Recipes for the week of 1//3/11

[A]   Crispy Baked Fish   KF LC  Prep and cook time: 30 minutes 1 1/4 pounds cod fillet (can sub tilapia)   olive oil cooking spray 3 tablespoons Italian seasoned breadcrumbs 4 tablespoons yellow cornmeal 1/4 teaspoon lemon pepper 1 tablespoon vegetable oil 2 large eggs , white only, slightly beaten 1 medium bunch broccoli, cut into florets per serving: 222 calories; 26 grams protein; 5 grams total fat; 5 grams fiber; 1 gram saturated fat; 19 grams carbohydrates; 48 mgs cholesterol; 162 mgs sodium   Preheat oven to 450 degrees. [1] Bring a saucepan with a steamer basket to a boil for the broccoli. [2] Rinse fish and pat dry with paper towels. Spray a shallow baking pan with nonstick spray coating; set aside. [3] Stir together bread crumbs, cornmeal, and lemon-pepper seasoning. Add oil, tossing to combine. Brush one side of each fish fillet with egg white, then dip in bread crumb mixture. Place fish fillets, crumb sides up, in prepared pan. [4] Steam broccoli until crisp tender about 5-6 minutes. [5] Bake fish, uncovered, for 6 to 8 minutes or until fish flakes easily when tested with a fork. Serve with broccoli. [A]   Creamy Slaw with Golden Raisins    Prep time: 5 minutes 1 tablespoon Dijon mustard 1 tablespoon cider vinegar 1 tablespoon lemon juice 1 tablespoon sugar 1 teaspoon coarse salt 1/2 cup mayonnaise 1/4 cup sour cream 1/4 cup golden raisins 1 10-ounce bag cole slaw mix per serving: 191 calories; 2 grams protein; 17 grams total fat; 1 gram fiber; 3 grams saturated fat; 10 grams carbohydrates; 15 mgs cholesterol; 157 mgs sodium; 5 weight watcher points   [1] Whisk together mustard, vinegar, lemon juice, sugar, salt, mayonnaise, and sour cream in a small bowl. [2] Place slaw mix in a large bowl. Pour in dressing, and raisins and toss thoroughly and season well with salt and pepper. Refrigerate until ready to serve.

RECIPES FOR JANUARY 03 - 2 OF 7 [B]   Pork and Broccoli Noodle Bowl   KF  Prep and cook time: 35 minutes 3/4 cup orange juice 1/4 cup hoisin sauce 3 tablespoons cider vinegar 2 tablespoons ketchup 1/4 teaspoon coarse salt 1 medium bunch broccoli 8 ounces linguine 8 ounces snow peas, trimmed 2 tablespoons vegetable oil 1 pound pork tenderloin, sliced 1/2 inch thick, each slice cut into strips 3 tablespoons cornstarch per serving: 426 calories; 30 grams protein; 10 grams total fat; 6 grams fiber; 2 grams saturated fat; 55 grams carbohydrates; 58 mgs cholesterol; 157 mgs sodium   [1] In a small bowl, stir together orange juice, hoisin sauce, vinegar, ketchup and salt; set sauce aside. Cut off tops 1 to 2 inches below florets. Trim broccoli and discard tough ends of stalks, then peel and thinly slice crosswise. Separate broccoli heads into florets. [2] In a large pot of boiling salted water, cook noodles until cooked through but sill firm to the bite, adding broccoli (stalks and florets) and peas during last minute of cooking. Drain; transfer to a large bowl. [3] Meanwhile, in a large skillet, heat oil over medium heat. Dredge pork in cornstarch, shaking off excess. Saute pork until lightly browned and cooked through, tossing frequently, about 3 minutes. Pour in reserved sauce, and bring to a boil. Add to bowl with noodles; toss to combine.  [B]   Asian Spinach Salad    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 3 ounces Top Ramen (any flavor) 1/4 cup sliced almonds 2 tablespoons toasted sesame seeds 5 ounces fresh spinach per serving: 239 calories; 3 grams protein; 21 grams total fat; 2 grams fiber; 3 grams saturated fat; 12 grams carbohydrates; 0 mgs cholesterol; 435 mgs sodium    [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 a few drops of oil over medium heat. Remove noodles from soup mix (discard seasoning packet) and crumble into pan. Add almonds and sesame seeds and cook, stirring, until toasted, about 4-5 minutes. [3] Place spinach in a salad bowl and top with noodle mixture. Toss with enough dressing to coat and serve.

RECIPES FOR JANUARY 03 - 3 OF 7 [C]   Slow Cooker Gourmet Chicken Chili   KF C  Prep time: 10 minutes Cook time: 5-6 hours  1 pound boneless, skinless chicken thighs 1 white onion , chopped 2 teaspoons garlic, minced 1 3/4 cups chicken broth 1 teaspoon ground cumin 1 teaspoon dried oregano 1 teaspoon chili powder 1 teaspoon coarse salt 1 dash hot sauce 2 15-ounce cans great Northern beans, rinsed and drained 1 11-ounce can shoepeg corn, drained 3 tablespoons lime juice per serving: 424 calories; 35 grams protein; 8 grams total fat; 12 grams fiber; 2 grams saturated fat; 55 grams carbohydrates; 88 mgs cholesterol; 1670 mgs sodium   [1] In a slow cooker, mix together the onion, garlic, broth, cumin, oregano, chili powder, salt and hot sauce. Add the chicken. [2] Cover and cook on low for 5-6 hours. [3] Remove the chicken from the slow cooker and, using two forks, shred into pieces. Return the chicken to the slow cooker and stir in beans, corn and lime juice. Cover and cook on high for 15-20 minutes or until the beans and corn are hot. Serve immediately. Shoepeg corn is a variety of white corn valued for its sweetness. It is characterized by small, narrow kernels that form uneven rows on the cob.  [C]   Jack Quesadillas    Prep and Cook time: 10 minutes  4 10-inch flour tortillas 1 cup shredded Monterey Jack cheese 1 7-ounce can diced green chilies 1/2 cup prepared chunky salsa per serving: 217 calories; 11 grams protein; 11 grams total fat; 1 gram fiber; 5 grams saturated fat; 19 grams carbohydrates; 29 mgs cholesterol; 559 mgs sodium; 5 weight watcher points   [1] Place a large skillet coated with cooking spray over medium heat. Place one flour tortilla on the bottom and sprinkle with some cheese, green chiles, and salsa. Top with another tortilla, cover and heat for 3-4 minutes or until golden. [2] Follow the same procedure with the other quesadillas, omitting chile and salsa in children portions, if desired. Cut into wedges to serve.

RECIPES FOR JANUARY 03 - 4 OF 7 [D]   Pan-Roasted Chicken with Asparagus and Mushrooms   LC SG  Prep time and cook time: 45 minutes 2 tablespoons olive oil 4 boneless, skinless chicken breasts 2 shallots , minced 1 garlic clove(s), minced 1 cup chicken broth, minced 4 sprigs fresh thyme, plus chopped thyme for garnish 8 ounces whole button mushrooms, rinsed and halved 1 pound asparagus, trimmed 1/4 cup Parmesan cheese, finely shredded   coarse salt and freshly ground pepper, to taste per serving: 328 calories; 48 grams protein; 11 grams total fat; 3 grams fiber; 3 grams saturated fat; 8 grams carbohydrates; 108 mgs cholesterol; 413 mgs sodium; 7 weight watcher points   Preheat oven to 375 degrees. [1] Heat olive oil in a large, heavy ovenproof frying pan (not nonstick) over high heat until oil is hot but not smoking. Add chicken breasts and cook until golden, 2 to 3 minutes. Turn chicken over. [2] Add shallots and garlic to pan with chicken, stirring occasionally so garlic doesn' burn andl shallots are soft and translucent, 3 to 4 minutes. Add chicken broth, thyme sprigs, mushrooms and salt and pepper and cook until mixture begins to boil, about 1 minute. [3] Lay asparagus over chicken, then cover pan and put in oven. Bake 14 to 16 minutes, or until chicken is just cooked through (cut to check) and asparagus is tender. Transfer chicken to a plate. [4] Season asparagus-shiitake-stock mixture with salt and pepper to taste. Divide vegetables among 4 rimmed plates or shallow pasta bowls, top each with a piece of chicken, and spoon sauce over all. Garnish with chopped thyme and parmesan.  [D]   Lemon Garlic Bread    Prep and cook time: 25 minutes 1/2 loaf French bread 1/4 cup butter, melted 2 tablespoons shredded Parmesan cheese 1 tablespoon lemon juice, zest too 1/2 teaspoon garlic, minced 1/4 teaspoon black pepper per serving: 210 calories; 6 grams protein; 12 grams total fat; 1 gram fiber; 7 grams saturated fat; 20 grams carbohydrates; 28 mgs cholesterol; 325 mgs sodium; 5 weight watcher points   Preheat oven to 350 degrees. [1] Cut bread diagonally into 1-inch slices. In a small bowl, combine butter, cheese, zest of lemon, lemon juice, garlic and pepper. Brush over cut sides of bread. Wrap loaf in foil. Bake for 15-20 minutes or until heated through.

RECIPES FOR JANUARY 03 - 5 OF 7 [E]   Grilled Chicken Sandwiches With Cilantro Tapenade   Q M  Prep time: 15 minutes Marinade time: 3 hours or all day Cook time: 10 minutes  4 boneless, skinless chicken breasts 1/2 yellow onion , chopped 1 Roma tomato , sliced 1/2 cup cilantro, packed   pinch cayenne pepper 4 tablespoons lemon juice 1 tablespoon olive oil 1 tablespoon soy sauce (low sodium) 2 teaspoons garlic, minced 4 ciabatta rolls, split 1/2 head Romaine lettuce, leaves separated per serving: 352 calories; 34 grams protein; 7 grams total fat; 3 grams fiber; 1 gram saturated fat; 37 grams carbohydrates; 68 mgs cholesterol; 697 mgs sodium   [1] In a food processor or blender, combine the onion, tomato, cilantro, cayenne pepper, lemon juice, olive oil, soy sauce, and garlic. [2] Place the chicken in a shallow dish. Spoon 1⁄4 cup of the cilantro mixture over the chicken, turning to coat. [3] Reserve the remaining cilantro mixture and cover and refrigerate the chicken for at least 3 hours or up to all day. [4] Heat the grill to medium high or heat a grill pan until very hot but not smoking. [5] Place the chicken on the grill and cook for 8-12 minutes, turning once or until the juices run clear. [6] Toast the rolls or bread slices and place lettuce on the bottom half of the bread. Top with chicken and spoon remaining cilantro sauce over the top and serve. KID FRIENDLY: The kids can eat grilled chicken sandwiches with a little bbq sauce or mayonnaise, if desired. Omit kid portions of the chicken from the marinade. [E]   Sweet Potato Fries    Prep and cook time: 35 minutes 4 medium sweet potatoes , peeled, cut into 1/2 inch-wide strips   olive oil cooking spray 4 tablespoons olive oil 1/2 teaspoon dried thyme 1 teaspoon garlic salt   freshly ground pepper per serving: 206 calories; 3 grams protein; 7 grams total fat; 5 grams fiber; 1 gram saturated fat; 34 grams carbohydrates; 0 mgs cholesterol; 93 mgs sodium; 4 weight watcher points   Preheat oven to 450 degrees. [1] Spray a large rimmed baking sheet with cooking spray. In a large bowl, toss sweet potatoes with oil, thyme, garlic salt, and pepper to taste. Spread potatoes in a single layer on baking sheet. [2] Bake until sweet potatoes are tender and golden brown, turning occasionally, about 30 minutes. Transfer sweet potatoes to platter and serve.

RECIPES FOR JANUARY 03 - 6 OF 7 [F]   Shrimp Boil   Q  Prep & Cook time: 30 minutes 1 whole lemon , halved 1 white onion , halved 2 garlic clove(s), smashed with the flat side of a large knife blade 1/2 teaspoon coarse salt, more to taste 1 Shrimp Boil Spice Bundle 1 1/2 pounds new potatoes, scrubbed 4 ears corn on the cob, thawed and broken in half 1 1/2 pounds large shrimp in the shell, tail on 1/2 cup butter, softened 1/2 teaspoon hot sauce, more to taste per serving: 480 calories; 33 grams protein; 22 grams total fat; 5 grams fiber; 12 grams saturated fat; 40 grams carbohydrates; 253 mgs cholesterol; 221 mgs sodium   [1] Bring a large pot of water to a boil, filled halfway. Squeeze lemon juice into water, then add the halves. Add onion, garlic, salt, and spice bundle. Reduce heat to a simmer; cover, and cook 10 minutes. [2] Add potatoes to pot; return liquid to a boil. Reduce heat; simmer, covered, until potatoes are almost tender, 15 to 20 minutes. Add corn; continue cooking 5 minutes more. [3] Remove from heat. Stir in shrimp, submerging them completely. Cover, and let stand until shrimp are cooked through, about 3 minutes. Ladle 2 cups of broth into a bowl; drain the rest in a large colander, discarding liquid. [4] Make spicy butter: In a small bowl, stir together butter and hot sauce to taste. [5] Divide the broth among small bowls and top with the shrimp and vegetables. Add a dollop of butter on top of each serving.  [F]   Baguette With Dill Butter    Prep time: 5 minutes Cook time: 15-20 minutes 4 tablespoons butter, room temperature 1 teaspoon dried dill 1/2 baguette per serving: 233 calories; 4 gram protein; 13 grams total fat; 1 gram fiber; 8 grams saturated fat; 25 grams carbohydrates; 31 mgs cholesterol; 294 mgs sodium; 6 weight watcher points    Heat oven to 325 degrees. [1] Mix butter and dill in a small bowl. Slice baguette into 2” diagonal slices. Spread the butter mixture on slices of bread. [2] Wrap baguette in foil, place in oven, and heat for 15-20 minutes.

RECIPES FOR JANUARY 03 - 7 OF 7 [G]   Mushroom and Spinach Puff Pastry   V  Prep time: 20 minutes Cook time: 20 minutes 2 tablespoons butter 1 red onion , halved and sliced 2 teaspoons garlic, minced 2 cups sliced button mushrooms 4 cups fresh spinach 1/4 teaspoon nutmeg 4 tablespoons heavy cream   coarse salt and freshly ground pepper, to taste 2 sheets frozen Pepperidge Farm puff pastry sheet(s), thawed 1/4 cup all purpose flour, for dusting 2 large eggs , beaten 2 teaspoons poppy seeds per serving: 426 calories; 10 grams protein; 29 grams total fat; 3 grams fiber; 10 grams saturated fat; 30 grams carbohydrates; 142 mgs cholesterol; 210 mgs sodium   Preheat oven to 400 degrees. [1] Melt butter in a large skillet. Add onion and garlic and sauté, stirring, until onion has softened, 3-4 minutes. [2] Add mushrooms, spinach and nutmeg and cook for an additional 2- 3 minutes. Stir in cream and mix well. Season with salt and pepper and remove from heat. [3] Roll puff pastry out on a lightly floured surface and cut each sheet into 4 squares (2 squares per serving). Dividing equally, spoon filling onto the center of half of the pastry squares and moisten edges with water; top with remaining squares and press along edges to seal. Brush tops with the beaten egg and sprinkle with poppy seeds. [4] Coat baking sheet with cooking spray and place pastries on it. Bake for 20 minutes until golden brown.  [G]   Romaine, Pears and Walnuts    Prep time: 5 minutes 1/2 head Romaine lettuce, torn into bite-sized pieces 1 Bartlett pear , peeled and cubed 1/2 cup chopped walnuts 1/4 cup crumbled feta cheese 1/4 cup Girard's Champagne dressing per serving: 201 calories; 5 grams protein; 16 grams total fat; 5 grams fiber; 3 grams saturated fat; 13 grams carbohydrates; 7 mgs cholesterol; 95 mgs sodium   [1] In a medium salad bowl, toss romaine, pear, and walnuts with enough dressing to coat. Serve sprinkled with feta. Can't find the dressing? Here's a quick recipe: Champagne Vinaigrette Dressing 1 shallot -- quartered 1 small garlic clove -- pressed 1 Tablespoon Dijon mustard 2 Tablespoons sugar 1/8 teaspoon coarse salt 1 dash freshly ground white pepper 1/2 cup Champagne vinegar 1 1/2 cups Canola oil 1. Mix all of the salad dressing ingredients in a blender adding the canola oil slowly at the very end. Refrigerate until read to use.