Curried Chicken Salad with Grapes

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2 Curried Chicken Salad with Grapes Marinate Time: 30 minutes Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 1 1/2 cups This fresh chicken salad has just the right combination of creaminess, sweetness and crunch to keep my family happy. Serve it with baked potato chips /2 lb. boneless, skinless chicken breasts 1/2 cup plain nonfat yogurt 1/4 cup reduced fat mayonnaise 1/2 lemon, juice only, about 2 Tbsp. 2 Tbsp. mango chutney or apricot jam 2 3 tsp. curry powder, to taste Ingredients for side dish Baked Potato Chips 2 russet potatoes 1 Tbsp. extra virgin olive oil 1/4 1/2 tsp. kosher salt 2 stalks celery, finely diced 1 cup seedless red grapes, halved, or use chopped apple, mango or pineapple 1/4 cup shelled unsalted pistachio nuts, or use slivered almonds or coarsely chopped pecans (optional) 12 slices whole wheat bread or rolls (optional) 1 head lettuce, any variety (optional) 1/2 tsp. rosemary, oregano or other dried herbs (optional) 1/2 cup ketchup (optional) Trim any excess fat from the chicken. Place the chicken in a large heavy skillet with a lid and add just enough water to cover it. Bring the water to a boil over high heat, reduce the heat to a simmer, cover and poach the chicken (steam it lightly in boiling water) for 7 10 minutes, until it is just cooked through (check by cutting into the thickest piece of chicken to make sure it is no longer pink). Rinse the chicken under cold water until it is cool. Dice the chicken into 1/2 inch pieces. Meanwhile, in a large bowl, combine the yogurt, mayonnaise, lemon juice, chutney or jam, and curry powder. Stir in the chicken, celery, grapes and nuts (optional). Serve it immediately on whole wheat bread and/or over greens, if desired, or chill it for up to 48 hours. (Start the potato chips about 30 minutes before you plan to serve the chicken salad.) Do Ahead or Delegate: Cook, dice and refrigerate the chicken, prepare and refrigerate the yogurt mixture, dice the celery, halve the grapes, shell the pistachios if necessary, or fully prepare and refrigerate the chicken salad. Flavor Booster: Use hot Madras curry powder in the salad. Tip: For a more filling dinner, you can double the sauce and stir in one pound of cooked radiattore noodles. Serve with Baked Potato Chips Preheat the oven to 400 degrees. Thinly slice the potatoes (no need to peel) and toss the slices in a bowl with the oil and the salt, adding the herbs, if desired. Lay the slices in a single layer on a baking sheet coated with nonstick cooking spray, and spray the tops of the potatoes with the spray, too. Bake them for about 20 minutes until they are lightly browned and crispy, flipping them once. Serve them with ketchup, if desired. Calories 410, Total Fat: 10g, 15%; Saturated Fat: 2g, 10%; Cholesterol: 45mg, 15%; Sodium: 690mg, 29%; Total Carbohydrate: 58g, 19%; Dietary Fiber: 7g, 28%; Sugar: 14g; Protein: 28g Nutrition with side dish(es): Calories 500, Total Fat: 14g, 20%; Saturated Fat: 2g, 10%; Cholesterol: 45mg, 15%; Sodium: 930mg, 39%; Total Carbohydrate: 71g, 23%; Dietary Fiber: 9g, 36%; Sugar: 15g; Protein: 30g Weight Watcher Points: 11 Weight Watcher Points(+Sides): 13 1/8

3 Honey Dijon Shrimp Prep + Cook: 15 minutes # of Servings: 4 Serving Size: about 2 cups My friend Annie Canby suggested this simple preparation for shrimp. If you prefer, grill the shrimp on skewers or broil them on a baking sheet, flipping them once. Serve it with fresh blackberries. 1 lb. fresh or frozen large shrimp, peeled and deveined 1/4 cup Dijon mustard (use wheat/gluten free if needed) 1 Tbsp. extra virgin olive oil 2 Tbsp. honey 1 Tbsp. reduced sodium soy sauce (use wheat/gluten free if needed) 1/4 tsp. black pepper 1 1/2 cups quick cooking brown rice or regular white rice Ingredients for side dish Fresh Blackberries or Blueberries 1 2 pint fresh blackberries or blueberries Defrost the shrimp (if using frozen) by soaking them in several changes of cold water for 5 minutes. Drain the shrimp thoroughly in a colander and pat them dry with a clean dishcloth. In a measuring cup, mix together the mustard, oil, honey, soy sauce and pepper. In a medium bowl, mix the shrimp and marinade together. If time allows, refrigerate it for 30 minutes or up to 12 hours. If not, proceed to the next step. Prepare the rice according to the package directions. In a medium nonstick skillet over medium heat, sauté the shrimp and sauce for 3 5 minutes, stirring frequently, until the shrimp become pink and opaque. Serve the shrimp and sauce over the rice. Do Ahead or Delegate: Defrost the shrimp if frozen, make the marinade and marinate the shrimp in the refrigerator, cook the rice. Flavor Booster: Add 1 tsp. hot chili oil to the marinade and use hot Chinese mustard instead of Dijon. Tip: When making the marinade for this dish, use the tablespoon to measure the olive oil first and then the honey. The oil will leave a slick residue on the tablespoon and help to keep the honey from sticking. Serve with Fresh Blackberries or Blueberries Serve it with 1 2 pints fresh blackberries or blueberries. Calories 450, Total Fat: 8g, 12%; Saturated Fat: 3g, 13%; Cholesterol: 170mg, 57%; Sodium: 790mg, 33%; Total Carbohydrate: 66g, 22%; Dietary Fiber: 2g, 8%; Sugar: 9g; Protein: 34g Nutrition with side dish(es): Calories 496, Total Fat: 9g, 13%; Saturated Fat: 3g, 13%; Cholesterol: 170mg, 57%; Sodium: 791mg, 33%; Total Carbohydrate: 76g, 25%; Dietary Fiber: 8g, 31%; Sugar: 14g; Protein: 36g Weight Watcher Points: 12 Weight Watcher Points(+Sides): 14 2/8

4 Summer Sausage, Sage and Eggplant Garden Stew Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 1 1/2 cups The plump purple eggplants at the farmer s market inspired me to make this summer stew. In fact, all the ingredients (even the sausage!) came from the farmer s market or my garden, but I m confident the dish will be delicious even if you buy the ingredients at your local supermarket. Scramble recipe tester Kathryn Howell Dalton said, My husband, who does not care for eggplant, just cleaned his plate. Serve it with a French beet salad and Israeli couscous. 1 Tbsp. extra virgin olive oil 10 fresh sage leaves, thinly sliced 3 cloves garlic, thinly sliced 1 lb. chicken sausage, any variety (use wheat/gluten free if needed), sliced, or use 15 oz. canned cannellini beans, drained and rinsed 1 small eggplant, diced (about 1 lb.) Ingredients for side dish French Beet Salad 3 medium to large beets, (or use precooked beets) 2 tsp. grainy Dijon mustard (use wheat/gluten free if needed) Ingredients for side dish Israeli (large grain) Couscous oz. Israeli (or regular) couscous 1 Tbsp. extra virgin olive oil (optional) 1/2 yellow or white onion, diced 1/2 red bell pepper, diced 1 tomato, diced (about 1 lb.) 1/4 1/2 tsp. salt, to taste 1/4 tsp. black pepper, or to taste 2 tsp. white wine vinegar 1 1/2 cups reduced sodium chicken or vegetable broth (optional) 1/4 cup orange juice (optional) (Start the beet salad first, if you are making it.) In a Dutch oven or large heavy skillet, heat the oil over medium to medium high heat. Add the sage and garlic and sauté, stirring frequently, until fragrant and the garlic is just starting to turn golden, about 2 minutes, and then add the sausage. Cook stirring occasionally, while you dice and add the rest of the ingredients, stirring with each addition. Once all the ingredients are in the pot, cover it for 5 minutes, reducing the heat to keep it at a low boil and stirring it once, so the ingredients don t scorch at the bottom of the pan (Meanwhile, start the couscous, if you are serving it.) After about 5 minutes, uncover it and continue to simmer the stew for about 10 more minutes (and up to 20), stirring occasionally. Serve it immediately over the couscous or refrigerate it for up to 3 days or freeze it for up to 3 months. Slow Cooker Directions: Place all ingredients in the slow cooker and cook for 3 4 hours on high or 6 8 hours on low. Serve as directed. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Slice the sage leaves, peel and slice the garlic, slice the sausage and refrigerate, dice the eggplant, onion, bell pepper and tomato, or fully prepare and refrigerate or freeze the dish. Flavor Booster: Add some fresh or dried oregano to the stew, top it with feta cheese. Tip: Did you know that you can freeze whole tomatoes? If you've got an overabundance in your garden, or have overbought at the store, just wash and dry the tomatoes and then freeze them whole on a baking sheet. Once they're completely frozen, you can transfer them to freezer bags. They should be used within 4 6 months and are ideal for pasta sauces and stews. Serve with French Beet Salad Scrub the beets. Cut off the greens, leaving about 1 inch of stems, and steam them in about 1 inch of gently boiling water, covered, for 45 minutes, until they are fork tender. Drain the beets, rinse them in cold water, and peel the skins, using your fingers or a vegetable peeler (or use pre cooked beets). Dice the beets and place them in a medium serving bowl. Combine the mustard and vinegar and pour it over the beets, tossing thoroughly. Refrigerate the salad for at least 20 minutes. (Note: you can cook and peel the beets or make the whole salad up to 2 days in advance.) Serve with Israeli (large grain) Couscous Prepare the couscous according to the package directions, using water, broth or bouillon. For a delicious (optional) preparation of Israeli couscous, heat the oil in a medium stockpot. Add the uncooked couscous and toast it in the oil until it is light brown, stirring frequently, 3 5 minutes. Meanwhile, in the microwave or another small pot, heat 3 parts broth and 1 part orange juice (use the total amount of liquid directed on the package). Add the liquid to the pot with the couscous, bring it to a boil, cover and simmer it for the directed amount of time, until all the liquid is absorbed. Remove it from the heat, stir the couscous immediately to loosen the grains, and cover it until you are ready to serve it. Calories 172, Total Fat: 8g, 12%; Saturated Fat: 3g, 11%; Cholesterol: 51mg, 17%; Sodium: 627mg, 26%; Total Carbohydrate: 10g, 3%; Dietary Fiber: 4g, 15.5%; Sugar: 4g; Protein: 16g 3/8

5 Fusilli with Pistachio Arugula Pesto Prep + Cook: 25 minutes # of Servings: 8 Serving Size: about 1 1/4 cups I admit it, I m a bit of a pesto fanatic, and I ve passed the gene onto our daughter Celia. While I think classic basil pesto is one of the most ingenious food creations of all time, I like to experiment with other nuts and flavors in pesto, like this version with pistachios, arugula and lemon. Arugula can be a little peppery, but baby arugula is milder. If it is still too peppery for your family, substitute baby spinach. Serve it with a sliced tomato, basil and mozzarella salad and with Blended Iced Mochas or Chococcinos for dessert. 16 oz. fusilli noodles, (use brown rice pasta for a glutenfree option) 1/2 cup shelled unsalted pistachio nuts, or use sunflower seeds, cashews or other nut or seed of your choice 5 oz. baby arugula, or use baby spinach 1/4 cup grated Parmesan cheese 1/4 cup extra virgin olive oil 1/2 lemon, juice only, about 2 Tbsp. 1 2 clove garlic, to taste Ingredients for side dish Sliced Tomato, Basil and Mozzarella Salad 2 tomatoes, sliced 1/4 cup fresh basil, (about 10 leaves) 8 oz. fresh mozzarella cheese, sliced 1 tsp. balsamic vinegar Ingredients for side dish Blended Iced Mocha 3 tsp. instant coffee, regular or decaf 1 cup nonfat or low fat milk 2 Tbsp. chocolate syrup, or more to taste 1 tsp. unsweetened cocoa powder 1 packet Splenda, or use Equal or 1 tsp. sugar Cook the noodles in salted water according to the package directions until they are al dente, and reserve about 1/2 cup of their starchy cooking water before draining. Meanwhile, in a food processor or blender, pulse the pistachios and 2 packed cups of the arugula until they are finely chopped. Add the remaining ingredients and pulse until it is well blended but not too smooth (unless you prefer it that way). (Assemble the tomato salad now, if you are serving it.) Drain the noodles, toss them immediately with the remaining arugula and the pesto, slowly adding the reserved pasta water to thin the sauce as needed, and serve it immediately or refrigerate it for up to 48 hours. Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking, grate the Parmesan cheese if necessary and refrigerate, juice the lemon, peel the garlic, make the pesto, or fully prepare and refrigerate the dish. Flavor Booster: Add 1/4 1/2 tsp. lemon zest to the pesto and/or serve the dish with freshly ground pepper. Tip: Arugula, a dark green salad leaf with a pleasantly peppery taste, is sometimes referred to as rocket, roquette, rugula or rucola. Arugula is at the height of its season during late spring and early summer and it's a great source of vitamins A and C and folic acid. Serve with Sliced Tomato, Basil and Mozzarella Salad Layer the tomatoes, with the mozzarella and about 10 whole basil leaves and drizzle it with balsamic vinegar. (For a lower fat version, skip the mozzarella and sprinkle crumbled feta cheese or blue cheese on top of the sliced tomatoes instead.) Serve with Blended Iced Mocha Blend all the ingredients with 2 cups of ice cubes (for 2 servings) in a standing blender until smooth. Enjoy immediately! Chococcino (great for kids): Follow directions above but omit the coffee and sweetener and double the chocolate syrup. Calories 325, Total Fat: 12g, 19%; Saturated Fat: 2g, 9.5%; Cholesterol: 3mg, 1%; Sodium: 53mg, 2%; Total Carbohydrate: 46g, 15.5%; Dietary Fiber: 3g, 12.5%; Sugar: 2g; Protein: 11g Nutrition with side dish(es): Calories 518, Total Fat: 18g, 28%; Saturated Fat: 6g, 27.5%; Cholesterol: 26mg, 9%; Sodium: 306mg, 13%; Total Carbohydrate: 68g, 23%; Dietary Fiber: 4g, 15.7%; Sugar: 20g; Protein: 22g Weight Watcher Points: 9 Weight Watcher Points(+Sides): 13 4/8

6 Moo Shu Vegetable Wraps Prep + Cook: 25 minutes # of Servings: 6 Serving Size: 1 wrap Far East goes South of the Border with these sweet hoisin marinated vegetables, wrapped in whole wheat tortillas. The kids can tuck the vegetables deep in their wraps so they ll hardly know they re eating something so healthy. If you prefer a meatier meal, you can add cooked chicken to the wraps with the rice and vegetables. Serve it with Asian dumplings or egg rolls /2 cup white or quick cooking brown rice 2 Tbsp. canola or vegetable oil 1/2 yellow or white onion, sliced into thin strips 1 zucchini, cut lengthwise into quarters and thinly sliced 1/2 red bell pepper, thinly sliced 8 12 oz. sliced mushrooms Ingredients for side dish Asian Dumplings or Egg Rolls 1 pkg. Asian dumplings or egg rolls 1/4 cup reduced sodium soy sauce (use wheat/gluten free if needed) (optional) 1 Tbsp. rice vinegar (optional) 1 tsp. superfine sugar (optional) 2 scallions, thinly sliced 4 Tbsp. hoisin sauce, (a Chinese marinade and dipping sauce) 6 whole wheat or white tortillas 1 1/2 cups cooked, sliced chicken (optional) 1 3 tsp. Asian chili sauce, Tabasco, or other hot pepper sauce, for serving (optional) 1 scallion, green parts only, minced, or use chives (about 1 Tbsp.) (optional) 1/4 cup Chinese duck sauce (optional) 2 Tbsp. Chinese or Dijon mustard (optional) Cook the rice according to package directions. Meanwhile, heat a large heavy skillet over medium high heat and add the oil. Add the onions and zucchini and cook, stirring frequently, while you chop and add the other vegetables. Stir in 2 Tbsp. hoisin sauce. Continue to sauté the vegetables for a few more minutes, stirring often, until they are tender but not mushy, 8 10 minutes total, from when you first added the onions and zucchini. (Meanwhile, prepare the dumplings or egg rolls, if you are serving them.) Remove the vegetables from the heat. Put the tortillas on a microwave safe plate, cover them with a damp paper towel, and heat them on high power for 1 2 minutes until they are very warm and soft. At the table, lay a tortilla on each plate and brush a little hoisin sauce (about 1 tsp.) in the middle of it with the back of a spoon. Add a scoop each of the rice, vegetables, chicken (optional) and a few drops of chili or hot pepper sauce (optional). Wrap the tortillas burritostyle. Slow Cooker Directions: Combine 1 cup of rice, 2 cups of water, the onions, zucchini, bell peppers, mushrooms, scallions and hoisin sauce in the slow cooker, and cook on high for 3 4 hours or on low for 6 8 hours. If using cooked chicken, add it during the last 30 minutes of cooking. Serve as directed above. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Cook the rice, slice the onion, zucchini, bell pepper and scallions, slice the mushrooms, if necessary, slice the cooked chicken if using and refrigerate, or fully prepare and refrigerate the filling. Flavor Booster: Spice it up by adding the Asian chili sauce or hot pepper sauce to the wraps. Tip: Try not to be fooled into buying foods that you would otherwise overlook simply because the package is labeled "natural" (and is often designed to look earthy ). The FDA doesn't currently have a definition of what "natural" means with the exception that these foods don't contain artificial colors or flavors. According to research, using the term "natural" is often a marketing strategy used by food manufacturers to get you to buy their products. Serve with Asian Dumplings or Egg Rolls Prepare the dumplings or egg rolls according to the package directions. For the dumplings, make a dipping sauce, if desired, with the soy sauce, vinegar and sugar. Add the scallions or chives (optional). If you are serving egg rolls, serve them with duck sauce and/or Chinese mustard. Calories 280, Total Fat: 8g, 12%; Saturated Fat: 1g, 5%; Cholesterol: 0mg, 0%; Sodium: 480mg, 20%; Total Carbohydrate: 47g, 16%; Dietary Fiber: 5g, 20%; Sugar: 5g; Protein: 7g Nutrition with side dish(es): Calories 360, Total Fat: 11g, 16%; Saturated Fat: 2g, 9%; Cholesterol: 9mg, 3%; Sodium: 637mg, 27%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 6g, 23%; Sugar: 7g; Protein: 12g Weight Watcher Points: 7 Weight Watcher Points(+Sides): 9 6/8

7 Staples Spices GROCERY LIST Meat and Fish * 4 Tbsp. + 1/4 cup extra virgin olive oil (1S) (2) (3) (3S) (4) 2 Tbsp. canola or vegetable oil (5) 2 tsp. white wine vinegar (3S) 1 tsp. balsamic vinegar (4S) 1/4 cup reduced fat mayonnaise (1) 2 tsp. grainy Dijon mustard (use wheat/gluten free if needed) (3S) 1/4 cup Dijon mustard (use wheat/gluten free if needed) (2) * 1/2 cup ketchup (optional) (1S) * 1 Tbsp. + 1/4 cup reduced sodium soy sauce (use wheat/gluten free if needed) (2) (5S) * 1 tsp. superfine sugar (optional) (5S) 2 Tbsp. honey (2) 1 cup nonfat or low fat milk (4S) * 1 3 tsp. Asian chili sauce, Tabasco, or other hot pepper sauce (optional) (5) Shelved Items 12 slices whole wheat bread or rolls (optional) (1) 1 1/2 cups quick cooking brown rice or regular white rice (2) 1 1 1/2 cup white or quick cooking brown rice (5) oz. Israeli (or regular) couscous (3S) 16 oz. fusilli noodles (4) 6 whole wheat or white tortillas (5) * 1 1/2 cups reduced sodium chicken or vegetable broth (optional) (3S) 4 Tbsp. hoisin sauce (5) * 1/4 cup Chinese duck sauce (optional) (5S) * 1 Tbsp. rice vinegar (optional) (5S) * 2 Tbsp. Chinese or Dijon mustard 1/4 1/2 tsp. salt (3) 1/4 1/2 tsp. kosher salt (1S) * 1/2 tsp. rosemary, oregano or other dried herbs (optional) (1S) 1/2 tsp. black pepper (2) (3) 2 3 tsp. curry powder (1) Refrigerated/Frozen Section 1/4 cup grated Parmesan cheese (4) 8 oz. fresh mozzarella cheese (4S) 1/2 cup plain nonfat yogurt (1) * 1/4 cup orange juice (optional) (3S) 1 pkg. Asian dumplings or egg rolls (5S) 1 1 1/2 lb. boneless, skinless chicken breasts (1) * 1 1/2 cups cooked, sliced chicken (optional) (5) 1 lb. fresh or frozen large shrimp (2) 1 lb. chicken sausage, any variety (use wheat/gluten free if needed) (3) Produce * 3 scallions (5) (5S) 1 yellow or white onion (3) (5) 1 red bell pepper (3) (5) 2 stalks celery (1) 3 tomatoes (3) (4S) * 1 head lettuce, any variety (optional) (1) 5 oz. baby arugula (4) cloves garlic (3) (4) 1/4 cup fresh basil (4S) 10 fresh sage leaves (3) 3 medium to large beets (3S) 1 small eggplant (3) 1 zucchini (5) 2 russet potatoes (1S) 8 12 oz. sliced mushrooms (5) 1 lemon (1) (4) 1 2 pint fresh blackberries or blueberries (2S) 1 cup seedless red grapes (1) 7/8

8 (optional) (5S) 2 Tbsp. mango chutney or apricot jam (1) 3 tsp. instant coffee (4S) 2 Tbsp. chocolate syrup (4S) 1 packet Splenda (4S) 1 tsp. unsweetened cocoa powder (4S) * 3/4 cup shelled unsalted pistachio nuts (optional) (1) (4) The above ingredients will make (1) = Curried Chicken Salad with Grapes, (1S) = Baked Potato Chips, (2) = Honey Dijon Shrimp, (2S) = Fresh Blackberries or Blueberries, (3) = Summer Sausage, Sage and Eggplant Garden Stew, (3Sa) = French Beet Salad, (3Sb) = Israeli (large grain) Couscous, (4) = Fusilli with Pistachio Arugula Pesto, (4Sa) = Sliced Tomato, Basil and Mozzarella Salad, (4Sb) = Blended Iced Mocha, (5) = Moo Shu Vegetable Wraps, (5S) = Asian Dumplings or Egg Rolls, * Includes ingredients that are optional. 8/8