Saturday, September 20, 2008

Diane's Menu September 20 - September 26, 2008

Diane's Menu September 20 - September 26, 2008

Saturday - Turkey Goulash in Slow Cooker
Sunday - Saucy Maple Country Style Ribs *
Monday - Weekly Take-out Pizza
Tuesday - Lamb and Vegetable Rice *
Wednesday - Scallops with Sun Dried Tomatoes over Whole Wheat Penne *
Thursday - Gingered Beef with Vegetables *
Friday - Ginger Curried Pumpkin Soup * and Grilled Chicken Quesidillas

* Recipes provided below


Saucy Maple Country Style Ribs 10 WW points

1 1/2 lbs country-style boneless pork ribs
1/3 cup maple syrup
1 tablespoon soy sauce
2 tablespoons dried minced onion, or use fresh
1/4 tsp cinnamon
1/4 tsp ginger
1/4 tsp allspice
1/2 tsp garlic powder
dash of pepper
Place pork in the slow cooker. Combine remaining ingredients; pour over
pork. Cover and cook on low for 7 to 9 hours.



2 pound lamb shoulder roast
1 T. cooking oil
2 1/2 cups hot-style vegetable juice (V-8)
1 cup regular brown rice
1 tsp. curry powder (penzey's mild curry is good)
1/4 tsp. salt
2 medium carrots, cut into 1/2 inch pieces
1 medium red bell pepper, cut into 1/2 inch strips

Trim fat from lamb roast. Brown roast on all sides in
the cooking oil.

In a 4 quart crockpot, combine vegetable juice,
uncooked brown rice, curry powder and salt. Add
carrots. Place meat atop carrots.

Cover. Cook on low setting for 7 to 8 hours or on high
setting for 4 hours. Add pepper strips to the
crockpot. Cover and let stand 5 to 10 minutes to allow
peppers to soften. Serve.

This recipe freezes well.


Scallops with Sun-Dried Tomatoes 7 WW points
Light & Tasty
June/July 2006 issue
Page: 61

METHOD: Stovetop - One-Dish
TIME: Prep/Total Time: 30 min.

6 ounces uncooked whole wheat penne pasta
1/4 cup chopped sun-dried tomatoes (not packed in oil)
3/4 cup hot water
4 cups fresh broccoli florets
1/2 cup reduced-sodium chicken broth
3 garlic cloves, minced
2 tablespoons olive oil
1 pound bay scallops
1 teaspoon lime juice
1 teaspoon minced fresh basil
1/4 teaspoon salt
1/4 cup shredded Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a small bowl,
combine the sun-dried tomatoes and hot water. Let stand for 5 minutes;
drain and set aside.
Place the broccoli and broth in a microwave-safe bowl. Cover and
microwave on high for 2-4 minutes or until broccoli is crisp-tender; set
In a large nonstick skillet coated with cooking spray, cook garlic
in oil over medium heat for 1 minute. Add scallops; cook for 2 minutes.
Stir in the lime juice, basil, salt, and reserved tomatoes and broccoli;
cook 2-3 minutes longer or until scallops are firm and opaque.
Drain the pasta; stir into scallop mixture and heat through.
Sprinkle with Parmesan cheese. Yield: 4 servings.

Nutrition Facts
One serving: 2 cups Calories: 367 Fat: 10 g Saturated Fat: 2 g
Cholesterol: 41 mg Sodium: 585 mg Carbohydrate: 40 g Fiber: 4 g Protein:
30 g Diabetic Exchange: 3 very lean meat, 2 starch, 1-1/2 fat, 1


Gingered Beef and Vegetables 7 WW points

* 1-1/2 pounds boneless beef round steak, cut into 1-inch cubes
* 4 medium carrots, bias-cut into 1/2-inch-thick slices
* 1/2 cup bias-sliced green onions
* 2 cloves garlic, minced
* 1-1/2 cups water
* 2 tablespoons soy sauce
* 2 teaspoons grated fresh ginger
* 1-1/2 teaspoons instant beef bouillon granules
* 1/4 teaspoon crushed red pepper
* 3 tablespoons cornstarch
* 3 tablespoons cold water
* 1/2 cup chopped red sweet pepper
* 2 cups loose-pack frozen sugar snap peas, thawed
* Hot cooked brown rice

1. In a 3-1/2- or 4-quart slow cooker, combine beef, carrots, green
onions, and garlic. In a medium bowl, combine the 1-1/2 cups water,
the soy sauce, ginger, bouillon granules, and crushed red pepper;
pour over mixture in cooker.

2. Cover and cook on low-heat setting for 9 to 10 hours or on high-
heat setting for 4-1/2 to 5 hours.

3. If using low-heat setting, turn to high-heat setting. In a small
bowl, stir together cornstarch and the 3 tablespoons cold water; stir
into meat mixture along with sweet pepper. Cover and cook for 20 to
30 minutes or until thickened, stirring once. Stir in sugar snap
peas. Serve with hot cooked brown rice. Makes 6 servings.
Nutrition Facts

* Calories 350,
* Total Fat (g) 10,


Ginger-Curry Pumpkin Soup 2 WW points for half of the recipe

16 ounces canned pumpkin
2 1/2 cups veg stock
1 teaspoon ginger, finely grated/minced
1 teaspoon curry powder or to taste
salt and cayenne pepper to taste
toasted pumpkin seeds for garnish
toasted sliced almonds for garnish

In a medium saucepan combine pumpkin, stock, ginger, and curry powder.
Bring to a boil. Reduce heat and simmer 3 minutes. Season to taste with
salt and cayenne.
Ladle soup into serving bowls and garnish with pumpkin seeds, if

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