WRAL SmartShopper

WRAL SmartShopper

Monday meal plan 1/16

Posted January 16, 2012



At the Cafe' Prosser this week I am serving Tofu Stuffed Peppers, Tilapia Fillets, Italian Pasta Bake, Creamy Slow Cooker Chicken and more!

What's on your menu this week?





Tofu stuffed peppers (stuffed with Spanish rice, tofu, cheese, onion, mushroom) - tofu free at HT with sale and coupon, green peppers .50 each at Food Lion through 1/17, colored peppers a good buy at Aldi.


Apple slices


Baked tilapia fillets (frozen from BOGO sale at Lowes Foods about a month ago)

Sweet potatoes



We are eating the HT meal deal (good through 1/17)

Perdue chicken tenders

Steamfresh pasta and veggies

Alexia rolls

Clementine slices


Italian pasta bake (whole grain pasta .25 at HT super doubles last week, Prego pasta sauce .91 at HT last week, cheese $1 for 8 oz at super doubles last week) - see recipe below

Broccoli (Steamfresh only .30 after sale and coupon this week at HT through 1/17)

French bread


Creamy slow cooker chicken (using chicken breast from Lowes Foods a few weeks ago. It is on sale at Kroger this week).  Click HERE for the recipe.

Egg noodles

Steamed carrots (carrots are only $1.17 for a 2 lb bag everyday at HT)

Italian Bake with tofu, spinach and mushrooms


1 lb pasta (penne, ziti or rotini work well), cooked and drained
1 jar pasta sauce, 24 – 26 oz
1 can diced tomatoes, undrained (approx. 14 oz, plain or garlic and basil version works well)
4 oz can sliced mushrooms or 4 oz fresh mushrooms (fresh mushrooms cooked in microwave or sautéed to reduce water content)
½ onion, chopped
2 cups fresh spinach or 1 box frozen chopped spinach (frozen spinach cooked in microwave and drained)
10 oz. tofu, firm or extra firm, cut into small cubes (10 oz = about 2/3 of a tofu container)
4 oz shredded mozzarella or Italian blend cheese (to use in casserole)
2 oz shredded mozzarella or Italian blend cheese (to sprinkle on top of casserole)
2 oz. parmesan cheese
garlic powder, to taste
Italian seasoning, to taste
Pepper, to taste

Combine all ingredients in large casserole dish except parmesan cheese and 2 oz mozzarella cheese. Sprinkle 2 oz mozzarella and 2 oz. parmesan cheese on top. Bake for 35 minutes in 350 degree oven. Serve with side salad and garlic bread. Enjoy!


I have made this recipe many times with different variations including the following:

Use 12 oz cottage cheese instead of tofu
Use ½ lb cooked chicken, chopped or shredded, instead of tofu
Use 1 green pepper, chopped, instead of spinach (or in addition to spinach)




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  • galileosgal Jan 16, 2012

    Monday-Fajitas (eye of round Aldi Clearance $1.88), sauteed Kale (leftover from making Zuppa Toscana), grapes and oranges.

    Tuesday-Fried chicken legs, green beans steamed and then sauteed with bacon, and choice of: leftover mashed potatoes, sweet potatoes, or mashed cauliflower

    Wednesday-Vegetable beef soup (from Sunday's roast), sourdough rolls

    Thursday: Hamburgers, sweet potato fries, kale chips

    Friday: Kids have event; parents going out to eat with a living social deal.

    Saturday: Chicken (free Earth Fare Coupon)-salad and whatever veggies look good at farmer's market.

  • Kathy S. Jan 16, 2012


    The Creamy slow cooker chicken was excellent. I did alter the recipe a little but we loved it. Doubled recipe to feed 8 people (fed 5 but wanted leftovers) so I was suppose to use 2 cream cheeses, but only had one so I added some sour cream. Used can of cream of chicken and can of cream of mushroom and only 1 pkg of good seasons dressing and seasoned chicken with Mrs. Dash garlic and herb. Added package of Asparagus stir fry veggies at the end and wow was it good. Thanks for the link to the recipe. Was wanting an alfredo recipe now we have one. This is a keeper.


  • NCgirllovescats Jan 16, 2012

    Hi folks, our vegetarian menu for this week:

    Monday - lentil loaf with butternut coconut rice
    Tuesday - blackened tofu with butternut coconut rice
    Wednesday - swiss chard with millet
    Thursday - salads and leftovers
    Friday - eat out!

  • pss3 Jan 16, 2012

    I've been a meal planning slacker for the past few weeks but here is our menu for this week:

    Monday: Chicken potstickers with rice and stir fry veggies.

    Tuesday: Panko baked chicken, scalloped potatoes, carrots.

    Wednesday: Chicken BBQ Pizza, Salad.

    Thursday: I will be wiped from shopping at Kids Exchange so we will pick up something or go out for pizza.

    Friday: Hamburger helper, green beans, rolls.

    Saturday: Taco bar night

    Sunday: Chicken and rice, broccoli, corn bread.

  • jdouglas13 Jan 16, 2012

    Faye, your pasta bake not only sounds good, but it also seems like a great way to sneak in a bunch of extra veggies into kids who may be picky eaters. I notice you use tofu alot, which I have never had and have no idea how to use it. Maybe you could give us a quick Tofu 101 lesson one of these days?

  • Faye Prosser - Smart Shopper Jan 16, 2012

    It's in the salad dressing aisle. You can usually find store brand or Good Seasonings brand. It's in a packet and sells for about $1 - $1.50 on sale. You could probably just use Italian seasonings to keep the cost down.

  • eje1015 Jan 16, 2012

    Sounds good and thanks for the recipes! Can't wait to try the two recipes you posted. For the italian bake I'm going to try with chicken breast instead of Tofu.

    Sunday: Grilled steak (on sale at Lowes Foods 4.99 lb) corn on the cob (aldi 2.19 for a 4 pack) and baked potatoes.
    Monday: White Chicken Enchiladas, with mixed greens salad, and spanish rice
    Tuesday: Steak and Cheese sandwiches (using steak from Lowes 4.99 lb this week) and oven fries, with peas.
    Wednesday: Homemade veggie beef soup with grilled cheese
    Thursday: Baked Ziti or bowtie pasta using Prego sauce from HT sale recently with salad
    Friday: Oven baked chicken with rice, with a side of corn.

  • ncsugirlie Jan 16, 2012

    Faye...in your slow cooker creamy chicken recipe, where do you find your dry Italian style salad dressing mix? This recipe sounds really good and I want to try it out, but don't know where to find that ingredient. Thanks!