The Thursday Three-Day Menu Plan

13 Jan

Here is the 3-day menu plan for this week! Enjoy and be sure to check out past weeks for more well-balanced meals. Have ideas or suggestions? Try something and loved it or hated it? Let us know please — tweet with us @OBBSheila!

Breakfast:
Smoothie of your choice

1st Lunch:
Smoked Salmon with Creamy Cucumber Salad
Turkey and Pineapple Slaw Wrap
Chicken and Peaches Platter

2nd Lunch:
Smoothie of your choice

Dinner:
Thai Red Curry Soup
Roasted Chicken with Carrots, Olives and Lemon
Halibut with Citrusey Tomatoes and Capers with side of brown rice (1/2 cup)

Spinach, Grape and Coconut Smoothie
1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut milk

  1. Place grapes, spinach, ice and coconut milk in a blender.
  2. Blend until smooth and frothy.

Strawberry Flax Smoothie
1 cup frozen strawberries
3/4 cup plain yogurt
1/2 cup fresh orange juice
1 tablespoon honey or agave nectar
1 tablespoon flaxseed meal

  1. Place all ingredients in a blender.
  2. Blend until smooth an frothy

Raspberry Nut Smoothie
3/4 cup milk of your choice
3/4 cup frozen raspberries
1/2 banana
1 tablespoon natural almond butter
1 tablespoon agave nectar or honey

  1. Place all ingredients in a blender.
  2. Blend until smooth and frothy.

Gingery Berry and Oat Smoothie
1/4 cup old fashioned rolled oats
1/2 cup frozen blueberries
1/2 cup plain yogurt
1/2 cup ice
1 tablespoon agave nectar or honey
1/4 to 1/2 teaspoon fresh grated ginger

  1. Place oats and 1/2 cup water in a blender.
  2. Let soak until oats have softened, about 15 minutes.
  3. Add blueberries, yogurt, ice, sweetener and ginger.
  4. Blend until smooth and frothy.

Spiced Pumpkin Smoothie
1 cup ice
1/2 cup milk of your choice
1/3 cup pure pumpkin puree
1 tablespoon agave nectar or honey
pinch of ground nutmeg

  1. Place all ingredients in a blender.
  2. Blend until smooth and frothy.

Blackberry Cinnamon Smoothie
3/4 cup frozen blackberries
1/4 cup plain yogurt
1/4 cup milk of your choice
1 tablespoon agave nectar or honey
pinch of ground cinnamon

  1. Combine all ingredients in a blender.
  2. Blend until smooth and frothy.

Smoked Salmon with Creamy Cucumber Salad (Serves 6)
2 bunches of watercress, stems removed
1 pound thinly sliced smoked salmon
2 teaspoons prepared horseradish
2 teaspoons coarse-grain mustard
1/2 cup sour cream
1/4 cup fresh lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 seedless cucumber or 1 regular cucumber, quartered lengthwise and thickly sliced
2 tablespoons finely chopped fresh dill
1 lemon, cut into wedges
rice crackers

  1. Divide watercress and salmon among plates
  2. In a large bowl, combine horseradish, mustard, sour cream, lemon juice, salt and pepper. Transfer half the dressing to a small bowl and set aside.
  3. Add cucumber to the large bowl and toss. Divide among plates and sprinkle with dill.
  4. Serve with reserved dressing, lemon wedges and crackers.

Turkey and Pineapple Slaw Wrap (serves 6)
1/2 pineapple, cut into strips
2 carrots, cut into strips
10 dates, pitted and roughly chopped
12 ounces turkey, cut into thin strips
1 head Napa cabbage, thinly sliced
1 cup sour cream
1/4 cup white wine vinegar
2 teaspoons caraway seeds
1 teaspoon kosher salt
1/4 teaspoon black pepper
brown rice tortillas

  1. In a large bowl, combine pineapple, carrots, dates, turkey and cabbage.
  2. In a separate bowl, whisk together sour cream, vinegar, caraway seeds, salt and pepper. Pour dressing over the slaw; toss.
  3. Divide among tortillas and roll into wraps.

Chicken and Peaches Platter (serves 6)
2 heads romaine lettuce
1 store bought rotisserie chicken, meat thickly sliced
2 ripe peaches, roughly chopped
3 ounces (3/4 cup) blue cheese or goat cheese, crumbled
1/2 cup almonds, roughly chopped
1/4 cup white wine vinegar
1/4 cup extra-virgin olive oil
1 teaspoon kosher salt
1/4 teaspoon black pepper

  1. Arrange lettuce, chicken, peaches, cheese and almonds on a plate.
  2. In a small bowl, whisk together the vinegar, oil, salt and pepper. Drizzle vinaigrette over the salad and toss.

Thai Red Curry Soup (serves 4)
12 ounces chow mein noodles or rice sticks
1 1/2 tablespoons red curry paste
2 14-ounce cans coconut milk
1/2 cup low-sodium chicken broth
2 teaspoons grated ginger
kosher salt
4 ounces sugar snap peas, cut in half
4 ounces shitake mushrooms, sliced
1 pound medium shrimp, peeled and deveined
1 cup fresh cilantro leaves

  1. Cook noodles according to package directions.
  2. Meanwhile, in a medium saucepan, over medium-high heat, combine the curry paste, coconut milk, broth, ginger and 1/2 teaspoon salt. Bring to a boil.
  3. Add the peas, mushrooms and shrimp. Lower the heat and simmer until shrimp are cooked through and the vegetables are tender, about 4 minutes.
  4. Divide the noodles and soup among 4 bowls. Sprinkle with cilantro.

Roasted Chicken with Carrots, Olives and Lemon (serves 4)
1 chicken, cut into 10 pieces
2 pounds carrots, cut into 2-inch pieces (halved lengthwise if thick)
1/2 cup pitted kalamata olives
4 bay leaves
1 lemon, cut into wedges
2 tablespoons olive oil
kosher salt and black pepper
1 teaspoon paprika

  1. Heat oven to 425. On a large rimmed baking sheet, toss the chicken, carrots, olives, bay leaves, lemon, oil, 1 teaspoon salt and 1/4 teaspoon pepper. Arrange in a single layer and sprinkle the chicken with paprika.
  2. Roast, tossing vegetables once, until the chicken is cooked through and carrots are tender, 45 to 60 minutes.

Halibut with Citrusy Tomatoes and Capers (serves 4)
1 tablespoon plus 1 teaspoon olive oil
2 cloves garlic, sliced
1 pint of grape tomatoes, cut in half
1/2 cup fresh orange juice
1/2 cup fresh flat-leaf parsley
2 tablespoons capers
kosher salt and black pepper
4  4 to 6-ounce pieces skinless halibut fillet or other firm fleshed white fish

Sources:
http://www.realsimple.com
http://www.wholeliving.com

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One Response to “The Thursday Three-Day Menu Plan”

  1. Find Store Sales January 13, 2011 at 4:17 pm #

    Great post you got here. I appreciate the time involved in coming up such informative post. I will be coming back for more. Thanks!

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