Recipes for week of 3/28/2011

RECIPES FOR MARCH 28 - 1 OF 9 [A]   Baked Chicken and Rice with Black Beans   F  Prep: 25 minutes This recipe does not scale and will serve 8. If you usually serve 2-4, use 2-8x8 pans instead of the 13x9.  2 boneless, skinless chicken breasts 2 tablespoons olive oil, divided   coarse salt and freshly ground pepper, to taste 1 10-ounce boxes yellow rice mix 1 yellow onions , chopped 1 green bell peppers , seeded and chopped 2 carrots , chopped 1 15-ounce cans black beans, rinsed and drained 1 10-ounce cans diced tomatoes with green chiles, undrained 2 cups shredded Monterey Jack cheese   olive oil cooking spray per serving: 390 calories; 26 grams protein; 13 grams total fat; 4 grams fiber; 6 grams saturated fat; 40 grams carbohydrates; 59 mgs cholesterol; 402 mgs sodium; 10 WW points plus   Preheat oven to 350 degrees. [1] Place chicken breasts in a baking dish, drizzle with half of olive oil and salt and pepper. Bake for 20 minutes or until cooked through. Let cool and cut into strips. [2] Prepare rice according to package directions. [3] Meanwhile, sauté onion, bell pepper, and carrots in remaining oil in a medium skillet over medium heat 10 minutes or until tender. [4] Combine hot cooked rice, onion mixture, chicken, beans, diced tomatoes and 1 1/2 cups cheese in a large bowl. Spoon into a lightly greased baking dish; sprinkle with remaining cheese. Cover with foil, affix the cooking label and place in the freezer. COOKING INSTRUCTIONS (ALSO ON LABEL BELOW) THAW 1. Preheat oven to 350 degrees. 2. Bake, covered for 30 minutes; uncover and bake 10 minutes or until cheese is melted.

RECIPES FOR MARCH 28 - 2 OF 9 [B]   Grilled Bacon Wrapped Chicken   F  Prep time: 10 minutes 6 boneless, skinless chicken breasts 1/3 cup Italian parsley, chopped 1 1/2 tablespoons garlic, minced 12 bacon slices   coarse salt and freshly ground pepper, to taste   heavy-duty round toothpicks per serving: 473 calories; 60 grams protein; 23 grams total fat; 0 grams fiber; 6 grams saturated fat; 2 grams carbohydrates; 168 mgs cholesterol; 534 mgs sodium; 12 WW points plus   [1] Using a meat mallet, pound the chicken until about ¼-inch thick. Sprinkle the chicken with salt and pepper, chopped parsley and garlic. Starting at the thinnest end, roll the chicken breast. Wrap the chicken with bacon slices and secure tightly with a toothpick. [2] Wrap each chicken roll with plastic wrap and then wrap individually in foil. Place the chicken rolls in a freezer bag, seal tightly and, using packing tape, affix the cooking label. COOKING INSTRUCTIONS (ALSO ON LABEL BELOW) Thaw. 1. Prepare grill to medium-high heat or preheat broiler. 2. Remove the wrapping from the chicken. Grill until chicken is firm to touch and just cooked through and bacon is crisp, turning occasionally about 15 minutes. Transfer chicken to platter and serve.

RECIPES FOR MARCH 28 - 3 OF 9 [C]   Asian Beef Lettuce Wraps   KF M LC  Prep time: 15 minutes Marinade time: All day Cook time: 25 minutes  1 3/4 pounds sirloin steak 1 1/2 cups sesame ginger marinade 1 1/2 tablespoons canola oil 3/4 yellow onion , halved and thinly sliced 1 1/2 teaspoons garlic, minced 1/3 teaspoon crushed red pepper flakes 4 1/2 tablespoons soy sauce (low sodium) 1/3 cup dry roasted peanuts, chopped 1 1/2 teaspoons rice vinegar 1 1/2 heads 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.  [C]   Peanut Noodles    Prep Time: 15 Minutes. Cook Time: 10 Minutes 12 ounces Asian noodles (udon, soba, or linguini) 3/4 cup chicken broth 2 1/4 tablespoons fresh ginger, minced 4 1/2 tablespoons soy sauce (low sodium) 4 1/2 tablespoons creamy peanut butter 2 1/4 tablespoons honey 3 teaspoons chile paste 3/4 teaspoon crushed red pepper flakes 4 1/2 garlic clove(s), minced 3 green onions , chopped 1/3 cup dry roasted peanuts, chopped per serving: 302 calories; 12 grams protein; 11 grams total fat; 3 grams fiber; 2 grams saturated fat; 42 grams carbohydrates; 38 mgs cholesterol; 673 mgs sodium; 8 WW points plus   [1] Bring a large pot of water to a boil. Add noodles and cook until cooked but firm to the bite. Drain. [2] Meanwhile, combine chicken broth, ginger, soy sauce, peanut butter, honey, chili paste, crushed red pepper flakes and garlic in a small saucepan. Cook over medium heat until peanut butter melts and is heated through. Add noodles, and toss to coat. Garnish with green onions and peanuts.

RECIPES FOR MARCH 28 - 4 OF 9 [D]   Chicken and Lemon Skewers   KF M  Prep time: 15 minutes Marinate time: all day Cook time: 10 minutes  6 boneless, skinless chicken breasts   MARINADE 1 1/2 cups plain yogurt 3 tablespoons olive oil 1 1/2 teaspoons garlic, minced 6 tablespoons lemon juice 3/4 jalapeño pepper , seeded and minced 3 tablespoons cilantro, chopped   12-inch bamboo skewers, soaked per serving: 228 calories; 29 grams protein; 10 grams total fat; 0 grams fiber; 3 grams saturated fat; 3 grams carbohydrates; 76 mgs cholesterol; 105 mgs sodium; 6 WW points plus   [1] Cut the chicken in to 1-inch strips and place in a shallow dish. [2] Place all of the marinade ingredients in a bowl, stir well and place over chicken. [3] Preheat the broiler to high. Thread the chicken lengthwise onto skewers, zig-zagging the meat back and forth as you go. [4] Place on a broil-proof baking sheet and broil for 3-4 minutes on each side or until charred and tender. Let cool slightly before handling. NOTE: for kid friendly, omit the pepper and cilantro in half of the yogurt mix and marinate kids portions in this. Cover and let marinate all day. [D]   Couscous Salad with Mint    Prep and cook time: 25 minutes 1 1/2 5.8-ounce packages couscous (garlic flavored) 1/3 cup fresh mint, chopped 1 1/2 cups cherry tomatoes, cut in half 4 1/2 tablespoons olive oil   coarse salt and freshly ground pepper, to taste per serving: 164 calories; 6 grams protein; 0 grams total fat; 3 grams fiber; 0 grams saturated fat; 34 grams carbohydrates; 0 mgs cholesterol; 8 mgs sodium; 4 WW points plus   [1] Cook couscous according to package instructions. Remove from heat and allow to cool to room temperature. [2] Toss couscous with mint, tomatoes and olive oil and season with salt and pepper.

RECIPES FOR MARCH 28 - 5 OF 9 [E]   Hawaiian Drumsticks   KF LC  Prep time: 15 minutes Cook time: 25 minutes 4 1/2 tablespoons butter 12 chicken drumsticks 3/4 yellow onion , chopped 1 1/2 red bell peppers , cored and chopped 4 1/2 tablespoons brown sugar 1 1/2 tablespoons cornstarch 3/4 teaspoon coarse salt 4 1/2 tablespoons white vinegar 4 1/2 tablespoons ketchup 12 ounces crushed pineapple, drained 1 1/2 20-ounce cans pineapple slices, drained, for garnish per serving: 375 calories; 29 grams protein; 21 grams total fat; 1 gram fiber; 9 grams saturated fat; 16 grams carbohydrates; 141 mgs cholesterol; 209 mgs sodium; 10 WW points plus   [1] Melt the butter in a Dutch oven or large skillet. Add the chicken and brown slightly on all sides. Add onion and the pepper and cook for 5 minutes. Cover and simmer for 20 minutes until chicken is tender. [2] Meanwhile, combine brown sugar, cornstarch and salt in small bowl. Add vinegar, ketchup and crushed pineapple, stir to dissolve the sugar and cornstarch. [3] Add pineapple mixture to the chicken and cook, stirring until sauce thickens and comes to a boil. Garnish with pineapple slices.  [E]   Island Salad    Prep time: 10 minutes  4 1/2 tablespoons honey 4 1/2 tablespoons lime juice 3 tablespoons canola oil   SALAD 1 1/2 cups sugar snap peas, trimmed 3/4 head Romaine lettuce, washed and torn 1 1/2 avocados , pitted, peeled and sliced 1 1/2 mangoes , peeled and cubed 3/4 red onion , thinly sliced into rings 1/3 cup shredded coconut, lightly toasted per serving: 250 calories; 3 grams protein; 15 grams total fat; 7 grams fiber; 2 grams saturated fat; 31 grams carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 7 WW points plus   [1] Zest lime and combine with honey, lime juice and oil in a cruet or jar with a tight-fitting lid. Shake to mix. [2] Place peas, lettuce, avocado, mango and red onion in a medium salad bowl and toss to combine. Toss with enough dressing to coat and sprinkle with coconut. Serve immediately.

RECIPES FOR MARCH 28 - 6 OF 9 [F]   Parmesan Pork Cutlets   KF LC  Prep and cook time: 30 minutes 1 3/4 pounds pork tenderloin 3 large eggs , whites only 3/4 cup panko bread crumbs 1/3 cup shredded Parmesan cheese 4 1/2 tablespoons all purpose flour 1 1/2 pinches coarse salt 3 tablespoons olive oil, divided 1 1/2 whole lemon(s), cut into wedges , for serving 1/3 cup Italian parsley, for serving per serving: 214 calories; 23 grams protein; 8 grams total fat; 0 grams fiber; 3 grams saturated fat; 10 grams carbohydrates; 60 mgs cholesterol; 215 mgs sodium; 5 WW points plus   [1] Slice pork tenderloin into 1-inch rounds. Place rounds between two sheets of plastic wrap; with a meat mallet or small heavy skillet, pound to 1/8 inch thick. [2] In a shallow bowl, beat egg whites with 1 tablespoon water. In another bowl, combine breadcrumbs and Parmesan. Place all-purpose flour in a third bowl. Season pork with salt. Dip pork in flour, then in egg mixture. Dredge in breadcrumb mixture; pat it in. [3] In a large nonstick skillet, heat half of the olive oil over medium-high heat. Saute half the cutlets until golden brown and cooked through, about one minute per side, remove to a plate and tent with foil. Repeat with remaining oil and remaining pork. Serve with lemon wedges and parsley.  [F]   Baby Broccoli with Lemon Pepper    Prep and cook time: 20 minutes 1 1/2 cups vegetable broth 3/4 teaspoon dried dill 1 1/2 tablespoon zest of lemon , finely grated 1 1/2 teaspoons olive oil   coarse salt and freshly ground pepper, to taste 1 1/2 bunches baby broccoli 3 tablespoons butter per serving: 94 calories; 4 grams protein; 6 grams total fat; 3 grams fiber; 4 grams saturated fat; 8 grams carbohydrates; 15 mgs cholesterol; 233 mgs sodium; 3 WW points plus    [1] In a large skillet, combine the broth, dill, lemon zest, oil and salt and pepper. Bring to a boil and reduce heat. Cover and simmer for 5 minutes [2] Add broccoli and butter to the skillet. Cover and cook over medium heat for 6 to 8 minutes or until broccoli is tender. Drain the broccoli and transfer to a serving bowl.

RECIPES FOR MARCH 28 - 7 OF 9 [G]   Spaghetti Bolognese   KF  Prep and cook time: 35 minutes 3 tablespoons butter 3/4 yellow onion , chopped 3 teaspoons garlic, minced 3 stalks celery, chopped 3 carrots , peeled and diced 9 bacon slices, cut into 1-inch pieces 1 1/2 pounds ground beef 1 1/2 teaspoons dried oregano 1 1/2 cups red wine 1 1/2 28-ounce cans diced tomatoes with basil, undrained 15 ounces spaghetti   coarse salt and freshly ground pepper, to taste 1/3 cup shredded Parmesan cheese per serving: 538 calories; 28 grams protein; 25 grams total fat; 3 grams fiber; 11 grams saturated fat; 42 grams carbohydrates; 80 mgs cholesterol; 488 mgs sodium; 13 WW points plus   [1] Melt the butter in a large saucepan over medium heat. Add the onion and cook for 2-3 minutes or until soft. Add the garlic, celery and carrot(s) and cook, stirring over low heat for 5 minutes. [2] Increase the heat to medium-high and add the bacon pieces. beef and oregano and cook for 4-5 minutes or until browned. Drain any excess fat. [3] Pour in the wine, reduce the heat and simmer for 4-5 minutes or until absorbed. Add the tomatoes and season with salt and pepper. Cover with a lid and simmer for 5 minutes, stirring occasionally. [4] Meanwhile, cook the pasta in a large pot of boiling salted water until cooked through but still firm to the bite. Drain and return to the pot. Serve the pasta with the sauce and top with Parmesan cheese.  [G]   Mixed Greens with Balsamic Vinaigrette    Prep time: 10 minutes 6 cups mixed baby greens 1 1/2 avocados , pitted, peeled and sliced 1/3 cup pistachios, shelled 1/3 cup "Craisins" 1/3 cup prepared balsamic vinaigrette dressing per serving: 233 calories; 4 grams protein; 19 grams total fat; 5 grams fiber; 3 grams saturated fat; 16 grams carbohydrates; 0 mgs cholesterol; 24 mgs sodium; 7 WW points plus   [1] In a salad bowl, combine the greens, avocado, pistachios and "Craisins." Toss with enough dressing to coat and serve.

RECIPES FOR MARCH 28 - 8 OF 9 [H]   Sweet and Spicy Flank Steak   KF LC M  Prep time: 5 minutes Marinate time: all day Cook time: 10 minutes 3/4 cup white wine 1/2 cup soy sauce (low sodium) 3 tablespoons ketchup 2 1/4 tablespoons brown sugar 1 1/2 teaspoons crushed red pepper flakes 3 teaspoons garlic, minced, minced 2 1/4 tablespoons fresh ginger, peeled and minced 1 1/2 tablespoons toasted sesame oil 1 3/4 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.  [H]   Chinese Broccolini    Prep and cook time: 20 minutes 3 bunches broccolini 3 tablespoons butter 3 tablespoons soy sauce (low sodium) 1/3 teaspoon Chinese five-spice powder 1/2 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.

RECIPES FOR MARCH 28 - 9 OF 9 [I]   Tilapia Fillets With Spicy Citrus Sauce   Q LC  Prep time: 10 minutes Cook time: 5 minutes  2 1/4 pounds tilapia 3 tablespoons orange juice 3 tablespoons fresh lemon juice 1 1/2 tablespoons soy sauce (low sodium) 1 1/2 teaspoons brown sugar 1 1/2 tablespoons rice vinegar 3/4 teaspoon fresh ginger, minced 1 1/2 teaspoons Chinese five-spice powder 3/4 teaspoon coarse salt 1 1/2 pinchs cayenne pepper 1 1/2 tablespoons canola oil per serving: 216 calories; 35 grams protein; 6 grams total fat; 0 grams fiber; 1 gram saturated fat; 2 grams carbohydrates; 54 mgs cholesterol; 463 mgs sodium    [1] In a small saucepan over medium-low heat, combine the orange and lemon juice, soy sauce, brown sugar, vinegar, and ginger and let heat for a few minutes. In a finger bowl, combine five-spice powder, salt, and cayenne pepper. Sprinkle both sides of fish evenly with spice mixture. [2] Heat the oil in a grill pan or a large nonstick skillet over medium-high heat. Add the fish to the pan; cook 2 minutes per side or until fish flakes easily when tested with a fork. Remove from skillet, and serve with sauce drizzled over the top.  [I]   Steamed Spinach    Prep & Cook time: 10 minutes 3 tablespoons butter 30 ounces fresh spinach 1 1/2 pinchs ground nutmeg   coarse salt and freshly ground pepper, to taste per serving: 83 calories; 4 grams protein; 6 grams total fat; 3 grams fiber; 4 grams saturated fat; 5 grams carbohydrates; 15 mgs cholesterol: 111 mgs sodium   [1] In a large deep saucepan with a tight-fitting lid, melt the butter over medium heat. Add the spinach and nutmeg, cover and cook until wilted, stirring halfway through, about 5 minutes. [2] Remove from the heat. Season with nutmeg and salt and pepper.