Saturday, November 6, 2010

Sunday - 5 Day Meal Planner 11/7

Monday: Baja Fish Tacos
Tuesday: Apple Corned Beef Brisket for the Slow Cooker
Wednesday: Sausage and Roasted Vegetable Penne
Thursday: Flank Steak with Coffee-Peppercorn Marinade
Friday: Chicken Parmesan

Monday - Baja Fish Tacos 11/8

found at

Vegetable oil, for frying
1/4 red cabbage, thinly sliced (about 1 1/2 cups)
1/2 cup fresh cilantro, roughly chopped
Juice of 1 lime, plus wedges for serving
2 tablespoons honey or agave nectar
1/2 cup mayonnaise
Kosher salt
12 corn tortillas
3/4 cup all-purpose flour
1/2 teaspoon chili powder
Freshly ground pepper
1 1/4 pounds skinless halibut fillet, cut into 2-by-1/2-inch pieces
1 Hass avocado
1/2 cup fresh salsa

Heat about 3 inches vegetable oil in a medium pot over medium-low heat until a deep-fry thermometer registers 375 degrees F. Meanwhile, toss the cabbage, cilantro, lime juice, honey and mayonnaise in a bowl. Season the slaw with salt.

Warm the tortillas in a skillet over medium-low heat or wrap in a damp cloth and microwave 25 seconds. Wrap in a towel to keep warm.

Mix the flour, chili powder, and salt and pepper to taste in a shallow bowl. Dredge the fish in the flour mixture, then fry in batches until golden and just cooked through, 2 to 3 minutes. Transfer with a slotted spoon to a paper-towel-lined plate to drain. Season with salt.

Halve, pit and slice the avocado. Fill the tortillas with the fish, avocado, slaw and salsa. Serve with lime wedges.

Tuesday - Apple Corned Beef Brisket for the Slow Cooker 11/9

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8 small red potatoes, quartered
· 1 large onion, peeled and cut into wedges
· 1 apple, peeled, cored and finely diced
· 3 -4 lbs corned beef brisket
· 1/2 head cabbage, cut into chunks
· 4 cups apple cider
· 3/4 cup packed brown sugar
· 2 tablespoons Dijon mustard
· 1/4-1/2 teaspoon ground cloves
· 1/4 teaspoon black pepper

1. Place red potatoes, onion, and apple in a large slow cooker.
2. Top with corned beef brisket.
3. Place cabbage over top.
4. In a small bowl, whisk together cider, brown sugar, mustard, cloves and pepper; pour into slow cooker.
5. Cook on low for 6 - 8 hours, or high for about 3 - 4 hours.

Wednesday - Sausage and Roasted Vegetable Penne 11/10

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1 sweet onion, cut into wedges
1 medium zucchini, sliced in 1/2 lengthwise
1 red bell pepper, cheeks removed
1/2 pound button mushrooms, stemmed
2 1/2 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
1/2 pint grape tomatoes, washed and dried
2 sweet or hot Italian sausages, thinly sliced or casings removed
1/4 cup white wine
12 ounces whole-grain penne, cooked according to package instructions, 1/2 cup pasta water reserved
Freshly grated Parmesan, for garnish

Preheat the oven to 400 degrees F.

In a bowl, toss all the vegetables, except the tomatoes, with 1 1/2 tablespoons oil. Season with salt and pepper, to taste. Arrange on a baking sheet and roast, until caramelized, about 30 minutes, turning vegetables halfway through the cooking time. In a small bowl, add the tomatoes and the remaining olive oil and toss to coat. Season with salt and pepper, to taste, and add to the baking sheet, at the halfway point of cooking, to caramelize.

Meanwhile, in a large skillet over medium heat, add the sausage and saute until cooked through. Turn up the heat and deglaze with white wine. Once the vegetables are cooked, cool slightly, then coarsely chop.

Add the vegetables and any pan juices to the sausage in the skillet. Toss in the cooked penne, adding reserved pasta water, if needed, to moisten. Season with salt and pepper, to taste, and serve in bowls topped with Parmesan

Thursday - Flank Steak with Coffee-Peppercorn Marinade 11/11

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3 tablespoons strong brewed coffee
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon brown sugar
2 cloves garlic, minced
1 teaspoon whole black peppercorns, crushed
1/2 teaspoon salt
1 pound flank steak, trimmed of fat

Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.

Heat grill to high.

Remove steak from marinade (discard marinade). Lightly oil grill rack (see Tip). Place steak on grill and cook for 4 to 5 minutes per side for medium-rare. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Friday - Chicken Parmesan 11/12

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3 tablespoons olive oil
1 teaspoon chopped fresh rosemary leaves
1 teaspoon chopped fresh thyme leaves
1 teaspoon chopped fresh Italian parsley leaves
Salt and freshly ground black pepper
8 (3-ounces each) chicken cutlets
1 1/2 cups Simple Tomato Sauce, recipe follows or purchased marinara sauce
1/2 cup shredded mozzarella
16 teaspoons grated Parmesan
2 tablespoons unsalted butter, cut into pieces

Preheat the oven to 500 degrees F.

Stir the oil and herbs in a small bowl to blend. Season with salt and pepper. Brush both sides of the cutlets with the herb oil. Heat a heavy large oven-proof skillet over high heat. Add the cutlets and cook just until brown, about 2 minutes per side. Remove the skillet from the heat.

Spoon the marinara sauce over and around the cutlets. Sprinkle 1 teaspoon of mozzarella over each cutlet, then sprinkle 2 teaspoons of Parmesan over each. Sprinkle the butter pieces atop the cutlets. Bake until the cheese melts and the chicken is cooked through, about 3 to 5 minutes.

Saturday, October 30, 2010

Sunday - 5 Day Meal Planner 10/31

Monday: Moroccan-Style Tilapia with Cumin, Mango and Cilantro
Tuesday: Real Hamburgers
Wednesday: Grilled Chicken with Spinach and Pine Nut Pesto
Thursday: Claire’s Spinach Carbonara
Friday: Duck Breasts with Citrus Port Cherry Sauce

Monday - Moroccan-Style Tilapia with Cumin, Mango and Cilantro 11/1

found at

4 (5-ounce) tilapia fillets
Salt and ground black pepper
2 teaspoons ground cumin
2 teaspoons ground coriander
1 tablespoon olive oil
1 ripe mango, diced
1/4 cup chopped fresh cilantro leaves

Season both sides of tilapia fillets with salt and black pepper. Rub cumin and coriander all over both sides of fillets. Heat oil in a large skillet over medium heat. Add tilapia fillets and cook 3 to 5 minutes per side, until fish is fork-tender.

Meanwhile, in a small bowl, combine mango and cilantro.

Top tilapia with mango mixture just before serving.

Tuesday - Real Hamburgers 11/2

found at
2 pounds ground chuck
1 pound ground sirloin
3 tablespoons steak sauce (recommended: Crosse & Blackwell)
6 extra-large egg yolks
1 1/2 teaspoons kosher salt
3/4 teaspoon freshly ground black pepper
4 tablespoons cold unsalted butter
12 hamburger buns

Carefully mix the meats, steak sauce, egg yolks, salt, and pepper with the tines of a fork, but do not mash it. Lightly form each hamburger and lightly press into a patty shape. Make an indentation and put a thin slice of butter inside each hamburger, making sure the butter is entirely encased in the meat.

Heat a grill, broiler, or saute pan and cook the hamburgers for 3 to 5 minutes on each side until almost done. Remove to a plate and cover with aluminum foil. Allow the hamburgers to rest for 5 minutes and serve immediately on buns.

Wednesday - Grilled Chicken with Spinach and Pine Nut Pesto 11/3

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2 boneless chicken breasts
2 cups lightly packed baby spinach leaves (about 2 ounces)
1/4 cup pine nuts, toasted
2 tablespoons fresh lemon juice
1 to 2 teaspoons grated lemon peel
1/3 cup plus 2 teaspoons olive oil
Salt and freshly ground black pepper
1/3 cup freshly grated Parmesan

Heat a grill pan on medium high heat. Lightly oil the grill pan. Sprinkle the chicken with salt and pepper. Grill the chicken until cooked through, about 5 minutes per side.

Combine the spinach, pine nuts, lemon juice, and lemon peel in a processor. Lightly pulse. With the machine running, gradually add 1/3 cup of the oil, blending until the mixture is creamy. Add salt and pulse. Put half of the pesto into ice cube trays and store in the freezer for future use.

Transfer the rest of the spinach mixture to a medium bowl. Stir in the Parmesan. Season the pesto with salt and pepper, to taste.

Spread the pesto over each piece of chicken and serve.

Thursday - Claire’s Spinach Carbonara 11/4

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1/2 pound slab bacon, cut into 1/2-inch chunks
1 pound fresh or dried spinach fettuccine
1 whole large egg, plus 2 large egg yolks, at room temperature
1 cup grated Parmigiano-Reggiano, plus more for garnish
2 teaspoons freshly cracked black pepper
2 cups baby spinach leaves

Bring a large pot of water to a boil over medium heat and salt generously.

Put the bacon in a large high-sided skillet and cook over medium-high heat until crisp, about 10 minutes. Remove from the heat and reserve bacon in the pan.
When the bacon is about halfway cooked, drop the pasta into the boiling water and cook about 4 minutes for fresh or according to the package instructions if using dried.

Meanwhile, whisk the egg and yolks, 1 cup cheese and pepper together in a small bowl.
When the pasta is ready, return the skillet with the bacon to medium heat. Using a ladle, slowly whisk about 1/2 cup pasta cooking water into the egg and cheese mixture until loosened.

Reserve some additional cooking water. Drain the pasta and add it to the skillet.
While tossing continually, slowly drizzle the egg mixture over the pasta until it is completely coated. Add more cooking water if pasta seems dry. Add the spinach leaves to the pan and toss until combined. Transfer the carbonara to a serving bowl and serve immediately with more cheese sprinkled over the top.

Cook's Note: The key to perfect carbonara is working while everything is piping hot; this assures the egg will cook and produce a silky, creamy sauce that sticks to the pasta.

Friday - Duck Breasts with Citrus Port Cherry Sauce 11/5

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4 boneless duck breasts
Kosher salt and freshly ground black pepper
1 large or 2 small shallots, minced
1/4 cup ruby port wine
1/3 cup freshly squeezed orange juice, plus 1 teaspoon orange zest
1/2 cup pitted frozen black cherries, thawed and roughly chopped

Preheat the oven to 400 degrees F.

Score the skin of the duck breast with a knife in 2 directions, crossing over each other (makes a crosshatch). Season both sides of each duck breast with salt and pepper.
In a large nonstick skillet, over medium-high heat, place the duck breasts skin side down. Sear the breasts until the skin is golden brown about 10 minutes, flip and sear the other side for just 3 minutes. Place the seared duck breasts in a baking dish skin side up, and put them in oven. Bake for 12 minutes. Remove the duck breasts from the oven and allow them to rest for 5 minutes.

Meanwhile, pour off most excess fat from skillet, and place it back on the stovetop over medium heat. Add the shallots and saute until translucent. Pour in the port wine and orange juice, and scrape up any brown bits on the bottom of the pan. Add the orange zest and chopped cherries and bring to a boil. Simmer for about 5 minutes to reduce the mixture and thicken, mashing the cherries with the back of a wooden spoon to extract flavor as they cook.

Slice the breasts into 1/4-inch slices on a diagonal. Pour the cherry port sauce over the top and enjoy!

Saturday, October 23, 2010

Sunday - 5 Day Meal Planner 10/24

Monday: Swordfish with Citrus Pesto
Tuesday: Spaghetti alla Ceci
Wednesday: Chicken Fried Steak with Gravy
Thursday: Pork Medallions with Cherry Sauce
Friday: Mango Honey Chicken with Mango Slices

Monday - Swordfish with Citrus Pesto 10/25

found at

Citrus pesto:
1 bunch fresh basil, stemmed (about 3 cups)
1/2 cup pine nuts, toasted
1 clove garlic
1 lemon, zested and juiced
1 orange, zested and juiced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup extra-virgin olive oil
1 cup grated Parmesan

4 (6-ounce) swordfish steaks
Extra-virgin olive oil
Salt and freshly ground black pepper

Blend the basil, pine nuts, garlic, zests, juices, salt, and pepper in a food processor until the mixture is finely chopped. With the machine running, gradually add the olive oil until the mixture is smooth and creamy. Transfer to a bowl and stir in the Parmesan.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush both sides of the swordfish fillets with olive oil and season with salt and pepper. Grill the swordfish about 3 to 4 minutes on each side for a 1-inch thick fillet.
Transfer the grilled swordfish to serving plates, top with the citrus pesto, and serve.

Tuesday - Spaghetti alla Ceci 10/26

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1 pound spaghetti
3 tablespoons extra-virgin olive oil, 3 turns of the pan
1/2 teaspoon crushed red pepper flakes
3 to 4 cloves garlic, finely chopped
1 (14-ounce) can, chick peas, drained
1/2 teaspoon dry thyme, eyeball it
1/2 cup dry white wine or chicken broth
1 (14-ounce) can, crushed tomatoes
Handful flat-leaf parsley, chopped
Grated Parmiginao-Reggiano, to pass at table

Boil water for pasta, salt it, and cook spaghetti to al dente.
While spaghetti cooks, heat a large skillet over medium heat. Add extra-virgin olive oil, 3 turns of the pan, crushed red pepper flakes and garlic. Place chick peas in food processor and pulse grind them to a fine chop. Add chick peas to garlic and season them with thyme, salt and pepper then saute them for 3 to 4 minutes. Add wine or broth and cook down 30 seconds or so then stir in tomatoes and adjust seasoning. Drain pasta and toss with sauce. Top with parsley and grated cheese.

Wednesday - Chicken Fried Steak with Gravy 10/27

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2 packages garlic-ranch salad dressing mix
1 cup all-purpose flour
Ground black pepper
1 egg, lightly beaten
2 cups buttermilk, plus 1 cup
1 pound cubed steak, cut into 4 pieces
Oil, for frying
1 cup chicken broth
1 (2.64-ounce) package gravy mix
Mashed potatoes, for serving

Combine 1 package salad dressing mix, flour, and pepper, to taste, in a large plastic bag. Set aside. Combine another package salad dressing mix, egg, and 2 cups buttermilk in a shallow bowl. Soak steaks in buttermilk mixture. Remove 1 steak and toss in flour mixture. Shake off any excess flour and dip again in the buttermilk mixture. Return to flour mixture and toss.

Repeat process for remaining steaks.

Heat 1/2-inch layer of oil in a large cast iron skillet to 350 degrees F. Place 2 steaks in the pan at a time. Cook for 4 minutes on each side or until golden brown. Drain on paper towels.

To make the gravy, combine 1 cup buttermilk, chicken broth, and gravy package in small saucepan. Bring to simmer over medium heat and stir well. Top steaks with gravy and serve with mashed potatoes and gravy, if desired.

Thursday - Pork Medallions with Cherry Sauce 10/28

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1 1/4 pounds pork tenderloin, sliced into 1/2-inch thick medallions
1/2 teaspoon salt, divided
1/4 teaspoon pepper
3 teaspoons olive oil, divided
2 tablespoons chopped shallots
3/4 cup low-sodium chicken broth
2 tablespoons balsamic vinegar
1/4 cup dried tart cherries

Season the pork medallions with 1/4 teaspoon of salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over a medium-high heat and cook the meat until there is just a slight blush in the center about 3 minutes per side. Transfer the meat to a plate and tent with foil.

Add the remaining teaspoon of oil and the shallots to the pan and saute until they begin to soften, about 1 minute. Add the chicken broth, balsamic vinegar, the remaining 1/4 teaspoon of salt and the cherries and cook until the liquid is reduced by half, about 4 minutes. Season with salt and pepper, to taste. Pour the sauce over the pork medallions and serve.

Friday - Mango Honey Chicken with Mango Slices 10/29

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2 cups honey
1 cup mango juice
1/2 cup light brown sugar
1/2 lemon, juiced

1 (3 to 4-pound) whole rotisserie chicken
2 mangos, peeled and sliced 1-inch thick
Toothpicks, soaked in water for 10 minutes
1 bunch basil, for garnish

Preheat oven to 450 degrees F.

For the glaze: In a saucepan over medium-high heat, combine the honey, mango juice, brown sugar and lemon juice. Bring to a boil and cook until the sauce coats the back of a spoon, about 5 minutes.

Place chicken on a nonstick cookie sheet. Using a pastry brush, coat chicken with a generous amount of glaze. Place mango slices over breast meat to create a zebra stripe. Insert toothpicks to secure slices into chicken.

Bake chicken just until warmed throughout, about 12 minutes. Remove chicken and discard toothpicks. Garnish with fresh basil.

Tuesday, October 12, 2010

Sunday - 5 Day Meal Planner 10/17

Monday: Fish and Chips with Tartar Sauce
Tuesday: Sausage and Pepper Skewers with Grilled Polenta
Wednesday: Inside-Out Chicken Cordon Bleu
Thursday: Black Bean Quesadilla
Friday: Grits and Sausage Casserole

Monday - Fish and Chips with Tartar Sauce 10/18

found at

Fish Fry:
Vegetable oil
3 cups dry wheat breakfast cereal squares
1 cup all-purpose flour
1 packet garlic ranch dressing mix
1/8 teaspoon salt
1 pound Halibut fillets cut into 3 by 1-inch strips
2 eggs, lightly beaten
Chips, recipe follows
Tartar Sauce, recipe follows

Fill fryer with vegetable oil to its maximum level, or fill a deep pot no more than halfway with the oil. Preheat fryer to 350 degrees F.
Fill a gallon resealable plastic bag with 3 cups wheat cereal. Using a rolling pin, lightly crush cereal into small crumbs. Set aside.
In a shallow bowl, combine flour, ranch dressing mix, and salt. Coat fish with seasoned flour mixture then shake off excess flour. Dip in eggs and roll in crushed cereal. Continue with remaining fillets. Carefully add 3 to 4 pieces in fryer and cook until golden brown and crisp. Repeat with remaining fillets.
Serve with tartar sauce and seasoned chips.

Tartar Sauce:
1/4 cup sweet relish
1 cup mayonnaise
1 teaspoon yellow mustard
1/2 lemon, juiced
Salt and pepper
In a small dish, strain relish and discard juices. In a separate bowl, combine strained relish with mayonnaise, mustard, and lemon juice. Stir thoroughly. Add salt and pepper to taste. Serve with fried halibut.

Tuesday - Sausage and Pepper Skewers with Grilled Polenta 10/19

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Nonstick cooking spray
6 cups water
1 (10-ounce) package quick cooking polenta
5 tablespoons canola oil
2 pounds hot Italian sausage
1 red bell pepper
2 green bell peppers
1 large yellow onion
1 tablespoon balsamic vinegar
1 teaspoon Italian seasoning
1 teaspoon spicy brown mustard
Kosher salt and freshly ground black pepper
10 (10-inch) skewers

Spray a 9 by 13-inch baking pan with nonstick cooking spray. Bring 6 cups of salted water to a boil over medium heat. Once boiling slowly whisk in the polenta, making sure to keep whisking until smooth and thick about 1 to 2 minutes. Pour the cooked polenta into the baking pan and smooth the top. Let cool until firm, about 20 minutes.

Preheat a grill or grill pan over medium-high heat. When the polenta is cool, invert it onto a cutting board and slice it into 12 squares. Brush the squares with a little canola oil and grill until they are heated through and have nice grill marks, about 2 minutes per side.

Meanwhile, if you are using wooden skewers, soak them in water for at least 30 minutes or while you prepare the sausage and peppers.

Preheat a grill or grill pan over medium heat. Arrange the sausages on the grill and cook for 8 to 10 minutes giving them a 1/4 turn every couple of minutes. Remove them to a cutting board and let rest for 5 minutes, then cut them into 1/2-inch thick pieces. The sausage will not be completely cooked through. It will finish cooking on the skewers with the peppers and onions.
While sausage is cooking, core and slice the peppers. Cut them and the onion into 1 by 1-inch pieces.

In a small bowl, whisk together 3 tablespoons canola oil, balsamic vinegar, Italian seasoning and mustard.

When you are ready, heat the grill or grill pan over medium heat. Thread each skewer with 3 pieces of the sausage, 4 pieces of onion and green pepper and 2 pieces of the red pepper making sure to alternate the ingredients. Brush them with the oil and vinegar mixture and season with salt and pepper, to taste. Grill the skewers on both sides until they are hot and sizzling, about 6 to 8 minutes. Arrange them on a serving platter and serve with the grilled polenta.

Wednesday - Inside-Out Chicken Cordon Bleu 10/20

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3 tablespoons fig jam
1/2 teaspoon chopped fresh thyme
Kosher salt and freshly ground pepper
4 6-ounce skinless, boneless chicken breasts
1 cup shredded gruyere cheese (about 3 ounces)
8 thin slices black forest ham
5 tablespoons extra-virgin olive oil
1 shallot, minced
1/2 teaspoon dijon mustard
2 tablespoons white wine vinegar
2 cups baby greens

Mix the jam, thyme, and salt and pepper to taste in a bowl. Lay out a long piece of plastic wrap on a cutting board. Place the chicken on the plastic and brush half of the jam mixture evenly on top of each breast. Mound a quarter of the cheese on each piece of chicken, then wrap 2 slices of ham around each breast to cover the cheese. Place another piece of plastic over the chicken and gently pound with a mallet or heavy skillet until about 1/4 inch thick.
Heat 2 tablespoons olive oil in a medium nonstick skillet over medium-high heat. Add the chicken and cook until golden and crisp, 3 to 4 minutes. Turn and cook on the other side until cooked through but still moist, 3 to 4 more minutes.
Meanwhile, whisk the shallot, mustard, vinegar and the remaining jam mixture in a medium bowl. Slowly whisk in the remaining 3 tablespoons olive oil to make a smooth dressing.
Place each piece of chicken on a plate and drizzle with dressing. Toss the greens with the remaining dressing; serve with the chicken.

Thursday - Black Bean Quesadilla 10/21

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2 burrito-size flour tortillas
1 (14 1/2-ounce) can refried low-fat black beans
1 cup chunky salsa
1 1/2 cups Mexican-style shredded cheese
1/2 cup prepared guacamole (from the refrigerated section)
2 tablespoons sour cream

Preheat oven to 400 degrees F.

Lay 1 tortilla on a clean work surface. Spread the beans evenly over the tortilla. Spoon 3/4 cup of salsa over the beans, then sprinkle with the cheese. Top with the second tortilla. Place the quesadilla on a foil-covered cookie sheet.

Bake for approximately 15 minutes, or until the cheese is melted and the top is crisp and brown. Meanwhile, swirl the guacamole and sour cream together in a small bowl. Cut the quesadilla into 4 equal portions and transfer to a plate. Serve with the guacamole mixture and remaining 1/4 cup of salsa.

Friday - Grits and Sausage Casserole 10/22

found at

1/2 pound turkey breakfast sausage
1 1/2 cups 1-percent milk
1 1/2 cups water
3/4 cup quick-cooking grits
3/4 cup (3 ounces) shredded reduced-fat sharp cheddar
3 tablespoons minced fresh parsley leaves
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon black pepper
Dash of ground red pepper
3 egg whites, room temperature
Vegetable cooking spray
2 cups red bell pepper strips

Preheat oven to 375 degrees F.
Cook sausage in a non-stick skillet over medium-high heat until browned, stirring to crumble. Drain and set aside.
Combine milk and water in a saucepan; bring to a boil over medium-high heat. Stir in grits; cover, reduce heat and simmer 7 minutes or until thickened, stirring frequently. Combine grits mixture, sausage, cheese, parsley, salt, garlic, and peppers in a large bowl; set aside.
Beat egg whites at high speed of a mixer until stiff peaks form. Gently stir 1/4 of the egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 1 1/2-quart casserole coated with cooking spray. Bake for 25 minutes or until set and lightly browned.
Coat a medium nonstick skillet with cooking spray and place over medium-high heat until hot. Add bell pepper, and saute 4 minutes or until tender; serve warm with grits

Saturday, October 9, 2010

Sunday - 5 Day Meal Planner 10/11

Monday: Chili-Rubbed Tilapia with Asparagus and Lemon
Tuesday: Chicken Boudine
Wednesday: Good Eats Meatloaf
Thursday: Pork Chops with Fennel and Caper Sauce
Friday: Pizza Pockets

Monday - Chili-Rubbed Tilapia with Asparagus and Lemon 10/12

found at

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes.

Serve the asparagus with the fish.

Tuesday - Chicken Boudine 10/12

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2 cups cooked egg noodles
2 (10 3/4-ounce) cans cream of mushroom soup
1/2 cup chicken broth
1/4 cup dry sherry
4 cups chopped cooked chicken
3 cups grated sharp cheese, your choice, divided
1 (2 1/4-ounce) package slivered almonds, toasted
1/4 cup drained, chopped pimentos
1 (4-ounce) can sliced mushrooms, drained
Salt and pepper

Preheat oven to 350 degrees F.

In a large bowl, toss together the noodles, soup, broth, and sherry. Add the chicken, 2 cups of the cheese, the almonds, pimento, mushrooms, and salt and pepper, to taste, and toss gently to combine. Transfer the mixture to a greased 13 by 9 by 2-inch casserole and top with the remaining cup of cheese.

Bake for 30 minutes, or until bubbly.

Wednesday - Good Eats Meatloaf 10/13

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6 ounces garlic-flavored croutons
1/2 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1 teaspoon chili powder
1 teaspoon dried thyme
1/2 onion, roughly chopped
1 carrot, peeled and broken
3 whole cloves garlic
1/2 red bell pepper
18 ounces ground chuck
18 ounces ground sirloin
1 1/2 teaspoon kosher salt
1 egg

For the glaze:
1/2 cup catsup
1 teaspoon ground cumin
Dash Worcestershire sauce
Dash hot pepper sauce
1 tablespoon honey

Heat oven to 325 degrees F.
In a food processor bowl, combine croutons, black pepper, cayenne pepper, chili powder, and thyme. Pulse until the mixture is of a fine texture. Place this mixture into a large bowl. Combine the onion, carrot, garlic, and red pepper in the food processor bowl. Pulse until the mixture is finely chopped, but not pureed. Combine the vegetable mixture, ground sirloin, and ground chuck with the bread crumb mixture. Season the meat mixture with the kosher salt. Add the egg and combine thoroughly, but avoid squeezing the meat.

Pack this mixture into a 10-inch loaf pan to mold the shape of the meatloaf. Onto a parchment paper-lined baking sheet, turn the meatloaf out of the pan onto the center of the tray. Insert a temperature probe at a 45 degree angle into the top of the meatloaf. Avoid touching the bottom of the tray with the probe. Set the probe for 155 degrees.

Combine the catsup, cumin, Worcestershire sauce, hot pepper sauce and honey. Brush the glaze onto the meatloaf after it has been cooking for about 10 minutes.

Thursday - Pork Chops with Fennel and Caper Sauce 10/14

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1/4 cup olive oil
4 boneless (2-inch-thick) pork chops (about 2 pounds total)
3/4 teaspoon salt, plus more for seasoning meat
3/4 teaspoon freshly ground black pepper, plus more for seasoning meat
2 fennel bulbs with fronds, thinly sliced (about 8 ounces or 2 cups)
2 large shallots, thinly sliced
1/3 cup chopped fresh flat-leaf parsley, plus 1/3 cup
1/2 cup white wine
1 (28-ounce) can diced tomatoes, with their juices
1/2 lemon, zested
2 tablespoons capers

In a large, heavy skillet heat the olive oil over high heat. Season the pork chops with salt and pepper. Add the pork to the pan and brown on both sides, about 4 minutes each side. Remove the pork from the pan, cover loosely with foil, and set aside.

Add the fennel, shallots, and 1/3 cup parsley to the pan and cook over medium heat until beginning to brown, about 5 minutes. Add the wine. Using a wooden spoon, scrape the brown bits off the bottom of the pan. Add the tomatoes and stir. Add the pork back into the pan, nestling the chops between the fennel and tomatoes so they are mostly submerged in the pan juices. Cook until the fennel is tender and the pork is done, about 12 to 15 minutes.

Place the pork on a serving dish. To finish the sauce, add the lemon zest, remaining 1/3 cup parsley, capers, and 3/4 teaspoon each salt and pepper. Stir to combine. Spoon over the pork chops and serve immediately.

Friday - Pizza Pockets 10/15

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1 tablespoon olive oil
8 ounces Italian turkey sausage
1 cup tightly-packed arugula (about 1 ounce)
4 ounces cream cheese, room temperature
1/3 cup grated Parmesan, plus 1/4 cup
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (13.5-ounce) package of store-bought pizza crust (recommended: Pillsbury)
All-purpose flour, for rolling out pizza dough
1 egg, beaten (for egg wash)
1 1/2 cups marinara sauce, store-bought or homemade

Heat the olive oil over medium-high heat in a medium-sized, heavy skillet. Add the sausage and cook until crumbled and golden, about 5 minutes. Add the arugula and cook until wilted. Turn off the heat and let cool about 10 minutes. Add the cream cheese, 1/3 cup Parmesan, salt, and pepper and stir to combine. Set aside.

Preheat the oven to 400 degrees F. Roll out the pizza dough on a lightly floured surface to a thin 20 by 12-inch rectangle. Cut the rectangle in half lengthwise. The cut each half into 8 equal rectangles.

Spoon topping onto 1 side of each of the rectangles. Using a pastry brush, brush the edges of the rectangle with egg wash. Close the rectangle of pizza dough over the topping. Use a fork to seal and crimp the edges. Place the pizza pockets onto a parchment paper-lined baking sheet. Brush the top of each pizza pocket with egg wash. Sprinkle with the remaining Parmesan. Bake until golden, about 15 to 17 minutes.

Meanwhile, heat the marinara sauce over low heat in a medium saucepan. Serve the hot pizza pockets with the marinara sauce alongside for dipping.

Monday, September 27, 2010

Sunday - 5 Day Meal Planner

Monday: Fish Tacos
Tuesday: Show-off Roast Pork
Wednesday: Portabella and Gouda Burger with Garlic Mayo
Thursday: Cube Steak and Potatoes
Friday: Saucy Pork and Potato Crock Pot

Monday - Fish Tacos 9/27

found at

· 1/2 cup sour cream
· 1/2 cup mayonnaise
· 1/4 cup chopped fresh cilantro
· 1 package taco seasoning mix, divided
· 1 lb cod or 1 lb white fish fillet, cut into 1 inch pieces (about 4)
· 2 tablespoons vegetable oil
· 2 tablespoons lemon juice
· 1 (12 count) packagetaco shells, warmed or 1 (12 count) package flour tortillas

· shredded cabbage
· chopped tomato
· lime juice
· taco sauce

1. Combine sour cream, mayonnaise, cilantro and 2 tablespoons seasoning mix in small bowl.
2. Combine fish, vegetable oil, lemon juice and remaining seasoning mix in medium bowl; pour into large skillet.
3. Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until cod flakes easily when tested with a fork.
4. Fill taco shells with fish mixture.
5. Top with toppings.

Tuesday - Show-off Roast Pork 9/28

found at

· 1 boneless pork loin (2 to 3 pounds)
· 3 tablespoons softened butter
· 3 ounces finely-chopped prosciutto
· 2 -3 tablespoons finely-minced garlic
· 2 -3 tablespoons chopped fresh rosemary (or 1 - 1 1/2 T dried)
· 1 -1 1/2 tablespoon fresh grated parmesan cheese or 1 -1 1/2 tablespoon shredded parmesan cheese
· black pepper
· 1 -2 cup dry white wine

1. Mix together butter, prosciutto, garlic, rosemary, parmesan, and black pepper and set aside (can be made in advance and refrigerated up to one day, but warm to room temperature before proceeding).
2. Preheat oven to 350 degrees F.
3. Cut slits about an inch or so long and a half inch or so deep all over the top of the roast.
4. Spread butter mixture over the roast, using the handle of a spoon to get it into the slits you made earlier (very important).
5. (At this point, you can wrap roast in plastic and refrigerate overnight and up to 1 day.) Put prepared roast in a roasting pan, pour wine slowly over it, and cook for about 1 1/4 to 1 1/2 hours, depending on the size of the roast, basting about every 30 minutes or so with pan drippings.
6. Remove from oven, cover with aluminum foil and let rest for about 15 minutes.

Wednesday - Portabella and Gouda Burger with Garlic Mayo 9/29

found at

· 2 large portabella mushroom caps, cleaned and stem removed
· 3 -4 slices gouda cheese (thin slices, smoked is good!)
· 2 tablespoons olive oil
· 1 clove garlic, sliced
· 1 teaspoon dried thyme
· 2 slices fresh ripe tomatoes (thick slices)
· 2 good bakeryrolls or 4 slices French bread, lightly toasted

Garlic Mayo
· 2 tablespoons mayonnaise
· 1 teaspoon lemon juice
· 1 clove garlic, minced
· 2 teaspoons bermuda onions, minced
· 1/2 teaspoon dried thyme or 1 teaspoon fresh thyme, minced
· 1/2 tablespoon dried parsley or 1 1/2 tablespoons fresh parsley, minced

1. Combine 2 tablespoons olive oil,sliced garlic clove and thyme in a zipper-lock bag.
2. Add portabella mushroom caps, zip up and marinate for at least 30 to 45 minutes.
3. In the meantime, combine the Garlic Mayo ingredients and allow to blend in the refrigerator.
4. When mushroom caps are ready, heat a little olive oil in a skillet (maybe another tablespoon or so) and saute for about 5 minutes, stem side down.
5. Try to include as much of the sliced garlic and thyme as possible in the skillet.
6. Turn mushroom caps over and top with cheese.
7. Cover skillet and cook for about another 5 minutes or until cheese is melted (it will melt very fast, keep an eye on it--).
8. Alternatively, these are delicious on the grill as well!
9. Serve with tomato on toasted rolls or French bread spread with garlic mayo.
10. Really nice with some avocado on the side.

Thursday - Cube Steak and Potatoes 9/30

found at

· 3/4 cup all-purpose flour
· 4 medium cube steaks
· 1 teaspoon garlic pepper seasoning
· 2 tablespoons vegetable oil
· 2 -3 cups frozen steak-style French fries
· 1 medium onion, thinly sliced
· 1 (10 3/4 ounce) can cream of mushroom soup
· 1/2 cup milk

1. Preheat oven to 350 degrees.
2. Place flour on a sheet of wax paper.
3. Lightly season steaks with salt and pepper.
4. Coat steaks with flour, shake off excess
5. In large skillet brown steaks on both sides in hot oil.
6. Place fries and onions in a rectangular 3-quart baking dish.
7. Top with steaks.
8. In small bowl stir together soup and milk; pour over steaks, fries and onions.
9. Tightly cover with foil.
10. Bake about 1 hour or until steaks and onions are tender

Friday - Saucy Pork and Potato Crock Pot 10/1

found at

· 1 (10 1/2 ounce) can cream of celery soup
· 1 (8 ounce) can tomato sauce
· 1 (5/8 ounce) envelope Italian salad dressing mix
· 3 medium potatoes, thinly sliced
· 2 medium onions, thinly sliced
· 6 boneless pork chops

1. Combine soup, tomato sauce and dressing mix.
2. Spoon 1/3 of the mixture in the bottom of a crock pot.
3. Add 1/3 of the potatoes topped with 1/2 of the onions, repeat the layers and top with the remaining potatoes and 1/3 of the sauce mix.
4. Add the boneless pork chops and top with the remaining sauce.
5. Cover and cook on High 7-9 hours.

Saturday, September 18, 2010

Sunday - 5 Day Meal Planner 9/19

Monday: Pizza Roll-Ups
Tuesday: Chicken Packets
Wednesday: Mexicali Hot Dogs
Thursday: Chicken Curry in a Hurry
Friday: Hamburger Noodle Bake

Monday - Pizza Roll-Ups 9/20

found at

1 loaf frozenFrench bread dough or 1 loaf italianbread dough or 1 loaf all purpose bread dough
1 lb lean ground beef or 1 lb turkey
1 teaspoon salt
1/2 teaspoon pepper
2 cups grated part-skim mozzarella cheese
1 teaspoon Italian herb seasoning
1 tablespoon fresh parsley, chopped
4 cups italian tomato sauce

1. Thaw dough; roll it into 14 x 24-inch rectangle about 1/4 inch thick.
2. Brown ground beef or turkey; stir in remaining ingredients except Italian tomato xauce.
3. Spoon filling evenly onto dough, slightly pressing filling into dough.
4. Roll dough lengthwise like a jelly roll, and cut into 24 1-inch slices.
5. Treat 2 rimmed cookie sheets with nonstick spray; lay slices on sheets about 1 inch apart.
6. Preheat oven to 400°F.
7. Let roll-ups sit for 10 minutes.
8. Bake for 20-25 minutes or until golden.
9. Cool roll-ups and freeze in 4 1 gallon bags, 6 per bag.
10. Slip a 1 quart bag with 1 cup sauce into each bag of pizza roll ups.
11. To prepare, thaw roll-ups and warm them in a preheated 400°F oven for 10 minutes or put them frozen in the microwave; heat on high for about 2 minutes.
12. Serve with warmed Italian tomato sauce.

Tuesday - Chicken Packets 9/21

found at

2 cups chopped cooked chicken
1 (6 -8 ounce) packages cream cheese, softened
1 tablespoon chives, chopped
2 tablespoons milk
1/2 cup seasoned croutons, crushed to crumbs
2 (8 ounce) packages refrigerated crescent dinner rolls
1/4 cup melted margarine

Mix chicken, cream cheese, chives, milk, and salt in a medium bowl (mixing with hands works best) to make filling, and store in a 1 qt freezer bag.
Put crouton crumbs in another 1 qt bag, attach it to bag of chicken filling, and freeze.
Refrigerate crescent rolls.
To prepare for serving, thaw chicken mixture.
Preheat oven to 350°F.
Unroll crescent rolls.
Each tube will contain 4 rectangles of dough with a diagonal perforation.
Press dough along each perforation so the rectangle halves will not separate.
Place about 1/4 cup of the chicken mixture into the center of each rectangle.
Fold dough over the filling, and pinch the edges to seal tightly.
Dip each packet in melted margarine, and coat with crouton crumbs.
Place packets on a baking sheet.
Bake for 20 minutes or until golden brown.
Packets are good either hot or cold.

Wednesday - Mexicali Hot Dogs 9/22

found at

8 hot dogs (I use Oscar Meyer)
8 corn tortillas
1/2-1 cup shredded cheddar cheese (or cheese of your choice)
oil (for frying)

Fry corn tortillas in oil (10 seconds per side), drain on paper towels.
Fry hot dogs in separate pan.
Put hot dogs in tortillas and sprinkle with cheese.
Roll up tortillas.
Put in a baking dish and put in oven for about 15 to 20 minutes or until cheese is melted.

Thursday - Chicken Curry in a Hurry 9/23

found at

· 1 cup white rice
· 1 1/2 tablespoons olive oil
· 1 small yellow onion, thinly sliced
· 2 teaspoons curry powder
· 1/2 cup plain yogurt
· 3/4 cup heavy cream
· 1/2 teaspoon kosher salt
· 1/4 teaspoon black pepper
· 1 14.5-ounce can diced tomatoes, drained (optional)
· 1 rotisserie chicken
· 1/4 cup fresh cilantro leaves, roughly chopped

1. Cook rice according to the package directions. [need timer]
2. Heat the oil in a skillet over medium-low heat. Add the onion and cook, stirring occasionally, for 7 minutes. [need timer]
3. Sprinkle with the curry powder and cook, stirring, for 1 minute. [need timer]
4. Add the yogurt and cream and simmer gently for 3 minutes. Stir in the salt, pepper, and tomatoes (if using). Remove from heat. [need timer]
5. Divide the rice and chicken among individual bowls, spoon the sauce over the top, and sprinkle with the cilantro.

Friday - Hamburger Noodle Bake 9/24

found at

1 lb hamburger
2 teaspoons minced onions
1 teaspoon minced garlic
1 teaspoon salt
1/4 teaspoon pepper
1 teaspoon sugar
16 ounces tomato sauce
3 ounces cream cheese
8 ounces sour cream
3/4 cup shredded cheddar cheese
1 (8 ounce) packages noodles, cooked and drained

1 Brown hamburger, onions, and spices until cooked.
2 Add tomato sauce and simmer 15 minutes.
3 Mix cream cheese and sour cream.
4 In 2-quart casserole, put 1/3 noodles, 1/3 cream mix, 1/3 meat mix.
5 Repeat twice.
6 Sprinkle cheddar on top.
7 Bake at 350° for 20 minutes.

Saturday, September 11, 2010

Sunday - 5 Day Meal Planner 9/12

Monday: Pork Chops Yum-Yum
Tuesday: Low-Fat Beef and Bean Tortilla Bake
Wednesday: Oven Fried Eggplant
Thursday: Crock Pot Chicken with Black Beans and Cream Cheese
Friday: Meatloaf

I will assume you have salt, pepper, 1 egg, ketchup, brown sugar, mustard, vinegar, ¼ cup chicken broth, 1/8 cup honey, 1/8 cup soy sauce, garlic salt, minced onion, mayo (lite), dried bread crumbs, parm, Italian Seasoning and PAM.

From the store:
2.5 pounds extra lean ground beef
2-4 pork chops
4-5 boneless, skinless chicken breasts
1 medium onion
1 pound of eggplant
Tiniest piece of ginger root (enough for ¼ tsp) or ground ginger
¾ cup reduced fat cheddar cheese
1 8 ounce block cream cheese
3 flour tortillas
2 cans black beans
1 can pinto beans
1 can corn
1 jar salsa
1 can chopped tomatoes
1 can tomato sauce
1 envelope taco seasoning mix

Monday - Pork Chops Yum-Yum 9/13

found at

· 2 -4 pork chops, 1/2 inch to 3/4 inch thick
· 1/4 cup chicken broth
· 1/8 cup honey
· 1/8 cup soy sauce
· 1 tablespoon ketchup
· 1/4 teaspoon ginger
· 1/8 teaspoon garlic salt

1. Brown chops on both sides.
2. Place in greased casserole dish.
3. Mix all remaining ingredients and pour over pork chops.
4. Bake, uncovered, at 350 for one hour.

Tuesday - Low-Fat Beef and Bean Tortilla Bake 9/14

found at

· 1 lb extra lean ground beef
· 1 (15 ounce) cans black beans, rinsed and drained
· 1 (15 ounce) cans pinto beans, rinsed and drained
· 1 (14 1/2 ounce) cans chopped tomatoes
· 1 (1 1/4 ounce) envelopes taco seasoning mix
· 2/3 cup water
· 3/4 cup reduced-fat sharp cheddar cheese (3 oz.)
· 3 (8 inch) flour tortillas, cut in half, then crosswise into 1/2 inch strips

1. 1 Heat oven to 350 degrees. In 12 inch skillet, cook beef over medium heat 8-10 minutes, stirring occasionally, until brown; drain, stir in beans, tomatoes, seasoning mix and water. Cook 2-4 minutes. stirring occasionally, until heated through. Stir in 1/2 cup of cheese.
2. 2 In an 8 inch square glass baking dish, spread 2 cups of beef mixture. Top with half of the tortilla strips. Spoon half of the remaining beef mixture over strips. Add remaining tortilla strips; top with remaining beef mixture.
3. 3 Bake uncovered about 30 minutes, until bubbly and heated through. sprinkle with remaining cheese and bake 5 minutes longer, until cheese is melted.

Wednesday - Oven Fried Eggplant 9/15

found at

1/2 cup fat-free mayonnaise
· 1 tablespoon minced onion
· 1 lb unpeeled eggplant, sliced-about 12 (1/2 inch slices)
· 1/3 cup fine dry breadcrumb
· 1/3 cup grated parmesan cheese
· 1/2 teaspoon dried Italian seasoning
· vegetable oil cooking spray

1. 1 Combine first 2 ingredients, stir well.
2. 2 Spread evenly over both sides of eggplant slices.
3. 3 Combine breadcrumbs, cheese, and Italian seasoning in a shallow bowl; dredge eggplant in breadcrumbs mixture.
4. 4 Place eggplant on a baking sheet coated with cooking spray.
5. 5 Bake@ 425 degrees for 12 minutes.
6. 6 Turn eggplant over; and bake an additional 12 minutes or until golden.

Thursday - Crock Pot Chicken with Black Beans and Cream Cheese 9/16

found at

4 -5 boneless chicken breasts
· 1 (15 1/2 ounce) cans black beans
· 1 (15 ounce) cans corn
· 1 (15 ounce) jars salsa, any kind
· 1 (8 ounce) packages cream cheese

1. 1 Take 4-5 frozen, yes, frozen, boneless chicken breasts put into crock pot.
2. 2 Add 1 can of black beans, drained, 1 jar of salsa, 1 can of corn drained.
3. 3 Keep in crock pot on high for about 4-5 hours or until chicken is cooked.
4. 4 Add 1 package of cream cheese (just throw it on top!) and let sit for about 1/2 hour.
5. 5 All done and enjoy!

Friday - Meatloaf 9/17

found at

1 1/2 lbs ground beef
· 1 cup cracker crumb
· 1 1/4 teaspoons salt
· 1/4 teaspoon pepper
· 1 large egg, beaten
· 1 medium onion, chopped
· 1/2 cup tomato sauce
· 3/4 cup ketchup
· 2 tablespoons firmly packed brown sugar
· 1 cup water
· 2 tablespoons mustard
· 2 tablespoons vinegar

1. Preheat oven 325 degrees.
2. In a large mixing bowl, combine ground beef, crumbs, salt, pepper, egg, onion and tomato sauce.
3. Mix lightly.
4. Shape into a loaf and place in a baking dish.
5. In a small mixing bowl, combine the ketchup, brown sugar, water, mustard and vinegar.
6. Brush the loaf with this mixture and place in oven and bake 1 hour and 15 minutes, basting occasionally with sauce.

Friday, September 3, 2010

Sunday - 5 Day Meal Planner 9/5

Monday: Herb Roasted Salmon
Tuesday: Fresh Linguini with Sausage and Cabbage
Wednesday: Easy Beef Stir Fry
Thursday: Mozzarella Stuffed Turkey Meatloaf
Friday: Grilled Caramelized Onion Pizza with Rosemary, Olives and Prosciutto

I will assume you have 1 tbsp balsamic vinegar, ¾ tsp cornstarch, 3 tsp olive oil, pepper, vegetable oil, sesame seeds (leave out if you do not have), Dijon mustard, lemon juice, dried oregano, salt, PAM cooking spray, 1/2 cup seasoned dry bread crumbs, 2 egg whites, ketchup and cornmeal for sprinkling.

From the store:
2 chicken sausages
2 ounces thinly sliced prosciutto
1 pound beef top sirloin steak
4 5-ounce salmon fillets
1 1/2 pounds ground turkey breast
1 small red onion
2 large red onions
2 small yellow onions
2 tomatoes
Fresh thyme
Fresh rosemary
1/4 cup chopped fresh parsley
1 4-ounce wedge savoy cabbage
6 cloves garlic
4 ounces grated part-skim mozzarella cheese (1 cup)
1/4 cup reduced-fat sour cream
1 cup reduced sodium chicken broth
1 12 ounce pkg fresh linguini
1 14-inch whole-grain pizza crust or store-bought dough
¾ cup stir fry sauce
20 pitted, oil-cured black olives, coarsely chopped
1 pkg frozen Asian vegetable blend
1 10-ounce package frozen chopped spinach

Monday - Roasted Herb Salmon 9/6

found at

4 5-ounce salmon fillets, about 1 1/2 inches thick
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon minced fresh thyme (or 1 teaspoon dried)
1 tablespoon minced fresh rosemary (or 1 teaspoon dried)
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Cooking spray
1 small yellow onion, thinly-sliced
2 tomatoes, thinly-sliced
Cooking Spray

Make three to four 2-inch-long, 1/4-inch-deep, evenly-spaced slits along the top of each salmon fillet.

In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper. Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes. (If you are using a whole fish, do the same. The marinade will seep into the slits.)

Reserve marinade.

Preheat oven to 450° F. Coat a shallow baking pan with cooking spray. Arrange onion and tomato slices in the bottom of the prepared pan. Place salmon on top of onion and tomato. Pour remaining marinade over salmon. Roast 10-15 minutes, until fish is fork-tender.

Note: You may substitute thick fillets of cod or flounder, or whole snapper or trout for the salmon if desired. Round out the meal with steamed spinach and cooked quinoa.

Serves: 4

Nutrition Score per serving:
196 calories, .75 g calcium, 8.5 g carbs (17%), 8 g fat (32%), 2 g fiber, 25 g protein (51%), 385 mg sodium

Tuesday - Fresh Linguini with Sausage and Cabbage 9/7

2 chicken sausages (about 5 ounces total)
1 small red onion
1 4-ounce wedge savoy cabbage
1 tablespoon balsamic vinegar
3/4 teaspoon cornstarch
3 teaspoons olive oil, divided
1 cup reduced-sodium chicken broth
1/4 teaspoon freshly ground black pepper
1 12-ounce package fresh linguine

Bring a large covered pot of water to a boil over high heat. Reduce to low and simmer covered until ready to cook pasta. Meanwhile, cut sausage into ¼-inch-thick diagonal pieces, slice onion to make ½ cup, and shred cabbage to make 3 cups. In a small bowl, mix vinegar and cornstarch.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add sausage, reduce heat to medium, and cook 1 minute. Turn sausage and cook another minute. Add remaining 1 teaspoon oil, onion, and cabbage and sauté 1 minute. Add broth and ¼ cup cold water; bring to a boil over high heat. Stir in cornstarch mixture and pepper. Cook, stirring, until liquid is a little glossy, about 30 seconds. Set aside.

Return pasta water to a boil over high heat. Add linguine and cook uncovered according to package directions, about 2 minutes. Drain in a colander. Add drained pasta to sausage and sauce in skillet and toss gently to combine. Divide among four plates and serve immediately.

Nutrition Score per serving:
Per serving (2 cups): 348 calories, 7 g fat (17% of calories), 1 g saturated fat, 53 g carbs, 18 g protein, 2 g fiber, 35 mg calcium, 3 mg iron, 363 mg sodium

Wednesday - Easy Beef Stir Fry 9/8

found at

Stir frying is a quick and simple method of cooking – and this easy recipe for beef stir fry tastes delicious, too!

1 pound beef top sirloin steak, cut 3/4 inch thick
3/4 cup prepared stir-fry sauce
1 package (16 ounces) frozen Asian vegetable blend (such as broccoli, carrots and sugar snap peas)
1/4 cup water
2 teaspoons vegetable oil
3 cloves garlic, minced
2 teaspoons sesame seeds (optional)

Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips. Place beef and 1/4 cup stir-fry sauce in food-safe plastic bag; turn beef to coat. Close bag securely and marinate in refrigerator 30 minutes to 2 hours.

Heat large nonstick skillet over medium heat until hot; add vegetables and water. Cover and cook 7 to 8 minutes or until crisp-tender, stirring occasionally. Remove vegetables; keep warm.

Remove beef from marinade; discard marinade. Heat 1 teaspoon oil in same skillet over medium-high heat until hot. Add 1/2 of beef and garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining oil, beef and garlic.

Return vegetables and beef to skillet. Stir in remaining 1/2 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through. Garnish with sesame seeds, if desired.

Serves: 4

Nutrition facts per serving:
303 calories; 9 g fat (2 g saturated fat; 3 g monounsaturated fat); 50 mg cholesterol; 1970 mg sodium; 22 g carbohydrate; 0.7 g fiber; 32 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.3 mg iron; 31.8 mcg selenium; 4.9 mg zinc.