SHELTER DINNER MENUS

Transcription

1 SHELTER DINNER MENUS MONDAY, MARCH 11, 2013 Baked Chicken Parmesan Couscous Casserole Black & White Summer Bean Salad Cool Cranberry Crisp BAKED CHICKEN PARMESAN Serving Size: 6 1 cup bread crumbs 1/3 cup parmesan cheese 1 1/2 tablespoon parsley minced 1 1/2 teaspoon paprika 3/4 teaspoon garlic powder 1/2 teaspoon thyme crumbled 1/2 cup buttermilk 6 chicken breasts Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Spray each breast with vegetable oil spray. Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done. Source: Master Cook

2 COUSCOUS CASSEROLE Serving size: 6 1-1/2 cup water 1 cup couscous 1 can black beans -- (15 ounce) drained 1 can corn -- (8.75 ounce) drained 1 can water chestnuts, canned -- sliced and drained 1/2 red bell pepper chopped 1/2 cup green onions minced 1 jalapeno minced 1 cup part-skim ricotta cheese 2 tablespoon balsamic vinegar 2 teaspoon sesame oil 1 teaspoon ground cumin Heat water in a small saucepan to boiling. Remove from heat, add couscous and mix well. Cover and let stand for 5 minutes or until liquid is absorbed and couscous is tender. Add black beans and next 5 ingredients and mix well. Combine ricotta cheese, vinegar, oil and cumin and mix well. Combine couscous mixture and ricotta mixture. Spoon into an 11x7-inch baking dish sprayed with nonstick cooking spray. Bake uncovered at 350 degrees for 25 minutes or until heated through. Source : Weight Watchers BLACK & WHITE SUMMER BEAN SALAD 2 cup canned white beans, drained and rinsed 2 cup canned black beans, drained and rinsed 2 large fresh tomatoes, diced 2 small uncooked onions, diced 2 ribs uncooked celery, diced 2 tablespoons white wine vinegar 4 tablespoons fresh parsley, Italian, minced 1/4 teaspoon table salt, or more to taste 1/4 teaspoon black pepper, or more to taste In a large bowl, combine beans, tomato, onion and celery. Gently stir in vinegar and sprinkle with parsley. Season to taste with salt and pepper. Yields about 1 cup per serving Source: weightwatchers.com

3 COOL CRANBERRY CRISP 3 cups tart apples, chopped, unpeeled 2 cups raw cranberries 1 ¼ cup sugar 1 ½ cup quick-cooking oats, uncooked ½ cup light brown sugar, packed 1/3 cup flour ½ cup pecans, chopped 1 stick butter or margarine, melted Preheat oven to 350 degrees. Mix the first three ingredients and put into a 9x13 inch casserole dish. Mix the remaining ingredients and pour over the mixture in the casserole dish. Bake at 350 degrees for approximately one hour or until bubbly and light brown Source: recipe4living.com

4 TUESDAY, MARCH 12, 2013 Meatball Minestrone Ginger Carrots Apple, Celery, Raisin, Grape Salad Mint Chocolate Brownies HEARTY MINESTRONE Serving Size: 6 1 tablespoon salad oil 1 large onion chopped 7 cups beef broth 1 can stewed tomatoes -- (about 1 lb) 1 can red kidney beans -- (about 1 lb) 1/2 teaspoon oregano 1/2 teaspoon basil 1 cup carrots sliced 1 cup celery sliced 1 cup macaroni Spinach Meatballs 1 pkg spinach -- (10 0z) 1-1/2 pounds ground beef -- or ground turkey 1/3 cup bread crumbs 1 egg 1/2 teaspoon salt 1/4 teaspoon teaspoon pepper Add onion to oil in pan and cook, stirring occasionally until onion is soft (about 10 minutes). Stir in stock, tomatoes, beans and their liquid, oregano, and basil. Bring to a boil over high heat; reduce heat, cover and simmer for 10 more minutes. Add carrots and celery; cover and simmer for 10more minutes. Stir in macaroni; cover and simmer until macaroni is tender (about 10 more minutes). Skim and discard fat from soup; then add cooked meatballs and heat until steaming. Thaw 1 package (10 oz) frozen chopped spinach; squeeze out all liquid. Then combine with 1-1/2 lbs lean ground beef, 1/3 cup fine dry bread crumbs, 1 egg, 1/2 teaspoon salt and 1/4 teaspoon pepper until well blended. Shape into 1 inch balls. Place on an oiled cookie sheet and bake till browned in 350 degree oven, approximately minutes depending on size of the balls. They keep their round shape better when baked. Source: Judy Carney

5 GINGER CARROTS 6 cups sliced carrots -- (12 ounces) 1/2 cup reduced-sodium chicken broth 1/2 cup orange juice 2 teaspoons shredded fresh ginger or 1/4 teaspoon ground ginger 4 teaspoons margarine Combine carrots and broth in medium saucepan. Cover and simmer until almost tender, about 10 minutes. Add orange juice and ginger; simmer uncovered until carrots are tender, about 2 to 3 minutes more. Remove from heat; add margarine, stirring until melted. Source: Master Cook Serving Size: 12 APPLE, CELERY, RAISIN, GRAPE SALAD 8 apples -- diced into bite sized pieces 8 celery stalks -- diced into bite sized pieces 2 cups golden raisins 4 cups seedless grapes -- cut in halves 8 tablespoons mayonnaise 2 tablespoons cinnamon Mix fruit together with mayonnaise and cinnamon. Chill. Source: Master Cook

6 MINT CHOCOLATE BROWNIES brownie layer 2 squares unsweetened chocolate 1/2 cup butter 2 eggs 1 teaspoon peppermint extract 1/4 teaspoons baking powder 1/2 cup sifted all-purpose flour 1/2 cup chopped walnuts 2 second layer 1 stick butter 3 cups powdered sugar (1 box) 2 teaspoons peppermint extract 3 tablespoons half and half Brownies - Melt chocolate and butter over hot water or in microwave. Be careful not to burn. Beat eggs until frothy and stir in sugar, chocolate mixture and peppermint extract. Pour into greased 9- inch square pan. Bake at 350 degrees for minutes. Cool. Second Layer - Work butter into sugar. Add peppermint extract and half and half and stir until smooth. Spread on cooled brownie layer. Chill. Glaze - Melt 2 squares of unsweetened chocolate and 2 tablespoons butter in microwave. Mix thoroughly and spread over chilled layer. Chill. Source: Judy Carney

7 WEDNESDAY, MARCH 13, 2013 Beef Stroganoff Green Beams with Caramelized Onions Chick Pea & Tomato Salad Chocolate Chip Cookies BEEF STROGANOFF Serving Size: 6 1/3 cup flour -- white, or 50/50 (wheat & white) 1 teaspoon salt 2 pounds pepper steak -- cut in 2" strips 1 tablespoon margarine 1 large onion -- chopped 2 cups beef broth -- canned 2 cups mushrooms -- sliced 2/3 cup egg noodles -- wheat 6 ounces sour cream, imitation Combine flour, salt and beef in a large zip-lock plastic bag. Shake to coat beef w/ flour mixture. Start boiling water for the noodles. Melt margarine in a skillet. Add onion to skillet. Sauté 2 minutes or until tender. Add beef and flour mixture to skillet. Sauté until beef is browned, turning every once in a while. This step will go more quickly in a cast-iron skillet. Gradually add broth, scraping skillet to loosen browned bits. Add mushrooms. Cover and cook on low-medium heat, simmering, minutes until meat and mushrooms are tender. Depending on the cut of meat, times vary to achieve the ends you want - tender meat! Meanwhile, cook the noodles according to package directions. Remove skillet from heat. Gradually stir in sour cream. Cook, uncovered, with residual heat for 1 minute, or until heated through. IMPORTANT - DO NOT BOIL. Serve over cooked egg noodles. Source: "After the Diet," Azriela Jaffe

8 GREEN BEANS WITH CARAMELIZED ONIONS 2 pounds green beans -- trimmed 4 tablespoons light butter 8 medium shallots -- thinly sliced 1/4 teaspoon table salt -- or to taste 1/4 teaspoon black pepper -- or to taste 2 teaspoons lemon zest Steam green beans until tender, about 5 minutes. Run under cold water for 30 seconds; set aside. Melt butter in a nonstick skillet over medium heat. Add shallots and cook, stirring often, until golden brown, about 5 minutes (add a bit of water if necessary to prevent burning). Add green beans and toss until hot; season with salt and pepper, sprinkle with lemon zest and serve. Source: Master Cook Serving Size: 12 CHICK PEA AND TOMATO SALAD 2 cans garbanzo beans 2 large tomatoes -- chopped 12 green onion -- sliced, white part only 1 cucumber -- chopped 4 limes -- juice & pulp 2 tablespoons olive oil 4 teaspoons cumin seed pepper to taste Rinse and drain chickpeas. Shake dry. Mix in a bowl with tomato, onion, cucumber. Mix remaining ingredients in a small jar. Shake and pour over vegetable mixture. Refrigerate until serving time. Source: Master Cook

9 CHOCOLATE CHIP COOKIES Serving Size: /4 cup all-purpose flour 1 teaspoons baking soda 1 teaspoons salt 1 cup butter (2 sticks) 3/4 cup granulated sugar 3/4 cup packed brown sugar 1 teaspoons vanilla extract 2 large eggs 2 cups chocolate chips (12-oz. package) / semi-sweet 1 cup chopped nuts Preheat oven to 375 degrees. Combine flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto ungreased baking sheets. Bake for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Source: Nestlés

10 THURSDAY, MARCH 14, 2013 Barbecued Turkey Joes Foil-Herbed Roasted Potatoes Pear Salad with Walnuts & Goat Cheese Rugelach BARBECUED TURKEY JOES 2 pounds lean ground turkey 1 medium bell peppers, chopped 1 medium sweet red peppers, chopped 1 medium onions, chopped 2 cups barbecue sauce 1/4 teaspoons cayenne pepper 8 medium hamburger buns, mixed grain, sliced in half Brown turkey in a nonstick skillet coated with cooking spray, about 8-10 minutes. Drain off liquid. Add peppers and onion and cook until tender, about 3 minutes. Add barbecue sauce and cayenne pepper; heat thoroughly, stirring frequently, about 2 minutes. Top bottom half of buns with turkey mixture; cover with top half of bun and serve. Source: Master Cook FOIL HERBED ROASTED POTATOES 2 pounds potatoes -- Yukon Gold/cubed 4 tablespoons olive oil 4 sprigs rosemary 4 sprigs oregano 4 sprigs thyme 2 paprika, salt and pepper to taste Preheat the oven to 400 degrees F. Tear four large sheets of foil. Divide all ingredients among the four sheets of foil. Wrap up the potatoes, seal tightly. Put all packets on a baking sheet. Roast the potatoes in the oven for 35 minutes. Place one packet on each dinner plate and allow diners to open their packets. Source: The Diabetes Food and Nutrition Bible

11 PEAR SALAD WITH WALNUTS & GOAT CHEESE 2 pounds mixed salad greens 4 large pears -- pared, cored, halved, and sliced 1 cup balsamic vinaigrette 4 ounces crumbled goat cheese 1 cup walnuts -- chopped In salad bowl, combine greens and pears. Add dressing; toss lightly to coat. Sprinkle salad with cheese. Toss. Top with walnuts. Source: Pear Festival 2012 Serving Size: 12 RUGELACH 8 ounces cream cheese 2 sticks butter -- or margarine 2 cups flour 1 dash salt cinnamon sugar raisins -- dark chopped walnuts -- or pecans apricot preserves Mix cream cheese, butter (margarine) together with flour for dough Roll out dough to a rectangle shape about 1/8 inch to ¼ inch depending on your preference. Brush with melted butter. Spread apricot preserves. Sprinkle with cinnamon sugar mixture. You can use mini chocolate chips or shaved chocolate. Sprinkle nuts over the mixture. From the long side of the rectangle, start to roll the entire piece of dough over itself. Then slice the roll using a knife. About ½ inch pieces and place on cookie sheet. Cook at 350 degrees Bake about minutes or until brown. Source: Judy Carney

12 FRIDAY, MARCH 15, 2013 Beef Stew Spinach Salad Lemon Squares BEEF STEW Serving Size: 6 2 cans cream of mushroom soup -- Campbell's 2 cans French onion soup -- Campbell's 7 cups beef broth 1/2 pound beef stew meat -- should be about 1 1/2" squares 3/4 pound green beans -- fresh; snapped to about 1" in length 2 potatoes -- Washed with skin on & cut into large squares 4 carrots -- peeled and cut to about ¾-1 inch 1 chopped onion 12 pounds mushrooms -- quartered (add these during the last hour of cooking) Brown the meat pieces in a skillet on the stove. If you have a crock pot you can use that or a Dutch oven. Put the browned meat into the crock pot or the Dutch oven. Toss all of the other vegetables into this pot. Pour the cream of mushroom soup and the French onion soup and beef broth over everything. If you use a crock pot put it on low for at least 4 hours or until vegetables are done (when you can stick a fork or knife into one and it is soft but not mushy) If you use a Dutch oven cook, at a very low temperature (325 degrees) for about 4 hours and check. It might take longer. Source: Judy Carney

13 SPINACH SALAD Serving Size: 6 1 pound fresh spinach 1/2 cup sliced green onions 1/4 cup olive oil 2 tablespoons wine vinegar 6 mushrooms -- sliced 1 tablespoon lemon juice 1/2 teaspoon sugar twin dash pepper 1 hard-boiled egg -- sliced 1/2 cup pine nut 1/4 teaspoon lemon peel -- optional Tear washed spinach into pieces. Add green onions. Chill in refrigerator. Combine olive oil, wine vinegar, lemon juice, sugar twin, salt, pepper, lemon peel. Mix w/ a wire whisk. Pour over mushrooms. Marinate for 5-30 minutes. Toss dressing, mushrooms, spinach and green onions. Sprinkle sliced (or grated) egg over the top of salad. Serve. Source: Marge Singer

14 LEMON SQUARES Serving Size: 12 1 cup margarine -- cut-up 1/2 cup powdered sugar 2 cups flour 4 eggs 2 cups sugar 1/3 cup lemon juice 1/4 cup flour 1/2 teaspoon baking powder Sift together margarine, powdered sugar, flour, and salt. Put in Cuisinart and make soft dough. Put into 9" x 13" pan. Bake 25 minutes at 350 degree oven. While crust is baking, blend, eggs, sugar, lemon juice, flour, and baking powder. Pour over baked crust and bake at 350 degrees for 25 minutes.