This recipe serves: 4

1/2 cup balsamic vinegar
1/2 cup red wine
2 cloves garlic, minced
1/4 cup low-sodium soy sauce
1 1/3 pounds lean flank steak
1 pound large shiitake mushrooms, stems removed
salt to taste
freshly ground black pepper
1 tablespoon olive oil

1. To make the marinade, combine the balsamic vinegar, red wine, garlic and soy sauce together in a mixing bowl. (This can be made in advance and stored in the refrigerator for up to 1 week.)
2. Brush half of the marinade on the flank steak, cover and refrigerate for at least 30 minutes or overnight. In a separate bowl, toss the remaining marinade with the shiitake mushrooms, cover and refrigerate for 30 minutes or up to 2 hours.

3. Preheat the grill to medium-high.

4. Remove the steak and the mushrooms from the marinade and discard the marinade. Season the steak with salt and pepper. Brush the mushrooms with olive oil and season them with salt and pepper.

5. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Grill the mushrooms for 3 minutes on each side.

6. Let the steak rest on a carving plate for 1 or 2 minutes before slicing. Slice the steak and the mushrooms on the bias. Arrange the steak on a serving platter with the mushrooms on top. Serve warm or at room temperature.

Serving Size: about 1/4 pound of steak with mushrooms

Number of Servings: 4
Per Serving
Calories426 Carbohydrate19 g Fat12 g Fiber3 g Protein52 g Saturated Fat5 g Sodium546 mg

Well Millard School District just announced there will not be school tomorrow Friday 12/19/08  …  So there will be no classes tomorrow!  If you attempt to get out tomorrow please drive safe!!

Go Global with Asparagus

Treat yourself to fresh asparagus and celebrate a spring vegetable that full of vitamins A, B and C plus iron and potassium. It’s been a delicacy since ancient times, when the Greeks and Romans cultivated it. Today’s Spargel Fest in Germany and asparagus festivals in Michigan and California, to name a few, are annual rites of spring. This recipe uses Asian flavors with a spritz of lemon to add zing.

Asparagus With Lemon-Soy Sauce

• 1 1/4 lbs. thin asparagus stalks, ends trimmed and cut diagonally into 1 1/2-inch lengths
• 8 whole scallions, trimmed to include a little green
• 1 Tbsp. canola oil
• 1/4 tsp. fresh ginger, minced
• 5 scallions, trimmed to include a little green, minced and divided in 2 batches
• 1/2 cup fat-free, reduced-sodium chicken broth
• 1 Tbsp. rice vinegar
• 1 tsp. reduced-sodium soy sauce
• 1/2 tsp. sugar
• Freshly ground-black pepper
• 1 tsp. lemon juice, or to taste

Steam asparagus and the whole scallions in a steam basket over boiling water (or in the microwave, with a small amount of water) until crisp-tender, about 5 minutes. Rinse under running cold water to stop the cooking and set color. Drain and cool.

To make the dressing, heat oil in a small saucepan over medium-high heat. Add ginger and stir until it begins to color. Add half the minced scallions and cook a few seconds. Add broth, vinegar, soy sauce and sugar. Set aside.

Just before serving, place the remaining minced scallions in a large bowl. Add steamed asparagus and scallions. Bring the dressing to a boil over medium-high heat. Let boil 30 seconds. Gradually stir in pepper and lemon juice, tasting, to achieve an appealing tart and peppery flavor. Toss the vegetables with the dressing.

Makes 4 servings.

Per serving: 86 calories, 5 g. total fat (less than 1 g. saturated fat), 10 g. carbohydrate,
5 g. protein, 2 g. dietary fiber, 538 mg. sodium.

Often someone in your sphere of influence will be a dream stealer!  It could be your co-workers, aquaintences, frends?? YES Friends and even worse your significant other or spouse!  OUCH..

When reaching for new goals, wants and desires you may have to set boundries for the dream stealers so that you can JUST be focused on RESULTS!

1 Can (16 oz) salmon, drained                        2 TB minced chives

2 egg whites, lightly beaten                            1 TB chopped fresh, or 1 tsp dried dill weed

2 TB minced onion                                         1 Cup dry unseasoned bread crumbs

½ cup chopped celery                                     1 TB lemon juice

2 TB minced green pepper                              Cucumber sauce (recipe to follow)

1. Drain salmon, reserving juice; if there is skin and bones discard of them.  Add water to salmon juice to make ½ cup.  Combine liquid, salmon, and remaining ingredients, except Cucumber sauce, in large bowl.  Spoon into greased 9×5 inch loaf pan.  Bake at 350 degrees until golden, 30-40 min.
2. Unmold onto serving platter if desired.  Serve with cucumber sauce

CUCUMBER SAUCE:   ( makes ½ cup)

½ cup fat-free plain yogurt

2/3 cup seeded, finely chopped cucumber

1 tsp dried dill weed

     Nutritional Values:  Calories-  201  Protein-  21.1   Carbs-  16.2    Fat- 5.2

Definition

Like many people, you may develop cabin fever during the winter months. Or you may find yourself eating more or sleeping more when the temperature drops and darkness falls earlier. While those are common and normal reactions to the changing seasons, people with seasonal affective disorder (SAD) experience a much more serious reaction when summer shifts to fall and on to winter.

With seasonal affective disorder, fall’s short days and long nights may trigger feelings of depression, lethargy, fatigue and other problems. Don’t brush this off as simply a case of the “winter blues” that you have to tough out on your own.

Seasonal affective disorder is a type of depression, and it can severely impair your daily life. That said, treatment — which may include light box therapy — can help you successfully manage seasonal affective disorder. You don’t have to dread the dawning of each fall or winter!  This is real.. people so do not take this lightly! (no pun intended)

Happy Birthday Son!

Ok so he is not 13 in this pict!  LOL

Ok promise you will not tell him it is here!  Tough huh?  !!!!!

Chicken thighs stay moist and succulent during slow cooking, infusing the accompanying vegetables with superb flavor. This easy braise has a luxurious finish of avgolémono, a versatile Greek sauce made with egg, lemon and fresh dill. Serve with whole-wheat orzo or crusty bread to soak up the sauce.

Makes 6 servings, about 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 3 1/4-5 1/4 hours

EASE OF PREPARATION: Easy

1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots
1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into 1 1/4-inch-wide wedges
2 pounds boneless, skinless chicken thighs, trimmed
1 14-ounce can reduced-sodium chicken broth
1/3 cup dry white wine
4 cloves garlic, minced
3/4 teaspoon salt
1 15-ounce can artichoke hearts, rinsed and quartered if large
1 large egg
2 large egg yolks
1/3 cup lemon juice
1/3 cup chopped fresh dill
Freshly ground pepper to taste

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

NUTRITION INFORMATION: Per serving: 355 calories; 11 g fat (3 g sat, 4 g mono); 199 mg cholesterol; 27 g carbohydrate; 34 g protein; 4 g fiber; 629 mg sodium; 531 mg potassium.
Nutrition bonus: Vitamin A (174% daily value), Vitamin C (36% dv), Potassium (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 3 1/2 lean meat