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WRAL SmartShopper

WRAL SmartShopper

Monday meal plan 4/25

Posted April 25, 2011

This week's meals are loaded with healthy proteins and veggies including chicken salad, turkey breast, shrimp and pasta, stir-fry tofu and veggies and more!  What's on your menu?

 

Monday

Chicken salad sandwiches (using B1G2 free chicken breast from HT last week)
Pasta with veggies
Sugar snap peas

Tuesday

Turkey breast (bought last November for .99/lb – the best time to find great turkey prices)
Stuffing (.25 using sale and .50 printable coupon last week)
Steamed carrots with a touch of butter and some Parmesan cheese (carrots are only .59/lb at HT right now when bought in 2 lb bag – that’s a very good price!)

Wednesday – Super Doubles Day!

Spinach quesadillas (using Green Giant frozen creamed spinach on sale at Lowes Foods this week with .60/3 coupon)
Spanish rice
Corn

Thursday

Shrimp and Pasta with Garlic Philly Cooking Cream (free cooking cream from last HT super doubles and $1.50/1 coupon – will also be free this super doubles)
Broccoli
Rolls

Friday

Stir-fry teriyaki tofu and veggies (green peppers, mushrooms and onions) - recipe found below
Egg rolls (.25 Kahiki veggie egg rolls at last HT super doubles)
Rice
Cantaloupe (BOGO at HT starting 4/27)

Saturday

Grilled something! (maybe chicken or turkey hot dogs – haven’t decided yet)
Grilled veggie packets with Italian dressing
Pasta salad
Fruit (probably the other half of the cantaloupe from the night before)

Sunday

Not quite sure yet…….

 

Teriyaki Tofu and Vegetables

Ingredients

1-2 containers of extra firm or firm tofu (I prefer extra firm and recommend ½ container per person so for our family of 4, we use 2 containers found in the refrigerated produce section )
1 green pepper, sliced
1 zucchini, sliced
8 oz mushrooms, sliced
½ onion, sliced
Teriyaki sauce

Take tofu out of containers and slice into ½ inch slices. Wrap slices in clean dishtowels or paper towels for 5 minutes to take out extra water from the packaging. Cut tofu into small to medium size cubes. Slice vegetables.

I cook the tofu and veggies in 2 pans because the tofu cooks on medium high and the veggies cook on medium and I don’t want to burn the veggies. If you only want to use one pan, cook the tofu and then put it on a plate and use the same pan to cook the veggies. Once both are cooked combine them in the pan so the tofu is heated and serve over rice.

Cooking the tofu: Spray large sauté pan with non-stick spray or use a little olive oil. Place tofu cubes in pan on medium high. Saute until heated through. Pour teriyaki sauce on tofu (I usually use enough to cover tofu but not so much that it is swimming in it (approx. ¼ cup). Cook on medium high to high until crispy, stirring often.

Cooking the veggies: Spray large sauté pan with non-stick spray or use a little olive oil. Place Vegetables in pan on medium high. Saute until heated through. Pour teriyaki sauce on vegetables (just enough to cover them but not too much). Cook on medium until cooked to your liking, stirring often.

Combine the tofu and veggies or serve them apart (which my kids prefer) with a side of rice and an eggroll. Enjoy!
 

8 Comments

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  • thekeslings Apr 27, 2011

    steamed veggie.

  • thekeslings Apr 27, 2011

    I keep forgetting to post my meal plan... (probably because I don't figure it out until Tuesday.. LOL) Monday, leftovers from Sunday, glazed ham (ham not on sale, but glaze ingredients were pineapple, brown sugar and honey), Brussels sprouts with turkey bacon, crunchy slaw, mashed potatoes (cabbage, potato, turkey bacon on sale), Sister Schubert's rolls and Crystal Light Lemonade (on sale at HT and used B2G1 coupons) Tuesday, sausage patties (on sale at Kroger), mac n' cheese and peas (steamfresh on sale), and rest of S. Schubert rolls. Wednesday tuna salad sandwiches (tuna, vidalia onion, eggs, and bread on sale) and Lay's Chips (from B2G3 deal at HT). Thursday, senior Chemistry picnic bringing Chocolate trifle (nothing on sale but did get pudding for it with Walgreen rewards), Friday rest of tuna salad and corn on the cob, Saturday cook-out, Sunday, roast chicken (from Food Lion deal, $.39/lb with $3.00 off $8.00 meat)red potatoes (on sale at Food Lion)in Knorr veg. broth, and some

  • swirlgirl027 Apr 27, 2011

    can you please post your recipe for shrimp and pasta?

  • Faye Prosser - Smart Shopper Apr 25, 2011

    Greenelt and stebo - The tofu recipe has been added to the post above. Let me know if you have any questions. It's very easy and both my kids and hubby love it!

  • Faye Prosser - Smart Shopper Apr 25, 2011

    Amanda - There were no coupons because of the holiday. We chatted about it here on the blog last week. There are usually no coupons during the bigger holidays of the year - New Years, Easter, Memorial Day, July 4th, Labor Day, Thanksgiving, Christmas. Sorry about that but there will be coupons in the Sunday paper for May 1 including a new P&G insert.

  • Amanda1971 Apr 25, 2011

    This may not be the place to post this question since it has nothing to do with meal planning but I have to ask: were there no coupon books in the newspaper yesterday? I didn’t have any in my N&O.

  • greenelt Apr 25, 2011

    Can you share your tofu recipe please?

  • stebo68 Apr 25, 2011

    Hi Faye,
    In your second meal photo you seem to have a veggie dish with Zuccini and red peppers etc. I think it is your Thursday menu. My question is, do you have a recipe for that? I see where Kroger has a sale on Yellow and Zuccini Squash for 99 cents per pound and I would like to add those to my diet, but can't find a decent recipe for it. Also, can you freeze those 2 vegetables? Thanks