Menu for April 28

Greetings from the Eat Well Kitchen,
We hope you had a terrific week-end. I'm so happy it is starting to feel like spring. I managed to get out for a run.

I have been wanting to cook some plantain for you. The plantain is a very large, firm variety of the banana family. It is also referred to as a "cooking banana" and is extremely popular in Latin American countries. It has a mild, almost squashlike flavor and is used very much as a potato would be here in Canada. We are going to offer it to you in CARIBBEAN PEAS AND RICE WITH FRIED PLANTAIN. The peas and rice is actually red beans (aduki) and brown rice cooked with some Caribbean spices and coconut milk.

Our PASTA WITH ALMOND-GARLIC SAUCE is new. We use cavatappi aka scooby-doo pasta and toss it with some herbs and a sauce of pureed roasted almonds, garlic, water, wine & lemon juice. You may also have this with GRILLED CHICKEN.

MY PAD THAI is marinated tofu and flat rice noodles tossed with bean sprouts and vegetables with a zesty Thai sauce with lime, ginger & soy as the dominating flavors.

Here is a good healthy vegetarian meal that is delicious yet low-cal. The HARVEST STEW is lots of vegetables in a tasty sauce topped with light HERB DUMPLINGS.

We will be sure to make plenty orders of FETA & SPINACH STUFFED CHICKEN since it is so popular. We are serving it with some ROASTED POTATOES and Squash.

The BEEF POT PIE is beef strips cooked with fresh vegetables and herbs and topped with some buttery puff pastry. If you are looking for gluten& dairy free, we leave the pastry off some.

Here is a new meal to try... for the CHIPOTLE ROASTED CHICKEN we rubbed the chicken with a mix of chipolte peppers, paprika, oregano and cumin and baked it with some POTATOES or BROWN RICE & SWEET POTATOES.

LEBANESE BAKED KIBBEE is lean ground beef mixed with cooked millet, toasted almonds, onions and seasonings and pressed into a pan and baked. It comes with RICE & LENTIL PILAF.


Take care......Karin

April 28th, 2008
VEGAN & VEGETARIAN
1-MARINATED VEGETABLE & CHICKPEA SALAD gf SM. $4 LG $6.50
2-MY PAD THAI gf $7.00
3-CARIBBEAN PEAS AND RICE WITH FRIED PLANTAIN gf $6.50
4-PASTA WITH ALMOND-GARLIC SAUCE $6.50
5-HARVEST STEW WITH HERB DUMPLINGS gf $7.00
6-TEX-MEX TORTILLA PIE gf $6.50

MEAT ENTRIES

7- FETA & SPINACH STUFFED CHICKEN gf $7.00
8-BEEF POT PIE OR GLUTEN-FREE BEEF STEW (gf) $7.00
9- CHIPOTLE ROASTED CHICKEN WITH POTATOES OR RICE gf $7.00
10-PASTA WITH ALMOND-GARLIC SAUCE & GRILLED CHICKEN $7.00
11-LEBANESE BAKED KIBBEE WITH RICE & LENTIL PILAF gf $7.00
12-SCOOBY-DOO PASTA WITH MEAT SAUCE & CHEESES $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for Tuesday, April. 21st

Hi There,
I'm sorry I have been AWOL for awhile.
I'm back now and keen to do some cooking.
Here is what on the stove this week....

The CURRIED RICE & CHICKPEA SALAD WITH APPLES is always very popular. This is organic brown rice, chickpeas, bell peppers & apples tossed with some mild curry, soy yogurt, lemon juice & olive oil.

We use whole wheat tortillas for the MUSHROOM & BLACK BEAN BURRITOS which also have some onions, peppers and carrots. It is garnished with some salsa.

You get two sauces on the PICASSO PENNE. One side is a zesty tomato sauce and on the other side you have a creamy garlic sauce. With some veggies thrown in you're all set unless you'd also like some GRILLED CHICKEN.

I believe we have made you the TOFU & POTATO FRITTATA before. It is potatoes, red peppers, onions, fresh tomatoes & herbs but instead of eggs, we used a blended tofu & soymilk mix.

We are using rice noodles for the ROASTED VEGETABLE LASAGNA for those of you who wish GLUTEN-FREE. It still has all the great flavor!

Here is a new dish you might like...the TUSCAN BAKED CHICKEN is chicken breast pieces slow-baked with some white wine, sun-dried tomatoes, balsamic vinegar and herbs. You may have this served with PARMESAN ORZO or RICE.

The SWISS STEAK is sirloin tip beef slow cooked with tomatoes, onions & herbs it is served with veggies and MASHED POTATOES.

Here is another tasty and aromatic choice for you...the CHICKEN MARRAKESH is breast & thigh pieces baked with onions, baby carrots, coconut milk and great Moroccan seasonings. You could enjoy this with either ISRAELI COUSCOUS or RICE.

We also have SAVOURY SHEPHERD'S PIE for the meat eaters. The base of this is ground beef with gravy, then a layer of peas, corn and carrots and it's topped with mashed potatoes.

Take care......Karin

April 21st, 2008
VEGAN & VEGETARIAN
1-CURRIED RICE SALAD WITH CHICKPEAS & APPLES gf SM. $4 LG $6.50
2-ORANGE, GINGER & THYME TOFU & JASMINE RICE. gf $7.00
3-MUSHROOM & BLACK BEAN BURRITOS $6.50
4-PICASSO PENNE $6.50
5-TOFU & POTATO FRITTATA gf $7.00
6- GLUTEN-FREE ROASTED VEGETABLE LASAGNA $6.50

MEAT ENTRIES

7- TUSCAN BAKED CHICKEN WITH ORZO OR RICE gf $7.00
8-SWISS STEAK & MASHED POTATOES gf $7.00
9-CHICKEN MARRAKESH WITH ISRAELI COUSCOUS OR RICE (gf) $7.00
10- PICASSO PENNE WITH GRILLED CHICKEN $7.00
11-SAVOURY SHEPHERD'S PIE gf $7.00
12-ITALIAN SAUSAGE LASAGNA $7.00


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com