WRAL SmartShopper

WRAL SmartShopper

Monday meal plan: 3 new recipes!

Posted July 23, 2012


I love this time of year when zucchini, squash and tomatoes are reasonably priced (and finally starting to ripen in our garden)! On the meal plan this week I have 3 new recipes including Spinach and Mushroom Quiche, Zu-Canoes using zucchini as the canoes that hold the filling and Parmesan-Squash Cakes! You'll also find grilled chicken and veggie skewers, lemon garlic shrimp and more!

What's on your menu this week?


Grilled turkey sandwiches

Leftover pasta from last night

Steamed carrots (Good deal every day for the 2 lb bag from HT)

Cherries ($1.97 from Food Lion through Tuesday, 6/24)


Sauteed lemon garlic shrimp (Shrimp on sale at HT and Food Lion through 7/23)

Zu-Canoes (a great way to use frugal zucchini this time of year! You basically stuff the zucchini “canoes” with tomatoes, basil and mozzarella for a delicious side! I plan on using a fat free Italian dressing. Click HERE for the recipe on

Brown rice


Veggie “chicken” parmesan using veggie chicken patties (the Mornginstar veggie products were a great deal at Kroger last week with the Mega event and $1 printable coupons)

Pasta and pasta sauce (both good deals at HT through 7/23 with Barilla pasta coupon and Buy 2 Get 3 Ragu deals)



Spinach and mushroom quiche (I am using skim milk instead of half and half or whole milk). Click HERE for an easy basic quiche recipe that you can embellish with your favorite meat and/or veggies.

Parmesan-Squash cakes (uses shredded zucchini instead of potatoes. I plan to use less Parmesan and no oil to lower fat content). Click HERE for the recipe.


Grilled chicken and vegetable skewers brushed with light Italian dressing

Sweet potato fries



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  • Faye Prosser - Smart Shopper Jul 24, 2012

    Actually, I usually make my quiche crustless and I really like it that way. Will do the same thing here. Guess I have to call it a frittata now. :-)

    Thanks for the crust recipe offer, jdouglas.

    Foodgirl - you are too funny about the crust! :-)

  • jdouglas13 Jul 24, 2012

    foodgirl, I agree about the crust in quiche! Without it, it's just a frittata, although that can be good too.

    Faye, if you are worried about the fat, maybe the thing to change IS the crust. I have a recipe for an oil crust. I know, it sounds weird, gross, etc. I thought so too for many years and never tried it. When I finally did, I kicked myself for waiting so long. My thinking is the oil you can use is a more healthy oil like a very light olive oil which to me is almost tasteless. Now I haven't tried it with olive oil, so I can't promise the results, but it's something to consider. Let me know if you want the recipe. :) Oh, and I forgot to mention that oil crust is not the roll-out type. You just have to press it in the pan like you would a graham crac*er crust. Easy!

  • foodgirl Jul 23, 2012

    M: Chix quesadillas, black bean and quinoa salad T: baked ziti W: tuna sandwiches and green beans Th: breakfast tacos and cantaloupe Friday:Boca Chix Patties and broc

    I agree with avoiding the skim milk suggestion. If you wanted to lessen the fat you could 1) use 2% milk 2)avoid adding cheese to the quiche and only sprinkle on top.

    I love quiche but I find it to be too unhealthy to make frequently. All of the light "quiche" recipes end up being watery and lifeless. I could make a crustless quiche - where's the fun in that...

  • jdouglas13 Jul 23, 2012

    Love the new recipes especially the squash cakes! JMHO, but I would not sub the skim milk for the whole milk or half & half in the quiche because you are going to need the fat for the custard to firm up, otherwise you may end up with a seperated, curdled mess.

    No menu here, but that's no surprise ;) One night I am making a pasta tuna salad with lots of veggies, stuffed green olives, and radishes, but not tonight... we were out all afternoon and I am too hot and exhausted. I think we might have cheese and crac*ers!

  • smolder13 Jul 23, 2012

    Faye-I never thought of making veggie chicken parm with the veggie chicken patties! We always have boca chicken patties around. I can't wait to try that out.

    M-chicken and veggie stir fry, mango and pears T-kraft fresh take southwest three cheese chicken, pasta with sauteed veggies, apples W-hot dogs, strawberries, salad Th-lemon dijon marinated chicken breast, leftover pasta and veggies from tuesday F-not sure yet

  • finesse187 Jul 23, 2012

    Wow, Faye your weekly menu sounds Yummy!! Especially, Love the Zu-canoes!! I Love Zucchini!! Gotta start back planning my meals again!

  • nakabi Jul 23, 2012

    Faye-the banana crepes are so easy to make and so delicious! I actually make a caramel flavoured yoghurt & sliced bananas to fill them up with. The secret to good banana crepes is to grill the bananas before using them :) We like the crepes topped with caramel yoghurt & pecans..mmmmmmm

  • stephkenner Jul 23, 2012

    The Squash cakes sound so good! I'm going to have to make them for my husband!

  • Faye Prosser - Smart Shopper Jul 23, 2012

    wildfrench, we use the Ken's herb and garlic on grilled chicken often - it is delicious! I love your idea of topping it with spinach artichoke dip - that sounds amazing!

    Nakabi - your banana crepes sound fabulous! Do you include a little Nutella or chocolate sauce?? ;-)

  • nakabi Jul 23, 2012

    Faye-your Tuesday meal sounds really good!
    Wildfrenchrose-That wounds delightful; I'll have to try it sometime!

    M-Grilled tilapia with a coconut curry sauce, basmati rice, salad
    T-Bo luc lac (Vietnamese beef), rice, salad
    W-Banana crepes, turkey bacon, scrambled eggs
    Th-Crock pot black eyed peas with ham, quinoa
    F-Goat cheese & asparagus homemade pizza, Caesar salad