Menu Plan Monday

Well, the only thing I ended up not making was the Cauliflower risotto last week. Instead, the cauliflower is going to be "recycled" into a meal for this week. I roasted the eggplant as a side dish. Hubby and I loved it, and I have some left, so I'm going to use that with the cauliflower for an Indian recipe I found. I'll just add the eggplant later so it won't overcook. I still have some summer squash left, and it's still good (one thing that is nice about fresh local produce - it takes longer to turn) and I'll use that up in a side dish this week. I'll cook it early this week.

We got our new Guitar Hero III disk back. We had the version where the sound was messed up. It was a pretty quick turnaround time I must admit. And they told us (email) when they received our disk, and emailed when they were returning it. They even had a link for us to track it. Pretty cool. We still need to pick up Aerosmith at some point - along with finding a Wii Fit Board. The big thing is finding the Aerosmith without the guitar. This time when hubby and I play together, our band is Skidmark and we play as twins. We almost get sidetracked by giggling about it. We are Jonah and Jessup Skidmark. The character's we're using for this are big brawny guys called Axel Steel by the game - someone you don't want to meet up with in a dark alley after a show. Yeah - we're weird.

Menu 7/14/08
Most of my menu is coming from a new cookbook I picked up at Costco the week before - "Eating Well For A Healthy Heart Cookbook" but some are coming from another one- "Eating Well Serves Two". I've heard a lot about these two from a WW board I frequent and Eating Well has a lot of good, healthy recipes. Not to mention, the cookbooks through Costco were $15.69 and the normal cost is $24.95 and I've been wanting them for awhile now. Anyway, I tried to go through and pick things that I already had most things on hand. I am not putting down days for my menu this week, because some of these will last for more days so I may end up eating leftovers instead of serving something new. The SV in parenthesis is the servings that the meals make - it's just a note to me to what the meals make so I can plan on how much leftovers to expect - although like for pancakes hubby usually eats a bunch of those so I'm not expecting a lot of leftovers. Course most of them are easily halved. Even though my recipes are coming from my cookbooks, I've cut and pasted the actual recipes from the Eating Well website (www.eatingwell.com) so I don't have to type them all, so I've left in what magazine they came from originally. [Just a note, I noted that the notepad has inserted some double spaces in a few places, I gather because I've got it minimized. Sorry)

Visit I'm an Organizing Junkie for more Menu Plans: http://orgjunkie.com/2008/07/menu-plan-monday-july-14th.html

Breakfasts
EW Heart p 92 Buttermilk-Oatmeal Pancakes (6 SV - 12 pancakes) w/
EW Heart p 93 Chunky Blueberry Sauce (1 1/3 cups)
EW Heart p 94 Scandinavian Muesli (8 Sv)
EW Heart p 88 Quick Breakfast Tacos (1 Sv)

Lunches
EW Heart p 111 Tomato, Tuna, & Tarragon Salad (4 SV)
EW Heart p 102 Garden Pasta Salad (6 sv) - add other protein
EW SV 2 p 84 Oreccheitte with Broccoli Rabe & Chickpeas (2 Sv)

Dinners
EW Heart p149 Indian Spiced Eggplant & Cauliflower Stew (6 sv) with brown basmati rice
EW Heart p 186 Honey-Soy Broiled Salmon (4 sv) with sauteed squash and red peppers & Asian Brown Rice (SV 2 p 228)
EW Heart p194 Grilled Tuna with Olive Relish (6 sv) with Roasted Carrots (Sv 2 p234) and Herbed Whole-Wheat Couscous (SV 2 p 228)
EW Heart p 158 Pecan Crusted Chicken (4 sv) with Baby Spinach Salad (Heart p 227) with Raspberry Vinaigrette (Heart p 228)
EW Heart p 172 Spicy Turkey Burgers with Pickled Onions (4 sv) and Corn on the Cob and Sweet Potato Fries (SV 2 p 230)


Buttermilk-Oatmeal Pancakes
Start your day in a hearty, high-grain way with these buttermilk-oatmeal pancakes. Maple syrup is a perennial favorite atop a stack of these pancakes; sliced bananas would also complement their oat flavor.
Makes 6 servings, 2 pancakes each
ACTIVE TIME: 35 minutes
TOTAL TIME: 55 minutes
EASE OF PREPARATION: Easy

2 1/2 cups nonfat buttermilk (see Tip)
3/4 cup rolled oats
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
1/4 cup packed light brown sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 large egg
2 large egg whites
2 teaspoons canola oil, divided
Maple syrup (optional)

1. Combine buttermilk and rolled oats in a small bowl; let rest for 20 to 30 minutes to soften oats. Stir all-purpose flour, whole-wheat flour, wheat germ, brown sugar, baking powder, baking soda, cinnamon and salt in a medium bowl. Whisk egg, egg whites and 1 teaspoon oil in a separate bowl. Add the oat mixture and the flour mixture and stir with a wooden spoon until just combined.
2. Lightly brush a large nonstick skillet with a little of the remaining 1 teaspoon oil and heat over medium. Using 1/4 cup batter for each pancake, pour batter onto the skillet and cook until the underside is browned and the bubbles on top remain open, 2 to 3 minutes. Turn the pancakes over and cook until the underside is browned, about 1 to 2 minutes. Transfer to a platter and keep warm in a 200°F oven. Repeat with remaining batter, brushing skillet with a little of the remaining oil as needed. Serve hot, topping with maple syrup if desired.

NUTRITION INFORMATION: Per serving: 271 calories; 5 g fat (1 g sat, 2 g mono); 39 mg cholesterol; 46 g carbohydrate; 12 g protein; 4 g fiber; 675 mg sodium; 293 mg potassium.
Nutrition bonus: Folate (23% daily value), Calcium (22% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 fat

TIP: Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk.

MAKE AHEAD TIP: Store the batter (Step 1) in an airtight container in the refrigerator overnight.

Chunky Blueberry Sauce
Easy to make, this intensely flavored blueberry sauce is delicious at home on a stack of pancakes or a scoop of vanilla frozen yogurt.
Makes about 1 1/3 cups
ACTIVE TIME: 5 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

2 cups fresh or frozen (not thawed) blueberries
1/4 cup honey
1 teaspoon freshly grated lemon zest
2 tablespoons lemon juice

Stir blueberries, honey, lemon zest and juice in a medium saucepan. Bring to a boil; reduce heat to maintain a simmer and cook, stirring occasionally, until thickened, about 15 minutes. Let cool for 10 minutes; serve warm.

NUTRITION INFORMATION: Per tablespoon: 21 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 6 g carbohydrate; 0 g protein; 0 g fiber; 0 mg sodium; 15 mg potassium.
1/2 Carbohydrate Serving
Exchanges: 1/2 fruit

MAKE AHEAD TIP: Store in an airtight container in the refrigerator for up to 1 week or freeze for up to 1 month.

From EatingWell Magazine August/September 2006


Scandinavian Muesli
From EatingWell Magazine April/May 2005
Serve this Scandinavian cereal with low-fat yogurt or nonfat milk to start your day off with whole grains and some protein and calcium-rich dairy. You can substitute any combination of chopped dried or fresh fruit for the raisins—apricots, apples, figs, cherries or cranberries would all be delicious. Try walnuts or hazelnuts instead of the almonds if you like. Ground flaxseeds stirred in at the end provide a boost of heart-healthy omega-3s.
Makes 8 servings, about 1/2 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 2 1/2 hours (including cooling time)
EASE OF PREPARATION: Easy

2 cups old-fashioned or quick-cooking (not instant) rolled oats
2/3 cup rye flakes or wheat flakes (see Note)
1/3 cup coarsely chopped almonds (1 3/4 ounces)
2 tablespoons flaked coconut (sweetened or unsweetened)
1/2 cup raisins
2 tablespoons honey
1/2 teaspoon vanilla extract
Pinch of cinnamon
1/4 cup flaxseeds, ground (optional; see Tip)

1. Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli.
2. Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.

NUTRITION INFORMATION: Per serving:196 calories; 5 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 34 g carbohydrate; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium.
Nutrition bonus: Fiber (18% daily value).
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1/2 fruit, 1 fat

TIP: Note: Rye or wheat flakes are simply rye or wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.

Tip: Grind flaxseeds in a clean coffee grinder or dry blender just before using.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 weeks.

Quick Breakfast Taco
From EatingWell Magazine May/June 2008
A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.
Makes 1 serving
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

NUTRITION INFORMATION: Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrate; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat

Tomato, Tuna & Tarragon Salad
From EatingWell Magazine August/September 2005
Tomatoes and tuna were meant for each other, and fresh tarragon seals the deal. Soaking the onion in cold water tames the heat and sweetens its taste.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

1/2 cup diced red onion
1/3 cup reduced-fat mayonnaise
1/4 teaspoon kosher salt
Freshly ground pepper to taste
2 6-ounce cans chunk light tuna in olive oil, drained
2 stalks celery, thinly sliced (about 1 cup)
1/4 cup packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce or mixed greens
1 pound small ripe tomatoes, cut into wedges
1 lemon, cut into 8 wedges

1. Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.
2. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.

NUTRITION INFORMATION: Per serving: 255 calories; 10 g fat (2 g sat, 3 g mono); 15 mg cholesterol; 14 g carbohydrate; 27 g protein; 3 g fiber; 668 mg sodium; 694 mg potassium.
Nutrition bonus: Vitamin C (50% daily value), Vitamin A (30% dv), Potassium (20% dv).
1 Carbohydrate Serving
Exchanges: 3 vegetable, 3 lean meat

MAKE AHEAD TIP: Store in an airtight container in the refrigerator for up to 1 day.

Garden Pasta Salad
From EatingWell Magazine June/July 2005
This lightly dressed pasta salad gets lots of flavor from kalamata olives and basil. A colorful mix of diced bell pepper, shredded carrot and tomatoes adds vitamins and minerals. Serve on a crisp bed of greens. Toss in canned chunk light tuna, cooked chicken or flavored baked tofu (see Note) to add protein and make it more substantial.
Makes 6 servings, 1 cup each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

2 cups whole-wheat rotini (6 ounces)
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon red-wine vinegar or lemon juice
1 clove garlic, minced
1/8 teaspoon salt
Freshly ground pepper to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper (1 small)
1 cup grated carrots (2-4 carrots)
1/2 cup chopped scallions (4 scallions)
1/2 cup chopped pitted kalamata olives
1/3 cup slivered fresh basil

1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.
2. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.

NUTRITION INFORMATION: Per serving: 205 calories; 9 g fat (2 g sat, 5 g mono); 1 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 291 mg sodium; 269 mg potassium.
Nutrition bonus: Vitamin C (97% daily value), Vitamin A (70% dv), Fiber (17% dv).
2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 2 fat (mono)

TIP: Ingredient note: Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir-fry.

MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.


Orecchiette with Broccoli Rabe & Chickpeas
From EatingWell Magazine April/May 2006
The assertive flavor of broccoli rabe and rosemary are paired with sturdy chickpeas in this satisfying pasta dish. When buying broccoli rabe, check to make sure the bottoms of the stems are relatively tight, green and moist. If the broccoli rabe at your store is past its prime—or if you prefer a milder taste—use broccolini or regular broccoli instead. Garnish with a sprinkling of freshly grated Parmesan cheese.
Makes 2 servings, 2 cups each
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

4 ounces whole-wheat orecchiette or chiocciole (about 1 1/2 cups)
1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
3/4 cup vegetarian chicken-flavored broth (see Note)
2 teaspoons all-purpose flour
1 tablespoon extra-virgin olive oil
4 large cloves garlic, minced
1/2 teaspoon minced fresh rosemary or 1/8 teaspoon dried
1 8-ounce can chickpeas, drained and rinsed
2 teaspoons red-wine vinegar
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper

1. Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
2. Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.

NUTRITION INFORMATION: Per serving: 413 calories; 9 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 74 g carbohydrate; 22 g protein; 14 g fiber; 655 mg sodium; 448 mg potassium.
Nutrition bonus: Vitamin C (240% daily value), Vitamin A (210% dv), Iron (25% dv), Calcium (20% dv).
3 1/2 Carbohydrate Servings
Exchanges: 4 starch, 1 1/2 vegetable, 1 very lean meat, 1 1/2 fat

TIP: Note: Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called “No-Chicken Broth,” it can be found with the soups in the natural-foods section of most supermarkets.

Indian-Spiced Eggplant & Cauliflower Stew
From EatingWell Magazine September/October 2007
Eggplant, cauliflower, chickpeas and tomatoes are the basis for this rich Indian-spiced curry. Make it a meal: Serve with brown basmati rice or whole-wheat couscous.
Makes 6 servings, about 1 1/3 cups each
ACTIVE TIME: 25 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

2 tablespoons curry powder, preferably hot Madras (see Note)
1 teaspoon garam masala (see Tip)
1 teaspoon mustard seeds
2 tablespoons canola oil
1 large onion, sliced
2 cloves garlic, minced
1 teaspoon finely grated fresh ginger
3/4 teaspoon salt
1 1-pound eggplant, cut into 1-inch chunks
3 cups cauliflower florets
1 15-ounce can diced tomatoes
1 15-ounce can chickpeas, rinsed
1/2 cup water
1/2 cup nonfat plain yogurt (optional)

1. Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
2. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.

NUTRITION INFORMATION: Per serving: 198 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 31 g carbohydrate; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium.
Nutrition bonus: Vitamin C (60% daily value), Folate (22% dv), Iron (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

TIP: Note: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.

Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores.

Honey-Soy Broiled Salmon
From EatingWell Magazine August/September 2006
A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 teaspoon toasted sesame seeds (see Tip)

1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic
bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
3. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

NUTRITION INFORMATION: Per serving: 234 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 6 g carbohydrate; 23 g protein; 0 g fiber; 335 mg sodium; 444 mg potassium.
Nutrition bonus: Selenium (60% daily value), excellent source of omega-3s.
1/2 Carbohydrate Servings
Exchanges: 3 lean meat, 1/2 other carbohydrate

TIP: Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Asian Brown Rice

Crunchy water chestnuts and red bell pepper stirred into nutty brown rice is the perfect accompaniment for grilled teriyaki-marinated pork chops.
Makes 2 servings, about 2/3 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

7/8 cup water or broth
1/3 cup brown rice
1 teaspoon minced fresh ginger
1/2 red bell pepper, diced
1/4 cup chopped water chestnuts
Splash of reduced-sodium soy sauce
Splash of toasted sesame oil

Bring water (or broth, rice and ginger to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, about 25 minutes. Let stand 5 minutes, then fluff with a fork. Stir in bell pepper, water chestnuts, soy sauce and oil.

NUTRITION INFORMATION: Per serving: 130 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 27 g carbohydrate; 3 g protein; 3 g fiber; 26 mg sodium; 145 mg potassium.
2 Carbohydrate Servings

Grilled Tuna with Olive Relish

From EatingWell Magazine September 1998 , May/June 2008
A simple relish of parsley and olives jazzes up grilled tuna. Make it a meal: Serve with grilled vegetables and steamed new potatoes.
Makes 6 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy

Olive Relish
1/2 cup finely chopped fresh parsley
1/3 cup chopped pitted imported black olives, such as kalamata
1/4 cup finely chopped celery
1 small clove garlic, minced
1/2 teaspoon dried oregano
1 tablespoon lemon juice
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt
Freshly ground pepper to taste
Grilled Tuna
1 3/4 pounds tuna steak, trimmed and cut into 6 portions
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
Lemon wedges for garnish

1. To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.
2. To grill tuna: Preheat grill to medium-high.
3. Rub tuna all over with oil and season with salt and pepper. Grill the tuna until seared on both sides and just cooked through, about 4 minutes per side. Serve with Olive Relish and lemon wedges.

NUTRITION INFORMATION: Per serving: 184 calories; 5 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 1 g carbohydrate; 31 g protein; 1 g fiber; 266 mg sodium; 636 mg potassium.
Nutrition bonus: Selenium (69% daily value), Potassium (18% dv), Magnesium (17% dv), Vitamin C (16% dv).
0 Carbohydrate Servings
Exchanges: 4 1/2 lean meat

MAKE AHEAD TIP: The olive relish will (Step 1) will keep for up to 1 hour.

Roasted Carrots

Start with 1/2 pound untrimmed raw vegetables to make 2 servings.
Look for: Orange, firm spears without any gray, white or desiccated residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
MIcrowave: Cut carrots into 1/8-thick rounds. Place in a medium glass baking dish. Add 2 Tablespoons broth (or white wine). Cover tightly and microwave on HIGH until tender, about 3 minutes.
Roast: Preheat oven to 500 Degrees F. Cut carrots in half lengthwise then cut into 1 1/2 inch long-pieces. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 teaspoon extra-virgin olive oil. Roast, turning once halfway through cooking, until beginning to brown, about 15 minutes.
Saute: Cut carrots into 1/8-inch-thick rounds. Melt 1 1/2 teaspoons butter (Or 1 Tablespoon olive oil) in a medium skillet over medium-low heat. Add carrots; stir and cook until tender, about 4 minutes. Add 1/2 teaspoon sugar; stir until glazed.
Steam: Cut carrots into 1/8-inch thick rounds. Place in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 4 minutes.

Herbed Whole-Wheat Couscous
Quick and versatile, serve this couscous alongside any saucy dish.
Makes 2 servings, about 1/2 cup each
ACTIVE TIME: 5 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy

3/4 cup reduced-sodium chicken broth
2 scallions, sliced
2 tablespoons chopped fresh parsley
1/2 cup whole-wheat couscous

Bring broth, scallions and parsley to a boil in a small saucepan. Add couscous, return to a simmer, cover and remove from the heat. Let stand, covered, 5 minutes. Fluff with a fork before serving.

NUTRITION INFORMATION: Per serving: 256 calories; 1 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 47 g carbohydrate; 10 g protein; 8 g fiber; 57 mg sodium; 62 mg potassium.

Pecan-Crusted Chicken
From EatingWell Magazine May/June 2007
This recipe coats tender chicken breasts with a buttery pecans flavored with spicy chipotle and zesty orange. Serve with a spinach salad.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

4 boneless, skinless chicken breasts (1-1 1/4 pounds), trimmed (see Tip)
1/2 cup pecan halves or pieces
1/4 cup plain dry breadcrumbs
1 1/2 teaspoons freshly grated orange zest
1/2 teaspoon salt
1/4 teaspoon ground chipotle pepper (see Note)
1 large egg white
2 tablespoons water
1 tablespoon canola oil, divided

1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
2. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, then dredge both sides in the pecan mixture.
3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.

NUTRITION INFORMATION: Per serving: 281 calories; 15 g fat (2 g sat, 8 g mono); 66 mg cholesterol; 7 g carbohydrate; 29 g protein; 2 g fiber; 430 mg sodium; 376 mg potassium.
Nutrition bonus: Selenium (34% daily value), good source of omega-3s.
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat, 1/2 fat

TIP: Tip: It can be hard to find individual chicken breasts small enough for our recommended 4-ounce (uncooked) portion size. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups.

Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

Baby Spinach Salad with Raspberry Vinaigrette
From EatingWell Magazine June/July 2006
Salad is a great way to increase your family’s fruit and vegetable consumption—the challenge is getting your children (or picky eaters) to enjoy it. We’ve found that a simple, slightly sweet dressing like our Raspberry Vinaigrette, tossed with mild-flavored greens, such as baby spinach, fruit and your family’s favorite vegetables can convince most everyone to take a bite.
Makes 4 servings, 1 1/2 cups each
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy

6 cups prewashed baby spinach
1 small red bell pepper, thinly sliced
1 nectarine, cut into 1-inch chunks
3 tablespoons Raspberry Vinaigrette (recipe follows)

Combine spinach, bell pepper and nectarine in a large bowl; toss with Raspberry Vinaigrette.

NUTRITION INFORMATION: Per serving: 70 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 74 mg sodium; 348 mg potassium.
Nutrition bonus: Vitamin A (100% daily value), Vitamin C (70% dv), Folate (24% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat

MAKE AHEAD TIP: Prepare double the amount of salad, leaving it undressed, and pack some with a little dressing on the side for lunch.

Raspberry Vinaigrette
From EatingWell Magazine June/July 2006
Quick to make and very economical, this kid-friendly dressing keeps well. We’ve made sure the recipe yields enough dressing for several salads to help make it easier for you to get salad on the table each night.
Makes 3/4 cup, for 16 servings
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
EASE OF PREPARATION: Easy

1/3 cup canola oil
1/4 cup raspberry vinegar or red-wine vinegar
3 tablespoons orange juice
1/4 teaspoon salt
Freshly ground pepper to taste

Add oil, vinegar, orange juice, salt and pepper to a jar with a tight-fitting lid; shake well to combine.

NUTRITION INFORMATION: Per serving: 58 calories; 6 g fat (0 g sat, 4 g mono); 0 mg cholesterol; 0 g carbohydrate; 0 g protein; 0 g fiber; 50 mg sodium; 8 mg potassium.
0 Carbohydrate Servings
Exchanges: 1 fat

MAKE AHEAD TIP: Refrigerate for up to 1 week. Shake before using.

Spicy Turkey Burgers with Pickled Onions
From EatingWell Magazine June/July 2006

Spicy Southwest flavors pair with sweet and tangy pickled red onions to create a standout turkey burger. If you’re used to having your burgers made of beef with plenty of melted cheese on top, don’t worry. You won’t be disappointed. Serve with corn on the cob and sweet potato fries.
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

Pickled Onions
1 cup red-wine vinegar
2 tablespoons packed brown sugar
1/2 teaspoon salt
1/4 teaspoon ground allspice
1 small red onion, halved and very thinly sliced
Burgers
1 pound 93%-lean ground turkey
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons ground cumin
1/2 teaspoon ground chipotle pepper (see Note)
1/2 teaspoon salt
1/8 teaspoon ground allspice
1 teaspoon canola oil
4 whole-wheat buns, split
8 teaspoons reduced-fat mayonnaise

1. To prepare pickled onions: Whisk vinegar, brown sugar, salt and allspice in a medium glass bowl. Cover and microwave on High until the mixture boils, 2 to 3 minutes. (Alternatively, bring the mixture to a boil in a small saucepan on the stove.) Add onion and toss to coat.
2. To prepare burgers: Preheat grill to high. Place turkey in a medium bowl and gently mix in cilantro, cumin, ground chipotle, salt and allspice until distributed throughout the meat. Form the mixture into 4 patties. Brush with oil.
3. Grill the burgers until cooked through and no longer pink in the center, 3 to 4 minutes per side. Toast buns on the grill, if desired.
4. Drain the onion, discarding the marinade. Spread 2 teaspoons mayonnaise on each bun; top with a burger and pickled onions.

NUTRITION INFORMATION: Per serving: 308 calories; 12 g fat (3 g sat, 1 g mono); 65 mg cholesterol; 30 g carbohydrate; 26 g protein; 4 g fiber; 738 mg sodium; 150 mg potassium.
Nutrition bonus: Selenium (30% daily value), Iron (20% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 3 lean meat

TIP: Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

Oven Sweet Potato Fries
Making oven fries out of sweet potatoes brings out their inherent sweetness.
Makes 2 servings
ACTIVE TIME: 5 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy

1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
1/4 teaspoon salt
Pinch of cayenne pepper

Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

NUTRITION INFORMATION: Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.
Nutrition bonus: Vitamin A (350% daily value), Vitamin C (30% dv).
1 Carbohydrate Serving