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MONDAY
Black-eyed Pea and Smoked Ham Soup
TUESDAY
Chinese Chicken Salad
WEDNESDAY
Veal Scallops
THURSDAY
Whole Wheat Pasta With Roasted Fall Vegetables
FRIDAY
Spicy Shrimp With Grits
good food fast
MONDAY
black-eyed pea and smoked ham soup
(See picture on previous page.)
Servings: 4
Prep time: 3 minutes
Cooking time: 12 minutes
1 tablespoon olive oil
1 cup chopped onion
½ cup chopped celery
1 cup sliced baby carrots
8 ounces cooked turkey ham, diced or torn into pieces
2 cups prewashed baby spinach
15-ozcan black-eyed peas, drained and rinsed
4 cups low-sodium chicken broth
¼ teaspoon salt (optional)
¼ teaspoon ground black pepper
1 teaspoon red-pepper flakes
In large saucepan, neat olive oil. Add onion, celery and carrots. Cook until soft, about 3 minutes. Add ham and spinach; cook until spinach wilts, about 3 minutes. Add black-eyed peas, chicken broth, salt, black pepper and red-pepper flakes. Bring to boil, simmer 5 minutes. Delicious served with crusty bread and whole-grain crackers.
Per serving: 242 calories, 8 grams fat, 41 milligrams cholesterol, 852 milligrams sodium, 24 grams carbohydrate, 20 grams protein.
TUESDAY
chinese chicken salad
Servings: 4
Prep time: 10 minutes
Dressing:
2 tablespoons vegetable oil
1 tablespoon sesame oil
1 teaspoon sugar
2 tablespoons red-wine vinegar
1 tablespoon low-sodium soy sauce
Salad ingredients:
1 red bell pepper, sliced thin
¼ pound snow pea pods, strings removed, cut diagonally in half (about 1 cup)
2 cups shredded Chinese cabbage (Napa)
2 cups cut or torn romaine or other lettuce
½ cup shredded carrots
3-oz can chow mein noodles
2 stallions (green onions), sliced
2 tablespoons chopped fresh cilantro
8-oz can Mandarin orange segments, drained, optional
½ cup toasted sliced almonds
1 pound cooked chicken breasts, sliced
In small bowl, beat together dressing ingredients until well blended. In large bowl, combine all salad ingredients except chicken. Drizzle salad with dressing; toss...