By Lynne Daley of Cafe Lynnylu
| Sunday Brunch | Italian Scrambled Eggs / Espresso Gelee with Candied Walnuts |
| Sunday Dinner | Crispy Rosemary Chicken and Potato Fries |
| Monday Lunch | Tuna Salad Wraps |
| Monday Dinner | Potato Cheese Quesadillas with Roasted Poblano Sauce |
| Tuesday Lunch | Asparagus with Warm Tomato Vinaigrette |
| Tuesday Dinner | Grilled Salmon with Orzo Salad |
| Wednesday Lunch | Basmati Rice Salad |
| Wednesday Dinner | Roasted Butternut Squash with Pears and Cranberries |
| Thursday Lunch | Green Bean Salad |
| Thursday Dinner | Curried Burgers with Chutney Sauce |
| Friday Lunch | Black Olive Pesto Focaccia |
| Friday Dinner | Fresh Corn Soup with Roasted Corn Guacamole |
| Saturday Lunch | Penne with Lemon Ricotta Sauce |
| Saturday Dinner | Low Fat White Chicken Chili |
| Grocery List |
Leading up to Thanksgiving week , I’ve designed a weekly menu that includes some meats and fish, but most of the meals are built around grains, vegetables, and pastas. A melange of cuisines with colorful foods high on flavor, but low in fat by using fresh herbs, vegetables, and healthy seeds like quinoa and sunflower seeds. Sunday brunch includes an espresso gelee topped with creamy Greek yogurt. You can have your coffee as a dessert. Sunday supper is hearty, but the Monday lunch of tuna salad presented on spinach leaves is very light, balancing the meals. Any one of these meals can be switched around. If you are having guests on Saturday and want to impress your diners, have the grilled salmon with orzo salad instead of the chicken chili. The roasted butternut squash with pears and cranberries would make a fabulous side dish on Thanksgiving Day. I hope you enjoy this meal plan.
Photo: Cafe Lynnylu
Italian Scrambled Eggs
From Cafe Lynnylu
The roasted red peppers add a new dimension to scrambled eggs.
Ingredients:
2 red bell peppers, roasted, or 2 jarred roasted red peppers, drained, patted dry and cut into thin strips
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
4 large eggs
Sea salt
2 tablespoons minced Italian parsley, optional
4-6 slices country-style Italian bread, or rosemary raisin bread
Photo: Cafe Lynnylu
Espresso Gelee with Candied Walnuts
From Cafe Lynnylu
A light coffee gelatin dessert.
Ingredients:
1 teaspoon unflavored powdered gelatin
1-tablespoon cold water
1/4-cup sugar
1 cup freshly brewed espresso
1/4 2% Greek yogurt
1/2-tablespoon confectioner’s sugar
Photo: Megan from Imperrfections
Crispy Rosemary Chicken and Potato Fries
from Imperrfections
Ingredients:
4 chicken breasts, bone-in skin on
4-6 medium size red potatoes, each cut into 8 wedges
1/4 cup extra-virgin olive oil
2 tbs fresh rosemary, chopped
1 tsp oregano
1 tsp garlic powder
salt & pepper to taste
Photo: Gina’s WW Recipes
Tuna Salad Wraps
from Gina’s Weight Watcher Recipes
A tasty light lunch and a colorful presentation
Ingredients:
1 can light tuna in water
1/4 cup chopped celery
1/4 cup chopped red onion
1/4 cup broccoli florets
2 tablespoons light mayonnaise
1 teaspoon red wine vinegar
Fresh pepper
Photo: Cafe Lynnylu
Potato Cheese Quesadillas with Roasted Poblano Sauce
From Cafe Lynnylu
Ingredients:
12 new potatoes or small red potatoes
1/4 cup olive oil
Salt and pepper
Eight 6-inch flour tortillas
1 to 1-1/3 cups grated Monterey Jack cheese with jalapenos
1 tablespoons ancho chile powder
2 poblano chiles, roasted, peeled and seeded
1/4 medium red onion, chopped
2 tablespoons fresh lime juice
3/4 cup olive oil
1/2 cup spinach leaves
2 teaspoons honey
Salt and freshly ground pepper
From CDKitchen
This colorful asparagus dish would make a delicious side for a grilled meat or seafood meal.
Ingredients:
24 medium asparagus
1/4 cup finely chopped shallots
1/4 cup light olive oil
1 cup peeled, seeded and chopped vine-ripened
tomatoes
1/4 cup red wine vinegar
1 clove garlic, finely minced
0.834 cup dry white wine
salt and freshly cracked black pepper
Photo: We Heart Food
Grilled Salmon with Orzo Salad
From We Heart Food
Buy wild salmon if you can for this healthy grilled fish.
Ingredients:
1 cucumber, peeled, halved, seeded, and cut into 1/2? dice
4 plum tomatoes, cut into 1/2? dice
1 tsp salt
1/2 lb orzo
1/3 cup plus 1 tbsp olive oil
2 tbsp plus 1 tsp lemon juice
1/3 cup plus 1 tbsp chopped fresh dill
Freshly ground black pepper
1 1/2 lbs salmon fillet, about 1? thick, cut into 4 pieces
Grated zest of 1/2 lemon
From Quinoa.org
Ingredients:
1 cup cooked quinoa
1/2 cup sesame seeds
1 1/2 cup Basmati rice
1/4 cup lemon juice
4 cloves mashed garlic
1/2 cup sunflower seeds
1/2 cup shredded carrots
1/2 cup oil
1/4 cup soya sauce
1 cup cooked peas
Photo: Food Mayhem
Roasted Butternut Squash with Pears and Cranberries
From Food Mayhem
Ingredients:
2 tablespoons packed light brown sugar
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
1/8 teaspoon allspice
2 pinches of kosher salt
4 cups butternut squash chunks (roughly 1″ cubes)
3 cups pear (Bartlett) chunks (roughly 1″ cubes)
Dried sweetened cranberries
Melted unsalted butter
From The Food Network
Ingredients:
1/2 pound green beans, trimmed
2 tablespoons chopped walnuts
2 tablespoons finely chopped fresh parsley leaves
2 tablespoons chopped red onion
2 teaspoons walnut oil or olive oil
1 teaspoon red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper
From Eating Well
Ingredients:
2 tablespoons low-fat plain yogurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon prepared mango chutney
1/2 teaspoon curry powder, divided
1/2 pound lean ground pork
1/2 pound lean ground turkey
1/2 cup fresh breadcrumbs
1/4 cup low-fat plain yogurt
2 tablespoons curry powder
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 whole-wheat hamburger buns, toasted
1 cup stemmed watercress leaves
Photo: Cafe Lynnylu
Black Olive Pesto Focaccia
From Cafe Lynnylu
Ingredients:
1 large (5-6oz) can pitted black olives, drained
1/4 cup grated Parmesan cheese
1/4 bunch Italian parsley, stemmed
1 tablespoon capers, rinsed and drained
3 tablespoons olive oil
Zest of one lemon
1-tablespoon fresh lemon juice
1 teaspoon crumbled fresh thyme leaves
Freshly ground black pepper, to taste
Photo: Cafe Lynnylu
Fresh Corn Soup with Roasted Corn Guacamole
From Cafe Lynnylu
Ingredients:
Fresh corn
Jalapenos
Avocados
Limes
Red onion
Cilantro
Chicken broth
Photo: Food Republik
Penne with Lemon Ricotta Sauce
From Food Republik
Ingredients:
3/4 cup fresh ricotta cheese
zest of one lemon, grated
juice of one lemon
3 tbsp butter
1/2 pound penne
1/2 cup packed fresh basil leaves, chopped
1 tbsp olive oil
salt and pepper
From Recipezaar
Ingredients:
1-tablespoon olive oil
2 lbs cubed boneless skinless chicken
1 medium onion, chopped
3 garlic cloves
2 (15 ounce) cans great northern beans, drained
32 ounces fat free chicken broth
7 ounces diced green chilies
4 ounces diced jalapeno peppers
1-teaspoon salt
1-teaspoon oregano
1-teaspoon cumin
1/4-teaspoon cayenne pepper
1/2-teaspoon black pepper
1-cup fat free sour cream
1/3-cup fat-free half-and-half
Printer-friendly shopping list
MEATS AND SEAFOODS
Boneless Chicken breasts
Salmon
4 chicken breasts-bone in, skin on
Ground pork
Ground turkey
1 can tuna in water
PRODUCE AND HERBS
Red bell peppers
Red potatoes
New potatoes
Celery
Broccoli
Red onions
Shallots
Spinach
Butternut Squash
Fresh Corn
Pears
Carrots
Jalapenos
Asparagus
Avocados
Lemons
Limes
Cucumbers
Frozen Peas
Parsley
Thyme
Basil
Sunflower Seeds
PASTA AND GRAINS
Quinoa
Basmati Rice
Penne pasta
Orzo Pasta
CHEESES, SOUR CREAM AND YOGURT AND OTHER REFRIGERATED ITEMS
Low Fat Greek Yogurt
Ricotta Cheese
Fat Free Sour Cream
Monterey Jack Cheese
Pizza Dough
Eggs
CAN AND BOTTLED GOODS
Chicken Broth
Canned Green Chiles
Canned Great Northern Beans
Mango Chutney
Capers in brine
BREADS
Flour tortillas
Whole Wheat Hamburger Buns
Italian Country Bread, sliced
MISCELLANEOUS-PANTRY
Cumin
Garlic
Extra-virgin olive oil
Dried cranberries
Nutmeg
Ginger, ground
Cinnamon
Allspice
Curry powder
Soy sauce
Lynne Daley’s love of cooking and photography led her to begin blogging. You can see more of her delicious recipes and photos at her blog Cafe Lynnylu.
No Comments »
No comments yet.
RSS feed for comments on this post. TrackBack URI
