Meal Plans

May 6, 2013

Menu Planning – Save Time, Save Money, Stop Stressing

Is it a fairly common occurrence to find yourself standing in the kitchen around 5:32p.m., on the verge of a nervous breakdown, while you seriously contemplate making dinner out of a can of condensed soup and a jar of olives that is questionably near its expiration date? I confess, like many other mothers, I once viewed meal planning as equivalent to scrubbing the toilet with a q-tip. However, there was a point when it became apparent I was sacrificing my sanity, the health of my family and our household budget. Something had to change.

Probably thee most common obstacle to meal planning is the perception that it takes too much time. Yet, honestly consider how much time you spend playing out scenarios like the one described above each night when the dinner hour rolls around. It’s your lack of a plan that is wasting your time and making you anxious about meals. That anxiety manifests in a habit of avoidance. Changing that habit, means altering the way you picture meal planning in your mind. Visualize what it would look like and imagine how it would feel when early evening approaches, the kids start whining “what are we having for dinner?” and you actually have an answer. You open the refrigerator or look in the cupboards and everything you need is right there waiting. The meal is on the table, on schedule, and your reward is TIME. Yes, by facing the dinner dilemma head on, you’ve reclaimed a portion of your day.

Building on that inner vision of dinner zen, let’s talk about how to make it a reality in your household.

Get Started: The most essential tool is a weekly menu planner worksheet, you can find a free printable one at www.theorganizedhome.com. Print a whole bunch and put the extras in a two-pocket folder that will become the center of your dinner universe.

Stock up on Staples: There are key ingredients that serve as a foundation for a large variety of healthy basic meals. These include spices, sauces, dry goods, condiments a few canned products and some frozen items. Stocking your shelves with these items will make your weekly shopping trips faster and less costly. Watch for these items on sale and use coupons to affordably build up your supply over time. Use the pantry staple printable list of at www.mealsmatter.org/MealPlanning/Pantry as a reference and print a few extras for your folder.

Create a Healthy Recipe Repertoire: When you meal plan, it is not only possible to eat healthier, but also to do it economically. An array of websites offer an almost endless selection of minimal ingredient (budget friendly), easy to prepare (quick) and good for you (but still actually taste really good) recipes. In less than 30 minutes, you can browse the sites listed below and print off at least fifteen “go to” recipes. Combine these with a few of your family’s tried and true favorites and you will have a full month’s rotation of recipes. You can repeat the same line-up or add a few new options each month.

www.cookinglight.com/food/quick-healthy
www.foodnetwork.com/healthy-eating/index.html
http://www.eatingwell.com/recipes_menus/collections/quick_healthy_dinner_recipes
http://www.delish.com/saving-coupons/easy-healthy-family-dinner-recipes
http://www.sheknows.com/food-and-recipes/budget-cooking/articles

Ready, Set, Plan & Save: Using your primary grocery store’s weekly circular or website, determine what primary ingredients such as meats and vegetables are sale and use those to drive your weekly recipe selection. Also consider your family’s schedule for the week and what time constraints you may face. If you’ve got a big meeting at work that may run late the same night as your daughter’s soccer practice, then it sounds like leftovers or make your own sandwich night may be the right call. Anticipating potential supper sabotage can significantly cut down on how often you end up resorting to fast food and reduce if not entirely eliminate unplanned for expenses and serious nutritional compromises.

Other Simple Shortcuts: Another meal planning strategy that people swear by is the cook once and freeze approach that has two different implementations. In some cases, you simply double up on recipes that are part of your existing weekly menu and freeze the extra servings for future fast fix meals. There are also people who use the weekend to prep and freeze meals for the entire week ahead. The following sites are ones I’ve found handy when employing this technique.
http://www.sheknows.com/food-and-recipes/articles/806062/makeahead-meals-to-fix-and-freeze
http://www.foodnetwork.com/quick-and-easy/freezer-friendly-recipes/index.html

Crock Pots have experienced a resurgence recently and can be a life saver for busy families. Being able to throw everything together in the morning before leaving for the day, then coming home to a ready to eat meal is yet another way to avert the fast food trap. High quality slow cookers can be purchased for under $35 at Target or Wal-Mart and make for a very affordable addition to your cooking arsenal. However, be aware that crock-pot recipes are not always the healthiest options. Just pay attention to the nutritional information when you select your recipes.

http://melissafallistestkitchen.blogspot.com/2011/09/freezer-cooking-slow-cooker-meals.html

http://www.parents.com/recipes/nutrition/parents/slim-down-suppers-healthy-slow-cooker-meals/

Rarely does an individual attempt meal planning who doesn’t quickly adopt the new habit. When we live in a world where we often feel like so much is beyond our control, what we serve our families to eat and how much we spend is a rare exception. Happy Planning!

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May 6, 2013

Myth Busting:

Eating Healthy DOES NOT Have To Be More Expensive.

You Don’t Need a Coupon for Everything and You Don’t Need to Buy Something Just Because You Have a Coupon
There is something very American about the fact that if we’re going to do something we’re going to do it all the way. Couponing definitely falls in this category. People often perceive that healthier foods are more expensive because there are rarely coupons for these items. However, at the same time, if someone is buying large quantities of processed foods and frozen meals because they can use quadruple coupons, but much of it goes bad before they can eat it all or they just get sick of eating so much of the same stinking thing is that really a deal? Also, when you have all that extra food sitting in your house it creates unnecessary temptations or makes you feel like you should eat it so it doesn’t go to waste. There are coupons in abundance for healthy staple items like whole -wheat pastas, frozen veggies, beans and brown rice that when combined with sales will allow you to purchase these items for next to nothing. Apply those savings to help offset the higher costs of more produce, fish or even organics.

Eat More Like a Vegetarian
No, read it again, it does not say to actually become a vegetarian; it simply says to eat more like one. If you want to reduce your grocery bill while also improving your health, one choice you can make that will have a dramatic impact on both is to eat less meat. Meatless Mondays have gained in popularity the last few years, the idea being to commit to at least one night a week of preparing a meal that doesn’t contain meat. There are so many great options these days you really won’t miss it. You may even go for Meatless Wednesdays too!

Not Ready to Be a Veggie, Fine Then Eat Smaller Portions
Even if you aren’t prepared to try the vegetarian route, cutting back the amount of meat you eat at each meal still provides significant grocery bill savings. Revisions to the Food Pyramid that came out in 2011 created My Plate, which is an illustration of a dinner plate divided into four equal quadrants. The new recommendations suggest that you fill at least two of the quadrants with fruits and vegetables and another quadrant with healthy whole grains, leaving only one single quadrant for meat or protein. When you adopt this approach to eating an amazing thing happens, you get full faster and stay full longer. Adding more produce, legumes and whole grains to your diet gives your body more of the nutrition it requires and helps you feel satisfied by the end of the meal. As a result, you’ll begin to eliminate those second helpings as well as in between meal snacking on less healthy options. Overall, you’ll find you’re eating less and therefore buying less.

To Organic or Not to Organic
There has been considerable media attention over the last decade about eating organically. The reality is that the goal should be to increase your family’s consumption of fruit and veggies, better to do it with the regular stuff than not do it all. If you’ve wanted to try organic, but the price tag scares you off, consider just purchasing “The Dirty Dozen” organically. These are items The Environmental Working Group has tested and found contain the highest levels and amount of pesticides:

Peaches

Apples

Sweet bell peppers

Celery

Nectarines

Strawberries

Cherries

Pears

Grapes

Imported spinach

Lettuce

Potatoes

Another option is to make sure you’re eating produce that is in season. These items will be fresher, meaning they will also retain more of their health benefits, plus they will cost less. You can also consider checking out your local farmer’s market for in season fruits and veggies at potentially lower costs. It’s also possible to negotiate with the sellers at a Farmer’s market, something you can’t do at your local grocery store.

Still Don’t Think You Can Eat Healthy for Cheap

There are books, magazine articles, blogs and several TV cooking shows that will show you exactly how to feed your family food that tastes good, is good for you and that in most cases can be done for under $10 for the whole family per meal. Check out any of the following resources:

Melissa d’Arabian – $10 dinners on The Food Network (she also has a book)

Cooking Light Magazine (also online at cookinglight.com) – Feed 4 for $10

Blog: www.nourishedkitchen.com – 10 healthy meals under $10

The Biggest Loser Family Cookbook: Budget-Friendly Meals Your Whole Family Will Love (available on amazon.com)

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Better for You and Budget Friendly Meal Plans (w/Coupon Matchups)

July 8, 2011

There is so much great fruit right now, I’m inspired by all the fantastic ways to take them from a mere side thought to center stage of dish. We’ve got two fruity options this week, one with fresh cherries and another with fresh peaches. It’s that time of year and they are at about the lowest prices you’re likely to see, so definitely indulge. I’m also introducing what will become a more permanent separate feature here in the fall as a component of the meal plans for the upcoming weeks. The idea is “healthy in a hurry” and it’s a way to find a healthy and budget friendly meal when you’re time crunched and are looking for something to replace the typical “go to” fast food option. I’m the one that will be time crunched the next few weeks, so we’ll see what you think of this new addition. Feel free to leave me a comment with your feedback!

Day 1 – Grilled Tilapia with Peach BBQ Sauce
(Foodnetwork.com)

Ingredients:

3/4 cup ketchup

3 tablespoons prepared mustard

1/2 cup canola oil

1/2 cup apple cider vinegar

1 tsp minced garlic (fresh or jarred)

3 Tbsp Worcestershire sauce

2 tsp paprika

1/4 cup lemon juice

1 tsp pepper

3 Tbsp brown sugar

3/4 cup water

1/2 cup onions, finely chopped

2 cups fresh peaches

4 (7-ounce) tilapia fillets

Preparation:

Mix all the ingredients together in a saucepan, excluding the peaches and simmer over medium heat for 15 to 20 minutes. While the sauce is simmering, puree 2 cups of fresh peaches in a blender. Once the sauce is cooked, add the pureed peaches to the sauce and stir together. Preheat the grill to medium heat. Season the tilapia with house seasoning. Cook the fish on each side for 3 to 4 minutes. During the last few minutes of cooking, brush the fish with some barbecue sauce. Once cooked and plated, ladle a nice spoonful of the Peach barbecue sauce on top of the fillets.

Day 2 – Tuna Veggie Casserole
(Adapted from a Foodnetwork.com recipe)

Ingredients:

Chunk Light Tuna 4 pk

Whole Wheat Penne or Fettuccine Pasta

Low Sodium Chicken or Vegetable Broth

Low-Fat Milk

Whole Wheat Bread

Frozen Broccoli
OR
Fresh Broccoli

Mushrooms

Onion

Celery (Optional)

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

Preheat your oven to 425 degrees F. Place 5-6 slices of bread in food processor or blender and pulse for 30 seconds until you’ve got fine bread crumbs (makes about 2 1/2 to 3 cups crumbs). You can also use store bought bread crumbs to make your life a little easier. Begin boiling the water to cook the pasta and prepare the pasta according to package directions. While pasta is cooking, heat 1 Tbsp oil in a large skillet over medium heat. Add 1 cup chopped onions and cook until onions are soft and translucent, about 5-8 minutes. If including, add 1/2 cup chopped celery and cook, stirring, until just tender, 6 minutes. Add 2 1/2 cups chopped mushrooms and cook, stirring another 5 to 7 minutes. Add 1/4 cup flour all at once and stir quickly until flour is completely mixed into vegetables and there are no lumps. Add 3 cups low-fat milk and 1 cup low sodium broth, combine and bring mixture to a boil, stirring frequently. Reduce heat to a quick simmer and cook, stirring, until liquid has thickened and reduced by about 1/2 cup, 7 to 8 minutes. Add 1/4 tsp salt and 1/4 tsp pepper and stir to combine. Combine cooked pasta, vegetable mixture, 1 10 oz pkg chopped up frozen broccoli (thawed), and 4 cans of tuna. Stir the mixture well. Pour into a 9 by 13-inch casserole. Top with bread crumbs. Bake for 25 minutes, or until crumbs are golden brown and toasted.

NOTE: If you want to use fresh rather than frozen broccoli, you can chop up the broccoli and as you are preparing the pasta add the broccoli the last few minutes it is boiling. Drain both the pasta and broccoli and then add at the stage where you combine all the ingredients.

Day 3 – Open Face Meatball Sandwiches
(Recipe From Taste of Home)

Ingredients:

1/4 cup egg substitute

1/2 cup soft bread crumbs

1/4 cup finely chopped onion

2 garlic cloves, minced

1/2 teaspoon onion powder

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon pepper

Dash salt

1-1/4 pounds 93% or 96% lean ground beef

2 cups pasta sauce

4 hoagie buns, split

2 tablespoons shredded part-skim mozzarella cheese

Preparation:

In a large bowl, combine ¼ cup egg substitute (or two eggs pre-beaten), ½ cup soft whole wheat bread crumbs (you can buy bread crumbs plain or Italian OR make your own super fast putting 5 -6 slices whole wheat bread in a blender/food processor and pulsing on slow until small pieces), ¼ cup finely chopped onion, 2 minced garlic cloves (about 1 ½ tsp jarred) ½ tsp onion powder, ½ teaspoon dried oregano, ½ tsp dried basil (you can use an Italian spice blend in place of the previous three spices), ¼ tsp pepper and a dash of sale (kosher is better). Crumble 1 -1 1/4 lbs lean ground beef (93% -96% lean) over mixture and mix well. Shape into 40 meatballs, 1 inch each. In a large skillet coated with cooking spray, brown meatballs in batches; drain. Place the meatballs in a large saucepan and add 2 cups of pasta sauce; bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until meat is no longer pink. Spoon meatballs and sauce onto bun halves; sprinkle with mozzarella. Serve with a side of broccoli.

Day 4 – Cherry Chicken Lettuce Wraps

Ingredients

2 tablespoons canola oil

1 tablespoon minced fresh ginger root or 1 tsp dried ginger

1 1/4 pounds skinless, boneless chicken breast halves, cut into bite size pieces

2 tablespoons rice vinegar

2 tablespoons teriyaki sauce

1 tablespoon honey

1 pound dark sweet cherries, pitted and halved

1 1/2 cups shredded carrots

1/2 cup chopped green onion

1/3 cup toasted and sliced almonds

12 leaves of lettuce

Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and saute until cooked through, about 7 to 10 minutes. Set aside. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add chicken mixture, cherries, carrot, green onion and almonds; toss together. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each lettuce leaf; roll up leaf around filling and serve.

Day 5 - Publix Deli Chicken Family Combo Meal, $9.99
-Free Publix Deli Tea 1 gallon wyb any Publix Family Combo Meal

Okay, I know, I’m TOTALLY Cheating. However, at the same time, a few people have requested healthy in a hurry. Choose the rotisserie chicken, watch the sides you choose (check fat, sodium, sugar) and then go for the unsweetened tea. Use leftover fresh fruit and veggies from meals earlier in the week as sides to fill up on, while limiting items like potato salad, chips, etc. I also will often buy additional chickens when I take this easy route and then pull the meat off and freeze. This can be super handy for quick chicken fajitas, chicken caesar salad or even chicken wraps on another night when I’m pressed for time.

Grocery List:

Bumble Bee Premium Chunk Light Tuna 4 pk, BOGO $3.99

Tyson Chicken Breast, Roasted Diced, Grilled, or Fajita Strips, or Seasoned Steak Strips, 8 oz, 2/$5
-$0.55/1 Tyson Refrigerated Grilled & Ready Products 5/8/2011 SS Insert (exp 8/15/2011)
OR
Boneless Skinless Chicken Breast Cultlets, $3.99/lb

Fresh Tilapia Fillets, $5.99/lb

Lean Ground Beef, $3.99/lb

Barilla Whole Wheat Penne or Fettuccine Pasta 13.25 to 16 oz, , BOGO $1.23
-$1/2 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
-$0.55/1 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)

College Inn Low Sodium Chicken or Vegetable Broth 48 oz, BOGO $3.59

Low-Fat Milk, $3.69
$1/1 Smart Balance Milk 7/10/2011 SS Insert (exp 8/24/2011)
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

Nature’s Own Whole Wheat Bread 20 oz, BOGO $2.85

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79
OR
Fresh Broccoli, 2/$4

Baby Portabella Mushrooms, 8 oz, 2/$3

2 Onion, $.49

Celery (Optional), $1.69

1 Lemon, $.66

Cherries, $2.49/lb

Georgia Peaches, $.99/lb

Cider Vinegar, $1.49
$1/2 Heinz Vinegar 6/26/2011 SS Insert (exp 8/31/2011)
$0.50/1 Heinz Vinegar or Apple Cider Vinegar Rolling

Worcestershire Sauce, 15 oz, $1.85
$.75/1 French’s Worcestershire Sauce 5/15/2011 SS Insert (exp 8/15/2011)
$1/1 Lea & Perrins Worcestershire Sauce or Marinad Rolling

Rice vinegar, $3.49

Teriyaki sauce, $2.09
$1/1 Kikkoman Product Rolling
$1/2 Kikkoman Product 5/15/2011 SS Insert (exp 12/31/2011)
$1/1 Eggs WYB Kikkoman Product 1/23/2011 RP Insert (exp 7/31/2011)

Honey, $3.85
$0.75/1 Golden Blossom Honey Rolling
0.55/1 Sue Bee Honey Rolling

Barilla Pasta Sauce 24 oz, BOGO $2.59

Ketchup, $1.99

Mustard, $1.59
$0.30/1 French’s Mustard 6/19/2011 SS Insert (exp 8/31/2011)
$0.75/1 French’s Dijon Mustard 6/5/2011 SS Insert (exp 9/30/2011)

Eggs or Egg Substitute
$0.35/1 Nature’s Harmony Eggs SS 6/12
$0.50/1 Smart Balance Omego-3 Eggs SS 7/10
$0.50/1 Eggland’s Best Eggs SS 5/1
$0.50/1 Eggland’s Best Eggs SS 5/1

Garlic cloves, $1.03 /Jarred minced  garlic, $1.99

Onion powder $3.19$
1/2 Spice Island Items Smart Summer Savings Publix Booklet

Dried oregano, $3.45
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Dried basil $3.99
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Paprika, $1.99
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Ginger, $2.99

Brown Sugar, $1.99
$0.50/1 Imperial Poly Light or Dark Brown, or Powder Rolling

Assorted Hoagie Rolls, 4 ct, $2.29

Publix part-skim mozzarella cheese  Shredded Cheese, 6 or 8 oz, 2/$5
$1/Cheese coupons.com coupon (if you live in FL)

Shredded or MatchStick carrots. $1.69

Green onion, $.60

Toasted and sliced almonds, $1.99
$1/1 Blue Diamond Oven Roasted Almonds Publix Smart Savings Booklet 6/26/2011 (exp 7/18/2011)

Lettuce, $1.89

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

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Kid Favorite, New (Healthier) Twist

July 7, 2011

Open Face Meatball Sandwiches

I guess the cloudy weather here in Florida inspired more than just a chance of meatballs for this week’s healthy and kid friendly recipe. A few minor changes make an otherwise iffy nutritional choice an easy and better for you “go to” meal. By choosing much leaner ground beef (93% to 96%) or even using ground turkey you already give this sandwich a whole new profile. Also, sub low fat mozzarella for the real deal and you’ll never know the difference. Consider choosing whole wheat rolls rather than you’re traditional hoagie bun for another nutritional enhancement. Lastly, definitely pay attention to the pasta sauce you choose. Try to stay meat free and even consider ones that have additional vegetables added.

Make it Faster: to make this meal super quick, consider buying packaged turkey or chicken meatballs (just read the label and be cautious of sodium levels).

Ingredients:

Lean Ground Beef, $3.99/lb

Barilla Pasta Sauce 24 oz, BOGO $2.59

Eggs or Egg Substitute
$0.35/1 Nature’s Harmony Eggs SS 6/12
$0.50/1 Smart Balance Omego-3 Eggs SS 7/10
$0.50/1 Eggland’s Best Eggs SS 5/1
$0.50/1 Eggland’s Best Eggs SS 5/1

Nature’s Own Bread 20 oz, BOGO $2.85

Onion, $.49

Garlic cloves, $1.03 /Jarred minced  garlic, $1.99

Onion powder $3.19$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Dried oregano, $3.45
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Dried basil $3.99
$1/2 Spice Island Items Smart Summer Savings Publix Booklet

Note: You can use Italian Seasoning($3.49) in place of the last three ingredients

salt & pepper

Assorted Hoagie Rolls, 4 ct, $2.29

Publix part-skim mozzarella cheese  Shredded Cheese, 6 or 8 oz, 2/$5
$1/Cheese coupons.com coupon (if you live in FL)

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79

Directions:

This recipe is a preview of my Better For You & Budget Friendly weekly meal plan.(last week’s meal plan HERE). The full meal plan publishes on Thursdays, so come back and check it out! I put my meal plans together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market. However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply.

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

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Healthy Meals, Happy Budget

July 6, 2011

Is it just me or does almost anything taste good when you put it in a casserole? Well, this is one casserole that not only tastes good, but is good for you. A slight modification removing the condensed soup and creating your own broth with fresh veggies provides a healthier take on your traditional tuna noodle casserole. It’s still quick and easy, but reduces the fat and sodium content and also ups your vegetable intake – a great way to work towards your 5 a day! Also, tuna is another one of those fantastic super foods. High in Omega 3 fatty acids along with a host of other nutrients, tuna has been shown to have a positive impact on cardiovascular health, blood pressure, arthritis and is even considered a possible prevention tool for Alzheimer’s. Amazing all that comes packed in such a small can. Also, just a quick heads up, if you’re interested in adding to your coupon inventory this month, be sure to check out this week’s giveaway.

Tuna Veggie Casserole
(Adapted from a Foodnetwork.com recipe)

Total Ingredients Cost Based on Publix Pricing with Coupons = $18.82 or $4.71 per serving
(For just a few dollars more, you could double this recipe and freeze the extra portions for later in the month)

Here’s What You Will Need To Pick Up From Publix:

Bumble Bee Premium Chunk Light Tuna 4 pk, BOGO $3.99

Barilla Whole Wheat Penne or Fettuccine Pasta 13.25 to 16 oz, , BOGO $1.23
-$1/2 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)
-$0.55/1 Barilla Piccolini 6/26/2011 SS Insert (exp 8/21/2011) (if included)

College Inn Low Sodium Chicken or Vegetable Broth 48 oz, BOGO $3.59

Low-Fat Milk, $3.69
$1/1 Smart Balance Milk 7/10/2011 SS Insert (exp 8/24/2011)
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

Nature’s Own Whole Wheat Bread 20 oz, BOGO $2.85

Green Giant Frozen Vegetables 7 to 10 oz, BOGO $1.79
OR
Fresh Broccoli, 2/$4

Baby Portabella Mushrooms, 8 oz, 2/$3

Onion, $.49

Celery (Optional), $1.69

If you don’t have on hand, you will also need:

Canola Oil

Flour

Salt & Pepper

To stay up to date on all the latest healthy savings Subscribe or Follow me on facebook!

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Better for You and Budget Friendly Meal Plan (w/Coupon Matchups)

June 30, 2011

This week’s offerings are a little bit fruity and a little bit fun. We’re transforming twice baked spuds, to keep all the taste but to take away some of the fat and calories. Did you know, contrary to popular opinion, the majority of nutrients are not found in the skin, but in the potato itself? I’ve also taken some of your great suggestions from the giveaway comments and added a few small changes this week. Some of the recipes now have a “Make it Simpler” option, which provides short cuts for making the meals even faster. Also, for vegetarians, I’ve got two recipes this week that either are vegetarian or can be made vegetarian. Lastly, I’ll continue to include at least one recipe a week that is ultra kid friendly, but still healthy and easy. Remember, the more you involve your kids in the preparation of food, the more interested they will become in eating it.

Day 1- Turkey Sausage Twice Baked Potatoes

Ingredients:

8 Idaho Potatoes

Olive Oil

Reduced fat Roll Sausage, Turkey Crumbles, Turkey Sausage or meatless crumbles (like morningstar)

Skim or Low-Fat Milk

Butter

Onions (or Chives)

Shredded low-fat Cheddar Cheese

Preparation:

Preheat the oven to 425° F. Pierce 8 potatoes with a fork several times and rub potato skins with olive oil. Bake potatoes directly on the middle oven rack for 50 – 60 minutes or until they are slightly soft. While the potatoes are baking, cook 12 oz of turkey sausage (You can sub in the Jimmy Dean Turkey crumbles, just follow the pkg prep directions OR use the low-fat roll sausage) . Drain the sausage, crumble it and set aside. While potatoes are still hot (use oven mitt to hold potato), cut them in half lengthwise. Scoop out the interior flesh of the potato into a medium-sized bowl, leaving a shell about 1/4-inch thick all around. Using a potato masher, mash the potato flesh. In a small saucepan over medium heat, heat 1 1/4 cup skim/low-fat milk until hot but not boiling. Add milk to potato a little at a time, mashing it together each time. Mix in 1/4 cup unsalted butter and mash all until smooth. Add 1/4 tsp pepper and 1/4 cup chives or onions(optional) and mix together thoroughly. Stir in 8oz shredded low- fat cheddar cheese and turkey sausage. Turn oven to 400° F. Fill the potato shells with the potato mixture until it rounds above the potato. Place filled potatoes on a baking sheet and bake for 18 – 20 minutes or until hot. This will make a total of 16 potato halves, which is far beyond 4 servings. Store leftovers in an airtight container and use for lunches later in the week.

Day 2 – Chinese Chicken Salad

Ingredients:

2 – 3 breasts of chicken, cooked and cubed

1 package cole slaw (one that has cabbage and carrots is the best)

4 green onions, chopped (optional, I usually leave this out)

2 Tbsp Sesame Seeds

1/2 cup slivered almonds

1 package Ramen noodles (chicken flavor)

Dressing:
2 Tbsp Sugar

2 Tbsp Vinegar

1/4 cup canola oil

1/2 pack of flavoring from the ramen noodles

Preparation:

Chicken should be prepared ahead of time, you can grill it or bake it (or buy the pre-cooked frozen kind I mentioned above). Once the chicken is prepared. Preheat the oven to 350 degrees. Place the sesame seeds, almonds and crushed up ramen noodles (I usually just put them in a ziploc bag and pound on them with the back of spoon) on a baking sheet. Bake for 10 minutes until slightly browned. While that mixture is baking, mix up the dressing by combing the sugar, vinegar, oil and ramen noodle flavoring in a bowl and whisking together. Place the cole slaw in a large bowl, mix in the dressing and the chicken, then add in the baked sesame seeds, almonds and noodles. Serve right away or it can be placed in the fridge and served cold, it’s almost better that way, so this is a dish you can prepare ahead if you want. I will also often double it, serving it one night for dinner and then using it for lunches during the rest of the week. Serve with fresh watermelon slices.

Make it Simpler: You can often find pre-cooked cubed frozen chicken in the freezer dept, this can hurry up the recipe for you quite a bit. Just defrost in the microwave, once it’s almost fully defrosted drizzle a little olive oil on it and even some garlic powder and cook for 1 -2 minutes until warm.

Day 3 – Strawberry Salad with Poppyseed Dressing

Ingredients:

1 sm. onion (red onions work best, but any is fine)

1 c. sugar

1 tsp. dry mustard

2 tsp. salt

3/4 c. vinegar

2 cups canola oil

2 tsp. poppy seed

1 cup sliced up strawberries

2 Tbsp slivered almonds

Preparation:

Place onion in blender and chop. Add sugar, dry mustard, salt and vinegar to onion; blend well. Add salad oil a small amount at a time and blend well after each addition. Pour into jar or container and add poppy seed. Refrigerate. Shake well before pouring over fresh spinach, sliced strawberries and almonds. Serve with whole grain bread or a baguette.
(Note: If you feel like you need to make this dish a bit more substantial you can add grilled chicken strips or even salmon)

Make it Simpler: Several brands make poppyseed dressing you can buy in the store. The homemade version will be better for you, so don’t drown your salad in it.

Day 4 – Pineapple BBQ Chicken
(A Dole pineapple recipe )

Ingredients:

1 small fresh Pineapple

3 tablespoons bottled barbecue sauce

2 tablespoons maple syrup

1 teaspoon Worcestershire sauce

2 cloves garlic, minced

1/4 teaspoon salt

1/4 teaspoon ground allspice

1/8 teaspoon cayenne pepper

3 boneless, skinless chicken breast halves

Preparations:

Twist crown from pineapple. Cut pineapple lengthwise in quarters. Cut fruit from shells with knife, trim off core. Cut half the fruit into chunks and the remaining fruit into 6 spears. Finely chop pineapple chunks in food processor or blender. Stir in barbecue sauce, syrup, Worcestershire, garlic, salt, allspice and pepper, until mixed. Arrange chicken on broiler pan. Spoon sauce over chicken. Broil 6 inches from heat source 5 minutes. Add pineapple spears to pan. Spoon sauce over pineapple spears. Broil 20 to 22 minutes longer. Serve with a side of green beans, fresh or frozen.

Make it Simpler: Use a bottled plain BBQ sauce and just mix that with the pineapple in a blender!

Day 5 – Make it Your Own Muffin Pizza

Ingredients:

1 package whole wheat English Muffins

2 cups pasta sauce your choice

2 cups low-fat/part skim shredded mozzarella cheese

Choose from the following Toppings:
- Use leftovers from meals earlier in the week: turkey crumbles, pineapple, onions, chicken
- Veggies such as chopped spinach, broccoli, or peppers
- Get fancy, try pesto in place of the pasta sauce or use different types of cheese

Preparation:

Preheat the oven to 350 degrees. Split the English Muffins in half and place on a baking sheet. Cover each half with about 1 Tbsp of sauce (go light or you’ll end up with mushy muffins). Next select your toppings and place evenly across the half. Finally sprinkle with a small handful (about 2 Tbsp) of cheese. Bake in the over for 10 minutes until cheese is hot and slightly browned. Serve with a small fruit salad or even a side of salad greens with a balsamic vinegar dressing.

Kid Friendly Tip: Consider chopping up several vegetable options and placing them in small bowls. Let your kids help assemble the pizzas including the toppings. Encourage them to create artful muffin masterpieces. To get the color, they’ll have to use the veggies. Often they are so pleased with their creations, they’ll eat every bite (veggies included).

Grocery List:

Idaho Potatoes, 5 lb, $2.99

Olive Oil, $5.99 (avg price)
$1/1 Filippo Berio Olive Oil Rolling
$1/1 Filippo Berio Olive Oil (IE) Rolling Printable (FF)
$1/1 California Olive Ranch Extra Virgin Olive Oil 12/5/2010 SS Insert (exp 6/30/2011)
$1/1 Olivari Mediterranean Olive Oil All You Apr 2011 (exp 6/30/2011)
$1/1 Crisco Olive Oil 4/17/2011 RP Insert (exp 7/31/2011)
1$/1 Filippo Berio Olive Oil Upromise eCoupons (exp 9/30/2011)

Jimmy Dean Reduced fat Roll Sausage or Turkey Crumbles, 9.6 to 16 oz, 2/$7
-$0.75/1 Jimmy Dean Fully Cooked Product 3/6/2011 RP Insert (exp 10/31/2011)
-$0.55/1 Jimmy Dean Roll Sausage Rolling
-$1/1 Jimmy Dean Sausage Crumbles Rolling

Skim or Low-Fat Milk, $3.69 (avg price)
$1.50/1 Smart Balance Milks 6/5/2011 SS Insert (exp 7/20/2011)
$1/1 Smart Balance Milk Rolling
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling
$1.50 off milk wyb 2 Pepperidge Farm Goldfish Grahams peelie (esp 6/30/2011)
You would have to act fast to redeem this one, but would be great with the $10 for 10 goldfish sale this week

Publix Sweet Cream Butter, 16 oz, 2/$6

2 Vidalia Sweet Onions, .79/lb (or Chives)

Kraft Shredded Low-Fat Cheddar and Mozzarella Cheese, 7 or 8 oz, 2/$4
-$1/1 Kraft Natural Slices WYB Kraft Shredded Cheese 6/19/2011 SS Insert (exp 7/24/2011)
-$1/2 Kraft Cheese Items Target Coupon

Dole Cole Slaw (one that has cabbage and carrots is the best), 16 oz, $2.29
$0.50/1 Dole Coleslaw Kit Target.com (exp 7/5/2011)
$0.50/1 Dole Coleslaw Kit (exp 7/5/2011)

4 Green Onions, 1 ct, $.60

Sesame Seeds, 3.75 oz, $3.09

Blue Diamond Slivered Almonds, 8 oz, $5.99
$0.60/2 Blue Diamond Almonds 4/3/2011 SS Insert (exp 7/31/2011)
0.60/2 Blue Diamond Almonds 6/26/2011 SS Insert (exp9/30/2011)

Ramen noodles (chicken flavor), 3 oz, $.22

Domino Premium Granulated Sugar, 5 lb., $3.35
$0.75/2 Domino Sugar Products 5/22/2011 RP Insert (exp 7/31/2011)
$0.40/1 Domino Sugar Product Family Circle Apr 2011 (exp 6/30/2011)
$0.55/1 Dixie Crystals Sugar Publix Smart Savings Booklet 6/26/2011 (exp 7/18/2011)
0.50/1 C&H Granulated Sugar Product 6/26/2011 RP Insert (exp 9/30/2011)

Heinz Distilled White Vinegar, 16 oz, $1.29
$1/2 Heinz Vinegar 6/26/2011 SS Insert (exp 8/31/2011)
$1/1 Heinz White or Cidar Vinegar Upromise eCoupons (exp 6/30/2011)
$1/1 Regina Vinegar Rolling

Crisco Canola oil, 16 oz, $2.59

Del Monte Gold Pineapple, 2/$4
-$1.50/2 Del Monte Gold Pineapple Coupons.com printable

Maple Syrup, 12 oz, $2.69
$1/1 Maple Grove Farms Dressing, Syrup, Pancake Rolling
$1/1 Hungry Jack Pancake Mix or Syrup 5/22/2011 RP Insert (exp 7/30/2011)

Worcestershire Sauce, 15 oz, $1.85
$.75/1 French’s Worcestershire Sauce 5/15/2011 SS Insert (exp 8/15/2011)
$1/1 Lea & Perrins Worcestershire Sauce or Marinad Rolling

Publix Fresh garlic, 2 cloves minced, whole, $1.03

Morton Salt, 26 oz, $.53

Ground Allspice, 2 oz, $1.59

Cayenne pepper, 1.75 oz, $1.59

Red Seedless Watermelon, $4.99
-FREE Minute Maid and Nestle tea 2-liter WYB any watermelon hangtag

Birds Eye Frozen Vegetables, 7.5 to 32 oz (including all varieties), 50% off

California Strawberries, 16 oz, 2/$4

6 Boneless Skinless Chicken Breast, $2.99/lb
OR Publix GreenWise Market Boneless Skinless Chicken Breast, $4.99

Fresh Express Salad Blends, 5 to 12 oz bag, BOGO Surprisingly Low Price (likely $3.99)
-$0.50/1 Fresh Express Blends Or Tender Leaves – Coupons.com (no longer available – check your binders!)
-$1/2 Fresh Express $1 off any 2 packaged salad mix tearpad (exp 12/31/2011)
-$1/2 Fresh Express Publix Coupon peelie found on vidalia onions (exp 6/30/11)

Thomas’ English Muffins or Hearty Muffins, 11 to 13 oz pkg, BOGO $3.89

Bertolli Pasta Sauce, 15 or 24 oz jar (excluding organics) BOGO $2.65
-$1/2 Bertolli Pasta Sauce TARGET coupon Target.com (exp 7/9/2011)

Sweet Baby Ray’s Barbecue Sauce, 18 oz bot, BOGO $2.35
-$1/2 Sweet Baby Ray’s BBQ Sauce 5/22/2011 SS Insert (exp 6/30/2011)
-$1/3 Sweet Baby Ray’s Barbecue Sauce 5/22/2011 SS Insert (exp 6/30/2011)

Italian Five Grain Bread, $2.89

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Kid Favorite, New (Healthier) Twist

June 30, 2011

Make a Masterpiece – Muffin Pizza

A great article at Epicurious.com talks about many of the positive results that come from letting kids help with meal preparation:

Reading and following recipes improves math, science and reading comprehension skills

Eating dishes from other countries enables learning about other cultures, languages, geography, and provides a culinary vocabulary

Chances are greater that your child will eat the healthy food you are making if he helps.

Cooking together strengthens feelings of responsibility and being a valued member of the team

Now I know, cooking with kids can sometimes be a BIG mess and an even BIGGER headache. So, I don’t know that this has to be an every night occurrence. However, once in awhile, grab an apron and a sense of humor and call the kids to the kitchen. To involve your kids with this recipe, consider chopping up several vegetable options along with the other topping choices and placing them in small bowls. Let your kids help assemble the pizzas including the toppings. Encourage them to create artful muffin masterpieces. To get the color, they’ll have to use the veggies. Often they are so pleased with their creations, they’ll eat every bite (veggies included).

Ingredients:

Thomas’ Whole Wheat English Muffins 11 to 13 oz pkg, BOGO $3.89

Bertolli Pasta Sauce, 15 or 24 oz jar (excluding organics) BOGO $2.65
$1/2 Bertolli Pasta Sauce TARGET coupon

Kraft Shredded Low-Fat Cheddar and Mozzarella Cheese, 7 or 8 oz, 2/$4
$1/1 Kraft Natural Slices WYB Kraft Shredded Cheese SS 6/19
$1/2 Kraft Cheese Items Target Coupon

Jimmy Dean Reduced fat Roll Sausage or Turkey Crumbles, 9.6 to 16 oz, 2/$7
$0.75/1 Jimmy Dean Fully Cooked Product RP 3/6
$0.55/1 Jimmy Dean Roll Sausage Rolling
$1/1 Jimmy Dean Sausage Crumbles Rolling

Del Monte Gold Pineapple, 2/$4
$1.50/2 Del Monte Gold Pineapple

Publix Broccoli Florets, $1.50
(or other veggies of choice)

Vine Ripened Tomatoes, $1.69/lb

Vidalia Sweet Onions, .79/lb

California Seedless Grapes, $1.69/lb

Athena Cantaloupes, 2/$5

Directions:
Preheat the oven to 350 degrees. Split the English Muffins in half and place on a baking sheet. Cover each half with about 1 Tbsp of sauce (go light or you’ll end up with mushy muffins). Next select your toppings and place evenly across the half. Finally sprinkle with a small handful (about 2 Tbsp) of cheese. Bake in the over for 10 minutes until cheese is hot and slightly browned. Serve with a small fruit salad of grapes and cantaloupe or if you prefer you could put together a small side of salad greens with a balsamic vinegar dressing or low-fat ranch for the kiddos.

This recipe is part of my Better for You and Budget Friendly weekly meal plan that publishes Thursday Afternoon. So, be sure to come back later today and check it out. Meal plans are put together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market. However, regardless of where you shop, the meal plan is healthy and easy on any budget. Plus, many of the coupons are manufacturer’s coupons (not store specific) and grocery stores across the country tend to run on similar sale cycles (so the same items may be on sale wherever you shop!) .

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Healthy Meals, Happy Budget

June 29, 2011

Who knew that a simple little potato could be such a nutrition powerhouse. A potato has about 620 mg of potassium-that’s more than a banana, as well as 2 grams of highly digestible protein, almost as much as half a glass of milk. Let’s not stop there, spuds also contain iron, vitamin C, B vitamins and fiber. What they don’t contain is fat or cholesterol. Additionally, contrary to popular opinion, the majority of nutrients are not found in the skin, but in the potato itself. The problem with potatoes is often what we put on them; heaping mounds of sour cream, butter, bacon bits, and cheese. While this week’s recipe is still allowing some of those indulgences, it helps reform the loaded potato using a minimum of butter along with low-fat dairy products and turkey sausage. For vegetarians, you could prepare this dish leaving out the sausage or replacing it with the Morning Star Grillers Crumbles or even cooked broccoli. There’s always room to make a recipe your own! As a final reminder, the $50 grocery card giveaway ends tonight. If you haven’t entered, you can get the details HERE.

Turkey Sausage Twice Baked Potatoes

Total Ingredients Cost Based on Publix Pricing with Coupons = $17.47 or $4.37 per serving
(You should have leftovers too!)

Here’s What You Will Need To Pick Up From Publix:

Idaho Potatoes, 5 lb, $2.99

Olive Oil, $5.99 (avg price)
$1/1 Filippo Berio Olive Oil Rolling
$1/1 Filippo Berio Olive Oil (IE) Rolling Printable (FF)
$1/1 California Olive Ranch Extra Virgin Olive Oil 12/5/2010 SS Insert (exp 6/30/2011)
$1/1 Olivari Mediterranean Olive Oil All You Apr 2011 (exp 6/30/2011)
$1/1 Crisco Olive Oil 4/17/2011 RP Insert (exp 7/31/2011)
1$/1 Filippo Berio Olive Oil Upromise eCoupons (exp 9/30/2011)

Jimmy Dean Reduced fat Roll Sausage, or Fully Cooked or Turkey Crumbles, 9.6 to 16 oz, 2/$7
-$0.75/1 Jimmy Dean Fully Cooked Product 3/6/2011 RP Insert (exp 10/31/2011)
-$0.55/1 Jimmy Dean Roll Sausage Rolling
-$1/1 Jimmy Dean Sausage Crumbles Rolling

Skim or Low-Fat Milk, $3.69 (avg price)
$1.50/1 Smart Balance Milks 6/5/2011 SS Insert (exp 7/20/2011)
$1/1 Smart Balance Milk Rolling
$1/1 Stonyfield Organic Milk Rolling
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling
$1.50 off milk wyb 2 Pepperidge Farm Goldfish Grahams peelie (esp 6/30/2011)
You would have to act fast to redeem this one, but would be great with the $10 for 10 goldfish sale this week

Publix Sweet Cream Butter, 16 oz, 2/$6

Vidalia Sweet Onions, .79/lb (or Chives)

Kraft Chunk or Shredded Cheese, 7 or 8 oz, 2/$4
-$1/1 Kraft Natural Slices WYB Kraft Shredded Cheese 6/19/2011 SS Insert (exp 7/24/2011)
-$1/2 Kraft Cheese Items Target Coupon

Preheat the oven to 425° F. Pierce 8 potatoes with a fork several times and rub potato skins with olive oil. Bake potatoes directly on the middle oven rack for 50 – 60 minutes or until they are slightly soft. While the potatoes are baking, cook 12 oz of turkey sausage (You can sub in the Jimmy Dean Turkey crumbles, just follow the pkg prep directions OR use the low-fat roll sausage) . Drain the sausage, crumble it and set aside. While potatoes are still hot (use oven mitt to hold potato), cut them in half lengthwise. Scoop out the interior flesh of the potato into a medium-sized bowl, leaving a shell about 1/4-inch thick all around. Using a potato masher, mash the potato flesh. In a small saucepan over medium heat, heat 1 1/4 cup skim/low-fat milk until hot but not boiling. Add milk to potato a little at a time, mashing it together each time. Mix in 1/4 cup unsalted butter and mash all until smooth. Add 1/4 tsp pepper and 1/4 cup chives or onions(optional) and mix together thoroughly. Stir in 8oz shredded low- fat cheddar cheese and turkey sausage. Turn oven to 400° F. Fill the potato shells with the potato mixture until it rounds above the potato. Place filled potatoes on a baking sheet and bake for 18 – 20 minutes or until hot. This will make a total of 16 potato halves, which is far beyond 4 servings. Store leftovers in an airtight container and use for lunches later in the week.

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Better for You and Budget Friendly Meal Plan(w/Coupon MatchUps)

June 23, 2011

As we’re approaching 4th of July and the temps are getting warmer, traditional summer fare with a little flare seemed appropriate. So, we’ve got turkey burgers and NOT fried chicken to give healthy twists to tried and true favorites. I’ve also included a Bonus Recipe Suggestion from the Snappy Gourmet, that comes with an added extra “Pop”. Last, but not Least, I definitely think it is time to start giving some stuff away around here. I’m launching my first ever Giveaway. Since we are aiming for easy, healthy meals on a BUDGET, let’s make them even MORE budget friendly with a $50 gift card to the winner’s grocery store of choice.* You can enter up to three times in the following ways:

1. Leave a comment on THIS post about recipes you’d like to see in the future, tips and tricks you use for meal planning or a favorite recipe you’ve prepared from one of my meal plans. (1 entry)

2. If you follow couponchaosmama.com on facebook, then leave a comment on this post letting me know! If you’re not a follower, you can “like” couponchaosmama.com on facebook and then come on back and leave a comment! (1 entry)

3. Refer a friend to this post and have them leave a comment with your name. (1 entry)
(If you’re a great friend who comes as a referral (welcome!) and you can enter too, you’ll just have make a 2nd comment)

For additional details visit the Official Giveaway Post. Also, if you go decide to check out those yummy strawberry shortcake poppers, Snappy Gourmet is having a giveaway for $20 certificates to Williams Sonoma!

Easy BBQ Chicken

Ingredients:

1 1/2 lbs split chicken breasts
1 (18 oz.) bottle Kraft barbeque sauce

Directions:

Skin and wash chicken pieces, if prepping ahead place chicken pieces in a ziploc bag with BBQ sauce and let marinate in the fridge for a few hours. When ready to cook, place in a baking pan lined with aluminum foil. If not marinated in advance, simply place chicken pieces directly into baking dish lined with aluminum foil and pour barbeque sauce evenly over chicken. Bake on lower rack in oven at 325 degrees for 1 hour or until chicken is tender. avocado and papaya salad below. Remove the chicken from the bone of the remaining breasts, place in a freezer safe bag or container and freeze for use in the Day 5 recipe.

INGREDIENTS
2 limes, juiced
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon freshly cracked black pepper
4 cups mixed baby lettuce greens
2 papayas
2 avocados

Directions:
Combine the lime juice, honey, salt and pepper; blend until smooth. Peel the papayas and cut them in half. Using a spoon, remove the seeds; discard seeds. Slice the papaya halves into thin wedges. Cut the avocados in half and remove the pits. Slice the flesh into thin strips. Arrange the fruit slices on salad plates, alternating between papaya and avocado. Combine the greens and dressing in a bowl and toss well to coat. Mound a portion of the greens in the center of each plate. Drizzle with a few drops of dressing.

Day 2 – Turkey Burgers w/ Avocado Salsa

Ingredients:

Salsa-
1 ripe avocado, finely chopped
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh (2 tsp dried) cilantro
1 teaspoon minced fresh garlic
1/2 tablespoon plain low-fat yogurt
1/2 small red onion, finely chopped
1 teaspoon ground cumin
Salt, to taste

Turkey Burgers
1 pound ground turkey breast
2 tablespoons fresh lemon juice
1 teaspoon minced fresh garlic
1 medium egg
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions:

Thoroughly mix all avocado salsa ingredients in a medium bowl;set aside. In another medium bowl, combine ground turkey, wheat germ, lemon juice, garlic, egg, salt, and pepper; mix well. Form mixture into four patties. Oil grill grate (or lay a piece of aluminum foil on grill) and heat.
Cook turkey burgers and red pepper quarters for about 4 minutes on each side. Remove; cut grilled red peppers into thin strips. Toss arugula or mixed greens with olive oil and lemon juice; divide among four plates. Top each with a burger and avocado salsa; garnish with grilled red pepper strips and sunflower seeds. Serve right away.

Day -3 Green Spaghetti
(From Philly Cooking Creme Recipes)

Ingredients:

3/4 lb. spaghetti, uncooked

2 tsp. oil

1 small onion, chopped

1 green pepper, chopped

2 cloves garlic, minced

4 cups torn romaine lettuce leaves

1 tub (10 oz.)PHILADELPHIA Italian Cheese and Herb Cooking Creme

1/4 cup low-fat milk

1 cup fresh cilantro
1 cup Shredded Low-Fat/ Part-Skim Mozzarella Cheese

Directions:

Cook spaghetti as directed on package. Meanwhile, heat oil in large nonstick skillet on medium heat. Add onions, peppers and garlic; cook and stir 5 min. or until crisp-tender. Stir in lettuce; cook 2 min. or until wilted. Transfer to blender. Add cooking creme, milk and cilantro; blend until smooth. Return to skillet. Drain spaghetti. Add to sauce in skillet; cook and stir 1 to 2 min. or until heated through. Remove from heat. Top with mozzarella; cover. Let stand 2 to 3 min. or until mozzarella is melted.

Day 4 – Not Fried Chicken

Ingredients:

1.25 lbs boneless skinless chicken breasts, halved length-wise (to make a thin cutlet)
1 cup whole wheat flour
1 cup non-fat or low-fat milk
1 egg
3 cups crushed corn flakes

Directions:

Preheat oven to 350 degrees. For a healthier, lower fat option you can remove the skins. Either way, rinse and pat the chicken drumsticks dry. Prepare batter by mixing milk and egg together and beating until combined, then stir in flour until thick. Add a dash of salt and pepper to taste.

Prepare corn flakes by placing in a ziplock bag and crushing with a rolling pin(or I smash the heck out of them with the back of spoon- kinda therapeutic). You do want some texture so don’t smash them up too badly. Add 1/4 tsp of salt(you can also use garlic powder or another seasoning salt like lowry’s) and mix with a fork. Place batter and crushed corn flakes in shallow bowls. Spray a cookie sheet with cooking spray or line with foil. Dip chicken pieces first in the batter, allowing the excess batter to drip off into the batter bowl, then place the battered chicken piece into the crushed corn flakes. You may have to press the chicken pieces in lightly to make sure they are coated. Flip and repeat. Place the crusted chicken pieces on the cookie sheet. Bake at 350 for about 45-60 minutes until golden and crisp.

Day 5 – Tangy Tropical Pork Tenderloin
(adapted from a food.com recipe)

Ingredients:

1 lb boneless pork loin
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon thyme
1/3 cup dijon
1/4 cup pineapple preserves
2 tablespoons honey

Directions:

Preheat oven to 350. Place the pork in a roasting pan and sprinkle all sides with the salt, pepper and thyme. Mix Dijon, pineapple preserves and honey then pour over the pork. Loosely cover and roast for about 60 minutes, (basting with sauce every 20 minutes) or until internal temp reaches 160°F. Serve with freshly cut up pineapple.

For a Scrumptious Bonus Dessert Recipe, Head on over to the Snappy Gourmet and check out her recipe for Strawberry Shortcake Poppers. They have a “SECRET” ingredient that is sure to surprise and potentially even be a bit nostalgic.

Grocery List:

3 lbs Split Chicken Breast, $1.79/lb (This is for 2 recipes!!) or
Publix GreenWise Market Split Chicken Breast, $3.49/lb

1 – 1 1/2 lbs Publix Fresh Ground Turkey, $2.69/lb

1lb Whole Pork Tenderloin, $4.99/lb

Barilla Plus Multigrain Pasta, BOGO $2.39
-$1/2 Barilla Pasta AND Sauce 5/1/2011 SS Insert (exp 6/26/2011)
-$0.55/2 Barilla Pasta AND Pasta Sauce 5/1/2011 SS Insert (exp 6/26/2011)

Dannon Activia Plain Yogurt 4 pk, 3/$6
-$1/1 Dannon Activia, Activia Light, Activia Fiber, Any 4-pack, Activia Drinks or Activia 24 oz. tearpad (exp 3/1/2012)
-$1/2 Dannon Activia, any 4-packs, 8-packs, 12-packs or tubs (not valid in LA) – 06-05-11 RP Insert (exp 7/31/2011)

Eggland’s Grade A Best Large Eggs, dozen, 2/$4
-$.45/1 Eggland’s Best large eggs hangtag (exp 6/30/2011)
-$1/2 Eggland’s Best Eggs, any – 05-01-11 SS Insert (exp 9/30/2011)
-$.50/1 Eggland’s Best Eggs, any – 05-01-11 SS Insert (exp 9/30/2011)
-$.50/1 Eggland’s Best Eggs, any – Weight Watchers, February 2011 (exp 6/30/2011)

Kraft Philadelphia Cooking Creme 10 oz(Italian Cheese and Herb), 2/$4
-$1/1 Philadelphia Cooking Creme 6/5/2011 SS Insert (exp 7/16/2011)
-$1/1 Philadelphia Cooking Creme Coupons.com (no longer available)
-$1.50 off chicken wyb any Philadelphia Cooking Creme (DND9) peelie (exp 6/30/2011)

Whole wheat flour, $3.79
$1/ 1 Arrowhead Mills Product

Non-fat or low-fat milk
$1.50/1 Stonyfield Organic Milk Rolling
$1.50/1 Smart Balance Milks SS 6/5
$.50 off Omega 3 Milk Organic Valley
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

Publix Shredded Cheese (Low-Fat Mozzarella), 16 oz, $3.99
-$1/1 Cheese 1lb or larger (Florida only)

Corn flakes, $3.29 (Kellogg’s cereals are BOGO this week, but looks like cornflakes may not be included)
$1/2 Kellogg’s Corn Flakes
$1/2 Kellogg’s Cereal (Peelie)
$1/2 Kellogg’s Corn Flakes

Nabisco Whole Wheat Ritz Crackers 9.5 to 16 oz, BOGO $3.39
-$1/2 Ritz Crackers AND any Coca-Cola 1.25 liter
-$1/2 Nabisco Crackers SS 6/19
-$1/2 Ritz crackers SS 5/15

2 -3 Vidalia Sweet Onions, $.79/lb

3 Persian Limes, 5/$1

3 Florida Avocados, 2/$4

2 Maradol Papaya, $.99/lb

1 Green Pepper, $.62

Raspberries, Blueberries, or Blackberries, 5.6 to 16 oz, 3/$6
$0.50/1 Driscoll’s Berries Rolling

1 Del Monte Gold Ripe Pineapple, $2.99
-$1.50/2 Del Monte Gold Pineapple Printable (no longer available, but was on coupons.com last week if you printed it)

Fresh Express Salad Blends(Romaine and Blend), 5 to 12 oz, BOGO $3.99
-$.50/1 Fresh Express Blends Or Tender Leaves – Coupons.com (no longer available)
-$1/2 Fresh Express $1 off any 2 packaged salad mix tearpad (exp 12/31/2011)
-$1/2 Fresh Express Publix Coupon peelie found on vidalia onions (exp 6/30/11)

Bread Crumbs (Seasoned or Plain), $1.59

Garlic, Fresh $1.03 or Dried $1.99

Cumin, $1.99

Cilantro, Fresh $.99

Lawry’s Garlic Salt, 11 oz, or Seasoned Salt, 16 oz, $2.99 (Optional)

Thyme, $3.29

Honey, $3.59
$0.55/1 Sue Bee Honey Rolling

Dijon Mustard, $2.79
$1/1 French’s Dijon Mustard 4/10/2011 SS Insert (exp 7/31/2011)

Pineapple Preserves,
$1/2 Smucker’s Jam, Jelly , Preserves or fruit 5/22/2011 RP Insert (exp 7/30/2011)

Pompeian Olive Oil 32 oz, BOGO $12.09
-$1/1 Pompeian Olive Oil (exp 6/30/2011)
-$1/1 Pompeian Olive Oil or OlivExtra Plus 5/22/2011 RP Insert (exp 7/31/2011)

Kraft Barbecue Sauce 16.25 to 18 oz bottle, BOGO $1.33
-$2/1 Country Time or Kool Aid WYB Kraft BBQ Sauce peelie (exp 10/31/2011)
-$2/4 Fresh Meat, save WYB (1) 18 oz.+ Kraft Barbecue Sauce AND any two (2) other participating products: Country Time Drink Mix (8 qt.+), Kraft Dressing (16 oz.+), Kraft Mayo (22 oz.+), Miracle Whip Dressing (22 oz.), or A.1. Steak Sauce (10 oz.) tearpad (exp 10/31/2011)
-$.25/1 Kraft Barbeque Sauce, any tearpad (exp 12/31/2011)

Thomas’ Bagel Thins 8 ct, BOGO $3.69

Alexia Sweet Potato Fries 7.7 to 8 oz, BOGO $3.59
-$1/1 Alexia Product
-$1/1 Alexia Frozen Product Rolling

* If the winner’s grocery store of choice does not offer gift cards or coupon chaos mama is unable to obtain one, then a Visa gift card will be provided instead.

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Kid Favorite, New (Healthier) Twist

June 23, 2011

Give Away Alert – Check back later this afternoon for my full meal plan and a Great Give Away that will make this week’s budget meal plan an even better deal!!!!!!

We all know that fried chicken is finger lickin’ good, but it certainly is not good for us or our kids. However, if you make a few changes to the original recipe and bake it up in the oven rather than frying it up in a pan, you may find that you’ve got yourself a NOT fried chicken that rivals the colonel’s very own. This is a great simple recipe and kids LOVE it, no need to tell them its not the real deal.

NOT Fried Chicken

Ingredient prices are based on the Publix Circular starting Wed. or Thurs. depending on your location:

Ingredients:

1 1/2 lbs Split Chicken Breast, $1.79/lb OR
Publix GreenWise Market Split Chicken Breast, $3.49/lb

1 cup whole wheat flour, $3.79
$1/ 1 Arrowhead Mills Product

Non-fat or low-fat milk
$1.50/1 Stonyfield Organic Milk Rolling
$1.50/1 Smart Balance Milks SS 6/5
$.50 off Omega 3 Milk Organic Valley
$0.55/1 Horizon Organic Milk Plus DHA Half Gallon Rolling

3 cups crushed corn flakes, $3.29 (Kellogg’s cereals are BOGO this week, but looks like cornflakes may not be included)
$1/2 Kellogg’s Corn Flakes
$1/2 Kellogg’s Cereal (Peelie)
$1/2 Kellogg’s Corn Flakes

Nabisco Whole Wheat Ritz Crackers 9.5 to 16 oz, BOGO $3.39
-$1/2 Ritz Crackers AND any Coca-Cola 1.25 liter
-$1/2 Nabisco Crackers SS 6/19
-$1/2 Ritz crackers SS 5/15

Lawry’s Garlic Salt, 11 oz, or Seasoned Salt, 16 oz, $2.99 (Optional)

Raspberries, Blueberries, or Blackberries, 5.6 to 16 oz, 3/$6
$0.50/1 Driscoll’s Berries Rolling

Directions:

Preheat oven to 350 degrees. Using 1 1/2 lbs split chicken breasts (thighs or legs will work too), remove the skins then rinse and pat dry. Prepare batter by mixing 1 cup milk and 1 egg together and beating until combined, next stir in 1 cup whole wheat flour until thick. Add a dash of salt and pepper to taste.
Prepare 3 cups corn flakes (or Ritz crackers) by placing in a ziplock bag and crushing with a rolling pin(or I smash the heck out of them with the back of spoon- kinda therapeutic). You do want some texture so don’t smash them up too badly. Add 1/4 tsp of salt (you can also use garlic powder or another seasoning salt like lowry’s) and mix with a fork.
Place batter and crushed corn flakes (or Ritz) in shallow bowls. Spray a cookie sheet with cooking spray or line with foil. Dip chicken pieces first in the batter, allowing the excess batter to drip off into the batter bowl, then place the battered chicken piece into the crushed corn flakes. You may have to press the chicken pieces in lightly to make sure they are coated. Flip and repeat.
Place the dipped chicken on the cookie sheet. Bake at 350 for about 45-60 minutes until golden and crisp. Serve with a mixed berry fruit salad.

This recipe is part of my Better for You and Budget Friendly weekly meal plan that publishes Thursday Afternoon. Meal plans are put together based on the weekly Publix Supermarket circular which starts Wednesday or Thursday depending on your market. However, regardless of where you shop, the meal plan is healthy, easy on any budget and many coupons will still apply, many grocery stores around the country run similar sales cycles.

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