Meal Plan Week Two

So, how did it go?  Did anyone meal plan last week?  A definite stress buster and  less waste (leftovers are planned for) . I encourage you,  try it for a week. 🙂

Meal Plan-Week Two

Sunday           Black Bean & Sweet Potato Enchiladas with salsa & guacamole

Monday           Leftover Black Bean & Sweet Potato Enchiladas with salsa & guacamole

Tuesday          Roasted Pepper & chipotle Sauce pasta, spagetti squash, sauteed swiss chard with balsamic vinegar, roasted asparagus

Wednesday     Split Pea Soup, 1 thick slice alpine bread

Thursday        Steamed brown rice, szechwan green beans, sesame baked tofu, roasted beets

Friday             Leftover rice, Greek salad, maple roasted salmon

 Saturday         Taco Salad (yes this is a meal!)

BLACK BEAN AND SWEET POTATO ENCHILADAS (a family favorite) serves 6-8

 2 Large sweet potatoes or yams, peeled and diced

1 tbsp olive oil

1 large garlic clove, minced

½ tsp crushed chili pepper flakes

One 15 oz. can black beans, drained and rinsed

One 14.5 oz. can diced tomatoes (low sodium)

1 tbsp chili powder

Salt and pepper

1 cup kernel corn

½ cup green or red pepper or green beans or broccoli (small pieces)

2 cups salsa

6-8 large whole grain tortillas

¼ finely chopped red onion or green onion

Preheat oven or toaster oven to 400 degrees. Spread sweet potatoes or yams in a single layer on a parchment paper lined cookie sheet and spritz lightly with oil.  Roast until tender, about 20 minutes.  Remove from oven.

Reduce oven to 350 degrees. Heat oil in large skillet  medium-low heat and add garlic, chili flakes and cook until fragrant, about 30 seconds.  Add beans, tomatoes, corn, other vegetables,  chili powder, salt and pepper to taste.  Saute until vegetables slightly tender. Stir in sweet potatoes and simmer about 5 mintues. Set aside.

Spread thin layer salsa over bottom of 9×13 baking pan.  Place tortillas on flat work surface.  Spoon sweet potatoe/bean mix evenly onto the tortillas and then roll them up.  Place filled and rolled tortilla seam side down in baking dish. Spoon any extra filling on top. Spread salsa, sprinkle with onion. Cover and bake until hot and bubbly, about 20 minutes.  Serve hot, topped with guacamole.

I usually serve this meal with either cucumber slices or a fruit salad.

TACO SALAD

Handful healthy tortilla chips per person (large plate) crumbled slightly

Romaine or mixed lettuces – approx. 2-3 cups loosely measured per person

Add the rest of the ingredients on top of lettuce evenly divided per 4 persons or set out as a buffet to “build your own salad”.

1-2 red peppers chopped

½ -1green pepper chopped

2 green onions chopped or ½ cup red onion thinly sliced

½ cup black olives sliced or whole

1  chopped cucumber

1-2 shredded or chopped carrots

1 cup frozen kernel corn thawed

1 avocado chopped or 1-2 tbsp guacamole per person

1 19 oz tin of black beans or red kidney beans, drained and rinsed

Top with fresh salsa and 1-2 tbsp taco salad dressing per person

Taco Salad Dressing

1/3 cup olive oil + 2 tbsp water

¼ cup vinegar

1/8 cup brown sugar (not packed)

Scant ¼ cup ketchup

Pepper, salt, chili powder to taste

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