food j everyday easy
M o r o c c a n
M e a t l o a f
S a u c y B B Q
C h i c k e n
st a r t
to
f in is h
30 minutes
b u d g et
$2.08 per serving
s t a r t
to
f in is h
35 m inutes
BUDGET
$2.51 per serving
8
small chicken drumsticks
1
large onion, cut in
6
slices
1
cup ketchup
s
/4
cup molasses
3
to 4 Tbsp. cider vinegar
2
Tbsp. packed brown sugar
1
tsp. smoked paprika
Several dashes bottled hot pepper sauce
Fresh Italian (flat-leaf) parsley
1. Preheat broiler. Broil chicken on unheated rack of
broiler pan, 4 to 5 inches from heat, for 10 minutes.
2. Lightly brush onion slices with
olive oil.
Remove
pan from oven. Turn and move chicken to one end
of pan. Place onion slices, in single layer, on opposite
end of pan. Broil 15 minutes or until chicken is no
longer pink and juices run clear (180°F).
3. Meanwhile, in saucepan combine ketchup,
molasses, vinegar, brown sugar, paprika, and pepper
sauce. Bring to boiling over medium heat. Remove
from heat; keep warm. Remove onions. Broil chicken
2
minutes more; brush with sauce during last minute.
4. Chop two onion slices; stir into sauce. Serve chicken
with onion slices and parsley. Makes 4 servings.
ea ch
s e r v in g
426 cal, 16gfat, 118 mgchol, 801 mg
sodium
, 40 g curb, 1
gfiber, 30 gpro.
VA
cups raisins
1
small red onion, chopped
:/2
cup couscous, uncooked
1
tsp. salt
1
tsp. curry powder
1
tsp. ground cinnamon
1
lb. ground turkey
1
egg, lightly beaten
1
pint grape tomatoes
1. Preheat oven to 425°F. In large mixing bowl
combine
1
cup of the raisins, half of the onion, the
couscous, salt, curry powder, and
V
2
teaspoon of the
cinnamon. Pour
3/ 4
cup boiling
water
over mixture;
cover. Let stand 2 minutes. Add turkey and egg; mix
well. Pat mixture into a foil-lined greased 8x8x2-inch
baking pan. Bake in the top third of oven for about
20 minutes or until cooked through (165°F).
2. Meanwhile for chutney, in saucepan combine the
remaining
V
2
cup raisins, half of onion, remaining
cinnamon, the tomatoes, and
%
cup
water.
Cook,
covered, over medium-high, until tomatoes pop. Lift
meatloaf from pan with foil. Cut into slices and serve
with tomato chutney. Makes 4 servings.
e a c h
s e r v in g
487ca
l, 11 g fat, 142 mgchol, 721 mg
sodium
, 73 gcarb, 5 gfiber, 27gpro.
Serve w ith twiced-baked or mashed potatoes.
Serve w ith green beans sautéed in olive oil.
