WRAL SmartShopper

WRAL SmartShopper

Monday meal plan 5/7

Posted May 7, 2012


On our menu this week you will find boneless eye of round in the slow cooker, an Italian pasta bake, spinach and cheese enchiladas, sesame chicken and more! I have also included a couple of recipes. Please share your meal plan for the week as well!


Boneless eye of round in the slow cooker with veggies including carrots, onions, mushrooms (eye of round on sale at Lowes Foods through 5/8 for $2.99/lb)

Orange slices



Italian pasta bake with tofu (The tofu is optional and the recipe is delicious without it. I include the tofu to give it an extra protein boost.) – see recipe below




Spinach and cheese enchiladas – see recipe below
(Mission Tortillas on sale for $1 after coupon at HT through 5/8, cheese was on sale at HT last week for $1.10 per 8 oz, Green Giant frozen boxed spinach was on sale a few weeks ago with coupon)

Spanish rice

Steamed carrots (HT sells carrots in 2 lb bag for $1.17 every day)


I am working late so hubby is in charge of dinner – Sandwich night and Steamfresh veggies


Sesame Chicken with rice and veggies

Egg rolls (Kahiki egg rolls on sale BOGO with $1 coupon from Penguin display a few weeks ago)



We are taking my mother-in-law out to dinner for Mother’s Day

Sunday – Mother’s Day!

Don’t know, don’t care. As long as I don’t have to cook, that’s all that matters! Happy Mother’s Day to all the moms out there!


Italian Pasta Bake with Tofu


1 lb pasta (penne, ziti or rotini work well), cooked and drained (we use whole wheat pasta)
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)
1 green pepper, diced
½ onion, chopped
10 oz. tofu, firm or extra firm, pressed (meaning the water has been gently squeezed out between towels) and 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 ½ container Philadelphia cooking crème in addition to other ingredients to make a creamier sauce


Spinach and Cheese Enchiladas


6-8 medium to large flour tortillas
1 package Mexican or Spanish Rice (or brown or white rice – enough for 4 people)
1 can Rotel or canned tomatoes (approx 12-13 oz), drained
1 box frozen creamed spinach
6 –8 oz shredded cheddar or 4-cheese blend or Mexican cheese blend
Garlic powder to taste
Pepper to taste
1 can enchilada sauce

Heat oven to 350 degrees. Spray bottom of 9 x 13 pan with non-stick spray or line with foil.

Cook rice according to directions on package. Microwave frozen creamed spinach according to directions on package. Combine cooked rice, cooked spinach, can of tomatoes, ½ of cheese, 1/3 can of enchilada sauce, garlic and pepper in a bowl.

Lay out 1 tortilla on a flat surface (I use a large cutting board used only for non-meat cutting). Spoon out approximately 1/6th of rice mixture on to tortilla and spread into a straight line across the middle of the tortilla from one side to the other. Roll up tortilla and place in pan. Repeat for the rest of the tortillas (or until the pan is full). Pour remaining enchilada sauce over tortillas and spred to cover most of the tortillas. Sprinkle cheese on top. Bake uncovered at 350 degrees for approximately 20 minutes. Serve with chopped lettuce, fresh tomatoes, light sour cream.

We have also added the following to the rice mixture before spreading on the tortilla:

Chopped or shredded chicken or beef

Cubed tofu

Sautéed mushrooms and onions

Chopped black olives

We also always have leftovers with this meal that you can freeze for another week or enjoy for lunch the next day.



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  • Faye Prosser - Smart Shopper May 7, 2012

    pirategirl - I hope you are feeling better soon!

    Thanks for sharing your menus, everyone! Lots of great meal ideas!

    Nakabi - I made a very simple roast today with what I had at home. Put roast in slow cooker, Put veggies around it (I used carrots and onions today (didn't have time to get mushrooms or taters). Poured 2 cups beef broth (water and 2 tsp boullion) into slow cooker. Season meat with pepper and garlic powder. Cook on low for 7 hours. Take meat out, set aside. Mix together 1/2 cup flour, 12 oz or so of light sour cream, 1 cup broth from slow cooker. Then pour into slow cooker and let cook on high for about 15 minutes to thicken. You can cut the meat into thin slices or shred. I served it on whole wheat penne and the kids loved the gravy! I also made some sugar snap peas and they loved the gravy on those as well! Se easy and we have leftovers.

    bootyroo - I bet the V-8 juice really gives the peppers some zing! They sound great!

    Foodgirl - the homemade pizza sounds great!

  • foodgirl May 7, 2012

    M - black beans, corn muffin, topped with poached egg, cherry tomatoes and avocado T- chix ceasar salad w - tofu, red pepper and couscous Th- veggie chili hotdogs, corn Fri- homemade lasagna (hopefully if I can get the sauce made on Wed night). Saturday homemade pizza topped with fresh ricotta, grilled asparagus, olive oil and roasted garlic

  • Kathy S. May 7, 2012

    M-Stuffed peppers, green beans. T-Beef Stroganoff (sp?) W. Baked penne pasta, salad, french bread. Th - leftover stuffed peppers F-Leftover pasta S. not sure -leaving for Myrtle Beach for a week (cheap ebay auction for a 1 br condo ($200 for week) w/full kitchen so we can eat in).

    Peppers are $.78 each at Walmart but they are huge. When I saw them all I could think of was stuffed peppers. Yum!! I made brown rice and wild rice yesterday. Then browned ground beef and ground chicken (1lb each) with onion soup mix and Mrs. Dash garlic herb seasoning. Added 1 can diced tomatoes and some spicy v8 juice. cooked until heated. Sliced peppers in half and added to 10x13 pan put spicy v8 juice in bottom of pan just enough to cover bottom 1/8" put peppers in bottom and added beef mixture to 1/2 pepper. Topped with Mexican cheese and put in over to melt cheese. Family loved it. Peppers were crunchy. If you want peppers less crunchy you can put peppers in boiling water. Cook until done.

  • pirategirl12 May 7, 2012

    I forgot to add...during strawberry season, we have strawberries everyday either as snack or dessert!

  • pirategirl12 May 7, 2012

    M- Leftover Extravaganza (fajitas, roasted veggies, spaghetti, Mexican meatballs...lots of options and the rest will become lunch meals in the freezer)- Wanna go ahead and use up stuff to start fresh, plus I feel yucky so won't be eating myself! T- Homemade chicken chow mein using my daddy's recipe, W- Ravioli (from freezer that I got marked down) with roasted garlic alfredo, salad, Th- my version of hamburger steak and gravy, mashed potatoes, broccoli, F- A huge, fresh garden salad topped with grilled chicken, cheese and boiled eggs (our fave - we have it at least twice a week for dinner/lunch), S- If my MIL comes up, sliders by her request with homemade oven fries, S- Hambone Veggie soup...a fave in our house! We pack lunch everyday usually from leftovers...I have been packing my hubby's Bento-style for a few and yummy!

  • jdouglas13 May 7, 2012

    Fresh pineapple on the grill is to die for. Nakabi and Faye, have you ever grilled sweet potato slices? I keep seeing this idea lately, haven't tried it yet, but it is very intreguing and would be yummy with pineapple.

  • nakabi May 7, 2012

    Faye-I love to marinade onions, red/yellow/orange peppers, pineapple chunks, tomatoes in the Lawry's papaya marinade and then cook them on the grill (cover in foil)...mmmm

    The shrimp & avacado stuffed avacados are so easy to make, but so delicious! And with avacados on sale these days, they make a relatively cheap meal!

    I haven't made a roast in a while, but that eye of round sounds wonderful! What exactly do you put in yours?

  • Faye Prosser - Smart Shopper May 7, 2012

    I agree jdouglas and nakabi - we love roasted veggies! My girls especially love roasted asparagus!

    Thanks to both of you for sharing your meals this week. The shrimp stuffed avocados sounds awesome, nakabi!

    The house smells sooooo good with the eye of round in the slow cooker!

  • nakabi May 7, 2012

    jdouglas13: don't you just love roasted asparagus? mmmm

    M-chicken tajine, French baguette
    T-shrimp/avacado stuffed avacados, Caesar salad, French baguette
    W-Grilled sirloin, baked sweet poatoes, grilled pineapple/onion/peppers
    Th-Cajun grilled tilapia, Israeli couscous, Spinach/strawberry salad
    F-Garden salad topped w/leftover steak, homemade wholewheat rolls
    S-Grilled lamb chops, Greek salad, Pita bread

  • jdouglas13 May 7, 2012

    I've been on a roasted veggie kick lately after roasting some asparagus on the grill, so they are showing up in a lot of meals! No full week menu of course, but I can share what's I have so far. Tonight will be a salad - bed of greens topped with leftover steak that was marinated in tamari and grilled red onion and peppers. Tuesday homemade white pizza with ricotta, mozzarella, roasted garlic, and proscuitto. Wed will be steamed broccoli and a rift on fettucine alfredo from the $0.99 Buitoni pasta and topped with some roasted grape tomatoes and fresh basil since I finally have my herb garden going :)) Very happy about that!