Nothing like a fire in the pressroom to delay the start of the day. Thankfully, no one was hurt and the presses will roll as usual on Thursday night. Given that, we are a little behind in the Shop Cheap Kitchen today. Not to worry, recipe researcher Sheila Kern has compiled a great list of meal ideas that match what's on sale this week. Be sure to check out the top item: 5 Quick and Healthy Dinners with Rotisserie Chicken. You can get rotisserie chicken at Raley's ($4.98 each when you buy 2); $5.99 at Safeway and Save Mart. Enjoy!
Five Quick and Healthy Dinners with Rotisserie Chicken
Meal Number 1: Traditional Chicken Dinner
Simply serve chicken (without skin) with potatoes (instant mashed, or baked/sweet potatoes if there's time) and a frozen vegetable, such as green beans. To make your plate as healthful as you can, avoid using butter on potatoes (a butter spray works well); fill half your plate with veggies and stick to white meat chicken. Even add a bit of gravy if you pick a low-fat brand.
Meal Number 2: Blue Cheese Chicken Salad
Start with a bowl of your favorite bagged salad greens, top with chicken breast, crumbled blue cheese, sliced strawberries, sliced mushrooms and a simple olive oil and balsamic vinegar dressing. Serve with whole wheat rolls.
Meal Number 3: Barbecue Chicken Sandwiches
Combine shredded chicken breast and your favorite barbecue sauce. Heat through. Serve on whole wheat buns. Serve with homemade low-fat cole slaw and vegetarian baked beans.
Meal Number 4: Chicken Caesar Salad
This stand-by can now be found on many restaurant menus. Toss chicken breast with Romaine, chopped tomatoes, shredded Parmesan cheese, fat-free croutons and fat-free Caesar dressing.
Meal Number 5: Honey Mustard/Avocado Chicken Hoagie
Start with a whole wheat baguette and slice horizontally. To one half, add chicken breast, low-fat honey mustard, sliced avocado and reduced-fat Swiss cheese. Melt cheese under broiler; add top of baguette and serve warm. Serve with tossed salad.
Chicken and Black Bean Tostadas
courtesy Food Network Magazine
Yield: 4 servings
1/4 cup canola oil, plus more for frying
4 corn tortillas, preferably white
1 (15.5-ounce) can black beans, drained and rinsed
1 teaspoon ground cumin
1/4 cup low-sodium chicken broth
Freshly ground pepper
1 clove garlic, minced
1 tablespoon ancho chili paste or adobo sauce (from a can of chipotles in adobo)
1/4 cup fresh lime juice
2 teaspoons brown sugar
2 cups finely shredded green or red cabbage
1 bunch radishes (about 6), julienned
1/2 bunch fresh cilantro, roughly chopped
1/2 cup sour cream
1/2 rotisserie chicken, skinned and shredded into large pieces
Heat 1/2 inch oil in a small heavy skillet over medium heat until shimmering. Fry tortillas one at a time until golden and crisp, 2 minutes per side. Drain on paper towels and sprinkle with salt.
Cool the oil slightly and discard all but 2 tablespoons. Add the beans and cumin and cook, stirring, 1 minute. Add the broth and cook, smashing the beans, until saucy and hot. Season with salt and pepper.
Whisk the garlic, chili paste, 2 tablespoons lime juice, the sugar and 1/2 teaspoon salt in a large bowl. Slowly whisk in 1/4 cup oil to make a dressing; add the cabbage, radishes and cilantro and toss. Mix the sour cream and the remaining 2 tablespoons lime juice in another bowl; season with salt and pepper.
Top each tortilla with beans, chicken, cabbage salad and sour cream.
Chinese Chicken & Noodle Salad
From EatingWell: May/June 2009, May/June 1998
Yield: 4 servings
1 3-ounce package low-fat ramen-noodle soup mix, (see Note)
1/4 cup slivered almonds
1 tablespoon sesame seeds
1 1/2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, trimmed
3 1/4-inch-thick slices fresh ginger
1/2 teaspoon salt
3 tablespoons orange juice
3 tablespoons cider vinegar
5 teaspoons reduced-sodium soy sauce
5 teaspoons sugar
3/4 teaspoon toasted sesame oil
2 cups shredded green cabbage
1 medium carrot, shredded
3 scallions, chopped
Preheat oven to 350°F.
Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.
Tips & Notes
Make Ahead Tip: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.
Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient--and seemingly healthful--product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you're buying.
Makes 6 servings
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, softened
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1-1/4 cups KRAFT Shredded Low-Moisture Part-Skim Mozzarella Cheese, divided
6 Tbsp. KRAFT Grated Parmesan Cheese, divided
6 small boneless skinless chicken breast halves (1-1/2 lb.), pounded to 1/4-inch thickness
10 RITZ Crackers, crushed (about 1/2 cup)
1-1/2 cups spaghetti sauce, heated
Heat oven to 375ºF.
Mix cream cheese, spinach, 1 cup mozzarella and 3 Tbsp. Parmesan until well blended; spread onto chicken breasts. Starting at one short end of each breast, roll up chicken tightly. Secure with wooden toothpicks, if desired.
Beat egg in shallow dish. Mix remaining Parmesan and cracker crumbs in separate shallow dish. Dip chicken in egg, then roll in crumb mixture to evenly coat. Place, seam-sides down, in 13x9-inch baking dish sprayed with cooking spray.
Bake 30 min. or until chicken is done (165ºF). Remove and discard toothpicks, if using. Serve chicken topped with spaghetti sauce and remaining mozzarella.
Kraft Kitchens Tips
Save 30 calories and 4 g fat per serving by preparing with PHILADELPHIA Neufchatel Cheese, KRAFT 2% Milk Shredded Mozzarella Cheese and RITZ Reduced Fat Crackers.
Assemble chicken bundles and place in baking dish as directed. Refrigerate up to 4 hours. When ready to serve, uncover and bake at 375ºF for 35 min. or until chicken is done.
Stir chopped fresh basil and/or sliced black olives into spaghetti sauce before heating.
Berry Blue Salad
Makes 4 servings
8 cups loosely packed baby field greens
1/2 cup fresh blueberries
1/4 cup blue cheese crumbles
1/2 cup thinly sliced red onion
1/3 cup extra virgin olive oil
1/3 cup orange juice
1 to 2 tablespoons fresh lemon thyme leaves
1 tablespoon minced shallot (optional)
Sea salt and freshly ground black pepper
1/4 cup roasted sliced or slivered almonds
Place greens, blueberries, blue cheese and red onion in a serving bowl. In a smaller bowl, whisk together olive oil, orange juice, lemon thyme leaves, shallot if desired, and salt and pepper to taste. Toss greens with dressing and garnish with almonds. Serve immediately.
Spring Salad with Strawberries and Creamy Orange-Avocado Dressing
Makes 2 servings
3 green onions, roughly chopped
1/2 avocado, peeled and pitted
1/2 cup orange juice
1/8 teaspoon sea salt
1/8 teaspoon ground black pepper
3 ounces spring greens or mesclun mix
1 cup sliced fresh strawberries
1/2 pound asparagus, trimmed and sliced into strips with a vegetable peeler
Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing. In a large bowl, toss greens, strawberries and asparagus together. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated.
Two Berry Crisp
1 pint blueberries
1 pint strawberries, hulled, sliced
2 cups granola
1 tablespoon honey
2 tablespoons vegetable oil
Preheat oven to 375°. Toss prepared berries in an 8-inch square glass baking dish.
Combine granola, oil, and honey in small bowl. Sprinkle over the berries. Cover baking dish with foil and bake for 30 minutes. Remove foil and bake another 10 minutes, until topping is browned.
Serve warm or at room temperature, with ice cream or whipped topping.