Thursday 11/18/2010- Pecan-Crusted Pork Chops and Broccoli Rabe and Yellow Pepper

Pecan-Crusted Pork Chops
Prep time: 15 minutes Rest time: 30 minutes Cook time: 10 minutes 1/2 cup soy sauce (low sodium) 1/4 cup lemon juice 2 tablespoons brown sugar 4 green onions , minced 2 teaspoons horseradish 4 boneless pork chops 1/2 cup chopped pecans 1/4 cup white cornmeal 1/4 cup all purpose flour 1 teaspoon coarse salt 1/2 teaspoon black pepper 1/4 cup canola oil per serving: 497 calories; 41 grams protein; 30 grams total fat; 2 grams fiber; 5 grams saturated fat; 17 grams carbohydrates; 113 mgs cholesterol; 1286 mgs sodium; 12 weight watcher points		[1] In a small baking dish, combine the soy sauce, lemon juice, brown sugar, green onions and horseradish. Add the pork chops, cover with plastic wrap and let sit at room temperature for 30 minutes, turning occasionally. [2] In a shallow bowl, combine the pecans, cornmeal, flour, salt and pepper. Put one of the pork chops in the bowl and push into the mixture until well coated. Repeat with the remaining pork chops. [3] Heat the oil in a large, heavy skillet. Add the pork chops to the skillet and cook over medium heat until nicely browned and cooked through, 4 to 5 minutes per side. Serve immediately.

Broccoli Rabe and Yellow Pepper
Prep and cook time: 15 minutes 1 bunch broccoli rabe, tough stem ends trimmed   coarse salt and freshly ground pepper, to taste 2 tablespoons olive oil 2 yellow bell peppers , cored, seeded and cut into cubes per serving: 123 calories; 5 grams protein; 7 grams total fat; 5 grams fiber; 1 gram saturated fat; 13 grams carbohydrates; 0 mgs cholesterol; 52 mgs sodium; 2 weight watcher points		[1] Cut broccoli rabe into 2-inch lengths; set aside. Pour enough water into a medium skillet to cover by an inch. Bring to a boil; season with salt. Add broccoli rabe, and cook, stirring occasionally, until tender, about 3 minutes. Drain. Set aside. [2] Dry skillet; add oil and heat over medium-high. Add bell peppers; cook, stirring occasionally, until crisp-tender, about 2 minutes. Add broccoli rabe; cook, stirring occasionally, until heated through, about 2 minutes. Season with salt and pepper to serve.

Saturday 11/20/10- Slow Cooker Roast Beef with Potatoes and Green Beans

Slow Cooker Roast Beef
Prep time: 15 minutes Cook time: 7-8 hours 1 beef eye of round roast (2-3 pounds) 2 tablespoons vegetable oil 1 yellow onion , chopped 2 garlic clove(s), minced 1 1/2 cups brewed coffee 1 cup water, divided 2 beef bouillon cubes 1 teaspoon coarse salt 2 teaspoons dried basil 1/2 teaspoon black pepper 1/2 cup all purpose flour per serving: 429 calories; 35 grams protein; 28 grams total fat; 1 gram fiber; 10 grams saturated fat; 8 grams carbohydrates; 87 mgs cholesterol; 536 mgs sodium; 11 weight watcher points		[1] Brown all sides of roast in hot oil in a large skillet, 5 minutes on each side. Place roast in slow cooker. [2] Add onion, garlic, coffee, ½ of the water, bouillon, salt, dried basil and pepper to the slow cooker over top of the roast. [3] Cover and cook on low for 7-8 hours or until tender. Transfer the roast to a serving platter. Using a measuring cup, measure the drippings. For every cup of drippings, add 1 tablespoon flour. Whisk the flour into the drippings adding water, as needed to thin the gravy. Serve roast drizzled with the gravy.

New Potatoes and Green Beans
Prep and cook time: 30 minutes 1/2 pound new potatoes, washed and cut in half 1/2 teaspoon coarse salt 1/2 teaspoon sugar 1/2 pound green beans, trimmed 1 teaspoon garlic, minced 1 tablespoon butter   coarse salt and freshly ground pepper, to taste per serving: 85 calories; 2 grams protein; 3 grams total fat; 3 grams fiber; 2 grams saturated fat; 14 grams carbohydrates; 8 mgs cholesterol; 302 mgs sodium; 1 weight watcher point		[1] In a medium saucepan, add enough water to cover the potatoes. Add salt and sugar. Cover and let cook for 15 minutes or until they are almost done. [2] Add the beans, return to a boil and cook for about 4-5 minutes or until the beans are well-cooked but still bright green. Drain. Return to the hot pot and toss with garlic and butter. Add salt and pepper and serve.

Friday 11/19/2010- Sizzling Garlic and Citrus Shirmp

Sizzling Garlic and Citrus Shrimp with French Bread
Prep and cook time: 30 minutes 1 pound jumbo shrimp in the shell 1/2 cup butter, melted 1/3 cup lime juice 1/3 cup lemon juice 1/3 cup orange juice 1/4 cup cilantro, chopped 6 garlic clove(s), finely chopped 1/8 teaspoon coarse salt 1/4 teaspoon cayenne pepper 1 loaf French bread per serving: 365 calories; 12 grams protein; 25 grams total fat; 1 gram fiber; 15 grams saturated fat; 24 grams carbohydrates; 125 mgs cholesterol; 271 mgs sodium; 9 weight watcher points		Preheat oven to 250 degrees. [1] Wrap the bread in foil and heat in the oven. [2] Peel and devien the shrimp but leave the tails intact. [3] Arrange the shrimp in a layer on a large shallow baking dish. Combine the butter, lime juice, lemon juice, orange juice, cilantro, garlic, salt and cayenne pepper in a bowl and mix well. Pour the butter mixture over the shrimp. [4] Heat the broiler, remove the bread. Broil the shrimp for 8 minutes or until the shrimp turn pink, turning once or twice. [5] Serve with the French bread.

Broccoli with Brown Butter
Prep and cook time: 10 minutes 1 medium bunch broccoli 2 tablespoons butter per serving: 103 calories; 4 grams protein; 6 grams total fat; 4 grams fiber; 4 grams saturated fat; 10 grams carbohydrates; 15 mgs cholesterol; 51 mgs sodium; 2 weight watcher points		[1] Cut the broccoli into florets. Steam the broccoli until crisp-tender. Drain in a colander. [2] In the same pan, melt butter over medium heat until foamy. When foam subsides watch carefully and when the butter is fragrant, nutty and browned, spoon over the broccoli and serve.

Wednesday 11/17/2010- Pistachio-Stuffed Chicken Breasts

Pistachio-Stuffed Chicken Breasts
Prep time: 30 minutes Cook time: 30 minutes 4 bone-in chicken breasts, skin on 1 1/4 cups pistachios, in the shell 1/4 cup cilantro, chopped 4 tablespoons lemon juice, divided 1 teaspoon garlic, minced   coarse salt and freshly ground pepper, to taste 1/4 cup olive oil, more for paste 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; 11 weight watcher points		Preheat oven to 400 degrees. [1] Shell the pistachios. On a small baking sheet, toast pistachios on a baking sheet until golden, about 7 minutes. Transfer to a food processor or blender. Add cilantro, half of the lemon juice, garlic and salt and pepper and mix until a coarse paste forms. While the machine is running, gradually add the olive oil and continue to blend. [2] Using your fingers, gently loosen the end from one side of the breast forming a pocket. Spread 1 tablespoon of the paste evenly under the skin of each breast and sprinkle generously with salt and pepper. NOTE: Don't contaminate the pistachio paste with a spoon, you will use the rest as a drizzle. [3] Heat one tablespoon olive oil in a heavy large OVENPROOF skillet over medium-high heat. Add the chicken, skin side down. Cook until the skin is dark golden, about 5 minutes. Turn the chicken over and transfer the skillet to the oven. Roast the chicken until cooked through about 30 minutes. [4] Place the rest of the pistachio paste into a small bowl and whisk with 1-2 tablespoons olive oil (to get a drizzle consistency) and the remaining lemon juice. Drizzle over the top of chicken and serve.

New Potatoes in Lemon Parsley Sauce
Prep and cook time: 35 minutes 1 pound new potatoes, scrubbed and cut in half 2 tablespoons butter 2 tablespoons lemon juice, zest too 2 tablespoons Italian parsley, chopped per serving: 132 calories; 2 grams protein; 6 grams total fat; 3 grams fiber; 4 grams saturated fat; 18 grams carbohydrates; 15 mgs cholesterol; 10 mgs sodium; 3 weight watcher points		[1] Cook potatoes in boiling water for 15 to 20 minutes or until tender. Drain and peel. [2] Melt butter in saucepan over low heat. Mix in some lemon zest, lemon juice and parsley. Add potatoes and cook over medium heat, turning frequently, until hot and coated with butter.

Tuesday 11/16/2010- Grilled Fish Tacos with Beans and Rice Salad

Grilled Fish Tacos
Prep time: 20 minutes Marinate time: 1 hour Cook time: 10 minutes 1 pound tilapia   coarse salt and freshly ground pepper, to taste 1/2 white onion , chopped 1/2 cup cilantro, chopped 1/4 cup olive oil 4 tablespoons orange juice 1 teaspoon garlic, minced 1 teaspoon dried oregano 1/2 cup mayonnaise 2 tablespoons lime juice 1 dash hot sauce, or more to taste 8 6-inch corn tortillas 2 avocados , peeled, pitted, sliced 3 cups shredded cabbage 1 whole lime, cut into wedges per serving: 554 calories; 23 grams protein; 43 grams total fat; 7 grams fiber; 6 grams saturated fat; 22 grams carbohydrates; 42 mgs cholesterol; 299 mgs sodium; 14 weight watcher points		[1] In a medium bowl, combine the onion, cilantro, olive oil, orange juice, garlic, and oregano. Sprinkle fish with salt and pepper. Spread half of the onion mixture over the bottom of a glass baking dish. Arrange fish on top of the onion mixture. Spoon remaining onion mixture over fish. [2] Cover and chill 30 minutes. Turn fish; cover and chill 30 minutes longer. [3] Whisk mayonnaise, lime juice and hot sauce in a small bowl. Set aside. [4] Heat the grill to medium high heat. [5] Grill fish with some marinade still clinging to it until just opaque in the center, 3 to 5 minutes per side. Grill corn tortillas until slightly charred, about 10 seconds per side. Coarsely chop fish; place on platter. [6] Serve with lime mayonnaise, tortillas, avocados and cabbage. Sprinkle with extra cilantro and garnish with lime wedges.

Black Bean and Rice Salad
Prep and cook time: 20 minutes 4 tablespoons lemon juice 1/4 cup olive oil 1 tablespoon balsamic vinegar 1/2 teaspoon ground cumin 1 1/2 cups long-grain white rice (quick cooking), cooked 1 15-ounce can black beans, rinsed and drained 1 tomato , cored and finely chopped 1/2 cup cilantro, chopped   coarse salt and freshly ground pepper, to taste per serving: 214 calories; 7 grams protein; 4 grams total fat; 5 grams fiber; 1 gram saturated fat; 37 grams carbohydrates; 0 mgs cholesterol; 314 mgs sodium; 4 weight watcher points		[1] In a large bowl, mix the lemon juice, olive oil, vinegar, cumin and salt and pepper. Stir in the rice, beans, tomato and cilantro. Serve warm or chilled.

Monday 11/15/2010- Sesame Ginger Steak with Wasabi Mashers

Sesame Ginger Flank Steak with Wasabi Mashers
Prep time: 10 minutes Marinade time: 4+ hours Cook time: 25 minutes 1 12-ounce bottle Lawry's sesame ginger marinade 2 pounds flank steak 4 russet potatoes , peeled and cut into chunks   coarse salt and freshly ground pepper, to taste 1/2 cup half-and-half 1 tablespoon butter 2 teaspoons wasabi paste, more or less to taste 4 green onions , white and light green parts, sliced per serving: 516 calories; 52 grams protein; 20 grams total fat; 2 grams fiber; 9 grams saturated fat; 31 grams carbohydrates; 90 mgs cholesterol; 142 mgs sodium; 12 weight watcher points		[1] Season meat with salt and pepper and add meat to a large ziptop bag. Add the marinade (you might not need all of it) and turn to coat. Refrigerate for 4 hours or all day. [2] Heat the broiler or heat the grill to medium-high. [3] Place potatoes in a pot and cover with water. Bring to a boil, salt the potatoes and cook until tender, 10 to 15 minutes. Drain potatoes and add them back to the pot. Smash the potatoes with a masher to desired consistency with the half and half, butter and wasabi. Adjust salt, to taste. [4] While potatoes are cooking, grill or broil the meat for 6-7 minutes per side. Let meat rest 5 minutes then thinly slice on an angle against the grain. Serve meat on mash potato mounds with a garnish of sliced onions.

Spinach Salad with Almonds and Cherries
Prep time: 5 minutes Cook time: 5 minutes 6 tablespoons olive oil 3 tablespoons sugar 3 tablespoons rice vinegar 3 tablespoons soy sauce (low sodium)   coarse salt and freshly ground pepper, to taste 1 tablespoon butter 1/4 cup slivered almonds 5 ounces fresh spinach 1/4 cup dried cherries per serving: 196 calories; 2 grams protein; 18 grams total fat; 1 gram fiber; 3 grams saturated fat; 9 grams carbohydrates; 5 mgs cholesterol; 468 mgs sodium; 5 weight watcher points		[1] In a small bowl, whisk together olive oil, sugar, vinegar and soy sauce. Season with salt and pepper and set aside. [2] In a small saucepan, heat the butter over medium heat. Add the almonds and toast the almonds, watching carefully because it will burn. Drain on paper towel. [3] Place spinach in a salad bowl and toss with dressing. Place spinach on individual plates and sprinkle with almonds and cherries.

Sunday 11/14/2010- Bean Tortilla Soup and Salad with Spicy Ranch Dressing

Bean Tortilla Soup
Prep and Cook Time: 45 minutes 1 16-ounce can refried black beans 1 15-ounce can black beans, rinsed and drained 2 cups vegetable broth 1 cup frozen corn 1/2 cup prepared chunky salsa 1/2 12-ounce package Quorn chik'n tenders 1/4 cup water 1 cup shredded cheddar cheese, divided 1 cup tortilla corn chips 1/2 cup cilantro, chopped per serving: 417 calories; 27 grams protein; 15 grams total fat; 11 grams fiber; 6 grams saturated fat; 48 grams carbohydrates; 20 mgs cholesterol; 1352 mgs sodium; 9 weight watcher points		[1] In a saucepan combine the beans, broth, corn, salsa, tenders and water, bring to a boil. Reduce heat, cover and simmer 10 minutes. Add half of the cheddar, cook until melted. [2] Ladle soup into bowls, top each serving with remaining cheese, crumbled corn chips and cilantro and sprinkle on top.

Dinner Salad with Spicy Ranch Dressing
Prep time: 10 minutes 1/2 head Romaine lettuce, torn 1 tomato , cored and cut in wedges 1/2 cup shredded cheddar cheese 1/2 cup baked tortilla chips, crushed 1 cup spicy ranch dressing per serving: 292 calories; 6 grams protein; 24 grams total fat; 3 grams fiber; 4 grams saturated fat; 14 grams carbohydrates; 25 mgs cholesterol; 426 mgs sodium; 7 weight watcher points		[1] Combine all of the ingredients in a salad bowl and mix well. Serve.

This weeks Menu 11/14/2010- 11/20/2010

Sorry everyone that this week's menu is a little later than usual. It has just been a very busy week!

Sunday 11/14- Bean Tortilla Soup with Salad and Spicy Ranch Dressing
Monday 11/15- Sesame Ginger Flank Steak with Wasabi Mashers and Spinach Salad
Tuesday 11/16- Grilled Fish Tacos with Black Beans and Rice Salad
Wednesday 11/17- Pistachio -Stuffed Chicken Breast with New Potatoes in a Lemon Parsley Sauce
Thursday 11/18- Sizzling Garlic and Citrus Shrimp with French Bread and Broccoli and Brown Butter
Friday 11/19- Pecan Crusted Pork Chops and Broccoli Rabe and Yellow Peppers
Saturday 11/20- Slow Cooker Roast Beef with New Potatoes and Green Beans

Saturday 11/13/2010

Chicken, Pepperoni and Swiss Cheese Roll Ups

Prep time: 25 minutes Cook time: 40 minutes 4 boneless, skinless chicken breasts 1/4 teaspoon Italian seasoning 1 cup prepared marinara sauce 8 large pepperoni slices 8 slices Swiss cheese 3 tablespoons butter, melted 1/4 cup Parmesan cheese, grated 1/4 cup breadcrumbs

Preheat oven to 400 degrees [1] Place each chicken breast between a sheet of plastic wrap and, using a meat mallet, pound thin.The flatter you can get the chicken, the better. Sprinkle the chicken with Italian seasoning. [2] In a baking dish, pour the marinara sauce evenly in the bottom of the dish so that it is covered. [3] Place equal amounts of pepperoni and Swiss cheese on each chicken breast. [4] Using both of your hands together, roll each chicken breast up as tight as you can and place in the baking dish on top of the marinara sauce. Try to keep as much of the pepperoni and cheese inside of the chicken as possible. [5] In a small bowl, combine the melted butter, Parmesan cheese and bread crumbs. Set aside. [6] Once all of the stuffed chicken breasts have been placed in the baking dish, top them with the butter mixture, spreading evenly over the top of each stuffed chicken roll-up. Bake for 40 minutes. Serve immediately. per serving: 467 calories; 40 grams protein; 28 grams total fat; 1 gram fiber; 16 grams saturated fat; 13 grams carbohydrates; 132 mgs cholesterol; 705 mgs sodium; 11 weight watcher points Classic Italian Salad    Prep time: 5 minutes  1/2 head Romaine lettuce, washed and torn 1 tomato , sliced 1/2 cucumber , peeled and diced   coarse salt and freshly ground pepper, to taste 1/4 cup prepared balsamic vinaigrette dressing 1/4 cup Parmesan cheese, grated

[1] In a salad bowl, toss lettuce, tomato and cucumber. Season with salt and pepper. Add enough dressing to coat and serve garnished with cheese. 


per serving: 116 calories; 2 grams protein; 9 grams total fat; 2 grams fiber; 1 gram saturated fat; 10 grams carbohydrates; 0 mgs cholesterol; 496 mgs sodium; 3 weight watcher points