Monday, May 9, 2011

Weekly Meal planner Week 9

Orange Beef with Noodles
PointsPlus™ Value: 6
Servings: 4
Preparation Time: 9 min
Cooking Time: 11 min
Level of Difficulty: Easy

We use flank steak, but you can also use boneless top round steak.

4 oz Noodle, rice, packaged
¾ cup(s) Juice, orange, fresh
2 Tbsp Soy sauce (shoyu), low sodium
2 Tbsp Sugar, white
1 tsp Dark sesame oil
1 tsp Cornstarch
½ tsp Sauce, chili, (chili paste)
½ pound(s) Lean flank beef, raw, trimmed of all visible fat and sliced thin across the grain
6 medium Scallions, cut into 2-inch slices
2 clove(s) Garlic, fresh, minced
2 tsp Ginger root, raw, minced, peeled, fresh

1. Prepare the noodles according to package directions; drain and set aside.
2. Combine the orange juice, soy sauce, sugar, oil, cornstarch, and chili paste in a bowl until blended and smooth; set aside.
3. Spray a large nonstick skillet with nonstick spray and set over high heat. Add the steak and cook in batches, until browned, about 5 minutes. Add the scallions, garlic, and ginger. Cook, stirring constantly, until fragrant, about 3 minutes. Stir in the orange juice mixture and cook until the sauce boils and thickens slightly, about 3 minutes. Stir in the noodles; heat through. Serve at once.

White Bean-Tuna Pasta Salad
PointsPlus™ Value: 8
Servings: 4
Preparation Time: 15 min
Cooking Time: 12 min
Level of Difficulty: Easy

The classic Tuscan combination of cannellini beans, tuna, lemon and parsley makes a really wonderful pasta salad. Add lemon zest to suit your taste.

4 oz Pasta, whole-wheat, uncooked, fusilli
⅓ cup(s) Chicken, broth, fat free, reduced-sodium
¼ cup(s) Red wine vinegar
1½ Tbsp Oil, olive, extra-virgin
½ tsp Salt, table
½ tsp Pepper, black, freshly ground
1 cup(s) Beans, cannellini, canned, drained and rinsed
6½ oz Peppers, red, roasted, water-packed, drained, cut into 1-inch pieces
½ cup(s) Onion(s), red, diced
⅓ cup(s) Parsley, fresh, coarsely chopped
12 oz Fish, tuna, canned in water, drained
4 tsp Capers
1 Tbsp Lemon, zest, or to taste

1. Cook pasta according to package directions. Drain and rinse under cold running water; drain again.
2. In a large bowl, stir together broth, vinegar, oil, salt and pepper until blended. Add cooked pasta, beans, roasted peppers, onion and parsley; toss to mix and coat.
3. Break tuna into bite-size pieces and add to bowl; toss gently to mix. Add capers and zest; gently mix. Yields about 1 1/2 cups per serving.

Parmesan Chicken Tenders with Marinara
PointsPlus™ Value: 7
Servings: 4
Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy

You’ll appreciate how easy this healthy, child-friendly meal is to make. Kids and adults alike will love its great taste.

1 spray(s) Cooking spray
½ cup(s) Bread crumbs, dried, seasoned, Italian-style
¾ oz Cheese, parmesan, reduced fat, finely grated (about 1/4 cup)
1 tsp Garlic powder
3 large Egg whites
1 pound(s) Chicken, breast, raw, without skin, without bone, cut into 24 thin strips
1 cup(s) Marinara sauce, heated

1. Preheat oven to 400°F. Coat a 9 X 13-inch baking pan with cooking spray.
2. Combine bread crumbs, cheese and garlic powder in a small, shallow bowl. Whip egg whites until foamy and place in another shallow bowl. Dip chicken first into egg whites and then into bread crumb mixture to coat thoroughly. (Note: You may use boneless, skinless chicken tenders instead of chicken breasts, if desired.)
3. Place chicken tenders on prepared pan and bake until crispy, about 25 minutes. Serve chicken with warmed sauce. Yields about 6 chicken tenders and 1/4 cup of sauce per serving.

Tarragon Chicken Salad Wrap
PointsPlus™ Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy

Fresh tarragon is a delicious addition to chicken salad. Serve this fresh, flavorful wrap with a bowl of your favorite soup.

2 cup(s) Chicken breast, cooked, diced
3 Tbsp Mayonnaise, reduced-calorie
2 Tbsp Juice, lemon, fresh
1 Tbsp Tarragon, fresh, chopped
1 cup(s) Peas, sugar snap, chopped (or blanched first if desired)
⅛ tsp Salt, table, or to taste
⅛ tsp Pepper, black, or to taste
4 medium Tortilla, flour, fat free, 8 inches each
8 piece(s) Lettuce, any type

1. Combine chicken, mayonnaise, lemon juice, tarragon and snap peas together in a large bowl; mix until chicken is well coated. Season to taste with salt and pepper.
2. Lay tortillas on a flat surface. Place 1/4 of chicken salad in center of each tortilla; top each with 2 lettuce leaves and roll up, folding in ends. Yields 1 wrap per serving.

Ricotta and Tomato Tart
PointsPlus™ Value: 3
Servings: 6
Preparation Time: 15 min
Cooking Time: 20 min
Level of Difficulty: Difficult

Phyllo dough dries out quickly so you need to work fast. A tip: Have all the ingredients prepared before you unwrap the dough.

3 spray(s) Cooking spray
1 cup(s) Cheese, ricotta, fat free
½ cup(s) Egg substitute, fat free
¼ cup(s) Cheese, parmesan, grated
¼ cup(s) Chives, fresh, chopped
4 sheet(s) Phyllo dough
3 medium Plum tomatoes, cored and sliced 1/4 inch thick
1 Tbsp Basil, fresh, fresh, chopped

1. Preheat oven to 400°F. Coat a 9-inch glass pie plate with nonstick cooking spray
2. Stir together ricotta, egg substitute and 2 tablespoons each of Parmesan and chives; set aside.
3. Lay 2 sheets of dough across pie plate. Press down and coat with cooking spray. Lay remaining dough across pie plate in opposite direction of first dough layer; press down.
4. Spoon ricotta filling over dough and layer with half of tomato slices. Sprinkle with remaining chives and basil; layer with remaining tomato slices. Top with remaining Parmesan.
5. Trim off excess dough, leaving a 2-inch border. Fold up border edges to partially enclose filling (do not pull dough tightly — it should form a loose, lacy crust). Coat with cooking spray. Bake until Parmesan is golden and filling is firm, about 20 minutes.
6. Remove from oven and allow to stand for 5 minutes before slicing into 6 pieces.

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