Friday, July 18, 2008

Menu July 18 - July 25, 2008

Friday July 18 - Turkey Kielbasa and BBQ Pinto Beans
Saturday July 19 - Grilled Strip Steaks, Curried Quinoa Salad
Sunday July 20 - Grilled Pork Chops, Cuban Style Black Beans and Rice, Salad
Monday July 21 - Weekly Pizza
Tuesday July 22 - Whole wheat penne with baked caponata salad (as a cold pasta salad)
Wednesday July 23 - Sweet Polenta Pie with Roasted Vegetables (I am grilling my veggies in stead of roasting them)
Thursday July 24 - Spicy Shrimp Kabobs over brown rice

Cuban Style Black Beans and Rice - 7 pts

Recipe By :The PDQ (Pretty Damn Quick) Vegetarian Cookbook by Donna Klein
Serving Size : 4 Preparation Time :0:00
Categories : LowFat (Less than 25%) Quick
Spicy Vegan
Veggie WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons extra virgin olive oil
1/2 cup frozen chopped onion
1/4 cup frozen chopped green bell pepper
1 teaspoon refrigerated bottled minced garlic
16 ounces black beans, canned -- (1 can) rinsed and drained
1/2 cup low sodium vegetable broth -- or water
1 tablespoon cider vinegar
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1 bay leaf
1 pinch cayenne pepper -- or to taste (optional)
salt and freshly ground pepper to taste
3 cups hot cooked rice

In a large nonstick skillet, heat the oil over medium heat. Add the onion and bell pepper, and cook, stirring often, until thawed and softened, about 3 minutes. Add the garlic and cook, stirring often, 2 minutes. Add the beans, broth, vinegar, oregano, cumin, bay leaf, cayenne (if using), salt and pepper; bring to a brisk simmer over medium-heat. Reduce heat to low and simmer, uncovered, stirring occasionally, until the liquid is mostly reduced, about 10 minutes.

To serve, divide the rice evenly among 4 dinner plates. Top with equal amounts of the bean mixture and serve at once.

Makes 4 main dish or 6 to 8 side dish servings

Per serving: Cals 343 (21% fat); Total Fat 8g (sat fat 1g); Carbs 57g; Fiber 4g; Prot 11g; Chol 0mg; Sodium 70mg.

"This classic bean dish is traditionally served over white rice, but brown rice is an equally delicious, and more nutritious alternative. The beans are also wonderful over couscous or tossed with small shells or elbow macaroni."

"7 pts"
S(Formatted by Chupa Babi):
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Per Serving (excluding unknown items): 355 Calories; 8g Fat (21.1% calories from fat); 12g Protein; 57g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 419mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.


Baked Caponata - 1 pt, Carbs 7g, Fiber 2g

Recipe By :"The Mediterranean Vegan Kitchen" by Donna Klein
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 calories LowerCarbs
Spicy Vegan
Veggie WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons extra virgin olive oil
1 1/4 pounds eggplant -- 1 eggplant
1 medium onion -- about 6 ounces
1 large celery stalk -- chopped
2 medium ripe tomatoes -- (about 6 oz each), peeled, seeded, and coarsely chopped
1/4 cup water
2 tablespoons red wine vinegar
1 tablespoon tomato paste
1 tablespoon sugar
1/4 cup kalamata olives -- pitted and coarsely chopped
1/4 cup green olives -- preferably Italian, pitted and coarsely chopped
1 tablespoon capers -- drained
freshly ground black pepper -- to taste
1 1/2 tablespoons chopped fresh basil -- (1 to 2 T) optional

Preheat the oven to 375F (190C). Brush a large baking sheet with 1/2 tablespoon of the oil and set aside.

Cut the eggplant into 1/2-inch cubes. Place the eggplant cubes in a colander, sprinkle with salt, and drain for 30 minutes. Rinse under cold running water and pat dry with paper towels. (If time doesn't permit, omit salting and draining eggplant that is to be stewed or baked with several ingredients, as any bitterness is typically masked by other flavors.) Arrange the eggplant in a single layer on the prepared baking sheet. Quickly brush the eggplant with 1/2 tablespoon of the remaining oil. Bake for 20 minutes, turning and stirring once.

Meanwhile, heat the remaining 1 T. of the oil in a large nonstick skillet over medium heat. Add the onion and celery and cook, stirring often, until softened but not browned, about 5 minutes. Stir in the tomatoes, reduce the heat to medium-low, and cook, uncovered, stirring occasionally, until the tomatoes are reduced to a pulpy consistency, about 25 minutes.

Add the water, vinegar, tomato paste, and sugar; blend well. Stir in the baked eggplant, olives, and capers; season with pepper. Cook for 5 to 10 minutes, stirring occasionally, until heated through and the flavors are well blended. Serve warm or at room temperature, garnished with the basil, if desired.

ADVANCED PREPARATION: the dish can be covered and refrigerated for up to three days. Bring to room temperature or reheat in a low oven before serving.

Make about 3 cups (12 one-quarter cup servings)

Per 1/4 cup serving: Cals 63; total Fat 4g (sat fat 0g); Carbs 7g; Fiber 2g; Prot 1g; Chol 0mg; Sodium 127mg.

"There are probably as many versions of this famous sweet and sour eggplant appetizer as there are cooks in southern Italy. the following rendition is my "baked" adaptation of a Sicilian recipe that calls for frying the eggplant in copious amounts of oil. Delicious on its own or as a side dish, caponata makes a fine topping for crostini, bruschetta, and polenta."

"1 pt"
S(Formatted by Chupa Babi in MC):
"3 cups"
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Per Serving (excluding unknown items): 60 Calories; 4g Fat (56.6% calories from fat); 1g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 127mg Sodium. Exchanges: 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.


Sweet Polenta Pie with Roasted Vegetables - 2 pts, 24g Carbohydrate; 4g Dietary Fiber

Recipe By :"How It All Vegan" by Tanya Barnard & Sarah Kramer
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 calories LowFat (Less than 25%)
Spicy Vegan
Veggie WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Roasted Veggie Topping:
1 med carrot -- chopped
1 sm zucchini -- chopped
4 mushrooms -- quartered
1 sm green pepper -- sliced
1 sm red pepper -- sliced
1 sm red onion -- chopped
2 cloves garlic -- minced
1/2 c water
1 1/2 tbsp tomato paste
1 tsp apple cider vinegar
1 tbsp maple syrup
1 tbsp olive oil
4 fresh basil leaves -- finely chopped
4 Roma tomatoes -- chopped
salt -- (to taste)
pepper -- (to taste)
Pie crust:
1 c Coarse cornmeal
3 1/2 c Water
1 Tbsp oil
salt -- (to taste)
pepper -- (to taste)

Preheat oven to 450 degrees

In a lg bowl, combine carrots, zucchini, mushrooms, peppers, onions, and garlic.
Drizzle lightly with olive oil and mix well.
Lay veggies out on a cookie sheet or lasagna pan and roast in the oven for 15-20 minutes, stirring occasionally, until vegetables are browned.
Place 1/2 c of the roasted veggies into a blender or food processor and blend with the water, tomato paste, vinegar, maple syrup, oil, basil, and tomatoes
Transfer this sauce and remaining roasted veggies to a medium saucepan and cook on med-high heat for 10 minutes.
Add salt and pepper to taste. Simmer on low heat.

In a med bowl, whisk together the cornmeal with 1c of cold water, then set aside.
In a med pot, bring the remaining 2 1/2 c water to a boil. Once boiling, add cornmeal mixture and turn heat down to med-low. Add oil, salt, and pepper. Continuously stir mixture for about 10-15 minutes, until the mixture sticks together and becomes very stiff.
Pour into a lightly oiled pie shell or a casserole dish. Let set for 5-10 minutes.
Pour veggie topping into pie crust. Cut into slices.

Serves 8

"2 pts"
"Posted 5:22 PM by Eric to Unknown"
S(Formatted by Chupa Babi):
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 141 Calories; 4g Fat (24.9% calories from fat); 3g Protein; 24g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 40mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 435 0 0 0 0

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