Monday, October 20, 2008

Menu Plan Monday

Well, Percy still isn't eating very well. I'm off to the store in a bit to buy some chicken breasts to see if he'll like them better than the ground turkey - but I have a feeling it won't make much difference. Miko on the other hand, whenever anyone makes a move towards the kitchen thinks she needs to get fed again. I told hubby I'm about ready to re-start her back on commercial food just because she's become a pain-in-the-butt. And this is from the dog that when we got her - the owner told us that she only eats Purina One Lamb and Rice, and she did. She wouldn't eat if I gave her something else, and if I mixed it with something else, she picked it out! It took forever to transition her over to what I fed Percy. And now she's a normal food-obsessed pug. I almost wish she was back to being picky. Course now Percy is being picky and I wish he wasn't. :( I was sitting on the floor last night hand-feeding him bits of apple and carrot so that he was at least eating something. I'll pick up some more fruits and vegetables today since they are his favorites too - and hope that he'll continue to at least eat little bits of them. So far he at least seems mostly happy, but still, it's troublesome and the thoughts of what might come next aren't far from my mind. :(

The weekend meals progressed just a bit differently that what I posted - but not really that much differently. We ate blue crabs at FiL's on Sat, and came home with a few of them leftover. So instead of Manhattan Clam Chowder I used mostly the same recipe and subbed the crabs (removed the top shell and broke them in half and threw them in at the end where you add the clams) for the clams and added Old Bay (actually Crab Seasoning - Old Bay and Flake Salt) to the broth. I did add a bit more water too since the crabs would need it. Nummy! We also didn't go to MiL's yesterday, so we had the soup for lunch and I made the Eggplant/Parmesan Bread and salad for dinner. I also didn't make the salad dressing, just used Kraft salad dressing that I had instead. It was all yummy. It was cold enough yesterday for us to turn on the heat for the first time, so the whole day's menu ended up being perfect. :)

Here's the dinner menu for next week, and the recipes are below. I haven't tried any of these recipes yet. For more recipe ideas, visit: I'm an Organizing Junkie. She is now consistently over 300 participants! I'm always finding new ideas from people there!

Monday: Baja-Style Fish Tacos 7 pts

Tues: Spicy Turkey Burgers with Tzatziki (pita bread and cherry tomatoes) 5 pts

Wed: Rigatoni Bologonese 6 pts

Thurs: Tuna Steaks with Creamy Mustard Sauce (1/2 c cooked egg noodles, 1 c steamed broccoli florets) 7 pts [A note on this recipe - it's made for leftovers to make another recipe and serves 2 - so if you're serving more read the recipe]

Fri: Spankopizza 10 pts for 2 pcs

Baja-Style Fish Tacos

main meals
POINTS® Value: 7
Servings: 4
This casual street food is everywhere in Baja, Mexico. The fish is usually deep-fried, but we oven-fried it for a healthier crunch.

2 sprays cooking spray
1/2 cup yellow masa corn flour
1 tsp table salt
1/4 tsp black pepper
1/8 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp paprika
1 pound snapper fillets, red-variety, cut into 2-inch pieces
8 medium corn tortillas, buy a few extra in case some break
1 heads romaine lettuce, outer leaves removed and remaining leaves sliced into 1/4-inch strips
5 medium radishes, red-variety, thinly sliced
2 medium scallions, thinly sliced
10 medium cherry tomatoes, quartered
1/4 cup shredded red cabbage
3/4 cup low-fat plain yogurt
2 tbsp fresh lime juice
1 tsp canned chipotle peppers, in adobo sauce, finely chopped
2 tbsp cilantro, fresh sprigs, for garnish

Preheat broiler to high. Line a baking sheet with aluminum foil (or nonstick aluminum foil) and coat with cooking spray (helps to make fish crispy).

Place corn flour, salt, black pepper, cayenne pepper, garlic powder and paprika in a large bowl; mix to combine. Add snapper to corn flour mixture and toss to coat

Place seasoned fish on prepared baking sheet and lightly coat tops of fish with cooking spray. Broil until crispy, about 3 to 4 minutes per side.

Meanwhile, wrap tortillas in aluminum foil and place in oven to warm; place on rack furthest from heat source.

To make salad, combine lettuce, radishes, scallions, tomatoes and cabbage in a medium bowl; set aside.

To make sauce, combine yogurt, lime juice and chipotle peppers in a blender; blend until smooth.

To assemble, place a tortilla on a plate. Top with 2 to 3 pieces of fish, 1/2 cup of salad and 2 tablespoons of sauce; roll up and repeat with remaining ingredients. Yields 2 filled tortillas per serving.

Spicy Turkey Burgers with Tzatziki
Makes 2 Servings
From WW Dining for Two
Tzatziki is a Greek yogurt sauce that gained popularity in the seventies when served with the gyro sandwich – a pita filled with slices of flavorful grilled lamb, topped with tomato, grilled onion, and a dollop of tzatziki. It is a perfect low-fat, yet creamy, foil to these zesty burgers. You might like to serve the burgers with toasted pita bread. (1 pita per serving will up the POINTS value by 2) and cherry tomatoes.

1/2 lb lean ground turkey breast
1 small zucchini, coarsely shredded
1 Tbsp finely grated onion
1 Tbsp finely chopped fresh cilantro
1/2 small jalapeno pepper, seeded and minced (wear gloves to prevent irritation)
1 tsp olive or vegetable oil
1/2 cup plain low-fat yogurt
1/3 cup finely diced or sliced seeded peeled cucumber
1 small garlic clove, minced
1/2 tsp grated lime zest
1 1/2 tsp fresh lime juice

To make the burgers, combine the turkey, zucchini, onion, cilantro, and jalapeno pepper in a bowl until well mixed. Shape into 4 patties.

Heat 1/2 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the burgers and cook until golden and cooked through, about 12 minutes, turning the burgers halfway and adding the remaining 1/2 teaspoon oil to the pan after turning them.

Meanwhile, to make the tzaziki sauce, stir together the yogurt, cucumber, garlic, lime zest, and juice in a small bowl. Serve with the burgers.

Per serving (2 burgers and generous 1/3 cup sauce): 199 cal, 4 g fat, 1 g sat fat, 0 g Trans fat, 79 mg chol, 96 mg sod, 8 g carb, 1 g fib, 31 g prot, 142 mg calc. POINTS 4

Rigatoni Bolognese
Serves 4
From WW Best Eats

2 tsp olive oil
1 onion, finely chopped
1 celery stalk, finely chopped
1 carrot, finely chopped
1 garlic clove, minced
1/2 pound lean ground beef (7% fat or less)
28 oz can diced tomatoes
1/4 cup finely chopped flat-leaf parsley
1/4 cup dry red wine or reduced-sodium beef broth
1 fresh rosemary sprig
1 bay leaf
1/4 teaspoon salt
Black pepper, to taste
2 cups rigatoni
1/4 cup grated Parmesan cheese

To make the sauce, heat the oil in a large nonstick saucepan over medium-high heat. Add the onion and cook, stirring frequently, until softened, about 5 minutes. Add the beef and cook until browned, about 5 minutes, breaking it apart with a wooden spoon. Stir in the tomatoes, parsley, wine, rosemary, bay leaf, salt and pepper. Cook, stirring occasionally, until thickened, about 45 minutes. Discard the rosemary sprig and bay leaf.

Meanwhile, cook the rigatoni according to package directions, omitting the salt if desired. Drain and transfer to a large bowl; add the sauce and toss to combine. Sprinkle with the cheese just before serving.

Per serving (1 1/2 cups): 315 cal, 7g fat, 3 g sat fat, 0 g trans fat, 35 mg chol, 543 mg sod, 43 g carb, 6 g fib, 21 g prot, 136 mg calc. POINTS 6

GOOD IDEA: Make a double or triple batch of sauce and freeze it up to 3 months. In a pinch, it can go straight from freezer to stove top or microwave, but if you have the time, a preferable method is to thaw it overnight in the refrigerator.

Tuna Steaks with Creamy Mustard Sauce
Makes 2 Servings (Plus 2 leftover Tuna Steaks)
From WW Dining for Two

Pan-searing nicely chars the outside of the tuna steaks, which we cook rare to medium-rare with a little red still in the center. If you prefer your tuna well done, simply increase the cooking time. Serve each portion with 1/2 cup of hot cooked egg noodles (and up the POINTS value by 2) and a cup of steamed broccoli florets.

1 tsp Worcestershire sauce
1 tsp whole-grain Dijon mustard
1/4 tsp salt
4 (5-oz) yellowfin tuna steaks, 3/4-inch thick
2 tsp olive oil
3 scallions, sliced
1 garlic clove, minced
1/2 cup reduced-sodium chicken broth
1 tsp cornstarch
3 Tbsp fat-free half-and-half
3 Tbsp brandy (optional)

Combine the Worcestershire sauce, mustard, and salt in the bottom of a shallow dish. Add the tuna, turning to coat both sides; let stand 5 minutes to marinate.

Heat 1 tsp of the oil in a large nonstick skillet over medium heat. Add tuna and cook until golden on the outside but still a little red in the center, 2-3 minutes on each side. Transfer 2 of the tuna steaks to a plate to cool, then cover and refrigerate for up to 2 days for later use. Transfer the 2 remaining tuna steaks to 2 serving plates; cover lightly with a foil tent and keep warm.

Heat the remaining 1 teaspoon oil in the same skillet. Add the scallions and garlic; cook, stirring constantly and fragrant, about 1minute. Add the broth and bring to a boil. Reduce the heat and simmer, uncovered, until the mixture is reduced by about one-third, about 2 minutes.

Dissolve the cornstarch in the half-and-half in a small bowl. Stir into the broth mixture in the skillet. Cook, stirring constantly, until the sauce simmers and thickens. Remove the foil from the 2 reserved tuna steaks; pour the sauce over the tuna.

Heat the brandy (if using) in a very small saucepan (do not boil); ignite and pour over the tuna.

Per serving (1 tuna steak and 3 Tbsp sauce): 218 cal, 6 g fat, 1 g sat fat, 0 g trans fat, 78 mg chol, 450mg sod, 5g carb, 1g fib, 31g prot, 104 mg calc. POINTS 5

Makes 6 Servings
From WW Pizza, Pizza
This delicious stuffed pizza has a filling similar to that in the classic Greek spinach pie, spanakopita. If you prefer, use an 8 oz bag of fresh spinach instead of frozen. For milder flavor, substitute, 1/3 cup reduced-fat mild goat cheese or 3 oz light cream cheese (Neufchatel) for the feta cheese.

2 tsp canola oil
1 onion, chopped
10 oz package frozen chopped spinach, thawed and squeezed dry
1 cup fat-free ricotta cheese
1/3 cup reduced-fat feta cheese, crumbled
1/4 cup chopped fresh dill
4 scallions, thinly sliced
1/2 tsp freshly ground pepper
1/2 recipe (about 1 pound) Basic pizza dough – whole wheat variation, at room temperature

Arrange one rack on the bottom rung of the oven. Preheat the oven to 450F.

Heat a large nonstick skillet over medium-high heat. Swirl the oil, then add the onion. Cook, stirring frequently, until the onion is tender, about 6 minutes. If the onion seems too dry, add 1/4 cup water and cook, stirring frequently, until the water has evaporated, about 3 minutes. Stir in the spinach and cook, stirring frequently, until the flavors are blended, about 3 minutes. Transfer the onion mixture to a large bowl. Stir in the ricotta cheese, feta cheese, dill, scallions, and pepper until well blended.

Sprinkle a work surface lightly with flour. Turn the dough onto the surface; cut the dough into 2 pieces. Knead each piece lightly, then with a lightly floured rolling pin, roll each into a 12-inch circle.

Spoon the spinach mixture on the dough, spreading the mixture on the dough, spreading the mixture to 1 inch from the edge. Brush the edge with water. Place the second circle of dough on top and crimp the edges to seal. Cut 4 (2 inch) slashes on top. Bake on the bottom rack of the oven until the filling is hot and the crust in golden, about 25 minutes.

Per serving (1/6 of pie): 250 Cal, 4 g fat, 1 g sat fat, 7 mg chol, 154mg sod, 41g carb, 4 g fib, 13 g prot, 175 mg calc POINTS 5

Basic Pizza Dough
Makes 2 (12 inch) pizza crusts (6 servings each)
From Weight Watchers Pizza,Pizza: 150 deliciously dazzling ways to make everyone's favorite pie
This dough makes enough for two pizzas, so you can freeze half the dough for another day. If you freeze it, thaw it in the refrigerator over night or on the counter for 1 1/2 hours. Unlike other bread dough, pizza dough only needs to rise only once. After rising, simply punch it down, then let it rest for 15 minutes before rolling or stretching to the desired shape. If you like you can let the dough rest in a floured zip-close freezer bag in the refrigerator overnight. You'll find it easiest to roll out or stretch bread dough when it's at room temperature.
1 1/2 cups warm water (105-115 F)
1 teaspoon sugar
1 pkg active dry yeast (2 1/2 tsp)
1 Tbsp olive oil
4 1/4 cup all purpose flour
1 1/2 tsp salt

Combine the water and sugar in a 2-cup measuring just. Sprinkle in the yeast and let stand until foamy, about 5 minutes. Stir in the oil.

Combine the flour and salt in a food processor. With the machine running, scrape the yeast mixture through the feed tube; pulse until the dough forms a ball, about 1 minute. If necessary, turn the dough onto a lightly flour surface and knead briefly until smooth and elastic.

Spray a large bowl with nonstick spray; put the dough in the bowl. Cover the bowl lightly with plastic wrap and let the dough rise in a warm spot until it doubles in size, about 1 hour.

Punch down the dough, then cut in half. Refrigerate or freeze in floured zip-close [I have better luck with a bit of oil in the bag instead of flour- about a tsp and spread around the bag] freezer bags at this point or use as directed in the recipe.

Per serving (1/12 of dough): 174 cal, 2 g fat, 0 g sat fat, 0 mg chol, 292 mg sod, 34 g carb, 1 g fib, 5 g prot, 7 mg calc, POINTS: 3

TIP: if mixing by hand: To make bread by hand, combine the water, sugar and yeast in a large bowl; set aside until foamy. Stir in the oil, flour and salt until the dough starts to gather around the spoon. Turn the dough on to a lightly floured surface; knead until the dough is smooth and elastic, about 10 minutes.
Cornmeal Pizza Dough: Pizzas with a Mexican influence are terrific made on a cornmeal crust. Substitute 1 cup cornmeal for 1 cup of the all-purpose flour.
Per serving: (1/12 of the dough): 178 cal, 2 g fat, 0 g sat fat, 0 mg chol. 292 mg sod, 35 g carb, 2 g fib, 5 g prot, 5 mg calc, POINTS: 3
Semolina Pizza Dough: Using part semolina flour makes a crispier-crusted pizza. If you can't find semolina flour, use farina cereal. Substitute 1 1/2 cups semolina flour for 1 1/2 cups of the all-purpose flour.
Per serving (1/12 of the dough): 192 calories, 2 g fat, 0 g sat fat, 0 mg chol, 292 mg sod, 38 g carb, 2 g fib, 6 g prot, 8 mg calc, POINTS 4
Whole Wheat Pizza Dough: Whole-wheat flour makes a higher-fiber, more nutritious crust. Substitute 1 1/4 cups whole-wheat flour for 1 1/4 cups of the all-purpose flour.
Per serving (1/12 of the dough): 177 cal, 2 g fat, 0 g sat fat, 0 mg chol, 292 mg sod, 34 g carb, 3 g fib, 6 g pro, 5 mg calc, POINTS 3

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