health

7 Day Menu Planner for January 24, 2021

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

Sunday: Family

Prepare your own ROAST CHICKEN today with a 5- to 7-pound oven-roaster. On the side, make CORNBREAD STUFFING (from mix). Add GRAVY, MASHED POTATOES and PARSLEY-BUTTERED CARROTS. Buy a BLUEBERRY COBBLER for dessert.

Plan

Save enough chicken for Monday; save enough cobbler for Tuesday.

Shopping List

oven-roaster chicken, cornbread stuffing mix, gravy, potatoes to mash, parsley, butter, carrots, blueberry cobbler.

Monday: Heat and Eat

Use some of the leftover chicken in CHICKEN-VEGETABLE PITA POCKETS. Add deli BEAN SOUP on the side, along with some CELERY STICKS. For dessert, TROPICAL FRUIT is simple.

Shopping List

plain yogurt, low-fat mayonnaise, Dijon mustard, cumin, cayenne pepper, cucumber, green onions, fresh spinach, whole-grain pita pockets, deli bean soup, celery, tropical fruit.

CHICKEN-VEGETABLE PITA POCKETS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 5 minutes

  • 1/2 cup plain yogurt
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon cumin
  • 1/8 teaspoon cayenne pepper
  • 2 cups chopped cooked chicken breast
  • 1/2 cup chopped seeded cucumber
  • 2 green onions, sliced
  • 2 cups shredded fresh spinach
  • 4 whole-grain pita pockets, halved

Heat oven to 250 degrees. In a large bowl, whisk together yogurt, mayonnaise, mustard, cumin and cayenne pepper. Add chicken, cucumber, onions and spinach; toss to coat. Meanwhile, bake pita halves 3 to 4 minutes (do not toast). Divide and spoon filling into pita halves and serve.

Per serving: 326 calories, 30 grams protein, 6 grams fat (15% calories from fat), 1.2 grams saturated fat, 40 grams carbohydrate, 60 milligrams cholesterol, 558 milligrams sodium, 5 grams fiber.

Tuesday: Meatless

This ITALIAN VEGETABLE STEW makes a no-meat night extra-special. In a Dutch oven, heat 1 tablespoon olive oil on medium. Add 3 cups diced potatoes, 2 cups diced onions and 1 teaspoon minced garlic; cook 10 minutes or until potatoes are lightly browned and onions are softened. Add 2 cups sliced zucchini, 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 cup unsalted vegetable broth and 1 teaspoon dried basil. Cover and simmer 10 minutes; add coarse salt and pepper to taste. Serve with (deli) EGG SALAD SANDWICHES on WHOLE-GRAIN BREAD with LETTUCE. Warm the leftover COBBLER for dessert and top with light whipped cream.

Plan

If time permits, assemble Wednesday's entree tonight and refrigerate. Increase tomorrow's baking time by about 10 minutes.

Shopping List

olive oil, potatoes, onions, garlic, zucchini, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, dried basil, coarse salt, pepper, deli egg salad, whole-grain bread, lettuce, light whipped cream.

Wednesday: Kids

MEXICAN MEAT-AND-CHEESE BAKE has all the kids' favorite ingredients. Serve the layered dish with BABY CARROTS and HUMMUS. For dessert, make FLAN from a mix.

Shopping List

cooking spray, onion, lean ground beef, ground turkey breast, canned condensed less-sodium less-fat cream of mushroom soup, canned condensed less-sodium less-fat cream of chicken soup, canned chopped green chilies, corn tortillas, 50% light jalapeno or cheddar cheese, lettuce, tomatoes, reduced-fat sour cream, baby carrots, hummus, flan mix.

MEXICAN MEAT-AND-CHEESE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes

  • 1 medium onion, chopped
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of mushroom soup
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of chicken soup
  • 5 ounces water
  • 1 (4-ounce) can chopped green chilies
  • 8 (6-inch) corn tortillas
  • 2 cups shredded 50% light jalapeno or cheddar cheese
  • Shredded lettuce, chopped tomatoes and reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat a large nonstick skillet on medium; add onion and cook 3 minutes. Add beef and turkey and cook 7 minutes or until meat is no longer pink and onion is softened; drain. Add both soups, water and chilies; mix well. Line bottom of dish with 4 tortillas, torn into pieces. Cover tortillas with half the meat mixture and half the cheese. Repeat layers. Bake 25 to 35 minutes or until hot and bubbly. Serve with lettuce, tomatoes and sour cream.

Per serving: 316 calories, 35 grams protein, 13 grams fat (37% calories from fat), 5.7 grams saturated fat, 16 grams carbohydrate, 73 milligrams cholesterol, 726 milligrams sodium, 2 grams fiber.

Thursday: Budget

BARBECUE PULLED CHICKEN is certainly budget- and flavor-friendly. In a 4-quart or larger slow cooker, combine 1 (14.5-ounce) can drained no-salt-added diced tomatoes, 1/4 cup apple cider vinegar, 2 tablespoons honey, 1 tablespoon smoked paprika, 1 tablespoon soy sauce, 1 tablespoon Dijon mustard and 1/4 teaspoon crushed red pepper; mix well. Add 2 pounds boneless skinless chicken breasts. Season with coarse salt and freshly ground black pepper. Cover and cook on low 4 hours or until chicken is falling apart. Remove from cooker; shred with forks and serve on WHOLE-GRAIN HAMBURGER BUNS.

Add BAKED POTATO CHIPS and COLESLAW on the side. Sprinkle PEACHES with cinnamon for dessert.

Plan

Cook rice and save enough coleslaw for Friday.

Shopping List

canned no-salt-added diced tomatoes, apple cider vinegar, honey, smoked paprika, soy sauce, Dijon mustard, crushed red pepper, boneless skinless chicken breasts, coarse salt, black pepper, whole-grain hamburger buns, baked potato chips, coleslaw, peaches, cinnamon.

Friday: Express

Make MANHATTAN SEAFOOD CHOWDER in no time. Prepare 2 (10 1/2-ounce) cans vegetarian vegetable soup according to directions. Add 12 ounces imitation crabmeat and 2 cups cooked rice. Heat on medium-low and serve with a MIXED GREEN SALAD and CHEESE TOAST. For dessert, stir sliced BANANAS into CHOCOLATE PUDDING.

Shopping List

canned vegetarian vegetable soup, imitation crabmeat, rice, mixed greens, any cheese and bread for cheese toast, bananas, chocolate pudding.

Saturday: Entertain the Family

Serve your family delicious PROSCIUTTO-WRAPPED PORK WITH WALNUTS. Add your MASHED SWEET POTATOES on the side. Brighten the plate with fresh BROCCOLI FLORETS with a squeeze of fresh lemon juice over them.

Add a MIXED GREEN SALAD and ITALIAN BREAD. Buy or make an old-fashioned PINEAPPLE UPSIDE-DOWN CAKE for dessert.

Shopping List

pork tenderloin, garlic powder, coarse salt, prosciutto, butter, mango chutney, white wine, unsalted chicken stock, walnuts, baby arugula, red onion, sweet potatoes to mash, fresh broccoli, lemon, mixed greens, Italian bread, pineapple upside-down cake.

PROSCIUTTO-WRAPPED PORK WITH WALNUTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 1/2 pounds pork tenderloin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 3 ounces thinly sliced prosciutto
  • 2 tablespoons butter
  • 2/3 cup mango chutney
  • 1/4 cup white wine
  • 1/4 cup unsalted chicken stock
  • Baby arugula and small red onion wedges
  • 3/4 cup coarsely chopped toasted walnuts

Season pork with garlic powder and salt and wrap in prosciutto, securing the ends with wooden picks. In a very large skillet, melt butter on medium-high heat. Add pork and cook until brown on all sides, about 5 minutes, turning occasionally. Reduce heat to low and stir in chutney, wine and stock. Cover and cook 20 minutes or until internal temperature of pork reaches 145 degrees. Remove cover and cook until sauce thickens. Remove from skillet to cutting board; tent with foil for 5 minutes. Slice and place on a platter lined with arugula and red onion. Pour sauce over and top and sprinkle with walnuts.

Per serving: 500 calories, 41 grams protein, 28 grams fat (49% calories from fat), 7.6 grams saturated fat, 22 grams carbohydrate, 123 milligrams cholesterol, 759 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for January 17, 2021

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

Sunday: Family

Make family time special with BEEF TOP SIRLOIN AND POTATO KEBABS. Serve SNOW PEAS on the side, along with SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare 2 extra kebabs and save some snow peas and pie for Monday.

Shopping List

red-skinned potatoes, steak sauce, garlic, yellow or zucchini squash, boneless beef top sirloin steak, snow peas, sourdough bread, Boston cream pie.

BEEF TOP SIRLOIN AND POTATO KEBABS

Servings: makes 4 kebabs

Prep time: 20 minutes

Cook time: 11 to 16 minutes, plus potatoes

  • 1 pound red-skinned potatoes
  • 3/4 cup steak sauce
  • 2 teaspoons minced garlic
  • 2 medium yellow or zucchini squash
  • 1 pound boneless beef top sirloin steak

Cut potatoes into 1 1/2-inch pieces. Cover and microwave on high (100% power) 5 to 6 minutes or until just tender, stirring once. Cool slightly. Combine steak sauce and garlic in a 1-cup glass measure. Microwave on high 1 1/2 minutes, stirring once. Cut squash in half lengthwise. Cut beef and squash into 1 1/4 pieces. Combine beef, squash, potatoes and 1/3 cup sauce in large bowl; toss. Alternately thread beef and vegetables onto metal skewers. Place kebabs on grill over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (or 13 to 16 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning once and brushing with remaining sauce during last 5 minutes.

Per serving: 251 calories, 25 grams protein, 5 grams fat (16% calories from fat), 1.6 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 754 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

You're in for a treat with this BEEF AND RED PEPPER STIR-FRY using Sunday's leftovers. Slice the cooked beef into 1/2-inch pieces. In a large nonstick skillet or wok, heat 2 teaspoons sesame oil (or another oil) on medium-high; stir-fry 1 large red bell pepper (cut into thin strips) and 2 cups fresh broccoli florets for 5 minutes. Add leftover snow peas, 1 (8-ounce) can drained pineapple tidbits, leftover beef and any stir-fry sauce. Cook and stir until heated through.

Serve over RICE and garnish with sliced green onions, if desired. Add a MIXED GREEN SALAD and a BAGUETTE. Slice the leftover PIE for dessert.

Shopping List

sesame oil (or another oil), red bell pepper, fresh broccoli, canned pineapple tidbits, any stir-fry sauce, rice, green onions (if desired), mixed greens, baguette.

Tuesday: Budget

Save some food dollars with MEXICAN TURKEY BURGERS on WHOLE-GRAIN HAMBURGER BUNS. Top the burgers with canned green chilies (drained), salsa, shredded lettuce and reduced-fat sour cream.

Add CORN AND BEAN SALAD on the side: Combine canned no-salt-added diced tomatoes (drained), canned reduced-sodium black beans (rinsed), canned no-salt-added corn (rinsed) and some chopped red onion. Toss with Italian dressing and serve.

Scoop STRAWBERRY ICE CREAM for dessert.

Shopping List

any turkey burgers, whole-grain hamburger buns, canned green chilies, salsa, lettuce, reduced-fat sour cream, canned no-salt-added diced tomatoes, canned reduced-sodium black beans, canned no-salt-added corn, red onion, Italian dressing, strawberry ice cream.

Wednesday: Meatless

Skip meat tonight in favor of STUFFED BAKED POTATOES. Slash the tops of baked potatoes and spoon hot canned vegetarian chili over them. Garnish with reduced-fat sour cream, shredded cheddar cheese and chopped green onions. On the side, add a LETTUCE WEDGE with crumbled blue cheese and hard-cooked egg wedges, plus CRUSTY BREAD. For dessert, PEACHES are light.

Shopping List

baking potatoes, canned vegetarian chili, reduced-fat sour cream, shredded cheddar cheese, green onions, lettuce, crumbled blue cheese, eggs, crusty bread, peaches.

Thursday: Kids

Expect a big hug when you feed the kids these OVEN-FRIED CHICKEN TENDERS. Heat oven to 450 degrees. Coat chicken tenders with cooking spray and then dredge them in mashed potato flakes (not granules). Sprinkle with seasoned salt. Bake 15 minutes, turning once. The kids' favorite, TATER TOTS (from frozen), can go alongside. Add a deli CARROT SALAD and SOFT BREAD STICKS. Let's have PEARS for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes, seasoned salt, frozen tater tots, deli carrot salad, soft bread sticks, pears.

Friday: Express

It's potpie kind of weather, so look for a family-size CHICKEN POTPIE in the frozen food case. Serve MIXED VEGETABLES on the side, along with a packaged GREEN SALAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

frozen chicken potpie, mixed vegetables, packaged green salad, tapioca pudding.

Saturday: Family Entertaining

Treat the family to your own GRILLED GROUPER. Serve it with ROASTED ROOT VEGETABLES, a ROMAINE SALAD and CRUSTY ROLLS. LEMON MERINGUE TARTS are perfect for dessert.

Shopping List

grouper, fresh whole white mushrooms, shiitake mushrooms, mixed root vegetables (such as sweet potatoes, parsnips and carrots), onions, garlic, canola oil, dried rosemary, coarse salt, pepper, romaine, crusty rolls, frozen puff pastry shells, lemon pudding mix, 1% milk, lemon, eggs, sugar.

ROASTED ROOT VEGETABLES

Servings: makes 6 servings

Prep time: about 20 minutes

Cook time: about 30 minutes

  • 12 ounces fresh whole white mushrooms (without stems)
  • 4 ounces shiitake mushrooms (without stems)
  • 2 pounds mixed root vegetables (such as sweet potatoes, parsnips and carrots), cut into 1-inch pieces
  • 2 medium onions, cut into 1-inch wedges
  • 12 cloves garlic, peeled and halved
  • 3 tablespoons canola oil
  • 1 1/2 teaspoons dried rosemary
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast for 15 minutes, then stir. Exchange pans between shelves (for even cooking) and roast 15 more minutes or until tender.

Per serving: 213 calories, 5 grams protein, 8 grams fat (30% calories from fat), 0.6 gram saturated fat, 35 grams carbohydrate, no cholesterol, 398 milligrams sodium, 7 grams fiber.

LEMON MERINGUE TARTS

Servings: makes 6 servings

Prep time: 15 minutes, plus pudding

Cook time: 12 minutes, plus pastry shells

  • 1 (10-ounce) package frozen puff pastry shells
  • 1 (3-ounce) package lemon pudding mix
  • 1% milk for pudding mix (per package directions)
  • 1 teaspoon lemon zest (yellow part only)
  • 2 egg whites
  • 1/4 cup sugar

Bake pastry shells according to directions. Cook pudding mix according to directions for pie filling, using 1% milk. Stir in lemon zest. Cool to room temperature. Spoon about 1/3 cup pudding into each pastry shell. Heat oven to 325 degrees. Beat egg whites until frothy, using an electric mixer at high speed. Add sugar gradually, beating until soft peaks form. Spoon evenly over pudding in each shell and spread to edges. Place on baking sheet. Bake 12 minutes or until lightly browned. Cool and serve.

Per serving: 315 calories, 8 grams protein, 14 grams fat (39% calories from fat), 4 grams saturated fat, 42 grams carbohydrate, 4 milligrams cholesterol, 357 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 10, 2021

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

Sunday: Family

Spicier meals may keep the family warm during colder weather, just like this CAJUN PORK ROAST. Heat oven to 350 degrees. Rub all sides of 1 (3-pound) well-trimmed boneless pork loin with Cajun seasoning. Place in a shallow roasting pan and roast 1 to 1 1/2 hours or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve the juicy pork with ROASTED RED POTATOES AND CARROTS.

Alongside, add this colorful SPICED POMEGRANATE AND ORANGE SALAD: In a small bowl, whisk together 1/2 cup pomegranate juice, 1/4 cup olive oil, 2 tablespoons white wine vinegar, 1/2 teaspoon allspice, 1/2 teaspoon ground mustard, a pinch of coarse ground pepper and a pinch of coarse salt. Toss 8 cups salad greens with the vinaigrette in a large bowl. Divide mixture among 6 plates. Top each salad with about 5 orange sections and 1 tablespoon pomegranate arils (seeds).

Add WHOLE-GRAIN ROLLS. For dessert, POUND CAKE with BLUEBERRIES will be welcome.

Plan

Save enough pork for Monday.

Shopping List

boneless pork loin, Cajun seasoning, red potatoes, carrots, pomegranate juice, olive oil, white wine vinegar, allspice, ground mustard, coarse ground pepper, coarse salt, salad greens, oranges, pomegranate arils (seeds), whole-grain rolls, pound cake, blueberries.

Monday: Heat and Eat

Shred and heat 2 cups of the leftover pork, mix with 1/2 cup of your favorite barbecue sauce, spoon down center of whole-grain flour tortillas and call it BARBECUE PORK TORTILLAS. Serve with GUACAMOLE on SHREDDED LETTUCE and canned reduced-sodium PINTO BEANS. For dessert, PINEAPPLE CHUNKS are easy.

Plan

If time permits, make Tuesday's soup tonight.

Shopping List

your favorite barbecue sauce, whole-grain flour tortillas, guacamole, lettuce, canned reduced-sodium pinto beans, pineapple chunks.

Tuesday: Meatless

Stay warm with BLACK BEAN SOUP. Serve it over packaged YELLOW RICE. Chop some red bell pepper and add to deli COLESLAW for a little color and extra vitamin C. Serve with CRACKERS. PLUMS are a simple dessert.

Plan

Buy enough coleslaw for Friday.

Shopping List

olive oil, onion, garlic, cumin, dried oregano, chili powder, unsalted vegetable broth, sliced fresh mushrooms, fresh carrots, no-salt-added tomato sauce, canned reduced-sodium black beans, bay leaves, limes, packaged yellow rice, red bell peppers, deli coleslaw, crackers, plums.

BLACK BEAN SOUP

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon chili powder
  • 2 (14-ounce) cans unsalted vegetable broth
  • 1 cup sliced fresh mushrooms
  • 1 cup thinly sliced fresh carrots
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 bay leaves
  • 2 to 4 tablespoons fresh lime juice

Heat oil in a Dutch oven on medium. Cook onion and garlic 4 minutes or until onions are softened. Add cumin, oregano, chili powder, broth, mushrooms, carrots, tomato sauce, beans and bay leaves. Bring to a boil; reduce heat, cover and simmer 45 minutes. Stir in lime juice and simmer 10 more minutes. Discard bay leaves and serve.

Per serving: 133 calories, 7 grams protein, 1 gram fat (9% calories from fat), 0.2 gram saturated fat, 26 grams carbohydrate, no cholesterol, 213 milligrams sodium, 8 grams fiber.

Wednesday: Kids

Kids will go for SLOPPY JOE POCKETS. Add OVEN FRIES (from frozen) and GREEN BEANS. Sliced KIWI is good for dessert.

Shopping List

lean ground beef, onion, garlic, coarse salt, pepper, canned no-salt-added tomato sauce, brown sugar, less-sodium Worcestershire sauce, refrigerated Grands biscuits (or another brand), butter, frozen oven fries, green beans, kiwis.

SLOPPY JOE POCKETS

Servings: makes 8 pockets

Prep time: 20 minutes

Cook time: 15 to 18 minutes

  • 1 pound lean ground beef
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 2 tablespoons packed brown sugar
  • 2 tablespoons less-sodium Worcestershire sauce
  • 1 (16.3-ounce) tube refrigerated Grands biscuits (or another brand)
  • 1 tablespoon melted butter

Heat a large nonstick skillet on medium-high and cook ground beef, onion, garlic, salt and pepper until beef is browned, stirring occasionally. Stir in tomato sauce, brown sugar and Worcestershire and bring to a boil. Reduce heat and simmer 25 minutes, stirring occasionally. Remove from heat and let mixture cool to room temperature, about 30 minutes. (I recommend transferring mixture to a bowl to cool faster.) Heat oven to 350 degrees. On lightly floured surface, roll each biscuit into a 5 1/2-inch diameter circle. Arrange filling (about a heaping 1/4 cup per pocket) in lower center of each dough circle to within 1 inch of edge. Fold dough over filling to make a pocket and seal edges with fork. Arrange pockets on baking sheet. Brush tops with melted butter. Bake 15-18 minutes or until golden and baked through.

Per pocket: 287 calories, 16 grams protein, 11 grams fat (34% calories from fat), 4.4 grams saturated fat, 32 grams carbohydrate, 35 milligrams cholesterol, 753 milligrams sodium, 2 grams fiber.

Thursday: Budget

Your food budget is safe and your taste buds will be happy eating UNSTUFFED CABBAGE. In a Dutch oven, cook 12 ounces lean ground beef, 1 small chopped onion and 1 clove minced garlic 6 minutes on medium or until beef is no longer pink and onion is softened. Add 1 cup water, 8 cups chopped cabbage, 1 (28-ounce) can crushed tomatoes, 1 1/2 tablespoons packed dark brown sugar, 1 1/2 tablespoons cider vinegar, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Bring to a boil; reduce heat and simmer 10 minutes or until cabbage is tender. Serve with BOILED POTATOES sprinkled with chopped parsley, MIXED GREENS and WHOLE-GRAIN ROLLS. TROPICAL FRUIT is good for dessert.

Shopping List

lean ground beef, onion, garlic, cabbage, canned crushed tomatoes, dark brown sugar, cider vinegar, coarse salt, pepper, potatoes to boil, parsley, mixed greens, whole-grain rolls, tropical fruit.

Friday: Express

Pan-fry a HAM STEAK for dinner and bake SWEET POTATO WEDGES to go alongside. Serve with leftover deli COLESLAW and CORNBREAD (from mix). CHUNKY APPLESAUCE is a perfect dessert.

Shopping List

ham steak, sweet potatoes to bake, cornbread mix, chunky applesauce.

Saturday: Entertain the Family

Your family will enjoy the flavors of Indian cuisine with AUTHENTIC TANDOORI CHICKEN.

Serve with CUCUMBER-MINT SAUCE for a refreshing accent to the fragrant chicken: Mix together 1 cup plain yogurt, 3/4 cup seedless diced cucumber, 5 chopped fresh mint leaves, 1/4 teaspoon coarse salt and a pinch of coarse ground black pepper. Cover and refrigerate until serving time.

Serve the combo with BASMATI RICE, SUGAR SNAP PEAS, a BABY ARUGULA SALAD and NAAN. RICE PUDDING WITH PISTACHIOS is the perfect dessert.

Shopping List

plain yogurt, turmeric, cumin, ground coriander, paprika, garlic, ground ginger, lemons, canola oil, coarse salt, black pepper, boneless skinless chicken thighs, cooking spray, cilantro, mango chutney, seedless cucumber, fresh mint, basmati rice, sugar snap peas, baby arugula salad greens, naan, rice pudding with pistachios.

AUTHENTIC TANDOORI CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 1 to 6 hours

Cook time: 30 to 40 minutes

  • 1 cup plain yogurt
  • 2 teaspoons turmeric
  • 2 teaspoons cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons paprika
  • 2 cloves garlic, grated
  • 1 teaspoon ground ginger
  • Juice from 1 lemon
  • 2 tablespoons canola oil
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 pound boneless skinless chicken thighs
  • Lemon slices, chopped cilantro and mango chutney for garnish, as desired

In a glass dish or resealable plastic bag, combine the yogurt, turmeric, cumin, coriander, paprika, garlic, ginger, lemon juice, oil, salt and pepper. Make shallow cuts in the thighs with a sharp knife. Add the thighs to the marinade and rub it into the chicken. Marinate in the refrigerator for 1 to 6 hours. Heat oven to 450 degrees. Line a rimmed baking pan with foil and coat with cooking spray. Arrange the thighs on the pan. Roast 30 to 40 minutes or until the internal temperature reaches 170 degrees. Serve with desired garnishes.

Per serving: 251 calories, 26 grams protein, 13 grams fat (45% calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 109 milligrams cholesterol, 392 milligrams sodium, 1 gram fiber.

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