Friday, September 5, 2008

Diane's Menu September 13 - September 19

Menu September 13 - September 19

Saturday - Crock-pot Hearty Beef Stew*
Sunday - Grilled Lamb Kabobs, Greek Orzo Salad*
Monday - Weekly take out pizza
Tuesday - Spanish Chicken and Rice*
Wednesday - Black Eyed Pea Casserole*
Thursday - Key Lime Chicken and Cucumber Salsa*
Friday - Pasta and Meatballs

* Recipes below


Crock Pot Hearty Beef Stew

1 can (28 oz.) crushed tomatoes, undrained
3 Tbsp. quick cooking tapioca
2 Tbsp. dried basil
1 Tbsp. sugar
1/2 tsp. salt
1/8 tsp. ground black pepper
1-1/2 lb. red potatoes, cut into 1" cubes
3 medium carrots, peeled and cut into 1" slices
1 medium onion, chopped
1/2 cup chopped celery
1-1/2 lb. lean chuck roast, cut into 1" cubes
2 tsp. canola oil

In a bowl, combine the tomatoes, tapioca, basil, sugar, salt and
pepper; let stand for 15 minutes. Place the potatoes, carrots, onion
and celery in a 5 quart crock pot/slow cooker.
In a large nonstick skillet, brown meat in oil over medium heat.
Drain and transfer meat to slow cooker. Pour tomato mixture over the
top. Cover and cook on HIGH heat setting for 8 hours or until meat
and vegetables are tender.
Yield: 6 servings.

Nutrition Information:
Per serving (1-1/3 cups) = 380 calories, 8 g fat (3 g saturated fat),
78 mg cholesterol, 458 mg sodium, 46 g carbohydrate, 7 g fiber, 31 g

Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable.


Greek Orzo Salad

1 1/2 cups uncooked orzo pasta
2 (6 ounce) cans marinated artichoke hearts
1 tomato, seeded and chopped
1 cucumber, seeded and chopped
1 red onion, chopped
1 cup crumbled feta cheese
1 (2 ounce) can black olives, drained
1/4 cup chopped fresh parsley
1 tablespoon lemon juice
1/2 teaspoon dried oregano
1/2 teaspoon lemon pepper
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Drain artichoke hearts, reserving liquid.
In large bowl combine pasta, artichoke hearts, tomato, cucumber, onion, feta, olives, parsley, lemon juice, oregano and lemon pepper. Toss and chill for 1 hour in refrigerator.
Just before serving, drizzle reserved artichoke marinade over salad


Spanish Chicken and Rice
From Good Housekeeping
triple-tested at the Good Housekeeping Research Institute
With our freeze-now, serve-later dishes, you can give your family a
comfy meal on even the busiest weeknight. Chicken and rice gets a
Spanish twist from peppers and olives and a healthy kick of sweet, smoky

~ 1 tablespoon(s) olive oil
~ 8 bone-in chicken thighs, skin removed
~ 1/2 teaspoon(s) salt
~ 1/4 teaspoon(s) coarsely ground black pepper
~ 2 medium green peppers, cut into 1/2-inch pieces
~ 2 clove(s) garlic, crushed with press
~ 1 large onion, chopped
~ 1 tablespoon(s) paprika
~ 2 can(s)(14 1/2-ounce) diced tomatoes
~ 1 can(s)(14- to 14 1/2-ounce) chicken broth
~ 3 cup(s)water
~ 2 1/2 cup(s)long-grain white rice (I am using brown rice)
~ 1 package(s)(10-ounce) frozen peas
~ 1 cup(s)salad olives or coarsely chopped pimiento-stuffed olives

Preheat oven to 350 degrees F. In 5- to 6-quart Dutch oven, heat oil on
medium-high until hot. Sprinkle chicken all over with salt and black
pepper; cook, in 2 batches, about 6 minutes per batch, until lightly
browned on both sides. With tongs, transfer chicken pieces to small
roasting pan (13" by 9") or jelly-roll pan (1 1/2" by 10 1/2").
Cover roasting pan with foil and bake chicken 25 to 30 minutes or until
juices run clear when thickest part of thigh is pierced with tip of
Meanwhile, in same Dutch oven, cook green peppers, garlic, and onion
about 10 minutes or until vegetables are tender, stirring occasionally.
Stir in paprika and cook 30 seconds. Add tomatoes with their juice,
broth, water, and rice; heat to boiling on high. Reduce heat to low;
cover and simmer 10 minutes. Stir in frozen peas and olives.
Grease two 2- to 2 1/2-quart glass or ceramic baking dishes. Spoon half
the rice mixture into each prepared baking dish. Carefully tuck thighs
into hot rice mixture. Cover and bake one dish 25 minutes or until rice
is tender and most of liquid is absorbed. Fluff rice to serve.
Meanwhile, prepare second baking dish for freezing (see Thawing and
Reheating Tips).
To reheat after thawing 24 hours:
Conventional oven: Heat, loosely covered, at 350 degrees F 1 1/2 hours.
Microwave oven: Not recommended; cooking is uneven and rice turns mushy.

Serves 8

Yield 2 casseroles
Prep Time 35
Cook Time 25
Total time 60

Calories440Total Fat8gSaturated Fat2gCholesterol85mgSodium1180mgTotal
Carbohydrate62gDietary Fiber5gSugars--Protein29gCalcium--


Black Eyed Pea Casserole

Big family or big appetites? Here's a hearty casserole to satisfy the hungriest.


1 1/2 pounds ground beef (I am using ground turkey breast)
1 teaspoons seasoned salt
1-1/2 teaspoon white or black pepper
1 medium green bell pepper, chopped (1 cup)
1 small jalapeño chile, finely chopped
2/3 cup chopped onion
2 cans (15 to 16 ounces each) black-eyed peas, rinsed and drained (I will be making them the night before from dried)
1 can (14.5 ounces) stewed tomatoes, undrained
1 1/4 teaspoons ground cumin
1 teaspoon garlic powder
3/4 teaspoon chili powder
1 cup Original Bisquick® mix
1 cup yellow cornmeal
1/2 cup milk (I will be using skim milk)
1/2 cup water
1 teaspoon baking powder, if desired


1. Heat oven to 375°F. In 10-inch skillet, cook beef, seasoned salt, white pepper, bell pepper, jalapeño and onion over medium heat, stirring occasionally, until beef is brown; drain.

2. Stir black-eyed peas, tomatoes, cumin, garlic powder and chili powder into beef mixture. Spoon beef mixture into ungreased rectangular baking dish, 13x9x2 inches. Set aside.

3. In medium bowl, stir together all remaining ingredients. Pour evenly over beef mixture.

4. Bake casserole 40 to 50 minutes or until light golden.

Tips from the Kitchen


The topping on this spicy casserole bakes up light and tender. If you like a heavy, denser-style cornbread, leave out the baking powder in the topping.


Cool Cucumber Salsa

2 medium-size cucumbers, peeled, seeded, and chopped
½ c. chopped green bell pepper
1 jalapeno chile, seeded and minced (I didn't seed)
1 small red onion, minced
2 tbs. minced cilantro leaves (I used a big handful, we like it)
1 tbs. minced garlic
1/2 tsp salt
2 tbs. fresh key lime juice (I used bottled key lime juice)
1 large ripe tomato (recipe doesn't call for this but we added it in)

Mix all together in a glass bowl. Cover and refrigerate for several hours before serving.

Tangy Key Lime Chicken

2 tbs oil
6 boneless, skinless chicken breast halves
½ c. key lime juice
1 tbs. honey
½ c. chopped cilantro
2 tbs. minced garlic
½ tsp. red pepper flakes
½ tsp. freshly ground black pepper
Cilantro sprigs, for garnish

Heat the oil in the pressure cooker over medium heat. Add the chicken pieces and cook until golden brown on both sides. Add the lime juice, honey, cilantro, garlic, red pepper flakes, and black pepper to the pressure cooker, turning the chicken once to coat both sides. Lock the lid in place. Bring to 15psi over high heat, immediately reduce the heat to the lowest possible setting to stabilize and maintain that pressure, and cook for 8 minutes. Remove from heat and use the natural release method. Preheat the broiler. Transfer the chicken to a broiler pan and baste with some of the sauce. Place the pan about 6" from the heat, turning and basting with the reserved marinade until both sides look crisp and brown. Garnish with cilantro sprigs and serve with the Cool Cucumber Salsa on the side.
Serves 6

From: Miss Vickie's Big Book of Pressure Cooker Recipes

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