a week of meals for savvy SBD cooks

iVillage Member
Registered: 03-26-2003
a week of meals for savvy SBD cooks
Tue, 07-03-2007 - 5:20pm

I just saw this on the Tyra Banks show (Wimbledon was rained out) and copied it off her website. It's a weeks' worth of meals for $100 in time-saving ways. Use appropriate substitutions (i.e. no sugar added, whole grains, etc.) to make the meals South Beach friendly.

Good luck!
Mags
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THE GROCERY LIST
3 lbs Ground lean Beef
3 lbs Chicken boneless breasts or thighs
1 bag shredded cheddar/jack cheese
1 bag shredded mozzarella cheese
4 - 14 oz. cans tomato sauce
2 - 14 oz. cans diced tomatoes
2 - 14 oz. cans Enchilada sauce
1 dozen corn Tortillas
1 box Taco shells
I bottle BBQ Sauce
2 prepared (Boboli) pizza crusts
3 white onions
1 red onion
1 clove garlic
1 bag white rice or instant rice
I bag spaghetti
2 bags Salad Mix
1 bag frozen vegetables
1 pack instant beef gravy of jar of gravy
1 box Oven Ready Lasagna
1 bag Frozen Stir fry vegetables
1 box gallon freezer bags

The Basic 3
Total time – 1 hour

Ground Beef Mixture
3 lbs ground beef
1 onion, chopped
3 cloves garlic, chopped
salt & pepper

Brown ground beef in skillet. Add chopped onions and garlic, sprinkle with salt and pepper. Finish cooking. Drain, spread onto aluminum foil lined cookie sheet and cover with plastic wrap. Cool in refrigerator for 20 minutes. Separate into 4 zip- close freezer bags. Roll bag over itself up to the seal and squeeze out air. Seal the bag and refrigerate or freeze for later use.

Chopped Chicken Mixture
3 lbs boneless, skinless chicken breasts
1 onion chopped
3 cloves garlic, chopped
olive oil
salt & pepper

Chop chicken into 1/4” pieces. Add oil to warming sauté pan. Cook chicken, stirring occasionally, until starting to turn white. Mix in onions, garlic, salt and pepper and finish cooking. Drain, spread onto aluminum foil lined cookie sheet and cover with plastic wrap. Cool in refrigerator for 20 minutes. Separate into 4 zip- close freezer bags. Roll bag over itself up to the seal and squeeze out air. Seal the bag and refrigerate or freeze for later use.

Tomato Sauce
4 cans tomato sauce
2 cans crushed tomatoes
4 Tablespoons olive oil
1 bay leaf

Mix ingredients and simmer 20 minutes. Cover, cool, and save in refrigerator in 1 large container or several smaller containers.

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MEALS

Tacos with lettuce and tomato
1 pack ground beef or chicken mixture
1⁄2 cup tomato sauce
1 teaspoon chili powder
1⁄2 teaspoon cumin
taco shells
chopped lettuce
chopped tomato
shredded cheddar/jack cheese

Heat beef or chicken mixture with tomato sauce and spices until simmering. Heat taco shells in oven. Scoop meat mixture into taco shells, top with lettuce, tomato, cheese and favorite salsa.

Spaghetti Bolognese with salad
Beef mixture
4 cups Tomato sauce
1 teaspoon Italian herbs – 1⁄2 tsp oregano, 1⁄2 tsp basil
Spaghetti

Cook pasta in well-salted boiling water until done 10-12 minutes. Mix together beef mixture, tomato sauce and herbs. Heat until simmering. Pour sauce over pasta and serve with green salad and bread.

Chicken and Vegetable Stir Fry with rice
Chicken mix
Bottled stir fry sauce
Rice
Mixed stir fry vegetables (frozen or fresh) – broccoli, carrots, celery, mushrooms, onions, water chestnuts

Cook rice. Cook vegetables in wok or sauté pan. Add chicken mix and sauce. Heat to simmer. Serve over rice.

Chicken Enchiladas with chopped lettuce and tomato
Chicken or beef mixture
1⁄2 cup Tomato sauce
Canned enchilada sauce, red with beef or green with chicken
Corn tortillas
Shredded cheddar/jack cheese
Chopped lettuce
Chopped tomato
Chopped onion

Heat meat mixture in microwave. Mix enchilada sauce and tomato sauce. Ladle sauce into 9”x9” pan. Place layer of tortillas. Sprinkle on some meat mixture, cheese and onions. Ladle on sauce. Repeat layer. Add layer of tortillas, sauce and cover with cheese. Bake. Take out of oven and let set 10 minutes. Cut into squares and serve sprinkled with chopped lettuce and tomato.

Spinach Lasagna with salad
Beef mixture
1 pint Ricotta or small curd cottage cheese
Oven-ready lasagna pasta
Shredded mozzarella cheese
Spinach - Fresh or thawed frozen
Tomato sauce
1 teaspoon Italian herbs – 1⁄2 tsp oregano, 1⁄2 tsp basil
Parmesan cheese

Mix beef, spinach, tomato sauce, herbs and ricotta/cottage cheese together. Spoon mixture into the bottom of a 9”x9” pan, cover with lasagna pasta. Repeat layers twice. Cover top layer with sauce, mozzarella cheese and sprinkled parmesan cheese. Bake. Cut into squares and serve with bread and green salad.

Barbequed Chicken Pizza with salad
Chicken mixture
Shredded mozzarella cheese
1⁄4 cup Tomato sauce
Barbeque sauce
Chopped red onion
Cilantro fresh or dried
2 Prepared pizza crusts (Boboli)

Mix tomato and barbeque sauces – ladle onto crust. Top with cheese, chicken and onion. Sprinkle on cilantro. Bake and serve with salad.

Shepherd’s Pie
Beef mixture
1⁄4 cup Tomato sauce
Jar or instant packet of beef gravy
2 cups thawed frozen mixed vegetables
Instant mashed potatoes

Prepare potatoes according to box recipe, set aside. Mix all other ingredients and pour into 9”x9” pan. Scoop potatoes on top and smooth out to cover mixture. Bake until potatoes just brown and mixture hot. Scoop out and serve.

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