TUESDAY JANUARY 2
HONEY DIJON CHICKEN
12 boneless skinless chicken breast halves
4 garlic cloves, minced
2 teaspoons dried thyme
Salt and pepper to taste
1 tablespoon canola oil
2 tablespoons cornstarch
1-1/2 cups pineapple juice
1/2 cup water
1/2 cup Dijon mustard
1/3 cup honey
Hot cooked rice or noodles
Rub chicken with garlic and thyme. Sprinkle with salt and pepper. In a large skillet, cook chicken in oil or until a meat thermometer reads 170°. In a small bowl, combine the cornstarch, pineapple juice and water until smooth. Stir in mustard and honey. Add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened.
Spoon half of the chicken and sauce into a greased 11-in. x 7-in. baking dish; cool. Cover and freeze for up to 3 months. Serve remaining chicken and sauce with rice or noodles.
BEEF OR CHICKEN VEGETABLE SOUP
1 pound lean ground beef (90% lean) or 1 lb. diced cooked chicken
1 medium onion, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups water
3 medium potatoes, peeled and cut into 3/4-inch cubes
1 can (14-1/2 ounces) Italian diced tomatoes, undrained
1 can (11-1/2 ounces) V8 juice
1 cup chopped celery
1 cup sliced carrots
2 tablespoons sugar
1 tablespoon dried parsley flakes
2 teaspoons dried basil
1 bay leaf
In a nonstick skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in salt and pepper.
Transfer to a 5-qt. slow cooker. Add the remaining ingredients. Cover and cook on low for 9-11 hours or until vegetables are tender. Discard bay leaf before serving.
NOT FRIED, FRIED CHICKEN
1 whole cut-up chicken skin removed
2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
3 egg whites
1 1/2 cups cornflake crumbs
1/2 teaspoon ground sage
Nonstick cooking spray
Preheat oven to 350 . Coat a rimmed baking sheet with cooking spray.
In a shallow dish, combine flour, salt, and pepper. In a medium bowl, lightly beat egg whites. In a large bowl, combine cornflake crumbs and sage.
Dip chicken pieces in flour mixture, then into egg whites then cornflake crumbs, coating completely with each. Place on baking sheet. Lightly coat top of chicken with nonstick cooking spray and bake 45 to 50 minutes, or until no pink remains and juices run clear.
What is a "Healthy Diet
The Dietary Guidelines for Americans describe a healthy diet as one that:
• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Make smart choices from every food group.
• Find balance between food and physical activity.
• Get the most nutrition out of calories.
• Stay within daily calorie needs.
SAVE ALL YOUR LEFTOVER VEGGIES AND FREEZE IN A 1 GALLON FREEZER BAG AND SAVE FOR A POT OF VEGGIE SOUP . DON'T THROW AWAY WHAT YOU CAN USE TOMMORROW.
ADD 1 TBP OF VINEGAR TO BONES AND WATER IN MAKING CHICKEN STOCK TO PULL OUT FLAVORS