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Saving Dinner: The Menus, Recipes, and Shopping Lists to Bring Your Family Back to the Table - Softcover

Ely, Leanne

 
9780345464866: Saving Dinner: The Menus, Recipes, and Shopping Lists to Bring Your Family Back to the Table
Softcover
ISBN 10: 0345464869 ISBN 13: 9780345464866
Verlag: Ballantine Books, 2003

Inhaltsangabe

Certified nutritionist Leanne Ely has a simple philosophy: “Make it and they will come.” Dinner, that is. Take-out, opening a can, or microwave fare shouldn’t pass for a nice, healthy meal–and nothing can replace a family’s time together. Believe it or not, preparing dinner can be a stress-free endeavor. Even your time in the supermarket can be cut in half!

Full of practical tips on simple, healthy meal planning, Saving Dinner is the ideal solution for today’s busy parents who would love to have their family sitting around the dinner table once again–sharing stories along with a nutritious meal. Efficiently divided by season, each section features six weeks of menus with delicious recipes, side dish suggestions, and an itemized grocery list that is organized by product (dairy, meat, produce) to make one-stop shopping a snap. Plus the book is packed with helpful hints and short cuts in the kitchen that make cooking easier and more fun.

From Big Basil Burgers and Salmon Carbonara to Crockpot Chili and Spicy Apricot Chicken, Saving Dinner will have your family coming back to the table–and back again for seconds!
Leanne Ely is considered the expert on family cooking and healthy eating. Between her popular “Heart of a Woman” radio show in Southern California and her weekly “Food for Thought” column on the ever-popular Flylady.net Web site, thousands of fans have already discovered Leanne’s secrets to easily prepared, well-balanced meals.



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Über die Autorin bzw. den Autor

Leanne Ely is a certified nutritionist and the host of SavingDinner.com. Her syndicated column, “The Dinner Diva,” appears in 250 newspapers nationwide. She writes a popular “Food for Thought” column on the ever-popular FlyLady.net website, and hosts “The Dinner Diva” radio show on Blog Talk Radio. Ely also writes her own e-zine, Healthy Foods and is the author of several books, including the recent Body Clutter, which was a New York Times bestseller. She lives in North Carolina with her two teenage children.

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Fall

As the weather starts to change, the welcome relief from the heat begins to take hold and paint the leaves of the trees autumnal colors. With crisp fall weather, warm comfort foods begin to play into these coming weeks. The rich, glorious flavors of fall are showcased in this first set of menus with rich stews, thick soups, and recipes featuring delicious winter squashes.

Week One

Day One: Apple Chicken

Day Two: Roast Beef Picante

Day Three: Beany Burritos

Day Four: Moroccan Fish Tangine

Day Five: Italian Turkey Meat Loaf

Day Six: Crock Pea Soup



Shopping List

Meat

6 boneless, skinless chicken breast halves

11Ú2 pounds boneless sirloin roast

6 whitefish fillets

1/2 package Italian turkey sausages

1/2 pound ground turkey

1 ham bone



Condiments

vegetable oil

olive oil

cider vinegar

dry white wine

Worcestershire sauce



Produce

1 lime

2-3 lemons

4 Granny Smith apples

3 pounds onions (keep on hand)

garlic (you'll need 7 cloves)

3 tomatoes

2 bell peppers

1 bunch carrots

celery (you'll need 1 stalk)

1 small jalape-o pepper

1 small bunch parsley

1 bunch cilantro

1 bunch green onions

**russet potatoes (1 meal)

**butternut squash (2 meals)

**broccoli (2 meals)

**kale (2 meals)

**spinach (I like baby spinach) (2 meals)

**baby carrots (2 meals)

**sweet potatoes (1 meal)

**2-3 heads lettuce (not Iceberg)



Canned Goods

1 28-ounce jar spaghetti sauce

1 14-ounce can chicken broth

1 14-ounce can beef broth

1 jar salsa (your favorite)

1 small can tomato puree (you'll need 3 tablespoons)

1 14 1/2-ounce can diced tomatoes with Italian herbs

1 15-ounce can pinto beans

1 15-ounce can black beans



Spices

1 envelope taco seasoning (low sodium is a good option)

paprika

ground cumin

bay leaves

thyme



Dairy/Dairy Case

eggs (you'll need 1)

Parmesan cheese (you'll need 1/3 cup, grated)

**sour cream (I use low fat)



Dry Goods

brown sugar (you'll need 1/3 cup)

sugar (you'll need 2 teaspoons)

cornstarch (you'll need 4 tablespoons)

oats (you'll need 1/2 cup)

flour (you'll need 1/3 cup)

1 pound split peas

**brown rice (2 meals)

**pasta (1 meal)



Bakery

6 flour tortillas (whole wheat, if available)

**whole-grain rolls (1 meal)



Apple Chicken



Serves 6



1 1/4 teaspoons vegetable oil

6 boneless, skinless chicken breast halves, cut into 1/2-inch cubes

4 Granny Smith apples, cored and sliced into 1/2-inch wedges

3/4 cup dry white wine

3/4 cup chicken broth

1/3 cup brown sugar

1/4 cup cider vinegar

3 tablespoons cornstarch

2 tablespoons Worcestershire sauce

1/2 teaspoon salt

1 teaspoon black pepper



Heat oil in a large nonstick skillet. Add chicken and brown on all sides. Add apple slices, saute 3 minutes, stirring occasionally. Add 1Ú2 the wine and chicken broth, reduce heat, cover, and simmer 10 minutes. Mix remaining wine and broth together with remaining ingredients; add to skillet. Cook over medium heat, stirring constantly until sauce thickens.



PER SERVING:



161 Calories; 2g Fat (15.5% calories from fat); 7g Protein; 24g Carbohydrate; 2g Dietary Fiber; 16mg Cholesterol; 246mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Lean Meat; 1/2 Fruit; 0 Fat;

1/2 Other Carbohydrates.

Serving Suggestions: Baked potatoes, baked butternut squash, and steamed broccoli.



Roast Beef Picante



Serves 6 (with leftovers)

1/2 cup finely chopped onion

1/4 cup water

3 tablespoons lime juice

2 large cloves garlic, pressed

1 tablespoon olive oil

1/2 small jalape-o pepper, finely minced

1/2 teaspoon thyme, divided

Salt and pepper to taste

1 1/2 pounds boneless sirloin roast

1 cup beef broth

2 teaspoons sugar

1 tablespoon cornstarch

2 tablespoons parsley, chopped



For marinade, combine onion, water, lime juice, garlic, olive oil, jalape-o pepper, 1/4 teaspoon let the thyme, salt, and pepper. Place beef in a plastic bag. Pour marinade over meat, seal bag, and refrigerate 6-8 hours.

Remove meat from marinade, reserving marinade. Place meat on a rack in a roasting pan.

Preheat oven to 350 degrees F. Roast for 40-50 minutes or until desired doneness. Remove meat from pan; cover with foil. Let stand 10 minutes.

Meanwhile strain remaining marinade. Deglaze pan with 1Ú2 cup of the beef broth; pour into a small saucepan. Add the strained marinade, sugar, and remaining 1/4 teaspoon thyme to saucepan. Combine remaining broth with cornstarch; add to saucepan. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir in parsley. Slice meat to serve; serve with sauce.



PER SERVING:



181 Calories; 7g Fat (36.8% calories from fat); 22g Protein; 6g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 346mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1Ú2 Fat; 0 Other Carbohydrates.

Serving Suggestions: Brown rice, steamed kale, baked sweet potatoes, and a salad. Remember, you want to use the leftover beef tomorrow night (but leftovers are not absolutely necessary).



A Salad (side) Bar



I can't help but push the nutritional envelope hard when it comes to making salads. If you're at all following the Serving Suggestions in the book (and I really hope you are!), you will notice the abundant suggestions for salad to be served with nearly all the recipes. The reasons for all this green boils down to the fact that we eat entirely too many cooked foods and rarely eat anything raw. A salad gives your body the alimentary opportunity to tackle a raw food and get those important enzymes, vitamins, and minerals so readily available from uncooked produce.

But in order to avail yourself of these nutrient-rich possibilities, it is necessary to understand what constitutes healthy when it comes to salad making. A pale hunk of iceberg lettuce with a goopy ladle of blue cheese dressing doesn't cut it. And yet so many people think because they've eaten this "salad," they're giving their bodies the nutrition it needs. Not true!

A good rule of thumb for evaluating a good salad should be color. Color is a great indicator of what's ahead: good nutrition or near-empty calories. The more vibrant the color, the healthier it is.

Let's go back to that Iceberg lettuce salad. It's pale green and white. The Iceberg lettuce's value is mostly the water it carries. Fiber is minimal and nutrition almost nonexistent. The blue cheese is dripping with all kinds of fat so that X's that off the list immediately. Let's do a salad makeover, shall we?

First of all, you need to choose green. Green like spinach, salad bowl (Butter or Bibb), or romaine lettuces--all wonderful examples of what green should look like. The color is there and so is the nutrition.

Look for red. Tomatoes come to mind. Vine ripened and full of vitamin C, tomatoes also contain the important phytochemical lypocene that helps fight cancer.

Orange or yellow? How about some colorful bell pepper or (when in season) summer squash? Carrots are fantastic sources for beta-carotene, a pre-vitamin for vitamin A. Beta-carotene has so many important functions, but the best part about beta-carotene is that it will convert into only as...

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Verlag
Ballantine Books
Erscheinungsdatum
2003
Sprache
Englisch
ISBN 10 
0345464869
ISBN 13 
9780345464866
Einband
Taschenbuch
Auflage
1
Anzahl der Seiten
301
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
Nicht verfügbar