Dinner Club - Fall - Week 8

The goals of this weekly article is to assist busy parents, giving you one less thing to think about. Dinner! The weekly meal plans stay with a theme promoting health, visual appeal, seasonal appropriateness, affordability and variety.

The themes include Mondays being a vegetarian meal, getting families off of their reliance on meat, however, the meal always includes a form of protein. Tuesday includes a meat choice that is not typical, such as chicken, it forces families to think outside of the usual, by offering turkey or using tuna as a protein choice. Wednesday is all about skimping on calories and fat. Thursday is a tribute to the heart, making sure the meal is free of fat and cholesterol (or very little of it) an/or high in Omega-3 or fiber, which are heart healthy choices. Finally, Fridays are always fast and fun because after a weeks worth of cooking, who wants to be in the kitchen for more than 30 minutes? These meals aren't promoted to be overly gourmet, instead they are practical, well-balanced, healthy, affordable, every day, easy meals that any mom or dad can do, and find the ingredients for at the local grocer.

Meatless Monday: Vegetarian Lasagna w/ Tossed Salad

Turkey Tuesday: Smoked Turkey & Collard Greens w/ Flaxseed Cornbread Cakes

Waistline Wednesday: Chicken Piccata w/ Pesto Pasta & Green Beans

Heart Healthy Thursday: Black Bean Chili w/ Ground Turkey & Cornbread Muffins

Fast and Fun Friday: Buffalo Wings w/ Celery & Carrot Sticks & Sweet Potato Fries

Here is this week’s game plan:

Monday

Vegetarian Lasagna w/ Tossed Salad

Ingredients:

1 (16 ounce) package lasagna noodles

1 pound fresh mushrooms, sliced

3/4 cup chopped green bell pepper

3/4 cup chopped onion

3 cloves garlic, minced

2 tablespoons vegetable oil

2 (26 ounce) jars pasta sauce

1 teaspoon dried basil

1 cup raisins

1 (15 ounce) container part-skim ricotta cheese

4 cups shredded mozzarella cheese

2 eggs

1/2 cup grated Parmesan cheese

Directions:

Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain. In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes. After cooled, add raisins.

Mix together ricotta, 2 cups mozzarella cheese, and eggs. Preheat oven to 350F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9x13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

Tuesday

Smoked Turkey & Collard Greens w/ Flaxseed Cornbread Cakes

Ingredients:

5 pounds collard greens, cleaned and stems removed

2 white onions, diced

6 cloves garlic, minced

1 1/2 tablespoons vegetable oil

1 teaspoon crushed red pepper (optional)

1 packaged of smoked turkey wings (about 3) 

2 cups chicken stock

1 cup apple cider vinegar

Salt and pepper

Directions:

Sauté onions and garlic in oil until soft and add turkey wing. Add chicken stock and chopped or torn greens. As greens cook down, add water as needed and season with salt, pepper (and crushed red pepper, optional). Cook until tender, about 45 minutes. Serve with vinegar on the side. Tip: Wash the collard greens thoroughly. Remove the stems that run down the center by holding the leaf in your left hand and stripping the leaf down with your right hand. The tender young leaves in the heart of the greens don't need to be stripped. Stack 6 to 8 leaves on top of one another, roll up, and slice into 1/2 to 1-ince thick slices. Pull the turkey wings out before serving. Cut the meat from the bone and remove the skin. Return the meat only to the pot of collard greens. Can be served with hot sauce, honey, or cidar vinegar.

Flaxseed Cornbread

Ingredients:

1 cup yellow corn meal

3/4 cup whole-wheat flour

1/4 cup ground flaxseed

2 teaspoons baking powder

1/2 teaspoon baking soda

3/4 teaspoon sea salt

1/2 teaspoon black pepper

3-4 scallions or green onions, finely chopped (about 1/3 cup)

3/4 cup grated "your choice" cheese (optional)

1/2 cup frozen yellow corn

3/4 cup reduced-fat whole milk (or low-fat)

1 cup low-fat buttermilk

1 large egg

2 teaspoons sugar (or substitute equivalent)

Directions:

Preheat oven to 400F˚. In a large bowl, whisk together cornmeal, flour, flaxseed, baking powder, baking soda, salt, and pepper. Use a fork to whisk in scallions, cheese, and corn. In a separate bowl, whisk together milk, buttermilk, egg, agave (or sugar), and oil. Add to cornmeal mixture, stirring just until combined (don’t over mix). Pour into a lightly greased 9x13-inch baking pan. Bake on middle oven rack for 18–20 minutes, until golden and an inserted tester comes out clean.

Wednesday

Chicken Piccata w/ Pesto Pasta & Green Beans

Ingredients:

2 skinless and boneless chicken breasts, butter flied and then cut in half

Salt and black pepper

2 cups all purpose flour, for dredging

6 tablespoons unsalted butter

5 tablespoons extra-virgin olive oil

1/3 cup fresh lemon juice

1/2 cup chicken stock

1/4 cup brined capers, rinsed

1/3 cup fresh parsley, chopped

Directions:

Season chicken with salt and pepper. Dredge chicken in flour and shake off excess.

In a large 10 or 12-inch skillet over medium high heat, melt 2 tablespoons of butter with 3 tablespoons olive oil. When butter and oil start to sizzle, add 2 pieces of chicken and cook for 3 minutes. When chicken is browned, flip and cook other side for 3 minutes. Remove and transfer to plate. Melt 2 more tablespoons butter and add another 2 tablespoons olive oil. When butter and oil start to sizzle, add the other 2 pieces of chicken and brown both sides in same manner. Remove pan from heat and add chicken to the plate.

Reduce heat to medium low and add the lemon juice, stock and capers. Return to stove and bring to boil, scraping up brown bits from the pan for extra flavor. Check for seasoning. Return all the chicken to the pan and simmer for 5 minutes. Remove chicken to platter. Add remaining 2 tablespoons butter to sauce and whisk vigorously. Pour sauce over chicken and garnish with parsley.

Pesto Pasta

Ingredients:

8 ounces spiral pasta

1/3 cup minced fresh basil

1/4 cup minced fresh parsley

1/4 cup grated Parmesan cheese

1/2 teaspoon salt

1 garlic clove, quartered

1/8 teaspoon ground nutmeg

1/3 cup olive or vegetable oil

Directions:

Cook pasta according to package directions. Meanwhile, in a blender or food processor, place the basil, parsley, Parmesan cheese, salt, garlic and nutmeg. Cover and process on low for 1 minute or until very finely chopped. While processing, gradually add the oil in a steady stream. Drain pasta; top with the pesto and toss to coat.

Thursday

Black Bean Chili w/ Ground Turkey & Garlic Pita Chips

Ingredients:

20 oz. ground turkey
1 medium onion, chopped
1 medium red bell pepper, chopped

1 medium green bell pepper, chopped
2 tbsp chili powder
1 tbsp cumin
1 tsp oregano
1 tbsp red pepper flakes (adjust to taste)
2 cans diced tomatoes with juice (use southwest if available)
1 can yellow corn
2 cans black beans, rinsed

Directions:
Brown turkey in large skillet or large, but shallow pot. After 1 minute, add onion, red bell pepper, and spices. Cook until turkey is no longer pink. Add canned ingredients and bring to a boil.
Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.
If you have some wiggle room, garnish with light shredded jack and/or cheddar cheese, dollop of light sour cream, fresh cilantro, crushed tortilla chips, etc.
Tip: to reduce sodium, rinse canned beans, or boil dry beans, rinse, and use in place of canned. Also, do not add additional salt.

Pita Chips

Ingredients:

3 (6 1/2-inch) whole wheat pita breads
1 clove garlic, pressed
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp freshly ground pepper
2 tsp ground cumin (added to garlic and oil)

Directions:

Preheat oven to 350F° . Stir together garlic and oil; brush both sides of the pita bread. Sprinkle with salt and pepper. Stack pitas; cut stack into 6 wedges. Place wedges in a single layer on ungreased baking sheets; bake at 350F° for 6 to 8 min­utes or until crisp. Makes 18 Garlicky Pita Chips...3 chips per person or 1/2 of a pita bread

Friday

Buffalo Chicken w/ Celery &Carrot Sticks & Sweet Potato Fries

Ingredients:

20 chicken wings, split and tips discarded, or thighs, cut into nugget size

1/2 cup butter, melted

1/2 cup red pepper (hot) sauce

3/4 cup tomato sauce

1 1/2 tablespoons chili powder

1 teaspoon cayenne pepper

Directions:

Preheat oven to 375F°. Bake wings in preheated oven for 30 minutes, or until cooked through and crispy.

Meanwhile, in a small bowl combine melted butter, red pepper sauce, tomato sauce, chili powder and cayenne pepper. Mix together. When wings are baked, dip in sauce to coat well, then shake off excess and return coated wings to baking sheet. Reduce oven temperature to 250F and bake for another 15 minutes to set sauce. Serve with celery and carrot sticks and blue cheese or ranch dressing as a dip.

Sweet Potato Fries

Ingredients:

5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips

Directions:

Preheat oven to 450F.  Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes