RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 1
Sweet Potato and Black Bean Chili
WEDNESDAY Makes 4 servings
WHAT YOU WILL NEED
2
1
1
4
2
4
½
¼
2½
2
1
4
½
tablespoon Rouses olive oil
medium-large sweet potato, peeled and diced
large onion, diced
cloves garlic, minced
tablespoons chili powder
teaspoons ground cumin
teaspoon ground chipotle chile
teaspoon salt
cups water
15-ounce cans black beans, rinsed
14-ounce can diced tomatoes
teaspoons lime juice
cup chopped fresh cilantro
HOW TO PREP
Combine oil, sweet potato, and onion in a Dutch oven over mediumhigh heat. Cook until the onion begins to soften (about 4 minutes) then
add garlic, chili powder, cumin, chipotle and salt and cook for about 30
seconds more. Add the water and bring to a simmer, then cover and
reduce heat to a soft simmer and cook until the sweet potato is tender
(about 10 minutes).
Add beans, tomatoes and lime juice and increase to a high heat to return
to a roaring simmer, stirring often. Reduce heat to a soft simmer about 5
minutes. Remove from heat and stir in cilantro.
Nutrution Facts: 307 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 0 mg
Cholesterol; 51 g Carbohydrates; 12 g Protein; 14 g Fiber; 494 mg
Sodium; 947 mg Potassium
Tags: Vegetarian, High Fiber, Low Calorie
Slow Cooker Barbeque Pulled Chicken
THURSDAY Makes 8 servings
This barbeque pulled chicken is very versatile — eat it as a slider or
whichever way you like.
WHAT YOU WILL NEED
2½ 1
1
3
2
1
1
1
1
2
pounds boneless, skinless chicken breast
8 ounce can tomato sauce (no salt added)
4 ounce can chopped green chiles, drained (no salt added)
tablespoons cider vinegar
tablespoons local honey
tablespoon smoked paprika
tablespoon tomato paste
tablespoon low-sodium Lea and Perrin’s Worcestershire sauce
teaspoon ground chipotle chile
teaspoons dry mustard
1
2
small onion, chopped
clove garlic, minced
HOW TO PREP
Combine tomato sauce, chiles, vinegar, honey, paprika, tomato paste,
Worcestershire sauce, mustard, ground chipotle and mix until smooth.
Combine sauce, chicken breasts, onion, and garlic in 6-quart slow cooker.
Cook on low with lid on for 5 – 7 hours. Remove chicken and shred by
pulling it apart with two forks. Return chicken to slow cooker, mix well with
sauce, and serve as desired.
Nutrution Facts: 124 Calories; 2 g Fat; 43 mg Cholesterol; 156 mg
Sodium; 296 mg Potassium; 11 g Carbohydrate (1 g Fiber, 8 g Sugar);
14 g Protein
Tags: Diabetic Appropriate, Low Calorie, Low sodium
Oven “Fried” Catfish
FRIDAY Makes 6 servings
Save calories and fat by oven frying instead of frying in oil.
WHAT YOU WILL NEED
1½ pounds catfish filets
½ cup, whole-grain yellow cornmeal
1 teaspoon paprika
1 teaspoon dried thyme
½ teaspoon celery seed
½ teaspoon onion powder
½ teaspoon garlic powder
1 teaspoon black pepper
½ cup fat free milk
Best Choice Canola oil spray
HOW TO PREP
Preheat oven to 425 degrees F and line a baking sheet with aluminum foil
and spray with olive oil.
Mix cornmeal and spices in a dish and pour milk into a separate bowl. Dip
catfish into milk and liberally coat fish with spices and place onto baking
sheet. When all fish are coated, spray once more with olive oil and bake
in the oven for 15 minutes.
Nutrution Facts: 221 Calories; 9 g Total Fat (3 g saturated fat); 67
mg Cholesterol; 67 mg Sodium; 389 mg Potassium; 10 g Carbohydrate
(1 g fiber, 0 g sugar); 24 g protein
Tags: Low Sodium, High Potassium, Diabetes Appropriate, Low Calorie
Pork Chile-Lime Noodles
SATURDAY Makes 6 servings
WHAT YOU WILL NEED
½ pound thin cut pork chops, cut into strips
RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 1
8
½
1
2
3
2
1
4
3
2
6
1
ounces whole-wheat spaghetti
cup dry sherry
teaspoon freshly grated lime zest
tablespoons lime juice
tablespoons reduced-sodium soy sauce
tablespoons chile-garlic sauce
tablespoon Rouses olive oil, divided
large eggs, beaten
cups sliced shiitake mushroom caps
red, orange or yellow bell peppers, sliced
cups thinly sliced green cabbage
bunch scallions, diced
HOW TO PREP
Prepare spaghetti according to package instructions.
Meanwhile, combine and mix the sherry, lime zest, lime juice, chile-garlic
sauce, and soy sauce. Set aside.
Heat half the oil in a wok or large skillet and scramble the eggs, then
set aside. Add pork strips and cook for 3-4 minutes before adding the
remaining vegetables (mushrooms, peppers, cabbage). Stir fry until the
vegetables are cooked and add the sauce, noodles, and eggs – cook for
1 minute and garnish with scallions.
Nutrution Facts: 370 Calories; 10 g Total Fat (2 g saturated fat; 3
g monounsaturated; 1 g polyunsaturated ); 164 mg Cholesterol; 146 mg
Sodium; 369 mg Potassium; 51 g Carbohydrate (8 g fiber, 9 g sugar);
20 g protein
Tags: Low Sodium, High Potassium, High Protein
Chicken Fajitas
MONDAY Makes 6 servings
WHAT YOU WILL NEED
1½ pounds skinless, boneless chicken breasts
2 tablespoons canola oil
1 large onion, sliced
3 bell peppers of various colors, sliced
Whole wheat tortillas (optional)
For the marinade:
2 Tbsp lime juice
3 Tbsp olive oil
1 garlic clove, minced
½ teaspoon ground cumin
½ teaspoon chili powder
½ jalapeno, seeded and minced
¼ cup chopped cilantro
HOW TO PREP
In a large bowl, mix the marinade ingredients together. Add the chicken
and let it marinate for 1-8 hours in the refrigerator.
Remove the chicken from the marinade and cook in a large cast iron
skillet with 1 tablespoon of canola oil. Cook chicken a little longer than
usual to get some charring on each side. Once cooked, remove and wrap
them together in foil to retain heat while cooking the vegetables.
Add the other tablespoon of oil to the skillet and add the onions and
peppers to the skillet. Allow the vegetables to cook undisturbed for about
2 minutes to create some charring. Continue to cook the vegetables by
stirring them for another 2 minutes. Cut the chicken into slices and serve
with the vegetables on tortillas with salsa or guacamole.
Nutrution Facts: 323 Calories; 16 g Fat (2 g Saturated, 10 g
Monounsaturated, 3 g Polyunsaturated); 56 mg Cholesterol; 222 mg
Sodium; 22 g Carbohydrate (3 g Fiber, 4 g Sugar); 25 g Protein
Tags: High in Heart Healthy fats, Diabetes Appropriate
Cauliflower Mashed Potatoes (Side Dish)
TUESDAY Makes 4 servings
This recipe provides 93% of your DV for vitamin C and is a great recipe
for cutting down carbohydrates. 1 small potato has 29 grams of carbs
while 1 cup of cauliflower only has 5 grams.
WHAT YOU WILL NEED
1 head cauliflower, cut into 8 cups of florets
4 cloves garlic, minced
1/3 cup nonfat milk
4 teaspoons Rouses olive oil, divided
1 teaspoon Brummel and Brown Yogurt Spread
½ teaspoon salt
Ground pepper to taste
1 bunch green onion for garnish
HOW TO PREP
Place florets and garlic in a microwave-safe bowl with 1/4 cup water,
cover and microwave on for 3 to 5 minutes
Place the cooked cauliflower and garlic in a food processor. Add milk, 4
teaspoons oil, yogurt spread, salt and pepper and blend until smooth and
creamy. Garnish with green onions and serve hot.
Nutrution Facts: 83 Calories; 6 g Fat (1 g Saturated; 4 g
Monounsaturated; 1 g Polyunsaturated); 0 mg Cholesterol; 353 mg
Sodium; 46 mg Potassium; 6 g Carbohydrates (2 g fiber; 2 g sugar);
3 g Protein
Tags: Vegetarian, Low Calories, Diabetes Appropriate
RECIPES
Rouses Dietitian Recommends
Fast Busting Meal Plan: Week 1
SHOPPING LIST
MEAT:
SPICES:
4 pounds boneless, skinless chicken breasts
1½ pounds catfish filets
½ pound thin cut pork chops,
5 teaspoon ground cumin
2 tablespoons and ½ teaspoon chili powder
¾ cup chopped cilantro
3 tablespoons cider vinegar
2 tablespoons Rouses honey
1 tablespoon smoked paprika
1 tablespoon low-sodium Lea and Perrin’s
Worcestershire sauce
1½ teaspoon ground chipotle chile
2 teaspoons dry mustard
1 teaspoon paprika
1 teaspoon dried thyme
½ teaspoon celery seed
½ teaspoon onion powder
½ teaspoon garlic powder
3 teaspoon black pepper
½ cup dry sherry
3 tablespoons reduced-sodium soy sauce
2 tablespoons chile-garlic sauce
¾ teaspoon salt
PRODUCE:
2
1
5
3
11 3
6
2
1
1
½
large onion
small onion
bell peppers of various colors
limes for 4 tablespoons and 4 teaspoons lime juice
and 1 teaspoon lime zest
cloves of garlic
cups sliced shiitake mushroom caps
cups thinly sliced green cabbage
bunch scallions
medium-large sweet potato
head cauliflower, cut into 8 cups of florets
jalapeno
DAIRY:
2 cups nonfat milk
4 large eggs
1 teaspoon Brummel and Brown Yogurt Spread
CANNED ITEMS:
1
1
2
1
1
8 ounce can tomato sauce (no salt added)
4 ounce can chopped green chiles (no salt added)
15-ounce cans black beans (no salt added)
14-ounce can diced tomatoes (no salt added)
tablespoon tomato paste
MISC:
8 ounces whole-wheat spaghetti
Whole wheat tortillas (optional)
CHECK THE PANTRY:
2 tablespoons canola oil
7 tablespoons and 1 teaspoons Rouses olive oil
½ cup, whole-grain yellow cornmeal
Best Choice canola oil spray
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