Five Meal Friday

Enjoy.......

Rosemary Chicken with Vegatables

4 ounces refrigerated spinach or plain linguine

4 medium skinless, boneless chicken breast halves (1 to 1/4 pounds total)

1/2 tsp lemon-pepper seasoning

2 Tbsp olive oil

2 Garlic cloves, minced

2 medium zucchini and/or yellow summer squash, cut into 1/4 in thick slices

1/2 cup apple juice

2 tsp snipped fresh rosemary or 1/2 tsp dried rosemary, crushed

1/4 tsp salt

2 Tbsp dry white wine or chicken broth

2 tsp cornstarch

1 cup halved cherry or grape tomatoes

Fresh rosemary sprigs (optional)



1. Sprinkle chicken with lemon-pepper seasoning. In a large skillet, cook chicken in hot oil over medium heat for 8 to 10 minutes or until chicken is no longer pink; turning once. Transfer chicken to a platter; cover and keep warm. Meanwhile, cook pasta according to directions; drain and keep warm.



2. Add garlic to skillet; cook and stir for 15 seconds. Add zucchini, apple juice, rosemary. Bring to boiling; reduce heat. Cover and simmer for 2 minutes.



3. In a small bowl stir together wine and cornstarch; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Stir in tomatoes. Serve vegetables and pasta with chicken. If desired, garnish with rosemary springs.



Makes 4 Servings



Nutrition: Calories 326, Fat 10, Saturated Fat 2, Cholesterol 95, Carbohydrates 25, Fiber 2, Protein 33

Grilled Salmon with Garden Mayonnaise

4 6to 8 oz. skinless salmon fillets, cut 1 inch thick

12 oz. asparagus spears

1 Tbsp. olive oil

Sea salt or salt and freshly ground black pepper



1. Rinse fish; pat dry. Snap off and discard woody bases from asparagus. Brush asparagus and both sides of salmon with oil. Season both with salt and pepper.



2. For a charcoal grill, place salmon on greased rack of an uncovered grill directly over medium coals. Place asparagus on grill next to salmon. Grill for 8 to 12 minutes or until asparagus is tender and fish flakes easily, turning fish once halfway through grilling, and turning asparagus occasionally. (For gas grill, preheat grill. Reduce heat to medium. place fish and asparagus on grill rack. Cover and grill as above.)



3. To serve, arrange asparagus on plates. Top each with salmon. Spoon garden mayonnaise mix on top of salmon



Garden Mayonnaise: in a small bowl combine 1/2 cup finely chopped celery (1 stalk), 1/4 cup thinly sliced green onions, 1/3 cup mayonnaise, 1 Tbsp lemon juice and 2 tsp snipped fresh tarragon or 1/2 tsp dried tarragon, crushed. Makes 3/4 cup.



Makes 4 servings



Nutrition:

calories 501, fat 37, saturated fat 7, monounsaturated fat 9, polyunsaturated fat 16, cholesterol 107, sodium 313, carbohydrate 6, sugar 3, fiber3, protein 37, vitamin c 28, calcium 6, iron 18

Ravioli with Spinach Pesto

1 9 oz pkg refrigerated four-cheese ravioli or tortellini

12 oz baby pattypan squash, halved, or yellow summer squash, halved lengthwise and sliced 1/2 inch thick

3 1/2 cups fresh baby spinach

1/2 cup torn fresh basil

1/4 cup bottled caesar parmesan vinaigrette salad dressing

Shredded parmesan cheese (optional)



1. Cook ravioli according to package directions, adding squash the last 2 minutes of cooking. Drain.



2. Meanwhile, for pesto, in blender container combine spinach, basil, salad dressing, and 2 Tbsp water. Cover and process until smooth, stopping to scrape down blender as needed.



3. Toss ravioli mixture with pesto. Sprinkle with cheese.



Nutrition:

calories 218, fat 6, saturated fat 2, cholesterol 27, sodium 525, carbohydrate 31, sugar 4, fiber3, protein 11, vitamin c 38, calcium 13, iron 12

Curried Vegetable Soup

3 cups cauliflower florets

1 14 oz can unsweetened coconut milk

1 14 oz can vegetable or chicken broth

1 Tbsp curry powder

1/4 cup shopped fresh cilantro

2 cups frozen baby peas - vegetable blend

2 pita bread rounds, cut into wedges (optional)

1 Tbsp olive oil (optional)

Fresh cilantro sprigs and crushed red pepper (optional)



1. Heat broiler, In dutch oven combine cauliflower, coconut milk, broth, curry powder, and the 1/4 cup cilantro. ring to boiling over high heat. Reduce heat to medium-low. Simmer, covered, 10 minutes or until cauliflower is tender. Stir in frozen vegetable blend. Cook, uncovered, until heated through. Season with 1/4 teaspoon salt.



2. Meanwhile, place pita wedges on baking sheet. Brush both sidess with oil. Sprinkle wiht 1/4 tsp curry powder. Broil 3 to 4 inches from heat for 4 minutes, turning once, until golden. Serve soup with pita wedges. Sprinkle with cilantro and red pepper.



Makes 4 servings



Nutrition:

calories 138, fat 6, saturated fat 4, sodium 620, carbohydrate 19, sugar 6, fiber 4, protein 3, vitamin c 71, calcium 3, iron 12,


Almond Chicken Salad

4 green onions, thinly sliced

1 large carrot, shredded

1 red bell pepper, cut into 1/2 inch pieces

1/2 pound sugar snap peas, halved

2 cups chopped, cooked chicken breast meat

1/2 cup fresh cilantro leaves

1/2 cup blanched slivered almonds, toasted

2 Tbsp white sugar

2 Tbsp distilled white vinegar

1 1/2 Tbsp sesame oil

1 Tbsp teriyaki sauce

1 Tbsp ground dry mustard



1. In a large bowl, mix together the onions, carrot, red pepper, peas, chicken, cilantro and almonds. Set aside.



2. In a small bowl, whisk together the sugar, vinegar, sesame oil, teriyaki sauce and dry mustard until smooth. Pour over salad mixture and toss until coated. Sreve in pita pockets or on a bed of lettuce.


Makes 4 servings



Nutrition:

Calories: 344, fat 16.8, cholesterol 54, sodium 237, carbohydrate 20.3, dietary fiber 4.7, protein 27





~Ciao