E V E R Y D A Y E A S Y
CHUNKY BEAN & CHICKEN CHILI
3
cups tortilla chips
1
lb. skinless, boneless chicken breasts
orthighs,cutin bite-size pieces
2
tsp.cookingoil
2
19-oz. cans cannellini beans, rinsed
and drained
6
oz. shredded Monterey Jack cheese
with jalapeno peppers (i
Vi
cups)
i
4.5-oz. can diced green chilies
1
14-oz. can reduced sodium chicken broth
Fresh cilantro (optional)
1
.
Preheat broiler. Coarsely crush 2 cups of the chips.
2
.
In 4- to 5-quart Dutch oven brown chicken in hot oil
over medium-high heat. Add beans, 1 cup of the cheese,
the chilies, broth,
V 2
cup
w ater,
and crushed chips. Bring
to boiling; reduce heat. Simmer, uncovered, 5 minutes,
stirring occasionally.
3
.
Meanwhile, for tortilla crisps, place remaining 1 cup
chips on baking sheet lined with nonstick foil. Sprinkle
with remaining
V
2
cup cheese. Broil 6 inches from heat for
1
to 2 minutes, until cheese is melted and begins to brown.
Serve chili with tortilla crisps. Sprinkle cilantro.
SERVES
4
.
EACH SERVING
575
cal, 2 3 g fa t (10 g sa t. fat), 111 m gchol, 1,17 2
m g sodium , 5 2g ca rb o , 14 g fib er,
55
gpro. D a ily Values: 1 4 % vit.
A , 1 3 % vit. C , 4 3 % calcium , 2 3 % iron.
POTATO-TOPPED BEEF BOWL
1
lb.ground beef
i
16-oz. pkg. frozen mixed vegetables
1
8-oz. pkg. shredded cheddar cheese
(2 cups)
V
a
cup snipped fresh Italian (flat-leaf)
parsley
Salt and ground black pepper
2
cups instant mashed potato flakes
2
Tbsp. butter, melted
1
.
Preheat broiler. In extra-large skillet brown beef over
medium-high heat; drain off fat. Stir in frozen vegetables.
Cook, stirring occasionally, until heated through. Stir in
half the cheese, half the parsley,
lA
teaspoon salt, and
Vs
teaspoon pepper.
2
.
Meanwhile, in large bowl combine 2 cups boiling
w ater,
potato flakes, and 1 tablespoon of the butter. Stir until
smooth. Season with salt and pepper; set aside.
3
.
Divide beef mixture among four 16-ounce broiler-safe
dishes. Top with potatoes; sprinkle remaining cheese.
Broil 3 inches from heat for 2 to 3 minutes, until cheese
is melted. Drizzle with melted butter; sprinkle with
remaining parsley,
ser ves
4
.
EACH SERVING
677 cal, 4 2 g fa t (22 g sa t. fat), 15 2 m gchol,
692 m g sodium , 3 5 g ca rb o , 5 gfib er, 41 gpro. D a ily Values:
13 6 % vit. A , 5 9 % vit. C , 4 7 % calcium , 2 4 % iron.
CHICKEN & PASTA IN PEANUT SAUCE
8
oz. thin spaghetti
1
bunch broccolini,cut in 2-inch lengths
1
medium red sweet pepper, cut in
bite-size strips
i
lb. skinless, boneless chicken
breast halves
Salt and ground black pepper
1
Tbsp. olive oil
Vi
cup bottled peanut sauce
Crushed red pepper (optional)
1. In Dutch oven cook pasta according to package
directions, adding broccolini and sweet pepper during
the last 2 minutes of cooking. Drain. Return to Dutch
oven and set aside.
2
.
Meanwhile, halve chicken breasts horizontally.
Sprinkle chicken with salt and pepper. In extra-large
skillet cook chicken in hot oil over medium-high heat
for 2 minutes each side, or until no longer pink (170°F).
Transfer to cuttingboard. Slice chicken; add to pasta
and vegetables. Add peanut sauce. Heat through. Pass
crushed red pepper,
ser v es
4
.
EACH SERVING
4 6 7 cal, 1 0 g fa t ( 2 g sa t.fa t), 66 m gchol, 634 m g
sodium , 55g ca rb o , 5 gfib er, 3 7 gpro. D a ily Values: 2 4 % vit. A ,
1 2 3 % vit. C , 5 % calcium , 1 5 % iron.
BREADED PORK WITH
CABBAGE & KALE
i
V
a
lb.centercutporkloin,cutin4slices
2
cups corn bread stuffing mix, crushed
2
Tbsp. olive oil
2
cups sliced red cabbage
6
cups coarsely chopped kale
V3
cup balsamic vinegar
Saltandground black pepper
1
.
Preheat oven to 250°F. Place pork slices between plastic-
wrap. Use flat side of meat mallet to lightly pound slices to
V4-inch thickness. Place stuffing mix in shallow dish; coat
pork with stuffing mix.
2
.
In extra-large skillet heat
1
tablespoon of the olive oil
over medium-high heat. Cook two of the pork slices for
2 to 3 minutes each side, until crisp, golden, and cooked
through. Transfer to baking sheet; keep warm in oven.
Repeat with remaining oil and pork.
3
.
Wipe skillet. Add cabbage. Cook and stir
until cabbage is crisp-tender. Add kale and
vinegar; cook just until wilted. Lightly sprinkle
with salt and pepper. Serve with pork.
ser v es
4.
Plan meals using
EACH SERVING
394 cal, 14 g fat (2 gsat.fat), 78 m gchol,
Everyday Easy
769 m g sodium, 35 gcarbo, 4 gfiber, 32 gpro. D a ily
recipes at BHG
Values: 3 17 % vit. A , 2 3 4 % vit. C, 18 % calcium , 2 0 % iron.
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l
M O R E A T
BH G.CO M
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