Wednesday, September 7, 2011

Weekly Menu for 9/7/2011-9/14/2011

I've put together some of my favorite meals for you to enjoy. These foods are satisfying, nutritious and low calorie. Please fell free to comment on your favorites and least favorites as you try them throughout the week.

1. Healthy Stuffed Green Peppers


  1. Preheat oven to 350 degrees.
  2. Combine quinoa and chicken stock in a saucepan. Bring to a boil and reduce heat to simmer for 15-17 minutes until all of the liquid is absorbed.
  3. Meanwhile, cut the tops off of the bell peppers, remove the seeds and set aside in a baking dish sprayed with cooking spray. Chop the tops of the peppers (will add to the meat mixture later).
  4. Heat the olive oil over medium high heat in a large sauce pan and saute the garlic.
  5. Add chopped onions and peppers. Saute 2-3 minutes.
  6. Add the ground turkey, worcestershire sauce, salt and pepper to the pan. Cook until the meat is browned.
  7. Add the tomatoes and tomato paste. Stir to combine. Cook until most of the liquid is absorbed (5 minutes).

2. Curry Cauliflower Soup 
Original recipe found in Vegetarian Times Magazine


  1. Heat the olive oil in a large pot and saute the onion until its golden brown and soft. About 5-7 minutes.
  2. Stir in the apple, curry, garlic and cook for 2 more minutes or until the curry powder turns a deep yellow shade.
  3. Add the cauliflower and veggie broth. Bring to a simmer and cover.
  4. Reduce heat to medium-low, and simmer for 20 minutes, then blend in a food processor or blender. I used a hand held emersion blender.
  5. Stir in the honey and vinegar.
  6. Season with salt if desired.

3. Eggplant Souffle
  • Cooking spray
  • 4 cups (1-inch) cubed eggplant (about 1 pound)
  • 1 cup chopped red bell pepper (about 1 medium)
  • 1/2 cup chopped red onion
  • 1/2 teaspoon salt, divided
  • 1 1/10 ounces all-purpose flour (about 1/4 cup)
  • 2 cups fat-free milk
  • 5 tablespoons grated fresh Parmigiano-Reggiano cheese, divided
  • 1/8 teaspoon ground red pepper
  • 4 large eggs
  • 3 large egg whites
  • 1 tablespoon chopped fresh oregano
  • Chopped fresh parsley (optional)


  • 1. Preheat oven to 350°.
  • 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add eggplant, bell pepper, and onion; sauté 5 minutes or until tender. Stir in 1/4 teaspoon salt; sauté 5 minutes. Set aside.
  • 3. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a medium saucepan; add milk, stirring with a whisk. Bring to a boil over medium heat, and cook milk mixture for 1 minute or until thick, stirring constantly. Add 3 tablespoons cheese, stirring until cheese melts. Remove from heat; stir in remaining 1/4 teaspoon salt and ground red pepper. Let stand for 15 minutes.
  • 4. Combine eggs and egg whites in a medium bowl, stirring with a whisk. Stir in oregano. Gradually add hot milk mixture to egg mixture, stirring constantly with a whisk. Fold in eggplant mixture; pour into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Sprinkle with the remaining 2 tablespoons cheese. Bake at 350° for 30 minutes or until puffy and set. Garnish with parsley, if desired. Serve immediately.
4. Gazpacho, Sauteed Garlic Shrimp and Brown Rice
  • 1 hothouse cucumber, halved and seeded, but not peeled
  • 2 red bell peppers, cored and seeded
  • 4 plum tomatoes
  • 1 red onion
  • 3 garlic cloves, minced
  • 23 ounces tomato juice (3 cups)
  • 1/4 cup white wine vinegar
  • 1/4 cup good olive oil
  • 1/2 tablespoon kosher salt
  • 1 teaspoons freshly ground black pepper


Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not overprocess!

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.

Camarones al Ajillo (Cuban Lemon Garlic Shrimp) served with Brown Rice
Inspired by A Taste of Old Cuba

1 cup Spanish olive oil
16 large shrimp
10-14 garlic cloves
1/4 cup fresh lemon juice
1.5 tsp salt
1/2 tsp pepper
2-3 sprigs chopped parsley

Heat oil until fragrant. Add shrimp and garlic and saute for 2-3 min. Add lemon juice, salt and pepper. Saute two more min. Transfer to a dish and sprinkle with parsley. Spoon over brown rice and serve.

5. Easy-Peasy Creamy Tomato Basil Soup
  1. Heat oil in saucepan over medium heat. Add onion and garlic; cook 5 minutes. Add tomatoes, sugar, vinegar, basil, bay leaf, and broth. Cover, and simmer 10 minutes. Remove bay leaf.
  2. Puree soup in blender or food processor until smooth. Strain through fine mesh strainer into sauce pan; return to simmer. Remove from heat, and stir in half-and-half. Season with salt and pepper, if desired. Garnish with basil.

6.  Greek Chicken Soup with Pistou
  • 1 tablespoon olive oil
  • 1/2 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 onion, finely diced
  • 3 (14.5 ounce) cans chicken broth
  • 1 (14.5 ounce) can whole peeled tomatoes
  • 1 (14 ounce) can great Northern beans, rinsed and drained
  • 2 carrots, sliced
  • 1 large potato, diced
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 cup frozen green beans
  • 1/4 cup pesto
  1. Place the olive oil in a large saucepan and heat over medium-high heat until hot. Add chicken; cook and stir about 5 minutes or until chicken is browned. Add onion; cook and stir 2 minutes.
  2. Add chicken broth, undrained tomatoes, northern beans, carrots, potato, salt and pepper. Bring to a boil, stirring to break up tomatoes. Reduce heat to low; cover and simmer for 15 minutes, stirring occasionally. Add green beans and cook for 5 minutes or until vegetables are tender.
  3. Ladle soup into bowls, top each with 1 teaspoon pesto and sprinkle with parmesan cheese.

7. Grilled Pork Tenderloin with fig compote, tossed salad and sweet potato on the side

¼ C  Merlot
2 T Balsamic Vinegar
1 shallot, finely minced
dash Worcestershire
salt and pepper
2 pork tenderloins, sinew removed

Combine first 5 ingredients. Place tenderloins and marinade in ziploc bags,marinate for two hours. Prepare grill to medium high heat. Cook for about 9 to10 minutes. Turn and continue to cook for another 9 to 10 minutes or until porkis medium-rare and still juicy inside. Let meat stand for 5-8 minutes, sliceagainst the grain. Serve with fig compote. Serves 4.
Pairs well with Lambert Bridge Merlot and Crane Creek Cuvee

Fresh Fig Compote¾ C figs, cut into 8 pieces
1 T balsamic vinegar
½ shallot, minced
2 T basil, chiffonade
1 t Lambert Bridge Merlot
salt and pepper
Combine all ingredients, except basil. Season with salt and pepper.Immediately before serving mix in the basil.

Tossed Organic Field Greens with Sauteed Mushrooms and Onions

  • 1 large container Organic Girl Field Greens with herbs
  • 1 (8 ounce) package crumbled feta cheese
  • 1 (4 ounce) can sliced black olives
  • 1 cup cherry tomatoes, halved
  • 1 red onion, halved and thinly sliced
  • 6 fresh mushrooms, sliced
  • 1/4 cup grated Romano cheese
  • 8 ounce olive oil and vinegar seasoned with Italian herbs

  1. Heat a large skillet over medium-high heat. Place the onions and mushrooms in the skillet, and cook, stirring frequently until lightly browned.
In a large salad bowl, combine lettuce with feta cheese, olives, tomatoes, onion, mushrooms, and Romano cheese. When ready to serve, toss with olive oil and vinegar mixture.

Simple Sweet Potatoes
        4 Sweet Potatoes
        2 tbsp honey or agave
        2 tbsp butter
       1 tsp sea salt
1. Scrub sweet potatoes, dry and place in the microwave 2 at a time on top of a white paper towel. Microwave for 6-8 minutes on high. 
2. Carefully remove potatoes from microwave and cut a zig-zag pattern into the skin with a knife. Place thumb and pointer on each end of potato and squeeze together.
3. Flavor with honey or agave, butter and salt and serve along side your favorite entree.

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