Diane's Menu 7/15/2010 - 7/22/2010

Diane's Menu 7/15/2010 - 7/22/2010

7/15 Thu - Spicy Kielbasa and Black Eyed Peas
7/16 Fri - Pork and Broccoli Stir Fry with Brown Rice
7/17 Sat - Mock Fried Chicken and Corn on the Cob
7/18 Sun - Mac and Cheese
7/19 Mon - Take Out Pizza
7/20 Tue - Chicken, Bean and Wild Rice Salad **
7/21 Wed - Chicken Parmesan
7/22 Thu - Pasta Amatriciana
7/23 Fri - Indian Chickpea and Rice Casserole **
7/24 Sat - Dinner out

** Recipe follows



Chicken, Bean and Wild Rice Salad

Makes 6 servings (about 1 cup each)
Preparation Time: 10 to 15 minutes

1 package (6.2 ounces) fast-cooking long grain and wild rice, cooked without spice packet, cooled (I will be making my own using brown rice with the long grain rice)
1 can (15 ounces) Light or Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Light or Dark Red Kidney beans, rinsed, drained
1 can (15 ounces) Black beans or Pinto beans or 1 1/2 cups cooked dry-packaged Black beans or Pinto beans, rinsed, drained
1 can (11 ounces) Mandarin orange segments, drained
1 cup frozen, thawed peas

Raspberry Vinaigrette (recipe follows)
Salt and pepper, to taste
6 cups spinach leaves
12 to 16 ounces broiled or grilled boneless, skinless chicken breast, sliced or cubed
1/2 cup coarsely chopped toasted pecan halves (optional)

Preparation

Combine rice, beans, orange segments, and peas; pour 2/3 cup Raspberry Vinaigrette over and toss. Season to taste with salt and pepper.
Spoon salad onto spinach-lined plates, arrange chicken on salad; spoon beets to the side. Drizzle remaining 1/3 cup Raspberry Vinaigrette over beets and chicken. Sprinkle with pecans, if desired.


Raspberry Vinaigrette
Makes about 1 cup

1/3 cup olive oil
1/4 cup raspberry or red wine vinegar
2 tablespoons finely chopped shallots or red onion
2 tablespoons honey
2 tablespoons orange juice

Preparation

Whisk together the all ingredients. Prepared ahead, refrigerate until serving time. Mix again before using.

TIP: To save time, prepared raspberry vinaigrette dressing can be used. To cool rice quickly, spread cooked rice on a cookie sheet and refrigerate.
NOTE: Although bean recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Nutrient Information

Per serving: Calories 445; Fat 13g; % Calories from Fat 24; Carbohydrate 65g; Folate 240mcg; Sodium 1326mg; Protein 26g; Dietary Fiber 12g; Cholesterol 37mg

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Indian Chickpea-Rice Casserole

2 tsp. canola oil
2 Tbs. mustard seeds
1 tsp. cumin seeds
1 small red onion, peeled and chopped (about 3/4 cup)
1 Tbs. minced fresh ginger
2 1/4 cups low-sodium vegetable broth
1 cup basmati rice
1 cup cooked chickpeas, or canned chickpeas, drained
1/3 cup dried currants
1 medium-sized carrot, peeled and shredded
1/3 cup chopped fresh cilantro, for garnish
1/3 cup roasted cashews, coarsely chopped, for garnish

Preheat oven to 350F. Heat 1 tsp. oil in 6-qt. Dutch oven over medium-high heat. Add mustard and cumin seeds. When mustard seeds begin to pop (after about 30 seconds), turn off heat, and transfer spice mixture to small bowl; set aside.
Heat remaining 1 tsp. oil in Dutch oven over medium heat. Add onion and ginger, and cook, stirring often, 6 minutes, or until onion is softened. Stir in spice mixture, broth, rice, chickpeas, currants and carrot.
Cover and bake 45 minutes, or until rice is tender and broth is absorbed. Garnish with cilantro and cashews, and serve hot.

Serves 6

Source: Vegetarian Times Issue: March 1, 2006 p.47
Formatted by Chupa Babi: 06.22.08

Nutritional Information Per SERVING: Calories: 257, Protein: 7g, Total fat: 7g, Carbs: 43g, Cholesterol: mg, Sodium: 159mg, Fiber: 5g, Sugars: 9g

Heating and popping the mustard seeds make their flavor a nutty, not hot, addition to this fragrant rice casserole. For best results, use a mild vegetable broth, such as Imagine or Swanson, preferably one not made with tomatoes.
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