Etc
Menu Mailer
Volume 4, Week 29 ISSN 1548-5471 July 18, 2006
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Day 1: Tuscany Chicken Skillet
Day 2: Sweet Teriyaki Pork Chops
Day 3: Skillet Turkey with Browned Onions
Day 4: Curried Beef
Day 5: Jack Fish
Day 6: Crock Tarragon Chicken
SHOPPING LIST:
MEAT
4 boneless skinless chicken breast halves [D1]
8 skinless chicken thighs [D6]
4 large (or 8 small) turkey cutlets [D3]
4 boneless pork chops [D2]
1 pound sirloin steak [D4]
1 pound cod fillets (or other firm white fish)-or buy frozen [D5]
CONDIMENTS
Olive oil [D1,2,3,4,6]
Vinegar [D2,3]
Tarragon vinegar (need 1/3 cup) [D6]
Dijon mustard [D6]
Teriyaki sauce [D2]
Honey [D2]
White wine (need 1/2 cup)-or use white grape juice with a splash of vinegar [D3]
White grape juice (need 1/2 cup)-if not using white wine [D3]
**LC Salad dressing(s)-watch carb count [D1,5]
PRODUCE
3 pounds onions (keep on hand) [D1,2,3,6]
Garlic (need 6 cloves) [D1,6] **Additional (1 meal) [D6]
Green bell pepper (need 1 small) [D2]
Red bell pepper (need 1/2 cup, diced) [D1]
Zucchini (need 1 cup, chopped) [D1]
Celery (need 4 tablespoons, sliced) [D1]
Spinach (need 1 cup, chopped) [D1] **LC Additional (1 meal) [D6]
Broccoli florets (need 4 cups) [D4] **LC Additional (1 meal) [D4]
Tomatoes (need 2 medium plus 1 cup, diced) [D1,5]
Plum (Roma) tomatoes (need 2) [D6]
Green onions (need 4 teaspoons, chopped) [D5]
Tarragon (need 1 1/2 tablespoons, chopped)-or use dried [D6]
**LC Spaghetti squash (1 meal) [D1]
**LC Zucchini, yellow squash and snow peas (1 meal) [D2]
**LC Cauliflower (3 meals) [D3,4,6]
**LC Green beans (1 meal) [D3]
**LC Broccoli spears (1 meal) [D4]
**LC Asparagus (1 meal) [D5]
**LC Lettuce for 2 salads (not Iceberg-no nutrition) [D1,5]
**Red potatoes (2 meals) [D3,5]
**Sweet potatoes (1 meal) [D6]
CANNED GOODS
Low sodium beef broth (need 1 cup) [D4]
SPICES
Oregano [D1]
Rosemary [D1]
Garlic powder [D2]
Thyme [D3]
Curry powder [D4]
Basil [D5]
Tarragon-if not using fresh [D6]
DAIRY/DAIRY CASE
Butter [D1,3,5,6]
Sour cream (need 1/2 cup) [D4]
Heavy (whipping) cream (need 1/3 cup) [D6]
Monterey Jack cheese (need 1/2 cup, shredded) [D5]
**LC Parmesan cheese, for garnish (1 meal) [D1]
**LC Cream cheese (2 meals) [D3,6]
DRY GOODS
Cornstarch [D4]
Flour [D6]
**Angel Hair pasta (1 meal) [D1]
**Brown rice (2 meals) [D2,4]
FREEZER
1 pound cod fillets (or other firm white fish)-if not using fresh [D5]
KOSHER
Boneless skinless chicken thighs to substitute for 4 pork chops [D2]
Cultured soy (need 1/2 cup) [D4]
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Tuscany Chicken Skillet
Serves 4
2 tablespoons olive oil, divided
4 boneless skinless chicken breast halves
1/2 cup sliced onion
2 cloves garlic, pressed
1 cup chopped zucchini
4 tablespoons sliced celery
1/2 cup diced red bell pepper
1 teaspoon dried oregano
1 cup diced tomato
1 teaspoon dried rosemary
1 cup chopped spinach
Salt and pepper to taste
Heat half of the oil in a skillet over medium-high heat; cook chicken until down, browning on both sides; remove from the skillet and keep warm. Heat remaining oil add onions, garlic, zucchini, celery, bell pepper, and oregano; saute for 2 minutes.
Stir in the tomato and rosemary; cook for an additional 2 minutes. Stir in chopped spinach and remaining ingredients; cook for 1 minute, or until spinach wilts. Salt and pepper to taste. Top chicken with this mixture and serve.
Per Serving: 268 Calories; 12g Fat; 32g Protein; 8g Carbohydrate; 2g Dietary Fiber; 81mg Cholesterol; 154mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 2 Fat.
LC SERVING SUGGESTION: Spaghetti squash (nuke in microwave to keep kitchen cool, if you like) tossed with butter and grated Parmesan cheese and a big green salad.
SERVING SUGGESTION: Instead of spaghetti squash, serve Angel Hair pasta tossed with butter and grated Parmesan cheese.
KOSHER: No changes necessary.
Sweet Teriyaki Pork Chops
Serves 4
1 tablespoon olive oil
1 small green bell pepper, seeded, de-ribbed and cut into strips
4 tablespoons teriyaki sauce
1 tablespoon honey
1 tablespoon vinegar
1/2 teaspoon garlic powder
4 boneless pork chops
Preheat outdoor or indoor grill, or oven broiler.
In a skillet, heat olive oil over medium heat; add bell pepper and saute till tender-crisp.
In a small bowl, combine teriyaki sauce, honey, vinegar, and garlic powder; blend well.
Place pork chops on a plate and puncture all over with a fork (go easy-you're not trying to ventilate the things!). Then evenly drizzle with teriyaki mixture. Marinate for a few minutes, while you finish making the rest of your dinner.
Grill or broil chops for about 5 minutes on each side, depending on thickness. MAKE SURE YOU WATCH THEM LIKE A HAWK-YOU DON'T WANT THEM TURNING INTO SHOE LEATHER!
Per Serving: 202 Calories; 8g Fat; 22g Protein; 10g Carbohydrate; 1g Dietary Fiber; 51mg Cholesterol; 733mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
LC SERVING SUGGESTION: A big veggie stir-fry (onion, zucchini, yellow squash, small broccoli florets and snow peas).
SERVING SUGGESTION: Add brown rice.
KOSHER: Use boneless skinless chicken thighs instead of pork chops.
Skillet Turkey with Browned Onions
Serves 4
2 tablespoons olive oil, divided
4 large turkey cutlets (or use 8 smaller ones)
1 large onion, thinly sliced
1/2 teaspoon thyme
1 tablespoon butter
1/2 cup white wine-or use white grape juice with a splash of vinegar
In a skillet, heat half of the olive oil over medium heat; brown the turkey cutlets for 3 to 5 minutes (depending on thickness) on each side. Remove from skillet and keep warm.
Add remaining olive oil to the skillet; cook onions and thyme over medium heat until nicely browned, about 8 to 10 minutes, stirring occasionally to keep from sticking or cooking too much in one place. Remove from skillet.
Add the butter and wine to the skillet and, using a wire whisk, deglaze the pan (scrape up all the browned bits). Let the sauce simmer and reduce until slightly thickened. Serve turkey with sauce and onions on the top.
Per Serving: 244 Calories; 15g Fat; 19g Protein; 3g Carbohydrate; 1g Dietary Fiber; 55mg Cholesterol; 70mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 2 Fat.
LC SERVING SUGGESTION: Steamed green beans and Faux tay-toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture).
SERVING SUGGESTION: Serve steamed red potatoes instead of Faux Tay toes.
KOSHER: Use oil instead of butter.
Curried Beef
Serves 4
1 cup low sodium beef broth
1/2 cup sour cream
2 teaspoons cornstarch
2 teaspoons curry powder
Salt and pepper to taste
1 tablespoon olive oil
1 pound sirloin steak, cut into 1/2-inch cubes
4 cups small broccoli florets
1/2 cup water
Combine first five ingredients in a small bowl; blend well and set aside.
Heat oil in a large skillet over medium-high heat; add meat, and saute for 5 minutes, or until browned. Remove from the skillet and set aside.
Add broccoli and saute for 3 minutes. Add water; cover, reduce heat, and simmer for 4 minutes. Return beef to the skillet; stir in the broth mixture. Bring to a boil; cook for 2 minutes, stirring gently.
Per serving: 261 Calories; 15g Total Fat; 20g Protein; 9g Carbohydrate; 3g Fiber; 43mg Cholesterol; 376mg Sodium Food Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.
LC SERVING SUGGESTION: Steamed broccoli spears and Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam till tender).
SERVING SUGGESTION: Serve brown rice instead of Cauli-Rice.
KOSHER: Use cultured soy instead of sour cream.
Jack Fish
Serves 4
1 pound cod fillets (or other firm white fish) thawed if necessary
Salt and pepper to taste
2 medium tomatoes, chopped
4 teaspoons chopped green onion
1/2 teaspoon basil
2 teaspoons butter
1/2 cup shredded Monterey Jack cheese
Preheat outdoor grill or oven to 450 degrees.
Place fish fillets on a lightly greased sheet of aluminum foil (or baking dish if cooking in the oven); sprinkle with salt and pepper to taste. In a bowl, combine tomato, green onion, and basil; spoon over fish; dot with butter. Lay another sheet of aluminum foil over the top and fold together the edges to make a packet.
Bake for 8 to 10 minutes, or until fish flakes easily when tested with a fork. Turn off the grill or oven. Remove the top sheet of foil. Sprinkle fish with cheese and return to the grill or oven just to melt the cheese.
Per Serving: 160 Calories; 5g Fat; 24g Protein; 3g Carbohydrate; 1g Dietary Fiber; 61mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fat.
LC SERVING SUGGESTION: Steamed asparagus and a big green salad.
SERVING SUGGESTION: Add steamed red potatoes.
KOSHER: No changes necessary.
Crock Tarragon Chicken
Serves 4
1 tablespoon olive oil
8 skinless chicken thighs
1 large onion, sliced
4 garlic cloves, thinly sliced
2 plum (Roma) tomatoes, diced
Salt and pepper to taste
1/3 cup tarragon vinegar
1 1/2 tablespoons chopped fresh tarragon (or 2 teaspoons dried)
1 tablespoon Dijon mustard
1/3 cup heavy (whipping) cream
2 tablespoons flour
In a skillet, heat oil over medium-high heat; brown chicken on both sides (don't worry about cooking it all the way thru, you're just sealing in the juices); blot with paper towels, then place in a slow cooker. Add onion, garlic, tomatoes, and salt and pepper to taste.
In a small bowl, combine tarragon vinegar, tarragon, and mustard; pour over chicken mixture. Cover and cook on high heat setting for 4 hours or on low heat setting for 7 hours, or until chicken is cooked through and onions are soft. Remove chicken and keep warm.
In a small bowl, blend cream and flour to a smooth paste; stir in some of the hot liquid from the slow cooker, then stir it back into the slow cooker. Turn slow cooker setting to High and cook till thickened, about 25 minutes. Serve chicken with sauce.
Per Serving: 304 Calories; 16g Fat; 29g Protein; 10g Carbohydrate; 1g Dietary Fiber; 142mg Cholesterol; 178mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
LC SERVING SUGGESTION: Garlic sauteed spinach and Faux tay-toes (see directions, Day 3).
SERVING SUGGESTION: Serve baked sweet potatoes (nuke in microwave to keep kitchen cool, if you like) instead of Faux tay-toes.
KOSHER: Use 1/4 cup water instead of cream.