MENU: February 8-15, 2009

Menu
1. Chicken, Pasta, and Chickpea Stew

2. Almond-Crusted Salmon
SIDE: Orzo Pasta in Vinaigrette
SIDE: Broccoli Rabe

3. Chicken Breasts Stuffed with Garlic and Herbed Goat Cheese
SIDE: Buttery Polenta
SIDE: Roasted Root Vegetables


Weekly Shopping
1 can chickpeas (garbanzo beans)
Ditalini pasta (short tube-shaped macaroni)
1 lemon
1 bunch fresh parsley
2 lbs broccoli rabe
3 oz goat cheese
1 fennel bulb
1 small butternut squash
1 parsnip
2 carrots

Pantry Items
celery
carrots
onion
4 cloves garlic + one whole head of garlic
2 cans fat-free chicken broth
3 cups Basic Marinara sauce (or favorite Italian sauce)
pepper
8 oz skinless, boneless chicken thighs (or 2 skinless, boneless chicken breasts)
6 skinless, boneless chicken breasts
Parmesan cheese
1/2 cup almonds (ground into meal ~1/4 cup)
panko bread crumbs
ground coriander'
ground cumin
4 (6-ounce) salmon fillets
lemon juice
kosher salt
black pepper
orzo pasta
shallots
orange juice
Dijon mustard
olive oil
cooking spray
crushed red pepper
butter
dry polenta
rosemary
nutmeg

Tasty Tidbit:Basic Marinara Sauce

Basic Marinara Sauce: I like to make large batches and freeze it for use at a later date.

Ingredients
3 tablespoons olive oil
3 cups chopped yellow onion (about 3 medium)
1 tablespoon sugar
3 tablespoons minced garlic (about 6 cloves)
2 teaspoons salt
2 teaspoons dried basil
1½ teaspoons dried oregano
1 teaspoon dried thyme
1 teaspoon freshly ground black pepper
½ teaspoon fennel seeds, crushed
2 tablespoons balsamic vinegar
2 cups fat-free, less-sodium chicken broth
3 (28-ounce) cans no-salt-added crushed tomatoes

Heat oil in a large Dutch oven over medium heat. Add onion to pan; cook 4 minutes, stirring frequently. Add sugar and next 7 ingredients (through fennel seeds); cook 1 minute, stirring constantly. Stir in vinegar; cook 30 seconds. Add broth and tomatoes; bring to a simmer. Cook over low heat for 55 minutes or until sauce thickens, stirring occasionally.

To store in the freezer: Ladle room-temperature or chilled sauce into plastic containers or zip-top plastic bags. Seal and freeze for up to four months. Consider freezing the sauce in one-cup increments (two servings’ worth). That way, you can pull out exactly as much as you want for future meals.

To thaw sauce - Try one of three methods:

1. Thaw in the refrigerator overnight.
2. Place frozen blocks in a saucepan. Cover and bring to a low simmer over medium heat, stirring occasionally.
3. Place frozen blocks in a microwave-safe bowl. Cover and microwave at HIGH one minute at a time, stirring after each increment until thawed.

To boost taste: Long stints in the freezer can dull the taste of tomatoes. To perk up thawed sauce, add one-half teaspoon finely grated lemon rind or one teaspoon balsamic vinegar while reheating.

Try Basic Marinara in one of these dishes:
Shrimp Fra Diavolo

Cookinglight October 2007

Meal: Shrimp Fra Diavolo and Caesar Salad

Shrimp Fra Diavolo: Italian for “brother devil,” if you want the dish to be spicier you can increase the crushed red pepper to 3/4 tsp.

Ingredients
8 ounces uncooked spaghetti
1 tablespoon olive oil
4 cups sliced cremini mushrooms (about 10 ounces)
2½ cups Basic Marinara
½ teaspoon crushed red pepper
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 pound peeled and deveined medium shrimp
Parsley sprigs (optional)

Caesar Salad recipe

Cook pasta according to package directions. Drain; keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms to pan; sauté 6 minutes. Add Basic Marinara, red pepper, salt, and black pepper; bring to a simmer. Cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are done. Serve over pasta. Garnish with parsley sprigs, if desired.

Cookinglight October 2007

Meal: Red Lentil Dal with Charred Onions, Basmati Rice and Sauteed Broccoli

Red Lentil Dal with Charred Onions: This is a very flavorful vegetarian dish.

Ingredients
1 tablespoon olive oil, divided
1 medium onion, cut into ¼-inch-thick slices
1 teaspoon mustard seeds
½ teaspoon coriander seeds
½ teaspoon cumin seeds
1 whole clove
¼ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
1 dried hot red chile
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
4 cups organic vegetable broth (such as Swanson Certified Organic)
1 cup dried small red lentils
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
¼ cup chopped fresh cilantro
1 tablespoon fresh lime juice

1 cup Basmati rice, cooked according to package

Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.

Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1½ minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.

Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.

Cooking Light October 2007

Sauteed Broccoli:

Ingredients
1 head broccoli, cut into pieces
2 tbsp lemon juice
1 tsp lemon zest
1 tsp olive oil
1 clove garlic

Heat oil in a skillet on medium-high heat. Add in broccoli, garlic and lemon juice. Saute until broccoli is tender but still crisp. Remove from heat and toss in zest. Serve.

Meal: Enchiladas Verdes with Refried Black Beans

Enchiladas Verdes: This meal uses leftover chicken from Double Herb Roasted Chicken but if you don't have any left over just use a rotisserie chicken from your local grocery store.

Ingredients
Salsa Verde
1 pound tomatillos (about 15)
1¼ cups fat-free, less-sodium chicken broth
¼ teaspoon salt
1 jalapeño pepper, seeded and chopped

Filling
2½ cups shredded Double-Herb Roasted Chicken (about 12 ounces)
½ cup (2 ounces) shredded asadero cheese or Asiago cheese
⅓ cup finely chopped onion
⅓ cup minced fresh cilantro
⅓ cup fat-free, less-sodium chicken broth
⅓ cup fat-free sour cream
1 tablespoon fresh lime juice
½ teaspoon ground cumin
¼ teaspoon salt
⅛ teaspoon black pepper

Cooking spray
8 (6-inch) corn tortillas
¼ cup fat-free sour cream
Sliced jalapeño pepper (optional)

To prepare salsa verde

Discard husks and stems from tomatillos; cut into quarters. Combine tomatillos, 1¼ cups broth, ¼ teaspoon salt, and chopped jalapeño in a saucepan over medium heat. Bring to a boil; reduce heat, and simmer 15 minutes or until tomatillos are tender. Cool slightly. Place salsa verde in a blender or food processor, and process until smooth or mash with a potato masher. Place a large nonstick skillet over medium-high heat until hot. Add salsa verde; cook until reduced to 2 cups (about 1 minute).

Preheat oven to 400°.

To prepare enchilada filling, combine chicken and next 9 ingredients (chicken through black pepper) in a large bowl.

Spread ½ cup salsa verde in bottom of a 13 x 9-inch baking dish coated with cooking spray. Warm tortillas according to package directions. Spoon about ⅓ cup chicken mixture down the center of each tortilla; roll up. Arrange enchiladas, seam sides down, crosswise in dish. Pour remaining salsa verde evenly over enchiladas. Cover and bake at 400° for 10 minutes or until thoroughly heated. Serve with sour cream, and garnish with sliced jalapeño, if desired.

Cookinglight January 1999


Refried Black Beans: This is a light version so you can enjoy it without the guilt but all the flavor.

Ingredients
2 garlic cloves, minced
½ tbsp corn oil
1 (19-oz) can black beans, including liquid
½ to 1 C water
¼ C chopped fresh cilantro

Cook garlic in oil in a skillet over moderate heat, stirring, until fragrant, about 1 minute. Add beans with their liquid and mash with a potato masher or the back of a large spoon to make a coarse purée.

Continue to cook, stirring occasionally, until mixture is hot. Stir in enough of water to thin to a creamy consistency. Add pepper to taste.

Serve warm, sprinkled with cilantro.

Gourmet September 2000

MENU: February 1-8, 2009

Menu
1. Enchiladas Verdes
SIDE: Refried black beans

2. Red Lentil Dal with Charred Onions
SIDE: Basmati rice
SIDE: Steamed broccoli

3. Shrimp Fra Diavolo
SIDE: Caesar Salad


Weekly Shopping
1 pound tomatillos (about 15)
1 bunch fresh cilantro
1 lemon
10 oz cremini mushrooms
1 small head romaine lettuce
1 head broccoli
shredded asadero cheese or Asiago cheese
1 jalapeño pepper or green chilies
corn tortillas
1 can black beans
red lentils
1 tin anchovies


Pantry Items
1 can chicken broth
salt
black pepper
1 onion
sour cream
lime juice
ground cumin
5 cloves garlic
olive oil
mustard seed
coriander seed
cumin seed
clove
cinnamon
cardamom
fresh ginger
vegetable broth
1 can diced tomatoes
lime juice
Basmati rice
spagetti noodles
2-3 cups marinara sauce
crushed red pepper
1 lb medium shrimp
Parmesan cheese
mayonnaise

Tasty Tidbits: Beef Hash and Eggs

Beef Hash and Eggs: This recipe is so easy because it uses leftovers from the Pulled Beef Brisket Sandwiches. I just freeze 2 cups of the meat until I'm ready to use it.

Ingredients
2 tsp olive oil
3 cups frozen cubed potatoes
2 cups pulled beef
1/4 minced onion
1 cup beef broth
2 tsp cornstarch + 2 tbsp cold water
1 tsp garlic powder
1 tsp paprika
1 tsp salt
1 tsp black pepper
1/2 tsp dried parsley

4 large eggs
cooking spray

In a large skillet heat olive oil. Carefully pour frozen potatoes into the skillet and spread out evenly. Cover and cook for 5 minutes. Stir, then cover and cook for an additional five minutes. Then add in the pulled beef through parsley, tossing to combine. Cook for an additional 10 to 15 minutes, allowing the potatoes to become crisp but not burnt.

In another skillet, coat with cooking spray and heat to medium low. Crack eggs into hot skillet. Once the egg white is almost fully cooked flip each egg over and cook for 1 to 2 more minutes or until yolk is cooked as desired. Serve with beef hash.

Meal: Double Herb Roasted Chicken and Potatoes, and Mixed Green Salad with Maple Sherry Vinaigrette

Double Herb Roasted Chicken and Potatoes: I highly recommend using fresh herbs rather than dried as it will really enhance the flavors. If you have leftover chicken you might like making Enchiladas Verdes.

Ingredients
1 (5½-pound) roasting chicken
3 tablespoons chopped fresh or 1 tablespoon dried oregano, divided
2 garlic cloves, minced
8 fresh basil leaves
Cooking spray
8 red potatoes, quartered lengthwise
¼ teaspoon salt
¼ to ½ teaspoon black pepper

Preheat oven to 450°.

Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.

Combine 2 tablespoons chopped oregano and garlic cloves. Rub seasoning mixture under loosened chicken skin and drumsticks. Carefully place basil leaves under loosened skin. Tie ends of legs with cord. Lift wing tips up and over back; tuck under chicken.

Place chicken, breast side up, on a broiler pan coated with cooking spray. Pierce skin several times with a meat fork. Arrange potatoes on rack around chicken. Coat the chicken and potatoes with cooking spray. Sprinkle the chicken and potatoes with 1 tablespoon oregano, salt, and pepper. Insert a meat thermometer into the meaty part of thigh, making sure not to touch bone. Bake at 450° for 30 minutes. Reduce the oven temperature to 350° (do not remove chicken from oven); bake an additional 45 minutes or until thermometer registers 180°. Cover chicken loosely with foil; let stand 10 minutes. Discard skin. Remove chicken from pan; place on a serving platter. Serve with roasted potatoes.

Cookinglight January 1999


Mixed Green Salad with Maple-Sherry Vinaigrette: This is an excellent winter salad.

Ingredients
Salad
1 small head red leaf lettuce
1 navel orange, sectioned
3 oz dried cranberries
3 oz crumbled chèvre (goat cheese)
Sea salt to taste
Freshly ground pepper to taste

Dressing
1 tablespoons sherry vinegar
1 tablespoons pure maple syrup
1 tablespoons cranberry juice
1 tablespoons fresh lemon juice
1 tablespoons minced shallot
1/2 teaspoon chopped fresh thyme
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3/4 teaspoons Dijon mustard
5 tsp olive oil

For the dressing: Stir together first 8 ingredients in a small bowl. Add mustard, and slowly whisk in olive oil until incorporated.

For the salad: Combine all ingredients for the salad in a large bowl; toss gently with dressing to mix. Serve immediately.

Cookinglight January 1999

Meal: Pork, Cashew and Green Bean Stir-Fry with Brown Rice

Pork, Cashew and Green Bean Stir-Fry with Brown Rice: This dish is absolutely delicious and tastes as good, if not better than take out Chinese. You can use any meat really if you prefer chicken, beef, or shrimp.

Vegetarian variation: Instead of pork, substitute extra firm tofu. The tofu turns out wonderful because it marinates in the soy sauce mixture.

Ingredients
¼ cup low-sodium soy sauce
2 teaspoons cornstarch
1 pound pork tenderloin, cut into ¼-inch-thick slices
4 cups (2-inch) cut green beans (about 1 pound)
2 teaspoons dark sesame oil
Cooking spray
1 to 2 tablespoons minced ginger
2 garlic cloves, minced
¼ cup fat-free chicken broth
2 cups hot cooked rice (white or brown)
¼ cup chopped unsalted cashews, toasted

Combine the soy sauce and cornstarch in a medium bowl, and add pork, stirring to coat. Cover and chill.

Place beans in a large saucepan of boiling water, and cook 5 minutes. Drain beans; plunge into ice water. Drain.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; sauté 1 minute. Add pork mixture; stir-fry 1½ minutes. Stir in green beans; stir-fry 1½ minutes or until pork is done. Stir in broth; reduce heat, and simmer 2 minutes. Serve over rice; sprinkle with cashews.

Meal: Venison and Cabbage Stew

Venison and Cabbage Stew: My mother actually came up with this recipe as a creative way to use an abundance of venison. My family is usually well stocked with venison meat. It's a fabulous organic and healthy meat if you can get it. If not, regular beef stew meat will work. I have used ground venison, ground buffalo and ground beef before but I shorten the first cooking time down to only 30 minutes.

Ingredients
6 cups water
1 lb venison stew meat (or beef)
1 cup diced onion
1 cup diced celery
1 cup diced carrots
1 tbsp dried basil
1 tbsp dried parsley
3 cloves minced garlic
2 tsp sea salt
1 tsp pepper
½ head of cabbage, chopped
12 oz tomato paste
2 cups diced or crushed tomatoes

Shredded cheddar cheese
Crusty bread

Pour water into a large stock pot and bring to a low boil. Add stew meat and cook for about 1 hour. Skim the foam off of the top of the water. Add in onion, celery, carrots, basil, parley, garlic, sea salt, pepper and cabbage. Boil for 30 minutes. Then add in tomato paste and crushed tomatoes. Cook for 15 more minutes. Top with shredded cheddar cheese and serve with sliced bread.

MENU: January 25 - February 1, 2009

Meal
1. Venison and Cabbage Stew

2. Pork, Cashew, and Green Bean Stir-Fry
SIDE: Brown rice

3. Double-Herb Roasted Chicken and Potatoes
SIDE:Mixed Green Salad with Maple-Sherry Vinaigrette

Weekly Shopping
1 small cabbage
1 lb green beans
1 small head red leaf lettuce
fresh oregano
fresh basil
1 navel orange
1 shallot
1 loaf crusty bread
3 oz chèvre (goat cheese)
1 lb stew meat (venison or beef)
4-5 lb roasting chicken
shredded cheddar cheese
4oz cashew nuts (unsalted)
8oz cranberry juice


Pantry Items
1 onion
4 celery stalks
2 large carrots
dried basil
dried parsley
dried thyme
7 cloves garlic
sea salt
pepper
12 oz tomato paste
2 cans crushed tomatoes
soy sauce
cornstarch
1 lb pork tenderloin
sesame oil
cooking spray
fresh ginger
1 can chicken broth
brown rice
8 red potatoes
red onion
sherry vinegar
pure maple syrup
lemon juice
Dijon mustard
olive oil
dried cranberries

Meal: Salmon Eggs Benedict with Roasted Asparagus and Sliced Oranges.

Salmon Eggs Benedict: I came up with this dish for Mother's Day one year.

Ingredients
2 4oz salmon fillets, skinless
1/2 lb fresh asparagus
1 tsp olive oil
2 egg
salt and pepper to taste
2 English muffins, halved and toasted

Hollandaise Sauce
3 egg yolks
1 stick light butter
1 tbsp lemon juice

2 oranges sliced

Turn the oven on broiler heat. Clean asparagus and remove the tough ends. Arrange in a broiler pan along with the salmon. Drizzle with olive oil. Season with salt and pepper and place in oven for 12 minutes.

For the sauce: In a small sauce pan place the egg yolks, lemon juice and 1/2 of the butter. Melt on very low heat until butter is melted, whisking constantly. Add in the remaining butter and continue to whisk until fully melted. Set aside.

Fill a medium skillet with about 2 inches of water. Bring it to a gentle boil. In a small bowl crack on of the two whole eggs. Gently slip the egg out of the bowl and into the water. Repeat with the remaining egg, being sure to slip it into the water on the opposite side of the skillet. Cover and cook for 2 min 30 seconds for a soft egg or 3 minutes and 30 seconds for a hard yolk. Remove with a slotted spoon.

Assemble the Benedict by placing a salmon fillet across two English muffin halves. Top with one of the eggs and drizzle the Hollandaise sauce on top. Serve with the roasted asparagus and sliced oranges.

Meal: Shrimp Risotto with Baby Spinach and Basil

Shrimp Risotto with Baby Spinach and Basil: This is great satisfying one dish meal.

Ingredients
6 cups (about) low-salt chicken broth
1 pound uncooked large shrimp, peeled, deveined

2 tablespoons olive oil
1 1/2 cups chopped onion
2 large garlic cloves, minced
11/2 cups arborio rice or medium-grain white rice (about 9 1/2 ounces)
1/2 cup dry white wine
1 6-ounce package baby spinach leaves
1/2 cup freshly grated Parmesan cheese
1/4 cup chopped fresh basil
Additional grated Parmesan cheese

Bring 6 cups broth to simmer in medium saucepan. Add shrimp. Turn off heat, cover, and let stand until shrimp are just opaque in center, about 3 minutes. Using slotted spoon, transfer shrimp to small bowl; cover with foil to keep warm. Cover broth to keep warm.

Heat oil in heavy large saucepan over medium heat. Add chopped onion and sauté until tender, about 5 minutes. Add minced garlic and stir 1 minute. Add rice and stir until edge of rice is translucent but center is still opaque, about 2 minutes. Add wine and cook until wine is absorbed, stirring occasionally, about 2 minutes. Add 3/4 cup chicken broth. Simmer until almost all broth is absorbed, stirring often, about 2 minutes. Continue to add broth, 3/4 cup at a time, until rice is just tender and mixture is creamy, stirring often and allowing almost all broth to be absorbed after each addition, about 25 minutes total. During last 5 minutes, add spinach in 4 batches, stirring and allowing spinach to wilt after each addition. Mix in shrimp, 1/2 cup Parmesan cheese, and basil. Season risotto to taste with salt and pepper. Spoon risotto into shallow bowls and serve, passing additional cheese separately.

Bon Appétit March 2003

Meal: Roast Chicken Breasts with Garbanzo Beans, Tomatoes, and Paprika, Fresh Whole Wheat Pita Bread, and Greek Salad

Roast Chicken Breasts with Garbanzo Beans, Tomatoes, and Paprika: Left overs make a delicious sandwich when you use the pita bread and stuff it full with the chicken and Greek salad.

Ingredients
1/4 cup extra-virgin olive oil
4 garlic cloves, pressed
1 tablespoon paprika
1 teaspoon ground cumin
1/2 teaspoon dried crushed red pepper
1/2 cup plain yogurt or Greek yogurt
4 chicken breast halves with bones
1 15-ounce can garbanzo beans (chickpeas), drained
1 12-ounce container cherry tomatoes
1 cup chopped fresh cilantro, divided

Preheat oven to 450°. Mix first 5 ingredients in medium bowl. Pour 1 teaspoon spiced oil mixture into small bowl; whisk in yogurt and set aside for sauce. Place chicken on large rimmed baking sheet. Rub 2 tablespoons spiced oil mixture over chicken. Add beans, tomatoes, and 1/2 cup cilantro to remaining spiced oil mixture; toss to coat. Pour bean mixture around chicken. Sprinkle everything generously with salt and pepper.

Roast until chicken is cooked through, about 20 minutes. Sprinkle with 1/2 cup cilantro. Transfer chicken to plates. Spoon bean mixture over. Serve with yogurt sauce.

Bon Appétit May 2008



Whole Wheat Pita: These are so much better than the store bought variety and while they do take a bit more time it's well worth the wait.

Ingredients
1 teaspoon dry active yeast
2½ cups tepid water (80 to 90 degrees)
2½ cups whole wheat flour
1 tablespoon salt
1 tablespoon olive oil
2½ to 3½ cups unbleached all-purpose flour

Stir the yeast and water together in a large bowl. Using a wooden spoon and stirring in one direction, stir in the whole wheat flour about a cup at a time; then stir 100 times or until the mixture look smooth and silky. This is the sponge and it needs to rest, covered with plastic wrap, for at least 30 minutes, although it is best if it can rest for as long as 8 hours in a cool place, a rest that will give fuller flavor. Sprinkle the slat over the sponge and then stir in the olive oil, mixing well, again stirring in the same direction. Add the flour about a cup at a time, mixing until the dough is too stiff to stir with a spoon. Turn the dough out onto a lightly floured work surface and knead it mixing until it is smooth and elastic, 8 to 10 minutes. The dough will be moderately firm and have a slight sheen. Clean the mixing bowl, dry it, and coat it lightly with oil. Transfer the dough to the bowl, turn the dough around to oil its surface, and cover tightly with plastic wrap. Let the dough rise at room temperature for 2 to 3 hours, or until it doubles in bulk. Turn the dough onto the work surface. Divide it in half and keep one half under plastic or cloth while you work with the other. Cut the dough into 8 equal pieces and, with lightly floured cupped hands, form the pieces into tight balls; keep the balls under plastic as you work on the other.

On a well-floured surface, flatten the balls of dough with you fingertips and then, using a rolling pin, roll each piece of dough into a circle 8 to 9 inches in diameter and less than ¼-inch thick. Cover but do stack the rolled out breads. Preheat the griddle or cast-iron skillet over medium-high heat and lightly oil the griddle. Bake 1 rolled-out circle at a time on the griddle, putting the pita top side down on the griddle and cooking for 15 to 20 seconds before turning the bread over gently. Cook for another minute or until big bubbles appear. Turn the bread again and cook until it balloons fully. Pressing a towel on those areas where bubbles have formed will push air into the flat areas. The breads should bake for no more than 3 minutes. Oil the griddle after every 4 to 5 breads. Pita is best the day it is made, but it can be wrapped airtight and frozen for 1 month

Baking with Julia Cookbook



Greek Salad: If you have left over chicken, cut up slices of chicken for a main dish salad.

Ingredients
1 head romaine lettuce
1 cucumber, sliced
1 can sliced black olives
½ C sliced red onions
1 - 2 tomatoes sliced
½ C sliced mushrooms
½ C crumbled feta cheese

Dressing
½ C olive oil
1½ tsp chopped garlic
1 tsp oregano
1 tsp basil
ground black pepper, to taste

Combine salad ingredients in a large bowl. Mix dressing ingredients in a bowl and pour over salad; toss and serve.

MENU: January 18-25, 2009

Meal
1. Roast Chicken Breasts with Garbanzo Bean, Tomatoes, and Paprika
SIDE: Whole Wheat Pita
SIDE: Greek Salad

2. Shrimp Risotto with Baby Spinach and Basil

3. Salmon Eggs Benedict
SIDE: Roasted Asparagus
SIDE: Sliced Oranges


Weekly Shopping
1 cup Greek yogurt (or plain)
1 can garbanzo beans
12oz cherry tomatoes
1 bunch fresh cilantro
whole wheat flour
1 head romaine lettuce
1 cucumber
black olives
1 small red onion
1 large tomato
8oz white mushrooms
4oz feta cheese
dry white wine
6oz baby spinach
fresh basil leaves
English muffins
fresh asparagus
2 oranges

Pantry Items
Olive oil
4 cloves garlic
paprika
cumin
dried crushed red pepper
4 chicken breasts
yeast
all-purpose flour
salt
oregano
basil
black pepper
3 cans fat-free chicken broth
1 lb uncooked shrimp
1 onion
arborio rice
Parmesan cheese
2 4oz salmon fillets
5 eggs
butter
lemon juice

Meal: Taco Soup

Taco Soup: This is a great warm meal that can be made in a stock pot or in the crock pot. I like to use organic ground beef when ever possible.

Vegetarian Variation: Make the soup according to the recipe except omit the ground turkey/beef.

Ingredients

2 cans of mixed beans or black beans

2 cans of corn

1 large can of diced tomatoes

1 can diced chilies or jalapenos (depending on level of spice desired)

1 packet taco seasoning

1 packet ranch dressing mix

1 lb browned ground turkey or hamburger

shredded cheddar cheese
sour cream
tortilla chips

In a large stock pot brown ground meat and drain any fat. Add in taco and dressing seasoning packets and combine*. Drain, rinse and add beans to the pot. The add in the corn, tomatoes and chilies (including juices). Bring to a simmer for 10 minutes. Ladle into bowls and top with cheese and sour cream. Serve with tortilla chips.

*If using a crock pot, add browned meat to the crock pot stoneware insert. The proceed with the additional ingredients. Cook on low for 8 to 10 minutes. Serve as directed.

www.crockpot365.blogspot.com

Meal: Turkey Cutlets with Prociutto and Caper Sauce

Turkey Cutlets with Prosciutto and Caper Sauce: This dish is absolutely delicious! I like to use whole wheat linguine noodles to help increase the nutrition in this dish.

Ingredients
sauce:
1 large garlic clove
1/4 cup well-drained rinsed capers
3 tablespoons olive oil
1 teaspoon red-wine vinegar

Turkey:
4 thin slices prosciutto (3 ounces)
8 thin turkey cutlets (scallopini; about 1 pound)
1/3 cup all-purpose flour
2 large eggs, lightly beaten
3/4 cup plain fine dry bread crumbs
1/4 cup olive oil
1/4 cup vegetable oil

4 servings linguine noodles, cooked according to package directions.

Mixed greens for tossed salad

Make sauce:
Chop garlic and capers together. Transfer to a bowl and stir in oil, vinegar, 1/4 teaspoon pepper, and a pinch of salt.

Prepare turkey:
Drape a slice of prosciutto over each of 4 cutlets, covering them, then top with another cutlet (like a sandwich).

Put flour, eggs, and bread crumbs in separate shallow bowls, then stir 1/4 teaspoon each of salt and pepper into both flour and bread crumbs. Dredge each cutlet "sandwich" in flour, then eggs, then bread crumbs, shaking off excess after each dip. Transfer to a plate.

Heat oils in a 12-inch heavy skillet over medium heat until oil shimmers, then cook cutlet sandwiches 2 at a time, turning once, until golden and just cooked through, 4 to 6 minutes per batch. Serve with on top of linguine noodles and top with caper sauce. Serve with a mixed greens salad topped with your favorite dressing.

Gourmet April 2008

Meal: Salmon Bulgogi with Bok Choy and Mushrooms

Salmon Bulgogi with Bok Choy and Mushrooms: Bulgogi is a Korean dish that is made with marinating beef. This recipe uses salmon instead which has healthy fats but is still leaner than beef.

Ingredients
2 large garlic cloves, peeled, divided
1/3 cup chopped green onions
1/4 cup soy sauce
1 tablespoon Chinese rice wine or dry Sherry
1 3/4-inch cube peeled fresh ginger
2 teaspoons sugar
1 teaspoon Asian sesame oil
3/4 teaspoon chili-garlic sauce
4 6-ounce center-cut skinless salmon fillets
1 tablespoon olive oil
1 large bok choy, cut crosswise into 1/2-inch-wide strips (about 7 cups)
4 ounces fresh shiitake mushrooms, stemmed, caps sliced

4 cups cooked short grain white rice

Blend 1 garlic clove and next 7 ingredients in mini processor. Arrange salmon in 11x7x2-inch glass baking dish. Spoon marinade over. Let marinate 5 minutes.

Preheat oven to 500°F. Arrange fish, with some marinade still clinging, on rimmed baking sheet. Transfer any marinade in dish to small saucepan. Roast fish until just opaque in center, about 8 minutes. Bring marinade in saucepan to boil; set aside and reserve for glaze.

Meanwhile, heat oil in large nonstick skillet over high heat. Add bok choy and mushrooms; using garlic press, press in 1 garlic clove. Stir-fry until mushrooms are tender and bok choy is wilted, about 4 minutes. Season with salt and pepper.

Divide vegetables among plates. Top with salmon. Brush fish with glaze. Serve with steamed white rice.

Bon Appétit June 2008

MENU: January 11-18, 2009

Meal
1. Salmon "Bulgogi with Bok Choy and Mushrooms
SIDE: Steamed Rice

2. Turkey Cutlets with Prosciutto and Caper Sauce
SIDE: Linguine noodles
SIDE: Mixed greens salad

3. Taco Soup
SIDE: Tortilla chips


Weekly Shopping
1 bunch green onions
1 large bok choy
4oz fresh shiitake mushrooms
Asian chili-garlic sauce
4 slices prosciutto
4 4-oz thin turkey cutlets
1 packet taco seasoning
1 packet ranch dressing mix
tortilla chips

Pantry Items
3 cloves garlic
soy sauce
cooking sherry
fresh ginger
sugar
sesame oil
4-6oz salmon fillets
olive oil
short grain white rice
capers
red wine vinegar
flour
bread crumbs
2 eggs
2 cans mixed beans or black beans
2 cans corn
1 large can diced tomatoes
1 can diced green chilies or jalapenos
1 lb ground turkey or beef
shredded cheddar cheese
sour cream

Tasty Tidbits: Asparagus and Prosciutto Rollups

Asparagus and Prosciutto Rollups:
I had something similar at a local restaurant and it was so delicious. I HAD to come up with my own version so I could enjoy this often. It makes a fabulous appetizer and it's so easy to prepare.

Ingredients
1 lb fresh asparagus spears
4 tbsp marscapone cheese
4oz prosciutto

Rinse asparagus and remove tough ends by bending the end of the asparagus until it snaps off. Cut each strip of prosciutto in half lengthwise. Thinly spread marscapone cheese on one side of the prosciutto. Wrap the prosciutto, marscapone side against the asparagus, around each spear so that it is wrapped along the entire length of the asparagus. Preheat a gas grill to medium. Lay each prosciutto wrapped asparagus onto the grill and cook for 2 minutes, rotate and cook for 2-3 minutes more . Enjoy immediately.