Womans Day Weekend Is for Family Meals published

Copyright 2010 Hachette Filipacchi Media U.S., Inc. Filipacchi Publishing 1633 Broadway New York, NY 10019 Womans Day is a registered trademark of Hachette Filipacchi Media U.S., Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. ISBN: 978-1-936297-04-7 First eBook Edition: September 2010 Monday Night is Chicken NightTuesday Night is Pasta NightWednesday Night is VegetarianThursday Night is Hearty MeatFriday Night is Seafood NightCHICKEN THIGHS OVEN SERVES ACTIVE: MIN TOTAL: MIN 8 corn tortillas Nonstick cooking spray 1 lb boneless, skinless chicken thighs 1 tsp ground cumin 2 tsp oil 1 firm-ripe avocado 2 Tbsp lime juice 1 can (15.5 oz) black beans, rinsed cup chopped cilantro cup smooth chipotle salsa 3 to 4 cups chopped romaine lettuce Heat oven to 450F. Coat corn tortillas with nonstick spray.

Place directly on oven rack; bake 8 minutes to crisp. Meanwhile, cut chicken into 1-in. pieces; toss with 1 tsp cumin. Heat oil in large nonstick skillet over medium-high heat. Cook chicken 5 minutes, or until browned and cooked through. Cut avocado into chunks.

Toss with lime juice, black beans, cilantro and remaining tsp cumin. Stir salsa into chicken; remove from heat. Serve corn tortillas topped with lettuce, bean mixture and chicken. Serve with additional salsa. PER SERVING: 468 cal, 34 g pro, 50 g car, 15 g fiber, 16 g fat (3 g sat fat), 94 mg chol, 509 mg sod

COOKED CHICKEN LEGS AND THIGHS SALAD SERVESACTIVE: MIN TOTAL: MIN cup light oil & vinegar dressing 2 Tbsp orange juice 1 Tbsp lime zest tsp pepper 4 grilled chicken legs and 4 thighs, cut in bite-size pieces (about 4 cups) 1 can (15.5 oz) low-sodium black beans, rinsed 1 medium red bell pepper, cut in strips 1 firm-ripe mango, peeled and cut into bite-size pieces small red onion, sliced 1 head Boston lettuce, torn in pieces Whisk dressing, orange juice, lime zest and pepper in large bowl. Add chicken, beans, pepper strips, mango and onion; toss until evenly coated.

Divide lettuce among 4 plates; evenly top with the chicken salad. PER SERVING: 388 cal, 37 g pro, 35 g car, 8 g fiber, 11 g fat (3 g sat fat), 99 mg chol, 355 mg sodPER SERVING: 340 cal, 37 g pro, 28 g car, 8 g fiber, 8 g fat (1 g sat fat), 136 mg chol, 632 mg sod

CHICKEN BREASTS SKILLET SERVES ACTIVE: MIN TOTAL: MIN cup all-purpose flour 4 boneless, skinless chicken breasts 3 tsp olive oil 1 pint grape tomatoes tsp minced garlic cup chicken broth 3 Tbsp each grainy Dijon mustard and reduced-fat sour cream 1 Tbsp snipped chives 1 bunch watercress Put flour in large plastic bag, add chicken and shake to coat. Heat 1 tsp of the oil in large nonstick skillet over medium-high heat. Saut grape tomatoes about 3 minutes or until some begin to soften. Add garlic; cook 30 seconds. Remove to plate.

Heat remaining 2 tsp oil in same skillet. Cook chicken about 5 minutes each side, or until instant-read thermometer inserted from side to middle registers 160F. Remove to plate; cover. Add broth to skillet, stirring to dissolve browned bits. Whisk in mustard and sour cream. Simmer until slightly thickened; add chives.

Place chicken on watercress; spoon mustard sauce on top. Serve with tomatoes. PER SERVING: 215 cal, 29 g pro, 9 g car, 1 g fiber, 6 g fat (2 g sat fat), 70 mg chol, 451 mg sod

CHICKEN TENDERS SKILLET SERVES ACTIVE: MIN TOTAL: MIN 4 scallions red bell pepper 1 lb chicken tenders 1 can (14 oz) light coconut milk cup water 1 Tbsp each green curry paste and fish sauce (see ) a 16-oz box rice noodles 2 tsp oil 2 cups shredded carrots cup mint leaves SERVE WITH: lime wedges Bring 4 cups water to a boil in a 12-in. deep-sided skillet. Meanwhile, slice scallions and red pepper. Cut each chicken tender crosswise in thirds.

Whisk coconut milk, cup water, curry paste and fish sauce in bowl until blended. Add noodles to boiling water; cook as package directs. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Saut chicken, red pepper and carrots 5 minutes or until cooked through. Add coconut milk mixture; simmer 2 minutes and remove from heat. Add scallions and mint leaves.

Drain noodles. Spoon some noodles into each bowl; ladle chicken mixture with broth on top. Serve with lime wedges. PER SERVING: 483 cal, 30 g pro, 58 g car, 4 g fiber, 13 g fat (6 g sat fat), 66 mg chol, 594 mg sodNOTE: Green curry paste and fish sauce (nam pla) can be found in your supermarkets Asian food section.

GROUND CHICKEN SKILLET SERVES ACTIVE: MIN TOTAL: MIN 1 lb lean ground chicken 1 tsp each oregano, paprika and finely minced garlic tsp salt 4 pitas, split, warmed in microwave 2 cups shredded romaine lettuce 1 cup each diced tomatoes and cucumbers cup plain lowfat yogurt cup crumbled feta cheese Coat large nonstick skillet with cooking spray. Heat over medium-high heat.

Add ground chicken, oregano, paprika, garlic and salt. Cook, breaking up chunks with a wooden spoon, until cooked through, about 4 minutes. Top each split pita half with cup of the lettuce. Add cup of the chicken mixture, 2 Tbsp each of the tomato and cucumber, 1 Tbsp of the yogurt and 1 Tbsp of the feta. Fold in half to eat. PER SERVING: 399 cal, 35 g pro, 44 g car, 7 g fiber, 10 g fat (4 g sat fat), 82 mg chol, 933 mg sod

COOKED CHICKEN NUGGETS SKILLET SERVES ACTIVE: MINTOTAL: MIN