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Menu Plan for Winter I: Week 6, Day 5

Chicken with Whole Grain Mustard Sauce
Savoy Cabbage and Rice

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

     An easy 'two-dish' dinner for mid-week.

Chicken with Whole Grain Mustard Sauce

Total time: 25 minutes
  Whole grain mustard and white wine, slightly reduced, make a lovely, light sauce for the chicken, bursting with flavor but low in calories.

 Ingredients:

• 2 chicken breasts, boneless, skinless
• 1/2 medium onion
• 2 tsp olive oil
• 1 tsp thyme
• 1/2 (4oz, 120ml) white wine
• 2 tbs whole grain mustard

 Instructions:

• Roughly chop the onion.
• Sauté onion in oil in nonstick skillet over medium-high heat. 
• When onion starts to brown, move it to the sides of the pan and sauté chicken breasts until lightly browned.
• Add thyme, mustard and wine.  Stir to combine.
• Cover, reduce heat and simmer until chicken is done, about 15 minutes.
• Remove chicken to a small platter, cover to keep warm.
• Increase heat under skillet and reduce sauce slightly.
• Pour sauce over chicken and serve.

Savoy Cabbage and Rice

Total time: 30 minutes 
      Rice and cabbage, cooked together in a skillet... An easy, nutritious side dish with very little 'hands-on' time.

 Ingredients:

• 1/2 cup (3.3oz, 95gr) quick-cooking brown rice substitute Basmati
• 1/2 medium onion
• 2 cups cabbage, thinly sliced
• 1 tbs Dijon-style mustard
• 1 tsp thyme
• 1 cup (8oz, 240ml) chicken stock
• 1/4 cup (2oz, 60ml) white wine

 Instructions:

• Chop the onion.
• Heat oil in a large skillet over medium, heat.  Add onion and sauté until starting to get tender, about 5 minutes.
• Add cabbage and stir-fry until it wilts.
• Add rice, mustard, thyme, chicken stock and wine.
• Stir well to combine, cover and simmer until rice is done, about 20 minutes longer.  Stir occasionally.

Cooking schedule: 30 minutes Assemble all food, utensils and serving dishes Utensils: measuring cups, spoons, knives, large skillet with lid, medium skillet with lid Chop onions, divide between skillets, sauté Thinly slice cabbage Add cabbage to large skillet, sauté Brown chicken breasts, medium skillet Add rice, mustard, thyme, stock, wine to cabbage Cover, simmer

Turn chicken Add thyme, mustard, wine to chicken Cover, reduce heat, simmer    Pause while everything cooks Stir rice / cabbage     Pause some more Stir rice / cabbage Remove chicken, cover, keep warm Reduce sauce, spoon over chicken Serve

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By Katie Zeller

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