health

7 Day Menu Planner for October 29, 2017

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

The whole family will enjoy BRAISED CHICKEN CACCIATORE. Serve it over SPAGHETTI (or other noodles). Add BROCCOLI, a LETTUCE WEDGE and GARLIC BREAD. For dessert, VANILLA ICE CREAM topped with toasted COCONUT is a fine finish.

Plan

Prepare enough chicken and spaghetti and save some coconut for Monday. Save enough ice cream for Thursday.

Shopping List

bone-in skinless chicken thighs, coarse salt, black pepper, flour, canola oil, crimini mushrooms, green bell pepper, onion, no-salt-added chunky red pasta sauce, spaghetti (or other noodles), broccoli, lettuce, garlic bread, vanilla ice cream, coconut.

BRAISED CHICKEN CACCIATORE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 1/2 to 2 pounds bone-in skinless chicken thighs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/2 cup flour
  • 3 tablespoons canola oil
  • 8 whole crimini mushrooms, quartered
  • 1 medium green bell pepper, cored and sliced
  • 1 medium onion, sliced
  • 1 (24-ounce) jar no-salt-added chunky red pasta sauce

Season the chicken thighs with salt and pepper. Place flour in a pie plate; coat chicken with flour, shaking off any extra. In a large cast-iron or heavy skillet, heat oil on medium-high. Add chicken to pan and cook 5 minutes on each side or until brown all over. Transfer to a plate; cover to keep warm. In same skillet, cook mushrooms 3 minutes or until all moisture is evaporated. Add pepper and onion; cook 3 minutes. Add sauce and mix well. Add the chicken with any juices to skillet. Simmer on medium-low 20 minutes or until the chicken reaches an internal temperature of 165 degrees. To serve: Transfer chicken to a platter and spoon sauce over the chicken.

Per serving: 434 calories, 30 grams protein, 20 grams fat (42 percent calories from fat), 3.1 grams saturated fat, 35 grams carbohydrate, 132 milligrams cholesterol, 834 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Dinner will be ready as soon as you heat the leftover CACCIATORE and SPAGHETTI. Serve it with GREEN BEANS. Dessert is APRICOTS topped with leftover TOASTED COCONUT.

Plan

Save some green beans for Thursday.

Shopping List

green beans, apricots.

Tuesday: Meatless

Wrap up a no-meat dinner with CORN AND BLACK BEAN WRAPS. Preheat oven to 350 degrees. In a bowl, mix together 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexicorn, 1/2 cup shredded Monterey Jack cheese, 1/4 cup chopped cilantro and 1/4 cup salsa. Spoon one-fourth of bean mixture down center of each (of 4) 8- to 10-inch flour tortillas and wrap like a burrito. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted. Serve with extra salsa and reduced-fat sour cream.

Add sliced AVOCADO on a bed of LETTUCE. For dessert, make BANANA PUDDING with 1 percent milk, and add a sliced banana for a flavor boost.

Shopping List

canned reduced-sodium black beans, canned Mexicorn, shredded Monterey Jack cheese, cilantro, salsa, flour tortillas, reduced-fat sour cream, avocado, lettuce, banana pudding mix, 1 percent milk, bananas.

Wednesday: Express

Try MARGHERITA PIZZA (such as Kashi) for a healthy-as-possible, quick meal. Add packaged MIXED GREENS. Dessert is FRESH PINEAPPLE.

Shopping List

Margherita pizza (such as Kashi), packaged mixed greens, fresh pineapple.

Thursday: Kids

Let the kids help prepare GRILLED CHEESE SANDWICHES tonight. Serve with leftover GREEN BEANS, CHERRY TOMATO HALVES and the kids' favorite DIP. A tiny scoop of leftover VANILLA ICE CREAM with STRAWBERRIES is a cool dessert.

Shopping List

bread and cheese for sandwiches, cherry tomatoes, dip, strawberries.

Friday: Budget

CREAMY PASTA WITH BACON AND PEAS is spot-on for a low-cost meal. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, FRESH PEACHES taste good.

Shopping List

mini-shell or other small pasta, lean bacon, olive oil, butter, black pepper, frozen peas, half-and-half, fresh mint leaves, lemon, parmesan cheese, lettuce, crusty rolls, fresh peaches.

CREAMY PASTA WITH BACON AND PEAS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for the pasta plus about 10 minutes

  • 1 pound mini-shell or other small pasta
  • 8 slices lean bacon, cut crosswise into thin pieces
  • 2 teaspoons each olive oil
  • 2 teaspoons butter
  • Freshly ground black pepper
  • 2 cups frozen peas
  • 2 tablespoons half-and-half
  • 2 tablespoons finely chopped fresh mint leaves
  • Juice of 1 lemon
  • 4 ounces finely grated parmesan cheese

Cook pasta according to directions; reserve 1 cup pasta water, then drain. Meanwhile, heat a large skillet on medium. Add bacon, oil, butter and some pepper. Cook 4 minutes or until bacon is crisp. Immediately add peas and cook 2 minutes, stirring continuously. Add the half-and-half and mint. Add cooked pasta to skillet; stir to mix. Add lemon juice. Bring to simmer on low; remove from heat. (Mixture should be thickened; add pasta water for desired thickness.) Add parmesan; stir to mix. Serve. (Adapted from "Jamie Oliver's Food Revolution.")

Per serving: 440 calories, 18 grams protein, 19 grams fat (39 percent calories from fat), 7.4 grams saturated fat, 49 grams carbohydrate, 35 milligrams cholesterol, 453 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

For a special meal for guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fits the bill. Serve the chops with your RICE PILAF and GOCHUJANG GREEN BEANS. Preheat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt. Toss mixture with 1 pound trimmed green beans. Roast on a rimmed, foil-covered baking dish 20 minutes or until tender, shaking twice. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

shoulder or rib lamb chops, olive oil, fresh or dried thyme, black pepper, coarse salt, balsamic vinegar, honey, fresh pears, rice pilaf, canola oil, gochujang sauce, ground coriander, fresh green beans, Bibb lettuce, sourdough bread, fruit tarts.

BALSAMIC HONEY-GLAZED LAMB CHOPS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 8 shoulder or rib lamb chops (about 2 pounds)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh thyme leaves (or 1 1/2 teaspoons dried)
  • 1 1/2 teaspoons coarse ground black pepper
  • 1/2 teaspoon coarse salt
  • 1/2 cup balsamic vinegar
  • 1/2 cup honey
  • 4 small fresh pears, cored and cut into 10 slices each

Brush chops with oil and sprinkle with thyme, pepper and salt. Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once. In another large skillet, combine vinegar and honey; bring to a boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender; remove fruit from skillet. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.

Per serving: 272 calories, 19 grams protein, 8 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 32 grams carbohydrate, 62 milligrams cholesterol, 181 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for October 22, 2017

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Make the day special for the family with GRILLED SIRLOIN STEAKS for dinner. Pair the steaks with colorful HERBED CORN AND EDAMAME SUCCOTASH. Alongside, add MIXED GREENS and DINNER ROLLS. Enjoy LEMON SHERBET for dessert.

Plan

Grill 1 pound extra steak and save some edamame succotash for Monday.

Shopping List

sirloin steaks, fresh or frozen shelled edamame, canola oil, red bell pepper, red onion, garlic, corn, dry white wine, rice vinegar, fresh basil, coarse salt, black pepper, mixed greens, dinner rolls, lemon sherbet.

HERBED CORN AND EDAMAME SUCCOTASH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus edamame

  • 1 1/2 cups fresh or frozen shelled edamame
  • 1 tablespoon canola oil
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped red onion
  • 2 cloves garlic, minced
  • 2 cups corn
  • 3 tablespoons dry white wine or water
  • 2 tablespoons rice vinegar
  • 2 tablespoons chopped fresh basil
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste

Cook edamame according to directions; drain. Heat oil in a large nonstick skillet on medium. Add bell pepper, onion and garlic; cook 2 minutes, stirring frequently or until vegetables start to soften. Stir in corn, wine or water, and edamame; cook 4 minutes, stirring often. Remove from heat; stir in vinegar, basil, salt and pepper. Serve immediately. (Adapted from Eating Well magazine.)

Per serving: 138 calories, 7 grams protein, 5 grams fat (28 percent calories from fat), 0.2 gram saturated fat, 18 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

For a quick dinner, try GRILLED BEEF SALAD. Slice 1 pound leftover steak into bite-size pieces. In a large bowl, combine steak, 1 package mixed greens, diced avocado and halved grape tomatoes. Toss with balsamic vinaigrette. Serve with the leftover EDAMAME SUCCOTASH and BREAD STICKS. PEACHES are dessert.

Shopping List

packaged mixed greens, avocado, grape tomatoes, balsamic vinaigrette, bread sticks, peaches.

Tuesday: Kids

What kid doesn't like MEATBALL SUBS, especially before trick-or-treating? Heat 16 refrigerated or (thawed) frozen meatballs in marinara sauce. Spoon onto toasted submarine rolls. Top with shredded low-fat mozzarella cheese and serve with GREEN BEANS.

For a fun dessert, make SCARECROW COOKIES with the kids. Prepare 1 (17-ounce) package sugar cookie mix according to directions, adding 1 teaspoon pure vanilla extract. Cut out rounds with a 2 1/2-inch round cookie cutter. Bake and cool cookies as directed. Frost cookies with 1 (16-ounce) container vanilla frosting. For the scarecrow's hat, break a wafer cookie in half. Press wafer cookie half into the top of the frosted cookie. Place a whole wafer cookie below the cookie half. Press broken shredded wheat around sides of face for straw hair. Use candy-coated pieces and red string licorice to decorate the face.

Plan

Save some cookies for Wednesday.

Shopping List

refrigerated or frozen meatballs, marinara sauce, submarine rolls, shredded low-fat mozzarella cheese, green beans, sugar cookie mix, pure vanilla extract, vanilla frosting, packaged wafer cookies, shredded wheat, candy-coated pieces, red string licorice.

Wednesday: Express

Make a quick dinner tonight with a frozen POT PIE (such as Blake's). Look for one with natural ingredients that is low in sodium. Add a packaged ITALIAN SALAD. For dessert, enjoy leftover COOKIES.

Shopping List

frozen pot pies (such as Blake's), packaged Italian salad.

Thursday: Budget

It's easy and inexpensive to prepare, so LENTIL SOUP is a perfect entree. Serve it with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Try PEARS for dessert.

Shopping List

unsalted chicken broth, beer (optional), dried lentils, carrots, celery, onion, fully cooked smoked low-fat kielbasa sausage, dried or fresh basil, bay leaf, pepper, parmesan, romaine, whole-grain rolls, pears.

LENTIL SOUP

Servings: makes about 8 cups

Prep time: 10 minutes

Cook time: about 50 minutes

  • 2 (14-ounce) cans unsalted chicken broth
  • 1/4 cup water
  • 12 ounces beer or 1 1/2 cups more chicken broth
  • 1 cup dried lentils
  • 1 cup sliced carrots
  • 2 ribs celery, sliced
  • 1 medium onion, chopped
  • 1 fully cooked smoked low-fat kielbasa sausage (about 3 ounces), thinly sliced
  • 2 teaspoons dried or 2 tablespoons chopped fresh basil
  • 1 bay leaf
  • 1/4 teaspoon pepper
  • 2 tablespoons freshly grated parmesan cheese

In a large pot, heat broth, water, beer and lentils to boiling; reduce heat. Cover and simmer on low, stirring occasionally, for 20 to 25 minutes or until lentils are tender, but not mushy. Stir in carrots, celery, onion, sausage, basil, bay leaf and pepper. Heat to boiling; reduce heat. Cover and simmer 20 minutes, stirring occasionally. Remove bay leaf and serve; sprinkle each serving with cheese.

Per cup: 152 calories, 10 grams protein, 1 gram fat (7 percent calories from fat), 0.5 gram saturated fat, 23 grams carbohydrate, 7 milligrams cholesterol, 176 milligrams sodium, 4 grams fiber.

Friday: Meatless

Skip meat for GRILLED PORTOBELLO QUESADILLAS. Brush one side of 8 medium whole-grain tortillas with olive oil. Place 4 grilled Portobello mushrooms on each of 4 tortillas (oiled side down). Sprinkle with grated pepper jack cheese. Top with remaining tortillas, oiled side up. Grill 1 to 3 minutes per side or until cheese is melted and tortillas are crisp. Cut into wedges.

Serve with AVOCADO SALAD. In a medium bowl, toss 2 cups corn with 1 diced avocado, 2 thinly sliced green onions, 1 tablespoon olive oil and some coarse salt and pepper. Scoop a little STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

medium whole-grain tortillas, olive oil, Portobello mushrooms, pepper jack cheese, corn, avocado, green onions, coarse salt, pepper, strawberry ice cream.

Saturday: Easy Entertaining

Make your guests feel special with SHRIMP AND ANGEL HAIR PASTA WITH "ALFREDO" SAUCE on the menu. Add a BOSTON LETTUCE SALAD and BAGUETTES. Top leftover ICE CREAM with warm FUDGE SAUCE for dessert.

Shopping List

angel hair pasta, uncooked shrimp, packaged fresh spinach, whole milk, parmesan cheese, garlic powder, crushed red pepper, butter, soft Swiss cheese (such as Laughing Cow), Boston lettuce, baguettes, fudge sauce.

SHRIMP AND ANGEL HAIR PASTA WITH "ALFREDO" SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta, shrimp and asparagus

  • 1 pound angel hair pasta
  • 1 pound uncooked shelled and deveined shrimp, tails removed
  • 1 (5- or 6-ounce) package fresh spinach
  • 1/2 cup whole milk
  • 2 tablespoons freshly grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper (or more to taste)
  • 1 teaspoon butter
  • 3 (0.75-ounce) wedges soft Swiss cheese (such as Laughing Cow)

Cook pasta according to directions; add shrimp the last 3 minutes of cooking; drain pasta over spinach in colander and return to pot. In a small bowl, combine milk, parmesan cheese, garlic powder, red pepper, butter and soft cheese. Cover and cook on low 3 to 5 minutes or until cheese melts and sauce has thickened slightly; stir often. Pour sauce over pasta and serve.

Per serving: 394 calories, 28 grams protein, 5 grams fat (10 percent calories from fat), 1.8 grams saturated fat, 59 grams carbohydrate, 132 milligrams cholesterol, 284 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 15, 2017

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

For family day, prepare PORK LOIN ROAST WITH HERBED PEPPER RUB. Preheat oven to 350 degrees. Pat dry a 3-pound boneless pork loin with paper towels. In a small bowl, combine 2 tablespoons cracked black pepper, 2 tablespoons grated parmesan cheese, 2 teaspoons dried basil, 2 teaspoons dried rosemary, 2 teaspoons dried thyme, 1/4 teaspoon garlic powder and 1/4 teaspoon coarse salt. Apply to all surfaces of pork. Place meat in a shallow pan. Roast 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 10 minutes before slicing.

Accompany your roast with QUINOA WITH DRIED CRANBERRIES, APRICOTS AND PECANS. Add SUGAR SNAP PEAS and WHOLE-GRAIN BREAD. Buy a YELLOW LAYER CAKE for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

boneless pork loin, cracked black pepper, parmesan cheese, dried basil, dried rosemary, dried thyme, garlic powder, coarse salt, unsalted vegetable broth, quinoa, dried cranberries, dried apricots, pecans, sugar snap peas, whole-grain bread, yellow layer cake.

QUINOA WITH DRIED CRANBERRIES, APRICOTS AND PECANS

Servings: makes 6 servings

Prep time: 5 minutes

Cook time: 12 to 15 minutes

  • 2 cups unsalted vegetable broth or water
  • 1 cup quinoa
  • Pinch of coarse salt
  • 1/4 cup dried cranberries
  • 1/4 cup chopped dried apricots
  • 3/4 teaspoon dried thyme
  • 1/4 cup finely chopped toasted pecans

In a medium pan, bring broth or water to a boil. Add quinoa and salt. Reduce heat to low; cover and simmer 12 to 15 minutes or until all the liquid is absorbed. Stir cranberries, apricots and thyme into hot quinoa. Top with pecans and serve hot or cold.

Per serving: 174 calories, 5 grams protein, 5 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 28 grams carbohydrate, no cholesterol, 68 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Try DINNER IN A WRAP for an easy meal. Cook 2 cups brown rice according to directions. Meanwhile, prepare a large bag of frozen stir-fry vegetables. Make a dipping sauce by combining 1 cup orange marmalade with a few shakes of crushed red pepper flakes and a splash of rice wine vinegar. Warm a stack of flour tortillas in the microwave. Fill the warmed tortillas with hot rice, chopped leftover cooked pork, some vegetables and 1/2 teaspoon sesame seeds. Wrap and serve with the spicy orange sauce for dipping. Add a MIXED GREEN SALAD on the side, along with leftover CAKE for dessert.

Shopping List

brown rice, frozen stir-fry vegetables, orange marmalade, crushed red pepper flakes, rice wine vinegar, flour tortillas, sesame seeds, mixed greens.

Tuesday: Express

Make it quick tonight with SLOPPY JOE PIEROGIES. Boil 1 (16-ounce) package of frozen potato-and-cheddar pierogies according to directions; drain well. Meanwhile, heat a large nonstick skillet on medium. Add 1 pound ground turkey; cook and stir 5 minutes or until it is no longer pink. Add 1 medium chopped green bell pepper and 1 medium chopped onion; cook and stir 5 minutes or until softened. Stir in 1 (15.5-ounce) can Sloppy Joe sauce; cook until mixture comes to a boil. Fold in drained pierogies. Ladle into soup bowls and serve. Add a packaged GREEN SALAD and WHOLE-GRAIN BREAD. Munch on OATMEAL COOKIES for dessert.

Shopping List

frozen potato-and-cheddar pierogies, ground turkey, green bell pepper, onion, canned Sloppy Joe sauce, packaged green salad, whole-grain bread, oatmeal cookies.

Wednesday: Kids

Kids will like PICADILLO BURRITOS. Heat a large nonstick skillet to medium-high. Add 1 pound lean ground beef; cook 5 minutes or until no longer pink; drain well. Stir in 1 (14-ounce) can undrained no-salt-added diced tomatoes, 1/4 cup sliced pimiento-stuffed olives, 1 tablespoon cider vinegar, 3/4 teaspoon cumin, 3/4 teaspoon cinnamon and 1/4 teaspoon ground cloves. Reduce heat to low and simmer, partially covered, 10 minutes or until most of liquid has evaporated. Heat 4 large flour tortillas according to directions. Top each with 1/4 of beef mixture and 1/4 cup shredded lettuce; fold in the sides and roll. Serve with PEAS AND CARROTS. For dessert, FRESH PINEAPPLE SPEARS are easy.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, pimiento-stuffed olives, cider vinegar, cumin, cinnamon, ground cloves, large flour tortillas, lettuce, frozen peas and carrots, fresh pineapple spears.

Thursday: Budget

This GOCHUJANG MEAT LOAF is one of the best we've had in a while, and I think you will feel the same. Serve with JASMINE RICE and SNOW PEAS. Add WHOLE-GRAIN ROLLS. Try this CHUNKY APPLESAUCE for dessert: Combine 1 pound peeled and diced apples (Macintosh, Fuji or Gala are best) with 1/4 cup water, 2 teaspoons brown sugar and 1/8 teaspoon cinnamon. Cover and microwave on high (100 percent power) until the apples are tender, 6 to 8 minutes. Mash with a fork or potato masher. Adjust seasonings and enjoy.

Shopping List

ground pork, lean ground beef, onion, water crackers, fresh mint, gochujang sauce, egg, coarse salt, ketchup, jasmine rice, snow peas, whole-grain rolls, apples, brown sugar, cinnamon.

GOCHUJANG MEAT LOAF

Servings: makes 8 slices

Prep time: 15 minutes

Cook time: 55 minutes

  • 1 pound ground pork
  • 1 pound lean ground beef
  • 1 small onion, finely chopped
  • 8 water crackers, finely crushed
  • 1/2 cup chopped fresh mint
  • 5 tablespoons gochujang sauce, divided (see NOTE)
  • 1 egg
  • 1/2 teaspoon coarse salt
  • 1/4 cup ketchup

Preheat oven to 425 degrees. In a large bowl, mix pork, beef, onion, crackers, mint, 3 tablespoons guchujang, egg and salt. Mold into a loaf and place on a foil-lined baking sheet; bake 25 minutes. Meanwhile, in a small bowl, mix together the remaining gochujang sauce and ketchup. Remove meatloaf from oven and reduce heat to 375 degrees. Brush with ketchup mixture. Return to oven and bake 30 minutes or until internal temperature is 165 degrees.

NOTE: Gochujang sauce's primary ingredients are red chili powder, glutinous rice powder, powdered fermented soybeans and salt. Look for it in or near the ketchup aisle.

Per slice: 291 calories, 24 grams protein, 16 grams fat (50 percent calories from fat), 5.7 grams saturated fat, 12 grams carbohydrate, 92 milligrams cholesterol, 527 milligrams sodium, 1 gram fiber.

Friday: Meatless

Always a favorite, GRILLED SWISS CHEESE and TOMATO SANDWICHES are easy. Serve them with BEAN SOUP and a SPINACH SALAD. SLICED KIWIFRUIT is dessert.

Shopping List

bread, Swiss cheese and tomatoes for sandwiches, bean soup, fresh spinach, kiwifruit.

Saturday: Easy Entertaining

Invite friends for a taste-bud-pleasing sensation, CHICKEN MOLE BAKE. Serve the Mexican dish with RICE, FRESH ZUCCHINI, a SLICED AVOCADO SALAD and FLOUR TORTILLAS. Make or buy FLAN for dessert.

Shopping List

cooking spray, bone-in skinless chicken breasts and thighs, coarse salt, pepper, canola oil, mole, unsalted chicken broth, sliced almonds, sesame seeds, rice, fresh zucchini, avocado, flour tortillas, flan.

CHICKEN MOLE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 1 hour

  • 2 pounds bone-in skinless chicken breasts (cut into serving-size pieces)
  • 2 pounds bone-in skinless chicken thighs
  • Coarse salt and pepper to taste
  • 2 teaspoons canola oil
  • 1/2 cup mole
  • 2 cups unsalted chicken broth
  • 1/2 cup toasted sliced almonds
  • 2 tablespoons sesame seeds

Preheat oven to 350 degrees. Place chicken on a rack coated with cooking spray in a shallow baking dish lined with foil. Coat chicken with cooking spray. Season with salt and pepper. Bake, uncovered, 35 to 40 minutes or until internal temperature reaches 165 degrees. Meanwhile, heat oil in a 2-quart pan on medium-high. Add mole and heat 1 minute, stirring constantly. Gradually add broth; stir to dissolve mole. Bring to a boil, then reduce heat to low and simmer (with lid slightly ajar) about 45 minutes. Stir frequently. Remove chicken from oven and transfer to serving plate. Top with some of the mole mixture, the almonds and sesame seeds, and serve. Pass the remaining mole mixture at the table.

Per serving: 298 calories, 37 grams protein, 14 grams fat (45 percent calories from fat), 2.8 grams saturated fat, 3 grams carbohydrate, 139 milligrams cholesterol, 181 milligrams sodium, 1 gram fiber.

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