Week of Feb 1

So its been awhile since I've done the full week with the grocery list and all. But now that my schedule has gotten a bit more predictable, I am going to do the real deal again for as long as I can.

So check this week out- Frozen Shrimp were on great Sale at TJ's so I picked a big frozen thing of those up and am going to make my meals around them. Im going out of town Thursday night, so I will have to skip cooking Thursday dinner and instead enjoy a meal with my wonderful sister in her college stomping grounds. Ill take 5 bucks off the total so as to reflect the missing meal.

Meal Plan


Sunday

• Dinner- Shrimp Pasta with Asparagus and Basil

Monday

• Breakfast- Granola and Yogurt
• Lunch- Shrimp Pasta Leftover
• Dinner- Southwest Salmon with Black Bean and Corn Salsa

Tuesday

• Breakfast- Yogurt and Bluberries
• Lunch- Turkey and Swiss Pita and Corn Salsa Side
• Dinner- Shrimp Fajitas

Wednesday

• Breakfast- Veggie Omlette
• Lunch- Shrimp Fajita Salad
• Dinner- Thai Sesame Shrimp with Soy Glazed Carrots

Thursday

• Breakfast- Vanilla Yogurt and Granola
• Lunch- Turkey and Swiss wrap with Hummus 

Grocery List

• 1 lb bag of Large Frozen Shrip- On sale at TJ's- 8.99
• 1 bunch of Asparagus- 4.29
• 1 Bunch Basil- .99
• 1 pack of TJs 0% fat Greek Style Vanilla Yogurt- 2.99
• 1 pack of TJ's mixed BErry Granola- 3.69
• 1 peice of Salmon- I got about .75 pounds- 6.65
• 1 pack of frozen corn- 2.49
• 1 can black beans- .99
• 1 red pepper- .99
• 1 green pepper- .99
• 1 Red Onion- .89
• 2 Limes- 1.00
• 1 package of mixed greens- 2.49
• 1 dozen eggs- 1.49
• TJ's frozen  Roasted carrots and parsnips- 3.99
• 1/2 pound of turkey- 2.99
• 1/4 pound of cheese- I got reduced fat swiss- 1.99
• 1 package of Hummus- 3.99
• 1 package of Whole Wheat Pasta- 2.49
• 1 package of whole wheat pitas (4 count)- 1.49

TOTAL- 55.87

Other stuff you will need- The usual

• Olive oil, salt, pepper, garlic, soy sauce, Sesame seeds

I'm pretty excited about this weeks menu. I have been doing alot of chicken lately so I decided to go with more seafood this week. The corn salsa is going to serve a bunch of different purposes - to accompany the Salmon, an addition to the Fajita Salad and as a side for lunch. This stuff is great and I often make it at the beginnig of a week to have just in case I need something extra with a meal or as a quick snack.

Take the extra twenty bucks you saved this week and by yourself a beer. You deserve it. 

Goat Cheese and Spinach Stuffed Chicken Breast

So yes its true- Your Body is in fact Your Temple. But sometimes we don't treat it that way. That usually seems to coincide with playoff sports, bar food, and good drink specials. After a rough weekend its time to get back on the healthy track.

REmember this point though- healthy eating isn't about eating healthy all the time. Former WWE Superstar and current B list Actor Dwayne "The Rock" Johnson is famous (in certain circles) for his diet plan that includes one really terrible, greasy dinner a week- like his favorite bar food or a whole pizza or whatever he wants. This keeps him motivated and keeps his diet realistic. SO in the event you don't eat perfectly healthy remember that you can always get back on track at anytime. And when you do eat really well, remember to reward yourself.

This is a great recipe made with my favorite ingredient of all time- GOAT CHEESE

Ingredients
1 large Chicken Breast
1 oz creamy GOAT CHEESE
1 small handful of spinach
Salt
Pepper
Italian Seasoning
Olive Oil

Directions

1. Preheat the oven to 425 F. While the oven is pre-heating take your chicken breast and slice it long ways. Don't slice all the way through. LEave the two sides connected so that the stuff can fit inside.
2. Generously season the chicken breast in Salt, Pepper, and Italian Seasoning on both sides. In the slice you put in the chicken put half the goat cheese in, then the spinach, then the rest of the goat cheese. Make sure its spread out the length of the chicken breast.
3. Drizzle Olive Oil over the chicken breast and place in the oven for 25 minutes. 
4. Take out 25 minutes later, let cool for about 5 minutes. BOOM

When I have more time, I also make a breaded version. To go that route simply beat an egg in a bowl, cover the chicken breast in the egg wash. In another bowl mix 1/4 cup of breacrumbs and 1/4 cup of parmesan cheese. Cover the chicken breast in the breading mix. Follow the rest of the directions. I usually Slice the chicken breast before I bread it because its less messy.

Beer Chicken and Rice

I will admit, as someone who has had his fair share of beers, cooking with beer is not the coolest thing you can do with beer. Drinking it is probably the coolest, closely followed by exaggerating to your friends about how many beers you actually drank.

With that said, a nice flavorful beer like an IPA or good Amber Ale can add a kick to otherwise ordinary ingredients. Its great to beef up the flavor of rice. Another great cooking use for beer? Beer Brats. But we will have to wait for summer for that recipe. And here in Chicago, the summer is far, far away.

Beer Chicken and Rice- For two or for 1 dinner and 1 lunch. The picture doesn't do it justice. Its actually delicious.

Ingredients
2 large chicken breasts
Half a bag of baby carrot
1 Medium Sized Red Onion
1 cup of Brown Rice
2 12 Oz beers- something like an IPA, Amber Ale, Pale Ale with lots of flavor
Salt, Pepper
Canola Oil

Directions

1. Thinly slice chicken breasts. Cook over medium high heat in canola oil until chicken is browned and fully cooked- about 12 minutes. Salt and Pepper to taste
2. While Chicken is cooking chop up half a bag of baby carrots and dice a red onion. Place 1 cup of brown rice and veggies in a large sauce pan. Wait for chicken to finish cooking
3. When chicken is done cooking all the way through place chicken in sauce pan with veggies and rice. Make sure you get the excess Canola Oil in the saucepan.
4. Pour both bottles of beer in the sauce pan with all the ingredients, this will substitute for water. Cook rice according to package directions. Don't worry that you use more liquid than the package calls for because the veggies and chicken will soak up the excess. You might have to play with this a few times to get the liquid right, but err on the side of using too much liquid and if there is left over liquid, use a slotted spoon to plate.
5. Once the rice is done cooking (with all the other ingredients in there) according to package let sit for 5 minutes. Plate when done, salt and pepper to taste
6. Grab yourself another few beers if  your looking for a buzz because the alcohol will evaporate as it cooks. 

EGGPLANT PARMESAN- AWESOME!

BOY O BOY. This was my first time attempting to make eggplant parm and was it ever a success. This quickly has become one of my favorite dishes.

 I researched a bunch of different recipes and techniques, trying to find the best combination of preserving flavor but staying supremely healthy. Many recipes call for frying the eggplant. Instead of frying, I oven roasted the eggplant in olive oil and oregano . This gives you a nice crisp crust on the eggplant and a baked in oregano flavor without all the unhealthiness of frying. Its a little more labor intensive then some of my other recipes but put some music on, pour yourself a drink and give it a try.

Eggplant Parmesan

Ingredients
- 1 large eggplant
-1 bunch Basil
-Breadcrumbs
-3 egg whites
-1 Jar of your favorite Marinara sauce
-Garlic, lots and lots of Garlic
-Dried Oregano
-Salt and Pepper
-Shredded Mozzarella cheese
-Parmesan

Directions


1. Preheat oven to 400F

2. Put the whites of three eggs in a bowl. Discard Yolks.

3. In another bowl mix breadcrumbs, dried Oregano salt and Pepper. Im not sure exactly how much to put in because I ran out a few times so I kept refilling the bowl with the mixture.

4. Slice your eggplant into 1/4 inch strips. Dip the Eggplant in the eggwhites and then roll around in the breadcrumb bowl so the eggplant is lightly covered. Repeat for all your eggplant slices.

5. Place breaded eggplant slices on a oven tray. I had to use two, so its nice if you have an extra tray. Drizzle olive oil generously over eggplant. Cook for 15 minutes, flip and cook for 15 more. The eggplant should have a crisp golden brown crust when done.

6. While the eggplant is cooking you can either just use your favorite marinara sauce, or as I did, spruce up your favorite marinara sauce. I love Garlic so I minced like 10 cloves of garlic and a handful of basil and put that into the marinara sauce. I added some chicken broth to the sauce, brought to a boil and then let it simmer until the eggplant was ready.

7. When eggplant is ready, take out of the oven. Place a layer of marinara sauce on the bottom of a large pyrex backing dish. Lay out eggplant slices, slightly overlapping forming a layer of eggplant. Cover Eggplant in a layer of marinara and mozzarella cheese. Use rest of eggplant to create another layer of eggplant and cover that eggplant in marinara, mozzarella and parmesan.

8. Place back in oven for 15-20 minutes until the cheese is melted and the sauce is bubbling

9. Try not to drool in it when you take it out.

Pulled BBQ Chicken Sandwich

I stole this recipe from my roommate- He also likes to cook. He makes amazing comfort food in a southern tradition. For example, this weekend he made a sinfully delicious peach and blueberry cobbler. He also cooks a tremendous amount of bacon. Nothing like waking up to the smell of bacon in the morning.

This recipe, however, is simple and perfectly healthy. Just the way I like it.

Ingredients

- Two large chicken breasts

-Your Favorite BBQ sauce (I use Sweet Baby Rays Original)

-Salt and Pepper

-Whole wheat bun

-THATS IT!

Directions

1. Bring water to boil in a large pot. Salt water generously. 
2. Once the water is boiling, place chicken breasts in the water and cook for around 20 minutes, until cooked all the way through.
3. Remove chicken from water and place in a bowl. Take two forks and pull the chicken apart into thin strips. This will take a few minutes and a little determination, but the better you strip it up, the more it will look like you took hours to make it.
4. Liberally coat in BBQ sauce. The Chicken will quickly soak up the BBQ so feel free to use a lot. Add salt and Pepper to taste.
5. Place on a whole wheat bun and enjoy with a healthy side- save half of the BBQ chicken for a lunch Sandwich or wrap tomorrow.
6. Lie to your friends and say this is an old family recipe that takes 8 hours to make.
7. Remind yourself it only took 25 minutes to make as you eat it.

Pan Seared Tilapia and Southwest CousCous Salad

This was a perfect way to finish off a great weekend!

Pan Seared Tilapia

Ingredients
- 1 Large Tilapia Filet
- A good fish seasoning- I found this one called "The Spice Hunter" fish seasoning and I use it a ton.
-Italian flavored breadcrumbs
- 1 Egg
-Canola Oil

Directions

1. Pre-heat oven to 400F
2. Crack egg and place whites in the bowl. Discard yoke. Wisk whites. Pat dry your tilapia filet and drag it through the egg white wash.
3. Place egg washed filet on a cutting board and season generally with fish seasoning on both sides. Also cover lightly with breadcrumbs evenly on both sides.
4. Heat Canola oil on medium-high heat in a non-stick, oven safe pan. Cook Tilapia filet for 1-2 minutes. Flip and cook on other side for 1-2 minutes. Make sure that neither side burns but has a nice crisp brown color and breadcrumbs are crusted on.
5. Place Pan directly into the oven at 400 F and let cook for 8-10 minutes.

While the Tilapia is cooking you can quickly whip up the Southwest CousCous Salad


Ingredients

• -1 cup uncooked couscous

• -1 1/4 cups chicken broth

• -3 tablespoons extra virgin olive oil
• -Juice of 1 lime
• -1 teaspoon Balsamic vinegar
• -1/2 teaspoon ground cumin
• -handful fresh, chopped cilantro
• -1 cup corn kernels
• -1 15 oz can black beans, drained
• -1/2 a red pepper diced
• -1/2 a green pepper diced
• -1/2 cup crumbled feta cheese
• -salt and pepper to taste

Directions

1. Bring chicken broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
2. In a large bowl, whisk together the olive oil, lime juice, balsamic vinegar and cumin. Add green peper, red pepper, cilantro, corn, beans and feta. Toss in the bowl so veggies are evenly covered
3. Fluff the couscous, making sure all chunks are gone. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste
4. This should serve about 4 so eat 1 serving as a side for dinner and save rest for lunch later in the week.

WEEK 2 Grocery List and Meal Plan

Week 1 is in the history books and it proved to be a great weak of meals. Week 2 I am going to provide some new and different dishes and try to keep a good variety so as to keep myself interested.

I also discovered Trader Joe's this weekend and it has changed my grocery life. That place is awesome and cheaper and they have awesome options that can be made in a hurry if you dont have time to cook. I highly recommend it.

Finally, Im not going to post my breakfasts anymore because pretty much all I do is oatmeal or an omelette. So Ill leave some money of the grocery list- lets say 12 bucks for breakfasts that way someone can do whatever they are in the mood for- even if its just milk and cereal.

Meal Plan
Sunday

• Dinner- Breaded Tilapia and Southwest Cous Cous Salad

Monday

• Lunch- Stuffed Shells leftovers (will post the recipe for those)
• Dinner- Pulled BBQ Chicken Sandwiches

Tuesday

• Lunch- BBQ Chicken Wrap
• Dinner- Beer Chicken and Rice

Wednesday

• Lunch- Cous Cous Salad
• Dinner- Eggplant Parm and Roasted Veggies

Thursday

• Lunch- Eggplant Parm and Pasta Side
• Dinner- White Bean Bacon Scallops 

Grocery List-Prices are from Trader Joe's in Chicago

• 1 Can Cannellini Beans- .89
• 1 Pack whole wheat Hamburger Buns- 3.29
• 1 Pack Spring Salad Mix- 2.49
•  8 oz Fresh Tilapia - 4.50
• 1 package whole wheat Cous Cous- 1.99
• 1 package frozen corn- 2.59
• 1 Can black beans- .99
• 1 package frozen New England Jumbo Scallops -11.99
• BBQ Sauce- 2.59 (I use Sweet Baby Rays because the Sauce is the Boss!)
• 1 handful basil- .99
• 1 package of Chicken Breasts- 3 breasts about 2  pounds- 7.39
• Broccoli and Cauliflower combo pack- 2.29
• 1 Red Onion- .79
• 1 Large Eggplant- 1.49
• 1 Red Pepper and 1 Green pepper combo pack- 2.79
• 8 oz. Mozzarella- 2.29
• 4 oz Parmigiano Reggiano- 4.99
• 1 Can Pasta sauce (i go the TJs brand classic marinara)- 1.29
• 2 Slices of bacon- stole them from my roommate, not sure how much that costs- 1.00?
• 1 bunch Cilantro- .99

Total- 59.91- way under budget and if you don't mind eating oatmeal and/or eggs in the morning you should have breakfasts left over from last week- so buy your friends a round this weekend.

You will also need:

Brown Rice, whole wheat Pasta, Chicken Broth Two Bottles of your favorite Pale Ale- Sierra Nevada for me.