Spiced Chicken with Maple Butter Glaze

Transcription

1 Spiced Chicken with Maple Butter Glaze Prep + Cook: 30 minutes # of Servings: 6 This scrumptious chicken, adapted from a Weight Watchers recipe, has received raves from Scramble members. It cooks so quickly because of the high heat and the chicken s proximity to the oven s heating element. Serve it with bulgur wheat and with Green Beans with Lemon and Garlic. 1 1/2 tsp. paprika 1 tsp. salt 3/4 tsp. ground cinnamon 3/4 tsp. ground cumin, or use chili powder 1 whole chicken cut up or use 8-12 chicken pieces of your choice (about 4 lbs.) 3 Tbsp. pure maple syrup 1 1/2 Tbsp. butter or margarine 1 1/2 Tbsp. Dijon mustard (use wheat/gluten-free if needed) Ingredients for side dish - Bulgur Wheat 1 1/2 cups bulgur wheat or use quick-cooking brown rice 3 cups reduced-sodium chicken or vegetable broth, or use water or combination or water and broth Ingredients for side dish - Green Beans with Lemon and Garlic 1 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 1 lb. green beans, fresh or frozen 1/8 lemon, juice only, about 1 tsp. 1/8 tsp. salt (optional) 1/8 tsp. black pepper (optional) Preheat the oven to 500 degrees. Line a baking sheet with aluminum foil and spray the foil with nonstick cooking spray. In a small bowl, combine the four dry spices. Place the chicken pieces skin side up on the baking sheet. Sprinkle and rub the spice mixture evenly over the chicken (leave the drumsticks without spices for picky eaters). Position the sheet in the upper third of the oven, about 4 inches from the heating element, and bake it, without turning it, for 15 minutes. (Start the bulgur wheat now, if you are serving it.) Meanwhile, in a small saucepan combine the maple syrup, butter and mustard. Stir it over low heat until the butter melts. Remove it from the heat. After the chicken has baked for 15 minutes, remove it from the oven and brush it with the maple glaze and bake it for 5 more minutes. (Start the green beans now, if you are serving them.) Brush the chicken with the glaze again and bake it 5 minutes more. Remove it from the oven and serve it. Slow Cooker Directions: Place the chicken in the slow cooker, then sprinkle and rub the spice mixture evenly over the chicken. (Placing the chicken in the slow cooker first keeps the rub contained and eliminates mess.) Melt the butter, then combine it with the maple syrup and mustard. Brush the chicken with about half of the glaze. Cook on low for 6-8 hours or high for 3-4 hours until chicken is done. About half an hour before serving, brush the chicken with the remainder of the glaze. Do Ahead or Delegate: Combine the dry seasonings, rub the seasonings on the chicken and refrigerate. Flavor Booster: Substitute 1/4 tsp. of the paprika with cayenne pepper. Tip: In comparison to honey, maple syrup has fewer calories and a higher concentration of minerals. It s a great source of manganese and zinc. Serve with Bulgur Wheat In a medium saucepan, combine the bulgur wheat and the broth or combination of broth and water. Bring it to a boil, cover, and simmer it for 15 minutes until tender. Or prepare quick-cooking brown rice according to package directions, using the broth or water. Serve with Green Beans with Lemon and Garlic Heat the oil in a large skillet over medium heat. Add the garlic and stir it for 30 seconds until it is fragrant. Stir in the green beans. Cover the pan and steam the beans until they are tender, 5-8 minutes. Add the lemon juice for the last minute of cooking, and season with salt and black pepper, if desired. To make them in the slow cooker: Put all ingredients in the slow cooker and add 1 cup of water or broth. Cook on low for 8-10 hours or on high for 4-5 hours. Use a slotted spoon to serve. Nutritional Information Per Serving (% based upon daily values): Calories 310, Total Fat: 16g, 24%; Saturated Fat: 5g, 26%; Cholesterol: 105mg, 34%; Sodium: 360mg, 15%; Total Carbohydrate: 7g, 2%; Dietary Fiber: 0g, 0%; Sugar: 6g; Protein: 33g Nutrition with side dish(es): Calories 506, Total Fat: 20g, 29%; Saturated Fat: 5g, 26%; Cholesterol: 105mg, 34%; Sodium: 435mg, 18%; Total Carbohydrate: 47g, 15%; Dietary Fiber: 11g, 45%; Sugar: 7g; Protein: 40g Weight Watcher Points Plus: 8 - Weight Watcher Points(+Sides): 14 Copyright 2016 The Six O'Clock Scramble page 1 / 6

2 Panko-Peanut Crusted Pork Chops or Tilapia Prep + Cook: 20 minutes # of Servings: 4 I m crazy about this topping, which can be used for pork, chicken or fish. As long as you keep the proportions of dry and wet ingredients the same, you can experiment by using different nuts or no nuts, or use honey or chutney instead of the apricot jam or hoisin sauce. Let me know what combinations you come up with! Serve it with a sautéed sweet potatoes and with sliced cucumbers with dressing. 4 thin cut boneless pork chops, tilapia fillets, or chicken cutlets 3 Tbsp. apricot jam, or use 2 Tbsp. hoisin sauce and 1 Tbsp. jam 1 Tbsp. Dijon mustard (use wheat/gluten-free if needed) Ingredients for side dish - Sauteed Sweet Potatoes 1 lb. sweet potato(es) 1 Tbsp. coconut oil or extra virgin olive oil 1/4 tsp. ground cinnamon Ingredients for side dish - Cucumbers, Peeled and Sliced, with Dressing 1-2 cucumber, peeled and sliced 1/2 cup salad dressing, such as Annie's Naturals Goddess, ranch or Italian 1/2 cup panko (Japanese-style bread crumbs, whole wheat, if available) (use wheat/gluten-free if needed), or use traditional bread crumbs 1/2 cup unsalted peanuts, smashed to about the same size crumbs as the panko 1 Tbsp. butter or margarine, melted 1/4 tsp. salt 2 tsp. brown sugar Preheat the oven to 425 degrees (and start the sweet potatoes, if you are serving them). Lay the pork (or fish or chicken) on a foillined baking sheet. In a small bowl, combine 2 Tbsp. jam (or hoisin sauce), the mustard, and 1 Tbsp. hot water. Using a pastry brush, brush the mixture on top of the pork (or fish or chicken). In a medium bowl, combine the panko, peanuts, remaining 1 Tbsp. jam, and the melted butter, and stir until the liquid ingredients lightly coat the dry ingredients. Sprinkle and press the mixture evenly over the meat. Bake the pork (or fish or chicken) for 10 minutes, until it is cooked through and the topping is lightly browned. (Meanwhile, slice the cucumbers, if you are serving them.) Do Ahead or Delegate: Combine the jam, mustard and hot water, crush the peanuts. Flavor Booster: Use spicy or grainy mustard instead of the Dijon. Tip: Do you find that cooking times in recipes yield either underdone or overcooked food in your kitchen? It could be that your oven temperature runs either low or high. If you suspect this, try using an oven thermometer to check how accurate your oven s temperature reading is. This will allow you to make temperature or cooking-time adjustments if necessary. Serve with Sauteed Sweet Potatoes Peel and dice the sweet potatoes into 1/2-inch pieces. In a large skillet over medium heat, heat the oil, add the potatoes and stir to coat. Cover and steam the potatoes for 5 minutes to soften them, reducing the heat if necessary so they won t burn. Remove the cover, season the potatoes with the cinnamon, and sauté them in a single layer for 5 more minutes, tossing occasionally. Season the potatoes with the salt and brown sugar, and continue to cook for about 5 more minutes until they are nicely browned and tender. Serve with Cucumbers, Peeled and Sliced, with Dressing Dip the cucumbers in dressing of your choice, such as Annie's Naturals Goddess, Italian or The Scramble's homemade ranch dressing. Nutritional Information Per Serving (% based upon daily values): Calories 340, Total Fat: 16g, 25%; Saturated Fat: 4g, 20%; Cholesterol: 75mg, 25%; Sodium: 190mg, 8%; Total Carbohydrate: 19g, 6%; Dietary Fiber: 2g, 8%; Sugar: 11g; Protein: 31g Nutrition with side dish(es): Calories 487, Total Fat: 24g, 35.5%; Saturated Fat: 6g, 32%; Cholesterol: 75mg, 25%; Sodium: 401mg, 17%; Total Carbohydrate: 40g, 13%; Dietary Fiber: 5g, 18.5%; Sugar: 20g; Protein: 33g Weight Watcher Points Plus: 9 - Weight Watcher Points(+Sides): 13 Copyright 2016 The Six O'Clock Scramble page 2 / 6

3 Spinach Lasagna Prep: 20 minutes Cook: 60 minutes Total: 1 hour and 20 minutes # of Servings: 8 My friend Deb Ford and I made these easy lasagnas for a family gathering. Her 10-year-old daughter Gillian was a wonderful assistant, helping us make one with sausage and one with just the spinach. Both families agreed this meal was a winner. Serve it with seedless grapes oz. frozen chopped spinach 1 lb. uncooked pork, turkey or meatless sausage (use wheat/gluten-free if needed) (optional) 3 cups reduced-fat ricotta cheese 1 cup shredded Parmesan cheese Ingredients for side dish - Seedless grapes 1 bunch seedless grapes 1 egg 4 cups bottled chunky or homemade red pasta sauce 9 no-boil or regular lasagna noodles (use wheat/gluten-free if needed) 1 1/2 cups shredded part-skim mozzarella cheese Defrost the spinach and drain it thoroughly, pressing the water out through a fine mesh strainer, if possible. Preheat the oven to 350 degrees. Spray a 9 x 13-inch baking dish with nonstick cooking spray. If you are using the sausage, remove it from its casing and brown it in a skillet over medium heat, breaking it up into smaller pieces while it cooks. Set it aside. In a medium bowl, thoroughly combine the ricotta and Parmesan cheeses and the egg. Spread about 1 cup of the pasta sauce on the bottom of the baking dish, and top it with 3 noodles laid side by side. Spread 1/3 of the ricotta cheese mixture over the noodles. Top it with 1/3 of the spinach, (and all of the sausage, if you are using it), and then 1/3 of the remaining sauce. Repeat the layers two more times with the noodles, ricotta cheese mixture, spinach and sauce. Top it with the mozzarella cheese, cover it tightly with aluminum foil (spray the foil with nonstick cooking spray so the cheese doesn t stick to it), and bake it for minutes until the sauce is bubbling. Let the lasagna cool for minutes before cutting it into squares and serving, or refrigerate it for up to 3 days, or freeze it for up to 3 months. Slow Cooker Directions: Defrost and drain the spinach, pre-cook the sausage (optional), and combine the ricotta, Parmesan and egg as directed. Spread a thin layer of the pasta sauce in the bottom of the slow cooker, and top it with 3 noodles cut to fit and laid side by side. Spread 1/3 of the ricotta cheese mixture over the noodles. Top it with 1/3 of the spinach, (and all of the sausage, if you are using it), and then 1/3 of the remaining sauce. Repeat the layers two more times with the noodles, ricotta cheese mixture, spinach and sauce. Cook on low 4-6 hours or until noodles are tender. Turn off the slow cooker, then top with mozzarella cheese and let it sit 10 minutes before serving. Do Ahead or Delegate: Defrost the spinach, brown and refrigerate the sausage if using, beat and refrigerate the egg, shred the Parmesan and mozzarella cheese if necessary and refrigerate, fully assemble and refrigerate the lasagna, or fully prepare and refrigerate or freeze it. Flavor Booster: Add some Italian seasonings such as garlic powder, oregano and/or parsley to the Parmesan and ricotta mixture. Tip: Making lasagnas is a great project to do with kids. Because it requires sequencing and patterns, it s a mini-math and language lesson in a dish. Serve with Seedless grapes Serve either purple or green grapes (or you can serve frozen grapes for a sweet and crunchy treat). Safety note: Young children (3 and younger) should only eat quartered grapes to prevent choking. Nutritional Information Per Serving (% based upon daily values): Calories 386, Total Fat: 15g, 23%; Saturated Fat: 8g, 39%; Cholesterol: 74mg, 24.5%; Sodium: 1122mg, 47%; Total Carbohydrate: 36g, 12%; Dietary Fiber: 2g, 7.5%; Sugar: 17g; Protein: 23g Nutrition with side dish(es): Calories 438, Total Fat: 15g, 23%; Saturated Fat: 8g, 39%; Cholesterol: 74mg, 24.5%; Sodium: 1124mg, 47%; Total Carbohydrate: 50g, 17%; Dietary Fiber: 3g, 10.5%; Sugar: 29g; Protein: 24g Weight Watcher Points Plus: 10 - Weight Watcher Points(+Sides): 11 Copyright 2016 The Six O'Clock Scramble page 3 / 6

4 Cauliflower Cheddar Soup Prep: 20 minutes Cook: 35 minutes Total: 55 minutes # of Servings: 6 Serving Size: about 1 1/2 cups This combination sounded so good that I just had to try it, and the soup was as creamy and dreamy as I had imagined. Celia s friend, Sophie Martel, had 3 servings and even took the last little bit home with her to enjoy the next day. Scramble recipe tester Greg Kershner said that his 8- and 5-year-olds ate it up and had seconds. Serve it with warm Italian bread and with a Celery, Orange and Pecan Salad. 1 Tbsp. extra virgin olive oil 1 yellow onion, chopped 1 tsp. minced garlic, (about 2 cloves) 3/4 tsp. paprika 1 head cauliflower, coarsely chopped Ingredients for side dish - Warm Italian Bread 1 loaf Italian bread 4 Tbsp. extra virgin olive oil (optional) Ingredients for side dish - Celery, Orange and Pecan Salad 2 1/2 cups celery, chopped (you can include some of the leaves) 1 orange, peeled and diced 1/3 cup pecans, lightly toasted 2 Tbsp. extra virgin olive oil 2 1/2 cups reduced-sodium chicken or vegetable broth 1/2 cup nonfat or low fat milk 1 1/2 cups shredded Cheddar cheese 1-2 Tbsp. fresh dill or chives, chopped, or more to taste 1/4-1/2 tsp. salt, to taste 1 Tbsp. red wine vinegar 1 Tbsp. honey 1/8 tsp. salt 1/8 tsp. black pepper In a large saucepan or stockpot, heat the oil over medium heat. Add the onions and garlic, and cook, stirring occasionally, until the onions are tender, about 5 minutes. Add the paprika and the cauliflower and cook it for 2 3 minutes. Add the broth and milk to the pot and bring it to a boil. Reduce the heat to keep it at a gentle simmer, cover the pot, and cook it for minutes, stirring occasionally, until the cauliflower is very tender when pierced with a fork. (Meanwhile, warm the bread and make the salad, if you are serving them.) Using a hand immersion blender or a standing blender, puree the soup. Return it to the pot, if necessary, over medium-low heat and stir in the cheese, dill and salt, until the cheese is melted. Serve it immediately or refrigerate it for up to 3 days. Slow Cooker Directions: Combine all ingredients except the milk, cheese and dill in the slow cooker. Cook on low for 8-10 hours or on high for 3-5 hours minutes before serving, puree the soup as directed, and stir in the milk, cheese and herbs. Do Ahead or Delegate: Chop the onion and cauliflower, peel the garlic, shred the cheese if necessary and refrigerate, chop the dill or chives, or fully prepare and refrigerate the soup. Flavor Booster: Use extra dill or chives and use smoked paprika instead of regular paprika. Tip: A 2013 study published in the journal of the American Academy of General Dentistry determined that eating cheese increased ph levels in people's mouths and lowered their risk of tooth decay. Additionally, because it's high in calcium and protein, eating cheese can strengthen tooth enamel. If you're a big fan of cheese, you now have a healthy reason to enjoy this tasty food. Serve with Warm Italian Bread Warm the bread in the oven at 300 degrees for about 5 minutes. Serve the bread with olive oil for dipping, if desired. For a delicious dip, stir grated Parmesan cheese, red pepper flakes and a touch of balsamic vinegar into the oil. Serve with Celery, Orange and Pecan Salad Gently toss the celery, orange and pecans together in a medium serving bowl. To make the dressing, combine the oil, vinegar, honey, salt and pepper and toss gently with the salad. Nutritional Information Per Serving (% based upon daily values): Calories 180, Total Fat: 13g, 20%; Saturated Fat: 7g, 35%; Cholesterol: 30mg, 10%; Sodium: 390mg, 16%; Total Carbohydrate: 8g, 3%; Dietary Fiber: 4g, 16%; Sugar: 6g; Protein: 13g Nutrition with side dish(es): Calories 369, Total Fat: 23g, 35.5%; Saturated Fat: 8g, 41%; Cholesterol: 30mg, 10%; Sodium: 599mg, 24.5%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 7g, 27%; Sugar: 13g; Protein: 17g Weight Watcher Points Plus: 5 - Weight Watcher Points(+Sides): 10 Copyright 2016 The Six O'Clock Scramble page 4 / 6

5 Costa Rican Black Beans and Rice Prep + Cook: 25 minutes # of Servings: 4 Serving Size: 1 1/2 cups Costa Ricans eat a version of this dish, called Gallo Pinto (which translates as spotted rooster) with nearly every meal, but it s especially typical to eat it for breakfast! It s great comfort food for any season - the curry and lime give it a Caribbean flare (Costa Rica borders the Caribbean sea). For even more Caribbean flavor, cook the rice in half water and half coconut milk. Serve it with guacamole with tortilla chips and carrots. 1 cup white rice, or use quick-cooking brown rice 2 Tbsp. extra virgin olive oil 1 green bell pepper, finely diced 1 yellow onion, finely diced 1 1/2 tsp. minced garlic, (about 3 cloves) 1 tsp. ground cumin Ingredients for side dish - Guacamole with Tortilla Chips and Carrots 2 avocados 1/4 lime or lemon, juice only, about 1 Tbsp. 1/8-1/4 tsp. salt, to taste 1/2 tsp. curry powder 15 oz. reduced-sodium canned black beans, with their liquid 2 Tbsp. Worcestershire sauce, or use Salsa Lizano, if you have it (that s what they use in Costa Rica) 2 Tbsp. salsa (optional) 1/2 cup fresh cilantro, chopped (optional) 1 lime, cut into wedges for serving (optional) 1/8-1/4 tsp. garlic powder, to taste 2-3 cups tortilla chips (optional) 2 cups baby carrots (optional) Cook the rice with 2 cups of water according to the package directions. (The rice can be made up to a day in advance.) In a large skillet, heat the oil over medium heat, and sauté the bell peppers, onions and garlic for about 5 minutes until they are fragrant and slightly tender. While they are cooking, stir in the cumin and curry powder. Add the beans and their liquid, the Worcestershire sauce, and salsa (optional) and bring it to a boil. (Meanwhile, make the guacamole, if you are serving it.) Let the mixture simmer for about 5 more minutes. Stir in the cooked rice and continue to cook it for about 3 more minutes until it is heated through. Stir in the cilantro, if desired, and serve it with the lime wedges (optional). Serve it immediately or refrigerate it for up to 3 days. Slow Cooker Directions: Use 1/3 bag (1 cup) dried black beans rather than canned beans. Cover the beans with water to soak overnight and drain the next morning. (Or use the quick soak method: Bring beans and enough water to cover them by about an inch to a boil. Cook for 2 minutes. Remove from heat and allow beans to sit for an hour. Drain water.) Sauté the vegetables and spices as above and add to the slow cooker with the drained beans, Worcestershire sauce, salsa (optional) and 1-2 cups of water or to cover. Cook on low for 6-8 hours or on high for 3-4 hours. Serve as above with cilantro and lime wedges, if desired. Do Ahead or Delegate: Cook the rice, dice the bell pepper and onion, chop the cilantro, cut the lime if using, or fully prepare and refrigerate the dish. Flavor Booster: Double the curry powder, use spicy salsa, and/or sauté one diced hot pepper with the bell pepper. Tip: While all beans are a great source of filling fiber and protein, when selecting beans, keep in mind that according to a study in the Journal of Agriculture and Food Chemistry, the darker the bean's outer coat, the higher its level of antioxidants. Black beans were determined to have the most antioxidants followed in descending order by red, brown, yellow, and white beans. So, while you can never go wrong by incorporating beans into your meal, the darker the better! Serve with Guacamole with Tortilla Chips and Carrots Mash the flesh of the avocados with the lime or lemon juice, salt and garlic powder. To jazz up your guacamole, try adding 1 Tbsp. of minced onion and/or cilantro, 1/4 1/2 tsp. ground cumin and/or 1 tsp. finely diced fresh hot peppers. Serve it with the tortilla chips and/or baby carrots. To keep the guacamole from turning brown, put the avocado pit in the center of it and cover until you are ready to serve it. Nutritional Information Per Serving (% based upon daily values): Calories 342, Total Fat: 8g, 12%; Saturated Fat: 2g, 5%; Cholesterol: 0mg, 0%; Sodium: 444mg, 18%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 6g, 24%; Sugar: 2g; Protein: 9g Nutrition with side dish(es): Calories 501, Total Fat: 20g, 29%; Saturated Fat: 4g, 12%; Cholesterol: 0mg, 0%; Sodium: 654mg, 26%; Total Carbohydrate: 71g, 23%; Dietary Fiber: 11g, 43%; Sugar: 2g; Protein: 12g Weight Watcher Points Plus: 9 - Weight Watcher Points(+Sides): 13 Copyright 2016 The Six O'Clock Scramble page 5 / 6

6 Powered by TCPDF ( Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Produce * 2 cups baby carrots (optional)(5a) 2 yellow onions (4)(5) 1 green bell pepper (5) 2 1/2 cups celery (4b) * 1/2 cup fresh cilantro (optional)(5) 1-2 Tbsp. fresh dill or chives (4) 1 lb. green beans, fresh or frozen (1b) 1-2 cucumbers (2b) 1 lb. sweet potato(es) (2a) 1 head cauliflower (4) 2 avocados (5a) 1/8 lemon (1b) * 1 lime (optional)(5) 1/4 lime or lemon (5a) 1 orange (4b) 1 bunch seedless grapes (3a) Meat and Fish 1 whole chicken cut up or use 8-12 chicken pieces of your choice (about 4 lbs.) (1) 4 thin cut boneless pork chops, tilapia fillets, or chicken cutlets (2) * 1 lb. uncooked pork, turkey or meatless sausage (use wheat/gluten-free if needed) (optional)(3) Shelved Items 1 loaf Italian bread (4a) 1 cup white rice (5) 1 1/2 cups bulgur wheat or use quick-cooking brown rice (1a) 9 no-boil or regular lasagna noodles (use wheat/gluten-free if needed) (3) * 2-3 cups tortilla chips (optional)(5a) 1/2 cup panko (Japanese-style bread crumbs, whole wheat, if available) (use wheat/gluten-free if needed) (2) 4 cups bottled chunky or homemade red pasta sauce (3) Spices 1 7/8-2 1/4 tsp. salt (1)(1b)(2a)(4)(4b)(5a) 1/4 tsp. black pepper (1b)(4b) 1 tsp. ground cinnamon (1)(2a) 1 3/4 tsp. ground cumin (1)(5) 5 1/2 cups reduced-sodium chicken or vegetable broth (1a)(4) * 2 Tbsp. salsa (optional)(5) 15 oz. reduced-sodium canned black beans (5) 1 Tbsp. coconut oil or extra virgin olive oil (2a) 3 Tbsp. apricot jam (2) 1/3 cup pecans (4b) 1/2 cup unsalted peanuts (2) 1/2 tsp. curry powder (5) 1/8-1/4 tsp. garlic powder (5a) 2 1/4 tsp. paprika (1)(4) Staples 2 1/2 Tbsp. butter or margarine (1)(2) 2 tsp. brown sugar (2a) 10 Tbsp. extra virgin olive oil (1b)(4)(4a)(4b)(5) 3 Tbsp. pure maple syrup (1) 1 Tbsp. red wine vinegar (4b) 1 Tbsp. honey (4b) 1/2 cup salad dressing, such as Annie's Naturals Goddess, ranch 1/2 cup nonfat or low fat milk (4) or Italian (2b) 1 egg (3) 2 1/2 Tbsp. Dijon mustard (use wheat/gluten-free if needed) (1)(2) 3 1/2 tsp. minced garlic (1b)(4)(5) 2 Tbsp. Worcestershire sauce (5) Refrigerated/Frozen Section 1 1/2 cups shredded Cheddar cheese (4) 1 cup shredded Parmesan cheese (3) 1 1/2 cups shredded part-skim mozzarella cheese (3) 3 cups reduced-fat ricotta cheese (3) oz. frozen chopped spinach (3) The above ingredients will make (1) = Spiced Chicken with Maple Butter Glaze, (1a) = Bulgur Wheat, (1b) = Green Beans with Lemon and Garlic, (2) = Panko-Peanut Crusted Pork Chops or Tilapia, (2a) = Sauteed Sweet Potatoes, (2b) = Cucumbers, Peeled and Sliced, with Dressing, (3) = Spinach Lasagna, (3a) = Seedless grapes, (4) = Cauliflower Cheddar Soup, (4a) = Warm Italian Bread, (4b) = Celery, Orange and Pecan Salad, (5) = Costa Rican Black Beans and Rice, (5a) = Guacamole with Tortilla Chips and Carrots * - Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 6 / 6