Healthy Menu Mailer

June 28th - July 4th 2009
Publishers ~ Susanne Myers & Christine Steendahl

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A Personal Note

Hello!

Do you deprive yourself? I fully believe that it is okay to periodically treat ourselves in moderation. Moderation is the key! We all have a certain food we love that is not necessarily the healthiest. For me it is ice-cream. Sure, there are healthier varieties out there, but once in awhile I just want the real Ben and Jerry’s pint! When I do cave in, I buy a small container and scoop out one small scoop. (Don’t sit down with the whole pint!) Then, I either share the rest with my family or put it in the garage freezer so I forget about it and don’t see it every day. I sit down and slowly enjoy the small scoop and when it’s gone it’s gone.

When I make certain foods off limits I just end up depressed and find myself desiring them even more. If I know nothing is off limits and that periodically (as in once or twice a month) I can treat myself, life is much more enjoyable! So if you go to a nice dinner and they serve a beautiful dessert, it’s okay! Enjoy a couple spoonfuls – you don’t have to eat the whole thing, but you don’t have to deprive yourself either.

Have a great week!

Christine

Healthy Menu Mailer Menu (pdf)           Healthy Menu Mailer Shopping List (pdf)

Weekly Menu Plan (pdf)

Menu

Christine’s TIP: I generally shop for the entire week and put the first 2-3 days of meat in the refrigerator. The rest goes into the freezer and I pull it out a day or two before it is cooked. If you only go to the grocery store once a week you will save time and money!

Sunday - A

Fresh Mushroom Fettuccini

Makes 8 servings

    8 ounces uncooked fettuccini pasta

    3 cups sliced mushrooms (about 8 ounces)

    1/4 cup chopped fresh parsley

    1/4 cup red wine vinegar

    1/4 cup vegetable oil or olive

    3 tablespoons grated Parmesan cheese

    2 teaspoons chopped fresh rosemary

    1/2 teaspoon pepper

    1/4 teaspoon salt

    1 clove garlic, crushed

1. Cook and drain fettuccine as directed on package. Rinse with cold water; drain.

2. Toss fettuccine and remaining ingredients.

NUTRITION FACTS
Calories         175
Fat               9g
Saturated Fat 2g
Cholesterol     25mg
Sodium          230mg
Carbohydrate  21g
Dietary Fiber   2g
Protein           5g

Monday – B

Chicken with Garden Vegetables

Makes 4 servings

    1/4 cup wheat germ

    1 teaspoon chopped fresh or 1/4 teaspoon dried basil leaves

    4 boneless skinless chicken breast halves (about 1 pound)

    1/4 cup hot water

    1/2 teaspoon chicken bouillon granules

    1/4 cup water

    1 tablespoon lemon juice

    1 clove garlic, crushed

    1 cup cut-up broccoli

    2 medium carrots cut into julienne strips

    1 medium red bell pepper, cut into julienne strips

    1 small onion, sliced and separated into rings

    1 teaspoon chopped fresh or 1/4 teaspoon dried basil leaves, if desired

    Salt and pepper to taste, if desired

    2 cups hot cooked wild and brown rice mix

1. Mix wheat germ and 1 teaspoon basil in plastic bag. Add 1 chicken breast half at a time and shake until evenly coated.

2. Spray 10-inch nonstick skillet with nonstick cooking spray; heat skillet over medium heat. Cook chicken in skillet 10 minutes, turning once, until golden brown.

3. Mix 1/4 cup hot water and the bouillon granules; pour into skillet. Cover and cook 5 to 10 minutes longer or until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm. Remove any chicken coating from skillet.

4. Heat 1/4 cup water to boiling in skillet; add lemon juice. Cook garlic in liquid in skillet 30 seconds. Stir in remaining ingredients except rice. Cover and cook over medium heat about 5 minutes, stirring occasionally, until vegetables are crisp-tender.

5. Spoon vegetables over rice. Serve with chicken.

NUTRITION FACTS
Calories         280
Fat               5g
Saturated Fat 1g
Cholesterol     60mg
Sodium          240mg
Carbohydrate  32g
Dietary Fiber   4g
Protein           31g

Tuesday - C

Southwest Fajitas

Makes 4 servings

    1 pound lean beef flank steaks or skirt steak

    1/4 cup lime juice

    2 teaspoons chili powder

    1 teaspoon ground cumin

    2 cloves garlic, crushed

    4 fat-free flour tortillas (10 inches in diameter)

    1/2 cup salsa

    1/2 cup nonfat sour cream

1. Trim fat from beef. Pierce beef with fork in several places.

2. Mix lime juice, chili powder, cumin and garlic in shallow glass or plastic dish. Place beef in dish; turn to coat both sides. Cover and refrigerate at least 4 hours but no longer than 24 hours, turning beef occasionally.

3. Heat oven to 325°. Wrap tortillas in aluminum foil. Heat in oven about 15 minutes or until warm. Remove from oven; keep wrapped.

4. Set oven control to broil. Spray broiler pan rack with nonstick cooking spray. (For easy cleanup, line broiler pan with aluminum foil.) Place beef on rack in broiler pan. Broil with top 2 to 3 inches from heat 10 to 12 minutes, turning after 6 minutes, until medium doneness.

5. Cut beef diagonally across grain into very thin slices. Place one-fourth of the beef slices, 2 tablespoons of the salsa and 2 tablespoons of the sour cream on center of each tortilla. Fold one end of tortilla up about 1 inch over beef mixture; fold right and left sides over folded end, overlapping. Fold down remaining end.

6. Serve with additional salsa and sour cream if desired.

NUTRITION FACTS
Calories         310
Fat               8g
Saturated Fat 2g
Cholesterol     55mg
Sodium          500mg
Carbohydrate  32g
Dietary Fiber   2g
Protein           29g

Wednesday - D
Marinated Shrimp Kabob Salad

Makes 4 servings

    1 tablespoon grated orange peel

    1/2 cup orange juice

    2 tablespoons vegetable oil

    1/2 teaspoon salt

    1/2 teaspoon crushed red pepper

    2 cloves garlic, crushed

    16 uncooked large shrimp, peeled and deveined

    8 ounces jicama, peeled and cut into 1-inch pieces

    1 medium red bell pepper, cut into 1 1/2-inch pieces

    1/2 small pineapple chunk

  4 cups bite-size pieces salad greens

1. Mix orange peel, orange juice, oil, salt, red pepper and garlic in large glass or plastic bowl. Reserve 1/3 cup orange juice mixture; cover and refrigerate.

2. Toss shrimp and remaining orange juice mixture in bowl. Cover and refrigerate at least 2 hours.

3. Set oven control to broil. Remove shrimp from marinade; reserve marinade. Alternate shrimp, jicama, bell pepper and pineapple on each of eight 10-inch skewers.* Place on rack in broiler pan. Broil with tops about 4 inches from heat about 8 minutes, turning and brushing once with marinade, until shrimp are pink.

4. Divide salad greens among 4 serving plates. Top each with 2 kabobs; remove skewers.

5. Serve with reserved orange juice mixture.

NUTRITION FACTS
Calories         105
Fat               3g
Saturated Fat 0g
Cholesterol     55mg
Sodium          140mg
Carbohydrate  15g
Dietary Fiber   2g
Protein           7g

Thursday - E

Spaghetti Torte

Makes 8 servings

    1 (16-ounce) package spaghetti

    1/2 cup grated Parmesan cheese

    1/2 cup ricotta cheese

    1 tablespoon Italian seasoning

    4 egg whites or 1/2 cup fat-free cholesterol-free egg product

    1/4 cup chopped fresh or 1 1/2 tsp dried basil leaves

    2 medium tomatoes, coarsely chopped

    4 slices (1 ounce each) provolone cheese, cut into fourths

    Spaghetti sauce, if desired

1. Heat oven to 350°.

2. Spray spring form pan, 9x3 inches, with nonstick cooking spray.

3. Cook and drain spaghetti as directed on package. Rinse with cold water; drain.

4. Toss spaghetti, Parmesan cheese, ricotta cheese, Italian seasoning and egg whites until spaghetti is well coated.

5. Press half of the spaghetti mixture in bottom of pan. Sprinkle with half of the basil. Layer with half of the tomatoes and cheese slices. Press remaining spaghetti mixture on top. Sprinkle with remaining basil. Layer with remaining tomatoes and cheese slices.

6. Bake 30 minutes. Let stand 15 minutes. Remove sides of pan. Cut torte into wedges.

7. Serve with spaghetti sauce.

NUTRITION FACTS
Calories         325
Fat               8g
Saturated Fat 5g
Cholesterol     20mg
Sodium          280mg
Carbohydrate  48g
Dietary Fiber   2g
Protein           17g

Friday - F

Honey Glazed Turkey with Roasted Pineapple

Makes 16 servings

    4 1/2 to 5 pounds turkeys’ breast

    1 fresh pineapple

    1/2 cup dry white wine or apple juice

    2 tablespoons honey

    2 tablespoons soy sauce

    1 teaspoon finely chopped ginger root or 1/2 teaspoon ground ginger

    1 clove, large garlic, finely chopped

    2 teaspoons cornstarch

    2 tablespoons cold water

1. Heat oven to 325°.

2. Place turkey breast, skin side up, on rack in shallow roasting pan. Insert meat thermometer so tip is in thickest part of meat and does not touch bone. Roast uncovered 1 hour.

3. Peel pineapple. Cut lengthwise into 16 wedges; remove core. Cut each wedge in half crosswise to make 32 wedges.

4. Mix wine, honey, soy sauce, gingerroot and garlic.

5. Arrange pineapple on rack around turkey. Brush turkey and pineapple with wine mixture. Roast uncovered about 1 hour, brushing turkey and pineapple frequently with wine mixture, until thermometer reads 170° and juice is no longer pink when center is cut.

6. Remove turkey and pineapple; keep warm.

7. Pour drippings into measuring cup; skim off any excess fat. Add enough water to drippings to measure 1 cup. Heat drippings to boiling in 1-quart saucepan. Mix cornstarch and cold water; stir into drippings. Boil and stir 1 minute. Serve with turkey.

NUTRITION FACTS
Calories         210
Fat               9g
Saturated Fat 2g
Cholesterol     70mg
Sodium          190mg
Carbohydrate 7g
Dietary Fiber   0g
Protein          25g

Saturday – G
Teriyaki Beef Stir-Fry

Makes 6 servings

    1 pound ground beef

    2 teaspoons soy sauce

    1 teaspoon finely chopped ginger root

    1/4 cup sliced green onions (3 medium)

    1 clove garlic, finely chopped

    1 small red bell pepper, thinly sliced

    1/2 large red onion, thinly sliced

    2 stalks bok Choy, cut into 1-inch slices (1 cup)

    1 cup teriyaki sauce barbecue marinade

    1 8 ounce package uncooked Chinese noodles or spaghetti

1. Mix beef, soy sauce, 1/2 teaspoon of the gingerroot, the green onions and garlic. Shape mixture into 1-inch balls. Cook over medium-high heat about 6 minutes, turning occasionally, until beef is no longer pink in center and juice is clear.

2. Remove meatballs from skillet; keep warm.

3. Drain drippings from skillet, reserving 1 tablespoon. Cook remaining 1/2 teaspoon gingerroot in drippings in skillet over medium-high heat 30 seconds. Add bell pepper, red onion and bok Choy. Cook, stirring occasionally, until crisp-tender. Stir in teriyaki barbecue marinade. Stir in meatballs; cook until hot.

4. Cook and drain noodles as directed on package.

5. Serve meatball mixture over noodles.

NUTRITION FACTS
Calories         285
Fat               11g
Saturated Fat 4g
Cholesterol     45mg
Sodium          2,000mg
Carbohydrate  30g
Dietary Fiber   1g
Protein           8g

Shopping List

    [Fresh Produce] Fruits and Vegetables
(A) parsley – 1/4 cup
(A) rosemary – 2 teaspoons
(A, B, C, D, F, G) garlic cloves – 8
(B, E) basil – 2 teaspoons; 1/4 cup
(B) broccoli – 1 cup
(B) carrots – 2
(B, D, G) red bell pepper – 3
(B) onions – 1
(D) orange peel – 1 tablespoon
(D) jimaca – 8 ounces
(D, F) pineapple chunk – 1/2 small; 1
(D) bite-size salad green pieces – 4 cups
(E) tomatoes – 2
(G) green onions – 3 medium
(G) red onion – 1/2 large
(G) ginger root – 1 teaspoon
(G) bok Choy – 2 stalks

    [General Grocery] Bakery/Breads
(C) fat-free flour tortillas – 4 (10 inches in diameter)

    [General Grocery] Beverages
(B) lemon juice – 1 tablespoon
(C) lime juice – 1/4 cup
(D) orange juice – 1/2 cup
(F) dry white wine – 1/2 cup (may substitute with apple juice)

    [General Grocery] Cooking and Baking
(A) pepper – 1/2 teaspoon
(A, D) salt – 3/4 teaspoon
(A, D) vegetable oil – 1/4 cup; 2 tablespoons (recipe A may be substituted with olive oil)
(C) chili powder – 2 teaspoons
(C) ground cumin – 1 teaspoon
(D) crushed red pepper – 1/2 teaspoon
(D) Italian seasoning – 1 tablespoon
(F) ginger – 1/2 teaspoon
(F) cornstarch – 2 teaspoons

    [General Grocery] Dry Foods and Mixes
(A) fettuccini pasta – 8 ounces
(B) wild & brown rice mix – 2 cups
(E) spaghetti – 16 ounces

    [General Grocery] Condiments and Sauces
(A, E) Parmesan cheese – 3 tablespoons; 1/2 cup
(F) honey – 2 tablespoons
(F, G) soy sauce – 2 tablespoons; 2 teaspoons
(G) teriyaki barbecue marinade sauce – 1 cup

    [General Grocery] Canned and Bottled
(A) red wine vinegar – 1/4 cup
(A) mushrooms – 3 cups
(B) chicken bouillon granules – 1/2 teaspoon
(C) salsa – 1/2 cup
(E) spaghetti sauce – optional

    [Dairy / Refrigerated]
(C) nonfat sour cream – 1/2 cup
(E) ricotta cheese – 1/2 cup
(E) egg whites – 4 (may substitute with fat-free cholesterol-free egg product)
(E) provolone cheese – 4 slices

    [Meat / Poultry / Seafood]
(B) boneless skinless chicken breast halves – 4 (about 1 pound)
(C) lean beef flank steaks or skirt steak – 1 pound
(D) large peeled & deveined shrimp – 16
(F) turkey breast – 4 1/2 to 5 pounds
(G) ground beef – 1 pound

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