March 28-30

Wednesday: Brown Sugar and Garlic Baked Chicken, Grilled Asparagus, leftover potato salad

Brown Sugar and Garlic Baked Chicken

(serves 4)

Oil Spray

4 boneless, skinless chicken breasts

4 Tbs brown sugar

8 cloves of garlic, minced

1 medium onion, diced

Mrs. Dash chicken seasoning, or any other seasoning you like

Salt and Pepper

1. Spray the bottom of a baking sheet and preheat over to 500 degrees.

2. Season chicken breasts with seasoning, salt and pepper.

3. Heat some oil in a small skillet and saute garlic and onion.

4. Remove from heat and add brown sugar.

5. Rub mixture over chicken breasts.

6. Bake in oven uncovered for 30 minutes, or until internal temperature reaches 165 degrees.

Thursday: Zucchini Ribbon "Pasta" with Cannelini Beans, Tomatoes, in a Parmesan Herb Sauce

(Serves 4)

Oil Spray

1 Tbs butter

2 Large zucchini, sliced thin using a mandolin or sharp knife

4 oz of whole wheat fettuccine pasta

1 can of cannelini beans, drained and rinsed

6 cloves of garlic, minced

2 large tomatoes

1/2 cup of grated Parmesan cheese

Handful of parsley, or 1 tsp dried

Handful of basil, or 2 tsp dried

Salt and Pepper

1. Cook pasta according to box directions. Drain when cooked, but reserve 1/2 cup of salted pasta water.
2. Heat oil and butter in large saute pan on medium high heat. Add garlic and tomatoes and saute for 7-8 minutes. Add beans and saute another 3 minutes. 
3. Add pasta water and Parmesan cheese. The pasta water will thicken the sauce, then add herbs and pasta.
4. Add zucchini and herbs. Toss and cook for an additional 3-4 minutes. Salt and pepper to taste
5. Top with additional Parmesan and serve.

Friday: Vietnamese Banh Mi Turkey Burgers with Edamame and Sweet Siracha Dipping Sauce

Makes 4 Burgers


Siracha Mayo
2/3 cup low fat mayo
2 finely chopped green onions
1 Tablespoon Siracha

1. Mix all of the ingredients together. Cover and chill until ready to use.


Pickled Veggies
2 cups of shredded or julienne carrots
2 cups of shredded or julienne radishes
1/4 seasoned rice vinegar or (1/4 cup of regular rice vinegar and 2 Tbs sugar)
salt

Mix all of ingredients. Cover and chill for at least an hour.


Burgers
1 pound of lean ground turkey
4 garlic cloves, minced
3 green onions, chopped
1 Tbs Siracha
1 Tbs fish sauce
2 tsp cornstarch
1 tsp each salt and pepper 

Canola oil
Sesame oil (optional)


1. Mix Siracha, fish sauce, cornstarch, green onions, salt, pepper, and garlic cloves. Add turkey and gently mix until incorporated. Form into 4 patties.
2. Heat canola and sesame oil on grill pan set on medium-high heat. Cook burgers thoroughly on each side, (about 7-8 minutes each side) or until internal temperature is at least 165 degrees.


Assembly
4 whole wheat kaiser rolls
Sliced jalapeno, fresh or jarred
Cilantro

Spread Siracha Mayo on one half of roll. Put burger on other half. Top with Pickled veggies, sliced jalapeno and cilantro. Enjoy!