Last night's dinner and cookies!

Dinner last night was yummy once more. Hubby actually said last night, "The meals have been so great that I forgot we were going veggie until you mentioned it." :) I mentioned it only because we weren't totally last night. :( I wanted eggrolls with dinner and I went to the local grocery store I only had a choice of 3: 2 chicken and a shrimp. *SIGH* I can't say that it was a lot of meat, but still. If I had thought it would have been such a problem I would have checked in another store while I was in town earlier- especially since I had to go to the health food store anyway. Oh well, live and learn. The HFS didn't have any baked tofu - it had been a while since I had been there. So I ended up going local in a sense: I bought some tofu (Twin Oaks that is literally made up the street from me) and Thai Peanut Sauce (San-J that is made in Richmond) and I made my own baked tofu. I have to admit, I've never technically had pad thai. Well I've had it, but only at home (Isa's recipe), so I am not totally sure what pad thai noodles are. I picked those up at the grocery store too (not the HFS- that section was very tiny now too, they've done some major changes, all they had was a few packages of somen and a few other bottles of stuff but nothing like they used to have in an actual section. I must say I'm not real impressed with the HFS - it's one reason why I don't go there that often anymore.) and I picked up what was called stir-fry rice noodles. The picture on the front looked almost the same as the picture on their pad thai package so I figure it was close enough for government work. And I guess since I've never had real pad thai I can't complain, right? Well, since the tofu was double what I needed and I didn't want to have to bother with changing water on the tofu, and the noodles were also double, I ended up doubling the recipe. I did not double the turmeric though. I know that turmeric can be bitter, and the regular amount of turmeric worked out fine. Oh, and I changed clothes before cooking - because I'm messy and turmeric stains. And since it's in the low 80's today - I'm not making pizza and we're having this as leftovers tonight, which is fine with both of us -the noodles are cooled anyway, and it tastes great cold too. Yay!

I also made some cookies this morning while it was still cool. I had two bananas that either had to be used up or frozen. I chose to use them up. Next time though, I will make the cookies smaller and only use 1 cup of chocolate chips, 2 cups was too much for me. (Yes, this is me talking, I swear, 2 cups of chocolate chips was too much, I guess WW is working.)


Mellow Yellow Rice Noodles with Roasted Peanuts

Serves 4
Vegetarian Times May 2008

This dish shows that not all tumeric-spiked dishes have to be hot and spicy. Feel free to throw in steamed spring vegetables, such as sugar snap peas or asparagus to add color and crunch. Recipe by Fiona Kennedy.

1 (8 oz) pkg pad thai rice noodles
3 Tbsp canola oil
4 large shallots, peeled and thinly sliced (1/2 cup)
1 Tbsp brown sugar
2 tsp ground turmeric
1 clove garlic, minced (1 tsp)
1/4 cup lime juice
7 oz baked Thai-flavored tofu cut into thin strips
1/4 cup chopped cilantro
1/4 cup chopped roasted peanuts

Cook noodles according to package directions. Drain, rinse under cold water, and drain thoroughly.

Heat oil in small saucepan over medium heat. Add shallots, and cook 7 to 9 minutes or until shallots are golden. Remove from heat, and stir in sugar, turmeric and garlic. Add lime juice, and stir to combine.

Transfer noodles to large bowl, and fold in tofu, cilantro, peanuts, and turmeric sauce. Season with salt and pepper.

Per serving 487 cal, 14 g port, 20.5 g total fat (2.5 g sat fat) 62 g carb, 0 mg chol, 366 mg sod, 2 g fib, 5 g sugar



Banana-Oatmeal Chocolate-Chip Cookies

Makes 30 cookies

1 1/4 cups unbleached all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
6 tablespoons (3/4 stick) unsalted butter, at room temperature
1/2 cup granulated sugar
1/2 cup packed light-brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup oatmeal (not quick-cooking)
2 cups (12 ounces) semisweet chocolate chips
2 bananas, cut into 1/4-inch pieces

Position a rack in the middle of the oven. Preheat the oven to 350 degrees. Line 2 baking sheets with parchment paper and butter the paper.

In a small bowl, stir the flour, baking soda, salt and cinnamon together; set aside.

In a large bowl, using an electric mixer on medium speed, beat the butter, granulated sugar and brown sugar until smoothly blended, about 1 minute. Stop the mixer and scrape the sides of the bowl as needed during the mixing. Add the egg and vanilla and mix until blended, about 1 minute. The mixture may look slightly curdled.

On low speed, add the flour mixture, mixing just until it is incorporated. Mix in the oatmeal. Mix in the chocolate chips until evenly distributed. Use a large spoon to mix in the banana pieces, mixing just until they are evenly distributed and some of the pieces are mashed but most are still visible, about 20 seconds.

Use a tablespoon to drop heaping spoonfuls of dough (about 3 level tablespoons each) onto the prepared baking sheets, spacing the cookies 3 inches apart.

Bake the cookies one sheet at a time until the edges are lightly browned and the tops look dry, about 18 minutes. Cool the cookies on the baking sheets for 10 minutes, then use a spatula to transfer the cookies to a wire rack to cool completely.

-- From "The Essential Chocolate Chip Cookbook"

Per cookie: 142 calories, 2 grams protein, 6 grams fat, 4 grams saturated fat, 22 grams carbohydrate, 1 gram fiber, 13 milligrams cholesterol, 67 milligrams sodium

Jamaican Curried Tempeh Tacos

These were soooo good! I must admit, tempeh is one thing I'm kinda ehhh about. I can't say that it's really one of my favorite things. I have found that I like it better as long as it's not the straight tempeh, I like it better if it's the one that's mixed with other things, like rice or grains. I like it as bacon (a mixture of Isa and Peta's recipe) and that's really about it. But this recipe....it will be made again. We ate the whole dish last night. It was pretty easy too. And I can't wait to try some of the other recipes out of the taco section either: Indian Dal Tacos, Roasted Tomatillo and Black bean Tacos, American BBQ Tacos and with my love of chickpeas: Spicy Moroccan Chickpea Tacos. What a way to use up the bag of 20 flour tortillas (and the corn only comes in packs of 100 (I usually freeze those in packs of 10 - they do make great homemade chips though - spritz with some oil and sprinkle with salt or I like to use some lime chili salt powder I buy in the hispanic section and bake at 350 until crispy).

My keeping the TV off is going well. I basically have stopped keeping it on as background like I have a habit of doing. The big thing is keeping hubby from turning it on and walking away from it. He's so used to keeping it on as background for me that he doesn't think of it either. We're getting better. :) It's something I've wanted to work on for a while, and I had actually started a few days before this weekend started actually. And with the weather turning warmer, and the tv off, I can hear the birds singing. The frogs aren't peeping yet, but the soon should be. I must admit, I love when I can open the windows. My allergies, don't, but I do. I know that opening the windows aren't the best thing for me, but I hate when it gets so hot and humid here and the pugs start to get uncomfortable that I have to close them (because really, that's when I choose to close them - when they get uncomfortable). I've been wanting to do that for years now, but never done it...course that's about the same thing as getting a shed. It's mainly because of hubby - he doesn't want to spend the money on it because he doesn't see the value in either of them.

Hubby heard back from the results of his breathing tests and they didn't find anything - so he's getting a referral to a specialist and then they'll see if they can do anything. I'm still waiting to hear back on the results of my ultrasound (my mammogram was normal). Once my u/s comes back fine then I can make the appointment for my surgery.

For the Jamaican Tacos, I couldn't find mustard greens at the grocery store, and sometimes hubby has problems with greens (even when cooked) so I just used cabbage instead (he seems to have less problems with that) and they didn't have any red peppers so I used an orange one. My curry powder mix is quite spicy -but I also have a huge bottle that I buy at the Indian grocery store too (I get the medium heat one) so these were a bit spicy.

Jamaican Curried Tempeh Tacos

Serves 4
Vegetarian Times May 2008

The yellow curry filling, mustard greens, and red pepper strips lend these spicy tacos the colors of the tropics.

1 Tbsp peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 (8 oz) pkg tempeh, cut into 1/2 inch cubes
1/2 cup unsweetened pineapple juice
2 Tbsp chopped cilantro
2 1/2 tsp curry powder
1 1/2 tsp grated fresh ginger
1 Tbsp fresh lime juice
1 tsp grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup chopped curly mustard greens, finely chopped
2 Tbsp chopped peanuts, chopped

Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3-5 minutes, or until onion is softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, stir in lime juice and zest, and season with salt and pepper.

Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.

Per serving: 220 cal; 14 g prot, 7.5 g total fat (1.5 g sat fat), 25 g carb, 0 mg chol, 313 mg sod, 7g fib, 6 g sugar

Quick Pierogi Bake

Made this last night, it was pretty quick and good. I will make it differently next time though. The recipe has you saute the onions, and then the mushrooms and then add the pierogies to brown and then put the pierogies in the baking pan and top with the mushrooms and onions. The onions and mushrooms stuck to the pan- starting to burn before the pierogies started to get brown. And I think it would be a lot easier to cook the pierogies first, and then saute the onions and mushrooms. Anyway, it was a nice change than our normal just baking them. I went ahead and made the whole box of Mrs. T's (12 total) and hubby liked it enough to finish it so it wasn't a problem. And this fit into my toaster oven, so I didn't have to heat up the oven, so it will make a nice meal when it gets hotter (and humid) here in a few months. I used a 9x9 square pan and the recipe was basically increased by 1/2. I couldn't find reduced fat Monterey Jack cheese, but I did find RF Colby Jack slices, so I used that and diced it small and it worked out fine. I would imagine that the shredded 2% Mexican cheese would work well too but hubby can use the sliced cheese for his lunch sandwiches.


Quick Pierogi Bake
Serves 2
From Vegetarian Times May 2008

If you can't find pierogi in the freezer or refrigerator section of your supermarket, substitute cheese-filled ravioli. Serve with prepared sauerkraut, if desired.

1 tsp unsalted butter
1/4 cup finely chopped onion
1 cup sliced mushrooms
8 refrigerated or frozen cheese piergoi
3 Tbsp shredded low-fat Monterey Jack cheese
2 slices soy bacon, cooked and crumbled
2 Tbsp fat-free sour cream, optional

Preheat broiler. Coat 6x2 inch round pan with cooking spray.

Heat butter in skillet over medium heat. Saute onion in butter 3 minutes, or until translucent. Add mushrooms, and season with salt and pepper. Increase heat to medium-high, and cook 4 minutes, or until mushrooms have wilted, stirring often.

Reduce heat to medium, add pierogi, and saute 3 minutes, or until pierogi are browned on both sides. Transfer pierogi to prepared pan. Spoon onion and mushrooms on top, and sprinkle with cheese and crumbled soy bacon. Broil 6 minutes or until cheese is golden brown. Serve with dollops of sour cream, if desired.

Per serving: 328 cal, 18 g prot, 7.5 g tot fat (4 g sat fat), 49 g carb; 18 mg chol, 851mg sod, 2 g fib, 3 g sugar

Sunday's Brunch Menu

Well, Percy came through the dental fine. Yay! The doc said he doesn't seem to be as old as he is, he seems much younger. And he loved being on the heating pad. :) He had to have 10 teeth removed. :( We also had 4 little tumors removed too while he was under. After I brought him home last night, he was still pretty groggy. The didn't get to him until pretty late, and he was under for a while. All he wanted to do last night was stay cuddled up with me, and usually he's a daddy's dog (he might have lived with Momma when she and Daddy were dating but Momma was the disciplinarian). He actually slept next to me almost all night long too - something that is pretty unusual. He usually only comes to sleep next to me in the morning because he knows that I'll get up and feed him - Daddy can be a lot harder to wake up. He gargoyles me a lot of times and I'll wake up to just that. Anyway, he's back to almost normal now - although he keeps sitting beside his food bowl, thinking that since I started out by giving him little bites of food all through this morning that it should continue through out this day too. Course Miko keeps looking at me everytime I give him any canned food like: "Where's mine Ma?"

Anyway, I've decided on Brunch for when Mike and Jennifer come over on Sunday (dinner will just be leftovers for hubby and I):

Cooking Light Menu

Make-Ahead Breakfast Casserole Menu

Prepare this casserole, serve it with a bowl of fresh fruit and a pitcher of juice, and let everyone dig in.

Marmalade French Toast Casserole (recipe below)
Turkey Breakfast Sausage (recipe below)


Becky Luigart-Stayner; Leigh Ann Ross
Marmalade French Toast Casserole

Grapefruit or mixed fruit marmalade will work just as well as the orange marmalade called for in the recipe. Serve the casserole with honey or pancake syrup warmed with orange rind and a splash of orange juice (add one teaspoon rind and two tablespoons juice per 1/2 cup syrup). This easy casserole can be assembled in less than 15 minutes and stored in the refrigerator overnight.

3 tablespoons butter, softened
1 (16-ounce) sourdough French bread loaf, cut into 24 (1/2-inch) slices
Cooking spray
1 (12-ounce) jar orange marmalade
2 3/4 cups 1% low-fat milk
1/3 cup sugar
1 teaspoon vanilla extract
1/4 teaspoon ground nutmeg
6 large eggs
1/3 cup finely chopped walnuts

Spread softened butter on one side of each bread slice. Arrange 12 bread slices, buttered side down, slightly overlapping in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Spread marmalade evenly over bread; top with remaining 12 bread slices, buttered side up.

Combine milk and next 4 ingredients (through eggs), stirring with a whisk. Pour egg mixture over bread. Cover and refrigerate 8 hours or overnight.

Preheat oven to 350°.

Sprinkle casserole with walnuts. Bake at 350° for 45 minutes or until golden. Let stand 5 minutes before serving.

CALORIES 293( calories from fat 28%); FAT 9g ( SAT FAT 3.2g, MONO FAT 2.2g, POLY FAT 2.3g ); protein 9.1g; carbohydrate 46.4g; fiber 1.6g; cholesterol 116mg; iron 2.2mg; sodium 315mg; calcium 132mg;

Cooking Light, NOVEMBER 2006



Turkey Breakfast Sausage

"I make two batches of this sausage and freeze some in small bags. Microwave it to reheat." --CL Reader

1 tablespoon olive oil
1/2 cup finely chopped onion
1/2 cup shredded peeled Fuji or Braeburn apple
1 garlic clove, minced
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
1 teaspoon salt
1/2 teaspoon black pepper
2 pounds ground turkey breast
Cooking spray

Heat olive oil in a nonstick skillet over medium-high heat. Add onion and apple; sauté 3 minutes. Add garlic; sauté 30 seconds. Remove onion mixture from pan; cool completely.

Combine onion mixture, thyme, sage, salt, pepper, and turkey, stirring well to combine. Divide mixture into 24 equal portions, shaping each into a 1/2-inch-thick patty.

Heat a large nonstick skillet coated with cooking spray over medium heat. Add half of patties; cook 3 minutes on each side or until done. Keep warm. Repeat procedure with remaining patties.

CALORIES 155( calories from fat 15%); FAT 2.5g ( SAT FAT 0.5g, MONO FAT 1.4g, POLY FAT 0.4g ); protein 28.1g; carbohydrate 3.4g; fiber 0.7g; cholesterol 70mg; iron 1.5mg; sodium 349mg; calcium 23mg;

Cooking Light, DECEMBER 2002

Menu Plan Monday

In honor of Earth Day on Tuesday, we're going veggie for dinners this week. It's also Turn off your TV Week this week too. So, while we're not totally turning off our TV's we do cut WAY back on it. So I will be scarce once more this week - since I don't feel that turning on the computer is a much better response to turning off the tv. :P You will see a certain theme to the recipe source this week too for my recipes, they just happened to catch my eye as I was reading the magazine lately. For more menu ideas visit : I'm an Organizing Junkie

Today Percy (our 14 year old pug) is going in for a dental and some lump removals. We've already told him not to go towards the light.... yeah...we're just a bit nervous here today at Chez J.J. Our tax refunds are going for dental care for the pugs - they need it and they are worth it, but whew! It's still a scary thing, and it doesn't help that I know what can wrong, even if it's not a common thing. So I will be a bundle of nerves for quite a while. I must admit, I wish I could be there but I'd be one of those owners that they would like to lock out of the place I'm sure. :) I'll try to check back in and at least let y'all know that he made it through the dental ok.

Monday:Spinach Lasagna (just my regular non-recipe recipe)
Tuesday: Quick Pierogi Bake (Vegetarian Times May 2008)
Wed: Jamaican Curried Temeph Tacos (VT May 2008)
Thurs: Mellow Yellow Rice Noodles with Roasted Peanuts (VT May 2008)
Fri: Pizza
Saturday: Leftovers
Sunday: Brunch with Jennifer & Mike - not sure what I'm going to serve yet but they love breakfast stuff, and I'll see what looks good when the day gets closer.

Buttermilk Oatmeal Pancakes

Picture044.jpg,
originally uploaded by dibranchia.

This was breakfast this morning. The recipe caught my eye as I was reading the May 2008 Vegetarian Times magazine. They were quite tasty, although I think next time I'm going to leave out the cinnamon - while tasty - I would prefer to add cinnamon with my topping instead of inside the pancake.

I'm sorry for being quiet this week. Some medical problems cropped up (nothing major) and the anniversary of the Tech shootings got me down more than I thought they would too (and sooner than I thought since they were all over the Sunday paper beforehand also). I did menu plan. I actually planned on Friday of last week, but wrote it out on paper, and never actually transferred to the computer - and hence never made it to I'm an Organzing Junkie's Menu Plan Monday. I mostly followed it. I did move a few days around, eating leftovers on days where I didn't feel good and didn't cook - but I had leftover eating days built in, they were just different days than I planned for. So what did I fix?

I finally fixed the Cooking Light Spaghetti and Meatballs. The meatballs were great, but the spaghetti sauce wasn't. Next time I'm sticking to my normal spaghetti sauce (the same one that I use as a pizza sauce). The sauce didn't have any garlic or really any taste to it at all. It didn't take long to make the meal, but I dirtied up a lot of pans. Next time I'm going to do everything ahead of time, and I'll probably make a large batch of meatballs (course with just 2 of us, it makes a lot of meatballs) and a large batch of sauce and then I can pull from the freezer as needed.

I also finally fixed that Sausage and Couscous recipe from the WW cookbook. That was really good and quick too. It was another night where I wasn't feeling good, but I knew it wouldn't take long to fix so instead of leftovers I threw it together on the fly. Instead of keeping the sausages together I cut them up and sauteed them like that. We liked it.

I also finally made the Cooking light Potato Soup with Chili peppers (I can't remember the real name now). It came from that menu I posted. YUMMY! I couldn't find poblano peppers so I used some Anaheim. It still turned out great.

Enchiladas were made with leftover Chicken thighs with Black Beans that I had cooked last week. These were a recipe that was cooked in the crockpot where the thighs are seasoned with taco seasoning and thrown in the CP and then shredded and the beans have just chopped red onions and lime juice and cilantro and are warmed through. It was very good per hubby - I was sick and didn't eat that night so there was a lot leftover. I just threw them in tortillas, topped with enchilada sauce and cheese and warmed through at 350-375 for about 25 minutes or so. My typical enchilada recipe that hubby loves.

Last night was Chez JJ Pizza. It's been a long time since we've had it and it's hubbys fave. His eyes light up last night as he walked in the door, tired from work last night. I didn't tell him that's what we were having.

Tonight is something I've been wanting, BBQ chicken. It's just chicken legs with bottled sauce. Since the weather's nice, and the legs were on sale, I"ll grill it on the gas grill since it's getting to be that time of the year. I'm hoping we'll be able to get another year out of our grill. It's my "CornChickyHOTHOTHOT" as I used to say when I was little. This will of course be served with some canned corn since corn on the cob isn't out yet.

Recipe for Pork Loin Roast with Romesco Sauce

A bit ago I had mentioned that we had tried a recipe that we liked but I couldn't post the recipe since we were recipe testing it. Well, it's been posted, so I'm posting it now. :) If you follow the link to their blog, they used my comments (and someone else's) for ideas on how to use the sauce at the bottom of the post. I wonder if it was only us people from Va that tried it, or that we were just the only ones that came up with ideas to use it with?

http://communities.hallmark.com/n/blogs/blog.aspx?webtag=hmfoodstuff&entry=209


Pork Loin Roast with Romesco Sauce

Romesco sauce is from Catalonia, in northern Spain. It's typically a puree of red peppers, tomatoes, garlic, almonds and olive oil. We've taken the oil out for a lighter version, and we've also perked it up a bit with orange juice and hot paprika. Try this with other roast or grilled meats.

Make Ahead: You can make the romesco sauce (steps 1 to 3) hours or days ahead.

Total time: 1 hour 45 minutes.
Hands-on time: 20 minutes.
INGREDIENTS:
5 red bell peppers, cut lengthwise into flat panels
12 garlic cloves, peeled
1 cup orange juice
6 tablespoons tomato paste
6 tablespoons slivered almonds
5 teaspoons hot paprika
2 teaspoons oregano
2 teaspoons ground sage
1-1/2 teaspoons salt
1-1/2 teaspoons sugar
4-pound center-cut pork loin roast
1. Preheat the broiler. Broil the bell pepper pieces, skin-side up, 4 inches from the heat for 12 minutes or until the skin is charred. When the peppers are cool enough to handle, peel them.

2. Meanwhile, in a small saucepan of boiling water, blanch the garlic for 2 minutes. Drain.

3. Transfer the bell peppers and garlic to a food processor along with the orange juice, tomato paste, almonds and paprika. Process to a smooth puree.

4. Preheat the oven to 400°F. In a small bowl, stir together the oregano, sage, salt and sugar. Rub the spice mixture into the pork. Roast for 30 minutes.

5. Reduce the temperature to 350°F and roast for 20 to 30 minutes, or until browned and cooked through but still juicy. Let the roast sit 10 minutes before slicing. Pass the romesco sauce on the side.


Makes 12 servings

Each serving has: 282 calories, 13 g fat (3.9 g saturated), 32 g protein, 9 g carbohydrates (2 g fiber), 85 mg cholesterol, 419 mg sodium. Good source of: thiamin, riboflavin, niacin, vitamin B6, vitamin B12, vitamin C, selenium, zinc.

Menu Plan Monday

Ok, so I'm going to cheat a bit with this week's menu. I'm using one already planned out. I found it last week, I don't remember how. It was originally printed in USA Today (which I don't get but I found while surfing the web) here's the link: Cooking Light Comfort Food Menu The recipes come from Cooking Light's new cookbook which is a binder-style cookbook. I'm pretty sure you can also find most of the recipes at myrecipes.com but I haven't checked- anyway, if you click within the article there's an actual menu for a week with recipes (breakfast/lunch/dinner and a snack or dessert) provided by two registered dietitians and from the Cooking Light Complete Cookbook. I'm not sure how closely I'll stick to this at the moment - a lot of the fruits aren't in season (figs) and I don't really need 8-10 servings of some of the dishes so towards the end of the week we'll be eating leftovers instead of eating the dishes as indicated (which is fine with me -and it's what I usually do). I'll only be buying about half the stuff indicated anyway.

Since it takes so long for me to pull up the USA Today pages I went ahead and formatted it for me and also made out a shopping list, I'll post it here, but it'll look funny (extra spaces) since it was actually formatted but doesn't copy as such.

Cooking Light Comfort Food Menu
SHOPPING LIST
PRODUCE:
1 cup cherries
1 cup cubed cantaloupe
1 cup fresh raspberries
1 cup fresh strawberries
3 medium apples
2 medium bananas
1 medium orange
2 medium pears
1 1/2 cup seedless red grapes
16 fresh figs
2 medium plums
2 medium tangerines
2 tablespoons diced pineapple
1 1/2 cups fresh blueberries
4 pounds peaches
1 lemon
1 lime

5 pounds yellow onions
1 large red onion
2 sweet onions (about 1 pound)
4 shallots
1 bunch celery
4 1/2 pounds baking potatoes
3 pounds small red potatoes
4 medium sweet potatoes (about 2 1/4 pounds)
3 pound carrots
1 cup chopped plum tomato
4 plum tomatoes
4 large tomatoes
1/2 cup yellow teardrop tomatoes,
1 pint mixed red and yellow cherry tomatoes
1 1/2 cup cherry tomatoes
2 medium tomatoes
1 large green bell pepper
3 large poblano chiles
4 jalapeño peppers
1 pound asparagus
1 1/2 pounds green beans
1 avocado
1 1/2 pounds Brussels sprouts
1/3 cup alfalfa sprouts
1 bunch green onions
1 tablespoon chopped fresh tarragon
1 bunch fresh cilantro
1 bunch fresh flat-leaf parsley
1 bunch fresh basil
1/4 cup Niçoise olives
2 heads of garlic
8 oz mushrooms
1 lb gourmet salad greens
2 lbs romaine lettuce
6 oz arugula
10 oz fresh spinach

BAKERY:
2 slices 100% whole-wheat toast
2 (2-ounce) slice sourdough bread
8 (1-ounce) slices whole-grain bread
1 (1-ounce) slice white bread
16 (1/2-ounce) slices French bread baguette
1 English muffin, toasted
4 (6-inch) whole wheat pitas
2 cups (3/4-inch) sourdough bread cubes

CONDIMENTS:
Cooking spray
extra-virgin olive oil
olive oil
canola oil
Dijon mustard
red wine vinegar
white wine vinegar
sherry vinegar
ketchup
Worcestershire sauce
white wine Worcestershire sauce
low-fat mayonnaise
balsamic vinegar
anchovy paste
honey

CANNED GOODS:
15 oz can cannellini beans
2 (15-ounce) cans kidney beans
1 (2 1/4-ounce) can sliced ripe olives
3 (16-ounce) cans fat-free, less-sodium chicken broth
1 (16 oz) can less-sodium beef broth
2 (14 1/2-ounce) cans no-salt-added stewed tomatoes
11 (14.5-ounce) cans no-salt-added whole tomatoes
9 tablespoon tomato paste
1/2 cup unsweetened applesauce
1 1/4 cups Merlot or other fruity red wine
1 cup Cabernet Sauvignon or other dry red wine
1/4 cup dry white wine
3 1/2 tablespoons peanut butter
3/4 cup pineapple juice
1/2 cup apple juice
4 cups low-sodium tomato juice

DRY GOODS:
1/3 cup crushed onion Melba toasts
2 graham cracker sheets
1/2 cup cooked long-grain brown rice
1/2 cup sun-dried tomatoes, packed without oil
2 tablespoons light pancake syrup
1 cup seasoned bread crumbs
all-purpose flour
2 cups yellow cornmeal
baking powder
baking soda
1 1/2 cup flaked sweetened coconut
1 granola-nut bar
3 cups uncooked elbow macaroni
1 pound uncooked spaghetti
2 cups puffed rice cereal
4 cups regular oats
1/2 up oat bran
1/2 cup quick oats prepared
1 cup wheat-bran flakes with raisins
1 tablespoon dried currants
1/4 cup dried blueberries
3 tablespoon turbinado sugar
2 tablespoon brown sugar
3 1/2 tablespoon sugar
3/4 cup packed brown sugar
2 1/2 tablespoon coarsely chopped pecans
2 tablespoon sliced almonds
1/2 cup sliced almonds

SPICES:
bay leaves
Cajun seasoning
chili powder
crushed red pepper
curry powder
dried basil
dried oregano
dried thyme
freshly ground black pepper
garlic-pepper blend (such as McCormick)
ground cinnamon
ground cumin
ground red pepper
salt
vanilla extract

MEAT:
1 1/2 pounds beef stew meat
4 pound boneless chuck roast
6 bacon slices
1 (8-ounce) tuna steak (3/4 inch thick)
1 pound ground round
8 ounces thinly sliced deli turkey
2 pounds ground sirloin
16 oz chicken breast
6 ounces hot turkey Italian sausage


FREEZER CASE:
1/2 cup frozen shelled edamame
1 cup chopped cooked small shrimp (about 6 ounces)
3/4 cup whole-fruit lemon sorbet
2 whole-grain frozen waffles

DAIRY CASE:
1 (5-ounce) container Greek-style yogurt
1 (6-ounce) container fat-free vanilla yogurt
3/4 cup plain fat-free yogurt
1 3/4 cups fat-free buttermilk
1/2 cup 2% milk
5 1/4 cups fat-free milk
1 cup 1% low-fat chocolate milk
6 cups 1% low-fat milk
1 stick butter
3 tablespoons reduced-fat sour cream
1 doz large eggs
1 1/3cup (5 1/2 ounces) grated fresh Parmesan cheese
2/3 cup (about 3 ounces) grated Parmigiano-Reggiano cheese
1/2 cup (2 ounces) shredded extra-sharp Cheddar cheese
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
1/2 cup (2 ounces) shredded sharp provolone cheese
1/2 cup (4 ounces) 1/3 less-fat cream cheese
1/4 cup (1 ounce) crumbled blue cheese
3 ounces light processed cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
3/4 cup (3 ounces) shredded Swiss cheese

REFRIGERATOR CASE:
2 (9-ounce) packages refrigerated chicken ravioli (such as Monterey Pasta Company)


MENU 1
Breakfast:
2 scrambled eggs
2 slices 100% whole-wheat toast
1 medium banana

Lunch:
1 1/3 cup of Edamame and Bean Salad with Shrimp and Fresh Salsa
1 medium orange

Dinner:
1 1/3 cup Beef Stew
3/4 cup Basic Mashed Potatoes
1 cup steamed asparagus

Snack/dessert:
3/4 cup Peach Cobbler
Nutrition facts:
Calories: 1,541; Fat: 48.5 grams (28% of calories from fat); Saturated fat: 12.5 grams (7% of calories);
Protein: 89 grams (23% of calories); Carbohydrates: 197 (51% of calories); Fiber: 35 grams; Sodium: 2,267 milligrams

To increase to 1,800 calories:
Add 1 ounce part-skim mozzarella cheese to eggs and 1 tablespoon fruit jam to toast at breakfast.
Add 1/2 cup light vanilla ice cream to dessert.

RECIPES FROM MENU 1

Edamame And Bean Salad With Shrimp And Fresh Salsa

To save time, cook the edamame in the microwave and purchase everything else already cooked.

1/2 cup frozen shelled edamame
1 cup chopped cooked small shrimp (about 6 ounces)
1 cup canned cannellini beans, rinsed and drained
1 cup halved cherry tomatoes
2 tablespoons chopped red onion
2 teaspoon minced jalapeño pepper
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt

Cook edamame according to package directions. Drain and rinse with cold water; drain.

Combine edamame, shrimp, cannellini beans, cherry tomatoes, onion and jalapeño pepper. Combine cilantro and remaining 3 ingredients, stirring with a whisk. Drizzle over edamame mixture, and toss gently to combine. Cover and chill.

Servings: 2 Serving size: 1 1/3 cups




Beef Stew

Serve this Mediterranean-inspired stew over mashed potatoes.

1 1/2 teaspoon olive oil
1 1/2 pounds beef stew meat, cut into 1-inch pieces
3 1/2 cups halved mushrooms (about 8 ounces)
2 cups diagonally cut carrot
1 1/2 cups coarsely chopped onion
1 1/2 cups sliced celery
2 garlic cloves, minced
1 1/2 cups water
1 cup Cabernet Sauvignon or other dry red wine
1/2 teaspoon dried thyme
1 1/4 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper
2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, undrained
2 bay leaves
1 (2 1/4-ounce) can sliced ripe olives, drained
2 tablespoons red wine vinegar
1/4 cup chopped fresh flat-leaf parsley

Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes, browning on all sides. Remove from pan. Add mushrooms and next 4 ingredients to pan; cook 5 minutes, stirring occasionally. Return beef to pan. Stir in 1 1/2 cups water and next 6 ingredients; bring to a boil. Cover, reduce heat and simmer 1 hour.

Stir in olives and cook 30 minutes or until beef is tender. Discard bay leaves. Stir in vinegar. Sprinkle with parsley.

Servings: 6 Serving size: 1 1/3 cups

Basic Mashed Potatoes

3 pounds cubed peeled baking potatoes
1/2 cup 2% milk
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons reduced-fat sour cream
1 teaspoon salt
1/2 teaspoon pepper
1/4 cup butter, softened

Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain and return potato to pan. Add milk and broth; mash to desired consistency. Cook 2 minutes or until thoroughly heated, stirring constantly. Stir in sour cream, salt and pepper. Top with butter.

Servings: 8 Serving size: About 3/4 cup
Peach Cobbler

Brown sugar and almonds are great flavor partners for fresh peaches. Rather than placing the dough on top, just fold it over the filling.

2 cups all-purpose flour
1 tablespoon granulated sugar
1/4 teaspoon salt
6 tablespoons chilled butter, cut into 6 pieces
6 tablespoons ice water
Cooking spray
6 cups sliced, peeled peaches (about 3 3/4 pounds)
3/4 cup packed brown sugar, divided
2 1/2 tablespoons all-purpose flour
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
1/4 cup slivered almonds
1 large egg
1 teaspoon water
1 tablespoon granulated sugar

Preheat oven to 375°.

Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Place flour, 1 tablespoon granulated sugar, and salt in a food processor; pulse 2 or 3 times. Add butter pieces; pulse 10 times or until mixture resembles coarse meal. With processor on, slowly add ice water through food chute, processing just until combined (do not form a ball).

Gently press dough into a 4-inch circle. Slightly overlap 2 sheets of plastic wrap on a slightly damp surface. Place dough on plastic wrap; cover with 2 additional sheets of overlapping plastic wrap. Roll dough, still covered, into a 15-by-13-inch rectangle. Place in freezer 5 minutes or until plastic wrap can be easily removed; remove top sheets. Fit dough, uncovered side down, into a 2-quart baking dish coated with cooking spray, allowing dough to extend over edges; remove remaining plastic wrap.

Combine sliced peaches, 1/2 cup brown sugar, 2 1/2tablespoons flour, vanilla and cinnamon in a large bowl; toss gently. Spoon into prepared dish; fold edges of dough over peach mixture. Sprinkle 1/4 cup brown sugar over mixture, and sprinkle with almonds.

Combine egg and water in a small bowl. Brush egg mixture over dough; sprinkle with 1 tablespoon granulated sugar. Bake at 375° for 45 minutes or until filling is bubbly and crust is lightly browned. Let stand 30 minutes before serving.

Servings: 10 Serving size: about 3/4 cup





MENU 2
Breakfast:
1 (6-ounce) container fat-free vanilla yogurt with
1 tablespoon toasted almonds
1 cup fresh strawberries

Lunch:
1 cup Chile-Cheese Chowder topped with
about 1 tablespoon green onions and
about 1 teaspoon crumbled bacon
1 (2-ounce) slice sourdough bread, toasted

Snack:
1 medium pear
1 granola-nut bar

Dinner:
Traditional Yankee Pot Roast, serving size: 3 ounces beef and about 1/2 cup vegetables
1 cup Oven-Roasted Sweet Potatoes and Onions
1/2 cup wilted spinach

Snack/dessert:
3/4 cup whole-fruit lemon sorbet
Nutrition facts: Calories: 1,585; Fat: 33 grams (19% calories from fat); Saturated fat: 10.5g (6% of calories); Protein: 68 grams (17% of calories); Carbohydrates: 262 grams (66% of calories); Fiber: 29.5g; Sodium: 2,195 milligrams;

To increase to 1,800 calories:
Add 1 medium whole-wheat bagel topped with 1 tablespoon light cream cheese and 1 tablespoon fruit jam to breakfast.
RECIPES FROM MENU 2
Chile-Cheese Chowder
For a vegetarian soup, substitute 1 tablespoon canola oil for the bacon drippings and vegetable broth for the chicken broth.
2 bacon slices
1 cup chopped carrot
1 cup chopped seeded poblano chiles (about 3 large)
1 cup chopped onion
2 tablespoons minced seeded jalapeño pepper
1/2 teaspoon ground cumin
3 garlic cloves, minced
2 (16-ounce) cans fat-free, less-sodium chicken broth
5 cups diced peeled baking potato (about 1 1/2 pounds)
1/2 teaspoon salt
1/3 cup all-purpose flour
2 1/2 cups 1% low-fat milk
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
1/3 cup sliced green onions
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside.

Add carrot and next 5 ingredients to drippings in pan; sauté 10 minutes or until browned. Stir in broth, scraping pan to loosen browned bits. Add potato and salt. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until potato is tender.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a bowl; gradually add milk, stirring with a whisk until well blended to form a slurry. Stir into vegetable mixture. Cook over medium heat until thick (about 12 minutes), stirring frequently. Remove from heat. Add cheeses, stirring until cheeses melt. Ladle soup into bowls; top with green onions and crumbled bacon.
Servings: 10 servings Serving size: 1 cup soup, about 1 tablespoon green onions, and about 1 teaspoon bacon
Traditional Yankee Pot Roast

2 teaspoons olive oil
1 (4-pound) boneless chuck roast, trimmed
1 tablespoon kosher salt
1 tablespoon cracked black pepper
2 cups coarsely chopped onion
2 cups less-sodium beef broth
1/4 cup ketchup
2 tablespoon Worcestershire sauce
1 cup chopped plum tomato
1 1/4 pounds small red potatoes
1 pound carrots, peeled and cut into 1-inch pieces
2 tablespoons fresh lemon juice

Preheat oven to 300°.

Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle roast with salt and pepper. Add roast to pan, browning on all sides (about 8 minutes). Remove from pan. Add onion to pan; sauté 8 minutes or until browned. Return roast to pan. Combine broth, ketchup, and Worcestershire; pour over roast. Add tomato; bring to a simmer.

Cover and bake at 300° for 2 1/2hours or until tender. Add potatoes and carrots; cover and bake 30 minutes or until vegetables are tender. Stir in lemon juice.

Serving: 10 Serving size: 3 ounces beef and about 1/2 cup vegetables.

Oven-Roasted Sweet Potatoes And Onions

4 medium peeled sweet potatoes, cut into 2-inch pieces (about 2 1/4 pounds)
2 sweet onions, cut into 1-inch pieces (about 1 pound)
2 tablespoons extra virgin olive oil
3/4 teaspoon garlic-pepper blend (such as McCormick)
1/2 teaspoon salt

Preheat oven to 425°.

Combine all ingredients in a 13-by-9-inch baking dish, tossing to coat. Bake at 425° for 35 minutes or until tender, stirring occasionally.

Servings: 6 Serving size: 1 cup







MENU 3

Breakfast:
1/2 cup quick oats prepared with
1 cup skim milk topped with
1/2 cup unsweetened applesauce,
1 tablespoon honey
1 tablespoon chopped toasted walnuts and
3/4 cup fresh blueberries

Lunch:
1 Guacamole and Turkey Sandwich
2 medium tangerines

Snack:
1 medium apple
1 tablespoon peanut butter

Dinner:
Spaghetti and Meatballs, serving size: about 3/4 cups pasta mixture, 1/2 cup sauce and 3 meatballs
2 cups Mesclun and Romaine Salad with 2 Warm Parmesan Toasts
Nutrition facts: Calories: 1,499; Fat: 39 grams (23% of calories from fat); Saturated fat: 10 (6% of calories); Protein: 67 grams (18% of calories); Carbohydrates: 242 grams (65% of calories); Fiber: 32 grams; Sodium: 2,208 milligrams

To increase to 1,800 calories, add 2 slices of turkey bacon to breakfast, a 1-ounce mozzarella cheese stick at lunch and 1 (2-ounce) piece of French bread to dinner.

RECIPES FROM MENU 3

Guacamole And Turkey Sandwiches

To make hotter, add minced jalapeño peppers to the avocado mixture.

1/2 cup coarsely mashed avocado
1 tablespoon fresh lime juice
8 (1-ounce) slices whole-grain bread
4 plum tomatoes, each cut into 4 slices
1/4 teaspoon salt
1/3 teaspoon ground red pepper
1/3 cup alfalfa sprouts
1/2 cup thinly sliced red onion
1/4 cup chopped fresh cilantro
8 ounces thinly sliced deli turkey

Combine avocado and lime juice. Spread 2 tablespoons avocado mixture on each of 4 bread slices. Arrange tomato slices over avocado mixture; sprinkle evenly with salt and pepper. Divide sprouts, onion, cilantro, and turkey evenly over tomato slices. Top with remaining bread slices.

Servings: 4 Serving size: 1 sandwich






Spaghetti And Meatballs

Sauce:
5 (14.5-ounce) cans no-salt-added whole tomatoes, undrained
1 tablespoon olive oil
1 cup chopped onion
1 teaspoon crushed red pepper
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bay leaves
Meatballs:
1 (1-ounce) slice white bread
1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
1/4 cup fat-free milk
1/4 cup chopped fresh flat-leaf parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound ground sirloin
2 garlic cloves, peeled and minced
1 large egg white
Cooking spray
Remaining:
1 pound uncooked spaghetti
1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese

To prepare sauce, place half of tomatoes in a food processor and process until smooth. Pour pureed tomatoes into a large bowl. Repeat procedure with remaining tomatoes.

Heat olive oil in a Dutch oven over medium heat. Add onion; sauté 4 minutes. Stir in pureed tomatoes, red pepper, salt, black pepper, and bay leaves; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Remove from heat. Discard bay leaves. Keep warm.

To prepare meatballs, preheat oven to 400°. Place bread in food processor, and pulse 10 times or until coarse crumbs measure 1/2 cup. Combine breadcrumbs, 1/3 cup cheese, and next 7 ingredients. Shape mixture into 24 (1-inch) meatballs, and place on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until done. Add meatballs to sauce, and cook over low heat 15 minutes or until thoroughly heated.

Cook pasta according to package directions, omitting salt and fat. Drain pasta; return to pot. Spoon about 2 cups tomato sauce (leaving meatballs in pan) into pasta, and toss well to coat. Transfer pasta mixture to a platter; top with remaining sauce and meatballs. Sprinkle with 1/3 cup cheese.

Servings: 8 Serving size: About 3/4 cup pasta mixture, 1/2 cup sauce, and 3 meatballs.





Mesclun And Romaine Salad With Warm Parmesan Toasts

Warm Parmesan Toasts:
8 (1/2-ounce) slices French bread baguette
1/4 cup (1 ounce) grated fresh Parmesan cheese
Vinaigrette:
2 tablespoon minced shallots
1 tablespoon sherry vinegar
2 teaspoon extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon Dijon mustard
1/3 teaspoon freshly ground black pepper
Salad:
3 cups gourmet salad greens
3 cups torn romaine lettuce
1/4 cup thinly vertically sliced red onion
3 tablespoon chopped fresh parsley
3 tablespoon chopped fresh basil
1 pint mixed red and yellow cherry tomatoes, halved

Preheat broiler.

To prepare toasts, arrange bread slices on a baking sheet. Broil 1 minute or until lightly browned. Turn bread over; sprinkle each slice with 1 1/2 teaspoons cheese. Broil 1 minute or until cheese begins to melt.

To prepare vinaigrette, combine shallots and vinegar; let stand 5 minutes. Add oil, salt, mustard, and pepper; stir well with a whisk.

To prepare salad, place salad greens and remaining 5 ingredients in a large bowl; toss gently to combine. Drizzle vinaigrette over salad, and toss gently to coat. Serve with toasts. Yield: 4 servings (serving size: 2 cups salad and 2 toasts).
















MENU 4
Breakfast:
1 English muffin, toasted
1 1/2 tablespoon peanut butter
1 cup fresh raspberries
1 cup skim milk

Lunch:
1 1/4 cup Curried Chicken Salad
1 cup red grapes

Dinner:
1 1/2 cups Easy Ravioli Bake
1 1/2 cup Fig and Arugula Salad with Parmesan

Snack:
1 cup cubed cantaloupe
Nutrition facts: Calories: 1,494; Fat: 41 grams (25% of calories from fat); Saturated Fat: 12 grams (7% of calories); Protein: 82 grams (22% of calories); Carbohydrates: 212 grams (57% of calories); Fiber: 28.2 grams; Sodium: 2,041 milligrams;

To increase to 1,800 calories, add 1 (6-inch) wheat pita round cut into wedges to lunch and add 1/4 cup walnuts or almonds to snack.
RECIPES FROM MENU 4
Curried Chicken Salad

1 1/2 cups chopped cooked chicken breast (about 8 ounces)
1/2 cup halved seedless red grapes
1/2 cup diced peeled apple
2 tablespoon diced pineapple
1 tablespoon dried currants
3 tablespoon low-fat mayonnaise
1 teaspoon honey
1/2 teaspoon curry powder
1/2 teaspoon fresh lemon juice
1/3 teaspoon salt
1/3 teaspoon freshly ground black pepper
1 tablespoon sliced almonds, toasted

Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients, stirring with a whisk. Pour mayonnaise mixture over chicken mixture; toss gently to coat. Sprinkle with almonds. Cover and chill.

Yield: 2 servings (serving size: 1 1/4 cups).












Easy Ravioli Bake
This recipe pairs the convenience of store-bought pasta with a quick, easy homemade sauce. Chop the tomatoes right in the can, snipping them with kitchen scissors. We enjoyed chicken ravioli in this dish, although any variety will work.

2 (9-ounce) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 teaspoon dried oregano
4 garlic cloves, minced
6 tablespoon tomato paste
1/4 cup dry white wine or water
3/4 teaspoon salt
1/2 teaspoon dried basil
1/4 teaspoon crushed red pepper
1/3 teaspoon black pepper
4 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped
1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Cook pasta according to package directions, omitting salt and fat. Drain well.

Preheat oven to 400°.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add tomato paste and next 6 ingredients, stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring frequently. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until cheese melts and begins to brown.

Servings: 4 Serving size: About 1 1/2 cups

Fig And Arugula Salad With Parmesan

2 tablespoon minced shallots
1 1/2 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil
1/4 teaspoon salt
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese

Combine first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Yield: 4 servings (serving size: 1 1/2 cups).
MENU 5
Breakfast:
1 cup wheat-bran flakes with raisins
1 cup skim milk
1 medium banana

Lunch:
2 pita halves, Smoky Bacon and Blue Cheese Chicken Salad Pitas
1 cup carrot sticks

Snack:
1 medium pear

Dinner:
1 1/4 cup All-American Chili with
1 tablespoon cheese
1 wedge Quick Buttermilk Corn Bread
Nutrition facts: Calories: 1,500; Fat: 32 grams (19% of calories from fat); Saturated Fat: 12 grams (7% of calories); Protein: 79 grams (21% of calories); Carbohydrates: 235 grams (63% of calories); Fiber: 35.5 grams; Sodium: 2,418 milligrams

To increase to 1,800 calories, add 1 cup 1% cottage cheese to snack and add 1 (3.5-ounce) sugar-free vanilla pudding cup as a snack after dinner.

Smoky Bacon and Blue Cheese Chicken Salad Pitas
3/4 cup plain fat-free yogurt
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoon light mayonnaise
1/2 teaspoon freshly ground black pepper
3 cups shredded romaine lettuce
1 1/2 cups shredded cooked chicken (about 6 ounces)
4 bacon slices, cooked and crumbled
2 medium tomatoes, seeded and chopped
4 (6-inch) whole wheat pitas, cut in half

Combine first 4 ingredients, stirring well. Combine lettuce, chicken, bacon, and tomatoes in a medium bowl, stirring well. Drizzle yogurt mixture over chicken mixture; toss gently to coat. Spoon 1/2 cup chicken salad into each pita half. Serve immediately.
Serving size: 2 pita halves

All-American Chili
6 ounces hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 garlic cloves, minced
1 pound ground sirloin
1 jalapeño pepper, chopped
3 tablespoon tomato paste
2 tablespoon chili powder
2 tablespoon brown sugar
1 tablespoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
2 bay leaves
1 1/4 cups Merlot or other fruity red wine
2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
2 (15-ounce) cans kidney beans, rinsed and drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and next 4 ingredients to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble. Add tomato paste and next 6 ingredients, and cook 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and cook 30 minutes, stirring occasionally. Discard bay leaves. Sprinkle with cheese.
Servings: 8 Serving size: 1 1/4 cups chili and 1 tablespoon cheese
Quick Buttermilk Cornbread

2 tablespoon canola oil
2 cups yellow cornmeal
1 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 3/4 cups fat-free buttermilk
1/3 teaspoon pepper
1 large egg, lightly beaten

Preheat oven to 450°.

Pour oil into a 9-inch cast-iron skillet. Place skillet in a 450° oven for 10 minutes.

Combine cornmeal, salt, baking powder, and baking soda in a large bowl. Combine buttermilk, pepper, and egg, stirring with a whisk. Add egg mixture to cornmeal mixture, stirring just until moist.

Remove pan from oven. Tip pan to coat bottom and sides with oil; carefully pour excess oil into batter, stirring to combine. Pour batter into pan, spreading evenly. Bake at 450° for 15 minutes or until a wooden pick inserted in center comes out clean. Let stand 5 minutes before serving.

Servings: 8 Serving size: 1 wedge

MENU 6
Breakfast:
1/2 cup Wholesome Morning Granola
1 (5-ounce) container Greek-style yogurt
2 medium plums

Lunch:
1 cup Tomato-Basil Soup
2 cups Creamy Caesar Salad with Spicy Croutons
1 (2-ounce) slice sourdough bread

Dinner:
1 cup Creamy Four-Cheese Macaroni
Oven-Roasted Green Beans, serving size: about 3/4 cup (recipe)

Snack:
1 cup skim milk
1 cup cherries
Nutrition facts: Calories: 1,496; Fat: 33 grams (20% calories from fat); Saturated fat: 12 grams (7% calories from sat. fat); Protein: 69 grams (18% calories from protein); Carbohydrates: 223 grams (60% calories from carb.); Fiber: 25 grams; Sodium: 2,470 milligrams

To increase to 1,800 calories, add 1/2 cup cooked chopped chicken to salad at lunch and add 4 gingersnap cookies to snack.








Wholesome Morning Granola

4 cups regular oats
2 cups puffed rice cereal
1/2 cup flaked sweetened coconut
1/2 up oat bran
1/4 cup sliced almonds, toasted
3 tablespoon turbinado sugar
3/4 cup pineapple juice
1/2 cup apple juice
1/4 cup honey
Cooking spray
1/4 cup dried blueberries

Preheat oven to 325°.

Combine first 6 ingredients.

Combine juices in a small saucepan. Bring to a boil; cook until reduced to 2/3 cup (about 10 minutes). Remove from heat; stir in honey.

Slowly pour juice mixture over oat mixture, tossing to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray.

Bake at 325° for 40 minutes or until golden brown, stirring occasionally. Cool slightly; stir in blueberries, and cool completely. Store in an airtight container.

Servings: 7 1/2 Serving size: 1/2 cup

Tomato-Basil Soup

4 cups chopped seeded peeled tomato (about 4 large)
4 cups low-sodium tomato juice
1/3 cup fresh basil leaves
1 cup 1% low-fat milk
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
1/2 cup (4 ounces) 1/3 less-fat cream cheese, softened
Basil leaves, thinly sliced (optional)
8 (1/2 inch-thick) slices diagonally cut French bread baguette

Bring tomato and juice to a boil in a large saucepan. Reduce heat; simmer, uncovered, 30 minutes.

Place tomato mixture and 1/3 cup basil in a blender or food processor; process until smooth. Return pureed mixture to pan; stir in milk, salt and pepper. Add cream cheese, stirring well with a whisk, and cook over medium heat until thick (about 5 minutes). Ladle soup into bowls; garnish with sliced basil, if desired. Serve with bread.
Servings: 8 Serving size: 1 cup soup and 1 bread slice
Creamy Caesar Salad With Spicy Croutons

1 garlic clove, halved
1/2 cup fat-free mayonnaise
2 tablespoon red wine vinegar
2 teaspoon Dijon mustard
2 teaspoon white wine Worcestershire sauce
1 teaspoon anchovy paste
1/4 teaspoon pepper
2 teaspoon olive oil
3/4 teaspoon Cajun seasoning
1 garlic clove, minced
2 cups (3/4-inch) sourdough bread cubes
18 cups torn romaine lettuce
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese

Drop garlic halves through opening in blender lid with blender on; process until minced. Add mayonnaise and next 5 ingredients; process until well-blended. Cover and chill at least 1 hour.

Preheat oven to 400°.

Combine oil, Cajun seasoning and minced garlic in a medium microwave-safe bowl. Microwave on high 20 seconds. Add bread cubes; toss gently to coat. Spread bread cubes in a single layer on a baking sheet; bake at 400° for 15 minutes.

Place lettuce in a large bowl. Add dressing; toss gently to coat. Sprinkle with cheese, and top with croutons.

Servings: 6 Serving size: 2 cups

Creamy Four-Cheese Macaroni

3 cups uncooked elbow macaroni
1/3 cup all-purpose flour
2 1/3 cups 1% low-fat milk
3/4 cup (3 ounces) shredded Swiss cheese
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/2 cup (2 ounces) shredded extra-sharp Cheddar cheese
3 ounces light processed cheese
1/4 teaspoon salt
Cooking spray
1/3 cup crushed onion Melba toasts
1 tablespoon butter, softened

Cook macaroni according to package directions, omitting salt and fat. Drain.

Preheat oven to 375°.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick (about 8 minutes), stirring constantly. Add cheeses; cook 3 minutes or until cheese melts, stirring frequently. Remove cheese mixture from heat; stir in cooked macaroni and salt.

Spoon mixture into a 2-quart casserole coated with cooking spray. Combine crushed toasts and butter; stir until well blended. Sprinkle over macaroni mixture. Bake at 375° for 30 minutes or until bubbly.

Servings: 8 Serving size: 1 cup


Oven-Roasted Green Beans

1 pound green beans, trimmed
2 teaspoon olive oil
1/2 teaspoon salt
1/3 teaspoon coarsely ground black pepper.
Cooking spray
2 teaspoon fresh lemon juice

Preheat oven to 475°.

Combine beans and next 3 ingredients in a large bowl, tossing well to coat. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 475° for 10 minutes or until tender, turning once.

Remove pan from oven; add lemon juice to beans, and toss.

Yield: 4 servings (serving size: about 3/4 cup).

MENU 7
Breakfast:
2 whole-grain frozen waffles
2 tablespoons light pancake syrup
3/4 cup fresh blueberries
1 cup skim milk

Lunch:
Grilled Tuna Niçoise, serving size: 2 ounces tuna, 2 cups greens, 1/4 cup tomato, 1 1/2 cups potato mixture, 1 tablespoon olives, and 1 tablespoon broth mixture

Dinner:
2 slices Italian Meat Loaf
1/3 cup Brussels Sprouts with Pecans
1/2 cup cooked long-grain brown rice

Snack:
1 cup 1% low-fat chocolate milk
1 medium apple
2 graham cracker sheets
1 tablespoon peanut butter
Nutrition facts: Calories: 1,545; Fat: 42 grams (24% of calories from fat); Saturated fat: 12 grams (7% of calories); Protein: 79 grams (21% of calories); Carbohydrates: 226 grams (58% of calories); Fiber: 25 grams; Sodium: 2,360 milligrams

To increase to 1,800 calories, add 1/4 cup sliced almonds to breakfast and 4 whole-wheat crackers to lunch.












Grilled Tuna Niçoise

4 cups cubed red potato
1/2 pound green beans, trimmed
1 (8-ounce) tuna steak (3/4 inch thick)
Cooking spray
1/2 cup vertically sliced red onion
1/2 cup chopped fresh parsley
1 tablespoon chopped fresh or 1 teaspoon dried tarragon
1/2 cup fat-free, less-sodium chicken broth
3 tablespoon white wine vinegar
1 tablespoon extra virgin olive oil
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 cups gourmet salad greens
1/2 cup cherry tomatoes, halved
1/2 cup yellow teardrop tomatoes, halved
1/4 cup Niçoise olives

Cook potato in boiling water 6 minutes or until tender; remove with a slotted spoon. Add green beans to boiling water, and cook 3 minutes or until crisp-tender. Drain.

Prepare grill or broiler.

Place fish on a grill rack or broiler pan coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Cut fish into 1-inch chunks.

Combine potato, fish, onion, parsley and tarragon in a large bowl. Combine broth and next 5 ingredients, stirring well with a whisk. Pour 1/2 cup broth mixture over potato mixture and toss well.

Place beans, greens, and tomatoes on plates. Top with potato mixture and olives. Drizzle remaining broth mixture over salads.

Yield: 4 servings (serving size: 2 ounces tuna, 2 cups greens, 1/4 cup tomato, 1 1/2 cups potato mixture, 1 tablespoon olives, and 1 tablespoon broth mixture).












Italian Meat Loaf

1 cup boiling water
1/2 cup sun-dried tomatoes, packed without oil
1/2 cup ketchup
1 cup seasoned bread crumbs
3/4 cup finely chopped onion
3/4 cup chopped fresh basil
1/2 cup (2 ounces) shredded sharp provolone cheese
2 large egg whites
2 garlic cloves, minced
1 pound ground round
Cooking spray
1/3 cup ketchup

Combine boiling water and tomatoes in a bowl; let stand 30 minutes or until soft. Drain tomatoes; finely chop.

Preheat oven to 350°.

Combine 1/2 cup ketchup, breadcrumbs, and next 6 ingredients in a large bowl. Add tomatoes to meat mixture. Shape meat mixture into a 9-by-5-inch loaf on a broiler pan coated with cooking spray. Spread 1/3 cup ketchup over meat loaf. Bake at 350° for 1 hour. Let stand 10 minutes before slicing. Cut into 12 slices.

Servings: 6 Serving size: 2 slices

Brussels Sprouts With Pecans

2 teaspoon butter
1 cup chopped onion
4 garlic cloves, thinly sliced
8 cups halved and thinly sliced Brussels sprouts (about 1 1/2 pounds)
1/2 cup fat-free, less-sodium chicken broth
1 1/2 tablespoon sugar
1/2 teaspoon salt
2 1/2 tablespoon coarsely chopped pecans, toasted

Melt butter in a large non-stick skillet over medium-high heat. Add onion and garlic; sauté 4 minutes or until lightly browned. Stir in Brussels sprouts, and sauté 2 minutes. Add broth and sugar; cook 5 minutes or until liquid almost evaporates, stirring frequently. Stir in salt. Sprinkle with pecans.

Servings: 8 Serving size: About 1/3 cup

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