A mealplan thatfits your family s taste and needs!

Transcription

1 A mealplan thatfits your family s taste and needs!

2 Thai Herb Grilled Chicken Marinate Time: 30 minutes Prep: 15 minutes Cook: 15 minutes Total: 60 minutes # of Servings: 6 As soon as the warm weather arrives. I fill the pots on our deck with all kinds of herbs. I use fresh herbs to boost the flavor (and nutrition) of salads, pasta, marinades, smoothies, iced tea, cocktails and just about anything else I can think of. Pulverizing them in a food processor or blender makes their flavors really burst, as in this marinade. Serve the chicken with Grilled Zucchini or Yellow Squash. 1/3 cup fresh basil 1/3 cup fresh mint 1/3 cup fresh cilantro 4 cloves garlic, coarsely chopped 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed) Ingredients for side dish - Grilled Zucchini or Yellow Squash 2-3 zucchini or yellow squash 1 Tbsp. extra virgin olive oil 2 Tbsp. vegetable or canola oil 1-2 limes, juice only, 2 4 Tbsp., to taste 1 jalapeno or other hot chili pepper, seeded and coarsely chopped (optional) 3 lbs. boneless chicken thighs, or use chicken breasts 1/4 tsp. salt 1/8 tsp. black pepper In a food processor (a mini one works well for this) or blender, combine the fresh herbs, garlic, soy sauce, oil, lime juice and hot pepper (optional). Put the chicken in a large flat dish with sides, and poke holes in the flesh with the tines of a fork. Spoon the mixture over the chicken, cover it and marinate it for at least 30 minutes and up to 24 hours, turning it once or twice. (Start the potatoes now, if you are serving them.) Heat the grill to medium-high heat, remove the chicken from the marinade, reserving the marinade, and grill the chicken with the cover on the grill for 7 10 minutes until it is nicely browned on the bottom. Flip the chicken, spoon the remaining marinade over it, and cook it for about 7 more minutes until it is cooked through and browned on both sides. (Meanwhile, prepare the snow or sugar snap peas, if you are serving them.) Transfer the chicken to a clean dish and serve it immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Peel and chop the garlic, juice the limes, seed and chop the jalapeño pepper, if using, make the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate the chicken. Flavor Booster: Use the hot chili pepper and leave its seeds in for extra spice, add 1/2 tsp. lime zest to the marinade. Tip: Once you put your food on the grill, make sure to close the lid. Keeping the lid down will help to maintain the temperature needed for proper cooking. Additionally, it will help to deepen the flavors and maintain the juices in your food. Serve with Grilled Zucchini or Yellow Squash Cut the zucchini or yellow squash lengthwise into quarters, and then cut the strips crosswise into several shorter pieces. Toss them with the oil, salt and pepper, to taste. Spread the squash slices on a vegetable tray or sturdy piece of aluminum foil, and grill them over medium or medium-high heat for minutes, flipping them once, until they reach desired tenderness. (Alternatively, sauté the zucchini or squash in the oil over medium heat for about 10 minutes until it is lightly browned and tender.) Nutritional Information Per Serving (% based upon daily values): Calories 374, Total Fat: 25g, 38%; Saturated Fat: 7g, 31.5%; Cholesterol: 180mg, 60%; Sodium: 480mg, 20%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 40g Nutrition with side dish(es): Calories 409, Total Fat: 28g, 42%; Saturated Fat: 7g, 31.5%; Cholesterol: 180mg, 60%; Sodium: 585mg, 24%; Total Carbohydrate: 6g, 2%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 41g Weight Watcher Points: 10 - Weight Watcher Points(+Sides): 12 Copyright 2014 The Six O'Clock Scramble page 1 / 6

3 Indian Spiced Salmon Prep + Cook: 20 minutes # of Servings: 4 Our friend (and Scramble subscriber since the very beginning) Jolynn Dellinger sent me this delightfully easy yet sophisticated recipe for salmon. For an elegant touch, serve the fillets with Indian Quinoa Pilaf and Curried Carrots with Dill. 1 1/2 lbs. salmon fillet, preferably wild salmon 1 tsp. extra virgin olive oil 2 tsp. brown sugar Ingredients for side dish - Indian Quinoa Pilaf 1 cup quinoa 1 Tbsp. canola or vegetable oil 1/2 yellow onion, finely chopped 1 tsp. fresh ginger, peeled and finely chopped 1/2 green chili pepper, minced (optional) Ingredients for side dish - Curried Carrots with Dill 2 tsp. extra virgin olive oil 4-6 carrots, sliced 1/2 tsp. curry powder 1/2 tsp. curry powder 1/2 tsp. kosher salt 1 tsp. turmeric 1/2 tsp. ground cumin 1/4 tsp. ground cinnamon 1/2 tsp. salt 1 cup frozen peas 1/2 tsp. dried or fresh dill, to taste 1/8 tsp. salt Preheat the broiler. (If you are making the quinoa, start that first.) Line a baking pan with aluminum foil, and set the rack about 4 inches from the heating element. Cut the salmon into 4 serving size pieces. Pour the olive oil in a small bowl or dish and brush it over the fish with a pastry brush. In a small bowl, combine the brown sugar, curry powder and salt and rub it evenly over the fillets. Broil the fish for minutes, without flipping it, until it is browned on top and cooked through, and flakes easily in the thickest part of the fillet. (Meanwhile, make the carrots, if you are serving them.) Watch it carefully so it doesn't burn, and lower the rack if it is browning too quickly before the inside is cooked through. Slow Cooker Directions: Cut the salmon into pieces that will fit easily into the slow cooker. Place each piece of salmon on a piece of aluminum foil large enough to fold into a packet. Pour the oil in a small bowl or dish and brush it over the fish with a pastry brush. In a small bowl, combine the brown sugar, curry powder and salt and rub it evenly over the fillets. Fold the aluminum foil around the fillets to form a packet, then stack the packets in the slow cooker. Cook on low for 4 hours or on high for 2-3 hours. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Combine the dry seasonings. Flavor Booster: Spice it up by doubling the curry powder and adding 1/2 tsp. cumin and 1/4-1/2 tsp. cayenne pepper. Tip: We love the non-stick variety of foil. It makes it very easy to slide delicate food off the pan without fearing that it will stick and break apart. Serve with Indian Quinoa Pilaf Rinse the quinoa (unless using pre-rinsed quinoa such as Ancient Harvest) in a fine strainer. In a medium saucepan, heat the oil over medium heat and sauté the onions until they are translucent, about 4 minutes. Add the ginger, quinoa, chili pepper (optional), turmeric, cumin and cinnamon and stir for about 1 minute. Add the salt and 1 3/4 cups water, bring it to a boil, cover, reduce the heat and simmer it for 15 minutes. Remove the cover, stir in the frozen peas, and serve it immediately or refrigerate it for up to 3 days. Serve with Curried Carrots with Dill Heat the olive oil in a small saucepan over medium heat. Add the carrots, curry powder, dill and salt. Sauté it for 2 minutes, stirring occasionally. Cover the pan, reduce the heat, and steam the carrots for about 8 minutes until just tender when pierced with a fork. Nutritional Information Per Serving (% based upon daily values): Calories 320, Total Fat: 17g, 26%; Saturated Fat: 3g, 14%; Cholesterol: 125mg, 41%; Sodium: 380mg, 16%; Total Carbohydrate: 1g, 0%; Dietary Fiber: 0g, 0%; Sugar: 1g; Protein: 39g Nutrition with side dish(es): Calories 521, Total Fat: 24g, 36.5%; Saturated Fat: 4g, 16%; Cholesterol: 125mg, 41%; Sodium: 687mg, 29%; Total Carbohydrate: 32g, 10.5%; Dietary Fiber: 6g, 22%; Sugar: 6g; Protein: 46g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 14 Copyright 2014 The Six O'Clock Scramble page 2 / 6

4 Risotto with Sausage, Mushrooms and Peas Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 2 cups Our friend and Scramble devotee Karen Murray gave me this terrific and easy recipe. According to Scramble recipe tester Debbie Firestone, the risotto smells as heavenly as it tastes. You can use any kind of sausage your family likes. Serve it with Italian-style roasted cauliflower. 1 lb. Italian sausage or meatless sausage (use wheat/gluten-free if needed) 4 Tbsp. extra virgin olive oil 1 yellow onion, diced 2 tsp. minced garlic, (about 4 cloves) 8 oz. sliced mushrooms 2 cups Arborio rice, uncooked Ingredients for side dish - Crinkle-Cut or Baby Carrots 1 lb. crinkle-cut or baby carrots oz. reduced-sodium chicken or vegetable broth 1 cup white wine, (or use additional broth) 1/2 tsp. black pepper 1 cup frozen peas 1/2 cup grated or shredded Parmesan cheese (Start the cauliflower first, if you are serving it.) Remove the sausages from their casings and crumble them coarsely (if using precooked or meatless sausage, dice it into 1/4-inch pieces). In a large skillet or saucepan with a tight-fitting lid, heat the oil over medium heat. Add the onions, sausage and garlic and sauté them until the onions are tender and the sausage is browned, about 5 minutes. Add the mushrooms and rice, and stir until the rice is coated and lightly browned, about 2 minutes. Add the broth, wine and pepper and bring it to a boil. Cover and simmer the mixture for minutes until the rice is tender. Stir in the peas and cheese and serve it immediately. Do Ahead or Delegate: Crumble or dice the sausage and refrigerate, dice the onion, peel the garlic, slice the mushrooms and grate or shred the cheese if necessary. Flavor Booster: Use spicy Italian sausage and season the risotto with lots of freshly ground black pepper and freshly grated cheese. Tip: If you don t like mushrooms, you can leave them out of this dish and it will still taste divine. Serve with Crinkle-Cut or Baby Carrots Serve it with crinkle-cut or baby carrots, dipped in guacamole or other dip. Nutritional Information Per Serving (% based upon daily values): Calories 510, Total Fat: 28g, 43%; Saturated Fat: 9g, 45%; Cholesterol: 50mg, 17%; Sodium: 560mg, 23%; Total Carbohydrate: 44g, 15%; Dietary Fiber: 2g, 8%; Sugar: 3g; Protein: 17g Nutrition with side dish(es): Calories 560, Total Fat: 28g, 43%; Saturated Fat: 9g, 45%; Cholesterol: 50mg, 17%; Sodium: 644mg, 27%; Total Carbohydrate: 56g, 19%; Dietary Fiber: 6g, 22%; Sugar: 9g; Protein: 18g Weight Watcher Points: 13 - Weight Watcher Points(+Sides): 15 Copyright 2014 The Six O'Clock Scramble page 3 / 6

5 Spinach and Quinoa Salad with Toasted Cashews and Dried Cranberries Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 1 1/2 cups Nutritionally quinoa is a powerhouse, it has a pleasing texture and unlike many whole grains it cooks as quickly as white rice (although it s actually a seed). Scramble subscriber Julia Jayne sent me a wonderful recipe for her spinach and quinoa salad recipe that inspired my own version, which has become the highest rated recipe on our site! If you d like a slightly sweeter flavor, add 1 tsp. of honey or agave nectar. Serve it with lavash crackers (Armenian cracker bread). 1 cup quinoa, preferably red 1/2-1 lemon, juice only, 1/4 cup 1/4 cup extra virgin olive oil, (preferably something light and fruity, if you have it) 6 oz. baby spinach, (about 6 cups), sliced into thin strips 4 scallions, dark and light green parts, thinly sliced Ingredients for side dish - Lavash Crackers (Armenian Cracker Bread) 12 lavash crackers (Armenian cracker bread) or use gluten/wheat free crackers Cook the quinoa according to package directions (this can be done up to 2 days in advance). 1/4 cup fresh dill, finely chopped, or use 1 tsp. dried 1/2 cup fresh mint leaves, chopped 1 cup cashews, lightly toasted, coarsely chopped, or use toasted pumpkin seeds for a nut-free alternative 1/2 cup dried cranberries 1/2 cup crumbled feta or goat cheese In a measuring cup or medium bowl, combine the lemon juice, oil, and dried dill, if using it (if using fresh dill, add it with the remaining salad ingredients). In a large bowl, combine the remaining ingredients, except the cheese. Stir in the cooked quinoa and the dressing, then gently fold in the cheese. Season it with salt and pepper to taste. Serve it immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Cook the quinoa, juice the lemon, prepare the dressing, slice the spinach and the scallions, chop the dill and mint, toast and chop the cashews, crumble the cheese if necessary and refrigerate, or fully prepare and refrigerate the dish. Flavor Booster: Add 1 Tbsp. seasoned rice vinegar to the salad dressing. Tip: You can toast cashews in a toaster or conventional oven. Preheat the oven to 350 degrees, spread the cashews on a baking sheet. Bake them for minutes or until they are golden brown, stirring occasionally. For a quicker but more hands-on method, use the stovetop. Just spread the nuts evenly in a skillet and heat them over medium heat for about 5 minutes or until golden and fragrant. Make sure to stir or shake the nuts while cooking them to keep them from burning. Serve with Lavash Crackers (Armenian Cracker Bread) Enjoy the dish with Lavash crackers (also known as Armenian cracker bread). Nutritional Information Per Serving (% based upon daily values): Calories 395, Total Fat: 25g, 37.5%; Saturated Fat: 6g, 27.5%; Cholesterol: 11mg, 3.5%; Sodium: 180mg, 7.5%; Total Carbohydrate: 39g, 12.5%; Dietary Fiber: 6g, 22.5%; Sugar: 9g; Protein: 10g Nutrition with side dish(es): Calories 505, Total Fat: 27g, 40%; Saturated Fat: 6g, 27.5%; Cholesterol: 11mg, 3.5%; Sodium: 320mg, 13.5%; Total Carbohydrate: 61g, 20%; Dietary Fiber: 8g, 30.5%; Sugar: 11g; Protein: 14g Weight Watcher Points: 11 - Weight Watcher Points(+Sides): 14 Copyright 2014 The Six O'Clock Scramble page 4 / 6

6 Spanish Oven Omelet with Diced Potatoes Prep + Cook: 30 minutes # of Servings: 4 Spanish tortillas -- or oven omelets -- make a delicious breakfast, brunch or dinner. They can be served warm, cold or in between (in Spain they cut them into small wedges and eat them cold!). Though the recipe calls for goat or feta cheese, you can use any hard or soft cheese that you like. Serve it with turkey bacon and sliced mangos. 2 Yukon Gold or russet potatoes, (about 3/4 lb. total), peeled and diced 2-3 Tbsp. extra virgin olive oil 1 yellow onion, finely chopped 1/2 cup chopped ham or smoked turkey, sundried tomatoes, or sliced mushrooms (optional) 1/2-1 tsp. fresh or dried rosemary Ingredients for side dish - Turkey Bacon 12 slices turkey bacon, preferably nitrite-free, or use vegetarian bacon Ingredients for side dish - Mangos, Peeled and Sliced 2 mangos, sliced, or use frozen mango chunks or sliced peaches 1/2 tsp. salt 1/4 tsp. black pepper 5 eggs 1/4 cup nonfat or low fat milk 3 Tbsp. goat or feta cheese, crumbled In a medium-sized, microwave-safe bowl, sprinkle the potatoes with about 1 Tbsp. water, cover them lightly, and microwave them on high heat for 3-5 minutes until they are fork tender. (Alternatively, boil or steam them for 5 minutes on the stovetop.) Preheat the broiler and set the rack 4-5 inches from the heat source. Spray a heavy 10-inch oven-proof skillet with nonstick cooking spray and heat the oil in the same skillet over medium heat. Sauté the onions until they are softened, about 5 minutes. Add the softened potatoes, any optional fillings, rosemary, salt and pepper and sauté it for about 3 more minutes. (Meanwhile, cook the bacon and peel and slice the mangos, if you are serving them.) In a separate bowl, combine the eggs, milk and cheese and pour the mixture over the potatoes in the skillet. Raise the heat to medium-high, and cook the mixture for about 2 minutes, until the eggs start to set. Place the skillet under the broiler and cook it until it is golden brown on top, 3-5 minutes. Watch closely so it doesn t burn. Remove the oven omelet from the oven, let it cool for a few minutes, cut it, and serve it warm (or cold, if you prefer). Slow Cooker Directions: Omit the oil. Combine all remaining ingredients in the slow cooker and mix well. Cook on low for 5-6 hours or on high for 2 1/2-3 hours. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Cook the potatoes or dice them and soak them in water to prevent them from browning. Chop the onion, beat and refrigerate the egg, milk and cheese mixture, chop or slice any optional ingredients if necessary or fully prepare and refrigerate the dish. Flavor Booster: Use 1 tsp. or more of rosemary, and one of the optional fillings. Tip: Yukon Gold potatoes, named for their yellow hue, are great potatoes for boiling, steaming, mashing and adding to soups. Serve with Turkey Bacon Prepare the bacon according to the package directions. Serve with Mangos, Peeled and Sliced To slice a mango, stand it on its end and slice each of the halves off as close to the oblong pit as possible. Using a small, sharp knife, score the flesh into strips or squares, turn the skin inside out, and cut the flesh off of the peel. Nutritional Information Per Serving (% based upon daily values): Calories 250, Total Fat: 15g, 23%; Saturated Fat: 4g, 20%; Cholesterol: 270mg, 90%; Sodium: 420mg, 18%; Total Carbohydrate: 18g, 6%; Dietary Fiber: 2g, 8%; Sugar: 3g; Protein: 11g Nutrition with side dish(es): Calories 387, Total Fat: 21g, 31%; Saturated Fat: 7g, 31%; Cholesterol: 300mg, 100%; Sodium: 782mg, 33%; Total Carbohydrate: 36g, 12%; Dietary Fiber: 4g, 15%; Sugar: 19g; Protein: 16g Weight Watcher Points: 7 - Weight Watcher Points(+Sides): 10 Copyright 2014 The Six O'Clock Scramble page 5 / 6

7 Powered by TCPDF ( Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Staples 5 Tbsp. + 3 tsp. + 1/4 cup Tbsp. extra virgin olive oil (1S) (2) (2S) (3) (4) (5) 2 Tbsp. vegetable or canola oil (1) 1 Tbsp. canola or vegetable oil (2S) 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed) (1) Spices 1 3/8 tsp. salt (1S) (2S) (2S) (5) 1/2 tsp. kosher salt (2) 7/8 tsp. black pepper (1S) (3) (5) 1/4 tsp. ground cinnamon (2S) Meat and Fish 3 lbs. boneless chicken thighs (1) 1 1/2 lbs. salmon fillet (2) 1 lb. Italian sausage or meatless sausage (use wheat/gluten-free if needed) (3) Refrigerated/Frozen Section 3 Tbsp. goat or feta cheese, crumbled (5) 1/2 cup crumbled feta or goat cheese (4) Produce 4-6 carrots (2S) 1 lb. crinkle-cut or baby carrots (3S) 4 scallions (4) 2 1/2 yellow onions (2S) (3) (5) * 1 jalapeno or other hot chili pepper (optional) (1) * 1/2 green chili pepper (optional) (2S) 6 oz. baby spinach (4) 4 cloves garlic (1) 1 tsp. fresh ginger (2S) 1/3 cup fresh basil (1) 1/3 cup fresh cilantro (1) 2 tsp. brown sugar (2) 1/4 cup nonfat or low fat milk (5) 5 eggs (5) 2 tsp. minced garlic (3) 1/2 tsp. ground cumin (2S) 1 tsp. turmeric (2S) 1 tsp. curry powder (2) (2S) 1/2 tsp. dried or fresh dill (2S) 12 slices turkey bacon, preferably nitrite-free (5S) * 1/2 cup chopped ham or smoked turkey, sundried tomatoes, or sliced mushrooms (optional) (5) 1/2 cup grated or shredded Parmesan cheese (3) 2 cups frozen peas (2S) (3) 1/4 cup fresh dill (4) 1/2-1 tsp. fresh or dried rosemary (5) 1/2 cup fresh mint leaves (4) 1/3 cup fresh mint (1) 2-3 zucchini or yellow squash (1S) 2 Yukon Gold or russet potatoes (5) 8 oz. sliced mushrooms (3) 1/2-1 lemon (4) 1-2 limes (1) 2 mangos (5S) Shelved Items 2 cups Arborio rice (3) 2 cups quinoa (2S) (4) 12 lavash crackers (Armenian cracker bread) or use gluten/wheat free crackers (4S) oz. reduced-sodium chicken or vegetable broth (3) 1 cup white wine (3) 1/2 cup dried cranberries (4) 1 cup cashews (4) The above ingredients will make (1) = Thai Herb Grilled Chicken, (1S) = Grilled Zucchini or Yellow Squash, (2) = Indian Spiced Salmon, (2Sa) = Indian Quinoa Pilaf, (2Sb) = Curried Carrots with Dill, (3) = Risotto with Sausage, Mushrooms and Peas, (3S) = Crinkle-Cut or Baby Carrots, (4) = Spinach and Quinoa Salad with Toasted Cashews and Dried Cranberries, (4S) = Lavash Crackers (Armenian Cracker Bread), (5) = Spanish Oven Omelet with Diced Potatoes, (5Sa) = Turkey Bacon, (5Sb) = Mangos, Peeled and Sliced, * - Includes ingredients that are optional. Copyright 2014 The Six O'Clock Scramble page 6 / 6

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