Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Roasted Chicken Thighs with Tomatoes, Olives & Feta Cheese Grilled Chicken & Vegetable Skewers Pizza Burgers & Broccoli Salad Sesame Pineapple Chicken Stir-fry Zucchini Boats with Meaty Marinara Cheesy Mushroom Chicken Bake
Grocery List: *meals serve 3-4 people 1 1/2 lbs boneless, Protein Seasonings/Oils Produce Canned Goods/Misc skinless chicken thighs 2 lbs boneless, skinless chicken breast (for 2 meals) 1 lb boneless, skinless chicken cutlet (if unavailable, use 1 lb of chicken breast) olive oil 1 pkg grape tomatoes chopped garlic (I prefer salt & pepper pitted Spanish olives (canned?) jarred, cloves okay too) 1/2 cup slivered almonds cooking spray 2 yellow onions fat free mayo 1 lb 93% lean grd beef grated parmesan cheese 1 red onion apple cider vinegar 1 lb chicken sausage (grd or in casing- grd turkey if not available) worcestershire sauce 1 pkg low-fat feta 2 cans marinara sauce (16 oz) 5 medium zucchini 1 lemon dozen eggs 1 can pineapple chunks 1 head of broccoli 1 pkg turkey pepperoni Asian dressing (Kraft 8 oz shredded 2% mozzarella Toasted Sesame is ideal) Light Italian Dressing grill seasoning (I like McCormick s Montreal) 2 cups sugar snap peas 1 red bell pepper 1 bunch green onion 1 bunch parsley fresh thyme *grd = ground *pkg = package 1 pkg whole mushrooms
Roasted Chicken Thighs with Tomatoes, Olives & Feta 1 1 2 lbs. boneless skinless chicken thighs 1 tbsp. olive oil 1 pint grape tomatoes, halved 1 2 cup pitted Spanish olives 1 2 cup yellow onion, finely chopped 3 sprigs fresh thyme salt & pepper low-fat feta cheese for garnish 1. Preheat oven to 375. 2. Combine chicken, oil, tomatoes, olives, onion and thyme in a large bowl. Season with salt & pepper and toss. Transfer to a rimmed baking sheet and spread chicken out. Roast for about 30 minutes (or until internal temp reaches 165F) 3. Transfer chicken to a platter and loosely cover with foil. Return vegetables to oven and roast until golden brown- about 10 minutes. Transfer veggies to the platter with chicken and top with feta cheese. Adapted from Martha Stewart Living Magazine
Grilled Chicken with Vegetable Skewers 1 lb boneless, skinless chicken breast (cut into 1 1/2 inch wide strips) cooking spray salt & pepper 2 medium zucchini 1 large onion, cut into wedges 8 oz. whole mushrooms 1 lemon, zested & juice 1 tbsp grill seasoning 1. *If using wooden skewers, soak in water for 30 minutes. 2. Preheat grill to medium-high heat. Meanwhile, coat chicken in cooking spray and toss with salt, pepper & grill seasoning. Divide chicken into fourths (for 4 skewers). Skewer the vegetables separately, using 2 skewers for each vegetable. *This allows for even cooking. 3. Place onion skewers on the grill, cook 5 minutes. Add chicken and zucchini skewers; cook (turning occasionally) for about 6 minutes. Add mushroom skewers; cook until chicken and vegetables are cooked through and charred in place (about 10 min). 4. Top skewers with lemon zest and lemon juice. Adapted from Martha Stewart Living Magazine
Pizza Stuffed Burger 1 lb. 90% lean ground beef 1 egg 1 tbsp. parmesan cheese 1 tbsp. worcestershire sauce 1 tbsp. garlic, chopped salt & pepper 12-16 slices turkey pepperoni 2 tablespoons shredded mozzarella cheese marinara sauce for topping 1. Mix together beef, egg, parmesan cheese, worcestershire sauce, garlic, salt & pepper (and any others spices you'd like!) 2. Separate meat into 8 equal amounts. Taking one section at a time, make a flatten burger patty and add 4 turkey pepperoni slices (or whatever fits!) and sprinkle mozzarella cheese. Top with another section of ground beef and use hands to enclose the mixture inside the patty. 3. Grill on both sides 5-6 minutes or until desired doneness. 4. Serve with marinara sauce and any other desired toppings! Broccoli Salad 5-6 cups fresh broccoli florets (about 1 pound of florets) 1 2 cup toasted slivered almonds 1 4 cup red onion, chopped 1 cup fat-free mayonnaise 2 tablespoons apple cider vinegar 1. Bring a large pot of water, plus 1 teaspoon of salt, to a boil. Add the broccoli florets. Cook 1-2 minutes, depending on how crunchy you want the broccoli. Drain the broccoli and immediately put into a bowl of ice water to stop the cooking. Let cool and drain. 2. Combine broccoli florets, almonds, and chopped onion in a large serving bowl. In a separate bowl, whisk together mayonnaise and cider vinegar. Add dressing to the salad and toss to mix well. Chill thoroughly before serving. Adapted from Simply Recipes
Sesame Pineapple Chicken Stir-Fry 1 lb. boneless skinless chicken breast, cubed 2 cups sugar snap peas, trimmed 1 large red pepper, cut to 1 inch pieces 3 cloves chopped garlic 2 cups fresh pineapple chunks (1 inch) 1 4 cup KRAFT Asian Toasted Sesame Dressing 2 green onions, diagonally cut into thin slices 1. Heat a skillet to medium high heat and coat with cooking spray. 2. Add chicken, sugar snap peas, peppers and garlic. Stir fry for about 5 minutes- until chicken is done. 3. Add pineapple and stir fry another couple minutes. Add in dressing, cook for a couple minutes. Add green onions and serve! Slightly Modified from Kraft Foods
Zucchini Boats with Meaty Marinara 3 zucchini, sliced in half and insides slightly scooped out 1 lb. chicken sausage, flavored if available (if in casing- remove) 1 jar (24 oz) marinara sauce 2 tbsp. grated parmesan cheese 1. Preheat oven to 375, then fill a stockpot with water and bring to a boil. Add zucchini and boil for about 5 minutes and remove. Set aside. 2. Meanwhile, heat a skillet to medium high heat and brown chicken sausage. Add marinara and set to low. 3. Scoop marinara meat sauce into each zucchini boat (there may be some leftover). Sprinkle with parmesan cheese and bake for about 10 minutes.
Cheesy Mushroom Chicken Bake 1 lb boneless skinless chicken cutlets (or chicken breast sliced in half) 2 tbsp. light Italian dressing 1 cup sliced mushrooms 1 2 cup shredded 2% mozzarella cheese 1 tbsp. fresh parsley, finely chopped 1. Heat oven to 450F. 2. Place chicken in the bottom of a 13x9 baking dish. Top with dressing. 3. Bake for 25 minutes. Top with mushrooms and cheese and bake another 5 minutes. Sprinkle with parsley.