health

7 Day Menu Planner for April 07, 2019

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

Sunday: Family

Impress the family with ROASTED CHICKEN WITH ORANGE JUICE AND CANDIED CARROTS. Serve the chicken with SCALLOPED POTATOES and FLATBREAD. Enjoy KEY LIME PIE for dessert.

Plan

Save enough chicken for Monday.

Shopping List

oranges, chicken-flavored bouillon cubes, roasting chicken, coarse salt, pepper, fresh baby carrots, sugar, canola oil, lemon, scalloped potatoes, flatbread, key lime pie.

ROASTED CHICKEN WITH ORANGE JUICE AND CANDIED CARROTS

Servings: makes 8 servings chicken; 8 servings carrots

Prep time: 20 minutes

Cook time: 2 to 2 1/4 hours for chicken; 1 1/2 to 1 3/4 hours for carrots

  • For the chicken:
  • 2 cups freshly squeezed orange juice
  • 2 chicken-flavored bouillon cubes, crumbled
  • 1 (4-pound) roasting chicken
  • Coarse salt
  • Freshly ground pepper
  • For the carrots:
  • 2 pounds fresh baby carrots, peeled
  • 1/4 cup plus 2 tablespoons sugar
  • 3 tablespoons canola oil
  • Juice of 1/2 lemon
  • Heat oven to 325 degrees. Whisk orange juice with bouillon to dissolve cubes. Place chicken in roasting pan and season the cavity with salt and pepper. Spoon half the juice mixture over the chicken and into the cavity. Roast, basting occasionally with remaining juice mixture, 2 to 2 1/4 hours or until internal temperature of thigh is 165 degrees. Let chicken stand 5 minutes before carving; serve the chicken hot with pan juices on the side.
  • For the carrots: Cook the carrots in boiling water 12 to 15 minutes; drain and return to pan. Add sugar, oil and lemon juice. Partially cover and cook over low heat, stirring gently once or twice so as not to damage carrots, until evenly glazed, 1 1/4 to 1 1/2 hours. Serve hot. (Adapted from "The Scent of Orange Blossoms," Kitty Morse and Danielle Mamane; Ten Speed Press.)

Per serving, light and dark chicken without skin: 159 calories, 24 grams protein, 3 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 7 grams carbohydrate, 75 milligrams cholesterol, 375 milligrams sodium, no fiber.

Carb count: 0.5.

Per serving, carrots: 127 calories, 1 gram protein, 6 grams fat (40 percent calories from fat), 0.5 gram saturated fat, 19 grams carbohydrate, no cholesterol, 40 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Transform the leftover chicken into CHICKEN JAMBALAYA (from mix). Follow the directions for any jambalaya mix and add 4 ounces diced ham. Then stir in 1 (10-ounce) package frozen sliced okra (thawed) and simmer 10 more minutes. Add 2 cups diced leftover chicken; mix well. Remove from heat and let stand, covered, 5 minutes. Serve with a MIXED GREEN SALAD and a BAGUETTE. PEACHES are for dessert.

Shopping List

jambalaya mix, diced ham, frozen sliced okra, salad greens, baguette, peaches.

Tuesday: Kids

Buy frozen BLACK BEAN BURGERS for kids' night. Serve on toasted whole-grain buns and top with their favorites, such as shredded lettuce, chopped green chilies, salsa and Mexican-blend shredded cheese. Serve with OVEN FRIES (from frozen). For dessert, RED AND GREEN GRAPES are fun.

Shopping List

frozen black bean burgers, whole-grain hamburger buns, lettuce, chopped green chilies, salsa, Mexican-blend shredded cheese, frozen oven fries, red and green grapes.

Wednesday: Express

We lapped up this super-easy SHEPHERD'S PIE. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, try ICE CREAM SANDWICHES.

Shopping List

lean ground beef, frozen peas and carrots, frozen chopped onions, canned mushroom gravy, cooking spray, frozen mashed potatoes, lettuce, whole-grain bread, ice cream sandwiches

SHEPHERD'S PIE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 pound 95 percent lean ground beef
  • 1 (16-ounce) package frozen peas and carrots
  • 1 cup frozen chopped onions
  • 2 tablespoons water
  • 1 (10.5-ounce) can or jar mushroom gravy
  • 1 (8-ounce) package any frozen mashed potatoes, defrosted

Heat oven to 350 degrees. In a large nonstick skillet, cook beef 6 minutes or until no longer pink. Meanwhile, microwave peas and carrots, onions and water 10 minutes on high (100 percent power); drain. Add gravy and cooked beef; mix well and microwave 3 minutes on high. Spoon into a 2 1/2-quart baking dish coated with cooking spray. Spread potatoes evenly over mixture. Bake 20 to 25 minutes or until potatoes are browned and mixture is bubbly.

Per serving: 322 calories, 29 grams protein, 9 grams fat (25 percent calories from fat), 3.3 grams saturated fat, 32 grams carbohydrate, 68 milligrams cholesterol, 665 milligrams sodium, 5 grams fiber.

Thursday: Budget

Keep the slow cooker busy today with SAUSAGE AND SAUERKRAUT WITH POTATOES. In a 4-quart or larger slow cooker, place 1 (12- to 14-ounce) package reduced-fat kielbasa (cut into chunks), 2 (14.5-ounce) cans rinsed and drained sauerkraut, 1 teaspoon caraway seeds, 4 medium halved red potatoes, 1 medium sliced onion and 2/3 cup water. Stir, cover and cook on low for 8 hours. Alongside, add PICKLED BEETS. Serve with PUMPERNICKEL BREAD. Add CHUNKY APPLESAUCE for dessert.

Shopping List

reduced-fat kielbasa, canned sauerkraut, caraway seeds, red potatoes, onion, pickled beets, pumpernickel bread, chunky applesauce.

Friday: Meatless

Forget meat tonight and enjoy FETTUCCINE WITH BLUE CHEESE. Cook 12 ounces fettuccine according to directions; add 1 (10-ounce) package frozen green peas (thawed) the last 3 minutes of cooking. Drain. To empty pot, add 1/4 cup half-and-half, 1 cup 1 percent milk, 2 tablespoons chopped green onions and coarse salt and pepper to taste. Simmer 1 minute. Return fettuccine and peas to pot. Sprinkle with 1/4 cup crumbled blue cheese; toss to coat. Serve immediately. Add a ROMAINE SALAD and GARLIC BREAD. RASPBERRY SORBET is dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

fettuccine, frozen green peas, half-and-half, 1 percent milk, green onions, coarse salt, pepper, crumbled blue cheese, romaine, garlic bread, raspberry sorbet.

Saturday: Easy Entertaining

Entertain your guests and put ITALIAN PORK ROAST WITH ROASTED POTATO WEDGES on the menu. Heat oven to 350 degrees. Rub 3 tablespoons Italian seasoning over 1 (2-pound) boneless pork loin roast. Place roast in a shallow pan and roast 25 minutes. Place 4 medium unpeeled potatoes (cut into wedges) and 1/4 cup bottled Italian dressing in a resealable plastic bag; toss to coat. Discard marinade; arrange potatoes around pork roast and return to oven for 20 to 30 minutes or until internal temperature of roast reaches 145 degrees and potatoes are tender. Remove from oven and let pork stand 5 minutes before slicing. Serve with ROASTED ASPARAGUS WITH LEMON, PARMESAN AND GARLIC. Add CRUSTY BREAD. For dessert, leftover RASPBERRY SORBET with BUTTER COOKIES is light.

Shopping List

Italian seasoning, boneless pork loin roast, potatoes, bottled Italian dressing, fresh asparagus, olive oil, coarse salt, pepper, garlic, parmesan cheese, lemons, crusty bread, butter cookies.

ROASTED ASPARAGUS WITH LEMON, PARMESAN AND GARLIC

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 8 minutes

  • 1 pound fresh asparagus, trimmed
  • 2 tablespoons olive oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 cloves garlic, pressed
  • 3 tablespoons grated parmesan cheese
  • 2 tablespoons fresh lemon juice
  • Lemon wedges for garnish

Heat oven to 400 degrees. In a large bowl, toss asparagus with oil, salt, pepper and garlic. On a lightly oiled large rimmed baking sheet, arrange asparagus in a single layer. Roast 8 minutes or until asparagus is tender-crisp. Return to bowl. Add parmesan and juice; toss to coat. Garnish with lemon wedges; serve immediately. (Adapted from "Martina’s Kitchen Mix," Martina McBride, Oxmoor House.)

Per serving: 101 calories, 4 grams protein, 8 grams fat (66 percent calories from fat), 1.6 grams saturated fat, 5 grams carbohydrate, 3 milligrams cholesterol, 300 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for March 31, 2019

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

Sunday: Family

Prepare your own LEG OF LAMB and serve it with HERB ROASTED DIJON POTATOES. Heat oven to 425 degrees. Mix together 5 tablespoons Dijon mustard, 2 tablespoons olive oil, 1 clove minced garlic and 1/2 teaspoon Italian seasoning. Add 2 pounds cubed red potatoes; toss to coat. Spoon into a rimmed baking sheet coated with cooking spray. Bake 25 to 30 minutes, or until fork-tender; stir occasionally. Make a GRAPE TOMATO AND BROCCOLI FLORET SALAD (halve the tomatoes) tossed with a light vinaigrette and add DINNER ROLLS. For dessert, top slices of ANGEL FOOD CAKE with STRAWBERRIES.

Plan

Save enough lamb, tomato-broccoli salad and cake for Monday. Save enough strawberries for Tuesday.

Shopping List

leg of lamb, Dijon mustard, olive oil, garlic, Italian seasoning, red potatoes, cooking spray, grape tomatoes, fresh broccoli, light vinaigrette, dinner rolls, angel food cake, strawberries.

Monday: Heat and Eat

Make LAMB SANDWICHES ON ROSEMARY BREAD. Brush the bread with olive oil and layer it with leftover lamb slices, roasted red peppers, goat cheese and arugula. Serve with leftover TOMATO-BROCCOLI SALAD. Drizzle CHOCOLATE SYRUP over the leftover CAKE for dessert.

Shopping List

rosemary or other bread for sandwiches, olive oil, roasted red peppers, goat cheese, arugula, chocolate syrup.

Tuesday: Meatless

CHEDDAR AND PEAR PANINI is a great no-meat sandwich. For 2 sandwiches: Heat panini press or stovetop grill to medium. Mix 2 tablespoons mango chutney and 1 tablespoon low-fat mayonnaise in a small bowl. Spread mixture over 4 slices whole-grain bread. Top with 3 ounces sharp light cheddar cheese (thinly sliced and divided). Divide and top with 1/4 of a pear (or apple), thinly sliced, and remaining cheese and bread slices, chutney side down. Coat outside of slices with cooking spray. Place on panini press or grill, coated side down; cook 4 to 8 minutes or until cheese has melted. Cut in half; serve with deli COLESLAW. Add OVEN FRIES (from frozen). For dessert, scoop some VANILLA ICE CREAM and top it with leftover STRAWBERRIES.

Plan

Save leftover ice cream for Friday.

Shopping List

mango chutney, low-fat mayonnaise, whole-grain bread, sharp light cheddar cheese, pears or apples, cooking spray, deli coleslaw, frozen oven fries, vanilla ice cream.

Wednesday: Budget

The REALLY GOOD TUNA CASSEROLE went over big-time at our house. Serve this update of a family favorite with a SPINACH SALAD and CRUSTY BREAD. TROPICAL FRUIT is good for dessert.

Shopping List

cooking spray, no-yolk medium noodles, butter, red bell pepper, onion, fresh mushrooms, flour, 1 percent milk, shredded 50 percent light sharp cheddar cheese, canned water-packed albacore tuna, coarse salt, black pepper, panko crumbs, fresh spinach, crusty bread, tropical fruit.

REALLY GOOD TUNA NOODLE CASSEROLE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 35 minutes

  • 6 ounces no-yolk medium noodles
  • 2 teaspoons butter, divided
  • 1 small red bell pepper, chopped
  • 1/2 medium onion, chopped
  • 1 cup sliced fresh mushrooms
  • 2 tablespoons flour
  • 1 1/4 cups 1 percent milk
  • 1/2 cup shredded 50 percent light sharp cheddar cheese
  • 2 (5-ounce) cans water-packed albacore tuna, drained and flaked
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1/3 cup dried panko crumbs

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook noodles according to package directions; drain. Meanwhile, combine 1 teaspoon butter, bell pepper, onion and mushrooms in a large container and microwave on high (100 percent power) for 30 seconds; drain. Whisk together flour and milk until smooth. Stir into vegetable mixture; cover and microwave on high for 2 minutes. Stir, re-cover and cook for 1 minute. Stir and continue cooking in 30-second increments until thickened. Remove from microwave, add cheese and stir until melted. Stir in tuna, cooked noodles, salt and pepper, and spoon into baking dish. Bake, covered, 25 minutes. Mix together panko crumbs and the 1 teaspoon remaining butter (melted); sprinkle over casserole and bake 5 more minutes or until bubbly. Serve immediately.

Per serving: 365 calories, 30 grams protein, 7 grams fat (17 percent calories from fat), 3.2 grams saturated fat, 46 grams carbohydrate, 48 milligrams cholesterol, 521 milligrams sodium, 3 grams fiber.

Thursday: Express

Pick up a ROTISSERIE CHICKEN and serve it with BAKED POTATOES topped with BROCCOLI AND CHEESE SAUCE (from frozen). Add WHOLE-GRAIN ROLLS. Stop by the bakery for BROWNIES for something sweet.

Plan

Save 2 cups chopped chicken and enough brownies for Friday.

Shopping List

rotisserie chicken, potatoes to bake, frozen broccoli and cheese sauce, whole-grain rolls, brownies.

Friday: Kids

Let the kids help prepare TEX-MEX CHICKEN POT PIE with the leftover chicken. The whole family will enjoy it with CELERY STICKS and DIP. Everyone will line up for warmed leftover BROWNIES topped with leftover ICE CREAM and CHOCOLATE SPRINKLES.

Shopping List

burrito-sized flour tortillas, canned condensed cream of mushroom soup, canned chicken breast (if needed), packaged frozen vegetables for soup, canned chopped mild green chilies, cilantro, cooking spray, celery, dip, chocolate sprinkles.

TEX-MEX CHICKEN POT PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 2 burrito-sized flour tortillas (see NOTE)
  • 1 (10 3/4-ounce) can condensed cream of mushroom soup
  • 2 cups cooked chicken or 1 (12-ounce) can chicken breast (see NOTE)
  • 1 (16-ounce) package frozen vegetables for soup, thawed and drained
  • 1 (4 1/2-ounce) can mild chopped green chilies
  • 1/3 cup chopped cilantro

Heat oven to 375 degrees. Line the bottom of a 9-inch pie plate with 1 warmed (see note) tortilla. In a large bowl, mix soup, chicken, vegetables, chilies and cilantro. Spoon into lined pie plate. Top with the other warmed tortilla. Coat with cooking spray. Cover with foil and bake 20 minutes. Uncover and bake 25 more minutes or until top is golden and filling is hot. Cut into 6 wedges and serve immediately.

NOTES: To warm tortillas: Roll in damp white paper towels and microwave on high (100 percent power) 20 seconds or until heated. Use canned chicken if needed.

Per serving: 201 calories, 17 grams protein, 5 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 23 grams carbohydrate, 39 milligrams cholesterol, 623 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests enjoyed THAI SHRIMP WITH ANGEL HAIR PASTA. Add a BIBB LETTUCE SALAD and BAGUETTE. For dessert, FRUIT TARTS are easy.

Shopping List

dried lemongrass stalks, dry white wine, coarse salt, garlic powder, Szechwan seasoning, cornstarch, fresh or frozen large shrimp, angel hair pasta, fresh spinach, salted nuts (such as cashews or almonds), bibb lettuce, baguette, fruit tarts.

THAI SHRIMP WITH ANGEL HAIR PASTA

Servings: makes 4 servings

Prep time: about 25 minutes

Cook time: about 10 minutes, plus pasta

  • 3 dried lemongrass stalks
  • 3 cups hot water
  • 1/2 cup dry white wine
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon garlic powder
  • 2 teaspoons Szechwan seasoning
  • 2 tablespoons cornstarch
  • 2 tablespoons tepid water
  • 1 pound fresh or frozen large shrimp, thawed, peeled, deveined and tails removed
  • 6 ounces angel hair pasta
  • 5 cups torn fresh spinach leaves
  • 1/4 cup salted nuts (such as cashews or almonds)
  • Place lemongrass and hot water in a 1-quart glass measure; cover and microwave on high (100 percent power) 5 minutes; cool. Remove lemongrass to cutting board. Reserve water. Slice lemongrass lengthwise, then finely chop. In a large nonstick skillet, combine lemongrass, reserved water, wine, salt, garlic powder and Szechwan seasoning; bring to a boil. Mix cornstarch with tepid water and stir into lemongrass mixture; cook and stir 1 to 2 minutes or until mixture thickens slightly. Add shrimp and cook 3 to 4 minutes or until it turns pink. (If using frozen shrimp, cook 2 minutes.)

Meanwhile, cook pasta according to directions; drain and rinse. Return to cooking pan. Add spinach and shrimp mixture to pasta; toss. Garnish with nuts.

Per serving: 325 calories, 28 grams protein, 5 grams fat (15 percent calories from fat), 1 gram saturated fat, 40 grams carbohydrate, 159 milligrams cholesterol, 451 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for March 24, 2019

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

Sunday: Family

The family will give their approval to CHICKEN BRAISED IN SUN-DRIED TOMATO CREAM SAUCE. Serve it over MASHED POTATOES. Add STEAMED ZUCCHINI and CRUSTY BREAD. Enjoy BLUEBERRY COBBLER for dessert.

Plan

Prepare enough mashed potatoes and save enough cobbler for Monday.

Shopping List

chicken breast cutlets, coarse salt, pepper, sliced sun-dried tomatoes in oil, garlic, dry white wine, heavy cream, fresh basil, potatoes to mash, zucchini, crusty bread, blueberry cobbler.

CHICKEN BRAISED IN SUN-DRIED TOMATO CREAM SAUCE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 20 minutes

  • 6 chicken breast cutlets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/3 cup thinly sliced sun-dried tomatoes in oil, plus 1 tablespoon oil from jar
  • 3 cloves garlic, thinly sliced
  • 2/3 cup dry white wine
  • 2/3 cup heavy cream
  • 1/4 cup thinly sliced basil leaves
  • Basil sprigs for garnish

Pat chicken dry. Season with salt and pepper. Heat 1 tablespoon oil from tomato jar in a large nonstick skillet on medium-high. Cook chicken 1 minute on each side or just until golden. Remove chicken to plate. Add garlic to skillet; cook 40 seconds. Add wine, cream and tomatoes, stirring to scrape brown bits from bottom of skillet. Cook on medium-high until the mixture comes to a boil. Add chicken and any accumulated juices, and reduce heat to medium-low. Cover; cook 5 minutes or just until chicken is done. Transfer to serving platter; add sliced basil to sauce. Season sauce with salt and pepper to taste and spoon over chicken. Garnish with basil sprigs if desired, and serve. (Adapted from "Martina’s Kitchen Mix," Martina McBride, Oxmoor House.)

Per serving: 271 calories, 25 grams protein, 16 grams fat (54 percent calories from fat), 7.2 grams saturated fat, 3 grams carbohydrate, 109 milligrams cholesterol, 320 milligrams sodium, 1 gram fiber.

Monday: Heat & Eat

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with leftover MASHED POTATOES and RED CABBAGE (from jar). Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, jar red cabbage, rye bread.

Tuesday: Budget

Many of us learned from our mothers how to stretch a dollar and save time, too, as in this old-fashioned BEEF AND NOODLES dish. Add a SPINACH SALAD and CRUSTY BREAD. For dessert, enjoy PEACHES.

Shopping List

lean ground beef, onion, green bell pepper, reduced-sodium tomato juice, coarse salt, black pepper, curry powder, thin no-yolk egg noodles, parmesan cheese, fresh spinach, crusty bread, peaches.

BEEF AND NOODLES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound lean ground beef
  • 1 medium onion, finely chopped
  • 1 medium green bell pepper, finely chopped
  • 4 cups reduced-sodium tomato juice
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon curry powder
  • 1 (6-ounce) package thin no-yolk egg noodles
  • Freshly grated parmesan cheese for garnish

In a Dutch oven, combine beef, onion and bell pepper and cook 8 to 10 minutes on medium or until beef is no longer pink and vegetables are softened. Add tomato juice, salt, black pepper and curry powder; bring to a boil. Reduce heat to low and add noodles, making sure to cover them with liquid. Mix well. Cook, stirring often, 10 minutes or until noodles are tender and most of liquid is absorbed. Serve, garnishing each serving with cheese.

Per serving: 253 calories, 21 grams protein, 4 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 32 grams carbohydrate, 42 milligrams cholesterol, 346 milligrams sodium, 3 grams fiber.

Wednesday: Meatless

Feast on VEGETABLE CURRY tonight. In a 4-quart or larger slow cooker, combine 4 medium peeled, diced potatoes, 1 large chopped onion, 1 chopped red bell pepper, 2 chopped carrots, 2 chopped large plum tomatoes, 1 (6-ounce) can tomato paste, 3/4 cup water, 2 tablespoons curry powder, 2 teaspoons cumin seeds, 1/2 teaspoon garlic powder and 1/2 teaspoon coarse salt; mix well. Place florets from 1 medium head cauliflower on top. Cook on low 7 to 8 hours. Gently stir in 1 (10-ounce) package frozen green peas; increase heat to high and cook 15 more minutes. Serve the curry over BASMATI RICE and pass CHUTNEY at the table. Slice CUCUMBERS in plain yogurt as an accompaniment. Add WHOLE-GRAIN PITA BREAD. Make instant LEMON PUDDING with 1 percent milk for dessert.

Shopping List

potatoes, onion, red bell pepper, carrots, plum tomatoes, tomato paste, curry powder, cumin seeds, garlic powder, coarse salt, fresh cauliflower, frozen green peas, basmati rice, chutney, cucumbers, plain yogurt, whole-grain pita bread, instant lemon pudding, 1 percent milk.

Thursday: Express

Buy one of the prepared PORK BARBECUES and serve it on toasted WHOLE-GRAIN BUNS. Add vegetarian BAKED BEANS and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough barbecue for Friday.

Shopping List

pork barbecue, whole-grain buns, vegetarian baked beans, deli coleslaw, strawberry ice cream.

Friday: Kids

Kids are always in a hurry to eat, so HURRY-UP TACOS are right up their alley. Heat whole-grain tortillas, fill with leftover barbecue and top with sliced avocados. Serve with CARROT STICKS and BAKED CHIPS. For dessert, slurp on FROZEN JUICE BARS.

Shopping List

whole-grain tortillas, avocados, carrots, baked chips, frozen juice bars.

Saturday: Easy Entertaining

Our guests enjoyed this CHICKEN MUSHROOM STROGANOFF. Serve it over medium no-yolk NOODLES with a RED-TIPPED LETTUCE SALAD on the side. Add SOURDOUGH BREAD. For dessert, make RASPBERRY PARFAITS by layering vanilla pudding with frozen raspberries (thawed) in stemmed glasses. Top with light whipped cream.

Shopping List

boneless chicken breast halves, unsalted chicken broth, onion, Dijon mustard, dried thyme, white pepper, garlic, fresh mushrooms, low-fat sour cream, medium no-yolk egg noodles, red-tipped lettuce, sourdough bread, vanilla pudding, frozen raspberries, light whipped cream.

CHICKEN MUSHROOM STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 4 (4- or 5-ounce) boneless chicken breast halves
  • 1 (14-ounce) can unsalted chicken broth
  • 1/2 cup chopped onion
  • 2 tablespoons Dijon mustard
  • 1 teaspoon dried thyme
  • 1/8 teaspoon white pepper
  • 1 clove garlic, minced
  • 1 (8-ounce) package fresh mushrooms, sliced
  • 2/3 cup low-fat sour cream

Flatten chicken between two pieces of plastic wrap to an even thickness. Combine broth, onion, mustard, thyme, pepper, garlic and mushrooms in a large skillet and bring to a boil. Cover, reduce heat and simmer 5 minutes. (Mixture will appear curdled.) Lay chicken in mixture. Cover and simmer (poach) 15 minutes; do not boil. Remove chicken and cover; set aside and keep warm. Bring poaching liquid to a boil and cook, uncovered, 8 minutes or until reduced to about 3/4 cup. Remove from heat; let cool slightly. Stir in sour cream. Return chicken and any collected juices to skillet, turning chicken to coat. Serve chicken with sauce.

Per serving: 219 calories, 28 grams protein, 6 grams fat (28 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 79 milligrams cholesterol, 376 milligrams sodium, 1 gram fiber.

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