Denise's Daily Dozen (77 page)

¾ pound lean ground beef (round or sirloin) or ground turkey

1 teaspoon canola oil

1 large green bell pepper, chopped

2 cans (8 ounces each) tomato sauce

cup frozen corn kernels

2 tablespoons ketchup

1 tablespoon cider vinegar

1 teaspoon sugar

¼ teaspoon freshly ground black pepper

Whole wheat hamburger buns

Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Crumble in the beef and cook, stirring often, until it loses its pink color, about 5 minutes. Drain the beef in a colander and wipe out the skillet.

In the same skillet, heat the oil over medium heat. Add the bell pepper and cook, stirring often, until tender, about 3 minutes. Return the beef to the skillet and stir in the tomato sauce, corn, ketchup, vinegar, sugar, and black pepper. Bring just to a boil. Reduce the heat and simmer until slightly thickened, about 10 minutes.

Serve on whole wheat hamburger buns with add-ons like chopped onion, pickled peppers, pickle slices, grated low-fat cheese, tomato slices, or whatever other toppings you like.
Note:
This recipe makes enough for two meals, so put half in the freezer for a busy day.

Makes 4 cups

NUTRITIONAL INFORMATION (PER ½-CUP SERVING)

Calories:
150 kcal

Total Fat:
5 g

Saturated Fat:
1 g

Total Carbohydrate
: 21 g

Protein:
12 g

Sodium:
470 mg

Fiber:
3 g

Lime-Grilled Chicken with Cuban Salsa

I love this recipe because it’s festive enough to serve to company, and just as perfect when you make it for your family as a special treat. It’s light and a little spicy—ideal for the summer, when you can throw the chicken on the grill, or the fall, when a broiler is the way to go. If you like, turn up the heat with more jalapeño! If you want to tone it down, use less (make sure you remove the seeds, too, which are extra-spicy!). Allow a little extra time to let the chicken marinate before cooking—twelve minutes will do it. You can also marinate the chicken in a resealable plastic bag overnight in the fridge (just bring it back to room temperature before using) and make the salsa the night before. Then all you’ll have to do to finish dinner is cook the chicken and some brown rice, and put together a spinach salad.

For the salsa:

½ can (15 ounces) black beans

1 ripe mango, finely diced

3 tablespoons chopped red onion

3 tablespoons lime juice

2 tablespoons chopped fresh cilantro

½ jalapeño pepper, finely diced (optional)

For the chicken:

4 boneless, skinless chicken breast halves

2 teaspoons grated lime peel

2 tablespoons fresh lime juice

2 teaspoons canola oil

½ teaspoon salt

¼ teaspoon freshly ground black pepper

To make the salsa:
In a medium bowl, stir together the beans, mango, onion, lime juice, cilantro, and jalapeño.

To make the chicken:
Preheat your grill or broiler. If you’re using a broiler, coat the broiler pan with cooking spray. Place the chicken in a shallow dish. Add the lime peel, lime juice, oil, salt, and pepper, and rub the mixture into the chicken. Cover and let stand for 15 minutes.

Place the chicken on the grill rack or broiler pan and cook 4 inches from the heat, turning once, until the chicken is no longer pink in the thickest part, 10 to 12 minutes. Serve the chicken with the salsa; if desired, slice the chicken into strips before serving.

Serves 4

NUTRITIONAL INFORMATION (PER SERVING)

Calories:
290 kcal

Total Fat:
5 g

Saturated Fat:
1 g

Total Carbohydrate
: 22 g

Protein:
37 g

Sodium:
620 mg

Fiber:
5 g

Artichoke with Lemon Thyme Vinaigrette

I love artichokes and so do my daughters. They are fun to eat, too. We like to dip them in this Lemon Thyme Vinaigrette. Whenever I make this vinaigrette, I make a lot so I can keep it in the fridge for salads, too!

4 fresh artichokes with bottom leaves trimmed and stems peeled

Lemon juice

Salt

Olive oil

Pepper

For the Lemon Thyme Vinaigrette:

1 cup fresh squeezed lemon juice

2 cups olive oil

3 tablespoons chopped garlic

3 tablespoons shallots

3 tablespoons fresh thyme

Salt and pepper, to taste

Cut the artichokes in half and remove the inner thistle with a vegetable peeler. Place the artichokes in lemon water until you are ready to cook them. Boil them in salted lemon water for 9 minutes (or longer if you like them really soft), then remove from the water and brush with olive oil, salt, and pepper before grilling for 3 minutes on each side.

To make the Lemon Thyme Vinaigrette:
Whisk together the lemon juice, olive oil, garlic, shallots, fresh thyme, salt, and pepper. Serve half of the dressing with the artichokes. Refrigerate remaining dressing for other uses.

Serves 4

NUTRITIONAL INFORMATION (PER SERVING)

Calories:
241 kcal

Total Fat:
2 g

Saturated Fat:
0 g

Total Carbohydrate
: 59 g

Protein:
10 g

Sodium:
310 mg

Fiber:
14 g

SHOPPING LISTS

I
’ve put together shopping lists for each week, but be sure to check your kitchen and cross off the things you already have before you head to the store. I like to go to local farmer’s markets, where you can pick what you like and only buy as much as you need. It’s also usually cheaper and fresher. You also may find you have some ingredients left over from a previous week, but I’ve listed everything just so you know what you’ll need.

Week One Shopping List

DAIRY/EGGS

Butter spray, 1 bottle

Cheese, nonfat cottage, women: 4 ounces; men: 16 ounces

Cheese, feta, crumbled, 1 package

Cheese, goat, 2.5 ounces, 1 package

Cheese, low-fat Monterey Jack, shredded, 1 package

Cheese, Parmesan, grated, 1 package

Eggs, 1 dozen

Milk, skim, ½ gallon

Sour cream, light, 6 ounces

Yogurt, nonfat vanilla, 8 ounces

MEAT/FISH

Chicken breast, boneless and skinless, women: 8 ounces; men: 1 pound

Fish, salmon, women: 3 ounces; men: 5 ounces

Shrimp, 8 jumbo

Steak, flank, 4 ounces

Turkey breast, roasted, 8 ounces

BAKERY

Bread, sprouted grain, 1 loaf

Bread, whole wheat, 1 loaf

Pita, whole wheat, 1 package

Tortilla, whole grain, 1 package

PRODUCE

Apples, women: 5; men: 6

Apples, Granny Smith, women: 1; men: 2

Avocado, 1

Banana, 1

Blueberries, women: 2 pints; men: 3 pints

Grapefruit, women: 2; men: 3

Kiwi, 1

Lemon, 1

Limes, 2

Mango, 1

Melon, cantaloupe, 1

Oranges, 5

Pears, women: 2; men: 3

Pineapple, 1

Pomegranate, 1

Raspberries, 2 pints

Strawberries, women: 1 pint; men: 1 quart

Asparagus, 1 bunch

Bell pepper, red, 2

Bell pepper, yellow, 2

Broccoli slaw, pre-shredded, 1 package

Carrots, 2 pounds

Celery, 1 bunch

Corn, 1 small ear

Cucumber, 1

Greens/lettuce, mixed, 1 package

Mushrooms, button, 8-ounce package

Onion, red, 1

Peas, snow, 8-ounce package

Potato, Idaho, 1

Potato, sweet, 1

Shallot, 1 large

Spinach, baby, 1 package

Tomato, beefsteak, 1

Tomatoes, plum, 5–6

Basil, fresh, 1 package

Cilantro, fresh, 1 bunch

Garlic, 1 bulb

Rosemary, fresh, 1 package

FROZEN

Vegetables, frozen mixed, 1 package (1 cup)

Waffles, whole grain, frozen, 1 package

MISCELLANEOUS GROCERY (SNACKS, DRY GOODS, CANNED)

Cereal, bran flakes, 1 box

Oatmeal, 1 container

Cranberries, dried, 8-ounce package

Nuts, almonds, raw, 1 pound

Seeds, flaxseed, 1 pound

Fruit spread, all natural, 1 jar

Peanut butter, natural, 1 jar

Syrup, maple, 1 bottle

Crackers, rice or Sesmark, 1 box

Rice, brown, 1 pound

Spaghetti, whole wheat, 1 pound

Soup, Amy’s Organic Black Bean Vegetable Soup, 1 can

Soup, low-sodium chicken broth, 1 can

Tuna, canned in water, 1 can (6 ounces)

Dressing, champagne vinaigrette, 1 bottle

Honey, 1 bottle

Mayonnaise, light, 1 jar

Mustard, Dijon, 1 jar

Mustard, honey, 1 jar

Oil, canola, 1 bottle

Oil, olive, 1 bottle

Salsa, 1 jar

Soy sauce, reduced sodium, 1 bottle

Vinegar, balsamic, 1 bottle

Seasoning, grill, 1 container

Week Two Shopping List

DAIRY/EGGS

Cheese, Cabot reduced-fat cheddar, 1 package

Cheese, nonfat cottage, 32 ounces

Cheese, low-fat feta, crumbled, 1 package

Cheese, part-skim mozzarella string, 1 package

Eggs, 1 dozen

Juice, orange, 1 pint

Milk, skim, 1 gallon

Yogurt, Greek, nonfat, 16 ounces

Yogurt, nonfat, 32 ounces

MEAT/FISH

Chicken breast, boneless, skinless, women: 4 ounces; men: 8 ounces