List:
3/4 pound red potatoes
1 bunch celery
1/2 pound turkey breast
1 bottle curry powder
1/2-inch piece fresh ginger or 1 bottle ground ginger
1 can light coconut milk
1 lemon
1 small golden delicious apple
1 bunch cilantro
Staples:
Canola oil
Onion
Carrots
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Curry powder can be found in the spice section of the supermarket. It loses its freshness after 2â3 months.
⢠This soup tastes even better as it sits. Let stand about 5â10 minutes before serving and reheat if you have time.
⢠Slice vegetables in food processor or buy precut vegetables in the produce section to save time.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
⢠Light coconut milk with 152 calories, 13.6 g fat, 12.1 g saturated fat, and 46 mg sodium per cup.
Orange-Apricot Chicken
This sweet and tangy chicken dish combines sweet orange juice and apricots with olives, capers, and balsamic vinegar, which form a sauce for chicken drumsticks. You can place all of the ingredients in a casserole and let them cook on their own for an hour.
Countdown:
⢠Prepare ingredients.
⢠Add to casserole and cook.
Prep Time: 10 minutes / Cooking Time: 65 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1/3 cup vegetables and fruit, 3/4 cup rice
1 1/4 pounds bone-in, skinless chicken drumsticks
Olive oil cooking spray
1/4 cup dried apricots, cut in half
2 teaspoons minced garlic
5 pitted black olives
1 tablespoon drained capers
1/2 cup sliced celery
1/4 cup balsamic vinegar
1/4 cup orange juice
1/2 medium navel orange, zest and slices
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Remove visible fat from the chicken. Spray a heavy-bottom casserole with olive oil cooking spray and place over medium heat.
2. Add the chicken, apricots, garlic, olives, capers, celery, vinegar, and orange juice. Grate the rind of the orange over the ingredients. Cut the orange into slices and place them over the chicken.
3. Cover, reduce heat to medium-low, and cook 1 hour until the chicken is fork-tender. A meat thermometer inserted into chicken should read 165°F.
4. Microwave rice according to package instructions. Measure out 1 1/2 cups and save remaining rice for another meal.
5. Divide rice between 2 plates and serve chicken over rice. Sprinkle with salt and pepper.
Choices/Exchanges: 2 1/2 starch, 1 fruit, 5 lean protein Per serving: Calories 490, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 5.3 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 540 mg, Potassium 900 mg, Total Carbohydrate 57 g, Dietary Fiber 6 g, Sugars 17 g, Protein 39 g, Phosphorus 470 mg
Shopping List:
1 1/4 pounds bone-in, skinless chicken drumsticks
1 package dried apricots
1 small container pitted black olives
1 small jar capers
1 bunch celery
1 bottle balsamic vinegar
1 small bottle orange juice
1 navel orange
1 package microwave brown rice
Staples:
Olive oil cooking spray
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Look for bone-in, skinless chicken drumsticks. If skinless is not available, just remove the skin from the chicken.
⢠Minced garlic can be found in the produce section of the market.
Sausage, Potato, and Beer Stew
Sweet potatoes, tomatoes, and apples are combined with turkey sausage to make this a tasty autumn stew. I cooked the ingredients in beer, which added an intriguing depth of flavor.
There are several types of turkey sausage available in the supermarket meat case. I prefer the mild ones for this dinner; but if you like your stews with a kick, buy the ones marked hot.
Countdown:
⢠Prepare all of the ingredients.
⢠Make stew.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 2 1/2 ounces sausage, 2 cups vegetables and
3/4 pound red potatoes
1 bunch celery
1/2 pound turkey breast
1 bottle curry powder
1/2-inch piece fresh ginger or 1 bottle ground ginger
1 can light coconut milk
1 lemon
1 small golden delicious apple
1 bunch cilantro
Staples:
Canola oil
Onion
Carrots
Flour
Fat-free, low-sodium chicken broth
Salt and black peppercorns
Helpful Hints:
⢠Curry powder can be found in the spice section of the supermarket. It loses its freshness after 2â3 months.
⢠This soup tastes even better as it sits. Let stand about 5â10 minutes before serving and reheat if you have time.
⢠Slice vegetables in food processor or buy precut vegetables in the produce section to save time.
Shop Smart:
⢠Fat-free, low-sodium chicken broth with 20 calories, 0 g fat, and 150 mg sodium per cup.
⢠Light coconut milk with 152 calories, 13.6 g fat, 12.1 g saturated fat, and 46 mg sodium per cup.
Orange-Apricot Chicken
This sweet and tangy chicken dish combines sweet orange juice and apricots with olives, capers, and balsamic vinegar, which form a sauce for chicken drumsticks. You can place all of the ingredients in a casserole and let them cook on their own for an hour.
Countdown:
⢠Prepare ingredients.
⢠Add to casserole and cook.
Prep Time: 10 minutes / Cooking Time: 65 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1/3 cup vegetables and fruit, 3/4 cup rice
1 1/4 pounds bone-in, skinless chicken drumsticks
Olive oil cooking spray
1/4 cup dried apricots, cut in half
2 teaspoons minced garlic
5 pitted black olives
1 tablespoon drained capers
1/2 cup sliced celery
1/4 cup balsamic vinegar
1/4 cup orange juice
1/2 medium navel orange, zest and slices
1 package microwave brown rice (to make 1 1/2 cups cooked rice)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Remove visible fat from the chicken. Spray a heavy-bottom casserole with olive oil cooking spray and place over medium heat.
2. Add the chicken, apricots, garlic, olives, capers, celery, vinegar, and orange juice. Grate the rind of the orange over the ingredients. Cut the orange into slices and place them over the chicken.
3. Cover, reduce heat to medium-low, and cook 1 hour until the chicken is fork-tender. A meat thermometer inserted into chicken should read 165°F.
4. Microwave rice according to package instructions. Measure out 1 1/2 cups and save remaining rice for another meal.
5. Divide rice between 2 plates and serve chicken over rice. Sprinkle with salt and pepper.
Choices/Exchanges: 2 1/2 starch, 1 fruit, 5 lean protein Per serving: Calories 490, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 5.3 g, Trans Fat 0.0 g, Cholesterol 160 mg, Sodium 540 mg, Potassium 900 mg, Total Carbohydrate 57 g, Dietary Fiber 6 g, Sugars 17 g, Protein 39 g, Phosphorus 470 mg
Shopping List:
1 1/4 pounds bone-in, skinless chicken drumsticks
1 package dried apricots
1 small container pitted black olives
1 small jar capers
1 bunch celery
1 bottle balsamic vinegar
1 small bottle orange juice
1 navel orange
1 package microwave brown rice
Staples:
Olive oil cooking spray
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Look for bone-in, skinless chicken drumsticks. If skinless is not available, just remove the skin from the chicken.
⢠Minced garlic can be found in the produce section of the market.
Sausage, Potato, and Beer Stew
Sweet potatoes, tomatoes, and apples are combined with turkey sausage to make this a tasty autumn stew. I cooked the ingredients in beer, which added an intriguing depth of flavor.
There are several types of turkey sausage available in the supermarket meat case. I prefer the mild ones for this dinner; but if you like your stews with a kick, buy the ones marked hot.
Countdown:
⢠Prepare all of the ingredients.
⢠Make stew.
Prep Time: 10 minutes / Cooking Time: 20 minutes
Serves: 2 / Serving Size: 2 1/2 ounces sausage, 2 cups vegetables and
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