August 29th –September 3rd
Sunday – Honey Mustard Salmon and Roasted Asparagus
Monday – Red beans with orzo salad
Tuesday – Center Cut Pork Chops with an Apricot Glaze
Wednesday – Creamy Zucchini Linguini
Thursday – Salsa-Fied Turkey and Rice
Friday – Cajun Steak Sandwich w/Sweet Potato Fries
Saturday – Swiss Enchiladas
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Sunday: Honey Mustard Salmon and Roasted Asparagus
Ingredients
1 lb of wild salmon (1” thick)
2 tbs. Dijon Mustard
2 tbs. honey
Salt
Pepper
1/2 lb fresh asparagus
1 tbs. olive oil
Salt
Pepper
1/8 C breadcrumbs
1 tbs. parmesan cheese
Directions for salmon
Preheat oven to 375 degrees. Wash salmon and place in a baking pan. Season with salt and pepper and set aside.
Mix the mustard and honey and pour over salmon.
Bake for 20 minutes.
Directions for asapargus
Wash asparagus and trim 3 inches off the bottoms. Place in a baking pan. Add 1/2 tbs. of olive oil, and roll the asparagus around so they all are glazed in the olive oil. Season with salt and pepper.
Toss breadcrumbs with remaining olive oil and parmesan cheese. Sprinkle over asparagus. Place in oven with salmon when the salmon has about 15 minutes left to bake.
Makes 2 servings
Recipe from the cookbook, What to Eat with IBD, by Tracie Dalessandro MS RD CDN.
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Monday: Red Beans with Orzo Salad
Ingredients
14-ounce can chicken broth
1 1/2 C water
1 1/3 C dried orzo pasta (rosamarina)
1/4 C finely chopped onion
1 tsp. dried Italian seasoning, crushed
15-ounce can red beans or pinto beans, rinsed and drained
1 oz. prosciutto or cooked ham, cut into thin strips (about 1/3 cup)
2 Tbs. snipped fresh flat-leaf parsley
1/3 C finely shredded Parmesan cheese
Directions
In a medium saucepan, combine chicken broth and the water; bring to boiling. Stir in uncooked orzo, onion, and herbes de Provence. Return to boiling; reduce heat. Simmer, uncovered, for 12 to 15 minutes or just until orzo is tender and most of the liquid is absorbed, stirring often.
Stir in drained beans, prosciutto or ham, and parsley; heat through. Top individual servings with Parmesan cheese. Makes 4 servings.
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Tuesday: Center-Cut Pork Chops with Apricot Glaze
Ingredients
1 lb boneless center-cut pork chops (4 chops, 1” thick)
Salt and Pepper
2 Tbs. olive oil
1 Tbs. Dijon mustard
1/3 C apricot preserves
3 Tbs. balsamic vinegar
*There are two different I’ve prepared this dish. Here are directions for both.
Directions #1
Wash and dry pork chops and season with salt and pepper.
In a large skillet, brown chops on both sides in olive oil over medium heat. Remove from pan, but leave the drippings.
While the pan is still hot, add balsamic vinegar and reduce it for 2 minutes. Add mustard and preserves to pan and whisk together.
Place pork chops back in pan and continue to cook over low heat for 15 minutes or until internal thermometer read 165 degrees. Serve on platter topped with sauce.
Directions #2
Preheat oven to 350 degrees.
Wash and dry pork chops, place in a baking pan and season with salt and pepper.
In a small saucepan, reduce the balsamic vinegar over medium heat for about 2 minutes. Add mustard and preserves and whisk together until fairly smooth. Pour over pork chops.
Bake for 15 minutes.
Makes 4 servings.
Recipe from the cookbook, What to Eat with IBD, by Tracie Dalessandro MS RD CDN.
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Wednesday: Creamy Linguine with Red Pepper and Zucchini
Ingredients
1/4 C. olive oil
1 large zucchini, diced
1 large sweet red pepper, diced
2 cloves garlic, minced
1/2 tsp. salt
1/8 tsp. crushed red pepper flakes
1 (12 oz.) package linguine pasta
1 C. 2% milk
2 Tbs. chopped fresh parsley
1 C. freshly grated Parmesan cheese
*You could also add 2 cooked, diced chicken breasts for protein.
Directions
In a large skillet, heat oil in a large skillet over medium heat. Add zucchini, red pepper and garlic to hot oil, and season with salt and red pepper flakes. Cook, turning occasionally, until zucchini and pepper are slightly browned on all sides, about 20 minutes.
Meanwhile, bring a large pot of generously salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside.
Stir milk into zucchini, and simmer until it is reduced by about half, about 10 minutes. Add pasta to skillet, and stir well. Sprinkle parsley and 1/2 C. Parmesan over the top, and toss. Garnish with remaining
Makes 6 servings.
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Thursday: Salsa-Fied Turkey and Rice
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Friday: Cajun-Steak Sandwiches and Sweet Potato Fries
Ingredients
20 oz. pkg. frozen french-fried sweet potatoes
8 oz. trimmed rib-eye steaks or boneless beef top steak, cut 1/2 inch thick
3 tsp. Cajun or blackening seasoning
1/4 C mayonnaise
1 Tbsp. ketchup
1 tsp. molasses
2 ciabatta rolls, split and toasted
1 tomato, sliced
Sliced green onion (optional)
Directions
Heat oven to 400 degrees F. Spread sweet potatoes in 15x10x1-inch baking pan. Season lightly with salt and pepper. Bake 18 to 20 minutes.
Meanwhile, cut steaks in half crosswise. Coat both sides of steaks with 1-1/2 tsp. seasoning. Heat a cast
iron or heavy skillet over medium-high heat. Cook steaks in hot skillet for 3 to 5 minutes on each side.
In a small bowl combine mayonnaise, ketchup, molasses and remaining seasoning.
Place one steak on each roll half. Top with some of the sauce tomato slice, and green onion. Serve remaining sauce with fries.
Makes 4 Servings
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Saturday: Swiss Enchiladas
Ingredients
Cooking spray
1 1/2 C chopped onion
2 large cooked chicken breasts, diced
2 garlic cloves, minced
2 (4.5-ounce) cans diced green chiles, undrained
1 (14.5-ounce) can petite diced tomatoes, undrained
2 C 2% reduced-fat milk
2 Tbs. all-purpose flour
1/4 tsp. salt
6 to 9 flour tortillas
1 C shredded Swiss cheese, divided
Directions
Preheat oven to 350°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; cook 5 minutes or until tender, stirring occasionally. Stir in chicken, garlic, chiles, and tomatoes. Reduce heat, and simmer 7 minutes or until liquid evaporates. Set aside.
Combine milk and flour in a small saucepan over medium-high heat; cook 5 minutes or until mixture thickens, stirring constantly with a whisk. Stir in salt.
Warm tortillas in microwave. Spoon about 1/2 cup chicken mixture and about 2 1/2 tablespoons cheese down center of each tortilla; roll up. Arrange filled tortillas in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Pour milk mixture over tortillas, and top evenly with remaining 1 cup cheese. Bake at 350° for 25 minutes or until cheese is bubbly. Remove from oven.
Preheat broiler. Broil casserole for 3 minutes or until cheese begins to brown.
Makes 6 servings. (Actually, I think it makes about 9 tortillas, depending on how much filling you put in.)
