Week 16: Quick fix

Note: Weigh-in coming tonight. I’m at 238.7. I gained about 4 lbs. through two weeks of self-sabotage. More on that when I have time to write about it. For now, enjoy the menu:

It’s funny how the week I asked Chef Brian to write a quick-to-make menu was the week I decided to give up on myself.

I had the show “5 Ingredient Fix” in mind when I asked for the menu, and Chef Brian delivered with a menu that keeps things short — though we’re not sticking to five ingredients. We agreed that spices shouldn’t count as ingredients, for the sake of keeping things flavorful.

Here’s this week’s menu:

Week 16, Meal 1: Beef stir fry with snow peas, tofu and shiitake mushrooms

Week 16, Meal 2: Turkey gyro with feta cheese and tzatziki sauce

Week 16, Meal 3: Fennel-crusted salmon over braised fennel, onion and carrot with roasted fingerling potatoes

Our list is good for two portions of each meal. I double the recipes so I always have leftovers for the next day. I do not double the amounts for ingredients in sauces.

Week 16, Meal 1: Beef stir fry with snow peas, tofu and shiitake mushrooms
1 T vegetable oil
12 oz lean beef (such as beef tenderloin or lean sirloin), thinly sliced
1 inch piece of ginger, grated
1 clove garlic, grated
1 bunch scallions, thinly sliced, white and green reserved separately
1/2 14 oz package extra firm tofu, 1/2 inch dice
6 oz shiitake mushrooms, stemmed and sliced
4-5 oz snow peas, cleaned
2-3 T soy sauce
salt and pepper, to taste

Week 16, Meal 2: Turkey gyro with feta cheese and tzatziki sauce

Meat mix
1/2 pound ground turkey (1)
1/2 yellow onion, grated (2)
1 clove garlic, minced (3)
1 t dried marjoram
1 t dried thyme
1 t cumin
1 t dried oregano
salt and pepper, to taste

Tzatziki sauce
5 oz. non-fat Greek yogurt (4)
1 T cucumber, very small diced, green part only (5)
1 clove garlic, grated
1 T finely chopped yellow onion (use the other 1/2)
1 tomato, small diced (6)
1 lemon juiced (7)

The rest
2 oz. crumbled feta cheese
2 pieces whole wheat pita bread, warmed

Week 16, Meal 3: Fennel Crusted salmon over braised fennel, onion, and carrot with roasted fingerlings

1 t vegetable oil
2 5-6 oz pieces salmon
2 t fennel seed
2 t black peppercorns

Braised vegetables
1 1/2 t olive oil
1 bulb fennel, fronds picked and reserved, bulb very thinly sliced with mandoline or knife (1/8 inch)
1 yellow onion, very thinly sliced (1/8 inch)
1 large carrot, thinly sliced (1/8 inch)
1/3 c white wine
3 c chicken stock
salt, to taste
fennel/pepper mixture, to taste

Roasted fingerling potatoes
6-8 small fingerling potatoes, halved
1 1/2 t vegetable oil
salt and pepper, to taste

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