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Healthy Menu for May








1
Lunch
Moroccan Chicken salad pita

Dinner
Tofu Tikki Masala,  rice

2

Dinner
Peruvian Lima Bean Stew
3


Dinner
Pasta in Pink Sauce
4

Lunch
Italian Caesar Salad 

Dinner
Shrimp, 
Broccoli with Lemon Vinaigrette



Dinner
Fish and Fruit Tacos

6


Dinner
Baked Chicken,
Sweet Potatoes
7

Lunch
Mediterranean Quinoa Salad

Dinner
Pasties


Lunch
Epanadas

Dinner
Moroccan Butternut-Chickpea Stew,



Lunch
Quesedillas

Dinner
Chopped Kale Salad with Creamy Yogurt Dressing
10


Dinner
Lemon Ricotta Pasta
11
Lunch

Dinner
Asian Grilled Fish
Fruity Slaw

12

Dinner
Creamed Kale and Spinach Casserole
13 


Dinner
Red Beans and Coconut Rice Garlicy Kale
14
Lunch
Roasted beet salad with orange Shallot Dressing 
Dinner
Why the Cleric Fainted
Gingered Sweet Potatoes 
15 

Lunch
Hummus, corn chips, Vegetable tray

Dinner
Fruit and Fish Tacos, Reg. Tacos

16
Lunch


Dinner
Penne with Tomato and Eggplant, 

17 

Lunch 
Nachos

Dinner
Cuban Style Pork Chops, Spanish Rice, Sweet and Spicy Cucumbers

18

Dinner
Quentin's Birthday Choice
19 

Lunch
Dinner
Quiche,

20

Dinner
Rice Salad with Edamame 
21 

Lunch

Dinner
Chicken Tacos, 

Strawberries and Cream
22 


Dinner
Spaghetti Aglio,

23

Lunch

Mediterranean Salad 

Dinner
Mushroom Masala,
rice,
24

Lunch
Caprese Grilled Cheese, 

Tomato Soup 

Dinner
Old Bay Salmon Cakes
25

Lunch
Bahn Mi Bowls

Dinner
Shiskabobs or Satay
Steamed Greens with Corn and Tomato
26 

Lunch
Asian Walnut Wraps

Dinner
Cauliflower Steaks with Olive Relish

27
Lunch
Egg Salad,


Dinner
Stuffed Shells Two Ways, 
garlic bread, salad
28 
Lunch
Tortilla Pizzas

Dinner
Southwestern salmon with Wheatberries 
29
Lunch
Berry Salad 

Dinner
Roast chicken, Barley Pilaf, cucumber and beet salad 
30
Lunch


Dinner
Sam's Birthday Choice
31

Dinner
Hawaiian Pork Tacos 
Mother's Day

Memorial Day





Healthy April Menu










Lunch

Dinner
Butternut Squash Linguine 
Lunch

Dinner
Indian Spiced Vegetable Stew


Lunch

Dinner
Black-eyed Peas and Pasta, salad, garlic bread


4

Lunch

Dinner




Lunch


Dinner


6

Lunch

Dinner
Malaysian Honey-Turmeric Chicken, Rice, Moroccan White Bean Tagine, crusty bread


Lunch

Dinner




Lunch
Epanadas

Dinner
Curried Mango Chicken, Rice Salad with Edemame  


Lunch
Pasta Salad

Dinner
Black Bean Picadillo

10

Lunch
Confetti Salad 

Dinner
Crockpot Vegetarian Lasagn salad
11 

Lunch
Chopped Salad

Dinner


12 


Dinner


13 

Lunch


Dinner
Southwest Mango-Fish Tacos




Dinner
Ricotta Pie, 
Garlicy Kale

15 

Lunch
 
Dinner 

Mushroom Stroganoff, whole wheat egg noodles
16 

Lunch


Dinner

Spicy Mushroom Rice
17 

Lunch

Dinner
Persian Beef Kabobs, rice, 
18
Lunch

Dinner
Baked Chickpeas, pita chips, cucumber salsa, Greek Yogurt sauce
19
Lunch


Dinner
Ranch-Style Beans in the Crockpot, Cornbread or rolls
20 

Lunch


Dinner
21
Lunch

Dinner
Louisiana Red Beans and rice

22 

Lunch

Dinner
Miso Kale Salad with Miso Roasted Tofu

23

Lunch
Picnic Lunch

Dinner
Chili
Cornbread or Garlic Bread, Salad

24

Lunch

Dinner
Turmeric Chicken, rice, Vegetarian egg rolls
25

Lunch


Dinner
Mustard Glazed Salmon with Lentils, rice, asparagus
26 

Lunch

Dinner
Butternut Squash and Spinach Couscous
27 

Lunch
Turmeric egg salad 

Dinner



28 

Lunch


Dinner
Garbanzo Bean Soup, rolls

29 

Lunch

Dinner
Shrimp Scampi, rice
30 
Lunch

Dinner
Chili Relleno Casserole, 







Moroccan Chicken Salad Pita

Grilled chicken chunks
Spring lettuce mix
Kalamata olives
Tomatoes
Roasted Red Peppers
Lemon Yogurt Dressing
Pita bread


Source: Chesapeake College cafeteria 

Italian Ceasar Salad

Romaine Lettuce
Kale
Red onion
Tomatoes
Garbanzo Beans
Smoked ham
Parmesan Cheese
Sun dried Tomato
Basil
Caesar Dressing

180 calories, 23g carbs, 15g protein,  5g fat, 6g fiber

Source: Chesapeake College cafeteria

Hawaiian Pork Tacos

1 1/2-2 1/2 lb. Pork shoulder, trimmed
1-2 Tab. Liquid smoke
Salt, to taste
1/2 fresh pineapple
1 (15 oz.) can black beans
Fresh salsa (onion, tomato, jalapeño, cilantro)
Chopped cilantro, Jalapeño slices, lime slices (optional)
16 Corn or wheat tortillas

Place pok in slow cooker and pour liquid smoke on it and sprinkle with salt. Cook on high 5-6 hours or low for 10-12 hours. (You may need to add a small amount of water to the bottom of the Crockpot.)

Shred pork. Grill pineapple 3 min. per side. Dice.

Optionally,  heat black beans, or they can be served room temperature.

Serve all the ingredients in a tortilla. Top with a squeeze of lime juice, if desired.

Modified from the recipe at First for Women, 3/6/17 issue.

Per 2 tacos: 340 Calories,  30g Carbohydrates, 40g Protein, 4g Fiber, 6g Fat

Asian Walnut Wraps

1/4 cup sweet chili sauce
1/4 cup rice vinegar
1 diced cucumber  (2/3-1 cup)
2/3-1 cup matchstick carrot pieces
2/3-1 cup halved red grapes (green are ok too)
2/3 cup shredded red cabbage
1 cup walnut pieces
2 green onions, thinly sliced
Fresh cilantro leaves
Wraps, butter lettuce or Belgian endive leaves or tortillas.

Mix everything together except the cilantro and walnuts. Let sit 10 minutes.  Fold in walnuts.  Serve in wraps, flour tortillas or butter lettuce or Belgian endive leaf cups. Sprinkle with cilantro leaves.

Source : Modified from recipe Walnut Bahn Mi Lettuce Wraps at Walnuts.org

Butternut Squash Linguine

2 Tab. Olive oil
1 med. Yellow Onion,  diced
2 cloves garlic,  minced
1/8-1/4 tea. Red Pepper Flakes
Salt and Pepper, to taste
1 Tab. Fresh herbs, such as Sage, Rosemary or Thyme (single herb, or mixed)
3 cups diced Butternut Squash (about 2 lbs.)
2 cups Vegetable Broth
1 cup heavy cream or Half and Half
12-16 oz. Linguine or Fettuccine Noodles, whole wheat, if possible
Shredded Parmesan Cheese

Saute onion and garlic in Olive oil until soft. Add spices and herbs and sauté a few minutes. Add Squash and sauté 10 minutes. Add Broth and simmer 15-20 minutes, until squash is soft and liquid is reduced. Let squash cool while you cook the pasta according to package directions.

Puree squash until smooth. Reheat until warm. Add Cream and heat until warm. Serve sauce over noodkes. Top with shredded Parmesan Cheese.

Source: Modified from the recipe at Cookie and Kate

Sesame Noodles with Broccoli and Almonds

TO MAKE THE NOODLES:
1 pound (16 oz.) uncooked linguine (or any noodles, such as rice noodles, soba noodles, lo mein noodles, etc.)
1 tablespoon peanut or vegetable oil
3-4 cups chopped broccoli florets (about 1 medium head of broccoli)
4 cloves garlic, peeled and thinly-sliced
salt and pepper
1/2 cup chopped  Almonds (I used the Blue Diamond Wasabi and Soy Sauce variety)
1 batch Sesame-Soy Vinaigrette (see below)
optional garnishes: thinly-sliced green onions, toasted sesame seeds, coarsely-ground black pepper, crushed red pepper flakes

Cook noodles al dente in a large stockpot of salted water according to package instructions. Drain, and set aside.
Meanwhile, as the pasta is cooking, heat oil in a large saute pan over medium-high heat. Add the broccoli florets and season with a few pinches of salt and pepper. Saute, stirring once a minute or so, for 4-5 minutes until it is slightly charred around the edges and cooked through. Stir in the garlic and continue sauteing for 1-2 minutes, stirring frequently, until the garlic is cooked and fragrant. Remove from heat and set aside.
When the pasta is drained, return it to the large stockpot, and stir in the cooked broccoli and garlic, almonds, and sauce until everything is evenly combined.
Serve immediately, topped with your desired garnishes. Or refrigerate the noodles in a sealed container for up to 3 days. (This dish is also awesome when served chilled.)

SESAME-SOY VINAIGRETTE
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
1/2 teaspoon freshly-cracked black pepper
1/2 teaspoon ground ginger
1/2 teaspoon sriracha or hot chili oil

Whisk all ingredients together until combined. Set aside.

source: Gimme Some Oven