Menu for the week of 1/10/11

[A]   Flank Steak with Molasses Drizzle   KF M LC  Prep time: 10 minutes Marinate time: all day Cook time: 10 minutes 1 1/4 pounds flank steak 1/4 cup balsamic vinegar 1/4 cup beef broth 2 tablespoons molasses 2 tablespoons Dijon mustard 1/2 teaspoon garlic, minced   coarse salt and freshly ground pepper, to taste   olive oil cooking spray 1/4 cup fresh chives, chopped per serving: 214 calories; 24 grams protein; 8 grams total fat; 0 grams fiber; 3 grams saturated fat; 9 grams carbohydrates; 39 mgs cholesterol; 201 mgs sodium; 5 WW points plus   [1] Combine the vinegar, broth, molasses, Dijon, garlic and salt and pepper in a large ziptop bag. Add the steak and turn to coat. Marinate all day. [2] Preheat the broiler or heat the grill. [3] Remove the steak from the bag, reserving the marinade. Place the steak on a broiler pan (if broiling). If grilling, place the meat directly on the grate. [4] Broil or grill for 4 minutes per side or until the desired degree of doneness. Remove the steak to a cutting board and let rest. [5] Place reserved marinade in a small skillet and bring to a boil and cook until reduced, about 6 minutes, stirring occasionally. [6] Cut the steak diagonally across the grain into 1/3-inch slices. Drizzle sauce over the steak and top with chives.  [A]   Sweet Potatoes with Brown Sugar    Prep and cook time: 20 minutes  4 medium sweet potatoes 4 tablespoons butter 3 tablespoons brown sugar per serving: 236 calories; 2 grams protein; 12 grams total fat; 4 grams fiber; 7 grams saturated fat; 32 grams carbohydrates; 31 mgs cholesterol; 75 mgs sodium; 6 WW points plus    [1] Wash the potatoes and puncture a few times with a fork. Place on paper towel in the microwave and cook on high for 10 minutes. Turn the potatoes over halfway through cooking and cook another 10 minutes or until soft. [2] To serve, cut in half, mix in butter and sprinkle with brown sugar. Note: If you prefer, you can bake these at 400 degrees for 30 minutes or more.

RECIPES FOR JANUARY 10 - 2 OF 7 [B]   Maple Pork Chops with Pineapple Garnish   KF M LC  Prep time: 15 minutes Marinate time: all day Cook time: 25 minutes 1/4 cup soy sauce (low sodium) 1/4 cup maple syrup 1 tablespoon sesame seeds 1 tablespoon toasted sesame oil 4 bone-in pork chops   PINEAPPLE GARNISH 1/2 fresh pineapple , cored, peeled and cut into large triangles 1/4 cup balsamic vinegar 1/4 cup maple syrup 1 tablespoon toasted sesame oil per serving: 378 calories; 22 grams protein; 14 grams total fat; 2 grams fiber; 3 grams saturated fat; 43 grams carbohydrates; 59 mgs cholesterol; 952 mgs sodium; 10 WW points plus   [1] In a medium bowl, mix together soy sauce, syrup, sesame seeds and oil. Place pork chops in the bowl, toss to coat, and marinate all day. [2] Prepare pineapple garnish: In a medium bowl, combine vinegar, syrup and sesame oil. Add pineapple and toss to coat; let marinate for 20 minutes. While pineapple is marinating, preheat grill to medium-high. [3] Grill chops over high heat, basting often with marinade and turning once, 6-7 minutes per side. [4] When you turn chops, place pineapple pieces directly on grill. Grill pineapple until lightly charred, turning once, about 3 minutes per side (while pork chops finish)  How to cut a pineapple: Cut off crown and trim the ends. Cut in half, then in quarters. Remove the core, cut into large chunks and peel the skin away. [B]   Red Leaf Lettuce & Buttermilk Dressing    Prep time: 5 minutes  1/2 head red leaf lettuce, torn 2 pears , cored and cubed 1/4 cup prepared buttermilk dressing 1/2 red onion , thinly sliced   coarse salt and freshly ground pepper, to taste per serving: 178 calories; 1 gram protein; 16 grams total fat; 2 grams fiber; 0 grams saturated fat; 10 grams carbohydrates; 10 mgs cholesterol; 255 mgs sodium; 5 WW points plus   [1] In a large salad bowl, combine lettuce and pear. Season with salt and pepper. Toss with enough dressing to coat and serve garnished with onion.

RECIPES FOR JANUARY 10 - 3 OF 7 [C]   Mediterranean Spaghetti with Olives   Q  Prep time: 30 minutes 8 ounces spaghetti 1 tablespoon olive oil 1 white onion , chopped 2 teaspoons garlic, minced 1 teaspoon dried oregano 1/4 teaspoon crushed red pepper flakes 1/4 teaspoon black pepper 1/2 pound lean ground beef 1 2/3 cups prepared marinara sauce 1/2 cup pimento stuffed olives 1 tablespoon capers 1/4 cup shredded Parmesan cheese 4 French rolls per serving (including rolls): 548 calories; 32 grams protein; 15 grams total fat; 5 grams fiber; 4 grams saturated fat; 70 grams carbohydrates; 99 mgs cholesterol; 873 mgs sodium; 14 WW points plus    [1] Cook pasta in a large pot of boiling, salted water until cooked through but still firm to the bite, drain and keep warm. Heat the rolls in foil in the oven. [2] Heat oil in a large skillet over medium-high heat. Add onion to pan; sauté 4 minutes or until tender. Add garlic; sauté 1 minute. Stir in oregano, red pepper and black pepper. Crumble beef into pan; cook 5 minutes or until beef is browned, stirring to crumble. Stir in marinara sauce, olives and capers, Bring to a boil; reduce heat, and simmer 15 minutes. [3] Add spaghetti to sauce mixture. Cook 2 minutes or until thoroughly heated. Sprinkle with Parmesan. Note: if you have fresh parsley on hand, sprinkle spaghetti as a garnish. Also, use fresh oregano, if you have it on hand.  [C]   Italian Salad    Prep time: 10 minutes 4 cups fresh spinach, torn 1/2 head red leaf lettuce, torn 1 yellow bell pepper , cored and cut into strips 1/2 cup radishes, thinly sliced 1/2 red onion , sliced and separated into rings 2 tablespoons shredded Parmesan cheese 4 tablespoons red wine vinegar 8 tablespoons olive oil 1/2 teaspoon garlic salt 1 teaspoon dried oregano per serving: 115 calories; 3 grams protein; 10 grams total fat; 2 grams fiber; 2 grams saturated fat; 4 grams carbohydrates; 3 mgs cholesterol; 380 mgs sodium; 3 WW points plus   [1] Place spinach, lettuce, pepper strips, radish slices and onion rings in a large salad bowl and toss lightly. [1] In a screw-top jar combine vinegar, olive oil, garlic salt, oregano and 1 tablespoon water. Cover and shake well to mix. Pour dressing over salad. Toss lightly to coat. Sprinkle Parmesan cheese over salad and toss lightly.

RECIPES FOR JANUARY 10 - 4 OF 7 [D]   One-Pot Roasted Chicken Breasts with Kale & Potatoes   Q  Prep time: 15 minutes Cook time: 40 minutes  4 boneless, skinless chicken breasts 1 bunch kale, stems and inner ribs removed 1 1/2 pounds new potatoes, sliced 1/4-inch thick 1 yellow onion , thinly sliced 1/4 cup olive oil   coarse salt and freshly ground pepper, to taste 1 teaspoon paprika 1 whole lemon(s), cut into wedges Per serving: 453 calories; 45 grams protein; 8 grams total fat; 16 grams fiber; 16 grams saturated fat; 31 grams carbohydrates; 103 mgs cholesterol; 134 mgs sodium; 8 WW points plus   Preheat oven to 450 degrees [1] Spray a large roasting pan or Dutch oven with cooking spray, Add in the kale, potatoes and onion and toss with the olive oil. Season with salt and pepper. [2] Season the chicken with salt and pepper, sprinkle with the paprika and set on top of the vegetables. [3] Cover the pan with a lid (or foil). Roast the chicken in the upper third of the oven for 20 minutes. Remove the lid and roast for 20 minutes longer, until the chicken is cooked through and the vegetables are tender. Transfer the chicken to plates and spoon the vegetables alongside. Serve with lemon wedges.  [D]   Marie Calendar’s Cornbread with Honey Butter    Prep and cook time: 30 minutes 1 16-ounce package Marie Callendar cornbread 1/2 cup butter, softened 4 tablespoons honey 1/4 teaspoon cinnamon 1/4 teaspoon vanilla extract per serving: 369 calories; 4 grams protein; 18 grams total fat; 4 grams fiber; 9 grams saturated fat; 48 grams carbohydrates; 32 mgs cholesterol; 624 mgs sodium; 10 WW points plus   [1] Bake the cornbread according to package instructions. When cool, cut into squares. [2] Meanwhile, using an electric mixer, combine the butter, honey, cinnamon and vanilla for 3-4 minutes. Spoon onto waxed paper and roll into a log. Refrigerate or freeze for at least 15 minutes, unroll and slice into pieces. Serve with cornbread.

RECIPES FOR JANUARY 10 - 5 OF 7 [E]   Diablo Shrimp with Angel Hair Pasta   SG  Prep time: 10 minutes Cook time: 20 minutes  1/4 cup butter 1 teaspoon garlic, minced 1 teaspoon cayenne pepper 1/2 teaspoon coarse salt 1/2 cup white wine 4 tablespoons Italian parsley, chopped and divided 8 ounces angel hair pasta 3 tablespoons olive oil 1/4 cup shredded Parmesan cheese 1 pound large shrimp, peeled & deveined 1 whole lemon(s), cut into wedges , for garnish per serving: 565 calories; 33 grams protein; 26 grams total fat; 2 grams fiber; 10 grams saturated fat; 45 grams carbohydrates; 206 mgs cholesterol; 272 mgs sodium; 14 WW points plus   [1] Melt the butter In a medium saucepan over medium heat. Add the garlic, cayenne pepper and salt. Sauté until garlic is soft, about 3 minutes. Add wine, raise heat to high, and cook until reduced by half. Allow to cool. Stir in half the parsley. [2] Meanwhile, in a large pot of boiling salted water, cook pasta until tender but still firm to the bite. Drain and toss with olive oil, cheese, and the remaining parsley. [3] Place shrimp in the saucepan with the butter mixture and cook for 3-4 minutes or until they are just opaque. [4] To serve, place pasta in individual bowls and top with shrimp mixture. Garnish with lemon wedges and extra parsley.  [E]   Boston Lettuce with Shaved Parmesan    Prep time: 10 minutes 2 tablespoons balsamic vinegar 1 tablespoon Dijon mustard 2 tablespoons olive oil   coarse salt and freshly ground pepper, to taste 2 heads Boston (butter) lettuce, torn 1/2 cup cherry tomatoes, halved 1/2 cup shredded Parmesan cheese per serving: 134 calories; 6 grams protein; 11 grams total fat; 2 grams fiber; 3 grams saturated fat; 4 grams carbohydrates; 11 mgs cholesterol; 261 mgs sodium; 4 WW points plus   [1] In a small bowl or jar, whisk or shake vinegar, mustard and oil until combined. Season with salt and pepper. In a salad bowl, combine lettuce, tomatoes and cheese with enough dressing to coat. Divide among plates and serve.

RECIPES FOR JANUARY 10 - 6 OF 7 [F]   Parmesan and Oregano Stuffed Chicken Breasts   SG LC  Prep time: 10 minutes Cook time: 30 minutes 4 bone-in chicken breasts, skin on 2 slices white bread 1/4 cup fresh oregano, chopped 1/4 cup Parmesan cheese, grated 1 teaspoon garlic, minced   coarse salt and freshly ground pepper, to taste   olive oil cooking spray per serving: 331 calories; 58 grams protein; 5 grams total fat; 0 grams fiber; 2 grams saturated fat; 9 grams carbohydrates; 142 mgs cholesterol; 347 mgs sodium; 8 WW points plus   Preheat the oven to 450 degrees. [1] Place bread slices in a food processor and pulse until fine crumbs form. [2] In a small bowl, mix breadcrumbs, oregano, Parmesan and garlic. Season with salt and pepper. [3] Divide breadcrumb mixture into equal mounds. Using your fingers, carefully loosen the chicken skin and tuck breadcrumb mixture underneath, pushing down to spread it evenly. Season chicken breasts with salt and pepper and place skin side up in a roasting pan covered with cooking spray. [4] Bake until skin is crispy and chicken is cooked through, about 30 minutes. An instant read thermometer inserted should register 165 degrees. [F]   Brussels Sprouts with Sprinkled Pine Nuts    Prep time: 5 minutes Cook time: 25 minutes 1 pound Brussels sprouts, trimmed and scored 1 cup water   coarse salt and freshly ground pepper, to taste 1 tablespoon butter 2 tablespoons pine nuts per serving: 115 calories; 5 grams protein; 7 grams total fat; 5 grams fiber; 2 grams saturated fat; 11 grams carbohydrates; 8 mgs cholesterol; 30 mgs sodium; 3 WW points plus   [1] In a large skillet over medium heat, bring the water to a boil with a little salt. Add Brussels sprouts and reduce heat to a simmer. Cover and cook, stirring occasionally, until tender, about 20 minutes, adding more water if needed. [2] Uncover, raise heat to medium high and cook until most of the water has evaporated. Add butter and pine nuts and cook until nuts are fragrant, 3-5 minutes. Season generously with salt and pepper and serve. How to trim Brussels sprouts: Trim the base of the core to expose a fresh surface. Peel and discard any tough outer leaves. Using a paring knife, score an X in the base.

RECIPES FOR JANUARY 10 - 7 OF 7 [G]   Double Stack Black Bean Burgers   V  Prep time: 20 minutes Cook Time: 10 minutes  1/2 cup jasmine rice 3 tablespoons vegetable oil 1/2 white onion , coarsely chopped 1 green bell pepper , seeded and chopped 2 garlic clove(s), minced 1/2 teaspoon ground cumin 1/4 teaspoon turmeric 1 tablespoon ketchup 1 15-ounce can black beans, drained and rinsed 2 cups breadcrumbs 1 dash hot sauce 1 1/2 teaspoons coarse salt 1/2 teaspoon black pepper 4 hamburger buns , warmed 1/4 head Romaine lettuce per serving: 494 calories; 17 grams protein; 12 grams total fat; 9 grams fiber; 1 gram saturated fat; 81 grams carbohydrates;0 mgs cholesterol; 945 mgs sodium; WW 13 points plus   [1] Cook rice according to package instructions. [2] Heat half of the oil in skillet over medium heat. Add onion, bell pepper, and garlic, cook, stirring frequently, until soft, about 8 minutes. [3] Add cumin, turmeric, and ketchup. Cook for one more minute. [4] In the bowl of a food processor or mixer, combine onion mixture, beans, rice. Process until well combined. Transfer to a large bowl. Add breadcrumbs, and mix well. Season with salt, pepper, and hot sauce. [5] Form into patties, two for each burger. [6] Working in batches, heat remaining oil over medium heat. Cook patties until golden brown, about 5 minutes per side. Cover with foil to keep warm while making the others. [7] Toast the buns, add 2 patties per bun to make a double stack burger. Top with lettuce leaf and serve. [G]   Bistro French Fries with Parsley    Prep and cook time: 30 minutes 4 russet potatoes , washed 2 tablespoons canola oil 2 tablespoons Italian parsley, chopped 1 teaspoon garlic, minced   coarse salt and freshly ground pepper, to taste per serving: 232 calories; 5 grams protein; 7 grams total fat; 3 grams fiber; 1 gram saturated fat; 39 grams carbohydrates; 0 mgs cholesterol; 13 mgs sodium; 6 WW points plus    Preheat oven to 425 degrees; position rack to center. [1] Cut potatoes lengthwise into 1/3 inch thick slices. Pat potato slices dry and place in a medium mixing bowl. [2] Combine potatoes with oil, parsley, garlic and salt and pepper and toss to coat. Place potatoes on a baking sheet and bake, turning frequently, until deep golden brown, about 15-20 minutes.