Week Nine - November 9-13

Monday, November 9
Chicken with Tomatillo & Cilantro Sauce

Source:  SELF | September 2008
Known as the Mexican green tomato, tomatillos supply vitamin A.
Ingredients:
1 pound tomatillos, husked
3 Serrano chiles, stemmed
2 whole skinless chicken breasts (about 2 1/2 pounds), halved
1 tablespoon olive oil
1 medium onion, diced
3 cloves garlic, finely chopped
1/2 cup chopped fresh cilantro, plus extra for garnish
1 tablespoon pumpkin seeds, toasted 5 minutes in dry cast-iron pan over medium heat
Directions: 
Move broiler rack into position closest to flame.
Set broiler to medium. Place tomatillos and chiles on a rimmed baking sheet; broil until soft and blackened in spots, about 5 minutes. Turn; broil other side 5 minutes. Remove from broiler and transfer to a food processor; blend. Increase broiler heat to high. Place chicken on same baking sheet and broil chicken until browned, about 9 minutes. Turn; broil other side 9 minutes. Heat oil in a large saucepan over low heat; cook onion and garlic, stirring occasionally, until soft and golden, about 5 minutes. Add pureed tomatillos and chiles; simmer uncovered, 2 minutes. Add cilantro.
Gently place chicken in sauce. Simmer, covered, until meat is cooked through, about 20 minutes. Sprinkle with pumpkin seeds and cilantro. 
Nutrition Information:  
This recipe yields 4 servings.  Each serving contains approximately:
231 calories, 7.6 g fat (1.3 g saturated), 10.8 g carbohydrates, 3 g fiber, 29.6 g protein

Mushroom Barley Pilaf

Source:  www.foodfit.com
Ingredients:
1 1/2 teaspoons olive oil
1/3 cup finely chopped onion
1 sprig fresh thyme
2/3 cup pearl barley
1 cup vegetable stock
1/2 pound assorted mushrooms, sliced
freshly ground black pepper
Instructions:
Preheat the oven to 400°F.  In a small oven-proof pot heat the oil over medium-low heat. Add the onions and thyme and cook until the onions become translucent but not brown, about 3 to 4 minutes.  Add the barley and a few twists of freshly ground pepper. Stir to coat the barley evenly with oil. Cook for 3 to 4 minutes.  Add the stock and the mushrooms and bring to a boil over high heat.  When the stock boils, cover the pot and place in the oven until the barley is tender, about 30 minutes.  Adjust the pepper and fluff with a fork.
Nutrition Facts:
This recipe yields 4 servings.  Each serving contains approximately:
Calories: 150, Total Fat: 2g, Saturated Fat: 0.35, Protein: 5g, Carbohydrates: 30g, Fiber: 6g, Cholesterol: 0mg, Sodium: 5mg

Tuesday, November 10
Sesame Shrimp Noodles

This easy weeknight meal is great to cook up for yourself, a dinner for two, or a family gathering.  Either way, you’ll be eating healthy and coming back for more.
Ingredients:
8 oz Linguine
1/2 lb mushrooms, sliced
1 1/2 c sugar snap peas, frozen
2 t sesame oil
1 t minced garlic
1/2 lb large shrimp, peeled and deveined (about 30 shrimp)
Sesame Noodle Sauce:
1/4 t crushed red pepper
1 t dried parsley flakes
1/4 c rice vinegar
1 t sesame oil
1 t fresh ginger, peeled and grated or 1/4 teaspoon dry
2 t honey
2 t cornstarch
1 T sesame seeds, sprinkle over top of finished dish
Preparation:
Mix together all ingredients for sauce: crushed red pepper, parsley flakes, rice vinegar, sesame oil, grated fresh ginger, honey and cornstarch. Set aside. Cook linguini according to package directions. While pasta is cooking, spray a skillet with cooking spray. Over medium heat, sauté 2 teaspoons sesame oil and minced garlic for 30 seconds, add shrimp and sauté shrimp until they are pink, about 6 minutes. When pasta is 3 minutes from being finished, add mushrooms and sugar snap peas to the pasta pot. Bring water to a second boil and finish cooking the pasta. Add the sauce to the shrimp and heat until thickened. Drain pasta, mushrooms and peas. Combine pasta and shrimp sauce. Top with sesame seeds before serving.
Nutrition Information: 
Recipe yields four servings.  Each serving contains approximately:  Calories 180, Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 90mg, Carbohydrates: 18g, Fiber: 0g, Protein: 4g, Sodium: 70mg

Broccoli Rabe with Bulgur and Walnuts

Source:  Bon Appétit | February 2008
This filling, healthy and flavorful dish is delicious and simple to make.  The grains and nuts are great at balancing the bitterness of broccoli rabe.
Ingredients: 
1cup medium-grind bulgur*
2 1/2 cups boiling water
1 1/2 lbs broccoli rapini (1 very large bunch), bottom 1 inch of stems trimmed
2 Tbsp extra-virgin olive oil
2 large shallots, minced (about 2/3 cup)
2/3 cup  walnuts, finely chopped
2 Tbsp fresh lemon juice
½ cup grated Parmesan cheese
Preparation:
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let stand until just tender, about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water until crisp-tender, 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Meanwhile, heat oil in large skillet over medium-high heat. Add shallots; sauté until soft, about 2 minutes. Add walnuts; sauté until fragrant, about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring frequently, until heated, about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with freshly ground black pepper. Toss in Parmesan cheese. 
Nutrition Facts:
This recipe yields 6 servings.  Each serving contains approximately:
Calories: 240, Total Fat: 13g, Saturated Fat: 2g, Carbohydrates: 25g, Fiber: 10g, Protein: 10g, Cholesterol: 5mg, Sodium: 150mg

Wednesday, November 11
Sonoran Shrimp Scampi

Resource: SELF | April 2008; by Beth Janes
Ingredients:
3 poblano chiles
1 pound medium shrimp, shelled and deveined
1/4 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil
2 cloves garlic, finely chopped
2 red bell peppers, cored, seeded and thinly sliced
2 tablespoon chopped (or thinly sliced) sun-dried tomatoes (about 3 halves)
1 tablespoon lime zest
1/4 cup fresh lime juice
1/2 cup white wine
4 cups farfalle, preferably whole- wheat, cooked
1/4 cup fresh cilantro, chopped
Preparation:
Place chiles directly over the burners of a gas stove. Roast over medium-high heat, turning occasionally, until skin is charred and chiles soften, 10 to 15 minutes. (To roast in oven, cover a large cookie sheet with foil. Place chiles on sheet and broil, turning occasionally, until skin is charred and chiles soften, 12 to 17 minutes.) Remove from heat and cool. Remove peel and seeds. Slice thinly; set aside.
Sprinkle shrimp with black pepper. Heat oil in a large pan over high heat. Cook shrimp, stirring occasionally, 2 to 3 minutes. Add garlic; cook until fragrant, about 1 minute. Stir in chilis, red peppers, tomatoes, zest and lime juice. Cook until liquid reduces by half and shrimp are no longer translucent, 1 to 2 minutes.
Add wine and reduce until slightly syrupy. Stir in pasta. Reduce heat to low and cover 1 minute. Top with cilantro and serve.
Nutrition Information:
This recipe yields four servings.  Each serving contains approximately:
Calories 340, Total Fat: 10 g, Saturated Fat: 1.5 g, Protein: 28g, Carbohydrates: 31g, Fiber: 3g

Baby Spinach and Raspberry Salad

Source:  SELF; April 2005
If you think adding greens to your diet is hard work, jazz them up with this tasty salad!  The spinach packs beta-carotene and lutein for healthy eyes; the raspberries, oranges, and carrots add fiber; and the bell pepper offers vitamin-C.
Ingredients:
1/4 cup sunflower seeds
1/4 cup white balsamic vinegar
1 tsp honey
1 tbsp each chopped fresh parsley, tarragon, chives and basil
1 clove garlic, minced
1/2 small shallot, minced
1/4 cup canola oil
8 cups baby spinach
1 cup fresh raspberries
2 oranges, peeled, membranes removed, segmented
1 red bell pepper, cored, seeded and cut into 2-inch strips
1 medium carrot, peeled and coarsely grated
Preparation:
Heat oven to 350°F. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic, and shallot. Slowly whisk in oil. Season with pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Toss with sunflower seeds and remaining ingredients and serve.
Nutritional Information:
This recipe yields 4 servings.  Each serving contains approximately: 
121 calories, 6 g fat (0.6 g saturated fat), 15 g carbohydrates, 4.7 g protein, 11.5 g fiber.

Thursday, November 12
Stuffed Grilled Tomatoes

Source:  Rising's Gardens CSA Recipe Collection
Ingredients:
6 med Roma tomatoes, cut in half lengthwise
1-2 med Hungarian wax peppers, seeded and chopped
1 med onion, chopped
2 - 4 fresh basil leaves chopped
1 small container of ricotta cheese
Preparation:
Scoop pulp and seeds out of the tomatoes; mix chopped pepper, onion and ricotta
cheese together.  Fill the cavity in the tomato with the cheese mixture, top with the basil.
Cook on a hot grill 7 -10 minutes.
Nutrition Information:
This recipe yields six servings.  Each serving contains approximately:
Calories 100, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 13mg, Protein: 7g, Total Carbohydrates: 13g, Dietary Fiber: 3g, Sodium: 60mg

Mediterranean Lentil Salad

Source:  Moosewood Restaurant    
Serve this nutritious salad on a bed of lettuce, topped with a small handful of feta cheese and olives and surrounded by tomato wedges and cucumber slices.
Ingredients:
1 cup brown or green lentils
4 cups water
2 bay leaves
1 teaspoon fresh thyme, (½ teaspoon dried)
2 garlic cloves, peeled
⅓ cup sun-dried tomatoes (not packed in oil)
boiling water
½ cup diced celery
½ cup diced red or yellow bell pepper
½ cup minced red onion
½ cup chopped fresh parsley
Dressing:
⅓ cup olive oil
3 tablespoons red wine vinegar
1 teaspoon ground fennel
1 rounded teaspoon Dijon mustard
salt and ground black pepper to taste
Preparation:
Rinse the lentils. In a medium saucepan, bring the lentils, water, bay leaves, thyme, and garlic to a boil. Reduce the heat and simmer for about 20 minutes, until tender, stirring occasionally.
While the lentils simmer, cover the sun-dried tomatoes with boiling water in a heatproof bowl and set aside. Combine the celery, peppers, onions, and parsley in a large bowl. In a separate bowl, whisk the dressing ingredients until smooth. When the sun-dried tomatoes have softened, drain and mince them, and add to the vegetables.
Drain the lentils and discard the bay leaves. Remove the garlic, mash it, and mix it back into the lentils. Toss the lentils with the vegetables and dressing, and adjust the seasonings if necessary.  Serve immediately, or cover and chill to serve later.
Nutrition Information:
This recipe yields 4 servings.  Each serving contains approximately:
Calories 230, Total Fat: 17g, Saturated Fat: 2.5g, Cholesterol: 0mg,
Carbohydrates: 32g, Fiber: 3g, Protein: 3g, Sodium: 130mg

Friday, November 13
Baked Trout with Shiitake Mushrooms, Tomato & Ginger

Source:  Bon Appétit | September 2007
Not only is Rainbow Trout high in omega 3 fatty acids, it’s also very low in mercury and an overall ocean friendly choice.  Here is a great recipe to add rainbow trout into your fish repertoire. 
Ingredients:
Nonstick cooking spray
2 whole filets (8 ounces each) cleaned, boned, butter flied
2 green onions, chopped
2 large fresh shiitake mushrooms, stemmed, caps thinly sliced
1/2 cup chopped seeded tomatoes
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
4 tablespoons no salt soy sauce (see recipe below)
2 teaspoons Asian sesame oil
Fresh cilantro sprigs
Preparation:
Preheat oven to 400°F. Line large rimmed baking sheet with foil; coat with nonstick spray. Sprinkle fish with salt and pepper. Open fish like a book and arrange, skin side down, on prepared baking sheet.
Mix next 5 ingredients in bowl. Sprinkle mixture over fish, drizzle with no salt soy sauce and sesame oil, then top with cilantro sprigs. Bake uncovered until fish is opaque in center, about 20 minutes.
Nutrition Facts:
This recipe yields 2 servings.  Each serving contains approximately:
Calories: 250, Total Fat: 12g, Saturated Fat: 2g, Protein: 34g, Carbohydrates: 8g, Fiber: 1g, Cholesterol: 94mg, Sodium: 55mg

Roasted Home Fries

This side dish staple is quick, easy, and heart healthy.  By tossing your vegetables with only a few teaspoons of oil, you can coat them completely without excessive added fat.  Though olive oil is a healthy source of fat, just one tablespoon has 120 calories and 14g of fat.  A little goes a long way!
Ingredients:
1 pound red potatoes, washed, un-peeled, halved
1 medium onion, chopped in 1” cubes
1 green bell pepper, chopped in 1” cubes
1 cup cherry tomatoes
2 teaspoons olive oil
freshly ground black pepper to taste
1 teaspoon paprika
1 tablespoon chopped, fresh parsley
Instructions:
Preheat the oven to 450°F.  Toss all ingredients together in a mixing bowl (covered with a lid) and spread them out on a baking sheet.  Roast the mixture on the top rack in the oven until they are tender when pierced with a knife, about 20 minutes and serve up with a spatula. 
Nutrition Facts:
This recipe yields 4 servings.  Each serving contains approximately:
Calories: 130, Total Fat: 2.5g, Saturated Fat: 0g, Protein: 3g, Carbohydrates: 25.5, Fiber: 3g, Cholesterol: 0mg, Sodium: 8mg