My Mom is getting ready to visit so I'm only planning up to Sunday.
MONDAY
Southwest Pasta Salad
Ingredients
1 - 8oz box of Wheat Pasta - Eden Foods small vegetable shells, organic (or equivalent - Image shows it made with multigrain penne)
1 - 15 oz can Publix GreenWise Organic Whole Kernel Corn (or equivalent)
1 - 15 oz can of Publix GreenWise Organic Black Beans (or equivalent)
1 cup Salsa (organic)
I cup shredded, low fat cheddar cheese
1 cup diced organic green pepper (bell pepper)
Optional: add garlic powder, black pepper, or cayenne pepper to taste (in any combination) Nutritional Info
Fat: 3.3g
Carbohydrates: 45.6g
Calories:267.8
Protein: 14.2g
Prepare pasta according to package directions. Drain, rinse and put into large bowl.Drain and reserve the liquids from the canned corn and black beans.Combine all ingredients with the cooked pasta in a large bowl and mix well. Add small amounts of the reserved canned liquids if desired. Serve immediately or cover and refrigerate. Serve cool or at room temperature. Serves 8 as main course, or up to 16 as side dish.Number of Servings: 8
TUESDAY
Use up leftovers in freezer or in fridge
WEDNESDAY
Beef hamburger helper. (Use up that horrible stuff!)
THURSDAY
Use up more leftovers
FRIDAY
Mediterranean Chicken with Roesmary Orzo
Ingredients
1 lb Chicken Breast, no skin,
2 cloves Garlic
1 can (14.5 oz) Campbell's low sodium chicken broth.
5 (1/2) cup Water
1 tsp (or more to taste) dried Rosemary (or 1 Tbsp fresh)
1 tsp (or more to taste) Italian Seasoning.
5 tsp Salt
1.5 cup (2 med) Zucchini, sliced and quartered
3 Plum Tomatoes or 1.5 cups Red Ripe Tomatoes
1 medium Bell Pepper (any color)
8 oz (1 1/3 cups) Orzo, Barilla, uncooked
Nutritional Info
Fat: 2.8g
Carbohydrates: 50.0g
Calories:363.6
Protein: 35.5g
Spray 10-inch skillet with cooking spray; heat over medium-high heat. Add chicken; stir-fry about 5 minutes or until brown.Stir in garlic, pasta and broth. Heat to boiling; reduce heat. Cover and simmer about 8 minutes or until most of the liquid is absorbed. (I usually taste it about now to make sure there is enough spice for me.)Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer about 5 minutes, stirring once, until bell pepper is crisp-tender and pasta is tender.Makes 4 servings.Number of Servings: 4
Recipe submitted by SparkPeople user GENIETEST.
SATURDAY
Hamburger/cheeseburger with fries and grilled zuchinni
SUNDAY
Honey Bourbon Pork Tenderloin
This tenderloin is marinated and slow roasted over low heat. Make sure to boil the marinade and also thicken it with flour to make a delicious gravy.
Prep Time: 20 minutes
Cook Time: 30 minutes
Ingredients:
3 12-ounce pork tenderloins
1 cup water
1/2 cup onion, chopped
1/2 cup lemon juice
1/2 cup bourbon
1/4 cup honey
1/4 cup soy sauce
3 tablespoons flour
2 tablespoons olive oil
1 tablespoon ginger root, minced
5 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
Preparation:Combine onion, lemon juice, bourbon, honey, soy sauce, ginger, garlic and olive oil. Mix well. Place tenderloins in a resealable bag and pour marinade over. Seal and turn to coat. Let sit for 30 minutes. Preheat grill. Remove tenderloins from marinade and pour marinade into a saucepan. Season pork with salt and pepper and grill over a low fire for about 30 minutes or until done. Meanwhile add water and flour to marinade and bring to a boil. Reduce heat and simmer until thickened. When the tenderloin is done remove from grill and cut into 1/2 inch slices. Serve with sauce poured over top.
Serve with asparagus & wild rice.
Sunday, October 12, 2008
Sunday, October 5, 2008
Uses for my wheatgrass
I have once again purchased a wheatgrass plant that I plan to start using, so I figured I'd copy some of the recipes for some smoothies and juices here.
Nature's Greenz ™SuperGreen Cell Food For Life ©
All recipes are mixed in a Food Blender with preferably organic produce and no preservatives. Each recipe makes approx. 1 Large Glass.
NATURE'S GREENZ SHAKE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 Tall glass of Fruit Juice (Apple, Orange, Pineapple, Apricot or Berries (blueberry,strawberry,raspberry, blackberry)
TROPICAL-GREENZ MARGURITA
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 Tall glass of Fruit Juice (Apple, Orange, Pineapple, Apricot, Mango, Paw Paw or berries( Blueberry, Strawberry, raspberry,blackberry)
1 tablespoon of Coconut Milk (Trident canned or equivalent)
KIWI GREENZ SHAKE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
2 x peeled Kiwi fruit
1 tablespoon of Coconut Milk (Trident canned or equivalent)
A tall glass of pure filtered or distilled water
BANANA BENDER GREENZ
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 x peeled banana
1 tablespoon of Coconut Milk (Trident canned or equivalent)
A tall glass of pure filtered or distilled water
Weight Management & Protein requirements: Add 1 serving of Protein Powder to help with excessive appetite urges and to help normalize sugar levels.(Optional-substitute Fruit Juice with water).
Weight Gain: Add 1 serving of high calorie Protein/Carbohydrate Powder and substitute Fruit Juice with full cream Milk, for added calories.
COOL GREENZ SMOOTHIE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 dollop of Acidophilus Yoghurt
½ cup of Ice ( pulse to crush)
1 cup of Soymilk, Fruit Juice or organic Milk
1 fruit portion such as Banana, berries or mango
1 sprig of fresh chopped Mint leaves.
Blend together and enjoy the cool soothing flavours of Cool greens.
BERRY GREENZ SMOOTHIE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 Cup of Apple & Blackcurrant Juice
½ cup of berries (blueberry,strawberry,raspberry blackberry)(Optional - Banana and/or Ice to thicken)
Blend together and garnish with a dollop of Acidophilus Yoghurt, Cinnamon or whole Berries.
GREENZ VEGGIE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
½ cup of Ice (pulse to crush)1 cup of vegetable Juice (Carrot, Tomato, Broccoli etc)(Optional 2 tsp of almonds or shelled Sunflower for extra texture)
Blend together and season with sea Salt and Pepper if needed.For extra flavour add herbs and spices (Parsley, Dill, Chilli, Tabasco, Cayenne, and Horseradish to suit your taste)
CORNUCOPIA GREENZ
1 Tablespoon of NATURE'S GREENZ™ barley grass and wheat grass
1 tbsp of Flax fibre
1 tsp of Flax seed oil40 mls (1.3 fl ozs) of Aloe Vera Juice
1 dollop of Acidophilus Yoghurt
1 Fruit portion such as Banana or Berries
2 cups of Soymilk or Fruit Juice
Blend together for delicious, fully nutritious smoothie(Optional - Strain froth off) Serves 2
GREENZ EASY DRESSING
1/2 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
3 tbsp. of Flax Seed Oil
1 tbsp of Lemon Juice
1 minced clove of Garlic(Optional sea salt and pepper to taste.)
Blend or shake to mix. Toss easy greens dressing into lettuce greens and favourite salad ingredients. For extra heat, drizzle red chilli oil over drizzled green easy greens dressing for taste and colour.
GREENZ DAIRYLESS ALFREDO SAUCE
250g Tofu
½ cup of soymilk
1tbsp of tahini
1 tbsp of Pesto
1 minced clove of Garlic
1/4 Tbsp of Cayenne
Sea salt and pepper to season.
Blend together and heat until hot - adding 1 teaspoon of NATURE'S GREENZ™ Barley grass wheat grass to sauce after heating (sauce) just prior to serving to retain barley grass/wheat grass qualities. Add sauce to favourite pasta dish.
GREENZ MIDDLE EASTERN DIP
1 tbsp of Tahini1 minced clove of Garlic
½ Tbsp of Cayenne
1 Teaspoon of NATURE'S GREENZ™ barley grass and wheat grass
1 Tub of Hummus Dip
Blend together until consistency is smooth and serve with rice crackers or pita bread and tomatoes slices.
ASIAN GREENZ INFUSION
4 tbsp of Olive Oil or flax seed oil
1-2 juice of limes
½-1 grated lime rind
2-3 tsp of toasted sesame seeds
1 tbsp of brown sugar
½ - 1 Teaspoon of NATURE'S GREENZ™ barley grass and wheat grass (Optional ¼ tsp sesame seed oil & 1 tsp of Soy Sauce (organic)
Blend or shake to mix. Serve with your favourite pan fried or steamed cooked fish.
Nature's Greenz ™SuperGreen Cell Food For Life ©
All recipes are mixed in a Food Blender with preferably organic produce and no preservatives. Each recipe makes approx. 1 Large Glass.
NATURE'S GREENZ SHAKE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 Tall glass of Fruit Juice (Apple, Orange, Pineapple, Apricot or Berries (blueberry,strawberry,raspberry, blackberry)
TROPICAL-GREENZ MARGURITA
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 Tall glass of Fruit Juice (Apple, Orange, Pineapple, Apricot, Mango, Paw Paw or berries( Blueberry, Strawberry, raspberry,blackberry)
1 tablespoon of Coconut Milk (Trident canned or equivalent)
KIWI GREENZ SHAKE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
2 x peeled Kiwi fruit
1 tablespoon of Coconut Milk (Trident canned or equivalent)
A tall glass of pure filtered or distilled water
BANANA BENDER GREENZ
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 x peeled banana
1 tablespoon of Coconut Milk (Trident canned or equivalent)
A tall glass of pure filtered or distilled water
Weight Management & Protein requirements: Add 1 serving of Protein Powder to help with excessive appetite urges and to help normalize sugar levels.(Optional-substitute Fruit Juice with water).
Weight Gain: Add 1 serving of high calorie Protein/Carbohydrate Powder and substitute Fruit Juice with full cream Milk, for added calories.
COOL GREENZ SMOOTHIE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 dollop of Acidophilus Yoghurt
½ cup of Ice ( pulse to crush)
1 cup of Soymilk, Fruit Juice or organic Milk
1 fruit portion such as Banana, berries or mango
1 sprig of fresh chopped Mint leaves.
Blend together and enjoy the cool soothing flavours of Cool greens.
BERRY GREENZ SMOOTHIE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
1 Cup of Apple & Blackcurrant Juice
½ cup of berries (blueberry,strawberry,raspberry blackberry)(Optional - Banana and/or Ice to thicken)
Blend together and garnish with a dollop of Acidophilus Yoghurt, Cinnamon or whole Berries.
GREENZ VEGGIE
1 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
½ cup of Ice (pulse to crush)1 cup of vegetable Juice (Carrot, Tomato, Broccoli etc)(Optional 2 tsp of almonds or shelled Sunflower for extra texture)
Blend together and season with sea Salt and Pepper if needed.For extra flavour add herbs and spices (Parsley, Dill, Chilli, Tabasco, Cayenne, and Horseradish to suit your taste)
CORNUCOPIA GREENZ
1 Tablespoon of NATURE'S GREENZ™ barley grass and wheat grass
1 tbsp of Flax fibre
1 tsp of Flax seed oil40 mls (1.3 fl ozs) of Aloe Vera Juice
1 dollop of Acidophilus Yoghurt
1 Fruit portion such as Banana or Berries
2 cups of Soymilk or Fruit Juice
Blend together for delicious, fully nutritious smoothie(Optional - Strain froth off) Serves 2
GREENZ EASY DRESSING
1/2 Teaspoon (tsp) of NATURE'S GREENZ™ barley grass and wheat grass
3 tbsp. of Flax Seed Oil
1 tbsp of Lemon Juice
1 minced clove of Garlic(Optional sea salt and pepper to taste.)
Blend or shake to mix. Toss easy greens dressing into lettuce greens and favourite salad ingredients. For extra heat, drizzle red chilli oil over drizzled green easy greens dressing for taste and colour.
GREENZ DAIRYLESS ALFREDO SAUCE
250g Tofu
½ cup of soymilk
1tbsp of tahini
1 tbsp of Pesto
1 minced clove of Garlic
1/4 Tbsp of Cayenne
Sea salt and pepper to season.
Blend together and heat until hot - adding 1 teaspoon of NATURE'S GREENZ™ Barley grass wheat grass to sauce after heating (sauce) just prior to serving to retain barley grass/wheat grass qualities. Add sauce to favourite pasta dish.
GREENZ MIDDLE EASTERN DIP
1 tbsp of Tahini1 minced clove of Garlic
½ Tbsp of Cayenne
1 Teaspoon of NATURE'S GREENZ™ barley grass and wheat grass
1 Tub of Hummus Dip
Blend together until consistency is smooth and serve with rice crackers or pita bread and tomatoes slices.
ASIAN GREENZ INFUSION
4 tbsp of Olive Oil or flax seed oil
1-2 juice of limes
½-1 grated lime rind
2-3 tsp of toasted sesame seeds
1 tbsp of brown sugar
½ - 1 Teaspoon of NATURE'S GREENZ™ barley grass and wheat grass (Optional ¼ tsp sesame seed oil & 1 tsp of Soy Sauce (organic)
Blend or shake to mix. Serve with your favourite pan fried or steamed cooked fish.
A recipe I've found
I found this at http://zrecs.blogspot.com/2007/09/quick-snacks-zs-no-cook-tofu-cubes.html
I'm going to try them out for Nick and see how he likes them!
Z's No-Cook Tofu CubesDice some extra firm tofu into 1/4" cubes.
Toss or mix gently in a bowl, or mix "Shake and Bake"-style in a bag, with a blend of the following ingredients:
c
rushed Cheerios (or your favorite similar cereal)
ground flax seed
wheat germ
cinnamon
ground sesame seeds or nuts (if you child is old enough to have nuts) Serve cold.These will keep in the fridge for 2-3 days and make a healthy finger-food snack.
I'm going to try them out for Nick and see how he likes them!
Z's No-Cook Tofu CubesDice some extra firm tofu into 1/4" cubes.
Toss or mix gently in a bowl, or mix "Shake and Bake"-style in a bag, with a blend of the following ingredients:
c
rushed Cheerios (or your favorite similar cereal)
ground flax seed
wheat germ
cinnamon
ground sesame seeds or nuts (if you child is old enough to have nuts) Serve cold.These will keep in the fridge for 2-3 days and make a healthy finger-food snack.
Tuesday, September 23, 2008
Menu Plan for the next 2 weeks
As one might notice, I've changed the title on each entry to Menu plan for the next 2 weeks instead of just a week. After all, I do plan 2 weeks out now a days. It's just simpler to do that. Especially now that Edward is gone and it's just me and munchkin in the house.
Also I'm going to go with larger portion sizes as this allows me to bring in the leftovers to work for lunch.
So here we go.......
MONDAY 29 SEPTEMBER
Skillet white beans, spinach & tomatoes over Linguine
Recipe submitted by SparkPeople user TWINMOM143
Ingredients
2 tsp olive oil
1 Tablespoon minced garlic
2 cans diced tomatoes with basil, garlic and oregano (do not drain)
1 can any white beans (I use Great Northern or Navy usually)
1 package fresh spinach
6 cups cooked linguine
6 Tablespoons Romano or Parmesan cheese (grated)
1. Heat oil in a large nonstick skillet.
2. In a separate pan start boiling water for linguine and get linguine cooked while you continue.
3. Add garlic, saute for a minute or so.
4. Add tomatoes and beans and bring to a boil.
5. Cover with spinach, top with lid, reduce heat to low and simmer about 10 minutes. Stir occasionally.
6. Spoon tomato/beans/spinach mixture over linguine and sprinkle with cheese.This makes 6 servings of 1 cup of pasta, 1 cup of sauce and 1 tablespoon of cheese.
Number of Servings: 6
Nutritional Info
Fat: 5.0g
Carbohydrates: 55.4g
Calories:318.7
Protein: 13.4g
Serve with bread and a salad on the side.
TUESDAY 30 SEPTEMBER
Use up Quiche in freezer.
Serve with whole wheat rolls and salad on side.
Remember to take this out on Monday night out of the chest freezer!!!
WEDNESDAY 01 OCTOBER (Woohoo! It's October already!)
Mango Avocado Black Bean Salad
Recipe submitted by SparkPeople user VIOLETNESS.
Ingredients
3 tablespoons fresh lime juice
2 tablespoons olive oil
15 ounce can black beans, rinsed and drained
1 mango, peeled and chopped
1 ripe avocado, peeled and chopped
1/2 red onion diced Tabasco, to taste
2 tablespoons minced fresh parsley
1 cup shredded Romaine lettuce
In a bowl, whisk together lime juice, oil, and salt to taste. Stir in remaining ingredients, except lettuce, and season with salt and pepper to taste. Let salad stand, stirring once or twice, 15 minutes for flavors to develop. Serve salad on top of lettuce.Can make 2-4 servings.
Nutritional Info is for 3 servings.
Number of Servings: 3
Nutritional Info
Fat: 14.3g
Carbohydrates: 47.8g
Calories:348.3
Protein: 12.3g
Serve with pita bread and hummus
THURSDAY 02 OCTOBER
Beef and Penne Casserole
By Fiona Haynes, About.com
This is comfort food at its best (and a family favorite), combining extra lean ground beef, tomatoes, penne pasta and a sprinkling of reduced fat cheese. Sometimes I wilt half a 10-ounce pack of fresh baby spinach (squeezed dry) and stir it into the beef and tomato mixture.
Cook Time: 40 minutes
Ingredients:
1/2 pound penne pasta
1 14-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 tsp oregano
1 pound lean or extra-lean ground beef
1 medium onion, finely chopped
1/2 cup shredded reduced fat mozzarella and cheddar cheese blend
Preparation:Preheat oven to 350 degrees.
Boil pasta according to instructions on package. Do not overcook. Drain and set aside. Meanwhile, in a large skillet sprayed with cooking spray, saute onions and ground beef on a medium to high heat until the beef is browned. Add crushed tomatoes, sauce and oregano, and stir well. Cover and simmer for about 10 minutes.
Empty pasta into a 2 quart baking dish; add beef and tomato mixture and toss well to coat. Sprinkle with cheese blend and bake for 25 minutes.
Serves 4-6
Nutritional Info:
Per Serving:
Calories 299,
Calories from Fat 60,
Total Fat 6.6g (sat 3.2g),
Cholesterol 54mg,
Sodium 216mg,
Carbohydrate 35.3g,
Fiber 3.1g,
Protein 24.5
Make ahead the beef mixture and the pasta mixture. That way you can just mix them all together and throw them in the oven allowing for a quick and easy meal in case you're running low on time!!
FRIDAY 03 OCTOBER
HAWAIIAN - SOUTH PACIFIC PIZZA
Printed from COOKS.COM
Basic Pizza Dough
1 1/2 c. (about 6 oz.) shredded Mozzarella cheese
1 1/2 c. (about 6 oz.) grated Gruyere cheese
Cornmeal, if using a pizza peel
About 1/2 c. vegetable oil
1 lb. Canadian bacon or baked ham, cut into sm. pieces
3 c. chopped fresh pineapple or 3 cans (8 oz. each) chunk pineapple packed in juice, well drained
6 green onions, chopped (or chives)
SaltFreshly ground black pepper
Prepare the dough and preheat the oven. Mix the cheeses in a bowl and set aside.
Shape the pizza dough and brush all over with vegetable oil, then top with the cheeses, leaving a 1/2 inch border around the edges. Top the cheeses with the Canadian bacon or ham, pineapple chunks, onions and salt and pepper to taste. Drizzle evenly with vegetable oil.
Transfer the pie to the preheated baking surface and bake as directed in the basic recipe. Remove from the oven to a cutting tray or board and lightly brush the crust with vegetable oil. Slice and serve immediately.
Serve with salad on the side.
I will not be making our own dough for this one as I have pizza crust that needs using up. Also add some green and red bell peppers for color. Remember to take out crust the morning of and to chop up the veggies the night before to save time later.
SATURDAY 04 OCTOBER
Cheeseburgers, french fries
Glazed Carrots
By Jolinda Hackett, About.com
Glazed Carrots
Ingredients:
2 cups carrots, sliced
1 onion, diced
1/4 cup brown sugar
2 tbsp margarine, melted
1/4 tsp cinnamon
Preparation:Steam the carrots in a small amount of water until tender, about 8 minutes. Drain thoroughly.
In a medium saucepan, combine the carrots, onion, brown sugar, margarine and cinnamon. Simmer, stirring occasionally for 15 minutes.
SUNDAY 05 OCTOBER
Braised Tongue Recipe
From LoveToKnow Recipes
Ingredients for Braised Tongue
3 lbs. fresh tongue
¼ cup butter
Carrot, Turnip, Onion ¼ cup diced
1 tablespoon cornstarch
Bit of cinnamon
1 clove
Bouquet of sweet herbs
½ lemon
1 teaspoon salt
¼ teaspoon pepper
Instructions
Wash tongue, cover with boiling water and cook slowly two hours.
Remove from water, blanch in cold water, and remove skin and roots.
Cook vegetables in butter five minutes, remove them to a deep braising pan.
Brown tongue in fat and place on vegetables in pan.
Add clove, cinnamon and sweet herbs, salt and pepper; cover the tongue one-half way with stock in which it was cooked.
Cover the braising pan and bake two hours.
At the last half hour the juice of lemon is added.
When tender remove to hot platter.
For gravy add cornstarch dissolved in cold water to stock in braising pan, which should be reduced to 1 pint.
Boil five minutes and pour around the tongue on hot platter.
1 teaspoon Worcestershire Sauce or tomato catsup may be used in gravy.
Serve with pasta and veggies cooked with tongue.
MONDAY 6 OCTOBER
Mediterranean Vegetable Bulgar Salad
Ingredients
2 cups boiling water
1 1/2 cups uncooked bulgar
1 1/2 cups water
2 cups fresh broccoli florets
1 cup grape tomatoes
1/2 cup shredded carrot
1 cup crumbled feta cheese
2 tbs chopped fresh parsley
1/2 tsp salt
1 can Progresso chick peas, drained
1/2 cup Greek or Italian dressing
1. In large bowl, pour 2 cups boiling water over bulgar. Let stand for 30 minutes
2. In 2 quart saucepan, heat 1 1/2 cups water to boiling, add broccoli. Cook 1 minute; drain and rinse in cold water.
3. Stir broccoli and remaining ingredients into bulgar. Serve immediately, or cover and refrigerate up to 4 hours before serving.
Serve with pita bread and hummus
TUESDAY 07 OCTOBER
Crunchy Asian Chicken Salad
Ingredients
1 package chicken flavor ramon noodle soup mix
3 cups shredded chinese cabbage
1 cup cup up cooked chicken
1/2 cup shredded carrots
1/4 cup chopped red onion
1/2 cup sesame ginger dressing
1 tsp sugar
1/2 cup wasabi peas (don't put these on Nick's! TOO SPICY)
1 1/2 tbsp sesame seeds, toasted
1. In 2 quart saucepan, heat 1 1/2 cups water to boiling over high heat. Break apart noodles before opening soup packages. Stir 1/2 of seasoning packets and all of the noodles into boiling water. Cook 2 to 3 minutes, stirring constantly, until noodles are tender; do not drain.
2. In large bowl, toss noodles, cabbage, chicken, carrots and onion. In small bowl, stir together dressing, sugar and remaining seasoning. Toss dressing with salad.
3. Cover and refrigerate up to 1 hour. Stir in wasabi peas and sesame seeds just before serving.
WEDNESDAY 08 OCTOBER
Use up either Slow cooked Chicken Cacciatore with rice and green beans.
THURSDAY 09 OCTOBER
Bratwurst with spaetzle and sauerkraut.
Serve with rye bread slices and carrot sticks for Nick.
FRIDAY 10 OCTOBER
Beef fried rice (use up remainder of beef tongue)
Serve with homemade egg drop soup
SATURDAY 11 OCTOBER
Corned beef and carrots.
Serve with Cabbage Pie leftovers in chest freezer.
SUNDAY 12 OCTOBER
Tropical Shish kabobs
This is my own made up recipe that always turns out really yummy. It's great on top of rice. Plus my son loves fruits and veggies (well mostly fruits) so this is something he'll eat!
Normally I use chicken breasts but this time to cut back on portions I'm going to use chicken tenderloins. They're smaller so I won't have as much left over afterwards.
Ingredients
3 chicken tenderloins
half fresh pinapple
1 red bell pepper
1 green bell pepper
1 orange bell pepper
1/2 onion (prefer red for the color that it adds to the meal, after all I'm all about food that looks good AND tastes good!)
Teriyaki sauce for slathering on as shish kabobs are cooking.
Grill until chicken is no longer pink and is starting to get crispy on the outside. I prefer not to salt this too much as Teriyaki sauce already has some salt in this. Once you allow the chicken to get a bit crispy on the outside it's more than salty enough for me.
Edamame Salad with Baby Beets and Greens
ACTIVE TIME: 15 MIN
TOTAL TIME: 25
MIN SERVES: 4
The Good News The half-cup of edamame (soybeans) in each serving of this basil-scented salad has more protein than two large eggs and lots of fiber—more than 20 percent of the FDA's daily recommendation.
ingredients
4 small beets (1 ounce each), trimmed, 1/2 cup greens reserved
2 cups shelled edamame (1/2 pound)
1 tablespoon rice vinegar
2 teaspoons soy sauce
1 1/2 teaspoons Asian sesame oil
1 teaspoon finely grated fresh ginger
2 scallions, finely chopped
1 tablespoon julienned basil
Directions
In a large saucepan, set a steamer basket over 1/2 inch of water and bring to a boil. Add the beets, cover and cook over moderate heat until tender, about 20 minutes. Check the water level in the pan halfway through steaming and add more as needed. Transfer the beets to a plate. Steam the edamame in the same steamer basket until tender, about 5 minutes. Rinse the edamame in cold water to cool, then pat dry with paper towels. Peel and cut the beets into wedges.
In a medium bowl, stir the rice vinegar with the soy sauce, sesame oil and grated ginger. Add the edamame, beets, scallions and beet greens and toss to coat. Sprinkle the basil on top before serving.
Nutritional information:
One Serving 119 cal,
6 gm total fat,
0.7 gm saturated fat,
10 gm carb,
4 gm fiber.
Recipe by Melissa Clark from Food & Wine magazine
Also I'm going to go with larger portion sizes as this allows me to bring in the leftovers to work for lunch.
So here we go.......
MONDAY 29 SEPTEMBER
Skillet white beans, spinach & tomatoes over Linguine
Recipe submitted by SparkPeople user TWINMOM143
Ingredients
2 tsp olive oil
1 Tablespoon minced garlic
2 cans diced tomatoes with basil, garlic and oregano (do not drain)
1 can any white beans (I use Great Northern or Navy usually)
1 package fresh spinach
6 cups cooked linguine
6 Tablespoons Romano or Parmesan cheese (grated)
1. Heat oil in a large nonstick skillet.
2. In a separate pan start boiling water for linguine and get linguine cooked while you continue.
3. Add garlic, saute for a minute or so.
4. Add tomatoes and beans and bring to a boil.
5. Cover with spinach, top with lid, reduce heat to low and simmer about 10 minutes. Stir occasionally.
6. Spoon tomato/beans/spinach mixture over linguine and sprinkle with cheese.This makes 6 servings of 1 cup of pasta, 1 cup of sauce and 1 tablespoon of cheese.
Number of Servings: 6
Nutritional Info
Fat: 5.0g
Carbohydrates: 55.4g
Calories:318.7
Protein: 13.4g
Serve with bread and a salad on the side.
TUESDAY 30 SEPTEMBER
Use up Quiche in freezer.
Serve with whole wheat rolls and salad on side.
Remember to take this out on Monday night out of the chest freezer!!!
WEDNESDAY 01 OCTOBER (Woohoo! It's October already!)
Mango Avocado Black Bean Salad
Recipe submitted by SparkPeople user VIOLETNESS.
Ingredients
3 tablespoons fresh lime juice
2 tablespoons olive oil
15 ounce can black beans, rinsed and drained
1 mango, peeled and chopped
1 ripe avocado, peeled and chopped
1/2 red onion diced Tabasco, to taste
2 tablespoons minced fresh parsley
1 cup shredded Romaine lettuce
In a bowl, whisk together lime juice, oil, and salt to taste. Stir in remaining ingredients, except lettuce, and season with salt and pepper to taste. Let salad stand, stirring once or twice, 15 minutes for flavors to develop. Serve salad on top of lettuce.Can make 2-4 servings.
Nutritional Info is for 3 servings.
Number of Servings: 3
Nutritional Info
Fat: 14.3g
Carbohydrates: 47.8g
Calories:348.3
Protein: 12.3g
Serve with pita bread and hummus
THURSDAY 02 OCTOBER
Beef and Penne Casserole
By Fiona Haynes, About.com
This is comfort food at its best (and a family favorite), combining extra lean ground beef, tomatoes, penne pasta and a sprinkling of reduced fat cheese. Sometimes I wilt half a 10-ounce pack of fresh baby spinach (squeezed dry) and stir it into the beef and tomato mixture.
Cook Time: 40 minutes
Ingredients:
1/2 pound penne pasta
1 14-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 tsp oregano
1 pound lean or extra-lean ground beef
1 medium onion, finely chopped
1/2 cup shredded reduced fat mozzarella and cheddar cheese blend
Preparation:Preheat oven to 350 degrees.
Boil pasta according to instructions on package. Do not overcook. Drain and set aside. Meanwhile, in a large skillet sprayed with cooking spray, saute onions and ground beef on a medium to high heat until the beef is browned. Add crushed tomatoes, sauce and oregano, and stir well. Cover and simmer for about 10 minutes.
Empty pasta into a 2 quart baking dish; add beef and tomato mixture and toss well to coat. Sprinkle with cheese blend and bake for 25 minutes.
Serves 4-6
Nutritional Info:
Per Serving:
Calories 299,
Calories from Fat 60,
Total Fat 6.6g (sat 3.2g),
Cholesterol 54mg,
Sodium 216mg,
Carbohydrate 35.3g,
Fiber 3.1g,
Protein 24.5
Make ahead the beef mixture and the pasta mixture. That way you can just mix them all together and throw them in the oven allowing for a quick and easy meal in case you're running low on time!!
FRIDAY 03 OCTOBER
HAWAIIAN - SOUTH PACIFIC PIZZA
Printed from COOKS.COM
Basic Pizza Dough
1 1/2 c. (about 6 oz.) shredded Mozzarella cheese
1 1/2 c. (about 6 oz.) grated Gruyere cheese
Cornmeal, if using a pizza peel
About 1/2 c. vegetable oil
1 lb. Canadian bacon or baked ham, cut into sm. pieces
3 c. chopped fresh pineapple or 3 cans (8 oz. each) chunk pineapple packed in juice, well drained
6 green onions, chopped (or chives)
SaltFreshly ground black pepper
Prepare the dough and preheat the oven. Mix the cheeses in a bowl and set aside.
Shape the pizza dough and brush all over with vegetable oil, then top with the cheeses, leaving a 1/2 inch border around the edges. Top the cheeses with the Canadian bacon or ham, pineapple chunks, onions and salt and pepper to taste. Drizzle evenly with vegetable oil.
Transfer the pie to the preheated baking surface and bake as directed in the basic recipe. Remove from the oven to a cutting tray or board and lightly brush the crust with vegetable oil. Slice and serve immediately.
Serve with salad on the side.
I will not be making our own dough for this one as I have pizza crust that needs using up. Also add some green and red bell peppers for color. Remember to take out crust the morning of and to chop up the veggies the night before to save time later.
SATURDAY 04 OCTOBER
Cheeseburgers, french fries
Glazed Carrots
By Jolinda Hackett, About.com
Glazed Carrots
Ingredients:
2 cups carrots, sliced
1 onion, diced
1/4 cup brown sugar
2 tbsp margarine, melted
1/4 tsp cinnamon
Preparation:Steam the carrots in a small amount of water until tender, about 8 minutes. Drain thoroughly.
In a medium saucepan, combine the carrots, onion, brown sugar, margarine and cinnamon. Simmer, stirring occasionally for 15 minutes.
SUNDAY 05 OCTOBER
Braised Tongue Recipe
From LoveToKnow Recipes
Ingredients for Braised Tongue
3 lbs. fresh tongue
¼ cup butter
Carrot, Turnip, Onion ¼ cup diced
1 tablespoon cornstarch
Bit of cinnamon
1 clove
Bouquet of sweet herbs
½ lemon
1 teaspoon salt
¼ teaspoon pepper
Instructions
Wash tongue, cover with boiling water and cook slowly two hours.
Remove from water, blanch in cold water, and remove skin and roots.
Cook vegetables in butter five minutes, remove them to a deep braising pan.
Brown tongue in fat and place on vegetables in pan.
Add clove, cinnamon and sweet herbs, salt and pepper; cover the tongue one-half way with stock in which it was cooked.
Cover the braising pan and bake two hours.
At the last half hour the juice of lemon is added.
When tender remove to hot platter.
For gravy add cornstarch dissolved in cold water to stock in braising pan, which should be reduced to 1 pint.
Boil five minutes and pour around the tongue on hot platter.
1 teaspoon Worcestershire Sauce or tomato catsup may be used in gravy.
Serve with pasta and veggies cooked with tongue.
MONDAY 6 OCTOBER
Mediterranean Vegetable Bulgar Salad
Ingredients
2 cups boiling water
1 1/2 cups uncooked bulgar
1 1/2 cups water
2 cups fresh broccoli florets
1 cup grape tomatoes
1/2 cup shredded carrot
1 cup crumbled feta cheese
2 tbs chopped fresh parsley
1/2 tsp salt
1 can Progresso chick peas, drained
1/2 cup Greek or Italian dressing
1. In large bowl, pour 2 cups boiling water over bulgar. Let stand for 30 minutes
2. In 2 quart saucepan, heat 1 1/2 cups water to boiling, add broccoli. Cook 1 minute; drain and rinse in cold water.
3. Stir broccoli and remaining ingredients into bulgar. Serve immediately, or cover and refrigerate up to 4 hours before serving.
Serve with pita bread and hummus
TUESDAY 07 OCTOBER
Crunchy Asian Chicken Salad
Ingredients
1 package chicken flavor ramon noodle soup mix
3 cups shredded chinese cabbage
1 cup cup up cooked chicken
1/2 cup shredded carrots
1/4 cup chopped red onion
1/2 cup sesame ginger dressing
1 tsp sugar
1/2 cup wasabi peas (don't put these on Nick's! TOO SPICY)
1 1/2 tbsp sesame seeds, toasted
1. In 2 quart saucepan, heat 1 1/2 cups water to boiling over high heat. Break apart noodles before opening soup packages. Stir 1/2 of seasoning packets and all of the noodles into boiling water. Cook 2 to 3 minutes, stirring constantly, until noodles are tender; do not drain.
2. In large bowl, toss noodles, cabbage, chicken, carrots and onion. In small bowl, stir together dressing, sugar and remaining seasoning. Toss dressing with salad.
3. Cover and refrigerate up to 1 hour. Stir in wasabi peas and sesame seeds just before serving.
WEDNESDAY 08 OCTOBER
Use up either Slow cooked Chicken Cacciatore with rice and green beans.
THURSDAY 09 OCTOBER
Bratwurst with spaetzle and sauerkraut.
Serve with rye bread slices and carrot sticks for Nick.
FRIDAY 10 OCTOBER
Beef fried rice (use up remainder of beef tongue)
Serve with homemade egg drop soup
SATURDAY 11 OCTOBER
Corned beef and carrots.
Serve with Cabbage Pie leftovers in chest freezer.
SUNDAY 12 OCTOBER
Tropical Shish kabobs
This is my own made up recipe that always turns out really yummy. It's great on top of rice. Plus my son loves fruits and veggies (well mostly fruits) so this is something he'll eat!
Normally I use chicken breasts but this time to cut back on portions I'm going to use chicken tenderloins. They're smaller so I won't have as much left over afterwards.
Ingredients
3 chicken tenderloins
half fresh pinapple
1 red bell pepper
1 green bell pepper
1 orange bell pepper
1/2 onion (prefer red for the color that it adds to the meal, after all I'm all about food that looks good AND tastes good!)
Teriyaki sauce for slathering on as shish kabobs are cooking.
Grill until chicken is no longer pink and is starting to get crispy on the outside. I prefer not to salt this too much as Teriyaki sauce already has some salt in this. Once you allow the chicken to get a bit crispy on the outside it's more than salty enough for me.
Edamame Salad with Baby Beets and Greens
ACTIVE TIME: 15 MIN
TOTAL TIME: 25
MIN SERVES: 4
The Good News The half-cup of edamame (soybeans) in each serving of this basil-scented salad has more protein than two large eggs and lots of fiber—more than 20 percent of the FDA's daily recommendation.
ingredients
4 small beets (1 ounce each), trimmed, 1/2 cup greens reserved
2 cups shelled edamame (1/2 pound)
1 tablespoon rice vinegar
2 teaspoons soy sauce
1 1/2 teaspoons Asian sesame oil
1 teaspoon finely grated fresh ginger
2 scallions, finely chopped
1 tablespoon julienned basil
Directions
In a large saucepan, set a steamer basket over 1/2 inch of water and bring to a boil. Add the beets, cover and cook over moderate heat until tender, about 20 minutes. Check the water level in the pan halfway through steaming and add more as needed. Transfer the beets to a plate. Steam the edamame in the same steamer basket until tender, about 5 minutes. Rinse the edamame in cold water to cool, then pat dry with paper towels. Peel and cut the beets into wedges.
In a medium bowl, stir the rice vinegar with the soy sauce, sesame oil and grated ginger. Add the edamame, beets, scallions and beet greens and toss to coat. Sprinkle the basil on top before serving.
Nutritional information:
One Serving 119 cal,
6 gm total fat,
0.7 gm saturated fat,
10 gm carb,
4 gm fiber.
Recipe by Melissa Clark from Food & Wine magazine
Friday, September 12, 2008
Menu Plan for the Week
MONDAY 15 SEPTEMBER
Mediterranean Chicken Salad
Ingredients:
1/2 cup dried orzo (rice-shaped pasta), about 3 ounces
2 tablespoons extra-virgin olive oil
1 tablespoon tomato paste
2 tablespoons water or condensed chicken broth
3 tablespoons vinegar of your choice (rice, tarragon, balsamic, etc.)
1 tablespoon chopped fresh tarragon (optional)
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
Pepper to taste (add salt to taste if you wish)
3 cups diced, cooked chicken breast (about 4 breasts, or the meat shredded from a rotisserie chicken
1 1/3 cup cherry tomato halves
6 oz jar marinated artichoke hearts, well-drained, rinsed, and chopped
1/2 cup coarsely chopped kalamata olives
1/4 cup dried currants (optional)
1 1/2 tablespoons drained capers
4 tablespoons toasted pine nuts* (optional
4 tablespoons toasted pine nuts* (optional)
Preparation:
1. Cook orzo in a medium saucepan of boiling salted water until just tender but still firm to the bite (about 8 minutes). Rinse under cold water, drain well, and let cool. Put in a medium bowl.
2. Add olive oil, tomato paste, water, vinegar, fresh tarragon, lemon juice, and mustard to a small bowl or food processor, and pulse or whisk to blend well. Season dressing to taste with pepper and salt, if desired.
3. Add chicken to cooked orzo along with tomatoes, artichoke hearts, kalamata olives, currants, and capers. Drizzle dressing over the top, and toss.
4. Serve each large scoop of chicken salad on a bed of romaine or spinach leaves, and sprinkle toasted pine nuts over the top.* Toast the pine nuts in a toaster oven until golden brown, or put in a nonstick frying pan and heat over medium heat, stirring often, until golden brown.
Yield:4 servings
Nutritional Information:
Per serving:
365 calories,
38 g protein,
23 g carbohydrate,
13 g fat (2.3 g saturated fat, 8 g monounsaturated fat, 1.9 g polyunsaturated fat),
90 mg cholesterol,
4.3 g fiber,
700 mg sodium.
Calories from fat: 33%.
TUESDAY 16 SEPTEMBER
Low Fat Baked Greek Tilapia
Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables and either couscous or rice--whole grain, of course.
Cook Time: 18 minutes
Ingredients:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
Preparation:Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish. Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice. (couscous & baked zucchinis)
Serves 4.
Nutritional Information
Per Serving:
Calories 167,
Calories from Fat 44,
Total Fat 4.9g (sat 1.4g),
Cholesterol 79mg,
Sodium 53mg,
Carbohydrate 2g,
Fiber 0.4g,
Protein 28.8g
WEDNESDAY 17 SEPTEMBER
Corona Chicken served with Mexican rice and re fried beans topped with cheese.
This one I don't actually have a recipe for. I got this from Anthony Bourdain No Reservations when he went to Mexico/Texas. So we're going to go on a limb and come up with our own version of it.
2 chicken breasts
1 cup shredded cheddar cheese
1/2 cup chopped onions
2 tbsp chopped jalapenos (going light on this since Munchkin cannot tolerate too much spice *aka heat!)
2 slices of bacon
teriyaki for basting the last few minutes of cooking
Pound chicken till they are very thin. Put cheddar cheese, onions and jalapenos on one side of chicken and then wrap into a roll. Make sure to wrap tightly and secure the ends well with the bamboo sticks otherwise the cheese will leak out. Wrap bacon slice around chicken. Grill for 10 minutes or so until done. Last few minutes baste with teriyaki sauce.
THURSDAY 18 SEPTEMBER
Fillet Mignon with garlic mashed and steamed veggies.
FRIDAY 19 SEPTEMBER
Lemon Rosemary Grilled Chicken Breast
Ingredients
3 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
3 tablespoons white wine
1 tablespoon fresh rosemary, chopped
4 boneless, skinless chicken breasts (0.5)
Salt and pepper to taste
In a small baking dish whisk together olive oil, lemon juice, wine and rosemary. Add chicken and turn to coat. Marinate for 45-60 minutes, turning once. Preheat your grill. Remove chicken breast, season with salt and pepper. Grill chicken over medium high heat until browned, then flip and cook until other side is browned. Internal temperature should read 170 degrees. Number of Servings: 4
Nutritional Info
Fat: 11.6g
Carbohydrates: 1.2g
Calories:230.2
Protein: 27.3g
Serve with fresh salad and brown rice cooked in chicken broth and mushrooms.
SUNDAY 21 SEPTEMBER
Rotisserie Chicken Salad with Cherries and Gorgonzola
Ingredients
6 cups fresh baby spinach leaves
2 cups chopped, skinned deli rotisserie chicken
1 cup halved pitted bing cherries
1/2 cup crumbled Gorgonzola cheese
1/4 cup chopped green onions
1/2 cup champagne dressing
Instructions
1. Place spinach on large platter
2. Arrange chicken, cherries and onions evenly over spinach
3. Drizzle with dressing. Serve immediately.
Serve with sesame bread.
Thai Beef Salad
From the book Eat Clean Diet by Tosca Reno
Beef Ingredients:
12 cups water
1 1/2 pounds lean beef tenderloin
3 bay leaves
Salad Ingredients:
3 bunches watercress, washed and dried, tough stems and wilted leaves removed
1 1/2 cup fresh mint leaves, washed and picked over
1 1/2 cup fresh cilantro leaves, washed and picked over
2 bunches red radishes, washed and sliced thinly, tops removed
1 medium purple onion, thinly slice
2 tbsp lemon zest, cut into thin strips
Dressing
1/4 cup extra virgin olive oil, best quality
1/4 cup freshly squeezed lime juice
1 tbsp low sodium soy sauce
Red Pepper Flakes to desired spiciness
Sea salt and freshly ground black pepper
Instructions:
Combine all salad ingredients in a large bowl. Cover with a damp kitchen towel and refrigerate until ready to serve
In a large soup kettle bring 12 cups water to a full boil. Add 3 bay leaves and 1 1/2 pounds lean beef tenderloin, all fat removed. Cover meat and simmer for 20 minutes till meat is medium rare. Remove beef from kettle. Cover and let stand for 15 minutes.
Slice tenderloin in 1/2 inch thick strips. Remove salad from fridge. Toss tenderloin and dressing and serve.
Serve with rye dinner rolls
THURSDAY 25 SEPTEMBER
GARLIC SHRIMP PASTA
Ingredients
12 oz FETTUCCINE
9 oz SHRIMP (I USED THE SALAD SHRIMP)
8 oz FAT FREE CREAM CHEESE
1/2 CUP PARMESAN
5 CLOVES GARLIC
1/4 CUP FINELY CHOPPED ONION
1 CUP FAT FREE,LOW SODIUM CHICKEN BROTH
Cook Fettuccine AS DIRECTED ON PACKAGE.HEAT SKILLET, PUT IN GARLIC, ONION AND SHRIMP.FRY 1-2 MINUTES.ADD CREAM CHEESE AND CHICKEN BROTH, COOK-STIR 3 TO 4 MINUTES, UNTIL CREAM CHEESE IS MELTED AND MIXTURE IS WELL BLENDED. ADD PARMESAN CHEESE, STIR. DRAIN PASTA PLACE IN LARGE BOWL, ADD SHRIMP MIXTURE, STIR WELL AND SERVE.
MAKES 7-1 cup servings
Number of Servings: 7
Recipe Nutritional Info
Fat: 2.4g
Carbohydrates: 19.2g
Calories:164.6
Protein: 16.0g
submitted by SparkPeople user FEELINFROGGY
Serve with steamed broccoli and fresh bread.
FRIDAY 26 SEPTEMBER
Crunchy Pear & Celery Salad
Recipe courtesy EatingWell.com
Bartlett or Anjou pears are used in this salad for their crisp texture. The nut and cheese combination sets the tone of the dish. - white Cheddar and pecans is decidedly American. For an Italian twist, try a good Parmesan with some toasted walnuts.
4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
1/4 teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white Cheddar cheese
1/2 cup chopped pecans, toasted (see Tip)
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce
Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition Information
Nutritional Analysis Per serving
Calories 221
Carbohydrate Servings 1
Carbohydrates 20 g
Protein 6 g
Fat 14 g
Saturated Fat 5 g
Cholesterol 20 g
Monounsaturated Fat 4 g
Dietary Fiber 4 g
Sodium 244 mg
Potassium 234 mg
Exchanges 1 fruit, 1 high-fat meat, 1 fat
Nutrition Bonus Calcium (15% daily value).
Serve with rye dinner rolls
SATURDAY 27 SEPTEMBER
Pasta Amatriciana by Deborah Mele
Serves 4
1 Medium Onion, Finely Chopped
2 Cloves of Garlic, Minced
4 Tablespoons Olive Oil
3 Slices of Bacon or Pancetta, Chopped into Small Pieces
1 (14oz) Can Chopped Tomatoes
Salt & Pepper
Red Pepper Flakes
1/4 Cup Chopped Fresh Parsley
1 Pound Dried Pasta
Fresh Grated Romano Cheese
Put the oil in a sauce pan with the onion and cook until translucent. Add the pancetta or bacon and cook for a few minutes more. Add the garlic and mix well. Add the tomatoes, salt, pepper and pepper flakes and simmer the sauce over low heat for about 30 minutes. Cook the pasta al dente, and mix with the sauce. Serve piping hot with a sprinkle of the fresh chopped parsley and the cheese.
Serve with bruschetta
SUNDAY 28 SEPTEMBER
Tropical Pork Chops
Submitted by: Jeanette Babineau
Rated: 5 out of 5 by 28 members
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Yields: 1 servings
"I WAS FORTUNATE to visit my grandmother's birthplace in Hawaii, where I met relatives who taught me how to make this dish. It's been a family favorite since I brought the recipe home. The pineapple is a sweet surprise. -Jeanette Babineau, Grand Junction, Colorado"
INGREDIENTS:
1 tablespoon and 1 teaspoon ketchup
1-1/2 teaspoons prepared mustard
1-1/2 teaspoons brown sugar
3/4 teaspoon cider vinegar
1/2 teaspoon soy sauce
1/8 teaspoon garlic salt
1/8 teaspoon onion salt
dash cayenne pepper
1 boneless pork loin chops
salt and pepper to taste
1 tablespoon chopped onion
1/2 garlic cloves, minced
3/4 teaspoon vegetable oil
1 tablespoon and 1 teaspoon water
1 tablespoon pineapple tidbits
Hot cooked rice
DIRECTIONS:
1. In a saucepan, combine the first eight ingredients. Cover and simmer until sugar is dissolved, about 10 minutes. Remove from the heat; set aside. Season pork chops with salt and pepper. In a skillet, cook pork, onion and garlic in oil until meat is browned. Add water and reserved sauce. Cover and cook over medium-low heat for 20-25 minutes or until the meat is no longer pink, adding more water if needed. Stir in pineapple and heat through. Serve over rice.
Mediterranean Chicken Salad
Ingredients:
1/2 cup dried orzo (rice-shaped pasta), about 3 ounces
2 tablespoons extra-virgin olive oil
1 tablespoon tomato paste
2 tablespoons water or condensed chicken broth
3 tablespoons vinegar of your choice (rice, tarragon, balsamic, etc.)
1 tablespoon chopped fresh tarragon (optional)
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
Pepper to taste (add salt to taste if you wish)
3 cups diced, cooked chicken breast (about 4 breasts, or the meat shredded from a rotisserie chicken
1 1/3 cup cherry tomato halves
6 oz jar marinated artichoke hearts, well-drained, rinsed, and chopped
1/2 cup coarsely chopped kalamata olives
1/4 cup dried currants (optional)
1 1/2 tablespoons drained capers
4 tablespoons toasted pine nuts* (optional
4 tablespoons toasted pine nuts* (optional)
Preparation:
1. Cook orzo in a medium saucepan of boiling salted water until just tender but still firm to the bite (about 8 minutes). Rinse under cold water, drain well, and let cool. Put in a medium bowl.
2. Add olive oil, tomato paste, water, vinegar, fresh tarragon, lemon juice, and mustard to a small bowl or food processor, and pulse or whisk to blend well. Season dressing to taste with pepper and salt, if desired.
3. Add chicken to cooked orzo along with tomatoes, artichoke hearts, kalamata olives, currants, and capers. Drizzle dressing over the top, and toss.
4. Serve each large scoop of chicken salad on a bed of romaine or spinach leaves, and sprinkle toasted pine nuts over the top.* Toast the pine nuts in a toaster oven until golden brown, or put in a nonstick frying pan and heat over medium heat, stirring often, until golden brown.
Yield:4 servings
Nutritional Information:
Per serving:
365 calories,
38 g protein,
23 g carbohydrate,
13 g fat (2.3 g saturated fat, 8 g monounsaturated fat, 1.9 g polyunsaturated fat),
90 mg cholesterol,
4.3 g fiber,
700 mg sodium.
Calories from fat: 33%.
TUESDAY 16 SEPTEMBER
Low Fat Baked Greek Tilapia
Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables and either couscous or rice--whole grain, of course.
Cook Time: 18 minutes
Ingredients:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
Preparation:Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish. Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice. (couscous & baked zucchinis)
Serves 4.
Nutritional Information
Per Serving:
Calories 167,
Calories from Fat 44,
Total Fat 4.9g (sat 1.4g),
Cholesterol 79mg,
Sodium 53mg,
Carbohydrate 2g,
Fiber 0.4g,
Protein 28.8g
WEDNESDAY 17 SEPTEMBER
Corona Chicken served with Mexican rice and re fried beans topped with cheese.
This one I don't actually have a recipe for. I got this from Anthony Bourdain No Reservations when he went to Mexico/Texas. So we're going to go on a limb and come up with our own version of it.
2 chicken breasts
1 cup shredded cheddar cheese
1/2 cup chopped onions
2 tbsp chopped jalapenos (going light on this since Munchkin cannot tolerate too much spice *aka heat!)
2 slices of bacon
teriyaki for basting the last few minutes of cooking
Pound chicken till they are very thin. Put cheddar cheese, onions and jalapenos on one side of chicken and then wrap into a roll. Make sure to wrap tightly and secure the ends well with the bamboo sticks otherwise the cheese will leak out. Wrap bacon slice around chicken. Grill for 10 minutes or so until done. Last few minutes baste with teriyaki sauce.
THURSDAY 18 SEPTEMBER
Fillet Mignon with garlic mashed and steamed veggies.
FRIDAY 19 SEPTEMBER
Lemon Rosemary Grilled Chicken Breast
Ingredients
3 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
3 tablespoons white wine
1 tablespoon fresh rosemary, chopped
4 boneless, skinless chicken breasts (0.5)
Salt and pepper to taste
In a small baking dish whisk together olive oil, lemon juice, wine and rosemary. Add chicken and turn to coat. Marinate for 45-60 minutes, turning once. Preheat your grill. Remove chicken breast, season with salt and pepper. Grill chicken over medium high heat until browned, then flip and cook until other side is browned. Internal temperature should read 170 degrees. Number of Servings: 4
Nutritional Info
Fat: 11.6g
Carbohydrates: 1.2g
Calories:230.2
Protein: 27.3g
Serve with fresh salad and brown rice cooked in chicken broth and mushrooms.
SUNDAY 21 SEPTEMBER
Rotisserie Chicken Salad with Cherries and Gorgonzola
Ingredients
6 cups fresh baby spinach leaves
2 cups chopped, skinned deli rotisserie chicken
1 cup halved pitted bing cherries
1/2 cup crumbled Gorgonzola cheese
1/4 cup chopped green onions
1/2 cup champagne dressing
Instructions
1. Place spinach on large platter
2. Arrange chicken, cherries and onions evenly over spinach
3. Drizzle with dressing. Serve immediately.
Serve with sesame bread.
MONDAY 22 SEPTEMBER
Mango Chicken with Brown Rice
From Eating Clean Magazine Fall 2008 Issue
Ingredients:
Rice
2 1/2 cups water
2 tsp salsa
1 cup brown rice
Sesame Mango Chicken
2 tbsp sesame sees
1 tsp olive oil
1 lb boneless, skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces
3 medium on the vine tomatoes, chopped into 1/2 inch pieces
Juice from 1/2 lime.
Instructions:
1. In a medium sized saucepan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is done.
2. Meanwhile toast sesame seeds in a medium nonstick skillet over low heat until golden brown. Sprinkle onto to a plate to cool.
3. Pour olive oil into pan, swirl and add chicken tenderloins. Sprinkle garlic, ginger and black pepper over chicken and increase heat to medium. Cook for about 4 minutes and turn all pieces over, stirring garlic around the pan to avoid burning it.
4. Add diced mango to pan, evenly spooning it around and over the chicken pieces. Saute mango for about 2 minutes, stirring occasionally. Add tomatoes and squeeze lime juice over top. Simmer for about 5 minutes, until tomatoes are hot and mango is juicy. Serve over rice.
Nutrition Info:
Calories: 391
Total Fat: 6g
Sat Fat: 1 g
Monounsaturated fat 1g
Carbs: 51g
Fiber: 4g
Sugars: 10g
Protein: 32g
Sodium: 112mg
Cholesterol: 66mg
TUESDAY 23 SEPTEMBER
From Eating Clean Magazine Fall 2008 Issue
Ingredients:
Rice
2 1/2 cups water
2 tsp salsa
1 cup brown rice
Sesame Mango Chicken
2 tbsp sesame sees
1 tsp olive oil
1 lb boneless, skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces
3 medium on the vine tomatoes, chopped into 1/2 inch pieces
Juice from 1/2 lime.
Instructions:
1. In a medium sized saucepan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is done.
2. Meanwhile toast sesame seeds in a medium nonstick skillet over low heat until golden brown. Sprinkle onto to a plate to cool.
3. Pour olive oil into pan, swirl and add chicken tenderloins. Sprinkle garlic, ginger and black pepper over chicken and increase heat to medium. Cook for about 4 minutes and turn all pieces over, stirring garlic around the pan to avoid burning it.
4. Add diced mango to pan, evenly spooning it around and over the chicken pieces. Saute mango for about 2 minutes, stirring occasionally. Add tomatoes and squeeze lime juice over top. Simmer for about 5 minutes, until tomatoes are hot and mango is juicy. Serve over rice.
Nutrition Info:
Calories: 391
Total Fat: 6g
Sat Fat: 1 g
Monounsaturated fat 1g
Carbs: 51g
Fiber: 4g
Sugars: 10g
Protein: 32g
Sodium: 112mg
Cholesterol: 66mg
TUESDAY 23 SEPTEMBER
Crab-Stuffed Portobello Mushrooms
"A rich stuffing intensifies the earthy flavor of portobello mushrooms."
INGREDIENTS:
2 large portobello mushrooms, wiped clean (stems removed and diced)
2 tablespoons and 1-1/2
teaspoons olive oil, divided
"A rich stuffing intensifies the earthy flavor of portobello mushrooms."
INGREDIENTS:
2 large portobello mushrooms, wiped clean (stems removed and diced)
2 tablespoons and 1-1/2
teaspoons olive oil, divided
salt
freshly ground black pepper
1 tablespoon butter
1/4 medium onion, diced
1 garlic cloves, minced
1/3 cup crushed buttery round crackers
3/4 (6 ounce) can crabmeat, drained
1/2 cup shredded Italian cheese blend
DIRECTIONS:
1. Preheat your oven's broiler.
2. Brush both sides of the mushrooms with 3 tablespoons of oil. Sprinkle lightly with salt and pepper, and arrange on a lipped cookie sheet. Broil on highest rack, turning once, until golden and almost cooked through, about 5 minutes. Remove mushrooms and reset oven to 400 degrees F (200 degrees C).
3. Meanwhile, heat remaining oil and butter in a medium skillet over medium-high heat. Stir in mushrooms stems and onions and lightly seasoning with salt and pepper. Cook until tender, about 4 minutes. Add garlic and cook until fragrant, about 1 minute longer. Transfer mushroom mixture to a medium bowl and stir in crackers and crabmeat.
4. Spoon a portion of filling into each mushroom cap and top with cheese. Bake on middle oven rack until filling is heated though and cheese melts, about 15 minutes.
freshly ground black pepper
1 tablespoon butter
1/4 medium onion, diced
1 garlic cloves, minced
1/3 cup crushed buttery round crackers
3/4 (6 ounce) can crabmeat, drained
1/2 cup shredded Italian cheese blend
DIRECTIONS:
1. Preheat your oven's broiler.
2. Brush both sides of the mushrooms with 3 tablespoons of oil. Sprinkle lightly with salt and pepper, and arrange on a lipped cookie sheet. Broil on highest rack, turning once, until golden and almost cooked through, about 5 minutes. Remove mushrooms and reset oven to 400 degrees F (200 degrees C).
3. Meanwhile, heat remaining oil and butter in a medium skillet over medium-high heat. Stir in mushrooms stems and onions and lightly seasoning with salt and pepper. Cook until tender, about 4 minutes. Add garlic and cook until fragrant, about 1 minute longer. Transfer mushroom mixture to a medium bowl and stir in crackers and crabmeat.
4. Spoon a portion of filling into each mushroom cap and top with cheese. Bake on middle oven rack until filling is heated though and cheese melts, about 15 minutes.
Serve with spaghetti
Thai Beef Salad
From the book Eat Clean Diet by Tosca Reno
Beef Ingredients:
12 cups water
1 1/2 pounds lean beef tenderloin
3 bay leaves
Salad Ingredients:
3 bunches watercress, washed and dried, tough stems and wilted leaves removed
1 1/2 cup fresh mint leaves, washed and picked over
1 1/2 cup fresh cilantro leaves, washed and picked over
2 bunches red radishes, washed and sliced thinly, tops removed
1 medium purple onion, thinly slice
2 tbsp lemon zest, cut into thin strips
Dressing
1/4 cup extra virgin olive oil, best quality
1/4 cup freshly squeezed lime juice
1 tbsp low sodium soy sauce
Red Pepper Flakes to desired spiciness
Sea salt and freshly ground black pepper
Instructions:
Combine all salad ingredients in a large bowl. Cover with a damp kitchen towel and refrigerate until ready to serve
In a large soup kettle bring 12 cups water to a full boil. Add 3 bay leaves and 1 1/2 pounds lean beef tenderloin, all fat removed. Cover meat and simmer for 20 minutes till meat is medium rare. Remove beef from kettle. Cover and let stand for 15 minutes.
Slice tenderloin in 1/2 inch thick strips. Remove salad from fridge. Toss tenderloin and dressing and serve.
Serve with rye dinner rolls
THURSDAY 25 SEPTEMBER
GARLIC SHRIMP PASTA
Ingredients
12 oz FETTUCCINE
9 oz SHRIMP (I USED THE SALAD SHRIMP)
8 oz FAT FREE CREAM CHEESE
1/2 CUP PARMESAN
5 CLOVES GARLIC
1/4 CUP FINELY CHOPPED ONION
1 CUP FAT FREE,LOW SODIUM CHICKEN BROTH
Cook Fettuccine AS DIRECTED ON PACKAGE.HEAT SKILLET, PUT IN GARLIC, ONION AND SHRIMP.FRY 1-2 MINUTES.ADD CREAM CHEESE AND CHICKEN BROTH, COOK-STIR 3 TO 4 MINUTES, UNTIL CREAM CHEESE IS MELTED AND MIXTURE IS WELL BLENDED. ADD PARMESAN CHEESE, STIR. DRAIN PASTA PLACE IN LARGE BOWL, ADD SHRIMP MIXTURE, STIR WELL AND SERVE.
MAKES 7-1 cup servings
Number of Servings: 7
Recipe Nutritional Info
Fat: 2.4g
Carbohydrates: 19.2g
Calories:164.6
Protein: 16.0g
submitted by SparkPeople user FEELINFROGGY
Serve with steamed broccoli and fresh bread.
FRIDAY 26 SEPTEMBER
Crunchy Pear & Celery Salad
Recipe courtesy EatingWell.com
Bartlett or Anjou pears are used in this salad for their crisp texture. The nut and cheese combination sets the tone of the dish. - white Cheddar and pecans is decidedly American. For an Italian twist, try a good Parmesan with some toasted walnuts.
4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
1/4 teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white Cheddar cheese
1/2 cup chopped pecans, toasted (see Tip)
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce
Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition Information
Nutritional Analysis Per serving
Calories 221
Carbohydrate Servings 1
Carbohydrates 20 g
Protein 6 g
Fat 14 g
Saturated Fat 5 g
Cholesterol 20 g
Monounsaturated Fat 4 g
Dietary Fiber 4 g
Sodium 244 mg
Potassium 234 mg
Exchanges 1 fruit, 1 high-fat meat, 1 fat
Nutrition Bonus Calcium (15% daily value).
Serve with rye dinner rolls
SATURDAY 27 SEPTEMBER
Pasta Amatriciana by Deborah Mele
Serves 4
1 Medium Onion, Finely Chopped
2 Cloves of Garlic, Minced
4 Tablespoons Olive Oil
3 Slices of Bacon or Pancetta, Chopped into Small Pieces
1 (14oz) Can Chopped Tomatoes
Salt & Pepper
Red Pepper Flakes
1/4 Cup Chopped Fresh Parsley
1 Pound Dried Pasta
Fresh Grated Romano Cheese
Put the oil in a sauce pan with the onion and cook until translucent. Add the pancetta or bacon and cook for a few minutes more. Add the garlic and mix well. Add the tomatoes, salt, pepper and pepper flakes and simmer the sauce over low heat for about 30 minutes. Cook the pasta al dente, and mix with the sauce. Serve piping hot with a sprinkle of the fresh chopped parsley and the cheese.
Serve with bruschetta
SUNDAY 28 SEPTEMBER
Tropical Pork Chops
Submitted by: Jeanette Babineau
Rated: 5 out of 5 by 28 members
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Yields: 1 servings
"I WAS FORTUNATE to visit my grandmother's birthplace in Hawaii, where I met relatives who taught me how to make this dish. It's been a family favorite since I brought the recipe home. The pineapple is a sweet surprise. -Jeanette Babineau, Grand Junction, Colorado"
INGREDIENTS:
1 tablespoon and 1 teaspoon ketchup
1-1/2 teaspoons prepared mustard
1-1/2 teaspoons brown sugar
3/4 teaspoon cider vinegar
1/2 teaspoon soy sauce
1/8 teaspoon garlic salt
1/8 teaspoon onion salt
dash cayenne pepper
1 boneless pork loin chops
salt and pepper to taste
1 tablespoon chopped onion
1/2 garlic cloves, minced
3/4 teaspoon vegetable oil
1 tablespoon and 1 teaspoon water
1 tablespoon pineapple tidbits
Hot cooked rice
DIRECTIONS:
1. In a saucepan, combine the first eight ingredients. Cover and simmer until sugar is dissolved, about 10 minutes. Remove from the heat; set aside. Season pork chops with salt and pepper. In a skillet, cook pork, onion and garlic in oil until meat is browned. Add water and reserved sauce. Cover and cook over medium-low heat for 20-25 minutes or until the meat is no longer pink, adding more water if needed. Stir in pineapple and heat through. Serve over rice.
Saturday, August 30, 2008
Menu Plan for the Week
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
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
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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