Butternut Squash Pizzas with Rosemary
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Servings: 4
"Individual 'pizzettes' with roasted onions and butternut squash, seasoned with rosemary and finished with Parmesan or Asiago cheese."
INGREDIENTS:
1 cup thinly sliced onion
1/2 butternut squash - peeled, seeded,
and thinly sliced
1 teaspoon chopped fresh rosemary
salt and black pepper to taste
3 tablespoons olive oil, divided
1 (16 ounce) package refrigerated pizza crust dough, divided (we're going to make our own. Click here for recipe)
1 tablespoon cornmeal
2 tablespoons grated Asiago or
Parmesan cheese
DIRECTIONS:
1. Preheat oven to 400 degrees F (205 degrees C). Place sliced onion and squash in a roasting pan. Sprinkle with rosemary, salt, pepper, and 2 tablespoons of the olive oil; toss to coat.
2. Bake in the preheated oven for 20 minutes, or until onions are lightly browned and squash is tender; set aside.
3. Increase oven temperature to 450 degrees F (230 degrees C). On a floured surface, roll each ball of dough into an 8 inch round. Place the rounds on a baking sheet sprinkled with cornmeal (you may need 2 baking sheets depending on their size). Distribute squash mixture over the two rounds and continue baking for 10 minutes, checking occasionally, or until the crust is firm. Sprinkle with cheese and remaining tablespoon olive oil. Cut into quarters, and serve.
Showing posts with label pizza. Show all posts
Showing posts with label pizza. Show all posts
Saturday, August 20, 2011
Saturday, July 10, 2010
Pizza and wings
Basic Pizza Dough Recipe
Three more great dough recipes follow; use the same cooking directions as for the Basic Pizza Dough Recipe.
1 package active dry yeast (2 teaspoons)
1 cup warm water (105° to 115°, no more)
3 cups all-purpose or bread flour
1 tablespoon sugar
1 teaspoon salt
1 tablespoon extra-virgin olive oil, plus a little for coating
How to make pizza dough from scratch:
1. Dissolve the yeast in the warm water. Set aside and follow the instructions below for the method you choose.
By hand: In a large mixing bowl, combine the flour, sugar and salt. Make a well in the center of the dry ingredients and pour the olive oil and yeast mixture into it. Stir until it begins to form a ball, then turn it out onto a clean, floured surface and knead for about 4 or 5 minutes.
In a mixer: Using a dough hook, combine the flour, sugar and salt. Add the liquid ingredients and mix on low until the dough begins to clump around the dough hook. Remove and knead as above.
In a dough-capable food processor: Use a plastic blade, if possible. Place the flour, sugar and salt in the bowl of the food processor and mix briefly. Add the liquid ingredients slowly and process the mixture low and slow for about 2 or 3 minutes, just until the dough begins to form a ball. Remove and knead as above.
In a bread machine: Set the machine for "dough" and follow the manufacturer's instructions; pick up the pizza dough recipe directions where the bread maker leaves off.
Whichever method and pizza dough recipe you've chosen, your pizza dough should be a smooth, elastic ball.
2. Lightly oil the ball and the inside of a large glass bowl. Place the dough in the bowl, cover, and let it rise in a warm place until doubled, about an hour. For better crust, punch down the dough, reshape into a ball and let it rise again. You can refrigerate or freeze the dough at this point.
3. Divide the dough into 4 equal portions, about 6 ounces each. Roll each portion into a ball, then, working on a lightly floured surface, stretch the dough and work it with your fingers or a rolling pin to form an 8-inch circle. (Let your guests prepare their own.) The outer edge of the circle should be a little thicker than the body, forming a rim. Add toppings.
4. Transfer to a pizza pan or pizza stone. Bake in a 500° pre-heated oven until the crust is golden brown and the cheese is melted, 10 to 13 minutes, or perhaps a little longer if your oven does not reach 500°.
Three more great dough recipes follow; use the same cooking directions as for the Basic Pizza Dough Recipe.
1 package active dry yeast (2 teaspoons)
1 cup warm water (105° to 115°, no more)
3 cups all-purpose or bread flour
1 tablespoon sugar
1 teaspoon salt
1 tablespoon extra-virgin olive oil, plus a little for coating
How to make pizza dough from scratch:
1. Dissolve the yeast in the warm water. Set aside and follow the instructions below for the method you choose.
By hand: In a large mixing bowl, combine the flour, sugar and salt. Make a well in the center of the dry ingredients and pour the olive oil and yeast mixture into it. Stir until it begins to form a ball, then turn it out onto a clean, floured surface and knead for about 4 or 5 minutes.
In a mixer: Using a dough hook, combine the flour, sugar and salt. Add the liquid ingredients and mix on low until the dough begins to clump around the dough hook. Remove and knead as above.
In a dough-capable food processor: Use a plastic blade, if possible. Place the flour, sugar and salt in the bowl of the food processor and mix briefly. Add the liquid ingredients slowly and process the mixture low and slow for about 2 or 3 minutes, just until the dough begins to form a ball. Remove and knead as above.
In a bread machine: Set the machine for "dough" and follow the manufacturer's instructions; pick up the pizza dough recipe directions where the bread maker leaves off.
Whichever method and pizza dough recipe you've chosen, your pizza dough should be a smooth, elastic ball.
2. Lightly oil the ball and the inside of a large glass bowl. Place the dough in the bowl, cover, and let it rise in a warm place until doubled, about an hour. For better crust, punch down the dough, reshape into a ball and let it rise again. You can refrigerate or freeze the dough at this point.
3. Divide the dough into 4 equal portions, about 6 ounces each. Roll each portion into a ball, then, working on a lightly floured surface, stretch the dough and work it with your fingers or a rolling pin to form an 8-inch circle. (Let your guests prepare their own.) The outer edge of the circle should be a little thicker than the body, forming a rim. Add toppings.
4. Transfer to a pizza pan or pizza stone. Bake in a 500° pre-heated oven until the crust is golden brown and the cheese is melted, 10 to 13 minutes, or perhaps a little longer if your oven does not reach 500°.
Saturday, March 6, 2010
Kashi Meditteranean Pizza with Salad
Saturday, December 27, 2008
Menu Plan for 1/5-1/11
By now I know I'm going to be tired of leftovers so I'm planning to only have those every few days rather than all the time.
MONDAY 5 JANUARY
Seared Sesame Encrusted Ahi Tuna with a Cilantro, Garlic and Lime sauce
INGREDIENTS:
1/4 Cup Black Sesame Seeds
1/4 Cup Black Sesame Seeds
1/4 Cup White Sesame Seeds
1 Tablespoon of Sesame Oil
2 - 6 ounce Ahi (Yellow Fin) Tuna Steaks
Salt and Pepper to Taste
MARINADE/ DIPPING SAUCE
1/ 2 Cup of Low Sodium Soy Sauce (Who needs the extra sodium, right?)
MARINADE/ DIPPING SAUCE
1/ 2 Cup of Low Sodium Soy Sauce (Who needs the extra sodium, right?)
1 Lime (Juice and Zest - If you want more lime flavor, add another)
1- 2 Cloves of Garlic Minced
2 Tablespoons of Honey
1 Tablespoon of Sesame Oil
2 Tablespoons of Freshly Chopped Cilantro Leaves
1) Prepare the marinade. Add all marinade ingredients to a small bowl and mix well. Reserve half of this marinade in a separate container to use as a dipping sauce.
2) Get a glass baking dish or other non-reactive container to marinade the tuna in. You want the tuna steaks to fit snuggly in the dish so that they are surrounded nicely with the marinade. Pour the marinade into the dish and put the tuna steaks in and kind of swirl the marinade around so that you coat the fish well. Cover with some plastic wrap and refrigerate.
Another option is to pour the marinade in a large zip lock bag, add the tuna, and then squeeze out the air. Marinade for 30 minutes to an hour, turning the tuna about half way through.
3) Remove tuna from fridge and let stand at room temperature for about 20 minutes or so.
4) Remove tuna from marinade, shaking off any excess marinade and dry on paper towels.
5) Heat a saute pan over medium heat and add 1 tablespoon of sesame oil. The oil should be hot but not smoking.
6) While the pan is heating, arrange your sesame seeds on a flat dish. Roll the tuna around in the seeds pressing down as you roll ensuring the seeds are packed into the tuna nicely.
7) Add the tuna to the hot saute pan and shake it a bit to make sure the tuna does not stick. Sear for 30 to 40 seconds on both sides.
Remove and serve with the reserved dipping sauce.
For side dishes with this recipe I usually keep things pretty bland as I don’t want anything to compete with the flavors in the tuna. So I usually prepare a side of steamed green beans with a bit of butter, salt and pepper or other vegetable along with some lightly seasoned jasmine or basmati rice.
There you have it. I do hope you enjoy this Seared Sesame Encrusted Ahi Tuna recipe. I am not a big wine drinker, but for those of you who like a glass or two with dinner, I heard a nice Pinot Grigio goes quite well with Tuna. Buon Appetito!
1) Prepare the marinade. Add all marinade ingredients to a small bowl and mix well. Reserve half of this marinade in a separate container to use as a dipping sauce.
2) Get a glass baking dish or other non-reactive container to marinade the tuna in. You want the tuna steaks to fit snuggly in the dish so that they are surrounded nicely with the marinade. Pour the marinade into the dish and put the tuna steaks in and kind of swirl the marinade around so that you coat the fish well. Cover with some plastic wrap and refrigerate.
Another option is to pour the marinade in a large zip lock bag, add the tuna, and then squeeze out the air. Marinade for 30 minutes to an hour, turning the tuna about half way through.
3) Remove tuna from fridge and let stand at room temperature for about 20 minutes or so.
4) Remove tuna from marinade, shaking off any excess marinade and dry on paper towels.
5) Heat a saute pan over medium heat and add 1 tablespoon of sesame oil. The oil should be hot but not smoking.
6) While the pan is heating, arrange your sesame seeds on a flat dish. Roll the tuna around in the seeds pressing down as you roll ensuring the seeds are packed into the tuna nicely.
7) Add the tuna to the hot saute pan and shake it a bit to make sure the tuna does not stick. Sear for 30 to 40 seconds on both sides.
Remove and serve with the reserved dipping sauce.
For side dishes with this recipe I usually keep things pretty bland as I don’t want anything to compete with the flavors in the tuna. So I usually prepare a side of steamed green beans with a bit of butter, salt and pepper or other vegetable along with some lightly seasoned jasmine or basmati rice.
There you have it. I do hope you enjoy this Seared Sesame Encrusted Ahi Tuna recipe. I am not a big wine drinker, but for those of you who like a glass or two with dinner, I heard a nice Pinot Grigio goes quite well with Tuna. Buon Appetito!
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TUESDAY 06 JANUARY
Tex-Mex Rice & Bean Bake Recipe
INGREDIENTS:
2 cups cooked brown or white rice
1/4 cup fat-free cholersteral free egg product
1 1/2 cups picante sauce
1 cup shredded reduced fat chedder cheese (4 ounces)
1 can (15-16 oz) pinto beans, drained
1/4 tsp chili powder
DIRECTIONS:
Heat oven to 350 degrees.
Spray square baking dish, 8x8x2 inches, with nonstick cooking spray.
Mix rice, egg product, 1/2 cup of the picante sauce and 1/2 cup of the cheese; press in bottom of baking dish.
Mix beans and remaining 1 cup picante sauce; spoon over rice mixture.
Sprinkle with remaining 1/2 cup cheese and the chili powder.
Bake uncovered 30-35 minutes or until cheese is melted and bubbly.
Let stand 5 minutes before serving. 6 servings
2 cups cooked brown or white rice
1/4 cup fat-free cholersteral free egg product
1 1/2 cups picante sauce
1 cup shredded reduced fat chedder cheese (4 ounces)
1 can (15-16 oz) pinto beans, drained
1/4 tsp chili powder
DIRECTIONS:
Heat oven to 350 degrees.
Spray square baking dish, 8x8x2 inches, with nonstick cooking spray.
Mix rice, egg product, 1/2 cup of the picante sauce and 1/2 cup of the cheese; press in bottom of baking dish.
Mix beans and remaining 1 cup picante sauce; spoon over rice mixture.
Sprinkle with remaining 1/2 cup cheese and the chili powder.
Bake uncovered 30-35 minutes or until cheese is melted and bubbly.
Let stand 5 minutes before serving. 6 servings
Make the rice ahead of time to save time.
CUT THIS ONE DOWN!
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WEDNESDAY 07 JANUARY
Use up frozen meal. Most likely seafood enchiladas. Served with mixed veggies and spanish rice.
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THURSDAY 08 JANUARY
Use up frozen meal. Most likely sausage and pasta in tomato sauce. Serve with green beans and bread.
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FRIDAY 09 JANUARY
Spinach and Goat cheese Pizza Recipe
Ingredients:
1 12 inch prebaked pizza crust
2 tablespoons olive oil
2 cloves garlic, finely minced
1/4 teaspoon crushed red pepper
1 bunch fresh spinach
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 ounces fresh goat cheese, crumbled
6 ounces mozzarella cheese, grated
Directions:
In a large skillet over medium high heat, saute garlic and red pepper in olive oil for 3-5 minutes. Rinse, drain and coarsely chop spinach and add to pan. Saute spinach in olive oil until wilted and liquid has evaporated. Add salt and pepper. Place pizza crust on round baking pan and preheat oven to 425 degrees. Top pizza crust with spinach mixture and sprinkle with cheeses. Bake for 10-12 minutes until cheese is melted and bubbly and crust is crisp.
Number of Servings: 6
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SATURDAY 10 JANUARY
Ingredients:
25 oz alfredo sauce
Lasagna no boil pasta (rolled flat)
2 Tbsp olive oil
6-7 cloves garlic, minced
15 oz jar roasted red peppers, chopped
2/3 oz fresh basil, chopped
14 oz can artichoke hearts, chopped
7 oz ricotta cheese
2 cup Mozzarella cheese, shredded
1 egg
1.5-2 lbs fresh spinach
Splash red wine vinegar
Grated parmesan cheese
Directions:
In large skillet saute garlic in olive oil until slightly browned over medium heat. Stir in red peppers, artichoke hearts and basil, continue cooking for 5 minutes then add fresh spinach. Cook until spinach has cooked down. Add a couple dashes of red wine vinegar, toss and set aside. Combine and mix ricotta, Mozzarella and egg together. Spray a 9 x 9 (deep) baking dish with olive oil. To Assemble: Spread 1/2 to 2/3 cup sauce on bottom of baking dish. Layer 2 uncooked sheets, 1/3 ricotta mixture, 1/3 vegetable mixture, and 1/2 to 2/3 cup sauce. Repeat with two more layers. Top with a layer of 2 uncooked sheets, 1/2 to 2/3 cup sauce, and freshly grated parmesan and mozzarella cheeses. Bake covered at 375 degrees for 50-60 minutes. Uncover and continue cooking until cheese is a golden brown on top (5 minutes). Let set for 10 minutes before serving.
Number of Servings: 6
25 oz alfredo sauce
Lasagna no boil pasta (rolled flat)
2 Tbsp olive oil
6-7 cloves garlic, minced
15 oz jar roasted red peppers, chopped
2/3 oz fresh basil, chopped
14 oz can artichoke hearts, chopped
7 oz ricotta cheese
2 cup Mozzarella cheese, shredded
1 egg
1.5-2 lbs fresh spinach
Splash red wine vinegar
Grated parmesan cheese
Directions:
In large skillet saute garlic in olive oil until slightly browned over medium heat. Stir in red peppers, artichoke hearts and basil, continue cooking for 5 minutes then add fresh spinach. Cook until spinach has cooked down. Add a couple dashes of red wine vinegar, toss and set aside. Combine and mix ricotta, Mozzarella and egg together. Spray a 9 x 9 (deep) baking dish with olive oil. To Assemble: Spread 1/2 to 2/3 cup sauce on bottom of baking dish. Layer 2 uncooked sheets, 1/3 ricotta mixture, 1/3 vegetable mixture, and 1/2 to 2/3 cup sauce. Repeat with two more layers. Top with a layer of 2 uncooked sheets, 1/2 to 2/3 cup sauce, and freshly grated parmesan and mozzarella cheeses. Bake covered at 375 degrees for 50-60 minutes. Uncover and continue cooking until cheese is a golden brown on top (5 minutes). Let set for 10 minutes before serving.
Number of Servings: 6
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SUNDAY 11 JANUARY
Use up any leftovers. Tonights dinner subject to change......
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, 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.
Thursday, July 17, 2008
Menu Plan for the Week
MONDAY ~ 21 July
Vegan Beetroot Salad
Ingredients
4 Beetroot, cubed
Serve with brown rice.
WEDNESDAY ~ 23July
THURSDAY ~ 24 July
FRIDAY ~ 25July
Grilled Maple-soy Salmon
Ingredients
4 salmon fillets or steaks (about 4 oz. each)
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.
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
Vegan Beetroot Salad
Ingredients
4 Beetroot, cubed
1 carrot, grated
1 green apple, cubed
Tblsp Sunflower seeds (I use salted ones)
Squeeze fresh lemon juice
2 tsp olive oil
Good lot of freshly grated black pepper
Nutritional Info
Fat: 2.1g
Carbohydrates: 6.5g
Calories:44.6
Protein: 0.9g
Place everything in a bowl and mix well.
Fat: 2.1g
Carbohydrates: 6.5g
Calories:44.6
Protein: 0.9g
Place everything in a bowl and mix well.
Simple AND delicious!
Number of Servings: 8
Serve with brown rice.
TUESDAY ~ 22July
Cassie's EASY Spinach & Rice Casserole
Ingredients
1 box Uncle Ben's Long Grain Wild Rice Original Flavor (USE brown rice rather than this stuff)
Ingredients
1 box Uncle Ben's Long Grain Wild Rice Original Flavor (USE brown rice rather than this stuff)
1/2 container frozen spinach, thawed and drained
1/2 package low-fat or fat-free cream cheese
1 can 99% fat-free or fat-free chicken broth
Optional: 1/4 cup toasted pine nuts
Nutritional Info
Fat: 4.6g
Carbohydrates: 19.3g
Calories:139.5
Protein: 5.9g
In a saucepan, combine rice, seasoning packet, and chicken broth. Cover and bring to a boil, then reduce heat and simmer until most liquid is absorbed (about 15-20 minutes). Add cream cheese and spinach, then mix thoroughly. Add toasted pine nuts if desired. Casserole can be served as-is, or if desired, you can place mixture into a lightly greased baking dish and bake at 350 degrees for 20-30 minutes until the top is crusty. Serves 4-6.
Fat: 4.6g
Carbohydrates: 19.3g
Calories:139.5
Protein: 5.9g
In a saucepan, combine rice, seasoning packet, and chicken broth. Cover and bring to a boil, then reduce heat and simmer until most liquid is absorbed (about 15-20 minutes). Add cream cheese and spinach, then mix thoroughly. Add toasted pine nuts if desired. Casserole can be served as-is, or if desired, you can place mixture into a lightly greased baking dish and bake at 350 degrees for 20-30 minutes until the top is crusty. Serves 4-6.
Number of Servings: 5
WEDNESDAY ~ 23July
Steamed bass with mango salsa; brown rice; steamed asparagus and red bell pepper.
Mango Salsa
Ingredients
2 c diced, seeded roma tomato
Ingredients
2 c diced, seeded roma tomato
1 1/2 c diced mango
1/2 c chopped red onion
2 T fresh lime juice
1 T apple cider vinegar
1 t sugar
2 cloves minced garlic
1/2 c chopped, fresh cilantro
Nutritional Info
Fat: 0.4g
Carbohydrates: 15.1g
Calories:60.4
Protein: 1.2g
Mix all ingredients in a bowl and allow to sit in refrigerator for at least an hour before serving.
Fat: 0.4g
Carbohydrates: 15.1g
Calories:60.4
Protein: 1.2g
Mix all ingredients in a bowl and allow to sit in refrigerator for at least an hour before serving.
Serves 5,
3/4 c per serving.
THURSDAY ~ 24 July
from cleaneatingmag.com
BLACK-EYED PEAS AND BROWN RICE
BLACK-EYED PEAS AND BROWN RICE
CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g
NUTRIENTS PER SERVING:
INGREDIENTS:
INSTRUCTIONS:
• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce
Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce. Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.
Serves 6
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g
NUTRIENTS PER SERVING:
INGREDIENTS:
INSTRUCTIONS:
• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce
Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce. Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.
Serves 6
REDUCE, REDUCE, REDUCE!
FRIDAY ~ 25July
Leftover Night. Prepare for Juice fasting.
SATURDAY ~ 26July
Juice Fasting
SUNDAY ~ 27 July
Farfalle with Asparagus and Cherry Tomatoes
Crisp bright green asparagus and sweet red cherry tomatoes tossed with farfalle (bow tie) pasta makes a colorful and delightful spring supper. Serve with some crusty bread or a green salad on the side.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
1 tbsp olive oil
1/4 cup minced shallots
2 garlic cloves, crushed
1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces
1 pint cherry tomatoes, halved
12 ounces farfalle (bow tie) pasta
1/4 cup fresh basil, finely chopped
Freshly ground black pepper
1/4 cup freshly grated parmesan cheese
Preparation:Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes. Stir in basil and sprinkle with pepper.
Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well.
Serves 6.
Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g
Crisp bright green asparagus and sweet red cherry tomatoes tossed with farfalle (bow tie) pasta makes a colorful and delightful spring supper. Serve with some crusty bread or a green salad on the side.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
1 tbsp olive oil
1/4 cup minced shallots
2 garlic cloves, crushed
1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces
1 pint cherry tomatoes, halved
12 ounces farfalle (bow tie) pasta
1/4 cup fresh basil, finely chopped
Freshly ground black pepper
1/4 cup freshly grated parmesan cheese
Preparation:Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes. Stir in basil and sprinkle with pepper.
Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well.
Serves 6.
Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g
MONDAY ~ 28 July
Mediterranean Caesar Salad
Mediterranean Caesar Salad
Dressing:
300 g pkg soft tofu
2 to 3 garlic cloves, minced
2 anchovies, chopped
1/4 cup freshly squeezed lemon juice
3 tbsp extra virgin olive oil
1 tbsp Dijon Mustard
1/2 tsp sea salt
Salad
2 cups broccoli florets
1 roasted red pepper, thickly slice
1 head romaine lettuce, coarsely chopped
1/2 cup shredded basil leaves
1/4 cup low fat fet cheese, crumbled
Instructions:
1) For the dressing whirl all ingredients in a food processor or blender until combined.
2) For the salad, boil broccoli until tender-crisp, about 2 minutes, then drain and rinse under cold water to stop cooking. Gently squeeze out excess water and pat dry with paper towels. Place in a large bowl and add roasted pepper, romaine, basil and feta.
3) Pour half of dressing over salad.
Toss to mix, then add more dressing if needed. Cover and refrigerate leftover dressing. It will keep well for at least 3 days.
Serve with sesame bread.
SELF July 2003
If you're looking for a way to get soy-good-for-you tofu into your diet, call off the search. This cabbage-based blend busts the myth that tofu is tasteless. Our secret weapon: rich (but not fattening) peanut-yogurt dressing.
Makes 4 servings.
Salad
If you're looking for a way to get soy-good-for-you tofu into your diet, call off the search. This cabbage-based blend busts the myth that tofu is tasteless. Our secret weapon: rich (but not fattening) peanut-yogurt dressing.
Makes 4 servings.
Salad
1 tbsp sesame oil3
1 lb block firm tofu, cut into 1/2-inch strips lengthwise
1 medium head green or red cabbage, shredded or chopped (about 2 1/2 cups)
3 medium cucumbers, peeled, seeded and cut into bite-sized cubes
2/3 cup chopped green onions
Peanut Dressing
Peanut Dressing
1/2 cup plain nonfat yogurt
1/4 cup creamy peanut butter
1 tbsp fresh lime juice
1/2 tsp soy sauce (light or regular)
Heat oil in a medium skillet over medium heat. Pat tofu strips dry, then sauté until light brown (about 4 minutes per side). Combine vegetables in a large bowl. In a medium bowl, mix dressing ingredients with 2 tbsp water (puree in blender for a smoother texture). Pour 3/4 dressing over vegetables and toss. Top salad with tofu strips and drizzle on remainder of dressing.
Nutritional analysis per serving: 258 calories, 15 g fat (2.5 g saturated fat), 18.5 g carbohydrates, 16 g protein, 4 g fiber
Heat oil in a medium skillet over medium heat. Pat tofu strips dry, then sauté until light brown (about 4 minutes per side). Combine vegetables in a large bowl. In a medium bowl, mix dressing ingredients with 2 tbsp water (puree in blender for a smoother texture). Pour 3/4 dressing over vegetables and toss. Top salad with tofu strips and drizzle on remainder of dressing.
Nutritional analysis per serving: 258 calories, 15 g fat (2.5 g saturated fat), 18.5 g carbohydrates, 16 g protein, 4 g fiber
Make some jasmine rice ahead of time for Munchkin.
WEDNESDAY ~ 30 July
Chicken & Dumplings
1 chicken breast
2 carrots chopped
1 celery stick
1/2 onion
2 cloves garlic
1/2 cup milk
1 cup bisquick.
THURSDAY ~ 31 July
Slow Cooked Chicken Cacciatore (premade meal). Serve over pasta with bread.
FRIDAY ~ 01 August
Cheeseburgers, baked fries, with Honey Mustard coleslaw with apples
Honey-Mustard Coleslaw with Apples
1 bag (16oz) coleslaw mix
1/2 cup chopped onions
2 medium apples, cored and cut into matchstick pieces
1 cup light honey mustard dressing
1. In large bowl, toss all ingredients.
2. Serve immediately, or cover and refrigerate up to 24 hours before serving.
Honey-Mustard Coleslaw with Apples
1 bag (16oz) coleslaw mix
1/2 cup chopped onions
2 medium apples, cored and cut into matchstick pieces
1 cup light honey mustard dressing
1. In large bowl, toss all ingredients.
2. Serve immediately, or cover and refrigerate up to 24 hours before serving.
SATURDAY ~ 02 AUGUST
Grilled Flank Steak Salad with Parmesan Crisps
1 lb beef flank steak
1/2 cup balsamic vinaigrette dressing or Italian dressing
1/2 teaspoon cracked black pepper
1lb fresh asparagus spears, trimmed
1/4 teaspoon salt
1/8 teaspoon pepper
6 cups torn romaine lettuce
1/2 cup thinly sliced radishes
Additional 1/4 cup dressing
Parmesan crisps
6 tablespoons finely shredded Parmesan cheese.
1. In large nonmetal dish or resealable food storage plastic bag and 1/2 cup dressing; turn to coat. Cover dish or seal bag; refrigerate at least 2 hours or overnight to marinate.
2. Heat oven to 350F. Spray large cookie sheet with cooking spray.
3. To make Parmesan crisps, spoon heaping teaspoonfuls Parmesan cheese in 12 mounds on cookie sheet. Spread each mound into a 2 inch circle. Bake 6 to 8 minutes or until light brown. Carefully remove from pan to cooling rack. (Crisps may be made up to 2 days ahead and kept between layers of waxed paper in airtight container at room temperature).
4. Heat gas or charcoal grill. Remove steak from marinade; reserve marinade. Sprinkle steak with cracked black pepper. Place steak on grill over medium heat. Cover grill; cook 15 to 18 minutes or until desired doneness, turning halfway through grilling. Let stand 5 minutes.
5. Meanwhile, toss asparagus with reserved marinade. Place asparagus in grill basket; discard any remaining marinade. Place asparagus on grill. Cover grill; cook 6 to 8 minutes, turning occasionally, until tender. Season asparagus with salt and pepper.
6. In large bowl, toss lettuce, radishes and the additional 1/4 cup dressing. Divide lettuce mixture among 4 dinner plates. Cut steak across grain into thin slices. Divide steak slices and asparagus evenly among plates.
Serve with crisps.
Remember to cut this down to a 1/2 lb steak and serve with steak fries for Nick.
1 lb beef flank steak
1/2 cup balsamic vinaigrette dressing or Italian dressing
1/2 teaspoon cracked black pepper
1lb fresh asparagus spears, trimmed
1/4 teaspoon salt
1/8 teaspoon pepper
6 cups torn romaine lettuce
1/2 cup thinly sliced radishes
Additional 1/4 cup dressing
Parmesan crisps
6 tablespoons finely shredded Parmesan cheese.
1. In large nonmetal dish or resealable food storage plastic bag and 1/2 cup dressing; turn to coat. Cover dish or seal bag; refrigerate at least 2 hours or overnight to marinate.
2. Heat oven to 350F. Spray large cookie sheet with cooking spray.
3. To make Parmesan crisps, spoon heaping teaspoonfuls Parmesan cheese in 12 mounds on cookie sheet. Spread each mound into a 2 inch circle. Bake 6 to 8 minutes or until light brown. Carefully remove from pan to cooling rack. (Crisps may be made up to 2 days ahead and kept between layers of waxed paper in airtight container at room temperature).
4. Heat gas or charcoal grill. Remove steak from marinade; reserve marinade. Sprinkle steak with cracked black pepper. Place steak on grill over medium heat. Cover grill; cook 15 to 18 minutes or until desired doneness, turning halfway through grilling. Let stand 5 minutes.
5. Meanwhile, toss asparagus with reserved marinade. Place asparagus in grill basket; discard any remaining marinade. Place asparagus on grill. Cover grill; cook 6 to 8 minutes, turning occasionally, until tender. Season asparagus with salt and pepper.
6. In large bowl, toss lettuce, radishes and the additional 1/4 cup dressing. Divide lettuce mixture among 4 dinner plates. Cut steak across grain into thin slices. Divide steak slices and asparagus evenly among plates.
Serve with crisps.
Remember to cut this down to a 1/2 lb steak and serve with steak fries for Nick.
SUNDAY ~ 03 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
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
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