Menu Plan Monday

mexican cod & potato stew

You can substitute grouper or red snapper for the cod; add a pinch or two of red pepper flakes for a spicier version.

1 can (14.5 oz) diced tomatoes, drained
3/4 c frozen corn kernels
1/2 tsp ground cumin
1/4 cp fresh cilantro, chopped, plus leaves for garnish
1 lb red new potatoes, scrubbed and thinly sliced
2 large shallots, thinly sliced
1 tsp olive oil
coarse salt and ground pepper
1 lb skinless cod fillet, cut into 1.5" chunks

In a medium bowl, stir together tomatoes, corn, cumin, and chopped cilantro; set aside.

In a 2-quart microwave-safe dish with a lid, combine potatoes, shallots, and oil. Season with salt and pepper; spread in an even laver. Cover; microwave on high for 6 minutes.

Place cod in a single layer around the edge of the dish, on top of potatoes. Season with salt and pepper. Spoon tomato mixture in the center. Microwave on high until cod is cooked through and potatoes are tender, 9 to 10 minutes. Gently stir to combine; garnish with cilantro leaves.

Serves 4; each serving = 1/4 tsp of healthy oil requirement

For those on Flex: 221 cal, 2.3 g fat, 2.8 g fiber per serving


Pork chop alla pizzaiolla

2 TBS olive oil
2 thick-cut bone-in pork loin center-cut chops, about 1" thick (about 12 oz each)
Salt and freshly ground black pepper
1 small onion, thinly sliced
15 oz can diced tomatoes in juice
1 tsp herbes de Provence
1/4 tsp (or more, if desired) crushed red pepper flakes
1 TBS chopped fresh Italian parsley

Heat the oil in a large heavy skillet over medium-high heat. Sprinkle the pork chops with salt and pepper. Add the pork chops to the skillet and cook until they are well browned, about 3 to 4 minutes per side. Transfer the pork chops to a plate and tent with foil to keep them warm.

Add the onion to the same skillet and saute over medium heat until crisp-tender, about 4 minutes. Add the tomatoes with their juices, herbes de Provence, and 1/4 tsp of red pepper flakes. Cover and simmer until the flavors blend and the juices thicken slightly, stirring occasionally, about 15 minutes. Season the sauce with salt and more red pepper to taste, if desired.

Return the pork chops and any accumulated juices to the skillet. Turn the pork chops to coat them with the sauce, and cook for another 6 to 7 minutes, or until the internal temperature is at least 155 degrees. Place 1 chop on each plate and spoon the sauce over it. Sprinkle with parsley and serve.

Serves 2-4


Oven fried fish
1 lb of white fish (cod, flounder, catfish, etc)
2 c plain yellow cornmeal
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp dried parsley
1/4 tsp cayenne pepper
2 eggs, lightly beaten

Preheat oven to 350*. Spray a cookie sheet with Pam. Place the beaten eggs in a shallow dish. Mix the dry ingredients and place in a shallow dish.

Dip the fish in the eggs, then in the cornmeal mixture.

Bake at 350 until done, about 15 minutes depending on thickness.


Cheese-stuffed chicken

This is similar to chicken cordon bleu.

4 skinless boneless chicken breasts
2 oz any flavor soy or FF cheese, sliced
1 large egg
1/3 c cornmeal, flavored to taste with Italian seasonings
2 TBS grated or shredded soy or FF Parmesan cheese
2 TBS chopped Italian parsley
1/2 tsp salt
Freshly ground pepper
1 TBS olive oil

Preheat oven to 400. Using a small sharp knife, butterfly each breast by making a horizontal slit along the long edge of each, cutting nearly through to the opposite side. Open the breast like a book. Place a slice of cheese on one side, leaving a 1/2" border at the edge. Press the other side over to enclose the cheese and set aside. Repeat with the remaining breasts and cheese.

Beat the egg in a small shallow bowl. In a pie plate or shallow bowl, combine the cornmeal, Parmesan cheese, parsley, salt, and pepper to taste.

Holding a stuffed breast together firmly with one hand, dip it into the egg mixture, then dredge it in the cornmeal mixture. Repeat with the remaining breasts and then set aside.

Heat the oil in a large cast-iron or ovenproof nonstick skillet until very hot. Add the breasts (carefully) and brown well on one side, about 2 minutes, then place the skillet in the oven. Bake until the chicken is no longer pink inside, about 20 minutes.

Serves 4 (each serving contains 3/4 tsp healthy oil)


Pork chop, rice & mushroom casserole

4 pork chops
2 TBS canola oil
2 cloves garlic, chopped or minced
1 medium onion, chopped
1/3 c chopped green onions
1/3 c chopped green bell pepper
1 can beef broth
1 c water
1 c uncooked brown rice
8 oz mushrooms
Salt and pepper to taste

In a large skillet or Dutch oven, brown pork chops in 1 TBS oil. Remove. Add remaining TBS oil to pan; saute garlic, onions and bell pepper. Add broth, water, rice, and mushrooms. Salt and pepper to taste; stir. Place pork chops on top of rice. Bake at 350*, covered, for about 35 minutes, until chops and rice are cooked through and most liquid is absorbed.

Serves 4 (1 serving = 1.5 tsp healthy oil)


Chicken, black bean & rice skillet

1 c brown rice, uncooked
1 (14 oz) can chicken broth
1/2 tsp black pepper, divided
1 TBS olive oil
1 medium chopped onion
1 medium chopped red bell pepper
1 (15 oz) can black beans, rinsed
1 bay leaf
3 TBS red wine vinegar
1/2 tsp liquid smoke
3 c chopped cooked chicken

Combine rice, broth, 3/4 c water and 1/4 tsp pepper; cook according to rice package directions.

Heat oil in a large nonstick skillet over medium heat. Add onion and bell pepper and cook 5 minutes or until softened; stir occasionally. Stir in black beans, bay leaf, vinegar, liquid smoke, and remaining pepper. Cook on low, uncovered, about 5 minutes When rice is done, stir the cooked chicken into the rice. Gently add black bean mixture, cover, turn off heat and let stand on burner for about 5 minutes. Serve.

Serves 6


Pork chops with creamy mustard sauce

1 lb boneless lean pork chops
Salt and pepper
2 tsp. olive or canola oil
2/3 c (5 oz) FF evaporated milk
2 TBS Dijon mustard
2 green onions, sliced

Place chops between two pieces of plastic wrap. Flatten to 1/4" thickness using a meat mallot or rolling pin. Season both sides with salt and pepper. Heat oil in large skillet over medium-high heat. Add half of the pork; cook on each side for two minutes or until browned and cooked through. Remove from skillet; set aside and keep warm. Repeat with remaining pork.

Reduce heat to low. Add evaporated milk; stir in mustard and green onions. Return pork to skillet. Cook one to two minutes (do not boil) or until sauce is lightly thickened, turning pork to coat with sauce.

Serves 4


Salmon Patties

(makes about 3-4 patties)
1 170g can salmon drained (the smaller size)
pinch onion powder (can use real onion but I don't like the crunch)
1/4 cup quick oats
1/4 tablespoon lemon juice
dash salt
dash dried dill
1/2 tablespoon parsley flakes
1/2 egg

Spray a frying pan with Extra Virgin Olive Oil Spray and cook mixture like a pancake until each side is golden brown.


Corn and Potato Chowder

This is so warm and wonderful and you will never know that there is nearly no fat in this.

Ingredients:
1t oil
2t water
1 1/4C chopped onions
2 stalks celery, inc. leaves, chopped
1 bay leaf
2C cubed potatoes (about 2 med potatoes)
2C vegetable stock (or reduced sodium chicken stock)
2C skim milk
1C corn
salt and pepper to taste

Heat oil and water in dutch oven to bubbling. Add onions and saute 5-10 min. Depending on how hot you like the soup. Add a little water if too dry. Add, celery, bay leaf, potatoes, and stock. Cover and bring to a boil. Reduce heat to med. and cook 20 min or until potatoes are tender. Add milk and corn. Simmer (do not boil) 3-5 minutes until corn is tender. Discard bay leaf. Puree 1C of soup in food processor or blender (I used a potato masher and it was perfect!), return to pot and add salt and pepper.

This recipe is easily doubled.


Italian Wedding Soup

This is so good and satisfying!

1 lb lean ground beef
1 tbs Italian seasoning
2 tsp olive oil
6 cups ff beef broth
1 cup finely chopped of each:
carrots, celery & onion
1 box chopped frozen spinach (thawed)

Mix ground beef with Italian seasoning. Make small meatballs and set aside. In large pot, saute veggies, except spinach in olive oil till tender. Add broth and heat till boiling. Once broth reaches a boil, slowly add meatballs. Reduce to medium and let meatballs cook about 20 minutes or until done. Add spinach and stir. Simmer covered about 10 minutes.


Really Easy Core Bean Soup

This is very easy and very good. Takes 5 minutes and tastes like it took all day.

1 can white beans (navy, great northern, etc.)
1 can diced tomatoes with green pepper and onion
1 can broth (chicken or vegetable--I use vegetable)
1.5 teaspoons dried basil
2 teaspoons olive oil
1/2 teaspoon Splenda

Dump all ingredients into a pot, bring to a boil and simmer for 5 minutes. Serve.

Good the next day, too. If there's any left, that is.


Tuna, Bean, and Corn Salad

Servings: 1

3 oz. tuna, canned in water, drained (or use tuna from a pouch)
1/3 cup canned rinsed garbanzo beans (or your favorite bean)
1/2 cup canned or frozen corn
1/2 cup diced tomatoes
1/2 cup chopped bell pepper
1-2 TB fat free Italian dressing

Mix above ingredients together & enjoy!

I haven't tried this yet. May be good to add chopped onion & other spices.

Flex: 5 Points


Thai Shrimp and Noodle Salad

Serves 1
Ingredients
1/4 cup broccoli florets
1/4 cup sweet red pepper(s) chopped
2 Tbsp teriyaki sauce
1 Tbsp soy sauce
1 Tbsp fresh lime juice
1 Tbsp basil fresh, chopped
1 Tbsp cilantro fresh, chopped
4 oz cooked shrimp peeled
1 cup cooked whole-wheat spaghetti

Instructions
Fill a medium saucepan with water. Bring to a boil. Add broccoli and peppers. When water returns to a boil, remove pan from heat, drain and refresh vegetables under cold water. Combine teriyaki sauce, soy sauce, lime juice, basil and cilantro together in a small bowl. Combine vegetables, shrimp and spaghetti in a large bowl and toss with dressing until well-coated.