Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate a little faster? Use the bookmarks! Bookmarks: In many cases you ll see the little bookmarks icon as soon as you open your menu bundle, just click to open. Then you can select the menu you want to look at. The bookmark icon should be in the gray strip on the left side of your window. (It may be on the bottom on some platforms.) If you don t have a gray strip, you can open it by hovering at the bottom of the window to show a small panel, and clicking Show Acrobat Toolbar. Open the bookmarks tab to quickly select your favorite menus. Hovering your mouse over the center bottom of the page brings up a small panel that has an open bookmarks option, if you don t see the sidebar. Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.
Printing? Be sure to select the page range you want to print. If you just hit print you ll print everything. On an ipad? Make sure you have Adobe Reader installed. It s free in the App store. With Adobe Reader installed, select the pdf file, and open in Adobe Reader. It should automatically save to your Adobe Reader documents on your ipad. You can then open your menu through Adobe Reader. (With the file open, there s even an option in the upper right corner to email the file to yourself.) If you get a screen that says "for the best experience, open this.pdf portfolio in Acrobat X or Adobe Reader X, or later" simply tap on the page and click "open in" (top right-hand corner of the screen) and choose Adobe Reader. Having trouble? Make sure you have the latest version of Adobe Reader installed on your computer free from Adobe.com If you are on a Mac be sure you re viewing this in Adobe. Macs will default to the Preview application. On the internet? Try using a different browser. If it s not working in chrome, it may work in firefox or internet explorer. The bookmarks may not show inside your browser (we have seen this in firefox), just save to your computer, and when you view it with Adobe Reader (and not your browser) it should work. Need more help? We re here to help you with all your dinner needs. Visit our website at www.savingdinner.com for all of the details and any assistance you need. Enjoy your menus! Love, Leanne
Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Chicken with Tomatillo Avocado Salsa, add a side of brown rice and a big salad Day 2: Roasted Squash with Beef Filling, with a big salad of mixed baby greens and some garlic toast Day 3: Creamy Carrot Soup, serve a big spinach salad on the side Day 4: Broccoli Rabe with Spicy Sausages, add baked sweet potatoes Day 5: Salmon with Roasted Eggplant Yogurt Sauce, along with steamed new potatoes and green beans Day 6: Southwestern Stew, add a relish tray some warm, buttered corn muffins SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 pounds extra-lean ground beef [D2] 12 links spicy sausage [D4] [D6] 6 boneless skinless chicken breast halves [D1] 6 (6-ounce) salmon steaks (or buy frozen) [D5] CONDIMENTS Olive oil [D1][D2][D3][D4][D5][D6] Hot sauce [D6] **Red wine vinaigrette [D2] **Salad dressing(s) (your choice) [D1] [D3] CANNED GOODS Low sodium vegetable broth, or use homemade (6 cups) [D3] 2 (15-ounce) cans plum tomatoes [D6] Volume 13, Week 47 PRODUCE Onions (1 large and 1 small) [D2] [D6] Red onions (1 small) [D1]**Additional [D2] Garlic (16 cloves) [D2][D4][D5][D6]**[D2] Leeks (2 large) [D3] Green onions (2) [D6] New potatoes (1 pound) [D6]**[D5] Carrots (2 pounds) [D3] **[D6] Acorn squash (6) [D2] Eggplant (1 medium) [D5] Broccoli rabe or broccoli (2 pounds) [D4] Tomatillos or tomatoes (1 pound) [D1] Red bell peppers (1 large) [D6] Avocados (1) [D1]**Additional[D2] Serrano chili peppers (1) [D1] Parsley (1 cup chopped) [D2] [D5] Cilantro (1 1/4 cups chopped) [D1] [D6] Lemons (1 whole plus 1 tablespoon juice) [D1] [D3] Limes (1) [D1] **Sweet potatoes [D4] **Celery [D6] **Jicama [D6] **Tomatoes **Green beans [D5] **Spinach [D3] **Mixed baby greens [D2] **Lettuce (not Iceberg, no nutrition) [D1] **Salad veggies (your choice) [D1] GLUTEN FREE Sausages [D4] [D6] Hot sauce [D6] Vegetable broth [D3] Canned tomatoes [D6] Baguette [D3] DRY GOODS Brown rice (2 cups cooked) [D2] **Additional [D1] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Thyme [D2] Ground cumin [D3][D5] Crushed red pepper flakes [D4] [D6] **Garlic powder DAIRY/DAIRY CASE Whole milk yogurt (1 cup) [D5] Ricotta cheese (1 cup) [D3] Goat cheese (1/2 cup) [D3] Parmigiano-Reggiano cheese (1 1/2 cups freshly grated) [D2] **Butter, unsalted [D2] FREEZER 6 (6-ounce) salmon steaks (if not using fresh) [D5] Whole kernel corn (3 cups) [D6] BAKERY Baguette (6 thick slices) [D3] **Bread for garlic toast [D2] **Corn muffins [D6] VEGETARIAN Non-breaded faux chicken patties [D1] TVP crumbles [D2] Tempeh [D5] Soy sausage or additional eggplant [D4] [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Classic Menu-Mailer Volume 13, Week 47
DO-AHEAD TIP: Marinate chicken for 20 minutes (see recipe). 6 boneless skinless chicken breast halves 2 tablespoons olive oil Juice of 1 lemon 1 pound tomatillos, husked and chopped (or use tomatoes) Grilled Chicken with Tomatillo Avocado Salsa Day 1 - Serves 6 1 cup chopped cilantro 1 avocado, pitted, peeled and diced 1 small red onion, minced 1 Serrano chili pepper, de-seeded and diced Juice of 1 lime COOKING INSTRUCTIONS: Place chicken on a large plate; coat with olive oil, lemon juice, salt and pepper then cover and refrigerate for 20 minutes. On an indoor grill pan, cook chicken over medium heat for 8 minutes per side or until browned and juices run clear. Prepare salsa: In a food processor or blender, add next 6 ingredients (tomatillos through lime juice) and salt and pepper to taste. Serve chicken with salsa. SERVING SUGGESTION: Brown rice and a big salad. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time as necessary. GLUTEN FREE: No changes necessary. NUTRITION: 399 Calories; 13g Fat (29.6% calories from fat); 54g Protein; 16g Carbohydrate; 3g Dietary Fiber; 132mg Cholesterol; 155mg Sodium. Exchanges: 7 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 Fat. Classic Menu-Mailer Volume 13, Week 47
DO-AHEAD TIP: Cook brown rice. 4 tablespoons olive oil, divided 6 acorn squash, tops removed then halved lengthwise and de-seeded 4 cloves garlic, minced 1 small onion, diced Roasted Squash with Beef Filling Day 2 - Serves 6 COOKING INSTRUCTIONS: Preheat the oven to 450 degrees. 2 pounds extra-lean ground beef 1/2 cup chopped parsley 1 tablespoon dried thyme 2 cups cooked brown rice 11/2 cups freshly grated Parmigiano-Reggiano cheese, divided On a large baking sheet, place acorn squash, flesh sides up; drizzle with 2 tablespoons of olive oil then season with salt and pepper. Bake for 25 to 30 minutes or until fork-tender. In a large skillet, heat remaining 2 tablespoons of olive oil over medium heat; sauté garlic and onion for 3 to 5 minutes or until onion is soft. Add ground beef and parsley; cook and stir for 8 to 10 minutes or until ground beef has browned; transfer to a large bowl. Add brown rice and 1 cup of grated cheese to the bowl; blend well then spoon mixture into the squash halves. Top with remaining 1/2 cup of grated cheese then bake for 15 minutes. SERVING SUGGESTION: A big salad of mixed baby greens, sliced red onion, avocado and tomato, tossed with red wine vinaigrette. Add some garlic toast. VEGETARIAN: Instead of ground beef, use TVP crumbles. GLUTEN FREE: No changes necessary. NUTRITION: 515 Calories; 13g Fat (22.1% calories from fat); 15g Protein; 89g Carbohydrate; 7g Dietary Fiber; 26mg Cholesterol; 42mg Sodium. Exchanges: 5 1/2 Grain (Starch); 1 Lean Meat; 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 13, Week 47
3 tablespoons olive oil 2 large leeks, diced (white and light green parts only) 2 pounds carrots, peeled and diced 2 teaspoons ground cumin Creamy Carrot Soup Day 3 - Serves 6 6 cups low sodium vegetable broth, or homemade 1 cup Ricotta cheese 1 tablespoon lemon juice 6 thick slices baguette, toasted 1/2 cup goat cheese COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat until hot; sauté leeks and carrots for10 minutes or until soft. Add cumin, broth, salt and pepper; bring mixture to a boil for 3 to 4 minutes then continue to cook over medium heat for 20 minutes. In a blender or with an immersion blender, puree soup and Ricotta cheese until smooth. Cook over low heat for 3 to 4 minutes then stir in lemon juice. Serve soup with baguette spread with goat cheese. SERVING SUGGESTION: Serve a big spinach salad on the side. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth and baguette are gluten free. Nutrition: 371 Calories; 17g Fat (39.5% calories from fat); 23g Protein; 35g Carbohydrate; 9g Dietary Fiber; 31mg Cholesterol; 791mg Sodium. Exchanges: 1 Grain (Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. 4 tablespoons olive oil 2 pounds broccoli rabe, cut into1-inch pieces (or use regular broccoli) 4 garlic cloves, minced Broccoli Rabe with Spicy Sausages Day 4 - Serves 6 1/4 cup water 1 teaspoon crushed red pepper flakes (or to taste) 6 links spicy sausages COOKING INSTRUCTIONS: In a large skillet with a tight-fitting lid, heat the olive oil over medium heat; sauté broccoli rabe, garlic, salt and pepper for 5 minutes. Add the water to the pan then reduce skillet heat to low; cover and cook for 15 to 20 minutes or until broccoli is fork-tender. Remove from pan and toss with crushed red pepper flakes. In a large indoor grill pan, grill sausages over medium heat for 6 to 7 minutes per side until cooked through. Serve with broccoli rabe. SERVING SUGGESTION: Add baked sweet potatoes. VEGETARIAN: Use soy sausage or grilled eggplant. KOSHER: Use turkey sausage. GLUTEN FREE: Make sure sausages are gluten free. NUTRITION: 83 Calories; 9g Fat (96.2% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 2 Fat. Classic Menu-Mailer Volume 13, Week 47
4 tablespoons olive oil, divided 1 medium eggplant, halved lengthwise 4 cloves garlic, minced 1 teaspoon ground cumin Salmon with Roasted Eggplant Yogurt Sauce Day 5 - Serves 6 COOKING INSTRUCTIONS: Preheat oven to 450 degrees. 1/2 cup chopped parsley 1 cup whole milk yogurt 6 (6-ounce) salmon steaks Coat a medium roasting pan with 1 tablespoon of olive oil; place eggplant halves on pan, cut sides down; roast for 15 minutes then remove from oven, allow to cool then scoop out the flesh and discard the skin. In a medium skillet, heat 1 tablespoon of olive oil; sauté garlic for 2 minutes. Add cumin and parsley; sauté for 1 to 2 minutes or until parsley has wilted. In a blender or food processor, add eggplant, garlic, cumin, parsley, yogurt, salt and pepper; pulse for 1 to 2 minutes or until smooth. Coat a large roasting pan with remaining 2 tablespoons of olive oil. Add salmon steaks; bake for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve with eggplant sauce. SERVING SUGGESTION: Steamed new potatoes and steamed green beans. VEGETARIAN: Use tempeh instead of salmon. KOSHER: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: 394 Calories; 18g Fat (42.8% calories from fat); 48g Protein; 8g Carbohydrate; 2g Dietary Fiber; 123mg Cholesterol; 177mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 13, Week 47
2 tablespoons olive oil 6 links spicy sausage, cut into 1-inch pieces 1 large onion, diced 4 cloves garlic, minced 2 medium green onions, minced 1 teaspoon crushed red pepper flakes (or to taste) 1 large red bell pepper, de-seeded, de-ribbed and diced Southwestern Stew Day 6 - Serves 6 1 pound new potatoes, peeled and diced 2 (15-ounce) cans plum tomatoes, chopped 3 cups frozen whole kernel corn, thawed 1/4 cup chopped cilantro 1 teaspoon hot sauce (or to taste) COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat until hot. Add sausage, onion, garlic and scallions; cook for 5 to 7 minutes or until browned. Transfer to a large crock cooker. Add remaining ingredients (crushed red pepper flakes through hot sauce); stir to combine. Cover and cook on LOW for 7 hours or until sausage is cooked through. SERVING SUGGESTION: A relish tray of carrot, celery and jicama sticks.add some warm, buttered corn muffins. VEGETARIAN: Use soy sausage, or skip. KOSHER: Use turkey sausage. GLUTEN FREE: Make sure canned tomatoes and hot sauce are gluten free. NUTRITION: 189 Calories; 5g Fat (23.3% calories from fat); 5g Protein; 35g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 30mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1 Fat. Classic Menu-Mailer Volume 13, Week 47
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken with Tomatillo Avocado Salsa, add a side of brown rice and a big salad Day 2: Roasted Squash with Beef Filling, with a big salad of mixed baby greens and some garlic toast Day 3: Creamy Carrot Soup, serve a big spinach salad on the side Day 4: Broccoli Rabe with Spicy Sausages, add baked sweet potatoes Day 5: Salmon with Roasted Eggplant Yogurt Sauce, along with steamed new potatoes and green beans Day 6: Southwestern Stew, add a relish tray some warm, buttered corn muffins SHOPPING LIST: MEAT/POULTRY/SEAFOOD 3/4 pound extra-lean ground beef [D2] 4 links spicy sausage [D4] [D6] 2 boneless skinless chicken breast halves [D1] 2 (6-ounce) salmon steaks (or buy frozen) [D5] CONDIMENTS Olive oil [D1][D2][D3][D4][D5][D6] Hot sauce [D6] **Red wine vinaigrette [D2] **Salad dressing(s) (your choice) [D1] [D3] CANNED GOODS Low sodium vegetable broth, or use homemade (2 cups) [D3] 1 (15-ounce) cans plum tomatoes [D6] DRY GOODS Brown rice (3/4 cup cooked) [D2] **Additional [D1] Volume 13, Week 47 PRODUCE Onions (1 1/3 small) [D2] [D6] Red onions (1/3 small) [D1]**Additional [D2] Garlic (6 cloves) [D2][D4][D5][D6]**[D2] Leeks (1 medium) [D3] Green onions (1) [D6] New potatoes (1/3 pound) [D6]**[D5] Carrots (3/4 pound) [D3] **[D6] Acorn squash (2) [D2] Eggplant (1/3 medium) [D5] Broccoli rabe or broccoli (3/4 pound) [D4] Tomatillos or tomatoes (1/3 pound) [D1] Red bell peppers (1/2 medium) [D6] Avocados (1/2) [D1]**Additional[D2] Serrano chili peppers (1/3) [D1] Parsley (1/3 cup chopped) [D2] [D5] Cilantro (7 tablespoons, chopped) [D1] [D6] Lemons (1/3 plus 1 teaspoon juice) [D1] [D3] Limes (1/2) [D1] **Sweet potatoes [D4] **Celery [D6] **Jicama [D6] **Tomatoes **Green beans [D5] **Spinach [D3] **Mixed baby greens [D2] **Lettuce (not Iceberg, no nutrition) [D1] **Salad veggies (your choice) [D1] GLUTEN FREE Sausages [D4] [D6] Hot sauce [D6] Vegetable broth [D3] Canned tomatoes [D6] Baguette [D3] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Thyme [D2] Ground cumin [D3][D5] Crushed red pepper flakes [D4] [D6] **Garlic powder DAIRY/DAIRY CASE Whole milk yogurt (1/3 cup) [D5] Ricotta cheese (1/3 cup) [D3] Goat cheese (3 tablespoons) [D3] Parmigiano-Reggiano cheese (1/2 cup freshly grated) [D2] **Butter, unsalted [D2] FREEZER 2 (6-ounce) salmon steaks (if not using fresh) [D5] Whole kernel corn (1 cup) [D6] BAKERY Baguette (2 thick slices) [D3] **Bread for garlic toast [D2] **Corn muffins [D6] VEGETARIAN Non-breaded faux chicken patties [D1] TVP crumbles [D2] Tempeh [D5] Soy sausage or additional eggplant [D4] [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Classic Menu-Mailer Volume 13, Week 47
DO-AHEAD TIP: Marinate chicken for 20 minutes (see recipe). 2 boneless skinless chicken breast halves 2 teaspoons olive oil Juice of 1/3 lemon 1/3 pound tomatillos, husked and chopped (or use tomatoes) Grilled Chicken with Tomatillo Avocado Salsa Day 1 - Serves 2 1/3 cup chopped cilantro 1/2 avocado, pitted, peeled and diced 1/2 small red onion, minced 1/2 Serrano chili pepper, de-seeded and diced Juice of 1/2 lime COOKING INSTRUCTIONS: Place chicken on a large plate; coat with olive oil, lemon juice, salt and pepper then cover and refrigerate for 20 minutes. On an indoor grill pan, cook chicken over medium heat for 8 minutes per side or until browned and juices run clear. Prepare salsa: In a food processor or blender, add next 6 ingredients (tomatillos through lime juice) and salt and pepper to taste. Serve chicken with salsa. SERVING SUGGESTION: Brown rice and a big salad. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time as necessary. GLUTEN FREE: No changes necessary. NUTRITION: 399 Calories; 13g Fat (29.6% calories from fat); 54g Protein; 16g Carbohydrate; 3g Dietary Fiber; 132mg Cholesterol; 155mg Sodium. Exchanges: 7 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 2 Fat. Classic Menu-Mailer Volume 13, Week 47
DO-AHEAD TIP: Cook brown rice. 4 teaspoons olive oil, divided 2 acorn squash, tops removed then halved lengthwise and de-seeded 2 cloves garlic, minced 1/3 small onion, diced Roasted Squash with Beef Filling Day 2 - Serves 2 3/4 pound extra-lean ground beef 3 tablespoons chopped parsley 1 teaspoon dried thyme 3/4 cup cooked brown rice 1/2 cup freshly grated Parmigiano-Reggiano cheese, divided COOKING INSTRUCTIONS: Preheat the oven to 450 degrees. On a large baking sheet, place acorn squash, flesh sides up; drizzle with 2 teaspoons of olive oil then season with salt and pepper. Bake for 25 to 30 minutes or until fork-tender. In a large skillet, heat remaining 2 teaspoons of olive oil over medium heat; sauté garlic and onion for 3 to 5 minutes or until onion is soft. Add ground beef and parsley; cook and stir for 8 to 10 minutes or until ground beef has browned; transfer to a large bowl. Add brown rice and 1/4 cup of grated cheese to the bowl; blend well then spoon mixture into the squash halves. Top with remaining 1/4 cup of grated cheese then bake for 15 minutes. SERVING SUGGESTION: A big salad of mixed baby greens, sliced red onion, avocado and tomato, tossed with red wine vinaigrette. Add some garlic toast. VEGETARIAN: Instead of ground beef, use TVP crumbles. GLUTEN FREE: No changes necessary. NUTRITION: 515 Calories; 13g Fat (22.1% calories from fat); 15g Protein; 89g Carbohydrate; 7g Dietary Fiber; 26mg Cholesterol; 42mg Sodium. Exchanges: 5 1/2 Grain (Starch); 1 Lean Meat; 1/2 Vegetable; 2 Fat. Classic Menu-Mailer Volume 13, Week 47
3 tablespoons olive oil 2 large leeks, diced (white and light green parts only) 2 pounds carrots, peeled and diced 2 teaspoons ground cumin Creamy Carrot Soup Day 3 - Serves 2 6 cups low sodium vegetable broth, or homemade 1 cup Ricotta cheese 1 tablespoon lemon juice 6 thick slices baguette, toasted 1/2 cup goat cheese COOKING INSTRUCTIONS: Heat the olive oil in a large saucepan over medium heat until hot; sauté leeks and carrots for10 minutes or until soft. Add cumin, broth, salt and pepper; bring mixture to a boil for 3 to 4 minutes then continue to cook over medium heat for 20 minutes. In a blender or with an immersion blender, puree soup and Ricotta cheese until smooth. Cook over low heat for 3 to 4 minutes then stir in lemon juice. Serve soup with baguette spread with goat cheese. SERVING SUGGESTION: Serve a big spinach salad on the side. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth and baguette are gluten free. Nutrition: 371 Calories; 17g Fat (39.5% calories from fat); 23g Protein; 35g Carbohydrate; 9g Dietary Fiber; 31mg Cholesterol; 791mg Sodium. Exchanges: 1 Grain (Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. 4 teaspoons olive oil 3/4 pound broccoli rabe, cut into1-inch pieces (or use regular broccoli) 1 garlic cloves, minced Broccoli Rabe with Spicy Sausages Day 4 - Serves 2 1 1/2 tablespoons water 1/3 teaspoon crushed red pepper flakes (or to taste) 2 links spicy sausages COOKING INSTRUCTIONS: In a large skillet with a tight-fitting lid, heat the olive oil over medium heat; sauté broccoli rabe, garlic, salt and pepper for 5 minutes. Add the water to the pan then reduce skillet heat to low; cover and cook for 15 to 20 minutes or until broccoli is fork-tender. Remove from pan and toss with crushed red pepper flakes. In a large indoor grill pan, grill sausages over medium heat for 6 to 7 minutes per side until cooked through. Serve with broccoli rabe. SERVING SUGGESTION: Add baked sweet potatoes. VEGETARIAN: Use soy sausage or grilled eggplant. KOSHER: Use turkey sausage. GLUTEN FREE: Make sure sausages are gluten free. NUTRITION: 83 Calories; 9g Fat (96.2% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 2 Fat. Classic Menu-Mailer Volume 13, Week 47
4 teaspoons olive oil, divided 1/3 medium eggplant, halved lengthwise 1 cloves garlic, minced 1/3 teaspoon ground cumin Salmon with Roasted Eggplant Yogurt Sauce Day 5 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 450 degrees. 3 tablespoons chopped parsley 1/3 cup whole milk yogurt 2 (6-ounce) salmon steaks Coat a medium roasting pan with 1 teaspoon of olive oil; place eggplant halves on pan, cut sides down; roast for 15 minutes then remove from oven, allow to cool then scoop out the flesh and discard the skin. In a medium skillet, heat 1 teaspoon of olive oil; sauté garlic for 2 minutes. Add cumin and parsley; sauté for 1 to 2 minutes or until parsley has wilted. In a blender or food processor, add eggplant, garlic, cumin, parsley, yogurt, salt and pepper; pulse for 1 to 2 minutes or until smooth. Coat a large roasting pan with remaining 2 teaspoons of olive oil. Add salmon steaks; bake for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve with eggplant sauce. SERVING SUGGESTION: Steamed new potatoes and steamed green beans. VEGETARIAN: Use tempeh instead of salmon. KOSHER: No changes necessary. GLUTEN FREE: No changes necessary. NUTRITION: 394 Calories; 18g Fat (42.8% calories from fat); 48g Protein; 8g Carbohydrate; 2g Dietary Fiber; 123mg Cholesterol; 177mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates. Classic Menu-Mailer Volume 13, Week 47
2 teaspoons olive oil 2 links spicy sausage, cut into 1-inch pieces 1 small onion, diced 1 cloves garlic, minced 1 medium green onions, minced 1/3 teaspoon crushed red pepper flakes (or to taste) 1/2 medium red bell pepper, de-seeded, de-ribbed and diced Southwestern Stew Day 6 - Serves 2 1/3 pound new potatoes, peeled and diced 1 (15-ounce) cans plum tomatoes, chopped 1 cup frozen whole kernel corn, thawed 1 1/2 tablespoons chopped cilantro 1/3 teaspoon hot sauce (or to taste) COOKING INSTRUCTIONS: Heat the olive oil in a large skillet over medium heat until hot. Add sausage, onion, garlic and scallions; cook for 5 to 7 minutes or until browned. Transfer to a large crock cooker. Add remaining ingredients (crushed red pepper flakes through hot sauce); stir to combine. Cover and cook on LOW for 7 hours or until sausage is cooked through. SERVING SUGGESTION: A relish tray of carrot, celery and jicama sticks.add some warm, buttered corn muffins. VEGETARIAN: Use soy sausage, or skip. KOSHER: Use turkey sausage. GLUTEN FREE: Make sure canned tomatoes and hot sauce are gluten free. NUTRITION: 189 Calories; 5g Fat (23.3% calories from fat); 5g Protein; 35g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 30mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1 Fat. Classic Menu-Mailer Volume 13, Week 47
Low Carb Menu-Mailer Shopping List Four Servings MENU: Day 1: Moroccan Meatballs, serve over Cauli-Rice and add a salad of mixed baby greens Day 2: Hearty Chicken Soup, add a relish tray Day 3: Baked Pizza Quiche, serve with a big spinach salad on the side. Day 4: Fish with Buttery Shallot Sauce, along with baked Hubbard squash and green beans Day 5: Creamy Roasted Red Pepper Soup with Sausage, with a big green salad on the side Day 6: Italian Slow Cooked Beef, serve over Zucchini Noodles and add a big green salad MEAT/POULTRY/SEAFOOD 2 pounds lean ground beef [D1] 1 pound boneless beef brisket [D6] 1 pound bulk Italian sausage meat [D3] 1 large chicken, cut up [D2] 1/2 pound chicken sausage links [D5] 4 medium firm-fleshed white fish fillets (or buy frozen) [D4] DELI Pepperoni (3 1/2 ounces) [D3] CONDIMENTS Olive oil [D2] [D4] [D5] Coconut oil [D1] Red wine (1/4 cup) (or use chicken broth) [D6] **Whole black olives [D2] **Red wine vinaigrette [D1] **Salad dressing(s) (watch carb count) [D5] FREEZER 4 medium firm-fleshed white fish fillets (if not using fresh) [D4] Volume 13, Week 47 PRODUCE Onions (3 medium and 1 small) [D1] [D5] [D6] Red onions (1/2 cup sliced) [D3] Garlic (11 cloves) [D1] [D5] [D6] Shallots (2 medium) [D4] Leeks (2 medium) [D2] Celery (2 medium stalks) [D2]** [D2] Carrots (4 medium) [D2] **[D3] Green cabbage (1/2 large head) [D2] Tomatoes (2 medium) [D1] Avocados (1 medium) [D5] **Additional [D1] Green bell pepper (1/2 cup chopped) [D3] Mushrooms (8 ounces) [D3] Kale (1 pound) [D2] Parsley (1/2 cup chopped) [D1] Cilantro (1/4 cup chopped) [D5] Chives (1/4 cup chopped) [D4] Lemons (1 large) [D4] Limes (1 small) [D5] **Cauliflower [D1] **Hubbard squash [D4] **Green beans [D4] **Zucchini **Mixed baby greens [D1] **Cucumber [D1] [D2] **Radishes [D2] **Spinach [D3] **Lettuce (not Iceberg, no nutrition) [D5] GLUTEN FREE Sausage [D3] [D5] Pepperoni [D3] Red wine [D6] Chicken broth [D5] Beef broth [D6] Roasted red peppers [D5] Canned tomatoes [D2] Tomato sauce [D1] Tomato paste [D2] Pizza sauce [D3] Italian seasoning [D3] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Paprika [D1] Smoked paprika [D5] Ground cumin [D1] Bay leaves [D2] Garlic powder [D3] Italian seasoning [D3] [D6] Crushed red pepper flakes [D3] [D5] [D6] Oregano [D5] CANNED GOODS Low sodium chicken broth, or use homemade (1 cup plus 1/4 cup if not using red wine) [D5] [D6] Low sodium beef broth, or use homemade (1 cup) [D6] Crushed tomatoes (2 cups) [D2] Tomato sauce (2/3 cup) [D1] Tomato paste (2 tablespoons) [D2] Roasted red peppers (4) [D5] Pizza sauce (1/4 cup) [D3] Full fat coconut milk (2 cups) [D4] [D5] DAIRY/DAIRY CASE Butter, unsalted (6 tablespoons) [D4] Eggs (4 medium) [D3] Heavy cream (1/2 cup) [D3] Mozzarella cheese (8 ounces) [D3] **Feta cheese[d1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Menu-Mailer Volume 13, Week 47
1/2 cup chopped parsley 2 tablespoons paprika, divided 1 1/2 tablespoons ground cumin, divided 4 cloves garlic, minced, divided 2 pounds lean ground beef Moroccan Meatballs COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Day 1 - Serves 4 1 tablespoon coconut oil 2 medium onions, chopped 2 medium tomatoes, chopped 1 1/2 cups water 2/3 cup tomato sauce In a large bowl, combine the parsley, half of the paprika, cumin and garlic along with the ground beef, salt and pepper. Form mixture into medium-sized meatballs then place them in a lightly oiled glass baking dish; set aside. Melt the coconut oil in a medium saucepan over medium heat. Add onions and remaining garlic; cook and stir until onions are soft. Add tomatoes, water and tomato sauce along with remaining paprika and cumin. Bring mixture to a boil then reduce heat and simmer for 5 to 8 minutes or until sauce has thickened. Pour sauce over meatballs and bake for 20 to 25 minutes or until meatballs are cooked through. Serve hot. LC SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add a salad of mixed baby greens, sliced avocado and cucumber, tossed with red wine vinaigrette and crumbled Feta cheese. GLUTEN FREE: Make sure tomato sauce is gluten free. NUTRITION: 499 Calories; 34g Fat (60.5% calories from fat); 35g Protein; 15g Carbohydrate; 4g Dietary Fiber; 117mg Cholesterol; 379mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 4 Fat. Low Carb Menu-Mailer Volume 13, Week 47
4 tablespoons olive oil 1 large chicken, cut up 2 medium leeks, sliced 2 medium stalks celery, chopped 8 cups water Hearty Chicken Soup Day 2 - Serves 4 2 bay leaves 2 tablespoons tomato paste 2 cups canned, crushed tomatoes 4 medium carrots, chopped 1/2 large head green cabbage, chopped 1 pound kale, chopped COOKING INSTRUCTIONS: Heat the oil in a large saucepan with a tight-fitting lid over medium-high heat. Season chicken with salt and pepper on all sides then add to the skillet and brown on all sides. Remove from saucepan and set aside. In the same saucepan, add leeks and celery; cook and stir until soft. Return the chicken to the saucepan then stir in remaining ingredients (water through kale); season with salt and pepper. Bring mixture to a boil then reduce heat, cover and simmer for 40 to 50 minutes or until chicken and veggies are fork- tender. Serve hot. LC SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and whole black olives. GLUTEN FREE: Make sure tomato paste and canned tomatoes are gluten free. NUTRITION: 283 Calories; 15g Fat (43.5% calories from fat); 8g Protein; 36g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 340mg Sodium. Exchanges: 7 Vegetable; 3 Fat. 1 pound bulk Italian sausage meat 8 ounces mushrooms, sliced 4 medium eggs 1/2 cup heavy cream 1/4 cup pizza sauce Baked Pizza Quiche Day 3 - Serves 4 1/4 teaspoon garlic powder 1/2 teaspoon Italian seasoning 3 1/2 ounces pepperoni, chopped 1/2 cup chopped green bell pepper 8 ounces Mozzarella cheese, cubed 1/2 cup sliced red onion Pinch of crushed red pepper flakes COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large skillet, cook the sausage meat over medium-high heat, breaking up with a wooden spoon. Add the mushrooms and cook until soft. Remove skillet from the heat and drain off excess fat. Transfer mixture to a large, lightly oiled glass baking dish and spread in a single layer. In a large bowl, whisk together next 6 ingredients (eggs through the Italian seasoning); pour mixture over sausage/mushrooms then top with remaining ingredients (pepperoni through crushed red pepper flakes). Bake for 40 to 50 minutes or until eggs are cooked through and veggies are tender. Allow quiche to cool for at least 5 minutes before slicing. LC SERVING SUGGESTION: Serve a big spinach salad on the side. GLUTEN FREE: Make sure sausage meat, pizza sauce, Italian seasoning and pepperoni are gluten free. NUTRITION: 395 Calories; 31g Fat (69.2% calories from fat); 21g Protein; 10g Carbohydrate; 1g Dietary Fiber; 303mg Cholesterol; 418mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat. Low Carb Menu-Mailer Volume 13, Week 47
2 tablespoons olive oil 4 medium firm-fleshed white fish fillets 2 medium shallots, chopped Fish with Buttery Shallot Sauce Day 4 - Serves 4 6 tablespoons unsalted butter 1 cup canned, full fat coconut milk 1 large lemon, zest and juice 1/4 cup chopped chives COOKING INSTRUCTIONS: Heat the oil in a large skillet over medium-high heat. Season fillets with salt and pepper; add to the skillet and cook for 2 to 3 minutes per side (depending on thickness). Remove from skillet and set aside. In the same skillet, add shallots; cook until soft. Add the butter and cook just until it starts to brown. Stir in coconut milk, lemon zest and juice. Bring mixture to a simmer and cook for 3 to 5 minutes. Remove from heat and pour sauce over the fish; sprinkle with chives and serve. LC SERVING SUGGESTION: Baked Hubbard squash and steamed green beans. GLUTEN FREE: No changes necessary. NUTRITION: 328 Calories; 36g Fat (95.2% calories from fat); 2g Protein; 3g Carbohydrate; trace Dietary Fiber; 47mg Cholesterol; 10mg Sodium. Exchanges: 0 Vegetable; 0 Fruit; 7 Fat. 2 tablespoons olive oil 1/2 pound chicken sausage links, sliced 1 medium onion, chopped 3 cloves garlic, minced 4 (jarred or canned) roasted red peppers, chopped 1 medium avocado, pitted, peeled and cubed 1 cup canned, full fat coconut milk Creamy Roasted Red Pepper Soup Day 5 - Serves 4 1 cup low sodium chicken broth, or homemade 1 small lime, juiced 1 tablespoon smoked paprika 1 tablespoon paprika 1 teaspoon crushed red pepper flakes 1 teaspoon dried oregano 1/4 cup chopped cilantro COOKING INSTRUCTIONS: In a large saucepan, heat the oil over medium-high heat. Add sliced sausage; brown on both sides then remove from saucepan and set aside. In the same saucepan, cook the onion and garlic until onion is soft. Add next 10 ingredients (roasted red peppers through salt and pepper). Bring mixture to a simmer and cook for 20 minutes. With an immersion blender, blend mixture until smooth. Add cooked sausage. Garnish each bowl of soup with chopped cilantro. LC SERVING SUGGESTION: Serve a big green salad on the side. GLUTEN FREE: Make sure sausage, roasted red peppers and broth are gluten free. NUTRITION: 290 Calories; 27g Fat (77.3% calories from fat); 6g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 145mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat. Low Carb Menu-Mailer Volume 13, Week 47
1 pound boneless beef brisket, trimmed of all fat 1 small onion, sliced 4 cloves garlic, minced 1 tablespoon Italian seasoning Italian Slow Cooked Beef Day 6 - Serves 4 COOKING INSTRUCTIONS: In a crock cooker, place all ingredients. 1 pinch crushed red pepper flakes 1/4 cup red wine (or use chicken broth) 1 cup low sodium beef broth, or use homemade Cover and cook on LOW for 6 to 8 hours or until beef is fork-tender; shred beef and serve. LC SERVING SUGGESTION: Serve over Zucchini Noodles (julienne zucchini lengthwise then saute in a little olive oil over medium heat until slightly limp). Add a big green salad on the side. GLUTEN FREE: Make sure Italian seasoning, red wine (or chicken broth) and beef broth are gluten free. NUTRITION: 40 Calories; trace Fat (3.3% calories from fat); 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. Low Carb Menu-Mailer Volume 13, Week 47
Low Carb Menu-Mailer Shopping List Two Servings MENU: Day 1: Moroccan Meatballs, serve over Cauli-Rice and add a salad of mixed baby greens Day 2: Hearty Chicken Soup, add a relish tray Day 3: Baked Pizza Quiche, serve with a big spinach salad on the side. Day 4: Fish with Buttery Shallot Sauce, along with baked Hubbard squash and green beans Day 5: Creamy Roasted Red Pepper Soup with Sausage, with a big green salad on the side Day 6: Italian Slow Cooked Beef, serve over Zucchini Noodles and add a big green salad MEAT/POULTRY/SEAFOOD 2 pounds lean ground beef [D1] 1 pound boneless beef brisket [D6] 1 pound bulk Italian sausage meat [D3] 1 large chicken, cut up [D2] 1/2 pound chicken sausage links [D5] 4 medium firm-fleshed white fish fillets (or buy frozen) [D4] DELI Pepperoni (3 1/2 ounces) [D3] CONDIMENTS Olive oil [D2] [D4] [D5] Coconut oil [D1] Red wine (1/4 cup) (or use chicken broth) [D6] **Whole black olives [D2] **Red wine vinaigrette [D1] **Salad dressing(s) (watch carb count) [D5] FREEZER 4 medium firm-fleshed white fish fillets (if not using fresh) [D4] Volume 13, Week 47 PRODUCE Onions (3 medium and 1 small) [D1] [D5] [D6] Red onions (1/2 cup sliced) [D3] Garlic (11 cloves) [D1] [D5] [D6] Shallots (2 medium) [D4] Leeks (2 medium) [D2] Celery (2 medium stalks) [D2]** [D2] Carrots (4 medium) [D2] **[D3] Green cabbage (1/2 large head) [D2] Tomatoes (2 medium) [D1] Avocados (1 medium) [D5] **Additional [D1] Green bell pepper (1/2 cup chopped) [D3] Mushrooms (8 ounces) [D3] Kale (1 pound) [D2] Parsley (1/2 cup chopped) [D1] Cilantro (1/4 cup chopped) [D5] Chives (1/4 cup chopped) [D4] Lemons (1 large) [D4] Limes (1 small) [D5] **Cauliflower [D1] **Hubbard squash [D4] **Green beans [D4] **Zucchini **Mixed baby greens [D1] **Cucumber [D1] [D2] **Radishes [D2] **Spinach [D3] **Lettuce (not Iceberg, no nutrition) [D5] GLUTEN FREE Sausage [D3] [D5] Pepperoni [D3] Red wine [D6] Chicken broth [D5] Beef broth [D6] Roasted red peppers [D5] Canned tomatoes [D2] Tomato sauce [D1] Tomato paste [D2] Pizza sauce [D3] Italian seasoning [D3] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Paprika [D1] Smoked paprika [D5] Ground cumin [D1] Bay leaves [D2] Garlic powder [D3] Italian seasoning [D3] [D6] Crushed red pepper flakes [D3] [D5] [D6] Oregano [D5] CANNED GOODS Low sodium chicken broth, or use homemade (1 cup plus 1/4 cup if not using red wine) [D5] [D6] Low sodium beef broth, or use homemade (1 cup) [D6] Crushed tomatoes (2 cups) [D2] Tomato sauce (2/3 cup) [D1] Tomato paste (2 tablespoons) [D2] Roasted red peppers (4) [D5] Pizza sauce (1/4 cup) [D3] Full fat coconut milk (2 cups) [D4] [D5] DAIRY/DAIRY CASE Butter, unsalted (6 tablespoons) [D4] Eggs (4 medium) [D3] Heavy cream (1/2 cup) [D3] Mozzarella cheese (8 ounces) [D3] **Feta cheese[d1] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Low Carb Menu-Mailer Volume 13, Week 47
1/4 cup chopped parsley 1 tablespoon paprika, divided 3/4 tablespoon ground cumin, divided 2 cloves garlic, minced, divided 1 pound lean ground beef Moroccan Meatballs Day 1 - Serves 2 1/2 tablespoon coconut oil 1 medium onion, chopped 1 medium tomatoe, chopped 3/4 cup water 1/3 cup tomato sauce COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large bowl, combine the parsley, half of the paprika, cumin and garlic along with the ground beef, salt and pepper. Form mixture into medium-sized meatballs then place them in a lightly oiled glass baking dish; set aside. Melt the coconut oil in a medium saucepan over medium heat. Add onions and remaining garlic; cook and stir until onions are soft. Add tomatoes, water and tomato sauce along with remaining paprika and cumin. Bring mixture to a boil then reduce heat and simmer for 5 to 8 minutes or until sauce has thickened. Pour sauce over meatballs and bake for 20 to 25 minutes or until meatballs are cooked through. Serve hot. LC SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add a salad of mixed baby greens, sliced avocado and cucumber, tossed with red wine vinaigrette and crumbled Feta cheese. GLUTEN FREE: Make sure tomato sauce is gluten free. NUTRITION: 499 Calories; 34g Fat (60.5% calories from fat); 35g Protein; 15g Carbohydrate; 4g Dietary Fiber; 117mg Cholesterol; 379mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 2 Vegetable; 4 Fat. Low Carb Menu-Mailer Volume 13, Week 47
2 tablespoons olive oil 1/2 large chicken, cut up 1 medium leeks, sliced 1 medium stalks celery, chopped 4 cups water Hearty Chicken Soup Day 2 - Serves 2 1 bay leaf 1 tablespoon tomato paste 1 cup canned, crushed tomatoes 2 medium carrots, chopped 1/4 large head green cabbage, chopped 1/2 pound kale, chopped COOKING INSTRUCTIONS: Heat the oil in a large saucepan with a tight-fitting lid over medium-high heat. Season chicken with salt and pepper on all sides then add to the skillet and brown on all sides. Remove from saucepan and set aside. In the same saucepan, add leeks and celery; cook and stir until soft. Return the chicken to the saucepan then stir in remaining ingredients (water through kale); season with salt and pepper. Bring mixture to a boil then reduce heat, cover and simmer for 40 to 50 minutes or until chicken and veggies are fork- tender. Serve hot. LC SERVING SUGGESTION: A relish tray of carrot and celery sticks, radishes, cucumber spears and whole black olives. GLUTEN FREE: Make sure tomato paste and canned tomatoes are gluten free. NUTRITION: 283 Calories; 15g Fat (43.5% calories from fat); 8g Protein; 36g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 340mg Sodium. Exchanges: 7 Vegetable; 3 Fat. 1/2 pound bulk Italian sausage meat 4 ounces mushrooms, sliced 2 medium eggs 1/4 cup heavy cream 2 tablespoons pizza sauce Baked Pizza Quiche Day 3 - Serves 2 COOKING INSTRUCTIONS: Preheat oven to 350 degrees. 1/8 teaspoon garlic powder 1/4 teaspoon Italian seasoning 2 ounces pepperoni, chopped 1/4 cup chopped green bell pepper 4 ounces Mozzarella cheese, cubed 1/4 cup sliced red onion Pinch of crushed red pepper flakes In a large skillet, cook the sausage meat over medium-high heat, breaking up with a wooden spoon. Add the mushrooms and cook until soft. Remove skillet from the heat and drain off excess fat. Transfer mixture to a large, lightly oiled glass baking dish and spread in a single layer. In a large bowl, whisk together next 6 ingredients (eggs through the Italian seasoning); pour mixture over sausage/mushrooms then top with remaining ingredients (pepperoni through crushed red pepper flakes). Bake for 40 to 50 minutes or until eggs are cooked through and veggies are tender. Allow quiche to cool for at least 5 minutes before slicing. LC SERVING SUGGESTION: Serve a big spinach salad on the side. GLUTEN FREE: Make sure sausage meat, pizza sauce, Italian seasoning and pepperoni are gluten free. NUTRITION: 395 Calories; 31g Fat (69.2% calories from fat); 21g Protein; 10g Carbohydrate; 1g Dietary Fiber; 303mg Cholesterol; 418mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat. Low Carb Menu-Mailer Volume 13, Week 47
1 tablespoon olive oil 2 medium firm-fleshed white fish fillets 1 medium shallots, chopped Fish with Buttery Shallot Sauce Day 4 - Serves 2 3 tablespoons unsalted butter 1/2 cup canned, full fat coconut milk 1/2 large lemon, zest and juice 2 tablespoons chopped chives COOKING INSTRUCTIONS: Heat the oil in a large skillet over medium-high heat. Season fillets with salt and pepper; add to the skillet and cook for 2 to 3 minutes per side (depending on thickness). Remove from skillet and set aside. In the same skillet, add shallots; cook until soft. Add the butter and cook just until it starts to brown. Stir in coconut milk, lemon zest and juice. Bring mixture to a simmer and cook for 3 to 5 minutes. Remove from heat and pour sauce over the fish; sprinkle with chives and serve. LC SERVING SUGGESTION: Baked Hubbard squash and steamed green beans. GLUTEN FREE: No changes necessary. NUTRITION: 328 Calories; 36g Fat (95.2% calories from fat); 2g Protein; 3g Carbohydrate; trace Dietary Fiber; 47mg Cholesterol; 10mg Sodium. Exchanges: 0 Vegetable; 0 Fruit; 7 Fat. 1 tablespoon olive oil 1/4 pound chicken sausage links, sliced 1/2 medium onion, chopped 2 cloves garlic, minced 2 (jarred or canned) roasted red peppers, chopped 1/2 medium avocado, pitted, peeled and cubed 1/2 cup canned, full fat coconut milk Creamy Roasted Red Pepper Soup Day 5 - Serves 2 1/2 cup low sodium chicken broth, or homemade 1/2 small lime, juiced 1/2 tablespoon smoked paprika 1/2 tablespoon paprika 1/2 teaspoon crushed red pepper flakes 1/2 teaspoon dried oregano 2 tablespoons chopped cilantro COOKING INSTRUCTIONS: In a large saucepan, heat the oil over medium-high heat. Add sliced sausage; brown on both sides then remove from saucepan and set aside. In the same saucepan, cook the onion and garlic until onion is soft. Add next 10 ingredients (roasted red peppers through salt and pepper). Bring mixture to a simmer and cook for 20 minutes. With an immersion blender, blend mixture until smooth. Add cooked sausage. Garnish each bowl of soup with chopped cilantro. LC SERVING SUGGESTION: Serve a big green salad on the side. GLUTEN FREE: Make sure sausage, roasted red peppers and broth are gluten free. NUTRITION: 290 Calories; 27g Fat (77.3% calories from fat); 6g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 145mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat. Low Carb Menu-Mailer Volume 13, Week 47
1/2 pound boneless beef brisket, trimmed of all fat 1/2 small onion, sliced 2 cloves garlic, minced Italian Slow Cooked Beef Day 6 - Serves 2 1/2 tablespoon Italian seasoning Small pinch crushed red pepper flakes 2 tablespoons red wine (or use chicken broth) 1/2 cup low sodium beef broth, or use homemade COOKING INSTRUCTIONS: In a crock cooker, place all ingredients. Cover and cook on LOW for 6 to 8 hours or until beef is fork-tender; shred beef and serve. LC SERVING SUGGESTION: Serve over Zucchini Noodles (julienne zucchini lengthwise then saute in a little olive oil over medium heat until slightly limp). Add a big green salad on the side. GLUTEN FREE: Make sure Italian seasoning, red wine (or chicken broth) and beef broth are gluten free. NUTRITION: 40 Calories; trace Fat (3.3% calories from fat); 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. Low Carb Menu-Mailer Volume 13, Week 47
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Apple Broccoli Chicken Salad, serve sliced English cucumber and vine-ripened tomatoes on the side Day 2: Steak and Sweet Potato Quiche, add a big salad tossed with Leanne s Basic Vinaigrette Day 3: Maple Bacon and Cauliflower Stir-Fry, along with a relish tray Day 4: Ground Turkey and Cashew Saute, serve over Cauli- Rice and add steamed green beans on the side Day 5: Jalapeno Pesto Tuna Steaks, add a big spinach salad and sliced English cucumber Day 6: Zucchini Beef Chili, with a side of sliced avocados and a big salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 1/2 pound beef steak [D2] 1 pound lean ground beef [D6] 2 pounds bacon [D3] 2 large boneless skinless chicken breast halves [D1] 1 pound ground turkey [D4] 4 tuna steaks (or buy frozen) [D5] Eggs (10 large) [D2] CONDIMENTS Olive oil [D5] Extra virgin olive oil [D1] ** [D2] [D5] [D6] Coconut oil [D1] [D4] Apple cider vinegar (2 tablespoons) [D1] Coconut aminos [D1] [D4] Raw honey (3 tablespoons) [D4] Pure maple syrup (2 tablespoons) [D3] **Balsamic vinegar [D2] [D5] [D6] **Whole black olives [D3] Volume 13, Week 47 PRODUCE Onions (1 large, 1/2 small plus 1/2 cup chopped and 1 cup diced) [D2] [D3] [D4] [D6] Garlic (5 large and 3 small cloves) [D1] [D3][D4] [D5] [D6]**Additional [D2] [D5] [D6] Green onions (3/4 cup chopped) [D1] [D4] Carrots (1 cup shredded) [D4] **Additional[D3] Zucchini (2 medium) [D6] Apple (1 large, cored and chopped) [D1] Sweet potatoes (1 cup chopped) [D2] Cauliflower (3 cups chopped) [D3]**Additional [D4] Ready-mixed broccoli slaw (3 cups) [D1] White button mushrooms (1/2 cup sliced) [D2] Cherry tomatoes (1 cup chopped) [D2] **Additional[D3] Jalapenos (1 large and 1 small) [D5] [D6] Spinach (4 cups leaves) [D3]**Additional [D5] Kale (2 cups chopped) [D4] Basil (1 cup chopped leaves) [D5] Lemons (5 tablespoons juice and 1 teaspoon zest) [D4] [D5] **English cucumber [D1] [D5] **Celery [D3] **Radishes [D3] **Vine-ripened tomatoes [D1] **Avocados [D6] **Green beans [D4] **Lettuce (not Iceberg, no nutrition) [D2] [D6] **Salad veggies (your choice) [D6] CANNED GOODS Low sodium beef broth, or use homemade (3 cups) [D6] Fire-roasted tomatoes (30 ounces) [D6] Tomato sauce (1/4 cup) [D6] Tomato paste (3 tablespoons) [D6] SPICES Sea salt (keep on hand) Black peppercorns (keep on hand) Paprika [D2] Crushed red pepper flakes [D3] [D6] Cayenne pepper [D6] **Basil [D2] [D5] [D6] **Oregano [D2] [D5] [D6] DRY GOODS Pecans (1/2 cup chopped) [D1] Cashews (1/2 cup chopped) [D4] Pine nuts (1/4 cup) [D5] FREEZER 4 tuna steaks (if not using fresh) [D5] OTHER Large zipper-topped plastic bags [D5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. Paleo Menu-Mailer Volume 13, Week 47
1 tablespoon coconut oil 2 large boneless skinless chicken breast halves 3 cups ready-mixed broccoli slaw 1 large apple, cored and chopped 1/4 cup chopped green onions Apple Broccoli Chicken Salad Day 1 - Serves 4 1/2 cup chopped pecans 1/4 cup coconut aminos 2 tablespoons raw honey 2 tablespoons apple cider vinegar 1 large clove garlic, minced 2 tablespoons extra virgin olive oil COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add chicken; sprinkle with salt and pepper and cook for 10 minutes or until juices run clear. Remove from skillet and set aside to cool. Prepare salad: In a large bowl, toss together next 4 ingredients (broccoli slaw through pecans). Prepare dressing: In a medium bowl, whisk together remaining ingredients (coconut aminos through olive oil). Cut cooled chicken into strips and add to broccoli slaw mixture. Pour the dressing over the top; toss well and serve. SERVING SUGGESTION: Serve sliced English cucumber and vine-ripened tomatoes on the side. NUTRITION: 453 Calories; 22g Fat (44.4% calories from fat); 54g Protein; 9g Carbohydrate; 2g Dietary Fiber; 132mg Cholesterol; 149mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 4 Fat. DO-AHEAD TIP: Cook sweet potato. 10 large eggs, beaten 2 teaspoons paprika 1/2 pound beef steak, chopped Steak and Sweet Potato Quiche Day 2 - Serves 4 1/2 small onion, diced 1/2 cup sliced white button mushrooms 1 cup chopped cooked sweet potato 1 cup chopped cherry tomatoes COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large bowl, combine beaten eggs, paprika, salt and pepper. In a medium cast iron skillet over medium heat, add remaining ingredients (beef through cherry tomatoes); cook for 10 minutes or until beef is brown and vegetables are tender. Pour egg mixture over the top and bake for 20 minutes or until a knife inserted in the center comes out clean. Allow quiche to sit for 5 minutes before slicing; serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving (excluding unknown items): 238 Calories; 13g Fat (49.0% calories from fat); 17g Protein; 13g Carbohydrate; 2g Dietary Fiber; 530mg Cholesterol; 184mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 Fat. Paleo Menu-Mailer Volume 13, Week 47