Maple Soy Salmon with sauteed swiss chard and brown/white rice mixture

SUNDAY
Grilled Maple-soy Salmon

This is a recipe that was originally printed in the Clean Eating magazine
23 Minutes to Prepare and Cook

Ingredients
4 salmon fillets or steaks (about 4 oz. each)
1 Tbsp pure maple syrup
1 Tbsp soy sauce


Directions

Place salmon in a large, shallow glass continer. In a small bowl, stir together maple syrup and soy sauce, and brush on both sides of salmon (or on skinless side only, if salmon has skini.), using entire amount. Let sit for 15 minutes.

Place salmon directly on grate over medium-high heat for 3 to 4 minutes. Flip with tongs or a spatula and grill for 2 to 3 more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky. Serve immediately.

Number of Servings: 4

Serve with sauteed swiss chard and white and brown rice.

Swiss chard is really easy to prepare. Simply chop up coarsely after rinsing well. Mince some garlic finely, allow to sit for at least 10 minutes to allow the healthy compounds to become active in the garlic.

Now saute garlic in 1tbsp olive oil, allow garlic to become slightly softened and browned. Add swiss chard. Cook long enough to wilt swiss chard.

Arugula, Asparagus & Salmon with blackberry glaze

This is from Clean Eating Magazine July/August 2010
12 oz wild caught salmon filet, skin and bones removed
olive oil cooking spray
2 cups asparagus tips
2 cups blackberries, divided
2 tsp raw honey
4 tsp low sodium soy sauce
2 tsp dark sesame oil
1/4 cup fresh orange juice
6 cups arugula
4 large scallions, thinly sliced on the diagonal

1. Preheat oven to 400. divide salmon into 8 equal sized pieces. Mist a baking sheet with cooking spray. Place salmon on baking sheet and bake for about 18 minutes. When done, salmon will flake but still stay together. Remove from oven and let cool.
2. Set a steamer basket over a pot of boiling water and steam asparagus for 2 minutes, until crisp tender. Rinse with cool water and chill in refrigerator (If you are preparing asparagus more than 1 hour ahead of time, cover and chill.
3. Take 16 blackberries and put them in a small bowl; set remaining blackberries aside.
Mash 16 blackberries, then add honey, soy sauce, oil and orange juice. Stir to combine(berries will remain chunky).
4. On 1 of 4 salad plates, arrange quarter of arugula, then top with quarter of asparagus quarter of scallions, 2 pieces of salmon and quarter of reserved blackberries. Drizzle with blackberry soy dressing, dividing evenly and serve. If desired garnish salad with orange zest.

CE Fish & Chips

SATURDAY
page 72 clean eating mag. update later

Menu Plan

Monday
Jerk-Spiced Tilapia with Asparagus and Rice Pilaf
YIELD: 4
PREPARATION TIME: 15 minutes
COOKING TIME: 6 minutes
Details
The sun is blazing, the temperature is rising, and the barbeque is calling your name. Get outside and grill up a light and delicious meal full of protein and flavor. Aaaay! Caliente! (uuhhh, not quite since it's now snowing here in Fairbanks, but this recipe seemed perfect to help warm us up a bit!!!)
Ingredients
• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves of garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded, and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets
Preparation
Combine herbs and spices in a small bowl and mix well.
Coat tilapia fillets with olive oil. Pat both sides with spices.
Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!

Serve with wild rice and asparagus

Tuesday
Bubble and Squeak
This classic dish originally contained beef along with the left-over cooked potatoes and cabbage, though today people don't generally bother with the meat. The name is apparently due to the sounds that are emitted during cooking, the vegetables bubble as they are boiled and then squeak in the frying pan.
Serves 4
Butter - 25g (1 oz)
Onion 1, finely chopped
Potatoes - 450g (1 lb), ------ cooked and mashed
Cabbage - 225g (8 oz)
Beef - 4-8 slices, cooked ------ and finely chopped (optional)

Melt the butter in a large frying pan, add the onion and fry for a few minutes until softened, stirring frequently.Add the potatoes and cabbage. If you are including the beef, add this as well.
Fry over a medium heat for 15 minutes until brown then serve.

Wednesday
Butternut Squash With Pecans And Blue Cheese
4-1/2 lbs butternut squash
3 tablespoons olive oil
6 stalks fresh thyme or 1/2 teaspoon dried thyme
1 cup pecans
1 cups crumbled Roquefort or other blue cheese (we use Gorgonzola since blue cheese is not exactly Edward's fav)
Instructions:
Heat the oven to 425°F.
Halve the squash, leaving the skin on, and scoop out the seeds, then cut into 1-inch cubes; you don't need to be precise, just keep the pieces uniformly small.
Put into a roasting pan with the oil and strip about 4 stalks of thyme of their leaves, sprinkling over the butternut squash. If you can't get any fresh thyme, sprinkle over dried. Roast in the oven for about 30-45 minutes or until tender.
Once out of the oven, remove the squash to a bowl and scatter over the pecans and crumble over the cheese, tossing everything together gently.
Check the seasoning and add the last couple of stalks of thyme, torn into small sprigs, to decorate.
Serves 6-8

Serve with bread and salad.

Thursday
Eggplant Parmesan
Ingredients
2 lbs (about 2 large) eggplants
Kosher salt
1 28-oz can whole peeled tomatoes
1 clove garlic, peeled and minced
Olive oil
Freshly ground black pepper
1/2 cup all-purpose flour
1/2 cup fine dry breadcrumbs
4 large eggs, beaten
1 1/2 lbs of fresh mozzarella cheese, sliced into 1/4 inch rounds
1 cup grated high quality Parmesan cheese
1 packed cup fresh basil leaves
Method
1 Cut eggplants lengthwise into 1/4 inch slices. Arrange one layer in the bottom of a large colander and sprinkle evenly with salt. Repeat with remaining eggplant, salting, until all eggplant is in the colander. Weigh down the slices with a couple of plates and let drain for 2 hours. The purpose of this step is to have the eggplant release some of its moisture before cooking.
2 While the eggplant is draining, prepare tomato sauce. Combine tomatoes, garlic and 1/3 cup olive oil in a food processor. Season with salt and pepper to tasted and set aside.
3 When eggplant has drained, press down on it to remove excess water, wipe off the excess salt, and lay the slices out on paper towels to remove all the moisture. In a wide, shallow bowl, combine flour and breadcrumbs. Mix well. Pour beaten eggs into another wide shallow bowl. Place a large, deep skillet over medium heat, and pour in a a half inch of olive oil. When oil is shimmering, dredge the eggplant slices first in the flour mixture, then in the beaten egg. Working in batches, slide coated eggplant into hot oil and fry until golden brown on both sides, turning once. Drain on paper towels.
4 Preheat the oven to 350°F. In the bottom of a 10x15 inch glass baking dish, spread 1 cup of tomato sauce. Top with one third of the eggplant slices. Top eggplant with half of the mozzarella slices. Sprinkle with one third of the Parmesan and half of the basil leaves.
5 Make a second layer of eggplant slices, topped by 1 cup of sauce, remaining mozzarella, half the remaining Parmesan, and all of the remaining basil. Add remaining eggplant, and top with the remaining tomato sauce and Parmesan.
6 Bake until cheese has melted and the top is slightly brown, about 30 minutes. Allow to rest at room temperature for about 10 minutes before serving.
Serves 8.

Serve with bread

Friday
Scallops Parmesan
Sauteed garlic and spinach mixed with lightly seasoned sea scallops. Scallops are topped with diced tomatoes, Parmesan and Italian blend cheeses and seasoned with salt and pepper.
Ingredients -
4 cloves Garlic, minced
2 teaspoons Extra Virgin Olive Oil
1 (16 ounces) package Fresh Baby Spinach
1 pound Large Sea Scallops
Italian Seasoning
1 (15 ounces) can Diced Tomatoes
Parmesan Cheese, grated
Sea Salt
Fresh Ground Black Pepper
1/2 cup shredded Italian Cheese Blend

Preparation:
1. In large skillet, sauté garlic in 1-teaspoon olive oil over medium heat.
2. When garlic has browned, add spinach to skillet.
3. Sauté spinach until soft.
4. Remove spinach to colander and leave to drain.
5. Season scallops lightly with Italian seasoning.
6. Add remaining teaspoon olive oil to skillet.
7. Sauté scallops 2 minutes per side.
8. Add diced tomatoes and simmer 2 additional minutes.
9. Stir spinach back into skillet.
10. Add grated Parmesan, salt and pepper, and Italian cheese.
11. Heat until cheeses have melted.

Serve over spaghetti. Serve with steamed asparagus.


Saturday
Spanish braised beef cheeks with tomato bread
I've had this before and I absolutely loved it! Perfect for a cold winter day. It's the perfect comfort food! Tamara
Adapted from a recipe by Emma Knowles & Lisa Featherby published in the April 08 Australian Gourmet Traveller.
serves 4
If you aren’t able or willing to track down beef cheeks feel free to substitute in osso buco or large chunks of stewing steak. Smoky paprika adds a lovely complexity and is now available in the spice section of most supermarkets but I’m sure it would still be pretty tasty without it.
This is a great dish for entertaining as you can cook the cheeks in advance and then just reheat and serve with some crusty bread bought on your way home from work.
3T olive oil
2 red onions, peeled & diced
4 beef cheeks, approx 250g each
4 cloves garlic, peeled & smashed
400g can tomatoes
1T ground cumin
2T smoky paprika
1 1/2C (375mL) red wine
2C (500mL) chicken stock
3 bay leaves
large handful green olives
Tomato bread:
4 large slices sourdough
1 clove garlic, halved cross wise
handful cherry tomatoes, torn in half
extra virgin olive oil
Preheat the oven to 150C. Heat a large heavy based flame proof casserole dish over a medium low flame. Add oil and onions and cook covered stirring occasionally for approx 15mins or until onions are softened but not browned. Add cheeks, garlic, tomatoes, spices, wine, stock and bay leaves and bring to a simmer.
Cover and place in the oven for 4 hours, turning cheeks occasionally. Season and add olives and continue to cook for another 2 hours or until the meat is meltingly tender. If the sauce is too brothy, remove cheeks and set aside and simmer sauce until it reaches the desired consistency. Return cheeks and warm through.
For the tomato bread, lightly toast the sourdough slices on one side and rub the toasted side of each with the cut surface of the garlic. Smash halved tomatoes over the bread and drizzle with oil. Serve cheeks hot with bread for mopping up the juices passed separately.

white anchovy & parsley salad
The trick with this salad is making sure your parsley leaves aren’t too large and tough. Home grown would be preferable as they tend to be more delicate than commercial leaves. If you can only find tough old leaves, I’d recommend softer leaves like baby spinach.
1 bunch flat leaf parsley, leaves picked and torn
4 white anchovy fillets, halved lengthwise
1T sherry vinegar
3T extra virgin olive oil
Whisk together oil and vinegar and season well. Toss through parsley leaves and transfer to a serving bowl. Drape over anchovies and serve immediately.


Sunday
Homemade Rostisserie chicken with roasted potates with steamed brussel sprouts.
This recipe is super duper easy. I simply prepare a whole fryer by cleaning it out, and the I rub the exterior and interior of the chicken with olive oil. The top with spices (I tend to mix it up to whatever I feel like using that time to vary the end taste. Sometimes Garlic, Paprika, parsley, salt and pepper, other times I'll throw some dried ginger or even some cajun spices to make it a tad bit more spicy)
Use up the red potatoes by slicing in half and then drizzle olive oil on then. Top with some sea salt and freshly ground pepper and throw in the oven until the potatoes are fork tender and starting to get slightly toasted around the edges.

Menu Plan

Monday
Herb Stuffed Pork Tenderloin
Serves 4
Hands on time: 20 minutes
Total time: 50 minutes

Ingredients:
14oz pork tenderloin, trimmed
2 tsp olive oil
1 clove garlic, minced
1 1/2 cups fresh spinach leaves
1/4 tsp sea salt
Coarsely ground black pepper, to taste
2 tbsp balsamic vinegar
2 tbsp Dijon mustard
2 sprigs rosemary

Instructions
1. Preheat oven to 425F. Trim any fat from pork. Using a sharp knife, cut meat in half lengthwise, cutting to, but not through, to the other side.
Spread the meat flat. Place tenderloin between 2 sheets of plastic wrap and pound lightly with the flat side of a meat mallet.
2. Heat oil in a pan over medium heat. Add garlic, spinach, salt and pepper. Stir until spinach is wilted. Remove and roughly chop.
3. In a bowl, mix together vinegar, Dijon and rosemary. Spread mixture evenly over tenderloin. Spoon spinach evenly along the long, inner edge of the pork.
4. Roll up tenderloin, starting at the spinach end. Tie meat with string, first at center, then at 1 inch intervals.
5. Bake at 425F for 25 to 30 minutes, or until meat thermometer registers 160F. Let stand 5 minutes. Remove strings, cut pork into 1/4 inch thick slices and serve.

Skinny scalloped potatoes
Serves 6
Hands on time: 15 minutes
Total time: 60 minutes
2 tsp whole wheat flour
1 cup skim milk
1/4 cup low fat, reduced sodium chicken broth
Pinch sea salt
1/2 tsp ground black pepper
2 lbs Yukon gold potatoes, peeled and sliced thinly, divided
1/2 cup chives, chopped, divided.
1. Preheat oven to 425F
2. Place flour in a medium saucepan over low heat. Gradually add milk, stirring with a whisk until blended. Stir in broth, salt and pepper, and bring to a boil over medium heat, stirring constantly. Reduce heat and simmer until mixture thickens, about 5 minutes. Remove from heat.
3. Layer 1/3 of potato slices in the bottom of an 11 x 7 inch covered baking dish. Top with 1/2 of carrot slices and a sprinkle of chives. Repeat layers, ending with potato slice. Pour milk mixture over potato mixture and top with remaining chives.
4. Cover dish with lid and bake for 45 minutes.

Tuesday
Palek Paneer with rice

Aunas and Ambo
Serves: 4 Style: South Indian Vegetarian (Konkani)
4 cups mixed fruits
chopped (pineapple, mango, apple and green or black grapes depending on availability)
4 tablespoons grated coconut
2 dry red chilli(es)
1 teaspoon(s) mustard seeds
2 tablespoon(s) sugar or as per taste salt to taste
Mix the sugar into the chopped fruits and keep aside.
Grind the coconut with the red chilli(es) and a little water. When almost done, add the mustard seeds. Grind for a few more seconds till the mustard seeds are crushed.
Add the coconut paste to the fruits with salt and mix well.
Serve cold or at room temperature.

Wednesday
Grilled marinated ahi tuna with grilled asparagus and rice

Thursday
Use up ready made Pozole. Serve with toasted tortillas

Friday
Grilled steak with pineapple salsa
3 slices fresh pineapple
1 tbs honey
1 flat iron steak
1/4 tsp salt
1/4 tsp freshly ground black pepper
Cooking spray
1 large green onion
1/2 cup refrigerated fresh salsa
1 tomato, chopped
1/2 onion, diced
bunch cilantro

Gingered Sugar Snap Peas
Prep time: 6 minutes
Cook time: 9 minutes
2 tsp olive oil
1 lb fresh sugar snap peas, trimmed
2 tsp grated peeled fresh ginger
1 garlic clove, minced
1 tsp coarsely chopped walnuts, toasted
1/4 tsp salt

1. Heat oil in a large nonstick skillet over medium-high heat. Add peas; cook 5 minutes or until crisp tender, stirring occasionally.
2. Add ginger and remaining ingredients; cook 1 minute, stirring constantly.
Yield: 5 servings. (serving size: about 3/4 cup)

Serve with grilled potatoes.

Saturday
Quick white bean & Spinach Ravioli
1/4 cup frozen chopped spinach
1/2 cup cannellini beans
1/2 cup reduced fat ricotta cheese
2 tbsp shredded reduced fat mozzarella cheese
1/4 tsp kosher salt
32 wonton wrappers
1 cup tomato sauce

1. Fill a medium saucepan with hot water, cover and bring to a boil.
2. While water is heating, defrost the frozen spinach in a microwave oven. Once thawed, squeeze, as much water as you can out of the spinach and place spinach in the bowl of a food processor. Add the beans, cheese and salt. Process the bean and cheese mixture until smooth, approximately 1 minute. You should have approximately 3/ cup of ravioli filling.
3. Fill a small bowl with warm water. Lay out 16 wonton wrappers. Dip your finger in the water and moisten edges of each wrapper. Place 1 tsp of bean and cheese filling in center of each square. From the leftover 16 wrappers, take another wrapper, place it on top of filling, and seal by pressing firmly along edges of ravioli. Repeat until all wrappers or filling are used up.
4. Gently place ravioli in boiling water and cook for approximately 2 minutes. The ravioli is ready when you can see the green of the filing through the wrappers. White pasta cooks, warm tomato sauce in a small saucepan. Drain pasta, place 4 ravioli on each plate, and top with 1/4 cup of sauce.

Serve with Salad and bread with olive oil.

DESSERT
Cranberry Orange Cheesecake pears
Ingredients
2 bosc pears
1 cinnamon sticks
1 cup each of 100% cranberry juice and 100% orange juice
1 vanilla bean, split lengthwise

Cheesecake stuffing
1/2 cup light cream cheese, at room temperature
1/2 tsp vanilla extract
1/4 tsp dried ground ginger
1/4 tsp almond extract
1/6 tsp dried, unsweetened cranberries
1/4 cup unsalted, sliced almonds, toasted

Instructions:
1 Peel pears. Trim bottoms so that they sit flat. Using a small spoon or a melon baller, scoop out and discard cores. Place pears in a very large, wide, heavy bottomed saucepan. Add cinnamon sticks and juices. Scrape out seeds from vanilla bean and stir in; add scraped bean husks, too.

2. Bring to a boil, then reduce heat. Cover and simmer, occasionally turning pears over carefully to ensure even cooking, until almost tender but still a little firm, about 20 to 25 minutes.

3. In a bowl, stir cream cheese with vanilla extract, ginger and almond extract until mixed. If the mixture is too thick to stir easily, add a few spoonfuls of hot pear cooking liquid. Stir in cranberries and almonds.

4. Carefully spoon pears onto a large platter. Cover and refrigerate to cool completely. Boil remaining pear liquid in pan, stirring often, until it reduces to 1/4 cup. The sauce will foam and bubble toward the end of cooking, so be sure to stir often. Remove from heat and discard cinnamon sticks and vanilla husks.

5. To serve, fill pears with cream cheese mixture. Place on plates and spoon sauce over the top.


Sunday
Cornish Hen with Grape & Pistachio Quinoa
Serves 4
1 Cornish Game hen
1 tsp fresh ground black pepper
1 tsp cinnamon, ground
1 tsp coriander, ground
2 tsp ginger, ground
1/4 sea salt
1/4 tsp nutmeg, ground
2 1/4 tsp olive oil
1/2 cup chicken broth
1/2 cup quinoa
1/2 cup seedless grapes, halved (red, green or combination)
1 1/2 tbsp unsalted roasted pistachios, shelled and chopped
2 green onions, white and light green parts only, thinly slice.

1. Preheat oven to 450F. Arrange hen, cavity down on a rimmed baking sheet. Set aside
2. In a small bowl, combine pepper, cinnamon, coriander, ginger, salt and nutmeg. Set aside 1 tsp spice mixture. Combine remaining spice mixture with oil to make a paste. Rub paste over hens, dividing it evenly. Bake for 30 to 40 minutes, until thickest part of thigh registers 170F with a meat thermometer. Loosely cover hens with foil and let rest for 10 minutes.
3. Meanwhile after rinsing quinoa to remove saponins. In a medium saucepan over medium high heat, bring broth and reserved 1 tsp spice mixture to a boil. Stir in quinoa, cover, turn off heat and set aside for 5 minutes.
4 Stir grapes, pistachios and green onions into quinoa. Transer quinoa to a serving bowl or plates and serve alongside hens.

Swiss Chard Recipe
Ingredients
1 large bunch of fresh Swiss chard
1 small clove garlic, sliced
2 Tbsp olive oil
2 Tbsp water
Pinch of dried crushed red pepper
1 teaspoon butter
Salt
Method
1 Rinse out the Swiss chard leaves thoroughly. Remove the toughest third of the stalk, discard or save for another recipe (such as this Swiss chard ribs with cream and pasta). Roughly chop the leaves into inch-wide strips.
2 Heat a saucepan on a medium heat setting, add olive oil, a few small slices of garlic and the crushed red pepper. Sauté for about a minute. Add the chopped Swiss chard leaves. Cover. Check after about 5 minutes. If it looks dry, add a couple tablespoons of water. Flip the leaves over in the pan, so that what was on the bottom, is now on the top. Cover again. Check for doneness after another 5 minutes (remove a piece and taste it). Add salt to taste, and a small amount of butter. Remove the swiss chard to a serving dish.

Menu Plan for 1/19 to 1/25

Monday
Chicken - Avocado Enchiladas
Ingredients
1 1/2 cups of chopped, cooked chicken breast (great for leftovers from a roasted chicken or boil some breasts)
1 1/4 cup of your favorite salsa
1 tsp ground cumin or TANDOORI seasoning
3 oz lowfat cream cheese
2 oz lowfat cheese (cheddar or jack), shredded
4 Tbsp sliced black olives
1 Hass Avocado, sliced into 12 pieces
12 white corn tortillias

Nutritional Info
Fat: 10.8g
Carbohydrates: 29.6g
Calories:294.8
Protein: 20.4g

This makes 6 servings (2 enchiladas each)
Combine chicken , 1/2 cup of salsa, and cumin or tandoori seasoning in saucepan. Simmer & stir for 5 min. Add cream cheese. Stir until melted. Place one avocado slice down the center of each tortilla, top with a heaping of chicken mixture. Roll up & place seam side down on a greased 8x11 baking dish ~ spray of your choice~ I use olive oil in a pump spray. After all tortillas are filled, top with remaining salsa. Sprinkle with shredded cheese & sliced olives. Cover tightly with foil & bake 350 degrees for 25-30 min, or until hot.Additional toppings (not included in nutritionals) Light or FF sour creamDiced tomatoesAdditional grated cheese(FYI ~ Black beans make a great side to this dish)ENJOY!
Number of Servings: 6


Tuesday
I'm going to try something that I did a long, long time ago. The 3 day diet.
Day 1
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1/2 grapefruit or juice
1 piece toast with 1 tablespoon peanut butter
Lunch
1/2 cup tuna
1 piece toast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
Dinner
3 ounces any lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup regular vanilla ice cream

Wednesday
Day 2
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1 egg
1/2 banana
1 piece toast
Lunch
1 cup cottage cheese or tuna
8 regular saltine crackers
Dinner
2 beef franks
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana
1/2 cup regular vanilla ice cream

Thursday
Day 3
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
5 regular saltine crackers
1 ounce cheddar cheese
1 apple
Lunch
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1 boiled egg
1 piece toast
Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream

Friday
Tostada Chicken Salad
1 cup shredded cooked chicken
2 tbsp cilantro
2 tbsp sour cream
2 tbsp mayonnaise or salad dressing
2 tsp Old El Paso taco seasoning mix
1 tbsp chopped green onion
2 tostada shells
3 cups shredded lettuce
¼ cup Old El Paso Thick n Chunky Salsa
½ medium avocado sliced

Saturday
Balsamic Glazed Cracked Pepper Salmon
1 tbsp olive oil
4 wild caught salmon fillets
Sea salt and cracked black pepper to taste
¼ cup balsamic vinegar
1 tbsp honey
Serve with brown rice and steamed veggies

Sunday
Virginia Beef Tongue
Ingredients for Virginia Beef Tongue Recipe
1 beef tongue, fresh
1 cup brown sugar
1 cup stewed cranberries
¼ cup butter or fat
1 tablespoon whole cloves
½ lemon
Instructions
1. Scrub the tongue and simmer it until tender, in water to cover.
2. Remove the skin and trim the root end.
3. Take one cup of the liquor in which the tongue was cooked and add the brown sugar, stewed cranberries, butter or other fat, cloves and lemon, sliced.
4. Simmer the tongue in this mixture for one-fourth hour.
5. Place on a dish with the sauce, garnish with slices of lemon and sprigs of parsley and serve.
6. Tongue may be jellied and served cold
Serve with rutabagas and carrots

Menu Plan for 1/12-1/18

This is yet another leftover week as I just did an inventory of my deep freezer and realized I have a lot more premade meals than I thought I had.
Yuck. By the end of this week I'm going to be so tired or leftovers.

MONDAY 12 JANUARY

Use up leftover slow cooked chicken cacciatore. Serve over pasta along with steamed veggies.

TUESDAY 13 JANUARY

Albondigas soup with toasted tortillas on side. *need some sour cream for Nick to dip his tortillas

WEDNESDAY 14 JANUARY
Grilled Maple-soy Salmon
Ingredients
4 salmon fillets or steaks (about 4 oz. each)

1 Tbsp pure maple syrup

1 Tbsp soy sauce

Nutritional Info
Fat: 9.2g
Carbohydrates: 3.7g
Calories:221.4
Protein: 29.1g
Place salmon in a large, shallow glass continer. In a small bowl, stir together maple syrup and soy sauce, and brush on both sides of salmon (or on skinless side only, if salmon has skini.), using entire amount. Let sit for 15 minutes.Place salmon directly on grate over medium-high heat for 3 to 4 minutes. Flip with tongs or a spatula and grill for 2 to 3 more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky. Serve immediately.Number of Servings: 4

Serve along with steamed veggies and leftover pasta from night before.

THURSDAY 15 JANUARY

Chicken - Avocado Enchiladas
Ingredients
1 1/2 cups of chopped, cooked chicken breast

1 1/4 cup of your favorite salsa

1 tsp ground cumin or TANDOORI seasoning

3 oz lowfat cream cheese

2 oz lowfat cheese (cheddar or jack), shredded

4 Tbsp sliced black olives

1 Hass Avocado, sliced into 12 pieces

12 white corn tortillias

Nutritional Info
Fat: 10.8g
Carbohydrates: 29.6g
Calories:294.8
Protein: 20.4g
This makes 6 servings (2 enchiladas each)

Combine chicken , 1/2 cup of salsa, and cumin or tandoori seasoning in saucepan. Simmer & stir for 5 min. Add cream cheese. Stir until melted. Place one avocado slice down the center of each tortillia, top with a heaping of chicken mixture. Roll up & place seam side down on a greased 8x11 baking dish ~ spray of your choice~ I use olive oil in a pump spray. After all tortillas are filled, top with remaining salsa. Sprinkle with shredded cheese & sliced olives. Cover tightly with foil & bake 350 degrees for 25-30 min, or until hot.

Additional toppings (not included in nutritionals) Light or FF sourcream; Diced tomatoes;

Additional grated cheese

(FYI ~ Blackbeans make a great side to this dish)

REDUCE, REDUCE, REDUCE!

FRIDAY 16 JANUARY

Leftover creamy pesto with pasta. Serve with veggies and toasted bread.

SATURDAY 17 JANUARY
Lemon & Honey Marinated Mahi-Mahi W/ Glaze

35 min 25 min prep
SERVES 2
2 (4 ounce) mahi mahi fillets
1 1/2 tablespoons honey, warm (preferably raw, but pasteurized is fine)
1 1/2 tablespoons red wine vinegar
3 garlic cloves, crushed
1/2 teaspoon lemon juice
1/2 teaspoon hoisin sauce
3/4-1 tablespoon olive oil
1/8 teaspoon black pepper, freshly ground
1/8 teaspoon salt (to taste)
1/4 teaspoon ginger powder
Butterfly cut the mahi-mahi fillets so that they are no more than 1/3 to 1/2 inches (80 to 125 mm) thick.
In a small bowl combine the red wine vinegar, honey, garlic, and hoisin sauce. Stir until uniform.
Place both the fish and sauce in a large bag and marinate in the fridge for no more than 20 minutes, making sure to coat the fillets evenly. *Marinating for longer than 20 minutes will start to break down the proteins in the fish. Trust me, you want to avoid that.
When the fillets are done marinating remove them from the bag and set them aside for now. Reserve the marinade in the bag or a small bowl, you'll use it later.
Heat a medium sized skillet or wok on medium-high heat for 30 seconds (or until a drop of water will instantly boil when added to the pan).
Add the olive oil and coat the pan evenly.
As soon as the pan's hot and coated add the fillets. Then sprinkle half of the salt, black pepper, and ginger powder onto the fillets, making sure to cover as much of the meat as possible.
Let the fillets cook undisturbed for about 30 seconds or until you notice the edges of the meat beginning to whiten.
Cook the fillets until their bottom sides start to caramelize and turn a light golden color (1-2 minutes); flip.
Sprinkle the remaining salt, black pepper, and ginger powder onto the fillets and continue cooking until each side is golden and each fillet flakes (2-4 minutes, depending on thickness).
Remove the fillets to a serving plate and cover.
Add the reserved marinade to the pan and simmer on low heat until the resulting glaze turns a light golden-brown (1-3 minutes). *Make sure to scrape the bottom of the pan to add the fillet drippings to the glaze.
Spoon the glaze over each fillet and serve.

Aloha Sweet Potatoes

Ingredients :
1/2 med sweet potatoes, (4 to 5)
1/16 cup butter
1/8 cup brown sugar
1/16 cup water
1/32 cup shredded coconut

Method :
Boil sweet potatoes in their jackets until tender, about 25 minutes. Let cool, then peel and cut intoslices 1 1/2-inch thick. In a large skillet melt butter. Stir in brown sugar and water and cook onmedium heat about 5 minutes. Reduce heat and add sweet potatoes to skillet.
Cook gently; tossinglightly until sweet potatoes are glazed. Sprinkle with coconut before serving.
Note: Canned yams can be used in place of sweet potatoes.
Cuisine:"Hawaiian"

Serve with steamed veggies

SUNDAY 18 JANUARY

Use up leftovers.

Menu Plan for the 11/01-11/16

SATURDAY 01 NOVEMBER
Black-eyed Peas and Ham Hocks
Submitted by: DOUET
Prep Time: 10 Minutes
Cook Time: 1 Hour 30 Minutes
Ready In: 2 Hours Yields: 3 servings
"Black-eyed peas simmered with ham hocks and seasoning for a true Southern craving!"
INGREDIENTS:
1-3/4 cups and 1 tablespoon water
10 ounces dry black-eyed peas
1-1/4 smoked ham hocks
salt to taste
1/4 teaspoon black pepper
5/8 bay leaf
DIRECTIONS:
1. Rinse dried peas thoroughly, sorting any tiny pebbles or other debris.
2. In a large stockpot, bring 3 cups of water to a boil with black-eyed peas, ham hocks, salt, pepper, and bay leaf. Reduce to a simmer and cook, uncovered, 1 1/2 hours, or until peas and ham hocks are tender. If ham hocks require further cooking, simmer in water in a separate pot until meat is easily pulled from the bone.
3. Cool ham hocks and remove all meat from the bone. Stir ham into the peas, adjust seasoning with salt and pepper as needed, and serve.

Garlic Greens
Use turnip greens or collards in this recipe for greens with garlic.
Ingredients:
1 1/2 to 2 pounds collard greens or turnip greens, boiled or steamed until tender
3 to 4 tablespoons vegetable oil
2 to 3 tablespoons minced garlic (about 4 large cloves)
salt and black pepper, to taste
hot pepper sauce
Preparation:Drain greens well. In a large skillet or Dutch oven over medium heat, cook garlic in the vegetable oil until it just begins to brown. Add the drained greens; season to taste with salt and pepper then add a few dashes of your favorite hot sauce. Serves 4 to 6

Serve with cornbread.


SUNDAY 02 NOVEMBER
Greek style Pasta Salad
Dressing
2/3 cup extra virgin olive oil
¼ cup red wine vinegar
2 tbsp grated parmesan cheese
1 tsp chopped oregano leaves
½ tsp salt
¼ tsp pepper
1 clove garlic, finely chopped

Salad
3 cups uncooked rotini pasta
4 oz hard salami slices, quartered
1 cucumber, seeded, cut into chunks
1 small green bell pepper, cut into thin bite sized strips
1 small red bell pepper, cut into thin bit sized strips
2 medium tomatoes
½ cup kamata olives
¼ cup sliced fresh basil leaves or 2 tsp dried basil leaves
6 oz feta cheese, crumbled

In blender or food processor bowl, place all dressing ingredients. Cover; blend on medium speed about 20 seconds or until smooth, set aside.
Cook and drain pasta as directed on package. Rinse with cold water to cool; drain.
In 4 quart bowl, place pasta and remaining salad ingredients. Add dressing; toss gently. Serve immediately

Calories 340
Total fat 23g
Sodium 710 mg
Dietary fiber 2g


MONDAY 03 November
Black-bean and tomato quinoa
Gourmet July 2007

Quinoa is a fast-cooking, protein-packed whole grain. Steamed, it makes a perfect partner for lime-spiked black beans and fresh tomato.
Makes 4 (side dish) servings.
2 teaspoons grated lime zest 2 tablespoons fresh lime juice2 tablespoons unsalted butter, melted and cooled1 tablespoon vegetable oil1 teaspoon sugar1 cup quinoa 1 (14- to 15-ounce) can black beans, rinsed and drained2 medium tomatoes, diced4 scallions, chopped1/4 cup chopped fresh cilantro
Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes.

Tuesday 04 November
Tofu Parmigiana
Submitted by: Jill B. Mittelstadt
Prep Time: 25 Minutes
Cook Time: 20 Minutes
Ready In: 45 Minutes
Yields: 2 servings
"Breaded tofu a la parmigiana. You'll just about swear this is eggplant or veal! One of my husband's favorites, and he doesn't even suspect! Serve with a simple crisp green salad, angel hair pasta and garlic bread."
INGREDIENTS:
1/4 cup seasoned bread crumbs
2 tablespoons and 1-1/2 teaspoons grated Parmesan cheese
1 teaspoon dried oregano, divided
salt to taste
ground black pepper to taste
1/2 (12 ounce) package firm tofu
1 tablespoon olive oil
1/2 (8 ounce) can tomato sauce
1/4 teaspoon dried basil
1/2 clove garlic, minced
2 ounces shredded mozzarella cheese
DIRECTIONS:
1. In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.
2. Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.
3. Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.
4. Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.
5. Bake at 400 degrees F (205 degrees C) for 20 minutes.

WEDNESDAY 05 November
Use up leftovers

THURSDAY 06 November
Grilled Maple-soy Salmon
Ingredients
4 salmon fillets or steaks (about 4 oz. each)
1 Tbsp pure maple syrup
1 Tbsp soy sauce

Nutritional Info
Fat: 9.2g
Carbohydrates: 3.7g
Calories:221.4
Protein: 29.1g

Place salmon in a large, shallow glass container. In a small bowl, stir together maple syrup and soy sauce, and brush on both sides of salmon (or on skinless side only, if salmon has skin.), using entire amount. Let sit for 15 minutes.Place salmon directly on grate over medium-high heat for 3 to 4 minutes. Flip with tongs or a spatula and grill for 2 to 3 more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky. Serve immediately.
Number of Servings: 4

Serve with steamed rice and veggies.

Friday 07 November
Grilled Pork Loin With Garlic-Rosemary Marinade
Category: Pork Loin
Serves/Makes: 2
Difficulty Level: 2
Ready In: 30-60 minutes
Ingredients:
2 boneless pork loins
***Mustard-Garlic Rosemary Marinade***
1/4 cup chopped fresh rosemary leaves
1/4 cup minced shallots
5 cloves garlic, finely minced
1 tablespoon minced lemon zest
1/3 cup dry white wine
1/3 cup freshly squeezed lemon juice
1/3 cup extra-virgin olive oil
1/3 cup Dijon mustard
1/4 cup oyster sauce
1/4 cup honey
1 teaspoon chipotle chili sauce
Directions:Rinse the pork loin medallions, place in a bowl. Combine the marinade ingredients and coat the pork loin pieces evenly. Cover and refrigerate for at least 30 minutes or up to 8 hours. Grill the loins for about 5 to 8 minutes on each side. As the pork cooks, brush with marinade. Transfer the pork to a heated dinner plate and serve at once.

08November-9November
Juice fast

Race Runner
1 lemon
2 radish
1 beet
1 slice Spanish onion
2 sweet potato
1 celery
2 Tbs. cider vinegar
A sweet and zingy flavor. Choose raw cider vinegar with mother present. A great detoxifier.

The Pain Remover
1 lemon
1 orange
3 hard pears
3 apples
Bruises, aches and sprains can be irritated by a toxic bloodstream and a high-protein diet. But a low-protein, natural diet, lessens irritation and reduces inflammation. Not only does this juice taste delightful, it assists in the healing process. Adam and Eve never woke up stiff with arthritis. Perfect food sustaining perfect bodies. It is our heritage to be healthy and pain free.

The Brain Stimulator
1 oranges
1 hard pears
1 yam
1 grapefruit
1 apple
Scientists have determined that we use only 10 percent of the brain. Living on coffee and donuts reduces that percentage to 2 percent. Here is a juice to stimulate all of that unused percentage back into activity. For this juice to be effective, you need a five-day juice fast to clear the coffee, donut and junk food residues out of the bloodstream. Once clear, this wide-spectrum, nutrient-rich juice will stir the brain into super-activity. Better memory, sharper thinking and good study techniques are the tools for great marks. No more morning brain fog. Now you can leap out of bed to study while brushing your teeth and preparing for the day.

The Cancer Killer
1 beet
1 carrot
1 celery stick
1/2 potato
1 radish
Rudolf Breuss's, anticancer mixture has helped thousands of suffering people. This juice blend, during fasting, exerts a death blow on cancer. This was attested by over 24,000 patients who wrote him describing relief from their diseases. His patients were given small amounts of this juice over 42 days. A tea composed of nettle, St. John's wart, marigold, artemisi and monarda was also given. By "starving out" the cancer, Rudolf Breuss reported a 96% success rate for the thousands of patients he treated over 30 years of practice. (Rudolf Breuss died in 1989 at 93 years of age.)

Monday 10 November
Garden Bounty Fontina Salad
4 cups torn arugula
1 ½ cup cherry tomatoes, cut in half
6 oz fontina cheese cubed
2 small zucchini cut in half lengthwise, then sliced
2 ears fresh sweet corn, cooked, corn cut off.
1 small cucumber, peeled, seeded, diced
½ cup walnut, halves, toasted.
Dressing
¼ cup olive oil
2 tbsp sherry vinegar
2 tsp Dijon mustard
¼ tsp salt
1/8 tsp coarse ground black pepper

1. In 3 quart bowl, layer salad ingredients in order listed.
2. In small jar with tight fitting lid, shake dressing ingredients. Pour dressing over salad; toss gently to coat. Serve immediately. Or cover and refrigerate salad and dressing separately up to 4 hours, toss salad with dressing just before serving.

TUESDAY 11 NOVEMBER
Spinach, Pear and Feta Salad
Submitted by: Judy
Prep Time: 30 Minutes
Ready In: 30 MinutesYields: 4 servings
"Pears are lovely in this spinach and feta salad. Use any type of fruity vinaigrette dressing on this light and tasty salad."
INGREDIENTS:
2 pears, cored and thinly sliced
1 cup diet lemon-lime soda
4 cups baby spinach leaves
1 shallot, finely chopped
1/2 cup crumbled feta cheese
1/2 cup toasted pine nuts
1/2 cup raspberry vinaigrette
salad dressing
DIRECTIONS:
1. Place the pears in a bowl with the lemon-lime soda. Set aside; this will keep them from turning brown.
2. Place the baby spinach in a serving bowl, and add the shallot, feta cheese and pine nuts. Drain the pears, and discard the soda. Add pears to the salad, and toss to blend. Serve with raspberry vinaigrette dressing.


WEDNESDAY 12 NOVEMBER
Halibut with blueberries and fennel
2 cups blueberries
1 tbsp vanilla
2 - 3 tsp crushed fennel
1 -2 tbsp cornstarch

Bake halibut fillets at 350 degrees for 12 minutes per inche of thickness with a light sprinkle of crushed fennel, salt and pepper to taste

Add blueberries, remaining fennel, brown sugar and vanilla extract to sauce pan and cook on medium until thinned out. Add in corn starch as necessary in order to thicken to desired texture.

Serve sauce over halibut fillets. Serve with cauliflower and brown rice.

THURSDAY 13 NOVEMBER
Use up Albondigas soup in freezer.

FRIDAY 14 NOVEMBER
Texas Casserole Recipe
A ground beef casserole recipe, made with lean ground beef, rice, chopped onions and peppers, and tomatoes, along with seasonings.
Ingredients:
1 1/2 pounds lean ground beef
3 large onions, sliced
1 clove garlic, minced
1 green bell pepper, seeded, chopped
1 can diced tomatoes with juice
1/2 cup uncooked long-grain rice
1 teaspoon chili powder
1 to 2 tsp salt, or to taste
1/2 teaspoon pepper
Preparation:Lightly grease a 2-quart casserole dish. Brown beef and onions in a large skillet over medium-high heat. When onions are translucent, add garlic and green pepper; cook until green pepper is softened. Remove from heat; stir in remaining ingredients. Transfer mixture to the baking dish; cover with lid or foil and bake at 350° for 45 minutes. Remove cover and bake for 15 minutes longer.Serves 4 to 6.

Serve with microwaved green beans.

SATUDAY 15 NOVEMBER
Scottish Oxtail Soup Recipe #18120
You won't find this one in the Campbell's Soup section of your local grocery store! When I was a child, this was a family favourite and my mother made it fairly often. Nowadays, oxtails are becoming increasingly hard to find, although you might get some from an old-fashioned butcher or meat market. Therefore, some folks now substitute inexpensive cuts of bone-in beef. Here, in the metropolitan Washington, DC area, I can occasionally get oxtails from the meat department at some of the Giant Food supermarkets. In my opinion, it is well worth the hunt for oxtails, because the taste is very distinctive and different than any beef soup.
by Mille® ™
3 hours 20 min prep
SERVES 4 -6 , 40 ounces, approximately
1 oxtail, cut into pieces, surplus fat removed
2 onions, chopped (I recommend sweet onions)
1 large carrot, chopped
2 stalks celery, chopped
1 ounce butter (or meat dripping)
36 ounces beef stock
4 ounces tomato juice
1 tablespoon plain flour
3 tablespoons port wine
spice bag
1 bay leaf
3 sprigs thyme
4 sprigs parsley (including stalks)
1 stalk celery, with leaves
2 whole green onions
To make the spice bag, place 1 bay leaf, 3 sprigs thyme, 4 large sprigs parsley (including stalks), one 4-inch piece celery stalked with leaves, and two whole green onions in the center of a square of double thickness cheesecloth.
Fold up the sides of the cheesecloth and tie off the top very tightly to make a spice bag.
(Equivalent dry herbs may be substituted).
Fry the oxtail pieces and the vegetables in the fat for a few minutes until lightly browned.
Remove from heat.
Pour the beef stock into a saucepan and add the fried oxtail and vegetables as well as the spice bag.
Bring to the boil, and then transfer to a crockpot and cook on high for 1½- 2 hours (or longer if necessary) until the meat is tender.
Strain the stock, cut all the meat (in small pieces) from the bones and then return the stock and meat to the pan.
Bring to the boil.
Puree.
Mix the flour and port together and add to the soup.
Simmer for 5 minutes before serving.

Bannock Bread Recipe
Ingredients:
2 cups flour
1/2 teaspoon salt
4 teaspoons baking powder
/2 cup Crisco(You could use bear grease or oolichan grease)
1/2 cup water to make a thick dough
Additional shortening to grease the pan
Directions:Mix the dry ingredients together well. Cut in the shortening using a pastry blender. Mix in the water and knead until the dough is very smooth, about 15 minutes. You can do this in much less time with a powerful electric mixer such as a KitchenAid. Grease a black frying pan, including the sides, and press the dough into the pan. Bake on top of the stove over low heat. Watch carefully so that the bread does not brown or burn before the center is cooked. When the bread is free from the pan, turn the loaf over and continue to cook. The total cooking time will be about 10 minutes on each side.

SUNDAY 16 NOVEMBER
Vegan Quinoa Salad
Ingredients:
1 cup quinoa
1 1/2 cups cold water
1/2 tsp salt
1 cup snow peas, shell peas, celery, or green beans
1 - 2 small carrots, peeled and sliced thin
1/2 green or red pepper, sliced thin
1 medium ripe tomato
1 medium cucumber, peeled and diced
1/4 cup chopped fresh parsley, cilantro, or basil
1/2 cup chopped walnuts, toasted sunflower seeds or toasted cashews
Dressing:
2 Tblsp freshly squeezed lemon juice
1/4 cup olive oil
1/2 tsp salt
Fresh ground pepper
Options: Chopped scallions, minced fresh or dried ginger, dried unsweetened cranberries, Greek olives, minced jalapeno pepper, fresh mint, a pinch of cayenne, garlic powder, feta cheese
Directions
The quinoa can be made ahead of time and refrigerated
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 the water, salt and oil
Bring to a boil
Turn the heat down to very low, cover and cook for 15 minutes
Remove from heat and allow to sit five minutes with lid on
Fluff gently with a fork and set aside to cool. Setting the pan in a sink full of cold water cools quickly.
Steam the carrots and green veg for 5 minutes, rinse in cold water
Chop the tomatoes, herb and cucumber
Blend dressing ingredients with a whisk or shake in a jar
Gently combine veggies, walnuts, quinoa and dressing in a large bowl
Cover and chill
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 content, quinoa is a satisfying meal with a few nuts and veggies added (see recipes below)

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.

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

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

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.

Serve with spaghetti

WEDNESDAY 24 SEPTEMBER
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.

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.