Sunday, September 6, 2009

Our Menu Week 4

Phew, I am prepared this week. I have my list and I've already been grocery shopping!
Here is what we are having:
Every morning eggs for breakfast, sometimes tossed with mushrooms, spinach, onions, or topped with adobo seasoning, Tony Chachere's, or my favorite, salsa.
Lunch will be sandwiches, tuna, or leftovers. Fillings this week are mushrooms, red bell peppers, hummus, or lentils.
Because next week will be so busy, I am doubling my recipes and cooking for both weeks this week. I will freeze Mediterranean Chicken, Lentils, Fish, Rice and Mushrooms, and Lima Beans.
Mediterranean Chicken
Mediterranean Lentils
Amandine Fish Fillets
Brown Rice and mushrooms
Green Beans
Mark will serve breakfast for dinner and I will be celebrating a friend's birthday!
Creamy Shrimp Salad
Tangy Lima Beans
Easiest Artichokes

Here are the recipes:
Mediterranean Chicken
from The Sonoma Diet
1/2 cup fresh parsley
1/4 cup olive oil
3 TBS fresh rosemary
3 TBS coarsely chopped fresh sage
2 TBS finely shredded lemon peel
10 cloves garlic, halved
1/2 to 1 tsp crushed red pepper
1/4 to 1/2 tsp freshly ground black pepper

If you use dried leaves, use half of fresh amount.
Placer all in a food processor and make into a thick paste, scraping down sides as needed.
Spread marinade over the chicken and let chill for 4 to 24 hours. Grill.

Mediterranean Lentils
from Moosewood Restaurant Cooks at Home
1 cup brown or green lentils
4 cups water
2 bay leaves
1 tsp fresh thyme (1/2 tsp dried)
2 garlic cloves, peeled
1/3 cup sun dried tomatoes (not packed in oil)
boiling water
1.2 cup diced celery
1.2 cup diced red or yellow bell pepper
1/4 cup minced red onion
1/2 cup chopped fresh parsley
1.3 cup olive oil
3 TBSP red wine vinegar
1 tsp ground fennel
1 rounded teaspoon Dijon mustard
salt and ground pepper to taste

Rinse the lentils. In a medium saucepan, bring the lentils, water, bay leaves, thyme and garlic to a boil. Reduce the heat and simmer for about 20 minutes, until tender, stirring occasionally.
While the lentils simmer, cover the sundried tomatoes with boiling water in a heatproof bowl and set aside. Combine the celery, peppers, onions, and parsley in a large bowl. In a separate bowl, whisk the dressing ingredients until smooth. When the sun-dried tomatoes have softened, drain and mince them, and add to the vegetables.
Drain the lentils and discard the bay leaves. Remove the garlic, mash it, and mix it back into the lentils. Toss the lentils with the vegetables and dressing, and adjust the seasonings if necessary.
Serve immediately, or cover and chill to serve later.

Amandine Fish Fillets
from Weight Watchers Favorite Recipes
4 TBSP butter divided
2 ounce sliced or slivered almonds
Saute in half of butter until brown, remove from skillet.
2 1/2 TBSP all purpose flour
1/4 tsp salt
dash pepper
mix together
8 cod fillets dredged in flour mixture. Saute in skillet till fish flakes easily with a fork.
2 to 4 tsp fresh lemon juice in skillet with remaining butter and almonds, heat through.
Top fish with almond mixture
lemon wedges and parsley sprigs to garnish each piece of fish
27 g protein, 10 g fat

Creamy Shrimp Salad
from Weight Watchers Favorite Recipes
1/3 cup skim milk
1/8 cup seafood cocktail sauce
1/8 cup yogurt
2 TBSP lemon juice
24 oz cooked shrimp
3 cups diced tomatoes
1 can diced water chestnuts, drained
1/3 cup diced red bell pepper
salt and pepper to taste

Combine 1st 4 ingredients, set aside. Combine remaining ingredients except lettuce, add milk mixture and toss to coat. Serve on lettuce.
32 g. protein, 2 g. fat

Tangy Limas
from Moosewood Restaurant Cooks at Home
2 cups frozen lima beans, cooked according to package
2 onions chopped (about 2 cups)
2 tsp olive oil
4 small yellow squash, thinly sliced or 2 zucchini
3 sprigs fresh thyme
2 cups chopped fresh tomatoes
juice of 1 lemon
1.2 cup crumbled feta cheese
ground black pepper to taste

Saute onions in oil until translucent. Add squash, thyme, dill and cook till soft, 2 to 3 minutes. Add tomatoes. Add limas, lemon juice, feta, black pepper. Cook until feta begins to soften, remove thyme sprigs, if used, and serve immediately.

Easiest Artichokes
Trim artichokes and place in boiling water. Flavor the cooking water with bay leaves, peppercorns, lemon juice, vinegar, garlic, capers, or fennel seeds. Cover, lower heat and simmer for 24 to 40 minutes. Drain and drizzle with lemon juice and olive oil over them.

1 comment:

Kysha said...

Your menu looks yummy! Mine is still a work is progress. Ha!