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Meatless Monday: Spaghetti Squash Gratin
- 1 cup low-sodium chicken broth
- 1 cup whole milk
- 2 garlic cloves, smashed and peeled
- 3 tablespoons all-purpose flour
- 1 tablespoon unsalted butter
- 1 to 2 anchovy fillets, chopped
- 3 teaspoons chopped fresh sage leaves
- 5 cups Roasted Spaghetti Squash
- Coarse salt and ground pepper
- 3/4 cup fresh breadcrumbs
- 2 tablespoons grated Parmesan
- Preheat oven to 375 degrees. In a small pot, bring broth, milk, and garlic to a boil over medium-high and cook 1 minute. Pour into a medium bowl, then slowly add flour, whisking constantly. In pot, melt butter over medium. Add anchovies and 2 teaspoons sage and cook, stirring, 1 minute. Return broth mixture to pan, bring to a simmer, and cook until thickened, 6 minutes. Discard garlic.
- Add squash to sauce and season with salt and pepper. Transfer to a 2-quart shallow baking dish. In a small bowl, combine 1 teaspoon sage, breadcrumbs, and Parmesan and sprinkle over squash. Bake until top is golden brown and mixture is bubbling at edges, 20 to 25 minutes.Tuesday: Asian Flank Skewers with Asparagus and Black Lentils
Calories: 150 • Fat: 7.1 g • Carb: 2.0 g • Fiber: 0.1 g • Protein: 17.9 g •
• 1 1/2 lbs flank steak, sliced thin
• 1 1/2 cups reduced sodium soy sauce
• 2 cloves minced garlic
• 1 tsp fresh ginger
• 1 tsp sesame oil
3 chopped green onions
1 lime, juice of
Soak wooden skewers in water about 30 minutes to prevent burning. Thread the sliced steak onto the skewers ( I weaved it on). Marinate the steak in all the ingredients for at least 1 hour or overnight. Heat your grill or grill pan to high heat; when hot grill a few minutes on each side until browned and cooked though. In a skillet drizzle olive oil and add trimmed asparagus spears. Sautee till bright green and add a pinch of salt and 2-3 sliced garlic cloves. Sautee for 3-5 more minutes. Add 2 c. water to a pot and bring to a boil. Add 1 tsp salt and 1/2c. black lentils ( or green or brown). Cover and cook about 20 minutes till water is absorbed.
Wednesday: Stuffed Cabbage Casserole
Calories: 250.9 • Fat: 11.3 g • Protein: 16.9 g • Carb: 23.8 g • Fiber: 5.5 g
• 2 tsp olive oil, divided
• 1 lb. 95% lean ground beef
• 1 large onion, chopped fine
• 1 tbsp finely minced garlic
• 1/2 tsp. dried thyme
• 1 tsp sweet Hungarian Paprika
• salt and fresh ground black pepper to taste
• 1 1/2 heads green cabbage, coarsely chopped
• 1 can (14.5 oz.) petite dice tomatoes with juice
• 1 can (15 oz.) tomato sauce
• 1/4 cup water
• 2 cups cooked brown rice
• 2 cups low-fat mozzarella cheese
Preheat oven to 350°F. Spray a large glass casserole dish with non-stick spray. Heat a large frying pan on medium heat; add ground beef and cook until it’s browned and cooked through, breaking it apart as it cooks. Remove ground beef and set aside. In the same pan, add 1 tsp olive oil, chopped onion and cook over medium heat until the onion is translucent and starting to brown, about 5 minutes. Add the minced garlic, dried thyme, and paprika and cook about 2 minutes more. Then add the diced tomatoes with juice, tomato sauce, and ground beef. Add water to the pan. Simmer until it’s hot and slightly thickened, about 15-20 minutes. While it simmers, cut cabbage in half, cut out the core, and remove outer leaves; chop the cabbage coarsely into 1 inch pieces. Heat remaining olive oil in a large frying pan or dutch oven; add the cabbage and cook over medium-high heat until the cabbage is wilted and about half cooked. Season with salt and fresh-ground black pepper. When the meat and tomato sauce mixture has cooked and thickened a bit, stir in the 2 cups of cooked rice and gently combine. Spray casserole dish with non-stick spray and the layer half the cabbage, half the meat mixture, remaining cabbage, and remaining meat mixture. Cover tightly with foil and bake 40 minutes, or until the mixture is just starting to bubble on the edges. Remove foil and sprinkle on cheese Bake uncovered an additional 20 minutes, or until the cheese is melted and starting to slightly brown. Serve hot.
Thursday: Honey-Ginger Glazed Tilapia
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated ginger root
2 teaspoons minced or pressed garlic
2 teaspoons olive oil
4-6 4-ounce tilapia fillets (or other favorite fish)
Creamy Dipping Sauce
6 ounces fat-free plain Greek yogurt
1 small clove garlic, minced or pressed
1/2 teaspoon grated ginger root
1 1/2 teaspoons soy sauce
2 tablespoons chopped green onions
Juice of 1 small, juicy lime (about 2 tablespoons)
1 teaspoon lime zest
Sriracha sauce to taste (1/8-1/4 teaspoon will suit most tastes)
1/2 teaspoon kosher salt
Optional: 1-2 teaspoons finely minced cilantro
Whisk together the honey, soy sauce, vinegar, ginger, garlic, and olive oil. Marinate the fish in the mixture for 20 minutes-1 hour.
While the fish is marinating, whisk together the creamy sauce ingredients. Refrigerate until ready to serve.
Heat a grill pan over medium heat and brush with vegetable oil or spray with non-stick cooking spray. Cook the fish for 4-6 minutes per side or until it flakes easily with a fork. Serve immediately with the dipping sauce alongside steamed veggies and brown rice.
Friday: Bacon and Egg Salad
• Splash of white wine vinegar
• 2 eggs
• About 4 ounces trimmed frisee
• 3 slices bacon, cut into small pieces
• About 3 tablespoons red wine or balsamic vinegar
• 1 to 2 tablespoons olive oil
• Fleur de sel and freshly ground pepper
Bring a shallow pan of water to a boil. Add the white wine vinegar. Reduce the heat to a simmer and stir to get the liquid moving in one direction, like a whirlpool. Break in the eggs, one at a time. Poach until the white is set, but the yolk still runny inside, 2 to 3 minutes. Lift them out with a slotted spoon, and set them on paper towel to drain. (You can trim the edges a little if you want to). Turn off the water, and cover to keep warm for reheating the eggs.
Wash the frisee and spin dry. Fry the bacon in a saute pan or wok until crisp, about 5 minutes. Deglaze the pan with the red wine vinegar and boil to reduce to about 2 teaspoons. Add enough oil to make a dressing. Toss the frisee in the pan for a few seconds just to coat; don’t let it wilt. Divide among 2 plates and season with fleur de sel and pepper. Reheat the eggs in the water for a second or two, lift out, drain and set alongside each salad. Season, and serve. Serve with an english muffin or toast.