Monday :
Dinner:
Lemon Rosemary Chicken
2/3 c. freshly squeezed lemon juice
2 tbsp. olive oil
3 tbsp. crushed black peppercorns or coarsely ground pepper
4 tbsp. fresh, chopped rosemary or 2 tbsp. dried
Combine all ingredients for the marinade. Pour over the chicken and marinate in the refrigerator for at least 3 hours, or overnight.
Place the lemon halves and rosemary sprigs in the cavity of the chicken if a whole bird is used. Roast chicken in a 425 degree oven for 15 minutes per pound. Do not open oven or baste chicken during roasting. If chicken is to be grilled, grill for approximately 20 minutes, turning once. Legs and thighs should be grilled an additional 5 minutes or until meat is not pink.
Tuesday
Breakfast:
Lunch: Pasta with Creamy Mushroom-Pea Sauce
8 ounces whole-wheat pasta, such as fusilli or rotini
3 cups shelled English peas (4 1/2 pounds unshelled) or frozen peas
1 teaspoon extra-virgin olive oil
2 ounces sliced prosciutto, diced
2 cloves garlic, minced
2 cups quartered cremini or sliced chanterelle mushrooms (about 6 ounces)
1 tablespoon all-purpose flour
1/4 cup white wine
1 cup reduced-sodium chicken broth
1/4 cup whipping cream
Lots of freshly ground pepper, to taste
1. Bring a large pot of water to a boil. Add pasta and peas; cook until the pasta is tender and the peas are cooked through, 10 to 12 minutes.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Cook prosciutto, stirring, until it begins to brown, about 5 minutes. Add garlic and cook, stirring, until fragrant, 30 seconds. Add mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 4 minutes. Sprinkle flour over the mushrooms; stir to coat. Add wine and let simmer for 1 minute. Add broth, return to a simmer and cook, stirring, until slightly thickened, about 3 minutes. Remove from the heat. Stir in cream and pepper.
3. Drain the peas and pasta; return to the pan, add the mushroom sauce and toss to coat.
NUTRITION INFORMATION: Per serving: 432 calories; 9 g fat (4 g sat, 2 g mono); 29 mg cholesterol; 65 g carbohydrate; 20 g protein; 12 g fiber; 520 mg sodium; 578 mg potassium.
Nutrition bonus: Vitamin A (50% daily value), Iron & Vitamin C (20% dv), Folate (19% dv), Potassium (16% dv).
4 Carbohydrate Servings
Dinner:
1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 teaspoons canola oil, divided
1 medium onion, diced
1 clove garlic, minced
1/3 cup orange juice
1/2 cup barbecue sauce (see Tip)
1. Preheat oven to 400°F.
2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.
3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.
4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle
and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.
NUTRITION INFORMATION: Per serving: 250 calories; 11 g fat (3 g sat, 5 g mono); 69 mg cholesterol; 10 g carbohydrate; 27 g protein; 1 g fiber; 452 mg sodium; 474 mg potassium.
Nutrition bonus: Selenium (57% daily value), Vitamin C (25% dv).
1/2 Carbohydrate Servings
Dinner:
Lemon Rosemary Chicken
2/3 c. freshly squeezed lemon juice
2 tbsp. olive oil
3 tbsp. crushed black peppercorns or coarsely ground pepper
4 tbsp. fresh, chopped rosemary or 2 tbsp. dried
Combine all ingredients for the marinade. Pour over the chicken and marinate in the refrigerator for at least 3 hours, or overnight.
Place the lemon halves and rosemary sprigs in the cavity of the chicken if a whole bird is used. Roast chicken in a 425 degree oven for 15 minutes per pound. Do not open oven or baste chicken during roasting. If chicken is to be grilled, grill for approximately 20 minutes, turning once. Legs and thighs should be grilled an additional 5 minutes or until meat is not pink.
Tuesday
Breakfast:
Lunch: Pasta with Creamy Mushroom-Pea Sauce
8 ounces whole-wheat pasta, such as fusilli or rotini
3 cups shelled English peas (4 1/2 pounds unshelled) or frozen peas
1 teaspoon extra-virgin olive oil
2 ounces sliced prosciutto, diced
2 cloves garlic, minced
2 cups quartered cremini or sliced chanterelle mushrooms (about 6 ounces)
1 tablespoon all-purpose flour
1/4 cup white wine
1 cup reduced-sodium chicken broth
1/4 cup whipping cream
Lots of freshly ground pepper, to taste
1. Bring a large pot of water to a boil. Add pasta and peas; cook until the pasta is tender and the peas are cooked through, 10 to 12 minutes.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Cook prosciutto, stirring, until it begins to brown, about 5 minutes. Add garlic and cook, stirring, until fragrant, 30 seconds. Add mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 4 minutes. Sprinkle flour over the mushrooms; stir to coat. Add wine and let simmer for 1 minute. Add broth, return to a simmer and cook, stirring, until slightly thickened, about 3 minutes. Remove from the heat. Stir in cream and pepper.
3. Drain the peas and pasta; return to the pan, add the mushroom sauce and toss to coat.
NUTRITION INFORMATION: Per serving: 432 calories; 9 g fat (4 g sat, 2 g mono); 29 mg cholesterol; 65 g carbohydrate; 20 g protein; 12 g fiber; 520 mg sodium; 578 mg potassium.
Nutrition bonus: Vitamin A (50% daily value), Iron & Vitamin C (20% dv), Folate (19% dv), Potassium (16% dv).
4 Carbohydrate Servings
Dinner:
1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 teaspoons canola oil, divided
1 medium onion, diced
1 clove garlic, minced
1/3 cup orange juice
1/2 cup barbecue sauce (see Tip)
1. Preheat oven to 400°F.
2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.
3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.
4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle
and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.
NUTRITION INFORMATION: Per serving: 250 calories; 11 g fat (3 g sat, 5 g mono); 69 mg cholesterol; 10 g carbohydrate; 27 g protein; 1 g fiber; 452 mg sodium; 474 mg potassium.
Nutrition bonus: Selenium (57% daily value), Vitamin C (25% dv).
1/2 Carbohydrate Servings
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