Happy New Year! It’s been a couple of weeks since I’ve posted a meal plan – with holidays and family dinners it got confusing. Starting fresh this year with new meal plans! I have an added challenge this year. There is a requirement in my household for a yeast-free diet. This means reducing the obvious things like bread and beer (someone is crying over that one), but also things with sugars. I am trying to get my head wrapped around these changes and I’m looking for recipes (particularly breakfast and lunch ideas) and sugar replacements etc. If anyone has any tips for me, please share!
Monday – Chicken with New Mexican-Style Rub, with a fresh salad and homemade salsa (see below for these recipes)
Tuesday -leftover Chicken Masala (Yummy! see recipe below)
Wednesday – Spiced beef patties with couscous
Thursday – West African vegetable stew and quinoa (see recipe below)
Friday – leftovers!
Chicken, Shrimp or Chick Pea Masala
2 TBSP oil
2 onions chopped
4 cloves garlic diced
1 1/2 tsp garam masala
1 1/2 tsp coriander
1 1/2 tsp curry
1 tsp turmeric
1/2 tsp cayenne (or to taste)
1 28 oz can organic diced tomatoes with juice (tomatoes are in season right now so use fresh if you can!)
1 cup plain yogurt* or goat’s milk yogurt
Saute onions in oil until soft and yellow over low heat (about 20 min.) Add spices and garlic and cook for 1 minute. Cool to lukewarm. Puree all with tomatoes and yogurt. Season with salt and pepper.
For Chicken or Shrimp
2 tablespoons oil
2 pounds uncooked large shrimp, peeled, deveined OR diced chicken breasts
If using chick peas- substitute 2-3 cups of cooked chick peas.
1 13 1/2-ounce can unsweetened coconut milk
1/2 cup chopped fresh cilantro
1/4 cup chopped green onion tops
1 1/2 tablespoons fresh lemon juice
Heat oil in heavy large deep skillet over medium-high heat. Add shrimp and sauté until partially cooked, about 2 minutes or if cooking chicken, cook through. Stir in coconut milk, cilantro, green onions, lemon juice, and prepared masala (add chick peas if using here). Simmer until shrimp are opaque in center, about 3 minutes longer. Season to taste with salt and pepper and serve.
Serve over brown rice.
Chicken with New Mexican-Style Rub
Makes: 4 servings
Prep: 15 minutes
Broil: 12 minutes
* 1 tablespoon dried oregano
* 1 tablespoon dried thyme
* 1 teaspoon coriander seed
* 1 teaspoon aniseed
* 1/4 cup chili powder
* 1 teaspoon paprika
* 1/2 teaspoon cracked black pepper
* 1/4 teaspoon salt
* 4 medium skinless, boneless chicken breast halves (about 1 pound total)
1. For rub, using a mortar and pestle, grind together the oregano, thyme, coriander seed, and aniseed. Stir in chili powder, paprika, cracked black pepper, and salt.* Set seasoning mixture aside.
2. Rinse chicken; pat dry. With your fingers, gently rub some of the seasoning mixture onto both sides of chicken breast halves.
3. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 12 to 15 minutes or until tender and no longer pink, turning once. (Or, grill on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until tender and no longer pink, turning once.) Makes 4 servings.
*Note: The seasoning rub makes about 7 tablespoons. Store the leftover mixture, covered, in a cool, dry place and use within 6 months.
Garden Fresh Salsa
3 medium tomatoes, quartered
1 bunch green onions, chopped
2 cloves garlic
1 jalapeno pepper seeded and cored
1 handful cilantro, stems trimmed
1 Tbsp lime or lemon juice
1/2 teaspoon sea salt
1/2 pack stevia
dash cumin, paprika and chili powder to taste
West African Vegetable Stew
– makes 6 servings –
1 tablespoon vegetable oil
2 cups onions, sliced into 1/4-inch crescents
2 large cloves garlic, minced
1 pound sweet potato, peeled and chopped into 1/4-inch half slices (about the size of a checker)
1 large tomato, seeded and chopped
1/2 cup raisins
1 teaspoon cinnamon
1/2 to 1 teaspoon cayenne pepper
3 cups low-sodium, reduced fat chicken or vegetable broth
1 14.5-ounce can chickpeas, drained and rinsed
3 cups frozen chopped spinach
1 teaspoon kosher salt
Freshly ground black pepper to taste
1. In a large nonstick skillet, heat oil over medium high. Add onion and cook 8 or 9 minutes, until very tender, stirring occasionally. Add garlic. Saute 30 to 60 seconds, until fragrant.
2. Add sweet potato and tomato. Saute 5 minutes. Add raisins, cinnamon, cayenne, and broth. Turn heat to high and bring to a boil. Once boiling, cover, drop heat to low, and simmer for 15 minutes.
3. Add chickpeas and spinach, heat through.