Welcome to Dinner By the Week

If you are anything like me, unless I plan out my menus ahead of time, when dinner time comes around I find myself scrounging in the refrigerator for something that isn't frozen. Worst case scenario...we go out to eat.

To counter this, each week, I peruse my cookbooks, decide on a menu, and shop accordingly. I find that 75% of the ingredients I need for my menu are staples I keep on hand. The rest I buy at the grocery store each week. I find this cuts down on waste, impulse shopping, and I never have to make that emergecy trip to the store because I am short one vital ingredient.

I am sharing with you the menus I create each week, along with the list of ingredients needed to prepare each recipe. I hope you enjoy and I look forward to your comments.

Peggy



Tuesday, August 23, 2011

Chicken Noodle Roll-Ups/ Garden Salad

Chicken Noodle Roll-Ups

6 uncooked lasagna noodles
4 ounces boneless skinless chicken breasts, cut into chunks
1 cup finely chopped broccoli
1 cup low fat cottage cheese
1/8 cup egg product
1 teas. minced chives
1/8 teas. ground nutmeg
1/8 teas. ground black pepper
1/4 teas. garlic
1 Tbl. reduced calorie margarine
2 Tbl. all-purpose flour
1 cup reduced sodium chicken broth
1/2 cup skim milk
1/2 teas. dry mustard
1 medium tomato, seeded and chopped

1) Cook lasagna accrding to package directions. Drain and rinse well under cool water. Place in single layer on a sheet of aluminum foil to cool.

2) Preheat oven to 375. Place chicken in food processor and grind until finely chopped.  Spray large non-stick pan with cooking spray and place over medium heat.  Add chicken; cook 4 minutes or until no longer pink.  Stir in broccoli; cook until broccoli is crisp-tender, about 3 minutes. Spread out on cookie sheet to cool.

3) Combine cottage cheese, egg product, chives, nutmeg, black pepper, and garlic in medium bowl.  Stir in cool chicken mixture.  Spread about 1/3 cup of mixture onto each lasagna noodle.  Roll up noodles, starting at the short end. Place rolls, seam side down, in 10X8 inch baking dish lined with foil; set aside.

4) Melt margarine in small saucepan over medium-high heat. Stir in flour and cook for 1 minute.  Whisk in chicken broth, milk, and mustard.  Cook, stirring constantly, until thickened.  Pour sauce over filled lasagna rolls; sprinkle with tomato.  Cover with foil and bake until filling is set.


Although I made this recipe with chicken, it would work equally well with ground beef or turkey.  Also, although we liked the flavor, I would experiment with different spice combinations next time I make it.  I also put the broccoli in the food processor to get it to the same consistency as the chicken. I had to put a bit of cornstarch in my sauce to get it to thicken to the consistency I wanted, but this is something you can play with.  Served with a nice salad and this is a meal to itself.

Serves: 4-6
Prep time: 20 min
Cook time: 30-35 min.

Calories: 179 not including salad/salad dressing
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