Monday, May 16, 2011

June Menu



Steak Salad with Ranch Dressing

8 points

· YIELD: 4 servings (serving size: 3 cups salad and about 3 ounces meat)


· Steak:

· 1/2 teaspoon garlic powder

· 1/2 teaspoon brown sugar

· 1/2 teaspoon ground red pepper

· 1/4 teaspoon salt

· 1/4 teaspoon black pepper

· 1 (1-pound) boneless sirloin steak, trimmed (about 1/2 inch thick)

· Cooking spray

· Salad:

· 4 (1-ounce) slices sourdough bread

· 1 garlic clove, halved

· 2 cups grape tomatoes

· 1 cup halved and sliced cucumber

· 1 cup sliced red onion

· 1 (16-ounce) bag classic iceberg salad mix (such as Dole's)

· 1/2 cup fat-free ranch dressing


· Heat a nonstick grill pan over medium-high heat.

· Preheat broiler.

· To prepare steak, combine the first 5 ingredients; rub evenly over both sides of steak. Coat grill pan with cooking spray. Cook steak 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices.

· While steak stands, prepare salad. Place bread slices on a baking sheet. Broil 2 minutes on each side or until lightly browned. Rub cut sides of garlic halves over bread slices. Cut bread into (3/4-inch) cubes. Combine bread cubes, tomatoes, cucumber, onion, and lettuce in a large bowl. Add dressing, tossing gently to coat. Divide salad evenly among 4 plates; top with steak.

Cooking Light


Baked Ziti – 8 servings

9 points

Olive oil spray
1 (14 1/2-ounce) box fiber-enriched ziti or penne rigate (I used Ronzoni Smart Taste)
1 (15-ounce) container fat-free ricotta cheese
2 large egg whites
8 ounces (4 cups) finely shredded reduced-fat mozzarella cheese
1/4 teaspoon garlic powder
Salt, to taste
Ground black pepper, to taste
Crushed red pepper flakes, to taste
3 1/2 cups low-fat, low-sodium, marinara sauce
2 tablespoons grated reduced-fat Parmesan cheese


Preheat the oven to 450 degrees F. Lightly mist a 13" x 9" x 2" ceramic or glass baking dish with the olive oil spray.

Cook the ziti according to package directions until al dente. Drain.

In a large mixing bowl, mix the ricotta, egg whites, and all but 1 cup of the mozzarella until well combined. Add the garlic powder and season with salt, pepper, and red pepper flakes. Stir in the cooked pasta until well combined.

Spread 1 cup of the marinara sauce on the bottom of the prepared dish.

Add half of the pasta in an even layer over the sauce.

Layer the remaining pasta over the sauce. Spoon the remaining 1 1/2 cups sauce evenly over the top of the pasta, then sprinkle the remaining mozzarella and the Parmesan over the top.

Cover the dish with aluminum foil and bake for 20 minutes. Remove the foil and bake 10 minutes longer, or until the mozzarella is melted. Let stand 5 minutes. Cut into 8 pieces or spoon among 8 bowls and serve.


Quick Beef Tip with Veggies – 4 servings

5 points


lb beef boneless sirloin tip steak, cut into 1/2-inch cubes


bag (1-lb size) frozen stir-fry vegetables with snap pea pods


teaspoons water


tablespoon stir-fry sauce with garlic and ginger


cup uncooked instant white rice


cup water

1. 1Heat 10-inch nonstick skillet over medium-high heat. Cook beef in skillet about 2 minutes, stirring frequently, until brown. Stir in vegetables and 2 teaspoons water. Cook 1 minute, stirring frequently.

2. 2Stir in stir-fry sauce until well mixed; reduce heat to medium. Cover and cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender.

3. 3Meanwhile, cook rice in water as directed on package. Serve beef mixture over rice.


Ramen Stir Fry – 4 servings

6 points


pound beef boneless sirloin


tablespoon vegetable oil


cups water


package (3 ounces) Oriental-flavor ramen noodle soup mix


package (16 oz) fresh stir-fry vegetables (broccoli, cauliflower, celery, carrots, snow pea pods and bell peppers) (4 cups)


cup stir-fry sauce

1. 1Remove fat from beef. Cut beef into thin strips. In 12-inch skillet, heat oil over medium-high heat. Cook beef in oil 3 to 5 minutes, stirring occasionally, until brown. Remove beef from skillet; keep warm.

2. 2In same skillet, heat water to boiling. Break up noodles from soup mix into water; stir until slightly softened. Stir in vegetables.

3. 3Heat to boiling. Boil 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in contents of seasoning packet from soup mix, stir-fry sauce and beef. Cook 3 to 5 minutes, stirring frequently, until hot.




Chicken, Bean, and Tomato Stir Fry – 4 servings

9 points


· 6 ounces wide rice noodles or dried egg noodles

· 4 teaspoons cooking oil

· 2 cloves garlic, minced

· 1/2 pound Chinese long beans or whole green beans, cut into 4-inch pieces

· 4 tablespoons water

· 12 ounces skinless, boneless chicken breast halves, cut into strips

· 1 1/2 teaspoon Thai or other spicy seasoning blend

· 2 medium tomatoes, cut into wedges

· 2 tablespoons cider vinegar or seasoned rice vinegar


1. Cook rice noodles in boiling, lightly salted water for 3 to 5 minutes or until tender. Or cook egg noodles according to package directions. Drain noodles; keep warm.

2. Meanwhile, heat 2 teaspoons of the oil in a large nonstick skillet. Add garlic and stir-fry for 15 seconds. Add beans; stir-fry for 2 minutes. Carefully add water to skillet. Reduce heat to low; cover and simmer for 5 to 7 minutes or until beans are crisp-tender. Remove beans from skillet.

3. Toss chicken with seasoning blend. Add the remaining 2 teaspoon oil to skillet. Add chicken; stir-fry over medium-high heat for 3 to 4 minutes or until no longer pink. Add beans, noodles, tomatoes, and vinegar; heat through. Serve immediately. Makes 4 servings.


Zippy Beef and Mac n’ Cheese – 4 servings

9 points


6 ounces dried elbow macaroni or corkscrew pasta (about 1 1/2 cups)
12 ounces lean ground beef, lean ground pork, or uncooked ground turkey
1 15-ounce can tomato sauce
1 14 1/2-ounce can stewed tomatoes or Mexican-style stewed tomatoes
4 ounces American or sharp American cheese, cut into small cubes
1 tablespoon chili powder
Finely shredded or grated Parmesan cheese


In a 3-quart saucepan cook pasta according to package directions; drain. Meanwhile, in a large skillet cook ground meat until brown. Drain off fat.
Stir ground meat, tomato sauce, undrained tomatoes, American cheese, and chili powder into cooked pasta. Cook and stir over medium heat for 6 to 8 minutes or until heated through. Sprinkle each serving with Parmesan cheese.

May Menu



Slow Cooker Pulled Pork – 12 servings

*13 points


· 1 medium onion, chopped

· 1/2 cup(s) ketchup

· 1/3 cup(s) cider vinegar

· 1/4 cup(s) packed brown sugar

· 1/4 cup(s) tomato paste

· 2 tablespoon(s) sweet paprika

· 2 tablespoon(s) Worcestershire sauce

· 2 tablespoon(s) yellow mustard

· 1 1/2 teaspoon(s) salt

· 1 1/4 teaspoon(s) ground black pepper

· 4 pound(s) boneless pork shoulder blade roast (fresh pork butt), cut into 4 pieces

· 12 soft sandwich buns or ciabatta rolls, warmed

· Dill pickles (optional)

· Potato chips (optional)

· Hot sauce (optional)


1. In 4 1/2- to 6-quart slow-cooker pot, stir onion, ketchup, vinegar, brown sugar, tomato paste, paprika, Worcestershire, mustard, salt, and pepper until combined. Add pork to sauce mixture and turn to coat well with sauce.

2. Cover slow cooker with lid and cook pork mixture on low setting as manufacturer directs, 8 to 10 hours or until pork is very tender.

3. With tongs, transfer pork to large bowl. Turn setting on slow cooker to high; cover and heat sauce to boiling to thicken and reduce slightly.

4. While sauce boils, with 2 forks, pull pork into shreds. Return shredded pork to slow cooker and toss with sauce to combine. Cover slow cooker and heat through on high setting if necessary.

5. Spoon pork mixture onto bottom of sandwich buns; replace tops of buns. Serve sandwiches with pickles, potato chips, and hot sauce if you like.

Salad with Light Dressing

1 point

Beets (canned)

0 point


Chicken Tenders with Honey Mustard Dipping Sauce – 4 servings

8 points


  • 1 TB vegetable oil
  • 1 lb. Chicken breast cutlets
  • 1 cup grated parmesan
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 egg


  1. Preheat oven to 375
  2. Cut chicken pieces into 2 inch squares
  3. Combine cheese, salt and pepper in a large ziplock bag, set aside.
  4. Crack egg into a shallow bowl and beat lightly. Add chicken pieces to egg. Use fork to stir and coat completely. Place chicken in bag with cheese, salt, and pepper. Reseal bag and shake to coat, working in batches if necessary.
  5. Place coated chicken pieces on greased cookie sheet. Bake for 20 minutes or until crisp and golden. Serve with Honey Mustard sauce below, for dipping.

Honey Mustard Sauce:


  • 3 TB honey
  • 3 TB Dijon mustard
  • 1 tsp lemon juice


    1. Combine the honey, mustard, and lemon juice in a small bowl and stir well. Serve at room temperature with chicken tenders or cover and store in refrigerator until ready to use.

Green Beans

0 points

Roasted Potatoes – 4 servings

2 points


12 oz uncooked potato(es), fingerling, well-scrubbed, sliced in half lengthwise

1 clove(s) (medium) garlic clove(s), minced

1/2 cup(s) canned chicken broth, divided

1 Tbsp rosemary, fresh (plus extra sprigs for garnish)

1/8 tsp kosher salt, or to taste

1/8 tsp black pepper, or to taste


· Preheat oven to 400°F.

· In a small roasting pan, combine potatoes, garlic, 1/4 cup of broth, rosemary, salt and pepper.

· Roast for 15 minutes (broth will evaporate); add remaining broth, flip potatoes and roast for 15 minutes more. Yields about 1/2 cup per serving.


Turkey Tetrazzini – 6 servings

8 points


· 1 teaspoon olive oil

· 10 ounces white mushrooms, sliced

· 1 small onion, chopped

· 1/2 teaspoon salt

· 1/2 teaspoon black pepper

· 2 tablespoons flour

· 6 ounces egg noodles

· 1 can (14.5 ounces) low-sodium chicken broth

· 3/4 cup light cream

· 1 package cooked turkey breast strips (such as Purdue Short Cuts)

· 1 package (10 ounces) frozen peas, thawed


1. Heat olive oil in a Dutch oven over medium heat. Add mushrooms and onion to pot. Sprinkle with 1/4 teaspoon each salt and pepper. Cook, stirring, for 7 minutes or until tender.

2. Stir in flour and cook 1 minute. Remove mushroom mixture from pot and set aside.

3. Return pot to medium-high heat and add noodles, broth, light cream and 2-1/4 cups water. Cover and cook, stirring occasionally, for 12 minutes or until tender.

4. Stir in mushroom mixture, remaining 1/4 teaspoon each salt and pepper, the turkey and peas. Heat through; serve.

Steamed Asparagus – 0 points

Italian Loaf – 2 points/ 1/8 of loaf

(tube bread)


Scallops with Cherry Tomatoes – 4 servings

4 points


1 lb (454 g) sea scallops
4 tsp (20 mL) cornstarch, divided
2 tsp (10 mL) olive oil
3 cloves garlic, minced
1 pint (500 mL) cherry tomatoes
2/3 cup (150 mL) dry vermouth, white wine, or chicken broth
1/2 tsp (2 mL) salt
1/3 cup (75 mL) chopped fresh basil
1 tbsp (15 mL) cold water


Dredge scallops in 3 tsp (15 mL) cornstarch, shaking off excess. Heat oil in large nonstick skillet over medium heat. Add scallops and sauté until golden brown and cooked through, about 3 minutes. With slotted spoon, transfer scallops to bowl.

Add garlic to pan and cook 1 minute. Add tomatoes and cook until they begin to collapse, about 4 minutes. Add vermouth, salt, and basil to pan. Bring to a boil and cook for 1 minute. Meanwhile, stir together remaining 1 tsp (5 mL) cornstarch and cold water in small bowl.

Add cornstarch mixture to pan and cook, stirring, until sauce is slightly thickened, about 1 minute. Return scallops to pan, reduce to a simmer, and cook just until heated through, about 1 minute. Serve with Asian vermicelli or brown rice. For dessert, serve chunks of honeydew melon with a dipping sauce of lemon yogurt and orange juice.

Makes 4 servings.

Whole wheat Noodles with spray butter – 4 points per cup

Left Over Italian Bread – 2 points for 1/8 of loaf




Pesto Pork Chops – 4 servings

6 points per chop


· 6 ounces eggless noodles

· 2 cups fresh basil leaves

· 3 garlic cloves, peeled

· 1/2 teaspoon salt

· 1/2 teaspoon freshly ground black pepper

· 2 tablespoons plain dry bread crumbs

· 2 tablespoons extra-virgin olive oil

· 4 center-cut pork loin chops (1/2 inch thick, about 4 ounces each)

How to make it 23 minutes

· 1

Prepare noodles according to package directions. Drain and keep hot. Meanwhile, preheat broiler.

· 2

Put basil, garlic, and a pinch each of salt and pepper in food processor. Pulse until roughly chopped. Add bread crumbs and process 30 seconds until incorporated. With motor running, slowly add oil through feed tube until pureed. Set aside.

· 3

Coat large heavy ovenproof skillet and broiler rack with nonstick cooking spray. Set skillet over high heat until very hot but not smoking. Sprinkle both sides of chops with remaining salt and pepper. Sauté chops until browned, about 1 minute on each side. Remove from heat. Spread chops on both sides with pesto and transfer to broiler pan.

· 4

Broil chops until pesto is slightly darker and juices run clear, about 2 minutes on each side. Divide noodles evenly among 4 plates and top with a pork chop.


Typically, pesto sauce is whirled up from basil, olive oil, pine nuts, and Parmesan cheese — which adds up to a high percentage of fat. To slash the fat but save the flavor, substitute bread crumbs for the nuts and cheese. Blend everything with just enough olive oil to hold it together.

Healthy Cooking Tip

Near the end of the suggested cooking time, make a slit with a small knife in the center of the chop. It’s ready to eat when the juices run clear, the meat shows just a hint of pink (about 160°F), and the chop is still juicy and tender.

Green Beans – 0 points

Roasted Potatoes – See Tuesday for Recipe - 3 points


Homestyle Potato Soup – 5 servings

3 points


medium potatoes (about 1 pound)

1 3/4

cups Progresso® chicken broth (from 32-ounce carton)


medium green onions with tops

1 1/2

cups milk


teaspoon salt


teaspoon pepper


teaspoon dried thyme leaves

1. 1Peel the potatoes, and cut into large pieces.

2. 2Heat the chicken broth and potatoes to boiling in the saucepan over high heat, stirring occasionally with a fork to make sure potatoes do not stick to the saucepan. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cover and cook about 15 minutes or until potatoes are tender when pierced with a fork.

3. 3While the potatoes are cooking, peel and thinly slice the green onions. If you have extra onions, wrap them airtight and store in the refrigerator up to 5 days.

4. 4When the potatoes are done, remove the saucepan from the heat, but do not drain. Break the potatoes into smaller pieces with the potato masher or large fork. The mixture should still be lumpy.

5. 5Stir the milk, salt, pepper, thyme and onions into the potato mixture. Heat over medium heat, stirring occasionally, until hot and steaming, but do not let the soup boil.

Grilled Cheese 5-9 points based on your recipe

Use your favorite recipe

Apple Slices – 0 points

Little Ones

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