Monday, June 25, 2007

Menu Planning Monday

Monday: Tilapia Fish with ginger and green onions, brushed with soya sauce and sherry. Veggie black bean stir fry on the side

Tuesday: Vegetable Enchildas

Wednesday: Pork and green beans stir fried in Olive and garlic sauce, tomatoes and tofu in oyster sauce

Thursday: Lemon Chicken side unknown

Friday: Salmon marinated in lemonpeppercorn sauce, side unknown.

Vegetable Enchiladas

Nutritional Information (based on actual recipe, not the jambalaya leftovers):
Calories: 309
Protein: 12g
Carbohydrate: 23g
Sugars: 14g
Fat: 19g
Saturates: 8g

I use leftovers from the Vegetable Jambalaya, but these are the actual ingredients.
4 large four tortillas (I used 9 small whole wheat tortillas)
3/4 cup grated hard cheese (I used extra sharp cheddar)

2 1/4 oz spinach
2 tbsp olive oil
8 baby corn on the cobs, sliced
1 tbsp frozen peas, thawed
1 red bell pepper, diced
1 carrot, diced
1 leek diced
2 garlic cloves, crushed
1 red chili, chopped
salt and pepper

Sauce: (I used the leftover canned chopped tomatoes, tomato paste, some vegetable stock and garlic salt for the sauce)
1 1/4 seived tomatoes
2 shallots, chopped
1 garlic clove, crushed
1 1/4 cups vegetable stock
1 tsp super fine sugar
1 tsp cayenne pepper


  1. To make filling, blanche the spinach in a pan of boiling water for 2 minutes. Drain well, pressing out as much excess moisture as possible and chop (oK, I use chopped frozen spinach and thaw it)
  2. Heat the oil in a skillet over medium heat. Add the baby corn, peas, bell pepper, carrot, leek, garlic and chili, saute, stirring briskly, for 3-4 minutes. Stir in the spinach and season well with salt and pepper.
  3. Put all the sauce ingredients in a heavy bottomed saucepan and bring to a boil, stirring constantly for 20 minutes until thickened and reduced by a third (I mixed my version in a bowl and stirred well, no cooking).
  4. Spoon the filling into the tortillas, spinkle a little cheese inside, roll, place in baking dish.
  5. Once all enchiladas are rolled, spoon sauce on top making sure to cover everything then sprinkle with cheese (I spinkled with cheese and more garlic salt).
  6. Bake for 20 minutes at 350F.

Vegetable Jambalaya

Nutritional Information:
Calories: 181
Protein 6g
Carbohydrates: 25g
Sugars: 8g
Fat: 7g
Saturates: 1g

1/2 cup brown rice
2 tbsp olive oil
2 garlic cloves, crushed
1 red onion, cut into 8
1 eggplant, diced (I used 2 more bell peppers, zucchini is good too)
1 green bell pepper, diced
1 3/4 oz baby corn on the cob, halved lengthwise
1/2 cup frozen peas
3 1/2 oz small broccoli florets
2/3 cup vegetable stock
8 oz can chopped tomatoes
1 tbsp tomato paste
1 tsp creole seasoning
1/2 tsp chili flakes
salt and pepper to taste

  1. Cook the rice according to directions on bag/box
  2. Heat oil in heavy bottom skillet and cook garlic and onion stirring constantly for 2-3 minutes
  3. Add eggplant, bell pepper, corn, peas, and broccoli to the pan and cook, stirring occassionally for 2-3 minutes
  4. Stir in the vegetable stock and canned tomatoes, tomato paste, creole seasoning and chili flakes
  5. Season to taste, cook over low heat for 15-20 minutes, or until vegetables are tender
  6. Stir in cooked rice, mixing well, for 3-4 minutes. Serve immediately.

If too spice add butter or cheese to the jambalaya. I use the leftovers for Vegetable Enchildas.

Monday, June 18, 2007

Menu Planning Monday

Here's my nutritional menu for the week, low cal and low fat. For more participants see Org Junkie's list.
Monday: Vegetable Enchiladas (using leftovers from Sunday)
Tuesday: Late Father's Day dinner out
Wednesday: Beef Stroganoff (from Dr. B recipes)
Thursday: Lemon Chicken
Friday: Tilapia fish in black bean sauce
Saturday: Tofu and veggies, pork and green beans - chinese style

Recipes to follow, I forgot the cookbooks, where I have it available I'll include nutritional information