Sunday
Vegetable soup
Ingredients
4 tablespoons olive oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
Kosher salt
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
2 quarts chicken or vegetable broth
4 cups peeled, seeded, and chopped tomatoes
2 ears corn, kernels removed
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 to 2 teaspoons freshly squeezed lemon juice
Directions
Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally. Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple
Monday
Easy Baked Fish Fillets
Ingredients
1 1/2 pounds grouper or other white fish fillets
Cooking spray
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
1/8 teaspoon onion powder
1/8 teaspoon black pepper
1/2 cup fresh
1 1/2 tablespoons butter or stick margarine, melted
2 tablespoons chopped fresh parsley
Preparation
Preheat oven to 425°. Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.
Notes: Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.
1 cup of steamed broccoli
1 cup of brown rice
Tuesday
Chicken
½ cup steamed veggies
1 large slice of bakery bread
Wednesday
Herb-Roasted Pork Tenderloin
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon tarragon, dried
2 garlic cloves, minced
1 pound pork tenderloin
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1. Preheat oven to 350 degrees.
2. In a small bowl, whisk together olive, vinegar, tarragon and garlic. Season pork tenderloin with salt and pepper on all sides.
3. Place tenderloin in a shallow baking dish. Pour sauce over tenderloin ad turn several times to coat. Bake for 30 minutes.
Roasted Tomato & Zucchini Quinoa Bowl
Ingredients:
5 grape tomatoes, sliced in half lengthwise (I think I’d double this next time)
1/2 a big zucchini, sliced horizontally into rounds
Sea salt and pepper
Olive oil
1 Cup Quinoa, dry
3 pieces (leaves?) of kale
1 Lemon
5-ounce block of sheep’s milk feta cheese, chilled
Directions:
Begin by roasting the tomatoes and zucchini on a rimmed baking sheet, drizzling them with olive oil and sprinkling with salt and pepper. Bake at 375 for about 30 minutes, turning the zucchini once. After vegetables are roasted, cook the cup of quinoa with two cups of water over the stove and bring to a boil. Cover and simmer for 15 minutes, adding the kale right on top of the quinoa so it steams and softens. Remove the kale to a cutting board and chop roughly. Move the cooked quinoa to a medium-sized bowl and fluff with a fork. Chop the roasted vegetables and add them to the quinoa. Add the chopped kale. Add salt and pepper to taste. Squeeze the juice of an entire lemon all over the dish and add about a tablespoon of olive oil. Chop the feta into small pieces and toss with the salad. Because everything’s still warm, the feta melts into the vegetables and quinoa, creating a wonderful texture throughout. Dish may also be refrigerated and served cold.
Thursday
1 pita, large whole wheat
Blend the following inside the pita: 1/2 uncooked black beans, 1/2 fresh tomato (chopped),1ounce low fat cheddar cheese (shredded) 1TBSP salsa and 2tsp olive oil
Friday
· three ounces chicken breast,
· four ounces of pineapple,
· one tablespoon sesame seeds and the same amount of sesame oil plus two teaspoons of soy sauce along with half a cup of green beans,
· Quarter cup of instance rice (uncooked) and one teaspoon of cornstarch
· Quarter pound of strawberries (fresh.)
To prepare: Place chicken breast in shallow container; combine 1/2 pineapple juice, toasted sesame seeds, sesame oil, cornstarch and soy sauce in bowl; pour over chicken breast. Place half the rings from the pineapple over the chicken; refrigerate 1 hour or overnight. Remove the chicken and pineappe from marinade and disregard marinade. grill or broil chicken breast and pineapple until cooked through. Cook rice as indicated on package. Prepare green beans as indicated on package. Serve with strawberries for dessert.
Saturday
Ingredients
Ladyfingers (bhindi) 500 grams
Onions 2 large
Green chillies 3-4
Oil 5-6 tablespoons
Cumin seeds 1/2 teaspoon
Red chilli powder 1 teaspoon
Coriander powder 1 teaspoon
Turmeric powder 1/4 teaspoon
Dry mango powder (amchur) 1/4 teaspoon
Salt
Method
Wash and wipe bhindis with a wet cloth. Cut both ends and make two inch long pieces. Slit bhindi horizontally without cutting them into two. Peel, wash and finely slice onions. Remove stems, wash and slit green chillies into two. Heat oil in a kadai and add cumin seeds. Add finely sliced onions and sauté till light golden. Add green chillies and sauté for half a minute. Add bhindi and sprinkle red chilli powder, coriander powder and turmeric powder over the bhindi. Mix well and cook covered over low heat stirring occasionally for five to seven minutes. Add salt and amchur powder and cook for further two minutes. Serve hot.
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