WRAL SmartShopper

WRAL SmartShopper

Monday meal plan 4/25

Posted April 25, 2011 9:35 a.m. EDT
Updated April 25, 2011 4:21 p.m. EDT

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?



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


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


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)


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)
Cantaloupe (BOGO at HT starting 4/27)


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)


Not quite sure yet…….


Teriyaki Tofu and Vegetables


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!