June 26, 2011

Sunday
Baba ghanouj
(http://desktopcookbook.com/recipe/15608/Babaganoosh-–-Mediterranean-eggplant-dip.htm)
Ingredients
- 1 eggplant
- 4 cloves garlic
- 2 T tahini
- Juice of 1 lemon
- ½ cup fresh parsley
- Pinch of cumin
- ¼ cup olive oil
Pita bread

Instructions
Grill the eggplant whole poked with a fork for 25 minutes or until the outside is nice and crisp. Mix the eggplant, garlic, tahini, lemon juice and parsley in a food processor. Toss in the cumin and slowly add the olive oil while blending everything together.
Serve with pita bread

Seasoned couscous
(http://allrecipes.com/recipe/seasoned-couscous/detail.aspx)
Ingredients
2 cups water
1 tablespoon butter or margarine
1 tablespoon dried parsley flakes
2 teaspoons chicken bouillon granules
1/2 teaspoon dried minced onion
1/2 teaspoon dried basil
1/4 teaspoon pepper
1/8 teaspoon garlic powder
1 (10 ounce) package couscous

Directions
In a saucepan, combine the first eight ingredients; bring to a boil. Remove form the heat; stir in couscous. Cover and let stand for 5 minutes or until the liquid is absorbed. Fluff with a fork.

Monday
Chicken & White Bean Salad
(http://www.eatingwell.com/recipes/chicken_white_bean_salad.html)
Ingredients
Vinaigrette
1 medium clove garlic
1/4 teaspoon salt
5 tablespoons extra-virgin olive oil
6 tablespoons fresh orange juice, plus more to taste
1/4 cup white-wine vinegar or red-wine vinegar
1 tablespoon Dijon mustard
Salad
1 15-ounce can cannellini or other white beans, rinsed and drained
2 1/2 cups diced cooked chicken breast (see Tip)
2 cups diced zucchini and/or summer squash (about 2 small)
1 1/2 cups diced celery
1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta cheese
1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
Salt & freshly ground pepper to taste (optional)
2 cups torn escarole or romaine lettuce
2 cups torn radicchio leaves

Preparation
To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.

Tuesday
Creamy Garlic Pasta with Shrimp & Vegetables
(http://www.eatingwell.com/recipes/garlicky_shrimp_vegetable_pasta.html )
Ingredients
6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts

Preparation
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Romaine Salad with Orange, Feta & Beans
http://www.eatingwell.com/recipes/romaine_salad_with_orange_feta_beans.html
Ingredients
6 cups romaine lettuce, chopped
1 cup radishes, sliced
1 cup canned kidney beans, rinsed (see Tip)
1 orange, segmented
1 scallion, sliced
1/4 cup crumbled reduced-fat feta cheese
1/4 cup Orange-Oregano Dressing (recipe follows)

Preparation
Combine lettuce, radishes, beans, orange, scallion, feta and dressing in a large bowl. Toss to coat.

Wednesday
Grilled Beef Tenderloin & Escarole
(http://www.eatingwell.com/recipes/grilled_beef_tenderloin_escarole.html )
Ingredients
1 cup grape tomatoes
2 tablespoons extra-virgin olive oil, divided
2 tablespoons finely shredded Parmesan cheese, divided
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh basil
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 clove garlic, minced
2 large heads escarole or romaine lettuce, outermost leaves removed
1 pound beef tenderloin (filet mignon) or sirloin steak, trimmed and cut into 4 steaks, 1-1 1/2 inches thick
1 baguette, cut into slices

Preparation
Preheat grill to medium-high.
Place tomatoes, 1 tablespoon oil, 1 tablespoon Parmesan, vinegar, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender; pulse until coarsely chopped. Set aside. Combine the remaining 1 tablespoon oil and garlic in another small bowl.
Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture and sprinkle with 1/4 teaspoon salt. Season both sides of steak with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Pat the remaining 1 tablespoon Parmesan onto both sides of the steak.
Oil the grill rack (see Tip). Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8 to 12 minutes total for medium.
Cut the root ends off the escarole (or romaine) and discard. Chop the leaves into bite-size pieces. Serve the steak and grilled greens drizzled with the reserved tomato vinaigrette. Serve with grilled baguette

Thursday
EatingWell Power Salad
http://www.eatingwell.com/recipes/eatingwell_power_salad.html
Ingredients
6 cups mixed, salad
1 cup shredded carrots
2 tablespoons red onion, chopped
1/4 cup dressing, such as Creamy Dill Ranch Dressing (recipe follows)
10 cherry tomatoes
4 slices roast turkey breast, cut up (3 ounces)
2 slices reduced-fat Swiss cheese, cut up (2 ounces)

Preparation
Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.

Friday
Tandoori Tofu
(http://www.eatingwell.com/recipes/tandoori_tofu.html )
Ingredients
2 teaspoons paprika
1 teaspoon salt, divided
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground turmeric
3 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1 tablespoon lime juice
2 14-ounce packages extra-firm or firm water-packed tofu, drained
2/3 cup nonfat plain yogurt
6 tablespoons sliced scallions or chopped fresh cilantro for garnish
2 cups cooked brown rice

Preparation
Preheat grill to medium-high.
Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu over the brown rice with the yogurt sauce, garnished with scallions (or cilantro), if desired.

Cucumber Raita
(http://www.eatingwell.com/recipes/cucumber_raita.html )
Ingredients
1 cup low-fat plain yogurt
1 tablespoon lime juice
1 small clove garlic, minced
1 small cucumber, peeled, seeded and diced
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons chopped fresh mint

Preparation
Combine yogurt, lime juice, garlic, cucumber, cumin, salt, pepper and mint in a small bowl. Serve immediately or cover and refrigerate for 30 minutes to allow flavors to blend.

Saturday
BOMBAY PAVBHAJI
(http://www.sanjeevkapoor.com/bombay-pavbhaji.aspx )
INGREDIENTS
Potatoes, boiled and mashed4 medium
Tomatoes, chopped 4 medium
Onions, chopped 2 medium
Green capsicum, chopped deseeded1 medium
Cauliflower, grated 1/4 small
Green peas, shelled 1/4 cup
Ginger, chopped 1 inch piece
Garlic 8-10 cloves
Oil 3 tablespoons
Green chillies, chopped 3-4
Pav bhaji masala 1 1/2 tablespoons
Salt to taste
Butter 3 tablespoons
Pav (dinner rolls) 8
Fresh coriander leaves, chopped 1/4 cup
Lemons, cut into wedges 2

METHOD
Boil green peas in salted water till soft, drain, mash lightly and set aside. Grind ginger and garlic to a fine paste. Heat oil in a pan and add three fourth quantity of onions. Sauté till light brown. Add green chillies and ginger-garlic paste. Stir-fry for half a minute. Add half the quantity of tomatoes and cook on medium heat for three to four minutes, stirring continuously or till oil separates from the masala. Add capsicum, mashed peas, cauliflower, potatoes and one and half cups of water. Bring it to a boil and simmer for ten minutes, pressing with back of the spoon a few times, till all the vegetables are completely mashed. Add Pavbhaji Masala, salt and remaining tomatoes. Cook on medium heat for two minutes, stirring continuously. Heat half of the butter in a thick-bottomed pan or a tawa. Slice pav horizontally into two and pan fry in butter for half a minute, pressing two or three times or till pav is crisp and light brown. Garnish the bhaji with chopped coriander leaves, remaining butter and serve hot with pav accompanied with remaining chopped onion and lemon wedges.