This week, we’re pretty much done with grilling for quite awhile. It’s cold enough we’re going to have a hearty soup for one meal. We’ll be doing some good Mexican naked burritos, as well as some Italian and Chinese. We’ll also do some good country cooking, both like your French grandma used to make, as well as your New Englander grandma, if you had one. And your Jewish grandma. And your trendy(for a grandma) grandma from Seattle. If you had any of those kinds of grandmas.
| Menu 1: Saturday, Nov 05
Cauliflower and Gruyère Soup with Smoked Sausage *start Pork Roast just before bed if it’s to be Sunday Dinner |
Menu 2: Sunday, Nov 06
Pork Roast with Apricot Glaze Cauliflower Kugel |
Menu 3: Monday, Nov 07
Roast Chicken & Squash With Spiced Pear |
| Menu 4: Tuesday, Nov 08
Slow Cooker Looed Chicken |
Menu 5: Wednesday, Nov 09
Slow Cooked Salmon Orange Green Herbed Salad |
Menu 6: Thursday, Nov 10
Parmesan Chicken Italian Baked Green Beans *start Carnitas in slow cooker or do it early in the morning |
| Menu 7: Friday, Nov 11
Slow Cooker Pork Carnitas Burrito in a Bowl |
Codes 1-7 on shopping list; B = Bonus menu | Bonus Recipe:
Bacon and Egg Brunch Casserole |
Remember Printliminator helps you print out only what you want to print
My Shopping List for the Week of November 5, 2011
| Asian
___ Soy sauce (3 c+) 4 ___ Star anise (1 1/2) 4 ___ Toasted sesame oil 4 Baking ___ Honey, raw or sugar-free, or sub honey flavoring + stevia (1 tablespoon) 3 ___ Powdered stevia, Truvia or Purevia (5 tbs) 2, 4 Canned Goods ___ Chicken stock (5 1/2 c) 1, 2, 4, 7 ___ Tomato sauce (3 cans; 24 oz.) 6 ___ Cheddar (3 c, shredded) 2, B ___ shredded Gruyère (or Swiss) (1 c) 1 ___ freshly grated Parmesan cheese (1/4 c) 1 *or Mexican Blend for 7 Condiments ___ Apricot preserves, low sugar (1/4 c) 2 ___ Dijon mustard (3/8 tsp.) 5 ___ peanut butter (3 tbs) 4 ___ Almond butter (3 tbs) 4 ___ Spicy brown mustard (1 1/2 tsp) 6 Dairy ___ Butter (1/4 c.) 1 Health or Natural Foods ___ Almond meal (1/2 c) B (optional) ___ guar or xanthan 2 Meats ___ Bacon (1/2 lb) B ___ 6-oz chicken breasts or thighs (6) 3 ___ Pork loin, boneless (2 1/2 lbs) 2 ___ boneless pork shoulder roast(4 lb) 7 ___ Smoked sausage or kielbasa* (6 links) 1 ___ salmon fillets (6) 5 *read labels and pick one with as little added sugar as possible! |
Oils
___ Balsamic Vinegar (1 tbs) 2 ___ sherry vinegar or red wine vinegar (3 tbs) ___ olive oil for sautéing (~3/4 c) 1, 2, 3, 4, 5, 6 ___ Bagged mixed greens (12 oz) 5 ___ Hubbard squash (1 small) 3 ___ Lemon juice (1 tbs) 2 ___ navel oranges (3) 5 ___ onion (~7; 3 of them large) 1, 2, 5, 6, B ___ Red onion (3/8 small) 5 ___ Parsley (1/2+ c) 5 ___ Bosc pear (1/2) 3 ___ fresh tarragon (4 –5 sprigs) 5 ___ Thyme, fresh (8 sprigs) 3 ___ fresh Tarragon (3 tbs) 5 Spices ___ bay leaves (1 large) 7 ___ chili powder (1 1/2 tsp) 4 ___ garlic powder (1 1/2 tsp) 6, 7 ___ cinnamon (1/8 tsp) 7 ___ ground coriander (1/3 tsp)7 ___ ground cumin (1/3 tsp) 7 ___ Mustard powder (1 tsp) B ___ paprika (~2 tbs) 1, 2, 6 ___ Seasoned salt (1/2 tsp) ___ nutmeg (1/2 tsp) 3 ___ Thyme (2 tsp) 1, B Wine ____ Dry sherry (3/4 c) 4 |
Menu 1: Saturday, November 05, 2011
Cauliflower and Gruyère Soup with Smoked Sausage
This is a lovely, creamy soup. It gets quite thick after you stir in the cheese so I keep a bit of hot broth on hand to thin it to the right consistency. The fresh Parmesan adds a distinctive nutty taste. Preparation and cooking time: 35 minutes
6 Servings
Ingredients
2/3 head of cauliflower 2 – 3 cups small florets
2 small – medium onion
4 stalks celery
3 – 4 cups chicken broth (Start out with 2 cups, after pureeing and adding cream
1 teaspoon dried thyme
1 cup shredded Gruyère
1 cup unsweetened almond milk or cream
2 tbs butter
1/4 c freshly grated Parmesan cheese
1 teaspoon paprika
6 links Smoked sausage (to total about 16-18 ounces)
olive oil
Instructions
In a large, heavy skillet, brown sausage in a little olive oil; then add a little water and cover for about 20 minutes.
Chop onion and celery. Cut cauliflower into small florets (leaving small ‘stems’). Melt butter in medium saucepan over medium-high heat. Add celery and onion and sauté until tender. Add cauliflower, 1 1/2 cups of stock and thyme. Bring to a boil, reduce heat and simmer until cauliflower is tender, 20 – 25 minutes. Puree soup in a blender or using an immersion blender. Return soup to heat, add cream and bring to a simmer. Add more chicken stock if desired. Taste and add salt & pepper if needed. Remove from heat and immediately add cheese, whisking to combine. Ladle into soup plates, sprinkle fresh Parmesan, paprika evenly over the top.
Serve with smoked sausage, either on the side or chopped up in the soup.
8 total grams of carbs with 3 grams of fiber leaves 5 grams of total carbs. Adding the smoked sausage, it’s 11 total grams of carbs or 8 net, and 25 grams of protein.
adapted from a recipe by Katie Zeller of Thyme for Cooking
Menu 2: Sunday, November 06, 2011
Pork Roast with Apricot Glaze; Cauliflower Kugel
Pork Roast with Apricot Glaze
Great taste with little work. You will want to start this the night before if you want it for Sunday dinner.
6 Servings
Ingredients
2 1/2 lbs Pork loin boneless
2 tablespoons olive oil
1/3 cup onion , chopped (about 1 small)
3/4 cup Chicken stock
1/4 cup Apricot preserves low sugar (Smuckers makes it)
1 tablespoon Balsamic Vinegar
1 tablespoon Lemon juice
2 tsp. Stevia or 1 packet Truvia or purevia
guar or xanthan
Instructions
In a large, heavy skillet, heat the olive oil, then brown the pork all over to sear in the juices. Place pork in the slow cooker. Chop the onion and sprinkle around it.
In a bowl big enough to hold it, mix together the stock, apricot preserves, vinegar, and lemon juice and stevia. Pour it over the pork and onions. Cover the slow cooker and set it to cook on low for 7 hours.
When it’s done, remove the meat to a serving platter. Add some salt and pepper to taste to the juices, and then whisk in guar or xanthan until it’s as thick as you like. Serve alongside the roast in a gravy boat.
3 total grams of carbs with a trace of fiber and 43 g of protein per serving.
adapted from a recipe by Dana Carpender
Cauliflower Kugel
Kugels are a kind of traditional Jewish casserole that can either be sweet or savory. This one’s a savory side dish, or could be served as a vegetarian main dish. It’s hard to make in smaller quantities than this, so you can save the extras for lunches or use as a side later in the week.
9 Servings
Ingredients
1/2 head Cauliflower (about 2 cups, or 20 ounces)
1 medium onion chopped
1 cup Cottage cheese
1 cup Cheddar shredded
4 Eggs
1/2 teaspoon Seasoned salt
1/4 teaspoon Pepper
Paprika
Instructions
Preheat the oven to 350 F.
Chop the cauliflower into 1/2 inch chunks. Chop up the onion. Beat the eggs in a large mixing bowl. Add everything else but the paprika to the large mixing bowl and mix so that everything is well combined.
Using the corner of a paper towel onto which you’ve poured a little olive oil, rub an 8″ x 8″ pan all over to coat. Dump the cauliflower mixture into it and spread evenly with a spatula. Sprinkle the paprika to decorate the top, and put in the oven for about 50 to 60 minutes, when it’s set and the top is lightly browned.
5 grams of carbs and 2 grams of fiber leaves 3 grams of usable carbs.
Traditional
Master Plan for Tonight
| 1. Sear pork and put in slow cooker. 2. Chop onion and put around pork. 3. Mix up sauce and pour over pork; cover and set cooker 4. Go to bed if doing this at night; or go have fun 5. ~90 minutes before pork is to be done, preheat oven 6. Chop cauliflower and onion |
7. Beat eggs; add everything but paprika and mix up 8. Oil pan, dump in, sprinkle with paprika, and bake 9. Go set table, put feet up 10. Pork done? Put on serving platter 11. Thicken pork juices & put in gravy boat 12. Remove kugel from oven; serve all |
Menu 3: Monday, November 07, 2011
Roast Chicken & Squash With Spiced Pear
Lovely, clean flavors and easy preparation.
6 Servings
Ingredients
6 6-oz chicken breasts skinless, boneless
3 tablespoon Olive oil
1 small Hubbard squash (about 1 lb) seeded and cut in 12 wedges
1/2 Teaspoon ground nutmeg
8 fresh sprigs Thyme
1 Tablespoon unsalted butter
1/2 Bosc pear peeled, cored and diced (about 1 cup)
1 teaspoon ginger minced
3/4 cup White wine
1 tablespoon Honey substitute, or 1 pack Truvia and 1 drop honey flavoring
Instructions
Place a sheet pan in oven and preheat to 425°F. Brush chicken with 1 tablespoon oil, and season with salt and pepper. In a bowl, toss squash with remaining oil and nutmeg, and season with salt and pepper. Transfer squash to heated sheet pan, drizzling any spices and oil from bowl over wedges. Add chicken to sheet pan and sprinkle with thyme. Return to oven and bake until chicken is cooked through and squash is tender, about 20 minutes.
In a skillet over medium-high, melt butter. Once butter browns, add pear and ginger, and sauté 5 minutes. Add wine and honey, and cook until liquid thickens slightly and pears are tender, about 8 minutes. To serve, divide chicken and squash among plates and garnish with chutney.
This recipe has 8 grams of carbs if you use real honey; 5 grams if you don’t; plus 2 grams of fiber for either 6 net grams or 3 net grams, and 17 grams of protein.
David Greiner
Menu 4: Tuesday, November 08, 2011
Slow Cooker Looed Chicken; Stir-Fried Cabbage with Peanut Sauce
Slow Cooker Looed Chicken
Chicken slow-cooked in traditional looing sauce. Delicious and easy for busy nights.
6 Servings
Ingredients
1 1/2 Chicken broiler/fryer, cut up, or several quarters, or 4-5 boneless, skinless breasts
green onions sliced
Toasted sesame oil
Looing sauce:
3 cups Soy sauce
1 1/2 Star anise
3/4 cup Dry sherry
4 1/2 tablespoons Powdered stevia or 6 packets Truvia or Purevia
1 1/2 tablespoon Fresh ginger, grated
6 cups Water
Instructions
Combine all the ingredients for the sauce (makes about 11 cups).
Put the chicken in your slow cooker. Pour he sauce over it, cover it, set it to low, and let it cook 8-9 hours.
Just before serving, remove the chicken from the slow cooker with tongs and set it on a serving platter. Top with some green onion slices and a few drops of toasted sesame oil.
(The looing sauce may be stored in a tightly-sealed jar and used again, as the Chinese do).
Only a trace of carbs in this, and no fiber with a total of 28 grams of protein.
Adapted from a traditional recipe, tweaked by Dana Carpdender and further tweaked by me
Star anise is easily available in Asian markets, and some health food stores. Don’t try to sub regular anise. It’s shaped like a little star. I will call for it in the future, and it does keep as a spice, so don’t worry about buying a package with a few in it.
Stir-Fried Cabbage with Peanut Sauce
This makes a nice, quick side dish for Asian dishes. The original recipe had more carrot and only peanut butter. I’ve cut the carb count down a bit by using less carrot and substituting almond butter for part of the peanut butter.
6 Servings
Ingredients
6 cups Cabbage shredded
1 1/2 medium carrot shaved
3 Celery stalk
1 tbs soy sauce
1 tbs walnut oil or sesame oil
2 tbs olive oil
1 cup chicken stock
3 tablespoon Almond butter
3 tbs peanut butter
3 tbs sherry vinegar or red wine vinegar
1 1/2 teaspoon chili powder
3 tbs Toasted sesame seeds
Instructions
Shred cabbage: cut a slice off of the head, lay the slice cut side down, cut into 4ths, then, cutting across, slice very finely: 1/16″ – 1/8″ (.3cm). Do not use the core of the cabbage – you’ll recognize it when you see it. Slice the carrot into paper thin strips using the vegetable peeler. Thinly slice celery. Heat oil in a large nonstick skillet. Add chili powder and sauté briefly. Add cabbage, carrot and celery. Stir-fry 5 – 8 minutes, until cabbage start to wilt. Add soy sauce and chicken stock. Stir well to combine, cover, reduce heat and let cook for 5 more minutes. Combine nut butters and vinegar. Uncover cabbage and increase heat. Stir in nut butter/vinegar mixture. Continue cooking and stirring until most of the liquid has evaporated. Sprinkle with sesame seeds and serve.
11 total grams of carbs and a bit over 5 grams of fiber leaves a little under 8 grams of carb.
adapted from a recipe by Katie Zeller of Thyme for Cooking
| 1. Mix up looing sauce 2. Dump chicken and sauce in the slow cooker 3. Go do something else for most of the day 4. Shred cabbage; shave carrots and slice celery & green onions 5. Saute chili powder, then add veggies 6. Add soy sauce and chicken stock; stir and cover |
8. Go set table 9. Uncover cabbage & add nut/vinegar mixture 10. Cook until most of liquid is evaporated 11. Remove to bowl; sprinkle with sesame seeds 12. Remove chicken to platter; top with green onions 13. Serve all |
Menu 5: Wednesday, November 09, 2011
Slow Cooked Salmon; Orange Green Herbed Salad
Slow Cooked Salmon
Without a slow cooker! This looks like it would be terribly high carb, but you’re not going to be eating most of the oranges or onion. The juices infuse the fish with flavor without imparting the sugars.
6 Servings
Ingredients
6 salmon fillets
1 1/2 – 2 tablespoons olive oil
3 navel oranges cut into 1/4” slices
3 large onions thinly sliced
1 1/2 large or 2 small fresh fennel bulbs thinly sliced
4 1/2 -4 sprigs fresh tarragon
Salt and pepper to taste
Assorted garnishes such as crème fraiche, orange slices, Greek yogurt
Instructions
Preheat to 250F. Lightly brush salmon with oil and season with salt and pepper. Let sit at room temperature for about 20 minutes.
Grab a baking pan big enough to hold all fillets in single layer. Layer the onions, fennel and the sliced oranges to make a “bed”. Place the salmon fillets on the bed and tuck in the tarragon sprigs. Nighty night.
Bake for 30 minutes. (If you’re cooking more than 4 fillets, just add another 2 minutes per additional filet.) To test for doneness, stick a sharp paring knife in. If it goes in and out, it’s done.
Top with whatever finishing herbs, spices or ingredients you’ve chosen. After cooking, the salmon is going to look almost exactly the same as when you first put it in. Don’t worry; after 30 minutes in the oven it is cooked.
Dress up your salmon however you like: top each with a sliver of orange and sprigs of tarragon or parsley or a dollop of creme fraiche or plain Greek yogurt.
Even if you eat the “bed”, there are only 5 total grams of carbs with 2 grams of fiber, leaving 3 grams of usable carbs and 40 grams of protein.
adapted from The Steamy Kitchen Cookbook
Orange Green Herbed Salad
A more French/Italian take on Orange Green Salad, which is more Tex-Mex in flavor.
6 Servings
Ingredients
12 ounces Bagged mixed greens
1/2 c + 1 tbs Parsley chopped
3 tablespoons fresh Tarragon
3/8 small Red onion , sweet, sliced thin
3 tablespoons orange juice
3 tablespoons White wine vinegar , flavored with tarragon if you have it
3/8 tsp. Minced garlic or 1/2 clove
3/8 tsp. Dijon mustard
6 tablespoons olive oil, The Good Stuff
Instructions
In the bottom of a salad bowl, mix the oil, vinegar, juice, garlic, and mustard. Add the onion, parsley and tarragon and toss well, and then the salad greens, and toss again to coat. Serve.
6 grams of total carbs with 2 grams of fiber leaves 4 grams of usable carbs and 2 grams of protein.
| 1. Brush salmon with oil and let sit. 2. Preheat oven. 3. Chop up onions, fennel and oranges. 4. Place sliced things on a pan, top with the salmon & tarragon 5. Set table 6. Have a sip of something nice; read a magazine |
7. Chop up red onion & parsley 8. Mix up dressing in bottom of salad bowl 9. Add onion, parsley, tarragon and toss 10. Add salad greens and toss 11. Test salmon—done? Add more time if not 12. When salmon is done, serve all |
Menu 6: Thursday, November 10, 2011
Parmesan Chicken; Italian Baked Beans
Parmesan Chicken
Another tasty, quick weeknight meal with an Italian flair.
6 Servings
Ingredients
1 1/2 lbs Chicken breast or thighs (boneless, skinless)
1 cup Parmesan cheese , grated (in the green shaker)
4 teaspoons Dried oregano
1 teaspoon garlic powder
1 teaspoon Paprika
1 teaspoon Pepper
2 Eggs
2 tablespoons Butter
2 tablespoons olive oil
Instructions
Pound the chicken until it’s about 1/4″ thick, and cut into 6 portions. Set on a plate.
In a soup plate, combine the cheese with the spices. In another soup plate (or you can just use a regular one) beat the eggs. Dip each piece of chicken into the egg, and then into the cheese mixture, coating both sides.
Melt the butter in a large, heavy skillet and add the olive oil. Don’t get the heat higher than medium low, or the cheese will scorch. Sauté chicken 4-5 minutes per side, or until cooked thoroughly.
2 total grams carbs and 1 gram of fiber leaves 1 gram of usable carbs and about 33 grams of protein.
Adapted from a traditional recipe
Italian Baked Beans
6 Servings
Ingredients
1 1/2 bag green beans thawed (about 20 ounces)
3 cans Tomato sauce (8 ounces each)
3/8 small onion minced
1 1/2 clove garlic crushed
1 1/2 teaspoon Spicy brown mustard
Pepper
3/4 cup Mozzarella , shredded, or “Italian Blend” with Romana, Fontina, Asiago etc.)
Instructions
Preheat the oven to 350 F.
Put the beans in an 8 cup casserole dish.* Combine the sauce, onion, garlic, mustard, and a little pepper and stir into beans.
Bake for 1 hour, or until the beans are tender. Spread the cheese over the top and bake for another 3-5 minutes, or until the cheese is melted (a tad longer if you want to brown it a bit). Serve.
12 grams of total carbs and 4 grams of fiber leaves 8 grams of usable carbs and 6 grams of protein.
*If you use a microwave (I don’t) you can cut some time off the total time by microwaving just the beans until they’re bright green but still crisp–it will take about 20 minutes more from this point. But especially if you’re doing a roast, this can just cook right along with it.
Adapted from a recipe by Dana Carpender
| 1. Preheat oven. 2. Combine beans and everything but the cheese 3. Begin baking beans. 4. Go set table; put feet up, do nails, help with homework etc. 5. Pound chicken 6. Mix up cheese & spices; mix up eggs |
7. Get butter and oil hot in large, heavy pan 8. Dredge each chicken portion in egg, then cheese 9. Begin sautéing each portion; remove to a covered platter to keep warm as each is done 10. Remove beans from oven; top with cheese 11. Put beans back into oven for another few minutes 12. All the chicken done? Beans done? Serve all. |
Menu 7: Friday, November 11, 2011
Slow Cooker Pork Carnitas Burrito in a Bowl
Traditionally, carnitas are fried after marinating. You can get a similar effect in a slow cooker.
6 Servings
Ingredients
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/3 teaspoon crumbled dried oregano
1/3 teaspoon ground coriander
1/8 teaspoon ground cinnamon
4 pound boneless pork shoulder roast
1 large bay leaf
1 1/4 cups chicken broth
Sour cream
grated Parmesan or “Mexican Blend”
guacamole as required
Pico de gallo or small tomato, finely chopped
Instructions
Mix together salt, garlic powder, cumin, oregano, coriander, and cinnamon in a bowl. Coat pork with the spice mixture. Place the bay leaves in the bottom of a slow cooker and place the pork on top. Pour the chicken broth around the sides of the pork, being careful not to rinse off the spice mixture.
Cover and cook on Low until the pork shreds easily with a fork, about 10 hours. Turn the meat after it has cooked for 5 hours. When the pork is tender, remove from slow cooker, and shred with two forks. Use cooking liquid as needed to moisten the meat.
For each serving, In a bowl, place chopped romaine lettuce, and top with carnitas meat, a dab of sour cream, a spoonful of the guacamole (or chopped avocado), a tablespoon or so of the grated cheese, and a dab of the pico.
1 total gram of carbs and only a trace of fiber leaves 1 net gram of carbs. The toppings will add an additional 1 carb for each “dab”, except for the guacamole, which has enough fiber it cancels itself out.
Traditional; adapted to slow cooker
Bacon and Egg Brunch Casserole
The almond meal gives this the texture of bread-based brunch casseroles. However, you can make it without it. It will just be more dense. And if you can’t find unsweetened almond milk, you can use heavy cream or Hood’s Calorie Countdown milk.
Yields: 6 Servings
Ingredients
7 eggs
2/3 cup Almond milk or heavy cream
1/4 cup onion chopped
1 cup green pepper chopped (about 1 med)
1 cup Mushroom chopped (8 ounces)
1/2 cup Almond meal
2 cups Cheddar cheese shredded
1/2 pound Bacon
1 teaspoon Thyme dried
1 teaspoon Mustard powder
Salt and pepper
Instructions
Heat oven to 350° F.
Sauté the onions, peppers, and mushrooms in a little oil. Layer the vegetables, cheese, and bacon in a casserole dish. Blend the eggs, milk, almond meal, and spices and pour over the top. Sprinkle with paprika if you want.
Bake for about 30 minutes, or until the center just begins to set, or reaches 155-160° F. Let sit for 5-10 minutes to finish cooking the center.
Made with the almond meal and almond milk, each serving has 3 total grams of carbs and 2 grams of fiber, leaving 1 gram of usable carbs.
