STAYING BUSY "WEEKLIES" RECIPES REVIEWS MONEY SAVERS LINKS/RESOURCES BLOG

Friday, May 21, 2010

Sunday - 5 Day Meal Planner 5/23

Monday: One-Pot Salmon with Snap Peas and Rice
Tuesday: Slow-Cooker Vegetable Stew
Wednesday: Parmesan Pasta with Chicken and Rosemary
Thursday: Deviled Pasta
Friday: Quick Beef Bourguignonne

I will assume you have kosher salt, black pepper, ¾ cup grated parmesan, 1 cup long grain white rice, soy sauce, 1 TBSP dark brown sugar, ground cumin, crushed red pepper, 1 cup chicken or vegetable broth, olive oil and 2 cups red wine.

From the store:
1 2-2.5 pound rotisserie chicken
1 1/4 pounds sirloin steak
1 pound salmon fillet
4 ounces sugar snap peas
4 large carrots
2 medium turnips
10 ounces sliced mushrooms
3 bell peppers
1 zucchini
1 large onion
3 cloves garlic
4 scallions
1 small piece of ginger root to grate into 1 TBSP
2 TBSP chopped fresh rosemary
½ cup ricotta
12 ounces orecchiette
1 1 pound box penne
2 TBSP rice vinegar
1 24- to 26-ounce jar pasta sauce
1 14-ounce can diced tomatoes
1 10.75-ounce can Campbell’s Golden Mushroom soup
1 16-ounce can chickpeas
1 16 ounce pkg frozen pearl onions

Monday - One-Pot Salmon With Snap Peas and Rice 5/24

found at http://www.realsimple.com/food-recipes/browse-all-recipes/one-pot-salmon-snap-peas-rice-10000001736081/index.html

Ingredients
· 1 cup long-grain white rice
· 1 pound salmon fillet, skin removed
· kosher salt and pepper
· 4 ounces sugar snap peas, trimmed
· 1/3 cup low-sodium soy sauce
· 4 scallions, trimmed and sliced
· 2 tablespoons rice vinegar
· 1 tablespoon grated ginger
· 1 tablespoon dark brown sugar

Directions
1. Mix the rice and 2 1/3 cups water in a medium skillet. Bring to a boil. Reduce heat to low and simmer, covered, for 10 minutes.
2. Slice the salmon on a diagonal into four 3/4-inch-thick pieces. Season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on top of the partially cooked rice. Cover and cook 7 minutes.
3. Scatter the peas over the salmon and rice. Cover and cook until the rice and peas are tender and the salmon is opaque and beginning to flake, 3 to 5 minutes.
4. Mix the soy sauce, scallions, vinegar, ginger, and sugar in a small bowl. Spoon the sauce over the salmon, rice, and peas and serve.

Nutritional Information
· Per Serving
· Calories 418 Calories From Fat 19%
· Protein 32g
· Carbohydrate 49g
· Sugar 5g
· Fiber 2g
· Fat 9g
· Sat Fat 1g
· Sodium 706mg
· Cholesterol 72mg

Tuesday - Slow-Cooker Vegetable Stew 5/25

found at http://www.realsimple.com/food-recipes/browse-all-recipes/slow-cooker-recipe-vegetable-stew-10000000614080/index.html

Ingredients
· 4 large carrots, diagonally sliced into 2-inch pieces (about 5 cups)
· 2 medium turnips, peeled and cut into 1-inch cubes (about 3 cups)
· 1 large onion, diced (about 1 cup)
· 2 garlic cloves, minced
· 1 14-ounce can diced tomatoes
· 1 cup vegetable or chicken broth
· 1 teaspoon kosher salt
· 1/2 teaspoon ground cumin
· 1/4 teaspoon crushed red pepper flakes
· 1 zucchini, cut into 1/2-inch slices
· 1 16-ounce can chickpeas, drained

Directions
1. Combine the carrots, turnips, onion, garlic, tomatoes (with their liquid), broth, salt, cumin, and pepper flakes in a 4- to 6-quart slow cooker. Cook on low heat for 6 hours, or on high for 3 hours.
2. Add the zucchini and chickpeas and cook 1 hour longer on low.

**If you must have meat you can add something like a smoked sausage or some bacon but don’t forget to add it to your shopping list AND to add into the calorie count**

Nutritional Information
· Per Serving
· Calories 136
· Calcium 96mg
· Carbohydrate 28g
· Cholesterol 0mg
· Fat 1g
· Fiber 6g
· Iron 1mg
· Protein 5mg
· Sat Fat 0g Sodium 1332mg

Wednesday - Parmesan Pasta With Chicken and Rosemary 5/26

found at http://www.realsimple.com/food-recipes/browse-all-recipes/parmesan-pasta-chicken-rosemary-10000001720191/index.html

Ingredients
· 12 ounces orecchiette (about 3 cups)
· 1 2- to 2 1/2-pound rotisserie chicken
· 2 tablespoons chopped fresh rosemary
· 3/4 cup grated Parmesan (3 ounces)
· Kosher salt and black pepper

Directions
1. Cook the pasta according to the package directions. Reserve 1¼ cups of the cooking water. Drain the pasta and return it to the pot.
2. Meanwhile, using a fork or your fingers, shred the chicken, discarding the skin and bones.
3. Toss the pasta with the chicken, rosemary, the reserved pasta water, ½ cup of the Parmesan, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring, over medium-low heat, until the sauce has thickened slightly, 2 to 3 minutes. Sprinkle with the remaining ¼ cup of Parmesan.

Nutritional Information
· Per Serving
· Calories 689 Calories From Fat 24%
· Fat 18g
· Sat Fat 7g
· Cholesterol 174mg
· Sodium 1355mg
· Protein 65g
· Carbohydrate 66g
· Fiber 3g

Thursday - Deviled Pasta 5/27

found at http://www.realsimple.com/food-recipes/browse-all-recipes/deviled-pasta-10000001594329/index.html

Ingredients
· 1 1-pound box penne
· 2 tablespoons olive oil
· 3 bell peppers (any color), cut into 3/4-inch pieces
· 1/2 teaspoon kosher salt
· 1/2 teaspoon black pepper
· 1 large clove garlic, thinly sliced
· 1/8 teaspoon red pepper flakes
· 1 24- to 26-ounce jar pasta sauce
· 1/2 cup ricotta

Directions
1. Cook the penne according to the package directions.
2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the bell peppers, salt, and 1/4 teaspoon of the black pepper. Cover and cook for 4 minutes. Stir in the garlic and red pepper flakes and cook for 1 to 2 minutes.
3. Add the pasta sauce and cook until heated through, about 3 minutes.
4. Drain the pasta and divide it among individual bowls. Top with the sauce, a dollop of the ricotta, and the remaining black pepper.


**If you must have meat you can add something like a smoked sausage or some bacon but don’t forget to add it to your shopping list AND to add into the calorie count**

Nutritional Information
· Per Serving
· Calories 331 Calories From Fat 30%
· Fat 11g
· Sat Fat 3g
· Cholesterol 16mg
· Sodium 868mg
· Carbohydrate 45g
· Fiber 6g
· Sugar 16g
· Protein 12g

Friday - Quick Beef Bourguignonne 5/28

found at http://www.realsimple.com/food-recipes/browse-all-recipes/quick-beef-bourguignonne-10000001699374/index.html

Ingredients
· 1 tablespoon olive oil
· 1 1/4 pounds sirloin steak, cut into 1-inch pieces
· kosher salt and pepper
· 1 10-ounce package sliced mushrooms
· 1 16-ounce package frozen pearl onions
· 2 cups red wine
· 1 10.75-ounce can Campbell’s Golden Mushroom soup
· 1/2 cup flat-leaf parsley, chopped (optional)

Directions
1. Heat the oil in a large saucepan over medium-high heat. Season the steak with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned, about 5 minutes. Transfer the steak to a bowl and set aside.
2. Add the mushrooms and onions to the pan and cook until the liquid has evaporated. Add the wine and simmer until reduced by half, 5 to 6 minutes.
3. Stir in the soup and 1/4 cup water and bring to a boil. Add the steak and juices from the bowl and simmer, 2 minutes.
4. Divide into individual bowls and sprinkle with the parsley, if using.

Nutritional Information:
· Per Serving
· Calories 525 Calories From Fat 22%
· Fat 13g
· Sat Fat 3g
· Cholesterol 91mg
· Sodium 922mg
· Carbohydrate 42g
· Fiber 7g
· Sugar 3g
· Protein 34g