week one: starting small with four easy meals

MEALS:

phyllo pizza with feta, basil, and tomatoes (cooking light magazine) + salad of your choice

corn and two-bean burgers with chipotle ketchup (cooking light magazine) + steamed broccoli

chicken tostada upside down bake (from picky palate) + fresh fruit

chicken picatta with capers (cooking light) + roasted brussel sprouts (instructions below)

RECIPIES:

roasted brussel sprouts:

dump frozen brussle sprouts onto a cookie sheet. season with nature’s seasoning; no olive oil needed. for smaller sprouts, cook at 250 for about an hour and 25 minutes. for larger sprouts, cook at 250 for two hours.

SHOPPING LIST:

produce:

fresh fruit of choice

2-3 lemons

1 medium onion, finely chopped

minced garlic (fresh or in jar)

fresh cilantro

fresh flat-leaf parsley

1/4  cup  pre-chopped onion

2 limes

lettuce (optional for burgers)

tomato (optional for burger)

broccoli

ingredients for salad of your choice

fresh oregano

5 plum tomatos

2 bunches green onions

2 packages  fresh basil leaves

 dairy:

1 can pillsbury crescent rolls, in the sheet form if possible

shredded cheddar cheese

eggs

shredded part-skim mozzarella

feta cheese ½ cup

grated fresh parmigiano-reggiano cheese

butter

meat:

chicken breasts

3 pre-cooked bags of chopped chicken breasts

frozen:

brussel sprouts

phyllo dough

cans:

chicken broth

1 can diced tomatoes, fire roasted is great with this recipe

2 cans corn

2 cans black beans

1  (15-ounce) can kidney beans

dressings/condiments

1 can chopped black olives

extra virgin olive oil

capers

ketchup

honey

baking:

flour

bread crumbs

cooking spray

misc:

1 packet ranch dressing seasoning packet

white wine

grain:

spaghetti noodles

hamburger buns

spices:

salt and pepper

ground cumin

lawry’s garlic salt with parsley

chile powder

nature’s seasoning

week two: going for five

MEALS:

tomato, basil, & pine nut orzo (recipe below, compliments of my friend sharon) + spiced shrimp with avocado oil (from cooking light) + salad of your choice

double-cheese meat loaf  (from cooking light) + leftover orzo + steamed broccoli

spinach and turkey enchiladas (from eat better america… also, i double the spinach) + fresh corn (microwave in husk one at a time on high for 3 minutes) + fresh fruit

tomato pie (recipe from yours truly… see below) + more fresh fruit

(big finish!) store-bought rotisseree chicken + leftover orzo

RECIPIES:

sharon’s tomato, basil, and pine nut orzo:

• orzo
• fresh tomatoes
• basil (cut into thin ribbons)
• pine nuts (toasted)
• lemon juice
• garlic cloves
• olive oil
• goat cheese (crumbled)
• salt & pepper

boiled desired amount of orzo according to package directions. rub garlic cloves all over the inside of a bowl. drain orzo and pour into bowl. toss with equal parts olive oil and lemon juice. allow to cool before adding desired amounts of chopped tomato, basil, goat cheese, pine nuts, and salt and pepper. brighten left over orzo by adding more lemon juice and olive oil.

m.a.’s tomato pie:

• phyllo sheets
• cooking spray
• grated parmesan cheese
• 4-5 plum tomatoes
• 4 oz goat cheese
• 3/4 cup fat free plain yogurt
• 1/2 cup milk
• 3 large eggs
• lots of chopped fresh basil (1 cup+)
• salt & pepper
• 2 packages of pine nuts (toasted)

working with 1 phyllo sheet at a time (cover the remaining dough to keep from drying), place 2 sheets in a pie plate coated with cooking spray. gently press sheets into bottom and sides of plate, allowing the ends to extend over edges. Coat phyllo with cooking spray and sprinkle with parmesan. repeat 7 or 8 times until you have a substantial crust. roll excess phyllo (coating with cooking spray as needed) until it is flush with the edges of the pie plate.

slice tomato into crescents and arrange on phyllo starting in the middle and working outward. pie plate should be almost covered up by tomato crescents. mix goat cheese through pine nuts in a medium bowl and pour over tomatoes.

cook at 400 degrees for 40-45 minutes. cool and serve.

SHOPPING LIST:

produce:

4-5 plum tomatoes

more tomatoes for orzo

basil for orzo and tomato pie

lemons

garlic

salad stuff

broccoli

2 onions

fresh parsley

fresh corn

fresh fruit

limes

 dairy:

4 oz. goat cheese

more goat cheese for orzo

3/4 cup fat free plain yogurt

milk

eggs

grated parmesan (for meat loaf and tomato pie)

butter for broccoli

fat-free sour cream

shredded part-skim mozzarella cheese

grated colby monterrey jack cheese blend

meat:

1.5 lbs medium shrimp

1.5 lbs ground meat for meatloaf (recipe calls for 1/2 lb each of beef, pork, and veal. i just purchase what’s available and fresh.)

1 lb lean ground turkey

rotisserie chicken

frozen:

phyllo sheets

2 9-0z. boxes frozen chopped spinach

cans:

1 can (4.5 oz.) chopped green chilies

1 can (10 oz.) old el paso red enchilada sauce

dressings/condiments

pine nuts for orzo and tomato pie

ketchup

dijon mustard

salsa

baking:

olive oil cooking spray

olive oil

sugar

avocado oil

italian-seasoned bread crumbs

grain:

8 flour tortillas

spices:

coriander

dried oregano (for shrimp and meat loaf)

chili powder

ground cumin (for enchiladas and shrimp)

salt and pepper

garlic pepper