A mealplan thatfits your family s taste and needs!

Transcription

1 A mealplan thatfits your family s taste and needs!

2 Grilled Mexican Flank Steak Marinate Time: 30 minutes Prep + Cook: 20 minutes # of Servings: 6 Flank steak is an inexpensive cut of meat that takes well to the high heat of the grill or broiler. I think it s best with an acidic marinade to help tenderize the meat, and if you can let it marinate for a few hours, or even up to 2 days, all the better. You can easily turn the steak into fajitas by serving it with tortillas, sour cream, guacamole, salsa, cheese, cilantro, etc. Serve it with grilled bread and grilled broccoli. 1 1/2-2 lbs. flank steak (also called skirt steak) 2 limes, juice only, about 1/4 cup 2 Tbsp. extra virgin olive oil 1 tsp. salt Ingredients for side dish - Easiest Grilled Corn 4 ears corn 1 1/2 tsp. butter, melted, or butter-flavored nonstick cooking spray 1 Tbsp. chili powder 1 tsp. ground cumin 1 tsp. dried oregano 1 tsp. smoked paprika Put the steak in a large flat dish with sides and poke some holes in the meat with the tines of a fork. In a measuring cup or bowl whisk together the remaining ingredients and pour them over the meat, and flip it several times to coat it. Marinate it, refrigerated, for at least 30 minutes and up to 2 days, flipping it occasionally. When you are ready to cook it, preheat the grill (or broiler) to medium-high heat. (Meanwhile, get the bread and the broccoli ready for the grill, if you are serving them.) Grill the meat for 4 minutes per side for medium-rare (which is perfection, in my opinion) or 6 for medium. (Meanwhile, grill the bread and the broccoli.) Transfer the steak to a cutting board and let it rest for 10 minutes if time allows, then slice it thinly across the grain and serve it immediately or refrigerate it for up to 3 days. Slow Cooker Directions: There's no need to marinate in advance. Combine all ingredients except the steak in the slow cooker and stir to combine well. Add the steak, turning several times to be sure it's well coated. Cook on low for 4-5 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, make the marinade and marinate the meat in the refrigerator, or fully prepare and refrigerate the steak. Flavor Booster: Add ¼ - ½ tsp. of cayenne pepper to the dry spices. Tip: Scramble recipe tester Greg Kershner suggests using any leftover flank steak for breakfast: Dice leftover steak and scramble with eggs, onions and cheese. Wrap in tortillas and serve with salsa for a Mexican twist. Serve with Easiest Grilled Corn Preheat the grill to medium-high heat. Peel the husk and silk off the corn. Melt the butter (unless you are using the spray) and brush it on the corn, or spray the corn evenly with the butter-flavored spray. Grill the corn for minutes directly on the grates, turning occasionally until it is browned or blackened in spots. Serve it immediately seasoned with a little salt or fresh lime juice, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 218, Total Fat: 11g, 16.5%; Saturated Fat: 4g, 18.5%; Cholesterol: 55mg, 18%; Sodium: 256mg, 10.5%; Total Carbohydrate: 2g, 0.5%; Dietary Fiber: 1g, 2%; Sugar: 0g; Protein: 28g Nutrition with side dish(es): Calories 288, Total Fat: 13g, 19%; Saturated Fat: 5g, 23%; Cholesterol: 59mg, 19%; Sodium: 259mg, 10.6%; Total Carbohydrate: 16g, 5%; Dietary Fiber: 3g, 9%; Sugar: 3g; Protein: 30g Weight Watcher Points: 6 - Weight Watcher Points(+Sides): 8 Copyright 2014 The Six O'Clock Scramble page 1 / 6

3 Shrimp, Mango and Avocado Salad with Lime Prep + Cook: 30 minutes # of Servings: 4 Serving Size: about 1 1/2 cups My husband Andrew couldn t get enough of this tangy and colorful salad, inspired by a recipe by Stephanie Witt Sedgwick in the Washington Post. It would also be great for a potluck as long as you keep it cool. This is also good with about a cup of peeled and diced cucumber tossed in. Scramble recipe tester extraordinaire, Sandra Simmons, said, AVIVA! WOW! This is so delicious! Would not change a thing! Serve it with a warm boule (round loaf of French bread). 1 Tbsp. extra virgin olive oil 1/4 tsp. salt 1 lime, juice only, about 1/4 cup 2 Tbsp. fresh cilantro, chopped 1 mango, peeled and diced Ingredients for side dish - Whole Grain Baguette 1 whole grain baguette 1/4 red onion, finely diced 1 avocado, peeled and diced 1 jalapeno pepper, seeded, halved and thinly sliced (optional) 1 lb. cooked shrimp, peeled and deveined, or use lobster or crab (Warm the bread, if you are serving it, if desired.) Combine all the ingredients in a medium salad bowl. If time allows, let the salad sit for 10 minutes to meld the flavors. Serve immediately or refrigerate for up to 24 hours. Do Ahead or Delegate: Cook the shrimp if necessary, peel and dice the mango, dice the onion, seed, halve and slice the jalapeño pepper, if using, chop the cilantro, juice the lime, or fully prepare and refrigerate the salad. Flavor Booster: Use the optional jalapeño pepper and use the zest of the lime. Tip: To determine whether or not a mango is ripe, use your nose a ripe mango will have a slightly fragrant aroma. Ripe mangos can be stored in the refrigerator for up to a week. Serve with Whole Grain Baguette Warm the baguette in a 300 degree oven for about 5 minutes, and slice it. Alternatively, brush thin slices of the baguette with olive oil and toast or broil them for a few minutes until they are lightly browned and crispy. Nutritional Information Per Serving (% based upon daily values): Calories 261, Total Fat: 11g, 16.5%; Saturated Fat: 2g, 8%; Cholesterol: 173mg, 57.5%; Sodium: 319mg, 13.5%; Total Carbohydrate: 18g, 6%; Dietary Fiber: 4g, 15.5%; Sugar: 10g; Protein: 25g Nutrition with side dish(es): Calories 401, Total Fat: 12g, 18.5%; Saturated Fat: 2g, 8%; Cholesterol: 173mg, 57.5%; Sodium: 629mg, 26.5%; Total Carbohydrate: 47g, 18%; Dietary Fiber: 7g, 27.5%; Sugar: 12g; Protein: 31g Weight Watcher Points: 7 - Weight Watcher Points(+Sides): 10 Copyright 2014 The Six O'Clock Scramble page 2 / 6

4 Caramelized Tofu and Broccoli Stir-Fry Prep + Cook: 20 minutes # of Servings: 4 My friend and food writer, April Fulton, shared her wonderful recipe for this savory and healthy meatless dish. If you don t like tofu, use chicken or beef instead. Serve it with white or brown rice and orange slices. 15 oz. extra-firm tofu, or use boneless chicken or beef 2 Tbsp. coconut or peanut oil 1 tsp. minced garlic, (1-2 cloves) 1/2 cup pecans, coarsely chopped 2 Tbsp. brown sugar Ingredients for side dish - Brown or White Rice 1-2 cup quick-cooking brown rice or regular white rice 3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) 1/4 tsp. crushed red pepper flakes (optional) 1 head broccoli, cut into florets (about 3 cups) 1/2 red bell pepper, cut into thin 1-inch long strips 1/2 red onion, thinly sliced (Start the rice first, if you are serving it.) Drain the tofu and wrap it in a clean dishcloth to draw out the extra water. Cut the tofu into 3 crosswise slices, and cut those slices into 3 or 4 long strips. In a large skillet, heat the oil over medium-high heat. Add the tofu strips and cook them without stirring for about 3 minutes until they have browned on the bottom. Flip the tofu (tongs work well for this) and add the garlic and pecans, stirring them for a minute until the garlic becomes fragrant. Add the sugar, 1 1/2 Tbsp. soy sauce, and the red pepper flakes (optional) and stir until the sugar blends with the rest of the ingredients. Remove the tofu and nuts to a plate, allowing some of the sauce to remain in the pan. Add the broccoli, red pepper strips, onions, and the remaining soy sauce and cook for 3 4 minutes until they are tender. (Meanwhile, slice the oranges, if you are serving them.) Add the tofu and other ingredients back into the skillet to heat them through, and serve immediately. Do Ahead or Delegate: Drain, wrap and slice the tofu or slice the chicken or beef into strips if you are using it and refrigerate, peel the garlic, chop the pecans, cut the broccoli, slice the bell pepper and the onion. Flavor Booster: Serve with extra soy sauce and/or Asian chili garlic sauce. Tip: Beware of the sodium content (and of course calories and fat) in restaurant foods! According to a Cambridge University study, restaurant-industry supported logos used to point out healthier choices on menus use guidelines that are more generous than recommendations by the USDA. The biggest discrepancy in this area is sodium. All the more reason to plan ahead and eat healthier meals at home. Serve with Brown or White Rice Prepare the rice according to package directions. Nutritional Information Per Serving (% based upon daily values): Calories 295, Total Fat: 19g, 29%; Saturated Fat: 5g, 22.5%; Cholesterol: 0mg, 0%; Sodium: 276mg, 11.5%; Total Carbohydrate: 19g, 6.5%; Dietary Fiber: 6g, 23.5%; Sugar: 8g; Protein: 15g Nutrition with side dish(es): Calories 457, Total Fat: 20g, 31%; Saturated Fat: 6g, 26.5%; Cholesterol: 0mg, 0%; Sodium: 283mg, 12.5%; Total Carbohydrate: 53g, 13.5%; Dietary Fiber: 9g, 34.5%; Sugar: 9g; Protein: 19g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 12 Copyright 2014 The Six O'Clock Scramble page 3 / 6

5 Healthy Fettuccine Alfredo with Cherry Tomatoes Prep + Cook: 30 minutes # of Servings: 6 Serving Size: 1 3/4 cups Our daughter Celia loves creamy Alfredo sauce but we know it s not the healthiest choice. So I created a recipe for an Alfredo sauce that tastes rich but is low in saturated fat and high in protein and calcium. Celia suggested adding the cherry tomatoes to give it a touch of sweet juiciness. Scramble recipe tester Nikki Wolf said, Alfredo sauce is normally it is so fat and calorie laden due to the butter and heavy cream -- this was just as delicious, maybe even more so, and I felt much better about serving it to my family. Serve it with Swiss chard with garlic. 1/2 cup cashews 16 oz. whole wheat fettuccine 1 Tbsp. butter 2 tsp. minced garlic, (about 4 cloves) 1 cup whole milk ricotta cheese, or use part skim 1/4 cup grated Parmesan cheese 1/2 tsp. salt 8 oz. cherry tomatoes, halved or quartered 1/4 cup fresh basil leaves, thinly sliced, or use fresh parsley Ingredients for side dish - Baby Greens with Sliced Peach and Pecans 5-7 oz. baby salad greens 4 tsp. pecans, coarsely chopped or broken and lightly 1 peach, sliced toasted 2-4 Tbsp. vinaigrette dressing, to taste In a small bowl, cover the cashews with water (about 1/3 cup) and heat it in the microwave for seconds until the water is hot. Set it aside. Cook the pasta in salted water according to the package directions until it is al dente. Scoop out 1/2 cup of the boiling water before draining the pasta and set it aside. (Meanwhile, start the Swiss chard, if you are serving it.) When the pasta goes in the water, melt the butter in a small skillet over medium heat, and when it is melted, add the garlic. Sauté it for 30 seconds-1 minute until it is fragrant, and remove it from the heat. In a blender or food processor, combine the butter and garlic, the ricotta and Parmesan cheese, the salt, cashews and their soaking water, and 1/4 cup of the water reserved from the boiling pasta, and blend until smooth (if it is too thick, add the additional reserved water). Return the drained pasta to the pot (or transfer it to a large metal bowl), letting some water cling to the noodles, toss it with the Alfredo sauce, and stir in the tomatoes and basil. Serve it immediately, seasoning it with black pepper to taste at the table. (It will thicken if you don't serve it immediately.) Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking (don t forget to reserve 1/4 cup of the pasta s cooking water), peel the garlic, grate the Parmesan cheese if necessary and refrigerate, halve or quarter the tomatoes. Flavor Booster: Serve the dish with freshly ground pepper or sprinkled with crushed red pepper flakes at the table. Tip: Cashews, which are rich in iron, phosphorus and zinc, are a great source of protein. While tasty nuts have a high fat content, the great majority of this fat is heart-healthy monounsaturated fat, similar to the fats found in olive oil. Serve with Baby Greens with Sliced Peach and Pecans Toss the greens with the peaches, pecans and vinaigrette. Nutritional Information Per Serving (% based upon daily values): Calories 436, Total Fat: 15g, 22%; Saturated Fat: 7g, 32%; Cholesterol: 30mg, 10%; Sodium: 304mg, 12.5%; Total Carbohydrate: 64g, 21%; Dietary Fiber: 7g, 28.5%; Sugar: 2g; Protein: 20g Nutrition with side dish(es): Calories 502, Total Fat: 19g, 27%; Saturated Fat: 7g, 33%; Cholesterol: 30mg, 10%; Sodium: 321mg, 13.5%; Total Carbohydrate: 73g, 24%; Dietary Fiber: 10g, 39.5%; Sugar: 7g; Protein: 21g Weight Watcher Points: 12 - Weight Watcher Points(+Sides): 14 Copyright 2014 The Six O'Clock Scramble page 4 / 6

6 Indian Summer Vegetable Stew Prep: 25 minutes Cook: 20 minutes Total: 45 minutes # of Servings: 6 Serving Size: about 2 cups I was thrilled by how much my family loved this stew, especially because I served it as a cleansing meal after a vacation weekend of overindulgence. You can vary the vegetables zucchini, potatoes, or eggplant would all work well, and you could even stir in some shrimp for the last few minutes until they turn pink. Recipe tester Greg Kershner took it on a camping trip and said it was a great alternative to burgers and dogs, and that his daughter ate 3 bowls. Serve it over couscous and with Blueberry Raspberry Oatmeal Muffins for dessert. 2 Tbsp. extra virgin olive oil 1 red onion, finely diced 1 tsp. minced garlic, (about 2 cloves) 1 Tbsp. garam masala (an Indian spice blend), or use 1 Tbsp. curry powder and 1/4 tsp. cinnamon and/or cardamom 1 head cauliflower, cut into florets 2 carrots, halved and sliced 1 red bell pepper, finely diced 5 tomatoes, chopped 15 oz. canned chickpeas (garbanzo beans), drained and rinsed, or use 1 1/2 cups cooked chickpeas 3/4 tsp. salt 1/4 tsp. black pepper 2 Tbsp. barbecue sauce, or use red pasta sauce 3/4 cup plain nonfat Greek yogurt, or use sour cream, for serving (optional) Ingredients for side dish - Bulgur Wheat 1 1/2 cups bulgur wheat or use quick-cooking brown rice 3 cups reduced-sodium chicken or vegetable broth, or use water or combination or water and broth (Start preparing the muffins first, if you are serving them.) Heat a large Dutch oven or deep skillet over medium heat, add the oil, and when it is hot, add the onions and garlic, and sauté them for 2 3 minutes until the onions are tender. Add the garam masala and cook it for 1 more minute. Stir in the cauliflower, carrots and bell peppers, then add 2 cups of water, increase the heat to medium-high and bring it to a boil. Cover, reduce the heat, and simmer it for 5 minutes. Add the tomatoes, chickpeas, salt and pepper and cover and simmer it for more minutes until the vegetables are tender, stirring occasionally. (Meanwhile, prepare the couscous if you are serving it.) Remove the cover and stir in the barbecue sauce, and heat it through for another minute. Serve it immediately, with a little Greek yogurt stirred in, if desired, or refrigerate it for up to 3 days, or freeze it for up to 3 months. Slow Cooker Directions: Omit the oil. Place all ingredients except the yogurt into the slow cooker and cook on low for 8-10 hours or on high for 4-5 hours. Serve with yogurt as directed. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Dice the onion and the bell pepper, peel the garlic, cut the cauliflower, halve and slice the carrots, chop the tomatoes, cook the chickpeas if necessary. Flavor Booster: Use extra garlic and garam masala or curry powder. Tip: To make chickpeas in the slow cooker, soak 1 lb. dried beans in cold water for a few hours or overnight and drain them. This is not necessary but it may reduce the beans gassy effect when you eat them. Put the drained (or dry) beans in the slow cooker and cover them with water until they are immersed. Add seasonings as desired. I recommend 1 2 tsp. of salt and then 1 2 tsp. of cumin if desired. Cook them on low for 7 10 hours until the beans are tender. Drain and freeze or refrigerate them in 1 1/2 cup increments. (Measure the beans before freezing them because they are very hard to separate when frozen.) Serve with Bulgur Wheat In a medium saucepan, combine the bulgur wheat and the broth or combination of broth and water. Bring it to a boil, cover, and simmer it for 15 minutes until it is tender. Or, prepare quick-cooking brown rice according to package directions, using the broth or water. Nutritional Information Per Serving (% based upon daily values): Calories 195, Total Fat: 6g, 9%; Saturated Fat: 1g, 3.5%; Cholesterol: 0mg, 0%; Sodium: 489mg, 20.5%; Total Carbohydrate: 31g, 19%; Dietary Fiber: 8g, 31.5%; Sugar: 11g; Protein: 7g Nutrition with side dish(es): Calories 346, Total Fat: 7g, 10%; Saturated Fat: 1g, 3.5%; Cholesterol: 0mg, 0%; Sodium: 564mg, 23.5%; Total Carbohydrate: 65g, 30%; Dietary Fiber: 16g, 64.5%; Sugar: 11g; Protein: 13g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 9 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 1 1/2 tsp. + 1 Tbsp. butter (1S) (4) 5 Tbsp. extra virgin olive oil (1) (2) (5) 2 Tbsp. coconut or peanut oil (3) 2-4 Tbsp. vinaigrette dressing (4S) Spices 2 1/2 tsp. salt (1) (2) (4) (5) 1 tsp. dried oregano (1) * 1/4 tsp. crushed red pepper flakes (optional) (3) 1/4 tsp. black pepper (5) 3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (3) 2 Tbsp. brown sugar (3) 4 tsp. minced garlic (3) (4) (5) 1 tsp. ground cumin (1) 1 Tbsp. garam masala (an Indian spice blend) (5) 1 Tbsp. chili powder (1) 1 tsp. smoked paprika (1) Meat and Fish 1 lb. cooked shrimp (2) 1 1/2-2 lbs. flank steak (also called skirt steak) (1) Refrigerated/Frozen Section 1/4 cup grated Parmesan cheese (4) 1 cup whole milk ricotta cheese (4) Produce 2 carrots (5) 1 3/4 red onions (2) (3) (5) 1 1/2 red bell peppers (3) (5) * 1 jalapeno pepper (optional) (2) 5 tomatoes (5) 8 oz. cherry tomatoes (4) 5-7 oz. baby salad greens (4S) 1/4 cup fresh basil leaves (4) Shelved Items 1 whole grain baguette (2S) 1-2 cup quick-cooking brown rice or regular white rice (3S) 1 1/2 cups bulgur wheat or use quick-cooking brown rice (5S) 16 oz. whole wheat fettuccine (4) 3 cups reduced-sodium chicken or vegetable broth (5S) * 3/4 cup plain nonfat Greek yogurt (optional) (5) 15 oz. extra-firm tofu (3) 2 Tbsp. fresh cilantro (2) 1 head broccoli (3) 4 ears corn (1S) 1 head cauliflower (5) 1 avocado (2) 3 limes (1) (2) 1 peach (4S) 1 mango (2) 2 Tbsp. barbecue sauce (5) 15 oz. canned chickpeas (garbanzo beans) (5) 1/2 cup + 4 tsp. pecans (3) (4S) 1/2 cup cashews (4) The above ingredients will make (1) = Grilled Mexican Flank Steak, (1S) = Easiest Grilled Corn, (2) = Shrimp, Mango and Avocado Salad with Lime, (2S) = Whole Grain Baguette, (3) = Caramelized Tofu and Broccoli Stir-Fry, (3S) = Brown or White Rice, (4) = Healthy Fettuccine Alfredo with Cherry Tomatoes, (4S) = Baby Greens with Sliced Peach and Pecans, (5) = Indian Summer Vegetable Stew, (5S) = Bulgur Wheat, * - Includes ingredients that are optional. Copyright 2014 The Six O'Clock Scramble page 6 / 6

8 Join the Scramble to start enjoying stress-free dinner time