Make family day fuss-free with OVEN-FRIED DIJON CHICKEN. Serve with your SCALLOPED POTATOES, SUGAR SNAP PEAS, a SPINACH SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.
Prepare enough plain bone-in, skinless chicken thighs for Monday.
bone-in, skinless chicken legs and thighs, Dijon mustard, herb-seasoned stuffing mix, onion powder, cooking spray, coarse salt, scalloped potatoes, sugar snap peas, fresh spinach, crusty bread, Boston cream pie.
OVEN-FRIED DIJON CHICKEN
Servings: makes 4 servings, plus extra
Prep time: 10 minutes; marinating time: 2 hours to overnight
Cook time: 30 to 35 minutes
- 4 each bone-in, skinless chicken legs and thighs (2 to 2 1/2 pounds)
- 1/3 cup Dijon mustard
- 1 1/2 cups crushed herb-seasoned stuffing mix
- 1 teaspoon onion powder
- 1/4 teaspoon coarse salt
Coat chicken in mustard. Place in a resealable plastic bag; marinate chicken 2 hours to overnight. Heat oven to 400 degrees. Line a baking sheet with nonstick foil and place a rack on it. In another bag, combine stuffing mix and onion powder. Place 1 or 2 pieces chicken in bag at a time and shake to coat evenly. Arrange coated chicken on rack. Coat with cooking spray; sprinkle with salt. Bake 30 to 35 minutes or until chicken is 165 degrees and coating is browned.
Per leg: 161 calories, 17 grams protein, 6 grams fat (34 percent calories from fat), 1.4 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 412 milligrams sodium, 1 gram fiber.
Carb count: 1/2.
Per thigh: 187 calories, 20 grams protein, 7 grams fat (36 percent calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 106 milligrams cholesterol, 416 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
Use the leftover (cooked) plain chicken thighs for CHICKEN ENCHILADAS with AVOCADO CORN SALAD. Heat oven to 400 degrees. Microwave 8 (6-inch) corn tortillas according to package directions until pliable. Divide shredded cooked chicken thighs among tortillas, then divide 3/4 cup (of 2 cups total) shredded cheddar-jack Mexican-style cheese and top with more chicken. Roll and place seam-side down in a single layer in an 11-by-7-inch baking dish coated with cooking spray. Pour 1 (10-ounce) can enchilada sauce over all; sprinkle with remaining 1 1/4 cups cheese. Bake 8 to 10 minutes or until hot.
Meanwhile, combine 1 diced avocado, 1 pint halved grape tomatoes, 1 (15-ounce) can rinsed no-salt-added corn kernels, 1 tablespoon fresh lime juice, and coarse salt and pepper to taste; toss gently. Serve with enchiladas. Add canned reduced-sodium PINTO BEANS on the side. For dessert, ORANGE SECTIONS are easy.
corn tortillas, shredded cheddar-jack Mexican-style cheese, cooking spray, enchilada sauce, avocado, grape tomatoes, canned no-salt-added corn kernels, lime, coarse salt, pepper, canned reduced-sodium pinto beans, orange sections.
Pinch a few pennies with GRILLED HAM AND CHEESE SANDWICHES on the menu. Serve with heated STEWED TOMATOES (canned) drizzled with olive oil and a MIXED GREENS SALAD. Enjoy RED AND GREEN GRAPES for dessert.
any bread, deli ham and cheese for sandwiches, canned stewed tomatoes, olive oil, salad greens, red and green grapes.
For a fast meal, try STUFFED PITAS WITH TUNA CAPONATA. Mix drained albacore tuna and caponata (eggplant appetizer in jar or can). Stuff into lettuce-lined whole-wheat pita bread. Serve with fresh VEGETABLE STICKS and deli MINESTRONE SOUP topped with freshly grated parmesan cheese. TROPICAL FRUIT is good for dessert.
albacore tuna, caponata (eggplant appetizer in jar or can), lettuce, whole-wheat pita bread, fresh vegetable sticks, deli minestrone soup, parmesan cheese, tropical fruit.
BASIL AND GARLIC TORTELLINI is an alternative to meat tonight. Serve with a ROMAINE SALAD and GARLIC BREAD. For a light dessert, PINEAPPLE CHUNKS with toasted coconut is good.
packaged frozen cheese tortellini, canola oil, packaged sliced mushrooms, canned no-salt-added diced tomatoes, basil, garlic salt, pepper, parmesan cheese, romaine, garlic bread, pineapple chunks, coconut.
BASIL AND GARLIC TORTELLINI
Servings: makes 4 servings
Prep time: 5 minutes
Cook time: less than 15 minutes, plus tortellini
- 1 (8-ounce) package frozen cheese tortellini
- 1 tablespoon canola oil
- 1 (8-ounce) package sliced mushrooms
- 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
- 2 teaspoons basil leaves
- 1/4 teaspoon garlic salt
- 1/4 teaspoon pepper
- 2 tablespoons grated parmesan cheese
Cook tortellini as directed on package. Drain well. Meanwhile, heat oil in large skillet on medium-high. Add mushrooms; cook and stir 5 minutes. Stir in tomatoes, basil, garlic salt and pepper. Bring to boil, stirring occasionally. Reduce heat to low; simmer 5 minutes. Add tortellini and cheese; toss to coat well. Sprinkle with additional cheese, if desired.
Per serving: 253 calories, 11 grams protein, 9 grams fat (32 percent calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 27 milligrams cholesterol, 323 milligrams sodium, 3 grams fiber.
Kids always welcome BURGER NIGHT when they can choose their favorite kind. Whatever the choice, serve them on whole-grain buns along with LETTUCE AND TOMATO. Add oven-fried POTATO WEDGES (frozen).
Make them "EGGS" ON TOAST for dessert. Toast 4 slices frozen cinnamon French toast according to directions. When cool, place on serving plates. Using an ice cream spade (not a scoop), top each slice with fat-free vanilla ice cream. Make two shallow depressions in ice cream with back of a spoon. Place 2 apricot halves (from 15-ounce can of apricots in light syrup), round-side up, in depressions. Spoon apricot syrup over "eggs" and serve.
any burgers, whole-grain buns, lettuce, tomato, frozen potato wedges, frozen cinnamon French toast, fat-free vanilla ice cream, canned apricots in light syrup.
Saturday: Easy Entertaining
Invite friends for FETTUCCINE AND SPINACH WITH GORGONZOLA SAUCE, a company-friendly pasta. Serve with an ARUGULA SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.
packaged refrigerated fettuccine, butter, flour, canned evaporated low-fat milk, crumbled Gorgonzola cheese, coarse salt, pepper, packaged fresh baby spinach, arugula, baguettes, fruit tarts.
FETTUCCINE AND SPINACH WITH GORGONZOLA SAUCE
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: about 5 minutes, plus fettuccine
- 1 (9-ounce) package refrigerated fettuccine
- 1 tablespoon butter
- 1 tablespoon flour
- 1 (12-ounce) can evaporated low-fat milk
- 3/4 cup crumbled Gorgonzola cheese (3 ounces)
- 3/4 teaspoon coarse salt
- 1/4 teaspoon pepper
- 1 (5- or 6-ounce) package fresh baby spinach
Cook pasta according to package directions. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring constantly with whisk. Increase heat to medium-high; bring to boil, stirring constantly. Reduce heat to low; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat and stir in cheese, salt and pepper. Combine the sauce, pasta and spinach; toss gently to coat and serve.
Per serving: 369 calories, 20 grams protein, 13 grams fat (30 percent calories from fat), 7.1 grams saturated fat, 45 grams carbohydrate, 90 milligrams cholesterol, 856 milligrams sodium, 3 grams fiber.