Monday Menu Plan

I decided to put my menu plan over at this blog since this is about my diet and my food intake. It makes more sense, well it does to me anyway.

This is my menu plan I tried to keep it as simple as possible. I am still doing well on my diet and so far it is going pretty well with mostly making the same meal for everyone with a carb-o-licious side dish for the rest of my family. Here is my plan for this week.

1. Monday: Hamburger Cabbage Casserole
2. Tuesday: Linda's Seoul chicken
   
3. Wednesday: Country Pork
4. Thursday: Chicken Sybil
5. Friday: Mexican Pork chops
6. Saturday: Mayonnaise Baked Chicken
7. Sunday: Crustless Pizza

Hamburger Cabbage Casserole
1 lb lean ground beef
1 small head cabbage
1 can rotel tomatoes (you can use regular tomatoes)
shredded cheddar to taste

brown the ground beef with spices preferred
chop cabbage and add to beef until cooked down some
throw in the can of rotel tomatoes
after it's all cooked nicely throw in your cheddar to taste. the cheddar and juice from the rotel make a nice cheese sauce.

Mexican Pork chops
1 teaspoon ground cumin
1 teaspoon chili powder
4 boneless pork chops
1 tablespoon vegetable oil
1 1/4 cups salsa
1teaspoon baking cocoa
1/8 tesapoon ground cinnamon
2 tablespoons choppe cilantro
1 green onion chopped

Combine cumin and chili powder; rub over both sides of pork. In a large skillet brown pork chops in oil on both sides over medium heat.

In a smallbowl, combine salsa, cocoa and cinnamon: pour over pork. Bring sauce to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until meat is tender, turning once and stirring the sauce occasionally. Sprinkle with cilantro and green onion.

1 chop with 1/3 cup of sauce=213 calories, 10g fat, 4 carbs, 1 fiber, 22g protein

COUNTRY PORK RIBS

two packages Country style Pork Ribs
8 oz can tomato sauce
1/4 cup vinegar
2 tbsp worcestershire
1 tbsp dry mustard
1/2 tsp chili powder
2 tbsp splenda

Brown ribs in frying pan, then put in crockpot. Mix bbq sauce ingredients and pour over ribs. Cook on low 10 hours.

I added a little guar gum to the sauce to thicken a little, but it was pretty loose (but tasty). We got four servings of meat, with lots of sauce left over. Carbs are hard to determine since you don't actually consume a lot of the sauce. You can substitute any other bbq sauce. The meat just fell off the bones and was great!

Mayonnaise Baked Chicken

6 Breasts or whatever parts are your favourite.
1 Cup 0 Carb Mayonnaise
1 Tablespoon Garlic
1/4 Cup Parmesan Cheese
Salt & Pepper or whatever seasonings you like

Mix all above together in a separate bowl. Spread over chicken and bake at 375 degrees until done.

CHICKEN SYBIL

• 1 tablespoon unsalted butter
• 4 boneless, skinless chicken breasts, about ¼ pound each
• Salt & pepper

OPTIONAL VARIATIONS
• Handful of capers, sliced mushrooms, diced tomato, green onion, frozen peas, cooked bacon or your choice
• 
  SAUCE
• ¼ cup chicken broth
• ¼ cup cream or sour cream or fat-free half ‘n’ half
• 2 tablespoons good mustard

OPTIONAL SAUCE INGREDIENTS
• 2 tablespoons orange juice concentrate (my favorite) or maple syrup, marmalade, tomato paste, barbecue sauce or your choice

Melt the butter in a large skillet on MEDIUM HIGH. Between two sheets of waxed paper, pound the chicken breasts with a rolling pin until about a half-inch thick. Season one side, transfer to the skillet seasoned-side down (the meat should sizzle), then season the top side. Reduce the heat to MEDIUM, cook for 4 minutes on one side, then 3 – 4 minutes on the other side. Transfer to warm plates and cover with foil.

Add variation ingredients (if any) to skillet, stir 1 – 2 minutes until warm. Add sauce and optional sauce ingredients (if any) to hot skillet, stirring to incorporate bits of chicken left in pan. Let thicken slightly. Pour sauce over chicken. Serve and enjoy!

NUTRITION ESTIMATE Per Serving: 178 Cal (36% from Fat); 7g Tot Fat; 4g Sat Fat; 1g Carb; 0g Fiber; 82mg Cholesterol; Weight Watchers 4 points