Shopping List

chicken - 1 pound
Good Seasons Italian salad dressing packet
Accent flavor enhancer - non-MSG
Knorr cup a soup - tomato
Cornflakes
Panko "bread crumbs"
1 can cheddar soup
1 pint sour cream

Menu for September 30-October 6

Sunday: Spaghetti, garlic bread, salad
Monday: Hashbrown Casserole, green beans
Tuesday: Not-Fried Chicken Fingers, leftover Hashbrown Casserole
Wednesday: Minestrone Soup, bread
Thursday: Crock Lasagna, green beans - MM p.147
Friday: Pizza, salad
Saturday: Lentil Stew, bread - MM p.125

Not-Fried Chicken

Yield: Makes about 8 servings

1-1/2 cups low-fat buttermilk
1 packet Good Seasons
2-1/2 pounds chicken pieces, skin removed
Nonstick cooking spray
1-1/2 cups panko bread crumbs
1/4 cup all-purpose flour

Preparation:
1. Whisk buttermilk and 1/3 Good Seasons packet in large bowl until well blended. Add chicken; turn to coat. Cover and refrigerate at least 5 hours or overnight.

2. Preheat oven to 400°F. Line baking sheet with foil; place baking rack on top, spray with cooking spray. Set aside.

3. Combine bread crumbs, flour, remaining Good Seasons packet in large shallow bowl. Remove chicken from buttermilk mixture, allowing excess to drip off. Coat chicken pieces one at a time with crumb mixture. Shake off excess crumbs. Place on prepared baking rack; let stand 10 minutes.

4. Bake about 50 minutes or until chicken is golden brown and juices run clear, turning once halfway through baking time.

Menu for September 23-29

Sunday: Chili, cornbread
Monday: Hamburger Skillet, vegetables
Tuesday: Split Pea Soup, bread
Wednesday: Sloppy Joes, salad
Thursday: Tatertot Casserole, green beans
Friday: Pizza, salad
Saturday: Potato Soup, bread

Menu for September 16-22

Sunday: Lasagna, green beans
Monday: Pesto Chicken and Pasta, green beans
Tuesday: Steak, baked potatoes, salad
Wednesday: White Ziti, salad
Thursday: Beef Soft Tacos
Friday: Pizza, salad
Saturday: Oven-Baked Apple Pancake with Apple Cinnamon Sauce
Shepherd's Pie, salad

Ice Tea

4 Celestial Seasons red zinger tea bags
4 Celestial Seasons mandarin orange tea bags
3 regular tea bags (we use Red Rose)
1 1/2 cups sugar

Fill tea kettle with cold water. Heat to boiling. Pour over tea and sugar in
plastic container. Stir to dissolve sugar. Let steep six minutes. Remove
tea bags. Top off with cold water to fill container. Chill. Enjoy.

YIELD: One gallon sweet tea

Rainbow Pasta Salad

Serves 6
Prep Time: 30 - 45 minutes

Ingredients
1 pound multi-colored rotini or penne pasta
3 cups broccoli florets
1 1/2 cup frozen peas, thawed
1 red pepper, chopped
1 yellow pepper, chopped
1 (15-ounce) can black olives, sliced
1 bunch green onions, thinly sliced
1 carrot, grated
1 pound cherry tomatoes, sliced in half

Dressing
1/2 cup olive oil
1/2 cup mayonnaise
2 tablespoons Bragg Liquid Aminos, tamari, or soy sauce
Juice of 1/2 a lemon
2 teaspoons apple cider vinegar
2 teaspoons dill

Cook pasta to desired doneness, then rinse with cold water.
Combine the pasta and vegetables in a large bowl.
Mix the dressing ingredients in a small bowl using a wire whisk.
Pour dressing over the salad; toss well.

Cook's Notes: This salad can easily be made a day ahead. If made ahead, add extra dressing since the pasta soaks up much of the liquid.

Cauliflower is a nice addition to this salad.

Lemon-Blueberry Dream Muffins

Makes 1 1/2 dozen muffins
Prep time: 15 minutes
Cooking time: 20 minutes

Wet Ingredients
1 1/2 cups rice milk or milk
1 cup canola oil
1 cup honey
2 eggs
2 tablespoons grated lemon peel
2 teaspoons vanilla

Dry Ingredients
4 cups whole wheat pastry flour
2 tablespoons baking powder
2 teaspoons salt
1 1/2 cups fresh or frozen blueberries


Combine the wet ingredients using a wire whisk.
In a seperate bowl, mix the dry ingredients.
Add both mixtures together.
Fold in blueberries.
Pour batter into greased muffin pans.
Bake at 375° for about 20 minutes.

Winter Breakfast Rice Porridge

Serves: 4-5
Prep Time: 15 minutes

Ingredients
5 cups cooked rice
4 cups rice milk or milk
2 medium size apples -- chopped
½ cup raisins
¼ cup honey
1 tablespoon vanilla
1 tablespoon cinnamon

Instructions:
1. Combine all ingredients in a large pot
2. Bring to a boil
3. Continue boiling, stirring continuously for 3 minutes or until apples are soft or... after bring the porridge to a boil the temperature can be turned down, covered, and left to simmer for 10-15 minutes

Notes: We like to serve the porridge with topping options of toasted almonds, rice milk, butter, and honey

Hashbrown Casserole

Yield: 6 servings
Cook time: 40 minutes

2 pounds frozen hash browns, thawed
1/2 cup butter, melted
1 can cheddar soup
1 pint sour cream
1/2 - 1 cup onion, chopped
2 cups cheddar cheese, shredded
1 teaspoon salt
2 cups Cornflakes, crushed
1/4 cup butter, melted

Preheat oven to 350 degrees.
Combine next 7 ingredients and mix with hashbrowns.
PUT all in a 3 quart casserole.
Saute cornflakes in butter and sprinkle on top.
Cover and bake at 350 degrees for 35-40 minutes.

Beef Gravy

Yield: 2 cups
Cook time: 15 minutes
Prep time: 5 minutes

1/4 cup butter
1/4 cup flour
2 cups beef broth
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon Kitchen Bouquet (more if you like)

Melt butter in a saucepan over medium heat. Add flour and whisk together, making sure to get all visible lumps.
Add salt and pepper.
Cook over medium heat for 5 minutes or until mixture starts to turn light brown, be sure to stir constantly.
Turn heat to low and SLOWLY add broth, stirring constantly.
It will spit & bubble so be careful.
Add Kitchen Bouquet.
Turn heat back up to medium.
Continue stirring until gravy boils and thickens.
Makes about 2 cups.

Oven-Baked Apple Pancake

Prep Time: 15 minutes
Cook Time: 20 minutes
Yield: 6 servings

3 eggs
1/2 cup milk
3/4 cup pancake mix
1/3 cup sugar, total
1 teaspoon cinnamon
3 large cooking apples, peeled, sliced

Preheat oven to 450 degrees F.
In a mixing bowl combine the eggs, milk, pancake mix, and 1 teaspoon of the sugar. Combine well until it forms a smooth batter. Set aside. In a small bowl combine the remaining sugar and the cinnamon. Set aside.

Spray a microwave safe, 2 to 3-inch deep, 9-inch, round glass pie plate with cooking spray. Then, add all the sliced apples to the dish. Cover with plastic wrap. Cook in the microwave for 5 to 6 minutes, or until apples are tender.

When apples are done cooking, pour reserved batter over apples. Then generously sprinkle the top of the batter with the cinnamon and sugar mixture.

Cover the pie plate with foil and bake for 10 to 12 minutes until the pancake is set. Best served hot with maple syrup or apple cinnamon sauce.

Apple Cinnamon Sauce

Yield: 2 cups
Cook time: 30 minutes
Prep time: 15 minutes

1/2 cup packed brown sugar
1/3 cup water
2 tablespoons butter
1 teaspoon cornstarch
1/2 teaspoon cinnamon
3 medium apples, peeled and sliced

In a saucepan, bring brown sugar, water, butter, cornstarch and cinnamon to a boil; boil until thick (about 2 minutes).
Stir in apples; cook until tender (about 10-12 minutes).
Serve wherever syrup, or a sweet topping is wanted.

Sloppy Joe Pie

6 servings
Prep Time: 25 minutes
Cook time: 55 minutes

1 lb ground beef
1/3 cup onions, chopped (1 1/2 ounces)
2 stalks celery, minced
1 garlic clove, minced
1/2 cup tomato sauce
2 teaspoons Splenda sugar substitute
1 tablespoon white vinegar
1 tablespoon worcestershire sauce
1 teaspoon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs
1/2 cup mayonnaise (used light, and slightly less)
1/4 cup fat-free half-and-half
8 ounces fat-free cheddar cheese, shredded


Brown the hamburger with the onion, celery and garlic; drain fat.
Add the tomato sauce, Splenda, vinegar, Worcestershire sauce, mustard, salt and pepper.
Mix well and let simmer, uncovered, about 10 minutes or so just to blend the flavors.
Put the meat mixture in the bottom of a greased glass pie plate; mix in about half the cheese. Spread remaining cheese over the top.
Beat the eggs in a small bowl and whisk in the mayonnaise, cream. Pour custard mixture evenly over the cheese.
Bake at 350º for 30-35 minutes until nicely browned. Let stand 10 minutes before cutting.

Five-Cheese Ziti Al Forno

6-8 servings

Ziti Sauce
4 cups tomato sauce
2 cups alfredo sauce
1/2 cup ricotta cheese
1/4 cup mozzarella cheese, shredded
3 tablespoons Fontina cheese, shredded
1 teaspoon garlic pepper seasoning
1/2 teaspoon garlic powder

Ziti Topping
3 cups mozzarella cheese, shredded
1/2 cup Italian breadcrumbs
3 tablespoons romano cheese, grated
3 tablespoons parmesan cheese, grated
1 tablespoon fresh garlic, chopped
3 tablespoons vegetable oil
3 tablespoons fresh flat-leaf Italian parsley, chopped

Remaining Ingredients
1 lb dry ziti pasta
1 cup mozzarella cheese, shredded

Combining all ingredients for the Ziti Sauce in a large bowl; cover and refrigerate until ready to use.
In a medium-size bowl, whisk together the first four ingredients for the Ziti Topping.
Add the garlic, oil, and parsley and mix until thoroughly blended. Cover and refrigerate until ready to use.

When ready to prepare the dish:
Preheat oven to 375 degrees F. Spray a 13-by-9-inch baking dish or large casserole with non-stick spray.
Prepare the pasta according to package directions.
Pour 1/2 cup of prepared ziti sauce into the prepared dish, and spread it evenly over the bottom using a spoon.
When pasta has finished cooking, drain the water and pour the hot pasta into the bowl of remaining sauce. Mix thoroughly; pour into the baking dish.
Spread 1 cup of shredded mozzarella over the pasta and sauce mixture.
Top the mozzarella with the prepared Ziti Topping, spreading evenly.
Place pan on center oven rack and bake until top is golden brown and cheese is bubbling, about 30 to 40 minutes.
Remove and serve immediately.

Hamburger Skillet

1 lb lean ground beef
15 oz can tomato sauce
1 packet onion soup mix
1 1/2 cups water
1 cup uncooked pasta

In a large skillet, brown hamburger over medium heat. Drain.
Add the remaining ingredients. Stir until well mixed, cover, reduce heat to simmer.
Simmer for 15 minutes or until noodles are tender.

Cheesy macaroni: use macaroni noodles and add 1/2 cup grated cheddar during the last 5 minutes of cooking time.

Stroganoff: use egg noodles and exchange tomato sauce for 1 cup sour cream.

Hamburger Zucchini Skillet

1 lb lean ground beef
1 cup chopped onion
1 clove garlic, minced
1 medium zucchini, sliced
1 cup chopped fresh mushrooms
1 cup water
2 cups spaghetti sauce
1/2 teaspoon dried basil
1/2 teaspoon sugar
oregano, just a pinch
6 ounces uncooked egg noodles
1/2 cut grated mozzarella cheese or cheddar cheese

Saute vegetables 6-7 minutes
Fry ground beef, onion and garlic in large non-stick frying pan, stirring occasionally, until beef is no longer pink.
Drain.
Add vegetables water, spaghetti sauce, basil, sugar and oregano.
Heat until boiling.
Add pasta.
Reduce heat. Cover.
Simmer for 30 minutes or until pasta is tender but firm and liquid is mostly absorbed, stirring occasionally.
Add cheese.
Stir until melted.

Rotisserie Style Chicken

1/4 cup olive oil
1 tbsp honey
1 tbsp freshly squeezed lime juice
1/4 teaspoon paprika
4 chicken breast halves
seasoning salt
garlic powder
onion powder
cracked black pepper

Combine first 4 ingredients in a medium sized saucepan and warm over low heat just enough to melt honey.

Arrange 4 chicken breast halves with the skin side up in a square baking dish or pan, sprayed with olive oil spray.

Sprinkle lightly with seasoned salt, garlic, onion powder and cracked black pepper. Bake uncovered at 400F about 35 to 40 minutes, basting chicken without turning, 3-4 times during baking or until nicely browned.

Remove chicken from oven and seal baking dish tightly in aluminum foil and allow to stand 15 to 20 minutes before serving.

Blackening Spice

5 tablespoons kosher salt
5 tablespoons paprika
1 tablespoon dry thyme
1 tablespoon ground black pepper
1 tablespoon garlic powder
1/2 teaspoon cayenne pepper
1/2 teaspoon ground white pepper

Mix all the blackening spice ingredients well and store in a sealed container or spice canister. Keep extra as a versatile spice in your kitchen.

Tatertot Casserole

1 tablespoon butter
1 small onion (chopped)
1 lb lean ground beef
1 (10 ounce) can any cream soup
1/4 cup frozen peas
1/4 cup frozen carrots
1/2 cup frozen corn
3 cups frozen frozen tater tots
1 cup shredded cheddar cheese

Preheat over to 350 degrees.
Melt butter and saute onion 2-3 minutes.
Brown hamburger meat. Drain.
Add soup, peas, carrots, and corn.
Stir well on stove for 5 minutes.
Place mixture in 8x8 glass baking dish.
Spread the 3 cups of frozen tater tots evenly on top of mixture.
Bake on center rack for thirty minutes.
Remove from oven and spread cheddar cheese evenly over tater tots.
Place back in over for 10 minutes.
Remove from oven and serve.

Penne with Creamy Vodka Sauce

Prep/Cook Time: 25 minutes
Serves:4

Ingredients:
1 pkg. (16 oz.) penne pasta
2 jars (1 lb. 10 oz. each) Prego® Chunky Garden Tomato, Onion & Garlic Pasta Sauce
1/4 cup vodka
1/3 cup chopped fresh basil leaves
1/4 tsp. crushed red pepper
1/2 cup heavy cream
Grated Parmesan cheese

Directions:
COOK pasta according to package directions. Drain and return to saucepot.
HEAT pasta sauce, vodka, basil and pepper in medium saucepan over medium heat until mixture comes to a boil. Remove from heat and stir in cream.
POUR sauce over pasta and toss to coat. Sprinkle with cheese.

Quicky Chicken Noodle Soup

Prep/Cook Time: 20 minutes
Serves: 4

Ingredients:
2 cans condensed chicken broth
1 cup water
Generous dash pepper
1 medium carrot, sliced
1 stalk celery, sliced
1/2 lb. boneless chicken breast, cut-up (can substitute turkey breast)
1/2 cup uncooked medium egg noodles

Directions:
Mix broth, water, pepper, carrot, celery and chicken in saucepan. Heat to a boil.
Stir in noodles. Cook over medium heat 10 minutes or until noodles are done.

South Beach Salad

Recipe yield: 6 servings

INGREDIENTS
Vinaigrette Dressing:
3 tablespoons extra virgin olive oil
3 tablespoons vegetable oil
3 tablespoons wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Salad:
1 (14 ounce) can hearts of palm, drained and sliced
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1 (14 ounce) can artichoke hearts, drained and quartered
10 pimiento-stuffed olives, halved
1 head Boston lettuce
2 hard-cooked eggs, quartered
12 cherry tomatoes, halved


DIRECTIONS
To make the vinaigrette dressing: Combine the olive oil, vegetable oil, vinegar, mustard, salt, and pepper in a screw-top jar. Cover tightly and shake vigorously to mix.

To make the salad: Combine the hearts of palm, peppers, artichoke hearts, and olives in a bowl. Add the vinaigrette dressing and mix well. Refrigerate for at least 1 hour.

To serve, place the salad on a bed of lettuce leaves and garnish with the egg and cherry tomatoes.

This recipe is optimal for Phase 1 or Phase 2 of the South Beach Diet.

White Ziti

Ziti sauce
1 jar alfredo sauce
1 cup ricotta cheese
1 teaspoon garlic pepper
1 tbsp garlic, minced
1/4 cup mozzarella cheese (or any white cheeses)

Remaining ingredients
1 pound ziti noodles
1 cup white cheese, shredded
Parmesan cheese

Preheat oven to 375 degrees F.
Spray a 13-by-9-inch baking dish or large casserole with non-stick spray.
Prepare the pasta according to package directions.
Combine sauce, ricotta cheese and garlic.
Mix with ziti.
Pour into pan.
Top with shredded cheese.
Bake on center rack for 30-40 minutes.
Serve with parmesan cheese.

Shepherds Pie

1 pound ground sirloin
1/2 cup onions, sauted
1 cup beef gravy
1/2 cup hot water
3 cubes beef bouillon
1/2 tsp onion powder
2-3 tbsp worchestershire sauce
1 can corn
French's cheddar french fried onions
mashed potatoes
shredded cheese

brown beef, drain
add bouillon to hot water, disolve
add broth, gravy, onion salt and worchestershire sauce, corn
simmer
add shredded cheese to mashed potatoes
layer meat mixture in pan, then onion, cheese, potatoes, top with cheese

Bake 30 minutes in 425 degree oven

Menu for October 7-13

Sunday: Turkey, etc
Monday: Turkey Tacos
Tuesday: Jerk Turkey, rice - MM p.156, vegetables
Wednesday: Rotisserie Style Chicken, potatoes, vegetables
Thursday: Turkey Soup, bread
Friday: Pizza
Saturday: Five-Cheese Ziti al Forno

pumpkin soup
balsamic reduction

Split Pea Soup - kosher

Prep Time: 10 minutes
Cook Time: 1 hour 30 minutes
Yield: 5 to 6 servings

1 cup chopped yellow onion
2 cloves garlic, minced
1/8 cup olive oil
1/2 teaspoon dried oregano
1-1/2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 cups medium-diced carrots (3 to 4 carrots)
1 cup medium-diced potatoes, peeled (3 small)
1 pound dried split green peas
8 cups chicken stock or water


On medium heat, saute the onions and garlic with the olive oil, oregano, salt, and pepper until the onions are translucent, 10 to 15 minutes.
Add the carrots, potatoes, 1/2 pound of split peas, and chicken stock. Bring to a boil, then simmer uncovered for 40 minutes. Skim off the foam while cooking.
Add the remaining split peas and continue to simmer for another 40 minutes, or until all the peas are soft.
Stir frequently to keep the solids from burning on the bottom.
Taste for salt and pepper.
Serve hot.