Sunday, January 4, 2009

Menu Plan Monday


This week I am really excited about my menu plan. Not because its really exciting but because I am using what I have in my fridge and freezer which equals next to nothing at the grocery this week. WOOHOO!
I also have a great recipe that kids love and that is actually heart healthy. ( It can't get better than that , right? )


Monday: Cheesy oven fried chicken (recipe below), rice, salad

Tuesday: Leftover night

Wednesday: Fish, mac and cheese, green beans

Thursday: Chicken broccoli Alfredo, salad, garlic bread

Friday: Pizza night!

Saturday: Potato, ham cheddar soup, beer bread

Sunday: Pork stir-fry, rice, egg rolls




Cheesy Oven-Fried Chicken
Ingredients
Vegetable oil spray

2 cups bite-size, low-fat cheddar-cheese-flavored crackers

1/2 to 3/4 teaspoon dried basil

1/8 teaspoon black pepper

1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed tablespoons fat-free milk


Cooking Instructions
Preheat oven to 400°F. Spray a shallow baking pan with vegetable oil spray.


Place crackers, basil, and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil, and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.


Cut chicken or turkey into 16 strips, about 1x3 inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.


Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink in the center.


Nutrition Analysis (per serving)
217Calories
3.0 gTotal Fat
1.0 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
1.0 gMonounsaturated Fat
67 mgCholestrol
317 mgSodium
17 gCarbohydrates
1 gFiber
1 gSugar
29 gProtein
Dietary Exchanges
1 starch, 3 very lean meat

3 comments:

Jerri - Simply Sweet Home said...

Sounds like a good recipe.

Just another SAHM said...

I think any week you can use what you already have on hand is a great week!

Marcy said...

That chicken sounds great! I'm going to try that recipe. :-)