SUNDAY 31st AUGUST
White Chili with Ground Turkey
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Ready In: 45 Minutes
Yields: 6 servings
"Browned ground turkey and cannellini beans are combined with green chilies, onion and garlic in this chicken stock based soup seasoned with cumin, oregano and cinnamon. Serve with grated jack cheese."
INGREDIENTS:
3/4 onion, chopped
2-1/4 cloves garlic, minced
1-1/4 pounds ground turkey
1-1/2 (4 ounce) cans canned
green chile peppers, chopped
2-1/4 teaspoons ground cumin
2-1/4 teaspoons dried oregano
3/4 teaspoon ground cinnamon
ground cayenne pepper to taste
ground white pepper to taste
2-1/4 (15 ounce) cans cannellini beans
3-3/4 cups chicken broth
1-1/2 cups shredded Monterey Jack cheese
DIRECTIONS:
1. In a large pot over medium heat, combine the onion, garlic and ground turkey and saute for 10 minutes, or until turkey is well browned. Add the chile peppers, cumin, oregano, cinnamon, cayenne pepper to taste and white pepper to taste and saute for 5 more minutes.
2. Add two cans of the beans and the chicken broth to the pot. Take the third can of beans and puree them in a blender or food processor. Add this to the pot along with the cheese. Stir well and simmer for 10 minutes, allowing the cheese to melt.
Serve with white rice
MONDAY 1 SEPTEMBER
Grilled Porterhouse steaks, sauteed mushrooms, garlic mashed potatoes
TUESDAY 2 SEPTEMBER
Leftover night
WEDNESDAY 3 SEPTEMBER
Grilled Portobello Sandwich with Roasted Red Pepper Aioli
Ingredients
~ROASTED RED PEPPER AIOLI~
1/2 cup Best Foods/Helman's Light Mayonnaise
3 cloves garlic, pressed
1/2 Tbsp lemon juice
7 oz roasted red pepper (2 large peppers)
~PORTOBELLO MUSHROOMS~
4 Large Portobello mushrooms
1/4 cup balsamic vinegar
2 Tbsp olive oil
1/8 tsp salt
1 tsp dried basil
1 tsp dried oregano
3 cloves garlic, pressed
4 whole wheat hamburger buns (I used buns that were 140 calories each)
4 slices of Sargento Reduced Fat Provolone cheese
One additional roasted red pepper cut into slices for topping the portobello and cheese. Nutritional Info
Fat: 10.0g
Carbohydrates: 23.1g
Calories:201.2
Protein: 9.8g
Make the Aioli first so it has time to allow the tastes to blend:.Combine in a food processor: the mayonnaise, 3 cloves of garlic, lemon juice, and 7 ozs (2 peppers worth) roasted red pepper. Spoon into a container and put in the refrigerator to sit. This recipe makes a full cup of aioli (at least double the amount you would need for 4 sandwiches). I recommend using it in other recipes or freezing for your next batch of portobello sandwiches..
Marinade and Mushrooms:In a ziplock bag, combine balsamic vinegar, olive oil, 3 cloves of garlic, salt, basil, and oregano. Shake to mix. Take the portobello mushrooms and remove the stems. Using a spoon, remove the gills from the underside of the mushrooms. Add the mushrooms to the bag of marinade and marinate for at least half an hour ( I usually prep them the night before and pull them out for dinner the next day and then skip the basting), turning occasionally to make sure all the mushrooms are equally marinated..Preheat your grill for medium high heat..Brush grate with oil, or spray with cooking spray away from the heat or flame. Place mushrooms on the grill, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling. .Assemble the sandwich with the wheat buns, mushroom with cheese, 2 Tbsp of Aioli sauce, and extra roasted red pepper slices..
NOTE: To roast red peppers, place your rack on the top level in your oven, allow the oven to preheat for 5 minutes, place large strips of red pepper on a sheet skin side up. Broil for 8-10 minutes until pepper skin starts to char, turning half way through cooking. Pull skin off the pepper strips once they have cooled (this is why larger strips of pepper are better - the more strips you have, the longer it takes to peel them.)
Serve with steak fries and salad
THURSDAY 4 SEPTEMBER
Use up frozen Enchilada casserole. Serve with mexican rice.
Ensalada de Nopalitos (Cactus Salad)
I N G R E D I E N T S
3 cups cooked nopales (nopalitos)
3 tablespoons chopped white onion
1/2 cup chopped cilantro
1/2 teaspoons dried Mexican oregano
2 tablespoons fresh lime juice or vinegar
T O P P I N G
3 tomatoes, sliced
1/3 cup chopped cilantro
1/3 cup crumbled queso fresco or añejo or Monterey jack cheese
1/3 cup purple onion rings
3 canned chilies jalapeños en escabeche, cut into quarters lengthwise
1 avocado, peeled and sliced (optional) romaine lettuce for the side of the serving platter
I N S T R U C T I O N S
Mix the nopalitos with the next four ingredients and set aside to season for 30 minutes. Stir well and adjust seasoning.
Spread the nopalitos over the platter about 1 1/2 inches deep. Decorate with the tomatoes slices and top with cilantro, cheese, onion rings, chile strips, and slices of avocado (if used).
Overlap the romaine leaves around the edges of the platter and serve at room temperature.
FRIDAY 05 SEPTEMBER
Grilled Rosemary Chicken
by the Editors of Easy Home Cooking Magazine
Browse the article Grilled Rosemary Chicken
Grilled Rosemary Chicken
Prep and Cook Time: 30 minutes
Yield: Makes 4 servings
Ingredients:
2 tablespoons minced fresh rosemary
2 tablespoons lemon juice
2 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon salt
4 boneless skinless chicken breasts (about 1 pound)
Preparation:
1. Spray cold grid of grill with nonstick cooking spray. Prepare grill for direct cooking.
2. Whisk together rosemary, lemon juice, oil, garlic and salt in small bowl. Pour into shallow glass dish. Add chicken, turning to coat both sides with lemon juice mixture. Cover; marinate in refrigerator 15 minutes, turning chicken once. Remove chicken; discard marinade.
3. Grill chicken over medium-hot coals 5 to 6 minutes per side or until chicken is no longer pink in center. Serve with grilled or steamed fresh vegetables; if desired.
Serve with grilled zuchini and brown rice.
SATURDAY 6 SEPTEMBER
Citrus-Rubbed Whole Duck Recipe
From Emeril Lagasse, this is a great duck recipe. The citrus aroma fills the kitchen while it's cooking. The skin is crisp, and the duck is moist and tender.
by lazyme
2¼ hours 15 min prep
SERVES 3 -4
3 oranges
2 lemons
3 tablespoons coarsely-cracked black pepper
2 tablespoons salt
5 lbs duck, whole
Preheat oven to 350 degrees.
Zest oranges and lemons and chop zest finely.
Squeeze juice from oranges and lemons.
In a small bowl combine zest, juice, pepper and salt.
Rub duck, inside and out, with all of the citrus-pepper mixture.
In a roasting pan set duck on a vertical roaster and cook about 2 1/2 hours, or until well-browned and crispy.
Let rest, loosely covered with foil, 10 minutes before carving.
Ginger Citrus Rice
Ingredients
2 tablespoons canola oil
2 tablespoons fresh ginger root, peeled and grated
1/2 teaspoon ground cumin
4 cups water
2 cups basmati rice
2 teaspoons salt
1 large lime, zested and juiced
Nutritional Info
Fat: 2.6g
Carbohydrates: 23.0g
Calories:126.5
Protein: 2.2g
1. In 3-quart saucepan over medium heat, heat canola oil until very hot, but not smoking.2. Add ginger root and ground cumin and cook for 1 minute. 3. Add 4 cups water and bring to a boil. Stir in rice and salt. Reduce heat to low; cover and cook 15 to 18 minutes until all water is absorbed and rice is tender. 4. Stir in lime juice and zest.Makes 12 (1/2 cup) servings.
Serve with baked acorn squash.
SUNDAY 7 SEPTEMBER
Beef Tongue in a Rich Tomato Sauce
Ingredients:
1 2 to 3 lb beef tongue
4c cider, wine, beer, stock, or combination thereof.
3 cloves garlic, whole
Fresh herbs.
6-7 cloves Garlic, minced
1 onion
1 bay leaf
2 tbsp tomato paste
1/3 soy sauce
2 c beer – preferably Strong Brown ale or Belgian-style
2-3 tbsp tamarind paste
2 tbsp molasses
4 pcs thick cut bacon, cut into lardons
3 tbsp fresh tarragon
1 14 oz can tomatoes
Wash the tongue. You can scrub it, or you can blanch it in boiling water with a cup of vinegar added to it, like I did.
Rinse out pot or pressure cooker. Add tongue, 4 cups of cooking liquid (as above), fresh herbs, and garlic cloves. Braise for 1 hours (pressure cooker) or 2 hours (normal pot).
Towards the end of this time, fry the bacon in a medium-sized pot and reserve it, leaving the rendered fat in the pan. Saute the onion in the bacon fat until it is nearly translucent. Add the garlic and saute. Add the tomato paste and saute until it browns slightly. (You need to be done cooking the tongue by this time if you're using the pressure cooker.) Add the can of tomatoes, 2 ½ cups of the braising liquid, the bay leaf, the soy sauce, the beer, the tamarind, the molasses and the tarragon. Let cook for 20 minutes. Puree the sauce in small batches in a blender or food processor. Thicken the sauce if you like.
Remove the outer layer of skin from the tongue. It should slough off very easily now. Cut the tongue into slices. Add the tongue slices and the bacon lardons to the sauce. Cook 10 minutes. Serve.
Cheese Filled Plantain Fritters (Piononos)
Piononos are the perfect finger food. These delicious plantain bites are battered, fried, and stuffed with cheese.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
3 ripe plantains (yellow stage)
2/3 cup of Cheddar cheese (shredded)
2 eggs
1/4 teaspoon salt
1 tablespoon flour
1 tablespoon of water
toothpicks
vegetable oil for frying
Preparation:1. Peel the plantains. Slice each one lengthwise into 4 equal slices.
2. In a frying pan, lightly fry the slices on each side until slices are pliable, not brittle.
3. Remove the slices and drain on paper towels until cool enough to handle.
4.Form each slice into a ring, with ends overlapping about an inch. Secure with toothpicks.
5. Stuff each ring with cheddar cheese. Squeeze the cheese together slightly so that it will not fall apart.
6. In a bowl, mix together the eggs, salt, flour and water.
7. Cover the open ends of the piononos with the flour and egg mix.
8. Fry the piononos on each end until it is sealed and golden.
Servings: Makes 12 fritters.
Sweet And Spicy Black Bean Recipe
Ingredients:
2 Tbs. olive oil
2 med. onion, finely chopped
1 to 2 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
4 15 ounce cans of black beans, rinsed and drained
1 28 ounce can of diced tomatoes, undrained with basil, garlic, oregano, if you can find it
1/3 cup honey
1/3 cup packed light brown sugar
1 tsp. ground ginger
1 tsp. salt
Directions:
Heat the olive oil in a frying pan over medium high heat. When it's hot add the onion and stir. Cook the onion for 20 to 25 minutes until it cooks down to about half of what you started with.
You are looking for a nice golden brown color. You will probably need to turn the fire to low after a few minutes. Stir frequently so they don't burn.
While the onion are cooking, chop up your jalapeno and garlic and set aside. Drain and rinse the black beans.
In a large pot add the beans, diced tomatoes, honey, brown sugar, ginger, and salt.
After 20 to 25 minutes of sauteing the onion, add the jalapeno and garlic. Mix in well. Continue to cook 5 minutes longer, stirring frequently.
Now add the onion mixture to the pot of beans and stir. Heat over medium heat until hot.
Side note: You don't necessarily have to cook the onion for 20 minutes BUT in my opinion, this will make your dish if you do. Those golden browned onions will impart a wonderful sweet flavor you won't want to miss.
Now serve up that sweet and spicy black bean recipe in one of the recommended ways I described above and enjoy
MONDAY 8 SEPTEMBER
Chicken & Dumplings
TUESDAY 9 SEPTEMBER
Escarole Soup
Submitted by: ~MELANIE ~?
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Ready In: 30 Minutes
Yields: 6 servings
"This soup features sausage and escarole in a rich tomato-flavored broth."
INGREDIENTS:
1-1/4 teaspoons olive oil
14 ounces bulk Italian sausage
7/8 (32 ounce) carton chicken broth
7/8 (15 ounce) can cannellini beans, rinsed and drained
3/8 head escarole, chopped
3/8 (15 ounce) can tomato sauce
DIRECTIONS:
1. Heat the olive oil in a stockpot over medium heat. Cook the sausage in the oil until evenly browned, 5 to 10 minutes. Add the chicken broth, beans, escarole, and tomato sauce; simmer another 15 to 20 minutes.
Serve with artisan bread and olive oil & salad
WEDNESDAY 10 SEPTEMBER
Prawn and Bacon Brochettes
Brochetas de Gambas y Bacon
The Spanish love bacon, which we cure and air-dry in the same way as our famous jamon. This combination of prawns and bacon is inspired and very popular, and can be found at most Tapas bar, as well as in many banquets and receptions. It is an ideal treat for your guests when having a party at home!
Makes 12 units
Ingredients
5 oz jamón or thinly sliced bacon
24 medium to large uncooked, headless prawns, peeled
Freshly ground black pepper
1 tablespoon olive oil
2 lemons, quartered
Preparation
Cut the bacon (or jamon, if using it) into pieces which will wrap generously round the prawns. Place the wrapped prawns down flat on a board and skewer them through the fattest part and the tail, making sure the jamón is firmly fixed. Season generously and drizzle with the oil.
On a high heat, griddle, grill or barbecue the prawn and bacon brochettes for 2-3 minutes on each side, so the jamón crisps up. Alternatively , roast in a hot oven (425ºF) on an oiled baking tray for 8-10 minutes. Squeeze over the juice of the lemon wedges and serve immediately.
Patatas Bravas
Crisp Spiced potatoes
Patatas bravas is a basic, traditional tapa as popular in elegant big-city establishments as it is in the more modest village hostelries. As with most tapas, each bar and household will have its own recipe, naturally believed to the best! Savor this mildly tangy version of patatas bravas with a chilled white wine.
Serves: 4
Difficulty: Very easy
Preparation time: 30 minutes
Ingredients
3 tablespoons of olive oil
4 large Russet potatoes, peeled, and cut to 1-inch cubes
2 tablespoons minced onion
2 cloves garlic, minced
Salt and freshly ground black pepper
1 1/2 tablespoons Spanish paprika
1/4 teaspoon Tabasco Sauce
1/4 teaspoon ground thyme
1/2 cup (4 fl. oz) Ketchup
1/2 cup (4 fl. oz) mayonnaise
Chopped parsley, to garnish
1 cup (8 fl. oz) olive oil , for frying
Preparation
The brava sauce
In a saucepan, heat 3 tablespoons olive oil over medium heat. Add the onion and garlic and sauté until the onion is soft. Turn off the heat, and add the paprika, Tabasco sauce, and thyme, stirring well. Transfer to a bowl and add the ketchup and mayonnaise. Season with salt and pepper to taste. Set aside.
The potatoes
Sprinkle the potatoes lightly with salt and black pepper. In a large skillet fry the potatoes in 1 cup (8 fl. oz) olive oil until cooked through and golden-brown, stirring occasionally. (Take care when adding the potatoes to the saucepan because the oil will splatter due to the salt). Drain the potatoes on paper towels, check the seasoning, add more salt if necessary, and set it aside.
Getting it all together
Mix the potatoes with the sauce inmediately before serving to ensure that the potatos retain their crispness. Garnish with chopped parsley and serve warm.
Zarangollo murciano
(Stewed zucchini with onion)
Zarangollo, a simple dish, which combines the ubiquitous zucchini of Murcia with onions, is a favorite of Murcian cooks, who prepare it both with and without eggs. When zucchini flowers, which are less commonly at hand and expensive, are in the market, they are usually stuffed and fried.
Serves 6
Difficulty: easy
Ingredients
1/2 cup extra virgin olive oil
2 cloves garlic, minced
3 yellow onions, finely chopped
2 pounds zucchini, peeled and cut into small dice
Salt
Freshly ground black pepper
1 teaspoon chopped fresh oregano, or 1/2 teaspoon dried oregano
6 eggs (optional)
Preparation
In a large sauté pan, heat 1/4 cup of the olive oil over medium heat. Add the garlic and onions and cook, stirring often, for 5 minutes. Decrease the heat to medium-low and cook for about 15 minutes, or until soft and translucent.
Meanwhile, heat the remaining 1/4 cup olive oil in another sauté pan over medium heat. Add the zucchini and cook, stirring often, for 15 minutes, or until they have softened and released their juices. Remove from the heat and drain off any liquid released during cooking. Transfer the zucchini to the pan with the onions.
Season the mixture with salt and pepper, add the oregano, and cook over medium heat, stirring often, for 5 minutes to blend the flavors. If desired, break the eggs onto the vegetables and cook over medium heat for about 5 minutes, or until the whites are set.
Remove from the heat and serve hot or at room temperature
Do not use eggs in this one.
THURSDAY 11 SEPTEMBER
Mushroom swiss burgers, fries, salad.
FRIDAY 12 SEPTEMBER
Low Fat Pizza Rustica
Ingredients:
1 1/2 cups marinara sauce
2 Tbsp tomato paste (no salt added)
1 tsp granulated sugar
1/4 teaspoon salt
1 Tbsp olive oil
2 cups thinly sliced mushrooms
2 tsps minced garlic
280 g (10 oz) ground skinless chicken breasts
1 cup coarsely chopped red onions
1 Tbsp minced fresh oregano
1/4 tsp crushed red pepper flakes
1 medium red capsicum (bell pepper), seeded and cut into thin strips
1/2 medium green capsicum (bell pepper), seeded and cut into thin strips
1/2 medium yellow capsicum (bell pepper), seeded and cut into thin strips
3 ounces peppered feta cheese, crumbled
1/4 cup slivered fresh basil
This is what you do:
Preheat oven to 190 C (450o F) and Spray a baking tray with Cannola oil..
Preparing the sauce:
Mix marinara sauce and tomato paste in medium bowl, stirring until paste is dissolved; then set aside.
Use your own dough (as described in the main low fat pizza recipes page), or use a pre-packed pizza base.
Preparing the topping:
Heat 1 teaspoon of the remaining oil In large nonstick skillet, and add mushrooms and half of the garlic.
Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are soft and tender... but without overcooking them.
With slotted spoon, remove mushroom mixture from skillet, and set aside.
In same skillet, combine chicken, onions, oregano, pepper flakes and remaining garlic; cook, stirring to break up meat, 4-5 minutes, until no longer pink. Remove from heat.
Spread the pizza base with the sauce, and top evenly with the chicken mixture, mushroom mixture, red, green and yellow capsicums, cheese and basil.
Sprinkle evenly with the oil, and bake for about 20 minutes (until crust is crispy and cheese is melted).
Cut into 8 wedges. It's 2 slices per serving.
Serve with salad
SATURDAY 13 SEPTEMBER
Okonomiyaki
Submitted by: SherbgRated: 4 out of 5 by 19 members
Prep Time: 12 MinutesCook Time: 15 Minutes
Ready In: 27 MinutesYields: 4 servings
"These delightful savory pancakes are a popular dish in Japan and may be filled with whatever meats and vegetables you like. This recipe is designed to make small starter or snack-size cakes, but you can make them larger to serve as a main dish!"
INGREDIENTS:
2/3 cup chopped cooked chicken
1 cup thinly sliced napa cabbage
2 tablespoons and 2 teaspoons
shredded carrots
2 green onions, chopped
8 fresh green beans, cut into 1/2 inch pieces
2/3 small green bell pepper, cut into thin strips
2/3 small zucchini, cut into thin strips
2 eggs, lightly beaten
1/2 cup all-purpose flour
1/2 cup chicken stock
1-1/4 teaspoons soy sauce
3/4 teaspoon vegetable oil
1/8 teaspoon toasted sesame oil
DIRECTIONS:
1. In a large bowl, mix chicken, cabbage, carrots, green onions, green beans, green bell pepper and zucchini. In a separate bowl, beat together eggs, flour, chicken stock and soy sauce. Pour batter over chicken mixture and toss to thoroughly coat.
2. Mix vegetable oil and sesame oil in a skillet over medium heat. Scoop about 1/4 cup batter into skillet, enough to make a 2 1/2 inch circle. Cover and cook 4 minutes, or until bottom is golden brown. Flip and continue cooking 4 minutes, or until cooked through. Drain on paper towels.
Serve with white rice
SUNDAY 14 SEPTEMBER
Cheese crisp
Saturday, August 30, 2008
Friday, August 15, 2008
Menu Plan for the Week
SATURDAY
Cheeseburgers with leftover quinoa salad and steamed veggies
SUNDAY
Rotisserie chicken with mashed potatoes & gravy; brussel sprouts
MONDAY
Barbeque ribs, Classic Macaroni salad and corn on the cob
Classic Macaroni Salad
This macaroni salad is made with hard-cooked eggs, chopped vegetables, and a seasoned mayonnaise dressing. Scroll down to see more macaroni salad recipes.
Ingredients:
2 cups cooked macaroni, drained, rinsed, cooled
2 hard-cooked eggs, chopped
1/4 cup chopped celery
1/4 cup chopped onion
1/3 to 1/2 cup mayonnaise or salad dressing
2 teaspoons sugar
2 teaspoons vinegar
1/2 teaspoon salt, or to taste
1/2 teaspoon prepared mustard
pepper, to taste
Preparation:Combine all macaroni salad recipe ingredients, using about 1/3 cup of mayonnaise and stir well. Add a little more mayonnaise, if necessary. Taste and adjust seasonings. Cover and chill for several hours before serving. Makes about 4 sevings of macaroni salad.
TUESDAY
Italian-Style Quinoa-Stuffed Sole
Submitted by: Torli
Prep Time: 20 MinutesCook Time: 23 Minutes
Ready In: 1 Hour 3 MinutesYields: 2 servings
"Delicate sole is wrapped around spiced quinoa for a tender and filling dish."
INGREDIENTS:
1/4 cup quinoa
1/2 cup water
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh basil
1 teaspoon lemon zest
4 (2 ounce) sole fillets
2 tablespoons grated Parmesan cheese
4 lemon slices
ground black pepper
2 tablespoons red wine vinegar
1/2 cup water
DIRECTIONS:
1. Stir together the quinoa, 1/2 cup water, parsley, basil, and lemon zest in a small saucepan over high heat. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Pour into a mixing bowl, fold in the Parmesan cheese, and allow the mixture to cool.
2. Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Lightly grease a small baking dish.
3. Spoon a quarter of the quinoa mixture onto one end of each sole fillet. Fold the other side of the sole overtop, sprinkle with black pepper, and place a lemon slice on top. Place the sole into the prepared baking dish, and add the vinegar and remaining water.
4. Broil in the preheated oven until the sole flakes easily with a fork, and the flesh is opaque, 3 to 4 minutes.
Serve with asparagus and brown rice
WEDNESDAY
California Avocado Fettuccine
Ingredients
1/3 tsp olive oil
1/6 Cup diced green peppers
1/16 Cup white wine vinegar
1/12 Cup chopped fresh basil
7/32 Cup sundried tomatoes, diced
1/12 Cup chopped green onion1
/6 ripe Fresh California Avocado, diced
1/6 Pound dried fettuccine
Nutritional Info
Fat: 5.6g
Carbohydrates: 53.4g
Calories:300.8
Protein: 10.7g
In a large bowl, combine the olive oil, peppers, vinegar, basil, green onions, sundried tomatoes and half of the California avocado.Toss ingredients together well so they are evenly coated with the oil and vinegar.Cook pasta in boiling water for 6 minutes or until "al dente."Drain pasta and pour into salad bowl with the other ingredients while the pasta is still hot.Toss together and serve immediately, using the remaining California avocado as a garnish on top of the pasta. Number of Servings: 2
Serve with whole wheat rolls
THURSDAY
Scallops Mascarpone
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ready In: 35 Minutes
Yields: 3 servings
"Scallops are simmered in butter with asparagus and mushrooms then served with seashell pasta in a rich cream sauce."
INGREDIENTS:
1/2 (16 ounce) package medium seashell pasta
3 tablespoons butter
1-1/2 teaspoons olive oil
1-1/2 teaspoons chopped fresh parsley
1/2 clove garlic, chopped
1/2 (10 ounce) package sliced
fresh button mushrooms
1/2 bunch asparagus, trimmed and cut into 1 inch pieces
salt and pepper to taste
1/4 teaspoon onion powder
1/2 pound scallops, rinsed and patted dry
2 tablespoons milk
1/2 (8 ounce) container mascarpone cheese
1 tablespoon butter
DIRECTIONS:
1. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 7 to 9 minutes, until al dente.
2. Melt 6 tablespoons of butter with the olive oil in a large skillet over medium heat. Mix in the parsley and garlic and cook for a couple of minutes until fragrant. Add the mushrooms and asparagus and season with salt, pepper and onion powder; cook, stirring occasionally until asparagus is tender, about 5 minutes depending on the thickness. Place the scallops in the pan, and cook briefly on each side until lightly browned and the center is cooked through, about 3 minutes per side. Remove from the heat when scallops are just finished.
3. Meanwhile, in a small saucepan, combine the milk, mascarpone cheese and remaining butter. Cook over medium heat, stirring, until sauce is warm and butter is completely melted and blended in. Stir this sauce into the scallops and vegetables along with the pasta and serve immediately.
FRIDAY
Dinner at Aloha BBQ
SATURDAY
Matambre - Argentine Rolled, Stuffed Flank Steak Recipe
by Mimi Bobeck
7 hours 6 hours prep
SERVES 10
2 (2 lb) flank steaks
1/2 cup red wine vinegar
1 teaspoon finely chopped garlic
1 teaspoon dried thyme
3 cups beef stock
1-3 cup cold water
THE STUFFING
1/2 lb fresh spinach, washed, drained, and trimmed of stems
8 carrots, scraped, cooked, 6 to 8 inches long
4 hard-boiled eggs, cut into quarters lengthwise
1 large onion, sliced into rings
1/4 cup fresh parsley, finely chopped
ground black pepper (to taste)
1 tablespoon coarse salt
Butterfly the steaks by slicing them horizontally from one long side to within 1/2 inch (1 cm) of the opposite side.
Pound the steaks between plastic wrap to flatten them further.
Trim of all sinew and fat.
Lay one steak cut side up on a 12x18-inch jelly-roll pan.
Sprinkle with half the vinegar, half the garlic, and half the thyme.
Cover with the other steak, also cut side up, and sprinkle with remaining vinegar, garlic, and thyme.
Cover and marinate for 6 hours at room temperature, or overnight in the refrigerator.
Lay the steaks end-to-end, in the direction of the grain of the meat, so that they overlap by about two inches.
Pound the overlapping area to join them securely.
Spread the spinach leaves evenly over the meat, and arrange the carrots across the grain of the meat in parallel rows about 3 inches apart.
Place the egg quarters between the carrots.
Scatter the onion rings over the meat, and sprinkle the surface with the parsley, salt and pepper.
Carefully roll the matambre with the grain, jelly-roll style, into a thick, long cylinder.
Tie at 1 inch intervals.
Place the matambre in a large casserole or roasting pan along with the beef stock.
Add enough cold water to come a third of the way up the roll.
Cover tightly and bake at 375°F for one hour.
To serve hot, remove the matambre to a cutting board and let rest for 10 minutes.
Remove strings and cut into 1/4 inch slices.
Moisten with a little pan liquid, which can also be served on the side.
Alternately, press the matambre under weights to until the juices drain off, refrigerate thoroughly, and slice as above
Serve with wild rice and sauteed carrots
SUNDAY
Grilled turkey breast
Refreshing Summer Orzo Salad
Prep Time: 20 Minutes
Cook Time: 15 Minutes
Ready In: 35 Minutes
Yields: 4 servings
"This pasta, olive, and spinach salad is wonderfully light for those hot summer nights. If you like, it goes well with the addition of either tuna or grilled chicken."
INGREDIENTS:
2 cups chicken broth
1/2 (16 ounce) package orzo pasta
2-1/4 teaspoons butter
2 tablespoons extra-virgin olive oil
3/4 teaspoon minced garlic
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/8 teaspoon crushed red pepper flakes
1/2 cup pine nuts
1/2 cup pitted kalamata olives
1/2 (2 ounce) jar capers, with liquid
6 ounces basil-flavored feta cheese
1/2 (10 ounce) bag fresh spinach leaves, chopped
1-1/2 teaspoons lemon juice
DIRECTIONS:
1. Bring the chicken broth to a boil over high heat. Add the orzo pasta, and cook until al dente, 8 to 10 minutes. Drain well, then pour the orzo into a bowl, and toss with the butter to keep it from sticking; set aside.
2. While the pasta is cooking, heat the olive oil in a skillet over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes. Stir in the basil, thyme, red pepper flakes, and pine nuts. Cook and stir until the pine nuts have toasted to a light golden brown.
3. Stir the pine nut mixture into the orzo along with the olives, capers, feta cheese, spinach, and lemon juice. Serve either warm or cold, but it's better the next day.
MONDAY
Chicken stir fry with jasmine rice.
TUESDAY
Tom Ka Gai Soup
Thai Sticky Rice With Mangoes
A traditional Thai dessert often sold on street corners when mangoes are in season. Preparation time includes soaking time for rice.
SERVES 2 -3
Ingredients
1 large mango, very ripe
1 cup glutinous rice
1 cup coconut milk
1 tablespoon unbleached cane sugar
1 dash salt
sesame seed (optional)
Directions
1Rinse and soak glutinous rice for a minimum of 4 hours.
2Using a traditional Thai rice steamer boil water in metal basin.
3Wrap soaked and drained rice in cheesecloth and place in bamboo portion of steamer, cover with the lid to a 3 quart sauce pan so as to trap most of the steam.
4Set timer for 25 minutes.
5Meanwhile, peel and slice mangoes vertically off of the central pit.
6Cut widthwise into several pieces.
7Set aside.
8In a small saucepan heat coconut milk, sugar and salt over low heat until hot. Do not allow to boil or the coconut milk may curdle.
9Reserve a scant 1/4 cup of the milk mixture.
10When rice is finished steaming remove from cheesecloth and place into saucepan holding coconut milk mixture, breaking up rice to fully soak in milk.
11Allow to sit for no longer than 5 minutes.
12Serve immediately using reserved coconut milk mixture to drizzle over rice and sesame seeds to sprinkle on top. Serve mangoes atop rice or beside.
WEDNESDAY
Mango, Avocado and Black Bean Salad.
Serve with baked tortillas.
THURSDAY
BAKED HALIBUT WITH PARMESAN BREAD CRUMBS
Ingredients
6 halibut steaks, 1 inch thick (6 oz. each)
Salt to taste
Freshly ground black pepper to taste
1/2 c. dry bread crumbs
2 cloves garlic, minced
1/4 c. olive oil
1/4 c. Parmesan cheese
1/8 tsp. dried thyme, crumbled
Lemon wedges
Nutritional Info
Fat: 6.8g
Carbohydrates: 8.0g
Calories:295.9
Protein: 48.5g
Place steaks in an oiled shallow baking pan. Sprinkle with salt and pepper. Combine bread crumbs, garlic, oil, cheese and thyme to a thick paste and pat onto surface of steaks. Bake in a preheated 450 degree oven for 14 minutes per inch of thickness of fish or until fish is not longer translucent when tested with a fork. Garnish with lemon wedges and serve.
Serve with brown rice and broccoli.
FRIDAY
T-bone steaks; brown rice; and cauliflower
SATURDAY
ELEGANT BEEF WELLINGTON
Printed from COOKS.COM
1 (6 lb.) whole beef tenderloin roast
Butter
1 (17 1/4 oz.) pkg. frozen puff pastry
1 med. sized onion, minced
1 (8 oz.) pkg. mushrooms, finely chopped
1/2 tsp. dried thyme leaves
1/2 tsp. salt
1/4 tsp. pepper
2 tbsp. red wine
1/2 lb. goose or duck liver pate OR 17 oz. can liver pate
1 egg, separated
2 tsp. milk
Bordelaise sauce
Parsley for garnish
About 2 hours before serving:
1. Preheat oven to 425 degrees F. In large oven roasting pan on rack, form tenderloin into ring so that thick end rests on thin end to hold securely. Brush beef with 1 tablespoon melted butter.
Insert meat thermometer into center of tenderloin. Roast tenderloin 40 minutes or until thermometer reaches 120 degrees F (very rare). Remove tenderloin from oven and let stand 30 minutes. Do not turn oven off.
2. Thaw pastry as label directs.
3. Meanwhile, in 10 inch skillet over medium-high heat, in 3 tablespoons hot butter, cook onion until tender. Add mushrooms, thyme, salt, and pepper, and cook, stirring occasionally, until all liquid evaporates. Stir in red wine and cook over medium heat until mixture is dry. Remove skillet from heat; cool slightly.
4. On lightly floured surface, with floured rolling pin, roll 1 sheet puff pastry into 14 x 12 inch rectangle. Place puff pastry sheet on ungreased large cookie sheet. Center partially roasted tenderloin ring on dough. With knife, cut pastry with 1 inch border all around tenderloin.
5. Spread pate evenly over tenderloin; top with mushroom mixture. With pastry brush, brush some egg white on pastry around tenderloin. On lightly floured surface, roll second sheet puff pastry as above; place loosely over tenderloin ring, pressing pastry around base of tenderloin to seal; crimp pastry border to make a pretty edge.
6. In cup, with fork, beat egg yolk with milk; brush top and sides of pastry with egg mixture. Bake Beef Wellington 10 minutes; reduce heat to 375 degrees F; bake 20 minutes longer or until crust is golden. With 2 pancake turners, transfer roast to warm platter. Let stand 15 minutes for easier slicing.
7. Prepare Bordelaise Sauce.
8. To serve, garnish with parsley, cut Beef Wellington into wedges. Serve with Bordelaise Sauce.
Makes 10 servings.
BORDELAISE SAUCE:
In heavy 1 quart saucepan over low heat, in 3 tablespoons hot butter, cook 1 tablespoon minced onion until tender. Stir in 3 tablespoons all-purpose flour; cook until lightly browned; add 1 tablespoon chopped parsley, 1/4 teaspoon dried thyme leaves, and 1/8 teaspoon ground black pepper.
Slowly stir in one 10 1/2 ounce can condensed beef broth (bouillon), 1/2 cup red wine, and 1/4 cup water. Increase heat to medium-high; cook mixture, stirring constantly, until sauce boils and thickens.
CHICKEN LIVER PATE' (Since there is no way I can find duck or goose pate here!!)
2 or 3 chicken livers
1 sm. onion, chopped up good
1 hard boiled egg
2 tbsp. chicken fat or butter
Salt, pepper and garlic powder to taste
Fry chicken livers with onions in the chicken fat. Mince the hard boiled egg, add chicken livers and onions chopped very fine. (I use a potato masher or put in the blender). Add butter, salt and pepper and garlic powder. Blend into a smooth paste
YORKSHIRE PUDDING
3/4 c. flour
1/2 tsp. salt
2 eggs
1 c. milk
4 tbsp. oil
Beat flour, salt, eggs, milk together until very smooth, scraping bowl occasionally. Refrigerate 2 hours or longer. Heat oven to 450 degrees. Measure oil into 8 x 8 x 2 inch square Pyrex pan. Heat for 2 minutes. Pour batter into pan and bake for 20-30 minutes. Do not open door. Serve immediately.
When fresh from oven good Yorkshire pudding is a puffy irregular shaped golden mass, unlike any other baked dish. On standing a few minutes, the surface settles more or less evenly and when cut the outer crust is tender, crisp and center soft and custardy.
Serves 6.
Buttered Broccoli With Almonds
The delicious crunch of almonds makes broccoli into some thing quite special. Broccoli does not keep well, so buy it as fresh as possible, without any signs of yellowing. Beware of overcooking it — some crispness should be retained.
An easy and appetising way with broccoli, to serve as anaccompaniment with meat or fish.
SERVES 4
700 g (1 1/2 lb) broccoli florets, trimmed
salt and pepper
25 g (l oz) butter
50 g (2 oz) flaked almonds
juice of 1/2 lemon
1. Cook the broccoli in boiling salted water for 10 - 15 minutes, until just tender.
2. Meanwhile, melt the butter in a small saucepan and cook the almonds over a gentle heat until golden brown. Stir in the lemon juice and season with pepper to taste.
3. Drain the broccoli well, then toss with the almonds and butter. Serve at once.
Cheeseburgers with leftover quinoa salad and steamed veggies
SUNDAY
Rotisserie chicken with mashed potatoes & gravy; brussel sprouts
MONDAY
Barbeque ribs, Classic Macaroni salad and corn on the cob
Classic Macaroni Salad
This macaroni salad is made with hard-cooked eggs, chopped vegetables, and a seasoned mayonnaise dressing. Scroll down to see more macaroni salad recipes.
Ingredients:
2 cups cooked macaroni, drained, rinsed, cooled
2 hard-cooked eggs, chopped
1/4 cup chopped celery
1/4 cup chopped onion
1/3 to 1/2 cup mayonnaise or salad dressing
2 teaspoons sugar
2 teaspoons vinegar
1/2 teaspoon salt, or to taste
1/2 teaspoon prepared mustard
pepper, to taste
Preparation:Combine all macaroni salad recipe ingredients, using about 1/3 cup of mayonnaise and stir well. Add a little more mayonnaise, if necessary. Taste and adjust seasonings. Cover and chill for several hours before serving. Makes about 4 sevings of macaroni salad.
TUESDAY
Italian-Style Quinoa-Stuffed Sole
Submitted by: Torli
Prep Time: 20 MinutesCook Time: 23 Minutes
Ready In: 1 Hour 3 MinutesYields: 2 servings
"Delicate sole is wrapped around spiced quinoa for a tender and filling dish."
INGREDIENTS:
1/4 cup quinoa
1/2 cup water
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh basil
1 teaspoon lemon zest
4 (2 ounce) sole fillets
2 tablespoons grated Parmesan cheese
4 lemon slices
ground black pepper
2 tablespoons red wine vinegar
1/2 cup water
DIRECTIONS:
1. Stir together the quinoa, 1/2 cup water, parsley, basil, and lemon zest in a small saucepan over high heat. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Pour into a mixing bowl, fold in the Parmesan cheese, and allow the mixture to cool.
2. Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source. Lightly grease a small baking dish.
3. Spoon a quarter of the quinoa mixture onto one end of each sole fillet. Fold the other side of the sole overtop, sprinkle with black pepper, and place a lemon slice on top. Place the sole into the prepared baking dish, and add the vinegar and remaining water.
4. Broil in the preheated oven until the sole flakes easily with a fork, and the flesh is opaque, 3 to 4 minutes.
Serve with asparagus and brown rice
WEDNESDAY
California Avocado Fettuccine
Ingredients
1/3 tsp olive oil
1/6 Cup diced green peppers
1/16 Cup white wine vinegar
1/12 Cup chopped fresh basil
7/32 Cup sundried tomatoes, diced
1/12 Cup chopped green onion1
/6 ripe Fresh California Avocado, diced
1/6 Pound dried fettuccine
Nutritional Info
Fat: 5.6g
Carbohydrates: 53.4g
Calories:300.8
Protein: 10.7g
In a large bowl, combine the olive oil, peppers, vinegar, basil, green onions, sundried tomatoes and half of the California avocado.Toss ingredients together well so they are evenly coated with the oil and vinegar.Cook pasta in boiling water for 6 minutes or until "al dente."Drain pasta and pour into salad bowl with the other ingredients while the pasta is still hot.Toss together and serve immediately, using the remaining California avocado as a garnish on top of the pasta. Number of Servings: 2
Serve with whole wheat rolls
THURSDAY
Scallops Mascarpone
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ready In: 35 Minutes
Yields: 3 servings
"Scallops are simmered in butter with asparagus and mushrooms then served with seashell pasta in a rich cream sauce."
INGREDIENTS:
1/2 (16 ounce) package medium seashell pasta
3 tablespoons butter
1-1/2 teaspoons olive oil
1-1/2 teaspoons chopped fresh parsley
1/2 clove garlic, chopped
1/2 (10 ounce) package sliced
fresh button mushrooms
1/2 bunch asparagus, trimmed and cut into 1 inch pieces
salt and pepper to taste
1/4 teaspoon onion powder
1/2 pound scallops, rinsed and patted dry
2 tablespoons milk
1/2 (8 ounce) container mascarpone cheese
1 tablespoon butter
DIRECTIONS:
1. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 7 to 9 minutes, until al dente.
2. Melt 6 tablespoons of butter with the olive oil in a large skillet over medium heat. Mix in the parsley and garlic and cook for a couple of minutes until fragrant. Add the mushrooms and asparagus and season with salt, pepper and onion powder; cook, stirring occasionally until asparagus is tender, about 5 minutes depending on the thickness. Place the scallops in the pan, and cook briefly on each side until lightly browned and the center is cooked through, about 3 minutes per side. Remove from the heat when scallops are just finished.
3. Meanwhile, in a small saucepan, combine the milk, mascarpone cheese and remaining butter. Cook over medium heat, stirring, until sauce is warm and butter is completely melted and blended in. Stir this sauce into the scallops and vegetables along with the pasta and serve immediately.
FRIDAY
Dinner at Aloha BBQ
SATURDAY
Matambre - Argentine Rolled, Stuffed Flank Steak Recipe
by Mimi Bobeck
7 hours 6 hours prep
SERVES 10
2 (2 lb) flank steaks
1/2 cup red wine vinegar
1 teaspoon finely chopped garlic
1 teaspoon dried thyme
3 cups beef stock
1-3 cup cold water
THE STUFFING
1/2 lb fresh spinach, washed, drained, and trimmed of stems
8 carrots, scraped, cooked, 6 to 8 inches long
4 hard-boiled eggs, cut into quarters lengthwise
1 large onion, sliced into rings
1/4 cup fresh parsley, finely chopped
ground black pepper (to taste)
1 tablespoon coarse salt
Butterfly the steaks by slicing them horizontally from one long side to within 1/2 inch (1 cm) of the opposite side.
Pound the steaks between plastic wrap to flatten them further.
Trim of all sinew and fat.
Lay one steak cut side up on a 12x18-inch jelly-roll pan.
Sprinkle with half the vinegar, half the garlic, and half the thyme.
Cover with the other steak, also cut side up, and sprinkle with remaining vinegar, garlic, and thyme.
Cover and marinate for 6 hours at room temperature, or overnight in the refrigerator.
Lay the steaks end-to-end, in the direction of the grain of the meat, so that they overlap by about two inches.
Pound the overlapping area to join them securely.
Spread the spinach leaves evenly over the meat, and arrange the carrots across the grain of the meat in parallel rows about 3 inches apart.
Place the egg quarters between the carrots.
Scatter the onion rings over the meat, and sprinkle the surface with the parsley, salt and pepper.
Carefully roll the matambre with the grain, jelly-roll style, into a thick, long cylinder.
Tie at 1 inch intervals.
Place the matambre in a large casserole or roasting pan along with the beef stock.
Add enough cold water to come a third of the way up the roll.
Cover tightly and bake at 375°F for one hour.
To serve hot, remove the matambre to a cutting board and let rest for 10 minutes.
Remove strings and cut into 1/4 inch slices.
Moisten with a little pan liquid, which can also be served on the side.
Alternately, press the matambre under weights to until the juices drain off, refrigerate thoroughly, and slice as above
Serve with wild rice and sauteed carrots
SUNDAY
Grilled turkey breast
Refreshing Summer Orzo Salad
Prep Time: 20 Minutes
Cook Time: 15 Minutes
Ready In: 35 Minutes
Yields: 4 servings
"This pasta, olive, and spinach salad is wonderfully light for those hot summer nights. If you like, it goes well with the addition of either tuna or grilled chicken."
INGREDIENTS:
2 cups chicken broth
1/2 (16 ounce) package orzo pasta
2-1/4 teaspoons butter
2 tablespoons extra-virgin olive oil
3/4 teaspoon minced garlic
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/8 teaspoon crushed red pepper flakes
1/2 cup pine nuts
1/2 cup pitted kalamata olives
1/2 (2 ounce) jar capers, with liquid
6 ounces basil-flavored feta cheese
1/2 (10 ounce) bag fresh spinach leaves, chopped
1-1/2 teaspoons lemon juice
DIRECTIONS:
1. Bring the chicken broth to a boil over high heat. Add the orzo pasta, and cook until al dente, 8 to 10 minutes. Drain well, then pour the orzo into a bowl, and toss with the butter to keep it from sticking; set aside.
2. While the pasta is cooking, heat the olive oil in a skillet over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes. Stir in the basil, thyme, red pepper flakes, and pine nuts. Cook and stir until the pine nuts have toasted to a light golden brown.
3. Stir the pine nut mixture into the orzo along with the olives, capers, feta cheese, spinach, and lemon juice. Serve either warm or cold, but it's better the next day.
MONDAY
Chicken stir fry with jasmine rice.
TUESDAY
Tom Ka Gai Soup
Thai Sticky Rice With Mangoes
A traditional Thai dessert often sold on street corners when mangoes are in season. Preparation time includes soaking time for rice.
SERVES 2 -3
Ingredients
1 large mango, very ripe
1 cup glutinous rice
1 cup coconut milk
1 tablespoon unbleached cane sugar
1 dash salt
sesame seed (optional)
Directions
1Rinse and soak glutinous rice for a minimum of 4 hours.
2Using a traditional Thai rice steamer boil water in metal basin.
3Wrap soaked and drained rice in cheesecloth and place in bamboo portion of steamer, cover with the lid to a 3 quart sauce pan so as to trap most of the steam.
4Set timer for 25 minutes.
5Meanwhile, peel and slice mangoes vertically off of the central pit.
6Cut widthwise into several pieces.
7Set aside.
8In a small saucepan heat coconut milk, sugar and salt over low heat until hot. Do not allow to boil or the coconut milk may curdle.
9Reserve a scant 1/4 cup of the milk mixture.
10When rice is finished steaming remove from cheesecloth and place into saucepan holding coconut milk mixture, breaking up rice to fully soak in milk.
11Allow to sit for no longer than 5 minutes.
12Serve immediately using reserved coconut milk mixture to drizzle over rice and sesame seeds to sprinkle on top. Serve mangoes atop rice or beside.
WEDNESDAY
Mango, Avocado and Black Bean Salad.
Serve with baked tortillas.
THURSDAY
BAKED HALIBUT WITH PARMESAN BREAD CRUMBS
Ingredients
6 halibut steaks, 1 inch thick (6 oz. each)
Salt to taste
Freshly ground black pepper to taste
1/2 c. dry bread crumbs
2 cloves garlic, minced
1/4 c. olive oil
1/4 c. Parmesan cheese
1/8 tsp. dried thyme, crumbled
Lemon wedges
Nutritional Info
Fat: 6.8g
Carbohydrates: 8.0g
Calories:295.9
Protein: 48.5g
Place steaks in an oiled shallow baking pan. Sprinkle with salt and pepper. Combine bread crumbs, garlic, oil, cheese and thyme to a thick paste and pat onto surface of steaks. Bake in a preheated 450 degree oven for 14 minutes per inch of thickness of fish or until fish is not longer translucent when tested with a fork. Garnish with lemon wedges and serve.
Serve with brown rice and broccoli.
FRIDAY
T-bone steaks; brown rice; and cauliflower
SATURDAY
ELEGANT BEEF WELLINGTON
Printed from COOKS.COM
1 (6 lb.) whole beef tenderloin roast
Butter
1 (17 1/4 oz.) pkg. frozen puff pastry
1 med. sized onion, minced
1 (8 oz.) pkg. mushrooms, finely chopped
1/2 tsp. dried thyme leaves
1/2 tsp. salt
1/4 tsp. pepper
2 tbsp. red wine
1/2 lb. goose or duck liver pate OR 17 oz. can liver pate
1 egg, separated
2 tsp. milk
Bordelaise sauce
Parsley for garnish
About 2 hours before serving:
1. Preheat oven to 425 degrees F. In large oven roasting pan on rack, form tenderloin into ring so that thick end rests on thin end to hold securely. Brush beef with 1 tablespoon melted butter.
Insert meat thermometer into center of tenderloin. Roast tenderloin 40 minutes or until thermometer reaches 120 degrees F (very rare). Remove tenderloin from oven and let stand 30 minutes. Do not turn oven off.
2. Thaw pastry as label directs.
3. Meanwhile, in 10 inch skillet over medium-high heat, in 3 tablespoons hot butter, cook onion until tender. Add mushrooms, thyme, salt, and pepper, and cook, stirring occasionally, until all liquid evaporates. Stir in red wine and cook over medium heat until mixture is dry. Remove skillet from heat; cool slightly.
4. On lightly floured surface, with floured rolling pin, roll 1 sheet puff pastry into 14 x 12 inch rectangle. Place puff pastry sheet on ungreased large cookie sheet. Center partially roasted tenderloin ring on dough. With knife, cut pastry with 1 inch border all around tenderloin.
5. Spread pate evenly over tenderloin; top with mushroom mixture. With pastry brush, brush some egg white on pastry around tenderloin. On lightly floured surface, roll second sheet puff pastry as above; place loosely over tenderloin ring, pressing pastry around base of tenderloin to seal; crimp pastry border to make a pretty edge.
6. In cup, with fork, beat egg yolk with milk; brush top and sides of pastry with egg mixture. Bake Beef Wellington 10 minutes; reduce heat to 375 degrees F; bake 20 minutes longer or until crust is golden. With 2 pancake turners, transfer roast to warm platter. Let stand 15 minutes for easier slicing.
7. Prepare Bordelaise Sauce.
8. To serve, garnish with parsley, cut Beef Wellington into wedges. Serve with Bordelaise Sauce.
Makes 10 servings.
BORDELAISE SAUCE:
In heavy 1 quart saucepan over low heat, in 3 tablespoons hot butter, cook 1 tablespoon minced onion until tender. Stir in 3 tablespoons all-purpose flour; cook until lightly browned; add 1 tablespoon chopped parsley, 1/4 teaspoon dried thyme leaves, and 1/8 teaspoon ground black pepper.
Slowly stir in one 10 1/2 ounce can condensed beef broth (bouillon), 1/2 cup red wine, and 1/4 cup water. Increase heat to medium-high; cook mixture, stirring constantly, until sauce boils and thickens.
CHICKEN LIVER PATE' (Since there is no way I can find duck or goose pate here!!)
2 or 3 chicken livers
1 sm. onion, chopped up good
1 hard boiled egg
2 tbsp. chicken fat or butter
Salt, pepper and garlic powder to taste
Fry chicken livers with onions in the chicken fat. Mince the hard boiled egg, add chicken livers and onions chopped very fine. (I use a potato masher or put in the blender). Add butter, salt and pepper and garlic powder. Blend into a smooth paste
YORKSHIRE PUDDING
3/4 c. flour
1/2 tsp. salt
2 eggs
1 c. milk
4 tbsp. oil
Beat flour, salt, eggs, milk together until very smooth, scraping bowl occasionally. Refrigerate 2 hours or longer. Heat oven to 450 degrees. Measure oil into 8 x 8 x 2 inch square Pyrex pan. Heat for 2 minutes. Pour batter into pan and bake for 20-30 minutes. Do not open door. Serve immediately.
When fresh from oven good Yorkshire pudding is a puffy irregular shaped golden mass, unlike any other baked dish. On standing a few minutes, the surface settles more or less evenly and when cut the outer crust is tender, crisp and center soft and custardy.
Serves 6.
Buttered Broccoli With Almonds
The delicious crunch of almonds makes broccoli into some thing quite special. Broccoli does not keep well, so buy it as fresh as possible, without any signs of yellowing. Beware of overcooking it — some crispness should be retained.
An easy and appetising way with broccoli, to serve as anaccompaniment with meat or fish.
SERVES 4
700 g (1 1/2 lb) broccoli florets, trimmed
salt and pepper
25 g (l oz) butter
50 g (2 oz) flaked almonds
juice of 1/2 lemon
1. Cook the broccoli in boiling salted water for 10 - 15 minutes, until just tender.
2. Meanwhile, melt the butter in a small saucepan and cook the almonds over a gentle heat until golden brown. Stir in the lemon juice and season with pepper to taste.
3. Drain the broccoli well, then toss with the almonds and butter. Serve at once.
Friday, August 1, 2008
Menu Plan for the Week
MONDAY~04 August
Light Chicken Alfredo Pizza Ingredients
1.) Baboli 12" Thin crust pizza shell
2.) 1/4 cup Classico Roasted Garlic Alfredo Sauce
3.) 4 oz Mozarella cheese
4.) 1/3 cup crumbled feta cheese
5.) 1/4 cup parmesan cheese
6.) 1 oz crumbled provalone cheese
7.) Oscar Mayer southwestern chicken breast strips
Nutritional Info
Fat: 8.7g
Carbohydrates: 18.8g
Calories:206.6
Protein: 12.7g
1. Lay 12" pizza shell on a baking sheet or pizza stone.
2. Spray top of pizza shell with olive oil cooking spray.
3. Pour alfredo sauce into the middle of the shell and spread outward with a spoon. Leave a ring empty around the outside for crust.
4. Tear up chicken into smaller pieces and spread around the pizza.
5. Cover with the mozzarella cheese, then add the provalone and feta, and finish with the parmesan cheese.
6. Cook the pizza according to the directions on the pacakge. If you use the Boboli thin crust as I did, it's 8-10 minutes or longer depending on how crispy you like your pizza.
Yields 8 servings
Serve with fresh salad.
TUESDAY~ 05 August
Grilled Shrimp *Clean Eating Magazine Summer 2008
Serves 6
Ingredients:
1 tbsp Olive Oil
3 tbsp lemon juice
2 garlic cloves, peeled and minced
1 lgb fresh medium sized shrimp, shells on
Instructions:
1) In a small bowl, stir together olive oil, lemon juice and minced garlic well. Place shrimp in another bowl and pour marinade over top. Let sit for 15 to 20 minutes.
2) Thread shrimp onto 10-inch wooden skewers (previously soaked in water for 10 minutes) or put into grilling basket. Place over medium high heat for 4 to 5 minutes, turning halfway through cooking time. Serve immediately.
Grilled Eggplant*Clean Eating Magazine Summer 2008
1 mint teabag
1/2 cup boiling water
1 eggplant
1 tbsp lemon juice
1 tsp olive oil
1/2 tsp coarse sea salt
1/2 tsp black pepper
Instructions:
1) Place teabag in boiling water and steep for 5 minutes. Meanwhile, prepare eggplant. After removing ends, slice eggplant lengthwise into 1/2 inch slices. Place eggplant slices in a single layerin a large shallow casserole dish.
2) After teabag has steeped, remove. Whisk lemon juice and olive oil into hot tea. Pour mixture over eggplant. Turn over slices to coat. Sprinkle salt and pepper evenly over slices. Marinate eggplant for 10 minutes, turning once.
3) Place eggplant onto medium hot grate and grill, turning once, until flesh is tender and gives slightly in the middle, about 8 to 10 minutes.
Serve along with wild rice cooked with green onions.
WEDNESDAY ~ 06 August
Penne with Red Pepper Sauce and Broccoli
http://allrecipes.com/Recipe-Tools/Print/PrintFull.aspx?RecipeID=14066&servings=5
Yields: 5 servings
The red peppers in this sauce are smashing, but they 're helped along by the addition of almonds, sauteed onions, olive oil and cayenne pepper. Broccoli is steamed separately and then sauce, vegetables and parmesan cheese are stirred into the pasta.
INGREDIENTS:
4 tablespoons olive oil
1 1/2 cups chopped onion
2 cloves garlic, minced
2 red bell peppers, chopped
1/4 cup almonds
2 teaspoons balsamic vinegar
1/2 teaspoon salt
freshly ground black pepper
1/8 teaspoon cayenne pepper
4 cups broccoli florets
1 pound penne pasta
1/3 cup grated Parmesan cheese
1/2 cup fresh basil leaves, cut into thin strips
DIRECTIONS:
1. Heat 2 tablespoons of the olive oil over medium heat in a large skillet. Add the onions and saute them for about 5 minutes until they soften; stirring occasionally. Lower the heat a bit and add the garlic and red pepper. Continue to cook the vegetables, stirring often for 15 minutes.
2. In a food processor or blender, chop the almonds fine. Add the pepper-onion mixture, the vinegar, and the remaining olive oil; blend all to a puree. Add the salt, black pepper, and cayenne. Blend briefly to incorporate them.
3. Arrange a vegetable steamer over water in a saucepan. Bring the water to a boil, and add the broccoli. Cover the pan, and cook the broccoli over medium heat for 5 minutes or a bit longer, until it is tender as you like. Keep it warm.
4. Cook the pasta in a large pot of salted boiling water until it is just tender. Drain the pasta, and return it to the pot.
5. Pour the red pepper sauce, the Parmesan cheese, the broccoli, and the basil into the pot of penne. Heat the contents over medium heat until the pasta is very hot. Mix well. Add more salt and pepper to taste if necessary.
Serve the pasta immediately.
Serve with rye bread.
THURSDAY ~ 07 August
Vegetarian, Vegan Quinoa Salad Recipe
Savvy Vegetarian's Mexican Style Quinoa Black Bean Salad
Ingredients:
1 cup quinoa
1 1/2 cups cold water
1/2 tsp salt
2 cups cooked black beans. If using canned beans, drain and rinse well
1/2 cup chopped celery
1 jalapeno pepper, seeded and minced
1 garlic clove, minced, OR 1 tsp garlic powder
1 red pepper, sliced thin
1 large ripe tomato
1 green pepper, sliced thin
1 tsp cumin powder
1 tsp coriander powder
Dressing:
2 Tblsp freshly squeezed lime juice
1/4 cup olive oil
1 tsp salt
Fresh ground pepper
Pinch cayenne or chili powder
2 Tblsp chopped fresh cilantro
1/4 cup chopped scallions
Optional: 1/2 cup sliced olives
Directions
The quinoa can be made ahead of time and refridgerated
Soak the quinoa 1/2 hour in cold water
Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer
Place in 2 qt pot with 1 1/2 c. water and 1/2 tsp salt
Bring to a boil, turn down to low, cover tightly, and cook for 15 minutes
Remove from heat and allow to sit 5 minutes covered
Fluff gently with a fork and set aside to cool.
Saute jalapeno, fresh garlic, in 2 Tbsp oil until garlic is browned, pepper and celery are softened
Add the green and red peppers and saute briefly
Add the cumin and coriander, cook and stir 5 minutes
Blend dressing ingredients with a whisk or shake in a jar
Gently combine sauteed veggies, tomatoes, black beans, quinoa and dressing in a large bowl
Adjust salt and pepper to taste. Stir in cilantro and scallions, and serve warm or cover and chill for later
Helpful Quinoa Hints:
Quinoa has high oil content, so should be stored in the fridge or freezer to avoid becoming rancid
A tight fitting lid is essential for even cooking
Quinoa is coated with saponin, which will give it a bitter taste unless you wash it very thoroughly - those tiny flaky bits in the rinse water are the saponin
Because of it's high protein and oil content, quinoa is a satisfying meal with a few nuts or beans and veggies added (see recipes below)
Serve with tortillas topped with cheese.
FRIDAY ~ 08 August
SALMON WITH SAGE AND VEGETABLES IN PARCHMENT PAPER
1 (8-12 ounce) boneless salmon fillet
1 small leek
1 small carrot
1/2 small parsnip
2 large cremini mushrooms
2 tablespoons unsalted butter, softened
1 fresh garlic clove
1 tablespoon fresh sage leaves (tightly-packed)
1 small lemon, juice of
1/2 teaspoon fresh ground black pepper
1/4 teaspoon salt
2 teaspoons fresh chives, chopped finely
parchment paper (One 15x24 inch piece)
Optional: 1/4 teaspoon thyme, dried or fresh
Preheat oven to 400 degrees F. Cut the tough, darker green tops from the leek and slice the tender lighter-colored section into very thin rounds. Cut (julienne) carrot and parsnip into matchsticks approximately 1/2 inch long and 1/4 inch wide. Slice crimini mushrooms in half lengthwise and then into 1/4 inch slices.Combine butter, lemon juice, thyme, sage, pepper and salt in a food processor and pulse until thoroughly pureed.Mix vegetables together. Lay them in a nest about the size of the salmon filet on one side of the parchment paper. Place 1/3 of the sage-butter mixture on top of the vegetables.Place salmon on top of vegetables and spread with the rest of the sage-butter mixture. Sprinkle chopped chives on top, distributing evenly. Fold the other side of the parchment paper over on top of the salmon. Roll and crimp edges together to create a tightly-sealed half-moon shaped packet. Place packet on baking sheet and bake for 12-15 minutes. Remove from oven and allow to sit for 5 minutes.To serve, place the packet on a dinner plate and create two slashes on the top of the paper in the shape of an X with a sharp knife. Peel back paper and enjoy. Alternately, you can cut the salmon into 2-3 pieces and place on individual plates next to a generous spoonful of the vegetables.
Whipped Gingered Sweet Potatoes
Ingredients
3 lbs sweet potatoes (about 3 large)
6 tablespoons unsalted butter, room temperature
1/2 cup 2% milk, room temperature
1 tablespoon brown sugar
1-1 1/2 teaspoon ground ginger
2-3 tablespoons fresh ginger, grated
1-1 1/2 teaspoon salt
1/4-1/2 teaspoon pepper
1/2 teaspoon allspice
1/4 teaspoon clove
1 pinch cayenne
1 pinch nutmeg
Directions
1Wash and cook the sweet potatoes until soft--boil or bake. (I don't think it matters.) Cool enough to be able to handle them, then peel and cut into pieces.
2Preheat oven to 350.
3In a mixing bowl, beat potatoes and butter with electric mixer (if you have a stand mixer with a whisk attachment, more power to you).
4Add half & half or whipping cream; mix.
5Add spices and beat at high speed.
6Put potatoes in oven-safe dish and heat through (probably no more than 20 minutes).
REDUCE, REDUCE, REDUCE
SATURDAY ~ 09 August
Pork Butt (slow cooked on grill)
Parmesan Fries
Ingredients
4 large potatoes
1/2 tbsp ground thyme
1/2 tsp black pepper
1 tbsp olive oil
1/2 tsp salt
1/4 cup grated parmesean cheese Nutritional Info
Fat: 3.8g
Carbohydrates: 43.7g
Calories:230.6
Protein: 6.7g
Cut potatoes into fry like strips, and pat wedges dry with a paper towel. Place in a bowl and toss with thyme and pepper, and drizzle with oil. Place single layer on a baking sheet, and bake at 450 degrees for 30 minutes. Sprinkle cheese and salt evenly over wedges. Bake for another 10 minutes to brown.
Number of Servings: 6
Raw Beet Salad with Apples and Raisins
Ingredients
1/4 cup low or non fat sour cream
1 tsp Dijon Mustard
1 tbsp cider vinegar
Small bunch beets, about 3/4 lb, trimmed and peeled.
1 sweet and crisp apple, such as a Fuji
2 tbsp raisins
1 tbsp toasted hazelnuts, chopped
1 tbsp chopped chives
salt and pepper to taste
Handful of watercress
Nutritional Info
Fat: 4.4g
Carbohydrates: 18.1g
Calories:114.5
Protein: 2.5g
1) In a small bowl, mix sour cream, mustard and vinegar. Set aside.
2) Grate beets by hand using the second largest hole on a 4 sided grater or using the grating attachment on a food processor. Put in a mixing bowl.
3) Core the apple but do not peel. Cut into 1/2 inch cubes and add to beets. Add raisins, hazelnuts and chives. Season with salt and pepper. Add sour cream, dressing and mix well. Taste for seasoning.
4) To serve, put watercress at the end of a small oval platter and spoon out salad onto the platter.
Number of Servings: 4
SUNDAY ~ 10 August
Spinach-Stuffed Flounder with Mushrooms and Feta
Submitted by: dakota kellyRated: 4 out of 5 by 57 members
Prep Time: 15 MinutesCook Time: 15 Minutes
Ready In: 30 MinutesYields: 4 servings
"Flounder rolls stuffed with mushrooms, feta cheese and spinach. Great served on a bed of couscous."
INGREDIENTS:
8 large fresh mushrooms, sliced
8 ounces spinach, rinsed and chopped
1 tablespoon crumbled feta cheese
4 (4 ounce) fillets flounder
DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Spray an unheated medium skillet with no-stick spray. Heat the skillet over medium heat. Add the mushrooms and cook about 5 minutes or until the liquid released from the mushrooms has evaporated, stirring occasionally.
3. Add the spinach to the skillet. Cook and stir about 2 minutes or until spinach is wilted. Remove from the heat and drain excess moisture. Sprinkle the feta cheese over the vegetables, then stir it in.
4. To assemble the fish rolls, place one-quarter of the spinach mixture onto the wide end of each filet. Carefully roll the filet around the spinach mixture. Use wooden toothpicks to hold the end of each roll in place.
5. Spray an 8x8 inch baking dish with non-stick spray. Place the fish rolls, seam side down, in the baking dish. Add 2 tablespoons of water. Loosely cover with foil.
6. Bake in a preheated oven for 15 to 20 minutes or until fish flakes easily when tested with a fork and is opaque all the way through
Greek Orzo Salad
Prep Time: 1 Hour 10 Minutes
Cook Time: 10 Minutes
Ready In: 1 Hour 20 Minutes
Yields: 4 servings
"Orzo pasta is tossed with artichoke hearts, cucumber, feta, tomato, olives and a zesty dressing."
INGREDIENTS:
1 cup uncooked orzo pasta
1-1/3 (6 ounce) cans marinated artichoke hearts
2/3 tomato, seeded and chopped
2/3 cucumber, seeded and chopped
2/3 red onion, chopped
2/3 cup crumbled feta cheese
2/3 (2 ounce) can black olives, drained
2 tablespoons and 2 teaspoons chopped fresh parsley
2 teaspoons lemon juice
1/4 teaspoon dried oregano
1/4 teaspoon lemon pepper
DIRECTIONS:
1.Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Drain artichoke hearts, reserving liquid.
2. In large bowl combine pasta, artichoke hearts, tomato, cucumber, onion, feta, olives, parsley, lemon juice, oregano and lemon pepper. Toss and chill for 1 hour in refrigerator.
3. Just before serving, drizzle reserved artichoke marinade over salad.
ALL RIGHTS RESERVED © 2008 Allrecipes.com
Printed from Allrecipes.com 8/2/2008
MONDAY~ 11 August
Leftover night.
Use leftover pork from Saturday to make pork fried rice with veggies.
TUESDAY ~ 12 August
Low Fat Pizza Rustica
Nutritional Information
Serves 4
Fat: 16 g
Cal: 530
KJ: 1063
WW: 9.5 Points
Ingredients:
1 1/2 cups marinara sauce
2 Tbsp tomato paste (no salt added)
1 tsp granulated sugar
1/4 teaspoon salt
1 Tbsp olive oil
2 cups thinly sliced mushrooms
2 tsps minced garlic
280 g (10 oz) ground skinless chicken breasts
1 cup coarsely chopped red onions
1 Tbsp minced fresh oregano
1/4 tsp crushed red pepper flakes
1 medium red capsicum (bell pepper), seeded and cut into thin strips
1/2 medium green capsicum (bell pepper), seeded and cut into thin strips
1/2 medium yellow capsicum (bell pepper), seeded and cut into thin strips
3 ounces peppered feta cheese, crumbled
1/4 cup slivered fresh basil
This is what you do:
Preheat oven to 190 C (450o F) and Spray a baking tray with Cannola oil..
Preparing the sauce:
Mix marinara sauce and tomato paste in medium bowl, stirring until paste is dissolved; then set aside. Use your own dough (as described in the main low fat pizza recipes page), or use a pre-packed pizza base.
Preparing the topping:
Heat 1 teaspoon of the remaining oil In large nonstick skillet, and add mushrooms and half of the garlic.
Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are soft and tender... but without overcooking them.
With slotted spoon, remove mushroom mixture from skillet, and set aside.
In same skillet, combine chicken, onions, oregano, pepper flakes and remaining garlic; cook, stirring to break up meat, 4-5 minutes, until no longer pink. Remove from heat.
Spread the pizza base with the sauce, and top evenly with the chicken mixture, mushroom mixture, red, green and yellow capsicums, cheese and basil.
Sprinkle evenly with the oil, and bake for about 20 minutes (until crust is crispy and cheese is melted).
Cut into 8 wedges. It's 2 slices per serving.
Light Chicken Alfredo Pizza Ingredients
1.) Baboli 12" Thin crust pizza shell
2.) 1/4 cup Classico Roasted Garlic Alfredo Sauce
3.) 4 oz Mozarella cheese
4.) 1/3 cup crumbled feta cheese
5.) 1/4 cup parmesan cheese
6.) 1 oz crumbled provalone cheese
7.) Oscar Mayer southwestern chicken breast strips
Nutritional Info
Fat: 8.7g
Carbohydrates: 18.8g
Calories:206.6
Protein: 12.7g
1. Lay 12" pizza shell on a baking sheet or pizza stone.
2. Spray top of pizza shell with olive oil cooking spray.
3. Pour alfredo sauce into the middle of the shell and spread outward with a spoon. Leave a ring empty around the outside for crust.
4. Tear up chicken into smaller pieces and spread around the pizza.
5. Cover with the mozzarella cheese, then add the provalone and feta, and finish with the parmesan cheese.
6. Cook the pizza according to the directions on the pacakge. If you use the Boboli thin crust as I did, it's 8-10 minutes or longer depending on how crispy you like your pizza.
Yields 8 servings
Serve with fresh salad.
TUESDAY~ 05 August
Grilled Shrimp *Clean Eating Magazine Summer 2008
Serves 6
Ingredients:
1 tbsp Olive Oil
3 tbsp lemon juice
2 garlic cloves, peeled and minced
1 lgb fresh medium sized shrimp, shells on
Instructions:
1) In a small bowl, stir together olive oil, lemon juice and minced garlic well. Place shrimp in another bowl and pour marinade over top. Let sit for 15 to 20 minutes.
2) Thread shrimp onto 10-inch wooden skewers (previously soaked in water for 10 minutes) or put into grilling basket. Place over medium high heat for 4 to 5 minutes, turning halfway through cooking time. Serve immediately.
Grilled Eggplant*Clean Eating Magazine Summer 2008
1 mint teabag
1/2 cup boiling water
1 eggplant
1 tbsp lemon juice
1 tsp olive oil
1/2 tsp coarse sea salt
1/2 tsp black pepper
Instructions:
1) Place teabag in boiling water and steep for 5 minutes. Meanwhile, prepare eggplant. After removing ends, slice eggplant lengthwise into 1/2 inch slices. Place eggplant slices in a single layerin a large shallow casserole dish.
2) After teabag has steeped, remove. Whisk lemon juice and olive oil into hot tea. Pour mixture over eggplant. Turn over slices to coat. Sprinkle salt and pepper evenly over slices. Marinate eggplant for 10 minutes, turning once.
3) Place eggplant onto medium hot grate and grill, turning once, until flesh is tender and gives slightly in the middle, about 8 to 10 minutes.
Serve along with wild rice cooked with green onions.
WEDNESDAY ~ 06 August
Penne with Red Pepper Sauce and Broccoli
http://allrecipes.com/Recipe-Tools/Print/PrintFull.aspx?RecipeID=14066&servings=5
Yields: 5 servings
The red peppers in this sauce are smashing, but they 're helped along by the addition of almonds, sauteed onions, olive oil and cayenne pepper. Broccoli is steamed separately and then sauce, vegetables and parmesan cheese are stirred into the pasta.
INGREDIENTS:
4 tablespoons olive oil
1 1/2 cups chopped onion
2 cloves garlic, minced
2 red bell peppers, chopped
1/4 cup almonds
2 teaspoons balsamic vinegar
1/2 teaspoon salt
freshly ground black pepper
1/8 teaspoon cayenne pepper
4 cups broccoli florets
1 pound penne pasta
1/3 cup grated Parmesan cheese
1/2 cup fresh basil leaves, cut into thin strips
DIRECTIONS:
1. Heat 2 tablespoons of the olive oil over medium heat in a large skillet. Add the onions and saute them for about 5 minutes until they soften; stirring occasionally. Lower the heat a bit and add the garlic and red pepper. Continue to cook the vegetables, stirring often for 15 minutes.
2. In a food processor or blender, chop the almonds fine. Add the pepper-onion mixture, the vinegar, and the remaining olive oil; blend all to a puree. Add the salt, black pepper, and cayenne. Blend briefly to incorporate them.
3. Arrange a vegetable steamer over water in a saucepan. Bring the water to a boil, and add the broccoli. Cover the pan, and cook the broccoli over medium heat for 5 minutes or a bit longer, until it is tender as you like. Keep it warm.
4. Cook the pasta in a large pot of salted boiling water until it is just tender. Drain the pasta, and return it to the pot.
5. Pour the red pepper sauce, the Parmesan cheese, the broccoli, and the basil into the pot of penne. Heat the contents over medium heat until the pasta is very hot. Mix well. Add more salt and pepper to taste if necessary.
Serve the pasta immediately.
Serve with rye bread.
THURSDAY ~ 07 August
Vegetarian, Vegan Quinoa Salad Recipe
Savvy Vegetarian's Mexican Style Quinoa Black Bean Salad
Ingredients:
1 cup quinoa
1 1/2 cups cold water
1/2 tsp salt
2 cups cooked black beans. If using canned beans, drain and rinse well
1/2 cup chopped celery
1 jalapeno pepper, seeded and minced
1 garlic clove, minced, OR 1 tsp garlic powder
1 red pepper, sliced thin
1 large ripe tomato
1 green pepper, sliced thin
1 tsp cumin powder
1 tsp coriander powder
Dressing:
2 Tblsp freshly squeezed lime juice
1/4 cup olive oil
1 tsp salt
Fresh ground pepper
Pinch cayenne or chili powder
2 Tblsp chopped fresh cilantro
1/4 cup chopped scallions
Optional: 1/2 cup sliced olives
Directions
The quinoa can be made ahead of time and refridgerated
Soak the quinoa 1/2 hour in cold water
Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer
Place in 2 qt pot with 1 1/2 c. water and 1/2 tsp salt
Bring to a boil, turn down to low, cover tightly, and cook for 15 minutes
Remove from heat and allow to sit 5 minutes covered
Fluff gently with a fork and set aside to cool.
Saute jalapeno, fresh garlic, in 2 Tbsp oil until garlic is browned, pepper and celery are softened
Add the green and red peppers and saute briefly
Add the cumin and coriander, cook and stir 5 minutes
Blend dressing ingredients with a whisk or shake in a jar
Gently combine sauteed veggies, tomatoes, black beans, quinoa and dressing in a large bowl
Adjust salt and pepper to taste. Stir in cilantro and scallions, and serve warm or cover and chill for later
Helpful Quinoa Hints:
Quinoa has high oil content, so should be stored in the fridge or freezer to avoid becoming rancid
A tight fitting lid is essential for even cooking
Quinoa is coated with saponin, which will give it a bitter taste unless you wash it very thoroughly - those tiny flaky bits in the rinse water are the saponin
Because of it's high protein and oil content, quinoa is a satisfying meal with a few nuts or beans and veggies added (see recipes below)
Serve with tortillas topped with cheese.
FRIDAY ~ 08 August
SALMON WITH SAGE AND VEGETABLES IN PARCHMENT PAPER
1 (8-12 ounce) boneless salmon fillet
1 small leek
1 small carrot
1/2 small parsnip
2 large cremini mushrooms
2 tablespoons unsalted butter, softened
1 fresh garlic clove
1 tablespoon fresh sage leaves (tightly-packed)
1 small lemon, juice of
1/2 teaspoon fresh ground black pepper
1/4 teaspoon salt
2 teaspoons fresh chives, chopped finely
parchment paper (One 15x24 inch piece)
Optional: 1/4 teaspoon thyme, dried or fresh
Preheat oven to 400 degrees F. Cut the tough, darker green tops from the leek and slice the tender lighter-colored section into very thin rounds. Cut (julienne) carrot and parsnip into matchsticks approximately 1/2 inch long and 1/4 inch wide. Slice crimini mushrooms in half lengthwise and then into 1/4 inch slices.Combine butter, lemon juice, thyme, sage, pepper and salt in a food processor and pulse until thoroughly pureed.Mix vegetables together. Lay them in a nest about the size of the salmon filet on one side of the parchment paper. Place 1/3 of the sage-butter mixture on top of the vegetables.Place salmon on top of vegetables and spread with the rest of the sage-butter mixture. Sprinkle chopped chives on top, distributing evenly. Fold the other side of the parchment paper over on top of the salmon. Roll and crimp edges together to create a tightly-sealed half-moon shaped packet. Place packet on baking sheet and bake for 12-15 minutes. Remove from oven and allow to sit for 5 minutes.To serve, place the packet on a dinner plate and create two slashes on the top of the paper in the shape of an X with a sharp knife. Peel back paper and enjoy. Alternately, you can cut the salmon into 2-3 pieces and place on individual plates next to a generous spoonful of the vegetables.
Whipped Gingered Sweet Potatoes
Ingredients
3 lbs sweet potatoes (about 3 large)
6 tablespoons unsalted butter, room temperature
1/2 cup 2% milk, room temperature
1 tablespoon brown sugar
1-1 1/2 teaspoon ground ginger
2-3 tablespoons fresh ginger, grated
1-1 1/2 teaspoon salt
1/4-1/2 teaspoon pepper
1/2 teaspoon allspice
1/4 teaspoon clove
1 pinch cayenne
1 pinch nutmeg
Directions
1Wash and cook the sweet potatoes until soft--boil or bake. (I don't think it matters.) Cool enough to be able to handle them, then peel and cut into pieces.
2Preheat oven to 350.
3In a mixing bowl, beat potatoes and butter with electric mixer (if you have a stand mixer with a whisk attachment, more power to you).
4Add half & half or whipping cream; mix.
5Add spices and beat at high speed.
6Put potatoes in oven-safe dish and heat through (probably no more than 20 minutes).
REDUCE, REDUCE, REDUCE
SATURDAY ~ 09 August
Pork Butt (slow cooked on grill)
Parmesan Fries
Ingredients
4 large potatoes
1/2 tbsp ground thyme
1/2 tsp black pepper
1 tbsp olive oil
1/2 tsp salt
1/4 cup grated parmesean cheese Nutritional Info
Fat: 3.8g
Carbohydrates: 43.7g
Calories:230.6
Protein: 6.7g
Cut potatoes into fry like strips, and pat wedges dry with a paper towel. Place in a bowl and toss with thyme and pepper, and drizzle with oil. Place single layer on a baking sheet, and bake at 450 degrees for 30 minutes. Sprinkle cheese and salt evenly over wedges. Bake for another 10 minutes to brown.
Number of Servings: 6
Raw Beet Salad with Apples and Raisins
Ingredients
1/4 cup low or non fat sour cream
1 tsp Dijon Mustard
1 tbsp cider vinegar
Small bunch beets, about 3/4 lb, trimmed and peeled.
1 sweet and crisp apple, such as a Fuji
2 tbsp raisins
1 tbsp toasted hazelnuts, chopped
1 tbsp chopped chives
salt and pepper to taste
Handful of watercress
Nutritional Info
Fat: 4.4g
Carbohydrates: 18.1g
Calories:114.5
Protein: 2.5g
1) In a small bowl, mix sour cream, mustard and vinegar. Set aside.
2) Grate beets by hand using the second largest hole on a 4 sided grater or using the grating attachment on a food processor. Put in a mixing bowl.
3) Core the apple but do not peel. Cut into 1/2 inch cubes and add to beets. Add raisins, hazelnuts and chives. Season with salt and pepper. Add sour cream, dressing and mix well. Taste for seasoning.
4) To serve, put watercress at the end of a small oval platter and spoon out salad onto the platter.
Number of Servings: 4
SUNDAY ~ 10 August
Spinach-Stuffed Flounder with Mushrooms and Feta
Submitted by: dakota kellyRated: 4 out of 5 by 57 members
Prep Time: 15 MinutesCook Time: 15 Minutes
Ready In: 30 MinutesYields: 4 servings
"Flounder rolls stuffed with mushrooms, feta cheese and spinach. Great served on a bed of couscous."
INGREDIENTS:
8 large fresh mushrooms, sliced
8 ounces spinach, rinsed and chopped
1 tablespoon crumbled feta cheese
4 (4 ounce) fillets flounder
DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Spray an unheated medium skillet with no-stick spray. Heat the skillet over medium heat. Add the mushrooms and cook about 5 minutes or until the liquid released from the mushrooms has evaporated, stirring occasionally.
3. Add the spinach to the skillet. Cook and stir about 2 minutes or until spinach is wilted. Remove from the heat and drain excess moisture. Sprinkle the feta cheese over the vegetables, then stir it in.
4. To assemble the fish rolls, place one-quarter of the spinach mixture onto the wide end of each filet. Carefully roll the filet around the spinach mixture. Use wooden toothpicks to hold the end of each roll in place.
5. Spray an 8x8 inch baking dish with non-stick spray. Place the fish rolls, seam side down, in the baking dish. Add 2 tablespoons of water. Loosely cover with foil.
6. Bake in a preheated oven for 15 to 20 minutes or until fish flakes easily when tested with a fork and is opaque all the way through
Greek Orzo Salad
Prep Time: 1 Hour 10 Minutes
Cook Time: 10 Minutes
Ready In: 1 Hour 20 Minutes
Yields: 4 servings
"Orzo pasta is tossed with artichoke hearts, cucumber, feta, tomato, olives and a zesty dressing."
INGREDIENTS:
1 cup uncooked orzo pasta
1-1/3 (6 ounce) cans marinated artichoke hearts
2/3 tomato, seeded and chopped
2/3 cucumber, seeded and chopped
2/3 red onion, chopped
2/3 cup crumbled feta cheese
2/3 (2 ounce) can black olives, drained
2 tablespoons and 2 teaspoons chopped fresh parsley
2 teaspoons lemon juice
1/4 teaspoon dried oregano
1/4 teaspoon lemon pepper
DIRECTIONS:
1.Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Drain artichoke hearts, reserving liquid.
2. In large bowl combine pasta, artichoke hearts, tomato, cucumber, onion, feta, olives, parsley, lemon juice, oregano and lemon pepper. Toss and chill for 1 hour in refrigerator.
3. Just before serving, drizzle reserved artichoke marinade over salad.
ALL RIGHTS RESERVED © 2008 Allrecipes.com
Printed from Allrecipes.com 8/2/2008
MONDAY~ 11 August
Leftover night.
Use leftover pork from Saturday to make pork fried rice with veggies.
TUESDAY ~ 12 August
Low Fat Pizza Rustica
Nutritional Information
Serves 4
Fat: 16 g
Cal: 530
KJ: 1063
WW: 9.5 Points
Ingredients:
1 1/2 cups marinara sauce
2 Tbsp tomato paste (no salt added)
1 tsp granulated sugar
1/4 teaspoon salt
1 Tbsp olive oil
2 cups thinly sliced mushrooms
2 tsps minced garlic
280 g (10 oz) ground skinless chicken breasts
1 cup coarsely chopped red onions
1 Tbsp minced fresh oregano
1/4 tsp crushed red pepper flakes
1 medium red capsicum (bell pepper), seeded and cut into thin strips
1/2 medium green capsicum (bell pepper), seeded and cut into thin strips
1/2 medium yellow capsicum (bell pepper), seeded and cut into thin strips
3 ounces peppered feta cheese, crumbled
1/4 cup slivered fresh basil
This is what you do:
Preheat oven to 190 C (450o F) and Spray a baking tray with Cannola oil..
Preparing the sauce:
Mix marinara sauce and tomato paste in medium bowl, stirring until paste is dissolved; then set aside. Use your own dough (as described in the main low fat pizza recipes page), or use a pre-packed pizza base.
Preparing the topping:
Heat 1 teaspoon of the remaining oil In large nonstick skillet, and add mushrooms and half of the garlic.
Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are soft and tender... but without overcooking them.
With slotted spoon, remove mushroom mixture from skillet, and set aside.
In same skillet, combine chicken, onions, oregano, pepper flakes and remaining garlic; cook, stirring to break up meat, 4-5 minutes, until no longer pink. Remove from heat.
Spread the pizza base with the sauce, and top evenly with the chicken mixture, mushroom mixture, red, green and yellow capsicums, cheese and basil.
Sprinkle evenly with the oil, and bake for about 20 minutes (until crust is crispy and cheese is melted).
Cut into 8 wedges. It's 2 slices per serving.
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