Add some extra flavor to the usual family feast with MEXICAN ROAST CHICKEN WITH OLIVE SALSA. On the side, add packaged YELLOW RICE, reduced-sodium PINTO BEANS, a LETTUCE WEDGE and FLOUR TORTILLAS. Make BUTTERSCOTCH PUDDING (from a mix) with 1% milk for dessert and top with light WHIPPED CREAM.
Save enough chicken, olive salsa and black olives, along with any leftover rice and beans, for Monday.
chicken to roast, cooking spray, chili powder, cumin, garlic powder, coarse salt, black (ripe) pitted olives, pimento-stuffed manzanilla olives, chunky salsa, fresh cilantro, packaged yellow rice, reduced-sodium pinto beans, lettuce, flour tortillas, butterscotch pudding mix, 1% milk, light whipped cream.
MEXICAN ROAST CHICKEN WITH OLIVE SALSA
Servings: makes 10 to 12 servings
Prep time: 15 minutes
Cook time: about 2 hours; standing time: 10 minutes
- 1 (5- or 6-pound) chicken to roast
- 2 teaspoons chili powder
- 2 teaspoons cumin
- 1 teaspoon garlic powder
- 1/4 teaspoon coarse salt
- 3/4 cup each sliced black (ripe) pitted olives and pimento-stuffed manzanilla olives
- 1 (11-ounce) jar chunky salsa
- 1/3 cup chopped fresh cilantro
- Heat oven to 375 degrees. Coat chicken with cooking spray; sprinkle chicken evenly with chili powder, cumin, garlic powder and salt. Place on a rack in a shallow roasting pan. Roast about 1 3/4 to 2 hours or until internal temperature of breast is 165 degrees. Meanwhile, combine olives, salsa and cilantro; refrigerate until ready to use. (Reserve 2/3 cup olive salsa for later.) Remove chicken from oven; transfer to carving board. Tent with foil; let stand 5 to 10 minutes before slicing. Serve chicken with salsa.
- Per serving (white meat without skin): 172 calories, 33 grams protein, 4 grams fat (21% calories from fat), 0.8 gram saturated fat, 1 gram carbohydrate, 108 milligrams cholesterol, 131 milligrams sodium, no fiber.
- Carb count: 0
Per serving (dark meat without skin): 169 calories, 27 grams protein, 6 grams fat (32% calories from fat), 1.5 grams saturated fat, 1 gram carbohydrate, 128 milligrams cholesterol, 194 milligrams sodium, no fiber.
Carb count: 0
Per serving (salsa): 46 calories, no protein, 3 grams fat (64% calories from fat), 0.2 grams saturated fat, 4 grams carbohydrate, no cholesterol, 414 milligrams sodium, no fiber.
Monday: Heat and Eat
Make good use of Monday's leftovers and enjoy CHICKEN TACOS tonight. Serve with a SPINACH SALAD and any leftover RICE and BEANS. For a quick dessert, try KIWIFRUIT.
taco shells, jalapeno cheese, lettuce, avocado, fresh spinach, kiwifruit.
Servings: makes 8 tacos
Prep time: 15 minutes
Cook time: about 5 minutes, plus heating tacos
- 2 cups shredded cooked (leftover) Mexican roast chicken breast
- 2/3 cup (leftover) olive salsa
- 8 heated taco shells (from a 4.6-ounce box with 12 tacos per box)
- 1 cup shredded jalapeno cheese
- 1 cup shredded lettuce
- 1/2 cup sliced black olives (leftover)
- 1 ripe Haas avocado, diced
In a medium bowl, combine chicken and olive salsa; cover and microwave on medium (50% power) 5 minutes or until hot. Divide mixture evenly among taco shells; top with cheese, lettuce, olives and avocado.
Per serving: 182 calories, 11 grams protein, 11 grams fat (54% calories from fat), 2.8 grams saturated fat, 11 grams carbohydrate, 24 milligrams cholesterol, 481 milligrams sodium, 2 grams fiber.
Skip meat tonight for PEA AND PASTA SOUP. Bring 6 cups unsalted vegetable broth to a boil in a large pot on medium-high. Add 1 1/2 cups frozen green peas, 3/4 cup orzo or ditalini pasta and 2 tablespoons chopped fresh parsley. Reduce heat; simmer 5 minutes or until pasta is tender. Stir in 2 tablespoons apple juice. Spoon into bowls; top with freshly grated Parmesan cheese. Serve with GRILLED CHEESE SANDWICHES and CHERRY TOMATOES. PEARS are an easy dessert.
unsalted vegetable broth, frozen green peas, orzo or ditalini pasta, fresh parsley, apple juice, Parmesan cheese, bread and cheese for sandwiches, cherry tomatoes, pears.
Keep costs down with GRILLED HAM REUBEN SANDWICHES. Spread rye bread with reduced-fat Russian dressing. Top with sliced ham, rinsed, refrigerated sauerkraut, reduced-fat Swiss cheese and another slice of bread. Coat bread with cooking spray; cook, coated side down, in a nonstick skillet on medium until both sides are browned. Serve with BAKED CHIPS, DILL PICKLES and CELERY STICKS. Dessert is CHUNKY APPLESAUCE.
rye bread, reduced-fat Russian dressing, sliced ham, refrigerated sauerkraut, reduced-fat Swiss cheese, cooking spray, baked chips, dill pickles, celery, chunky applesauce.
Make STUFFED TOMATOES tonight. Hollow out medium-sized ripe tomatoes and stuff with deli seafood salad; garnish with paprika. Add deli COLESLAW on the side, along with TOASTED BAGELS. Nibble on OATMEAL RAISIN COOKIES for dessert.
Save enough cookies for Friday.
tomatoes to stuff, deli seafood salad, paprika, deli coleslaw, bagels, oatmeal raisin cookies.
The kids will like SWEET-AND-SOUR CHICKEN STIR-FRY. In a large nonstick skillet, stir-fry 1 pound boneless, skinless chicken breasts (cut into bite-size pieces) in 1 tablespoon hot canola oil for 2 or 3 minutes or until browned. Remove from skillet and drain on paper towels. To skillet, add 1 red bell pepper (cut into strips) and 2 carrots (cut into thin strips) and cook 2 minutes. Add juice from 1 (8-ounce) can pineapple chunks and 1 1/2 cups stir-fry sauce; cook 5 minutes. Stir in pineapple chunks and chicken; cook 1 minute. Spoon over hot RICE. Serve with SESAME BREAD STICKS. For dessert, leftover COOKIES go with halved RED AND GREEN GRAPES.
boneless, skinless chicken breasts, canola oil, red bell pepper, carrots, canned pineapple chunks, stir-fry sauce, rice, sesame bread sticks, red and green grapes.
Saturday: Easy Entertaining
Serve your lucky guests SPICY LEMON PESTO FLAT IRON STEAKS. On the side, add CORN ON THE COB, MIXED GREENS and WHOLE-GRAIN ROLLS. Dessert is easy if you buy FRUIT TARTS.
prepared basil pesto sauce, lemon, crushed red pepper, beef flat iron steaks, garlic, coarse salt, corn on the cob, salad greens, whole-grain rolls, fruit tarts.
SPICY LEMON PESTO FLAT IRON STEAKS
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: 10 to 14 minutes
- Spicy Lemon Pesto:
- 1/3 cup prepared basil pesto sauce
- 1 tablespoon fresh lemon juice
- 2 teaspoons freshly grated lemon peel
- 1/2 teaspoon crushed red pepper
- 3 large cloves garlic, minced
- 4 beef flat iron steaks (6 to 8 ounces each)
- Coarse salt
Combine Spicy Lemon Pesto ingredients in small bowl. Set aside. Press garlic evenly onto beef steaks. Place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt, as desired. Top steaks with pesto. Garnish with lemon peel, if desired.
Per serving: 398 calories, 36 grams protein, 26 grams fat (60% calories from fat), 9.2 grams saturated fat, 3 grams carbohydrate, 114 milligrams cholesterol, 262 milligrams sodium, 1 gram fiber.