Tuesday, April 7, 2009

Week 2 and 4: Wednesday's Menu and Recipes


Banana Bread with 1 tbsp peanut butter, 1 c nonfat milk and 1 small orange



Topped Potato, 1 apple

See recipe here .

I substitute sour cream for the yogurt but you can have it either way. Have an apple for dessert.



South of the Border Chicken Stew

16 oz chicken breast (approximately 2 large chicken breasts)


Freshly Ground pepper

2 tbsp extra virgin olive oil

1 1/2 c chopped onions

1 c seeded, chopped green peppers

1 c diced celery

1 tsp chopped garlic

2 tsp dried oregano

4 c nonfat, reduced-sodium chicken stock

1 1/2 c frozen corn, thawed

1 1/2 c canned, diced tomato, with liquid

1 1/2 c frozen spinach

1/4 tsp hot sauce

1/4 c sour cream

1/4 c chopped green onions

1. Cut the chicken into 1 inch chunks and season lightly with salt and pepper.

2. Heat 1 tbsp oil in a 4 - 5 quart pot over medium-high heat. Lightly brown the chicken, stirring, about 5 minutes. Remove the chicken to a bowl.

3. Reduce the heat to medium and add 1 tbsp oil, onions, bell peppers, celery, garlic. Cook, stirring frequently, 5 minutes. Stir in the oregano, broth, and 1.2 tsp salt. Bring to a simmer and cook 10 minutes.

4. Stir in the corn, tomatoes and chicken and simmer 10 minutes, stirring occasionally. Stir in the spinach and hot sauce.

5. Divide the stew in half. Put half away to be frozen for dinner in week 4. Divide the other half between 2 bowls. Serve with sour cream and green onions.

Have some fruit for dessert.

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