meal planning

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

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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.

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

June 22, 2011

We are a burger loving country, but sometimes those burgers don’t love us back.  The great news is that ground turkey can be used as a healthy and tasty alternative with fewer calories, less fat and even more protein than ground beef.  The recipes are getting better all the time and you can always experiment with different types of toppings to mix it up a bit or even consider putting a few extras in the burger mixture itself like hot peppers, spinach or low-fat cheese.  The Avocado salsa recipe provided not only gives this burger a punch of flavor, but also a super nutritional boost. Avocados are full of phytonutrients, which are thought to help prevent many chronic diseases and they also contain lutein that helps maintain healthy eyesight especially as we age.  Plus, I have to admit, even I discovered something new about Avocados as I pulled together this recipe.  These funky little fruits are a major source of fiber, boasting almost 14 grams – that’s more than most bran cereals!!

Turkey Burgers w/ Avocado Salsa

Total Ingredients Cost Based on Publix Pricing with Coupons = $18.97 or $4.74 per serving

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


Publix Fresh Ground Turkey, $2.69/lb

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)

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)

Vidalia Sweet Onions, $.79/lb

Persian Limes, 5/$1

Florida Avocados, 2/$4

Bread Crumbs (Seasoned or Plain), $1.59

Garlic, Fresh $1.03 or Dried $1.99

Cumin, $1.99

Cilantro, Fresh $.99

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

Prepare the salsa first by mixing together 1 diced avocado, 2 Tbsp lime juice, 2 Tbsp fresh cilantro minced (or 2 tsp dried), 1 Tbsp minced garlic, 1/2 Tbsp plain low-fat yogurt, 1/2 small onion finely chopped, 1 tsp cumin, salt and pepper to taste.  Set aside while you prepare the turkey burgers.  In a medium bowl, combine 1 lb ground turkey,  1/4 cup bread crumbs (seasoned are fine), 2 Tbsp fresh lime juice, 1 tsp minced garlic, 1 egg (beaten) , 1/4 tsp salt and 1/4 tsp 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 for about 4 minutes on each side or you can bake in the oven at 375 degrees for approx 30 minutes turning once at the half way point. Using either method you want the internal temp to be 165 degrees.  Place each burger on a whole wheat role (or for a few less carbs try the Thomas bagel thins) top with the avocado salsa and serve with sweet potato fries.

This recipe is a preview of my Better For You & Budget Friendly weekly meal plan. 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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Kid Favorite, New (Healthier) Twist

June 9, 2011

I have been waiting for the right combination of sales and coupons to come up, and the time has finally arrived. When you talk about kids favorites, I think without a doubt you will always find this one in the top five – Mac & Cheese.  I also think that it’s not just kids who love it.  Despite knowing far more now than we did as kids about what exactly is in that little blue box, we can’t help but devour the stuff anyway.  There is a reason it’s called comfort food, whether it brings back sweet memories of childhood or just fills you up and makes you feel all warm and happy, Mac & Cheese is one food we never outgrow.  Unfortunately, nutritionally, this favorite leaves quite a bit to be desired.  Since the homemade version is typically made with cream, butter and of course lots and lots of cheese, it can be an overload of fat, calories and sodium.  Luckily, over time, many different cooks and nutritionists have taken on the challenge of giving the tried and true Mac & Cheese a much needed makeover and redeeming its reputation. You may be skeptical, but the feedback on all the different versions of this recipe were phenomenal. Give it a chance, even if you don’t choose to use all the ingredients or follow the recipe exactly, you’re still going to come out way ahead of the original.

Total Meal Make-Over Mac & Cheese

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

Ingredients:

Ronzoni Pasta 12 to 16 oz (excluding Lasagna, Jumbo Shells, Manicotti, Healthy Harvest, and Garden Delight), BOGO $1.39
$1/2 Ronzoni Smart Taste Pasta
$1/2 Ronzoni Smart Taste Pasta
$1/2 Ronzoni Quick Cook Box
$1/2 Ronzoni Quick Cooking Pasta

Sargento Shredded Cheese, 5 to 8 oz pkg, 2/4
$1/2 Sargento Shredded Cheese Manufacturer’s Coupon in Winn Dixie Dairy Sale Flyer (exp 6/28/2011)
$1/1  7 oz. Sargento Classic Shredded Extra Sharp Cheddar Cheese (Redeemable only at Publix) zip 30252
$1/1 8 oz. Sargento Classic Shredded Pepper Jack Cheese (Redeemable only at Publix)zip 30252

Pompeian Imported Olive Oil, 16 oz, BOGO $5.99
$1/1 Pompeian Olive Oil
$1/1  RP 5/22

Organic Valley Organic Milk half gallon carton, 2/$7
$0.75/1 Organic Valley Milk Publix Yellow Flyer
$1/1 Organic Valley Milk Gallon or Half Gallon

Green Giant Spinach,  $1.77
$0.50/2 Green Giant Frozen Vegetables

BreakStone Low-Fat Cottage Cheese, $2
$1/1  SS 5/22

Panko Bread Crumbs, $1.59

Publix Paprika, $1.99

Publix All-Purpose Flour, $1.43

Publix Ground Nutmeg, $2.79

Directions:

Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray. Mix 3 Tbsp breadcrumbs (plain or panko), 1 tsp oil and 1/4 tsp paprika in a small bowl. Place 1 16 oz pkg thawed frozen spinach in a fine-mesh strainer and press out excess moisture.  Heat 1 1/2 cups low-fat milk in a large saucepan over medium-high heat until hot, but not boiling. Whisk remaining 1/4 cup low-fat milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in 2 cups extra-sharp cheddar until melted. Stir in 1 cup low-fat cottage cheese, 1/8 tsp ground nutmeg, salt and pepper to taste. Cook pasta according to pkg directions until al dente (not quite soft-it will continue to cook during baking). Drain the pasta and add the cheese sauce; mix well. Place half the pasta mixture in the baking dish, then layer with the spinach and cover with the remaining pasta. Sprinkle the breadcrumb mixture over the pasta and then bake until bubbly and golden, about 25 to 30 minutes. If you’re looking for a simple side, watermelon is on sale this week at Publix for just $.49lb.

This recipe is part of my Better For You & Budget Friendly weekly meal plan. 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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Better For You And Budget Friendly Meal Plans (Coupon Match-Ups)

June 9, 2011

There is a misconception that a healthy balanced diet equals a boring diet requiring you to eliminate many of your favorite foods. Comfort Food – Out! Red Meat – Out!  The reality is that when eaten in moderation and correct portion size just about anything can be part of balanced weekly meal plan.  Beef is actually a great source of protein, zinc, selenium, iron, and B vitamins.  However, the key to enjoying beef is to choose leaner cuts and to remember one serving size is only three to four ounces (about the size of a deck of playing cards).  Comfort foods also don’t have to be banished, because in today’s world of Total Makeover anything, even the most dubious of dishes have been given a reputation redo with some modifications that alter content but rarely taste.   Overall, most people are more likely to follow a healthier diet and be open to trying new foods and recipes, when they discover the little secrets that allow them to also incorporate the foods they love.

Day 1 -Total Make-Over Mac & Cheese

Ingredientss:

8 ounces (2 cups) whole-wheat elbow macaroni, or penne
3 tablespoons plain dry breadcrumbs, (see Tip)
1 teaspoon extra-virgin olive oil
1/4 teaspoon paprika
1 16-ounce or 10-ounce package frozen spinach, thawed
1 3/4 cups low-fat milk, divided
3 tablespoons all-purpose flour
2 cups shredded extra-sharp Cheddar cheese
1 cup low-fat cottage cheese
1/8 teaspoon ground nutmeg
1/4 teaspoon salt
Freshly ground pepper, to taste

Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.  Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper. Cook pasta according to pkg directions until al dente (not quite done-it will continue to cook during baking). Drain the pasta and add the cheese sauce; mix well. Place half the pasta mixture in the baking dish, then layer with the spinach and cover with the remaining pasta. Sprinkle the breadcrumb mixture over the pasta and then bake until bubbly and golden, 25 to 30 minutes.

Day 2 and Day 5 – Orange Juice Steak for Soft Tacos AND Salad

Ingredients:

2 lb Top Round Steak ( You will cook it all tonight and then save 1 lb for Day 5 meal)
I cup Orange Juice
Bagged Salad (2) – Spring Mix and Spinach
Flatout Bread or Whole Wheat Tortillas
Shredded Cheese (Cheddar or Blend)
Crumbled Cheese – Reduced Fat Feta (For Salad)
2-3 Tomatoes ( Will use in both recipes)
Juice of 1 lemon (about 1/4 cup)
Minced Garlic
Cilantro – Fresh or Dried
Cumin
Chili Powder
Red Cayenne Pepper (optional)

Salt & Peper
Olive or Canola Oil
Salad Dressing

Preparation:
To prepare the marinade in a small bowl combine 1 cup orange juice, juice from 1 lemon (approx 1/4 cup), 1 Tbsp olive or canola oil, 2 Tbsp minced garlic, 1 Tbsp chili powder, pinch of red pepper (optional), 1 tsp ground cumin, 1/8 cup fresh chopped cilantro or 2 tsp dried cilantro, salt and pepper to taste. Pour marinade over flank steak in a shallow dish and let sit, uncovered, at room temperature while you light or preheat grill.  You can also put the steak in a ziploc, pour in the marinade, zip it up and shake (not too hard or you’ll have a mess), then refrigerate steak for several hours or overnight.  This makes for amazing flavor and tenderness if you have time.
When you are ready to cook the meat, brush off any excess marinade solids from steak and grill over high heat, turning once, until done to taste, about 5-7 for medium rare (may need longer cooking time if its a thicker piece of beef).  Slice in thin slices across the grain to serve.  You can also cook the steak in the oven using the broiler.  Make sure the surface of beef is 2 to 3 inches from heat and then broil  (3/4 inch thick) 12 to 13 minutes (steak 1 inch thick, 17 to 18 minutes) for medium rare doneness, turning once. Do not overcook.

For soft tacos, place a few slices of beef in each flatout bread (or  whole grain tortillas if you prefer), then top with a salad mix such as spring mix (even baby spinach -it’s tastes good and its good for you), low-fat cheddar (with the deals this week you may want to go extra sharp or pepper jack) and then the chopped up tomatoes.  Avocados, Low-fat sour cream , plain greek yogurt or salsa (see my bonus recipe below) could also be used for added toppings. For the salad, place the sliced beef on top of a generous bed of spring mix greens or spinach and top with diced up tomatoes, crumbled reduced fat feta or blue cheese and then low-fat salad dressing of choice.  Once again, you could consider subbing the orange salsa for the tomatoes, cheese and dressing.

Optional Orange Salsa – Consider this in place of sour cream
Mix the following ingredients and serve right away or chilled
½ cup fresh orange segments, diced (you can also use mandarin oranges)
1 cup Roma tomatoes, diced
1 Tbsp. red onions, small diced
1 tsp. jalapeño, minced
2 Tbsp. cilantro leaves, minced
1/8 tsp. salt

Day 3- Chicken with Cran-Cherry Sauce

Ingredients:

1 small onion, cut into thin rings and sliced into quarters
6 ounces sliced button mushrooms
1 large clove garlic, minced (approx 1 tsp)
1/2 teaspoon fresh or dried thyme
1/4 teaspoon red pepper flakes
12 ounces red wine, divided
1 cup Craisins (Cherry flavor if possible)
1/2 teaspoon salt
6 boneless skinless chicken breasts
3 tablespoons Canola or Olive oil
1/2 cup cherry preserves
2 tablespoons feta or blue cheese crumbles

DIRECTIONS:

In a small/medium size frying pan over medium high heat, saute the onion and mushrooms. Cook until the onions are brown around the edges and the mushrooms are slightly wilted, approximately 3 – 5 minutes. Add the garlic, thyme and red pepper flakes and cook for 1minute before adding 1/2 cup of the wine and the salt. Cover, reduce heat and simmer, stirring frequently until ready to use.  Place the remaining cup of wine into a small bowl with the craisins. Cover and allow to soak until ready to use. Lay chicken breasts in a single layer on a clean surface and sprinkle with salt, pepper and even a little garlic powder if you have it on hand. Turn the chicken over and season the other side. Place a large frying pan over medium heat, add the oil and once it is hot add chicken breasts. Cook for approximately 5 -7 minutes on each side, being careful not to burn. Remove pan from the heat and transfer breasts to a plate. Cover and allow to rest for 5 minutes.

While breasts are resting, return frying pan to the heat. Stir pan with a spoon to loosen any bits that are still in the pan. Pour in the wine soaked Craisins. Allow the mixture to heat up to a boil, stirring frequently, allow it to reduce down by about 1/3. Whisk in the cherry preserves, reduce heat to low.  Place equal amounts of the mushroom mixture on 6 warm plates. Top with a chicken breast and then a generous amount of the crancherry sauce poured over the top. Sprinkle with the blue cheese crumbles and serve immediately.

Day 4 – Cracker Encrusted Tilapia

Ingredients:

18 of your favorite crackers
1/4 cup grated parmesan cheese
3 Tablespoons olive oil
3/4 teaspoon dried basil
4  Tilapia filets, rinsed and patted dry
2 Tablespoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions:

Preheat the over to 425 degrees. Crush crackers in a small Ziploc bag. Add cheese, oil, and basil and shake to combine.  Place tilapia on prepared baking sheet. Brush top of each filet with about 1/2 Tablespoon of Dijon mustard and season with the salt and pepper.  Press the cracker mixture into the mustard coated side of each filet.  Bake for about 15 minutes, or until fish flakes easily.  Serve with lemon wedges and for  a side sauce  you can use traditional tartar sauce or whip up a quick sweet sauce of your own using 1/2 cup the leftover cherry preserves from yesterday’s meal(or any preserves you have on hand) mixed with 1 tsp of vinegar or even a little OJ.

Day 5 – OJ Steak Tacos or Salad (See Day 2 :)

Grocery List:

Top Round Steaks, $4.79/lb – You need 2lbs!!! (we’re using this in two recipes)
Fresh Tilapia Fillets, $5.99/lb
6 boneless skinless chicken breasts, $2.99lb

Simply 100% Orange Juice, 1.75 L bot, 2/$6
$1/1 Simply orange Juice, any (Does not say DND) blinkie (exp 7/15/2011)

Red Cooking Wine (or any inexpensive red wine will work)

Publix Salad, 5 to 12 oz bag, 2/$5

Flatout Bread, 11.2 oz bag, BOGO $3.19
(I have heard coupons for these can be found at weigh watcher meetings, but nothing confirmed)

Keebler Club Crackers, 11 to 16 oz box, BOGO $3.69
$1.50/3 Keebler: Save $1.50 on Lettuce WYB any two Keebler Town House, Club, and/or Wheatables Crackers (DND) tearpad (exp 9/30/2011)
$1/2 Keebler Fudge Shoppe Cookies and/or Keebler Club Crackers – found on Keebler cookies peelie (exp 7/31/2011)
$1/2 Sunshine Cheez-it Baked Snack Crackers, Keebler Town House Crackers and/or Keebler Club Crackers 7.5 oz larger, any flavor, mix or match – Coca Cola 125 years of summer fun booklet (exp 7/31/2011)
-$1/3 Keebler Club Crackers, any (2) 11 oz or larger AND Produce tearpad (exp 7/31/2011)

Sargento Shredded Cheese, 5 to 8 oz pkg, 2/$4
-$1/2 Sargento Shredded Cheese Manufacturer’s Coupon in Winn Dixie Dairy Sale Flyer (exp 6/28/2011)
-$1/1  7 oz. Sargento Classic Shredded Extra Sharp Cheddar Cheese (Redeemable only at Publix) zip 30252
-$1/1 8 oz. Sargento Classic Shredded Pepper Jack Cheese (Redeemable only at Publix)zip 30252

Publix Crumbled Cheese, Regular or Reduced Fat or Blue Cheese, 4 oz, $2/4

Ocean Spray Craisins, 6 oz, BOGO $2.45

Tomatoes on the Vine, $1.69/lb

1 Onion

2 Lemon – $.66 each

Minced Garlic (4.5oz) – $1.59

Cilantro -$.89 (fresh) or $2.89 (Dried )

Cumin

Chili Powder

Red Cayenne Pepper

Olive or Canola Oil - Pompeian Imported Olive Oil, 16 oz, BOGO $5.99
-$1/1 Pompeian Olive Oil Rolling
-$1/1 Pompeian Olive Oil or OlivExtra Plus 5/22/2011 RP Insert (exp 7/31/2011)

Ken’s Steak House Dressing, 16 oz, BOGO $3.25(For the Salad)
-$1/1 Ken’s Dressing 5/8/2011 SS Insert (exp 6/30/2011)
-$1/2 Ken’s Salad Dressings 5/8/2011 SS Insert (exp 6/30/2011)

Dijon Mustard
$0.75/1 French’s Dijon Mustard 6/5/2011 SS Insert (exp 9/30/2011)
$1/1 French’s Dijon Mustard 4/10/2011 SS Insert (exp 7/31/2011)

Cherry Preserves
$1/2 Smucker’s Jam, Jelly , Preserves or fruit 5/22/2011 RP Insert

Ronzoni Pasta 12 to 16 oz (excluding Lasagna, Jumbo Shells, Manicotti, Healthy Harvest, and Garden Delight), BOGO $1.39
$1/2 Ronzoni Smart Taste Pasta
$1/2 Ronzoni Smart Taste Pasta
$1/2 Ronzoni Quick Cook Box
$1/2 Ronzoni Quick Cooking Pasta

Organic Valley Organic Milk half gallon carton, 2/$7
$0.75/1 Organic Valley Milk Publix Yellow Flyer
$1/1 Organic Valley Milk Gallon or Half Gallon

Green Giant Spinach,  $1.77
$0.50/2 Green Giant Frozen Vegetables

BreakStone Low-Fat Cottage Cheese, $2
$1/1  SS 5/22

Panko Bread Crumbs, $1.59

Publix Paprika, $1.99

Publix All-Purpose Flour, $1.43

Publix Ground Nutmeg, $2.79

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