, crushed red pepper, and 1 tsp. of light canola butter.   

Sunday:  Chili Lime & Cumin Cod, coleslaw, and broccoli. I had been wanting to make cod just for a change from the salmon.  Don't get me wrong I love salmon but it had been a while since I cook cod.  So I bought some frozen cod (that's all we can get in my small west Texas town) and I started looking for a quick easy way to bake it.

Chili Lime and Cumin Cod

1 lb cod
1/2 tsp. chili powder
1/4 tsp. dried oregano
1/4 tsp. seasoned salt
1 tbsp. light canola butter
1/8 tsp. cumin
juice of 1/2 lime

Heat oven to 450.  Coat an oven safe pan with Pam.  Place cod in pan.  In a small bowl combine chili powder, oregano, and seasoned salt.  Sprinkle evenly over the cod.  Roast 7-10 minutes or until opaque.  In a small microwave safe bowl melt the butter.  Add the cumin and lime juice and microwave for an additional 10 seconds.  Before serving drizzle butter mixture over cod.

The recipe for coleslaw is 1 1/2 cups of tricolor coleslaw mix, with 1 tbsp. Kraft Creamy Poppy Seed dressing and the juice of one lemon or lime wedge.

The broccoli is from the freezer section. You just steam the veggies right in the bag.  Once it's done I pour the veggies into a mixing bowl, add the juice of 2 lemon wedges, pepper, Mrs. Dash, crushed red pepper, and 1 tsp. of light canola butter.

Monday:  Bahn Mi and cracker chips.  A Bahn Mi is a Vietnamese meatball sandwich.  And they are so good.  I have changed a few things in the original recipe.  http://www.bettycrocker.com/recipes/beer-mi-asian-meatball-subs/d205c506-3018-4e38-abac-55b6c7295d17?nicam2=Email

There are three components to Bahn Mis.  The first is the pickled topping.  Don't be intimidated it's really not all that hard.  And the dish comes together pretty quickly.

First up:

Banh Mi Pickled Topping:

4 tbsps rice vinegar

1/4 cup sugar

1 cup carrot, grated

1 cup cucumber slices

1 tsp salt

In a medium bowl, mix vinegar, sugar and salt. Add carrots and cucumber.  Cover and refrigerate for 30 minutes.

After you get the pickled topping in the fridge you can move on to the meatballs. 

Banh Mi Meatballs:

1 lb ground pork (the leanest you can find)

1/3 cup panko crispy plain bread crumbs

1 tbsp low sodium beef broth

1 tbsp sriracha chili sauce

1 tbsp less sodium soy sauce

1/2 tsp salt

1 large egg, slightly beaten

Preheat oven to 375 °F. Line a baking sheet with foil and spray with Pam. In a large bowl, stir ingredients until well mixed.  Shape into 30 (1 inch) balls and place in pan.  Bake 25-30 minutes or until meatballs are no longer pink in center.

While the meatballs are baking, I make the sauce.

Banh Mi Sauce:

3/4 cup ketchup

1/2 cup low sodium beef broth

1/4 cup honey

2 tbsp less sodium soy sauce

1 tbsp sriracha chili sauce

In a 3 quart saucepan, stir ingredients until well blended.  Heat to boiling over medium heat.  Reduce heat to low, simmer 5 minutes, stirring occasionally.  When the meatballs are done then place them into the sauce and stir them around so that each one of them is coated.  Serve.

I usually I eat my bahn mi in a pita bread.  But it seems like I always have such a hard time keeping the bread from tearing.  So tonight I decided to use a bolillo bread, it looks like a little football.  After I slice the bread in half, I take a serving of meatballs which is 5 meatballs, add 1/4 cup of pickled topping and a little spoonful of sauce.  With a side of Special K Sea Salt Cracker Chips I'm in sandwich heaven!

Tuesday:  Fiesta Beef O'Brian Potatoes, black beans, and green beans.  This is an all in one meal.  And it's pretty simple to make.   http://www.julieseatsandtreats.com/2013/10/fiesta-nacho-cheese-beef-potatoes/#_a5y_p=3675560

Fiesta Beef O'Brian Potatoes

1 lb 93/7 lean ground beef

1 (1 oz) package 25% less sodium taco seasoning mix (or you can use your own)

1 (15.25) oz. can golden sweet whole kernel corn (no salt added), drained

1 (10 1/2 oz) can condensed cream of mushroom soup

1 (10 1/2 oz) can cheddar cheese soup

2/3 cup low sodium beef broth

6 servings southern hash browns

In a microwave safe bowl place potatoes and water. Cover with saran wrap and microwave on high for 10 minutes, stirring twice, or until tender.  While potatoes are cooking prepare beef and taco seasoning according to directions on taco seasoning package.  In a small bowl whisk together soups and beef broth until well blended. Add to beef mixture and stir in corn and potatoes. Reduce heat to low and cook, covered, for 10 minutes or until heated through.

Taco Seasoning

1 tbsp. chili powder

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. crushed red pepper flakes

1/4 tsp. dried oregano

1/2 tsp. paprika

1 1/2 tsp. cumin

1/4 tsp. sea salt

1/2 tsp. black pepper

Mix everything together and then store in an airtight container.

I also take a day to prep black beans.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  This is actually one of the foods that I prep on Sundays.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.

For the green beans.  They are the frozen ones.  You just steam them right in the bag.  Once they are done I pour them into a mixing bowl, add the juice of 2 lemon wedges, pepper, Mrs. Dash, crushed red pepper, and 1 tsp. of light canola butter.

Wednesday:  Leftovers.  I decided on a Chicken Bacon Sandwich with Special K Sea Salt Cracker Chips.  I like to prep chicken for salads, wraps, or leftover night.  What I like to do is take boneless skinless chicken breasts, trim all the fat off, which usually it doesn't have all that much.  Then I pound it to an even thickness. Really big breasts I cut in half.  Rinse it in cold water, pat dry with a paper towels.  Place all the pieces in a gallon Ziploc baggie and I marinate them in a lemon pepper marinade in the fridge for several hours.  When I get ready to cook, I spray a skillet (or you can use a grill) with Pam, they sell one that is for grilling that's the one I use. Heat the pan to medium.  When it's hot I sprinkle each side of the chicken breasts with lemon pepper seasoning.  Cook for about 12-15 minutes flipping once.  Until the juices run clear.  Then I transfer the cooked chicken to a tin, cover with foil, and let it cool.  Then I stick it all in the fridge and I use it through out the week.  For the sandwich I used a Foldit Flatbread, it's made by HungryGirl and they are about 90 calories.  I added a slice of provolone cheese, mustard, a piece of bacon, and 4 ounces of chicken.  Then I added a side of Special K Sea Salt Cracker Chips.  If you don't like mustard you can use mayo.  I have one for my husband that is made with canola oil.  Or you can use hummus, or pesto.

Thursday:  Baked Elbow Macaroni, black beans, and broccoli. And you can substitute any pasta. I just happened to have elbow macaroni in my pantry.  You may think that two jars of sauce is a bit much but I promise you need them.  You may even use 2-25 oz. jars if you want it to be really saucy.

Baked Elbow Macaroni

2 tbsp. shredded Parmesan cheese

2/3 cup shredded mozzarella cheese

1 cup light sour cream

1 (25 oz) jar spaghetti sauce

1 (14 oz) jar spaghetti sauce

1 lb (93/7) lean ground beef

6 slices provolone cheese

1/2 cup chopped onions

1 (16 oz) box macaroni

Cook pasta according to directions. In a large skillet, brown onion and ground beef over medium heat. Add spaghetti sauce and simmer 15 minutes.  Preheat oven to 350. Spray 9X13 inch baking pan with Pam. Layer: 1/2 of elbows, Provolone cheese, sour cream, 1/2 sauce mixture, remaining elbows, mozzarella cheese and remaining sauce mixture. Top with Parmesan cheese.  Bake for 30 minutes or until cheeses are melted.

I also take a day to prep black beans.  I buy a can of No Salt Added whole black beans, not the refried ones.  Rinse them in a colander.  I take a medium size skillet add about 1/4 cup of water.  Heat over medium, and once the water is hot I add the beans.  Then I season them with garlic powder, onion powder, chili powder, pepper, crushed red pepper, cumin, hot sauce, and 25% less sodium seasoned salt.  Stir it all up and then mash them.  You can add more water if you want them to be bit more runny.  And all the seasonings are to taste.  Just depends on your taste buds.  I cook them for about 5-7 minutes on low.  This is actually one of the foods that I prep on Sundays.  And then after they have cooled down I keep them in the fridge for tostadas, burritos, or just as a side.  

The broccoli is the frozen kind.  You just steam it right in the bag.  Once it's done I pour it into a mixing bowl, add pepper, Mrs. Dash, crushed red pepper, and 1 tsp. of light canola butter.   

Friday:  Chicken Caesar Burgers and sea salt veggie straws.  A quick dinner recipe for nights when you are in a rush.  And thank goodness too.  I was actually trying to open the package of chicken and I accidentally dropped a panful of soapy water into the ground chicken.  So I had to rush to the store and buy more chicken.  I still managed to get dinner done in time.

Chicken Caesar Burgers

1/4 cup chopped onions

2 tbsp. shredded Parmesan cheese

2 tbsp. lemon juice

3 tsp. dried parsley

1 clove garlic, minced

2 tsp. Worcestershire sauce

1/2 tsp. Mrs. Dash

1/2 tsp black pepper

1 lb. ground chicken

In a small bowl, combine onion, cheese, lemon juice, parsley, garlic, Worcestershire sauce, Mrs. Dash, and pepper.  Crumble chicken over mixture and mix well. Shape into 4 patties.  Grill burgers, covered, over medium heat for 5 to 7 minutes on each side or until meat thermometer reads 165 and juices run clear.  Let rest 5 minutes.

To assemble I used a Foldit Flatbread (the same ones from Wednesday night).  I spread hot spicy mustard on the top of the flatbread, added the patty, spinach, provolone cheese, a slice of tomato and a side of veggie straws.