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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 minutes2 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.
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 |
Cook beans |
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