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Menu Plan for the week of June 28, 2013: Day 6 Recipes

Grilled, Marinated Chicken Breasts
Warm Green Bean and Brown Rice Salad

Cooking time:  30 minutes for menu          Cooking schedule: see below for instructions

     An easy meal to end the week.

Marinated, Grilled Chicken Breasts, II       Preparation and cooking time: 30 minutes
    I have a number of different marinades for chicken.  I decided it was easier to number them than come up with unique names. They only need to marinate as long as it takes to get the grill ready... but longer is fine!  We prefer slicing chicken, rather than serving the whole breast - nicer presentation.

2 chicken breasts, boneless, skinless
2 tsp soy sauce
2 tbs red wine vinegar
3 tbs ketchup
2 tbs olive oil
1/4 tsp garlic powder
1/2 tsp oregano

In a small bowl whisk together soy sauce, ketchup, vinegar, oil, garlic and oregano.  Put chicken breasts in a glass baking dish and pour marinade over.  Let marinate for 15 - 20 minutes or up to 2 hours.
Cook on barbecue grill for 8 - 12 minutes per side or until done (test - take a peak), basting once with any leftover marinade. 
OR sauté in nonstick skillet for 8 - 10 minutes a side until nicely browned and done, basting with marinade.  Remove chicken, slice at an angle in 1/4" (.6cm) slices and serve.

Warm Green Bean and Brown Rice Salad      Preparation and cooking time: 30 minutes
     I use 'Uncle Ben's' which is all I can get and it is quick cooking.  It looks like brown Basmati and cooks in 15 minutes.  You can use regular Basmati if you prefer.  This salad is good warm or cold, so timing is not an issue!

1/2 cup quick-cooking brown rice
1 cup (8oz, 240ml) chicken stock or whatever your rice calls for
6oz (180gr) green beans
1/3 (3oz, 90ml) cup more chicken stock
1 tbs toasted sesame seeds
Vinaigrette:
1 tbs Dijon-style mustard
1 1/2 tbs Balsamic vinegar
1 tsp soy sauce
2 tsp sesame or walnut oil
2 tbs salad olive oil

Cook rice according to package directions. 
Top and tail beans... cut off the ends.  Cut into 1 1/2 inch lengths (4cm).  Put beans into small skillet, add stock, cover and simmer over medium heat until done, 10 - 12 minutes. 
Vinaigrette: Put all ingredients but olive oil in a small bowl and whisk well.  Slowly add olive oil, whisking constantly.
When rice is done put into a medium bowl.  When beans are done, drain and add to rice.  Add the half of the vinaigrette and stir gently.  Taste, add the rest of the vinaigrette as needed,  (I use all but about 2 tsp).  Sprinkle with sesame seeds.  Serve.

Note: Toast sesame seeds in a dry, nonstick skillet, over medium-high heat, 3 - 6 minutes. Start flipping them or shaking the skillet after 1 - 2 minutes and remove as soon as light brown.

Cooking schedule: 30 minutes Assemble all food, utensils and serving dishes Utensils: measuring cups, spoons, knives, scissors, small bowl (used 2 X), whisk, small saucepan with lid, small skillet with lid, barbecue grill, dish for marinating Light/turn on barbecue grill Make marinade, spoon on chicken Cook rice Top and tail beans, cut Toast sesame seeds if needed

Cook beans Start to cook chicken Make vinaigrette Turn the chicken Drain beans Put rice in bowl, fluff Combine beans and rice Add some vinaigrette, stir gently Taste, adjust vinaigrette Sprinkle with sesame seeds Remove chicken, slice if you like, Serve

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By Katie Zeller

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