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.