Sunday, June 1, 2008

My Menu Week June 1 - 7

My Menu Week of June 1 - June 7

Sunday - Pasta and Marinara Sauce in the Rice Cooker, Salad
Monday - Every Monday is Pizza Night
Tuesday - Chinese Noodles with Spring Vegetables
Wednesday - Grilled Pork Chops, Hot and Sour Bok Choy and Wild Rice Pilaf (Rice Cooker)
Thursday - Curried Chicken and Quinoa in Rice Cooker
Friday - Hamburgers on the Grill, Spinach and Pear Salad
Saturday - Grilled Boneless Chicken Breasts, BBQ Pinto Beans, Grilled Asparagus

Chinese Noodles with Spring Vegetables - 5 pts

Recipe By :Mayo Clinic Healthy Recipes
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (less than 300) LowFat (Less than 30%)
Quick Spicy
Vegan Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces Chinese noodles -- 1 package
1 tablespoon peanut oil
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
2 garlic cloves -- finely chopped
2 tablespoons reduced-sodium soy sauce
1 cup small broccoli florets
1 cup fresh bean sprouts
8 cherry tomatoes -- halved
1 cup chopped fresh spinach
2 scallions -- chopped
Crushed red chili flakes -- (optional)

Fill a large pot 3/4 full with water and bring to boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the noodles thoroughly. Set aside.

In a large stockpot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles and toss until warmed through.

Divide the noodles among warmed individual plates and top with crushed red chili flakes, if desired. Serve immediately.


Nutritional Analysis (per serving): Calories 270; Total fat 9 g (Saturated fat 2 g, Monounsaturated fat 4 g ); Carbohydrate 38 g; Fiber 5 g;
Cholesterol 0 mg; Protein9 g; Sodium350 mg; Potassium564 mg; Calcium133 mg.

Dietitian's tip: To limit the sodium content of this oriental stir-fry, use reduced-sodium soy sauce, which has 25-percent less sodium but all of the taste of its full-sodium counterpart.

"5 pts"
S(Formatted by Chupa Babi):
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 291 Calories; 7g Fat (21.6% calories from fat); 3g Protein; 55g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 323mg Sodium. Exchanges: 3 Grain(Starch); 1 Vegetable; 1 1/2 Fat.

Wild Rice Pilaf

Orange juice concentrate replaces part of the liquid in the rice mix,
giving the pilaf a tantalizing punch.

3/4 cup frozen Florida Orange Juice Concentrate, thawed Reduced-sodium chicken broth (about 2-3/4 cups)
1/2 cup chopped onion
1/4 teaspoon pepper
2 6-ounce packages long grain and wild rice mix (I won't be using a mix, will use raw rice and wild rice)
1/4 cup snipped parsley

In a measuring cup combine thawed orange juice concentrate and enough
chicken broth for the mixture to equal the amount of liquid called for
on the combined packages of the rice mix.

In a large saucepan combine the juice mixture, onion, and pepper. Bring
mixture to boiling. Stir in rice and accompanying seasoning mix. Return
to boiling; reduce heat. Cover and simmer about 25 minutes or until rice
is tender and liquid is absorbed. Remove from heat; stir in parsley.

Serves 8 to 10.

NUTRITION FACTS PER SERVING: 205 cal., 6 g pro., 45 g carbo., 1 g total
fat (0 g sat. fat), 0 mg cholesterol, 1 g dietary fiber, 974 mg sodium.
Daily value: 38% vit. C, 21% folate, 19% thiamine, 19% niacin, 18% iron,
12% potassium.

Hot and Sour Bok Choy - 1 pt, Carbs 6g, Fiber 1g

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (less than 300) LowerCarbs
Quick Spicy
Vegan Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds bok choy -- rinsed thoroughly, stems and leaves separated; stems trimmed and cut diagonally into 2-inch pieces, leaves torn into large pieces
1 tablespoon vegetable oil -- or peanut oil
4 small whole dried red chiles -- cut into 1/4-inch lengths and seeds removed
2 tablespoons minced fresh ginger
1 1/2 tablespoons rice wine -- or sake

1 1/2 tablespoons soy sauce
3/4 teaspoon table salt
1 tablespoon granulated sugar
2 1/4 teaspoons black Chinese vinegar -- or Worcestershire sauce
1 teaspoon cornstarch

1. Heat 1 gallon water to boiling and add bok choy stems. Boil until nearly tender, 1 to 2 minutes; drain. Place under cold running water until cool and drain again. Mix together sauce ingredients.

2. Heat a wok or skillet until very hot; add oil and heat until smoking. Add the chile peppers and stir-fry over high heat for about 20 seconds. Remove peppers with a slotted spoon and discard. Add ginger shreds and stir-fry until fragrant, about 15 seconds. Add cabbage stems and leaves; stir-fry over high heat until leaves wilt, about 1 minute. Add rice wine and stir-fry for 45 seconds longer. Add the sauce and, stirring to prevent lumps, cook until the sauce thickens, about 1 minute. Transfer to a serving platter and serve hot, at room temperature, or cold.

Serves 6

Bok Choy keeps for 4 to 5 days, loosely wrapped in plastic, although the leaves may become a bit limp. Remove tough outer leaves before using. This dish is very spicy. For a milder version, reduce the number of chile peppers to 2.


Spinach and Pear Salad

Light and refreshing salad, a delicious side to any dish.

by kate_nyc 20 min | 15 min prep | SERVES 6

1 (16 ounce) bag fresh spinach leaves

1 can pears, slices drained

1/4 medium red onion, thinly-sliced

2 tablespoons crumbled blue cheese

1/4 cup vegetable oil

3 tablespoons balsamic vinegar

salt and pepper, to taste

Toss the spinach, pear slices, onion and blue cheese in a large salad bowl.

Heat the oil and vinegar in a small saucepan over a medium heat until the mixture is just steaming. Pour over the salad and toss until the spinach wilts slightly.

Season with salt and pepper to taste and serve immediately.

© 2007 Recipezaar. All Rights Reserved.


BBQ Pinto Beans 3.2 points

1 lb. dried pinto beans, rinsed and picked over 4 cups hot water
2 onions, chopped
1 Tbs. chili powder
3/4 cup barbecue sauce
1/2 cup ketchup
1-1/2 Tbs. prepared mustard
1/8 tsp. hot red pepper sauce, or to taste

Combine first 4 ingredients in an electric slow cooker on low heat. Cover and cook about 7 hrs or until beans are tender. Drain cooking liquid. Stir in remaining
ingredients. Set on high heat and cook uncovered 10-15 mins or until heated through.

serves 6.

Per serving: cals 331, fat 2.0g, 5% cals from
fat, chol 0mg, protein 17.7g, carbs 63.6g, fiber 20.3g, sugar 13.2g, sod
573mg, diet points 3.2

1 comment:

Joan said...

Sounds like a wonderful week of meals Diane. Thanks for sharing your blog with us on the cookbook group.