Lemon Herb Penne

Serves 6

• 1 box Penne Pasta
• 1/3 c. plus 2 tbsp of grated Parmesan cheese
• 1 1/2 tbsp of olive oil 
• 1 tbsp of fresh chopped chives
• 1 tsp of fresh grated lemon peel
• 1 tbsp of favorite herbs and spices
• Salt and Pepper

Directions: Cook pasta according to directions. Drain and return to pan. Add 1/3 c. of cheese, oil, chives, grated lemon peel herbs and spice. toss to combine. Season to taste with salt and pepper. Serve immediately with remaining cheese. Garnish with fresh herbs and lemon wedge if desired. 

Nutritional Facts: 

(1/6 of recipe): 267 calories; 12 g protein;
36 g carbs; 6 g total fat; 2 g saturated fat; 7 mg cholesterol;
132 mg sodium; 5 g total dietary fiber.

Spicy Chicken Meatballs

Serves 4

• 1 # Boneless, Skinless Chicken breast ground (white meat only)
• 1/2 Onion Grated
• 2 cloves of garlic crushed
• 1/2 c. Fresh Parsley Chopped
• 1 tsp of smoked paprika
• 1/4 tsp of cayenne pepper
• Salt and Pepper to taste
• 1/2 c. Hot Sauce

Directions: Preheat oven to 400°F , Lightly spray a cooking sheet. 

Combine onion, garlic, parsley, paprika, salt and pepper in a large bowl. Mix. Mix all ingredients with ground chicken. 

Shape chicken mixture into 16 balls (about the size of a golf ball). Place on cookie sheet and bake in the preheated oven for 20 minutes or until internal temperature reaches 165*F. 

Meanwhile heat hot sauce over low to medium heat in large skillet. Mix in meatballs until coated evenly. Serve and Enjoy!

Memorial Weekend Menu

Breakfast
Saturday- Egg and Sausage Muffins
Sunday- Veggie Omelets and Toast
Monday-  Cereal Bars


Lunch
Saturday- Chicken Salad Sandwiches
Sunday- Brats with Buns and Kabobs
Monday- Cold Cut sandwiches with lettuce and tomato


Dinner
Friday- Steak, Corn on the Cob, Mozzarella and Tomato Salad, Bread
Saturday- Pizza (order out)
Sunday- smothered chicken, Rice, Italian Steamed Broccoli, Bread
Monday- Grilled Patty Melts, Fresh Fruit


Grocery List
Fruit: Watermelon Grapes  Apples Bananas Strawberries
Veggies  Pepper Onions Mushrooms tomatoes corn Broccoli lettuce
Meats:  Brats, Chicken, Steak, Mozzarella Cheese, Sausage, Eggs, Shredded Cheese, cold cuts
Others: Microwave Rice, Bread, Buns, Sour Dough Bread, Milk, 

BBQ Cheeseburger Meatloaf (Slow Cooker, Oven or Grill)

• 2 # Lean Ground Beef
• 1 Package of McCormick Meatloaf Seasoning
• 1/2 c. Milk
• 2 Eggs
• 2 slice of low calorie low carbohydrate bread (diced)
• 1/4c. BBQ Sauce
• 1/2c. Ketchup
• 1/4c.Mustard
• 8 oz Shredded Cheese or 8 slices of cheese(I like Cheddar)
• Real Bacon Crumbles (Optional)
• Shredded lettuce (Optional)
• sliced tomatoes (Optional)
• sliced Onions (Optional)
• Hamburger Pickle Slices (Optional)

Directions: Preheat oven to 350°F or grill to medium heat. 

Mix Beef, Eggs, Milk, Bread, BBQ sauce,  and seasoning packet in  large bowl. Shape into (8) 1/4 pound patties. Place in a greased baking pan or onto grill 

Mix Ketchup and mustard together. Spoon onto Patties. If using grill spoon on before putting cheese on. 

Bake for 45 minutes or until internal temp reaches 160 *F. Top with bacon crumbles and cheese. Put back in oven until cheese is melted. Plate and top with condiments. 

Directions for slow cooker: You can use potatoes (6 red skins washed and quarter 2 tbsp olive oil, seasoning of choice. toss to coat in slow cooker),  or balled up foil for base. 

Mix Beef, Eggs, Milk, Bread, BBQ sauce, Bacon Crumbles, 4 oz Cheese  and seasoning packet in  large bowl. Form into a large ball. Set aside and you need to make your meatloaf rack.

To make the meatloaf easier to remove you need to take two long pieces of foil and fold them into strips, then place them across each other over the potatoes and set the meatloaf on top.

Mix Ketchup and mustard together. Spoon onto top of  meatloaf, top with remaining cheese. 

Cook on low for 7-8 hours or high 4-6 hours. Remove by using your foil handles. Let Rest, Cut serve with condiments. 

Nutritional Facts: Coming soon

Grill or Oven Chicken Cordon Bleu with Vegetables

serves 4

• 4 sheets of aluminum foil (12 X 18 inches each)
• 4 - 4oz boneless skinless chicken breast
• seasoning of choice
• 4 oz swiss cheese ( 1 slice equals 1 oz)
• 4 oz thinly sliced ham
• 1 package of frozen vegetable blend
• 1 cup Alfredo Sauce
• Non-stick spray

Directions: Preheat oven to 450*F or grill to medium-high heat. Season chicken and spray aluminum foil. Center one chicken breast half on each sheet of aluminum foil. Layer one-fourth of cheese on each piece of chicken. Top with ham. Place vegetables around chicken. Spoon 1/4 cup of Alfredo sauce over chicken. Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.

BAKE 19 to 23 minutes on a cookie sheet in oven OR

GRILL 13 to 15 minutes in covered grill. 

Remember chickens internal temperature should 165 *F

Nutritional Facts: 535 Calories, 18g  carbohydrates 

Fruit Parfait

Fruit Parfait
Serves 2

• 1- 6 oz container of Light and Fit Vanilla Yogurt
• 3 oz of frozen strawberries (unsweetened) could use fresh
• 1 oz frozen blueberries (unsweetened) could use fresh

Directions: Mix together the fruit. Place 1.5 oz of yogurt in a desert cups. Top with 2 oz of fruit. Top with 1.5 oz yogurt. Repeat for other fruit parfait. You could also top with 1 tbsp of granola. The granola is not included in the nutritional facts. 

Nutritional Fact: 62 calories, 14 g carbohydrates
Nutritional Fact for both serving: 124 calories, 28 g carbohydrates

Chicken and Biscuits

Chicken and Biscuits 
serves 8

• 2 cups of chicken shredded (could use rotisserie chicken and shred it)
• 1/2 tsp salt
• 1/4 tsp of black pepper
• 2 tbsp of margarine 
• 1 bag of frozen Birds eye frozen soup vegetables (thawed)
• 12 oz chicken  low sodium gravy (such as heinz)
• 1/2 C. Fat Free Sour Cream
• 2 tbsp of all purpose white flour
• 1- 16.3oz Tube of Pillsbury Grand Flaky Layers Biscuits

Directions: Preheat oven to 425 *F. In a large deep skillet or saucepan over medium heat, melt 2 tablespoon of margarine.  Add vegetables, salt and pepper. Cook until the vegetables are tender, about 5 minutes. Stir in shredded chicken. In a medium bowl, mix together the gravy, sour cream and flour. Stir into the chicken mixture in the skillet or saucepan. Place in a lightly greased baking dish. Place biscuits on top of filling. Bake until the filling is bubbly and the biscuits are golden brown, 20 to 25 minutes. Let sit for 5 minutes before serving


For more filling you can add in extra vegetables or use 2 bags of vegetables.


Nutritional Facts: 269 Calories,  28 g carbohydrates 
Nutritional Facts with out biscuits: 89 Calories,  2 g carbohydrates