Monday, March 21, 2011

Weekly Meal Planner Week 3

Sorry I am late with this week's recipe list! I've been a busy chickadee. We went to Yakima this weekend to visit my fiance's dad. We also were quite busy watching NCAA tournament games. (GO HUSKIES!) Sadly they lost yesterday. I also re-arranged my whole living room. Every once and a while I see an article in a magazine or online and get a new idea for my living room. These recipes are courtesy of Weight Watchers. 

Pastrami Hash

PointsPlus™ Value: 5
Servings: 4
Preparation Time
: 14 min
Cooking Time: 51 min
Level of Difficulty: Easy

This version of hash is lightened up with turkey pastrami and not much oil. Red pepper gives great color and flavor but you can use
grape tomatoes if you prefer.


2 spray(s) Cooking spray
4 medium Yukon gold potatoes, uncooked, cut into bite-size pieces
1½ cup(s) Onion(s), uncooked, thinly sliced
1 medium Peppers, sweet, red, raw, chopped
⅓ pound(s) Pastrami, made from turkey, coarsely chopped
½ cup(s) Scallions, chopped
1 tsp Salt, table, or less to taste
1 tsp Pepper, black, freshly ground, or less to taste
½ tsp Thyme, fresh, fresh, minced
1 Tbsp Oil, olive


1. Preheat oven to 450°F. Coat a 9- X 13-inch oven-proof dish or pan with cooking spray.
2. Set a medium pan of water to boil over high heat. Parboil potatoes just until fork tender, about 5 to 6 minutes.
3. Combine potatoes, onions, peppers, pastrami, scallions, salt, black pepper and thyme in prepared dish; toss with oil. Bake to desired degree of doneness, rotating dish once or twice during cooking, about 30 to 45 minutes. Yields about 3/4 cup per serving.

Asparagus and White Bean Vinaigrette

PointsPlus™ Value: 6
Servings: 4
Preparation Time: 16 min
Cooking Time: 3 min
Level of Difficulty: Easy

White beans paired with asparagus make a light, fresh meal for springtime.


1 pound(s) Asparagus, raw, trimmed
15½ oz Beans, white, canned, rinsed and drained, 1/4 cup set aside for vinaigrette
2 tsp Oil, olive, extra-virgin
2 tsp Dijon mustard
1 Tbsp Red wine vinegar
¼ cup(s) Tarragon, dried, leaves, packed
¼ cup(s) Parsley, leaves, packed
2 Tbsp Water or mineral water
¼ cup(s) Beans, white, canned, rinsed and drained
⅛ tsp Salt, table, or to taste
⅛ tsp Pepper, black, or to taste
½ medium Peppers, sweet, red, raw, diced
1 medium Egg(s), hard-boiled, chopped


1. Steam asparagus until tender. Rinse under cold water, dry and place on a serving platter.
2. Put white beans in a medium bowl, setting aside 1/4 cup for vinaigrette.
3. To make vinaigrette, put oil, mustard, vinegar, tarragon, parsley, water and reserved 1/4 cup of white beans in a food processor; process until smooth. Pour vinaigrette over white beans and toss to mix and coat; season to taste with salt and pepper.
4. Spoon bean mixture over asparagus and sprinkle with red pepper and egg. Yields 1/4 of asparagus mixture per serving.

Lemony Salmon with Yogurt-Dill Sauce

PointsPlus™ Value: 6
Servings: 4
Preparation Time: 6 min
Cooking Time: 8 min
Level of Difficulty: Easy

You’ll need a whole lemon to make this dish. If you’re short of fresh dill, don’t substitute the dried stuff; use fresh tarragon or flat-leaf parsley instead.


1 medium Lemon
½ cup(s) Yogurt, fat free, plain
1 Tbsp Dill weed, fresh, fresh, chopped
½ tsp Salt, table
1 pound(s) Fish, salmon, raw, skinless, or 4 (4–6-ounce) steaks
¼ tsp Pepper, black, freshly ground


1. Grate 1⁄4 teaspoon zest from the lemon. Cut the lemon in half, juice one of the halves to get 2 teaspoons of fresh juice, and set the remaining half aside.
2. Combine the lemon zest, lemon juice, yogurt, dill, and 1⁄4 teaspoon of the salt in a small bowl.
3. Squeeze the reserved lemon half over the salmon and sprinkle with the remaining 1⁄4 teaspoon salt and the pepper. Spray a large nonstick skillet with canola oil nonstick spray and set over medium-high heat. Add the salmon and cook until just opaque in the center, about 4 minutes on each side. For salmon steaks, remove the skin before eating. Serve with the sauce. Yields 1 salmon steak with 2 tablespoons sauce per serving.

Julie's Crock Pot Lemon Garlic Chicken

PointsPlus™ Value: 10
Servings: 4

Level of Difficulty: Easy


1 tsp dried oregano
½ tsp table salt
¼ tsp black pepper
2 pound(s) roasted chicken breast, skinned and rinsed
2 Tbsp regular butter
¼ cup(s) water
3 Tbsp fresh lemon juice
2 tsp minced garlic
1 cube(s) chicken bouillon cube
1 tsp parsley, minced fresh parsley


1. Combine oregano, salt and pepper. Rub all of mixture into chicken. Brown chicken in butter or margarine in skillet. Transfer to slow cooker.
2. Place water, lemon juice, garlic, and bouillon cubes in skillet. Bring to boil, loosening browned bits from skillet. Pour over chicken.
3. Cover. Cook on High 2-2.5 hours, or Low 4-5 Hours.
4. Add parsley and baste chicken. Cover. Cook on high 15-30 minutes, until chicken is tender.

Spring Vegetable Soup with Pesto

PointsPlus™ Value: 4
Servings: 8
Preparation Time: 15 min
Cooking Time: 25 min
Level of Difficulty: Easy

A touch of pesto adds a bright note to this delicious French-inspired soup. Swirl it in at the end for the most flavor.


1 tsp Oil, olive, extra virgin
4 medium Leeks, uncooked, diced (white and light green parts only)
1 cup(s) Celery, raw, diced
1 cup(s) Carrots, uncooked, diced
1 tsp Kosher salt
2 tsp Minced garlic
64 oz Chicken broth, canned
1 cup(s) Zucchini, raw, diced
1 cup(s) Peas, green, raw, fresh or frozen
19 oz Beans, cannellini, canned, rinsed and drained
14½ oz Canned diced tomatoes, drained
4 tsp Pesto sauce, store-bought, or homemade pesto


1. Heat oil in a large soup pot over medium heat; add leeks, celery, carrots and salt. Cook, stirring frequently, until vegetables begin to soften, about 10 minutes.
2. Stir garlic into pot; cook for 1 minute.
3. Add broth; increase heat to high and bring to a boil.
4. Stir in zucchini, peas, beans and tomatoes; cook until flavors blend, about 10 minutes.
5. Serve soup with pesto swirled into top. Yields about 1 1/4 cups soup and 1/2 teaspoon pesto per serving.

Baked Ziti with Turkey Sausage

PointsPlus™ Value: 7
Servings: 8
Preparation Time: 12 min
Cooking Time: 35 min
Level of Difficulty: Easy

Here's a fall warmer, a dish that's sure to get everyone to the table the minute it comes out of the oven.

¾ pound(s) Sausage, turkey, raw, casings removed
1 medium Onion(s), uncooked, chopped
1 medium Pepper, green, chopped
28 oz Canned diced tomatoes
2 Tbsp Tomato paste, canned with salt added
1 tsp Dried oregano
1 tsp Dried basil
½ tsp Dried thyme
½ tsp Fennel seed
½ tsp Salt, table, or to taste
½ tsp Pepper, black, freshly ground
12 oz Pasta, whole-wheat, uncooked, ziti, cooked according to package directions
6 oz Cheese, mozzarella, fat free, shredded

1. Position the rack in the center of the oven and preheat the oven to 350°F.
2. Crumble the sausage meat into a large saucepan and brown over medium heat, stirring often, about 4 minutes.
3. Drain off any fat, then add the onion and bell pepper. Cook, stirring often, until softened, about 3 minutes.
4. Stir in the tomatoes, tomato paste, oregano, basil, thyme, fennel seeds, salt and pepper. Bring to a simmer, then reduce the heat and cook uncovered 5 minutes, stirring often.
5. Stir in the pasta and half the grated cheese. Spread evenly into a 9- X 13-inch baking pan. Top evenly with the remaining cheese.
6. Bake until the cheese has melted and the casserole is bubbling, about 20 minutes. Let stand 10 minutes at room temperature before slicing into 8 pieces and then serve.


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