Week of September 18 RECIPES
Menu #1
Portuguese Kale & Red Bean Soup
This vegetable-packed healthy soup recipe is inspired by caldo verde, a Portuguese soup made with kale, potatoes and linguica sausage. We added protein-rich kidney beans, tomatoes and carrots to make it more substantial. If you can't find linguica, andouille sausage or chorizo makes a delicious substitute.
Source: EatingWell Magazine, Soup Cookbook
Total:
1 hr
Servings:
8
Ingredients
1 tablespoon extra-virgin olive oil
10 ounces linguica or andouille sausage, halved lengthwise and sliced 1/4 inch thick
1 cup chopped onion
1 cup chopped carrot
2 tablespoons finely chopped garlic
6 cups low-sodium chicken broth or stock (or Slow-Cooker Chicken Stock; see associated recipe)
1 (14 ounce) can diced tomatoes
1 tablespoon chopped fresh marjoram or thyme
1 pound small white boiling potatoes, halved and sliced 1/4 inch thick
1 pound kale or other dark leafy greens, stems removed, cut into 1/4-inch strips
1 (15 ounce) can kidney beans, rinsed
½ cup chopped fresh parsley
¼ teaspoon salt
Ground pepper to taste
Directions
Step 1 Heat oil in a large pot over medium heat. Add sausage and cook, stirring often, until lightly browned, 4 to 5 minutes. Transfer the sausage to a plate. Add onion and carrot to the pot; cover and cook, stirring occasionally, until soft, 5 to 10 minutes. Stir in garlic and cook 1 minute more. Add broth (or stock), tomatoes with their juice and marjoram (or thyme). Cover and bring to a boil. Add potatoes, reduce heat and simmer, uncovered, for 10 minutes.
Step 2 Stir in the reserved sausage, kale (or other greens), beans and parsley. Return to a simmer and cook, stirring often, until the potatoes are tender, 4 to 5 minutes more. Season with salt and pepper.
Tips
To make ahead: Cover and refrigerate for up to 3 days.
http://www.eatingwell.com/recipe/251082/portuguese-kale-red-bean-soup/
Layered Brisket Dinner with Tangy Mustard Sauce
Perfectly seasoned red potatoes and baby carrots accompany this filling brisket dish.
Source: Diabetic Living Magazine
Active:
10 mins
Total:
10 hrs
Servings:
8
Ingredients
Tangy Mustard Sauce
½ cup light sour cream
1 ½ teaspoons Dijon-style mustard
½ teaspoon dried Italian seasoning, crushed
½ teaspoon snipped fresh thyme (optional)
Layered Brisket
1 (3 pound) fresh beef brisket
1 tablespoon Dijon-style mustard
1 tablespoon Worcestershire sauce
1 tablespoon balsamic vinegar
¼ teaspoon black pepper
1 pound baby red or yellow potatoes, halved if large
1 (8 ounce) package baby carrots (2 cups)
1 small onion, cut into wedges
2 teaspoons olive oil
½ teaspoon dried Italian seasoning, crushed
¼ teaspoon salt
¼ teaspoon black pepper
Snipped fresh thyme (optional)
Directions
Step 1 Prepare Tangy Mustard Sauce: In a small bowl, combine sour cream, mustard, Italian seasoning and if desired, thyme. Cover and chill in refrigerator.
Step 2 Prepare Layered Brisket: Trim fat from brisket. Place brisket in a 5- to 6-quart slow cooker (see Tip). In a small bowl, stir together the mustard, Worcestershire sauce, vinegar and 1/4 teaspoon black pepper. Pour over brisket, turning brisket to coat both sides.
Step 3 On a 20x18-inch sheet of heavy foil place the potatoes, carrots and onion. Drizzle with olive oil and sprinkle with Italian seasoning, salt and 1/4 teaspoon black pepper. Bring up long sides of foil and fold to seal. Roll up short sides of foil to enclose. If necessary, manipulate foil packet to fit in cooker, making sure the brisket is completely covered with the foil packet.
Step 4 Cover and cook on low-heat setting for 10 to 12 hours.
Step 5 Remove foil packet and brisket from cooker. Using two forks, shred brisket or slice the meat. Carefully open the foil packet to avoid getting burned by escaping steam. Serve meat and vegetables with Tangy Mustard Sauce. If desired, before serving, sprinkle with additional snipped fresh thyme.
Tips
Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
http://www.eatingwell.com/recipe/267506/layered-brisket-dinner-with-tangy-mustard-sauce
Celery with Confetti Cream Cheese
Chopped carrots, tomatoes, kalamata olives, basil, and lemon peel make a colorful cream cheese dip for crunchy celery sticks.
Source: Diabetic Living Magazine
Total:
10 mins
Servings:
6
Ingredients
1 (8 ounce) tub low-fat whipped cream cheese
¼ cup finely chopped carrot
¼ cup finely chopped roma tomatoes
1 tablespoon finely chopped kalamata olives
1 tablespoon chopped fresh basil
½ teaspoon finely shredded lemon peel
¼ teaspoon cracked black pepper
12 stalks celery
Directions
Step 1 In a medium mixing bowl beat cream cheese with an electric mixer on medium to high speed for 30 seconds. Stir in carrot, tomato, olives, basil, lemon peel, and pepper.
Step 2 Serve dip with celery sticks.
Nutrition Facts
Serving Size: 1/4 Cup Dip And 2 Celery Stalks
11mg.
http://www.eatingwell.com/recipe/259421/celery-with-confetti-cream-cheese
Gingered Pears
Tender pears are topped with a delicious lemony-ginger sauce in this easy-to-make dessert.
Source: Diabetic Living Magazine
Active:
15 mins
Total:
25 mins
Servings:
4
Ingredients
Ingredient Checklist
4 small pears, cored (about 1 1/2 pounds total)
2 tablespoons sugar (see Tip)
2 tablespoons water
1 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
1 tablespoon butter
¼ teaspoon ground ginger
1 tablespoon chopped crystallized ginger
Directions
Instructions Checklist
Step 1 Fill a large Dutch oven with water to a depth of 1 inch. Bring water to boiling. Place a steamer basket in the Dutch oven. Place pears in the steamer basket. Cover and steam for 7 to 9 minutes or until fruit is tender. Remove fruit from steamer basket.
Step 2 Meanwhile, for lemon sauce, in a small saucepan heat and stir sugar, water, lemon peel, lemon juice, butter, and ground ginger over medium heat until butter is melted and sugar is dissolved.
Step 3 To serve, place pears in four dessert dishes. Divide lemon sauce among the dishes and sprinkle with crystallized ginger.
Nutrition Facts Per Serving with Substitute: Same as below, except 101 cal., 20 g carb. (12 g sugars). Exchanges: 0 carb.
Nutrition Facts
Serving Size: 1 Serving
http://www.eatingwell.com/recipe/264974/gingered-pears
Healthy 3-Ingredient Lemonade
This Healthy 3-Ingredient Lemonade is a delicious all natural summer drink that's free of refined sugars and made with only 3 simple ingredients!
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Calories: 125kcal
Author: Chrissie (thebusybaker.ca)
Ingredients
5 fresh lemons
1/3 cup honey or other vegan honey substitute
4 cups cold water (or sparkling water if desired)
ice and lemon wedges for serving
Instructions
Juice the lemons and add the juice to a blender along with the honey.
Blend the lemon juice and honey until smooth.
Add the lemon juice and honey mixture to a jug along with the water and stir well.
Add ice and lemon wedges, and serve.
https://thebusybaker.ca/healthy-3-ingredient-lemonade/
Menu # 2
Red Potato Colcannon
There are countless variations on this classic Irish potato-and-cabbage combination--ours is made with steamed red potatoes, sautéed cabbage and just a touch of butter.
Source: EatingWell Magazine, March/April 2007
Total:
30 mins
Servings:
4
Ingredients
Ingredient Checklist
1 pound small red potatoes, scrubbed and cut in half
1 tablespoon butter
½ cup onion, thinly sliced
6 cups green cabbage, thinly sliced (about 1/2 head)
1 cup low-fat milk
1 teaspoon salt
¼ teaspoon white pepper
Directions
Instructions Checklist
Step 1 Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and cover to keep warm.
Step 2 Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes.
Step 3 Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes. Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency.
Nutrition Facts
Serving Size: About 1 Cup
http://www.eatingwell.com/recipe/251919/red-potato-colcannon
Chicken Breasts with Roasted Lemons
Tangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.
Source: EatingWell Magazine, Fall 2004
Total:
40 mins
Servings:
4
Ingredients
Roasted lemons
3 medium lemons, thinly sliced and seeded
1 teaspoon extra-virgin olive oil
⅛ teaspoon salt
Chicken
4 boneless, skinless chicken breast halves, (about 1 pound total), trimmed
⅛ teaspoon salt
¼ cup all-purpose flour
2 teaspoons extra-virgin olive oil
1 ¼ cups reduced-sodium chicken broth
Freshly ground pepper, to taste
2 tablespoons drained capers, rinsed
2 teaspoons butter
3 tablespoons chopped fresh parsley, divided
Directions
Instructions Checklist
Step 1 To prepare roasted lemons: Preheat oven to 325 degrees F. Line a baking sheet with parchment paper. Arrange lemon slices in a single layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.
Step 2 Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound with a rolling pin or heavy skillet until flattened to about 1/2 inch thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place flour in a shallow dish and dredge the chicken to coat both sides; shake off excess (discard remaining flour).
Step 3 Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add broth and bring to a boil, scraping up any browned bits. Stir in capers. Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes, turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons parsley and more pepper, if desired; simmer until the butter melts and the chicken is cooked through, about 2 minutes. Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.
Tips
Make Ahead Tip: Cover and refrigerate the roasted lemons (Step 1) for up to 2 days.
http://www.eatingwell.com/recipe/248865/chicken-breasts-with-roasted-lemons
Roasted Root Vegetables
Roasted carrots, red potatoes and shallots are a terrific accompaniment to any roast meat or poultry dish. For a vegetarian supper, serve over Creamy Gorgonzola Polenta.
Source: EatingWell Magazine, March/April 1995
Total:
2 hrs
Servings:
6
Ingredients
8 carrots , peeled, quartered lengthwise and cut into 4-inch sticks (4 cups)
1 1/2 pounds red potatoes, (6 medium), scrubbed and cut into wedges
12 large shallots, peeled, trimmed and cut in half lengthwise (2 cups)
1 ½ tablespoons extra-virgin olive oil
1 teaspoon salt
½ teaspoon freshly ground pepper
1-2 teaspoons balsamic vinegar
Directions
Instructions Checklist
Step 1
Place oven racks at the highest and lowest positions. Preheat oven to 325 degrees F.
Step 2
Toss carrots, potatoes, shallots, oil, salt and pepper on a large rimmed baking sheet. Roast the vegetables on the highest rack for 1 hour, stirring once. Increase the oven temperature to 425 degrees F. Stir the vegetables again and transfer to the lowest rack. Roast until the vegetables are browned and crisp, about 20 minutes more, stirring once. Toss with balsamic vinegar and transfer to a serving dish.
http://www.eatingwell.com/recipe/247940/roasted-root-vegetables
Gingersnap-Banana Frozen Yogurt
Stir chopped gingersnaps, sliced bananas and toasted pecans into softened vanilla frozen yogurt for a quick, crowd-pleasing dessert.
Source: EatingWell Magazine, March/April 2008
Total:
20 mins
Servings:
4
Ingredients
Ingredient Checklist
2 cups vanilla frozen yogurt, softened
6 gingersnap cookies, chopped
2 bananas, sliced
¼ cup chopped toasted pecans
Directions
Instructions Checklist
Step 1 Layer equal portions of frozen yogurt, chopped gingersnaps, bananas and pecans into 4 small dessert cups or glasses. Freeze until the yogurt is firm, at least 10 minutes.
Tips
What You Get: Calcium,Potassium
Nutrition Facts
Per Serving:
259 calories
http://www.eatingwell.com/recipe/249667/gingersnap-banana-frozen-yogurt
Healthy Lemon Bars (gluten free, dairy free & paleo!)
PREP TIME15 MINUTES
COOK TIME25 MINUTES
TOTAL TIME40 MINUTES
SERVES12
Healthy lemon bars that are gluten free, dairy free and paleo! The crust is made with a mix of almond flour and coconut flour and the light lemon filling is made with just 4 simple ingredients: fresh lemon juice, honey, eggs and coconut flour. You're going to LOVE these easy to make bars.
Ingredients
For the crust:
1/4 cup melted and cooled coconut oil
¼ cup coconut sugar (or sub 2-3 tablespoons honey or maple syrup)
1 egg, at room temperature
¼ teaspoon almond extract
1 cup packed fine almond flour (do not use almond meal)
3 tablespoons coconut flour
1/4 teaspoon salt
For the filling:
Zest from 1 lemon
½ cup freshly squeezed lemon juice (from about 2-4 lemons)
½ cup honey
4 large eggs
1 egg yolk
1 tablespoon coconut flour, sifted (or sub tapioca flour or arrowroot flour)
To garnish:
Powdered sugar (sifted)
Lemon zest
Instructions
Preheat oven to 325 degrees F. Line an 8x8 inch pan with parchment paper. (Do not use a glass pan as it will likely cause the bottom of the crust to burn.)
First make the crust: In a medium bowl, add in the coconut oil, coconut sugar, egg and almond extract. Mix together until smooth. Add in almond flour, coconut flour and salt. Mix again until a dough forms. Press dough evenly into prepared pan with your hands. Bake for 10 minutes, then remove from oven and allow to cool for two minutes before adding your filling.
While your crust bakes, you can make the filling: In a medium bowl, whisk together the lemon zest, lemon juice, honey, eggs, egg yolk and coconut flour. Pour over crust. Bake for 18-25 minutes or until filling is set and no longer jiggles. Cool completely on a wire rack then refrigerate for at least 4 hours to firm up bars. Once ready to serve, use a sharp knife to cut into 12 bars. I recommend garnishing them with powdered sugar and a little lemon zest before serving. Enjoy!
Nutrition
Servings: 12 bars
Serving size: 1 bar
Calories: 189kcal
Fat: 11.5g
Saturated fat: 4.9g
Carbohydrates: 18.9g
Fiber: 1.5g
Sugar: 15.2g
Protein: 4.9g
https://www.ambitiouskitchen.com/healthy-lemon-bars-gluten-free-dairy-free-paleo/
Menu # 3
Pasta with Parsley-Walnut Pesto
Remaking this classic high-calorie, high-fat pasta sauce was a great success. By adding fresh breadcrumbs to the pesto, we were able to use much less oil. The pesto still coats the pasta nicely and its herbal flavor remains intense and vibrant. Parsley is more than just a garnish--it's a rich source of carotenoids and vitamin C.
Total: 30 mins
Servings: 4
Ingredients
Ingredient Checklist
2 tablespoons walnuts
2 slices whole-wheat country bread, crusts trimmed
1 cup packed fresh parsley leaves
1 clove garlic, peeled and chopped
2 tablespoons nonfat plain yogurt
2 tablespoons walnut oil, or extra-