Saturday
Biryani/Raita
Tacos
Sunday
Bacon,
grits, hash browns, eggs, cinnamon rolls
Eggs
Bread
Pork
Potato
salad
Green
beans
Monday
Ingredients
- 1 tablespoon canola oil
- 1 garlic clove, minced
- 1/2 teaspoon chipotle chile powder
- 1/4 teaspoon salt
- 1/3 cup water
- 1 (15-ounce) can organic black beans, drained
- 1 (15-ounce) can organic kidney beans, drained
- 3 tablespoons refrigerated fresh salsa
- 6 (10-inch) reduced-fat flour tortillas (such as
Mission)
- 1 cup (4 ounces) preshredded reduced-fat 4-cheese
Mexican blend cheese
- 1 1/2 cups chopped plum tomato (about 3)
- 1 1/2 cups shredded romaine lettuce
- 6 tablespoons thinly sliced green onions
- 6 tablespoons light sour cream
Preparation
1. Heat oil in a large nonstick skillet over medium heat.
Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and
salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans;
bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in
salsa. Partially mash bean mixture with a fork.
2. Warm tortillas according to package directions. Spoon
about 1/3 cup bean mixture into center of each tortilla. Top each serving with
about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon
onions, and 1 tablespoon sour cream; roll up.
Tuesday
Ingredients
(1-pound) salmon fillet $
1 teaspoon kosher salt
2 teaspoons sugar, divided $
1 1/2 cups sake, divided
1/2 teaspoon chili paste
2 garlic cloves, minced
1 cup quinoa
1 teaspoon butter
1 1/2 teaspoons olive oil, divided $
1/2 cup finely chopped red bell pepper $
1/2 cup finely chopped carrot
1/4 cup finely chopped onion
1 cup water
1/2 cup orange juice $
1/4 teaspoon salt
1 tablespoon chopped fresh parsley
Preparation
Place salmon, skin side down, on a plate. Combine 1 teaspoon kosher
salt and 1 teaspoon sugar; rub salt mixture evenly over skinned sides of
salmon. Cover with plastic wrap; chill 2 hours.
Remove plastic wrap from salmon.
Rinse salmon under cold water; pat dry with paper towel. Combine 1 cup sake,
remaining 1 teaspoon sugar, chili paste, and garlic in a zip-top plastic bag.
Add salmon; seal and marinate in refrigerator 1 hour, turning occasionally.
Place quinoa in a fine sieve;
place sieve in a large bowl. Cover quinoa with water. Using your hands, rub
grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain
well.
Heat butter and 1 teaspoon olive
oil in a medium saucepan over medium-high heat until butter melts. Add pepper,
carrot, and onion to pan; sauté 2 minutes or until onion is tender. Add quinoa;
cook 1 minute, stirring constantly. Stir in 1 cup water, remaining 1/2 cup
sake, juice, and 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and
simmer 20 minutes or until liquid is absorbed and quinoa is tender. Remove from
heat; fluff with a fork. Stir in parsley. Keep warm.
Preheat oven to 450°.
Remove salmon from bag,
reserving marinade. Place marinade in a small saucepan over medium-high heat,
and cook until reduced to 2 tablespoons (about 7 minutes).
Brush skinned sides of salmon
with remaining 1/2 teaspoon oil. Heat an oven-proof skillet over medium-high
heat. Add salmon to pan, skin side up; cook 3 minutes or until golden brown.
Turn salmon over, and baste with reduced marinade. Place pan in oven, and bake
at 450° for 5 minutes or until fish flakes easily when tested with a fork or
until desired degree of doneness. Serve immediately with quinoa.
Wednesday
Tuna
sandwich
Ingredients
1
(5 oz) can chunk white albacore tuna, packed in water, drained and rinsed with
water
½
tablespoons light mayonnaise (I like Best Foods (Hellman’s) Light)
1½
tablespoons pickle relish
2
Oroweat Honey Wheat Sandwich Thins, see shopping tip
Spicy
brown mustard or regular yellow mustard
Tomato
slices
Romaine
lettuce leaves
Fruit
of choice
Instructions
1.
In a bowl, add the drained tuna, mayonnaise, pickle relish and mix together.
2.
Split open the sandwich thins and spread each inside piece with mustard.
3.
Divide the tuna and spread on the bottom side of each sandwich thin. Top each sandwich with tomato and
lettuce. Add each sandwich top, mustard side
in. Cut in half and serve with fruit of
choice
Baked
potato chips
The
basic oven baked chip recipe:
Slice potatoes thinly
Place sliced potatoes on cookie sheet.
Drizzle with olive oil or spray with cooking
spray.
Salt the potatoes if desired.
Bake in hot oven (425) for 8-12 minutes or until crispy.
The
tips and lessons I learned:
Watch CLOSELY. These go from under done to
over done in a matter of seconds!
Blot the potatoes dry before baking. They are pretty wet when they are first cut.
A hotter oven and shorter cooking time works
best. Even up to 500 degrees for 7-8
minutes worked well for me.
While
thin potato slices are ideal, you don't want them too thin or they get crispy
and charred too easily.
Thursday
Chole,
rice, raita
Friday
Deli
meat sandwiches
Sun
chips
Grapes
Saturday
Green
Chana
Ingredients
1
& 1/2 cups green chana soaked overnight
2
medium sized onions (chopped & pureed)
2
tomatoes pureed
Salt
to taste
2
tbsp kasoori methi
2
tbsp ginger garlic paste
3-4
small chopped green chillies
Oil
for frying
Dry
spices (Red chilli, dhaniya, amchoor, garam masala)
1/2
tsp haldi (optional)
1/2
tsp each Spice seeds (Jeera, rai, methi, saunf)
Lemon
juice n fresh cilantro leaves for garnishing
Directions
Pressure
cook soaked green chanas with 3 cups water for about 15 mins on medium flame
(after done, do not drain water)
In
a pan heat oil & add jeera, rai, saunf & methi seeds
When
they splutter add onions & fry till they are golden
Add
ginger garlic paste & cook for another minute
Add
pureed tomatoes & let it cook till oil appears on the sides of the pan
Now
add all dry spices & mix well
Now
add kasoori methi & let it cook for few more mins
Lastly
add green chana & its water & cover the vessel
Allow
it to cook till only very little water is left
Add
some lemon juice & garnish with cilantro leaves before serving
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