Menu planner: Teriyaki chicken and edamame rice bowls

Teriyaki chicken and edamame rice bowls

Servings: 4

Preparation time: 10 minutes

Cooking time: about 10 minutes

INGREDIENTS

1 tablespoon canola oil

1 (10-ounce) package frozen edamame, thawed

1 small red bell pepper, chopped

2/3 cup bottled teriyaki sauce

3 cups long-grain brown rice, cooked

2 cups chopped cooked chicken

1/2 cup chopped cilantro

Heat oil in a large nonstick skillet on medium-high. Add edamame, bell pepper and teriyaki sauce. Bring to a boil and cook, stirring constantly for 30 seconds. Add rice, chicken and cilantro; stir until well-mixed and heated throughout. Serve warm.

Per serving: 471 calories, 33 grams protein, 12 grams fat (24 percent calories from fat), 1.8 grams saturated fat, 55 grams carbohydrate, 77 milligrams cholesterol, 1,140 milligrams sodium, 6 grams fiber.

Carb count: 3.5.

Roasted chicken with fruit

Makes 11 to 15 servings

Preparation time: 25 minutes

Cooking time: 2 1/2 hours; standing time: 10 to 15 minutes

INGREDIENTS

1 (5- to 7-pound) roasting chicken

1 tablespoon canola oil

Coarse salt and pepper to taste

2 red or green apples, cored and cut into wedges

2 red or green ripe pears, cored and cut into wedges

2 green onions, sliced

1/2 cup dried apricots

1/2 cup pitted prunes

1/2 cup apple cider or juice

1/2 cup unsalted chicken broth

10 cloves

1 lemon

Heat oven to 350 degrees. Remove giblets from chicken. Place breast-side up in roasting pan. Rub skin with oil and season inside and outside with salt and pepper. Cover with foil. Roast 45 minutes. Remove foil and roast 30 minutes. Meanwhile, combine apples, pears, green onions, apricots, prunes, cider or juice, broth and cloves. Cut 6 strips of peel (yellow part only) from lemon, each about 3 inches long; add to apple mixture. Arrange apple mixture around roaster in pan. Roast, stirring fruit and basting occasionally, 75 minutes or until internal temperature of thigh is 165 degrees. Remove chicken from pan; cover and let stand 10 to 15 minutes. Discard lemon peel and cloves. Remove fruit to serving platter. Skim fat from pan juices. Serve chicken with fruit and pan juices. Remove skin before eating.

Per serving (3 ounces cooked) white meat without skin: 140 calories, 26 grams protein, 3 grams fat (21 percent calories from fat), 0.9 gram saturated fat, no carbohydrate, 72 milligrams cholesterol, 63 milligrams sodium, no fiber.

Carb count: 0.

Per serving (3 ounces cooked) dark meat without skin: 151 calories, 20 grams protein, 7 rams fat (44 percent calories from fat), 1.9 grams saturated fat, no carbohydrate, 115 milligrams cholesterol, 74 milligrams sodium, no fiber.

Carb count: 0.

Per serving fruit compote: 86 calories, 1 gram protein, 2 grams fat (14 calories from fat), no saturated fat, 19 grams carbohydrate, no cholesterol, 42 milligrams sodium, 3 grams fiber.

Carb count: 1.5.

Mexican lasagna

Makes 12 servings

Preparation time: 25 minutes

Cooking time: 35 to 40 minutes; standing time: 15 minutes

INGREDIENTS

1 teaspoon chili powder

1 teaspoon cumin

1/2 teaspoon coarse salt

2 (14 1/2-ounce) cans Mexican-style stewed tomatoes, lightly drained and chopped

16 ounces reduced-fat sour cream

1 (4-ounce) can chopped green chilies, drained

6 or 7 (8-inch) flour tortillas

2 (10- to 12-ounce) cans chicken breast, drained (or 3 cups shredded cooked chicken)

1 (15-ounce) can reduced-sodium pinto beans, rinsed

4 ounces 50% light shredded cheddar cheese

Sliced green onions and sliced black olives for garnish, if desired

Heat oven to 350 degrees. Mix chili powder, cumin, salt and tomatoes. Separately mix sour cream and chilies. Spread 1/2 cup tomato mixture in a 9-by-13-inch baking dish. Arrange 2 tortillas over tomatoes to cover bottom; tear tortillas to cover any gaps. Top with half the sour cream mixture, half the chicken, half the beans, 1 cup tomato mixture and 1/3 cup cheese. Repeat layers, ending with tortillas and tomato mixture. Sprinkle remaining cheese around edge. Bake 35 to 40 minutes or until bubbly. Let stand 15 minutes. Garnish with green onions and olives if desired.

Per serving: 233 calories, 17 grams protein, 7 grams fat (28 percent calories from fat), 4.3 grams saturated fat, 25 grams carbohydrate, 44 milligrams cholesterol, 829 milligrams sodium, 4 grams fiber.

Carb count: 1.5.

Philabella cheese ‘steak’ sandwiches

Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 4 large thinly sliced portabella mushroom caps and 4 cups thin onion wedges. Cook and stir 8 minutes or until browned; sprinkle with 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Remove and discard some of the soft part of 4 split hoagie rolls; lightly toast rolls. Place a slice of low-fat cheese and some mushroom mixture on bottom half of each roll, dividing evenly. Cover with tops.

Grilled lamb loin chops with six spices

Bring 4 lamb loin chops to room temperature (at least 30 minutes). In spice or coffee grinder, grind 1 tablespoon whole coriander seeds, 1 tablespoon fennel seeds, 1 tablespoon fresh thyme leaves, 1 1/2 teaspoons black peppercorns, 1/2 teaspoon coarse salt and 1 bay leaf until fine. Sprinkle spice rub over loin chops. Heat grill to medium-high. Grill chops about 4 to 6 minutes per side or to 145 degrees for medium-rare. Be careful not to burn spice rub. Let chops stand lightly covered at least 10 minutes before serving.