Week 3 Menu

Day 1:  Cheesy Beef Bake  I use broccoli instead of spinach (sometimes)
Cheesy Beef Bake

Day 2:  an unhealthy day recipe:
cheesy au gratin potatoes 
Spinach Meatloaf  

Day 3: Chicken Fried Steak (a new recipe)
I will need to double this recipe

Chicken Fried Steak


  •  2 large egg whites
  • 1 tsp garlic salt
  • 1/4 tsp parsley
  • 1 tsp black pepper
  • 8 oz. cubed lean beef steak
  • 8 whole wheat saltine crackers


  1. Crack two eggs and strain out just the whites (toss the yolks).(cook in mic. for dogs)
  2. Place the saltine crackers, garlic salt with parsley and ground pepper in a Ziploc bag (crush up saltine crackers to make crumbs).
  3. Dip the cubed beef in the egg whites and place in Ziploc bag and shake vigorously to coat .
  4. Place on a baking sheet and bake at 350 °F for 25 minutes (flip during baking).

Day 4:   Spicy Burgers

2 lbs. ground beef
2 cups tomatoes, chopped/seeded
1/2 cup cilantro, minced
2 Tbsp chili powder
2 Tbsp jalapeno pepper, seeded/minced
1 tsp oregano
1 tsp cumin
1/2 tsp pepper
8 whole wheat buns or Joseph’s Pita Bread

Combine all ingredients in a bowl, mixing well.  Divide mixture into 8, 1/2 inch thick patties.  Place patties on preheated grill and cook for 6 minutes on each side or until done.  Serve with your favorite salsa (see my recipes)

Day 5:  Southern Oven Fried Chicken

6  4oz. skinless, boneless chicken breasts
2 eggs
1/4 cup low fat milk
1/2 cup pecans, finely chopped
1/3 cup cornmeal
1/3 cup whole wheat flour
1 tsp salt
1 tsp onion powder
1/2 tsp cayenne pepper
1/2 tsp pepper
1 Tbsp smart balance buttery spread, thinly sliced

Preheat oven to 425 degrees with the rack in the center.  Lina a 9×13 inch deep baking dish with heavy aluminum foil.  IN a wide bowl whisk the eggs and milk.  IN another shallow bowl, stir together the pecans, cornmeal, flour, salt, onion powder, cayenne and pepper.

Rinse the chicken under cold water and pat dry with a paper towel.  Dip the chicken breast into the egg mixture and then dredge them in the pecan mixture.  Place the chicken in the baking dish.  Dot each coated breast with smart balance and bake until golden brown–approximately 40 minutes.

Serve with Broccoli.

Day 6:  Roasted Herbed Chicken with Lemon

1 Whole Chicken
1 lemon, cut in wedges
2 tbsp fresh rosemary or 1 1/2 tsp dried
10 cloves garlic
1/4 chicken broth
1 small pat butter, melted
small red potatoes (cubed..as many as desired)
fresh green beans (or whole frozen green beans), quantity as desired
salt and pepper to taste

Clean the chicken and pat dry.  Add chicken to the crock pot.  Drizzle the chicken with butter and then rub with garlic and sprinkle with salt and pepper as desired.  Add to the crockpot, the remaining garlic, broth, and small red potatoes.  Add the green beans on top of the potatoes and sprinkle the rosemary on top of the chicken and green beans.  Garnish the top of the chicken with lemon wedges as desired.  Cook on high 4 hours or low 7-8 hours.

Day 7:  Left overs.

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