Our family thought GRILLED MONTEREY CHICKEN was super-delicious. Serve it with POTATO SALAD, COLESLAW and CRUSTY ROLLS for a wonderful summer meal. Buy a BOSTON CREAM PIE for dessert.
Save enough chicken breast, coleslaw and pie for Monday.
Dijon mustard, honey, coarse salt, pepper, boneless skinless chicken breasts, bacon, pepper jack cheese, red onion, limes, potato salad, coleslaw, crusty rolls, Boston cream pie.
GRILLED MONTEREY CHICKEN
Servings: makes 5 servings
Prep time: 25 minutes; chilling time: 30 to 60 minutes
Cook time: about 10 to 13 minutes; standing time: 5 to 10 minutes
- 1/2 cup Dijon mustard
- 1/4 cup honey
- 1/2 teaspoon coarse salt
- 1/2 teaspoon pepper
- 5 (6- to 8-ounce) boneless skinless chicken breasts, trimmed
- 4 slices bacon, cut into 1/2-inch pieces
- 6 ounces (1 1/2 cups) shredded pepper jack cheese
- 4 slices red onion (1/2 inch thick)
- Lime wedges
In a medium bowl, whisk together the mustard, honey, salt and pepper. Reserve 1/4 cup mixture for basting. Transfer remaining honey mustard mixture to large resealable plastic bag. Working with one breast at a time, starting on thick side, cut chicken in half horizontally, stopping 1/2 inch from edge so halves remain attached. Open breast like a book, creating single flat piece. Place chicken in bag with honey mustard mixture, toss to coat and refrigerate 30 to 60 minutes. Meanwhile, cook bacon on medium 5 to 7 minutes. Using slotted spoon, transfer bacon to paper-towel-lined plate. Reserve bacon fat. Once cool, toss bacon with pepper jack. Remove chicken, discard marinade. Grill chicken on hotter side of grill 5 to 6 minutes per side or until meat thermometer inserted into thickest part registers 165 degrees. Push toothpick through onion; brush lightly with bacon fat. Grill 5 minutes or until tender. Brush chicken with reserved honey mustard. Remove onions from grill; remove toothpicks. Divide onion rings over 4 breasts. Divide bacon-cheese mixture over onions. Cover and cook until cheese is melted. Transfer to platter; tent with foil for 5 to 10 minutes. Serve with lime wedges. (Adapted from "The Chicken Bible," America’s Test Kitchen.)
Per servings: 392 calories, 49 grams protein, 18 grams fat (41% calories from fat), 7.9 grams saturated fat, 8 grams carbohydrate, 162 milligrams cholesterol, 637 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
Make CHICKEN SANDWICHES WITH BRIE on ciabatta bread using the leftover chicken. Serve with leftover COLESLAW. Leftover PIE is your dessert.
brie, ciabatta bread.
You’ll be happy to skip meat for RAVIOLI WITH ASPARAGUS AND WALNUTS: Cook 1 (14- to 16-ounce) package cheese ravioli (fresh or frozen) according to directions. Meanwhile, heat 2 tablespoons olive oil in a medium nonstick skillet. Add 2 cloves sliced garlic and 1/2 cup roughly chopped walnuts; cook 4 to 5 minutes, stirring often, or until nuts are lightly toasted and fragrant. Add 1 pound asparagus, trimmed and thinly sliced on the diagonal; cook 2 minutes or until just tender. Serve over ravioli and sprinkle with freshly grated Parmesan cheese.
Add a SPINACH SALAD and ITALIAN BREAD. STRAWBERRY ICE CREAM is dessert.
fresh or frozen cheese ravioli, olive oil, garlic, walnuts, asparagus, Parmesan cheese, fresh spinach, Italian bread, strawberry ice cream.
Stay cool with a quick meal of TUNA STUFFED AVOCADOS. Buy tuna salad from the deli and spoon into ripe halved avocados (see TIP). Add a bowl of GAZPACHO along with SESAME BREAD STICKS. Enjoy fresh TROPICAL FRUIT for dessert.
Sprinkle avocados with lemon juice to prevent darkening.
deli tuna salad, avocados, lemon, gazpacho, sesame bread sticks, fresh tropical fruit.
PASTA FAGIOLI is easy on the budget and full of flavor. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. Fresh BLUEBERRIES make a good dessert.
olive oil, carrots, garlic, unsalted chicken broth, canned no-salt-added tomato sauce, Italian seasoning, ditalini pasta, canned reduced-sodium cannellini beans, diced ham, coarse salt, pepper, Parmesan cheese, lettuce, whole-grain bread, fresh blueberries.
Servings: makes 9 cups
Prep time: 10 minutes
Cook time: about 15 minutes
- 1 tablespoon olive oil
- 1 cup sliced carrots
- 2 cups plus 2 tablespoons water, divided
- 3 cloves garlic, minced
- 2 1/2 cups unsalted chicken broth
- 1 (8-ounce) can no-salt-added tomato sauce
- 1 teaspoon Italian seasoning
- 8 ounces uncooked ditalini pasta
- 2 (15-ounce) cans rinsed reduced-sodium cannellini beans
- 4 ounces diced ham
- 1/8 teaspoon coarse salt
- 1/4 teaspoon pepper
- Freshly grated Parmesan cheese for garnish
Heat oil in a Dutch oven on medium high. Microwave carrots with 2 tablespoons water for 3 minutes on high (100% power); drain and set aside. Add garlic to Dutch oven; cook 1 minute. Stir in broth, 2 cups water, tomato sauce and Italian seasoning. Bring to a boil. Add pasta and carrots; simmer 10 minutes, stirring occasionally. Stir in beans, ham, salt and pepper. Heat through. Garnish with cheese and serve. (Adapted from Family Circle magazine.)
Per cup: 218 calories, 10 grams protein, 3 grams fat (13% calories from fat), 0.5 gram saturated fat, 36 grams carbohydrate, 7 milligrams cholesterol, 408 milligrams sodium, 5 grams fiber.
No kid will be able to resist LAYERED MEXICAN CASSEROLE: Heat oven to 350 degrees. In an ungreased 8-inch-square baking dish, spread 2 1/2 cups of Corn Chex (or similar) cereal. Spoon 2 cups rinsed reduced-sodium pinto beans (from 19-ounce can) over cereal. Sprinkle with 1 cup shredded 50% light cheddar cheese. Spoon 1 1/2 cups mild salsa over cheese. Sprinkle with 2 more cups cereal and 1 more cup cheese. Bake 20 to 25 minutes or until hot and cheese is melted. Serve with reduced-fat sour cream.
Add GUACAMOLE on SHREDDED LETTUCE. How about fresh PEACHES for dessert?
Corn Chex (or similar) cereal, canned reduced-sodium pinto beans, 50% light cheddar cheese, mild salsa, reduced-fat sour cream, guacamole, lettuce, peaches.
Saturday: Easy Entertaining
Show off your cooking skills and invite guests for GRILLED STEAKS. Serve them with SWEET ONION CASSEROLE, GREEN BEANS, a ROMAINE SALAD and CRUSTY ROLLS. FRUIT TARTS are a perfect dessert.
steaks to grill, canola oil, sweet onions (such as Vidalia), white rice, part-skim Jarlsberg or Gruyere cheese, coarse salt, pepper, allspice, cooking spray, Parmesan cheese, fresh parsley (if desired), green beans, romaine, crusty rolls, fruit tarts.
SWEET ONION CASSEROLE
Servings: makes 6 servings
Prep time: 20 minutes
Cook time: 55 minutes
- 1 tablespoon canola oil
- 4 cups (about 1 3/4 pounds) chopped sweet onions (such as Vidalia)
- 1 cup cooked white rice
- 2/3 cup shredded part-skim Jarlsberg or Gruyere cheese
- 1/8 teaspoon coarse salt
- 1/8 teaspoon allspice
- 1/3 cup freshly grated Parmesan cheese
- 2 tablespoons chopped fresh parsley, if desired
Heat oven to 325 degrees. Heat oil in a large nonstick skillet on medium. Add onions; cook 10 minutes or until softened. Place in a large bowl. Stir rice, cheese, salt, pepper and allspice into onions. Spoon mixture into an 8-by-8-inch baking dish coated with cooking spray. Sprinkle evenly with Parmesan. Cover and bake 40 minutes. Uncover; bake 5 more minutes. Top with parsley, if desired.
Per serving: 153 calories, 7 grams protein, 6 grams fat (33% calories from fat), 2.1 grams saturated fat, 18 grams carbohydrate, 10 milligrams cholesterol, 145 milligrams sodium, 2 grams fiber.