Le Menu (April 17-23)

Most of this week's menu is from the latest Good Housekeeping magazine.
Mostly because I was too lazy to come up with anything else.
And because there were purty pictures.

Click on "read more" for the recipes.

BAKED FISH AND CHIPS (464 calories)

Serves 4 (ha ha!)

Ingredients

• 1 1/2 lb Yukon gold potatoes (about 4), cut in half lengthwise, then each half cut into 4 wedges
• Salt
• 1 1/2 lb firm fillets of whitefish such as tilapia (thawed if frozen)
• 1/2 cup all-purpose flour
• 2 large eggs, beaten
• 1 1/2 cups crushed cornflakes (from about 3 cups of cornflakes)

Directions

1. Arrange two racks in top and bottom thirds of oven and preheat to 450.  Line two rimmed baking sheets with heavy-duty foil.  Mist one sheet with cooking spray.  Top second sheet with a wire rack and mist rack with cooking spray.
2. Arrange potatoes on first baking sheet, coat with a layer of cooking spray and sprinkle with salt.  Bake in bottom third of oven until undersides are golden, 15-20 minutes.
3. While potatoes are baking, sprinkle both sides of fish with salt, dredge in flour and dip into eggs, letting excess drip off.  Coat fish with crushed cornflakes.  Place on wire rack on second baking sheet.  Mist fish with cooking spray.  
4. Turn potatoes and return to bottom third of oven.  Place fish in top third of oven.  Bake until potatoes are golden on both sides and fish is cooked through, about 15 minutes longer.  Serve immediately.  

BANANA BOATS (176 calories)

Serves 4 (bwa ha ha!)

Ingredients

• 4 small bananas
• 1/3 cup semi-sweet chocolate chips
• 1/2 cup miniature marshmallows

Directions

1. Preheat oven to 300.  Slit each banana lengthwise through one side of peel, taking care not to cut all the way through banana.  Stuff each slit with chocolate chips and marshmallows.  
2. Wrap each banana in aluminum foil, place upright on a baking sheet and bake until chocolate and marshmallows have melted, 10-15 minutes.  Unwrap and serve immediately.

COUSCOUS WITH CHICKEN, CHICKPEAS AND APRICOTS (581 calories)

Serves 4 (You're killing me!)

Ingredients

• 1 1/2 cups low-sodium chicken broth
• 1 cup couscous
• Salt
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 1/2 tsp cumin
• 2 cups shredded boneless, skinless chicken breast
• 1 15-oz can chickpeas, drained and rinsed
• 1/4 cup sliced almonds, toasted
• 1/2 cup dried apricots, chopped
• 3 scallions, white and light green parts, finely chopped
• 8 cups chopped romaine or mixed salad greens

Directions

1. In a medium saucepan, bring broth to a boil.  Stir in couscous and 1/2 tsp salt; cover and remove from heat.  Let stand until couscous is tender, about 5 minutes.  Transfer to a bowl, fluff with a fork and let cool slightly.
2. Whisk together oil, lemon juice, and cumin.  Pour over couscous and toss to coat.  Stir in chicken, chickpeas, almonds, apricots and scallions.  Season with salt and serve over lettuce.

COCONUT-CURRY BEEF (427 calories)

Serves 6 (gotcha!)

Ingredients

• 2 tbsp vegetable oil
• 2 lb beef chuck roast, cut into 2" pieces
• Salt
• 2 large onions, each cut into 8 wedges
• 4 cloves garlic, minced
• 2 tbsp finely chopped fresh ginger
• 1 12-oz can light coconut milk
• 2 tbsp packed light brown sugar
• 1 tbsp curry powder
• 1 tsp cayenne pepper
• 1 pint cherry tomatoes

Directions

1. In a large skillet, warm oil over medium-high heat.  Sprinkle with salt and brown on all sides, in batches if necessary, about 8 minutes total.  Transfer to slow cooker along with onions, garlic and ginger.
2. Whisk together coconut milk, brown sugar, curry powder, and cayenne pepper and pour over meat.  Cover and cook on low until meat is fork-tender, about 4 to 5 hours.  Stir in cherry tomatoes and let them warm and soften in stew for 15 minutes.  Adjust seasonings and serve.