January Menu Plan Monday=Vegetarian, Tuesday=Salad, Wednesday=Church, Thursday=Breakfast, Friday=Man food, Saturday=Wild Card, Sunday=Pasta

Date Sat, 1/7 Sun, 1/8 Mon, 1/9 Tue, 1/10 Wed, 1/11 Thur, 1/12 Fri, 1/13 Sat, 1/14 Sun, 1/15 Mon, 1/16 Tue, 1/17 Wed, 1/18 Thur, 1/19 Fri, 1/20 Sat, 1/21 Sun, 1/22 Mon, 1/23 Tue, 1/24 Wed, 1/25 Thur, 1/26 Fri, 1/27 Sat, 1/28 Sun, 1/29 Mon, 1/30 Tue, 1/31 Pasta Vegetarian Zucchini Parmesan Salad SW Garden Salad Zucchini, parm cheese, marinara sauce Cilantro leaves, romaine, shredded montery jack Pasta Vegetarian Loaded Salad Salad - Chicken Salad Wraps Church Supper Breakfast Florentine Omelets Cheddar Cheeseburger w/ Onions & Mushrooms Chicken Tenders w/ Tarragon Cream Sauce Pasta Vegetarian Roasted Vegetables Salad SW Garden Salad Church Supper Breakfast SW Style Egg & Cheese Casserole Chicken Curry Crispy Buttermilk Fried Chicken Pasta Vegetarian Crock Pot Vegetarian Chili Salad Church Supper Breakfast Crustless Mini Quiches Stuffed Peppers Onions, thyme Eggs, bacon, heavy cream, shredded cheddar Bell peppers, ricotta cheese, 1 lb beef, mozarella cheese Onion Black beans, diced tom/chilis, banana pepper, yellow bell pepper Lemon juice, seasonings Ground sausage, onion Eggs, small can green chiles, bell pepper Heavy cream, chicken, coriander, ginger, parsley Chicken parts, buttermilk, soy flour, canola oil Olive oil (marinate chicken in dressing) Potatoes, cauliflower, whole mushrooms, bell peppers, squash Cilantro leaves, romaine, shredded montery jack cheese, cucumber, yellow pepper, tomato Frozen spinach, onions Onions, seasonings Eggs, cheese, Ground beef, shredded cheddar, mushrooms, Heavy cream, soy flour, chicken, lemons Shredded cheddar, tomato, blue cheese dressing, celery, multi-grain rolls Mayonnaise, dijon mustard, parsley Lettuce, hard boiled eggs, green onion Chicken, bibb, lettuce leaves, celery Menu Meatloaf & green beans Already Have Green Beans, seasonings Need 1 lb beef, 1 lb pork, beef stock

cheese, cucumber, yellow pepper, avocado, tomato

SW Style Egg & Cheese Casserole (http://www.cdkitchen.com/recipes/recipetemplateb.php?scale=6&mid=36059 ) 9 eggs 1/2 can (4 ounce size) green chiles 1/2 pound cooked breakfast sausage 1 1/4 cup grated Monterey Jack or Pepper Jack cheese 1/2 medium onion, diced 1/2 green bell pepper, diced 1/2 teaspoon butter PREPARATION: Grease crock with butter. Starting with sausage, layer meat, chiles, onions, peppers and cheese, repeating the layering process until all ingredients are used and ending with a layer of cheese. Beat eggs, then pour over mixture in the slow cooker. Cover and turn on low. Cook for 7-8 hours. Serve with sour cream or fresh salsa. Crustless Mini Quiches (http://forum.lowcarber.org/showthread.php?t=338039 ) 8 slices bacon 1 onion, diced (medium size) 8 eggs 1/4 tsp. dried thyme (I add extra thyme...yummy) salt and pepper, to taste 2 Tbsp. heavy cream 1 cup cheddar, shredded Brown bacon in skillet. Drain grease. Add onions to bacon and saute until translucent. Remove from heat and set aside. (to let them cool) Beat eggs, thyme, cream, salt and pepper together in large bowl. Fold in cheese. Grease your muffin pans! Add some bacon and onions to each muffin cup. Top each muffin cup with the egg mixture. Cook for 15 to 20 minutes at 350 degrees - or until the tops of the quiches are golden brown! (My oven can sometimes be faster than others.) The quiches will also look a little 'poofy' when they are done, but they will settle shortly after you take them out of the oven. Makes 12 muffins. Freeze them and nuke them in the microwave for 30 seconds for a fast breakfast. Zucchini Parmesan (http://www.lowcarbfriends.com/bbs/south-beach-diet/535812-vegetarian-meals-south-beach.html ) 3 to 4 good sized zucchini 15 oz. part skim ricotta 1 egg 3 cups shredded part-skim mozzarella cheese 1 cup Reduced fat parmesan about 4 cups sugar free marinara sauce

Preheat oven to 375 degrees. Stir the egg into the ricotta cheese. Wash and slice zucchini into planks about 1/4" to 1/2" thick. Place on baking sheets sprayed with cooking spray. Spray the zucchini, sprinkle with salt and pepper, and bake for about 15 minutes, turning once. Spread about 1 cup of pasta sauce in the bottom of a 13 x 9 inch baking dish. Cover with 1/3 of the zucchini slices, 1/2 the ricotta, 1 cup of mozzarella, and 1/3 cup parmesan. Pour a little more sauce over. Repeat, pressing zucchini gently into the layer below. Finish with last of zucchini; cover completely with sauce. Sprinkle with last cup of mozzarella and 1/3 cup of parmesan. Bake for 1/2 to 45 minutes, turning oven up to 375 if the casserole looks too 'wet' while baking. Remove from oven when the tip of a knife passes easily through zucchini. Let it sit for about 15 minutes before serving. Crock Pot Vegetarian Chili 1 yellow bell pepper 1 tbsp instant minced onion 1 can low-sugar tomato sauce 1 can diced tomatoes w/ green chilis 1 can black beans 1 tbsp dried oregano 1 tbsp chili powder 1 tbsp ground cumin 1/4 cup each chopped banana peppers and chopped jalopeno peppers (more or less to taste)

If you're in a hurry, throw it all in a dutch oven and cook it for about 30 minutes. If you have more time, throw it in the slow cooker for about 4 hours to really let the flavors blend.

Stuffed Peppers 1 Pound 15% fat ground beef 1 Cup Ricotta cheese 1 Cup shredded Mozzarella cheese 1 Cup tomato sauce 0.75 Teaspoon salt 0.25 Teaspoon pepper 4 medium green bell peppers 1. Heat oven to 350F. In large bowl, mix ground beef, ricotta cheese, 1/2 cup mozzarella, half the tomato sauce, salt and pepper until well combined. 2. Slice the tops off peppers and remove seeds and ribs. With a small knife, cut a few small slits in the bottom of each pepper (to drain liquid released by the beef as it cooks). Stuff the peppers with the meat mixture and place, open side up, in a baking dish that holds the peppers snugly; pour remaining sauce in bottom of the dish. Top with remaining mozzarella.

3. Mist a large piece of aluminum foil with olive oil cooking spray. Place sprayed side down over peppers. Bake, covered, 30 minutes. Uncover, and bake 50 minutes more, or until meat is cooked through and cheese has browned. Allow to cool a few minutes before serving. Chicken Tenders w/ Tarragon Cream Sauce
1 Cup heavy cream 1 medium lemon, cut into wedges 1/8 Cup soy flour 3 Tablespoons canola oil 12 Ounce-weights boneless skinless chicken breast 1 Tablespoon fresh tarragon, chopped 1 Teaspoon salt 1 Teaspoon pepper 1/2 Cup chicken broth
1. Remove tenderloin from each breast. Cut each breast into 5 strips of approximately the same length as the tenderloin (about 4-5 inches). In a mixing bowl, combine soy flour, salt and pepper. Toss strips in mixture, tapping to remove any excess. 2. In a saucepan, boil cream until reduced by half, about 10 minutes. While cream is reducing, heat oil in a large skillet over medium-high heat until very hot. Cook chicken strips in batches, about 3 minutes per side (do not crowd the pan). Transfer to a plate and keep warm. 3. Pour off excess fat in skillet. Add chicken broth and cook on high heat until reduced by half, scraping up browned bits with a wooden spoon. Add reduced cream and cook for another 3 minutes, until sauce thickens. Stir in tarragon and season with salt and pepper. Serve with lemon wedges.

Chicken Curry
1/3 Cup heavy cream 1/4 Teaspoon crushed red pepper flakes, optional 3 Tablespoons unsalted butter 2 Pounds chicken breast fillets, cut into 1-inch strips 1 Teaspoon ground cumin 1/2 Cup chicken stock 1/2 Teaspoon dried coriander 1 Tablespoon chopped fresh cilantro or parsley 4 garlic cloves, finely chopped 1/2 Teaspoon dried ginger 1. Heat butter in a heavy casserole over medium-high heat until foam from butter subsides. Add chicken strips and cook in batches until browned, 5 minutes per batch. 2. Add cumin, coriander, ginger, red-pepper flakes (if using) and garlic and cook, stirring occasionally, 2 minutes. Add chicken stock and bring to a boil. Reduce heat to medium-low; simmer, stirring occasionally, 5 minutes. 3. Slowly add heavy cream and simmer (do not let mixture come to a boil) until heated through, 3 minutes.Transfer chicken and sauce to a serving plate. Garnish with cilantro.

Crispy Buttermilk Fried Chicken

3 Pounds fryer chicken, cut into 8 pieces 1 1/2 Cups buttermilk 1 Tablespoon lemon juice 1 Cup soy flour 1 Teaspoon salt 1/2 Teaspoon ground pepper 8 Tablespoons or 1/2-cup canola oil 1. In a large bowl, mix buttermilk and lemon juice. Add chicken, cover and refrigerate for at least 3 hours (can marinate overnight). 2. Preheat oven to 350F. 3. Drain chicken and pat dry with paper towels. Combine soy flour, salt and pepper in a plastic bag. In two batches, add chicken and shake to coat. Place chicken on wire rack and let dry 15 minutes. 4. Heat 1/2 cup oil in a large skillet over medium heat, and fry chicken in batches 4 to 5 minutes per side, until golden brown. 5. Place chicken on baking sheet and bake 25 to 30 minutes minutes, until chicken is cooked through.

SW Garden Salad
1 Cup cilantro leaves 2 Tablespoons freshly squeezed lime juice 1 Tablespoon fresh lime zest 0.5 Teaspoon ground cumin 0.5 Teaspoon salt, divided 0.5 Cup extra-virgin olive oil 8 Cups shredded Romaine lettuce 8 Ounce-weights Monterey jack cheese, shredded and divided 1 large cucumber, peeled, seeded and chopped 0.5 large yellow bell pepper, stemmed, seeded, ribs removed and chopped 0.125 Teaspoon freshly ground black pepper 1 Hass avocado, sliced 2 small tomatoes, cored and chopped 1. Make dressing: place cilantro, lime juice, lime zest, cumin and half of salt in a blender. Turn on motor and drizzle in oil in a slow, steady stream. 2. Toss lettuce, 2 cups of cheese, cucumber and yellow pepper with dressing. Season with black pepper and remaining salt and mound on 4 plates. 3. To serve, top with avocado, tomato slices and remaining cheese.