Main Dish: Grilled Sesame Chicken Breasts
Think ahead when you barbecue, and put a week's worth of chicken breasts on the grill.
16 chicken breasts (or enough for five meals)
2 teaspoons cornstarch
1/3 cup brown sugar
1/3 cup reduced-sodium soy sauce
1 teaspoon sesame oil
2 Tablespoons toasted sesame seeds
¼ cup chopped chives
» Cook chicken breasts over a hot grill, 5 to 8 minutes per side. (To check that they're done, cut one in the center; the meat should be white, not pink, and the juices should run clear.) Reserve 4 chicken breasts and store the remaining breasts in a shallow pan, covered, in the refrigerator.
» In a medium bowl, combine cornstarch and brown sugar. Mix until completely blended (to prevent lumping when cooking). Stir in the soy sauce and oil. Put mixture in a medium saucepan. Cook, stirring constantly, over medium-high heat until bubbly. Cook and stir 1 additional minute. Stir in sesame seeds and chives. Spoon over chicken breasts.
» Serve with your favorite vegetable.
Supporting Meals of the Week
1. Chicken fajitas: Chop up chicken and vegetables and roll into tortillas.
2. Chicken parmigiana: Top grilled chicken breasts with marinara sauce and shredded mozzarella and Parmesan cheese. Heat in microwave until cheese is bubbly. Serve over angel hair pasta or spaghetti.
3. Chicken tortilla soup: Simmer chicken broth. Add shredded chicken, diced green chilis, chopped onions and cumin powder. Cook until onion is translucent. Ladle into bowls and top with reduced-fat tortilla chips and cheese.
4. Chicken Divan: Place broccoli and chopped chicken in a casserole dish. Combine curry powder and 1 can low-fat cream of mushroom soup and pour mixture over chicken and broccoli. Top with low-fat cheddar cheese and bake.