Low Fat Plan for Two
April 3 - 9, 2013
Meals: Side dishes are in ITALICS Ingredients: Instructions:
Meal 1
Spinach and Feta Stuffed Chicken
French Bread and Lemon Pepper Asparagus
½ tablespoon olive oil, divided ½ red onion, chopped ½ package frozen spinach, thawed and squeezed dry ½ teaspoon lemon zest 1 - 2 oz feta cheese, crumbled ½ teaspoon salt, divided ¼ teaspoon pepper, divided ¾ lb boneless chicken breast tenderloins Toothpicks --------------------------------------------------------------½ French bread loaf 2 tablespoons RF margarine ½ bunch asparagus 2 teaspoons olive oil ½ teaspoon lemon pepper
In a large nonstick skillet, heat ¼ tablespoon oil; sauté onion until golden, 5 minutes. Add spinach; stir in zest, feta, ¼ teaspoon salt and ⅛ teaspoon pepper. Set aside. Divide spinach mixture evenly over chicken breasts. Roll up and secure with toothpicks or cotton twine. Sprinkle with remaining salt and pepper. In same skillet, heat remaining oil over mediumhigh heat. Cook chicken, turning occasionally, until golden brown and cooked through, about 10 minutes. Remove toothpicks to serve. --------------------------------------------------------------Heat bread and serve with margarine. Toss asparagus with oil and season with lemon pepper. Spread on a baking sheet and roast at 425 degrees F for 15 minutes, stirring once, or until desired tenderness. Place zest, juice, garlic, oil, chili powder, shrimp and 2 tablespoons cilantro in a zip top bag and marinate at least 20 minutes. Heat grill or grill pan and cook shrimp 2-3 minutes on each side or until just pink. Prepare rice according to package directions. Combine 1 tablespoon cilantro, drained pineapple and jalapeno. Fill bowls with rice. Top each with cabbage, pineapple salsa mixture, and shrimp. Serve with lime slices if desired.
Meal 2
Chili Lime Shrimp Bowls
Zest and juice from 2 limes 2 teaspoons minced garlic 1 teaspoon oil ⅛ teaspoon chili powder 12 oz shrimp, peeled and deveined...