Week One - September 14-18

Monday, September 14
Grilled Chicken Ratatouille

Source:  www.foodfit.com       
The word Ratatouille comes from "touiller," which means to toss food. Ratatouille originated in the area around present day Nice. It was, originally, a poor farmer's dish, prepared in the summer with fresh summer vegetables.
Ingredients for Ratatouille:
1/2 tablespoon olive oil
1/2 cup onion chopped
1/2 cup finely chopped green or red pepper
1 small eggplant, cubed (about 1 cup)
1/2 small zucchini, cubed (about 1/2 cup)
1 clove garlic, crushed
1/2 bay leaf
1 sprig fresh oregano, or dash dried
1 cup chopped tomatoes with their juice, canned or fresh
freshly ground black pepper
Preparation:
Heat the oil in a 4-quart sauce pot over medium heat. Add the onion and cook until soft and translucent, about 3 to 4 minutes.  Add the pepper and cook 2 minutes more. Add the eggplant and cook 2 more minutes.  Add the zucchini, garlic, bay leaf and oregano. Season lightly with pepper and continue to cook for 2 more minutes.  Add the tomatoes and simmer for 40 minutes, uncovered. Keep warm.
Ingredients for Grilled Chicken Breasts:
4 skinless, boneless chicken breasts, about 3 - 4 ounces each
2 teaspoons olive oil
freshly ground black pepper
Preparation:
Preheat the grill.  Brush the chicken breasts with olive oil and season with pepper.  Grill the chicken breasts until cooked through, about 4 to 6 minutes per side, depending on the thickness of the breast.  Place 1 breast on each plate and serve with the ratatouille.
Nutrition Facts:
This recipe yields 4 servings.  Each serving contains approximately:
Calories: 215, Total Fat:  5g, Saturated Fat: 1g, Protein:  34g, Carbohydrates:
7g, Fiber: 2g, Cholesterol: 82mg, Sodium:

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, September 15
Thai Stir Fry

Toss this Balsamic Ginger Sauce with veggies of your choice and rice noodles for an excellent Thai dinner. Enjoy amazing flavor and fun with no added salt!
Ingredients:
1 teaspoon toasted sesame oil
1/2 cup balsamic vinegar
1/4 cup apple juice
3 Tbsp orange juice
1 teaspoon lemon juice
1 teaspoon honey
2 teaspoons garlic, minced
2 teaspoons ginger, minced
Preparation:
Add all ingredients to a small saucepan. Simmer over medium heat until the mixture has been reduced by half. If you prefer a thicker sauce, continue to simmer until it reaches your desired consistency.
Nutrition Facts:  
This sauce yields 1/2 cup total or 4 servings of 2 Tablespoons per serving.
Each serving contains approximately:  43 Calories, 1.25g Fat, 6mg Sodium, 0mg Cholesterol.

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.

Wednesday, September 16
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 

Bulgur Pilaf with Dried Apricots

Source:  Gourmet | December 2007
Bulgur is an earthy, nutty grain that becomes fluffy once cooked. It's an ideal canvas for aromatic and sweet flavors.
Ingredients:
1/2 cup finely chopped onion
2 tablespoons olive oil
1/4 teaspoon ground allspice
1/8 teaspoon cayenne
1/8 teaspoon cinnamon
1 cup bulgur
1 1/2 cups water
1/4 cup chopped California dried apricots
Preparation:
Cook onion in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, about 5 minutes.  Add spices and cook, stirring, 1 minute. Stir in remaining ingredients with 1/2 teaspoon salt and simmer, covered, until liquid is absorbed, about 15 minutes. Remove from heat and let stand, covered, 5 minutes.   Fluff with a fork before serving.
Nutrition Facts:
This recipe yields 4 servings.  Each serving contains approximately:
208 calories, 7g fat (1g saturated), 0mg cholesterol, 10mg sodium, 34g carbohydrate, 7g fiber, 5g protein.

Thursday, September 17
Grilled Turkey Cutlets with Raspberry-Lime Glaze

Source:  www.foodfit.com
The next time you cook on the grill, throw a few turkey cutlets on the grill for a lean and tasty meal that’s heart healthy. 
Ingredients for the Raspberry Glaze:
2 tablespoons red wine vinegar
2 tablespoons sugar
1/2 cup raspberry jam or preserves
1 teaspoon lime zest
ground black pepper to taste
Preparation:
In a small saucepan, heat the vinegar and sugar over medium heat until the mixture boils and the sugar dissolves. Add the raspberry jam or preserves, lime zest and bring it to a boil. Remove from heat.  Season with pepper to taste.
Ingredients for the grilled turkey:
4 turkey cutlets, 4 oz. each
1 tablespoon olive oil
ground black pepper to taste
Preparation:
Preheat the grill to medium-high.  Sprinkle the turkey cutlets with pepper and drizzle with olive oil.  Place the turkey on the grill and cook until the juices run clear, about 6 minutes per side.  Place the turkey cutlets on a serving platter and brush them with the raspberry-lime glaze.
Nutrition Facts:
This recipe yields 4 servings.  Each serving contains approximately:
Calories: 216, Total Fat: 3g, Saturated Fat: 0g, Protein: 28g, Carbohydrates: 13g, Fiber: 0g, Cholesterol: 68mg, Sodium: 40mg

Red Chile & Pecan Slaw

Resource: SELF | April 2008; by Beth Janes
Ingredients:
Dressing:
¼ cup vegetable stock
1 tsp cornstarch
1 teaspoon cumin seeds
1 jalapeño pepper, seeded and diced
1 clove garlic
1/2 shallot, chopped
1/2 cup chopped fresh cilantro
1/4 cup sweet Thai Chile Sauce or Mango Chutney
1/4 cup apple cider (or rice wine) vinegar
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
Slaw:
1/4 cup pecan pieces
1/2 teaspoon chili powder
1 tablespoon extra virgin olive oil
1/4 pound red cabbage, shredded
1/4 pound green cabbage, shredded
1 small green bell pepper, cored, seeded and thinly sliced
1 small red bell pepper, cored, seeded and thinly sliced
1 small yellow bell pepper, cored, seeded and thinly sliced
Preparation:
Stir ¼ cup vegetable stock with cornstarch in a measuring cup until blended. Place cumin seeds in a dry sauté pan over medium-high heat. Stir until aroma of seeds is released, about 1 minute.  Blend 1/4 cup stock in a blender with cumin seeds and remaining dressing ingredients until smooth.
Heat oven to 350°F. Combine pecans, chili powder and oil in a mixing bowl; toss to coat pecans. Place nuts on a cookie sheet and roast until the aroma of the chili powder is released, 3 to 4 minutes. Combine dressing and slaw ingredients in a bowl. Cover and refrigerate until ready to serve.
Nutritional Information:
This recipe yields four servings.  Each serving contains approximately:
Calories: 170, Total Fat: 9 g, Saturated Fat: 1g, Protein: 3g, Carbohydrates:  
21.7 g, Fiber: 4 g

Friday, September 18
Honey Mustard Fish Filets

Instead of using bread crumbs or stuffing to give your fish or chicken a crunch, try rolling your dinner in shredded wheat for an extra crunch that’s heart healthy, too! 
Ingredients:
2 cups shredded wheat
1 Tablespoon  paprika
1 Tablespoon garlic powder
¼ teaspoon freshly ground black pepper
2 Tablespoons  Dijon mustard
1 Tablespoon honey
2  6oz  Tilapia filets
Preparation:
Preheat oven to 350 degrees F.  Crush the shredded wheat with a rolling pin to yield 1 cup.  Place in a large mixing bowl, and then add spices.  In a separate bowl, mix Dijon mustard and honey together.  Coat the fish filets in the mustard dressing, then roll in the cereal mixture to coat evenly.  Place on a shallow nonstick baking sheet and bake for 15 minutes, or until the fish is opaque.
Nutrition Facts:
This recipe yields 2 servings.  Each serving contains approximately:  240 Calories, 3g Total Fat (0g Saturated Fat), 31g Carbohydrates, 3g Fiber, 26g Protein, 50mg Cholesterol, 60mg Sodium. 

Double Ginger Roasted Beet Salad

Recipe copyright, Lorna Sass, 2008
You can turn this salad into a main dish by tossing in some diced, cooked chicken, brown rice or faro. Increase the dressing as needed.  A few tablespoons of toasted pine nuts also make a fine addition.
Ingredients:
1 pound medium beets
2 tablespoons finely chopped crystallized ginger
1/3 cup thinly sliced scallion greens
2 tablespoons sherry vinegar
1 tablespoon walnut or olive oil
2 teaspoons grated fresh ginger
3/4 teaspoon salt
Preparation:
Preheat the oven to 400 degrees.
Trim off the root end of the beets and scrub them. Wrap the beets in 2 or 3 packages of foil and set them on a baking tray. Roast until easily pierced with a skewer, about 1 1/4 hours.
When cool, rub off the peels if you wish. (Peeling is optional and purely aesthetic; I don't usually do it.) Dice the beets into bite-sized pieces. Set them in a bowl and add the crystallized ginger and scallion greens.
In a small jar or bowl, combine the vinegar, oil, grated ginger, and salt. Blend well. Pour the dressing over the beets and toss well. Let sit for a few minutes before serving.
Nutrition Information:
This recipe yields four servings.  Each serving contains approximately:
Calories 105, Total Fat: 4g, Saturated Fat: 0g, Cholesterol: 0g, Carbohydrates: 18g, Fiber: 4g, Protein: 2g, Sodium: 90mg