Menu and Shopping List for week of January 9th 2012

Serving Size: 4 People  [A]   Beef Burgundy | Breadcrumb Broccoli [B]   Pistachio-Stuffed Chicken Breasts [C]   Soy and Ginger Flank Steak [D]   Zesty Tortilla Soup [E]   Balsamic Chicken with Goat Cheese | Almond Rice Pilaf [F]   Pork and Parmesan | Orzo with Fresh Spinach [G]   Cheesy Baked Eggplant Parmesan | Classic Italian Salad Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category for you to write in your own ingredients. What You Need But May Already Have all purpose flour bay leaf black pepper breadcrumbs brown rice butter canola oil cayenne pepper chili powder coarse salt cooking spray dried basil dried oregano dried thyme freshly ground pepper garlic, minced ginger, minced ground cardamom ground cumin honey Italian seasoned breadcrumbs olive oil soy sauce (low sodium) Frozen 2 cups frozen pearl onions A Meat, Fish, Poultry 2 1/2 pounds beef stew meat A 4 bone-in chicken breasts, skin on B 4 boneless pork chops (1 1/2-inches thick)F 6 boneless, skinless chicken breasts D E 1 1/2 pounds flank steak C Produce 3 lemons B E F 1 lime D 1 pint package grape tomatoes E 1 tomato G 3 ounces fresh spinach F Produce (cont) 1 head Romaine lettuce G 2 yellow onions D F 1 bunch broccoli A 1 cucumber G 2 medium eggplants G 16 ounces whole button mushrooms A 2 zucchini F 1/4 cup fresh basil E 1 bunch fresh cilantro B 1 bunch Italian parsley E Bread 4 large flour tortillas D 1 slice wheat bread A Nuts 1/4 cup chopped almonds E 1 10-ounce can unsalted, shelled pistachio nuts B Spirits/Wine 2 cups full-bodied red wine (can sub red grape juice) A 1/4 cup red wine C Dairy 4 large eggs F G Cheese 1/4 cup crumbled goat cheese E 1 cup shredded mozzarella cheese G 1 3/4 cups shredded Parmesan cheese A F G Canned Goods/Sauce 2 15-ounce cans black beans D 4 14-ounce cans chicken broth D 1 28-ounce can diced tomatoes D 2 32 oz jars prepared marinara sauce G 1 2.25-ounce can sliced black olives E 2 14-ounce cans vegetable broth E Hispanic Aisle 1 4.5-ounce can chopped green chilies D Pasta/Rice 8 ounces orzo pasta F Salad Dressing/Condiments 2/3 cup prepared balsamic vinaigrette dressing E G

RECIPES FOR JANUARY 09 - 1 OF 7 [A] Beef Burgundy   Prep time: 30 minutes Cook time: 6-8 hours  3/4 cup all purpose flour 1 teaspoon coarse salt 2 1/2 pounds beef stew meat 2 tablespoons canola oil 16 ounces whole button mushrooms, halved 2 tablespoons butter 2 cups full-bodied red wine (can sub red grape juice)   coarse salt and freshly ground pepper, to taste 2 teaspoons garlic, minced 2 teaspoons dried thyme 1 bay leaf 2 cups frozen pearl onions per serving: 501 calories; 45 grams protein; 19 grams total fat; 1 gram fiber; 5 grams saturated fat; 20 grams carbohydrates; 108 mgs cholesterol; 120 mgs sodium: 11 WW points plus   [1] Combine the flour and salt in a ziptop bag. Add the meat to the bag and shake to coat completely. [2] Add the canola oil to a large skillet over medium high heat. Add the beef and brown on all sides for 8-10 minutes. Transfer to the slow cooker. [3] In the same pan, sauté the mushrooms in the butter for 3-4 minutes. Place the mushrooms in the slow cooker, then add the wine to the same pan and stir over medium-high heat, scraping up the browned bits from the bottom of the pan. [4] Cook, stirring frequently, for about 10 minutes, until the sauce begins to thicken. Add salt and pepper to taste, then add the garlic, thyme and bay leaf. Pour over the beef in the slow cooker. Cover and cook on low for 6-8 hours. [5] 30 minutes before serving, add the pearl onions to the stew and let cook. Remove bay leaf before serving. [A] Breadcrumb Broccoli    Prep and cook time: 20 minutes 1 slice wheat bread 1 medium bunch broccoli, cut into small florets and stems thinly sliced 2 tablespoons butter 1 teaspoon dried thyme 1/2 cup shredded Parmesan cheese 1/4 teaspoon black pepper per serving: 179 calories; 10 grams protein; 10 grams total fat; 4 grams fiber; 6 grams saturated fat; 15 grams carbohydrates; 26 mgs cholesterol; 291 mgs sodium; 5 WW points plus   [1] Place the bread in a food processor and pulse until fine crumbs form. Cook broccoli in lightly salted boiling water until crisp tender, 2 to 4 minutes. Drain in a colander. [2] Melt butter in a medium skillet over medium heat. Add bread crumbs and thyme. Cook, stirring, until golden, about 5 minutes. Remove from heat; add broccoli, Parmesan, and pepper. Toss to combine.
RECIPES FOR JANUARY 09 - 2 OF 7 [B] Pistachio-Stuffed Chicken Breasts   Prep time: 20 minutes 4 bone-in chicken breasts, skin on 1 cup unsalted, shelled pistachio nuts 2 cups fresh cilantro, chopped 2 tablespoons lemon juice 1 teaspoon garlic, minced 1 teaspoon ground cardamom 1/2 teaspoon coarse salt 1/2 cup olive oil   freshly ground pepper 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; 12 WW points plus   Preheat oven to 400 degrees. [1] Toast pistachios on baking sheet until golden, about 7 minutes, let cool. Transfer to a food processor. Add cilantro, lemon juice, garlic, cardamom and salt to the food processor. Pulse until coarse paste forms. With machine running, gradually add in the olive oil. Season pesto with pepper. [2] Using your fingers, gently loosen skin from 1 side of each chicken breast, forming a pocket. Spread 1 tablespoon pesto evenly under skin of each. Reserve the remaining pesto in a small freezer ziptop bag or a small plastic container. Sprinkle chicken generously with salt and pepper. [3] Wrap each breast tightly with plastic wrap and place them all inside a large ziptop freezer bag. Place the reserved pesto in the bag and affix the cooking label. Place in the freezer. COOKING DIRECTIONS (ALSO ON LABEL BELOW) Thaw Preheat oven to 400 degrees. 1. Line a cookie sheet with aluminum foil and spray with cooking spray. Place chicken breasts, skin side up and roast until cooked through, about 25-30 minutes. 2. Place the reserved pesto into a small bowl and heat slightly in the microwave. Add a little olive oil, if needed to thin. Serve pesto sauce with the chicken breasts.
RECIPES FOR JANUARY 09 - 3 OF 7 [C] Soy and Ginger Flank Steak     Prep time: 5 minutes 1 1/2 pounds flank steak 2 teaspoons ginger, minced 4 teaspoons garlic, minced 1/2 cup soy sauce (low sodium) 1/4 cup red wine 3 tablespoons honey per serving: 343 calories; 37 grams protein; 12 grams total fat; 0 grams fiber; 5 grams saturated fat; 17 grams carbohydrates; 59 mgs cholesterol; 992 mgs sodium; 8 WW points plus   [1] Prop open a 1-gallon freezer ziptop bag. [2] Add the ginger, garlic, soy sauce, wine and honey and using your hands on the outside of the bag, mix well. Add the flank steak and turn to coat. Squeeze out the excess air, seal the bag. [3 Using packing tape, affix the cooking instructions to the outside of the freezer bag and place in the freezer. COOKING INSTRUCTIONS (ALSO ON LABEL BELOW) Thaw. 1. Remove the meat from the bag and discard the marinade Prepare the grill to medium-high heat and spray grate with cooking spray. 2. Grill approximately for 7 minutes per side or until cooked through. Transfer to a cutting board, let rest for 10 minutes and slice against the grain into 1⁄2 inch slices. Note: If you prefer to broil your steak: Preheat broiler. Remove the flank steak from the bag and discard the marinade. Place the meat on a broiler pan and broil for 4-5 minutes per side. Remove to a cutting board and let rest. Cut against the grain into thin strips and serve on individual plates.
RECIPES FOR JANUARY 09 - 4 OF 7 [D] Zesty Tortilla Soup     Prep time: 40 minutes 2 boneless, skinless chicken breasts 2 tablespoons olive oil, more for drizzling 1 yellow onion , chopped 2 teaspoons garlic, minced 1 28-ounce can diced tomatoes 6 cups chicken broth 2 15-ounce cans black beans, rinsed and drained 3 tablespoons lime juice 1 teaspoon ground cumin 1 teaspoon chili powder 1 teaspoon coarse salt 1 teaspoon cayenne pepper, optional 1 4.5-ounce can chopped green chilies, drained 4 large flour tortillas per serving: 400 calories; 40 grams protein; 9 grams total fat; 8 grams fiber; 2 grams saturated fat; 39 grams carbohydrates; 68 mgs cholesterol; 1574 mgs sodium; 10 WW points plus   Preheat the oven to 350 degrees. [1] Place the chicken breasts on a small, rimmed baking sheet or pie pan and drizzle with olive oil. Bake uncovered for 15-20 minutes or until cooked through. Let cool and cut into small cubes. [2] In a large stockpot over medium heat, add the oil and sauté the onion and garlic. Add tomatoes, broth, beans, lime juice, cumin, chili powder, salt, cayenne pepper and chilies. Add cooked chicken and simmer for 10 minutes. Let cool. [3] Pour the soup into a sealable plastic container. Affix the cooking label. [4] Place 5-6 flour tortillas in a 1-gallon ziptop freezer bag and tape to the soup container. Place soup and tortillas in the freezer. COOKING DIRECTIONS (ALSO ON LABEL BELOW) Thaw 1. Preheat oven to 200 degrees. 2. Empty soup into a large stockpot. Heat over medium heat, and let simmer for 20 minutes. 3. Meanwhile, wrap the flour tortillas in foil and place in the oven to heat. 4. Serve the soup in large bowls and serve with warm flour tortillas on the side. Note: You can add a dash of hot sauce and a dollop of sour cream to each soup bowl, if desired.
RECIPES FOR JANUARY 09 - 5 OF 7 [E] Balsamic Chicken with Goat Cheese   Prep time: 10 minutes Cook time: 20 minutes 4 boneless, skinless chicken breasts   coarse salt and freshly ground pepper, to taste 1 tablespoon olive oil 1 cup grape tomatoes, halved 1 teaspoon garlic, minced 1 2.25-ounce can sliced black olives, drained 1/3 cup prepared balsamic vinaigrette dressing 3 tablespoons crumbled goat cheese 1/4 cup fresh basil, torn 1 whole lemon(s), cut into wedges per serving: 278calories; 41 grams protein; 11 grams total fat; 1 gram fiber; 3 grams saturated fat; 2 grams carbohydrates; 105 mgs cholesterol; 136 mgs sodium; 7 WW points plus // nutrition is based on a 6 oz boneless chicken breast   [1] Sprinkle chicken evenly with salt and pepper. [2] Heat oil in a large nonstick skillet over medium-high heat. Cook chicken 6 to 7 minutes on each side or until done. Transfer chicken to a serving platter; keep warm. [3] While chicken cooks, combine tomatoes, garlic, olives, and vinaigrette in a medium bowl. [4] Add tomato mixture to pan; cook 1 to 2 minutes or until tomatoes soften. Spoon over chicken. Top evenly with cheese and basil. Serve with lemon wedges. [E] Almond Rice Pilaf    Prep and cook time: 35 minutes 1 tablespoon butter 1 1/2 cups brown rice, uncooked 3 cups vegetable broth 1/4 cup chopped almonds 3 tablespoons Italian parsley, chopped   coarse salt and freshly ground pepper, to taste per serving: 262 calories; 7 grams protein; 5 grams total fat; 1 gram fiber; 2 grams saturated fat; 46 grams carbohydrates; 6 mgs cholesterol; 710 mgs sodium; 7 WW points plus    [1] Melt butter in a large saucepan over medium-high heat. Stir in rice, and cook, stirring constantly, 5 minutes or until golden. Add broth and bring to a boil. Cover, reduce heat, and simmer 30 minutes or until liquid is absorbed and rice is tender. Stir in almonds, parsley and salt and pepper. [2] Remove from heat, and let stand 5 minutes. Fluff rice with a fork.
RECIPES FOR JANUARY 09 - 6 OF 7 [F] Pork and Parmesan     Prep time: 15 minutes Cook time: 15 minutes 2 large eggs 1/2 cup Italian seasoned breadcrumbs 1/2 cup shredded Parmesan cheese   coarse salt and freshly ground pepper, to taste 4 boneless pork chops (1 1/2-inches thick) 3 tablespoons olive oil, divided 1 yellow onion , thinly sliced 1 teaspoon garlic, minced 2 zucchini , thinly sliced 1 whole lemon(s), cut into wedges per serving: 414 calories; 29 grams protein; 23 grams total fat; 3 grams fiber; 8 grams saturated fat; 24 grams carbohydrates; 63 mgs cholesterol; 644 mgs sodium   [1] In a small bowl, whisk egg. In a medium bowl, combine breadcrumbs, cheese and salt and pepper. Dip chops in egg and then dredge in cheese mixture, pressing to adhere. [2] Heat half the oil in a large skillet over medium heat. Add pork chops, in batches if necessary, and cook until golden brown and the center reaches 150 degrees, about 6 minutes per side. Transfer the chops to plates and tent with foil. [3] Heat remaining oil in same skillet and add onion, garlic and zucchini; sauté 5 minutes or until tender. [4] Serve pork chops with zucchini mixture and lemon wedges.  [F] Orzo with Fresh Spinach    Prep time: 5 minutes Cook time: 15 minutes  8 ounces orzo pasta 3 ounces fresh spinach, stems trimmed 2 tablespoons olive oil   coarse salt and freshly ground pepper, to taste per serving: 277 calories; 8 grams protein; 8 grams total fat; 3 grams fiber; 1 gram saturated fat; 44 grams carbohydrates; 0 mgs cholesterol; 32 mgs sodium; 7 WW points plus   [1] In a large pot of boiling salted water, cook orzo until tender but still firm to the bite. Just before orzo is cooked, add spinach to pot, stirring until wilted, 1-2 minutes. Drain spinach and orzo. [2] Place spinach and orzo in serving bowl; toss with olive oil and salt and pepper to taste. Serve immediately.
RECIPES FOR JANUARY 09 - 7 OF 7 [G] Cheesy Baked Eggplant Parmesan  Prep time: 20 minutes Cook time: 60 minutes   cooking spray 2 large eggs 2 tablespoons water 1/2 cup breadcrumbs 1/2 cup shredded Parmesan cheese, plus extra for topping 1/2 tablespoon dried oregano 1/2 teaspoon dried basil   coarse salt and freshly ground pepper, to taste 2 medium eggplants , peeled and sliced into 1/2-inch rounds 4 cups prepared marinara sauce 1 cup shredded mozzarella cheese per serving: 485 calories; 24 grams protein; 20 grams total fat; 11 grams fiber; 9 grams saturated fat; 55 grams carbohydrates; 140 mgs cholesterol; 1682 mgs sodium; 12 WW points plus   Preheat oven to 375 degrees. [1] Coat a baking sheet with cooking spray; set aside. In a wide, shallow bowl whisk together eggs and water. In another similar bowl, combine breadcrumbs, Parmesan, oregano, and basil; season with salt and pepper. [2] Dip eggplant slices in egg mixture, letting excess drip off, then dredge in breadcrumb mixture, coating well; place on baking sheet. Bake until golden brown on bottom, 20 to 25 minutes. Turn slices; continue baking until browned on other side, 20 to 25 minutes more. Remove from oven; raise oven heat to 400 degrees. [3] Spread half of the sauce in a baking dish*. Arrange half the eggplant in dish; cover with a little more sauce, then sprinkle with half of the mozzarella. Repeat with remaining eggplant, sauce, and mozzarella; sprinkle with extra Parmesan. Bake until sauce is bubbling and cheese is melted, 15 to 20 minutes. Let stand 5 minutes before serving. * 7 x 3 loaf pan (for 2), 8 x 8 pan (for 4), 13 x 9 pan (for 6-8)  [G] Classic Italian Salad    Prep time: 5 minutes  1/2 head Romaine lettuce, washed and torn 1 tomato , sliced 1/2 cucumber , peeled and sliced   coarse salt and freshly ground pepper, to taste 1/4 cup prepared balsamic vinaigrette dressing 1/4 cup shredded Parmesan 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 WW points plus   [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.

January 2012 Pistachio-Stuffed Chicken Breasts COOKING DIRECTIONS THAW  Preheat oven to 400 degrees.  1. Line a cookie sheet with aluminum foil and spray with cooking spray. Place chicken breasts, skin side up and roast until cooked through, about 25-30 minutes.  2. Place the reserved pesto into a small bowl and heat slightly in the microwave. Add a little olive oil, if needed to thin. Serve pesto sauce with the chicken breasts.  SIDE SELECTIONS Steamed Asparagus, Buttermilk Biscuits

January 2012 Soy and Ginger Flank Steak  COOKING DIRECTIONS Thaw.  1. Remove the meat from the bag and discard the marinade Prepare the grill to medium-high heat and spray grate with cooking spray.  2. Grill approximately for 7 minutes per side or until cooked  through. Transfer to a cutting board, let rest for 10 minutes and slice against the grain into 1⁄2 inch slices.  Note: If you prefer to broil your steak: Preheat broiler. Remove the flank steak from the bag and discard the marinade. Place the meat on a broiler pan and broil for 4-5 minutes per side. Remove to a cutting board and let rest. Cut against the grain into thin strips and serve on individual plates.  SIDE SELECTIONS Jasmine Rice , Steamed Snow Peas

January 2012 Zesty Tortilla Soup  COOKING DIRECTIONS THAW  1. Preheat oven to 200 degrees.  2. Empty soup into a large stockpot. Heat over medium heat, and let simmer for 20 minutes.  3. Meanwhile, wrap the flour tortillas in foil and place in the oven to heat.  4. Serve the soup in large bowls and serve with warm flour tortillas on the side.  Note: You can add a dash of hot sauce and a dollop of sour cream to each soup bowl, if desired.  SIDE SELECTIONS Garden Salad, Crispy Tortilla Chips