LEMON CHICKEN WITH RICE AND ARTICHOKES is perfect for family day. Serve the one-dish meal with a fresh SPINACH SALAD WITH ORANGE SECTIONS and DINNER ROLLS. APPLE TURNOVERS (frozen, such as Pepperidge Farm or another brand) are a family kind of dessert.
cooking spray, boneless, skinless chicken breasts, onion, red bell pepper, rice, lemons, coarse salt, black pepper, unsalted chicken broth, canned water-packed quartered artichokes, Romano or parmesan cheese, fresh spinach, orange sections, dinner rolls, frozen apple turnovers (such as Pepperidge Farm or another brand).
LEMON CHICKEN WITH RICE AND ARTICHOKES
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 15 minutes
- 1 pound boneless, skinless chicken breast, cut into 1/2-inch strips
- 2 1/2 cups chopped onion
- 1 cup chopped red bell pepper
- 3 cups cooked rice
- 1/4 cup fresh lemon juice
- 1/2 teaspoon coarse salt
- 1/4 teaspoon black pepper
- 1/4 cup unsalted chicken broth, divided
- 1 (10- to 14-ounce) can water-packed quartered artichokes, drained
- 2 tablespoons freshly grated Romano or parmesan cheese
Heat a Dutch oven coated with cooking spray on medium-high. Add chicken, onion and bell pepper; cook 7 minutes. Stir in cooked rice, lemon juice, salt, black pepper and half of the broth; cook 2 minutes. Stir in artichokes and remaining broth and cook 1 minute or until heated. Sprinkle with cheese and serve.
Per serving: 368 calories, 31 grams protein, 4 grams fat (10 percent calories from fat), 1 gram saturated fat, 51 grams carbohydrate, 74 milligrams cholesterol, 585 milligrams sodium, 4 grams fiber.
This version of GREEK STEW is easy on the food budget. In a 4-quart slow cooker, toss about 2 pounds beef stew cubes (cut into 1-inch pieces) with 2 tablespoons flour until evenly coated. Mix in 2 large onions cut into thin wedges. In a small bowl, mix together 1 (6-ounce) can no-salt-added tomato paste, 1/2 cup dry red wine or lower-sodium beef broth, 1/2 teaspoon cumin, 1/2 teaspoon cinnamon, 3 tablespoons fresh lemon juice, 2 tablespoons water and 1/2 teaspoon sugar; mix until well-blended. Stir into beef mixture. Cover and cook on low heat for 6 to 7 hours or until meat is tender, but not falling apart.
Top each serving with 1/3 cup toasted chopped walnuts and 1/2 cup crumbled reduced-fat feta cheese. Serve it over NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.
Save enough stew and feta and cook enough noodles for Tuesday.
beef stew meat, flour, onions, no-salt-added tomato paste, dry red wine or lower-sodium beef broth, cumin, cinnamon, lemon, sugar, walnuts, crumbled reduced-fat feta cheese, noodles, romaine, whole-grain rolls, pears.
Tuesday: Heat and Eat
Take advantage of the Monday leftovers for BEEF-STUFFED PEPPERS. Split orange or yellow bell peppers in half lengthwise and remove pith and seeds. Place cut-side down in baking dish. Cover and microwave on high (100 percent powder) 1 minute per half pepper. Let stand 3 minutes; drain.
Meanwhile, combine leftover beef with leftover noodles; moisten with lower-sodium beef broth and heat. Stuff peppers with mixture and sprinkle with crumbled reduced-fat feta cheese and serve with GREEN PEAS (frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.
orange or yellow bell peppers, lower-sodium beef broth, frozen green peas, whole-grain bread, fresh or canned tropical fruit.
Make it quick tonight with your favorite frozen BURRITOS topped with sour cream. Add canned reduced-sodium PINTO BEANS and GUACAMOLE with shredded LETTUCE. Make FLAN (from a mix) for dessert.
frozen burritos, sour cream, canned reduced-sodium pinto beans, guacamole, lettuce, flan mix.
What could make kids happier than to have CHEESEBURGER MELTS for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50 percent reduced-fat cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or 1 pound ground turkey breast (or mixture of both) in a large nonstick skillet on medium-high heat for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-sodium, less-fat mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden-brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with mild salsa if desired.
Add CARROT SALAD. Fresh PINEAPPLE CHUNKS make a good dessert.
cooking spray, reduced-fat baking mix (such as Bisquick), eggs, 50 percent reduced-fat cheddar cheese, lean ground beef or ground turkey breast (or both), canned condensed less-sodium, less-fat cream of mushroom soup, frozen mixed vegetables, mild salsa (if desired), carrot salad, fresh pineapple.
There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces whole-wheat or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended.
Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine.
Serve with MIXED GREENS and GARLIC BREAD. Make instant BANANA PUDDING (with 1 percent milk) for dessert.
whole-wheat or regular spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, salad greens, garlic bread, banana pudding mix, 1 percent milk.
Saturday: Easy Entertaining
We're putting HERB-BAKED TILAPIA on our favorites list. Serve it with COUSCOUS SALAD WITH POMEGRANATES, GREEN BEANS, a BOSTON LETTUCE SALAD and CRUSTY BREAD. An easy dessert is PEACH SORBET and BUTTER COOKIES.
tilapia fillets, parmesan cheese, low-fat mayonnaise, green onions, dry bread crumbs, dried basil, dried oregano, coarse salt, pepper, Israeli couscous, extra-virgin olive oil, red and yellow bell peppers, red onion, cilantro, pomegranate arils (seeds) or pomegranates, dried cranberries, lemon, crumbled feta cheese, sunflower seeds, green beans, Boston lettuce, crusty bread, peach sorbet, butter cookies.
Servings: makes 4 servings
Prep time: less than 10 minutes
Cook time: 10 minutes
- 4 (4- to 6-ounce) tilapia fillets
- 1/3 cup freshly grated parmesan cheese
- 1/4 cup low-fat mayonnaise
- 2 tablespoons minced green onions
- 1/4 cup dry bread crumbs
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/4 teaspoon coarse salt
- 1/4 teaspoon black pepper
Heat oven to 400 degrees. Place tilapia on nonstick foil-lined baking sheet. In a small bowl, combine cheese, mayonnaise and onions; spread evenly over fish. In another bowl, combine bread crumbs, basil, oregano, salt and black pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork.
Per serving: 193 calories, 26 grams protein, 5 grams fat (25 percent calories from fat), 1.9 grams saturated fat, 10 grams carbohydrate, 63 milligrams cholesterol, 474 milligrams sodium, 1 gram fiber.
COUSCOUS SALAD WITH POMEGRANATES
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: for the couscous
- 1 1/2 cups Israeli couscous
- 1 1/2 cups hot water
- 1/4 cup extra-virgin olive oil
- 1/2 cup diced red bell peppers
- 1/2 cup diced yellow bell peppers
- 1/2 cup diced red onion
- 1 cup cilantro leaves, roughly chopped
- 2 cups pomegranate arils (use 2 large pomegranates) (see NOTE)
- 3/4 cup dried cranberries
- 3 tablespoons freshly squeezed lemon juice
- Coarse salt and pepper to taste
- Crumbled feta cheese and sunflower seeds for garnish
Place couscous in a bowl with water. Cover with plastic wrap; let stand 10 minutes and strain excess water, if necessary. Add oil to couscous; toss gently. Add peppers, onion and cilantro; mix to combine. Add arils, cranberries, lemon juice and salt and pepper to taste. Spoon into a serving bowl; garnish with feta and sunflower seeds.
NOTE: How to seed pomegranates: www.youtube.com/watch?v=5BExPRwPdAs
Per serving: 265 calories, 5 grams protein, 8 grams fat (25 percent calories from fat), 1.0 grams saturated fat, 45 grams carbohydrate, no cholesterol, 8 milligrams sodium, 4 grams fiber.