Saturday 11/6/2010 Sweet and Spicy Flank Steak & Chinese Broccolini

Sweet and Spicy Flank Steak
Prep time: 5 minutes Marinate time: all day Cook time: 10 minutes 1/2 cup white wine 1/3 cup soy sauce (low sodium) 2 tablespoons ketchup 1 1/2 tablespoons brown sugar 1 teaspoon crushed red pepper flakes 2 teaspoons garlic, minced, minced 1 1/2 tablespoons fresh ginger, peeled and minced 1 tablespoon toasted sesame oil 1 1/4 pounds flank steak per serving: 361 calories; 37 grams protein; 16 grams total fat; 0 grams fiber; 6 grams saturated fat; 13 grams carbohydrates; 59 mgs cholesterol; 1077 mgs sodium; 9 weight watcher points		[1] Add wine, soy sauce, ketchup, brown sugar, red pepper flakes, garlic, ginger and sesame oil to a larges zip top bag. Add steak; turn to coat. Let marinate all day, turning occasionally. [2] Preheat broiler. [3] Transfer steak to broiler pan coated with cooking spray. Drain marinade from dish into a medium saucepan; boil for 3 minutes. Broil steak until cooked to desired doneness, about 4 minutes per side for medium-rare. Using tongs, transfer steaks to a cutting board and let stand 5 minutes. Cut crosswise into thin slices and serve, passing the sauce.

Chinese Broccolini
Prep and cook time: 20 minutes 2 bunches broccolini 2 tablespoons butter 2 tablespoons soy sauce (low sodium) 1/4 teaspoon Chinese five-spice powder 1/3 cup dry roasted peanuts, crushed per serving: 238 calories; 12 grams protein; 14 grams total fat; 9 grams fiber; 5 grams saturated fat; 23 grams carbohydrates; 15 mgs cholesterol; 365 mgs sodium; 5 weight watcher points		[1] In a pot filled with 2 inches of water, steam broccolini until the stems are just tender, 4 to 5 minutes. Transfer to a platter. [2] Discard the water. Add the butter, soy sauce, five-spice powder, and 2 teaspoons water and place over medium-low heat, stirring until the butter has melted. [3] Drizzle the mixture over the vegetables, top with the nuts, and serve. Note: broccolini is a green vegetable similar to broccoli but with small florets and long, thin stalks. Although often misidentified as young broccoli, it is a cross between broccoli and kai-lan, Chinese broccoli. You can substitute broccoli if you can't find broccolini in the produce section.

Friday 11/5/2010 Slow Cooker 3-Cheese Mac and Cheese

Slow Cooker 3-Cheese Mac and Cheese
Prep time: 15 minutes Cook time on LOW: 2 1/2 hours 1 cup shredded Italian cheese 1 cup shredded cheddar cheese 2 large eggs 1 1/2 cups evaporated milk 1 1/2 cups milk 1 teaspoon coarse salt 3/4 teaspoon dry mustard 1/4 teaspoon ground red pepper 1/2 teaspoon black pepper 10 ounces small pasta shells, uncooked 1/2 teaspoon nutmeg 1/4 cup Parmesan cheese, shredded per serving: 486 calories; 27 grams protein; 27 grams total fat; 1 gram fiber; 16 grams saturated fat; 133 grams carbohydrates; 34 mgs cholesterol; 548 mgs sodium; 12 weight watcher points		[1] Combine Italian and cheddar cheeses in a bowl, set aside. Whisk together the eggs, evaporated milk, milk, salt, mustard and peppers in a large bowl. [2] Stir in the pasta and the cheese mixture. Pour the mixture into a lightly greased slow cooker and sprinkle with nutmeg. [3] Cover and cook on low for 2 1/2 hours. Serve sprinkled with Parmesan cheese and serve.

Apple, Grape and Butter Lettuce
Prep time: 10 minutes 2 Fuji apples , cored and thinly sliced 1 head Boston (butter) lettuce, torn 2 cups green grapes, halved 1/4 cup prepared ranch dressing per serving: 211 calories; 12 grams protein; 13 grams total fat; 3 grams fiber; 0 grams saturated fat; 26 grams carbohydrates; 5 mgs cholesterol; 126 mgs sodium; 5 weight watcher points		[1] In a salad bowl, mix together the apples, lettuce and grapes. Toss with enough dressing to coat. Serve on individual salad plates.

Thursday 11/4/2010 Tilapia Piccata with Orzo and Green Beans with Lemon

Tilapia Piccata with Orzo
Prep and cook time: 35 minutes 8 ounces orzo pasta 3/4 cup grape tomatoes, halved   coarse salt and freshly ground pepper, to taste 1/4 cup all purpose flour 2 tablespoons olive oil 1 1/4 pounds tilapia 4 tablespoons butter, divided 1/4 cup white wine 3 tablespoons lemon juice 1 tablespoon capers 1 whole lemon(s), cut into wedges per serving: 483 calories; 32 grams protein; 15 grams total fat; 3 grams fiber; 8 grams saturated fat; 51 grams carbohydrates; 66 mgs cholesterol; 135 mgs sodium; 11 weight watcher points		[1] Cook orzo in a large pot of boiling salted water until cooked through but still trim to the bite. Drain, return to the pot and stir in tomatoes, season with salt and pepper and olive oil. [2] Add flour to a plate and season with salt and pepper. Dredge the fish in the flour mixture. Melt half of the butter in a large nonstick skillet over medium-high heat . [3] Add the fish to the pan and cook for 2 minutes per side, carefully turning. Remove fish from the pan and tent with foil. [4] Add wine, lemon juice and capers to the pan, turn off heat. Add remaining butter to the pan and stir until the butter melt. Serve fish topped with sauce. Serve with pasta and garnish with lemon.

Green Beans with Lemon
Prep and cook time: 10 minutes 1 pound green beans, trimmed 1 tablespoon olive oil 2 tablespoons lemon juice   coarse salt and freshly ground pepper, to taste per serving: 65 calories; 2 grams protein; 4 grams total fat; 4 grams fiber; 0 grams saturated fat; 8 grams carbohydrates; 0 mgs cholesterol; 7 mgs sodium; 1 weight watcher points		[1] In a large saucepan of boiling, salted water, blanch beans for 2 to 3 minutes, or until just tender. Drain beans in a colander and run very cold water over them. [2] Just before serving, in a large bowl toss together beans, oil, lemon juice, and salt and pepper to taste. Serve immediately.

Wednesday 11/3/2010 Roasted Chicken Breasts with Potatoes and Squash

Roasted Chicken Breasts with Potatoes and Squash
Prep time: 10 minutes Cook time: 1 hour NOTE: Omit the Brussels Sprouts, if you desired 2 teaspoons garlic, minced 1 teaspoon salt, divided 3/4 teaspoon black pepper 1/2 teaspoon dried sage 4 bone-in chicken breasts, skin on   olive oil cooking spray 6 medium new potatoes , cut into wedges 1 butternut squash , peeled and cubed 4 tablespoons butter, melted 1/2 pound Brussels sprouts 1 teaspoon garlic, minced, (for potatoes) per serving: 470 calories; 33 grams protein; 13 grams total fat; 7 grams fiber; 8 grams saturated fat; 55 grams carbohydrates; 99 mgs cholesterol; 688 mgs sodium; 10 weight watcher points		Preheat oven to 400 degrees [1] Combine garlic, salt, pepper, and sage in a small bowl. Loosen the skin from the chicken breasts and rub garlic mixture under loosened skin. Place chicken, breast side up, in a baking pan coated with cooking spray. [1] Combine potatoes, squash, Brussels sprouts*, butter, garlic and season with salt and pepper. Arrange vegetable mixture around chicken. Bake for one hour or until a thermometer inserted into meaty part registers 165°. Let stand 10 minutes and serve. To prepare Brussels sprouts: Trim stem and score with an "x" before cooking to allow the stem and leaves to cook evenly.

Garlic Rolls
Prep time: 10 minutes Cook time 15 minutes 1 12-oz package refrigerated biscuits 1 tablespoon butter, melted 1 teaspoon garlic, minced 2 teaspoons Parmesan cheese, grated per serving: 114 calories; 4 grams protein; 3 grams total fat; 1 gram fiber; 2 grams saturated fat; 17 grams carbohydrates; 7 mgs cholesterol; 227 mgs sodium; 2 weight watcher points		Preheat oven to 375 degrees. [1] Place individual biscuits on a greased baking sheet. [2] In a small bowl, stir together the melted butter and garlic. Brush the mixture on the biscuits and sprinkle with Parmesan. [3] Bake the rolls for 10-14 minutes or until golden. Serve warm.

Tuesday 11/2/2010 Zesty Meatball Soup with Cheddar Dill Biscuits

Zesty Meatball Soup
Prep time: 15 minutes Cook time: 20 minutes 1 pound ground beef 2 large eggs 1/2 cup breadcrumbs 1/4 cup fresh mint, chopped 1 teaspoon garlic, minced 1 tablespoon zest of lemon 2 teaspoons olive oil 2 leeks , cleaned and sliced 2 stalks celery, chopped 5 1/2 cups chicken broth 1 14.5-ounce can diced tomatoes, undrained 4 ounces small pasta shells 2 teaspoons 1/4 cup Parmesan cheese per serving: 395 calories; 29 grams protein; 15 grams total fat; 3 grams fiber; 6 grams saturated fat; 36 grams carbohydrates; 125 mgs cholesterol; 1147 mgs sodium; 9 weight watcher points		[1] To make the meatballs: In a large bowl, combine beef, eggs, bread crumbs, mint, garlic, lemon zest, salt and black pepper, to taste. Stir to mix well. Using your hands or a small scoop, shape the mixture into meatballs using about one heaping tablespoon for each. [2] For the soup: Heat the olive oil in a large pot over medium heat. Add leeks and celery and cook 5 minutes, stirring often, until softened. [3] Stir in the broth, tomatoes and bring to a boil. Stir in the pasta and return to a boil. Carefully drop in the meatballs and return to a boil. [4] Reduce the heat to medium-low, cover, and cook about 15 minutes, stirring occasionally, until the pasta is tender and the meatballs are cooked through. Stir in lemon juice and Parmesan and serve.

Cheddar Dill Biscuits
Prep time: 10 minutes Cook time: 15 minutes  2 cups all purpose flour 2 teaspoons baking powder 1 tablespoon sugar 1/2 teaspoon baking soda 1/2 teaspoon coarse salt 5 tablespoons butter, cut into bits 3/4 cup shredded cheddar cheese 2 tablespoons fresh dill, chopped 3/4 cup plain yogurt 1/3 cup milk per serving: 243 calories; 7 grams protein; 12 grams total fat; 1 gram fiber; 7 grams saturated fat; 26 grams carbohydrates; 34 mgs cholesterol; 283 mgs sodium; 6 weight watcher points		Preheat oven to 400 degrees. [1] Using an electric mixer, mix flour, baking powder, sugar, baking soda, and salt. Add butter and mix until mixture resembles coarse meal. Add cheddar cheese and dill and mix until just combined. [2] In a small bowl, whisk together yogurt and milk, then add to flour mixture and mix until dough just comes together. Spoon small mounds of dough about 2 inches apart onto an ungreased large baking sheet and bake until puffed and golden, about 12 to 15 minutes.

11/1/2010 Pork Medallions with Apple Cider Sauce and Pine Nut Salad

Pork Medallions with Apple Cider Sauce   KF LC
Total time: 30 minutes 1 tablespoon vegetable oil 1 1/2 pounds pork tenderloin, trimmed and cut into medallions 1 cup apple cider (can sub apple juice) 1/2 cup dry white wine 1 tablespoon cider vinegar   freshly ground pepper 1 teaspoon Wondra Gold Medal thickening flour per serving: 287 calories; 35 grams protein; 9 grams total fat; 0 grams fiber; 2 grams saturated fat; 8 grams carbohydrates; 109 mgs cholesterol; 88 mgs sodium; 6 weight watcher points		[1] Heat oil in a large sauté pan over medium-high. Sear pork until brown, 5 minutes on each side. [2] Add cider, wine, and vinegar; bring to a boil, cover and cook 5 minutes. Remove lid, reduce heat to medium, and simmer 5 minutes more, turning pork occasionally. [3] Transfer pork to a plate, season with pepper, and tent with foil. [4] Simmer liquids remaining in the pan until reduced, 8–10 minutes. During the last minute, add thickening flour (if needed) to thicken slightly. Spoon the sauce over medallions and serve.

Pine Nut Salad
Prep time: 5 minutes 1/4 cup pine nuts 1/2 head Romaine lettuce, torn 1 tomato , cored and diced 1/4 cup prepared balsamic vinaigrette dressing 1/4 cup Parmesan cheese, grated   freshly ground pepper per serving: 183 calories; 7 grams protein; 16 grams total fat; 2 grams fiber; 4 grams saturated fat; 4 grams carbohydrates; 10 mgs cholesterol; 231 mgs sodium; 5 weight watcher points		[1] Toast the nuts in a small skillet over medium-low heat until golden, careful not to burn! [2] Toss romaine and tomato with dressing; top with cheese, pine nuts and lots of freshly ground black pepper.

This weeks Menu 10/31/2010-11/6/2010

Sunday Asian Beef Lettuce Wraps | Peanut Noodles

Monday   Pork Medallions with Apple Cider Sauce | Pine Nut Salad

Tuesday   Zesty Meatball Soup | Cheddar Dill Biscuits

Wednesday   Roasted Chicken Breasts with Potatoes and Squash | Garlic Rolls

Thursday   Tilapia Piccata with Orzo | Green Beans with Lemon

Friday   Slow Cooker 3-Cheese Mac and Cheese | Apple, Grape and Butter Lettuce Saturday   Sweet and Spicy Flank Steak | Chinese Broccolini Asian Beef Lettuce Wraps    Prep time: 15 minutes Marinade time: All day Cook time: 25 minutes  1 1/4 pounds sirloin steak 1 cup sesame ginger marinade 1 tablespoon canola oil 1/2 yellow onion , halved and thinly sliced 1 teaspoon garlic, minced 1/4 teaspoon crushed red pepper flakes 3 tablespoons soy sauce (low sodium) 1/4 cup dry roasted peanuts, chopped 1 teaspoon rice vinegar 1 head Boston (butter) lettuce   coarse salt and freshly ground pepper, to taste per serving: 368 calories; 27 grams protein; 27 grams total fat; 2 grams fiber; 6 grams saturated fat; 6 grams carbohydrates; 39 mgs cholesterol: 666 mgs sodium; 9 weight watcher points   [1] Place the meat in the freezer for about 20 minutes (for easier slicing) if you have time. Slice the steak into thin strips against the grain. Season the meat with salt and pepper and place in a large ziptop bag. Add the marinade and turn to coat. Place in the refrigerator and marinate all day. [2] Add the oil to a large skillet over medium heat. Sauté the onion, garlic, and red pepper flakes until the onion is translucent, about 3 minutes. Add the soy sauce and cook another 2 minutes. Remove to a bowl. [3] Remove steak and discard the marinade. [4] Add a little more oil to the skillet over medium-high heat and let it get hot. Add the steak to the skillet. Sear for 2 minutes, turn and cook another 2 minutes or until cooked through. Return the onion mixture to the skillet and stir in the peanuts and vinegar. [5] Place the meat mixture in a serving bowl. To serve, form little cups with the lettuce leaves, scoop the filling into them, wrap and serve.