Breakfast: Cantaloupe Smoothie
- 1 banana
- 2 cups chopped ripe cantaloupe
- ½ cup nonfat or low-fat plain yogurt
- 2 tablespoons nonfat dry milk
- 1½ tablespoons frozen orange juice concentrate
- ½ teaspoon vanilla extract
- Place unpeeled banana in the freezer overnight (or for up to 3 months).
- Remove the banana from the freezer and let it sit until the skin begins to soften, about 2 minutes. Remove the skin with a paring knife. (Don't worry if a little fiber remains.) Cut the banana into chunks. Add to a blender or food processor along with cantaloupe, yogurt, dry milk, orange juice and vanilla. Blend until smooth.
Snack: Papaya-Berry Yogurt Parfait
- 3 containers (5.3 ounces each) plain nonfat Greek yogurt
- 5 tablespoons honey
- 1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice
- 1 piece fresh ginger (about 2 inches)
- 1 papaya (1 pound), peeled, halved lengthwise, seeds discarded, cut into 1/2-inch cubes
- 1 package (6 ounces) fresh blackberries
- 1 package (6 ounces) fresh raspberries
- 1/4 cup chopped fresh mint, plus sprigs for garnish
- 1/2 cup granola
In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat.
To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.
Lunch: Almond-Crusted Chicken Fingers
- Canola oil cooking spray
- ½ cup sliced almonds
- ¼ cup whole-wheat flour
- 1½ teaspoons paprika
- ½ teaspoon garlic powder
- ½ teaspoon dry mustard
- ¼ teaspoon salt
- ⅛ teaspoon freshly ground pepper
- 1½ teaspoons extra-virgin olive oil
- 4 large egg whites
- 1 pound chicken tenders, (see Ingredient Note)
- Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
- Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
- Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
- Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
- Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Dinner: Chicken Mushroom and Wild Rice Casserole
- 2 cups water
- ½ cup wild rice
- 2 pounds boneless, skinless chicken breasts, trimmed
- 2 tablespoons extra-virgin olive oil
- 2 leeks, chopped and rinsed
- 1½ pounds mushrooms, sliced
- 1 cup dry sherry (see Note)
- ¼ cup all-purpose flour
- 2 cups low-fat milk
- ½ cup grated Parmesan cheese
- ½ cup reduced-fat sour cream
- ⅓ cup chopped flat-leaf parsley
- 1 teaspoon salt
- ½ teaspoon freshly ground pepper
- 2 cups frozen French-cut green beans
- ½ cup sliced almonds
- Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.
- Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.
- Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from the heat.
- Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
- Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.
- Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving.