Woodlake Market now offers healthier menu options in two convenient ways:

         1. Hot Ready-To-Eat from our Deli service case. Served 11am-2pm daily.
         2 .Take-And-Heat packaged with heating instructions.
 

> View Recipes from the first 18-week Choose Well, Live Well Program

> View Upcoming and Previous Weeks' Recipes from the second 18-week Choose Well, Live Well Program 

Recipes for Week Seven
March 15-19

Monday, March 15
Low Fat Spicy Chicken w/ Diced Carrots and Green Peppers

1 ½ lbs boneless, skinless chicken breast
1 T double black soy sauce
1 T sherry
1 T cornstarch
1 T + 1/2 C water
2 t minced garlic
2 t minced ginger root
2 T bean sauce
2 t hot chili paste with garlic
1 T olive oil
¾ C diced onion
2  C diced carrot
2  C diced green pepper
Cut chicken into ½ inch pieces.  Place in medium bowl.
Combine soy sauce and sherry and pour over chicken.  Mix until chicken is well covered.
Marinate in refrigerator at least 15 minutes.
In small bowl, add 1 T of water to cornstarch and stir into a smooth paste.  Stir in remaining water.  Set aside.
In a small bowl, combine garlic, ginger, bean sauce and chili paste and set aside.
In a wok or large skillet, heat olive oil.  Sauté chicken and marinade until cooked through.  Add 1-2 tablespoons of water to help cook chicken.
Mix in onions, carrots, and green pepper and stir for a few seconds.
Add garlic mixture and stir until chicken and vegetables are well covered.
Mix in cornstarch-water mixture.  Let mixture thicken.
Serve over rice.
6 servings:
Calories per serving: 146 total; 4.5 g fat;1 g saturated fat

Tuesday, March 16
Low Carb Pork Chops Paprikash

2 t butter
1 medium onion, very thinly sliced
1 ¼ t paprika, divided
1 t garlic salt
½ t garlic salt
½ t black pepper
4 (5to 6 oz) bone-in center cut pork chops (about ½ inch thick)
1/3 C well drained sauerkraut
1/3 C light or regular sour cream
Preheat broiler.
Melt butter in a large skillet over medium-high heat.  Separate onion slices into rings; add to skillet.  Cook, stirring occasionally, until golden brown and tender. About 10 minutes.
Meanwhile, sprinkle 1 teaspoon paprika, garlic salt and pepper over both sides of pork chops.  Place chops on rack or broiler pan. 
Broil 4 to 5 inches from heat 5 minutes.  Turn; broil 4 to 5 minutes or until chops are barely pink in center.
Combine cooked onion with sauerkraut, sour cream, and remaining ¼ t paprika; mix well.   Garnish chops with onion mixture, or spread onion mixture over chops and return to broiler.  Broil until hot, about 1 minute.
Makes 4 servings.
Nutritional information per serving: Calories 216; Carbohydrate 5 g; Calories from fat 40%; Total fat 9 g; Sat fat 4 g
Protein 27 g

Wednesday, March 17
Low Carb Beef Fajitas

½ C lite beer
½ C vegetable oil
2 T lime juice
½ small onion, thinly sliced
1 t red pepper flakes
¼ t ground cumin
¼ t pepper
1 ½ lbs skirt steak
1 T Vegetable oil
1 medium onion, thickly sliced
1 green pepper, cut into strips
Low carb tortillas
Guacamole
Salsa
Sour cream
Mix together the beer, oil, lime juice, onion, pepper flakes, cumin and pepper; this is your marinade.
Place skirt steak in a large zipper lock bag, and pour marinade over it.  Seal the bag, pressing out the air, and put it in the fridge.  Let your steak marinate for a minimum of several hours.
When you’re ready to cook, remove your steak from the bag, reserving a couple of tablespoons of the marinade.  Slice your steak quite thin, across the grain.
Add the oil to a large, heavy skillet over high heat, and tilt to coat the bottom.  When the skillet is good and hot, add the steak slices, onion, and pepper.  Stir-fry them until the meat is done through and the vegetables are crisp-tender.
Stir in the reserved marinade and serve, with or without low-carb tortillas, topped with guacamole, salsa, and sour cream.
Yield: 4 servings
Each has 5 grams of carbohydrates, 1 gram of fiber, for a total Of 4 grams of usable carbs and 34 grams of protein.  (Analysis does not include guacamole, sour cream, salsa, or low-carb tortillas).

Thursday, March 18
Low Carb Mexican Meatballs

1 lb. ground beef
2 eggs
1 medium onion, finely chopped
3 cloves garlic, minced
2 t ground coriander
½ t salt
2 T vegetable oil
1 can (14 ½ oz ) cut or crushed tomatoes
1 can (8 oz) tomato sauce
1 T chili powder
½ t ground cumin
Mix together the ground beef, eggs, half the onion, two thirds of the garlic, coriander, and salt.  Shape the mixture into 2 inch balls.
Heat the oil in a large skillet.  Add the meatballs and brown them.  Add the tomatoes, tomato sauce, the remaining half onion, the remaining third of the garlic, chili powder, and cumin to the skillet.  Cover and simmer over medium-low heat for 45 minutes.
Yield: 4 servings
Each serving has 15 grams of  carbohydrates  and 3 grams of fiber, for a total of 12 grams of usable carbs and 24 grams of protein. 

Friday, March 19
Low Fat Spicy Shrimp Louisiana

This dish can also be made with bite size pieces of chicken.
1-11/4 lb shrimp                                      2 t olive oil
1/3 t ground white pepper                     ½ C chopped onion
1/8 t freshly ground black pepper        1 green pepper, chopped
¼ t cayenne pepper                               2 stalks celery
½ t basil                                                   2 cloves garlic
¼ t thyme                                                 1 can (10 3/4 oz) chicken broth, defatted
¼ t salt                                                     1 T tomato paste                   
¼ C water                                               1/4 C chopped green onion
¼ C unbleached white flour
Shell, devein, and clean shrimp.  Cook in boiling water for about 3 minutes.  Drain and set shrimp aside. 
Combine white, black and cayenne pepper, basil, thyme, and salt.  Set aside.
Slowly add water to flour and mix into a paste.  Set aside.
Heat oil in wok or large frying pan until hot.
Stir in onion, green pepper, celery, and garlic and cook until soft.
Mix in spice mixture.
Stir in broth and tomato paste.
Stir in flour mixture and cook until sauce thickens.
Add shrimp and green onions and serve over rice.
Yield:  6 servings
Calories per serving: 88 total; 4.6 g fat; .5 g saturated fat

Recipes for Week Eight
March 22-26

Monday, March 22
Low Carb Skillet Chicken Florentine

So quick and easy, yet so incredibly good.
Olive Oil
2 or 3 boneless, skinless chicken breasts
1 package (10 oz) frozen chopped spinach, thawed
2 cloves garlic, crushed
¼ C heavy cream
¼ C grated Parmesan cheese
Warm a little olive oil in a heavy skillet, and brown the chicken breasts over medium heat to the point where they just have touch of gold.   Remove the chicken from the skillet.
Add a couple more tablespoons of olive oil, the spinach, and the garlic and stir for 2 to 3 minutes.  Stir in the cream and cheese, and spread the mixture evenly over the bottom of the skillet.  Place the chicken breasts on top, cover, turn the burner to low and let simmer for 15 minutes.
Serve chicken breast with the spinach on top.
Yield: 3 servings, each with 5 grams of carbohydrates, and 3 grams of fiber, for a total of 2 grams of usable carbs and 33 grams of protein. 

Tuesday, March 23
Low Carb Pork Chops w/ Mustard Cream Sauce

Something good to do with pork chops, now that you’re not breading them. 
For each serving you’ll need:
Salt or Vege-Sal and Pepper
1 pork chop, 1 inch thick
1 T olive oil
1 T dry white wine
1 T heavy cream
1 T spicy brown mustard or Dijon mustard
Salt and pepper the chop on both sides.
Heat the oil in a heavy skillet over medium heat.  Sauté the chop until they’re browned on both sides and done through (depending on the size of your skillet, this may take a couple of batches).  Put the chop on a serving platter and keep it warm.
Put the wine in a skillet and stir it around, scraping all the tasty brown bits off the pan as you stir.  Stir in the cream and mustard, blend well, and cook for a minute or two.  Pour over the chop and serve.
Yield: 1 serving, with 2 grams of carbohydrates, a trace of fiber, and about 20 grams of protein. 

Wednesday, March 24
Low Carb Skillet Stroganoff

1 pound ground beef
1 medium onion
1 clove garlic
1 can(4 oz) mushrooms, drained
1 t liquid beef broth concentrate
2 T Worcestershire sauce
1 t paprika
 ¾ C sour cream
Salt or Vege-sal and pepper to taste
Brown and crumble the ground beef in a heavy skillet over medium heat.   Add the onion and garlic as soon as there’s a little grease in the bottom of the pan, and cook until all pinkness is gone from the ground beef.
Drain the excess grease.  Add the mushrooms, broth concentrate,  Worcestershire, and paprika.  Stir in the sour cream, then add salt and pepper to taste.  Heat through, but don’t let it boil.  This is great as-is, but you may certainly serve it over noodles for the non-low-carb set.
Yield: 3 servings, each with 9 grams of carbohydrates and 2 grams of fiber, for a total of 7 grams of usable carbs and 28 grams of protein. 

Thursday, March 25
Low Carb Spaghetti Squash Primavera

1 t olive oil
¼  C diced green bell pepper
¼  C diced zucchini
¼  C sliced mushrooms
¼  C diced carrot
¼  C sliced green onions
2 cloves garlic, minced
1 plum tomato, diced
1 T red wine or water
½ t dried basil leaves
¼ t salt
1/8 t black pepper
2 C cooked spaghetti squash
2 T grated Parmesan Cheese
Heat oil in medium skillet over low heat.  Add bell pepper, zucchini, mushroom, green onions and garlic; cook 10-12 minutes or until crisp-tender, stirring occasionally.  Stir in tomato, wine, basil, salt and black pepper; cook 4 to 5 minutes, stirring once or twice. Serve vegetables over spaghetti squash.  Top with cheese. 
Makes 2 servings:
Calories  116; Carbohydrate  15 g; Calories from fat  39%; Total Fat 5 g; Saturated Fat 1 g; Cholesterol 4 mg; Sodium 396 mg; Dietary Fiber 5 g; Protein 5 g

Friday, March 26
Low Fat Shrimp Curry

1 C chopped onion

1 apple, peeled, cored and diced

2 cloves garlic, minced

1-3 t curry powder

1 T olive oil

¼ C unbleached white flour

½ t salt

¼ t cardamom

¼ t freshly ground black pepper

1 can chicken broth (10 ¾ oz), defatted

1 T fresh lime juice

1 ¼ lb shrimp, shelled and deveined or bay scallops

1 C sliced mushroom

10-15 snow peas (optional)

½-1 C water

In a large skillet, sauté onion, apple, garlic, and curry powder in olive oil until tender.

Remove skillet from heat, and blend in flour, salt, cardamom and pepper.

Stir in chicken broth and lime juice until curry sauce is well blended.

Bring curry sauce to a boil, reduce heat and simmer, uncovered, for about 5 minutes.  Stir occasionally. 

Meanwhile, place scallops or shrimp in a pot of boiling water and cook until just tender (5-10 minutes).  Drain and set aside. When curry sauce is finished cooking, add shellfish, mushrooms and snow peas.  If sauce is too thick, add water, ¼ cup at a time until desired consistency is achieved.  Serve curry over rice.

6 servings

Calories per serving:

Shrimp    Total   181        Fat  5.5     Saturated Fat   1

Scallops  Total   164        Fat  4.5     Saturated Fat  .5