Sunday: Spinach Frittata
A simple breakfast recipe packed with ingredients all from your kitchen staples list! Substitutions: skim or 1% milk for whole milk (saves around 60 calories), any type of cheese for swiss cheese, and cooking spray for butter. Pack this frittata with additional vegetables if you want! This recipe makes 4 servings.
Monday: Flank Steak with Tomato-Balsamic Sauce
Here’s a flavor packed steak recipe with a light sauce for any night of the week. The only substitutions I make is cooking spray for oil (always…oils can be around 120 calories per 1 Tablespoon!). I always leave out salt as recommended for a heart healthy diet. Add another vegetable or small serving of carbohydrate (sweet potato, quinoa, corn, beans) to complete this dish. Serving size: 4 ounces of steak with 1/4 cup sauce
Tuesday: Crispy Honey Orange Glazed Salmon
We love seafood in our house and nothing goes better with fish than citrus! A cast iron skillet will give the salmon a nice crispy crust! Add vegetables and small portion of carbohydrate on the side to complete this! Serving size: 4-5 ounces salmon, 1 cup vegetable, 1/2 cup carbohydrate
Wednesday: Chicken with Mustard-White Wine Sauce and Spring Vegetables
We eat a lot of chicken in our house so I’m always looking for recipes to spice up bland chicken! This recipe includes your protein source, carbohydrate, and vegetable..nothing else needs to be added to complete it. Any part of the chicken works for this, we like to use chicken tenderloins or breasts because they are lower in fat and easier to prep. Dried herbs can always be used instead of fresh and go easy on the oil…or use cooking spray to replace it. Serving size: 4 ounces of chicken, 1/2 cup potatoes, 1 cup vegetables
Thursday: Pan-Seared Shrimp with Rosemary Spaghetti Squash
New vegetable for the week for many of you…spaghetti squash! If you haven’t tried it, please do… it really does look like spaghetti and is a great substitute for regular spaghetti noodles! Another way to prepare it is in the microwave if you’re pressed for time! This recipe says it serves one but add a green vegetable on the side and this can easily be split between 2 people. Serving size: 1 1/2 cups
Friday: Taco Pizza
I’ve made many of the recipes I post on this blog a time or two before but this one though will be a first! This recipe is also very kid friendy! For dairy products, like cream cheese and sour cream, always look for low fat versions to cut fat and calories. Any pizza crust type could be used…low for the low fat version of crescent rolls if you make as the recipe suggests. I plan to cut back on the amount of cheese and just dust the top of the pizza with it. Serving size: 2-3 3 inch slices
Saturday: Date Night!
Groceries (not including kitchen staples): flank steak or beef, salmon, ground turkey, shrimp, spaghetti squash, oranges, carrots, Dijon mustard, crescent roll or pizza crust, cream cheese, sour cream, balsamic vinegar, white wine (single serving container)