Sunday, September 18, 2011

What's for dinner this week? 7 of my best recipes: Romano-Coated Chicken, Ginger-Soy Salmon, Warm Spinach Salad, Bacon Topped Creamy Leek and Lima Bean Soup and so much more!

The myfoodplans weekly menu items are designed to help you start taking charge of your weight. I've provided you with exciting, diverse, unique and delicious meals. If you follow the menu and make whole natural food choices throughout the week, in 7 days you'll be one step closer to your ideal healthy weight. Remember that 90% of your weight is determined by what you put in your mouth, NOT how well you perform at the gym,  bootcamp, Zumba or yoga class. Ultimately, weight loss is always determined by healthy food and beverage choices. Drink 8-12 glasses of water and try to drink 1-2 cups of green tea per day. Here's your prescribed menu for the week. Enjoy!

1. Savory Pork Chili 

1.5-2 pounds of ground pork
1 tablespoon olive oil
1 large yellow onion, chopped
2 large garlic cloves, minced

1 celery stock, finely chopped
1 bell pepper, finely chopped 

1-28oz can of chopped tomatoes 
4 tbsp. tomato paste 
3-4 cups of chicken stock 
1 tsp coriander
1 tsp chili powder
1/2 tsp ground cumin
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 cup dry white wine (optional)

salt and pepper 
chopped fresh cilantro 
sour cream to serve 

1. Heat oil in a soup pot over medium heat. Add pork and season with salt and pepper and cook till no longer pink.  Add onion, celery, bell pepper and garlic and cook for 5 minutes till onion is softened. 

2. Add tomatoes, tomato paste and chicken stock. Stir in next 6 ingredients and season with more salt and pepper to taste. 
3. Bring to a boil, reduce heat and simmer for 30 minutes or until vegetables are tender. 

4. Ladle into bowls and top with sour cream and cilantro.

2. Romano-Coated Chicken with Warm Spinach Salad 

1 tbsp butter
4 boneless, skinless chicken breasts
1/2 cup finely grated Locatelli Romano Cheese
Freshly ground pepper

1. Pre-heat oven to 325F.
2. Heat butter in a heavy skillet over med-high heat and brown chicken breast on both sides. Cook each breast for 5 minutes on each side.
3. Spread Locatelli Romano out on a plate and season with pepper. Turn breasts in cheese to coat completely and arrange in a baking dish.
4. Place chicken in the oven and bake for 10-15minutes until completely cooked through. Serve warm and enjoy!

Warm Spinach Salad 

2 (10 ounce) packages baby spinach, rinsed and dried
1 red onion, thinly sliced
1 1/2 cups toasted, chopped pecans
8 ounces crumbled goat cheese 
1 1/2 cups balsamic vinegar
2 teaspoons honey 
1 clove garlic, crushed
1/2 teaspoon ground black pepper
2/3 cup olive oil

  1. In a large bowl, arrange spinach and red onion slices and top with toasted pecans and crumbled goat cheese.
  2. In a small saucepan, warm the garlic in the olive oil to allow its flavor to diffuse into the oil. Then add honey, vinegar and pepper. Whisking constantly, bring almost to a boil, remove from heat and cool until just warm. Pour over salad. Serve immediately.

3. Crystallized Ginger-Soy Salmon with Brown Rice

1/2 cup low-sodium soy sauce 
2 tablespoons honey 
2 cloves garlic, finely chopped 
1/8 cup of chopped crystallized ginger 
1- 1.5-2 lb salmon filet 

  1. In a glass baking dish, combine the soy sauce, honey and garlic. Pierce salmon with ginger throughout. Add the salmon to marinade, skin-side up. Cover and refrigerate for at least 60 minutes but preferably over-night. 
  2. Heat broiler on high. Transfer the salmon to a foil-lined broiler pan, skin-side down. Broil until the salmon is the same color throughout and flakes easily, 7 to 10 minutes. If desired, pour the marinade into a small saucepan and boil for 1 minute. Spoon the sauce over the salmon. serve with brown rice and your favorite vegetable side.

4. Curry Carrot Coconut Soup 
( From Fall 2004 Issue of O Magazine)

  • 1 tablespoon olive oil
  • 1 medium onion , chopped
  • 1 rib celery , chopped
  • 1 clove garlic , chopped
  • 2 pounds carrots , scrubbed but unpeeled, cut into 1/2-inch thick rounds
  • 1 tablespoon curry powder
  • 1 teaspoon ground or fresh ginger
  • 5 cups reduced-sodium chicken broth
  • 1 cup plain nonfat yogurt or light coconut milk , optional
  • Salt and freshly ground pepper , to taste

1. Heat the oil in a large saucepan over medium heat. Add the onion, celery, and garlic and cover.   Cook, stirring occasionally, until the onion is golden, about 5 minutes. Add the carrots and stir well. Stir in the curry powder and ginger and cook, stirring almost constantly, for 30 seconds.

2. Add the broth and bring to a boil over high heat. Reduce the heat to medium-low and partially cover the pot. Simmer until the carrots are very tender, about 30 minutes.

3. In batches, transfer the soup to a blender, process until smooth and pour the puréed soup into a large bowl. (If you have an immersible hand blender, you can purée the soup right in the pot.) Return the puréed soup to the pot. If desired, stir in the yogurt or coconut milk and stir over low heat just until the soup is very hot; do not simmer. Season the soup with salt and pepper. Serve hot.

5. Latin Baked Chicken Thighs with Baked Sweet Potatoes, and a Romaine, Pickled Beet and Goat Cheese Salad

Latin-Baked Chicken
(Cooking Light, June, 2010)

  • 1/4 cup fresh lime juice
  • 3 tablespoons less-sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons minced chipotle chile in adobo sauce
  • 8 (4-ounce) bone-in chicken thighs, skinned

  • Directions: Preheat oven to 400°. Combine lime juice, soy sauce, 2 tablespoons honey, and chipotle in a large bowl. Add chicken, and toss well to coat. Let stand for 10 minutes at room temperature. Arrange the chicken on a broiler pan coated with cooking spray, reserving marinade. Bake at 400° for 15 minutes. Place reserved marinade in a blender, and process until smooth. Place pureed marinade in a small saucepan. Bring to a boil, and cook 3 minutes. Brush chicken with half of cooked sauce; return to oven and bake an additional for 10 minutes. Brush chicken with remaining sauce; bake an additional 10 minutes or until a thermometer registers 165°.
Sweet Potatoes:
4 Sweet Poatoes
2 tbsp honey or agave
2 tbsp butter
1 tsp sea salt

 1. Scrub sweet poatoes, 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 patern 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.

Teresa's Romaine, Pickled Beet and Goat Cheese Salad

 1 head of romaine lettuce
1 jar of pickled beets
4 oz. crumbled goat cheese
1 tbsp. olive oil
1 tsp sea salt

1. Wash and chop lettuce and  cut beets into one inch cubes.
2. Combine lettuce, pickled beets in a bowl and toss in olive oil and salt mixture.
3. Plate salad,  add crumbled goat cheese over top and serve.

6. Leek and Lima Bean Soup topped with Crumbled Bacon, Sour Cream and Green Onions
JUNE 2005

  • 3 bacon slices
  • 2 cups chopped leek (about 2 leeks)
  • 4 cups fresh baby lima beans
  • 4 cups fat-free, less-sodium chicken broth
  • 1 cup water
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup thinly sliced green onions 
  • 1/2 cup sour cream

  • Cook bacon in a large saucepan over medium heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside. Add leek to drippings in pan; cook 7 minutes or until tender, stirring frequently. Stir in beans, broth, and water; bring to a boil. Reduce heat, and simmer 10 minutes or until beans are tender.
  • Place half of the bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean dishtowel over opening in blender lid (to prevent spills), and process until smooth. Pour pureed bean mixture into a large bowl. Repeat procedure with remaining bean mixture. Stir in lemon juice, salt, and pepper. Ladle about 1 cup soup into each of 8 bowls; top each serving with 1 tablespoon onions, 1 tablespoon sour cream, and about 1 teaspoon bacon.
7. Vegetable Stir-Fry 

3tbsp olive oil
3 large onions, sliced thin 
2 eggplants, cubed
1/2 lb zucchini
1/2 lb mushrooms (halved)
3 cloves of garlic
14 oz can chopped tomatoes
7 sundried tomato pieces, diced
2 tbsp soy sauce
1 tbsp olive oil
1 tbsp rice vinegar
ground pepper
sea salt
7-10 fresh basil leaves

1. Heat olive oil in a large pan and add onions and eggplant. Cook down for 5 minutes.
2. Add all remaining vegetables(including sundried tomatoes) to the pan and cook down for 15 more minutes stirring occasionally.
3. Add soy sauce, olive oil and rice vinegar to the veggies and bring back to a boil for 1 minute. Take pan off the heat, season with ground pepper and sea salt and garnish with basil leaves. May be served over brown rice.

1 comment:

  1. The salmon is killer! Actually, pretty much everything on this menu rocks...can't wait!