Free Meal Plan- No Red Meat {Week 6}

Here is what’s for dinner this week…

Cream Cheese-and-Pesto-Stuffed Chicken Breasts

Crock Pot Chicken Fajitas

Salmon Cakes & Mashed Potatoes

Four Cheese Baked Penne

Turkey, Tomato & Grilled Cheese Sandwiches

Monday

Cream Cheese-and-Pesto-Stuffed Chicken Breasts

Recipe by Eating Well

• 4 chicken breast halves
• 1 egg white
• 1/2 cup plain breadcrumbs
• 2 teaspoons olive oil

Filling

• 2 tablespoons reduced-fat cream cheese
• 1 tablespoon pesto
• Freshly ground pepper to taste

Directions

1. Preheat oven to 400°F.
2. Combine cream cheese, pesto and pepper in a small bowl with a fork.
3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the breadcrumbs.
5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on a baking sheet coated with cooking spray. Bake about 20 minutes.

Serve with rice and broccoli.

Tuesday

Crock Pot Chicken Fajitas

Recipe & Photo by Erin at $5 Dinners (Every meal Erin makes is only $5!)

• 2 large chicken breasts
• 1 can of Rotel
• 1 green pepper, sliced
• 1 onion, sliced
• 1 tsp cumin
• 1 cup rice
• corn or flour tortillas
• frozen corn
• guacamole (I use store bought, but here is a link to an easy homemade recipe)
• Garnish with shredded cheese, sour cream or salsa (optional)

Directions

1. Marinate chicken in 1 can of Rotel.
2. Slice chicken and place chicken with Rotel in the crock pot.
3. Add sliced green peppers and sliced onions and combine with chicken and Rotel.
4. Cook on high for 6 hours or low for 8 hours.
5. Serve chicken and peppers on tortillas, topped with guacamole, and a side of rice and corn.

Wednesday

Salmon Cakes & Mashed Potatoes

Recipe & photo by Ellie Krieger via Food Network

• 6 slices whole-wheat bread
• 2 (15-ounce) cans boneless salmon, drained
• 2 eggs, lightly beaten
• 5 scallions (green onions)
• 1/2 cup finely chopped canned water chestnuts
• 1/4 cup finely chopped fresh cilantro leaves
• 1/2 teaspoon freshly ground black pepper
• 3 teaspoons olive oil
• Potatoes for mashing or store bought instant

View directions and entire recipe on Food Network.

Thursday

Four Cheese Baked Penne

Recipe & photo by Ellie Krieger via Food Network

• 1 pound whole-wheat penne
• 1 1/2 cups small-curd low-fat cottage cheese
• 1 cup part-skim ricotta cheese
• 1 1/4 cups shredded part-skim mozzarella cheese, divided
• 3 tablespoons chopped parsley
• 2 teaspoons olive oil
• 1 medium onion, chopped
• 4 cloves garlic, finely chopped
• 1 (15-ounce) can low-sodium crushed tomatoes
• 1 (8-ounce) can low-sodium tomato sauce
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 1/2 teaspoon chili flakes
• 3/4 teaspoon salt
• 1/4 teaspoon pepper
• Cooking spray
• 1/4 cup grated Parmesan (3/4 ounces)

View directions and entire recipe on Food Network.

Friday

Turkey, Tomato & Grilled Cheese Sandwiches

I like to use my George Forman Grill for these. Easy and yummy.

• whole grain bread
• 1 slice 2% cheddar cheese
• deli turkey, sliced thin
• 1 slice tomato

Weekend is leftovers!

You might also like:

• Week 10 – Easy Summer Recipes
• Week 19 – Healthy, Kid Friendly Meals by Lisa

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Originally published on April 11, 2009. Last Updated on May 15, 2021 by Amy Locurto

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