health

7 Day Menu Planner for October 16, 2016

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | October 16th, 2016

Sunday: Family

Treat the family to BAKED CHICKEN WITH FETA. Alongside, serve ORZO, steamed FRESH ZUCCHINI and WHOLE-GRAIN BREAD. Buy a LEMON MERINGUE PIE for dessert.

Plan

Prepare enough plain chicken and save enough pie for Monday.

Shopping List

boneless, skinless chicken breasts, cooking spray, coarse salt, pepper, lemon, reduced-fat crumbled feta cheese with basil and tomato, red bell pepper, fresh parsley, orzo, fresh zucchini, whole-grain bread, lemon meringue pie.

BAKED CHICKEN WITH FETA

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 25 to 30 minutes

  • 6 boneless, skinless chicken breasts (about 2 pounds)
  • Coarse salt and pepper to taste
  • 2 tablespoons fresh lemon juice, divided
  • 1 (3.5-ounce) package reduced-fat crumbled feta cheese with basil and tomato
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup finely chopped fresh parsley

Heat oven to 350 degrees. Flatten chicken to 1/2-inch thickness. Coat chicken with cooking spray and season with salt and pepper on both sides. Arrange chicken on a baking sheet lined with nonstick foil. Drizzle with 1 tablespoon lemon juice. Top with cheese; drizzle with remaining lemon juice. Bake 25 to 30 minutes or until chicken is no longer pink and juices are clear and registers 165 degrees. Remove from oven. Sprinkle with bell pepper and parsley.

Per serving: 206 calories, 35 grams protein, 6 grams fat (26 percent calories from fat), 2 grams saturated fat, 2 grams carbohydrate, 103 milligrams cholesterol, 393 milligrams sodium, no fiber.


Monday: Heat and Eat

Use the leftover cooked chicken for CHICKEN AND BLACK BEAN QUESADILLAS for an easy meal. Heat oven to 375 degrees. Combine 1 1/4 cups canned rinsed reduced-sodium black beans, 1/2 cup salsa and 3/4 cup shredded Monterey Jack cheese. Spread 1/4 of mixture on lower half of each of 4 large fat-free tortillas. Top each with 1/2 cup cooked (leftover) chicken cut into strips. Fold down upper half of tortillas to cover filling. Coat outsides of tortillas with butter-flavor cooking spray. Place on baking sheet; bake 10 to 15 minutes or until heated and cheese is melted. Serve with extra SALSA.

Add a SLICED AVOCADO SALAD (on shredded lettuce). Enjoy leftover PIE for dessert.

Shopping List

canned reduced-sodium black beans, salsa, shredded Monterey Jack cheese, large fat-free tortillas, butter-flavor cooking spray, avocado, lettuce.


Tuesday: Express

Keep it simple with a BEEF CAESAR SALAD. Combine 2 teaspoons fresh lemon juice, 1/2 teaspoon lemon zest (yellow part only) and prepared Caesar dressing from a 10-ounce packaged salad kit; set aside the croutons and parmesan cheese from the kit. Cut 12 ounces (1/4-inch thick) deli roast beef into 2-by-3/4-inch strips. In a large serving bowl, combine beef, salad greens and 1 cup grape tomatoes (halved). Pour dressing over mixture; toss to coat. Garnish with croutons and parmesan cheese.

Serve with BEAN SOUP and CRACKERS. Add PEACHES for dessert.

Plan

Save enough peaches for Thursday.

Shopping List

lemon, packaged Caesar salad kit with croutons and parmesan cheese, deli roast beef, grape tomatoes, bean soup, crackers, peaches.


Wednesday: Meatless

With lots of crunch and good flavor, no-meat ASIAN NOODLES WITH BROCCOLI AND CARROTS is sure to please. Serve it with a SPINACH SALAD and WHOLE-GRAIN BREAD. PLUMS are your dessert.

Shopping List

multigrain thin spaghetti, fresh broccoli, creamy peanut butter, reduced-sodium soy sauce, cider vinegar, garlic, shredded carrots, green onions, crushed red pepper, fresh spinach, whole-grain bread, plums.

ASIAN NOODLES WITH BROCCOLI AND CARROTS

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 15 minutes

  • 12 ounces multigrain thin spaghetti
  • 1 bunch fresh broccoli (about 1 1/2 pounds) cut into bite-size florets
  • 2/3 cup creamy peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 tablespoon minced garlic
  • 1 cup shredded carrots
  • 1/2 cup sliced green onions
  • Crushed red pepper for garnish

Cook pasta according to directions; add broccoli the last 6 minutes of cooking. In a medium bowl, combine peanut butter, soy sauce, vinegar and garlic; mix well. Drain pasta and broccoli, reserving 1/2 cup cooking water. Return spaghetti/broccoli mixture to pot. Add reserved water to peanut butter mixture and stir until smooth. Add to pasta; toss to mix and coat. Top with carrots and green onions and toss again. Garnish with red pepper if desired and serve.

Per serving: 312 calories, 15 grams protein, 12 grams fat (33 percent calories from fat), 2.3 grams saturated fat, 41 grams carbohydrate, no cholesterol, 305 milligrams sodium, 7 grams fiber.


Thursday: Kids

Say "pizza," and say no more to the kids. This GRILLED CHICKEN PIZZA will bring them to the table in a hurry. Heat oven to 450 degrees. Place a 10-inch prebaked pizza crust on a baking sheet. Spread 1 cup pizza sauce over crust. Top with 1 (6-ounce) package refrigerated grilled chicken breast strips (such as Tyson or another brand) and 1 cup shredded part-skim mozzarella cheese. Bake 8 to 10 minutes or until cheese is melted and edge of crust is golden.

Serve with deli CARROT SALAD. For dessert, TAPIOCA PUDDING topped with leftover diced peaches is simple.

Shopping List

prebaked pizza crust, pizza sauce, packaged refrigerated grilled chicken breast strips (such as Tyson or another brand), shredded part-skim mozzarella cheese, deli carrot salad, tapioca pudding.


Friday: Budget

Keep food costs down with HAM STEAK (cook according to package directions). Toss 1 cup chopped fresh pineapple with 1/4 cup chopped fresh cilantro to go alongside the ham. Add BLACK-EYED PEAS (canned and rinsed), COLESLAW and BISCUITS. KIWIFRUIT is a colorful dessert.

Shopping List

packaged ham steak, fresh pineapple, fresh cilantro, canned black-eyed peas, coleslaw, biscuits, kiwifruit.


Saturday: Easy Entertaining

Serve your guests easy and delicious BEEF STROGANOFF for a special meal. Serve it over no-yolk NOODLES. Add GREEN BEANS, a ROMAINE SALAD and SOURDOUGH BREAD. FRUIT TARTS are a perfect dessert.

Shopping List

top round steak, garlic, canola oil, coarse salt, pepper, crimini mushrooms, less-sodium brown gravy mix, reduced-fat sour cream, no-yolk noodles, green beans, romaine, sourdough bread, fruit tarts.

BEEF STROGANOFF

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 10 minutes

  • 1 pound top round steak
  • 1 clove garlic, minced
  • 4 teaspoon canola oil, divided
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 8 ounces whole crimini mushrooms, sliced 1/2-inch thick
  • 1 (3/4-ounce) envelope less-sodium brown gravy mix
  • 1 cup cold water
  • 1/4 cup reduced-fat sour cream
  • 4 cups no-yolk noodles (about 5 ounces), cooked

Cut steak in half lengthwise, then crosswise into 1/4-inch wide strips. Toss with garlic. Heat half the oil in a large nonstick skillet on medium-high until hot. Add half of beef; stir-fry 1 minute or until outside surface is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef. Season with salt and pepper.

In same skillet, heat remaining oil on medium-high until hot. Add mushrooms; cook and stir 2 minutes or until tender. Remove from heat. Add gravy mix and water to skillet; blend well. Bring to boil. Reduce heat; simmer 1 minute or until sauce is thickened, stirring frequently. Stir in beef; heat through. Remove from heat; stir in sour cream. Serve with noodles.

Per serving: 389 calories, 31 grams protein, 11 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 40 grams carbohydrate, 65 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 09, 2016

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | October 9th, 2016

Sunday: Family

A SPIRAL-SLICED HAM is always welcome for family day. This RICE-ONION TART is the perfect accompaniment. Round out your dinner with a ROMAINE SALAD and WHOLE-GRAIN BREAD. Finish with EASY CHEESECAKE for your award-winning dessert.

Plan

Save enough ham for Monday; save enough cheesecake for Tuesday.

Shopping List

spiral-sliced ham, cooking spray, butter, sweet onions (such as Vidalia), light brown sugar, rice, parmesan cheese, eggs, cheddar cheese, pecans, romaine, whole-grain bread, 1 percent milk, pure vanilla extract, white sugar, reduced-fat baking mix (such as Bisquick), less-fat cream cheese, reduced-fat sour cream, any fresh berries.

RICE-ONION TART

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 tablespoon butter
  • 4 cups sliced sweet onions (such as Vidalia)
  • 1 tablespoon light brown sugar
  • 3 cups cooked rice
  • 2/3 cup freshly grated parmesan cheese
  • 3 eggs
  • 1 cup shredded cheddar cheese
  • 1/2 cup chopped pecans

Heat oven to 400 degrees. Coat a 10-inch removable-bottom pan (tart pan) with cooking spray. In a large nonstick skillet on medium, heat butter. Add onions and cook 10 minutes; stir in brown sugar. Continue cooking 8 to 10 more minutes or until onions are browned and caramelized; stir occasionally.

Meanwhile, in a medium bowl, combine rice, parmesan and lightly beaten eggs. Spread mixture evenly into tart pan. Distribute onions over rice mixture and top with cheddar cheese and pecans. Bake 12 to 15 minutes, or until pecans are toasted, and serve.

Per serving: 292 calories, 12 grams protein, 16 grams fat (47 percent calories from fat), 6.2 grams saturated fat, 28 grams carbohydrate, 94 milligrams cholesterol, 237 milligrams sodium, 3 grams fiber.

EASY CHEESECAKE

Servings: makes 12 servings

Prep time: less than 10 minutes; chilling time: 2 to 4 hours

Cook time: 40 to 45 minutes

  • For the cheesecake:
  • 3/4 cup 1 percent milk
  • 2 teaspoons pure vanilla extract
  • 2 eggs
  • 1 cup white sugar
  • 1/2 cup reduced-fat baking mix (such as Bisquick)
  • 2 (8-ounce) packages less-fat cream cheese (softened and cut into cubes)
  • For the topping:
  • 1 cup reduced-fat sour cream
  • 2 tablespoons white sugar
  • 2 teaspoons pure vanilla extract
  • 2 cups any fresh berries

Heat oven to 350 degrees. Coat a 9 1/2-by-2-inch pie plate with cooking spray. Place milk, vanilla, eggs, sugar and baking mix in a blender; cover and blend on high for 15 seconds. Add cream cheese and blend 2 more minutes. Pour into pie plate. Bake 40 to 45 minutes or until knife inserted in center comes out clean. Refrigerate until cool.

In a small bowl, combine sour cream, sugar and vanilla; mix well and spread over cooled cheesecake. Slice and serve with berries.

Per serving: 252 calories, 7 grams protein, 12 grams fat (43 percent calories from fat), 7.4 grams saturated fat, 28 grams carbohydrate, 69 milligrams cholesterol, 253 milligrams sodium, 1 gram fiber.


Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND CHEESE SANDWICHES on pumpernickel bread. Serve with deli SPLIT PEA SOUP and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Shopping List

cheese and pumpernickel bread for sandwiches, deli split pea soup, deli coleslaw, strawberry ice cream.


Tuesday: Meatless

For an easy no-meat dinner, try ESCAROLE AND WHITE BEANS. In a large pot, on medium heat, cook 2 chopped onions and 2 chopped garlic cloves in 1 tablespoon olive oil. Add 2 heads chopped escarole and 1/2 cup unsalted vegetable broth. Cook until softened. Add 2 cups marinara sauce and 2 (15-ounce) cans rinsed reduced-sodium white beans; heat through.

Serve with a LETTUCE WEDGE and HARD-COOKED EGG SLICES and WHOLE-GRAIN BREAD. Leftover CHEESECAKE is your dessert.

Shopping List

onions, garlic, olive oil, escarole, unsalted vegetable broth, marinara sauce, canned reduced-sodium white beans, lettuce, eggs, whole-grain bread.


Wednesday: Kids

Say the word "steak," and the kids will come running for Mom's STUFFED CUBED STEAKS. Spread 1/2 cup prepared bread-stuffing mix on each cubed steak. Roll up; secure with wooden picks. Brown in some butter in a nonstick skillet on medium-high. Add 1 cup unsalted beef broth. Cover and simmer on low or 30 minutes or until tender.

Serve the kid-pleaser with MASHED POTATOES (frozen), PEAS AND CARROTS (frozen) and SOFT ROLLS. Let them nibble on APPLE SLICES for dessert.

Shopping List

bread-stuffing mix, cubed steaks, butter, unsalted beef broth, frozen mashed potatoes, frozen peas and carrots, soft rolls, apple slices.


Thursday: Express

Make it a quick meal with BEAN BURRITOS (frozen). Top them with SALSA and reduced-fat SOUR CREAM. Serve with boil-in-a-bag BROWN RICE. Add a salad of SLICED ORANGES ON LETTUCE. Finish with instant LEMON PUDDING made with 1 percent milk.

Shopping List

frozen bean burritos, salsa, reduced-fat sour cream, boil-in-a-bag brown rice, oranges, lettuce, instant lemon pudding, 1 percent milk.


Friday: Budget

Enjoy the flavor and low cost of HARVEST DRUMSTICKS. Serve them over THIN SPAGHETTI and add MIXED GREENS and GARLIC BREAD for a fine meal. Dessert? It's fresh PINEAPPLE SPEARS.

Shopping List

skinless, bone-in chicken drumsticks, Italian seasoning, coarse salt, pepper, canola oil, canned fire-roasted diced tomatoes, bacon, onion, garlic, dry red wine, multigrain thin spaghetti, zucchini, mixed salad greens, garlic bread, fresh pineapple spears.

HARVEST DRUMSTICKS

Servings: makes 6 servings

Prep time: less than 10 minutes

Cook time: about 3 hours on high, plus pasta

  • 1 1/2 pounds skinless, bone-in chicken drumsticks
  • 1/2 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 1/2 tablespoons canola oil
  • 1 (28-ounce) can fire-roasted diced tomatoes, lightly drained
  • 2 slices cooked bacon, crumbled
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1/2 cup dry red wine
  • 8 ounces multigrain thin spaghetti
  • 2 medium zucchini, sliced

Sprinkle chicken with Italian seasoning, salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken and cook 4 to 5 minutes or until browned on all sides, turning often. In a 4-quart or larger slow cooker, combine tomatoes, bacon, onion, garlic and wine. Add chicken; cook on high 2 1/2 to 3 hours or until tender.

Meanwhile, cook spaghetti according to directions; drain. Stir in zucchini to slow cooker during last 5 minutes of cooking. Serve mixture over pasta.

Per serving: 340 calories, 24 grams protein, 9 grams fat (22 percent calories from fat), 1.5 grams saturated fat, 40 grams carbohydrate, 78 milligrams cholesterol, 464 milligrams sodium, 6 grams fiber.


Saturday: Easy Entertaining

Your guests will enjoy TILAPIA FILLETS WITH MUSTARD-PECAN TOPPING. Heat oven to 350 degrees. Line a baking sheet with nonstick foil. In a small bowl, combine 1/4 cup low-fat mayonnaise and 2 tablespoons brown mustard. With paper towels, pat 1 pound tilapia fillets lightly to dry. Arrange fish fillets on prepared baking sheet. Spread mayonnaise mixture over each fillet; sprinkle with 1/4 cup finely chopped pecans; press down gently.

Bake for 12 to 15 minutes, until fish is opaque throughout. Serve with COUSCOUS, fresh GREEN BEANS and BAGUETTES. CARROT CAKE is always a favorite dessert.

Shopping List

low-fat mayonnaise, brown mustard, tilapia fillets, pecans, couscous, fresh green beans, baguettes, carrot cake.

health

7 Day Menu Planner for October 02, 2016

7 Day Menu Planner  by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner | October 2nd, 2016

Sunday: Family

Offer a MARINATED FLANK STEAK for the family using a dry or prepared marinade and follow the directions on the package. Grill the steak (1 1/2 pounds) for 11 to 21 minutes on a medium grill for medium rare to medium doneness. To serve, thinly slice across the grain.

On the side, serve TRIPLE CORN BAKE. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can cream-style corn, 1 (16-ounce) can rinsed and drained no-salt-added corn kernels, 1 (4-ounce) can chopped green chilies, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy or another brand), 8 ounces reduced-fat sour cream and 1 lightly beaten egg; mix well. Spoon into baking dish; bake 30 minutes.

Serve with steamed FRESH ZUCCHINI. Add MIXED GREENS. For dessert, make STRAWBERRY ICE CREAM SANDWICHES with poundcake slices and strawberry ice cream for the filling.

Plan

Save enough steak, corn bake and cake for Monday. Save enough ice cream for Wednesday.

Shopping List

flank steak, dry or prepared marinade for steak, cooking spray, canned cream-style corn, canned no-salt-added corn kernels, canned chopped green chilies, corn muffin mix (such as Jiffy or another brand), reduced-fat sour cream, egg, fresh zucchini, salad greens, pound cake, strawberry ice cream.


Monday: Heat and Eat

Use the leftover steak in MEDITERRANEAN WRAPS. In a bowl, add steak (cut into strips), drained roasted red peppers (sliced) from a 12-ounce jar and 1/2 cup reduced-fat crumbled feta cheese; stir to mix. Spread 1 side of 4 large fat-free flour tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla with fresh baby spinach (from a 5-ounce bag), followed with the steak mixture, keeping spinach and steak 1 inch from the edge. Start at the edge nearest you and roll tightly. Cut in half diagonally and serve.

Heat the leftover TRIPLE CORN BAKE and add CARROT STICKS to nibble on. Slice the leftover POUNDCAKE for dessert.

Shopping List

jarred roasted red peppers, reduced-fat crumbled feta cheese, large fat-free flour tortillas, refrigerated ranch dip, fresh baby spinach, carrot sticks.


Tuesday: Meatless

BAKED POTATOES WITH VEGETABLES is a light dinner. Steam 4 cups frozen or fresh mixed vegetables. Stuff 4 baked potatoes with the vegetables and top with reduced-fat sour cream mixed with dried or fresh chopped oregano leaves and dried or fresh chopped basil leaves. Season with coarse salt and pepper to taste.

Serve with a ROMAINE SALAD with egg slices and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE sprinkled with coconut is easy.

Shopping List

frozen or fresh mixed vegetables, potatoes to bake, reduced-fat sour cream, dried or fresh oregano and basil, coarse salt, pepper, romaine, eggs, whole-grain bread, fresh pineapple, coconut.


Wednesday: Budget

We never mind saving money when SOUTH OF THE BORDER CHICKEN CHILI is on the menu. Serve with a crisp LETTUCE WEDGE and CORNBREAD (from a mix). Enjoy leftover ICE CREAM for an easy dessert.

Shopping List

canola oil, boneless skinless chicken breasts, red or green bell pepper, package white chicken chili seasoning mix (such as McCormick or another brand), can reduced-sodium cannellini beans, can reduced-sodium black beans, can diced tomatoes with green chilies, can no-salt-added whole kernel corn, shredded cheddar cheese, avocado, cilantro and reduced-fat sour cream, lettuce, cornbread mix.

SOUTH OF THE BORDER CHICKEN CHILI

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 tablespoon canola oil
  • 1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
  • 1/2 cup small chopped red or green bell pepper
  • 1 (1.25- to 1.5-ounce) package white chicken chili seasoning mix (such as McCormick or another brand)
  • 1 cup water
  • 1 (15-ounce) can reduced-sodium cannellini beans, undrained
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (14 1/2-ounce) can diced tomatoes with green chilies, drained
  • 1 (8 3/4-ounce) can no-salt-added whole kernel corn, rinsed

Shredded cheddar cheese, sliced avocado, chopped cilantro and reduced-fat sour cream for garnishes.

Heat oil in large nonstick skillet on medium. Add chicken and bell pepper; cook and stir 5 minutes. Stir in seasoning mix, water, both beans, tomatoes and corn. Bring to boil. Reduce heat to low; cover and simmer 10 minutes. Cook chicken until no longer pink or the temperature registers 165 degrees, and serve.

Per serving: 249 calories, 23 grams protein, 5 grams fat (17 percent calories from fat), 0.6 gram saturated fat, 33 grams carbohydrate, 48 milligrams cholesterol, 936 milligrams sodium, 8 grams fiber.


Thursday: Kids

Calling all kids for MACARONI AND CHEESE WITH HAM. Add a deli CARROT SALAD and SOFT ROLLS. Show the children how to make instant CHOCOLATE PUDDING with 1 percent milk and then drizzle it with chocolate syrup.

Shopping List

elbow macaroni, butter, flour, 1 percent milk, coarse salt, 50 percent light cheddar cheese, canned mild chopped chilies, diced ham, deli carrot salad, soft rolls, instant chocolate pudding, chocolate syrup.

MACARONI AND CHEESE WITH HAM

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 5 minutes, plus macaroni

  • 16 ounces elbow macaroni
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 3 cups 1 percent milk, divided
  • 1/8 teaspoon coarse salt
  • 2 cups shredded 50 percent light cheddar cheese
  • 1 (4-ounce) can mild chopped chilies
  • 4 ounces diced ham

Cook macaroni according to directions, but without oil.

Meanwhile, melt butter in pan over medium heat. Whisk in flour; cook 2 minutes. Whisk in 1 cup milk. Gradually whisk in remaining milk, 1 cup at a time, until smooth. Add salt. Simmer, whisking for 2 minutes or until thickened. Remove from heat. Stir in cheese and chilies. Drain pasta; return to pot. Stir in cheese sauce and ham and serve.

Per serving: 312 calories, 17 grams protein, 9 grams fat (26 percent calories from fat), 5.4 grams saturated fat, 41 grams carbohydrate, 31 milligrams cholesterol, 404 milligrams sodium, 1 gram fiber.


Friday: Express

Rather than cook, try a lower-sodium frozen entree tonight that's high in nutrients and load it up with any vegetables you have on hand. Add a packaged ITALIAN SALAD and GARLIC BREAD. For dessert, PEACHES sprinkled with nutmeg is always good.

Shopping List

any lower-sodium frozen entree, packaged Italian salad, garlic bread, peaches, nutmeg.


Saturday: Easy Entertaining

Serve your lucky guests CHICKEN WITH OLIVE PICADILLO SALSA. Accompany the flavor-packed chicken with BLACK BEANS and packaged YELLOW RICE. Add a ROMAINE SALAD and BAGUETTES.

For dessert, BERRIES IN LIME SYRUP is perfect. Heat 1/3 cup sugar and 1/4 cup water to boil until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups strawberries cut in half. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.

Shopping List

olive oil, boneless skinless chicken breast halves, salt-free or other jerk seasoning, onion, red or green bell pepper, garlic, canned no-salt-added diced tomatoes and green chilies, Spanish olives with pimientos, golden or dark raisins, capers, Worcestershire sauce, canned reduced-sodium black beans, packaged yellow rice, romaine, baguettes, sugar, limes, strawberries.

CHICKEN WITH OLIVE PICADILLO SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 tablespoon olive oil
  • 4 (6-ounce) boneless, skinless chicken breast halves
  • 1 to 3 teaspoons salt-free or other jerk seasoning, divided (see NOTE)
  • 1 medium onion, chopped
  • 1 medium red or green bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chilies with liquid (such as Rotel)
  • 3/4 cup whole Spanish olives stuffed with pimientos, halved
  • 1/2 cup golden or dark raisins
  • 1 tablespoon capers, drained
  • 1 tablespoon Worcestershire sauce

Heat oil in a large nonstick skillet on medium. Add chicken; sprinkle chicken with half the jerk seasoning. Cook 4 minutes. Turn; sprinkle remaining seasoning over chicken. Continue to cook 4 minutes. Transfer to a plate; cover with foil.

To skillet, add onion, bell pepper and garlic. Cook 3 minutes, stirring occasionally. Add tomatoes, olives, raisins, capers and Worcestershire sauce. Increase heat to medium-high and simmer 5 minutes. Return chicken to skillet along with collected juices, turning to coat. Continue cooking about 5 minutes or until chicken is no longer pink. Transfer chicken to serving platter; top with olive mixture and serve.

NOTE: The more jerk seasoning, the spicier. I used the whole amount.

Per serving: 356 calories, 38 grams protein, 11 grams fat (28 percent calories from fat), 1.9 grams saturated fat, 26 grams carbohydrate, 109 milligrams cholesterol, 865 milligrams sodium, 3 grams fiber.

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