健康美食专家推荐一周晚饭食谱

MONDAY： Breaded pork with cabbage & kale
TUESDAY： Simple fall sandwiches
WEDNESDAY： Southwestern meat loaf
THURSDAY： Squash, chickpea & red lentil stew
FRIDAY： Sausages with apples & onions
SATURDAY： Shrimp cornbread casserole
SUNDAY： Cheesy chicken & mushroom lasagna
 

星期一：面包渣猪排加卷心菜和紫甘蓝

Center cut pork loin is encrusted with a corn bread stuffing mix in this quick-and-easy main dish recipe. Cabbage and kale cooked in balsamic vinegar is a colorful and tasty side.Kale is a ruffled-leafed vegetable that is a member of the cabbage family. Because the leaves of kale range in color from dark green to purple, kale is commonly used as a garnish for food presentation or served as a cooked vegetable.

ingredients

• 1-1/4 lb. center cut pork loin, cut in 4 slices
• 2 cups corn bread stuffing mix, crushed
• 2 Tbsp. olive oil
• 2 cups sliced red cabbage
• 6 cups coarsely chopped kale
• 1/3 cup balsamic vinegar
• Salt and black pepper

directions

1. Preheat oven to 250 degrees F. Place pork slices between plastic wrap. Use flat side of meat mallet to lightly pound slices to 1/4-inch thickness. Place stuffing mix in shallow dish; coat pork with stuffing mix.
2. In extra-large skillet heat 1 tablespoon of the olive oil over medium-high heat. Cook two of the pork slices for 2 to 3 minutes each side, until crisp, golden, and cooked through. Transfer to baking sheet; keep warm in oven. Repeat with remaining oil and pork.
3. Wipe skillet. Add cabbage. Cook and stir until cabbage is crisp-tender. Add kale and vinegar; cook just until wilted. Lightly sprinkle with salt and pepper. Serve with pork. Makes 4 servings.

星期二：应季三明治

By Alaina Sullivan

Recipes from Mark Bittman’s Kitchen Express

1) Kale + Prosciutto + Goat Cheese -- Crunchy, leafy, chewy and creamy -- the range of textures makes each bite interesting, with the optional roasted red peppers adding a welcome touch of sweetness.

Kale and Prosciutto Sandwich

Roll four leaves of kale and slice them into half-inch ribbons. Cook in olive oil until wilted and softened; season with fresh lemon juice, salt, and pepper. Toast slices of sourdough or other good-quality bread; spread the toasts with goat cheese and a heaping spoonful of kale; top with a slice of prosciutto.

2) Tuna + Fennel + Tarragon -- Fennel is a refreshing, crunchy accompaniment to the tuna (as opposed to the standard celery,) while tangy yogurt laced with tarragon provides the requisite creaminess.

Tuna Sandwich with Fennel and Tarragon

Dice a bulb of fennel and a shallot or red onion. In a bowl, mix together about half a cup of plain yogurt, the fennel, the shallot, a drained can of tuna packed in oil, a teaspoon of chopped fresh tarragon, salt, and pepper. Serve in pita pockets, or rolled in large romaine lettuce leaves, with lemon wedges on the side.

3) Mushrooms + Oregano + Fontina -- A grown-up grilled cheese. The fontina, a cut above Kraft Select Singles; the sautéed mushrooms, rich and meaty. A kiss of oregano seals the deal.

Panini with Mushrooms and Fontina

Cook about two cups of sliced mushrooms in butter; season with fresh oregano or thyme, salt, and pepper. When the mushrooms have released their liquid and dried out, divide the vegetable mixture among slices of good-quality whole grain bread with thinly sliced fontina or other semi-hard cheese on top; add another slice of bread on top and brush the outside of both sides with olive oil or softened butter if you like. Cook the sandwich in whatever press you have until the bread is toasted and the cheese is melted, adjusting the heat as needed.
 

星期三：西南风味肉排

Southwestern Meat Loaf can be ready for the oven in only 15 minutes. Different from your usual recipe, this version is made with salsa, raisins, spices, and almonds. Top with additional salsa and hot sauce for the spice lovers in your family. Pair with a fresh tossed salad to complete your meal.

ingredients

1 slightly beaten egg
3/4 cup soft bread crumbs (1 slice bread)
3/4 cup salsa
1/3 cup raisins
1/4 cup finely chopped almonds, toasted
1/4 cup finely chopped onion
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1-1/2 pounds lean ground beef
1/4 cup salsa
Salsa (optional)

directions

1.In a large bowl stir together the egg, bread crumbs, the 3/4 cup salsa, the raisins, almonds, onion, sugar, salt, cinnamon, and cloves. Add ground beef; mix well. In a shallow baking pan pat meat mixture into an 8x4x2-inch oval loaf. (Or, pat meat mixture into an 8x4x2-inch loaf pan.) Bake in a 350 degree F oven for 1 hour.
2.Drain off fat. Insert a meat thermometer into center of loaf. Spoon the 1/4 cup salsa over meat loaf. Bake for 5 to 10 minutes more or until thermometer registers 160 degree F. Transfer meat loaf to a serving platter. Let stand 10 minutes before serving.
3.To serve, slice meat loaf with a thin-bladed serrated knife. If desired, serve meat loaf with additional salsa. Makes 6 servings.

星期四： 炖南瓜、鹰嘴豆和小扁豆

Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

Recipe Nutrition
Per serving: 304 calories; 7 g fat (1 g saturated fat, 2 g mono unsaturated fat); 0 mg cholesterol; 51 g carbohydrates; 15 g protein; 12 g fiber; 579 mg sodium; 1029 mg potassium Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).
ingredients

3/4 cup dried chickpeas
2 1/2 pounds kabocha squash (see Note) or butternut squash, peeled, seeded and cut into 1-inch cubes
2 large carrots, peeled and cut into 1/2-inch pieces
1 large onion, chopped
1 cup red lentils
4 cups vegetable broth
2 tablespoons tomato paste
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons ground cumin
1 teaspoon salt
1/4 teaspoon saffron (see Note)
1/4 teaspoon freshly ground pepper
1/4 cup lime juice
1/2 cup chopped roasted unsalted peanuts
1/4 cup packed fresh cilantro leaves, chopped

directions

1.Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
2.Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.
3.Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
4.Stir in lime juice. Serve sprinkled with peanuts and cilantro.
5.Notes: Kabocha is a squash with a green-streaked rind and tender, sweet orange flesh. An average kabocha weighs two to three pounds. Considered the world's most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

星期五：香肠苹果和洋葱

This is one of my absolute favorite quick, one-skillet meals that I start craving every time it gets a bit chilly out. The tiny, sweet apples that crop up at the farmers' market in October just beg to be fried with some meaty, flavorful sausages to balance them out. To me, this dish is the epitome of comfort food, and it's so quick that I actually made it for breakfast not once, but twice this week. In case that means nothing to you, my mornings are usually a frenzied whirlwind of trying to get to the gym, feeding my dog, showering, washing my hair, answering urgent emails on my Blackberry whilst simultaneously brushing my teeth, etc. In other words, if I have time to make a recipe on a workweek morning, trust me, it's ridiculously fast and easy. And in this case, it's also more than substantial enough to eat for dinner, if you're so inclined. I love a recipe that multitasks, don't you? Recipe below serves four, but feel free to cut it in half and save some for leftovers if you're only cooking for one.

Sausages with Apples and Onions
From the Canal House Cookbook, Volume 5
Ingredients:
2 tablespoons olive oil
4 small yellow onions, halved lengthwise
8 fresh sausages, pricked (use your fave!)
4 small apples, peeled, cored, and quartered
Salt and pepper
Fresh sage, optional

Directions:

Heat the oil in a large heavy skillet over medium heat. Add the onions cut side down, cover, and cook until just tender and browned on the bottom, about 15 minutes.

Tuck the sausages and apples around the onions in the skillet. Season with salt and pepper. Use two skillets if everything is too crowded together. Cook over medium heat, turning the sausages and apples as they begin to brown, but leaving the onions in place. Take care to leave the onion halves whole. Continue cooking until everything is nicely browned, then reduce the heat to medium-low.

Cover the skillet and cook until the sausages are cooked through and the apples and onions are tender, 5–10 minutes. Adjust seasonings. Serve garnished with fresh sage, if you like.

星期六：玉米面包辣椒虾煲

 Here we make a low-fat shrimp and vegetable chili (which is quite tasty on its own) and top it with a layer of golden cornbread for a delicious casserole that can be made ahead. The dish serves 12, so it’s just right for serving to a crowd gathered to watch a Sunday afternoon game on TV.

Recipe Nutrition
Per serving: 225 calories; 8 g fat (1 g saturated fat, 4 g mono unsaturated fat); 104 mg cholesterol; 24 g carbohydrates; 15 g protein; 3 g fiber; 522 mg sodium; 222 mg potassium Nutrition Bonus: Vitamin C (30% daily value), Iron & Vitamin A (15% dv).

ingredients

2 teaspoons canola oil
1 large onion, chopped
1 medium green bell pepper, chopped
4 cloves garlic, minced
3 medium zucchini, diced (about 5 cups)
1 1/2 tablespoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon salt
2 14-ounce cans no-salt-added diced tomatoes
1 1/2 pounds raw shrimp (41-50 per pound; see Ingredient Note), peeled and deveined
1/2 cup chopped fresh cilantro
Cornbread Topping
1 cup yellow cornmeal
1 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup nonfat milk
1/4 cup canola oil
1 large egg
1 tablespoon honey

directions

1.To prepare filling: Heat 2 teaspoons oil in a Dutch oven over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in zucchini; cook, stirring often, for 3 minutes. Stir in chili powder, cumin, cinnamon and 1 teaspoon salt; cook for 20 seconds. Pour in tomatoes and their juice; bring to a simmer. Remove from the heat. Stir in shrimp and cilantro. Pour into a 9-by-13-inch baking pan.
2.Preheat oven to 350°F.
3.To prepare cornbread topping: Whisk cornmeal, flour, baking powder and 1/2 teaspoon salt in a large bowl. Whisk milk, 1/4 cup oil, egg and honey in a medium bowl until smooth. Add the wet ingredients to the dry ingredients and stir just until moistened. Drop by heaping tablespoons over the shrimp mixture.
4.Bake the casserole, uncovered, until the top is browned and the filling is bubbling, 40 to 45 minutes. Let stand for 10 minutes before serving.
5.Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you’re getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

星期天：烤箱烤奶酪鸡肉蘑菇宽面条

This recipe's a real time-saver. It calls for half a roast chicken (left over from last night, or bought cooked) and no-boil noodles.

yield: Makes 4 servings
active time: 35 min
total time: 1 1/2 hr

Ingredients
    •    1 (10-ounce) package cremini or white mushrooms, thinly sliced
    •    3 garlic cloves, minced
    •    1 tablespoon olive oil
    •    5 tablespoons unsalted butter, divided
    •    1/2 cup dry white wine
    •    1/2 roast chicken, skin discarded, meat shredded (about 2 1/4 cups), and carcass reserved for stock
    •    3 1/2 cups whole milk
    •    1/4 cup all-purpose flour
    •    2 teaspoons thyme leaves
    •    3/4 cup grated Parmigiano-Reggiano
    •    12 Barilla no-boil egg lasagne noodles (less than a 9-ounce package)
    •    1 1/2 cups coarsely grated Gruyère (3 ounces)

    •    Equipment: an 8-inch square baking pan

Preparation
Preheat oven to 425° with rack in middle.

Cook mushrooms, garlic, 1/4 teaspoon salt, and 1/8 teaspoon pepper in oil and 1 tablespoon butter in a 4-quart heavy saucepan over medium heat, stirring occasionally, until mushrooms are softened, about 3 minutes. Add wine and simmer briskly 2 minutes. Transfer mushroom mixture to a large bowl and stir in chicken. (Set aside saucepan.)

Bring milk to a bare simmer in a medium saucepan. Melt remaining 4 tablespoons butter in 4-quart saucepan over medium-low heat. Add flour and cook roux, whisking constantly, 3 minutes. Add hot milk in a slow stream, whisking constantly. Add thyme, 3/4 teaspoon salt, and 1/2 teaspoon pepper and simmer, whisking occasionally, until thickened, 5 to 6 minutes. Remove from heat and reserve 1 cup sauce. Stir parmesan into sauce remaining in pan, then stir into mushroom filling.