i subscribe to this yahoo mail group called flylady (
www.flylady.net if you wanna check it out too...another life saver for chaos and hectic-filled homes like mine). anyways, in one of tonights emails from the group was a note about cooking and keeping things simple in the heat of summer yada yada. i didn't think anything of it when i clicked the link, but upon further inspection....WOWSA! below is a sample of the program (i just paid $9.95 for 3 months of menus)..each week you get a menu, grocery list and recipes for 6 days and they are all under 30g of carbs!!!!!! awesome for those of us who are watching carb. she (the owner/reg. dietician) also shows you how to do it vegetarian style if you prefer that. go to
www.menumailer.net if you wanna check it out for yourself but i c/p the sample page in case you didn't feel like clicking.
Here is a sample menu for you to try.
DAY ONE: Warm Chicken Salad with Asian Plum Sauce
DAY TWO: Pasta with Artichokes
DAY THREE: RECIPE RAVE: Mexican Beef Stir Fry
DAY FOUR: Turkey Marsala
DAY FIVE: Easy Poached Salmon with Dilled Cucumbers
DAY SIX: Crockpot Mixed Beans and Turkey Ham
SHOPPING LIST
MEAT:
6 skinless boneless chicken breast halves (about 1 pound)
1 1/2 pounds beef flank steak
6 turkey breast cutlets (or substitute boneless skinless chicken breast if unavailable)
6 salmon fillets
turkey ham (you need 1 1/2 cups, chopped)
CONDIMENTS:
Olive oil
Vegetable oil
White vinegar
Marsala wine (you need ¾ cup)
Balsamic vinegar (you need 1 tablespoon, if substituting for wine)
PRODUCE:
1 head garlic (you need 6 ½ cloves)
3 pounds onions (keep on hand)
1 to 2 lemons (you need 3 tablespoons juice)
Chinese cabbage (you need 6 cups, shredded)
Bean sprouts (you need 1 1/2 cups)
1 bunch green onions
1 bunch parsley
2 medium red bell peppers
3 jalapeno peppers (optional)
Mushrooms (you need 12 ounces, sliced)
Dill weed (you need (you need 3 tablespoons, chopped)-or you can use dried dill weed
2 medium cucumbers
1 bunch carrots (you need 3/4 cup, diced)
1 bunch celery (you need 3/4 cup, diced)
1 medium tomato
**1 to 2 bags baby carrots (2 meals)
**2 bags washed spinach-baby is best, if available (2 meals)
**2 heads lettuce -not Iceburg, zero nutrition (2 meals)
**Red potatoes (1 meal)
**Asparagus (1 meal)
**Yellow squash (1 meal)
CANNED GOODS:
1 16-oz. cans purple plums in juice
3 cans chicken broth or vegetable broth
1 small jar oil-packed sun-dried tomatoes (if available, or canned diced tomatoes, you need 1/4 cup)
1 14-oz. can Artichoke hearts
White grape juice (you need 3/4 cup, if substituting for wine)
SPICES:
Ginger
Crushed red pepper
Cumin
Oregano
Dill weed (if not using fresh)
Parsley flakes
Thyme
DAIRY CASE:
1 wedge Romano cheese (you need 1 tablespoon, grated)
**Eggs (for corn bread mix, if using)
DRY GOODS:
6 ounces rigatoni pasta (you need 2 cups, uncooked)
brown sugar (you need 3 teaspoons, packed)
cornstarch (you need 1 teaspoon)
1 pound brown rice ( 2 pounds, if using **Serving Suggestions)
dry beans-your choice (you need 1 cup)
baking soda (you need 1/2 teaspoon)
sugar (you need 2 1/4 teaspoons)
**1 package corn bread mix (or make homemade or get in bakery)
BAKERY
**cornbread (if not using a mix or not making homemade)
VEGETARIAN:
1 to 2 packages extra firm tofu
1 to 2 packages veggie patties (Morningstar, Garden Burger or Boca Burger are good)
1 to 2 15-oz. cans black beans
Warm Chicken Salad with Asian Plum Sauce
Serves 6
3 teaspoons olive oil
6 skinless boneless chicken breast halves
1 (16 ounce) can purple plums in juice -- rinsed, drained and pitted
1 1/2 tablespoons lemon juice
3 teaspoons packed brown sugar
1/4 teaspoon ground ginger
1/8 teaspoon crushed red pepper
2 cloves garlic
6 cups shredded Chinese cabbage
1 1/2 cups bean sprouts
2 tablespoons thinly sliced green onion with top
Heat oil in a skillet over medium heat. Cook chicken breast halves, turning once, about 10 minutes or until done. Place remaining ingredients except cabbage, bean sprouts and green onion in blender or food processor. Cover and blend on high speed or process about 30 seconds or until smooth. Heat sauce if desired. Arrange cabbage, bean sprouts and green onion on 6 serving plates. Top with chicken. Spoon plum sauce over chicken.
Per serving: 222 Calories (kcal); 4g Total Fat; (15% calories from fat); 30g Protein; 2g Fiber; 18g Carbohydrate; 68mg Cholesterol; 126mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates
SERVING SUGGESTIONS: Serve with a side of brown rice and a bowl of baby carrots.
VEGETARIANS: Use tofu in place of the chicken. Cooking time will be less.
Pasta with Artichokes
Serves 6
2 cups uncooked rigatoni pasta (6 ounces)
1 tablespoon chopped fresh parsley
1 tablespoon olive oil
2 cloves garlic -- finely chopped
3/4 cup chicken broth
2 tablespoons finely chopped oil-packed sun-dried
tomatoes - drained (use 1/4 cup diced tomatoes if unavailable)
1 teaspoon cornstarch
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1/4 teaspoon pepper
1 (14 ounce) can artichoke hearts -- drained
1 tablespoon grated Romano cheese
Cook pasta according to package instructions. In the meantime--
Heat oil in skillet over medium-high heat. Cook garlic in oil, stirring frequently, until golden. Shake broth, tomatoes, cornstarch, salt, red pepper and pepper in tightly covered container. Gradually stir into garlic. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in artichokes. Toss with pasta. Sprinkle with cheese.
Per serving: 176 Calories (kcal); 4g Total Fat; (17% calories from fat); 7g Protein; 4g Fiber; 30g Carbohydrate; 1mg Cholesterol; 270mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
SERVING SUGGESTIONS: A big spinach salad should do it.
RECIPE RAVE: "I hope to see Mexican Beef Stir Fry again. That was one of my family's favorites!" Bettina
Mexican Beef Stir Fry
Serves 6
1 1/2 pounds beef flank steak
3 tablespoons vegetable oil
1 1/2 teaspoons ground cumin
3/4 teaspoon dried oregano leaves
3 cloves garlic -- crushed
1 red bell pepper -- cut in thin strips
1 medium onion -- cut in thin wedges
3 jalapeño peppers* -- thinly sliced (OPTIONAL)
3 cups brown rice, cooked
Cut beef steak into 1/8 inch thick strips.
Combine oil, cumin, oregano and garlic; reserve half.
Heat half the seasoned oil in large nonstick skillet over medium-high heat. Add bell pepper, onion and jalapeño pepper; stir-fry 2 to 3 minutes or until crisp-tender. Remove and reserve.
In same skillet, stir-fry beef strips (1/2 at a time) in remaining oil 1 to 2 minutes. Return vegetables to skillet and heat through.
Serve beef mixture over brown rice.
Per serving: 395 Calories (kcal); 20g Total Fat; (45% calories from fat); 25g Protein; 3g Fiber; 28g Carbohydrate; 58mg Cholesterol; 83mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
SERVING SUGGESTIONS: Serve with a big green salad.
VEGETARIANS: Substitute a can of drained black beans (or two cans) for the beef-add toward the end of cooking time and heat through.
Turkey Marsala
Serves 6
6 turkey breast cutlets (or substitute boneless skinless chicken breast if unavailable)
3 tablespoons olive oil -- divided
12 ounces mushrooms -- sliced
1 1/2 cups sliced onion
3/4 cup Marsala wine (or substitute white grape juice with a tablespoon of balsamic vinegar)
1 1/2 tablespoons chopped parsley
Heat 1 tablespoon of the olive oil in a large skillet over high heat until hot; add turkey. Cook 1 to 2 minutes each side; remove from skillet and keep warm. Add remaining oil, mushrooms and onions to skillet; cook and stir 5 minutes. Reduce heat to low; add wine and simmer uncovered 2 minutes. Return cutlets to skillet, coat with sauce; sprinkle with parsley.
Per serving: 185 Calories (kcal); 8g Total Fat; (43% calories from fat); 19g Protein; 1g Fiber; 5g Carbohydrate; 45mg Cholesterol; 165mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
SERVING SUGGESTIONS: Serve with red potatoes, steamed asparagus and baby carrots.
VEGETARIANS: Substitute veggie patties for the turkey. Follow directions, but cooking time will be less.
Easy Poached Salmon with Dilled Cucumbers
Serves 6
6 salmon fillets
1 1/2 tablespoons chopped fresh dill weed
OR
3/4 teaspoon dried dill weed
1/4 teaspoon salt
1/4 cup water
1 1/2 tablespoons lemon juice
Dilled Cucumbers -- (recipe follows)
DILLED CUCUMBERS
1 1/2 medium cucumber -- peeled
1 1/2 tablespoons chopped fresh dill weed
OR
1 1/2 teaspoons dried dill weed
1 1/2 tablespoons white vinegar
2 1/4 teaspoons sugar
1/4 teaspoon salt
Place fish in a skillet. Sprinkle with dill weed and salt. Pour water and lemon juice into skillet. Heat to boiling; reduce heat. Cover and cook 5 to 10 minutes or until fish flakes easily with fork (cooking time can greatly vary depending on the thickness of the fish). Meanwhile, prepare Dilled Cucumbers. Serve the Dilled Cucumbers over fish.
DILLED CUCUMBERS:
Cut cucumber lengthwise in half; seed and cut into thin slices. Mix cucumber and remaining ingredients in 1 1/2-quart saucepan. Cook over high heat 1 to 2 minutes, stirring frequently, until cucumber is crisp-tender.
Per serving: 215 Calories (kcal); 6g Total Fat; (25% calories from fat); 34g Protein; 1g Fiber; 4g Carbohydrate; 88mg Cholesterol; 338mg Sodium
Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
SERVING SUGGESTIONS: Serve fish on a bed of lightly steamed spinach, brown rice on the side and sautéed yellow squash.
VEGETARIANS: Use tofu in place of fish and sauté instead of poach. Follow the recipe for the Dilled Cucumbers and serve with Serving Suggestions above.
DO AHEAD TIP: Soak beans for tomorrow's meal.
Crockpot Mixed Beans and Turkey Ham
Serves 6
1 cup dry beans - mixed, your choice
3/4 cup carrots -- diced
3/4 cup celery -- diced
3/4 cup onion -- chopped
1 1/2 cups turkey ham -- chopped
2 cans chicken broth -- or veggie broth
1 1/2 tablespoons parsley flakes
1/4 teaspoon thyme
1/2 teaspoon baking soda
salt and pepper, to taste-- after beans are cooked
Cook beans on high for four hours in crockpot (or until beans are tender). Add remaining ingredients and cook 2-3 more hours until done. Add more water as needed.
Per serving: 223 Calories (kcal); 4g Total Fat; (16% calories from fat); 21g Protein; 10g Fiber; 26g Carbohydrate; 33mg Cholesterol; 1026mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
SERVING SUGGESTIONS: Serve with cornbread and a big green salad.
VEGETARIANS: Skip the ham and you're there!
just found a lifesave in menumailer.net (lower carb recipes & menues) 
