Monday, May 2, 2011

Weekly Meal Planner Week 8

Greek Lemon-Dill Grilled Chicken Salad
PointsPlus™ Value: 8
Servings: 4
Preparation Time: 18 min
Cooking Time: 15 min
Level of Difficulty: Easy

A Greek salad with a few tasty additions like chickpeas and fresh dill.
6 Tbsp Water or mineral water
1½ Tbsp Oil, olive, extra-virgin
2¼ tsp Lemon, zest, raw
4½ Tbsp Juice, lemon, fresh
1½ tsp Minced garlic
1 tsp Salt, table, or to taste
¾ tsp Pepper, black, freshly ground
1 pound(s) Chicken, breast, raw, without skin, without bone, four 4-oz pieces
2 spray(s) Cooking spray
4 cup(s) Lettuce, romaine, thickly shredded
1 cup(s) Chickpeas, garbanzo beans, bengal gram, canned, rinsed and drained
½ cup(s) Peppers, red, roasted, packed in water, diced
1 cup(s) Cucumber, English, sliced
10 medium Olives, Kalamata, sliced
¼ cup(s) Feta, crumbled
4½ Tbsp Dill weed, fresh, fresh, chopped
½ medium Lemon, cut into wedges for garnish

1. In a small bowl, combine water, oil, lemon zest and juice, garlic, salt and pepper; remove 1/4 cup of dressing and place in a large zip-close plastic bag (or glass bowl).
2. Add chicken to bag (or bowl) and turn to coat; seal bag (or cover bowl) and refrigerate at least 1 hour or up to 8 hours. Cover and refrigerate remaining lemon mixture for dressing.
3. When ready to cook, off heat, coat grill or grill pan with cooking spray; preheat grill or grill pan over medium-high heat. Remove chicken from marinade; discard marinade.
4. Grill chicken, turning as needed, until cooked through, about 10 to 15 minutes.
5. Place lettuce on a serving platter; arrange vegetables, chickpeas, chicken, olives and cheese on top. Stir dill into reserved dressing; drizzle over salad. Yields about 1 1/2 cups salad, 1 chicken breast and 1 tablespoon each olives and feta per serving.

Swap fresh peppers for roasted peppers if desired.
15-Minute Vegetarian Chili
PointsPlus™ Value: 8
Servings: 4
Preparation Time: 7 min
Cooking Time: 8 min
Level of Difficulty: Easy

Stock up on canned beans, corn and tomatoes for super-fast, one-pot meals.
1 tsp Oil, canola
1 clove(s) Garlic, fresh, minced
14½ oz Tomatoes, stewed
15 oz Beans, kidney, canned, all types, rinsed and drained
15¼ oz Corn, yellow, canned (vacuum packed), drained
15 oz Tomato sauce, canned
1 Tbsp Chili powder
½ tsp Dried oregano
½ tsp Pepper flakes, red, crushed
¼ cup(s) Onions, dehydrated flakes
¼ tsp Pepper, black
4 Tbsp Cheese, cheddar, shredded, low-fat, sharp-variety

1. Heat oil in a large, nonstick, heavy-bottomed pot over medium heat. Add garlic; cook, stirring frequently, until aromatic, about 2 minutes. Add tomatoes, beans, corn, tomato sauce, chili powder, oregano, red pepper flakes, onion and pepper; stir well.
2. Increase heat to high and bring chili to a boil; cook, stirring frequently, until chili is thick and flavors are concentrated, about 5 minutes. Spoon into serving bowls and sprinkle with cheese. Yields about 1 1/4 cups chili and 1 tablespoon cheese per serving.
Chicken-Prosciutto Bundles
PointsPlus™ Value: 7
Servings: 4
Preparation Time: 5 min
Cooking Time: 18 min
Level of Difficulty: Easy

Tucked inside each of these chicken breasts is melted mozzarella and fresh basil. Each breast is wrapped in prosciutto.
20 oz Chicken, breast, raw, without skin, without bone, 4 (5 ounce) halves
2 oz Cheese, mozzarella, part skim milk, 4 (1⁄4-inch-thick) slices
12 leaf/leaves Basil, fresh, fresh
¼ tsp Pepper, black
4 oz Casa Italia Prosciutto, 8 thin slices, or other brand
1 tsp Oil, olive, extra-virgin

1. Preheat the oven to 400°F.
2. Make a pocket in the side of each chicken breast by inserting a sharp paring knife into the thickest part, then gently cutting back and forth until a small chamber has opened in the side. Do not cut through to the back or the sides of the breasts. Enlarge the pockets gently with your fingers. Stuff each pocket with 1 slice cheese and 3 basil leaves. Sprinkle the chicken with the pepper and wrap 2 slices prosciutto around each stuffed chicken breast half.
3. Heat the oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook until lightly browned, about 3 minutes on each side. Transfer the chicken in the skillet to the oven and bake until cooked through, 12–15 minutes. Yields 1 piece of chicken per serving.
Beef, Pepper, and Mushroom Burrito with Guacamole
PointsPlus™ Value: 10
Servings: 2
Preparation Time: 12 min
Cooking Time: 11 min
Level of Difficulty: Easy

This is a simple way to serve leftover steak, chicken, turkey, or pork.
½ pound(s) Lean sirloin beef, trimmed, raw, steak, reserved from Sizzling Steak and Onion with Hash Browns
1 tsp Oil, olive
1 medium Onion(s), red, halved lengthwise, then sliced crosswise
1 medium Peppers, sweet, red, raw, seeded and cut into 1⁄4-inch-wide strips
¼ pound(s) Cremini mushrooms, fresh, sliced, or any white mushrooms
⅓ cup(s) Sauce, Taco
2 Tbsp Cilantro, raw, fresh, or parsley, chopped
1 item(s) Mission® 96% fat free "heart healthy" 10" burrito sized flour tortillas, (10-inch), warmed, or other brand
¼ cup(s) Guacamole, store-bought, or fat-free sour cream

1. Cut the steak into thin strips against the grain and on a diagonal; set aside. 
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, and mushrooms. Cook, stirring frequently, until softened and lightly browned, about 8 minutes. Stir in the sliced steak, taco sauce, and cilantro. Cook, uncovered, stirring occasionally, until heated through, about 3 minutes.
3. Spoon the steak-and-vegetable mixture onto the tortilla, then top with the guacamole. Roll up and cut in half on a slight diagonal. Yields 1/2 burrito per serving.
Artichoke Quiche
PointsPlus™ Value: 3
Servings: 8
Preparation Time: 20 min
Cooking Time: 55 min
Level of Difficulty: Difficult

Thinking of going vegetarian? Give this delicious soy-based quiche a try.
1 spray(s) Cooking spray
2 tsp Oil, olive
1 medium Onion(s), uncooked, red, thinly sliced
13¾ oz Artichokes, hearts, canned, without oil
½ tsp Tarragon, dried
1 cup(s) Soy milk, regular, plain
2 large Egg(s), raw, lightly beaten
2 large Egg whites, lightly beaten
3 oz Soy cheese, regular, grated mozzarella variety, divided (about 3/4 cup)
1 tsp Lemon, zest, raw
½ tsp Salt, table
¼ tsp Pepper, black

1. Preheat oven to 350°F. Coat a 9-inch pie plate with cooking spray. Boil 4 cups of water in a medium saucepan.
2. Heat oil in a medium skillet over medium-high heat. Cook onion until softened, stirring occasionally, about 5 minutes. Add artichoke hearts and tarragon. Cook until artichokes are heated through, about 2 minutes.
3. Meanwhile, whisk together milk, eggs, egg whites, 1/2 cup of cheese, lemon zest, salt and pepper. Pour into prepared pie plate. Scatter onion mixture evenly over egg mixture. Sprinkle with remaining 1/4 cup of cheese.
4. To bake quiche, create a water bath: Set a large sheet pan with sides on a flat surface. Place pie plate on sheet pan. Pour hot water around pie plate so it goes 1/2 inch up sides of pie plate (do not get water on quiche). Carefully lift sheet pan to prevent splattering water and place in oven. Bake in water bath until quiche is set in center, about 45 minutes.
5. To remove pie plate from water bath, slide 2 large spatulas under pie plate and remove pie plate from oven (make sure to wear oven mitts). Leave sheet pan in oven so water can cool before removing pan from oven.
6. Turn oven to broil. Broil quiche 3 inches from heat until golden brown, about 2 minutes. Cool 5 minutes before cutting into 8 pieces.

No comments:

Post a Comment