Menu Plan Monday: Asian & Healthy (& a great soup!)

You can't beat the flavour combination of tomato & basil.

We had a few unexpected plans pop up, including a dinner with friends.  Plus, I forgot that the first Sunday of the month the young adults in our church get together and end it with a pretty delicious assortment of Scottish yumminess, such as bacon rolls.  So, a few meals are carry-over.

DISCLAIMER: My husband has decided that my blog menu is set in stone.  So, if I say that it’s Turkey Soup on Tuesday, for instance, he assumes that we have to have it on TUESDAY.  Never mind that plans came up or I realized that the ginger was getting dried out for another meal so I preempted that meal…so, I reserve the right to switch the order as I see fit to feed our family as well and as economically as possible.

Monday: (carry-over from last week) Japanese Chicken and Japanese Salad

Tuesday: Turkey Vegetable Soup (oh my goodness, this soup is awesome.  Thanks to Rachel for the great recipe- see below!)

Wednesday: Japanese Chicken left-overs or Soup left-overs

Thursday: Garlic Turkey with Fresh Tomatoes & Basil, fried rice (recipe below)

Friday: Left-overs

Saturday: Ginger Flank “Steak” & Noodle Salad (I use turkey) (see recipes below)

Sunday: Left-overs

We double most meals to make left-overs, hence the large amount of LO’s.

For more menu ideas, go to Org Junkie.

Turkey Vegetable Soup

1 TBSP olive oil
1 medium onion, chopped
454g (1 lb.) minced turkey
Garlic powder, oregano, cumin & celery salt
8 cups chicken broth/stock
2 medium potatoes, cut up with skin on
227g (or 1/2 lb.) green beans, cut
3 carrots, cut
227g (or 1/2 lb.) courgette (zucchini), halved & sliced
1 can any kind of beans, drained & rinsed (I use kidney beans!)
(Tabasco, to taste- I omit)
1 cup spaghetti/pasta sauce
1 TBSP dry basil (I use fresh if I have it)
1/4 cup Parmesan cheese
1/2 cup chopped parsley

Directions:

Brown the onion in oil.
Add turkey & saute with spices until cooked.  Transfer turkey mixture to a stock pot.
Add broth, potatoes, green beans & carrots and bring to a boil.  Simmer, covered, for 10 minutes.
Add courgette & beans and simmer 10 more minutes, covered.
Meanwhile, stir together in a bowl: more garlic powder, pasta sauce, basil, Parmesan cheese & parsley.
Add above mixture to simmering soup.
Top w/ cooked elbow macaroni and more Parmesan cheese if desired.
(Makes a ton!)

Garlic Turkey with Fresh Tomatoes & Basil (Cooking Light)

12 oz pork, turkey, chicken, or beef, thinly sliced

2 t cornstarch

1/4 t salt

1/8 t pepper

3 T cold water

2 T oyster sauce

1 t sugar

1 t Sriacha (this is HOT!)- sometimes I do 1/4 t hot pepper sauce and 1/4 t hot chili paste

2 t peanut oil

2 t minced, fresh garlic

2 c chopped tomatoes (fresh)

3/4 c chopped, fresh basil

1/4 c chopped green onions (sometimes I sub yellow onions and cook them with the meat instead)

2 c cooked rice (I make fried rice or brown rice if I”m feeling particularly healthy)

Directions:

Combine meat and 1 t cornstarch (not all of it), S & P in bowl to coat.

Combine water, oysetr sauce, sugar, hot sauce/Sriracha, and remaining 1 t corn starch in a small bowl.

Heat oil over med-hi heat.  Add minced garlic and meat (and yellow onions if you subbed).  Cook until meat is done.  Add tomatoes.  Cook 1 min.  Add cornstarch mixture, cook 1 min to thicken.  Add basil and stir.  When you serve, serve next to rice and top with green onions.

Ginger Flank “Steak” (Cooking Light)

I typically use 4 turkey filets or a good piece or 2 of flank steak.  I put it in a large Ziploc and add 1/2 c ketchup, 2 T sugar, 1 T minced ginger, and 3 T soy sauce.  Let it marinate at least 30 minutes.  Then, pull it out and grill it.  You can do it in a saute pan, on a Foreman, or outside.  Don’t over do it.

On the side, I often do a noodle salad:

Cook some tagliatelle noodles or if you’re feeling Asian, rice noodles.  Run cold water over them in a colander to cool when done.  Put in a bowl and add rice wine vinegar, red pepper flakes, sugar, soy sauce, and sliced cucumber.  I really don’t have measurements- I do it by feel.  I’m thinking 2 or 3 T vinegar, 1/2 t flakes, 1-2 T sugar, and 1/2 c soy.  You can refrigerate, too.  We like it cold.

Enjoy!

Menu Plan Monday: Asian & healthy

Another new week, another menu- kind of. I had a few carry-overs from last week, but still lots of good recipes and links. As always, much as I love cooking, I do make lots each time I cook for leftovers because it ends us being cheaper for us in the long run.

I also like to plan to use at least some of the ingredients I buy in more than 1 recipe.  This week, I am using fresh ginger and green onions a couple times.

I love ginger and often double it in recipes.

  • Monday: Homemade Chicken Pot Pie and Mashed Potatoes, green salad
  • Tuesday: Japanese Chicken and Japanese Salad (both delicious! See recipes below)
  • Wednesday: Pot Pie Left-Overs
  • Thursday: Thai Turkey Tacos (see recipe below), sugared carrots, bought chow mein noodles
  • Friday: Lemon Chicken (but I add onion, bell pepper, and carrots)
  • Saturday: Left-Overs
  • Sunday: ?

I have made all of these before and can vouch for them, by the way.

Lunches: Usually grilled wraps with light honey-mustard dressing, chopped salads, or chicken salad (see recipe below)

Be sure to check out more great menus at Org Junkie.

RECIPES

Thai Turkey Tacos

This recipe actually calls for flank steak, but turkey is healthier and cheaper.  :)

1 T sugar

1 1/2 t minced, peeled fresh ginger (LOVE fresh ginger!)

1 1/2 t fish sauce

1/2 t chili garlic sauce

1/4 t pepper

2 garlic cloves, minced

1 # flank steak OR turkey filets

Cooking spray

8 healthy tortillas

SLAW ingredients

1/4 c lime juice

1 T sugar

2 t rice wine vinegar

1 1/2 t minced, peeled fresh ginger

1 1/2 t fish sauce

1/2 t chili garlic sauce

2 garlic cloves, minced

3 c angel hair slaw

2 c matchstick carrots

1/4 c sliced green onions

1/2 c chopped fresh cilantro (coriander here in UK)

Combine all ingredients above steak/turkey and marinate meat in it in a ziploc bag for 20 min in fridge/  Prepare grill or boiler.  Grill meat (discard marinade) using cooking spray until done (5 min/per side).  Let stand 5 min.  Then, slice thin.

To prepare slaw, combine all and toss to coat.

Put meat and slaw on tortillas.  Enjoy!!

Japanese Chicken

½ lb. chicken, sliced thin

1 pkg mushrooms, sliced thin

3 stalks green onions, cut 2 inches long

4 eggs, beaten

1 sheet nori, thinly sliced in strips (I OMITTED)

Cooked rice to fill 4 bowls

SAUCE:

1/3 c + 1 T shoyu (=soy sauce)

1/3 c + T sugar

*3 T Mirin

1 cup water or soup stock

Put the sauce ingredients and onion into a frying pan and bring slowly to a boiling point.  Put in chicken and mushrooms and cook until chicken is done.  Add the beaten eggs and tilt the pan so that the whole surface is covered with the egg.  Cover and cook for 2 to 3 minutes, until the eggs are just set.  Put ¼ of the egg and chicken mixture on top of the rice bowl and sprinkle with toasted and crushed nori.  Serve immediately.  Serves 4.

*Mirin subsitute:

½ T white wine

½ T sugar

Chop your onions and mushrooms.

Make the mirin sauce- delcious!

Bring sauce and onions to a boil. Add chicken and mushrooms.

Once chicken os cooked, pour slightly beaten eggs over the top.

Cook until eggs have set.

Japanese (Chicken) Salad (if serving as a side, omit first 3 ingredients and chicken prep)

2 c water

2 chicken bouillon cubes

1 # chicken breasts

1 (2-inch) piece ginger, peeled and sliced

1/4 c sugar

1/4 c lemon juice

2 t veg oil

1/4 t salt

1 head iceberg lettuce, torn and chopped

1/2 c chow mein noodles

1/3 c green onions

1/4 c almonds, toasted

2 T sesame seeds

If using chicken, bring water and cubes to boil.  Add chicken and ginger.  Cook chicken.  Cool and chop.  Set aside.

Combine sugar, water, oil, salt, and pepper for dressing.

Toss lettuce, chicken, almonds, sesame seeds, green onions, and dressing.  Top with chow mein noodles.