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Ck_menu_dinner
Prep Time Menu_clock 40 minutes
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Menu for Day 1
(click on any link to see the recipe - remember, recipe yields are adjustable)
Brown Rice Pilaf
low-fat chocolate cookies
Sautéed Chicken Breasts with Shiitake Mushroom Ragout
Simple Bibb Lettuce Salad

Nutritional Information (per serving of the meal):
Calories: 552
Carbohydrates: 74g
Fat: 12g
Saturated Fat: 2g
Protein: 37g
Sodium: 727mg
% Calories from Fat: 20%
% Calories from Saturated Fat: 3%

PREP NOTES: These tips help you get dinner on the table in 30 minutes.
  • Start cooking the rice pilaf on the stove.
  • While the rice is cooking, prepare the mushroom ragout, set aside and keep warm.
  • When the rice is almost finished, season the chicken and cook.
  • Make the green salad.
  • Serve the chicken over the rice, with the mushroom ragout spooned on top.
  • Enjoy a low-fat chocolate cookie for dessert.
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Below is a list of items you will need from the store. Uncheck any items you may already have and press the printer friendly button at the bottom of this page.
produce
4 cups bibb lettuce : (Simple Bibb Lettuce Salad)
4 plum tomatoes, quartered and skinned : (Sautéed Chicken Breasts with Shiitake Mushroom Ragout)
1 medium-size red onion, finely diced : (Brown Rice Pilaf)
3 tablespoon chopped shallots : (Sautéed Chicken Breasts with Shiitake Mushroom Ragout,Simple Bibb Lettuce Salad)
1 cup sliced shiitake mushrooms : (Sautéed Chicken Breasts with Shiitake Mushroom Ragout)
1 sprig tarragon, or 1/4 teaspoon dried tarragon : (Sautéed Chicken Breasts with Shiitake Mushroom Ragout)
meat, poultry & seafood
4 skinless, boneless chicken breasts, 3 to 4 ounces each : (Sautéed Chicken Breasts with Shiitake Mushroom Ragout)
canned & dried goods
2 cups low-sodium chicken stock : (Brown Rice Pilaf)
grains & pasta
1 cup short-grain brown rice : (Brown Rice Pilaf)
bread & bakery
8 low-fat chocolate cookies : (low-fat chocolate cookies)
spices & seasonings
freshly ground black pepper : (Brown Rice Pilaf,Sautéed Chicken Breasts with Shiitake Mushroom Ragout,Simple Bibb Lettuce Salad)
staples
1 tablespoon canola oil : (Sautéed Chicken Breasts with Shiitake Mushroom Ragout)
4 tablespoon olive oil : (Brown Rice Pilaf,Sautéed Chicken Breasts with Shiitake Mushroom Ragout,Simple Bibb Lettuce Salad)
1 1/2 tablespoons rice vinegar, (seasoned variety) : (Simple Bibb Lettuce Salad)
salt, to taste : (Brown Rice Pilaf,Sautéed Chicken Breasts with Shiitake Mushroom Ragout)
Select your ingredients and click the "printer friendly" button to receive your shopping list.
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