Weekly Menu 14

Make sure to check your pantry and refrigerator for any items that you may already have.  Match coupons with sale items for extra savings.

Shopping List
Produce
4 clove garlic
1 large yellow pepper
1 large red pepper
1 small red onion
1 medium onion
1 package of mushrooms
1 medium zucchini
1 large carrot
1 pint cherry tomatoes
1 bunch green onions
1 bunch basil

Meat
4 boneless, skinless chicken breasts
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks (or you can buy a package of chicken pieces)
1lb ground turkey

Groceries
1 can (14.5 oz) diced tomatoes (whatever flavor you like)
1 jar sundried tomato pesto
2 (15 ounce) cans kidney beans
1 (15 ounce) can black beans
1 can vegetable broth
1 container Dijon mustard
1 package bulgur wheat
1 package whole-wheat flour
1 container Panko crumbs
1 bottle hot sauce
2 (10.75 ounce) cans low sodium tomato soup
Olive oil
1 container baking powder
Vegetable oil

Seasonings
Dry oregano
Dry basil
Sesame seeds
Paprika
Thyme
Chili powder
Red pepper flakes
Garlic powder
Cumin
All spice

Frozen
1 package frozen tortellini

Dairy
1 package part-skim mozzarella
1 container non-fat buttermilk


**DINNER #1**
Bruschetta Baked Chicken from Medicinenet.com
If you can find a bottled tomato-based bruschetta in your grocery store, you can use 1 3/4-cups of this instead of the diced tomatoes, tomato pesto, fresh basil, garlic and oregano below.

Olive oil cooking spray
4 chicken breasts, skinless, boneless, cut in half to make 8 thin chicken breasts

Bruschetta:
1 can (14.5 oz) diced tomatoes (whatever flavor you desire like -- roasted garlic with herbs or Italian-style)
2 tablespoons sundried tomato pesto (available in jars at most grocery stores)
1/4 cup finely chopped fresh basil
1 teaspoon minced or chopped garlic (in jars at your grocery store)
1/2 teaspoon dried oregano (add more if desired)
6 ounces shredded part-skim mozzarella (1 1/2 cups)
3/4 cup panko crumbs (soft bread crumbs can be substituted)
3/4 cup shredded Parmesan cheese

Directions:  Preheat oven to 400 degrees. Spray the bottom of a 9 x 13-inch baking dish with olive oil cooking spray.  Lay chicken pieces on the bottom of prepared pan. In medium bowl, combine diced tomatoes (not drained), tomato pesto, fresh basil, garlic, and oregano. Spread bruschetta mixture over the top of the chicken.  Sprinkle mozzarella cheese evenly over the top of the bruschetta mixture. In small bowl, combine panko crumbs with Parmesan cheese. Sprinkle crumb mixture over the top of the mozzarella. Coat the top with olive oil cooking spray.  Bake dish, uncovered, in center of oven for 30 minutes (or until chicken is cooked throughout and the cheese is nicely bubbling).

Bulgur Wheat With Sautéed Vegetables from RecipeZaar
1 cup Bulgar wheat
1 1/2 cups vegetable broth
1 large yellow bell pepper, diced
1 large red bell pepper, diced
1/2 red onion, diced
6 medium mushrooms, of your choice sliced
2 tablespoons olive oil
1 teaspoon granulated garlic
1/2 tablespoon dried basil
salt and pepper

Directions:  Simmer the bulgur in the broth, uncovered, for about 15 min, mixing occasionally.  Add granulated garlic and basil and stir thoroughly, then set aside so bulgur can absorb any remaining liquid.  Sauté the onions and mushrooms in 1 tbsp of the olive oil until onions are softened and starting to turn translucent.  Add bell peppers and continue to cook until peppers are crisp-tender.  Season with salt and pepper.  Add the bulgur wheat to the pan with the vegetables and toss to combine, breaking up any lumps.
Drizzle with remaining olive oil (or alternatively, stir in some butter). Taste for seasoning and adjust accordingly. Serve immediately while hot.


**DINNER #2**
Oven Fried Chicken from EatingWell
1/2 cup nonfat buttermilk, (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray

Directions:  Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.  Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.  Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Summer Tortellini Salad from the Sister's Cafe
1 pkg. (9 oz.) uncooked refrigerated cheese-filled tortellini (You can also use dry tortellini. Barilla has a yummy four cheese and Costco has really good tortellini as well)
1 medium zucchini, thinly sliced
1 large carrot, peeled and chopped (I use the equivalent of baby carrots instead)
1 pint cherry or grape tomatoes, halved
4 green onions with tops, thinly sliced
1/4 cup snipped fresh parsley (or 4 tsp. dried parsley if you don't have fresh...fresh is always best of course, but dried works fine too)
1/2 cup home-made or you're very, very favorite ranch dressing (I tend to skimp a bit on this measurement but 1/2 a cup isn't too much, just trying to be healthy:)
Parmesan Cheese - to taste

*Option - I have added left over Rotissere chicken to this and really liked it

Directions: Cook tortellini according to package directions, drain and rinse under cold running water. Place tortellini in a large colander and set aside. Meanwhile, slice zucchini. chop carrot(s). Cut tomatoes in half and slice green onions. Snip parsley, if using fresh. Add vegetables to tortellini. Pour salad dressing over salad. Grate parmesan cheese over salad. cover; refrigerate at least 2 hours before serving. Yield: 6 servings

**DINNER #3**
Laura's Quick Slow Cooker Turkey Chili from All Recipes
1 tablespoon vegetable oil
1 pound ground turkey
2 (10.75 ounce) cans low sodium tomato soup
2 (15 ounce) cans kidney beans, drained
1 (15 ounce) can black beans, drained
1/2 medium onion, chopped
2 tablespoons chili powder
1 teaspoon red pepper flakes
1/2 tablespoon garlic powder
1/2 tablespoon ground cumin
1 pinch ground black pepper
1 pinch ground allspice
salt to taste

Directions:  Heat the oil in a skillet over medium heat. Place turkey in the skillet, and cook until evenly brown; drain.  Coat the inside of a slow cooker with cooking spray, and mix in turkey, tomato soup, kidney beans, black beans and onion. Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice and salt.  Cover, and cook 8 hours on Low or 4 hours on High.