Cooking with Chevy

The week of 1/21/13

2013-01-22T15:11:00.001-08:00

I know that it has been a long time since I have blogged, but I am trying to get back into it.

What I have done this week:

For Sunday I made Italian Beef Sandwiches in my crock pot. To make this I put a rump roast, or other beef roast in the crock pot, add diced onions, a couple of bay leaves, beef broth, and Italian seasoning. I let this cook until it falls apart (about 10 hours). Once it if finished I "pull" it using forks. To serve I put the meat along with mozzarella cheese on a hoagie roll and place under the broiler until the cheese is hot and melted.

For Monday I took some of the left over beef and made stuffed baked potatoes. I washed and scrubbed 5 russet potatoes, then rubbed some olive oil and salt on them. I also pierced them with a knife. Baked the potatoes in a 400 degree oven for about 45 minutes. Once they were crispy on the outside and cooked inside I cut off the tops, scooped out the potato flesh, leaving the skin. I then mixed the potato flesh, some of the beef, butter, and a little bit of milk. Mixed it all together (like for mashed potatoes) and then stuffed back into the potato skins. Topped with Colby jack cheese. Put the potatoes back in the oven for about 5 minutes to melt the cheese.

Tuesday for dinner I made Greek chicken, couscous, and spinach. For the chicken I marinated my chicken breast in Greek vinaigrette dressing overnight. Sauteed the chicken in a skillet with a little bit of olive oil. For the couscous I followed the directions on the side of the box. The spinach was frozen and I cooked it in the microwave.

Wednesday we eat at our fellowship dinner at church.

Thursday I am making shepherds pie using the rest of the leftover beef. I will also use the leftover broth to make a gravy. Mix the beef and gravy together, top with mixed veggies and mashed potatoes and bake until hot and bubbly!!

Menu and shopping list for week of March 5th

2012-03-04T14:36:00.000-08:00

[A] 40 Clove Garlic Chicken
[B] Belgian Beef Stew
[C] Blackjack Flank Steak
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts
[E] Meatball Cannellini Soup
[F] Quick Chicken Fajitas | Coyote Black Beans
[G] Slow Cooker Country Style Ribs | Sesame Broccoli
[H] Baked Shrimp and Tomato Gratin | Parmesan Polenta
[I] Herb Crusted Pork Loin | Smashed Potatoes with Lemon and Parsley
[J] Bean and Kale Soup with Jumbo Croutons | Tangy Garden 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
Frozen
Meat, Fish, Poultry
crushed red pepper flakes
black pepper
canola oil
cayenne pepper
garlic salt
olive oil
garlic, minced
dried thyme
dried rosemary
balsamic vinegar
all purpose flour
dried parsley flakes
molasses
ground nutmeg
vegetable oil
dried oregano
cooking spray
soy sauce (low sodium)
milk
sugar
ketchup
cider vinegar
yellow cornmeal
chili powder
sesame seeds
brown sugar
dried basil
butter
red wine vinegar
unsalted butter
dry mustard
coarse salt
1 38-ounce bag frozen meatballs E
1 slab baby back pork ribs (about 2 -3
pounds each) G
Meat, Fish, Poultry (cont)
Produce
Bread
Spirits/Wine
Dairy
4 boneless, skinless chicken breasts D
4 bacon slices B
3 pounds pork loin roast I
1 pound large shrimp, peeled and
deveined H
8 chicken cutlets F
1 whole chicken(s) (3 1/2 to 4 pounds) A
3 pounds beef stew meat B
1 1/2 pounds flank steak C
2 avocados F J
5 lemons A I J
1 lime F
4 tomatoes H J
5 ounces fresh spinach D
2 bunches kale E J
2 yellow onions B J
1 bunch green onions F
2 white onions E F
1 red onion J
2 pounds small fingerling potatoes (can
sub small new potatoes) I
2 carrots J
2 bell pepper(s) (any color or a variety) F
1 bunch celery J
4 head garlic A F I
1 bunch broccoli G
1 bunch fresh cilantro F
1 .66 -ounce package fresh mint F
1 bunch Italian parsley H I J
4 large flour tortillas F
1 loaf ciabatta bread (can sub French
bread) J
1/4 cup dry vermouth A
1/2 cup white wine A
2 12-ounce bottles dark beer B
1/4 cup half -and-half F
Dairy (cont)
Cheese
Salad Dressing/Condiments
Deli
Canned Goods/Sauce
1/2 cup sour cream F
1/4 cup crumbled goat cheese F
1/2 cup crumbled blue cheese D
1 1/8 cups shredded Parmesan cheese H
J
1/4 cup prepared balsamic vinaigrette
dressing J
1/4 cup barbecue sauce G
2 cups seasoned croutons H
4 slices prosciutto D
1 15-ounce can black beans F
2 14-ounce cans chicken broth E
1 14.5-ounce can diced tomatoes with
basil J
1 32-ounce carton vegetable broth J
2 15.5-ounce cans cannellini beans E J
RECIPES FOR MARCH 05 - 1 OF 10
[A] 40 Clove Garlic Chicken F
RECIPES FOR MARCH 05 - 1 OF 10
[A] 40 Clove Garlic Chicken F
Prep time: 25 minutes
per serving: 492 calories; 52 grams protein; 20 grams
total fat; 2 grams fiber; 4 grams saturated fat; 15 grams
carbohydrates; 166 mgs cholesterol; 213 mgs sodium: 11
WW points plus
1 whole chicken(s) (3 1/2 to 4 pounds) , cut up
40 garlic clove(s), peeled and left whole
1/2 cup white wine
1/4 cup dry vermouth
2 tablespoons vegetable oil
1 teaspoon dried parsley flakes
2 teaspoons dried basil
1 teaspoon dried oregano
1 pinch crushed red pepper flakes
1 tablespoon zest of lemon
coarse salt and freshly ground pepper, to taste
[1] Place chicken pieces, skin side up, in a single layer in
a baking dish*. Combine the garlic, wine, vermouth, oil,
parsley, basil, oregano and red pepper flakes in a medium
sized bowl and mix thoroughly.
[2] Sprinkle garlic mixture over chicken pieces. Sprinkle
the lemon zest over the chicken and then squeeze the
lemon over the chicken pieces. Season with salt and
pepper.
[3] Cover the pan with aluminum foil, affix the cooking
label and place in the freezer.
* If serving 2 use a loaf pan, 4 use an 8x8, if serving 6 or
8, use a 9x13.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
RECIPES FOR MARCH 05 - 2 OF 10
[B] Belgian Beef Stew F
Prep time: 1 hour
per serving: 464 calories; 36 grams protein; 20 grams
total fat; 1 gram fiber; 6 grams saturated fat; 24 grams
carbohydrates; 89 mgs cholesterol; 213 mgs sodium; 11
WW points plus
3 pounds beef stew meat, cubed
4 bacon slices
1 yellow onion , thinly sliced
1 tablespoon sugar
1 cup all purpose flour
1 tablespoon dried thyme
coarse salt and freshly ground pepper, to taste
1 tablespoon vegetable oil
2 12-ounce bottles dark beer
[1] Coarsely dice the bacon and sauté in a large stockpot
until crisp and brown. Remove bacon with a slotted spoon
and reserve.
[2] Add onion to pot with bacon drippings and sauté,
covered, until tender, about 10 minutes. Uncover the pot,
raise the heat, and sprinkle with sugar. Toss and stir
onions well browned. Remove onions from pot and
reserve.
[3] In a large bowl, mix together the flour, thyme, salt and
pepper. Roll the beef cubes in flour mixture until evenly
coated. Add beef cubes to pot on medium high heat and
brown them on all sides. Add oil as necessary to prevent
sticking. You may need to do this in batches keeping beef
on a plate until all cubes are browned. Return beef to pot.
[4] Add beer to pot stirring to get up all the bits on bottom.
Add bacon and onions. Simmer, stirring occasionally, until
the stew thickens and meat is tender, about 30 minutes.
[5] Let cool. Spoon stew into a plastic container(s). Make
sure lids are tightly secure. Affix labels and place in the
freezer.
RECIPES FOR MARCH 05 - 2 OF 10
[B] Belgian Beef Stew F
Prep time: 1 hour
per serving: 464 calories; 36 grams protein; 20 grams
total fat; 1 gram fiber; 6 grams saturated fat; 24 grams
carbohydrates; 89 mgs cholesterol; 213 mgs sodium; 11
WW points plus
3 pounds beef stew meat, cubed
4 bacon slices
1 yellow onion , thinly sliced
1 tablespoon sugar
1 cup all purpose flour
1 tablespoon dried thyme
coarse salt and freshly ground pepper, to taste
1 tablespoon vegetable oil
2 12-ounce bottles dark beer
[1] Coarsely dice the bacon and sauté in a large stockpot
until crisp and brown. Remove bacon with a slotted spoon
and reserve.
[2] Add onion to pot with bacon drippings and sauté,
covered, until tender, about 10 minutes. Uncover the pot,
raise the heat, and sprinkle with sugar. Toss and stir
onions well browned. Remove onions from pot and
reserve.
[3] In a large bowl, mix together the flour, thyme, salt and
pepper. Roll the beef cubes in flour mixture until evenly
coated. Add beef cubes to pot on medium high heat and
brown them on all sides. Add oil as necessary to prevent
sticking. You may need to do this in batches keeping beef
on a plate until all cubes are browned. Return beef to pot.
[4] Add beer to pot stirring to get up all the bits on bottom.
Add bacon and onions. Simmer, stirring occasionally, until
the stew thickens and meat is tender, about 30 minutes.
[5] Let cool. Spoon stew into a plastic container(s). Make
sure lids are tightly secure. Affix labels and place in the
freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until heated
through.
RECIPES FOR MARCH 05 - 3 OF 10
[C] Blackjack Flank Steak F
Prep time: 5 minutes Cook time: 15-20 minutes
per serving: 328 calories; 36 grams protein; 12 grams
total fat; 0 grams fiber; 5 gram saturated fat; 17 grams
carbohydrates; 59 mgs cholesterol; 99 mgs sodium; 9 WW
points plus
1 1/2 pounds flank steak
1/2 cup balsamic vinegar
1/2 cup molasses
1 1/2 teaspoons dried thyme
coarse salt and freshly ground pepper, to taste
1/4 teaspoon ground nutmeg
2 teaspoons garlic, minced
[1] Combine vinegar, molasses, thyme, salt and pepper,
nutmeg and garlic in a large ziptop bag. Add the steak
and, using your hands on the outside of the bag, coat
steak thoroughly with marinade.
[2] Seal bag, attach cooking label with packing tape and
lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
RECIPES FOR MARCH 05 - 3 OF 10
[C] Blackjack Flank Steak F
Prep time: 5 minutes Cook time: 15-20 minutes
per serving: 328 calories; 36 grams protein; 12 grams
total fat; 0 grams fiber; 5 gram saturated fat; 17 grams
carbohydrates; 59 mgs cholesterol; 99 mgs sodium; 9 WW
points plus
1 1/2 pounds flank steak
1/2 cup balsamic vinegar
1/2 cup molasses
1 1/2 teaspoons dried thyme
coarse salt and freshly ground pepper, to taste
1/4 teaspoon ground nutmeg
2 teaspoons garlic, minced
[1] Combine vinegar, molasses, thyme, salt and pepper,
nutmeg and garlic in a large ziptop bag. Add the steak
and, using your hands on the outside of the bag, coat
steak thoroughly with marinade.
[2] Seal bag, attach cooking label with packing tape and
lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
RECIPES FOR MARCH 05 - 4 OF 10
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts F
Prep time: 20 minutes
per serving: 371 calories; 59 grams protein; 11 grams
total fat; 1 gram fiber; 4 grams saturated fat; 5 grams
carbohydrates; 150 mgs cholesterol; 413 mgs sodium; 9
WW points plus // nutrition is based on a 6 oz boneless
chicken breast
1 tablespoon olive oil
1 teaspoon garlic, minced
5 ounces fresh spinach
1/2 cup crumbled blue cheese
2 tablespoons all purpose flour
4 slices prosciutto, chopped
4 boneless, skinless chicken breasts
coarse salt and freshly ground pepper, to taste
cooking spray
[1] Heat oil in a large skillet over medium heat. Add garlic
and spinach; cook, stirring occasionally, until spinach is
wilted and garlic is golden, about 3-5 minutes. Remove
from heat and allow to cool slightly.
[2] In a medium bowl, gently combine spinach, garlic,
cheese crumbles, flour and prosciutto until well blended.
[3] Cut a slit into the thick end of each chicken breast,
and carefully continue to slice until a pocket is formed.
Divide spinach mixture equally among pockets. Season
liberally with salt and pepper to taste. Secure with
toothpicks if necessary.
[4] Place chicken in a baking dish coated with cooking
spray. Cover with foil, attach label, and lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1 Preheat oven to 350 degrees and bake uncovered for
30 minutes or until juices run clear.
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
RECIPES FOR MARCH 05 - 4 OF 10
[D] Blue Cheese Spinach Prosciutto Stuffed Chicken Breasts F
Prep time: 20 minutes
per serving: 371 calories; 59 grams protein; 11 grams
total fat; 1 gram fiber; 4 grams saturated fat; 5 grams
carbohydrates; 150 mgs cholesterol; 413 mgs sodium; 9
WW points plus // nutrition is based on a 6 oz boneless
chicken breast
1 tablespoon olive oil
1 teaspoon garlic, minced
5 ounces fresh spinach
1/2 cup crumbled blue cheese
2 tablespoons all purpose flour
4 slices prosciutto, chopped
4 boneless, skinless chicken breasts
coarse salt and freshly ground pepper, to taste
cooking spray
[1] Heat oil in a large skillet over medium heat. Add garlic
and spinach; cook, stirring occasionally, until spinach is
wilted and garlic is golden, about 3-5 minutes. Remove
from heat and allow to cool slightly.
[2] In a medium bowl, gently combine spinach, garlic,
cheese crumbles, flour and prosciutto until well blended.
[3] Cut a slit into the thick end of each chicken breast,
and carefully continue to slice until a pocket is formed.
Divide spinach mixture equally among pockets. Season
liberally with salt and pepper to taste. Secure with
toothpicks if necessary.
[4] Place chicken in a baking dish coated with cooking
spray. Cover with foil, attach label, and lay flat in freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw.
1 Preheat oven to 350 degrees and bake uncovered for
30 minutes or until juices run clear.
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
per serving: 436 calories; 32 grams protein; 22 grams
total fat; 5 grams fiber; 6 grams saturated fat; 27 grams
carbohydrates; 77 mgs cholesterol; 1229 mgs sodium; 11
WW points plus
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
1/4 teaspoon crushed red pepper flakes
1 bunch kale, stemmed and thinly sliced
3 1/2cups chicken broth
1 15.5-ounce can cannellini beans, rinsed and drained
2 cups water
1/2 38-ounce bag frozen meatballs
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
meatballs, mix again and let cool.
[2] Pour into a plastic container, seal well and using
packing tape, affix the cooking label. Place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
8 chicken cutlets
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
RECIPES FOR MARCH 05 - 5 OF 10
[E] Meatball Cannellini Soup F
Prep time: 15 minutes
per serving: 436 calories; 32 grams protein; 22 grams
total fat; 5 grams fiber; 6 grams saturated fat; 27 grams
carbohydrates; 77 mgs cholesterol; 1229 mgs sodium; 11
WW points plus
2 tablespoons olive oil
1 teaspoon garlic, minced
1/2 white onion , chopped
1/4 teaspoon crushed red pepper flakes
1 bunch kale, stemmed and thinly sliced
3 1/2cups chicken broth
1 15.5-ounce can cannellini beans, rinsed and drained
2 cups water
1/2 38-ounce bag frozen meatballs
[1] In a large stockpot, heat the oil over medium-low heat.
Add the garlic and onion and sauté for 2-3 minutes. Add
the red pepper flakes and kale and cook until wilted,
about 4 minutes. Add the chicken broth, the cannellini
beans and water and stir until combined. Add the
meatballs, mix again and let cool.
[2] Pour into a plastic container, seal well and using
packing tape, affix the cooking label. Place in the freezer.
COOKING INSTRUCTIONS (ALSO ON LABEL BELOW):
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
per serving: 454 calories; 32 grams protein; 24 grams
total fat; 6 grams fiber; 6 grams saturated fat; 28 grams
carbohydrates; 78 mgs cholesterol; 298 mgs sodium; 12
WW points plus
8 chicken cutlets
2 tablespoons vegetable oil, divided
1 teaspoon chili powder
coarse salt and freshly ground pepper, to taste
2 bell pepper(s) (any color or a variety) , ribs and seeds
removed, thinly sliced
1 white onion , halved and thinly sliced
4 garlic clove(s), thinly sliced
4 large flour tortillas
1/4cup fresh cilantro, for serving
1/2cup sour cream, for serving
1 avocado , pitted and sliced, for serving
1 whole lime, cut into wedges , for serving
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
with salt and pepper. Broil, without turning, until chicken is
opaque throughout, 5 to 7 minutes. Remove from oven;
set aside.
[2] On another rimmed baking sheet lined with foil, toss
peppers, onion, garlic, and remaining oil; season with salt
and pepper. Broil, tossing occasionally, until vegetables
are crisp-tender and slightly charred, 6 to 8 minutes.
[3] Meanwhile, thinly slice chicken crosswise. Stack
tortillas and wrap in a damp paper towel; microwave on
high until warm, about 1 minute. Transfer chicken and
pepper mixture to a platter, and serve with tortillas,
cilantro, sour cream, avocado and lime wedges.
[F] Coyote Black Beans
Prep and cook time: 12 minutes
1 15-ounce can black beans, drained
1 teaspoon garlic, minced
2 green onions , chopped
coarse salt and freshly ground pepper, to taste
2 tablespoons fresh mint, chopped
1/2 cup crumbled goat cheese
1/4 cup half-and-half
[1] In a small saucepan, mix beans, garlic, onions, salt
and pepper and mint. Simmer over medium low heat for 5
to 10 minutes. Mix in goat cheese and half and half and
serve.
RECIPES FOR MARCH 05 - 6 OF 10
[F] Quick Chicken Fajitas KF
Prep and cook time: 30 minutes
per serving: 454 calories; 32 grams protein; 24 grams
total fat; 6 grams fiber; 6 grams saturated fat; 28 grams
carbohydrates; 78 mgs cholesterol; 298 mgs sodium; 12
WW points plus
8 chicken cutlets
2 tablespoons vegetable oil, divided
1 teaspoon chili powder
coarse salt and freshly ground pepper, to taste
2 bell pepper(s) (any color or a variety) , ribs and seeds
removed, thinly sliced
1 white onion , halved and thinly sliced
4 garlic clove(s), thinly sliced
4 large flour tortillas
1/4cup fresh cilantro, for serving
1/2cup sour cream, for serving
1 avocado , pitted and sliced, for serving
1 whole lime, cut into wedges , for serving
[1] Heat broiler, with rack set 4 inches from heat. Arrange
chicken on a rimmed baking sheet lined with aluminum foil;
rub with half the oil. Sprinkle with chili powder, and season
with salt and pepper. Broil, without turning, until chicken is
opaque throughout, 5 to 7 minutes. Remove from oven;
set aside.
[2] On another rimmed baking sheet lined with foil, toss
peppers, onion, garlic, and remaining oil; season with salt
and pepper. Broil, tossing occasionally, until vegetables
are crisp-tender and slightly charred, 6 to 8 minutes.
[3] Meanwhile, thinly slice chicken crosswise. Stack
tortillas and wrap in a damp paper towel; microwave on
high until warm, about 1 minute. Transfer chicken and
pepper mixture to a platter, and serve with tortillas,
cilantro, sour cream, avocado and lime wedges.
[F] Coyote Black Beans
Prep and cook time: 12 minutes
per serving: 189 calories; 10 grams protein; 10 grams
total fat; 5 grams fiber; 6 grams saturated fat; 17 grams
carbohydrates; 28 mgs cholesterol; 848 mgs sodium; 5
WW points plus
1 15-ounce can black beans, drained
1 teaspoon garlic, minced
2 green onions , chopped
coarse salt and freshly ground pepper, to taste
2 tablespoons fresh mint, chopped
1/2 cup crumbled goat cheese
1/4 cup half-and-half
[1] In a small saucepan, mix beans, garlic, onions, salt
and pepper and mint. Simmer over medium low heat for 5
to 10 minutes. Mix in goat cheese and half and half and
serve.
RECIPES FOR MARCH 05 - 7 OF 10
[G] Slow Cooker Country Style Ribs KF C
Prep time: 10 minutes Cook time: 7-8 hours
1/2cup ketchup
1/2cup brown sugar, packed
1/2cup cider vinegar
1 tablespoon dry mustard
1/2teaspoon cayenne pepper
coarse salt and freshly ground pepper, to taste
1 slab baby back pork ribs (about 2-3 pounds each),
separated into single ribs
1/4cup barbecue sauce, for serving
[1] In a small bowl, whisk together ketchup, sugar,
vinegar, dry mustard, cayenne, salt and pepper.
[2] Add ribs to slow cooker (arrange ribs, bone side up, in
a single row) and toss with sauce.. Cover; cook on low for
7-8 hours.
[3] Serve ribs drizzled with pan juices and extra barbecue
sauce.
RECIPES FOR MARCH 05 - 7 OF 10
[G] Slow Cooker Country Style Ribs KF C
Prep time: 10 minutes Cook time: 7-8 hours
per serving: 454 calories; 44 grams protein; 19 grams
total fat; 0 grams fiber; 6 grams saturated fat; 25 grams
carbohydrates; 143 mgs cholesterol; 495 mgs sodium; 12
WW points plus
1/2cup ketchup
1/2cup brown sugar, packed
1/2cup cider vinegar
1 tablespoon dry mustard
1/2teaspoon cayenne pepper
coarse salt and freshly ground pepper, to taste
1 slab baby back pork ribs (about 2-3 pounds each),
separated into single ribs
1/4cup barbecue sauce, for serving
[1] In a small bowl, whisk together ketchup, sugar,
vinegar, dry mustard, cayenne, salt and pepper.
[2] Add ribs to slow cooker (arrange ribs, bone side up, in
a single row) and toss with sauce.. Cover; cook on low for
7-8 hours.
[3] Serve ribs drizzled with pan juices and extra barbecue
sauce.
[G] Sesame Broccoli
Prep and cook time: 15 minutes
per serving: 101 calories; 4 grams protein; 5 grams total
fat; 3 grams fiber; 0 grams saturated fat; 12 grams
carbohydrates; 0 mgs cholesterol; 262 mgs sodium; 3 WW
points plus
1 medium bunch broccoli
1 tablespoon canola oil
1 tablespoon red wine vinegar
1 tablespoon soy sauce (low sodium)
1 tablespoon sugar
1 tablespoon sesame seeds
[1] Divide the broccoli into spears and steam, covered, in
an inch of water until just tender, about 10 minutes; do not
overcook. Drain and immediately run under cold water.
[2] Meanwhile, in another small saucepan, combine oil,
vinegar, soy sauce, sugar, and sesame seeds; bring to a
boil. Pour sauce over broccoli, turning spears to coat
thoroughly. Serve immediately.
RECIPES FOR MARCH 05 - 8 OF 10
[H] Baked Shrimp and Tomato Gratin Q LC
Prep time: 20 minutes Cook time: 12 minutes
per serving: 317 calories; 30 grams protein; 15 grams
total fat; 1 gram fiber; 6 grams saturated fat; 14 grams
carbohydrates; 190 mgs cholesterol; 498 mgs sodium; 8
WW points plus
2cups seasoned croutons
4teaspoons butter, divided
4teaspoons olive oil, divided
1pound large shrimp, peeled and deveined, tails removed
coarse salt and freshly ground pepper, to taste
2tomatoes , cut into slices
2tablespoons shredded Parmesan cheese
4teaspoons balsamic vinegar
Preheat oven to 450 degrees.
[1] Place croutons in a ziptop bag and, using a rolling pin,
crush until fine crumbs form.
[2] Heat half of the butter and half of the oil in a large
skillet over medium high heat. Add breadcrumbs; cook 3
minutes or until golden brown and fragrant, stirring
frequently.
[3] Coat baking dish* with remaining oil. Arrange shrimp in
a single layer in dish; sprinkle with dash of salt and
pepper. Sprinkle with half of breadcrumb mixture; top with
tomato slices. Sprinkle with another dash of salt and
pepper. Top with remaining breadcrumb mixture; dot with
remaining butter and sprinkle with Parmesan. Bake for 12
RECIPES FOR MARCH 05 - 8 OF 10
[H] Baked Shrimp and Tomato Gratin Q LC
Prep time: 20 minutes Cook time: 12 minutes
per serving: 317 calories; 30 grams protein; 15 grams
total fat; 1 gram fiber; 6 grams saturated fat; 14 grams
carbohydrates; 190 mgs cholesterol; 498 mgs sodium; 8
WW points plus
2cups seasoned croutons
4teaspoons butter, divided
4teaspoons olive oil, divided
1pound large shrimp, peeled and deveined, tails removed
coarse salt and freshly ground pepper, to taste
2tomatoes , cut into slices
2tablespoons shredded Parmesan cheese
4teaspoons balsamic vinegar
Preheat oven to 450 degrees.
[1] Place croutons in a ziptop bag and, using a rolling pin,
crush until fine crumbs form.
[2] Heat half of the butter and half of the oil in a large
skillet over medium high heat. Add breadcrumbs; cook 3
minutes or until golden brown and fragrant, stirring
frequently.
[3] Coat baking dish* with remaining oil. Arrange shrimp in
a single layer in dish; sprinkle with dash of salt and
pepper. Sprinkle with half of breadcrumb mixture; top with
tomato slices. Sprinkle with another dash of salt and
pepper. Top with remaining breadcrumb mixture; dot with
remaining butter and sprinkle with Parmesan. Bake for 12
minutes or until the shrimp are done. Drizzle with vinegar.
*Baking dish sizes:
7 x 3 loaf pan (for 2), 8 x 8 pan (for 4), 13 x 9 pan (for 6-8)
[H] Parmesan Polenta
Prep and cook time: 25 minutes
per serving: 263 calories; 8 grams protein; 15 grams total
fat; 2 grams fiber; 9 grams saturated fat; 24 grams
carbohydrates; 75 mgs cholesterol; 799 mgs sodium; 7
WW points plus
4 1/2cups water
1/2 tablespoon coarse salt
1 1/4cups yellow cornmeal
3/4 cup shredded Parmesan cheese
3/4 cup milk
5 tablespoons unsalted butter, at room temperature,
cut into 1/2-inch pieces
2 tablespoons Italian parsley, chopped
coarse salt and freshly ground pepper, to taste
[1] Bring the water to a boil in a large, heavy pot. Add the
salt. Gradually whisk in the cornmeal. Reduce the heat to
low and cook, stirring often, until the mixture thickens and
the cornmeal is tender, 15 to 20 minutes. Remove the pot
from the heat.
[2] Add the cheese, milk, butter, and parsley. Stir until the
butter and cheese have melted. Season with salt and
pepper, to taste. Transfer the polenta to a bowl and
serve.
RECIPES FOR MARCH 05 - 9 OF 10
[I] Herb Crusted Pork Loin SG LC
Prep time: 10 minutes Cook time: 1 hour+
NOTE: this takes a little longer to cook
3 pounds pork loin roast, with fat left on
1 tablespoon coarse salt
2 tablespoons olive oil
4 garlic clove(s), minced
1 teaspoon dried thyme
Preheat oven to 400 degrees.
[1] Place the pork loin on a rack in a roasting pan.
Combine salt, oil, garlic, thyme, basil and rosemary in a
small bowl. With your fingers, massage the mixture onto
the pork loin, covering all of the meat and fat.
[2] Roast the pork roast until cooked through and until a
RECIPES FOR MARCH 05 - 9 OF 10
[I] Herb Crusted Pork Loin SG LC
Prep time: 10 minutes Cook time: 1 hour+
NOTE: this takes a little longer to cook
per serving: 394 calories; 63 grams protein; 13 grams
total fat; 0 grams fiber; 3 grams saturated fat; 1 gram
carbohydrates; 154 mgs cholesterol; 2285 mgs sodium; 9
WW points plus
3 pounds pork loin roast, with fat left on
1 tablespoon coarse salt
2 tablespoons olive oil
4 garlic clove(s), minced
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried rosemary
Preheat oven to 400 degrees.
[1] Place the pork loin on a rack in a roasting pan.
Combine salt, oil, garlic, thyme, basil and rosemary in a
small bowl. With your fingers, massage the mixture onto
the pork loin, covering all of the meat and fat.
[2] Roast the pork roast until cooked through and until a
meat thermometer reads 140 degrees. This should take
about 45+ minutes. Allow roast to sit for about 20 minutes
before carving. It will continue to cook while it rests.
[I] Smashed Potatoes with Lemon and Parsley
Prep and cook time: 45 minutes
per serving: 274 calories; 3 grams protein; 18 grams total
fat; 4 grams fiber; 3 grams saturated fat; 25 grams
carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 7 WW
points plus
2 pounds small fingerling potatoes (can sub small new
potatoes)
1/4cup olive oil, plus extra as needed
4 garlic clove(s), peeled and halved
DRESSING
3 tablespoons olive oil
3 tablespoons lemon juice
2 tablespoons Italian parsley, chopped
1 teaspoon dried thyme
2 whole lemons , zested
coarse salt and freshly ground pepper, to taste
[1] For the potatoes: Put the potatoes in a large stockpot
with enough cold water to cover by at least 2 inches. Bring
the water to a boil over medium heat and cook until the
potatoes are tender, about 20 minutes. Drain the potatoes
in a colander and allow to dry for 5 minutes. Using the
palm of your hand, gently press the potatoes until lightly
smashed.
[2] In a large, nonstick skillet, heat oil over medium high
heat. Add the garlic and cook until fragrant and lightly
brown, about 1 minute. Remove the garlic and discard. In
batches, add the potatoes and cook, without stirring, until
the bottoms turn golden brown, about 5 to 8 minutes.
Using a spatula, turn the potatoes over and cook, drizzling
with oil, if needed, until golden brown on the other side,
for another 5 to 8 minutes.
[3] For the dressing: In a small bowl, whisk together the
oil, lemon juice, parsley, thyme, and lemon zest. Season
with salt and pepper, to taste.
[4] Spoon the dressing over the potatoes and toss gently
until coated. Season with salt and pepper, to taste.
Transfer the potatoes to a serving bowl and serve.
RECIPES FOR MARCH 05 - 10 OF 10
[J] Bean and Kale Soup with Jumbo Croutons V
Prep and cook time: 45 minutes
4 tablespoons olive oil, divided
1/2 yellow onion , chopped
[1] Heat half the olive oil in a large pot over medium heat.
Add onion and garlic; cook until transparent, about 5
minutes. Add carrots and celery and cook, stirring often, 5
minutes. Stir in broth and beans, then bring to a boil.
RECIPES FOR MARCH 05 - 10 OF 10
[J] Bean and Kale Soup with Jumbo Croutons V
Prep and cook time: 45 minutes
per serving: 365 calories; 18 grams protein; 13 grams
total fat; 9 grams fiber; 4 grams saturated fat; 46 grams
carbohydrates; 10 mgs cholesterol; 1919 mgs sodium; 9
WW points plus
4 tablespoons olive oil, divided
1/2 yellow onion , chopped
1 teaspoon garlic, minced
2 carrots , peeled and thinly sliced
2 stalks celery, chopped into 1-inch pieces
32 ounces vegetable broth
1 15.5-ounce can cannellini beans, rinsed and drained
1 14.5-ounce can diced tomatoes with basil
1 bunch kale, stems trimmed and chopped
3 teaspoons dried basil
1 teaspoon dried parsley flakes
1/2 loaf ciabatta bread , ripped into 1 1/2-inch pieces
1/4 tablespoon black pepper
1/4 teaspoon garlic salt
1/4 cup shredded Parmesan cheese
[1] Heat half the olive oil in a large pot over medium heat.
Add onion and garlic; cook until transparent, about 5
minutes. Add carrots and celery and cook, stirring often, 5
minutes. Stir in broth and beans, then bring to a boil.
Reduce heat, cover, and simmer about 15 minutes. Add
tomatoes, kale, basil and parsley and simmer another 15
minutes, covered.
[2] Meanwhile, preheat oven to 350 degrees. Lay bread
pieces on a rimmed baking sheet in a single layer. Drizzle
evenly with remaining olive oil and sprinkle with pepper
and garlic salt. Toast in oven until slightly golden, about
10 minutes. Set croutons aside.
[3] Divide soup among serving bowls and top each with a
few warm croutons and sprinkle with Parmesan.
[J] Tangy Garden Salad
Prep time: 10 minutes
per serving: 166 calories; 2 grams protein; 16 grams total
fat; 4 grams fiber; 3 grams saturated fat; 8 grams
carbohydrates; 0 mgs cholesterol; 9 mgs sodium; 5 WW
points plus
2 tomatoes , cored and sliced
1 avocado , pitted and sliced
1/2 red onion , chopped
1/4 cup prepared balsamic vinaigrette dressing
2 tablespoons lemon juice
2 tablespoons Italian parsley, chopped
[1] Arrange tomatoes on a platter in an overlapping spiral;
top with avocado and onion. Drizzle with enough dressing
to coat and sprinkle with lemon juice and parsley.
March 2012
40 Clove Garlic Chicken
COOKING DIRECTIONS
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
SIDE SELECTIONS
March 2012
Belgian Beef Stew
COOKING DIRECTIONS
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until
heated through.
SIDE SELECTIONS
Corn Bread, Egg Noodles
March 2012
40 Clove Garlic Chicken
COOKING DIRECTIONS
Thaw
1. Preheat oven to 375 degrees.
2. Bake 1 hour, remove foil and bake another 15 minutes
until golden brown and juices run clear.
SIDE SELECTIONS
Steamed Kale, Caesar Salad
March 2012
Belgian Beef Stew
COOKING DIRECTIONS
Thaw.
1. Pour stew into a large stockpot.
2. Reheat stew over medium-low heat until
heated through.
SIDE SELECTIONS
Corn Bread, Egg Noodles
March 2012
Blackjack Flank Steak
COOKING DIRECTIONS
Thaw and allow steak to come to room temperature.
1. Prepare grill to high heat.
2. Cook steak for 15-20 minutes for medium-rare to
medium. Turn occasionally and baste as desired. Discard
remaining marinade.
SIDE SELECTIONS
Steamed Green Beans, Roasted New Potatoes
March 2012
Blue Cheese Spinach Prosciutto Stuffed Chicken
Breasts
COOKING DIRECTIONS
COOKING INSTRUCTIONS:
Thaw.
1 Preheat oven to 350 degrees and bake
uncovered for 30 minutes or until juices run clear.
SIDE SELECTIONS
Steamed Green Beans, French Bread
March 2012
Meatball Cannellini Soup
COOKING DIRECTIONS
Thaw
[1] Pour the soup into a large stockpot and bring to a soft
boil over medium-low heat for 20 minutes. Serve.
SIDE SELECTIONS
Biscuits, Salad with Creamy Italian Dressing
Post this dinner summary on your freezer to keep track of what you have.
Simply check it off after you have prepared the meal.
QTY MEAL COOKING METHOD EST COOKING TIME SIDE SUGGESTION
_____
[A] 40 Clove Garlic Chicken
Thaw
Oven 1 hour 15 minutes Steamed Kale
Caesar Salad
[B] Belgian Beef Stew
Stovetop 20-30 minutes Corn Bread
Post this dinner summary on your freezer to keep track of what you have.
Simply check it off after you have prepared the meal.
QTY MEAL COOKING METHOD EST COOKING TIME SIDE SUGGESTION
_____
[A] 40 Clove Garlic Chicken
Thaw
Oven 1 hour 15 minutes Steamed Kale
Caesar Salad
_____
[B] Belgian Beef Stew
Thaw
Stovetop 20-30 minutes Corn Bread
Egg Noodles
_____
[C] Blackjack Flank Steak
Thaw
Grill 15-20 minutes Steamed Green Beans
Roasted New Potatoes
_____
[D] Blue Cheese Spinach
Prosciutto Stuffed Chicken
Breasts
Thaw
Oven 30 minutes Steamed Green Beans
French Bread
_____
[E] Meatball Cannellini
Soup
Thaw
Stovetop 20 minutes Biscuits
Salad with Creamy Italian Dressing

Week of 1/16/2012

2012-01-15T13:15:00.000-08:00

Serving Size: 4 People
[A] Pistachio-Stuffed Chicken Breasts
[B] Slow Cooker Anaheim Beef Roast Wraps | Green Salad with Mexican Dressing
[C] Sticky Chicky | Steamed Carrots With Honey and Mint
[D] Quick Quiche Lorraine | Tossed Green Salad with Grapes and Nectarines
[E] Italian Wedding Zuppa | Fresh Sourdough Bread

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
balsamic vinegar
butter
coarse salt
crushed red pepper flakes
dried oregano
dried sage
freshly ground pepper
garlic, minced
ginger, minced
ground cardamom
ground cumin
ground red pepper
honey
jasmine rice
milk
olive oil
soy sauce (low sodium)
sugar
Worcestershire sauce

Frozen
1 9-inch frozen deep dish pie crust D

Meat, Fish, Poultry
8 bacon slices D
2 pounds beef chuck roast B
4 bone-in chicken breasts, skin on A
1 1/4 pounds chicken tenders C
1/2 pound ground pork E

Produce
1 avocado B
1 bunch green grapes D
1 lemon A
2 nectarines D
2 Roma tomatoes B
8 ounces fresh spinach E
1 5-ounce bag mixed baby greens D
1 head Romaine lettuce B
1 white onion B
2 yellow onions D E
4 carrots E
6 dried Anaheim chiles B
1 head garlic E
1 jicama root B
2 10-ounce bag shredded carrots C
1 bunch fresh cilantro A
1 .66-ounce package fresh mint C

Bread
4 large flour tortillas B
1 loaf sourdough bread E

Nuts
1 10-ounce can unsalted, shelled pistachio nuts A

Dairy
1 cup half-and-half D
4 large eggs D
1/8 cup sour cream B

Cheese
1 cup shredded Mexican blend cheese B
1/2 cup shredded Parmesan cheese E
1 cup Swiss cheese D

Canned Goods/Sauce
2 14.5 -ounce cans beef broth B
2 14-ounce cans chicken broth E

Pasta/Rice
1 cup long grain rice B
4 ounces orzo pasta E

Asian Aisle
1/4 cup panko bread crumbs E

Hispanic Aisle
1/4 cup prepared chunky salsa B

RECIPES FOR JANUARY 16 - 1 OF 5

[A] 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.

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 16 - 2 OF 5

[B] Slow Cooker Anaheim Beef Roast Wraps
Prep time: 40 minutes Cook time: 6-8 hours on low
Note: If you like your beef less spicy, decrease the amount of chiles.

6 dried Anaheim chiles , stemmed, seeded, rinsed
3 cups beef broth, divided
1 white onion , cut into chunks
2 teaspoons garlic, minced
2 teaspoons ground cumin
1/2 teaspoon dried oregano
2 pounds beef chuck roast
coarse salt and freshly ground pepper, to taste
1 tablespoon olive oil
1 cup long grain rice
2 cups water
1 avocado , peeled, pitted and chopped
1 cup shredded Mexican blend cheese
4 large flour tortillas

per serving: 574 calories; 32 grams protein; 31 grams total fat; 4 grams fiber; 12 gram saturated fat; 41 grams carbohydrates; 80 mgs cholesterol; 860 mgs sodium; 15 WW points plus [1] Put chiles in a food processor or a blender. Bring half of beef broth to a boil, then pour boiling broth over chiles. Let stand, stirring occasionally, until chiles have softened, about 10 minutes.

[2] Add onion, garlic, cumin and oregano and whirl until very smooth.

[3] While chiles are standing in broth, sprinkle roast generously with salt and pepper. Heat oil in a large pot over medium high heat, then add roast and brown on all sides, about 10 minutes total.

[4] Place roast in slow cooker and pour chile mixture over meat. Add remaining broth (broth mixture should come at least half way up sides of roast, if necessary, add more). Cook for 3-4 hours on high. When roast is cool enough to handle, remove string, and pull into chunks with two forks, discarding excess fat.

[5] During the last 30 minutes that beef is cooking, bring water to a boil in a saucepan, then add rice, stir, and reduce heat to medium low. Cover and simmer for 20-25 minutes, or until all liquid is absorbed. Warm tortillas gently in a skillet over low heat or for 30 seconds in the microwave. Layer each tortilla with beef, rice, avocado and cheese, wrap up and enjoy!

[B] Green Salad with Mexican Dressing
Prep time: 10 minutes

1/2 head Romaine lettuce
1 jicama root , sliced into batons
2 Roma tomatoes , sliced
DRESSING
1/4 cup prepared chunky salsa
2 tablespoons sour cream
1 tablespoon milk

per serving: 87 calories; 2 grams protein; 2 grams total fat; 9 grams fiber; 1 gram saturated fat; 16 grams carbohydrates; 4 mgs cholesterol; 25 mgs sodium; 2 WW points plus [1] In a medium bowl, toss lettuce, jicama and tomatoes together to combine.

[2] For dressing: In a small bowl mix salsa, sour cream, and milk to combine.

[3] Toss salad with enough dressing to coat.

RECIPES FOR JANUARY 16 - 3 OF 5

[C] Sticky Chicky
Prep time: 5 minutes Marinate time: all day
Cook time: 25 minutes

1/2 cup balsamic vinegar
1/2 cup soy sauce (low sodium)
1/2 cup sugar
1 teaspoon garlic, minced
1 tablespoon ginger, minced
freshly ground pepper
1 1/4 pounds chicken tenders
1 cup jasmine rice

per serving: 367 calories; 32 grams protein; 2 grams total fat; 1 gram fiber; 1 gram saturated fat; 52 grams carbohydrates; 68 mgs cholesterol; 979 mgs sodium; 9 WW points plus [1] In a large resealable bag combine vinegar, soy sauce, sugar, garlic, ginger and pepper. Mix until the sugar dissolves. Add chicken and turn to coat. Refrigerate all day.

[2] Preheat oven to 200 degrees. Transfer chicken and marinade to a large heavy nonstick skillet. Bring to a boil over medium heat. Reduce heat to low, cover the skillet and simmer for 15 minutes, stirring and turning chicken occasionally. Transfer chicken to a plate, cover and place in oven to keep warm.

[3] Cook rice according to package instructions.

[4] Increase heat to medium and bring the remaining marinade to a boil in the skillet. Reduce heat to low and cook until syrupy, stirring constantly, about 8-10 minutes. Return chicken to the skillet, coat it with the sauce, and serve immediately over rice.

[C] Steamed Carrots With Honey and Mint
Prep and cook time: 15 minutes

2 10-ounce bag shredded carrots
1 tablespoon butter
1 tablespoon honey
1 tablespoon fresh mint, minced
1/4 teaspoon coarse salt

per serving: 86 calories; 1 gram protein; 3 grams total fat; 3 grams fiber; 2 grams saturated fat; 15 grams carbohydrates; 8 mgs cholesterol; 75 mgs sodium; 2 WW points plus [1] Bring 1 inch of water to a boil in a medium saucepan. Add carrots cover and cook until tender crisp, 4 to 5 minutes.

[2] Drain carrots in colander. Add butter, honey, mint and salt to saucepan. Cook over low heat until butter is melted. Return carrots to pan and toss until well coated.

RECIPES FOR JANUARY 16 - 4 OF 5

[D] Quick Quiche Lorraine
Prep time: 15 minutes Cook time: 45 minutes

1 9-inch frozen deep dish pie crust
8 bacon slices, crisply cooked, crumbled
1/4 yellow onion , finely chopped
1 cup Swiss cheese, shredded
4 large eggs
1 cup half-and-half
coarse salt and freshly ground pepper, to taste
1/2 teaspoon ground red pepper

per serving: 420 calories; 15 grams protein; 33 grams total fat; 0 grams fiber; 13 grams saturated fat; 15 grams carbohydrates; 193 mgs cholesterol; 584 mgs sodium; 11 WW points plus NOTE: if you don’t have a deep-dish piecrust, then decrease eggs and whipping cream slightly.

Preheat oven to 350 degrees.

[1] Bake the crust according to package instructions. Cook bacon in a large skillet over medium high heat, about 7-8 minutes, and remove to a plate. Discard all but a thin coating of bacon grease. Add onion and sauté for 3-4 minutes.

[2] Reduce oven temperature to 325 degrees. Sprinkle bacon, cheese and onion in pie crust. In medium bowl, beat eggs slightly; beat in half and half, salt, pepper and red pepper. Pour into quiche dish.

[3] Bake 45 to 50 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.

[D] Tossed Green Salad with Grapes and Nectarines
Prep time: 10 minutes

DRESSING
2 tablespoons honey
1 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons olive oil
1/2 teaspoon crushed red pepper flakes
SALAD
2 cups green grapes
2 nectarines , pitted and coarsely diced
4 cups mixed baby greens
coarse salt and freshly ground pepper, to taste

per serving: 169 calories; 2 grams protein; 5 grams total fat; 2 grams fiber; 1 gram saturated fat; 31 grams carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 5 WW points plus [1] Combine honey, vinegar, oil and crushed red pepper in a small bowl and mix until well blended. Stir into fruit mixture in a medium bowl and allow to marinate until ready to serve. Toss fruit mixture with greens and serve on salad plates. Sprinkle with salt, if desired, and ground pepper.

RECIPES FOR JANUARY 16 - 5 OF 5

[E] Italian Wedding Zuppa
Prep and cook time: 45 minutes

1 tablespoon olive oil
1 yellow onion , finely chopped
4 carrots , sliced
2 garlic clove(s), finely chopped, divided
2 teaspoons Worcestershire sauce, divided
2 teaspoons dried sage, divided, more to taste
3 cups chicken broth
3 cups water
1/2 pound ground pork
1 tablespoon shredded Parmesan cheese
3 tablespoons panko bread crumbs
1/2 cup orzo pasta
8 ounces fresh spinach
1/2 cup shredded Parmesan cheese, for topping

per serving: 429 calories; 25 grams protein; 22 grams total fat; 5 grams fiber; 9 grams saturated fat; 33 grams carbohydrates; 55 mgs cholesterol; 1119 mgs sodium; 11 WW points plus [1] Heat the olive oil in a large stockpot over medium-high heat. Add the onion and carrots and cook, stirring, until slightly softened, about 4 minutes. Add half each of the garlic. Worcestershire sauce and sage; cook 1 minute.

[2] Add the chicken broth, water and bring to a boil. Cover, reduce the heat to medium and simmer until the vegetables are tender, about 7 minutes.

[3] Meanwhile, mix the pork, Parmesan cheese, breadcrumbs, the remaining garlic, Worcestershire sauce and sage in a bowl. Form into 1-inch meatballs.

[4] Increase the heat to medium high and bring the soup to a boil. Stir in the orzo and cook 6 minutes. Add the meatballs and cook until they are firm and float to the top, about 8 more minutes. Stir in the spinach and cook until wilted, about 1 more minute. Ladle the soup into bowls and top with extra Parmesan.

Serve with buttermilk biscuits and steamed asparagus.

[E] Fresh Sourdough Bread
Prep and cook time: 12 minutes

1/2 loaf sourdough bread, sliced
4 tablespoons butter

per serving: 189 calories; 3 grams protein; 12 grams total fat; 1 gram fiber; 7 grams saturated fat; 17 grams carbohydrates; 31 mgs cholesterol; 196 mgs sodium; 5 WW points plus Preheat oven to 300 degrees.

[1] Wrap the bread in foil and place in the oven for 10 minutes or until warm. Serve with butter.

Menu and Shopping List for week of January 9th 2012

2012-01-05T12:29:00.000-08:00

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

More shopping list and recipes for week of July 25th

2011-07-25T03:39:00.000-07:00

Grocery List for Publix, Week of 07/21 - 07/28

Notes

Baby

Baked Goods

Beer, Wine & Spirits

Beverages

Breakfast & Cereal

Canned Goods & Soups

stewed tomato ( 1 14.5 ounce can )
tomato paste ( 5 Tbsp )
kidney beans ( 1 cup )
sweet red pepper ( ¼ cup )

Condiments

taco seasoning mix ( 1.5 Tbsp )

Dairy

butter, butter, butter ( 10.0 Tbsp )
cheddar cheese ( ¼ cup )

Look for Publix Chunk Cheese Assorted Varieties, 8-oz pkg. 2 FOR $5.00 (VALID THRU 07/28/2011)
monterey jack cheese ( 1 )
heavy whipping cream ( ¼ cup )
sharp cheddar cheese ( ¼ cup )

Deli

Floral

Frozen Foods

Grains, Pasta & Sides

penne pasta ( 2 cups )

Household

International & Ethnic Cuisine

Meat & Fish

split chicken breast ( 4 )

Look for Split Chicken Breast With Ribs, Publix All-Natural, USDA Grade A $1.79 lb (Chicken Leg Quarters ... lb .99) (VALID THRU 07/28/2011)
italian sausage ( 1 link )

Look for Publix Mild or Hot Italian Sausage Our Exclusive Recipe, Fresh Pork and Savory Spices $3.69 lb (VALID THRU 07/28/2011)

Personal Care & Pharmacy

Pets

Produce

onion ( 0.33 cup )

Look for Simply Potatoes Shredded or Southwest Style Hash Browns, Diced Potatoes With Onion, Homestyle Slices, or Red Potato Wedges, 20-oz bag BUY 1 GET 1 FREE (VALID THRU 07/28/2011)
garlic ( 1 tsp )
small onion ( 1 )
green onions ( 1 Tbsp )
celery rib ( 1 )
green chilies and green chilies ( 4 Tbsp )
small zucchini ( 1 )
green pepper ( ¼ cup )
fresh mushrooms ( ½ cup )
yellow squash ( 1 )

Snack Foods

Spices & Baking

salt and salt ( ¾ tsp )
pepper and pepper ( ½ tsp )
vegetable oil ( 1 Tbsp )

Look for Crisco Oil Assorted Varieties, 48-oz bot. 2 FOR $7.00 (VALID THRU 07/28/2011)
chili powder ( ¾ tsp )
dried thyme ( ¼ tsp )
dried parsley flakes ( ¼ tsp )
all-purpose flour ( 1 Tbsp )

Unknown

cracker ( 1 cup )

Recipes for week of July 25th

2011-07-25T03:34:00.000-07:00

Serving Size: 4 People

[A] Bacon Wrapped Garlic Chicken

[B] Cabernet Garlic Tri-Tip

[C] Pork Chops Stuffed with Spinach, Feta and Pine Nuts

[D] Rosemary Pork Chops with Wild Rice | Cumin Carrots

What You Need But May Already Have

all purpose flour

balsamic vinegar

black pepper

butter

Cabernet Sauvignon

canola oil

coarse salt

dried basil

garlic, minced

ginger, minced

ground cumin

olive oil cooking spray

olive oil

soy sauce (low sodium)

sugar

white wine vinegar

Frozen

1	10-ounce package frozen chopped spinach C

Meat, Fish, Poultry

12	bacon slices A
4	boneless pork chops D
4	boneless pork chops (1 1/2-inches thick)C
4	boneless, skinless chicken breasts A
1 1/2	pounds tri-tip roast (sirloin tip) B

Produce

1	yellow onion C
1	1- pound bag baby carrots D
1	head garlic D
1	.66-ounce package fresh rosemary D

Nuts

1/8

cup pine nuts C

Cheese

4	ounces cream cheese A
1/4	cup crumbled feta cheese C

Canned Goods/Sauce

2	14-ounce cans chicken broth C D

Pasta/Rice

1	6-ounce box long grain and wild rice D

RECIPES FOR JULY 25 - 1 OF 4

[A] Bacon Wrapped Garlic Chicken F

Prep time: 15 minutes

4	boneless, skinless chicken breasts
4	ounces cream cheese, softened
1	teaspoon garlic, minced
1	teaspoon dried basil
1/2	teaspoon black pepper
12	bacon slices

per serving: 437 calories; 35 grams protein; 32 grams total fat; 0 grams fiber; 13 grams saturated fat; 1 gram carbohydrates; 130 mgs cholesterol; 537 mgs sodium

[1] In a small bowl, combine the cream cheese, garlic, basil and pepper.

[2] Cut each chicken breast into 3 strips. Top half of the chicken strips with a spoonful of the cream cheese mixture, then top with another chicken strip, to make a sandwich. Wrap 2 slices of bacon around each chicken breast strip. Individually wrap each chicken strip with plastic wrap.

[3] Place chicken pieces into a freezer bag. Affix cooking label and place in the freezer.

COOKING INSTRUCTIONS:
Thaw.
1. In a large skillet, melt one tablespoon of butter over medium-low heat. Add chicken strips. Brown bacon on all sides using tongs to flip the pieces.
2. Reduce heat to low. Cover and cook chicken until no longer pink, about 15 minutes. Turn chicken pieces over occasionally as they cook.

RECIPES FOR JULY 25 - 2 OF 4

[B] Cabernet Garlic Tri-Tip F

Prep time: 5 minutes

1	cup Cabernet Sauvignon
1/4	cup sugar
3	tablespoons soy sauce (low sodium)
2	teaspoons ginger, minced
1	teaspoon garlic, minced
1 1/2	pounds tri-tip roast (sirloin tip)

per serving: 351 calories; 36 grams protein; 14 grams total fat; 0 grams fiber; 5 grams saturated fat; 15 grams carbohydrates; 109 mgs cholesterol: 762 mgs sodium

[1] In a large resealable plastic bag, combine wine, sugar, soy sauce, ginger and garlic. Add tri-tip and turn to coat. Affix the cooking label and place flat in the freezer.

COOKING INSTRUCTIONS:
Thaw
1. Preheat grill to medium heat or heat broiler to high.
2. Lift meat from bag. Grill (or broil) meat until done, 20-30 minutes (thickest part of meat should register 125-130 degrees for medium). Transfer meat to a plate and let rest 5 to 10 minutes, tenting with foil to keep warm.
3. Slice meat thinly across the grain and serve.

RECIPES FOR JULY 25 - 3 OF 4

[C] Pork Chops Stuffed with Spinach, Feta and Pine Nuts F

Prep time: 20 minutes

2	tablespoons canola oil, divided
1	yellow onion , chopped
1	teaspoon garlic, minced
2	tablespoons pine nuts
1	cup frozen chopped spinach, thawed and squeezed dry
1/4	cup crumbled feta cheese
	coarse salt and freshly ground pepper, to taste
4	boneless pork chops (1 1/2-inches thick)
1/2	cup chicken broth
2	tablespoons white wine vinegar
	olive oil cooking spray

per serving: 328 calories; 36 grams protein; 17 grams total fat; 3 grams fiber; 4 grams saturated fat; 8 grams carbohydrates; 85 mgs cholesterol; 495 mgs sodium

[1] Using a sharp knife, cut a pocket in the thickest part of the chop to make a pocket. Sprinkle the chops with salt and pepper.

[2] In a medium skillet over medium heat, warm half of the oil. Add the onion, garlic and pine nuts and sauté until the vegetables are tender, about 5 minutes. Remove to a medium bowl. Add the spinach, cheese and season with salt and pepper. Stuff the pork chops with the spinach mixture.

[3] In the skillet over medium-high heat, heat the remaining oil. Brown the pork chops about 5 minutes on each side, turning gently because of the stuffing. Remove to a plate. Add the broth and vinegar to the skillet and heat over medium heat for 2-3 minutes, scraping up any browned bits. Transfer the chops and broth to a baking dish, lightly coated with cooking spray. Let cool.

[4] Cover tightly with foil, affix the cooking label and place flat in the freezer.

COOKING INSTRUCTIONS:
Thaw.
1. Preheat oven to 350 degrees.
2. Bake the pork chops until they are tender, about 30-35 minutes.

RECIPES FOR JULY 25 - 4 OF 4

[D] Rosemary Pork Chops with Wild Rice Q

Prep and cook time: 30 minutes

1	6-ounce box long grain and wild rice
3	tablespoons all purpose flour
2	tablespoons fresh rosemary, chopped, more for garnish
1/2	teaspoon coarse salt
1/2	teaspoon black pepper
4	boneless pork chops
2	tablespoons butter
2	tablespoons olive oil
2	garlic clove(s), chopped
1 3/4	cups chicken broth
1/4	cup balsamic vinegar

per serving: 467 calories; 25 grams protein; 20 grams total fat; 1 grams fiber; 7 grams saturated fat; 44 grams carbohydrates; 76 mgs cholesterol; 466 mgs sodium; 12 WW points plus

[1] Cook rice according to package directions; keep warm.

[2] Combine flour, rosemary, salt, and pepper. Dredge pork chops in flour mixture.

[3] Melt butter with oil in a large skillet over medium-high heat; add garlic, and sauté one minute. Add pork chops, and cook 4 minutes on each side or until golden. Remove pork chops.

[4] Add broth and vinegar, stirring to loosen particles from bottom of skillet. Cook 6 minutes or until liquid is reduced by half. Add pork chops, and cook 5 minutes or until done. Serve over rice. Garnish with extra rosemary sprigs.

[D] Cumin Carrots

Prep and cook time: 15 minutes

2	cups baby carrots
1	tablespoon butter
1/2	teaspoon ground cumin
	coarse salt and freshly ground pepper, to taste

per serving: 112 calories; 0 grams protein; 12 grams total fat; 0 grams fiber; 7 grams saturated fat; 2 grams carbohydrates; 31 mgs cholesterol; 19 mgs sodium; 3 WW points plus

[1] In a covered medium saucepan, cook the carrots in a small amount of boiling water for 7-9 minutes or until crisp-tender, drain in a colander

[2] In the same pan, melt the butter and add the cumin. Stir for 30 seconds, add the cooked carrots and stir to coat. Sprinkle with salt and pepper and serve.

	July 2011
Bacon Wrapped Garlic Chicken COOKING DIRECTIONS Thaw. 1. In a large skillet, melt one tablespoon of butter over medium-low heat. Add chicken strips. Brown bacon on all sides using tongs to flip the pieces. 2. Reduce heat to low. Cover and cook chicken until no longer pink, about 15 minutes. Turn chicken pieces over occasionally as they cook. SIDE SELECTIONS Rice Pilaf, Steamed Asparagus

July 2011

Cabernet Garlic Tri-Tip

COOKING DIRECTIONS
THAW
1. Preheat grill to medium heat or heat broiler to high.
2. Lift meat from bag. Grill (or broil) meat until done, 20-30 minutes (thickest part of meat should register 125-130 degrees for medium). Transfer meat to a plate and let rest 5 to 10 minutes, tenting with foil to keep warm.
3. Slice meat thinly across the grain and serve.

SIDE SELECTIONS
Baked Potatoes

	July 2011
Pork Chops Stuffed with Spinach, Feta and Pine Nuts COOKING DIRECTIONS Thaw. 1. Preheat oven to 350 degrees. 2. Bake the pork chops until they are tender, about 30-35 minutes. SIDE SELECTIONS Mashed Potatoes, Rice

Recipes for week of 7/11/2011

2011-07-07T13:31:00.000-07:00

RECIPES FOR JULY 11 - 1 OF 10

[A] Bacon Wrapped Garlic Chicken

Prep time: 15 minutes

4	boneless, skinless chicken breasts
4	ounces cream cheese, softened
1	teaspoon garlic, minced
1	teaspoon dried basil
1/2	teaspoon black pepper
12	bacon slices

per serving: 437 calories; 35 grams protein; 32 grams total fat; 0 grams fiber; 13 grams saturated fat; 1 gram carbohydrates; 130 mgs cholesterol; 537 mgs sodium

[B] Pork Chops Stuffed with Spinach, Feta and Pine Nuts

Prep time: 20 minutes

2	tablespoons canola oil, divided
1	yellow onion , chopped
1	teaspoon garlic, minced
2	tablespoons pine nuts
1	cup frozen chopped spinach, thawed and squeezed dry
1/4	cup crumbled feta cheese
	coarse salt and freshly ground pepper, to taste
4	boneless pork chops (1 1/2-inches thick)
1/2	cup chicken broth
2	tablespoons white wine vinegar
	olive oil cooking spray

per serving: 328 calories; 36 grams protein; 17 grams total fat; 3 grams fiber; 4 grams saturated fat; 8 grams carbohydrates; 85 mgs cholesterol; 495 mgs sodium

[C] Beef Sukiyaki Noodles

Prep and cook time: 35 minutes

3/4	pound sirloin steak, sliced across the grain into 3-inch strips
10	ounces linguine
1/2	cup soy sauce (low sodium)
1/4	cup water
2	tablespoons sugar
2	tablespoons vegetable oil, divided
1	sweet onion , cut into 1/2-inch wedges
1/2	pound shiitake mushrooms, (caps only)
4	green onions , cut into strips
1	bunch watercress, thick stems discarded
	coarse salt and freshly ground pepper, to taste

per serving: 494 calories; 30 grams protein; 12 grams total fat; 3 grams fiber; 2 grams saturated fat; 65 grams carbohydrates; 51 mgs cholesterol; 1858 mgs sodium; 13 WW points plus

[1] In a large pot of boiling water, cook the noodles until cooked through but still firm to the bite. Drain, keep warm.

[2] Meanwhile, in a medium bowl, combine the soy sauce with water and sugar and stir until the sugar is dissolved.

[3] Heat half of the oil in the skillet over medium-high heat until hot. Season the meat with salt and pepper and add to the skillet and sauté, stirring occasionally until half cooked for 2 minutes. Transfer to a plate.

[4] Add the remaining oil to the skillet, add the onion and cook over medium heat until lightly browned, for 5 minutes, Add the shitake caps and cook until softened, 5 minutes longer. Add the green onions and the watercress and cook, stirring gently until watercress is just wilted.

[5] Return the meat and any juices to the skillet and add half of the soy sauce. Bring to a boil and simmer just until the meat is cooked through, about 1 minute. Spoon the sauce and meat over the noodles and drizzle with remaining soy sauce.

NOTE: if you have sake on hand, use half of the soy sauce and add ½ sake

[C] Frozen Spring Rolls

1	one box frozen spring rolls

[1] Heat according to package directions.

[D] BLT Burgers with Garlicky Mayo

prep time: 15 minutes Cook time: 10 minutes

1 1/2	pounds ground chuck
1/4	cup sun-dried tomatoes (oil-packed), julienned, drained
1	teaspoon garlic, minced
2	teaspoons cider vinegar
1/2	cup mayonnaise
4	bacon slices, cooked and crumbled
	coarse salt and freshly ground pepper, to taste
1	tablespoon olive oil, for brushing
4	kaiser rolls, split
1	cup arugula, thick stems removed

per serving: 549 calories; 28 grams protein; 38 grams total fat; 1 gram fiber; 9 grams saturated fat; 22 grams carbohydrates; 98 mgs cholesterol; 615 mgs sodium; 15 WW points plus

Heat the grill to medium-high.

[1] In a food processor or blender, pulse the sun-dried tomatoes with the garlic and vinegar until finely chopped. Add the mayonnaise and puree until smooth. Add the bacon and salt and pepper and pulse just until combined.

[2] Form the meat into equal-size patties and brush lightly with olive oil. Season with salt and pepper and grill for 10-12 minutes, flipping once. Brush the sides of the rolls with olive oil and grill until lightly browned, about 1 minute.

[3] Spread the mayonnaise on the cut sides of the rolls and set the burgers on the bottom halves. Top with arugula and serve.

[D] Spicy French Fries

Prep and cook time: 25 minutes

1	teaspoon coarse salt
1/4	teaspoon cayenne pepper
1/4	teaspoon paprika
1/4	teaspoon ground coriander
1	teaspoon dried parsley flakes
1/4	cup olive oil
4	russet potatoes

per serving: 231 calories; 4 grams protein; 11 grams total fat; 2 grams fiber; 2 grams saturated fat; 31 grams carbohydrates; 0 mgs cholesterol; 481 mgs sodium; 6 WW points plus

Preheat oven to 425 degrees.

[1] In a small bowl, combine the salt, cayenne, paprika, coriander and parsley.

[2] Wash and cut the potatoes into long strips and place on a baking sheet. Drizzle the olive oil over the potatoes and turn to coat. Sprinkle with the spices.

[3] Roast in the oven for 25-30 minutes or until golden brown. Serve immediately.

[E] Pecan Crusted Chicken

Prep time: 20 minutes Chill time: 2 hours+ Cook time: 30 minutes

2	large eggs , yolks only
1	tablespoon white wine vinegar
1/2	cup olive oil
2	tablespoons Dijon mustard
2	tablespoons lemon juice
1	shallot , diced
1/2	teaspoon black pepper
1/2	teaspoon hot sauce
3/4	cup chopped pecans
3/4	cup breadcrumbs
4	boneless, skinless chicken breasts
	olive oil cooking spray

per serving: 652 calories; 34 grams protein; 42 grams total fat; 2 grams fiber; 6 grams saturated fat; 13 grams carbohydrates; 174 mgs cholesterol; 316 mgs sodium; 15 WW points plus

[1] Blend egg yolk(s) with vinegar in a bowl, food processor or stand mixer. With machine running, slowly pour olive oil through feed tube (or into mixer bowl with beaters running), and process until a mayonnaise is formed. Add mustard, lemon juice, shallot, pepper and hot sauce, and process again until smooth. Transfer mixture to a shallow bowl.

[2] Combine pecans and bread crumbs on a large plate. Dip each chicken breast into mayonnaise, then dredge in bread crumb mixture, packing crumbs onto chicken to coat well. Place on a baking sheet coated with cooking spray. Cover and refrigerate 2 hours or up to overnight.

[3] Preheat oven to 425. Place chicken, uncovered, in preheated oven for 1 minute to crisp the coating. Reduce heat to 350 and bake 30 minutes, until the crust is lightly browned and chicken is done. Chicken may be served warm or cold.

[E] New Potatoes and Green Beans

Prep and cook time: 30 minutes

1/2	pound new potatoes, washed and cut in half
1/2	teaspoon coarse salt
1/2	teaspoon sugar
1/2	pound green beans, trimmed
1	teaspoon garlic, minced
1	tablespoon butter
	coarse salt and freshly ground pepper, to taste

per serving: 85 calories; 2 grams protein; 3 grams total fat; 3 grams fiber; 2 grams saturated fat; 14 grams carbohydrates; 8 mgs cholesterol; 302 mgs sodium; 2 WW points plus

[1] In a medium saucepan, add enough water to cover the potatoes. Add salt and sugar. Cover and let boil for a few minutes, reduce heat and simmer for 15 minutes or until they are almost done.

[2] Add the beans, return to a boil and cook for about 4-5 minutes or until the beans are well-cooked but still bright green. Drain, return to the hot pot and toss with garlic and butter. Add salt and pepper and serve.

[F] Grilled Sirloin over Black Beans with Chimichurri Sauce

Prep time: 25 minutes Cook time: 10 minutes

1 1/4	pounds sirloin steak
2	tablespoons vegetable oil
1	yellow onion , chopped
3	garlic clove(s), minced
2	15-ounce cans black beans, rinsed and drained
1	cup chicken broth
2/3	cup crushed tomatoes
	coarse salt and freshly ground pepper, to taste
	SAUCE
4	tablespoons butter
1/3	cup sherry
1/2	cup olive oil
2	garlic clove(s), minced
1/4	cup Italian parsley, chopped
1/4	cup cilantro, chopped
2	teaspoons dried oregano
2	teaspoons dried thyme

per serving: 567 calories; 34 grams protein; 32 grams total fat; 8 grams fiber; 10 grams saturated fat; 31 grams carbohydrates; 93 mgs cholesterol; 726 mgs sodium; 14 WW points plus

Heat grill to medium-high.

[1] In a large saucepan, heat 1 tablespoon of the oil over medium-low heat. Add the onion and garlic and cook, stirring occasionally, until translucent, about 5 minutes. Add the beans, broth, tomatoes, salt and pepper. Simmer until thickened, about 20 minutes.

[2] Rub the steak with a little more oil, sprinkle with salt and pepper. Grill steaks until cooked as desired, about 5 minutes per side for medium-rare. Let rest on a cutting board and then cut into diagonal slices. Add beans to individual plates, top with steak and drizzle chimichurri sauce over top.

SAUCE:

[1] Melt butter in small saucepan, add the sherry, olive oil, garlic and cook 1 minute. Add the parsley, cilantro, oregano and thyme. Cook an additional 2 minutes. Pour over meat and serve.

* Make this ahead of time, refrigerate. Heat in the microwave just before serving.

[F] Grilled Tomatoes

Prep and cook time: 15 minutes

4	tomatoes
3	tablespoons olive oil
4	garlic clove(s), minced
1	teaspoon dried thyme
1/4	cup shredded Parmesan cheese

per serving: 172 calories; 6 grams protein; 14 grams total fat; 2 grams fiber; 4 grams saturated fat; 6 grams carbohydrates; 10 mgs cholesterol; 231 mgs sodium; 5 WW points plus

[1] Cut the tomatoes in half crosswise, season with salt and pepper. Heat the oil in a small frying pan over medium heat. Add the garlic, and cook until just starting to turn golden brown, 1 to 2 minutes. Pour the garlic and oil into a heatproof bowl.

[2] Oil the grill and set for high heat. Place the tomatoes cut side down and grill for 3 to 5 minutes. Turn over, top with the garlic oil mixture and continue to cook for another 3 minutes. Remove from grill and top with thyme, salt and pepper and Parmesan. Serve immediately.

NOTE: have fresh herbs on hand? Sprinkle them on the top at the end!

[G] Jamaican Pork Chops With Melon Salsa

Prep time: 15 minutes Cook time: 12 minutes

4	boneless pork chops
1	cup cantaloupe, finely chopped
1/2	honeydew melon, finely chopped
1	tablespoon fresh mint, chopped
2	tablespoons honey
2	teaspoons jerk seasoning

per serving: 179 calories; 20 grams protein; 6 grams total fat; 1 gram fiber; 2 grams saturated fat; 12 grams carbohydrates; 59 mgs cholesterol; 63 mgs sodium; 5 WW points plus

Preheat the grill to medium-high.

[1] Generously rub both sides of the chops with jerk seasoning. Set aside.

[2] In a medium bowl, combine the cantaloupe, honeydew and mint and drizzle the honey over the top. Toss and chill until ready to serve.

[3] Grill the chops for 8-12 minutes, turning once or until the chops are only slightly pink in the center and juices run clear. Serve salsa with chops. Garnish with extra mint, if desired.

[G] Marie Callender’s Cornbread

Prep & cook time: 30 minutes

1	16-ounce package Marie Callendar cornbread

[1] Prepare according to package instructions.

[H] Grilled Jerk Shrimp with Watermelon Salsa

Prep time: 30 minutes Marinate time: 2 hours
Cook time: 15 minutes

1 1/2	pounds jumbo shrimp in the shell
2	tablespoons jerk seasoning
1/2	cup fresh orange juice
	SALSA
4	cups medium watermelon
1/2	teaspoon ginger, minced
2	green onions , chopped
1/4	cup lime juice, zest too
2	tablespoons honey
1	jalapeño pepper , seeded and chopped (use gloves)
2	tablespoons cilantro, chopped
	12-inch bamboo skewers, soaked for 30 minutes

per serving: 274 calories; 36 grams protein; 3 grams total fat; 1 gram fiber; s gram saturated fat; 26 grams carbohydrates; 255 mgs cholesterol; 252 mgs sodium; 7 WW points plus

[1] In a medium bowl, combine the jerk seasoning with the orange juice. Add the shrimp to the bowl and cover. Refrigerate for 2 hours.

[2] Combine the watermelon and salsa ingredients in a medium bowl, cover and chill until ready to serve.

[3] Heat the grill to medium heat. Thread the shrimp on the skewers. Grill for 10-12 minutes, turning frequently.

[4] Serve the shrimp on plates and serve watermelon salsa on the side.

[H] Roasted Garlic Bread

Prep time: 30 minutes Cook time: 5 minutes

1	garlic head(s), unpeeled
1	tablespoon olive oil
1/2	cup butter, softened
3	tablespoons Italian parsley, minced
1/2	teaspoon black pepper
1/2	teaspoon coarse salt
1	loaf sourdough bread, split horizonally

per serving: 323 calories; 3 grams protein; 27 grams total fat; 1 gram fiber; 15 grams saturated fat; 17 grams carbohydrates; 61 mgs cholesterol; 200 mgs sodium; 9 WW points plus

Preheat oven to 425 degrees

[1] Cut top off garlic head. Place garlic on a piece of aluminum foil; drizzle with olive oil. Fold edges together to seal. Bake 30 minutes; cool.

[2] Squeeze cooked garlic into a medium bowl. Garlic will be soft and sticky. Add butter, parsley salt and pepper, stirring to combine.

[3] Spread cut halves of bread evenly with garlic butter mixture. Broil 5 1/2 inches from heat, with oven door partially opened, for 2 to 3 minutes, or until butter melts and bread is toasted. Cut into slices to serve.

[I] Eggplant Rounds with Lemon-Caper Sauce

Prep time: 10 minutes Cook time: 25 minutes

2	large eggs
1/2	cup milk
2	cups panko bread crumbs
4	portobello mushrooms , stemmed
1	medium eggplant , sliced into 1/2-inch rounds
3	tablespoons butter
3	tablespoons olive oil
1	tablespoon capers
3	tablespoons lemon juice
2	tablespoons Italian parsley, chopped
	olive oil cooking spray

per serving: 358 calories; 9 grams protein; 22 grams total fat; 7 grams fiber; 8 grams saturated fat; 33 grams carbohydrates; 77 mgs cholesterol; 298 mgs sodium; 10 WW points plus

Preheat oven to 375 degrees.

[1] In a medium bowl, whisk the eggs and milk. Spread breadcrumbs on a large plate. Dip mushrooms and eggplant slices into milk mixture, then coat slices with breadcrumbs. Shake off excess crumbs, and set on baking sheet coated with cooking spray. Bake vegetables for 10 minutes, flip and bake 10 to 15 minutes more or until vegetables are tender and dark golden brown. Set aside.

[2] Meanwhile, to make sauce, melt butter in saucepan over medium-high heat. Stir in oil and capers and cook one more minute. Remove from heat and add lemon juice and parsley.

[3] To serve, stack one mushroom and several eggplant rounds on each plate. Drizzle with lemon-caper sauce and serve immediately.

[I] Broiled Mozzarella and Tomato Bruschetta

Prep and cook time: 25 minutes

1/2	baguette
4	tablespoons olive oil
1	teaspoon garlic, minced
	coarse salt and freshly ground pepper, to taste
1	tomato , cored, seeded and chopped
2	green onions , chopped
1	cup shredded mozzarella cheese

per serving: 205 calories; 6 grams protein; 14 grams total fat; 1 gram fiber; 4 grams saturated fat; 13 grams carbohydrates; 17 mgs cholesterol; 308 mgs sodium; 5 WW points plus

Preheat the broiler.

[1] Cut the bread in half crosswise, then slice in half lengthwise -- place the pieces of bread -- cut side up -- on a baking sheet.

[2] In a small bowl, stir together the olive oil and garlic. Brush the oil over the cut sides of the bread. Sprinkle lightly with salt and pepper. Place under the broiler for 3 to 5 minutes -- until just lightly toasted. Remove from oven.

[3] Stir together the tomatoes and green onions. Sprinkle over the toasted side of the bread and then sprinkle with the shredded cheese. Return pan to the oven and broil just until the cheese melts and begins to bubble -- 2 to 4 minutes. Cut bruschetta into sections and serve immediately.

[J] Spinach Lasagna Rollups

Prep time: 30 minutes Cook time: 30 minutes

8	lasagna noodles
5	ounces fresh spinach
2	cups ricotta cheese
1/2	cup Parmesan cheese, grated
2	large eggs , beaten
1	tablespoon Italian parsley, chopped
1	teaspoon Italian seasoning
1/2	teaspoon crushed red pepper flakes
3	cups prepared marinara sauce
	coarse salt and freshly ground pepper, to taste

per serving: 636 calories; 33 grams protein; 20 grams total fat; 6 grams fiber; 11 grams saturated fat; 82 grams carbohydrates; 103 mgs cholesterol; 1188 mgs sodium; 17 WW points plus

Preheat oven to 375 degrees.

[1] In a large pot of boiling salt water, cook lasagna noodles until just cooked but still firm to the bite. Drain. Place noodles on wax paper and pat dry.

[2] In a large bowl, combine the spinach, ricotta, Parmesan, egg(s), parsley, red pepper flakes and Italian seasoning and mix well. Season with salt and pepper. Spread half of the marinara sauce over the bottom of a baking dish*.

[3] Spread about 1/3 cup of the ricotta mixture over one noodle. Starting at the short end, roll the noodle. Arrange seam side down in the prepared dish and repeat with the remaining noodles. Top with the remaining sauce and bake for 30 minutes or until hot and bubbly.

* For 2-4 servings, use an 8x8 dish, for 6-8 servings, use a 13x9 dish.

[J] Romaine with Cucumber Ranch Dressing

Prep time: 10 minutes

1	cucumber , peeled, seeded and finely diced
2	green onions , finely chopped
3/4	cup sour cream
1/4	cup mayonnaise
1/4	cup buttermilk
4	tablespoons lemon juice
3	tablespoons Italian parsley, chopped
	coarse salt and freshly ground pepper, to taste
1/2	head Romaine lettuce, torn
1	cup cherry tomatoes, halved

per serving: 118 calories; 30 grams protein; 9 grams total fat; 3 grams fiber; 3 grams saturated fat; 9 grams carbohydrates; 11 mgs cholesterol; 67 mgs sodium; 6 WW points plus

[1] Stir together cucumber, green onions, sour cream, mayonnaise, buttermilk, lemon juice, parsley and salt and pepper in a medium bowl.

[2] Place the lettuce and tomatoes in a salad bowl, toss with enough dressing to coat and serve.

Note: This dressing makes a little extra, so you can use up your lettuce another night!


Bacon Wrapped Garlic Chicken COOKING DIRECTIONS Thaw. 1. In a large skillet, melt one tablespoon of butter over medium-low heat. Add chicken strips. Brown bacon on all sides using tongs to flip the pieces. 2. Reduce heat to low. Cover and cook chicken until no longer pink, about 15 minutes. Turn chicken pieces over occasionally as they cook. SIDE SELECTIONS Rice Pilaf, Steamed Asparagus


Pork Chops Stuffed with Spinach, Feta and Pine Nuts COOKING DIRECTIONS Thaw. 1. Preheat oven to 350 degrees. 2. Bake the pork chops until they are tender, about 30-35 minutes. SIDE SELECTIONS Mashed Potatoes, Rice

Shopping list and menu for week of 7/11/2011

2011-07-07T13:27:00.001-07:00

Serving Size: 4 People

[A] Bacon Wrapped Garlic Chicken

[B] Pork Chops Stuffed with Spinach, Feta and Pine Nuts

[C] Beef Sukiyaki Noodles | Frozen Spring Rolls

[D] BLT Burgers with Garlicky Mayo | Spicy French Fries

[E] Pecan Crusted Chicken | New Potatoes and Green Beans

[F] Grilled Sirloin over Black Beans with Chimichurri Sauce | Grilled Tomatoes

[G] Jamaican Pork Chops With Melon Salsa | Marie Callender’s Cornbread

[H] Grilled Jerk Shrimp with Watermelon Salsa | Roasted Garlic Bread

[I] Eggplant Rounds with Lemon-Caper Sauce | Broiled Mozzarella and Tomato Bruschetta

[J] Spinach Lasagna Rollups | Romaine with Cucumber Ranch Dressing

What You Need But May Already Have

12-inch bamboo skewers

black pepper

breadcrumbs

butter

canola oil

cayenne pepper

cider vinegar

coarse salt

crushed red pepper flakes

Dijon mustard

dried basil

dried oregano

dried parsley flakes

dried thyme

garlic, minced

ginger, minced

ground coriander

honey

hot sauce

Italian seasoning

milk

olive oil cooking spray

olive oil

paprika

sherry

soy sauce (low sodium)

sugar

vegetable oil

white wine vinegar

Frozen

1	10-ounce package frozen chopped spinach B
1	one box frozen spring rolls C

Baking

1	16-ounce package Marie Callendar cornbread G

Meat, Fish, Poultry

16	bacon slices A D
4	boneless pork chops G
4	boneless pork chops (1 1/2-inches thick)B
8	boneless, skinless chicken breasts A E
1 1/2	pounds ground chuck D
1 1/2	pounds jumbo shrimp in the shell H
2	pounds sirloin steak C F

Produce

1	cantaloupe G
1	honeydew melon G
3	lemons E I J
2	limes H
1	medium watermelon H
2	oranges H
1	pint cherry tomatoes J
5	tomatoes F I
1	5-ounce package arugula D
5	ounces fresh spinach J
1	head Romaine lettuce J
2	bunches green onions C H I J
1	sweet onion C
2	yellow onions B F
1/2	pound new potatoes E
4	russet potatoes D
1	cucumber J
1	garlic head(s) H
1/2	pound green beans E
1	head garlic F
1	jalapeño pepper H
1	medium eggplant I
4	portobello mushrooms I
1	shallot E
1/2	pound shiitake mushrooms C
1	bunch watercress C
1	bunch cilantro F H
1	.66-ounce package fresh mint G
1	bunch Italian parsley F H I J

Gourmet Foods

1/4

cup sun-dried tomatoes (oil-packed), julienned D

Bread

1	baguette I
4	kaiser rolls D
1	loaf sourdough bread H

Nuts

3/4	cup chopped pecans E
1/8	cup pine nuts B

Dairy

1/4	cup buttermilk J
6	large eggs E I J
3/4	cup sour cream J

Cheese

4	ounces cream cheese A
1/4	cup crumbled feta cheese B
1/2	cup Parmesan cheese J
16	ounces ricotta cheese J
1	cup shredded mozzarella cheese I
1/4	cup shredded Parmesan cheese F

Canned Goods/Sauce

2	15-ounce cans black beans F
1	14-ounce can chicken broth B F
1/3	14.5-ounce can crushed tomatoes F
1	26-ounce jar prepared marinara sauce J

Salad Dressing/Condiments

1/8	cup capers I
3/4	cup mayonnaise D J

Spices

3	tablespoons jerk seasoning G H

Pasta/Rice

1	8-ounce box lasagna noodles J
10	ounces linguine C

Shopping List (Page 2 of 2)

Asian Aisle

2	cups panko bread crumbs I

Total Fat 24g	37%
Saturated Fat 8g	40%
Trans Fat 0g
Cholesterol 38mg	13%
Sodium 1274mg	53%
Total Carbohydrate 76g	25%
Dietary Fiber 28g	112%
Sugars 13g

Vitamin A	42%
Vitamin C	131%
Calcium	36%
Iron	59%
Potassium 2114mg	60%

Total Fat 31g	48%
Saturated Fat 17g	85%
Trans Fat 0g
Cholesterol 83mg	28%
Sodium 446mg	19%
Total Carbohydrate 13g	4%
Dietary Fiber 1g	4%
Sugars 1g

Vitamin A	20%
Vitamin C	5%
Calcium	28%
Iron	6%
Potassium 35mg	1%

Total Fat 7g	11%
Saturated Fat 4g	20%
Trans Fat 0g
Cholesterol 19mg	6%
Sodium 198mg	8%
Total Carbohydrate 10g	3%
Dietary Fiber 1g	4%
Sugars 1g

Cooking with Chevy

The week of 1/21/13

Menu and shopping list for week of March 5th

Week of 1/16/2012

Menu and Shopping List for week of January 9th 2012

More shopping list and recipes for week of July 25th

Grocery List for Publix, Week of 07/21 - 07/28

Menu

Notes

Baby

Baked Goods

Beer, Wine & Spirits

Beverages

Breakfast & Cereal

Canned Goods & Soups

Condiments

Dairy

Deli

Floral

Frozen Foods

Grains, Pasta & Sides

Household

International & Ethnic Cuisine

Meat & Fish

Personal Care & Pharmacy

Pets

Produce

Snack Foods

Spices & Baking

Unknown

Italian Sausage Chili

INGREDIENTS

DIRECTIONS

NUTRITION INFO

Mexican Stuffed Chicken Breasts

INGREDIENTS

DIRECTIONS

NUTRITION INFO

Vegetarian Penne

INGREDIENTS

DIRECTIONS

NUTRITION INFO

Recipes for week of July 25th

Recipes for week of 7/11/2011

Shopping list and menu for week of 7/11/2011