Monday, April 19, 2010

Menu Plan Monday: Grill-tastic

Happy Monday! I am excited to use our grill this week because it means easier cleanup for mama!! I am also really excited to try a new grilled Buffalo wing recipe that I found. I love wings but the fact that they are deep fried a couple times means my waist line doesn't like them so much! I have posted the recipe below so if you try it, let me know how it works for you. I have also included a recipe for black beans and rice. My little ones just love it !!! (I use chicken broth instead of veggie broth.) Happy eating Y'all!!

Monday: shrimp kabobs, grilled veggies (summer squash, onion and green pepper), brown rice

Tuesday: Grilled pork tenderloin, asparagus, baked potatoes

Wednesday: Leftovers buffet- if its not movin, you can eat it...but mama is not cookin!

Thursday: spaghetti and meatballs, salad, garlic bread

Friday: Pizza Night

Saturday: Grilled Buffalo wings (Recipe below), baked fries, spinach salad

Sunday: Steak fajitas (made on the grill with marinated bell peppers), black beans and rice (Recipe below)

Grilled Buffalo Wings

3 pounds chicken wings, separated at joints, tips discarded
1 cup Louisiana-style hot sauce
1 (12 fluid ounce) can or bottle cola-flavored carbonated beverage
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon ground black pepper, or to taste
1 tablespoon soy sauce


Preheat a grill to medium heat.

In a large pot, mix together the hot sauce, cola, cayenne pepper, black pepper and soy sauce. Add the wings to the sauce - frozen is okay. Place the pot to one side of the grill, so the sauce comes to a simmer.

Use tongs to fish wings out of the sauce, and place them on the grill for 8 to 10 minutes. Then return to the sauce to simmer. Repeat this process for about 50 minutes. The sauce will thicken. When the chicken is tender and pulls easily off of the bone, you have two options. You can dip one last time and serve for sloppy style wings, or serve right off the grill for dryer wings.

Black Beans and Rice

1 teaspoon olive oil
1 onion, chopped
2 cloves garlic, minced
3/4 cup uncooked white rice
1 1/2 cups low sodium, low fat vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
3 1/2 cups canned black beans, drained


In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.

Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

2 comments:

Brandie said...

Your wings sound yummy!

Keli said...

Yum. I love to grill too! I can't wait to try out your grilled buffalo wings!

i am giving away some lysol products on my blog if you're interested. have a great week!