90/10 Challenge Weeky Dinner Menu – 11/5/12

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Hey Everyone! Remember, a new 90/10 group starts today!  I actually have room for one more even though it is a little late: REGISTER

I also have one starting on the day after Thanksgiving and another on 1/1/13 (Resolutions anyone?).  See all of the groups HERE

Have you seen what people are saying about the 90/10 challenge?  Check it out HERE

Lot’s of recipes on the menu this week that I have never tried and Paula didn’t have any input on this menu because I didn’t do it until Monday morning…should be an interesting week!  Here is the menu for this week:

Monday

Mahi-Mahi Veracruzano (Recipe HERE), brown rice, and sauteed Brussel Sprouts

I love Mahi Mahi…so we are having it again this week…still have some from Trader Joe’s in the freezer.  You may notice that the recipe calls for Snapper but that should be fine with Mahi Mahi.

We will simply make brown rice and sautee some brussel sprouts in olive oil (cut into 1/2 in pieces and sautee until starting to brown and carmelize).

Tuesday

Roast Chicken with Parsnips and Kale

This one is actually also from Martha Stewart’s Everyday Food cookbook but I can’t seem to find it online…only in the actual book.  It is actually Roast Chicken and Parsnips with Swiss Chard but we are going to do our favorite Kale recipe from the Ultimate Reset instead of the swiss chard.  Here is the basic recipe:

1-1/2 pounds of parsnips, peeled and quartered with thicker pieces halved again (think french fry size)

3 tbsp olive oil

4 Boneless, skinless chicken breasts (actual recipe uses bone-in)

1 large bunch of kale

2 tbsp Lemon Juice

Recipe:  Preheat oven to 450 deg.  Toss Parsnips with Olive Oil in large bowl or in a ziploc bag.  Place parsnips on the edges of a rimmed baking sheet with the chicken breasts in the middle.  Season Chicken breasts on both sides with a little oil and salt and pepper.

Roast chicken and parsnips until parsnips are tender and chicken is cooked (165 deg minimum in thickest part…30 to 35 min).

For the Kale, simply steam the kale in the microwave or on the stove and toss with salt, lemon juice, and olive oil.

Wednesday

Hearty Crock Pot Bison Soup (Recipe HERE)

UPDATE:  This was NOT good!  I do NOT recommend this recipe.  It was too sweet and a waste of good Bison in my opinion.

Paula bought some ground bison at Costco so I thought I would look up a good bison recipe on the internet.  I came up with this soup that sounds good and easy.  I will be making a few modifications to make this 90/10 compliant so pay attention to those and don’t just follow the recipe

1)  There is no need to add vegetable oil to the pan when cooking the ground bison and onion.  You could add a little olive oil to sautee the onion first but if you just cook the onion with the bison, there should be enough fat there to cook the onion just fine.

2)  I will replace the “vegetable cocktail” with canned tomato sauce with no sugar added.  If you can find a “vegetable cocktail” that is truly just vegetables, then you can use it but just be careful about the ingredients.  It needs to be just vegetables.
3)  Watch the tomato paste and sugar content.  Some don’t have any and some do.  If you have any doubt, just use more tomato sauce from note 2 above and forget the paste

Thursday

Rigatoni with Sausage (vegan substitute), Peppers, and Onions (recipe HERE)

This recipe is a new one that I have never tried. It is from the book “Everyday Pasta” by Giada De Laurentiis. As always, you need to use whole wheat pasta here.  Also, I will be making this vegetarian by replacing the sausage with a vegan italian sausage substitute from Trader Joe’s.

Friday

Cauliflower Pork Fried Rice 

This one is from Mark Sisson’s Primal Blueprint “Quick and Easy Meals” cookbook.  While the 90/10 Nutrition challenge is NOT a primal plan, many of the recipes work very well because they use fresh, unprocessed ingredients.  Here is the recipe for this one:

3 Tablespoons sesame or coconut oil (use olive if you don’t have those…but I recommend trying coconut oil)

1 Yellow or white onion thinly sliced

3/4 pound of pork tenderloin or othe 90/10 compliant meat

4 tbsp Tamari

1 garlic clove finely chopped

1 small head of Cauliflower, grated in food processor

2 eggs, beaten

1 cup frozen peas

4 scallions, roughly chopped

Recipe:  Sautee onion in 1 tbsp of oil until soft.  Add the meat and 1 tbsp of Tamari and sautee until meat is just about cooked.  Add remaining oil, garlic and cauliflower.  Sautee 2 to 3 min.

Add the eggs and remaining tamari.  Stir constantly as the egg cooks, then add peas and scallions and cook just a minute or two more.

Saturday

Steak with Spicy Green Salsa, Baked Yam, and Green Salad (Steak and Salsa Recipe HERE)

This is an old favorite.  Just use the recipe for the steak and salsa from the link and then pair with a baked yam and a green salad of choice to make a great meal.  The steak and salsa combo is UNBELIEVABLE.  Use Sirloin or other lean steak cut.

Lunch and Breakfast

My Breakfast every day will be vegan chocolate Shakeology made usually with coconut milk, flax seed, almond butter, water, and ice in a blender.

Lunches include leftovers from dinners, Peanut butter and honey on 100% whole wheat (often Dave’s Killer Bread), fruit and yogurt (plain yogurt), salads with homemade dressing, etc.

More Ideas

Here is another blog of weekly menus that you can follow. These are all 90/10 recipes (or can easily be adapted).

MyFitFam (FamFare) – by Heidi Boortz

 

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