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MEAT/FISH/SEAFOOD
1-1/2
lbs. boneless chicken
breasts
2-3 lb. beef roast of choice
4-6 pork chops
1 lb. orange roughy fillets
3 lb lean chuck roastDAIRY
8 oz. container sour cream
pkg. fresh-grated Parmesan cheese
15 oz. ricotta cheese
8 oz. mozzarella cheese
jar of Marzetti's cole slaw
dressing skim milkRICE/NOODLES
box of regular white rice
bag of egg noodles
1 lb. box zitiFROZEN VEGETABLES
bag of peas
2 boxes chopped spinach
bag of cornFRESH VEGETABLES
bunch of green onions
bunch of lettuce
1-2 tomatoes, or grape tomatoes
bag of potatoes
bunch of broccoli
1 lemon
4 oz. pkg. sliced mushrooms
2 medium zucchini
bunch of celery
1 green pepper
1 bag of cole slawCANNED GOODS
1 can (28 oz.) crushed tomatoes in puree 1 can
pumpkinSOUPS/SAUCES
1 can chicken brothWINES & SPIRITS - none this week MISCELLANEOUS
can of peanuts
jar of prepared horseradish
Italian seasoned bread crumbs
pine nuts
package of semi-hard rolls container of quick oats raisins |
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CHICKEN-FRIED
RICE
1 egg
2 Tbsp. soy sauce
1/2 tsp. salt
1/8 tsp. pepper
3 Tbsp. oil
1/2 tsp. minced garlic
1 tsp. grated ginger root or 1 tsp. ground ginger
3 c. cooked rice
4 green onions, sliced
2 c. cubed cooked chicken
1 1/2 c. frozen peas, slightly thawed
1/4 c. chopped peanuts
In a small bowl, beat egg with fork. Stir in soy sauce, salt, and pepper. Set aside. Heat a large, nonstick skillet or a wok over high heat. Add oil, and stir fry the garlic and ginger in hot oil for about 30 seconds. Add rice and onions, and stir fry for 5 minutes. Add chicken, vegetables, and nuts. Cook, stirring often, for 6 to 8 minutes. Drizzle egg mixture over rice mixture, stirring constantly, for about 1 minute. Make sure egg is cooked, and serve immediately.
Suggested Side Dish: Tossed Salad
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ROAST BEEF WITH
HORSERADISH SAUCE
2-3 lb. beef roast of choice
salt and pepper
1/4 c. prepared horseradish
grated peel from 1/2 lemon
3 Tbsp. butter, softened
1/2 c. sour cream
1 tsp. dried parsley
Preheat oven to 325 degrees.
Cut 1 inch wide pockets into the roast at 3 inch intervals. (Guess- this
is no science project). Sprinkle roast with salt and pepper. In a small
mixing bowl, combine horseradish and lemon peel. Reserve two tablespoons
of the horseradish mixture. Stir butter into remaining horseradish
mixture. Rub butter mixture onto roast and into pockets. Place roast in a
shallow roasting pan. Cover and roast for approximately 1 1/2 to 2 hours.
Remove from oven, cover loosely with foil, and let stand for about 10
minutes before slicing. Meanwhile, stir together reserved horseradish
mixture, sour cream, and parsley. Use as a sauce with the sliced roast,
and serve immediately.
Suggested Side Dish: Mashed Potatoes,
Petite Peas
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BREADED PORK
CHOPS
4-6 pork chops
1 Tbsp. flour
2 eggs, lightly beaten
2 Tbsp. milk
1-1/4 cup Italian seasoned bread crumbs
1/2 cup grated Parmesan cheese
1 Tbsp. dried parsley
1/2 tsp.
Italian seasoning
2 Tbsp. olive oil
2 cloves garlic, peeled and chopped
Preheat oven to 325 degrees.
In a small bowl, beat together the eggs and milk. In a separate deep dish, mix the bread crumbs, Parmesan cheese,
Italian seasoning, and parsley.
Heat the olive oil in a large, skillet over medium heat. Stir in the garlic and cook until lightly browned. Remove garlic.
Salt and pepper each pork chop and dust lightly with flour. Dip each pork chop into the egg mixture, then into the bread crumb mixture, coating evenly. Place coated pork chops in the skillet and brown 4-5 minutes on each side.
Spray a cookie sheet with non-stick spray and place pork chops on the cookie sheet. Bake for 20-25 minutes.
BROCCOLI WITH SAUCE
Steam the broccoli until tender.
CHEESE SAUCE
2/3 cup mayonnaise
1/2 cup milk
1 clove garlic, minced
1/3 cup shredded parmesan cheese
1/2 Tbsp dried parsley
Combine mayonnaise, milk and garlic in small saucepan; stir over low heat 5 minutes or until mixture thickens
slightly. Add cheese and parsley. Stir until cheese is melted.
Suggested Side Dish: Buttered Egg Noodles,
Broccoli with Sauce
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ORANGE ROUGHY FLORENTINE
1 lb. orange roughy fillets
2 10 oz. pkgs. frozen chopped spinach , cooked and drained
1/2 c. minced mushrooms
3 1/2 Tbsp. butter, divided
3 Tbsp. grated Parmesan cheese
1 1/2 Tbsp. flour
1/4 tsp. salt
1 c. milk
salt and pepper
Preheat oven to 375 degrees. Spread cooked and drained spinach over the bottom of a 9x13x2 inch pan. Place the fish on top of the spinach and salt and pepper to taste. In a medium saucepan, sauté the mushrooms in 2 tablespoons butter and pour over fish. In the same saucepan that you sautéed the mushrooms in, melt 1 1/2 tablespoons of butter and whisk in flour and salt until smooth. Add milk gradually over medium heat until sauce boils. Add 2 tablespoons parmesan cheese to white sauce and pour over fish. Sprinkle with remaining parmesan cheese and bake uncovered for 30 minutes. Remove from oven, and serve immediately.
LEMON RICE
2 cups chicken broth
2 tablespoons lemon juice, freshly squeezed
1 Tbsp. butter
1/4 teaspoon grated lemon zest
1 cup long grain rice, uncooked rice
1/4 cup pine nuts
Combine all ingredients except rice and pine nuts in a medium
sauce pan and bring to a light boil.
Add rice and reduce heat. Cover and simmer for 20 minutes, or until
liquid is absorbed. Remove from heat and stir in pine nuts.
Suggested Side Dish: Lemon Rice
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ZITI CASSEROLE
1 lb. ziti
1-2 tsp. olive oil
1 large onion, chopped
2 medium zucchini, diced
1 1/2 tsp. minced garlic
28 oz. can crushed tomatoes in purée
2 tsp. Italian seasoning
1/4 tsp. red pepper flakes
1/2 tsp. salt
1/8 tsp. pepper
2 egg whites
15 oz. container ricotta cheese (can use low-fat)
2/3 c. mozzarella cheese, grated (can use low-fat)
1/3 c. grated parmesan cheese
Preheat oven to 325 degrees. Prepare pasta according to manufacturer's directions. Drain and set aside. While pasta is cooking, heat the oil in a large, nonstick skillet over medium-low heat. Add the onion, zucchini, garlic, tomatoes, and spices. Cover the pan and cook until the vegetables are crisp-tender, about 10 minutes. In a medium bowl, blend together the egg whites and ricotta cheese until smooth. Lightly spray a 9x13x2 inch pan with cooking spray. Spread half of the pasta in the bottom followed by half the ricotta cheese mixture. Make a third layer with half the tomato/vegetable mixture. Repeat layers, ending with the tomato/veggie layer. Sprinkle top with a combination of the mozzarella and parmesan cheeses. Cover and bake for 30 minutes. Remove foil or lid, and bake an additional 15 minutes, or until the cheese is bubbly and browned on top.
Suggested Side Dish: Tossed Garden Salad
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PULLED BEEF SANDWICHES *
Allow cooking time
3 lb. lean chuck roast
SAUCE:
1/2 stalk celery, chopped
1 small onion, chopped
1/2 large green pepper, chopped
3 oz. ketchup
1 1/2 Tbsp. white vinegar
1 1/2 tsp. Worcestershire sauce
1 1/2 tsp. salt
1/2 tsp. chili powder
1/2 tsp. pepper
3/4 c. water
Preheat oven to 300 degrees. In a small bowl, mix all the sauce ingredients together. Place the roast in a large roasting pan or a Dutch oven, and pour the sauce ingredients over the roast, covering completely. Cover, and roast for 1 hour. Turn oven control back to 200 degrees and continue cooking for an additional 3-4 hours. Remove roast from oven and place on a cutting board. Let stand about 5 minutes. Roast should be very tender and able to be pulled apart with 2 forks. Place the beef pieces back in the sauce, and stir to coat. Serve immediately on rolls of choice. *Allow yourself enough time to prepare this. This may also be made in the crockpot. Follow above directions, and cook on low heat for 8-10 hours.
Suggested Side Dish: Traditional Cole Slaw
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PUMPKIN RAISIN BREAD
2 c. flour
1-1/2 Tbsp. quick oats
1 Tbsp. baking powder
1/2 tsp. baking soda
3/4 tsp. salt
1 tsp. cinnamon
1/4 tsp. nutmeg
1 c. sugar
1/3 c. light brown sugar
1-1/4 c. skim milk
1 (16 oz) can pumpkin
2 eggs
1 tsp. vanilla
1 c. raisins
Preheat oven to 350 degrees. Spray a loaf pan with cooking spray. In a medium-sized bowl, combine flour, oats, baking powder, baking soda, salt, cinnamon, and nutmeg and mix well. In a large bowl, combine sugar, brown sugar, milk, pumpkin, egg substitute, and vanilla and mix well. Add dry mixture to wet mixture and mix well. Stir in the raisins. Pour batter into the pan. Bake for 1 hour and 10 minutes. Cool bread in pan for 5 minutes, then remove from pan.