Menu for January 23 to 27

This is a big week for us - we are attempting to create the menu and shopping list ourselves. It is a combination of recipes we both use and like, and new ones for both us as well. We have used the weekly flyers to help us develop the menu and shopping list- because money saved on groceries can potentially be spent on shoes! So shopping at DOMINION will bring you the most savings on our list this week. Let us know what you think, and don't forget to send us your favorite recipes to include in future menus.

You can find shopping list here.

Monday: BBQ Chicken with Baked Spuds and Broccoli

4 large boneless, skinless chicken breasts
1/3 cup hoisin sauce
1/3 cup hickory-flavored barbecue sauce
1 tbsp freshly squeezed lemon juice
2 tsp grated gingerroot
1/2 tsp chili powder

4 medium potatoes, washed

1 head of Broccoli florets, washed

Preheat oven to 400F. Spray a medium casserole dish with cooking spray, or line with foil for easy clean up (The dish should be large enough to hold the chicken breasts in one single layer.) Arrange chicken in dish.

Whisk together remaining ingredients in a small bowl. Spoon sauce over chicken and turn chicken to coat both sides.

Cover potatoes in foil and pierce with a fork.

Put uncovered casserole dish in oven, as well as potatoes. Bake for about 30 minutes, or until chicken is no longer pink in the middle. If potatoes still feel hard at this point, finish in microwave.

During last 10 minutes of cooking, steam broccoli.

Serve chicken with sauce spooned over, add sour cream and cheese to potato and broccoli if desired.

*Chicken recipe taken from "Eat, Shrink and Be Merry" by Janet and Greta Podleski


Tuesday: Omelettes

8 eggs
Grated mozzarella cheese
2 bell peppers
1 tbsp milk
Salt and pepper
Cooking spray

Preheat broiler of oven to high. Cut peppers in half and remove seeds and centres. Arrange on a cooking sheet, skin-side up. Broil until skin on peppers begins to blacken and bubble. Remove peppers from oven. Place in a glass dish covered tightly with plastic wrap for about 10 minutes.

Whisk together eggs, milk and salt and pepper. (If you would like a lower-fat version, use only whites for 4 eggs.)

Remove peppers from bowl and peel skin from peppers and discard. Dice remaining peppers.

Spray frying pan with cooking oil and heat. Pour 1/4 of egg mixture into pan. Once egg begins to cook, add some diced peppers and cheese. Flip half of the egg over onto the other half. Once egg has cooked through, remove from pan and serve.
TIP: Serve with toast or fresh fruit on the side.


Wednesday: Butternut Squash Soup

1 large butternut squash, peeled and cut into large pieces.
1 large onion, chopped
1 apple, peeled, cored and cut into chunks
2 900ml cartons of low-sodium chicken broth
1 tbsp curry powder
1/2 cup of sour cream

Sourdough or Crusty Bread

Put squash, onion, apple and chicken broth in a large saucepan and set over high. Bring to a boil, then reduce heat to low. Simmer, covered, until squash is very soft, about 20 to 30 minutes.

Puree soup in batches in a blender or a food processor until smooth. Return to saucepan and stir in curry powder and sour cream until thoroughly combined. Season with salt and pepper.

Serve with bread.
* Soup recipe from "Chatelaine Magazine"


Thursday: Open Chicken Burgers with Sweet Potato Fries

1 package of ground chicken
1 package stove-top stuffing for chicken
Mozzarella cheese
Sourdough or Italian crusty bread
1 bag of frozen sweet potato fries

Cook fries in oven according to package.

Combine ground chicken with stove top stuffing. Form into patties. Heat frying pan with cooking spray, and cook patties until cooked through (turn half-way through). Approximately 10 minutes.

Cut bread into slices. Place patty on a slice of bread, cover with slice of cheese.

Serve with fries and any other toppings you like.


Friday: Pizza Party

Pre-made pizza dough or crust
Pizza Sauce
Mozzarella Cheese
Toppings as you like

Have Fun!