Enjoy a family gathering with a special meal of CHICKEN THIGHS WITH YOGURT SAUCE AND COUSCOUS. Add a ROMAINE SALAD and FLATBREAD. For dessert, ORANGE SHERBET and BUTTER COOKIES will taste good.
Save enough sherbet for Monday.
couscous, cumin, coriander, turmeric, ginger, cayenne pepper, coarse salt, canola oil, boneless skinless chicken thighs, cooking spray, fresh cilantro, garlic, plain fat-free yogurt, romaine, flatbread, orange sherbet, butter cookies.
CHICKEN THIGHS WITH YOGURT SAUCE AND COUSCOUS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 15 minutes
- 1 cup couscous
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon turmeric
- 1/4 teaspoon ginger
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon coarse salt
- 1 teaspoon canola oil
- 8 boneless skinless chicken thighs, well-trimmed (1 1/2 to 2 pounds total)
- 1/4 cup chopped fresh cilantro
- 1 teaspoon minced garlic
- 1 (6-ounce) container plain fat-free yogurt
- Cilantro sprigs for garnish
Cook couscous according to directions; set aside. In a small bowl, combine cumin, coriander, turmeric, ginger and pepper; stir in salt. Sprinkle on both sides of chicken. Coat a large nonstick skillet with cooking spray and heat oil on medium. Add chicken; cook 6 to 7 minutes on each side or until cooked through.
Meanwhile, combine cilantro, garlic and yogurt in a bowl; mix well. Serve with chicken and couscous. Garnish with cilantro sprigs.
Per serving: 406 calories, 41 grams protein, 9 grams fat (20 percent calories from fat), 1.9 grams saturated fat, 38 grams carbohydrate, 162 milligrams cholesterol, 310 milligrams sodium, 3 grams fiber.
For a super-quick meal, make TEX-MEX MAC AND CHEESE. Add a pound of cooked lean ground beef, 1 cup salsa and some chopped fresh cilantro to cooked macaroni and cheese. Serve the easy entree with a packaged CAESAR SALAD and BREADSTICKS. Scoop the leftover SHERBET for dessert.
lean ground beef, salsa, fresh cilantro, macaroni and cheese, packaged Caesar salad, breadsticks.
The holidays are around the corner, so save some bucks with economical CREAMY RED BEANS AND RICE WITH CARAMELIZED ONIONS. Add a fresh SPINACH SALAD and WHOLE-GRAIN BREAD. For dessert, PEACHES are easy.
Save enough red beans and rice for Wednesday.
butter, onion, rice, canned reduced-sodium red kidney beans, sour cream, Asiago, pepper, fresh spinach, whole-grain bread, peaches.
CREAMY RED BEANS AND RICE WITH CARAMELIZED ONIONS
Servings: makes 6 servings
Prep time: less than 15 minutes
Cook time: about 10 minutes
- 1 tablespoon butter
- 1 large onion, sliced
- 3 cups hot cooked rice
- 1 (16-ounce) can reduced-sodium red kidney beans, rinsed
- 1/2 cup sour cream
- 1/2 cup shredded Asiago
- 1/4 teaspoon pepper
Melt butter in a large nonstick skillet on medium heat. Add onion; cook 8 minutes or until it begins to brown. Add rice, beans, sour cream, cheese and pepper. Stir until blended and cheese is melted.
Per serving: 268 calories, 8 grams protein, 9 grams fat (30 percent calories from fat), 5.3 grams saturated fat, 37 grams carbohydrate, 27 milligrams cholesterol, 260 milligrams sodium, 4 grams fiber.
Wednesday: Heat and Eat
Make BEANS AND RICE WRAPS with the heated leftovers, topped with shredded cheddar cheese and wrapped in warm flour tortillas. Serve with a LETTUCE AND TOMATO SALAD. Enjoy PEARS for dessert.
shredded cheddar cheese, flour tortillas, lettuce, tomatoes, pears.
Skip meat tonight and enjoy RED LENTIL AND VEGETABLE SOUP. In a Dutch oven on medium, heat 1 tablespoon olive oil. Add 4 medium chopped carrots, 1 medium chopped onion. Cook 6 to 8 minutes or until lightly browned and tender. Stir in 1 teaspoon cumin; cook 1 minute. Add 1 (14.5-ounce) can undrained no-salt-added diced tomatoes, 1 (14-ounce) can unsalted vegetable broth, 1 cup dried red lentils, 2 cups water, 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cover and heat to boiling on high. Reduce heat to low; simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in 1 (5-ounce) package baby spinach leaves. On the side, add MIXED GREENS and WHOLE-GRAIN BREAD. Buy a COCONUT CAKE for dessert.
Save enough cake for Saturday.
olive oil, carrots, onion, cumin, canned no-salt-added diced tomatoes, canned unsalted vegetable broth, dried red lentils, coarse salt, pepper, packaged baby spinach leaves, mixed greens, whole-grain bread, coconut cake.
The kids will love BARBECUE SLOPPY JOES. Heat some canola oil in a large nonstick skillet on medium-high. Add a chopped onion and cook until softened. Add 1 pound ground chicken and cook 4 minutes or until no longer pink. Stir in 3/4 cup any barbecue sauce and heat through. Spoon onto toasted WHOLE-GRAIN BUNS. Add BAKED BEANS and ZUCCHINI STICKS and a kid-favorite DIP. Sprinkle APPLE SLICES with CINNAMON for dessert.
canola oil, onion, ground chicken, any barbecue sauce, whole-grain buns, baked beans, zucchini, dip, apples, cinnamon.
Saturday: Easy Entertaining
SALMON WITH ASIAN WALNUT SLAW is fit for a king or any honored guest. Serve the delicious salmon with BASMATI RICE and STEAMED BROCCOLI. Add SOURDOUGH BREAD. Slice the leftover CAKE for dessert.
sweet chile sauce, teriyaki sauce, unseasoned rice vinegar, salmon fillets, purple cabbage, carrots, green onions, coarsely chopped walnuts, fresh cilantro, basmati rice, broccoli, sourdough bread.
SALMON WITH ASIAN WALNUT SLAW
Servings: makes 4 servings
Prep time: 15 minutes; marinating time: 30 minutes
Cook time: less than 10 minutes
- 3 tablespoons sweet chile sauce
- 3 tablespoons teriyaki sauce
- 1 1/2 tablespoons unseasoned rice vinegar
- 4 salmon fillets (4 to 6 ounces each)
- 1 cup shredded purple cabbage
- 1 cup coarsely shredded carrots
- 2 medium green onions, sliced
- 3/4 cup coarsely chopped and toasted walnuts, divided
- Fresh cilantro leaves, torn
In a shallow dish, stir together chile sauce, teriyaki sauce and vinegar; set aside 2 tablespoons mixture. Place salmon in dish with marinade, skin side up. Marinate 30 minutes. In medium bowl, toss together cabbage, carrots, onions, half the walnuts and reserved marinade; refrigerate. On medium-high heat, grill salmon 3 to 5 minutes on each side until cooked through. Transfer to a platter; top with cabbage mixture. Sprinkle with remaining walnuts and cilantro.
Per serving: 332 calories, 28 grams protein, 20 grams fat (53 percent calories from fat), 2.3 grams saturated fat, 12 grams carbohydrate, 53 milligrams cholesterol, 464 milligrams sodium, 3 grams fiber.