Transcript
Week Of August 01, 2011 Serving Size: 4 People [A] Beef Burgundy | Breadcrumb Broccoli [B] Slow Cooker Chicken Dinner | Southern Biscuits [C] Slow Cooker Dr Pepper BBQ Pork | Broccoli Slaw Salad [D] Old Fashioned Barbecue Beef Sandwiches | Apple Cole Slaw [E] Slow Cooker Mu Shu Chicken Wraps | Asian Vegetables Each recipe and side is coded with an A,B,C,D or E that corresponds to the shopping list. If you're unable to make a particular dinner, simply cross off everything in the grocery list with that code. There is extra room under each category for you to write in your own ingredients.
What You Need But May Already Have
Meat, Fish, Poultry (cont)
Canned Goods/Sauce (cont)
all purpose flour baking powder baking soda bay leaf black pepper brown sugar butter canola oil chili powder cider vinegar coarse salt dried thyme freshly ground pepper garlic, minced ginger, minced honey ketchup molasses paprika rice vinegar soy sauce (low sodium) sugar toasted sesame oil vegetable shortening (like Crisco) Wondra Gold Medal thickening flour Worcestershire sauce yellow mustard
2 1/2 pounds beef stew meat A 2 pounds boneless, skinless chicken thighs E 1 whole chicken(s) (3 1/2 to 4 pounds) B
4 1
Dried Fruit 1/4 cup "Craisins" C
Frozen 2
cups frozen pearl onions A
Baking 1
16-ounce package Marie Callendar cornbread C
Meat, Fish, Poultry 1 2 3
3-4 pound shoulder pork roast C bacon slices C pounds beef brisket D
dill pickle slices D tablespoon tomato paste D
Juice/Soda 1
12-ounce bottle Dr Pepper Soft Drink C
Produce 2 red apples D 1 bunch green onions D E 2 red onions C D E 2 white onions B E 1 1/2 pounds new potatoes B 1 1- pound bag baby carrots B 1 16-ounce bag broccoli slaw mix C 1 bunch broccoli A 1 bunch celery B 1 fresh ginger piece E 1/2 pound green beans E 1 red bell pepper E 1 16-ounce bag shredded cabbage D E 1 8-ounce package sliced button mushrooms E 16 ounces whole button mushrooms A 1 bunch Italian parsley B
Bread 4 4 1
8-inch flour tortillas E hoagie rolls D slice wheat bread A
Nuts 1/4 cup chopped walnuts C
Spirits/Wine 2
cups full -bodied red wine (can sub red grape juice) A 1/2 cup white wine B
Dairy 1
cup buttermilk B
Cheese 1/2 cup shredded Parmesan cheese A
Salad Dressing/Condiments 2 1/4 cups barbecue sauce C 3/4 cup mayonnaise C D
Canned Goods/Sauce 2
14-ounce cans chicken broth B
RECIPES FOR AUGUST 01 - 1 OF 5
Asian Aisle 3/4 cup hoisin sauce E
RECIPES FOR AUGUST 01 - 1 OF 5
[A] Beef Burgundy C Q Prep time: 30 minutes Cook time: 6-8 hours 2 1/2 pounds beef stew meat 3/4 cup all purpose flour 1 teaspoon coarse salt 2 tablespoons canola oil 2 tablespoons butter 2 cups full-bodied red wine (can sub red grape juice) 2 teaspoons garlic, minced 2 teaspoons dried thyme 1 bay leaf 16 ounces whole button mushrooms, halved 2 cups frozen pearl onions coarse salt and freshly ground pepper, to taste
per serving: 501 calories; 45 grams protein; 19 grams total fat; 1 gram fiber; 5 grams saturated fat; 20 grams carbohydrates; 108 mgs cholesterol; 120 mgs sodium
[1] Combine the flour and salt in a ziptop bag. Add the meat to the bag and shake to coat completely. [2] Add the canola oil to a large skillet over medium high heat. Add the beef and brown on all sides for 8-10 minutes. Transfer to the slow cooker. [3] In the same pan, sauté the mushrooms in the butter for 3-4 minutes, place the mushrooms in the slow cooker, then add the wine to the same pan and stir over mediumhigh heat, scraping up the browned bits from the bottom of the pan. [4] Cook, stirring frequently, for about 10 minutes, until the sauce begins to thicken. Add salt and pepper to taste, and add the garlic, thyme and bay leaf. Pour over the beef in the slow cooker. Cover and cook on low for 6-8 hours. [5] 30 minutes before serving, add the pearl onions to the stew and let cook. Remove bay leaf before serving.
[A] Breadcrumb Broccoli Prep and cook time: 20 minutes
[1] Place the bread in a food processor and pulse until fine crumbs form. Cook broccoli in lightly salted boiling water until crisp tender, 2 to 4 minutes. Drain in a colander.
1 medium bunch broccoli, cut into small florets and stems thinly sliced 2 tablespoons butter 1 slice wheat bread [2] Melt butter in a medium skillet over medium heat. Add 1 teaspoon dried thyme bread crumbs and thyme. Cook, stirring, until golden, 1/2cup shredded Parmesan cheese about 5 minutes. Remove from heat; add broccoli, 1/4teaspoon black pepper Parmesan, and pepper. Toss to combine.
per serving: 179 calories; 10 grams protein; 10 grams total fat; 4 grams fiber; 6 grams saturated fat; 15 grams carbohydrates; 26 mgs cholesterol; 291 mgs sodium; 5 WW points plus
RECIPES FOR AUGUST 01 - 2 OF 5
[B] Slow Cooker Chicken Dinner C KF Note this serves 8, will not scale and freezes well! Prep time: 45 minutes Cook time: 5-6 hours
RUB
[1] Mix the rub ingredients in a medium mixing bowl. Remove the skin from all of the pieces of chicken, except for the wings. Turn the chicken pieces in the flour mixture until thoroughly coated, pat off excess flour and reserve
RECIPES FOR AUGUST 01 - 2 OF 5
[B] Slow Cooker Chicken Dinner C KF Note this serves 8, will not scale and freezes well! Prep time: 45 minutes Cook time: 5-6 hours RUB 1 tablespoon brown sugar 1 teaspoon coarse salt 1 teaspoon paprika 1 teaspoon dried thyme 1/2 teaspoon black pepper 1 cup all purpose flour CHICKEN 1 whole chicken(s) (3 1/2 to 4 pounds) , cut up 2 tablespoons canola oil 1 white onion , cut into chunks 2 cups baby carrots 4 stalks celery, cut into chunks 1/2 cup white wine 2 cups chicken broth 1 1/2 pounds new potatoes, cut in half 2 tablespoons Italian parsley, chopped 1 tablespoon Wondra Gold Medal thickening flour
[1] Mix the rub ingredients in a medium mixing bowl. Remove the skin from all of the pieces of chicken, except for the wings. Turn the chicken pieces in the flour mixture until thoroughly coated, pat off excess flour and reserve any extra flour mixture. [2] Heat the oil in a large skillet over medium-high heat. Brown the chicken on both sides, about 4 minutes per side and transfer to a plate. Use a lid because it splatters! [3] Add the onion, carrots and celery and sauté until lightly browned, about 4 minutes. Add the reserved seasoned flour and stir until the vegetables are coated. Add the wine and bring to a boil. Add the chicken broth and simmer until slightly thickened, pour into the cooker. [4] Arrange the potatoes in the cooker, add the drumsticks and thighs on top of the vegetables and the breast halves on top of the dark meat. Cover and cook on low for 5-6 hours.
per serving: 472 calories; 39 grams protein; 14 grams total fat; 5 grams fiber; 3 grams saturated fat; 43 grams carbohydrates; 111 mgs cholesterol; 449 mgs sodium; 11 WW points plus
[5] Remove the broth from the slow cooker and place in a small saucepan. Add the Wondra flour to the broth and heat on high for 2-3 minutes until thickened. Remove the chicken to a serving platter and surround with potatoes, carrots and celery. Serve with gravy and garnish with parsley.
[B] Southern Biscuits Prep time: 15 minutes Bake time: 20 minutes
Preheat oven to 450 degrees.
2 4 1/4 3/4 2 2 1
cups all purpose flour teaspoons baking powder teaspoon baking soda teaspoon coarse salt tablespoons butter tablespoons vegetable shortening (like Crisco) cup buttermilk, chilled
per serving: 242 calories; 6 grams protein; 9 grams total fat; 1 gram fiber; 4 gram saturated fat; 35 grams carbohydrates; 14 mgs cholesterol; 716 mgs sodium; 7 WW points plus
[1] In a large mixing bowl, combine flour, baking powder, baking soda and salt. Using your fingertips, cut butter and shortening into dry ingredients until mixture looks like crumbs. Make a well in the center and pour in the chilled buttermilk. Stir just until the dough comes together. The dough will be very sticky. [2] Turn dough onto floured surface, dust top with flour and gently fold dough over on itself 5 or 6 times. Press into a 1-inch thick round. Cut out biscuits with a 2-inch cutter, being sure to push straight down through the dough. [3] Place biscuits on baking sheet so that they just touch. Reform scrap dough, working it as little as possible and continue cutting. Bake until biscuits are tall and light gold on top, 15 to 20 minutes.
RECIPES FOR AUGUST 01 - 3 OF 5
[C] Slow Cooker Dr Pepper BBQ Pork C KF Prep time: 5 minutes Cook time: 8-10 hours ON LOW
1 3-4 pound shoulder pork roast 18 ounces barbecue sauce 1 12-ounce bottle Dr Pepper Soft Drink 1 16-ounce package Marie Callendar cornbread
[1] Place pork roast in a 6-quart slow cooker; pour barbecue sauce and Dr. Pepper over roast. [2] Cover and cook on low 8-10 hours or until meat is tender and shreds easily.
[3] Meanwhile cook the cornbread according to package instructions. Just before serving, baste the pork frequently with the pan juices.
per serving: 493 calories; 43 grams protein; 12 grams total fat; 4 grams fiber; 3 grams saturated fat; 51 grams carbohydrates; 94 mgs cholesterol; 1446 mgs sodium
[C] Broccoli Slaw Salad Prep time: 10 minutes 12 1/2 1/4 1 1/2 1/4 2 1/4
[1] Rinse broccoli slaw mix with cold water; drain well.
ounces broccoli slaw mix cup mayonnaise cup sugar tablespoon cider vinegar red onion , chopped cup "Craisins" bacon slices, cooked and crumbled cup chopped walnuts, toasted
[2]Stir together mayonnaise, sugar, and vinegar in a large bowl; add slaw, onion, and Craisins, tossing gently to coat. Cover and chill 8 hours. Sprinkle with bacon and, if desired, walnuts just before serving.
Note: omit onion, if desired, for Kid-friendly.
per serving: 195 calories; 2 grams protein; 16 grams total fat; 1 gram fiber; 2 grams saturated fat; 12 grams carbohydrates; 12 mgs cholesterol; 138 mgs sodium; 5 weight watcher points
RECIPES FOR AUGUST 01 - 4 OF 5
[D] Old Fashioned Barbecue Beef Sandwiches KF C Prep time: 15 minutes Cook time: on LOW 8 hours 3 pounds beef brisket freshly ground pepper 1/4 cup brown sugar 1 6-ounce can tomato paste 1/2 red onion , chopped (save the other half for slices) 1/2 cup ketchup 2 tablespoons cider vinegar 1 tablespoon Worcestershire sauce 2 tablespoons molasses 3/4 cup water 1/2 teaspoon chili powder 1 teaspoon yellow mustard 1 teaspoon coarse salt, to taste 4 hoagie rolls 4
[1] Trim all visible fat from the brisket and place it on a cutting board and rub with pepper. Place brown sugar, tomato paste, chopped red onion, ketchup, vinegar, Worcestershire, molasses, water, chili powder, mustard and salt in a slow cooker and stir well. Add meat and cook on low heat for 8 hours on LOW. [2] Remove meat from cooker and shred with 2 forks. Return shredded meat to the slow cooker; stir well to coat with sauce. Spoon meat onto rolls and top with pickle slices.
RECIPES FOR AUGUST 01 - 4 OF 5
[D] Old Fashioned Barbecue Beef Sandwiches KF C Prep time: 15 minutes Cook time: on LOW 8 hours 3 pounds beef brisket freshly ground pepper 1/4 cup brown sugar 1 6-ounce can tomato paste 1/2 red onion , chopped (save the other half for slices) 1/2 cup ketchup 2 tablespoons cider vinegar 1 tablespoon Worcestershire sauce 2 tablespoons molasses 3/4 cup water 1/2 teaspoon chili powder 1 teaspoon yellow mustard 1 teaspoon coarse salt, to taste 4 hoagie rolls 4
[1] Trim all visible fat from the brisket and place it on a cutting board and rub with pepper. Place brown sugar, tomato paste, chopped red onion, ketchup, vinegar, Worcestershire, molasses, water, chili powder, mustard and salt in a slow cooker and stir well. Add meat and cook on low heat for 8 hours on LOW. [2] Remove meat from cooker and shred with 2 forks. Return shredded meat to the slow cooker; stir well to coat with sauce. Spoon meat onto rolls and top with pickle slices.
per serving: 440 calories; 30 grams protein; 10 grams total fat; 3 grams fiber; 4 grams saturated fat; 57 grams carbohydrates; 39 mgs cholesterol; 963 mgs sodium; 9 weight watcher points
[D] Apple Cole Slaw Prep time: 15 minutes 3 2 2 1/4 1/4
[1] In a large bowl, combine cabbage, apples and green onions. In a small bowl, mix together mayonnaise and brown sugar. Pour dressing over salad and toss to combine.
cups shredded cabbage red apples , cut into bite-sized pieces green onions , finely chopped cup mayonnaise cup brown sugar
per serving: 237 calories; 1 gram protein; 15 grams total fat; 2 grams fiber; 3 grams saturated fat; 27 grams carbohydrates; 11 mgs cholesterol; 132 mgs sodium; 7 WW points plus
RECIPES FOR AUGUST 01 - 5 OF 5
[E] Slow Cooker Mu Shu Chicken Wraps KF C Prep time: 10 minutes Cook on HIGH: 1 hour Cook time on LOW: 5-6 hours 2 pounds boneless, skinless chicken thighs 1 white onion , diced coarse salt and freshly ground pepper, to taste 1 tablespoon toasted sesame oil 3/4 cup hoisin sauce 1 tablespoon soy sauce (low sodium) 1 tablespoon honey
[1] Place onion in a slow cooker. [2] Sprinkle the chicken with salt and pepper. Heat the oil a large nonstick skillet over medium-high heat. Brown the chicken for 3-5 minutes per side and place the chicken on top of the onion in the slow cooker. [3] In a medium bowl, whisk together the hoisin sauce, soy sauce, honey, rice wine vinegar, and ginger. Pour it over the chicken, cover, and cook on HIGH for 1 hour. Reduce
RECIPES FOR AUGUST 01 - 5 OF 5
[E] Slow Cooker Mu Shu Chicken Wraps KF C Prep time: 10 minutes Cook on HIGH: 1 hour Cook time on LOW: 5-6 hours 2 pounds boneless, skinless chicken thighs 1 white onion , diced coarse salt and freshly ground pepper, to taste 1 tablespoon toasted sesame oil 3/4 cup hoisin sauce 1 tablespoon soy sauce (low sodium) 1 tablespoon honey 2 teaspoons rice vinegar 1 teaspoon ginger, minced 4 8-inch flour tortillas 3 cups shredded cabbage 3 green onions , thinly sliced
[1] Place onion in a slow cooker. [2] Sprinkle the chicken with salt and pepper. Heat the oil a large nonstick skillet over medium-high heat. Brown the chicken for 3-5 minutes per side and place the chicken on top of the onion in the slow cooker. [3] In a medium bowl, whisk together the hoisin sauce, soy sauce, honey, rice wine vinegar, and ginger. Pour it over the chicken, cover, and cook on HIGH for 1 hour. Reduce the heat to low and cook for 5-6 hours. [4] When ready to serve, shred the chicken in the cooker with a fork. Heat the tortillas in a damp paper towel in the microwave. [5] Top each tortilla evenly with cabbage, chicken mixture and green onions. Fold the bottom edge of each tortilla in to hold the filling. Roll tortilla and serve.
per serving: 468 calories; 49 grams protein; 16 grams total fat; 3 grams fiber; 3 grams saturated fat; 32 grams carbohydrates; 186 mgs cholesterol; 997 mgs sodium; 12 WW points plus
[E] Asian Vegetables Prep time: 10 minutes Cook time: 5 minutes 1 tablespoon toasted sesame oil 2 teaspoons fresh ginger, minced 1 teaspoon garlic, minced 1 red bell pepper , cored and cut into long strips 1/2 pound green beans, trimmed 8 ounces sliced button mushrooms 1 red onion , sliced coarse salt and freshly ground pepper, to taste
per serving: 81 calories; 3 grams protein; 4 grams total fat; 3 grams fiber; 1 gram saturated fat;11 grams carbohydrates; 0 mgs cholesterol; 8 mgs sodium; 2 WW points plus
[1] Heat the oil in a large skillet over high heat. Add ginger and garlic; sauté one minute. [2] Add the bell pepper, beans, and mushrooms and sauté until the pepper and beans are crisp-tender, about 3 minutes.
[3] Add onion and sauté until wilted, about 2 minutes longer. Season with salt and pepper and serve.
