Weekly Meal Plan for February 20, 2023!

Welcome to week seven of our meal plans! In case you missed it, here are the previous weeks meal plans:

Week One
Week Two
Week Three
Week Four
Week Five
Week Six

The vision for these meal plans is to possible get you out of your rut of making the same things over and over. Feel free to mix and match, use one recipe or all this week – the choice is yours!

Poppy Seed Pancakes

Yield:
2 servings of 2 pancakes
Prep Time:
5 minutes
Cook Time:
15 minutes
Additional Time:
30 minutes
Total Time:
50 minutes

These poppy seed pancakes are so fluffy! Yes, there is cottage cheese in this recipe, but promise you won’t taste it!

Ingredients

1/2 cup self-rising flour (you can use regular flour)

1/2 cup oats (I used quick)

1/2 cup cottage cheese

2 large eggs

1 teaspoon cinnamon

2 teaspoons baking powder

1/4 cup gluten free flour (I used Bob’s Redmill 1 to 1 gluten free flour)

1 tablespoon Truvia

pinch of salt

1 teaspoon poppy seeds

1/4 cup unsweetened almond milk

Instructions

Mix the above together. I put my quick oats in my coffee grinder to make a powder, but you can skip that step if you want.
Let the batter sit for 30 minutes to let the baking powder do it’s magic.
Using a 1/3 measure, cook each pancake 2-3 minutes a side.
Makes 4 large pancakes.
Eating 2 is filling!

Notes

Two pancakes are 7 WW points. Click this link to track to your WW app.

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Cheddar Pepper Scones

Yield:
12
Prep Time:
10 minutes
Cook Time:
15 minutes
Total Time:
25 minutes

Say goodbye to dry and bland scones because these cheddar pepper scones are everything you’ve been missing out on! Cheesy with a kick of pepper, these make the perfect vessel for breakfast sammies.

Ingredients

3 cups self rising flour

2 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon fresh cracked pepper

5 tablespoons butter, divided

4 ounces cheese

1 cup plant milk (or milk of choice)

1 tablespoon vinegar

2 tablespoons honey

Instructions

Heat oven to 425F.
In a large bowl add the flour, salt, baking powder and soda. Shred 4 tablespoons of butter using a box grater. Toss the butter in the flour and toss to coat. Stir in the grated cheese. Mix the plant milk and vinegar together and let it sit for 5 minutes. Add mock buttermilk to scone batter and mix just until combined.
Put dough on a floured surface, and divide dough into two circles and place on parchment paper on a baking sheet and freezer for 15 minutes.
Remove from freezer and divide each circle into 6 pieces and arrange on parchment paper so they are separated by an inch and a half. Melt remaining tablespoon of butter and brush the tops of the scones, and drizzle on the fresh cracked pepper, pressing into the scone so the pepper sticks.
Bake for 15 minutes, but depending on your oven, start checking at 12 minutes. Let cool slightly and drizzle with honey right before eating.

Notes

To track this directly to your plan and check how many points, click here!

Nutrition Information:

Yield: 12

Serving Size: 1

Amount Per Serving:

Calories: 213Total Fat: 9gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 24mgSodium: 724mgCarbohydrates: 28gFiber: 1gSugar: 4gProtein: 6g

Did you make this recipe?

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Best Buffalo Chicken Chili!

Yield:
8 servings
Cook Time:
1 hour
Total Time:
1 hour

Hands down the best buffalo chicken chili you’ll ever make.  I first posted this in February of 2010 and since then dozens and dozens of people have won chili contests with it – including me!  

Ingredients

1 tablespoon olive oil

2 pounds boneless, skinless chicken breasts

2 large carrots

3 stalks celery

1 large red pepper

5 cloves of garlic

5 tablespoons of chili powder

2 tablespoons ground cumin

1 tablespoon paprika

1/2 cup Frank’s Hot Sauce

2 (15 oz) cans tomato sauce

1 (15 oz) diced tomatoes

1 (15 oz) black beans, drained

1 (15 oz) chili beans in sauce (do not drain)

salt and pepper to taste

 

Instructions

Put chicken breasts in food processor to grind up – if you can find ground chicken breast, you can use that too.  Heat oil and add ground chicken and cook about 10 minutes on medium heat until no longer pink.  Rinse out processor and add carrots, celery, garlic and red pepper and puree.  Add to chicken mixture and cook about 5 minutes until veggies start to soften.

Next add the rest of the ingredients, put stove on simmer and cook for 1 hour.

Notes

On my WW plan, each 1.5 cup is 2 WW points.  Click this link to see what the points would be on your WW plan.

Nutrition Information:

Amount Per Serving:

Calories: 0Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 0mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 0g

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Pork and Mushroom Wontons

Yield:
44 wontons
Cook Time:
9 minutes
Total Time:
9 minutes

These pork and mushroom wontons could really be filled with anything you have in your fridge – wonton wrappers are so versatile and cheap!  I can buy a 50 count wonton package for $1.99 at Mariano’s – found on the top shelf near the packaged mushrooms.

Ingredients

44 wonton skins ( used @friedasproduce wrappers found in the produce section @marianosmarket)

Instructions

Saute the mushrooms and garlic for 4-5 minutes. While that cooks, make the dipping sauce. Let mushroom mixture cool and chop. Add remaining ingredients and use one teaspoon of filling per wonton. Fold in half like an envelope, then, wet the corners of the folded end and bring together and crimp. Bring water to boil, then lower temp and boil the wontons for 3 minutes.

To add the wontons to soup:

Wonton Broth For Two:

4 cups chicken broth
1 teaspoon chicken base
1 teaspoon sambal oelek (crushed red pepper is a good substitute)
1/2 teaspoon szechuan peppercorns, crushed
1 tablespoon mirin
1 tablespoon rice wine vinegar
1/2 cup mushrooms that are sauteed with 1 teaspoon minced garlic

In a skillet, saute mushrooms and garlic for 5-6 minutes. Roughly chop and set aside. Add the chicken broth through rice wine vinegar and cook for 10 minutes over medium low heat. Add in the garlic mushrooms.

To serve: put 1/2 cup chopped baby spinach in your bowl, add in 2 cups of the wonton broth and add your steamed wontons to the bowl. Enjoy!

Notes

To make a whole batch, place all the wontons on a baking sheet, freeze for 30 minutes and store in a zip top bag. Frozen would take probably 5 minutes to boil. Serve with a drizzle of dipping sauce and veggies on the side.

Each wonton on my WW plan is 1 point. Click this link to see what the points would be on your WW personal plan.

Nutrition Information:

Amount Per Serving:

Calories: 0Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 0mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 0g

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Beef and Carrots with Gravy

Yield:
4 servings
Prep Time:
5 minutes
Cook Time:
1 hour
Additional Time:
5 minutes
Total Time:
1 hour 10 minutes

Next time you grocery shop, look for beef chuck boneless eye steaks – they are great grilled to medium rare, or also braised like in this dish. Super economical cut at around $4-5 a pound.

Ingredients

1 pounds beef chuck boneless eye steaks, trimmed of excess fat and cut into bite sized pieces

1 tablespoon Dak’s steakhouse seasoning

salt and pepper

avocado oil spray

2 cups carrots

2 teaspoons Super-Fuzed oil

1.5 cups beef broth, divided

1 teaspoon mustard

2 teaspoons cornstarch

1/2 teaspoon crushed red pepper

Instructions

Heat oven to 325.
Heat avocado oil spray in an oven safe pot. Toss the trimmed beef in salt and pepper and the steakhouse seasoning. Sear the beef on all sides, about 5 minutes.
Toss the carrots in the Super-Fuzed and add carrots and beef broth and cook for 60 minutes.
Remove beef and carrots.
With the remaining 1/2 cup beef broth, add mustard, cornstarch and crushed red pepper. Add to liquid left in stock pot and cook over medium high heat, stirring, until thickened. About 5 minutes.
To plate: 4 ounces of beef, carrots and drizzle with the gravy. Enjoy!

Notes

On all WW plans, each serving is 6 points.

Nutrition Information:

Yield: 4

Serving Size: 1

Amount Per Serving:

Calories: 464Total Fat: 24gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 166mgSodium: 1713mgCarbohydrates: 8gFiber: 3gSugar: 3gProtein: 53g

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Shrimp Risotto

Yield:
2 servings
Prep Time:
5 minutes
Cook Time:
20 minutes
Total Time:
25 minutes

Risotto is so creamy because it has a higher starch content. So delicious and paired with this shrimp an easy and healthy dinner.

Ingredients

1 cup arborio rice (do not rinse)

2 cups chicken broth

1 cup water

1/2 teaspoon ground turmeric

2 teaspoons Italian seasoning

salt and pepper

1 small apple, cored and diced

1 cup zucchini, diced

2 tablespoons grated parmesan cheese

6 ounces of shrimp

Instructions

Add the rice to a large shallow stock pot. Add 1/2 cup liquid at a time. You know it’s time to add more when you take a wooden spoon through the rice (kind of like parting the red sea!) and no liquid spills into the line. This will take about 20 minutes for all the water to absorb and cook the rice through.
Meanwhile, chop the apple and zucchini. Set aside. When there is about 5 minutes left on the rice, add the apple and zucchini into the rice, adding the turmeric, 1 teaspoon Italian seasoning and salt and pepper to taste.
Also when there is 5 minutes left, pat dry your shrimp, then spray with avocado oil spray and toss in 1 teaspoon of Italian seasoning, salt and pepper and cook over medium heat for 4-5 minutes total, depending on how big your shrimp are.
To plate: divide the cooked risotto between two plates. Divide the shrimp between the two plates, and sprinkle 1 tablespoon grated Parmesan cheese over the top of each plate. Enjoy!

Notes

On my WW plan, this plate is 10 points. Click this link to see what the points would be on your plan.

Nutrition Information:

Yield: 2

Serving Size: 1

Amount Per Serving:

Calories: 329Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 189mgSodium: 1987mgCarbohydrates: 47gFiber: 4gSugar: 12gProtein: 26g

Did you make this recipe?

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Reuben Pizza

Yield:
4
Prep Time:
5 minutes
Cook Time:
20 minutes
Total Time:
25 minutes

If you love a Reuben sandwich, you will love this pizza! It has everything you love – sauerkraut, caraway seeds, swiss cheese and corned beef.

Ingredients

Thousand Island Dressing (enough for two large pizzas)

1/4 cup nonfat Greek yogurt

1/4 cup light sour cream

2 tablespoons ketchup

1 teaspoon sugar

1 teaspoon vinegar

1 teaspoon garlic powder

1/4 cup chopped dill pickle

1 teaspoon dill pickle juice

For the pizza:

10 ounces skinny pizza dough (link in notes below)

1 tablespoon caraway seeds

4 ounces chopped corned beef, diced

1 cup sauerkraut, squeezed dry

2 ounces shredded baby swiss cheese

2 ounces shredded provolone cheese

1/2 of thousand island dressing above

1 tablespoon dried parsley

2 tablespoons chopped dill pickle

Instructions

Heat oven to 500 degrees.
Mix thousand island dressing. Set aside.
Roll out dough, sprinkle caraway seeds and knead until the seeds are combined. Add dough to parchment paper and roll out to desired thickness.
Use 1/2 of the thousand island dressing as the sauce. Top with the cheeses and add diced corned beef. Sprinkle with dried parsley and bake for 18-20 minutes.
Garnish with dill pickles when it comes out of the oven.

Notes

I used ten ounces of dough so that’s why I cooked this longer than my usual dough. This recipe is for my next article in The Daily Herald, so it’s on the point heavy side – 8 points for 1/4 of the pizza no matter which plan you are on. Pair with a salad though and you’ve got a winner of a dinner!

To track directly to your log, click this link! https://cmx.weightwatchers.com/details/MEMBERRECIPE:5eda4ffb22060e4707f36ead

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Salt and Pepper Tofu Ramen

Yield:
1 serving
Prep Time:
10 minutes
Cook Time:
10 minutes
Total Time:
20 minutes

This is my take on my friend Justin’s miso ramen. I forgot the tablespoon of soy sauce in the photo, so when you make it your broth will be a bit darker.

Ingredients

4 ounces extra firm tofu

2.5 cups broth (I used a mixture of chicken and vegetable)

1 heaping teaspoon of white miso paste

1 tablespoon soy sauce

1 tablespoon garlic, minced

2 teaspoons fresh ginger, finely chopped

1/2 package of ramen noodles, flavor packet removed

1/3 cup mushrooms, chopped

1/2 cup carrots, sliced

1 cup baby spinach

1 teaspoon chili oil

3 ounces tofu

1 tablespoon cornstarch

pinch of salt

pinch of black pepper

1 soft boiled egg

Instructions

Heat 3 cups of water. Cook ramen according to package directions after water boils. Mine only took 3 minutes. Set aside.

While the ramen cooks, cut the tofu into cubes, and toss in the cornstarch, salt and pepper. Heat skillet with avocado oil spray, and pan fry the tofu for 4-5 minutes, or until crispy. Set aside.

In the same skillet, add more avocado oil and add the carrots, mushrooms, garlic and ginger. Saute for 4 minutes. Pour in the broth and miso paste, and whisk until combined. Let simmer over medium heat for 5 minutes.

Remove from heat. Add the carrot/mushroom mixture back in and toss in the baby spinach to wilt.

Spoon into a bowl (you’ll need a big one!) and add in the cooked ramen and tofu. Drizzle with chili oil and garnish with soft boiled egg.

Thanks to www.crowmoonkitchen.com for the inspiration for this dish! If you leave out the egg, and use all vegetable broth, this ramen would be vegan.

Notes

If you have a paid Weight Watcher (WW) membership, click this link to add this recipe to your WW tracker. For my plan, this bowl is 10 personal points.

If you count calories or macros, this bowl is 487 calories, 21 fat, 41 carbohydrates, 4.4 fiber and 33 protein

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

  

We hope that this gives you some recipe inspiration next week!  If you have any family recipes you’d like us to lighten up, let us know in the comments!

Hannah and Biz

The post Weekly Meal Plan for February 20, 2023 appeared first on My Bizzy Kitchen.

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