Thursday, March 25, 2010

A Week of Dinners

Includes recipes, nutrition information, and grocery list!!!

Shrimp Fra Diavolo
Pizza
Stuffed Cabbage
Asian Style Stir-Fry
Burgers with Sweet Potato Fries and Salad
Cowboy Steak with Oven-Roasted Mushrooms & Onions
Lemon-Herbed Tilapia with Green Beans Provencal


Shrimp Fra Diavolo
10 oz. cleaned shrimp, tails removed
2 cloves of garlic, sliced
2 cups jarred tomato sauce
2 tbsp. olive oil
1 tsp. red pepper flakes
2 cups whole wheat linguini, measured after cooking
2 cup broccoli, steamed

Heat a nonstick skillet over medium heat and add the olive oil, garlic, and red pepper flakes. Saute the garlic and red pepper until the garlic begins to brown. Then add the tomato sauce and the shrimp and bring mixture to a simmer. After it simmers, reduce the heat and cook until shrimp are pink and cooked through, about 10 inutes. Serve over linguini, with steamed broccoli on the side. Serves 2.

1 serving= calories:443, protein:45g, carbs:62g, fiber:11.5g, fat total:3g


Pizza
spread pita bread with your favorite sauce (bbq, pesto, pizza)
add desired toppings
sprinkle with mozzarella cheese
cook under broiler for about 5 minutes or until cheese is melted


Stuffed Cabbage
1 medium head cabbage
water to cover
1 pound ground beef
1 cup cooked rice
garlic powder to taste
1 egg
1 (12 fluid ounce) can tomato juice
1 tablespoon vinegar
1 tablespoon white sugar
water to cover

Place the head of cabbage in a large pot over high heat and add water to cover. Boil cabbage for 15 minutes, or until it is pliable and soft. Drain and allow to cool completely. Remove the hard outer vein from the leaves.
In a separate large bowl, combine the beef, rice, garlic powder and the egg, mixing well. Place a small amount, about the size of your palm, into the center of a cabbage leaf and fold leaf over, tucking in the sides of the leaf to keep meat mixture inside.
Pile up the filled leaves in a large pot, putting the larger leaves on the bottom. Add the tomato juice, vinegar and sugar and enough water to cover. Simmer over medium low heat for about 60 minutes. (Note: Keep an eye on them, making sure the bottom of leaves do not burn.) Serves 6-8

Calories: 331 | Total Fat: 21.2g | Cholesterol: 100mg


Asian Style Stir Fry
8 oz. filet mignon
2/3 red bell pepper, diced
9 broccoli florets
½ medium onion, diced
1 cup snow peas
½ cup sliced shitake mushrooms
2 tsp reduced sodium soy sauce
2 tbsp orange juice
1 tsp ginger, minced
2 tsp sesame seeds
2 tsp cornstarch mixed with 2/3 cup water
1 cup brown rice, measured after cooking
salt and pepper to taste

Make stir-fry sauce by combining the soy sauce, orange juice, ginger, sesame seeds, and water/cornstarch mixture. Clean and cut filet into slices, season with salt and pepper, and sauté in a nonstick skillet over medium heat for 1 to 2 minutes. Then add all other vegetables and the stir-fry sauce. Cook over medium heat for about 8 to 10 minutes, until the vegetables begin to soften. Serve over brown rice. Serves 2

1 serving= calories:398, protein:30g, carbs:43g, fiber:7g, fat total:10g


Sweet Potato Fries
4 sweet potatoes, cut into large French fries
1 tablespoon water
2 teaspoons Italian seasoning
1/2 teaspoon lemon pepper
1 pinch salt and pepper to taste
2 tablespoons olive oil

Preheat the oven to 400 degrees F (200 degrees C).
Place the cut sweet potatoes into a microwave-safe dish with the water. Cook on in the microwave for 5 minutes on full power. Drain off liquid, and toss with Italian seasoning, lemon pepper, salt, pepper, and olive oil. Arrange fries on a baking sheet in a single layer. Bake for 30 minutes, turning once, or until fries are crispy on the outside.
serves 4

1 serving= calories:174, protein:2.1, carbs:26.7, fiber:4.2, fat total:6.9


Cowboy Steak with Oven-Roasted Mushrooms and Onions
8 oz. filet mignon or lean sirloin
2 tsp ground coffee
2 tsp cayenne pepper
2 cups sliced button mushrooms
1 red onion, sliced
2 tsp olive oil
salt and pepper to taste
nonstick cooking spray

Rub the steak with the coffee, cayenne pepper, and salt and pepper. Grill or broil for about 3 minutes on each side, or until desired doneness. Meanwhile, spray a baking sheet with nonstick cooking spray and arrange the mushrooms and onions in a single layer and season with salt and pepper and drizzle with olive oil. Roast at 375 degrees for about 15-20 minutes. serves 2

1 serving= calories:377, protein:37g, carbs:20g, fiber:4g, fat total:17g


Lemon-Herbed Tilapia with Green Beans Provencal
(2) 6 oz. tilapia filet
juice of 1 lemon
1 tsp dried thyme
1 tsp dried rosemary
¼ cup whole wheat bread crumbs
1 tsp olive oil
2 cups green beans
½ cup marinara tomato sauce
salt and pepper to taste

Preheat oven to 400 degrees. Spray an ovenproof dish with nonstick cooking spray and place tilapia filet in dish. Season the fish with salt and pepper. Then drizzle fish with olive oil and lemon, sprinkle with herbs, and dust with bread crumbs. Bake in the oven for 20 minutes or until fish flakes weasily with a fork. Put green beans and tomato sauce in oven safe dish, cover, and bake with fish. Serves 2

1 serving= calories:383, protein:42g, carbs:29g, fiber:6g, fat total:10g

CHECK YOUR PANTRY FOR:
olive oil,  red pepper flakes, garlic powder, vinegar, white sugar, soy sauce, ginger, sesame seeds corn starch, white rice, brown ric,e salt and pepper, Italian seasoning, lemon pepper, ground coffee,
cayenne pepper, nonstick cooking spray, thyme, rosemary, whole wheat bread crumbs, egg

GROCERY LIST:
10 oz. shrimp
garlic bulb
salad fixings
whole wheat linguini
4 cup broccoli
pita bread
desired pizza sauce  (bbq? pesto? pizza?)
mozzarella cheese
pizza toppings
 medium head cabbage
1# ground beef
12 oz. tomato juice
 red bell pepper onion
snow peas
shitake mushrooms
orange juice
4 sweet potatoes
 2 cups sliced button mushrooms
1 red onion
2 cups green beans
marinara sauce
  burger toppings
8 oz filet mignon or lean sirloin
8 oz filet mignon (or other stir fry meat)
1# burger or your favorite veggie burger patty
2 cups jarred tomato sauce
2) 6 oz. tilapia filets
lemon