MONDAY- Skillet Tuna Noodle Casserole
Recipe Nutrition
Per serving: 404 calories; 8 g fat (3 g saturated fat, 3 g mono unsaturated fat); 53 mg cholesterol; 47 g carbohydrates; 32 g protein; 5 g fiber; 681 mg sodium; 591 mg potassium
Nutrition Bonus: Calcium (30% daily value), Potassium (17% dv), Iron, Vitamin A & Vitamin C (15% dv), good source of omega-3s.
Recipes to Help You Get Healthy in a Hurry
Ingredients:
- 8 ounces whole-wheat egg noodles
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, finely chopped
- 8 ounces mushrooms, sliced
- 1/2 teaspoon salt
- 1/2 cup dry white wine
- 6 tablespoons all-purpose flour
- 3 cups nonfat milk
- 1/2 teaspoon freshly ground pepper
- 12 ounces canned chunk light tuna (see Tip), drained
- 1 cup frozen peas, thawed
- 1 cup finely grated Parmesan cheese, divided
- 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip)
Directions
- Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
- Position rack in upper third of oven and preheat broiler.
- Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
- Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.
- Tips: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe. To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian’s brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.
TUESDAY -Slow-Cooked Curried Chicken
Nutrition Facts * Calories489, * Total Fat (g)23, * Saturated Fat (g)8, * Monounsaturated Fat (g)9, * Polyunsaturated Fat (g)4, * Cholesterol (mg)118, * Sodium (mg)868, * Carbohydrate (g)39, * Total Sugar (g)18, * Fiber (g)6, * Protein (g)35, * Vitamin C (DV%)214, * Calcium (DV%)8, * Iron (DV%)32, * Percent Daily Values are based on a 2,000 calorie diet
Ingredients
- 1-1/4 lb. skinless, boneless chicken thighs
- 1 red sweet pepper, chopped
- 1 yellow sweet pepper, chopped
- 1 small onion, sliced
- 1 fresh jalapeno chile pepper, seeded and finely chopped
- 2 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1/2 cup golden raisins
- 1/2 cup shredded coconut
- 3 Tbsp. curry powder
- 1 tsp. salt
- 1/4 tsp. ground cinnamon
- 1/4 tsp. cayenne pepper (optional)
- 1/2 cup unsweetened coconut milk
- 1 Tbsp. cornstarch
- Hot cooked rice
- 3/4 cup lightly salted cashews, coarsely chopped
Directions
In 3-1/2- to 4-quart slow cooker combine chicken, peppers, onion, jalapeno, garlic, broth, raisins, coconut, curry powder, salt, cinnamon, and cayenne. Cover; cook on low-heat setting for 8-1/2 to 9 hours or on high-heat setting for 4 to 4-1/2 hours. In small bowl stir coconut milk and cornstarch until smooth. Stir into chicken mixture. If cooking on low-heat setting, turn to high-heat setting. Cover; cook 15 to 20 minutes more or until slightly thickened. Serve over rice. Sprinkle with nuts. Makes 4 servings.
WEDNESDAY- Beef Chow Fun
Per serving: 381 calories; 8 g fat (1 g sat, 4 g mono); 21 mg cholesterol; 57 g carbohydrate; 1 g added sugars; 15 g protein; 3 g fiber; 723 mg sodium; 223 mg potassium. Nutrition bonus: Vitamin C (37% daily value), Vitamin A (30% dv).
Brown sugar added to black bean-garlic sauce is what gives this stir-fry its unmistakable Chinese takeout flavor. The recipe for beef chow fun works equally well with tofu for a vegetarian meal or boneless, skinless chicken breast. Serve with sliced cucumbers tossed with rice vinegar, sesame seeds and a pinch of salt.
Ingredients:
8 ounces wide rice noodles, preferably brown-rice noodles (see Notes)
1/2 cup Shao Hsing or dry sherry (see Notes)
4 teaspoons black bean-garlic sauce (see Notes)
1 tablespoon reduced-sodium soy sauce
2 teaspoons light brown sugar
2 teaspoons cornstarch
4 teaspoons canola or peanut oil, divided
1 teaspoon minced ginger
1 small onion, thinly sliced
1 12-ounce bag fresh Asian stir-fry vegetables (about 5 1/2 cups)
1/2 cup water, divided
8 ounces sirloin steak, cut into thin slices
1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes or according to package directions. Drain, rinse with cold water and transfer to a large bowl. Wipe the pan dry.
2. Combine Shao Hsing (or sherry), black bean-garlic sauce, soy sauce, brown sugar and cornstarch in a small bowl; set aside.
3. Heat 2 teaspoons oil in the skillet over medium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 seconds. Add onion and cook, stirring, until softened, 1 to 3 minutes. Add vegetables and 1/4 cup water; cover and cook, stirring occasionally, until the vegetables are tender-crisp, 2 to 4 minutes. Transfer the vegetables to the bowl with the noodles. Wipe the pan dry.
4. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.
5. Return the noodles and vegetables to the pan along with the remaining 1/4 cup water; cook, tossing to coat with the sauce, until heated through, about 2 minutes more.
THURSDAY - Chicken with Mustard Tarragon Sauce
Nutritional Information
Calories: 231
Fat: 7.6g (sat 1.6g, mono 4.1g, poly 1.2g)
Protein: 35.4g
Carbohydrate: 3.5g
Fiber: 1.3g
Cholesterol: 94mg
Iron: 2mg
Sodium: 538mg
Calcium: 51mg
Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
Cooking spray
3 tablespoons minced shallots
3 tablespoons Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons water
1 tablespoon extra-virgin olive oil
1 teaspoon chopped fresh tarragon
1/2 teaspoon sugar
4 cups gourmet salad greens
Preparation
1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.
2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.
FRIDAY Five - Spice Steak Wraps
Nutrition Facts * Calories237, * Total Fat (g)7, * Saturated Fat (g)2, * Monounsaturated Fat (g)3, * Polyunsaturated Fat (g)1, * Cholesterol (mg)51, * Sodium (mg)329, * Carbohydrate (g)20, * Total Sugar (g)3, * Fiber (g)2, * Protein (g)22, * Vitamin C (DV%)54, * Calcium (DV%)9, * Iron (DV%)19, * Starch (d.e.)1, * Vegetables (d.e.)1, * Medium-fat Meat (d.e.)2, * Percent Daily Values are based on a 2,000 calorie diet.
Ingredients:
12 ounces boneless beef round steak
- 2 cups packaged shredded cabbage with carrot (coleslaw mix)
- 1/4 cup red and/or green sweet pepper cut into thin bite-size strips
- 1/4 cup julienned carrot
- 1/4 cup snipped fresh chives
- 2 tablespoons rice vinegar
- 1/2 teaspoon toasted sesame oil
- 1/2 teaspoon five-spice powder
- 1/4 teaspoon salt
- Nonstick cooking spray
- 1/4 cup plain low-fat yogurt or light dairy sour cream
- 4 8-inch flour tortillas
Directions:
- If desired, partially freeze steak for easier slicing. In a medium bowl combine coleslaw mix, sweet pepper, carrot, and chives. In a small bowl combine vinegar and sesame oil. Pour vinegar mixture over coleslaw mixture; toss to coat. Set aside.
- Trim fat from steak. Thinly slice steak across the grain into 1/4-inch-thick strips. Sprinkle steak strips with five-spice powder and salt. Coat an unheated 10-inch nonstick skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add steak strips; stir-fry for 3 to 4 minutes or until brown.
- To assemble, spread 1 tablespoon of the yogurt down the center of each tortilla. Top with steak strips. Stir coleslaw mixture; spoon over steak. Fold in sides of tortillas. If desired, secure with wooden toothpicks. Makes 4 wraps.
SATURDAY - Oregano Chicken and Vegetables
Nutrition Facts *
Servings Per Recipe 4 servings * Calories208, * Total Fat (g)9, * Saturated Fat (g)2, * Cholesterol (mg)69, * Sodium (mg)425, * Carbohydrate (g)7, * Fiber (g)1, * Protein (g)24, * Vitamin A (DV%)20, * Vitamin C (DV%)97, * Calcium (DV%)0, * Iron (DV%)12, * Vegetables (d.e.)1, * Lean Meat (d.e.)2.5, * Fat (d.e.)1, * Percent Daily Values are based on a 2,000 calorie diet
Ingredients:
- 1-1/2 to 2 pounds meaty chicken pieces, skinned
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Nonstick cooking spray
- 1 clove garlic, minced
- 1 lemon, thinly sliced
- 1 large tomato, peeled and chopped (3/4 cup)
- 1/2 cup pitted ripe olives
- 1/4 cup chopped onion
- 1/4 cup snipped fresh parsley
- 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
- 1/8 teaspoon ground red pepper
- 1/4 cup dry white wine or chicken broth
- 3/4 cup chicken broth
- 1 medium green sweet pepper, cut into strips
- 1 medium red sweet pepper, cut into strips
Directions:
- Sprinkle chicken with salt and pepper. Lightly coat a nonstick skillet with nonstick cooking spray. Cook chicken over medium heat about 15 minutes or until light brown, turning once. Reduce heat.
- Place the garlic, half of the lemon slices, half of the tomato, the olives, onion, parsley, and oregano over chicken pieces in skillet. Sprinkle with ground red pepper. Add the wine and the 3/4 cup broth. Simmer, covered, for 15 minutes.
- Add the remaining tomato and the sweet peppers. Cook, covered, for 5 to 10 minutes more or until sweet peppers are crisp-tender and chicken is tender and no longer pink. Transfer the chicken and vegetables to a platter. If desired, garnish with remaining lemon slices. Makes 4 servings.
SUNDAY - Portobello Medallions au Poivre
Ingredients:
* 2 tablespoons flour
* Salt and pepper
* 6 tablespoons extra-virgin olive oil
* 8 large portobello mushroom caps (about 2 pounds total), stemmed and gills scraped out
* 1 bunch scallions, thinly sliced
* 1/2 cup cognac or brandy
* 1 tablespoon brine-packed green peppercorns, drained
* 1 teaspoon vegetable bouillon
* 1/2 cup heavy cream
* 2 teaspoons dijon mustard
Directions:
1. In a large, resealable plastic bag, combine the flour and 1/4 teaspoon each salt and pepper. In an extra-large skillet, heat 3 tablespoons olive oil over medium heat. Rinse half of the mushrooms quickly and shake in the bag of seasoned flour, then add to the pan and cook, turning once or twice, until golden, 6 to 7 minutes. Transfer to a plate. Repeat with the remaining mushrooms and 3 tablespoons olive oil.
2. Add the scallions to the pan, lower the heat to medium-low and cook, stirring, for 1 minute. Carefully pour in the cognac, simmer until nearly evaporated, then stir in the peppercorns, bouillon base and 1 cup water. Bring to a simmer, then stir in the cream and mustard. Return the mushrooms to the pan and simmer, turning the mushrooms occasionally, until the sauce is thickened, about 3 minutes. Transfer the mushrooms to serving plates and continue to simmer the sauce until thick enough to coat the back of a spoon, about 3 minutes; season with salt and pepper. Spoon the sauce over the mushrooms.
Photo by: Romulo Yanes | Recipes by Tracey Seaman These meatless main dishes are so hearty, you won't miss the meat (and you'll still get the potatoes!).
