I know that it has been a long time since I have blogged, but I am trying to get back into it.
What I have done this week:
For Sunday I made Italian Beef Sandwiches in my crock pot. To make this I put a rump roast, or other beef roast in the crock pot, add diced onions, a couple of bay leaves, beef broth, and Italian seasoning. I let this cook until it falls apart (about 10 hours). Once it if finished I "pull" it using forks. To serve I put the meat along with mozzarella cheese on a hoagie roll and place under the broiler until the cheese is hot and melted.
For Monday I took some of the left over beef and made stuffed baked potatoes. I washed and scrubbed 5 russet potatoes, then rubbed some olive oil and salt on them. I also pierced them with a knife. Baked the potatoes in a 400 degree oven for about 45 minutes. Once they were crispy on the outside and cooked inside I cut off the tops, scooped out the potato flesh, leaving the skin. I then mixed the potato flesh, some of the beef, butter, and a little bit of milk. Mixed it all together (like for mashed potatoes) and then stuffed back into the potato skins. Topped with Colby jack cheese. Put the potatoes back in the oven for about 5 minutes to melt the cheese.
Tuesday for dinner I made Greek chicken, couscous, and spinach. For the chicken I marinated my chicken breast in Greek vinaigrette dressing overnight. Sauteed the chicken in a skillet with a little bit of olive oil. For the couscous I followed the directions on the side of the box. The spinach was frozen and I cooked it in the microwave.
Wednesday we eat at our fellowship dinner at church.
Thursday I am making shepherds pie using the rest of the leftover beef. I will also use the leftover broth to make a gravy. Mix the beef and gravy together, top with mixed veggies and mashed potatoes and bake until hot and bubbly!!
Tuesday, January 22, 2013
Sunday, March 4, 2012
Menu and shopping list for week of March 5th
[A] 40 Clove Garlic Chicken
[B] Belgian Beef Stew
[C] Blackjack Flank Steak
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts
[E] Meatball Cannellini Soup
[F] Quick Chicken Fajitas | Coyote Black Beans
[G] Slow Cooker Country Style Ribs | Sesame Broccoli
[H] Baked Shrimp and Tomato Gratin | Parmesan Polenta
[I] Herb Crusted Pork Loin | Smashed Potatoes with Lemon and Parsley
[J] Bean and Kale Soup with Jumbo Croutons | Tangy Garden Salad
Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a
particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category
for you to write in your own ingredients.
What You Need But May Already Have
Frozen
Meat, Fish, Poultry
crushed red pepper flakes
black pepper
canola oil
cayenne pepper
garlic salt
olive oil
garlic, minced
dried thyme
dried rosemary
balsamic vinegar
all purpose flour
dried parsley flakes
molasses
ground nutmeg
vegetable oil
dried oregano
cooking spray
soy sauce (low sodium)
milk
sugar
ketchup
cider vinegar
yellow cornmeal
chili powder
sesame seeds
brown sugar
dried basil
butter
red wine vinegar
unsalted butter
dry mustard
coarse salt
1 38-ounce bag frozen meatballs E
1 slab baby back pork ribs (about 2 -3
pounds each) G
Meat, Fish, Poultry (cont)
Produce
Bread
Spirits/Wine
Dairy
4 boneless, skinless chicken breasts D
4 bacon slices B
3 pounds pork loin roast I
1 pound large shrimp, peeled and
deveined H
8 chicken cutlets F
1 whole chicken(s) (3 1/2 to 4 pounds) A
3 pounds beef stew meat B
1 1/2 pounds flank steak C
2 avocados F J
5 lemons A I J
1 lime F
4 tomatoes H J
5 ounces fresh spinach D
2 bunches kale E J
2 yellow onions B J
1 bunch green onions F
2 white onions E F
1 red onion J
2 pounds small fingerling potatoes (can
sub small new potatoes) I
2 carrots J
2 bell pepper(s) (any color or a variety) F
1 bunch celery J
4 head garlic A F I
1 bunch broccoli G
1 bunch fresh cilantro F
1 .66 -ounce package fresh mint F
1 bunch Italian parsley H I J
4 large flour tortillas F
1 loaf ciabatta bread (can sub French
bread) J
1/4 cup dry vermouth A
1/2 cup white wine A
2 12-ounce bottles dark beer B
1/4 cup half -and-half F
Dairy (cont)
Cheese
Salad Dressing/Condiments
Deli
Canned Goods/Sauce
1/2 cup sour cream F
1/4 cup crumbled goat cheese F
1/2 cup crumbled blue cheese D
1 1/8 cups shredded Parmesan cheese H
J
1/4 cup prepared balsamic vinaigrette
dressing J
1/4 cup barbecue sauce G
2 cups seasoned croutons H
4 slices prosciutto D
1 15-ounce can black beans F
2 14-ounce cans chicken broth E
1 14.5-ounce can diced tomatoes with
basil J
1 32-ounce carton vegetable broth J
2 15.5-ounce cans cannellini beans E J
RECIPES FOR MARCH 05 - 1 OF 10
[A] 40 Clove Garlic Chicken F
RECIPES FOR MARCH 05 - 1 OF 10
[A] 40 Clove Garlic Chicken F
Prep time: 25 minutes
per serving: 492 calories; 52 grams protein; 20 grams
total fat; 2 grams fiber; 4 grams saturated fat; 15 grams
carbohydrates; 166 mgs cholesterol; 213 mgs sodium: 11
WW points plus
1 whole chicken(s) (3 1/2 to 4 pounds) , cut up
40 garlic clove(s), peeled and left whole
1/2 cup white wine
1/4 cup dry vermouth
2 tablespoons vegetable oil
1 teaspoon dried parsley flakes
2 teaspoons dried basil
1 teaspoon dried oregano
1 pinch crushed red pepper flakes
1 tablespoon zest of lemon
coarse salt and freshly ground pepper, to taste
[1] Place chicken pieces, skin side up, in a single layer in
a baking dish*. Combine the garlic, wine, vermouth, oil,
parsley, basil, oregano and red pepper flakes in a medium
sized bowl and mix thoroughly.
[2] Sprinkle garlic mixture over chicken pieces. Sprinkle
the lemon zest over the chicken and then squeeze the
lemon over the chicken pieces. Season with salt and
pepper.
[3] Cover the pan with aluminum foil, affix the cooking
label and place in the freezer.
* If serving 2 use a loaf pan, 4 use an 8x8, if serving 6 or
8, use a 9x13.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
RECIPES FOR MARCH 05 - 2 OF 10
[B] Belgian Beef Stew F
Prep time: 1 hour
per serving: 464 calories; 36 grams protein; 20 grams
total fat; 1 gram fiber; 6 grams saturated fat; 24 grams
carbohydrates; 89 mgs cholesterol; 213 mgs sodium; 11
WW points plus
3 pounds beef stew meat, cubed
4 bacon slices
1 yellow onion , thinly sliced
1 tablespoon sugar
1 cup all purpose flour
1 tablespoon dried thyme
coarse salt and freshly ground pepper, to taste
1 tablespoon vegetable oil
2 12-ounce bottles dark beer
[1] Coarsely dice the bacon and sauté in a large stockpot
until crisp and brown. Remove bacon with a slotted spoon
and reserve.
[2] Add onion to pot with bacon drippings and sauté,
covered, until tender, about 10 minutes. Uncover the pot,
raise the heat, and sprinkle with sugar. Toss and stir
onions well browned. Remove onions from pot and
reserve.
[3] In a large bowl, mix together the flour, thyme, salt and
pepper. Roll the beef cubes in flour mixture until evenly
coated. Add beef cubes to pot on medium high heat and
brown them on all sides. Add oil as necessary to prevent
sticking. You may need to do this in batches keeping beef
on a plate until all cubes are browned. Return beef to pot.
[4] Add beer to pot stirring to get up all the bits on bottom.
Add bacon and onions. Simmer, stirring occasionally, until
the stew thickens and meat is tender, about 30 minutes.
[5] Let cool. Spoon stew into a plastic container(s). Make
sure lids are tightly secure. Affix labels and place in the
freezer.
RECIPES FOR MARCH 05 - 2 OF 10
[B] Belgian Beef Stew F
Prep time: 1 hour
per serving: 464 calories; 36 grams protein; 20 grams
total fat; 1 gram fiber; 6 grams saturated fat; 24 grams
carbohydrates; 89 mgs cholesterol; 213 mgs sodium; 11
WW points plus
3 pounds beef stew meat, cubed
4 bacon slices
1 yellow onion , thinly sliced
1 tablespoon sugar
1 cup all purpose flour
1 tablespoon dried thyme
coarse salt and freshly ground pepper, to taste
1 tablespoon vegetable oil
2 12-ounce bottles dark beer
[1] Coarsely dice the bacon and sauté in a large stockpot
until crisp and brown. Remove bacon with a slotted spoon
and reserve.
[2] Add onion to pot with bacon drippings and sauté,
covered, until tender, about 10 minutes. Uncover the pot,
raise the heat, and sprinkle with sugar. Toss and stir
onions well browned. Remove onions from pot and
reserve.
[3] In a large bowl, mix together the flour, thyme, salt and
pepper. Roll the beef cubes in flour mixture until evenly
coated. Add beef cubes to pot on medium high heat and
brown them on all sides. Add oil as necessary to prevent
sticking. You may need to do this in batches keeping beef
on a plate until all cubes are browned. Return beef to pot.
[4] Add beer to pot stirring to get up all the bits on bottom.
Add bacon and onions. Simmer, stirring occasionally, until
the stew thickens and meat is tender, about 30 minutes.
[5] Let cool. Spoon stew into a plastic container(s). Make
sure lids are tightly secure. Affix labels and place in the
freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until heated
through.
RECIPES FOR MARCH 05 - 3 OF 10
[C] Blackjack Flank Steak F
Prep time: 5 minutes Cook time: 15-20 minutes
per serving: 328 calories; 36 grams protein; 12 grams
total fat; 0 grams fiber; 5 gram saturated fat; 17 grams
carbohydrates; 59 mgs cholesterol; 99 mgs sodium; 9 WW
points plus
1 1/2 pounds flank steak
1/2 cup balsamic vinegar
1/2 cup molasses
1 1/2 teaspoons dried thyme
coarse salt and freshly ground pepper, to taste
1/4 teaspoon ground nutmeg
2 teaspoons garlic, minced
[1] Combine vinegar, molasses, thyme, salt and pepper,
nutmeg and garlic in a large ziptop bag. Add the steak
and, using your hands on the outside of the bag, coat
steak thoroughly with marinade.
[2] Seal bag, attach cooking label with packing tape and
lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
RECIPES FOR MARCH 05 - 3 OF 10
[C] Blackjack Flank Steak F
Prep time: 5 minutes Cook time: 15-20 minutes
per serving: 328 calories; 36 grams protein; 12 grams
total fat; 0 grams fiber; 5 gram saturated fat; 17 grams
carbohydrates; 59 mgs cholesterol; 99 mgs sodium; 9 WW
points plus
1 1/2 pounds flank steak
1/2 cup balsamic vinegar
1/2 cup molasses
1 1/2 teaspoons dried thyme
coarse salt and freshly ground pepper, to taste
1/4 teaspoon ground nutmeg
2 teaspoons garlic, minced
[1] Combine vinegar, molasses, thyme, salt and pepper,
nutmeg and garlic in a large ziptop bag. Add the steak
and, using your hands on the outside of the bag, coat
steak thoroughly with marinade.
[2] Seal bag, attach cooking label with packing tape and
lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
RECIPES FOR MARCH 05 - 4 OF 10
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts F
Prep time: 20 minutes
per serving: 371 calories; 59 grams protein; 11 grams
total fat; 1 gram fiber; 4 grams saturated fat; 5 grams
carbohydrates; 150 mgs cholesterol; 413 mgs sodium; 9
WW points plus // nutrition is based on a 6 oz boneless
chicken breast
1 tablespoon olive oil
1 teaspoon garlic, minced
5 ounces fresh spinach
1/2 cup crumbled blue cheese
2 tablespoons all purpose flour
4 slices prosciutto, chopped
4 boneless, skinless chicken breasts
coarse salt and freshly ground pepper, to taste
cooking spray
[1] Heat oil in a large skillet over medium heat. Add garlic
and spinach; cook, stirring occasionally, until spinach is
wilted and garlic is golden, about 3-5 minutes. Remove
from heat and allow to cool slightly.
[2] In a medium bowl, gently combine spinach, garlic,
cheese crumbles, flour and prosciutto until well blended.
[3] Cut a slit into the thick end of each chicken breast,
and carefully continue to slice until a pocket is formed.
Divide spinach mixture equally among pockets. Season
liberally with salt and pepper to taste. Secure with
toothpicks if necessary.
[4] Place chicken in a baking dish coated with cooking
spray. Cover with foil, attach label, and lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1 Preheat oven to 350 degrees and bake uncovered for
30 minutes or until juices run clear.
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
RECIPES FOR MARCH 05 - 4 OF 10
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts F
Prep time: 20 minutes
per serving: 371 calories; 59 grams protein; 11 grams
total fat; 1 gram fiber; 4 grams saturated fat; 5 grams
carbohydrates; 150 mgs cholesterol; 413 mgs sodium; 9
WW points plus // nutrition is based on a 6 oz boneless
chicken breast
1 tablespoon olive oil
1 teaspoon garlic, minced
5 ounces fresh spinach
1/2 cup crumbled blue cheese
2 tablespoons all purpose flour
4 slices prosciutto, chopped
4 boneless, skinless chicken breasts
coarse salt and freshly ground pepper, to taste
cooking spray
[1] Heat oil in a large skillet over medium heat. Add garlic
and spinach; cook, stirring occasionally, until spinach is
wilted and garlic is golden, about 3-5 minutes. Remove
from heat and allow to cool slightly.
[2] In a medium bowl, gently combine spinach, garlic,
cheese crumbles, flour and prosciutto until well blended.
[3] Cut a slit into the thick end of each chicken breast,
and carefully continue to slice until a pocket is formed.
Divide spinach mixture equally among pockets. Season
liberally with salt and pepper to taste. Secure with
toothpicks if necessary.
[4] Place chicken in a baking dish coated with cooking
spray. Cover with foil, attach label, and lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1 Preheat oven to 350 degrees and bake uncovered for
30 minutes or until juices run clear.
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
per serving: 436 calories; 32 grams protein; 22 grams
total fat; 5 grams fiber; 6 grams saturated fat; 27 grams
carbohydrates; 77 mgs cholesterol; 1229 mgs sodium; 11
WW points plus
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
1/4 teaspoon crushed red pepper flakes
1 bunch kale, stemmed and thinly sliced
3 1/2cups chicken broth
1 15.5-ounce can cannellini beans, rinsed and drained
2 cups water
1/2 38-ounce bag frozen meatballs
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
meatballs, mix again and let cool.
[2] Pour into a plastic container, seal well and using
packing tape, affix the cooking label. Place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
8 chicken cutlets
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
per serving: 436 calories; 32 grams protein; 22 grams
total fat; 5 grams fiber; 6 grams saturated fat; 27 grams
carbohydrates; 77 mgs cholesterol; 1229 mgs sodium; 11
WW points plus
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
1/4 teaspoon crushed red pepper flakes
1 bunch kale, stemmed and thinly sliced
3 1/2cups chicken broth
1 15.5-ounce can cannellini beans, rinsed and drained
2 cups water
1/2 38-ounce bag frozen meatballs
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
meatballs, mix again and let cool.
[2] Pour into a plastic container, seal well and using
packing tape, affix the cooking label. Place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
per serving: 454 calories; 32 grams protein; 24 grams
total fat; 6 grams fiber; 6 grams saturated fat; 28 grams
carbohydrates; 78 mgs cholesterol; 298 mgs sodium; 12
WW points plus
8 chicken cutlets
2 tablespoons vegetable oil, divided
1 teaspoon chili powder
coarse salt and freshly ground pepper, to taste
2 bell pepper(s) (any color or a variety) , ribs and seeds
removed, thinly sliced
1 white onion , halved and thinly sliced
4 garlic clove(s), thinly sliced
4 large flour tortillas
1/4cup fresh cilantro, for serving
1/2cup sour cream, for serving
1 avocado , pitted and sliced, for serving
1 whole lime, cut into wedges , for serving
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
with salt and pepper. Broil, without turning, until chicken is
opaque throughout, 5 to 7 minutes. Remove from oven;
set aside.
[2] On another rimmed baking sheet lined with foil, toss
peppers, onion, garlic, and remaining oil; season with salt
and pepper. Broil, tossing occasionally, until vegetables
are crisp-tender and slightly charred, 6 to 8 minutes.
[3] Meanwhile, thinly slice chicken crosswise. Stack
tortillas and wrap in a damp paper towel; microwave on
high until warm, about 1 minute. Transfer chicken and
pepper mixture to a platter, and serve with tortillas,
cilantro, sour cream, avocado and lime wedges.
[F] Coyote Black Beans
Prep and cook time: 12 minutes
1 15-ounce can black beans, drained
1 teaspoon garlic, minced
2 green onions , chopped
coarse salt and freshly ground pepper, to taste
2 tablespoons fresh mint, chopped
1/2 cup crumbled goat cheese
1/4 cup half-and-half
[1] In a small saucepan, mix beans, garlic, onions, salt
and pepper and mint. Simmer over medium low heat for 5
to 10 minutes. Mix in goat cheese and half and half and
serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
per serving: 454 calories; 32 grams protein; 24 grams
total fat; 6 grams fiber; 6 grams saturated fat; 28 grams
carbohydrates; 78 mgs cholesterol; 298 mgs sodium; 12
WW points plus
8 chicken cutlets
2 tablespoons vegetable oil, divided
1 teaspoon chili powder
coarse salt and freshly ground pepper, to taste
2 bell pepper(s) (any color or a variety) , ribs and seeds
removed, thinly sliced
1 white onion , halved and thinly sliced
4 garlic clove(s), thinly sliced
4 large flour tortillas
1/4cup fresh cilantro, for serving
1/2cup sour cream, for serving
1 avocado , pitted and sliced, for serving
1 whole lime, cut into wedges , for serving
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
with salt and pepper. Broil, without turning, until chicken is
opaque throughout, 5 to 7 minutes. Remove from oven;
set aside.
[2] On another rimmed baking sheet lined with foil, toss
peppers, onion, garlic, and remaining oil; season with salt
and pepper. Broil, tossing occasionally, until vegetables
are crisp-tender and slightly charred, 6 to 8 minutes.
[3] Meanwhile, thinly slice chicken crosswise. Stack
tortillas and wrap in a damp paper towel; microwave on
high until warm, about 1 minute. Transfer chicken and
pepper mixture to a platter, and serve with tortillas,
cilantro, sour cream, avocado and lime wedges.
[F] Coyote Black Beans
Prep and cook time: 12 minutes
per serving: 189 calories; 10 grams protein; 10 grams
total fat; 5 grams fiber; 6 grams saturated fat; 17 grams
carbohydrates; 28 mgs cholesterol; 848 mgs sodium; 5
WW points plus
1 15-ounce can black beans, drained
1 teaspoon garlic, minced
2 green onions , chopped
coarse salt and freshly ground pepper, to taste
2 tablespoons fresh mint, chopped
1/2 cup crumbled goat cheese
1/4 cup half-and-half
[1] In a small saucepan, mix beans, garlic, onions, salt
and pepper and mint. Simmer over medium low heat for 5
to 10 minutes. Mix in goat cheese and half and half and
serve.
RECIPES FOR MARCH 05 - 7 OF 10
[G] Slow Cooker Country Style Ribs KF C
Prep time: 10 minutes Cook time: 7-8 hours
1/2cup ketchup
1/2cup brown sugar, packed
1/2cup cider vinegar
1 tablespoon dry mustard
1/2teaspoon cayenne pepper
coarse salt and freshly ground pepper, to taste
1 slab baby back pork ribs (about 2-3 pounds each),
separated into single ribs
1/4cup barbecue sauce, for serving
[1] In a small bowl, whisk together ketchup, sugar,
vinegar, dry mustard, cayenne, salt and pepper.
[2] Add ribs to slow cooker (arrange ribs, bone side up, in
a single row) and toss with sauce.. Cover; cook on low for
7-8 hours.
[3] Serve ribs drizzled with pan juices and extra barbecue
sauce.
RECIPES FOR MARCH 05 - 7 OF 10
[G] Slow Cooker Country Style Ribs KF C
Prep time: 10 minutes Cook time: 7-8 hours
per serving: 454 calories; 44 grams protein; 19 grams
total fat; 0 grams fiber; 6 grams saturated fat; 25 grams
carbohydrates; 143 mgs cholesterol; 495 mgs sodium; 12
WW points plus
1/2cup ketchup
1/2cup brown sugar, packed
1/2cup cider vinegar
1 tablespoon dry mustard
1/2teaspoon cayenne pepper
coarse salt and freshly ground pepper, to taste
1 slab baby back pork ribs (about 2-3 pounds each),
separated into single ribs
1/4cup barbecue sauce, for serving
[1] In a small bowl, whisk together ketchup, sugar,
vinegar, dry mustard, cayenne, salt and pepper.
[2] Add ribs to slow cooker (arrange ribs, bone side up, in
a single row) and toss with sauce.. Cover; cook on low for
7-8 hours.
[3] Serve ribs drizzled with pan juices and extra barbecue
sauce.
[G] Sesame Broccoli
Prep and cook time: 15 minutes
per serving: 101 calories; 4 grams protein; 5 grams total
fat; 3 grams fiber; 0 grams saturated fat; 12 grams
carbohydrates; 0 mgs cholesterol; 262 mgs sodium; 3 WW
points plus
1 medium bunch broccoli
1 tablespoon canola oil
1 tablespoon red wine vinegar
1 tablespoon soy sauce (low sodium)
1 tablespoon sugar
1 tablespoon sesame seeds
[1] Divide the broccoli into spears and steam, covered, in
an inch of water until just tender, about 10 minutes; do not
overcook. Drain and immediately run under cold water.
[2] Meanwhile, in another small saucepan, combine oil,
vinegar, soy sauce, sugar, and sesame seeds; bring to a
boil. Pour sauce over broccoli, turning spears to coat
thoroughly. Serve immediately.
RECIPES FOR MARCH 05 - 8 OF 10
[H] Baked Shrimp and Tomato Gratin Q LC
Prep time: 20 minutes Cook time: 12 minutes
per serving: 317 calories; 30 grams protein; 15 grams
total fat; 1 gram fiber; 6 grams saturated fat; 14 grams
carbohydrates; 190 mgs cholesterol; 498 mgs sodium; 8
WW points plus
2cups seasoned croutons
4teaspoons butter, divided
4teaspoons olive oil, divided
1pound large shrimp, peeled and deveined, tails removed
coarse salt and freshly ground pepper, to taste
2tomatoes , cut into slices
2tablespoons shredded Parmesan cheese
4teaspoons balsamic vinegar
Preheat oven to 450 degrees.
[1] Place croutons in a ziptop bag and, using a rolling pin,
crush until fine crumbs form.
[2] Heat half of the butter and half of the oil in a large
skillet over medium high heat. Add breadcrumbs; cook 3
minutes or until golden brown and fragrant, stirring
frequently.
[3] Coat baking dish* with remaining oil. Arrange shrimp in
a single layer in dish; sprinkle with dash of salt and
pepper. Sprinkle with half of breadcrumb mixture; top with
tomato slices. Sprinkle with another dash of salt and
pepper. Top with remaining breadcrumb mixture; dot with
remaining butter and sprinkle with Parmesan. Bake for 12
RECIPES FOR MARCH 05 - 8 OF 10
[H] Baked Shrimp and Tomato Gratin Q LC
Prep time: 20 minutes Cook time: 12 minutes
per serving: 317 calories; 30 grams protein; 15 grams
total fat; 1 gram fiber; 6 grams saturated fat; 14 grams
carbohydrates; 190 mgs cholesterol; 498 mgs sodium; 8
WW points plus
2cups seasoned croutons
4teaspoons butter, divided
4teaspoons olive oil, divided
1pound large shrimp, peeled and deveined, tails removed
coarse salt and freshly ground pepper, to taste
2tomatoes , cut into slices
2tablespoons shredded Parmesan cheese
4teaspoons balsamic vinegar
Preheat oven to 450 degrees.
[1] Place croutons in a ziptop bag and, using a rolling pin,
crush until fine crumbs form.
[2] Heat half of the butter and half of the oil in a large
skillet over medium high heat. Add breadcrumbs; cook 3
minutes or until golden brown and fragrant, stirring
frequently.
[3] Coat baking dish* with remaining oil. Arrange shrimp in
a single layer in dish; sprinkle with dash of salt and
pepper. Sprinkle with half of breadcrumb mixture; top with
tomato slices. Sprinkle with another dash of salt and
pepper. Top with remaining breadcrumb mixture; dot with
remaining butter and sprinkle with Parmesan. Bake for 12
minutes or until the shrimp are done. Drizzle with vinegar.
*Baking dish sizes:
7 x 3 loaf pan (for 2), 8 x 8 pan (for 4), 13 x 9 pan (for 6-8)
[H] Parmesan Polenta
Prep and cook time: 25 minutes
per serving: 263 calories; 8 grams protein; 15 grams total
fat; 2 grams fiber; 9 grams saturated fat; 24 grams
carbohydrates; 75 mgs cholesterol; 799 mgs sodium; 7
WW points plus
4 1/2cups water
1/2 tablespoon coarse salt
1 1/4cups yellow cornmeal
3/4 cup shredded Parmesan cheese
3/4 cup milk
5 tablespoons unsalted butter, at room temperature,
cut into 1/2-inch pieces
2 tablespoons Italian parsley, chopped
coarse salt and freshly ground pepper, to taste
[1] Bring the water to a boil in a large, heavy pot. Add the
salt. Gradually whisk in the cornmeal. Reduce the heat to
low and cook, stirring often, until the mixture thickens and
the cornmeal is tender, 15 to 20 minutes. Remove the pot
from the heat.
[2] Add the cheese, milk, butter, and parsley. Stir until the
butter and cheese have melted. Season with salt and
pepper, to taste. Transfer the polenta to a bowl and
serve.
RECIPES FOR MARCH 05 - 9 OF 10
[I] Herb Crusted Pork Loin SG LC
Prep time: 10 minutes Cook time: 1 hour+
NOTE: this takes a little longer to cook
3 pounds pork loin roast, with fat left on
1 tablespoon coarse salt
2 tablespoons olive oil
4 garlic clove(s), minced
1 teaspoon dried thyme
Preheat oven to 400 degrees.
[1] Place the pork loin on a rack in a roasting pan.
Combine salt, oil, garlic, thyme, basil and rosemary in a
small bowl. With your fingers, massage the mixture onto
the pork loin, covering all of the meat and fat.
[2] Roast the pork roast until cooked through and until a
RECIPES FOR MARCH 05 - 9 OF 10
[I] Herb Crusted Pork Loin SG LC
Prep time: 10 minutes Cook time: 1 hour+
NOTE: this takes a little longer to cook
per serving: 394 calories; 63 grams protein; 13 grams
total fat; 0 grams fiber; 3 grams saturated fat; 1 gram
carbohydrates; 154 mgs cholesterol; 2285 mgs sodium; 9
WW points plus
3 pounds pork loin roast, with fat left on
1 tablespoon coarse salt
2 tablespoons olive oil
4 garlic clove(s), minced
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried rosemary
Preheat oven to 400 degrees.
[1] Place the pork loin on a rack in a roasting pan.
Combine salt, oil, garlic, thyme, basil and rosemary in a
small bowl. With your fingers, massage the mixture onto
the pork loin, covering all of the meat and fat.
[2] Roast the pork roast until cooked through and until a
meat thermometer reads 140 degrees. This should take
about 45+ minutes. Allow roast to sit for about 20 minutes
before carving. It will continue to cook while it rests.
[I] Smashed Potatoes with Lemon and Parsley
Prep and cook time: 45 minutes
per serving: 274 calories; 3 grams protein; 18 grams total
fat; 4 grams fiber; 3 grams saturated fat; 25 grams
carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 7 WW
points plus
2 pounds small fingerling potatoes (can sub small new
potatoes)
1/4cup olive oil, plus extra as needed
4 garlic clove(s), peeled and halved
DRESSING
3 tablespoons olive oil
3 tablespoons lemon juice
2 tablespoons Italian parsley, chopped
1 teaspoon dried thyme
2 whole lemons , zested
coarse salt and freshly ground pepper, to taste
[1] For the potatoes: Put the potatoes in a large stockpot
with enough cold water to cover by at least 2 inches. Bring
the water to a boil over medium heat and cook until the
potatoes are tender, about 20 minutes. Drain the potatoes
in a colander and allow to dry for 5 minutes. Using the
palm of your hand, gently press the potatoes until lightly
smashed.
[2] In a large, nonstick skillet, heat oil over medium high
heat. Add the garlic and cook until fragrant and lightly
brown, about 1 minute. Remove the garlic and discard. In
batches, add the potatoes and cook, without stirring, until
the bottoms turn golden brown, about 5 to 8 minutes.
Using a spatula, turn the potatoes over and cook, drizzling
with oil, if needed, until golden brown on the other side,
for another 5 to 8 minutes.
[3] For the dressing: In a small bowl, whisk together the
oil, lemon juice, parsley, thyme, and lemon zest. Season
with salt and pepper, to taste.
[4] Spoon the dressing over the potatoes and toss gently
until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.
RECIPES FOR MARCH 05 - 10 OF 10
[J] Bean and Kale Soup with Jumbo Croutons V
Prep and cook time: 45 minutes
4 tablespoons olive oil, divided
1/2 yellow onion , chopped
[1] Heat half the olive oil in a large pot over medium heat.
Add onion and garlic; cook until transparent, about 5
minutes. Add carrots and celery and cook, stirring often, 5
minutes. Stir in broth and beans, then bring to a boil.
RECIPES FOR MARCH 05 - 10 OF 10
[J] Bean and Kale Soup with Jumbo Croutons V
Prep and cook time: 45 minutes
per serving: 365 calories; 18 grams protein; 13 grams
total fat; 9 grams fiber; 4 grams saturated fat; 46 grams
carbohydrates; 10 mgs cholesterol; 1919 mgs sodium; 9
WW points plus
4 tablespoons olive oil, divided
1/2 yellow onion , chopped
1 teaspoon garlic, minced
2 carrots , peeled and thinly sliced
2 stalks celery, chopped into 1-inch pieces
32 ounces vegetable broth
1 15.5-ounce can cannellini beans, rinsed and drained
1 14.5-ounce can diced tomatoes with basil
1 bunch kale, stems trimmed and chopped
3 teaspoons dried basil
1 teaspoon dried parsley flakes
1/2 loaf ciabatta bread , ripped into 1 1/2-inch pieces
1/4 tablespoon black pepper
1/4 teaspoon garlic salt
1/4 cup shredded Parmesan cheese
[1] Heat half the olive oil in a large pot over medium heat.
Add onion and garlic; cook until transparent, about 5
minutes. Add carrots and celery and cook, stirring often, 5
minutes. Stir in broth and beans, then bring to a boil.
Reduce heat, cover, and simmer about 15 minutes. Add
tomatoes, kale, basil and parsley and simmer another 15
minutes, covered.
[2] Meanwhile, preheat oven to 350 degrees. Lay bread
pieces on a rimmed baking sheet in a single layer. Drizzle
evenly with remaining olive oil and sprinkle with pepper
and garlic salt. Toast in oven until slightly golden, about
10 minutes. Set croutons aside.
[3] Divide soup among serving bowls and top each with a
few warm croutons and sprinkle with Parmesan.
[J] Tangy Garden Salad
Prep time: 10 minutes
per serving: 166 calories; 2 grams protein; 16 grams total
fat; 4 grams fiber; 3 grams saturated fat; 8 grams
carbohydrates; 0 mgs cholesterol; 9 mgs sodium; 5 WW
points plus
2 tomatoes , cored and sliced
1 avocado , pitted and sliced
1/2 red onion , chopped
1/4 cup prepared balsamic vinaigrette dressing
2 tablespoons lemon juice
2 tablespoons Italian parsley, chopped
[1] Arrange tomatoes on a platter in an overlapping spiral;
top with avocado and onion. Drizzle with enough dressing
to coat and sprinkle with lemon juice and parsley.
March 2012
40 Clove Garlic Chicken
COOKING DIRECTIONS
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
SIDE SELECTIONS
March 2012
Belgian Beef Stew
COOKING DIRECTIONS
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until
heated through.
SIDE SELECTIONS
Corn Bread, Egg Noodles
March 2012
40 Clove Garlic Chicken
COOKING DIRECTIONS
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
SIDE SELECTIONS
Steamed Kale, Caesar Salad
March 2012
Belgian Beef Stew
COOKING DIRECTIONS
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until
heated through.
SIDE SELECTIONS
Corn Bread, Egg Noodles
March 2012
Blackjack Flank Steak
COOKING DIRECTIONS
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
SIDE SELECTIONS
Steamed Green Beans, Roasted New Potatoes
March 2012
Blue Cheese Spinach Prosciutto Stuffed Chicken
Breasts
COOKING DIRECTIONS
COOKING INSTRUCTIONS:
Thaw.
1 Preheat oven to 350 degrees and bake
uncovered for 30 minutes or until juices run clear.
SIDE SELECTIONS
Steamed Green Beans, French Bread
March 2012
Meatball Cannellini Soup
COOKING DIRECTIONS
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
SIDE SELECTIONS
Biscuits, Salad with Creamy Italian Dressing
Post this dinner summary on your freezer to keep track of what you have.
Simply check it off after you have prepared the meal.
QTY MEAL COOKING METHOD EST COOKING TIME SIDE SUGGESTION
_____
[A] 40 Clove Garlic Chicken
Thaw
Oven 1 hour 15 minutes Steamed Kale
Caesar Salad
[B] Belgian Beef Stew
Stovetop 20-30 minutes Corn Bread
Post this dinner summary on your freezer to keep track of what you have.
Simply check it off after you have prepared the meal.
QTY MEAL COOKING METHOD EST COOKING TIME SIDE SUGGESTION
_____
[A] 40 Clove Garlic Chicken
Thaw
Oven 1 hour 15 minutes Steamed Kale
Caesar Salad
_____
[B] Belgian Beef Stew
Thaw
Stovetop 20-30 minutes Corn Bread
Egg Noodles
_____
[C] Blackjack Flank Steak
Thaw
Grill 15-20 minutes Steamed Green Beans
Roasted New Potatoes
_____
[D] Blue Cheese Spinach
Prosciutto Stuffed Chicken
Breasts
Thaw
Oven 30 minutes Steamed Green Beans
French Bread
_____
[E] Meatball Cannellini
Soup
Thaw
Stovetop 20 minutes Biscuits
Salad with Creamy Italian Dressing
[B] Belgian Beef Stew
[C] Blackjack Flank Steak
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts
[E] Meatball Cannellini Soup
[F] Quick Chicken Fajitas | Coyote Black Beans
[G] Slow Cooker Country Style Ribs | Sesame Broccoli
[H] Baked Shrimp and Tomato Gratin | Parmesan Polenta
[I] Herb Crusted Pork Loin | Smashed Potatoes with Lemon and Parsley
[J] Bean and Kale Soup with Jumbo Croutons | Tangy Garden Salad
Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a
particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category
for you to write in your own ingredients.
What You Need But May Already Have
Frozen
Meat, Fish, Poultry
crushed red pepper flakes
black pepper
canola oil
cayenne pepper
garlic salt
olive oil
garlic, minced
dried thyme
dried rosemary
balsamic vinegar
all purpose flour
dried parsley flakes
molasses
ground nutmeg
vegetable oil
dried oregano
cooking spray
soy sauce (low sodium)
milk
sugar
ketchup
cider vinegar
yellow cornmeal
chili powder
sesame seeds
brown sugar
dried basil
butter
red wine vinegar
unsalted butter
dry mustard
coarse salt
1 38-ounce bag frozen meatballs E
1 slab baby back pork ribs (about 2 -3
pounds each) G
Meat, Fish, Poultry (cont)
Produce
Bread
Spirits/Wine
Dairy
4 boneless, skinless chicken breasts D
4 bacon slices B
3 pounds pork loin roast I
1 pound large shrimp, peeled and
deveined H
8 chicken cutlets F
1 whole chicken(s) (3 1/2 to 4 pounds) A
3 pounds beef stew meat B
1 1/2 pounds flank steak C
2 avocados F J
5 lemons A I J
1 lime F
4 tomatoes H J
5 ounces fresh spinach D
2 bunches kale E J
2 yellow onions B J
1 bunch green onions F
2 white onions E F
1 red onion J
2 pounds small fingerling potatoes (can
sub small new potatoes) I
2 carrots J
2 bell pepper(s) (any color or a variety) F
1 bunch celery J
4 head garlic A F I
1 bunch broccoli G
1 bunch fresh cilantro F
1 .66 -ounce package fresh mint F
1 bunch Italian parsley H I J
4 large flour tortillas F
1 loaf ciabatta bread (can sub French
bread) J
1/4 cup dry vermouth A
1/2 cup white wine A
2 12-ounce bottles dark beer B
1/4 cup half -and-half F
Dairy (cont)
Cheese
Salad Dressing/Condiments
Deli
Canned Goods/Sauce
1/2 cup sour cream F
1/4 cup crumbled goat cheese F
1/2 cup crumbled blue cheese D
1 1/8 cups shredded Parmesan cheese H
J
1/4 cup prepared balsamic vinaigrette
dressing J
1/4 cup barbecue sauce G
2 cups seasoned croutons H
4 slices prosciutto D
1 15-ounce can black beans F
2 14-ounce cans chicken broth E
1 14.5-ounce can diced tomatoes with
basil J
1 32-ounce carton vegetable broth J
2 15.5-ounce cans cannellini beans E J
RECIPES FOR MARCH 05 - 1 OF 10
[A] 40 Clove Garlic Chicken F
RECIPES FOR MARCH 05 - 1 OF 10
[A] 40 Clove Garlic Chicken F
Prep time: 25 minutes
per serving: 492 calories; 52 grams protein; 20 grams
total fat; 2 grams fiber; 4 grams saturated fat; 15 grams
carbohydrates; 166 mgs cholesterol; 213 mgs sodium: 11
WW points plus
1 whole chicken(s) (3 1/2 to 4 pounds) , cut up
40 garlic clove(s), peeled and left whole
1/2 cup white wine
1/4 cup dry vermouth
2 tablespoons vegetable oil
1 teaspoon dried parsley flakes
2 teaspoons dried basil
1 teaspoon dried oregano
1 pinch crushed red pepper flakes
1 tablespoon zest of lemon
coarse salt and freshly ground pepper, to taste
[1] Place chicken pieces, skin side up, in a single layer in
a baking dish*. Combine the garlic, wine, vermouth, oil,
parsley, basil, oregano and red pepper flakes in a medium
sized bowl and mix thoroughly.
[2] Sprinkle garlic mixture over chicken pieces. Sprinkle
the lemon zest over the chicken and then squeeze the
lemon over the chicken pieces. Season with salt and
pepper.
[3] Cover the pan with aluminum foil, affix the cooking
label and place in the freezer.
* If serving 2 use a loaf pan, 4 use an 8x8, if serving 6 or
8, use a 9x13.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
RECIPES FOR MARCH 05 - 2 OF 10
[B] Belgian Beef Stew F
Prep time: 1 hour
per serving: 464 calories; 36 grams protein; 20 grams
total fat; 1 gram fiber; 6 grams saturated fat; 24 grams
carbohydrates; 89 mgs cholesterol; 213 mgs sodium; 11
WW points plus
3 pounds beef stew meat, cubed
4 bacon slices
1 yellow onion , thinly sliced
1 tablespoon sugar
1 cup all purpose flour
1 tablespoon dried thyme
coarse salt and freshly ground pepper, to taste
1 tablespoon vegetable oil
2 12-ounce bottles dark beer
[1] Coarsely dice the bacon and sauté in a large stockpot
until crisp and brown. Remove bacon with a slotted spoon
and reserve.
[2] Add onion to pot with bacon drippings and sauté,
covered, until tender, about 10 minutes. Uncover the pot,
raise the heat, and sprinkle with sugar. Toss and stir
onions well browned. Remove onions from pot and
reserve.
[3] In a large bowl, mix together the flour, thyme, salt and
pepper. Roll the beef cubes in flour mixture until evenly
coated. Add beef cubes to pot on medium high heat and
brown them on all sides. Add oil as necessary to prevent
sticking. You may need to do this in batches keeping beef
on a plate until all cubes are browned. Return beef to pot.
[4] Add beer to pot stirring to get up all the bits on bottom.
Add bacon and onions. Simmer, stirring occasionally, until
the stew thickens and meat is tender, about 30 minutes.
[5] Let cool. Spoon stew into a plastic container(s). Make
sure lids are tightly secure. Affix labels and place in the
freezer.
RECIPES FOR MARCH 05 - 2 OF 10
[B] Belgian Beef Stew F
Prep time: 1 hour
per serving: 464 calories; 36 grams protein; 20 grams
total fat; 1 gram fiber; 6 grams saturated fat; 24 grams
carbohydrates; 89 mgs cholesterol; 213 mgs sodium; 11
WW points plus
3 pounds beef stew meat, cubed
4 bacon slices
1 yellow onion , thinly sliced
1 tablespoon sugar
1 cup all purpose flour
1 tablespoon dried thyme
coarse salt and freshly ground pepper, to taste
1 tablespoon vegetable oil
2 12-ounce bottles dark beer
[1] Coarsely dice the bacon and sauté in a large stockpot
until crisp and brown. Remove bacon with a slotted spoon
and reserve.
[2] Add onion to pot with bacon drippings and sauté,
covered, until tender, about 10 minutes. Uncover the pot,
raise the heat, and sprinkle with sugar. Toss and stir
onions well browned. Remove onions from pot and
reserve.
[3] In a large bowl, mix together the flour, thyme, salt and
pepper. Roll the beef cubes in flour mixture until evenly
coated. Add beef cubes to pot on medium high heat and
brown them on all sides. Add oil as necessary to prevent
sticking. You may need to do this in batches keeping beef
on a plate until all cubes are browned. Return beef to pot.
[4] Add beer to pot stirring to get up all the bits on bottom.
Add bacon and onions. Simmer, stirring occasionally, until
the stew thickens and meat is tender, about 30 minutes.
[5] Let cool. Spoon stew into a plastic container(s). Make
sure lids are tightly secure. Affix labels and place in the
freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until heated
through.
RECIPES FOR MARCH 05 - 3 OF 10
[C] Blackjack Flank Steak F
Prep time: 5 minutes Cook time: 15-20 minutes
per serving: 328 calories; 36 grams protein; 12 grams
total fat; 0 grams fiber; 5 gram saturated fat; 17 grams
carbohydrates; 59 mgs cholesterol; 99 mgs sodium; 9 WW
points plus
1 1/2 pounds flank steak
1/2 cup balsamic vinegar
1/2 cup molasses
1 1/2 teaspoons dried thyme
coarse salt and freshly ground pepper, to taste
1/4 teaspoon ground nutmeg
2 teaspoons garlic, minced
[1] Combine vinegar, molasses, thyme, salt and pepper,
nutmeg and garlic in a large ziptop bag. Add the steak
and, using your hands on the outside of the bag, coat
steak thoroughly with marinade.
[2] Seal bag, attach cooking label with packing tape and
lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
RECIPES FOR MARCH 05 - 3 OF 10
[C] Blackjack Flank Steak F
Prep time: 5 minutes Cook time: 15-20 minutes
per serving: 328 calories; 36 grams protein; 12 grams
total fat; 0 grams fiber; 5 gram saturated fat; 17 grams
carbohydrates; 59 mgs cholesterol; 99 mgs sodium; 9 WW
points plus
1 1/2 pounds flank steak
1/2 cup balsamic vinegar
1/2 cup molasses
1 1/2 teaspoons dried thyme
coarse salt and freshly ground pepper, to taste
1/4 teaspoon ground nutmeg
2 teaspoons garlic, minced
[1] Combine vinegar, molasses, thyme, salt and pepper,
nutmeg and garlic in a large ziptop bag. Add the steak
and, using your hands on the outside of the bag, coat
steak thoroughly with marinade.
[2] Seal bag, attach cooking label with packing tape and
lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
RECIPES FOR MARCH 05 - 4 OF 10
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts F
Prep time: 20 minutes
per serving: 371 calories; 59 grams protein; 11 grams
total fat; 1 gram fiber; 4 grams saturated fat; 5 grams
carbohydrates; 150 mgs cholesterol; 413 mgs sodium; 9
WW points plus // nutrition is based on a 6 oz boneless
chicken breast
1 tablespoon olive oil
1 teaspoon garlic, minced
5 ounces fresh spinach
1/2 cup crumbled blue cheese
2 tablespoons all purpose flour
4 slices prosciutto, chopped
4 boneless, skinless chicken breasts
coarse salt and freshly ground pepper, to taste
cooking spray
[1] Heat oil in a large skillet over medium heat. Add garlic
and spinach; cook, stirring occasionally, until spinach is
wilted and garlic is golden, about 3-5 minutes. Remove
from heat and allow to cool slightly.
[2] In a medium bowl, gently combine spinach, garlic,
cheese crumbles, flour and prosciutto until well blended.
[3] Cut a slit into the thick end of each chicken breast,
and carefully continue to slice until a pocket is formed.
Divide spinach mixture equally among pockets. Season
liberally with salt and pepper to taste. Secure with
toothpicks if necessary.
[4] Place chicken in a baking dish coated with cooking
spray. Cover with foil, attach label, and lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1 Preheat oven to 350 degrees and bake uncovered for
30 minutes or until juices run clear.
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
RECIPES FOR MARCH 05 - 4 OF 10
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts F
Prep time: 20 minutes
per serving: 371 calories; 59 grams protein; 11 grams
total fat; 1 gram fiber; 4 grams saturated fat; 5 grams
carbohydrates; 150 mgs cholesterol; 413 mgs sodium; 9
WW points plus // nutrition is based on a 6 oz boneless
chicken breast
1 tablespoon olive oil
1 teaspoon garlic, minced
5 ounces fresh spinach
1/2 cup crumbled blue cheese
2 tablespoons all purpose flour
4 slices prosciutto, chopped
4 boneless, skinless chicken breasts
coarse salt and freshly ground pepper, to taste
cooking spray
[1] Heat oil in a large skillet over medium heat. Add garlic
and spinach; cook, stirring occasionally, until spinach is
wilted and garlic is golden, about 3-5 minutes. Remove
from heat and allow to cool slightly.
[2] In a medium bowl, gently combine spinach, garlic,
cheese crumbles, flour and prosciutto until well blended.
[3] Cut a slit into the thick end of each chicken breast,
and carefully continue to slice until a pocket is formed.
Divide spinach mixture equally among pockets. Season
liberally with salt and pepper to taste. Secure with
toothpicks if necessary.
[4] Place chicken in a baking dish coated with cooking
spray. Cover with foil, attach label, and lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1 Preheat oven to 350 degrees and bake uncovered for
30 minutes or until juices run clear.
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
per serving: 436 calories; 32 grams protein; 22 grams
total fat; 5 grams fiber; 6 grams saturated fat; 27 grams
carbohydrates; 77 mgs cholesterol; 1229 mgs sodium; 11
WW points plus
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
1/4 teaspoon crushed red pepper flakes
1 bunch kale, stemmed and thinly sliced
3 1/2cups chicken broth
1 15.5-ounce can cannellini beans, rinsed and drained
2 cups water
1/2 38-ounce bag frozen meatballs
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
meatballs, mix again and let cool.
[2] Pour into a plastic container, seal well and using
packing tape, affix the cooking label. Place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
8 chicken cutlets
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
per serving: 436 calories; 32 grams protein; 22 grams
total fat; 5 grams fiber; 6 grams saturated fat; 27 grams
carbohydrates; 77 mgs cholesterol; 1229 mgs sodium; 11
WW points plus
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
1/4 teaspoon crushed red pepper flakes
1 bunch kale, stemmed and thinly sliced
3 1/2cups chicken broth
1 15.5-ounce can cannellini beans, rinsed and drained
2 cups water
1/2 38-ounce bag frozen meatballs
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
meatballs, mix again and let cool.
[2] Pour into a plastic container, seal well and using
packing tape, affix the cooking label. Place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
per serving: 454 calories; 32 grams protein; 24 grams
total fat; 6 grams fiber; 6 grams saturated fat; 28 grams
carbohydrates; 78 mgs cholesterol; 298 mgs sodium; 12
WW points plus
8 chicken cutlets
2 tablespoons vegetable oil, divided
1 teaspoon chili powder
coarse salt and freshly ground pepper, to taste
2 bell pepper(s) (any color or a variety) , ribs and seeds
removed, thinly sliced
1 white onion , halved and thinly sliced
4 garlic clove(s), thinly sliced
4 large flour tortillas
1/4cup fresh cilantro, for serving
1/2cup sour cream, for serving
1 avocado , pitted and sliced, for serving
1 whole lime, cut into wedges , for serving
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
with salt and pepper. Broil, without turning, until chicken is
opaque throughout, 5 to 7 minutes. Remove from oven;
set aside.
[2] On another rimmed baking sheet lined with foil, toss
peppers, onion, garlic, and remaining oil; season with salt
and pepper. Broil, tossing occasionally, until vegetables
are crisp-tender and slightly charred, 6 to 8 minutes.
[3] Meanwhile, thinly slice chicken crosswise. Stack
tortillas and wrap in a damp paper towel; microwave on
high until warm, about 1 minute. Transfer chicken and
pepper mixture to a platter, and serve with tortillas,
cilantro, sour cream, avocado and lime wedges.
[F] Coyote Black Beans
Prep and cook time: 12 minutes
1 15-ounce can black beans, drained
1 teaspoon garlic, minced
2 green onions , chopped
coarse salt and freshly ground pepper, to taste
2 tablespoons fresh mint, chopped
1/2 cup crumbled goat cheese
1/4 cup half-and-half
[1] In a small saucepan, mix beans, garlic, onions, salt
and pepper and mint. Simmer over medium low heat for 5
to 10 minutes. Mix in goat cheese and half and half and
serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
per serving: 454 calories; 32 grams protein; 24 grams
total fat; 6 grams fiber; 6 grams saturated fat; 28 grams
carbohydrates; 78 mgs cholesterol; 298 mgs sodium; 12
WW points plus
8 chicken cutlets
2 tablespoons vegetable oil, divided
1 teaspoon chili powder
coarse salt and freshly ground pepper, to taste
2 bell pepper(s) (any color or a variety) , ribs and seeds
removed, thinly sliced
1 white onion , halved and thinly sliced
4 garlic clove(s), thinly sliced
4 large flour tortillas
1/4cup fresh cilantro, for serving
1/2cup sour cream, for serving
1 avocado , pitted and sliced, for serving
1 whole lime, cut into wedges , for serving
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
with salt and pepper. Broil, without turning, until chicken is
opaque throughout, 5 to 7 minutes. Remove from oven;
set aside.
[2] On another rimmed baking sheet lined with foil, toss
peppers, onion, garlic, and remaining oil; season with salt
and pepper. Broil, tossing occasionally, until vegetables
are crisp-tender and slightly charred, 6 to 8 minutes.
[3] Meanwhile, thinly slice chicken crosswise. Stack
tortillas and wrap in a damp paper towel; microwave on
high until warm, about 1 minute. Transfer chicken and
pepper mixture to a platter, and serve with tortillas,
cilantro, sour cream, avocado and lime wedges.
[F] Coyote Black Beans
Prep and cook time: 12 minutes
per serving: 189 calories; 10 grams protein; 10 grams
total fat; 5 grams fiber; 6 grams saturated fat; 17 grams
carbohydrates; 28 mgs cholesterol; 848 mgs sodium; 5
WW points plus
1 15-ounce can black beans, drained
1 teaspoon garlic, minced
2 green onions , chopped
coarse salt and freshly ground pepper, to taste
2 tablespoons fresh mint, chopped
1/2 cup crumbled goat cheese
1/4 cup half-and-half
[1] In a small saucepan, mix beans, garlic, onions, salt
and pepper and mint. Simmer over medium low heat for 5
to 10 minutes. Mix in goat cheese and half and half and
serve.
RECIPES FOR MARCH 05 - 7 OF 10
[G] Slow Cooker Country Style Ribs KF C
Prep time: 10 minutes Cook time: 7-8 hours
1/2cup ketchup
1/2cup brown sugar, packed
1/2cup cider vinegar
1 tablespoon dry mustard
1/2teaspoon cayenne pepper
coarse salt and freshly ground pepper, to taste
1 slab baby back pork ribs (about 2-3 pounds each),
separated into single ribs
1/4cup barbecue sauce, for serving
[1] In a small bowl, whisk together ketchup, sugar,
vinegar, dry mustard, cayenne, salt and pepper.
[2] Add ribs to slow cooker (arrange ribs, bone side up, in
a single row) and toss with sauce.. Cover; cook on low for
7-8 hours.
[3] Serve ribs drizzled with pan juices and extra barbecue
sauce.
RECIPES FOR MARCH 05 - 7 OF 10
[G] Slow Cooker Country Style Ribs KF C
Prep time: 10 minutes Cook time: 7-8 hours
per serving: 454 calories; 44 grams protein; 19 grams
total fat; 0 grams fiber; 6 grams saturated fat; 25 grams
carbohydrates; 143 mgs cholesterol; 495 mgs sodium; 12
WW points plus
1/2cup ketchup
1/2cup brown sugar, packed
1/2cup cider vinegar
1 tablespoon dry mustard
1/2teaspoon cayenne pepper
coarse salt and freshly ground pepper, to taste
1 slab baby back pork ribs (about 2-3 pounds each),
separated into single ribs
1/4cup barbecue sauce, for serving
[1] In a small bowl, whisk together ketchup, sugar,
vinegar, dry mustard, cayenne, salt and pepper.
[2] Add ribs to slow cooker (arrange ribs, bone side up, in
a single row) and toss with sauce.. Cover; cook on low for
7-8 hours.
[3] Serve ribs drizzled with pan juices and extra barbecue
sauce.
[G] Sesame Broccoli
Prep and cook time: 15 minutes
per serving: 101 calories; 4 grams protein; 5 grams total
fat; 3 grams fiber; 0 grams saturated fat; 12 grams
carbohydrates; 0 mgs cholesterol; 262 mgs sodium; 3 WW
points plus
1 medium bunch broccoli
1 tablespoon canola oil
1 tablespoon red wine vinegar
1 tablespoon soy sauce (low sodium)
1 tablespoon sugar
1 tablespoon sesame seeds
[1] Divide the broccoli into spears and steam, covered, in
an inch of water until just tender, about 10 minutes; do not
overcook. Drain and immediately run under cold water.
[2] Meanwhile, in another small saucepan, combine oil,
vinegar, soy sauce, sugar, and sesame seeds; bring to a
boil. Pour sauce over broccoli, turning spears to coat
thoroughly. Serve immediately.
RECIPES FOR MARCH 05 - 8 OF 10
[H] Baked Shrimp and Tomato Gratin Q LC
Prep time: 20 minutes Cook time: 12 minutes
per serving: 317 calories; 30 grams protein; 15 grams
total fat; 1 gram fiber; 6 grams saturated fat; 14 grams
carbohydrates; 190 mgs cholesterol; 498 mgs sodium; 8
WW points plus
2cups seasoned croutons
4teaspoons butter, divided
4teaspoons olive oil, divided
1pound large shrimp, peeled and deveined, tails removed
coarse salt and freshly ground pepper, to taste
2tomatoes , cut into slices
2tablespoons shredded Parmesan cheese
4teaspoons balsamic vinegar
Preheat oven to 450 degrees.
[1] Place croutons in a ziptop bag and, using a rolling pin,
crush until fine crumbs form.
[2] Heat half of the butter and half of the oil in a large
skillet over medium high heat. Add breadcrumbs; cook 3
minutes or until golden brown and fragrant, stirring
frequently.
[3] Coat baking dish* with remaining oil. Arrange shrimp in
a single layer in dish; sprinkle with dash of salt and
pepper. Sprinkle with half of breadcrumb mixture; top with
tomato slices. Sprinkle with another dash of salt and
pepper. Top with remaining breadcrumb mixture; dot with
remaining butter and sprinkle with Parmesan. Bake for 12
RECIPES FOR MARCH 05 - 8 OF 10
[H] Baked Shrimp and Tomato Gratin Q LC
Prep time: 20 minutes Cook time: 12 minutes
per serving: 317 calories; 30 grams protein; 15 grams
total fat; 1 gram fiber; 6 grams saturated fat; 14 grams
carbohydrates; 190 mgs cholesterol; 498 mgs sodium; 8
WW points plus
2cups seasoned croutons
4teaspoons butter, divided
4teaspoons olive oil, divided
1pound large shrimp, peeled and deveined, tails removed
coarse salt and freshly ground pepper, to taste
2tomatoes , cut into slices
2tablespoons shredded Parmesan cheese
4teaspoons balsamic vinegar
Preheat oven to 450 degrees.
[1] Place croutons in a ziptop bag and, using a rolling pin,
crush until fine crumbs form.
[2] Heat half of the butter and half of the oil in a large
skillet over medium high heat. Add breadcrumbs; cook 3
minutes or until golden brown and fragrant, stirring
frequently.
[3] Coat baking dish* with remaining oil. Arrange shrimp in
a single layer in dish; sprinkle with dash of salt and
pepper. Sprinkle with half of breadcrumb mixture; top with
tomato slices. Sprinkle with another dash of salt and
pepper. Top with remaining breadcrumb mixture; dot with
remaining butter and sprinkle with Parmesan. Bake for 12
minutes or until the shrimp are done. Drizzle with vinegar.
*Baking dish sizes:
7 x 3 loaf pan (for 2), 8 x 8 pan (for 4), 13 x 9 pan (for 6-8)
[H] Parmesan Polenta
Prep and cook time: 25 minutes
per serving: 263 calories; 8 grams protein; 15 grams total
fat; 2 grams fiber; 9 grams saturated fat; 24 grams
carbohydrates; 75 mgs cholesterol; 799 mgs sodium; 7
WW points plus
4 1/2cups water
1/2 tablespoon coarse salt
1 1/4cups yellow cornmeal
3/4 cup shredded Parmesan cheese
3/4 cup milk
5 tablespoons unsalted butter, at room temperature,
cut into 1/2-inch pieces
2 tablespoons Italian parsley, chopped
coarse salt and freshly ground pepper, to taste
[1] Bring the water to a boil in a large, heavy pot. Add the
salt. Gradually whisk in the cornmeal. Reduce the heat to
low and cook, stirring often, until the mixture thickens and
the cornmeal is tender, 15 to 20 minutes. Remove the pot
from the heat.
[2] Add the cheese, milk, butter, and parsley. Stir until the
butter and cheese have melted. Season with salt and
pepper, to taste. Transfer the polenta to a bowl and
serve.
RECIPES FOR MARCH 05 - 9 OF 10
[I] Herb Crusted Pork Loin SG LC
Prep time: 10 minutes Cook time: 1 hour+
NOTE: this takes a little longer to cook
3 pounds pork loin roast, with fat left on
1 tablespoon coarse salt
2 tablespoons olive oil
4 garlic clove(s), minced
1 teaspoon dried thyme
Preheat oven to 400 degrees.
[1] Place the pork loin on a rack in a roasting pan.
Combine salt, oil, garlic, thyme, basil and rosemary in a
small bowl. With your fingers, massage the mixture onto
the pork loin, covering all of the meat and fat.
[2] Roast the pork roast until cooked through and until a
RECIPES FOR MARCH 05 - 9 OF 10
[I] Herb Crusted Pork Loin SG LC
Prep time: 10 minutes Cook time: 1 hour+
NOTE: this takes a little longer to cook
per serving: 394 calories; 63 grams protein; 13 grams
total fat; 0 grams fiber; 3 grams saturated fat; 1 gram
carbohydrates; 154 mgs cholesterol; 2285 mgs sodium; 9
WW points plus
3 pounds pork loin roast, with fat left on
1 tablespoon coarse salt
2 tablespoons olive oil
4 garlic clove(s), minced
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried rosemary
Preheat oven to 400 degrees.
[1] Place the pork loin on a rack in a roasting pan.
Combine salt, oil, garlic, thyme, basil and rosemary in a
small bowl. With your fingers, massage the mixture onto
the pork loin, covering all of the meat and fat.
[2] Roast the pork roast until cooked through and until a
meat thermometer reads 140 degrees. This should take
about 45+ minutes. Allow roast to sit for about 20 minutes
before carving. It will continue to cook while it rests.
[I] Smashed Potatoes with Lemon and Parsley
Prep and cook time: 45 minutes
per serving: 274 calories; 3 grams protein; 18 grams total
fat; 4 grams fiber; 3 grams saturated fat; 25 grams
carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 7 WW
points plus
2 pounds small fingerling potatoes (can sub small new
potatoes)
1/4cup olive oil, plus extra as needed
4 garlic clove(s), peeled and halved
DRESSING
3 tablespoons olive oil
3 tablespoons lemon juice
2 tablespoons Italian parsley, chopped
1 teaspoon dried thyme
2 whole lemons , zested
coarse salt and freshly ground pepper, to taste
[1] For the potatoes: Put the potatoes in a large stockpot
with enough cold water to cover by at least 2 inches. Bring
the water to a boil over medium heat and cook until the
potatoes are tender, about 20 minutes. Drain the potatoes
in a colander and allow to dry for 5 minutes. Using the
palm of your hand, gently press the potatoes until lightly
smashed.
[2] In a large, nonstick skillet, heat oil over medium high
heat. Add the garlic and cook until fragrant and lightly
brown, about 1 minute. Remove the garlic and discard. In
batches, add the potatoes and cook, without stirring, until
the bottoms turn golden brown, about 5 to 8 minutes.
Using a spatula, turn the potatoes over and cook, drizzling
with oil, if needed, until golden brown on the other side,
for another 5 to 8 minutes.
[3] For the dressing: In a small bowl, whisk together the
oil, lemon juice, parsley, thyme, and lemon zest. Season
with salt and pepper, to taste.
[4] Spoon the dressing over the potatoes and toss gently
until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.
RECIPES FOR MARCH 05 - 10 OF 10
[J] Bean and Kale Soup with Jumbo Croutons V
Prep and cook time: 45 minutes
4 tablespoons olive oil, divided
1/2 yellow onion , chopped
[1] Heat half the olive oil in a large pot over medium heat.
Add onion and garlic; cook until transparent, about 5
minutes. Add carrots and celery and cook, stirring often, 5
minutes. Stir in broth and beans, then bring to a boil.
RECIPES FOR MARCH 05 - 10 OF 10
[J] Bean and Kale Soup with Jumbo Croutons V
Prep and cook time: 45 minutes
per serving: 365 calories; 18 grams protein; 13 grams
total fat; 9 grams fiber; 4 grams saturated fat; 46 grams
carbohydrates; 10 mgs cholesterol; 1919 mgs sodium; 9
WW points plus
4 tablespoons olive oil, divided
1/2 yellow onion , chopped
1 teaspoon garlic, minced
2 carrots , peeled and thinly sliced
2 stalks celery, chopped into 1-inch pieces
32 ounces vegetable broth
1 15.5-ounce can cannellini beans, rinsed and drained
1 14.5-ounce can diced tomatoes with basil
1 bunch kale, stems trimmed and chopped
3 teaspoons dried basil
1 teaspoon dried parsley flakes
1/2 loaf ciabatta bread , ripped into 1 1/2-inch pieces
1/4 tablespoon black pepper
1/4 teaspoon garlic salt
1/4 cup shredded Parmesan cheese
[1] Heat half the olive oil in a large pot over medium heat.
Add onion and garlic; cook until transparent, about 5
minutes. Add carrots and celery and cook, stirring often, 5
minutes. Stir in broth and beans, then bring to a boil.
Reduce heat, cover, and simmer about 15 minutes. Add
tomatoes, kale, basil and parsley and simmer another 15
minutes, covered.
[2] Meanwhile, preheat oven to 350 degrees. Lay bread
pieces on a rimmed baking sheet in a single layer. Drizzle
evenly with remaining olive oil and sprinkle with pepper
and garlic salt. Toast in oven until slightly golden, about
10 minutes. Set croutons aside.
[3] Divide soup among serving bowls and top each with a
few warm croutons and sprinkle with Parmesan.
[J] Tangy Garden Salad
Prep time: 10 minutes
per serving: 166 calories; 2 grams protein; 16 grams total
fat; 4 grams fiber; 3 grams saturated fat; 8 grams
carbohydrates; 0 mgs cholesterol; 9 mgs sodium; 5 WW
points plus
2 tomatoes , cored and sliced
1 avocado , pitted and sliced
1/2 red onion , chopped
1/4 cup prepared balsamic vinaigrette dressing
2 tablespoons lemon juice
2 tablespoons Italian parsley, chopped
[1] Arrange tomatoes on a platter in an overlapping spiral;
top with avocado and onion. Drizzle with enough dressing
to coat and sprinkle with lemon juice and parsley.
March 2012
40 Clove Garlic Chicken
COOKING DIRECTIONS
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
SIDE SELECTIONS
March 2012
Belgian Beef Stew
COOKING DIRECTIONS
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until
heated through.
SIDE SELECTIONS
Corn Bread, Egg Noodles
March 2012
40 Clove Garlic Chicken
COOKING DIRECTIONS
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
SIDE SELECTIONS
Steamed Kale, Caesar Salad
March 2012
Belgian Beef Stew
COOKING DIRECTIONS
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until
heated through.
SIDE SELECTIONS
Corn Bread, Egg Noodles
March 2012
Blackjack Flank Steak
COOKING DIRECTIONS
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
SIDE SELECTIONS
Steamed Green Beans, Roasted New Potatoes
March 2012
Blue Cheese Spinach Prosciutto Stuffed Chicken
Breasts
COOKING DIRECTIONS
COOKING INSTRUCTIONS:
Thaw.
1 Preheat oven to 350 degrees and bake
uncovered for 30 minutes or until juices run clear.
SIDE SELECTIONS
Steamed Green Beans, French Bread
March 2012
Meatball Cannellini Soup
COOKING DIRECTIONS
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
SIDE SELECTIONS
Biscuits, Salad with Creamy Italian Dressing
Post this dinner summary on your freezer to keep track of what you have.
Simply check it off after you have prepared the meal.
QTY MEAL COOKING METHOD EST COOKING TIME SIDE SUGGESTION
_____
[A] 40 Clove Garlic Chicken
Thaw
Oven 1 hour 15 minutes Steamed Kale
Caesar Salad
[B] Belgian Beef Stew
Stovetop 20-30 minutes Corn Bread
Post this dinner summary on your freezer to keep track of what you have.
Simply check it off after you have prepared the meal.
QTY MEAL COOKING METHOD EST COOKING TIME SIDE SUGGESTION
_____
[A] 40 Clove Garlic Chicken
Thaw
Oven 1 hour 15 minutes Steamed Kale
Caesar Salad
_____
[B] Belgian Beef Stew
Thaw
Stovetop 20-30 minutes Corn Bread
Egg Noodles
_____
[C] Blackjack Flank Steak
Thaw
Grill 15-20 minutes Steamed Green Beans
Roasted New Potatoes
_____
[D] Blue Cheese Spinach
Prosciutto Stuffed Chicken
Breasts
Thaw
Oven 30 minutes Steamed Green Beans
French Bread
_____
[E] Meatball Cannellini
Soup
Thaw
Stovetop 20 minutes Biscuits
Salad with Creamy Italian Dressing
Sunday, January 15, 2012
Week of 1/16/2012
Serving Size: 4 People
[A] Pistachio-Stuffed Chicken Breasts
[B] Slow Cooker Anaheim Beef Roast Wraps | Green Salad with Mexican Dressing
[C] Sticky Chicky | Steamed Carrots With Honey and Mint
[D] Quick Quiche Lorraine | Tossed Green Salad with Grapes and Nectarines
[E] Italian Wedding Zuppa | Fresh Sourdough Bread
Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category for you to write in your own ingredients.
What You Need But May Already Have
balsamic vinegar
butter
coarse salt
crushed red pepper flakes
dried oregano
dried sage
freshly ground pepper
garlic, minced
ginger, minced
ground cardamom
ground cumin
ground red pepper
honey
jasmine rice
milk
olive oil
soy sauce (low sodium)
sugar
Worcestershire sauce
Frozen
1 9-inch frozen deep dish pie crust D
Meat, Fish, Poultry
8 bacon slices D
2 pounds beef chuck roast B
4 bone-in chicken breasts, skin on A
1 1/4 pounds chicken tenders C
1/2 pound ground pork E
Produce
1 avocado B
1 bunch green grapes D
1 lemon A
2 nectarines D
2 Roma tomatoes B
8 ounces fresh spinach E
1 5-ounce bag mixed baby greens D
1 head Romaine lettuce B
1 white onion B
2 yellow onions D E
4 carrots E
6 dried Anaheim chiles B
1 head garlic E
1 jicama root B
2 10-ounce bag shredded carrots C
1 bunch fresh cilantro A
1 .66-ounce package fresh mint C
Bread
4 large flour tortillas B
1 loaf sourdough bread E
Nuts
1 10-ounce can unsalted, shelled pistachio nuts A
Dairy
1 cup half-and-half D
4 large eggs D
1/8 cup sour cream B
Cheese
1 cup shredded Mexican blend cheese B
1/2 cup shredded Parmesan cheese E
1 cup Swiss cheese D
Canned Goods/Sauce
2 14.5 -ounce cans beef broth B
2 14-ounce cans chicken broth E
Pasta/Rice
1 cup long grain rice B
4 ounces orzo pasta E
Asian Aisle
1/4 cup panko bread crumbs E
Hispanic Aisle
1/4 cup prepared chunky salsa B
RECIPES FOR JANUARY 16 - 1 OF 5
[A] Pistachio-Stuffed Chicken Breasts
Prep time: 20 minutes
4 bone-in chicken breasts, skin on
1 cup unsalted, shelled pistachio nuts
2 cups fresh cilantro, chopped
2 tablespoons lemon juice
1 teaspoon garlic, minced
1 teaspoon ground cardamom
1/2 teaspoon coarse salt
1/2 cup olive oil
freshly ground pepper
per serving: 450 calories; 41 grams protein; 29 grams total fat; 2 grams fiber; 4 grams saturated fat; 7 grams carbohydrates; 91 mgs cholesterol; 401 mgs sodium; 12 WW points plus Preheat oven to 400 degrees.
[1] Toast pistachios on baking sheet until golden, about 7 minutes, let cool. Transfer to a food processor. Add cilantro, lemon juice, garlic, cardamom and salt to the food processor. Pulse until coarse paste forms. With machine running, gradually add in the olive oil. Season pesto with pepper.
[2] Using your fingers, gently loosen skin from 1 side of each chicken breast, forming a pocket. Spread 1 tablespoon pesto evenly under skin of each. Reserve the remaining pesto in a small freezer ziptop bag or a small plastic container. Sprinkle chicken generously with salt and pepper.
1. Line a cookie sheet with aluminum foil and spray with cooking spray. Place chicken breasts, skin side up and roast until cooked through, about 25-30 minutes.
2. Place the reserved pesto into a small bowl and heat slightly in the microwave. Add a little olive oil, if needed to thin. Serve pesto sauce with the chicken breasts.
RECIPES FOR JANUARY 16 - 2 OF 5
[B] Slow Cooker Anaheim Beef Roast Wraps
Prep time: 40 minutes Cook time: 6-8 hours on low
Note: If you like your beef less spicy, decrease the amount of chiles.
6 dried Anaheim chiles , stemmed, seeded, rinsed
3 cups beef broth, divided
1 white onion , cut into chunks
2 teaspoons garlic, minced
2 teaspoons ground cumin
1/2 teaspoon dried oregano
2 pounds beef chuck roast
coarse salt and freshly ground pepper, to taste
1 tablespoon olive oil
1 cup long grain rice
2 cups water
1 avocado , peeled, pitted and chopped
1 cup shredded Mexican blend cheese
4 large flour tortillas
per serving: 574 calories; 32 grams protein; 31 grams total fat; 4 grams fiber; 12 gram saturated fat; 41 grams carbohydrates; 80 mgs cholesterol; 860 mgs sodium; 15 WW points plus [1] Put chiles in a food processor or a blender. Bring half of beef broth to a boil, then pour boiling broth over chiles. Let stand, stirring occasionally, until chiles have softened, about 10 minutes.
[2] Add onion, garlic, cumin and oregano and whirl until very smooth.
[3] While chiles are standing in broth, sprinkle roast generously with salt and pepper. Heat oil in a large pot over medium high heat, then add roast and brown on all sides, about 10 minutes total.
[4] Place roast in slow cooker and pour chile mixture over meat. Add remaining broth (broth mixture should come at least half way up sides of roast, if necessary, add more). Cook for 3-4 hours on high. When roast is cool enough to handle, remove string, and pull into chunks with two forks, discarding excess fat.
[5] During the last 30 minutes that beef is cooking, bring water to a boil in a saucepan, then add rice, stir, and reduce heat to medium low. Cover and simmer for 20-25 minutes, or until all liquid is absorbed. Warm tortillas gently in a skillet over low heat or for 30 seconds in the microwave. Layer each tortilla with beef, rice, avocado and cheese, wrap up and enjoy!
[B] Green Salad with Mexican Dressing
Prep time: 10 minutes
1/2 head Romaine lettuce
1 jicama root , sliced into batons
2 Roma tomatoes , sliced
DRESSING
1/4 cup prepared chunky salsa
2 tablespoons sour cream
1 tablespoon milk
per serving: 87 calories; 2 grams protein; 2 grams total fat; 9 grams fiber; 1 gram saturated fat; 16 grams carbohydrates; 4 mgs cholesterol; 25 mgs sodium; 2 WW points plus [1] In a medium bowl, toss lettuce, jicama and tomatoes together to combine.
[2] For dressing: In a small bowl mix salsa, sour cream, and milk to combine.
[3] Toss salad with enough dressing to coat.
RECIPES FOR JANUARY 16 - 3 OF 5
[C] Sticky Chicky
Prep time: 5 minutes Marinate time: all day
Cook time: 25 minutes
1/2 cup balsamic vinegar
1/2 cup soy sauce (low sodium)
1/2 cup sugar
1 teaspoon garlic, minced
1 tablespoon ginger, minced
freshly ground pepper
1 1/4 pounds chicken tenders
1 cup jasmine rice
per serving: 367 calories; 32 grams protein; 2 grams total fat; 1 gram fiber; 1 gram saturated fat; 52 grams carbohydrates; 68 mgs cholesterol; 979 mgs sodium; 9 WW points plus [1] In a large resealable bag combine vinegar, soy sauce, sugar, garlic, ginger and pepper. Mix until the sugar dissolves. Add chicken and turn to coat. Refrigerate all day.
[2] Preheat oven to 200 degrees. Transfer chicken and marinade to a large heavy nonstick skillet. Bring to a boil over medium heat. Reduce heat to low, cover the skillet and simmer for 15 minutes, stirring and turning chicken occasionally. Transfer chicken to a plate, cover and place in oven to keep warm.
[3] Cook rice according to package instructions.
[4] Increase heat to medium and bring the remaining marinade to a boil in the skillet. Reduce heat to low and cook until syrupy, stirring constantly, about 8-10 minutes. Return chicken to the skillet, coat it with the sauce, and serve immediately over rice.
[C] Steamed Carrots With Honey and Mint
Prep and cook time: 15 minutes
2 10-ounce bag shredded carrots
1 tablespoon butter
1 tablespoon honey
1 tablespoon fresh mint, minced
1/4 teaspoon coarse salt
per serving: 86 calories; 1 gram protein; 3 grams total fat; 3 grams fiber; 2 grams saturated fat; 15 grams carbohydrates; 8 mgs cholesterol; 75 mgs sodium; 2 WW points plus [1] Bring 1 inch of water to a boil in a medium saucepan. Add carrots cover and cook until tender crisp, 4 to 5 minutes.
[2] Drain carrots in colander. Add butter, honey, mint and salt to saucepan. Cook over low heat until butter is melted. Return carrots to pan and toss until well coated.
RECIPES FOR JANUARY 16 - 4 OF 5
[D] Quick Quiche Lorraine
Prep time: 15 minutes Cook time: 45 minutes
1 9-inch frozen deep dish pie crust
8 bacon slices, crisply cooked, crumbled
1/4 yellow onion , finely chopped
1 cup Swiss cheese, shredded
4 large eggs
1 cup half-and-half
coarse salt and freshly ground pepper, to taste
1/2 teaspoon ground red pepper
per serving: 420 calories; 15 grams protein; 33 grams total fat; 0 grams fiber; 13 grams saturated fat; 15 grams carbohydrates; 193 mgs cholesterol; 584 mgs sodium; 11 WW points plus NOTE: if you don’t have a deep-dish piecrust, then decrease eggs and whipping cream slightly.
Preheat oven to 350 degrees.
[1] Bake the crust according to package instructions. Cook bacon in a large skillet over medium high heat, about 7-8 minutes, and remove to a plate. Discard all but a thin coating of bacon grease. Add onion and sauté for 3-4 minutes.
[2] Reduce oven temperature to 325 degrees. Sprinkle bacon, cheese and onion in pie crust. In medium bowl, beat eggs slightly; beat in half and half, salt, pepper and red pepper. Pour into quiche dish.
[3] Bake 45 to 50 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.
[D] Tossed Green Salad with Grapes and Nectarines
Prep time: 10 minutes
DRESSING
2 tablespoons honey
1 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons olive oil
1/2 teaspoon crushed red pepper flakes
SALAD
2 cups green grapes
2 nectarines , pitted and coarsely diced
4 cups mixed baby greens
coarse salt and freshly ground pepper, to taste
per serving: 169 calories; 2 grams protein; 5 grams total fat; 2 grams fiber; 1 gram saturated fat; 31 grams carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 5 WW points plus [1] Combine honey, vinegar, oil and crushed red pepper in a small bowl and mix until well blended. Stir into fruit mixture in a medium bowl and allow to marinate until ready to serve. Toss fruit mixture with greens and serve on salad plates. Sprinkle with salt, if desired, and ground pepper.
RECIPES FOR JANUARY 16 - 5 OF 5
[E] Italian Wedding Zuppa
Prep and cook time: 45 minutes
1 tablespoon olive oil
1 yellow onion , finely chopped
4 carrots , sliced
2 garlic clove(s), finely chopped, divided
2 teaspoons Worcestershire sauce, divided
2 teaspoons dried sage, divided, more to taste
3 cups chicken broth
3 cups water
1/2 pound ground pork
1 tablespoon shredded Parmesan cheese
3 tablespoons panko bread crumbs
1/2 cup orzo pasta
8 ounces fresh spinach
1/2 cup shredded Parmesan cheese, for topping
per serving: 429 calories; 25 grams protein; 22 grams total fat; 5 grams fiber; 9 grams saturated fat; 33 grams carbohydrates; 55 mgs cholesterol; 1119 mgs sodium; 11 WW points plus [1] Heat the olive oil in a large stockpot over medium-high heat. Add the onion and carrots and cook, stirring, until slightly softened, about 4 minutes. Add half each of the garlic. Worcestershire sauce and sage; cook 1 minute.
[2] Add the chicken broth, water and bring to a boil. Cover, reduce the heat to medium and simmer until the vegetables are tender, about 7 minutes.
[3] Meanwhile, mix the pork, Parmesan cheese, breadcrumbs, the remaining garlic, Worcestershire sauce and sage in a bowl. Form into 1-inch meatballs.
[4] Increase the heat to medium high and bring the soup to a boil. Stir in the orzo and cook 6 minutes. Add the meatballs and cook until they are firm and float to the top, about 8 more minutes. Stir in the spinach and cook until wilted, about 1 more minute. Ladle the soup into bowls and top with extra Parmesan.
Serve with buttermilk biscuits and steamed asparagus.
[E] Fresh Sourdough Bread
Prep and cook time: 12 minutes
1/2 loaf sourdough bread, sliced
4 tablespoons butter
per serving: 189 calories; 3 grams protein; 12 grams total fat; 1 gram fiber; 7 grams saturated fat; 17 grams carbohydrates; 31 mgs cholesterol; 196 mgs sodium; 5 WW points plus Preheat oven to 300 degrees.
[1] Wrap the bread in foil and place in the oven for 10 minutes or until warm. Serve with butter.
[A] Pistachio-Stuffed Chicken Breasts
[B] Slow Cooker Anaheim Beef Roast Wraps | Green Salad with Mexican Dressing
[C] Sticky Chicky | Steamed Carrots With Honey and Mint
[D] Quick Quiche Lorraine | Tossed Green Salad with Grapes and Nectarines
[E] Italian Wedding Zuppa | Fresh Sourdough Bread
Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category for you to write in your own ingredients.
What You Need But May Already Have
balsamic vinegar
butter
coarse salt
crushed red pepper flakes
dried oregano
dried sage
freshly ground pepper
garlic, minced
ginger, minced
ground cardamom
ground cumin
ground red pepper
honey
jasmine rice
milk
olive oil
soy sauce (low sodium)
sugar
Worcestershire sauce
Frozen
1 9-inch frozen deep dish pie crust D
Meat, Fish, Poultry
8 bacon slices D
2 pounds beef chuck roast B
4 bone-in chicken breasts, skin on A
1 1/4 pounds chicken tenders C
1/2 pound ground pork E
Produce
1 avocado B
1 bunch green grapes D
1 lemon A
2 nectarines D
2 Roma tomatoes B
8 ounces fresh spinach E
1 5-ounce bag mixed baby greens D
1 head Romaine lettuce B
1 white onion B
2 yellow onions D E
4 carrots E
6 dried Anaheim chiles B
1 head garlic E
1 jicama root B
2 10-ounce bag shredded carrots C
1 bunch fresh cilantro A
1 .66-ounce package fresh mint C
Bread
4 large flour tortillas B
1 loaf sourdough bread E
Nuts
1 10-ounce can unsalted, shelled pistachio nuts A
Dairy
1 cup half-and-half D
4 large eggs D
1/8 cup sour cream B
Cheese
1 cup shredded Mexican blend cheese B
1/2 cup shredded Parmesan cheese E
1 cup Swiss cheese D
Canned Goods/Sauce
2 14.5 -ounce cans beef broth B
2 14-ounce cans chicken broth E
Pasta/Rice
1 cup long grain rice B
4 ounces orzo pasta E
Asian Aisle
1/4 cup panko bread crumbs E
Hispanic Aisle
1/4 cup prepared chunky salsa B
RECIPES FOR JANUARY 16 - 1 OF 5
[A] Pistachio-Stuffed Chicken Breasts
Prep time: 20 minutes
4 bone-in chicken breasts, skin on
1 cup unsalted, shelled pistachio nuts
2 cups fresh cilantro, chopped
2 tablespoons lemon juice
1 teaspoon garlic, minced
1 teaspoon ground cardamom
1/2 teaspoon coarse salt
1/2 cup olive oil
freshly ground pepper
per serving: 450 calories; 41 grams protein; 29 grams total fat; 2 grams fiber; 4 grams saturated fat; 7 grams carbohydrates; 91 mgs cholesterol; 401 mgs sodium; 12 WW points plus Preheat oven to 400 degrees.
[1] Toast pistachios on baking sheet until golden, about 7 minutes, let cool. Transfer to a food processor. Add cilantro, lemon juice, garlic, cardamom and salt to the food processor. Pulse until coarse paste forms. With machine running, gradually add in the olive oil. Season pesto with pepper.
[2] Using your fingers, gently loosen skin from 1 side of each chicken breast, forming a pocket. Spread 1 tablespoon pesto evenly under skin of each. Reserve the remaining pesto in a small freezer ziptop bag or a small plastic container. Sprinkle chicken generously with salt and pepper.
1. Line a cookie sheet with aluminum foil and spray with cooking spray. Place chicken breasts, skin side up and roast until cooked through, about 25-30 minutes.
2. Place the reserved pesto into a small bowl and heat slightly in the microwave. Add a little olive oil, if needed to thin. Serve pesto sauce with the chicken breasts.
RECIPES FOR JANUARY 16 - 2 OF 5
[B] Slow Cooker Anaheim Beef Roast Wraps
Prep time: 40 minutes Cook time: 6-8 hours on low
Note: If you like your beef less spicy, decrease the amount of chiles.
6 dried Anaheim chiles , stemmed, seeded, rinsed
3 cups beef broth, divided
1 white onion , cut into chunks
2 teaspoons garlic, minced
2 teaspoons ground cumin
1/2 teaspoon dried oregano
2 pounds beef chuck roast
coarse salt and freshly ground pepper, to taste
1 tablespoon olive oil
1 cup long grain rice
2 cups water
1 avocado , peeled, pitted and chopped
1 cup shredded Mexican blend cheese
4 large flour tortillas
per serving: 574 calories; 32 grams protein; 31 grams total fat; 4 grams fiber; 12 gram saturated fat; 41 grams carbohydrates; 80 mgs cholesterol; 860 mgs sodium; 15 WW points plus [1] Put chiles in a food processor or a blender. Bring half of beef broth to a boil, then pour boiling broth over chiles. Let stand, stirring occasionally, until chiles have softened, about 10 minutes.
[2] Add onion, garlic, cumin and oregano and whirl until very smooth.
[3] While chiles are standing in broth, sprinkle roast generously with salt and pepper. Heat oil in a large pot over medium high heat, then add roast and brown on all sides, about 10 minutes total.
[4] Place roast in slow cooker and pour chile mixture over meat. Add remaining broth (broth mixture should come at least half way up sides of roast, if necessary, add more). Cook for 3-4 hours on high. When roast is cool enough to handle, remove string, and pull into chunks with two forks, discarding excess fat.
[5] During the last 30 minutes that beef is cooking, bring water to a boil in a saucepan, then add rice, stir, and reduce heat to medium low. Cover and simmer for 20-25 minutes, or until all liquid is absorbed. Warm tortillas gently in a skillet over low heat or for 30 seconds in the microwave. Layer each tortilla with beef, rice, avocado and cheese, wrap up and enjoy!
[B] Green Salad with Mexican Dressing
Prep time: 10 minutes
1/2 head Romaine lettuce
1 jicama root , sliced into batons
2 Roma tomatoes , sliced
DRESSING
1/4 cup prepared chunky salsa
2 tablespoons sour cream
1 tablespoon milk
per serving: 87 calories; 2 grams protein; 2 grams total fat; 9 grams fiber; 1 gram saturated fat; 16 grams carbohydrates; 4 mgs cholesterol; 25 mgs sodium; 2 WW points plus [1] In a medium bowl, toss lettuce, jicama and tomatoes together to combine.
[2] For dressing: In a small bowl mix salsa, sour cream, and milk to combine.
[3] Toss salad with enough dressing to coat.
RECIPES FOR JANUARY 16 - 3 OF 5
[C] Sticky Chicky
Prep time: 5 minutes Marinate time: all day
Cook time: 25 minutes
1/2 cup balsamic vinegar
1/2 cup soy sauce (low sodium)
1/2 cup sugar
1 teaspoon garlic, minced
1 tablespoon ginger, minced
freshly ground pepper
1 1/4 pounds chicken tenders
1 cup jasmine rice
per serving: 367 calories; 32 grams protein; 2 grams total fat; 1 gram fiber; 1 gram saturated fat; 52 grams carbohydrates; 68 mgs cholesterol; 979 mgs sodium; 9 WW points plus [1] In a large resealable bag combine vinegar, soy sauce, sugar, garlic, ginger and pepper. Mix until the sugar dissolves. Add chicken and turn to coat. Refrigerate all day.
[2] Preheat oven to 200 degrees. Transfer chicken and marinade to a large heavy nonstick skillet. Bring to a boil over medium heat. Reduce heat to low, cover the skillet and simmer for 15 minutes, stirring and turning chicken occasionally. Transfer chicken to a plate, cover and place in oven to keep warm.
[3] Cook rice according to package instructions.
[4] Increase heat to medium and bring the remaining marinade to a boil in the skillet. Reduce heat to low and cook until syrupy, stirring constantly, about 8-10 minutes. Return chicken to the skillet, coat it with the sauce, and serve immediately over rice.
[C] Steamed Carrots With Honey and Mint
Prep and cook time: 15 minutes
2 10-ounce bag shredded carrots
1 tablespoon butter
1 tablespoon honey
1 tablespoon fresh mint, minced
1/4 teaspoon coarse salt
per serving: 86 calories; 1 gram protein; 3 grams total fat; 3 grams fiber; 2 grams saturated fat; 15 grams carbohydrates; 8 mgs cholesterol; 75 mgs sodium; 2 WW points plus [1] Bring 1 inch of water to a boil in a medium saucepan. Add carrots cover and cook until tender crisp, 4 to 5 minutes.
[2] Drain carrots in colander. Add butter, honey, mint and salt to saucepan. Cook over low heat until butter is melted. Return carrots to pan and toss until well coated.
RECIPES FOR JANUARY 16 - 4 OF 5
[D] Quick Quiche Lorraine
Prep time: 15 minutes Cook time: 45 minutes
1 9-inch frozen deep dish pie crust
8 bacon slices, crisply cooked, crumbled
1/4 yellow onion , finely chopped
1 cup Swiss cheese, shredded
4 large eggs
1 cup half-and-half
coarse salt and freshly ground pepper, to taste
1/2 teaspoon ground red pepper
per serving: 420 calories; 15 grams protein; 33 grams total fat; 0 grams fiber; 13 grams saturated fat; 15 grams carbohydrates; 193 mgs cholesterol; 584 mgs sodium; 11 WW points plus NOTE: if you don’t have a deep-dish piecrust, then decrease eggs and whipping cream slightly.
Preheat oven to 350 degrees.
[1] Bake the crust according to package instructions. Cook bacon in a large skillet over medium high heat, about 7-8 minutes, and remove to a plate. Discard all but a thin coating of bacon grease. Add onion and sauté for 3-4 minutes.
[2] Reduce oven temperature to 325 degrees. Sprinkle bacon, cheese and onion in pie crust. In medium bowl, beat eggs slightly; beat in half and half, salt, pepper and red pepper. Pour into quiche dish.
[3] Bake 45 to 50 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.
[D] Tossed Green Salad with Grapes and Nectarines
Prep time: 10 minutes
DRESSING
2 tablespoons honey
1 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons olive oil
1/2 teaspoon crushed red pepper flakes
SALAD
2 cups green grapes
2 nectarines , pitted and coarsely diced
4 cups mixed baby greens
coarse salt and freshly ground pepper, to taste
per serving: 169 calories; 2 grams protein; 5 grams total fat; 2 grams fiber; 1 gram saturated fat; 31 grams carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 5 WW points plus [1] Combine honey, vinegar, oil and crushed red pepper in a small bowl and mix until well blended. Stir into fruit mixture in a medium bowl and allow to marinate until ready to serve. Toss fruit mixture with greens and serve on salad plates. Sprinkle with salt, if desired, and ground pepper.
RECIPES FOR JANUARY 16 - 5 OF 5
[E] Italian Wedding Zuppa
Prep and cook time: 45 minutes
1 tablespoon olive oil
1 yellow onion , finely chopped
4 carrots , sliced
2 garlic clove(s), finely chopped, divided
2 teaspoons Worcestershire sauce, divided
2 teaspoons dried sage, divided, more to taste
3 cups chicken broth
3 cups water
1/2 pound ground pork
1 tablespoon shredded Parmesan cheese
3 tablespoons panko bread crumbs
1/2 cup orzo pasta
8 ounces fresh spinach
1/2 cup shredded Parmesan cheese, for topping
per serving: 429 calories; 25 grams protein; 22 grams total fat; 5 grams fiber; 9 grams saturated fat; 33 grams carbohydrates; 55 mgs cholesterol; 1119 mgs sodium; 11 WW points plus [1] Heat the olive oil in a large stockpot over medium-high heat. Add the onion and carrots and cook, stirring, until slightly softened, about 4 minutes. Add half each of the garlic. Worcestershire sauce and sage; cook 1 minute.
[2] Add the chicken broth, water and bring to a boil. Cover, reduce the heat to medium and simmer until the vegetables are tender, about 7 minutes.
[3] Meanwhile, mix the pork, Parmesan cheese, breadcrumbs, the remaining garlic, Worcestershire sauce and sage in a bowl. Form into 1-inch meatballs.
[4] Increase the heat to medium high and bring the soup to a boil. Stir in the orzo and cook 6 minutes. Add the meatballs and cook until they are firm and float to the top, about 8 more minutes. Stir in the spinach and cook until wilted, about 1 more minute. Ladle the soup into bowls and top with extra Parmesan.
Serve with buttermilk biscuits and steamed asparagus.
[E] Fresh Sourdough Bread
Prep and cook time: 12 minutes
1/2 loaf sourdough bread, sliced
4 tablespoons butter
per serving: 189 calories; 3 grams protein; 12 grams total fat; 1 gram fiber; 7 grams saturated fat; 17 grams carbohydrates; 31 mgs cholesterol; 196 mgs sodium; 5 WW points plus Preheat oven to 300 degrees.
[1] Wrap the bread in foil and place in the oven for 10 minutes or until warm. Serve with butter.
Thursday, January 5, 2012
Menu and Shopping List for week of January 9th 2012
Serving Size: 4 People
Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category for you to write in your own ingredients.
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