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Post subject: Couple meals  PostPosted: Jun 09, 2008 - 08:13 AM

Sergeant Major
serves 4

Lamb Chops with Lemon Sauce
Prep: 5 min, Cook: 10 min.

* 4 loin lamb chops, about 6 ounces each, patted dry
* 1-1/2 Tbs. unsalted butter
* 2 tsp. lemon zest
* 2 tsp. capers, drained
* 3 Tbs. fresh lemon juice

Prepare grill or broiler. Season lamb chops with salt and pepper to taste. Place chops 4 inches from heat source and grill or broil 4-6 minutes per side for medium-rare meat. Cook longer if desired. Remove from broiler and let stand 5 minutes. Melt butter in a saucepan over medium low heat. Stir in remaining ingredients. Season with salt and pepper to taste. Serve sauce over lamb chops.

Per serving: calories 416, fat 36.5g, 80% calories from fat, cholesterol 101mg, protein 19.8g, carbohydrates 1.2g, fiber 0.2g, sugar 0.4g, sodium 121mg, diet points 11.8.

The recommended wines are: Pinot Noir, Burgundy, or Chardonnay.

Spinach Fettuccine with Bacon and Mushroom Sauce
Prep: 10 min, Cook: 15 min.

* 3/4 lb. spinach fettuccine
* 2 tsp. olive oil
* 1/2 onion, finely chopped
* 1 clove garlic, crushed
* 2 ounces mushrooms, sliced
* 1-2/3 cups tomato sauce
* 1/4 cup bottled real bacon pieces
* 1/2 tsp. basil
* 2-3/4 Tbs. grated Parmesan cheese

Cook pasta in a large pan of boiling water 10 minutes, or until al dente. Drain. Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion, garlic, and mushrooms 3-4 minutes, or until tender. Add tomato sauce, bacon pieces and basil. Simmer 4-5 minutes, stirring frequently until slightly thickened. Pour sauce over pasta and sprinkle with Parmesan cheese.

Per serving: calories 334, fat 6.6g, 17% calories from fat, cholesterol 7mg, protein 14.5g, carbohydrates 56.9g, fiber 4.5g, sugar 6.7g, sodium 1071mg, diet points 6.8.

The recommended wines are: Chianti, Fumé Blanc, or Pinot Noir.

Garden Squash Sauté

Prep: 10 min, Cook: 5 min.

* 1 tsp. olive oil
* 3/4 lb. zucchini, cut into 1/4 inch slices
* 3/4 lb. yellow squash, cut into 1/4 inch slices
* 3 green onions, sliced
* 1/4 cup chicken stock or water

Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini, yellow squash and onions 2 minutes, stirring frequently. Add stock and salt and pepper to taste. Continue to sauté another 2-3 minutes, or until squash is tender and liquid is evaporated.

Per serving: calories 71, fat 1.6g, 18% calories from fat, cholesterol 0mg, protein 3.3g, carbohydrates 12.9g, fiber 3.7g, sugar 8.5g, sodium 56mg, diet points 1.3.

Easy Fudge Dipped Strawberries
Prep: 10 min, plus chilling time.

* 1 lb. large strawberries, washed and patted dry
* 2/3 cup chocolate fudge topping

Place fruit on a freezer safe plate in the freezer for 15 minutes. Pour topping into a small deep container (e.g., a juice glass). Dip fruit into topping and return to freezer. Chill at least 15 minutes or until chocolate is set.

Per serving: calories 230, fat 8.0g, 29% calories from fat, cholesterol 7mg, protein 3.2g, carbohydrates 41.3g, fiber 3.3g, sugar 30.9g, sodium 75mg, diet points 5.1.

AND here is another,

serves 4

Fettuccine with Smoked Salmon, Vodka, and Dill
Prep: 10 min, Cook: 15 min.

* 1/2 lb. fettuccine
* 2 Tbs. plus 2 tsp. unsalted butter
* 1 cup whipping cream
* 1 Tbs. plus 1 tsp. vodka (optional)
* 5 ounces smoked salmon, diced
* 1 Tbs. plus 1 tsp. fresh dill, chopped
* 1/3 cup grated Parmesan cheese

Cook fettuccine in a large pan of boiling water 10 minutes, or until al dente. Drain well and keep warm. Melt butter in a heavy nonstick skillet over medium heat. Add cream and vodka and bring to a boil. Reduce heat to low and simmer 3-4 minutes, stirring frequently until it begins to thicken. Stir in smoked salmon, dill and salt and pepper to taste. Add fettuccine to skillet and toss gently over low heat until sauce is creamy and coats pasta. Serve sprinkled with Parmesan.

Per serving: calories 718, fat 34.6g, 44% calories from fat, cholesterol 115mg, protein 23.3g, carbohydrates 77.6g, fiber 2.4g, sugar 3.7g, sodium 422mg, diet points 17.3.

The recommended wine is: Chablis.

Prep: 10 min, Cook: 10 min.

* 1 Tbs. olive oil
* 3 cloves garlic, minced
* 4 slices wide country style bread, 1 inch thick, toasted
* 1-1/4 large tomatoes, seeded and cut into 1/4 inch pieces
* 1/4 lb. marinated artichoke hearts, drained and coarsely chopped
* 2/3 cup shredded fat-free mozzarella cheese
* 1/4 tsp. dried basil

Preheat oven to 400°F. Heat oil in a heavy nonstick skillet over medium high heat. Sauté garlic 2 minutes. Brush garlic oil over one side of each slice of toast. Add a layer of tomatoes and a layer of artichoke hearts. Top with cheese and sprinkle with basil. Arrange on a baking sheet and bake 10 minutes.

Per serving: calories 200, fat 8.9g, 37% calories from fat, cholesterol 2mg, protein 10.5g, carbohydrates 23.8g, fiber 2.6g, sugar 3.5g, sodium 544mg, diet points 4.7.

Lobster Salad

Prep: 10 min.

* 1/2 lb. lobster meat or imitation lobster meat
* 1/4 cup fresh mushrooms, sliced
* 1 small yellow or green bell pepper, seeded and sliced
* 2 Tbs. olive oil
* 1/4 tsp. Italian herb seasoning
* 4 lettuce leaves
* 1/4 cup lemon juice
* 2 Tbs. Parmesan cheese

Combine first 5 ingredients in a bowl. Serve on lettuce drizzled with fresh lemon juice and sprinkled with Parmesan cheese.

Per serving: calories 136, fat 7.9g, 52% calories from fat, cholesterol 43mg, protein 13.0g, carbohydrates 3.5g, fiber 0.4g, sugar 1.2g, sodium 259mg, diet points 3.8.

The recommended wine is: Chenin Blanc.

Pea and Summer Squash Soup
Prep: 10 min, Cook: 30 min.

* 4 cups vegetable stock
* 4 summer squash, chopped
* 1 cup frozen peas, thawed
* 1 clove garlic, minced
* 1/2 tsp. thyme
* 3/4 cup lowfat yogurt
* 1 cup seasoned croutons

Combine all ingredients, except yogurt and croutons, in a heavy saucepan over high heat. Season with salt and white pepper to taste. Bring to a boil. Reduce heat to low. Cover saucepan and simmer 30 minutes or until vegetables are soft. Working in batches if necessary, transfer soup to a food processor or blender and purée. Transfer to serving bowls and let cool. Serve at room temperature or chilled with a dollop of yogurt and sprinkled with croutons.

Per serving: calories 148, fat 3.6g, 21% calories from fat, cholesterol 3mg, protein 8.3g, carbohydrates 22.6g, fiber 5.3g, sugar 8.9g, sodium 470mg, diet points 2.7.

Broccoli with Bacon and Pine Nuts
Prep: 5 min, Cook: 10 min.

* 13 ounces broccoli florets
* 2 bacon slices, chopped
* 2 Tbs. plus 2 tsp. pine nuts
* 1 Tbs. plus 1 tsp. fresh chives, chopped

Place broccoli in a steamer basket over boiling water. Cover pan and steam 5 minutes. Heat a heavy nonstick skillet or wok over medium high heat. Add bacon and cook 2 minutes. Add broccoli and pine nuts and stir-fry 3-4 minutes, or until broccoli is just tender. Stir in chives.

Per serving: calories 73, fat 4.5g, 48% calories from fat, cholesterol 3mg, protein 5.1g, carbohydrates 5.5g, fiber 3.0g, sugar 2.2g, sodium 86mg, diet points 1.7.

Bittersweet Chocolate Tart
Prep: 15 min, Cook: 25 min.

* 1 frozen 9 inch pie shell
* 3/4 cup whipping cream
* 1/3 cup milk
* 7 ounces fine dark chocolate, finely chopped
* 1 egg, lightly beaten
* 1 tsp. vanilla extract
* 1/2 tsp. cocoa powder

Preheat oven to 375°F. Bake pie shell according to package directions. Set aside. Bring cream and milk to a boil in a heavy saucepan over medium heat, stirring frequently. Remove from heat. Whisk in chocolate until melted. Transfer pan to sink or larger pan with cold water to cool mixture to almost lukewarm. Stir beaten egg and vanilla into lukewarm chocolate mixture. Whisk until mixed thoroughly. Transfer chocolate filling into pie shell. Bake 12-15 minutes or until edges are firm and center jiggles a little when pan is lightly shaken. Cool and sprinkle with cocoa powder.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 293, fat 21.8g, 64% calories from fat, cholesterol 55mg, protein 3.2g, carbohydrates 24.8g, fiber 1.7g, sugar 15.0g, sodium 125mg, diet points 7.8.

Enjoy, I hope.

_______________________________________________________________ Cheese

Cook, or be cooked. Have a nice day. Smile
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