Dinner 1 Parchment Tilapia with Asparagus and Jasmine Rice

Parchment Tilapia with Asparagus (1a) Dinner 1 Parchment Tilapia with Asparagus and Jasmine Rice Total Time: 35 min. 1 Tbs. butter 1/2 red bell pepper, chopped 1/2 medium onion 1 garlic clove 1/2 cup sliced mushrooms 1 Tbs. flour 1/4 tsp. salt pinch white pepper 1/4 tsp. dried thyme leaves 1/4 cup milk 1 1/2 Tbs. chicken broth 2 10" by 12" parchment paper sheets 1/2 lb. asparagus spears 1/2 lb. tilapia fillets Mise en Place Peal and mince the onion and garlic. Trim the asparagus and cut into 1 ½ pieces. Remove seeds from red bell pepper and chop. Clean, trim and slice the mushrooms. Cut a 10x12" heart shaped pieces from parchment paper for each fillet. Preheat oven to 425 degrees F. Melt butter in medium saucepan over medium heat. Cook red pepper, onions, garlic, and mushrooms for 4-5 minutes, stirring frequently, until tender. Add flour, salt, pepper, and thyme, and cook until bubbly. Add milk and chicken broth and cook until sauce boils and thickens, stirring constantly. Remove from heat. Divide fish and asparagus into equal portions and place on the left half of each piece of parchment. Spoon sauce over the fish. Bring right side of parchment over fish to meet left side; seal edges with tight double folds. Place on cookie sheet and bake at 425 degrees F. for 10-12 minutes until paper turns golden brown. Cut slit in parchment, or remove ingredients to a plate, and serve with equal portions of rice. Jasmine Rice (1b) Active Time: 5 min. Total Time: 25 min. 1/3 cup Jasmine rice 1/2 cup water Dash of salt In a sauce pan bring water and salt to a boil. Add rice and reduce heat to low and cover. Cook on low for 15-20 minutes or until water is absorbed. Notes: You can also use foil if you can't find parchment paper; but the parchment paper makes such a lovely presentation. Oh, and if you haven t worked with asparagus before, check out the blog post, How to trim asparagus. Copyright, 2012-2014 Page 1

Dinner 2 Tuscan Chicken & Wild Rice Casserole with House Green Salad Tuscan Chicken & Wild Rice Casserole (2a) Total Time: 1 hr. 1/4 cup low sodium chicken broth 8 oz. chicken breast Light Alfredo sauce (2b)(or 4 oz. bottled) 1/4 cup milk 2 oz. long grain and wild rice mix 1/4 cup water 1 cup frozen broccoli/cauliflower Salt & Black Pepper 1/2 tsp. dried basil leaves Place chicken in a microwave safe dish. Add broth and cover tightly with plastic wrap. Microwave on high for 3 minutes. Carefully remove the wrap turn over the chicken replace the wrap and microwave for another 3 minutes. Let stand for anther 3 minutes then cut into cubes. Preheat oven to 350 degrees. Mix milk, sauce, and water in large bowl and stir with wire whisk to combine. Add remaining ingredients and stir to blend. Pour into 3quart glass casserole dish and cover tightly. Bake at 350 degrees for 30 minutes, then remove from oven and stir well. Bake uncovered 30-40 minutes longer until rice is cooked and edges are bubbling, stirring once more halfway through baking time. Light Alfredo Sauce (2b) Active Time: 20 min Total Time: 20 min. 1/4 Tbs. olive oil 1 garlic cloves 1/4 cup milk 1/4 cup chicken broth 1 Tbs. all-purpose flour Salt & Black Pepper 2 Tbs. grated Parmesan cheese Mince the garlic. In a medium saucepan, heat oil over medium heat. Add garlic and sauté until golden brown. In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into garlic. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese. Alfredo can be made in the morning, or the night before. Re-warm slowly, stirring constantly. House Green Salad (2c) Total Time: 10 min. 2 cups torn green leaf lettuce 1/2 cup sprouts (opt) 1/2 Roma tomato wedged 1/2 cup sliced cucumber 1/2 cup shredded carrots 1/4 cup balsamic vinaigrette Toss lettuce, sprouts, tomato, cucumber, and carrots in a large bowl, drizzling with the dressing until the vegetables are coated. Serve immediately Copyright, 2012-2014 Page 2

Dinner 3 Prosciutto-Wrapped Tilapia; Fingerling Potatoes & Herb Vinaigrette Prosciutto-Wrapped Tilapia (3a) Active Time: 20 min. Total Time: 25 min. 1 1/2 tbsp. olive oil, plus more 2 bell peppers 1 garlic cloves salt & black pepper 2 (6 oz. each) Tilapia fillets 2 large slices prosciutto 1 small handful fresh basil Mise en Place: Peel and slice the garlic. Core, deseed and slice the bell peppers. Chop the basil. Rinse tilapia and pat dry. Heat half of the olive oil in a large skillet over medium-high heat. Add the bell peppers, garlic, and season lightly salt & black pepper. Cook the peppers, tossing frequently, until tender, 8 to 10 minutes. Meanwhile, season the tilapia with salt & black pepper. Wrap each fillet with 1 slice of the prosciutto. Heat the remaining olive oil in a large nonstick skillet over medium-high heat. Cook in batches until cooked through, 2 to 3 minutes per side, adding more oil to the pan if necessary. Fold the basil into the peppers and serve with the tilapia. Fingerling Potatoes with Herb Vinaigrette (3b) Total Time: 20 min. 1/2 lb. fingerling potatoes salt & black pepper 1 lemon 1 tbsp. olive oil 1 shallot 1 pinch of sugar 1 sprig ea. Fresh thyme & fresh basil 1/8 tsp. Dijon mustard Mise en Place: Juice lemon. Mince the shallots, thyme, and basil. Place the potatoes in a medium pot and cover with cold water by about an inch. Bring to a boil and salt the water. Lower the heat to a simmer and let simmer until the potatoes are fork tender, about 6-8 minutes. While potatoes are cooking, prepare the herb vinaigrette. In a small bowl, whisk together the lemon juice, shallots, thyme, basil, mustard, sugar, salt & black pepper, and olive oil. Strain the potatoes from the water and place them in a large bowl. Sprinkle the potatoes generously with salt & pepper. Add the herb vinaigrette. Gently toss until all potatoes are coated with the vinaigrette. Let the potatoes sit for at least 10 minutes before serving. Serve slightly warm, room temperature, or chilled. Copyright, 2012-2014 Page 3

Amazing Zucchini Grinders (4a) Dinner 4 Amazing Zucchini Grinders & Wedge Salad Total Time: 30 min. 1/2 tbsp. butter 1/2 med. zucchini squash 1/2 yellow squash 1 pinch red pepper flakes salt & black pepper 1/2 cup low salt marinara sauce 1/2 cup shredded mozzarella 1/2 med. yellow onion 2 (6 inch) hoagie rolls 1/2 red bell pepper Mise en Place: Cut the zucchini and yellow squash into cubes. Peel the onion and slice thinly. Remove the stem, seeds and membrane from the bell pepper and slice thinly. Split the hoagie rolls. Preheat the oven to 350 degrees F (175 degrees C). : Melt butter in a skillet over medium heat. Fry the squashes in butter until browned and slightly tender. Season with red pepper flakes, salt & black pepper, and stir in the marinara sauce. Cook and stir until sauce is heated. Spoon a generous amount of the zucchini mixture into each sandwich roll. Top with a handful of shredded mozzarella. Close the rolls, and wrap individually in aluminum foil. Bake for 15 minutes in the preheated oven, until bread is heated through, and cheese is melted. Note: Okay, okay I know this is supposed to be a meatless meal, but if you really want to take this grinder to the next level for your favorite carnivore, sauté 1/2 lb. of ground Italian sausage, with the other half of that onion (diced), continue cooking, seasoning with a little salt and pepper, until there s no pink left and the meat, breaking it up fine. Drain well on paper towels and stir into the zucchini when adding the marinara. These optional ingredients are not in the grocery list. Wedge Salad (4b) Total Time: 10 min. 1/2 heads iceberg lettuce 2 tbsp. Blue cheese dressing 1 Roma tomato 1 green onions 1/2 bell pepper Mise en place: Cut the lettuce into large wedges or chunks. Mince the tomato. Chop the green onion (discarding the root end). Remove the stem, seeds and membrane from the bell pepper and slice thinly. : On each salad plate, place 1 wedge of lettuce turned on its side. Pour the blue cheese dressing over the wedge. Sprinkle with tomatoes, green onions, and bell pepper slices. Copyright, 2012-2014 Page 4

Meat and Potato Salad (1a) Dinner 5 Meat and Potato Salad & Warm Bread This simple recipe can be cooked on the grill too - just double the cooking time. Total Time: 2hrs 15 min. 1/4 cup Italian salad dressing pinch white pepper 1/4 tsp. dried Italian seasoning 1/2 lb. new potatoes 1/2 lb. boneless beef sirloin steak, 1 cups grape tomatoes 1 (5 oz.) pkg. mixed salad greens 2 Tbs. grated Parmesan cheese In zip lock plastic bag, combine 1/2 of the salad dressing, Italian seasoning, pepper, and steak. Seal bag, knead to mix, and refrigerate 2-3 hours. When ready to eat, get your grill-pan or cast iron skillet hot over a medium-high burner, 2 to 3 minutes. Meanwhile, slice the potatoes 1/2" thick, brush both sides with a little olive oil. Grill potato slices until tender and browned, about 5-6 minutes, turn them occasionally to cook both sides and to prevent burning. Set aside. Remove steak from marinade (discard marinade) and grill steak 5 to 9 minutes until desired doneness, remember to turn them to cook both sides. Cover and let sit for 5 minutes. Meanwhile, combine salad greens, grilled potatoes, and grape tomatoes in large bowl. Slice steak thinly across grain and add to salad. Drizzle with remaining salad dressing, sprinkle with cheese. Baguette (1b) Total Time: 20 min. ½ baguette, fresh baked 2 garlic cloves, pressed 1 tablespoon olive oil Salt Preheat oven to 350F Combine the oil and garlic in a small bowl. Brush top of baguette with oil mixture then sprinkle with salt. Wrap baguette tightly in foil, and bake 10-15 minutes, until warmed through. Unwrap and slice on a bias, every 2 inches. Serve immediately. Copyright, 2012-2014 Page 5

Teriyaki Tilapia & Herb Salad (6a) Dinner 6 Teriyaki Tilapia & Herb Salad with Rice and Orzo Pilaf Total Time: 25 min. 2 (6 oz.) Tilapia fillets 2 tbsp. teriyaki sauce 2 tbsp. fresh cilantro leaves 2 tbsp. fresh mint leaves 1 green onion 1 lime 1/2 tsp. crushed red pepper flakes (optional) Mise en Place Remove the stems from the cilantro and coarsely chop. Thinly slice the green onion. Chop the mint. Juice the lime. Heat broiler to high. Place the tilapia on a baking sheet lined with foil and broil, basting occasionally with the teriyaki sauce, until cooked through, 7 to 9 minutes. Break into 1-inch pieces. Meanwhile, in a small bowl, combine the cilantro, mint, green onion and the lime juice. Serve the tilapia over rice (recipe below), top with the herb salad and crushed red pepper (optional). Rice and Orzo Pilaf with Toasted Almonds (6b) Total Time: 50 min. 1 tbsp. butter 1/4 cup orzo 1/3 cup long-grain white rice 1 (2") strip lemon zest 1/4 bay leaf 1 (1") cinnamon stick 1 1/3 cups water 1/3 tsp. ea. salt & black pepper 2 tbsp. whole almonds Preheat the oven to 350 F (to toast the almonds). Spread the almonds in a single layer on a baking sheet and place in 350 F oven until golden, 5 to 10 minutes. Let cool then chop. Melt butter in a 4- to 5-quart heavy pot over medium heat and stir in orzo. Cook, stirring frequently, until orzo is golden, about 5 minutes. Add rice, stirring until coated with butter, then add lemon zest, bay leaf, cinnamon stick, water, salt and pepper. Bring to a boil, uncovered, then cover tightly and cook over low heat until water is absorbed and rice and orzo are tender, 25 to 30 minutes. Remove from heat and let stand, covered, 5 minutes. Fluff pilaf with a fork and spoon into a bowl, discarding bay leaf, and cinnamon stick. Serve pilaf with almonds sprinkled on top. Copyright, 2012-2014 Page 6

Chicken Georgia (7a) Active Time: 5 min. Dinner 7 Chicken Georgia with Garlic Mashed Cauliflower Total Time: 35 min. 2 chicken breasts, skinless, boneless 2 tbsp. butter salt & black pepper 3 oz. mushrooms 1 small shallot 2 oz. mozzarella cheese Mise en Place Clean (gently) the mushrooms with a paper towel and then slice. Skin and mince the shallots. Grate the cheese. Melt butter over medium heat. Add mushrooms and shallots and sprinkle with salt & black pepper. Cook 10 minutes. Remove vegetables with slotted spoon. Add chicken to pan and cook 10 minutes on each side, or until tender. Transfer chicken to platter and sprinkle with grated cheese. Top with mushroom mixture. Let stand 5 minutes before serving or just until the cheese has melted. Garlic Mashed Cauliflower (7b) Total Time: 20 min. 1/2 medium head cauliflower 1 1/2 tsp. cream cheese, softened 3 tbsp. Parmesan cheese, grated 1/4 garlic clove salt & black Pepper 1 1/2 tbsp. butter Mise en Place Clean and cut cauliflower into small pieces. Skin & mince the garlic. Place rinsed cauliflower in a microwave-safe bowl. No additional water is needed! Cover the bowl with microwave safe plastic wrap, leaving one corner open to vent. Microwave on high for four minutes. In a food processor (or with a good old fashioned potato masher), puree the hot cauliflower with the cream cheese, Parmesan, garlic, salt & black pepper until almost smooth. Serve hot with pats of butter. Copyright, 2012-2014 Page 7

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7 (1a) Parchment Tilapia with Asparagus (1b) Jasmine Rice (2a) Tuscan Chicken & Wild Rice Casserole (2b) Light Alfredo Sauce (opt) (2c) House Green Salad (3a) Prosciutto- Wrapped Tilapia (3b) Fingerling Potatoes with Herb Vinaigrette (4a) Amazing Zucchini Grinders (4b) Wedge Salad (5a) Meat and Potato Salad (5b) Baguette (6a) Teriyaki Tilapia & Herb Salad (6b) Rice and Orzo Pilaf with Toasted Almonds (7a) Chicken Georgia (7b) Garlic Mashed Cauliflower Produce 1/2 lb. asparagus spears...1a 1 medium zucchini, cubed...4a 1/2 head iceberg lettuce... 4b 2 cups torn green leaf lettuce... 2b 1 (5 oz.) pkg. mixed salad greens..5a 1/2 cup shredded carrots... 2b New Potatoes 1 lb. 1/2 lb. new potatoes... 3b 1/2 lb. new potatoes...5a Bell peppers 4 (red or yellow) 1/2 red bell peppers...1a 2 red or yellow bell peppers...3a 1 yellow bell pepper... 4a, 4b Mushrooms 1 cup sliced 1/2 cup sliced mushrooms...1a 1/2 cup sliced fresh mushrooms...7a 2 scallions 1 scallion, thinly sliced...6a 1 green onion, chopped... 4b 1/2 medium head cauliflower... 7b 1 lime...6a Lemon 2 2 Tbs. lemon juice... 3b 1 (2") strip lemon zest... 6b 1/2 cup sprouts (opt)... 2b 1/2 cup sliced cucumber... 2b 1 cups grape tomatoes...5a 1 1/2 RomaTomatoes 1/2 Roma tomato wedged... 2b 1 Roma tomato, minced... 4b 7 garlic cloves 2 small shallots 1 small shallot, minced... 3b 1 Tbs. minced shallots...7a Onion 1/2...1a 2 Tbs. fresh cilantro leaves...6a 1/4 tsp. fresh oregano leaves... 3b 2 Tbs. fresh mint leaves...6a 1/4 tsp. fresh thyme leaves,... 3b 1/3 cup Fresh Basil 1/4 cup fresh basil leaves...3a 1 tsp. fresh basil leaves, minced.. 3b 1 bag American salad...7a Canned Goods Blue cheese dressing... 4b 1/4 cup Italian salad dressing...5a 2 Tbs. teriyaki sauce...6a 1/4 cup balsamic vinaigrette... 2b 1/2 cup marinara sauce...4a 1/8 tsp. Dijon mustard... 3b Homemade Light Alfredo sauce (or 4 oz. bottled)...2a Olive oil... Low Sodium chicken broth... 2a, 2b Dry Goods Pinch of sugar... 3b Flour 1 Tbs. flour...1a 1 Tbs. all-purpose flour...2a ½ cup Jasmine rice... 1b 2 oz. long grain and wild rice mix..2a 1/3 cup long-grain white rice... 6b 2 (6 inch) hoagie rolls, split...4a 1 whole baguette, fresh baked... 5b 2 Tbs. whole almonds... 6b Meat & Seafood 6 tilapia fillets 2 tilapia fillets...1a 2 (6 oz.) Tilapia fillets...3a 2 (6 oz.) Tilapia fillets...6a 2 large slices prosciutto...3a 1/2 lb boneless beef sirloin steak..5a Boneless Chicken breast halves 4 2 boneless chicken breast halves..2a 2 boneless chicken breast halves..7a Refrigerator 1 1/2 tsp. cream cheese, softened 7b 7 Tbs. butter... 1a, 4a, 6b, 7a, 7b 1 cup milk... 1a, 2a, 2b, 2,b 1/4 cup crumbled blue cheese... 4b Mozzarella 3/4 cup... 4a, 7a Parmesan Cheese 3 0z... 2a, 5a, 7a 1 cup frozen broccoli cauliflower..2a Spices 1/4 tsp. dried Italian seasoning...5a 1/4 bay leaf... 6b 1 (1") cinnamon stick... 6b 1/4 tsp. dried thyme leaves...1a 1/2 tsp. dried basil leaves...2a White Pepper Pinch white pepper...1a Pinch white pepper...5a Red Pepper flakes 1 dash red pepper flakes...4a 1/2 tsp. red pepper flakes (opt.)...6a Black Pepper Salt Miscellaneous 1 Tbs. dry vermouth (opt)... 3b 2 10" by 12" parchment paper sheets...1a Copyright, 2012-2014 Page 8