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Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Bing Cherry Chicken, add baked sweet potatoes and steamed green beans. Day 2: Gaucho Steak with Chimichurri, serve with wild rice pilaf and braised kale. Day 3: Pasta Puttanesca, add a big salad and garlic toast on the side. Day 4: Pork Milanese, along with baked butternut squash and steamed broccoli rabe. Day 5: Citrus-Yogurt Shrimp, serve over mixed salad greens and add sliced cucumber and tomatoes. Day 6: White Chicken Chili, along with a big salad and corn muffins. SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 pounds beef skirt steaks [D2] 6 pork cutlets [D4] 3 3/4 pounds boneless skinless chicken breast meat [D1] [D6] 2 pounds large shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Cider vinegar (if not using red wine) Red wine vinegar [D2] Black olives, pitted [D3] Capers [D3] Red wine (2 cups) (or use red grape juice/cider vinegar) [D1] **Salad dressing(s) (your choice) DRY GOODS Flour (1/2 cup) [D4] Brown sugar [D1] Dry bread crumbs (1 cup) [D4] Dried cherries (1 cup) [D1] 1 pound Linguine or Spaghetti pasta [D3] **Wild rice pilaf [D2] BAKERY **Bread for garlic toast [D3] **Corn muffins [D6] Volume 12, Week 51 PRODUCE Onions (keep on hand) [D6] Garlic (15 cloves) [D2] [D3] [D5] [D6] Jalapeno peppers (1) [D5] Parsley (1/2 cup chopped) [D2] Cilantro (1/4 cup chopped) [D5] Basil (1 bunch plus 1/4 cup chopped leaves) [D2] [D3] Lemons (1 whole plus 1/4 cup juice and 1 tablespoon zest) [D3] [D4] [D5] Oranges (2 tablespoons juice) [D5] **Sweet potatoes [D1] **Butternut squash [D4] **Broccoli rabe [D4] **Green beans [D1] **Cucumbers [D5] **Tomatoes [D5] **Kale **Mixed salad greens [D5] **Lettuce (not Iceberg, no nutrition) [D3] [D6] **Salad veggies (your choice) [D3] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D6] 1 (28-oz.) can whole plum tomatoes [D3] 2 (15-oz.) cans cannellini beans [D6] 2 (4-oz.) cans diced green chilies [D6] Red grape juice (2 cups) (if not using red wine) Cherry juice, unsweetened (2 cups) [D1] SPICES Rosemary [D1] Paprika [D2] Chili powder [D2] Oregano [D2] [D6] Crushed red pepper flakes [D3] Ground cumin [D5] [D6] Ground coriander [D5] Cayenne pepper [D6] **Garlic powder DAIRY/DAIRY CASE Butter, unsalted [D1] Eggs (2) [D4] Whole milk Greek yogurt (1/2 cup) [D5] Plain Greek yogurt (1 cup) [D6] Parmigiano-Reggiano cheese (1/2 cup grated) [D4] FREEZER 2 pounds large shrimp, peeled and deveined (if not using fresh) [D5] VEGETARIAN Non-breaded faux chicken patties [D1] Extra-firm tofu [D5] Eggplant [D2] Portabella mushrooms [D4] Additional 2 (15-oz.) cans cannellini beans [D6] KOSHER 2 pounds kosher beef steak [D2] 6 boneless skinless chicken thighs [D4] Extra-firm tofu [D5] GLUTEN FREE Vinegars [D1] [D2] Olives [D3] Capers [D3] Wine (or red grape juice) [D1] Chicken broth [D6] Canned tomatoes [D3] Canned beans [D6] Cherry juice Yogurt [D5] Flour [D4] Bread crumbs or bread [D4] Pasta [D3] 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.
2 cups red wine (or use red grape juice with a splash of cider vinegar) 2 cups unsweetened cherry juice 1 cup dried cherries 3 tablespoons olive oil Bing Cherry Chicken Day 1 - Serves 6 1 1/2 pounds boneless skinless chicken breast meat, cut into 1-inch strips 1 tablespoon unsalted butter 1 teaspoon brown sugar 1 teaspoon dried rosemary, crushed In a medium saucepan, bring wine (or juice/vinegar), cherry juice and dried cherries to a boil. Reduce heat and simmer for 20 minutes or until mixture is reduced by half and cherries are plump. Meanwhile, heat the olive oil in a large skillet over medium heat; add chicken strips; cook and stir for 12 minutes or until juices run clear. When cherry mixture has reduced, remove from the heat and stir in the butter, sugar and rosemary. Check seasonings and adjust were needed. Serve sauce over chicken. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time as necessary. KOSHER: Use olive oil instead of butter. GLUTEN FREE: Make sure wine (or juice/vinegar) and cherry juice are gluten free. NUTRITION: Per Serving: 341 Calories; 10g Fat; 27g Protein; 22g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 178mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Fruit; 2 Fat; 0 Other Carbohydrates. Points: 7 2 pounds beef skirt steaks 1/2 cup chopped fresh parsley 1/4 cup chopped fresh basil leaves 5 cloves garlic, minced Gaucho Steak with Chimichurri Day 2 - Serves 6 1 teaspoon paprika 1 teaspoon chili powder 1 teaspoon dried oregano 1/3 cup red wine vinegar 1/2 cup olive oil Preheat grill to MEDIUM. Sprinkle steaks with salt and pepper then grill for 6 minutes per side or until cooked to desired level of doneness. Remove from the heat and set aside to rest for 10 minutes before slicing. Meanwhile, prepare chinicurri sauce: Place remaining ingredients (parsley through olive oil) in a blender; process just until combined. Slice steaks and arrange on a large platter. Serve with the chimichurri sauce. SERVING SUGGESTION: Wild rice pilaf and braised kale. VEGETARIAN: Substitute grilled eggplant cutlets for the steak KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure vinegar is gluten free. NUTRITION: Per Serving: 436 Calories; 34g Fat; 30g Protein; 2g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 4 1/2 Fat; 0 Other Carbohydrates. Points: 12
DO-AHEAD TIP: Cook pasta in time for dinner 2 tablespoons olive oil 4 cloves garlic, minced 1 (28-oz.) can whole plum tomatoes, crushed 3/4 cup chopped pitted black olives, chopped 2 tablespoons capers Pasta Puttanesca Day 3 - Serves 6 1/4 teaspoon crushed red pepper flakes 1 pound Linguine or Spaghetti pasta, cooked according to package directions 1 bunch basil leaves, chopped 1 tablespoon lemon zest Heat the oil in a large saucepan over medium heat. Add the garlic and saute for 2 minutes. Add tomatoes and their juice, olives, capers, crushed red pepper flakes, salt and pepper; cook for 10 minutes or until sauce comes to a low simmer and starts to thicken. Add cooked pasta to the sauce; stir to combine. Top with chopped basil and lemon zest then serve. SERVING SUGGESTION: Serve a big salad on the side; add some garlic toast. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure canned tomatoes, olives and capers are gluten free. Use gluten free pasta. NUTRITION: Per Serving: 371 Calories; 8g Fat; 11g Protein; 64g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 220mg Sodium. Exchanges: 4 Grain(Starch); 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Points: 10 6 pork cutlets, pounded to 1/2 inch thick 1/2 cup flour 2 eggs, beaten Pork Milanese Day 4 - Serves 6 1 cup dry bread crumbs 1/2 cup grated fresh Parmigiano-Reggiano cheese 2 tablespoons olive oil 1 lemon, cut into wedges Season pork with salt and pepper; set aside. In 3 shallow bowls: place flour in one, the eggs in another and the bread crumbs and cheese in the last. Dredge cutlets in that order. Heat the oil in a large skillet over medium-high heat. Add coated pork; cook for 4 minutes per side or until crisp, golden and cooked through. Serve with lemon wedges. SERVING SUGGESTION: Baked butternut squash and steamed broccoli rabe. VEGETARIAN: Substitute pork with portabella mushrooms. KOSHER: Replace the pork with boneless skinless chicken thighs. GLUTEN FREE: Use gluten free flour and bread crumbs or make your own crumbs from gluten free bread. NUTRITION: Per Serving: 453 Calories; 15g Fat; 54g Protein; 22g Carbohydrate; 1g Dietary Fiber; 153mg Cholesterol; 423mg Sodium. Exchanges: 1 1/2 Grain(Starch); 7 Lean Meat; 0 Fruit; 1 Fat. Points: 11
2 tablespoons olive oil 2 pounds large shrimp, peeled and deveined 3 cloves garlic, minced 1 jalapeno pepper, de-seeded and chopped 1/2 cup whole milk Greek yogurt Citrus Yogurt Shrimp Day 5 - Serves 6 1/4 cup chopped cilantro 1/4 cup lemon juice 2 tablespoons orange juice 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander Heat the oil in a large skillet over medium heat. Add shrimp, garlic and jalapeno; cook until shrimp are pink and opaque (3 to 4 minutes per side) and garlic is soft. Remove from heat and set aside to cool. Meanwhile, in a large bowl, blend together remaining ingredients (yogurt through salt and pepper); add shrimp mixture and toss to combine. Serve at room temperature or cover and chill before serving. SERVING SUGGESTION: Serve shrimp mixture over mixed salad greens. Add sliced cucumber and tomatoes on the side. VEGETARIAN: Use extra-firm tofu instead of shrimp. KOSHER: Use Vegetarian option (above). GLUTEN FREE: Make sure yogurt is gluten free. NUTRITION: Per Serving: 228 Calories; 8g Fat; 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 234mg Cholesterol; 271mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates. Points: 6 3 tablespoons olive oil 2 1/4 pounds boneless skinless chicken breast meat, cut into 1-inch cubes 1 large onion, chopped 3 cloves garlic, minced 2 (15-oz.) cans cannellini beans, drained and rinsed White Chicken Chili Day 6 - Serves 6 2 cups low sodium chicken broth, or use homemade 2 (4-oz.) cans diced green chilies 1/4 teaspoon cayenne pepper 1 teaspoon dried oregano 1 teaspoon ground cumin 1 cup plain Greek yogurt Heat the oil in a large skillet over medium heat. Add chicken cubes, onion and garlic; cook until chicken is golden (about 5 minutes); transfer to a slow cooker. Add remaining ingredients, except yogurt (beans through salt and pepper). Cover and cook on MEDIUM for 6 hours. Remove from slow cooker and stir in yogurt; serve. SERVING SUGGESTION: A big salad and some warm, buttered corn muffins. VEGETARIAN: Replace chicken with an additional 2 cans of beans. KOSHER: Skip the yogurt. GLUTEN FREE: Make sure canned beans, broth and yogurt are gluten free. NUTRITION: Per Serving: 521 Calories; 12g Fat; 60g Protein; 44g Carbohydrate; 13g Dietary Fiber; 107mg Cholesterol; 353mg Sodium. Exchanges: 2 1/2 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates. Points: 12
Classic Menu-Mailer Shopping List Two Servings MENU: Day 1: Bing Cherry Chicken, add baked sweet potatoes and steamed green beans. Day 2: Gaucho Steak with Chimichurri, serve with wild rice pilaf and braised kale. Day 3: Pasta Puttanesca, add a big salad and garlic toast on the side. Day 4: Pork Milanese, along with baked butternut squash and steamed broccoli rabe. Day 5: Citrus-Yogurt Shrimp, serve over mixed salad greens and add sliced cucumber and tomatoes. Day 6: White Chicken Chili, along with a big salad and corn muffins. SHOPPING LIST: MEAT/POULTRY/SEAFOOD 3/4 pounds beef skirt steaks [D2] 2 pork cutlets [D4] 1 1/4 pounds boneless skinless chicken breast meat [D1] [D6] 3/4 pounds large shrimp, peeled and deveined (or buy frozen) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5] [D6] Cider vinegar (if not using red wine) Red wine vinegar [D2] Black olives, pitted [D3] Capers [D3] Red wine (3/4 cup) (or use red grape juice/cider vinegar) [D1] **Salad dressing(s) (your choice) DRY GOODS Flour (3 tablespoons) [D4] Brown sugar [D1] Dry bread crumbs (1/3 cup) [D4] Dried cherries (1/3 cup) [D1] 1/3 pound Linguine or Spaghetti pasta [D3] **Wild rice pilaf [D2] Volume 11, Week 51 PRODUCE Onions (keep on hand) [D6] Garlic (5 cloves) [D2] [D3] [D5] [D6] Jalapeno peppers (1) [D5] Parsley (3 tablespoons chopped) [D2] Cilantro (1 tablespoons chopped) [D5] Basil (1/3 bunch plus 1 tablespoons chopped leaves) [D2] [D3] Lemons (1/3 whole plus 1 tablespoon juice and 1 teaspoon zest) [D3] [D4] [D5] Oranges (3/4 tablespoon juice) [D5] **Sweet potatoes [D1] **Butternut squash [D4] **Broccoli rabe [D4] **Green beans [D1] **Cucumbers [D5] **Tomatoes [D5] **Kale **Mixed salad greens [D5] **Lettuce (not Iceberg, no nutrition) [D3] [D6] **Salad veggies (your choice) [D3] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D6] 1/3 (28-oz.) can whole plum tomatoes [D3] 3/4 (15-oz.) can cannellini beans [D6] 3/4 (4-oz.) can diced green chilies [D6] Red grape juice (3/4 cup) (if not using red wine) Cherry juice, unsweetened (3/4 cup) [D1] SPICES Rosemary [D1] Paprika [D2] Chili powder [D2] Oregano [D2] [D6] Crushed red pepper flakes [D3] Ground cumin [D5] [D6] Ground coriander [D5] Cayenne pepper [D6] **Garlic powder DAIRY/DAIRY CASE Butter, unsalted [D1] Eggs (1) [D4] Whole milk Greek yogurt (3 tablespoons) [D5] Plain Greek yogurt (1/3 cup) [D6] Parmigiano-Reggiano cheese (3 tablespoons grated) [D4] FREEZER 3/4 pounds large shrimp, peeled and deveined (if not using fresh) [D5] BAKERY **Bread for garlic toast [D3] **Corn muffins [D6] VEGETARIAN Non-breaded faux chicken patties [D1] Extra-firm tofu [D5] Eggplant [D2] Portabella mushrooms [D4] Additional 2 (15-oz.) cans cannellini beans [D6] KOSHER 3/4 pounds kosher beef steak [D2] 2 boneless skinless chicken thighs [D4] Extra-firm tofu [D5] GLUTEN FREE Vinegars [D1] [D2] Olives [D3] Capers [D3] Wine (or red grape juice) [D1] Chicken broth [D6] Canned tomatoes [D3] Canned beans [D6] Cherry juice Yogurt [D5] Flour [D4] Bread crumbs or bread [D4] Pasta [D3] 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.
3/4 cup red wine (or use red grape juice with a splash of cider vinegar) 3/4 cup unsweetened cherry juice 1/3 cup dried cherries 1 tablespoon olive oil Bing Cherry Chicken Day 1 - Serves 2 1/2 pound boneless skinless chicken breast meat, cut into 1- inch strips 1 teaspoon unsalted butter 1/3 teaspoon brown sugar 1/3 teaspoon dried rosemary, crushed In a medium saucepan, bring wine (or juice/vinegar), cherry juice and dried cherries to a boil. Reduce heat and simmer for 20 minutes or until mixture is reduced by half and cherries are plump. Meanwhile, heat the olive oil in a large skillet over medium heat; add chicken strips; cook and stir for 12 minutes or until juices run clear. When cherry mixture has reduced, remove from the heat and stir in the butter, sugar and rosemary. Check seasonings and adjust were needed. Serve sauce over chicken. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. VEGETARIAN: Use non-breaded faux chicken patties and adjust cooking time as necessary. KOSHER: Use olive oil instead of butter. GLUTEN FREE: Make sure wine (or juice/vinegar) and cherry juice are gluten free. NUTRITION: Per Serving: 341 Calories; 10g Fat; 27g Protein; 22g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 178mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Fruit; 2 Fat; 0 Other Carbohydrates. Points: 7 3/4 pound beef skirt steaks 3 tablespoons chopped fresh parsley 1 tablespoons chopped fresh basil leaves 2 cloves garlic, minced Gaucho Steak with Chimichurri Day 2 - Serves 2 1/3 teaspoon paprika 1/3 teaspoon chili powder 1/3 teaspoon dried oregano 2 tablespoons red wine vinegar 3 tablespoons olive oil Preheat grill to MEDIUM. Sprinkle steaks with salt and pepper then grill for 6 minutes per side or until cooked to desired level of doneness. Remove from the heat and set aside to rest for 10 minutes before slicing. Meanwhile, prepare chinicurri sauce: Place remaining ingredients (parsley through olive oil) in a blender; process just until combined. Slice steaks and arrange on a large platter. Serve with the chimichurri sauce. SERVING SUGGESTION: Wild rice pilaf and braised kale. VEGETARIAN: Substitute grilled eggplant cutlets for the steak KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Make sure vinegar is gluten free. NUTRITION: Per Serving: 436 Calories; 34g Fat; 30g Protein; 2g Carbohydrate; trace Dietary Fiber; 77mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 4 1/2 Fat; 0 Other Carbohydrates. Points: 12
DO-AHEAD TIP: Cook pasta in time for dinner. 2 teaspoons olive oil 2 cloves garlic, minced 1/3 (28-oz.) can whole plum tomatoes, crushed 1/4 cup chopped pitted black olives, chopped 2 teaspoons capers Day 3 - Serves 2 Dash of crushed red pepper flakes 1/3 pound Linguine or Spaghetti pasta, cooked according to package directions 1/3 bunch basil leaves, chopped 1 teaspoon lemon zest Heat the oil in a large saucepan over medium heat. Add the garlic and saute for 2 minutes. Add tomatoes and their juice, olives, capers, crushed red pepper flakes, salt and pepper; cook for 10 minutes or until sauce comes to a low simmer and starts to thicken. Add cooked pasta to the sauce; stir to combine. Top with chopped basil and lemon zest then serve. SERVING SUGGESTION: Serve a big salad on the side; add some garlic toast. VEGETARIAN: No changes necessary. KOSHER: No changes necessary. GLUTEN FREE: Make sure canned tomatoes, olives and capers are gluten free. Use gluten free pasta. NUTRITION: Per Serving: 371 Calories; 8g Fat; 11g Protein; 64g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 220mg Sodium. Exchanges: 4 Grain(Starch); 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Points: 10 2 pork cutlets, pounded to 1/2 inch thick 3 tablespoons flour 1 egg, beaten Pork Milanese Day 4 - Serves 2 1/3 cup dry bread crumbs 3 tablespoons grated fresh Parmigiano-Reggiano cheese 2 teaspoons olive oil 1/3 lemon, cut into wedges Season pork with salt and pepper; set aside. In 3 shallow bowls: place flour in one, the eggs in another and the bread crumbs and cheese in the last. Dredge cutlets in that order. Heat the oil in a large skillet over medium-high heat. Add coated pork; cook for 4 minutes per side or until crisp, golden and cooked through. Serve with lemon wedges. SERVING SUGGESTION: Baked butternut squash and steamed broccoli rabe. VEGETARIAN: Substitute pork with portabella mushrooms. KOSHER: Replace the pork with boneless skinless chicken thighs. GLUTEN FREE: Use gluten free flour and bread crumbs or make your own crumbs from gluten free bread. NUTRITION: Per Serving: 453 Calories; 15g Fat; 54g Protein; 22g Carbohydrate; 1g Dietary Fiber; 153mg Cholesterol; 423mg Sodium. Exchanges: 1 1/2 Grain(Starch); 7 Lean Meat; 0 Fruit; 1 Fat. Points: 11
2 teaspoons olive oil 3/4 pound large shrimp, peeled and deveined 1 clove garlic, minced 1/3 jalapeno pepper, de-seeded and chopped 3 tablespoons whole milk Greek yogurt Citrus Yogurt Shrimp Day 5 - Serves 2 2 tablespoons chopped cilantro 2 tablespoons lemon juice 2 teaspoons orange juice 3 tablespoons ground cumin 1/8 teaspoon ground coriander Heat the oil in a large skillet over medium heat. Add shrimp, garlic and jalapeno; cook until shrimp are pink and opaque (3 to 4 minutes per side) and garlic is soft. Remove from heat and set aside to cool. Meanwhile, in a large bowl, blend together remaining ingredients (yogurt through salt and pepper); add shrimp mixture and toss to combine. Serve at room temperature or cover and chill before serving. SERVING SUGGESTION: Serve shrimp mixture over mixed salad greens. Add sliced cucumber and tomatoes on the side. VEGETARIAN: Use extra-firm tofu instead of shrimp. KOSHER: Use Vegetarian option (above). GLUTEN FREE: Make sure yogurt is gluten free. NUTRITION: Per Serving: 228 Calories; 8g Fat; 32g Protein; 5g Carbohydrate; trace Dietary Fiber; 234mg Cholesterol; 271mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates. Points: 6 1 tablespoon olive oil 1 pound boneless skinless chicken breast meat, cut into 1- inch cubes 1/3 large onion, chopped 1 cloves garlic, minced 3/4 (15-oz.) cans cannellini beans, drained and rinsed 3/4 cup low sodium chicken broth, or use homemade White Chicken Chili Day 6 - Serves 2 3/4 cup low sodium chicken broth, or use homemade 3/4 (4-oz.) cans diced green chilies Dash cayenne pepper 1/3 teaspoon dried oregano 1/3 teaspoon ground cumin 1/3 cup plain Greek yogurt Heat the oil in a large skillet over medium heat. Add chicken cubes, onion and garlic; cook until chicken is golden (about 5 minutes); transfer to a slow cooker. Add remaining ingredients, except yogurt (beans through salt and pepper). Cover and cook on MEDIUM for 6 hours. Remove from slow cooker and stir in yogurt; serve. SERVING SUGGESTION: A big salad and some warm, buttered corn muffins. VEGETARIAN: Replace chicken with an additional 2 cans of beans. KOSHER: Skip the yogurt. GLUTEN FREE: Make sure canned beans, broth and yogurt are gluten free. NUTRITION: Per Serving: 521 Calories; 12g Fat; 60g Protein; 44g Carbohydrate; 13g Dietary Fiber; 107mg Cholesterol; 353mg Sodium. Exchanges: 2 1/2 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates. Points: 12
Paleo Menu-Mailer Shopping List Four Servings MENU: Day 1: Holiday Steeped Chicken, serve with mashed rutabagas and Shredded Brussels Sprouts. Day 2: Drunken Pomegranate Steaks, add steamed broccoli spears and Faux-Tay-Toes. Day 3: Black Pepper Cognac Lamb Chops, with baked sweet potatoes and steamed green beans. Day 4: Grinch Green Pork Chops, along with a side of Mexi-Cauli-Rice and a big salad. Day 5: Orange Chipotle Scallops, add baked acorn squash and a big spinach salad. Day 6: Chicken Kale Soup, serve with a big salad tossed with Leanne s Basic Vinaigrette SHOPPING LIST: PROTEIN 4 (6-oz.) NY strip steaks (or cut of your choice) [D2] 8 to 10 lamb chops [D3] 4 boneless pork chops [D4] 6 boneless skinless chicken breast halves [D1] [D6] 2 pounds scallops (or buy frozen) [D5] Volume 2, Week 51 PRODUCE Onions (1 medium) [D6] Garlic (7 cloves) [D2] [D5] [D6] **Additional [D4] [D5] [D6] Celery (2 medium stalks) [D6] Carrots (1 large) [D6] Kale (2 overflowing cups chopped) [D6] Oranges (1/2 cup juice and 2 teaspoons zest) [D5] Apples (1 large) [D1] Cranberries (1 cup) (or buy frozen) [D1] Pomegranate seeds (1 cup) (or buy frozen) [D2] **Sweet potatoes [D3] **Rutabagas [D1] **Brussels sprouts [D1] **Broccoli [D2] **Cauliflower [D2] [D4] **Green beans [D3] **Acorn squash [D5] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D4] [D6] **Salad veggies (your choice) [D4] [D6] **Cilantro [D4] CONDIMENTS Olive oil [D2] Coconut oil [D4] Balsamic vinegar [D1]**Additional [D4] [D5] [D6] Salsa verde [D4] Coco-aminos [D6] Raw honey [D1] [D2] [D5] Red wine (1 cup) [D2] Cognac (1/4 cup) [D3] **Extra virgin olive oil [D4] [D5] [D6] DRY GOODS Coconut flour (1 tablespoon plus extra if needed) [D3] DAIRY CASE Grass fed butter (10 tablespoons) [D1] [D2] [D3] [D5] [D6]**Additional [D1] [D2] FREEZER 2 pounds scallops (if not using fresh) [D5] Cranberries (1 cup) (if not using fresh) [D1] Pomegranate seeds (1 cup) (if not using fresh) [D2] OTHER Large zipper-topped plastic bags [D2] [D5] CANNED GOODS Low sodium chicken broth, or use homemade (4 cups) [D6] Low sodium beef broth, or use homemade (1 cup) [D3] Coconut cream (1/4 cup) [D3] SPICES Paprika [D1] [D2] [D5] [D6] Ground cinnamon [D1] Ground ginger [D2] Rosemary [D2] Garlic powder [D3] Ground cloves [D3] Cayenne pepper [D5] [D6] Chili powder [D5] **Additional [D4] Crushed red pepper flakes [D5] Ground cumin [D6] **Ground nutmeg [D1] **Basil [D4] [D5] [D6] **Oregano [D4] [D5] [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.
4 boneless skinless chicken breast halves 2 tablespoons grass fed butter 1 cup fresh or frozen cranberries 1 large apple (I use honey crisps), cored and chopped Holiday Steeped Chicken Day 1 - Serves 4 1 tablespoon balsamic vinegar 2 tablespoons raw honey 1 teaspoon sea salt 1 teaspoon paprika 1 teaspoon ground cinnamon INSTRUCTIONS: Preheat oven to 375 degrees. Place chicken in a baking dish. Melt the butter in a large skillet over medium-high heat; add remaining ingredients (cranberries through cinnamon); cook, stirring occasionally until mixture is slightly reduced. Pour sauce over chicken and bake for 50 to 70 minutes or until chicken is cooked through. SERVING SUGGESTION: Mashed rutabagas and Shredded Brussels Sprouts (cut Brussels sprouts in half lengthwise then thinly slice; stir-fry in grass fed butter and olive oil till fragrant then sprinkle with salt, pepper and a little ground nutmeg). NUTRITION: Per Serving: 249 Calories; 7g Fat; 28g Protein; 18g Carbohydrate; 2g Dietary Fiber; 84mg Cholesterol; 606mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 6 DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe). Drunken Pomegranate Steaks Day 2 - Serves 4 4 (6-oz.) NY strip steaks (or cut of your choice) 1 cup red wine 1 cup fresh or frozen pomegranate seeds 2 cloves garlic, pressed 1 tablespoon raw honey 1 tablespoon olive oil 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon ground ginger 1/2 teaspoon paprika 1/4 teaspoon dried rosemary, crushed 2 tablespoons grass fed butter INSTRUCTIONS: Place steaks in a large zipper-topped plastic bag. In a food processor, blend together remaining ingredients except butter (wine through rosemary); pour mixture over steaks. Seal bag and turn to coat; refrigerate overnight or for at least 4 hours. At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade (reserving marinade) and grill for 4 to 8 minutes per side or until cooked to desired level of doneness. Meanwhile, melt the butter in a medium saucepan over medium heat; add reserved marinade and simmer for 10 minutes. Serve sauce over steaks. SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper till you get a mashed potatoes texture. NUTRITION: Per Serving: 518 Calories; 39g Fat; 25g Protein; 7g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 635mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 6 Fat; 1/2 Other Carbohydrates. Points: 13
Sauce: 3 tablespoons grass fed butter 1/4 cup cognac 2 teaspoons freshly ground black pepper 1 teaspoon sea salt 1 teaspoon garlic powder 1/4 teaspoon ground cloves 1 cup low sodium beef broth, or use homemade 1/4 cup coconut cream 1 tablespoon coconut flour (to thicken, use more if necessary) Black Pepper Cognac Lamb Chops Day 3 - Serves 4 Lamb: 8 to 10 lamb chops Sea salt and freshly ground black pepper to taste 2 tablespoons grass fed butter INSTRUCTIONS: Prepare sauce: Melt the butter in a medium saucepan with a tight-fitting lid over medium heat then whisk in remaining sauce ingredients (cognac through coconut flour). Bring to a slow boil then reduce heat, cover and simmer for 10 to 15 minutes. Cook lamb chops: While sauce is simmering, season lamb lightly with salt and pepper. Melt the butter in a large skillet over medium-high heat; add lamb chops and cook for 5 to 8 minutes per side or until they reach desired level of doneness. Serve sauce on top. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: Per Serving: 477 Calories; 39g Fat; 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 623mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 6 1/2 Fat. Points: 12 2 tablespoons coconut oil, melted 4 boneless pork chops 1 1/2 cups salsa verde Grinch Green Pork Chops Day 4 - Serves 4 INSTRUCTIONS: This is no joke this recipe requires only 3 ingredients! Preheat oven to 375 degrees. Spread melted coconut oil on the bottom of a baking dish. Place pork chops in prepared baking dish then pour salsa over the top; bake for 1 to 1 1/2 hours or until pork chops are cooked through. SERVING SUGGESTION: Mexi-Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper, chili powder and chopped cilantro to taste). Add a big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving: 321 Calories; 22g Fat; 23g Protein; 6g Carbohydrate; 0g Dietary Fiber; 74mg Cholesterol; 344mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat. Points: 8
DO-AHEAD TIP: Marinate scallops for at least 3 hours (see recipe). Orange Chipotle Scallops Day 5 - Serves 4 2 pounds scallops 1/2 cup fresh orange juice 2 teaspoons orange zest 2 tablespoons raw honey 2 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon paprika 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 1/2 teaspoon crushed red pepper flakes 2 tablespoons grass fed butter INSTRUCTIONS: Place scallops in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients except butter (orange juice through crushed red pepper flakes); pour mixture over scallops. Seal bag and turn to coat; refrigerate for at least 3 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated scallops and cook for 3 to 5 minutes per side or until cooked through (do not overcook!). SERVING SUGGESTION: Baked acorn squash and a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving: 305 Calories; 8g Fat; 39g Protein; 19g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 899mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 8 4 cups low sodium chicken broth, or use homemade 3 teaspoons coco-aminos 1 tablespoon grass fed butter 2 boneless skinless chicken breast halves, cubed 1 large carrot, peeled and chopped 2 medium stalks celery, chopped Chicken Kale Soup Day 6 - Serves 4 1 medium onion, chopped 3 cloves garlic, pressed 2 overflowing cups chopped kale 1 teaspoon paprika 1/2 teaspoon cayenne pepper 1/4 teaspoon ground cumin INSTRUCTIONS: Place all ingredients in a large slow cooker; stir well to blend thoroughly. Cover and cook for 8 to 10 hours, stirring every 2 hours. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving: 230 Calories; 7g Fat; 40g Protein; 11g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 236mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 7
Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.
Paleo Menu-Mailer Shopping List Two servings MENU: Day 1: Holiday Steeped Chicken, serve with mashed rutabagas and Shredded Brussels Sprouts. Day 2: Drunken Pomegranate Steaks, add steamed broccoli spears and Faux-Tay-Toes. Day 3: Black Pepper Cognac Lamb Chops, with baked sweet potatoes and steamed green beans. Day 4: Grinch Green Pork Chops, along with a side of Mexi-Cauli-Rice and a big salad. Day 5: Orange Chipotle Scallops, add baked acorn squash and a big spinach salad. Day 6: Chicken Kale Soup, serve with a big salad tossed with Leanne s Basic Vinaigrette. SHOPPING LIST: PROTEIN 2 (6-oz.) NY strip steaks (or cut of your choice) [D2] 4 lamb chops [D3] 2 boneless pork chops [D4] 3 boneless skinless chicken breast halves [D1] [D6] 1 pounds scallop (or buy frozen) [D5] CONDIMENTS Olive oil [D2] Coconut oil [D4] Balsamic vinegar [D1]**Additional [D4] [D5] [D6] Salsa verde [D4] Coco-aminos [D6] Raw honey [D1] [D2] [D5] Red wine (1/2 cup) [D2] Cognac (2 tablespoons) [D3] **Extra virgin olive oil [D4] [D5] [D6] DRY GOODS Coconut flour (1/2 tablespoon plus extra if needed) [D3] DAIRY CASE Grass fed butter (5 tablespoons) [D1] [D2] [D3] [D5] [D6]**Additional [D1] [D2] Volume 2, Week 51 PRODUCE Onions (1/2 medium) [D6] Garlic (4 cloves) [D2] [D5] [D6] **Additional [D4] [D5] [D6] Celery (1 medium stalk) [D6] Carrots (1/2 large) [D6] Kale (1 overflowing cup chopped) [D6] Oranges (1/4 cup juice and 1 teaspoon zest) [D5] Apples (1/2 large) [D1] Cranberries (1/2 cup) (or buy frozen) [D1] Pomegranate seeds (1/2 cup) (or buy frozen) [D2] **Sweet potatoes [D3] **Rutabagas [D1] **Brussels sprouts [D1] **Broccoli [D2] **Cauliflower [D2] [D4] **Green beans [D3] **Acorn squash [D5] **Spinach [D5] **Lettuce (not Iceberg, no nutrition) [D4] [D6] **Salad veggies (your choice) [D4] [D6] **Cilantro [D4] CANNED GOODS Low sodium chicken broth, or use homemade (2 cups) [D6] Low sodium beef broth, or use homemade (1/2 cup) [D3] Coconut cream (2 tablespoons) [D3] SPICES Paprika [D1] [D2] [D5] [D6] Ground cinnamon [D1] Ground ginger [D2] Rosemary [D2] Garlic powder [D3] Ground cloves [D3] Cayenne pepper [D5] [D6] Chili powder [D5] **Additional [D4] Crushed red pepper flakes [D5] Ground cumin [D6] **Ground nutmeg [D1] **Basil [D4] [D5] [D6] **Oregano [D4] [D5] [D6] FREEZER 1 pound scallops (if not using fresh) [D5] Cranberries (1/2 cup) (if not using fresh) [D1] Pomegranate seeds (1/2 cup) (if not using fresh) [D2] OTHER Large zipper-topped plastic bags [D2] [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.
2 boneless skinless chicken breast halves 1 tablespoon grass fed butter 1/2 cup fresh or frozen cranberries 1/2 large apple (I use honey crisps), cored and chopped 1/2 tablespoon balsamic vinegar 1 tablespoon raw honey 1/2 teaspoon sea salt 1/2 teaspoon paprika 1/2 teaspoon ground cinnamon Holiday Steeped Chicken Day 1 - Serves 2 Preheat oven to 375 degrees. Place chicken in a baking dish. Melt the butter in a large skillet over medium-high heat; add remaining ingredients (cranberries through cinnamon); cook, stirring occasionally until mixture is slightly reduced. Pour sauce over chicken and bake for 50 to 70 minutes or until chicken is cooked through. SERVING SUGGESTION: Mashed rutabagas and Shredded Brussels Sprouts (cut Brussels sprouts in half lengthwise then thinly slice; stir-fry in grass fed butter and olive oil till fragrant then sprinkle with salt, pepper and a little ground nutmeg). NUTRITION: Per Serving: 249 Calories; 7g Fat; 28g Protein; 18g Carbohydrate; 2g Dietary Fiber; 84mg Cholesterol; 606mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 6 DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe). Drunken Pomegranate Steaks Day 2 - Serves 2 2 (6-oz.) NY strip steaks (or cut of your choice) 1/2 cup red wine 1/2 cup fresh or frozen pomegranate seeds 1 clove garlic, pressed 1/2 tablespoon raw honey 1/2 tablespoon olive oil 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon ground ginger 1/4 teaspoon paprika 1/8 teaspoon dried rosemary, crushed 1 tablespoon grass fed butter Place steaks in a large zipper-topped plastic bag. In a food processor, blend together remaining ingredients except butter (wine through rosemary); pour mixture over steaks. Seal bag and turn to coat; refrigerate overnight or for at least 4 hours. At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade (reserving marinade) and grill for 4 to 8 minutes per side or until cooked to desired level of doneness. Meanwhile, melt the butter in a medium saucepan over medium heat; add reserved marinade and simmer for 10 minutes. Serve sauce over steaks. SERVING SUGGESTION: Steamed broccoli spears and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper till you get a mashed potatoes texture. NUTRITION: Per Serving: 518 Calories; 39g Fat; 25g Protein; 7g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 635mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 6 Fat; 1/2 Other Carbohydrates. Points: 13
Sauce: 1 1/2 tablespoons grass fed butter 2 tablespoons cognac 1 teaspoon freshly ground black pepper 1/2 teaspoon sea salt 1/2 teaspoon garlic powder 1/8 teaspoon ground cloves 1/2 cup low sodium beef broth, or use homemade 2 tablespoons coconut cream 1/2 tablespoon coconut flour (to thicken, use more if necessary) Black Pepper Cognac Lamb Chops Day 3 - Serves 2 Lamb: 8 lamb chops Sea salt and freshly ground black pepper to taste 1 tablespoon grass fed butter Prepare sauce: Melt the butter in a medium saucepan with a tight-fitting lid over medium heat then whisk in remaining sauce ingredients (cognac through coconut flour). Bring to a slow boil then reduce heat, cover and simmer for 10 to 15 minutes. Cook lamb chops: While sauce is simmering, season lamb lightly with salt and pepper. Melt the butter in a large skillet over medium-high heat; add lamb chops and cook for 5 to 8 minutes per side or until they reach desired level of doneness. Serve sauce on top. SERVING SUGGESTION: Baked sweet potatoes and steamed green beans. NUTRITION: Per Serving: 477 Calories; 39g Fat; 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 623mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 6 1/2 Fat. Points: 12 1 tablespoon coconut oil, melted 2 boneless pork chops 3/4 cups salsa verde This is no joke this recipe requires only 3 ingredients! Grinch Green Pork Chops Day 4 - Serves 2 Preheat oven to 375 degrees. Spread melted coconut oil on the bottom of a baking dish. Place pork chops in prepared baking dish then pour salsa over the top; bake for 1 to 1 1/2 hours or until pork chops are cooked through. SERVING SUGGESTION: Mexi-Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; toss with salt, pepper, chili powder and chopped cilantro to taste). Add a big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving: 321 Calories; 22g Fat; 23g Protein; 6g Carbohydrate; 0g Dietary Fiber; 74mg Cholesterol; 344mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat. Points: 8
DO-AHEAD TIP: Marinate scallops for at least 3 hours (see recipe). Orange Chipotle Scallops Day 5 - Serves 2 1 pound scallops 1/4 cup fresh orange juice 1 teaspoon orange zest 1 tablespoon raw honey 1 clove garlic, pressed 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon paprika 1/2 teaspoon cayenne pepper 1/4 teaspoon chili powder 1/4 teaspoon crushed red pepper flakes 1 tablespoon grass fed butter Place scallops in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients except butter (orange juice through crushed red pepper flakes); pour mixture over scallops. Seal bag and turn to coat; refrigerate for at least 3 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated scallops and cook for 3 to 5 minutes per side or until cooked through (do not overcook!). SERVING SUGGESTION: Baked acorn squash and a big spinach salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving: 305 Calories; 8g Fat; 39g Protein; 19g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 899mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 8 2 cups low sodium chicken broth, or use homemade 1 1/2 teaspoons coco-aminos 1/2 tablespoon grass fed butter 1 boneless skinless chicken breast halves, cubed 1/2 large carrot, peeled and chopped 1 medium stalk celery, chopped Chicken Kale Soup Day 6 - Serves 2 1/2 medium onion, chopped 2 cloves garlic, pressed 1 overflowing cup chopped kale 1/2 teaspoon paprika 1/4 teaspoon cayenne pepper 1/8 teaspoon ground cumin Place all ingredients in a large slow cooker; stir well to blend thoroughly. Cover and cook for 8 to 10 hours, stirring every 2 hours. SERVING SUGGESTION: A big salad tossed with Leanne s Basic Vinaigrette. NUTRITION: Per Serving: 230 Calories; 7g Fat; 40g Protein; 11g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 236mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 7
Paleo Diet and Menu-Mailer Tips and Hints The Paleo Menu- Mailer is different than any of our other Menu- Mailers in that it is based on the hunter/gatherer principle which provides you with good, basic, healthy food. I strongly suggest you use organic in- season vegetables, organic free- range chicken and eggs, grass- fed beef, pastured pork and wild fish as much as possible. If you don t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco- Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com not cheap, but it lasts a good long while. And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Menu- Mailers, the Serving Suggestions are double- asterisked (**) on the Shopping Lists and are entirely optional. Leanne s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.
Low Carb/Body Clutter Menu-Mailer Shopping List Four Servings MENU: Day 1: Paprika Quinoa Crusted Chicken Caesar Salad, serve sliced cucumber on the side. Day 2: Sweet Country Beef Stew, serve with a relish tray. Day 3: Asian Pork Salad, add a side of sliced cucumbers. Day 4: Fish Cooked Escabeche Style, serve with baked Hubbard squash and steamed asparagus. Day 5: Baked Buffalo Wings, with a big bowl of coleslaw on the side. Day 6: Chicken and Vegetable Tagine, add steamed broccoli spears and Cauli- Rice. SHOPPING LIST: MEAT/POULTRY/SEAFOOD 2 pounds beef top round or chuck steak [D2] 1 1/2 pounds ground pork [D3] 4 (6-oz.) boneless skinless chicken breast halves [D1] 4 ounces pancetta [D1] 2 1/2 pounds chicken wings [D5] Boneless skinless chicken breast meat (3 cups cooked and chopped) [D6] 4 (8-oz.) mahi mahi fillets (or buy frozen) [D4] CONDIMENTS Olive oil [D1] [D2] [D4] [D5] [D6] Cider vinegar [D4] Red wine vinegar [D1] Dijon mustard [D1] Worcestershire sauce [D1] Hot sauce [D5] Anchovy fillets [D1] Low sodium soy sauce [D3] Fish sauce (in Asian section of grocery store) [D3] Sweet red wine (1 1/2 cups) (or use low sodium beef broth, or homemade) [D2] **LC Rice vinegar [D5] **LC Mayonnaise [D5] **LC Whole black olives [D2] OTHER Paper towels [D4] Large zipper-topped plastic bags [D5] Aluminum foil wrap [D5] Volume 9, Week 51 PRODUCE Onions (keep on hand) [D2] [D4] [D6] Red onions (1/2 cup chopped) [D3] Garlic (1 small head plus 10 cloves) [D1] [D2] [D3] [D4] Sweet potatoes (2 large) [D2] Green onions (6) [D3] Carrots (4 medium) [D6] **Additional [D2] Turnips (2 large) [D6] Butternut squash (2 cups chopped) [D6] Cherry tomatoes (1 cup halves) [D1] Green bell peppers (2 medium) [D4] Fresno chili peppers (2) [D3] Gingerroot (1 tablespoon grated) [D6] Kale (1 bunch) [D2] Romaine lettuce (1 large head plus 2 hearts) [D1] [D3] Radicchio (1 small head) [D1] Parsley (1/2 cup plus 1/3 cup chopped) [D1] [D2] **Additional [D4] Cilantro (2/3 cup plus 1/2 cup chopped) [D1] [D3] [D6] Mint (1/4 cup chopped leaves) (optional) [D3] Lemons (2) [D1] [D3] Limes (1) [D3] **LC Celery [D2] **LC Cucumbers [D1] [D2] [D3] **LC Grape tomatoes [D2] **LC Hubbard squash [D4] **LC Asparagus [D4] **LC Broccoli [D6] **LC Cauliflower [D6] **LC Coleslaw mix [D5] **Baby red potatoes [D4] **Corn on the cob (or buy frozen) [D5] CANNED GOODS Low sodium chicken broth, or use homemade (3 cups) [D6] Low sodium beef broth, or use homemade (3 cups and extra if needed plus 1 1/2 cups if not using sweet red wine) [D2] SPICES Paprika [D1] Thyme [D2] Bay leaves [D4] Ground cumin [D6] Ground cinnamon [D6] Cayenne pepper [D6] If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb / Body Clutter Menu-Mailer Volume 9, Week 51 DRY GOODS Flour (1 1/4 cups) [D2] [D4] Quinoa (1/2 cup cooked) [D1] Dried apricots (12) [D6] Roasted, salted peanuts (1/4 cup) [D3] **Brown rice [D6] DAIRY/DAIRY CASE Butter, unsalted (1/3 cup melted) [D5] **Additional [D2] [D4] [D5] Eggs (3) [D3] Low fat plain Greek yogurt (6 ounces) [D1] Parmesan cheese (2 tablespoons ) [D1] FREEZER 4 (8-oz.) mahi mahi fillets (if not using fresh) [D4] **Corn on the cob (if not using fresh) [D5] BAKERY **Whole grain rolls [D1] **Crusty bread [D2] **Sesame bread sticks [D3] KOSHER 2 pounds kosher beef steak [D2] 1 1/2 pounds kosher ground beef [D3] Additional olive oil [D1] GLUTEN FREE Pancetta [D1] Vinegars [D1] [D4] Mustard [D1] Worcestershire sauce [D1] Hot sauce [D5] Anchovy fillets [D1] Soy sauce [D3] Fish sauce [D3] Wine [D2] Chicken broth [D6] Beef broth [D2] Flour [D2] [D4] 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, 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.
DO-AHEAD TIP: Prepare quinoa according to package directions. Paprika Quinoa Crusted Chicken Caesar Salad 4 (6-oz.) boneless skinless chicken breast halves 1/2 tablespoon paprika 1/2 cup cooked quinoa 1 tablespoon red wine vinegar 1 tablespoon Worcestershire sauce 1 tablespoon Dijon mustard 3 tablespoons anchovy fillets 6 ounces low fat plain Greek yogurt Day 1 - Serves 4 4 cloves garlic, minced 1 lemon, juiced 2 tablespoons grated Parmesan cheese 1/3 cup chopped fresh cilantro 1/3 cup chopped fresh parsley 5 tablespoons olive oil, divided 2 Romaine lettuce hearts, chopped 1 cup halved cherry tomatoes 1 small head radicchio, chopped 4 ounces pancetta, cubed Season chicken with salt, pepper and paprika. Spread the cooked quinoa on a large plate and place chicken breast halves on top; slightly press to coat each side. Set aside. Prepare dressing: Place next 10 ingredients (vinegar through parsley) in a blender; process until smooth then slowly drizzle 3 tablespoons of olive through the hinged cap in the lid while, blender is running. Set aside. In a large serving bowl, toss together lettuce, tomatoes and radicchio. Set aside. Heat 1 tablespoon of the remaining olive oil in a large skillet over medium-high heat. Add the pancetta and cook until browned and crispy; remove from pan and set aside. In the same skillet, heat remaining 1 tablespoon of olive oil. Add chicken; cook until quinoa crusts are crispy and chicken juices run clear (2 to 3 minutes per side). Slice the cooked chicken and add to the salad bowl along with prepared dressing; toss and serve. LC SERVING SUGGESTION: Serve sliced cucumber on the side. SERVING SUGGESTION: Add whole grain rolls with butter. KOSHER: Skip the anchovy fillets, yogurt, Parmesan and pancetta and increase the olive oil in the dressing by 2 tablespoons. GLUTEN FREE: Make sure vinegar, Worcestershire, mustard and pancetta are gluten free. NUTRITION: Per Serving: 564 Calories; 25g Fat; 56g Protein; 33g Carbohydrate; 9g Dietary Fiber; 115mg Cholesterol; 760mg Sodium. Exchanges: 1 Grain(Starch); 6 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates. Points: 14 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb / Body Clutter Menu-Mailer Volume 9, Week 51
3 tablespoons olive oil 1/4 cup flour 2 pounds beef top round or chuck steak, cut into 1/2-inch cubes 1 large onion, chopped 2 cloves garlic, minced Sweet Country Beef Stew Day 2 - Serves 4 Heat the oil in a large saucepan with a tight-fitting lid over medium heat. 1 1/2 cups sweet red wine (or use additional beef broth) 3 cups low sodium beef broth, or use homemade (plus additional if needed) 2 large sweet potatoes, peeled and cubed 1 bunch kale, chopped 1 teaspoon dried thyme 1/2 cup chopped parsley In a medium bowl, toss together salt, pepper and flour. Dredge beef cubes in the seasoned flour, shaking off excess; add to the saucepan and cook until browned on all sides. Remove beef cubes to a paper towel lined plate. To the same saucepan, add the onion and garlic; cook until onion is soft then add the wine and whisk up all of the browned bits from the bottom of the saucepan. Return browned beef cubes to the saucepan; bring to a boil then reduce heat, cover and simmer for 25 minutes. Next add the broth and sweet potatoes to the saucepan; cover and cook for 45 minutes, stirring occasionally, until beef is forktender. Add kale, thyme (and additional broth if needed); cover and cook for 10 minutes. Garnish with parsley before serving. LC SERVING SUGGESTION: Ladle stew into bowls. Add a relish tray of carrot and celery sticks, grape tomatoes, cucumber spears and whole black olives. SERVING SUGGESTION: Add some crusty bread with butter. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Use gluten free flour and make sure wine and broth are gluten free. NUTRITION: Per Serving: 712 Calories; 32g Fat; 60g Protein; 30g Carbohydrate; 3g Dietary Fiber; 138mg Cholesterol; 267mg Sodium. Exchanges: 1 1/2 Grain(Starch); 8 Lean Meat; 1 Vegetable; 2 Fat. Points: 17 DO-AHEAD TIP: Hard-boil eggs. 1 tablespoon olive oil 1 1/2 pounds ground pork 4 cloves garlic, chopped 1 lime, juiced and zested, divided 1 lemon, zested 1/2 cup chopped red onion 2 Fresno chili peppers, chopped 1 tablespoon fish sauce Asian Pork Salad Day 3 - Serves 4 1 tablespoon low sodium soy sauce 4 tablespoons water, divided 1/4 cup chopped mint leaves (optional) 1/3 cup chopped cilantro 6 green onions, chopped 1/4 teaspoon sea salt 1 large head Romaine lettuce, chopped 1/4 cup chopped roasted and salted peanuts 3 hard-boiled eggs, peeled and sliced Heat the oil in a large skillet over medium-high heat. Add ground pork, garlic, citrus zests and onion; cook and crumble until meat has browned and onion has softened. Add chili peppers, fish sauce, soy sauce and 2 tablespoons of water; stir well to combine then reduce heat and simmer for 5 minutes. Add mint, cilantro, green onions and lime juice; toss then set aside. In a large serving bowl, toss together lettuce, peanuts, eggs and pork mixture. Serve immediately. LC SERVING SUGGESTION: Add sliced cucumber on the side. SERVING SUGGESTION: Add sesame bread sticks. KOSHER: Substitute ground beef for the ground pork. GLUTEN FREE: Make sure fish sauce and soy sauce are gluten free. NUTRITION: Per Serving: 219 Calories; 13g Fat; 13g Protein; 19g Carbohydrate; 6g Dietary Fiber; 160mg Cholesterol; 350mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates. Points: 6 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb / Body Clutter Menu-Mailer Volume 9, Week 51
DO-AHEAD TIP: Marinate fish for at least 20 minutes (see recipe). Fish Cooked Escabeche Style Day 4 - Serves 4 4 (8-oz.) mahi mahi fillets 1 small head garlic, peeled and chopped, divided 1 cup flour 1/4 cup olive oil 3 bay leaves 2 medium green bell peppers, de-seeded, de-ribbed and cut into strips 1 large onion, sliced 2 cups cider vinegar Rub fillets with half of the garlic, the salt and the pepper. Allow them to marinate for at least 20 minutes. At time of cooking, dredge marinated fillets in flour, shaking off excess. Heat the oil in a large skillet over medium-high heat. Add fish and cook (in batches if necessary) until lightly browned on all sides; transfer to a paper towel lined plate. Add remaining garlic to the pan; cook and stir just until it starts to turn golden (not burned!). Add bay leaves, bell pepper strips and sliced onion; cook until softened then add vinegar. Bring mixture to a boil and cook for 2 minutes; pour over fish and serve. LC SERVING SUGGESTION: Baked Hubbard squash and steamed asparagus. SERVING SUGGESTION: Add steamed baby red potatoes tossed with a little butter and chopped parsley. VEGETARIAN: Use tempeh instead of fish. KOSHER: No changes necessary. GLUTEN FREE: Use gluten free flour and make sure vinegar is gluten free. NUTRITION: Per Serving: 464 Calories; 15g Fat; 45g Protein; 37g Carbohydrate; 3g Dietary Fiber; 98mg Cholesterol; 185mg Sodium. Exchanges: 1 1/2 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat; 1/2 Other Carbohydrates. Points: 12 DO-AHEAD TIP: Marinate chicken wings for 45 minutes to 1 hour (see recipe). Baked Buffalo Wings 2 1/2 pounds chicken wings, tips removed 1 teaspoon sea salt Day 5 - Serves 4 1/4 teaspoon freshly ground black pepper 1/3 cup unsalted butter, melted 2/3 cup hot sauce Sprinkle chicken wings with salt and pepper then place them in a large zipper-topped plastic bag. In a small bowl, blend together butter and hot sauce; pour mixture over chicken wings. Seal bag and turn to coat; refrigerate for 45 minutes to 1 hour before cooking. Preheat oven to 400 degrees. Spread chicken wings on a large foil-lined baking sheet; bake for 45 minutes to 1 hour (turning half way through) or until chicken wings are cooked through and crisp. LC SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). SERVING SUGGESTION: Add buttered corn on the cob. KOSHER: Use olive oil instead of butter. GLUTEN FREE: Make sure hot sauce is gluten free. NUTRITION: Per Serving: 480 Calories; 40g Fat; 28g Protein; 1g Carbohydrate; trace Dietary Fiber; 159mg Cholesterol; 1734mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 5 1/2 Fat. Points: 13 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb / Body Clutter Menu-Mailer Volume 9, Week 51
DO-AHEAD TIP: Cook chicken. 2 tablespoons olive oil 2 medium onions, chopped 4 medium carrots, peeled and quartered 2 large turnips, peeled and cut into 1-inch chunks 2 cups, butternut squash, peeled and chopped 12 dried apricots, halved 1 tablespoon grated gingerroot Chicken and Vegetable Tagine Day 6 - Serves 4 Sea salt, to taste 1 teaspoon ground cumin 1/2 teaspoon ground cinnamon 1/4 teaspoon cayenne pepper 3 cups low sodium chicken broth, or use homemade 3 cups cooked and chopped boneless skinless chicken breast meat 1/2 cup chopped cilantro Heat the oil in a medium skillet over medium-high heat. Add onions; cook, stirring occasionally, until softened then transfer to a slow cooker. Add next 10 ingredients (carrots through broth) to the slow cooker; stir well to combine. Cover and cook on LOW for 5 to 6 hours. A few minutes before serving time, taste for seasoning and adjust if necessary. Stir in chopped chicken; cook until heated through. Garnish with chopped cilantro then serve. LC SERVING SUGGESTION: Steamed broccoli spears and 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). SERVING SUGGESTION: Serve brown rice instead of Cauli-Rice. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 357 Calories; 9g Fat; 51g Protein; 17g Carbohydrate; 4g Dietary Fiber; 103mg Cholesterol; 542mg Sodium. Exchanges: 1/2 Grain(Starch); 6 1/2 Lean Meat; 2 Vegetable; 1 1/2 Fat. Points: 9 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb / Body Clutter Menu-Mailer Volume 9, Week 51
Low Carb Shopping List Two Servings MENU: Day 1: Paprika Quinoa Crusted Chicken Caesar Salad, serve sliced cucumber on the side. Day 2: Sweet Country Beef Stew, serve with a relish tray. Day 3: Asian Pork Salad, add a side of sliced cucumbers. Day 4: Fish Cooked Escabeche Style, serve with baked Hubbard squash and steamed asparagus. Day 5: Baked Buffalo Wings, with a big bowl of coleslaw on the side. Day 6: Chicken and Vegetable Tagine, add steamed broccoli spears and Cauli- Rice. SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 pound beef top round or chuck steak [D2] 3/4 pound ground pork [D3] 2 (6-oz.) boneless skinless chicken breast halves [D1] 2 ounces pancetta [D1] 1 1/4 pounds chicken wings [D5] Boneless skinless chicken breast meat (1 1/2 cups cooked and chopped) [D6] 2 (8-oz.) mahi mahi fillets (or buy frozen) [D4] CONDIMENTS Olive oil [D1] [D2] [D4] [D5] [D6] Cider vinegar [D4] Red wine vinegar [D1] Dijon mustard [D1] Worcestershire sauce [D1] Hot sauce [D5] Anchovy fillets [D1] Low sodium soy sauce [D3] Fish sauce (in Asian section of grocery store) [D3] Sweet red wine (3/4 cups) (or use low sodium beef broth, or homemade) [D2] **LC Rice vinegar [D5] **LC Mayonnaise [D5] **LC Whole black olives [D2] BAKERY **Whole grain rolls [D1] **Crusty bread [D2] **Sesame bread sticks [D3] Volume 9, Week 49 PRODUCE Onions (keep on hand) [D2] [D4] [D6] Red onions (1/4 cup chopped) [D3] Garlic (1/2 small head plus 5 cloves) [D1] [D2] [D3] [D4] Sweet potatoes (1 large) [D2] Green onions (3) [D3] Carrots (2 medium) [D6] **Additional [D2] Turnips (1 large) [D6] Butternut squash (1 cup chopped) [D6] Cherry tomatoes (1/2 cup halves) [D1] Green bell peppers (1 medium) [D4] Fresno chili peppers (1) [D3] Gingerroot (1/2 tablespoon grated) [D6] Kale (1/2 bunch) [D2] Romaine lettuce (1/2 large head plus 1 heart) [D1] [D3] Radicchio (1/2 small head) [D1] Parsley (1/4 cup plus 3 tablespoons chopped) [D1] [D2] **Additional [D4] Cilantro (1/3 cup plus 1/4 cup chopped) [D1] [D3] [D6] Mint (2 tablespoons chopped leaves) (optional) [D3] Lemons (1) [D1] [D3] Limes (1/2) [D3] **LC Celery [D2] **LC Cucumbers [D1] [D2] [D3] **LC Grape tomatoes [D2] **LC Hubbard squash [D4] **LC Asparagus [D4] **LC Broccoli [D6] **LC Cauliflower [D6] **LC Coleslaw mix [D5] **Baby red potatoes [D4] **Corn on the cob (or buy frozen) [D5] CANNED GOODS Low sodium chicken broth, or use homemade (1 1/2 cups) [D6] Low sodium beef broth, or use homemade (1 1/2 cups and extra if needed plus 3/4 cup if not using sweet red wine) [D2] SPICES Paprika [D1] Thyme [D2] Bay leaves [D4] Ground cumin [D6] Ground cinnamon [D6] Cayenne pepper [D6] If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb Volume 9, Week 51 DRY GOODS Flour (1/2 cup plus 2 tablespoons) [D2] [D4] Quinoa (1/4 cup cooked) [D1] Dried apricots (6) [D6] Roasted and salted peanuts (2 tablespoons chopped) [D3] **Brown rice [D6] DAIRY/DAIRY CASE Butter, unsalted (3 tablespoons melted) [D5] **Additional [D2] [D4] [D5] Eggs (2) [D3] Low fat plain Greek yogurt (3 oz) [D1] Parmesan cheese (1 tablespoon) [D1] FREEZER 2 (8-oz.) mahi mahi fillets (if not using fresh) [D4] **Corn on the cob (if not using fresh) [D5] OTHER Paper towels [D4] Large zipper-topped plastic bags [D5] Aluminum foil wrap [D5] KOSHER 1 pounds kosher beef steak [D2] 3/4 pound kosher ground beef [D3] Additional olive oil [D1] GLUTEN FREE Pancetta [D1] Vinegars [D1] [D4] Mustard [D1] Worcestershire sauce [D1] Hot sauce [D5] Anchovy fillets [D1] Soy sauce [D3] Fish sauce [D3] Wine [D2] Chicken broth [D6] Beef broth [D2] Flour [D2] [D4] 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, 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.
2 (6-oz.) boneless skinless chicken breast halves 1/4 tablespoon paprika 1/4 cup cooked quinoa 1/2 tablespoon red wine vinegar 1/2 tablespoon Worcestershire sauce 1/2 tablespoon Dijon mustard 1 1/2 tablespoons anchovy fillets 3 ounces low fat plain Greek yogurt Paprika Quinoa Crusted Chicken Caesar Salad Day 1 - Serves 2 2 cloves garlic, minced 1/2 lemon, juiced 1 tablespoon grated Parmesan cheese 3 tablespoons chopped fresh cilantro 3 tablespoons chopped fresh parsley 2 1/2 tablespoons olive oil, divided 1 Romaine lettuce heart, chopped 1/2 cup halved cherry tomatoes 1/2 small head radicchio, chopped 2 ounces pancetta, cubed Season chicken with salt, pepper and paprika. Spread the cooked quinoa on a large plate and place chicken breast halves on top; slightly press to coat each side. Set aside. Prepare dressing: Place next 10 ingredients (vinegar through parsley) in a blender; process until smooth then slowly drizzle 1 1/2 tablespoons of olive through the hinged cap in the lid while, blender is running. Set aside. In a large serving bowl, toss together lettuce, tomatoes and radicchio. Set aside. Heat 1/2 tablespoon of the remaining olive oil in a large skillet over medium-high heat. Add the pancetta and cook until browned and crispy; remove from pan and set aside. In the same skillet, heat remaining 1/2 tablespoon of olive oil. Add chicken; cook until quinoa crusts are crispy and chicken juices run clear (2 to 3 minutes per side). Slice the cooked chicken and add to the salad bowl along with prepared dressing; toss and serve. LC SERVING SUGGESTION: Serve sliced cucumber on the side. SERVING SUGGESTION: Add whole grain rolls with butter. KOSHER: Skip the anchovy fillets, yogurt, Parmesan and pancetta and increase the olive oil in the dressing by 2 tablespoons. GLUTEN FREE: Make sure vinegar, Worcestershire, mustard and pancetta are gluten free. NUTRITION: Per Serving: 564 Calories; 25g Fat; 56g Protein; 33g Carbohydrate; 9g Dietary Fiber; 115mg Cholesterol; 760mg Sodium. Exchanges: 1 Grain(Starch); 6 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates. Points: 14 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb Volume 9, Week 51
1 1/2 tablespoons olive oil 2 tablespoons flour 1 pound beef top round or chuck steak, cut into 1/2-inch cubes 1/2 large onion, chopped 1 clove garlic, minced Sweet Country Beef Stew Day 2 - Serves 2 Heat the oil in a large saucepan with a tight-fitting lid over medium heat. 3/4 cup sweet red wine (or use additional beef broth) 1 1/2 cups low sodium beef broth, or use homemade (plus additional if needed) 1 large sweet potatoe, peeled and cubed 1/2 bunch kale, chopped 1/2 teaspoon dried thyme 1/4 cup chopped parsley In a medium bowl, toss together salt, pepper and flour. Dredge beef cubes in the seasoned flour, shaking off excess; add to the saucepan and cook until browned on all sides. Remove beef cubes to a paper towel lined plate. To the same saucepan, add the onion and garlic; cook until onion is soft then add the wine and whisk up all of the browned bits from the bottom of the saucepan. Return browned beef cubes to the saucepan; bring to a boil then reduce heat, cover and simmer for 25 minutes. Next add the broth and sweet potatoes to the saucepan; cover and cook for 45 minutes, stirring occasionally, until beef is forktender. Add kale, thyme (and additional broth if needed); cover and cook for 10 minutes. Garnish with parsley before serving. LC SERVING SUGGESTION: Ladle stew into bowls. Add a relish tray of carrot and celery sticks, grape tomatoes, cucumber spears and whole black olives. SERVING SUGGESTION: Add some crusty bread with butter. KOSHER: Make sure beef is certified kosher. GLUTEN FREE: Use gluten free flour and make sure wine and broth are gluten free. NUTRITION: Per Serving: 712 Calories; 32g Fat; 60g Protein; 30g Carbohydrate; 3g Dietary Fiber; 138mg Cholesterol; 267mg Sodium. Exchanges: 1 1/2 Grain(Starch); 8 Lean Meat; 1 Vegetable; 2 Fat. Points: 17 DO-AHEAD TIP: Hard-boil eggs 1/2 tablespoon olive oil 3/4 pound ground pork 2 cloves garlic, chopped 1/2 lime, juiced and zested, divided 1/2 lemon, zested 1/4 cup chopped red onion 1 Fresno chili peppers, chopped 1/2 tablespoon fish sauce Asian Pork Salad Day 3 - Serves 2 1/2 tablespoon low sodium soy sauce 2 tablespoons water, divided 2 tablespoons chopped mint leaves (optional) 3 tablespoons chopped cilantro 3 green onions, chopped 1/8 teaspoon sea salt 1/2 large head Romaine lettuce, chopped 2 tablespoons chopped roasted and salted peanuts 2 hard-boiled eggs, peeled and sliced Heat the oil in a large skillet over medium-high heat. Add ground pork, garlic, citrus zests and onion; cook and crumble until meat has browned and onion has softened. Add chili peppers, fish sauce, soy sauce and 1 tablespoon of water; stir well to combine then reduce heat and simmer for 5 minutes. Add mint, cilantro, green onions and lime juice; toss then set aside. In a large serving bowl, toss together lettuce, peanuts, eggs and pork mixture. Serve immediately. LC SERVING SUGGESTION: Add sliced cucumber on the side. SERVING SUGGESTION: Add sesame bread sticks. KOSHER: Substitute ground beef for the ground pork. GLUTEN FREE: Make sure fish sauce and soy sauce are gluten free. NUTRITION: Per Serving: 219 Calories; 13g Fat; 13g Protein; 19g Carbohydrate; 6g Dietary Fiber; 160mg Cholesterol; 350mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates. Points: 6 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb Volume 9, Week 51
DO-AHEAD TIP: Marinate fish for at least 20 minutes (see recipe). Fish Cooked Escabeche Style Day 4 - Serves 2 2 (8-oz.) mahi mahi fillets 1/2 small head garlic, peeled and chopped, divided 1/2 cup flour 2 tablespoons olive oil 2 bay leaves 1 medium green bell pepper, de-seeded, de-ribbed and cut into strips 1/2 large onion, sliced 1 cup cider vinegar Rub fillets with half of the garlic, the salt and the pepper. Allow them to marinate for at least 20 minutes. At time of cooking, dredge marinated fillets in flour, shaking off excess. Heat the oil in a large skillet over medium-high heat. Add fish and cook (in batches if necessary) until lightly browned on all sides; transfer to a paper towel lined plate. Add remaining garlic to the pan; cook and stir just until it starts to turn golden (not burned!). Add bay leaves, bell pepper strips and sliced onion; cook until softened then add vinegar. Bring mixture to a boil and cook for 2 minutes; pour over fish and serve. LC SERVING SUGGESTION: Baked Hubbard squash and steamed asparagus. SERVING SUGGESTION: Add steamed baby red potatoes tossed with a little butter and chopped parsley. VEGETARIAN: Use tempeh instead of fish. KOSHER: No changes necessary. GLUTEN FREE: Use gluten free flour and make sure vinegar is gluten free. NUTRITION: Per Serving: 464 Calories; 15g Fat; 45g Protein; 37g Carbohydrate; 3g Dietary Fiber; 98mg Cholesterol; 185mg Sodium. Exchanges: 1 1/2 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat; 1/2 Other Carbohydrates. Points: 12 DO-AHEAD TIP: Marinate chicken wings for 45 minutes to 1 hour (see recipe). Baked Buffalo Wings 1 1/4 pounds chicken wings, tips removed 1/2 teaspoon sea salt Day 5 - Serves 2 1/8 teaspoon freshly ground black pepper 3 tablespoons unsalted butter, melted 1/3 cup hot sauce Sprinkle chicken wings with salt and pepper then place them in a large zipper-topped plastic bag. In a small bowl, blend together butter and hot sauce; pour mixture over chicken wings. Seal bag and turn to coat; refrigerate for 45 minutes to 1 hour before cooking. Preheat oven to 400 degrees. Spread chicken wings on a large foil-lined baking sheet; bake for 45 minutes to 1 hour (turning half way through) or until chicken wings are cooked through and crisp. LC SERVING SUGGESTION: A big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar). SERVING SUGGESTION: Add buttered corn on the cob. KOSHER: Use olive oil instead of butter. GLUTEN FREE: Make sure hot sauce is gluten free. NUTRITION: Per Serving: 480 Calories; 40g Fat; 28g Protein; 1g Carbohydrate; trace Dietary Fiber; 159mg Cholesterol; 1734mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 5 1/2 Fat. Points: 13 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb Volume 9, Week 51
DO-AHEAD TIP: Cook chicken. 1 tablespoon olive oil 1 medium onion, chopped 2 medium carrots, peeled and quartered 1 large turnip, peeled and cut into 1-inch chunks 1 cup, butternut squash, peeled and chopped 6 dried apricots, halved 1/2 tablespoon grated gingerroot Chicken and Vegetable Tagine Day 6 - Serves 2 Sea salt, to taste 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1/8 teaspoon cayenne pepper 1 1/2 cups low sodium chicken broth, or use homemade 1 1/2 cups cooked and chopped boneless skinless chicken breast meat 1/4 cup chopped cilantro Heat the oil in a medium skillet over medium-high heat. Add onions; cook, stirring occasionally, until softened then transfer to a slow cooker. Add next 10 ingredients (carrots through broth) to the slow cooker; stir well to combine. Cover and cook on LOW for 5 to 6 hours. A few minutes before serving time, taste for seasoning and adjust if necessary. Stir in chopped chicken; cook until heated through. Garnish with chopped cilantro then serve. LC SERVING SUGGESTION: Steamed broccoli spears and 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). SERVING SUGGESTION: Serve brown rice instead of Cauli-Rice. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 357 Calories; 9g Fat; 51g Protein; 17g Carbohydrate; 4g Dietary Fiber; 103mg Cholesterol; 542mg Sodium. Exchanges: 1/2 Grain(Starch); 6 1/2 Lean Meat; 2 Vegetable; 1 1/2 Fat. Points: 9 If you d like to share, please share our free menus available on the web at www.savingdinner.com Low Carb Volume 9, Week 51
Daytime Menu-Mailer Shopping List One Serving SHOPPING LIST: MEAT Boneless skinless chicken breast meat [L1] DELI Lean ham, sliced [S3] Lean roast beef, sliced [L2] Guacamole [S5] CONDIMENTS Olive oil [X] Balsamic vinegar [L3] Barbecue sauce [L2] Salsa [S5] Black olives [L3] CANNED GOODS Low sodium vegetable broth [X] Garbanzo beans (or use homemade) [L3] Fruit cocktail packed in water [S2] SPICES Bay leaves [X] Ground cinnamon [B3] DRY GOODS Brown rice [L1] Shredded wheat cereal [B2] Sunflower seeds [B2] Raisins [B2] Air-popped popcorn [S4] Baked tortilla chips [S5] Garbanzo beans (if not using canned) [L3] BAKERY Whole wheat bagels [S6] Whole grain bread [L2] Volume 6, Week 51 PRODUCE Onions [L3] Garlic [X] Celery [X] Carrots [L3] Leeks [X] Cucumber [L3] Tomato [L2] Red potatoes [X] Spinach [B1,X] Lettuce (not iceberg, no nutrition) [L2] Mixed salad greens [L3] Basil [X] Lemons (juice) [X] Oranges [S3,L2] Apples [B3,S1] Strawberries [S6] DAIRY/DAIRY CASE Eggs [S3] Egg substitute [B1] Skim milk [B2] Low fat vanilla yogurt [S4] Low fat cottage cheese [B1,B3,S2] Low fat cream cheese [S6] Low fat Cheddar cheese [S1] Feta cheese [L3] FREEZER Chinese stir-fry vegetables [L1] GLUTEN FREE Vegetable broth [X] SHOPPING LIST LEGEND L = Lunch X = Soup recipe B = Breakfast S = Snack If you d like to share, please share our free menus available on the web at www.savingdinner.com Daytime Menu-Mailer Volume 6, Week 51