WRAL SmartShopper

WRAL SmartShopper

Monday meal plan 3-1

Posted March 1, 2010
Updated March 3, 2010

This week's menu offers Italian, Mexican, and American favorites my whole family enjoys (even the tofu - really!).  I am also trying a new baked flounder recipe that looks delicious! The link to the recipe is in the box to the right.


Soup & Sandwich Night:
Tuna Melts
Trader Joe’s Organic Creamy Tomato Soup (it’s so addictive!)
Green Giant Roasted Veggies (.60/box at HT through 3/2 with sale and coupon)


Light Beef Hot Dogs (BOGO with .55 doubled coupon at Lowes Foods about a month ago. They have been living in the freezer since I bought them.)
Whole Wheat hot dog buns (.69 at Kroger marked down a few weeks ago – also living in the freezer since I bought them.)
Brown Rice
Apple Slices


Beef and Veggie Quesadillas (using $2.59/lb London broil from HT last week and free Mission tortillas from HT a few weeks ago and .25 Smart Balance sour cream from Food Lion this week until 3/2.)
Mexican Rice


Spinach and Mushroom Pizza (using Pillsbury Pizza Crust from deal at Lowe’s Foods this week – see the Wednesday grocery deals for all the details)
Rosemary carrots
Grapes (on sale at Food Lion for .99/lb through 3/2)


Not quite sure yet……. We may use one of the gift certificates I have and go out to eat!


Baked Flounder (flounder on sale at Lowe’s Foods through 3/2 for $2.99 for 12 oz)  See the flounder recipe in the box above.
Whole Grain and Wild Rice


Italian Pasta Bake with tofu, spinach and mushrooms
Garlic bread

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 work 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 1/2 lb cooked italian sausage, sliced or cubed instead of tofu
Use 1 green pepper, chopped, instead of spinach (or in addition to spinach)




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  • Faye Prosser - Smart Shopper Mar 5, 2010

    Great! Let me know what you think of the recipe. The nice thing about tofu (as you may already know) is that it pretty much takes on the flavor of the sauce, provides a quality protein and is only $1.69 a container at Whole Foods and $1.79 at Trader Joe's. Enjoy!

  • jrwachholz Mar 5, 2010

    Thanks for posting the tofu recipe! I will try it this weekend.

  • Faye Prosser - Smart Shopper Mar 3, 2010

    Per your request,jrw, I just added the Italian Bake recipe to the blog post above. I also included a number of variations for those who aren't too sure about tofu! :-) I hope you enjoy it.

  • Faye Prosser - Smart Shopper Mar 2, 2010

    I am happy to post the recipe. I should have time to type it up and post it tomorrow. It's easy, tasty and favorite type of recipe!

  • jrwachholz Mar 2, 2010

    Can you post the Italian Pasta Bake w. Tofu recipe, please?